Jun 28, 2013 |
Do you have trouble quieting your mind when you meditate? If so, no worries, each time your mind goes wandering off you have the perfect opportunity to experience a magic moment, and I will tell you how!
I have been reading a lot about meditation lately to help deepen my own practice and to prepare for my vinyasa & meditation classes at Yoga Bliss Akron and more Hang Ten Meditation videos. I’m a sucker for fun book titles, so when I saw the book Real Happiness: The Power of Meditation by Sharon Salzberg, I had to check it out. I already know meditation can cultivate happiness, but I wanted to tap more deeply into this power that Sharon talks about.
One of the hardest parts of meditation is keeping the mind from wandering off to other thoughts. I’ve always been told that it is the mind’s job to wander. I loved it when Sharon confessed in her book that even the most seasoned meditators still struggle with this.
The key to managing a wandering mind is to not beat yourself up when your thoughts meander during meditation, but rather to simply acknowledge each thought and then let it go just as easily as it came as you refocus on your breath.
According to Sharon, when you realize that your thoughts have wandered, this is a truly magic moment because it grants you the opportunity to come back to your breath and back to your meditation practice. And, it gets even better – you can have as many magic moments as you like during a practice!
The magic moment really resonated with me, and I’ve started to employ the concept it in my meditation practice. Now when the chatter in my mind starts taking me on a tangent during meditation (and some days my mind is on a quest to rack up as many frequent flier miles as it can) and I come to that realization, I think to myself, “Oh cool, it’s magic moment time.” I return to my breath and start my meditation practice again. This magic moment brings me a sense of lightness and ease, and at times it makes me feel downright giddy. It fills me up with a sense of warmth, acceptance, and love, and that is the magic we should experience when we meditate.
I encourage you to give this cool concept of the magic moment a go the next time you meditate. It has been a game-changer for me.
If you have always wanted to try meditation, Sharon’s book is a perfect guide to getting started. It discusses how to sit, how to breathe, and how to start and maintain a meditation practice. One of my favorite parts of the book is the CD that Sharon includes to provide several audio meditation exercises. Real Happiness: The Power of Meditation is a straightforward guide to finding more creativity, peace, and balance (aka happiness) through the practice of meditation.
Jun 3, 2013 |
Have you always wanted to try meditation but don’t think you have the time or ability to sit still and quiet your mind?
These are the two biggest factors that keep people away from the incredible benefits of meditation, and that was the impetus behind my development of Hang Ten Meditation videos.
[youtube]http://youtu.be/lVnw2GqhaD4[/youtube]
Carve out just ten minutes from your busy life, and I’ll take you through a guided meditation. Not just any meditation – Hang Ten Meditation videos are filmed right on the beach with the soothing sound of the waves to calm the mind and fill you with bliss. Meditation can boost your immune system, ease anxiety and depression, and alleviate chronic stress-related issues like insomnia – even a few minutes from your day can help you reap these benefits and more.
Meditation is all about quieting the mind, but what most people don’t realize is that when you meditate, the mind is just naturally going to wander. That’s not a bad thing; it’s what’s supposed to happen! It is when we recognize this and come back to our breath that the practice of meditation begins. I can’t think of a better mental cue to remind you to come back to the breath than the magical sound of waves.
The first two videos were shot on the lovely shores of Firefly Beach in Huron, Ohio, and coming soon I’ll have videos available that were shot while I was in Aruba for my Beach Yoga Bliss retreat. I plan to offer videos in different time lengths, but they’ll always be ten minutes or less and will include beautiful beach footage and a soundtrack of the shore.
Check out my Hang Ten Medition Videos on YouTube to find free videos about how to settle into stillness, including a quick five-minute asana practice to prepare the body for meditation. Ready to dive in and break the crashing waves of your mind?
I am a big proponent of letting go, quieting the monkey mind, and offering the brain a chance to rest and recharge. Invite in the scenes from the beach and sound of surf to make a mini vacation in the middle of your day, and you’ll walk away with a refreshed mind and a renewed sense of creativity.
Stay tuned. I’ll be writing more about the benefits of meditation here on The Daily Downward Dog and sharing Hang Ten Meditation videos.
Got ten minutes? Hang Ten Meditate with us and find your bliss!
Stay in touch and share the love by following Hang Ten Mediation on Twitter and Facebook!
Join me next September 2015 for my yoga retreat in Santorini, Greece!
May 22, 2013 |
Raise your hand if you are a yoga teacher and you’ve instructed your class to close their eyes so they can see within. Or, raise your hand if you are a yoga student and you’ve heard your yoga teacher ask you to close your eyes. I’m seeing a lot of raised hands out there in the universe as this is a common theme in yoga classes.
If you ask me, once you get comfortable in your yoga practice and can start to close your eyes during some of the asanas, that is when your practice really starts to blossom. Closing the eyes provides an outlet to quiet the mind and notice exactly what is happening in your body. When I ask my students to do this, it is not so they can’t see, but so they can truly SEE what’s happening from within.
