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On a Moving Meditation Mission

I’ve been a people watcher for almost two decades. I gather information from watching the way that people move, how they hold themselves, and so on. I’m not as good as that guy on Lie to Me, but I can read body language pretty well.

I had a bit of a revelation at a 5Rhythms dance class in Manhattan. These classes are incredible – anywhere from fifty to one hundred people come together for two glorious hours of moving meditation. The music is perfectly orchestrated and the teachers are phenomenal. At one point I paused to look the sea of people and it hit me:

People need to move more.

If you think that this is a strange response to watching a group of dancers, you’re absolutely right. It IS unusual and it caught me a little off guard. I was observing how the class was moving as a whole; particularly the WAY the people were moving. A lot of bouncing (which is great for spinal decompression) but something wasn’t connecting.

And then it clicked.

In that moment I could see the impact of modern day lifestyles – particularly the effect of sitting in chairs. I mean ALL chairs – desks, couches, cars, airplanes, trains, buses, bicycles – even toilets! I could also see the impact of sitting and watching TV. The effects extended beyond their physical bodies, and I could see the effect of being routinely cut off from the lower power centers of the body.

It’s no secret that sedentary lifestyles are a slow killer. We know that moving is essential for good health, that it prevents Alzheimer’s and other illnesses. And with that understanding many people go to fitness classes, the gym, or exercise for maybe a few hours a week.

What I realized in that moment is that it’s not enough. Adult bodies were designed for movement, not to sit around, or work at a desk for 8-10 hours a day, or have our legs go numb in seated meditation. Even if you do work out on a regular basis, those benefits are being undone by too much sitting.

So I’m on a mission to change this. I’m encouraging people to move their bodies a whole lot more, in ways that help them integrate the upper and lower halves of their bodies. It sounds basic enough but the process of actually doing it takes some effort. There’s some lifestyle reconstruction involved and a willingness to open our minds to change.

Exercise is a way of giving your body a gift.

A good way to start this is by finding ways to move that your body enjoys. One of my favorite moving meditations is the sun salutation series. Sun salutations are a great way to energize and open your whole body. There are many ways to modify the series to suit a wide range of ability levels. They can even be used for weight loss! I teach the sun salutations series in my Foundations Training course.

Ready to get moving? I’d love to hear from you. Schedule a FREE no-obligation consultation today: Book Now

Home Rituals – Bone Broth

The cold weather is here! The temperature drop and shorter days can make us feel like flying south or hibernating. Depending on our perspective winter can be a harsh trial to endure or it can be an invitation to increase our resiliency.

I’ve fled the cold weather at various times in my life, mainly because I didn’t know how to adjust my diet and lifestyle. After learning some basic rules of thumb my whole perspective of winter has changed. Taking care of my body allows me to feel more in tune with nature. So now instead of viewing winter as a harsh obstacle I see it as an opportunity to slow down and increase my energy reserves.

Yoga helped me begin the process of tuning into my body at this time of year. Some of my lifestyle practices include:

Minimizing my exposure to artificial light at night
Using candles and taplights
Resting when I’m tired
Waking up with the sun
Drinking lots of hot fluids
Keeping my body well-insulated
Building immunity through my diet
I never get a flu shot

Food is my medicine.

Bone broth is a fairly recent addition to my culinary arsenal. I learned about bone broth when I was working in New York City. I loved going to Chinatown and one of my favorite places to eat was a little hole-in-the-wall restaurant that makes hand-pulled noodle soups. I’ve been hooked on that flavorful and nutrient-rich broth ever since.

This article provides a good overview of the health benefits of bone broth from a traditional Chinese medicine perspective: How Bone Broths Support Your Adrenals, Bones and Teeth

It’s very easy to make bone broth.

Save leftover bones (I use organic chicken bones), place them in a pot with filtered water. Bring the broth to a boil and then simmer for a minimum of 4 hours (or up to 24 hours). The longer you simmer the more nutrient dense it will be so add water as needed. You can use a crock pot or cook it on low on the stove. Either way your house will smell fantastic!

