Don't Forget To Do This Today... Tomorrow, Or Everyday!

I was reading an article this weekend, its headline, "The Nation Is Holding Its Breath." Yikes! My thought pattern went something like this...

• Oh no that's not good!

• The fight-or-flight (stress) response is activated.

• The body will start to tense up soon.

• The heart rate and blood pressure increase.

• Stress hormone levels rise (cortisol is release).

• Blood is pumped to the limbs (to prepare for fight or flight).

• Blood moves away from the organs, limiting or shutting down function.
  

The above was simply reactions just at the top of the mind. There is a slew of physical, emotional, and physiological reactions of stress and anxiety. 🤯

No dah! people are holding their breath these days. I have found myself holding the breath plenty over the past year, haven't you? It's common especially during times of stress and anxiety. Who hasn't been stressed or felt anxious recently? 

In our yoga practice breathing is an essential part! Pranayama, the practice of breath control (simply put), is one of the eight limbs of yoga focused on the breath. It can be used as a tool to bring the body back into balance and activate the relaxation response. Who doesn't need a little more relaxation these days?

I wanted to share a simple pranayama technique called Dirgha Pranayama. Also known as the Three-Part Breath. This is a simple technique to promote relaxation and a feeling of groundedness. You can do this A-N-Y-W-H-E-R-E! Heck, I have done this practice standing up waiting in line at the grocery store. Seriously, you can even do it on the couch! It takes less than 7-minutes and can sustain you throughout the day. Give it a try and tell me what you feel!

Breathe well. Take care.
Kristen

PS. If you are curious about meeting me online check out my 2021 series class schedule. All classes are being held via Zoom. Don't worry if taking a yoga class online is new to you, I walk you through it step by step.

PSS. If you are interested in connecting with me, for private online sessions (another silver lining) feel free to reach out.

A New Breath. A New Day. A New Page.

Sweet Honey, it’s here 2021! Can you believe it? I like to ease into my new year but this year was different, don’t you think? It was a pleasant surprise not to be inundated with a flood of emails from people, companies, products pressuring me to be “the best version of myself.” Somebody got the memo that everyone, I mean E-V-E-R-Y-O-N-E is just trying to survive (literally and figuratively), so kudos to the marketers that weren’t shoving the new year self-help craze down our throats this year. Seriously, the lack of those emails and posts really, really made me happy!

As I mentioned, I like to ease into the new year. I am not one to have resolutions for the year to come. The first week of January I find a great time to reflect. My new year doesn’t start until January 7th. Yup, you heard me!

With January 6th comes the end of the holiday season. Yeah, you heard me... January 6th. I am not joking it’s called Epiphany or Three Kings’ Day…thanks catholic school! It's the day marked by the arrival of three kings. Those individuals, which offered gifts to baby Jesus. This isn't a religious post, I swear. I do appreciate the day though, in my own way, because it gives me space to emotionally, physically, and mentally digest the year. I don't find it very helpful, meaningful, or productive to try and frame the new year while there are still crumbs of the past lingering.

Yes, that’s right I ring in the year as we all do but I don’t make any plans or decisions until the dust has settled. In fact, I feel that I am only able to reflect on the previous year on January 2nd because on New Years Day we just relax! Our mantra for the day, “It’s time to let go.” Let go of the past because it’s done, it’s over and of anticipation of the future because… well you just don’t know what it holds.

And here’s the thing with every cycle of breath there is a new moment. Life is a series of moments and with each cycle of breath, you are in a new one that will never be repeated.

It’s like writing a book, each day is a blank page, imagine that in a given year you have the opportunity to write a 365-page book, the best book ever! Ok, well if you go by my calendar of the holiday season, which technically ends on January 6th you have 358 days to write your own story for 2021. Each day you flip a page and it’s a new start. For 2021 consider a new perspective in creating sustainable motivation. Set an intention, not a resolution!

One year, yes on January 1st, I did let go of setting resolutions and switched my focus to setting an intention. I felt, and still do, that when I set an intention not only am I setting myself up for success I also understand that there is a deeper meaning of what I am trying to cultivate in my life and how I want to live it. Setting an intention is unlike setting a resolution or a hard “I will do or not do X,” rule you are setting an intention on how you want to fill your page.  An intention is a quality or attribute you want to embody in your life with every breath you take and move you make.