These instructions took on a whole new meaning to me when I started the first week of my beginners’ yoga class series and was notified that one student was blind. Not only that, but she was to be accompanied by her seeing eye dog. I wasn’t terrified, but I quickly changed my game plan of how I was going to teach the class. I’ll be honest: This is one of the biggest challenges I’ve faced as a teacher.
With a student who is blind, you can’t tell them to look at their feet to see if they are in the proper alignment, or to watch the way you are demonstrating the proper alignment with your feet. You pretty much have to throw most of your regular cues away. It forced me to rethink every cue as it came out of my mouth.
So, what’s it like having a blind student in class? It’s awesome!
When you teach new students, there are always a few in each class who fear the unknown, not quite sure what to expect, maybe even thinking, ‘oh my gosh, what have I gotten myself into?’ If any of the women in my beginners’ series class felt this way, I’m sure their fears were squelched as soon as they saw Mary and her dog walk into the studio. I know I would be checking myself and saying, “Geez, if this woman has the courage to step onto her yoga mat, then I most certainly can too.”
Buddha always practiced with his eyes closed!
Mary has been an inspiration to each person in the class, present company included. I love the sense of community she has brought to all of us – how the other students are patient when I need to spend a little more time with Mary, how they help her prepare for class and then put away her props for her after. Every week something one of the students does to help Mary touches my heart and makes me smile. And, Mary is probably by far the most attentive and best listener I’ve ever had.
Having Sarah the dog in class is a special treat too. Sarah sits attentively next to Mary and has never caused the slightest distraction. Although, I admit I was kind of bummed when she didn’t try downward dog with us.
I close my eyes a lot when I practice, but never for a whole class. I blindfolded myself and tried this out at home and have to say (no pun intended) it was an eye-opening experience, one that I highly recommend everyone try at least once (but be safe and have a spotter there to keep an eye on you). Even if you can’t do a whole class this way, just try doing a sun salutation with your eyes closed. However, I caution you to watch your nose when you come down from plank to chaturanga dandasana. And be careful with those balance poses – they were nearly impossible for me! Standing poses and alignment will take on a whole new meaning, and if you are a teacher, this exercise provides an excellent opportunity to strengthen your verbal asana cues.
It can be really natural to be fearful of new experiences. What I’ve learned from Mary is that you can’t be afraid, that you have to look at what the experience will teach you, how you can embrace it, and how you will learn and grow from it. Mary is not showing a single sign of fear. Last week after class she asked if I could teach her how to do Warrior 3!
I’d like to send out a huge hug and thanks to Mary for having the courage to start her yoga journey and also for helping me to grow as a yoga teacher. Mary used to do a lot of ballet dancing and is looking forward to bringing her love of dance and movement into her yoga practice. So, Mary here’s to you – keep on dancing on your yoga mat and spreading your light!
Buddha image: Andrea Kratzenberg
Yoga Teacher Tale #1
Apr 17, 2013 |
I’m back from my Beach Yoga Bliss retreat in Aruba and full of stories, great memories, and a ton of pictures to sort through. I’ve still got some sleep to catch up on and way more to write about, but for now I’d like to share the top 10 reasons why I am so full of joy from this experience!
1) Beach Yoga. One of the primary reasons I picked Manchebo Beach Resort and Spa was for its unique beach yoga settings. I saw the pictures and dreamed for months about how lovely it would be to teach under the yoga pavilion or on the wooden yoga deck overlooking the white sand beaches and clear blue Caribbean waters. I know that pictures can sometimes be deceiving, but as I flew down to Aruba, I hoped the yoga venues would be everything I had envisioned. When I arrived at the resort, the lovely Rita (who is the assistant general manager) took me on a tour, and as soon as I stepped into the Manchebo Yoga Pavilion, an overwhelming feeling of emotion came over me and I started to cry tears of joy. I was so overwhelmed and couldn’t believe that I would get to teach yoga in such a beautiful space. Everything just kind of hit home – that I was in Aruba, leading my very first yoga retreat, living the dream – and I got a little verklempt as my heart burst wide open.
The view from the Manchebo Yoga Pavilion!
I typically teach right on the beach, close to the water, so I was concerned about having a roof overhead and not being right by the shore. But that did not matter one bit – you could still see the incredible aqua blue waters of the Caribbean, feel the ocean breeze, and be protected from the sun. It was pure bliss for me to teach there and pure bliss to practice there as well. Yes, I got to attend classes with the lovely Rachel Brathen, the resident Yoga Director at Manchebo, as well as do my own practices on the beach every day!
Digging my beachfront yoga studio!
2) Aruba Rocks! They have t-shirts that say this, and it’s true. I had been to the island once before for just a few hours on a cruise ship. When you are touring an island with a pending deadline, it is hard to really take in the culture, the people, and the beauty. This time I was able to relax, soak it all in, and enjoy the natural beauty and awesome people on this island.