Some people try to keep their broth clear but it’s okay if it turns cloudy. Strain the cooled broth through a fine-mesh sieve to remove the particulate. Store the strained broth in glass mason jars in the fridge where it will keep for about a week. Bone broth is a great addition to soups, stews and any recipe that calls for stock. You could also try making your own version of the latest health trend in NYC – a steaming cup of bone broth.

What’s your favorite way to use bone broth? Feel free to leave a comment in the box below.

Never Leave the Park

I saw a video today called Never Leave the Playground by Stephen Jepson. I highly recommend it. Jepson is 74 years old and believes that the secret to health and longevity is to “just keep moving” through constant play. He’s designed a series of exercises that focus on movements and games that are like what children play on a playground. It inspired me to share a little snapshot of my outdoor practice session.

I’ve been housebound for the past few rainy days and so I decided to take a trip to the local playground. It was SO nice to be out in the sunshine again. I think that part of my enjoyment comes from knowing that these warm days are numbered…

I really like the Fall in New York. There’s an abundance of warm days before the cold weather hits. I was walking around barefoot today (in October!!) We’re also approaching the time change which is all the more reason to play outside as much as possible.

Around 4:00 I packed up a thermos of strong black tea and strapped my yoga mat to the bike. I hit the road for the local park and playground in Woodstock, NY. It’s a pretty sweet spot for an outdoor yoga practice. The backdrop of the mountains and the open sky are simply beautiful.

The park was almost empty except for a few high school boys. I set up on the opposite end of the basketball court near an apple tree. The boys hung out for a while and I had a chance to overhear some of what goes on in their world.

Practicing outdoors is so much better than practicing inside. It doesn’t cost anything to practice at your local playground. I hope you find some time to practice outside soon.

My home studio for the day:

Self Teacher Study – Mind Body Parkour

So I’ve been meditating on this idea lately. It has to do with:

Practicing ALL the time
Perceiving the world as one big training ground

If you practice yoga for long enough it begins to weave its way into your everyday life, even in the most ordinary situations. You might find yourself stretching your calves in the airport or meditating while standing on line in the grocery store.

EVERY moment is an opportunity to practice.

Self-directed practice increases our personal power. It gives us a sense of autonomy and builds our inner strength. You can practice with other people but just like learning how to ride a bike, eventually you’ll want to take the training wheels off. Self-directed practice is something you can do anytime, anywhere. It’s kind of like the urban sport of free-running – Parkour:

Parkour is non-competitive. It may be performed on an obstacle course, but is usually practiced in a creative, and sometimes playful, reinterpretation or subversion of urban spaces. Parkour involves seeing one’s environment in a new way, and imagining the potentialities for movement around it. – Wikipedia

I’ve been playing with how to merge the Parkour philosophy into my experience of the world. I’ve been exploring new ways of doing simple, every day tasks as well as looking for ways to improve upon pre-existing systems. For example, it’s possible to turn the act of washing dishes into a meditation exercise. Instead of going on auto-pilot I can use this opportunity to mindfully notice my posture, breath and train of thoughts. In addition to having one set time for my yoga practice I can also do little exercises throughout the day.

The possibilities are endless and it’s fun to play with customizing your own version of Mind Body Parkour.

We can start by brainstorming for a minute. What do YOU need to do for yourself?

Do you want to: feel better, eat healthier, have more energy, laugh more, love more… ?

Now ask yourself what would it take to do all of these things.

And now ask what is it that keeps me from doing these things?

Fill in the blanks = I need ____________. I would do _____________ if I could.

Remember, every moment is an opportunity to practice. It just takes a little self-discipline, some creativity and a willingness to think outside of the box. Parkour takes exercise out of the gym and into the world. We can do the same thing with our personal practice.

Ready to make the world your playground? Book a FREE no-obligation consultation today: Book Now

Raw Chocolate Peanut Butter Truffles

I’ve had raw truffles on the brain lately so I figured that was my body’s way of telling me to make some.

You should ALWAYS make your own raw truffles. You don’t need a food processor or a high powered blender. Most health food stores carry the specialty ingredients (or you could order them online).