An Intention is a clear and specific wish, or as simple as a word or phrase you’d like to align yourself with, like “open your mind and heart,” “love,” “softness,” “strength,” or  “compassion for myself and others.” Be sure to frame your intention to be a positive force or driver in your life. so instead of saying “stop being a coward,” or “spend less time alone,” choose the intentions, “be courageous” or simply, “community”.

Here are some guiding questions to help you frame an intention, ask yourself:

• What do you intend to create or cultivate in your life, for today and even for the coming week?

• What do you intend to create, accomplish, or change in the coming week? In the coming day?

• How do you want to show up in life?

• What are three things outside yourself that support your intention?

Your intention should be closely tied to your personal thoughts, values, and perspective on life. Setting clear, short-term intentions really helped to focus my energy, attention and alleviated a lot of stress and tension.

Listen to this guided meditation aimed at bringing clarity to how you want to live, how you want to show up in order to "write a book" you would be proud of in 2021. Have the courage to pivot away from resolutions and embrace setting an intention.

Celebrate It All!

Yesterday I woke up giddy like a kid on Christmas morning but Christmas has come and gone. You see yesterday was my son's 2nd birthday! His existence is a huge, I mean HUGE, gift. The journey into parenthood was a loooonnnngggg, bumpy ride filled with heartache and pain but I will save that story for another time! This is a season of joy and magic, am I right?

We have been talking to him about his birthday for some time and even though he would give us blank stares when we talked about his last birthday he seemed to be connecting the dots (at least maybe two dots, I think). It's a special day, a day to celebrate! From the first morning greeting to the last kiss at bedtime, which was wwwayyy too late, we wanted him to know it was a special day, a day to be celebrated. If you want to see my bundle of joy, check out my Instagram (yes, he's all over my grid... ha!).

It's "easy" to celebrate the big moments or those silver linings moments or even the aha moments. However, in 2020 it seemed hard to celebrate anything. It was either a day that was too heavy or guilt would set in. After a while, I decided things needed to be celebrated, no matter how small, to find hope and joy! At least that was my own thinking, switch a negative (pandemic) to a positive (sometimes just getting dressed). I have found quite a lot of joy-full moments celebrating the little things, like getting out of sweatpants, even if it's just to get the mail! What have you been able to celebrate in 2020?

Did that question stump you? Perhaps consider finding one little moment to celebrate tomorrow? It doesn't need to be a production with a cake finale (even though who doesn't love cake?) but something that sparks joy. Something that will ignite your light!

If that light seems a bit dimmer than you would like, I have included a meditation to help you find your light. Perhaps, this simple meditation can help spark joy or inspiration for moments to celebrate. Let me know what you come up with!

Finding Your Inner Light Meditation.

I look forward to the next time we connect.
See you in 2021!
Be well. Take care.
Kristen

PS. Do you want to celebrate 2021 together? For the month of January, you can join the Yoga Kula, a monthly unlimited yoga community, for $50/month (automatically billed with the ability to cancel anytime)! Check out my 2021 class schedule and Kula details! All classes are being held via Zoom. Don't worry if taking a yoga class online is new to you, I walk you through it step by step.

PSS. If you are interested in learning more about my virtual private session, corporate, and teams yoga programs, for 2021 feel to reach out.

Easy Does It

For the last 9-months, every morning when I wake up, even before I get out of bed, I remind myself to feel the breath come in and feel the breath flow out. That one mindful breath reminds me it will be ok. The next reminder I give to myself is a mantra that stays with me throughout the day, "easy does it." Some days I need that reminder more than others but that simple routine continues to keep me grounded in gratitude and hopeful I/we will be ok. So how are you doing? How are you (and your whole being) feeling? Are you taking it easy on yourself?

I heard someone once say, "in the before," referring to everything that happened before the pandemic. Can you even remember back that far?! I can but it seems so much longer than 9-months ago. Even the hard times seem better, "in the before".

