Bhramari

bee

Bhramari (pronounced brah mah REE), which means the “buzzing of the bees” according to Dr. Timothy McCall.  Bhramari is a breath practice that activates the parasympathetic nervous system, the calming nervous system by lengthening the exhalation.  Bhramari can help reduce anxiety and bring one’s focus into the present moment.    I recently taught Bhramari in my prenatal yoga classes.  I often teach them pranayama practices that lengthen their exhalation to bring about a sense of calm as well as relax the muscles of the body.  These practices are helpful in labor as well when a woman needs to stay calm and relax the pelvic floor muscles.   Even if you’re not pregnant, you can still benefit from Bhramari breath.  I invite you to give it a try.

Practice:  Sitting comfortably with the natural curves of the spine, close your eyes if it’s comfortable and feel the parts of the body in contact with the floor, feel the hips resting on their support, and notice your breath moving in and out of your nose.  Inhale through the nose and exhale through the nose making a humming sound.  Repeat maybe 3 more times then, on the last round, cover the ears and feel how the awareness of the vibrations increases.  Sit in silence for a few more breaths noticing the silence.

This is a great practice at the beginning of your meditation session to quiet the mind.  Children enjoy this practice too!

“Feelings come and go like clouds in a windy sky.  Conscious breathing is my anchor.”  Thich Nhat Hanh

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Yoga

Lately I’ve been seeing  so many photos of beautiful yogis in amazing poses that I can only dream of doing.  I know it is my ego causing me to feel insecure and less than.  I also know that yoga is so much more than a perfect body in a perfect pose.  After all I teach yoga to many populations that will never be able to attempt, Eka Pada Sirsasana, yet, they and I are still yogis and yoginis (female).   Yoga is more than the practice of asanas (postures).  It is also meditation and pranayama(breath practices).  I believe Yoga offers a set of tools to facilitate a life lived with presence and compassion.    I love yoga and am so grateful for finding yoga in my late 20’s!  I love how I feel after my practice and how yoga and meditation  help me to be more present and joyful in my daily life.   My hope is that if you have shied away from yoga because you are not fit, flexible, or are living with a disability,  you give yoga a try.  Find a studio near you that offers classes based on your needs and commit for at least 28 days and notice how your practice begins to affect you physically, mentally and spiritually.  It may just open your heart to yourself and the world!

“The success of yoga does not lie in the ability to perform postures but in how it positively changes the way we live our life and our relationships.” 

TKV Desikachar 

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Urban Zen

UZ

“We believe that it takes a strong back and a soft front to face the world.”  Roshi Joan Halifax

Are you being called to serve?  Do you have a passion to help your loved ones who may be living with terminal illness?  Do you want to work with persons undergoing cancer treatment and be able to offer them comfort?   You may have heard me mention Urban Zen here.  Urban Zen is the calm in the chaos.  Urban Zen Integrative Therapy is a very powerful yet simple way to help people that are dealing with pain, anxiety, nausea, insomnia, constipation and exhaustion.  Let’s face it, all of us at one point or another have suffered from one of these issues.  Urban Zen is being offered in hospitals, outpatient centers,  rehab and hospice centers, universities, schools as well as, corporations and in other countries.  Urban Zen Integrative Therapy is meant to serve as a compliment to modern medicine and it really works.  For example, I have worked with patients suffering from nausea and pain at a level 8 on a scale of 1-10 and after 15 minutes of using the Urban Zen modalities, these levels dropped to a 4.   The modalities used in Urban Zen are, gentle movements, Reiki, Essential oils, Body scan meditation, Breath awareness and simple breath practices and, Restorative yoga poses.  I feel so blessed to have gone through this training and to be doing this work!  UZ has changed my life in so many profound ways!  I can nurture myself, my family and friends when they are not well.  I have developed the ability to be present and, let’s face it, being present for others, to really listen and see someone, is a missing piece in our health care system and  in our world.  I’m so excited to share this with you as there will be an Urban Zen Integrative Therapy Training this year offered in Columbus, Ohio through Yoga on High.  Here is the link to there site and more information about the training.  There is an informational conference call on June 3.

http://yogaonhigh.com/teacher-training/urban-zen-integrative-therapy-training#IS

 

 

On Children

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The other day while listening to  Super Soul Sunday with Dr. Shefali, Oprah read the poem On Children by Kahlil Gibran.  This poem really spoke to me!  I believe our children are independent souls and do not have to think and behave as we do.  We can love and learn from them and nurture them for who they are as unique beings.  My children inspire me everyday as I watch them grow.  I admire their confidence  and strong sense of self as they move thru childhood sometimes breaking from the cultural norms.