Store bought raw truffles are ridiculously expensive – I’ve seen them sold for as much as $8 for a four pack.

The best part about making your own raw truffles is that you can use any ingredients you want. For instance, most raw dessert recipes call for agave but I prefer maple syrup or honey.

Raw honey provides a great pre-workout energy boost. It’s a powerful antioxidant that promotes digestive health, strengthens the immune system, eliminates allergies, calms the nervous system and can help stabilize blood sugar levels.

If you’re going to eat dessert then make it count.

I use raw cacao in no-bake chocolate desserts because of the incredible nutrient content. Cacao is one of the most antioxidant-rich foods on the planet. It’s high in fiber, magnesium and iron. It contains the alkaloids theobromine, phenylethylamine and anandamine – three natural mood enhancers which make you feel like you’re in love.

Like raw honey, raw cacao is considered to be the food of the gods.

I used peanut butter but you could use any nut butter – almond, hazelnut, or sunflower seed (if you’re allergic to nuts).

Virgin organic coconut oil is yet another amazing superfood. Coconut oil has been getting a lot of bad press lately, but I just ignore it (remember when butter was supposed to be bad for you?)

Tip: If you have a little extra coconut oil on your measuring spoon give your sun-kissed skin a treat while you’re making these.

Raw Chocolate Peanut Butter Truffles

Makes 20

Ingredients:

1 cup organic raw cacao powder
1/2 cup peanut butter
1/2 cup sweetened condensed coconut milk
3 Tbsp raw honey (optional)
1 Tbsp organic virgin coconut oil, melted
2 tsp vanilla
1/2 tsp Himalayan salt
Chopped toasted nuts for coating

Directions:

Place all ingredients except for the chopped toasted nuts into a medium bowl. Blend with a wooden spoon until combined.
Transfer to a glass tupperware container and chill for at least an hour.
Place chopped nuts in a small bowl.
Using your hands, roll truffle mixture into large marble-sized balls. Roll truffles in the chopped nuts, applying gentle pressure.
Store unused truffles in the fridge.
Bring truffles to room temperature before consuming. Savor, enjoy, and share the love…

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Mind Your Feet

Pounding the pavement in New York City is an adventure. Everyone walks there. Some people would rather walk thirty blocks than ride the subway. It’s so easy to get swept up in the sea of people, with the sensory-overload of sights, sounds, and smells all around you. It can be overwhelming but staying in tune with our bodies makes it easier to navigate these kinds of obstacle courses. One of the easiest ways to stay connected to our bodies is by focusing on our feet.

Feet are kind of a big deal:

There are 26 bones, 33 joints, 19 muscles, 10 tendons and 107 ligaments in the foot
The soles of your feet contain more sensory nerve ending than per square centimeter than any other part of the body
There are approximately 250,000 sweat glands in your feet
The average person takes 10,000 steps per day
Women are four times more likely to have foot problems than men (due to wearing high heels)
90% of American women wear shoes that are too small for their feet

Feet Reflexology Massage Chart — Foot Reflexology Chart

Walking on hard surfaces takes a major toll on our feet. You can walk for miles in the woods without getting tired but walking around in a mall can be exhausting. The way our feet connect with the ground affects our whole bodies. Being unconscious of our feet can induce any number of alignment issues, pain, and disabilities.

The simple act of walking can be an exercise in mindfulness if we so choose. One simple technique that I use for walking is to stay aware of the four corners of my feet – the big toes, little toes, inner and outer heels. Some other tips for walking mindfully include:

Keep your feet parallel.
Plant the heel and roll through the foot evenly.
Keep a 50/50 weight distribution between your inner and outer heels.
Roll through the foot towards the direction of your second toe. Your big toes will take on more of the weight, but keep your pinkie toes active.
Relax the soles of your feet. Imagine that you’re massaging the ground with each step.

You can also play with finding the balance between the two sides of your feet. Too much weight in the inner arch will cause pronation of the feet (rolling the feet towards one another) and too much weight in the outer arch of the foot will cause supination (rolling the feet away from one another).