Everyone keeps talking about returning to "normal." It certainly won't be like it was "in the before" but hopefully, you have found a silver lining or two in these times as we move ahead. For a girl who doesn't like to be on camera, or in front of groups of people (yes I know that sounds silly coming from a yoga teacher) or hearing her own voice, teaching online has turned out to be one of my silver linings in 2020. Have you had any of those? Tell me, please! I really want to know.

You see, I did resist change and teaching online mostly because of the above but also because after my studios closed I felt lost. That and I guess I was scared people wouldn’t show up. In 2018 I left New York City, a community that I spent seven years cultivating and loving. Needless to say, I have had only glimpses of a new community forming and then everything shut down. “In the before'', even if it was one student who showed up to class, it made it all worth it. It was a connection. No matter the size of the class I tried to connect.

It's hard to connect even with all this technology. When it's not forced and we let the "guard" down, connecting is just more easeful. When I finally let my guard down, in addition to using my mantra "easy does it" it made the fear of failure and the unknown slip away. It wasn't always pretty and mistakes have been made but life isn't always pretty and certainly isn't neat, am I right? What have you learned or built the courage up to face during the last 9-months?

During this holiday season, one that certainly won't ever look like it did "in the before" and hopefully will never be repeated can I offer one suggestion? Easy Does It. Take it easy, on yourself (and your whole being), on each other, and well... on everything. It's easy to forget but can be a simple practice that may help. I do hope it helps. If you have other practices that have been helpful for you, please feel free to share. Tell me! I really want to know.

In this season of giving, I have included a simple Love and Kindness Meditation for you to enjoy (I hope). Yup, you will notice the audio files. I made them, "in the before" when my guard was still up :). Watch out… in 2021 my guard is down and my virtual studio is going live... silver linings. Ha!

Love and Kindness Meditation.

PS. If you are curious about meeting me online check out my 2021 series class schedule. All classes are being held via Zoom. Don't worry if taking a yoga class online is new to you, I walk you through it step by step.

PSS. If you are interested in connecting with me, for private online sessions (another silver lining) feel free to reach out.

Pura Vida ALLways :)

I have returned from an amazing experience and like always I want to share with you the jewels I learned along my journey.

Pura Vida (POO-rah VEE-dah) is a phrase commonly used in Costa Rica. If you ask “ticos” (Costa Ricans) what it means the definition may vary but it is always answered with a smile. Pura Vida can literally be translated as Pure Life but it means so much more. In fact, in one day I remember hearing it as a greeting, a farewell, in a conversation suggesting “no worries” and also to describe a co-worker. So yes, it does have many meanings and usages but here’s what I now know, it is a way of life! This life focuses on celebrating: the moment, the true treasures (not stuff) of life, the simplicity of living in harmony with the natural surroundings and with each other. Pura Vida is a reminder of what is truly important in life. I think that is why whenever I asked someone what it meant to them they would smile and answer something different. Simplicity in living brings happiness, well-being and satisfaction… Pura Vida.

Now, I know what you are thinking… “yeah that is easy to live in a state of Pura Vida when you are on a yoga retreat…” but it was the “ticos” the hard-working, fun-loving caring people I met that communicated what Pura Vida meant for them. Yes, I experienced it myself because just for one-week my days were filled with the simple things in life. Simple (delicious) food, simple transportation (bicycle, feet even a tico cab), simple (natural) surroundings of the beach and the flora and fauna of the forest. I will admit the most stressful period was ensuring I had enough sunscreen. Most importantly, when I found myself embracing those simple pleasures and I felt more alive, present and increasingly aware of my feelings of gratitude. Grateful for the opportunity to travel to such a beautiful place, surrounded by caring people and “working” to share what I love in and about life.

When I returned to a less-peaceful, more complicated environment of Manhattan I began asking myself how can I simplify? What do I really need? What can I do to have those positive impressions of the ticos, Nosara and the loving tribe of students with me in my everyday life? At first those questions seemed overwhelming to answer. In Costa Rica it seemed so easy, but in Manhattan (everyday life) it is just more daunting. So I approached it like I do most challenges… step-by-step. Here are my steps I took to find out how I can move towards simplifying my life (maybe it will help you too).