On Children

KahlilGibran

Your children are not your children.

They are the sons and daughters of Life’s longing for itself.

They come through you but not from you,

And though they are with you yet they belong not to you.

 

You may give them your love but not your thoughts,

For they have their own thoughts.

You may house their bodies but not their souls,

For their souls dwell in the house of tomorrow,

which you cannot visit, not even in your dreams.

You may strive to be like them,

but seek not to make them like you.

For life goes not backward nor tarries with yesterday.

You are the bows from which your children

as living arrows are sent forth.

The archer sees the mark upon the path of the infinite,

and He bends you with His might

that His arrows may go swift and far.

Let your bending in the archer’s hand be for gladness;

For even as He loves the arrow that flies,

so He loves also the bow that is stable.

 

An AHA Moment

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I had a wonderful practice this morning.  As I laid down for Savasana my mind started to wander to posting here.  I was thinking that maybe I would post about setting intentions for practice, teaching and, living, for that matter.  I would share how I set my intention to be present and open to receive guidance.  Suddenly I had this “thought”,   not sure what to call it, that my body is truly just a vessel in which God’s love and work is flowing through. I felt this wonderful sense of comfort that I’m not really in control I just need to be and to remain open.  I began weeping.  I felt this overwhelming sense of peace, joy and freedom.  Surrendering control feels right, frankly, it feels amazing!  I’m sure I will move in and out of this comfort and freedom as life’s struggles appear but, for this moment, I’m celebrating this AHA Moment.    Have you had any AHA Moments?  Please share!

“Understanding dissolves fear.  When we understand the true nature of our being, fears dissipate.  We are spiritual beings not human beings.”  Brian Weiss

Put on Your Oxygen Mask First

If you’ve ever flown before, you’ve heard this statement, “In the event of an emergency and the oxygen masks drop down, please put  your mask on first before assisting children or others.”  This serves as a reminder that we need to care for ourselves before we can care for others.  As women, it is part of our nature to be the care-givers of the people in our lives, while also caring for our homes and maintaining a career outside of the home.   We, at least many of us, tend to place our needs and desires last on the list.  I invite you to make a change and “put on your oxygen mask first”!  I often find that, when I take some time for myself, I  have all that much more energy and love to give to my family.   So, make a date with yourself!  Below are some suggestions if you’re at a loss for where to begin.  Enjoy!  Please share in the comment section your self care ideas.

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*Sit outside and read a good book

*Enjoy a cup of tea and some quiet time

*Take a relaxing bath

*Practice yoga alone or take a class with some friends

*Practice some restorative yoga

*Take a walk and be with nature

*Share a meal with friends

*Get a massage

“Rest and self-care are so important. When you take time to replenish your spirit, it allows you to serve others from the overflow. You cannot serve from an empty vessel.”
Eleanor Brownn

 

 

Parent and Child Yoga Minutes

The truth of the matter is that I have reaped so many benefits from my yoga and meditation/mindfulness practice that yes, I would love for my entire family to practice on a daily basis with me.  I will say, my daughter does enjoy going to class with me when she is not hanging with her friends.  My son well, I think if he could teach the class he would practice yoga.  And my husband would rather play his guitar.  I have discovered a way to incorporate yoga into my son’s life. After attending a 1 day Workshop on Yoga 4 Classrooms in which I received this lovely deck of cards, my son and I started our Yoga Minutes.  In the morning just before going out to the bus stop, he chooses a card or two.  The cards have a pose and a description of how to do the pose as well as benefits of the pose.  There are also various visualizations and breath practices in the deck.  He and I look forward to choosing our card and, giggling always becomes part of the practice too. Another tool for mindfulness in our mornings is an app I have on my phone that I can set to chime at certain times.  When we hear the chime, we stop what we’re doing and take a breath or do wiggly tree.  These Yoga Minutes have proven to be a great way to incorporate mindfulness and yoga into my son’s life and mine.  My hope is that these minutes will provide him with tools for his daily life to manage his emotions and the stresses that children incur in this hectic world of ours.

I would love to hear in the comment section how you and your family incorporate yoga and mindfulness into your lives.

 

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“Simple practices like conscious breathing and smiling are very important. They can change our civilization.” Thich Nhat Hanh, Peace is Every Step