It’s always a good idea to conclude a day on your feet with a foot massage. I teach an easy and effective foot massage sequence in my Foundations Training course.

For more information book a FREE no-obligation consultation today.

Basic Goodness – Summer Air

Happy summer solstice! I hope you were able to soak up some of the blessings of this day. I’m in the city this week and decided to honor the sun with an outdoor practice. I went to my favorite spot in Riverside Park that overlooks the water and set up shop. Kicked off my shoes, placed my backpack right next to my mat (one can never be too careful) and closed my eyes to meditate.

The mental knots of the day started to unravel as my senses tuned into the sounds and smells of the park. The sweet fragrance of linden blossoms interwove with the sharp odor of fresh asphalt. I chanted Om in harmony with a passing ambulance siren.

I’ve been practicing inside a lot lately so the change of scenery took a little getting used to. The ground was uneven and I had to stop every so often to blow the occasional ant off my hand or foot. It made me a little twitchy but I remembered that yogis used to practice on the ground with no mats. And looking at the trees while being upside down is great for shifting perspective.

The very best part was dancing with the wind. There is something so magical about the summer breeze in the city (I swear it has a life all of it’s own). The effect of practicing asana in those warm gusts of air is so transformative – talk about wiping the slate clean.

The effect reminded me of a scene from a movie I just saw – Fearless with Jet Li. At one point Li’s character is learning how to work in the rice paddies in the countryside. Whenever a warm breeze moves through all of the villagers stop what they are doing, stand up and close their eyes. At first Li’s character is too caught up in feeling insecure and competitive and stubbornly keeps working. Later on he realizes the basic goodness of taking those pauses. Basic goodness is a term that was coined by Tibetan spiritual teacher, Chogyam Trungpa:

“Discovering real goodness comes from appreciating very simple experiences. We are not talking about how good it feels to make a million dollars or finally graduate from college or buy a new house, but we are speaking here of the basic goodness of being alive — which does not depend on our accomplishments or fulfilling our desires. We experience glimpses of goodness all the time, but we often fail to acknowledge them. When we see a bright color, we are witnessing our own inherent goodness. When we hear a beautiful sound, we are hearing our own basic goodness. When we step out of the shower, we feel fresh and clean, and when we walk out of a stuffy room, we appreciate the sudden whiff of fresh air. These events take a fraction of a second, but they are real experiences of goodness.” ~ Chogyam Trungpa

How did you celebrate the solstice today? Did you have any opportunities to practice basic goodness? Feel free to leave a comment in the box below.

Mind Gym – Flexible Aging

“A Yogi measures the span of his life not by the number of years but by the number of his breaths.” – Sri Swami Sivananda

People will sometimes ask me how old I am. Honestly, I tend to forget (and it’s not from senility haha). On more than one occasion I’ve had to use a calculator to determine my age. It just isn’t something that I think about that much…

In my experience age associations tend to be more constrictive than empowering. You’re always too young or too old for something. And when someone learns your age their perspective of you shifts (I see this all the time). Age association shapes our idea of who we think we are. This can have an effect on us but only if we allow it to. Time is flexible to our perception of it.

You are not your age.

People tend to be surprised when I tell them how old I am. It’s partly because I don’t fit into the box of my age group. I try to maintain mental flexibility around aging. There’s a saying in yoga that what we focus our attention on tends to grow in size. Mindfulness meditation is a good tool for navigating potentially limiting thought patterns.

Your perception of yourself is one of the most powerful tools that you have in your belt. It helps to be aware of the ways that we talk about ourselves. Saying things like “I’m getting too old” is a sure-fire way to box yourself into self-imposed limitations. It’s the same with self-identifying with physical illnesses (example: “my arthritis”).

How we view our life experiences can also be limiting. Fixating on some aspect of the past as the being the “best time” of our lives makes us less likely to be open to new or different experiences.

Backbends reverse the aging process.