I found a quiet place to sit. I used that simple japa (repetition) mantra (a positively charged word or phrase to focus) meditation practice to help me see things clearly.

Repeat:

Inhale - I AM ENERGIZED

Exhale - I AM FOCUSED

Or listen to the audio file.

I use this practice in the morning or throughout my day to get me… you guessed it, energized and focused. I noticed that certain areas of my life kept popping up while I was meditating. My meditation started to uncover patterns, things that were necessary and unnecessary. I needed to dig deeper.

Next steps:

1. Get it all out - on paper.
Brainstorm. I used timer for 5-minutes and did a brainstorm or a free-write around what I “love to do" and what “has to be done” I made every attempt to keep writing knowing there is no right or wrong… I just needed to get it all out.

2. Look with curiosity (not judgment).
Review the list. I began to see those certain patterns, areas in my life of topics, places, things that were popping up in my meditation. It was easier for me to see them on paper. My thought patterns related to relationships, work, home and dreams/goals.

3. If it isn’t important - cross it out.
I like to organize and once I saw those patterns I made "buckets." Only the most important aspects of my life were placed in a corresponding bucket. Do you think everything is important… If so ask yourself, does it serve me? If it doesn’t serve you or is at all negative cross it out or dump it! That includes any relationships in your life that may not be positive.

It’s important to recognize that your friends, family and others in your life should build you up so you can thrive, not hold you back or push you down. I know this is hard but life is too short to spend time, effort and space on people who may be depleting you.

4. Let those buckets be filled with positive people, places and “things.”
Once I removed all of the negative or “things” I really didn’t need, those buckets were filled with what I “love to do” and less with “have to-do’s”. Yes, I still have responsibilities but by getting rid of the unnecessary, I can complete the necessary tasks with intention.

The ability to simplify means to eliminate the unnecessary so that the necessary may speak. 
- Hans Hofman

Seems easy enough right? After that work, which only took about 30-45 minutes I started to feel lighter already. I was able to let go of a lot of “stuff” that was just a waste of time, energy and effort… things that were not serving me. Remember, this is a practice. Now that I had clarity around what was necessary, I started to examine my own habits in everyday life, how was I really spending my time. I started to look at those buckets and asked myself, “how can I free up more space for myself in my relationships, at home and for my dreams.” K.I.S.S (keep it simple sassy) and here’s what I am practicing my everyday life!

Almost there... Final stage:

1. When in doubt throw it out (or recycle or donate).
This has been an ongoing process for me... but take inventory of your living space. Ask yourself, “do I really need this.” Instead of having “stuff” de-clutter and remove anything that isn’t necessary. Cleaning or clearing your space will give room for those objects or “things” that promote comfort, ease, inspiration and happiness.

2. Unplug to recharge - fully disconnect for one hour a day (at least).
Believe it or not one hour of total digital/electronic disconnection may be hard for people, just use it as a starting point. That has helped me and now I have designated weekend hours (blocks of 3-4 hours at a time) so that I am completely disconnected in order to connect with my family, friends and dreams. Start small to build up. Baby steps!

3. Get really, really quiet.
Carving out time to find stillness is a challenge for many reasons. Even sitting for 5-minutes you can use the above mantra as a way to set the tone for the day! Some days are easier than other. Step-by-step, day-by-day it will get easier. It is better to start small: commit to five minutes and go from there. Without judgment and always with love give yourself space and time for yourself! Commit to simply sitting or lying down still without judgment.

4. Adios "To Do" list, Hola "Dream" list - Bring the Dream List to life.
In lieu of my stressful to do list, I had created a “Dream” bucket list of what I wanted to cultivate in my life. The mere act of focusing on my desires means that I now dedicate more time to those things. I am still working on removing the unnecessary... turns out there was a lot but I have already freed up more time to live out my Dream list. I have a lot in that bucket :). Each day, I ask myself how can I live to bring my dreams to life? I take something out of that bucket to play with and explore.

Being playful, exploring, creating and sharing with people I care about that what I call Pura Vida! How do you define Pura Vida? For today, give yourself time to do what you love to do instead of what you "have to do" and see if that brings space to celebrate your life here and now. It's so simple, it’s Pura Vida.