Your physiological age can be measured by the flexibility of your spine. Psychologically, backbends help us to access the “backpack” of our past which is held in the dorsal side of the body. Releasing and opening the body through back bending helps us digest our past memories. Opening the front body allows us to become more receptive to the present moment and future.

I’ll never forget a birthday present of wisdom that was given to me by a fellow yogini. We were talking about aging and I was surprised to learn that she was forty years old. Her youthful and powerful presence made her look fifteen years younger. She quietly confided that “age is all spirit.”

How old is your spirit?

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More Taoist Travel Tips

I’ve just had one of those full-tilt travel days – the kind of day when there’s no time to eat and lollygaggers seem to be EVERYWHERE. The sounds, smells and sensations of the city have been noticeably intense. It wasn’t possible to do my home practice but I did have an opportunity to practice off the mat. Here are a few more of my Taoist Travel tips.

Internal Arts

At times like these it’s easy to get stressed out but frustration would only add to the challenge. So I try to view days like today like they’re a game. Shifting my perspective helps to streamline things and makes these challenging experiences more enjoyable.

Next time you’re in a situation where you can’t do your daily asana practice you might try visualizing yourself going through your sequence. You could also try listening to a recording of a guided meditation. Some people find that having something tangible helps them stay focused and will use a mala to practice mantras in silence.

Foot Washing

Another Taoist Travel Tip is to clean your feet after you arrive at your destination. Washing off the dust of the road and putting on a clean pair of socks is a simple yet effective way to renew yourself after a long day. Physically, the act of cleaning your feet relaxes your whole body. Foot washing also helps to clear out any energetic “muck” that you might have picked up along the way.

Last but not least, it’s always good to keep a sense of humor. Keep an eye out for something that makes you laugh. Even if it means that you’re the only one laughing at your jokes – just keep going with it. When the going gets tough a good laugh will lift your spirits and fill your sails.

Do you meditate when you’re on the road? What techniques do you use? Feel free to leave a comment in the box below.

Self Teacher Study – Find Your Yoga

So I thought I’d share the story of when I first started practicing yoga. I didn’t like it AT ALL and left my first class thinking that yoga just wasn’t for me. This was back before yoga became popular and I was living in my small hometown in Maine. One day I was walking down main street and saw a sign advertising ‘Free Yoga.’

I decided to give it a try…

I was completely at a loss. The teachers were chanting the whole time and didn’t offer any kind of introduction or provide any printed lyrics to read from. I sat there breathing the heavy incense smoke and feeling totally awkward until it was time to leave. Now I know that I’d stumbled upon a Kirtan, but without any idea of why we were doing this practice it was a pretty tough way to start out.

I left that class thinking that yoga was not for me.

It took a few years before I tried taking another class. This time it was with a different teacher at another studio. The format was much closer to something that I could wrap my mind around. It was like a gentle dance class and the final meditation was simply wonderful. The teacher was a sweetheart who would always greet her students with a hug. The gems of wisdom that she taught made a lasting impression on me.

After a few classes I was hooked and it became my mid-week ritual. I wanted to share the experience but couldn’t find anyone to go with me. I remember stopping by the town bar before class and trying to rally a few friends to go with me (yeah, no luck there). People were either too tired or just not interested. So I kept going by myself every week.

I recently met a woman who told me point blank that she doesn’t like yoga. She’d only been to one class and said that was enough for her. She coaches a high school girls basketball team and believes that she’s too competitive for yoga. She also admitted that she didn’t like being singled out by the teacher who was giving corrections during class.

I completely understand where she’s coming from, but I still hope that she can find her way to another class someday. She could probably benefit from one-on-one training, where she wouldn’t have to worry about feeling competitive or embarrassed.

Ultimately, she is the only person who is going to change her mind.

This is a common issue with group yoga classes, where first timers decide to try a class with no idea of what to expect and get burned out from the experience. If you’re new to yoga I encourage you to try a few different styles. You might find this flow chart handy as it could give you an idea of what kind of yoga class would be right for you.

What was your first yoga class like? Was it enjoyable or was there something about it that didn’t suit you? Feel free to leave a comment in the box below:

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