I would be remiss if I did not give a shout out here to Jovita, one of the best tour guide/taxi drivers I’ve ever met. Jovita is an incredible ambassador for the island of Aruba and shared her knowledge and passion for the beauty of Aruba with all of us. If you go to Aruba, do yourself a favor and contact Jovita at jovitaaruba @ hotmail.com to set up a tour of the island.
Boca Keto Beach – A Truly Magical Place!
3) Adventure! If we wanted to lay on the beach and chillax we could, but if we wanted a little island adventure, it was on the agenda in some form almost every day. Hiking, swimming in a natural pool, and snorkeling were all part of the outdoor fun, and I’ll write more about these adventures in the coming weeks.
Hanging out in the natural pool.
4) SUP Yoga. On Monday the yogini goddess girls of summer got their first taste of not only standup paddleboarding, but a yoga class on top of their boards. After learning the basics from Rachel, we all jumped on our boards, paddled down the shore to the yoga studio on water, anchored our boards, and busted out some downward dogs and sun salutations. Rachel’s only rule is that if we fell off the board we had to laugh, and she guaranteed that everyone falls off. Suffice it to say there were lots of giggles and two proud yoginis who never once fell off.
The yogini goddess girls of summer heading out for their first SUPYoga adventure!
I am thrilled to report that I was able to get up into shirshasana (headstand) on my paddleboard, but alas have no pictures to prove it. I do have eleven witnesses who can vouch for me, though! The best part of the SUP yoga class was lying in peace on the board in the middle of the Caribbean in savasana with the sun shining down on me. I’ve always loved savasana, but doing it while floating on the ocean is absolutely sublime.
5) Sisterhood. The women who came on the retreat were from different parts of Ohio, California, and Florida. Some came with a friend or a sister, some came not knowing anyone else, but we all left together with a special sense of sisterhood and some newly forged lifelong friendships. When you go on a weeklong yoga retreat, a special bond forms, and it was evident in how much we all cared, supporting each other as we overcame fears, realized dreams, and offered comfort and compassion. One of the class themes was about the importance of supporting the goddesses in our lives, and time and time again I witnessed these women uplifting their goddess sisters.
6) Exceeding Expectations. At Manchebo it starts with the friendly welcome and complimentary mojito at check-in, and the thoughtful amenities just kept popping up. Like the healthy smoothies for breakfast, refrigerator and microwaves in the room, a cooler we could fill with our own beverages to take down to the beach, a waterfall shower, and a garden-view room with an actual Zen garden to hang out in.
The garden view rooms at Manchebo really do have a beautiful zen garden to enjoy.
Our first and last night, the resort put together our very own private beachfront dinner with tiki torches, table decorations, and fancy decorated chairs to accompany our three-course meal. I felt like a princess! I want to give a big shout out to all of the awesome staff – Swinda, Rita, Dilia, Ignacio, Debbie, Dilia, Cynthia, Blanco, June, Carlos, Frances, Lincoln, Jean Pierre, Diane, just to name a few – you all were wonderful and made us feel like a part of the family!
Totally blown away by the beachfront dinner Manchebo arranged for our group!
7) The Gift of Peace and Solitude. I love the fact that Manchebo caters to yoga and Pilates practitioners. With a full week’s schedule of classes, great venues to practice, a beachfront spa, and healthy food options, it really is the perfect place to give yourself a special gift – the gift of peace, solitude, and honoring your body with the practice of yoga. One of my class themes was about taking the time to give yourself the gift of solitude, to unwind, let go, and recharge. A walk alone on these beautiful beaches to breathe and meditate was my gift to myself each day, and I brought home some seashells to remind me to keep giving myself that gift even when I’m back in Ohio.
The view on my daily beach walks. A great way to connect with nature and experience solitude.
8) Journaling. Or, I should say having the time to write in a journal. I love writing in my journal, but I have to admit I don’t always find the time to do so. I provided everyone on the retreat with their very own journal from Global Goods Partners (an incredible non-profit organization that sells handmade, fair trade products in order to improve the economic status of women in marginalized communities around the world), and we set aside time before or after class as well as during the day while lounging on the beach to write. It was fortuitous that we happened to be in Aruba on Wednesday, April 11, the day of a new moon, so you can bet we were jotting down a lot of our dreams and visions on that auspicious day.
9) Growth. When you have the opportunity to practice yoga and meditate twice a day for a week, your practice is going to blossom. By supporting one another, some women were able to do balance poses they had never done before, and I high-fived and shared the sense of accomplishment a few women felt after they got into headstand for the first time. And, my friend told me after class one morning that she experienced her very first yoga high! I can’t even tell you how many times my heart burst forth with joy as I witnessed these women overcome their fears, saw the bliss and peace on their faces during meditation, and shared their hugs and revelations at our final dinner. I experienced just as much growth and enjoyed some special moments of sharing yoga that I will never forget.
10) Making Dreams Come True. I’m not going to lie, I put my heart out on the line when I decided to host this retreat, and there were many times when I doubted if anyone would sign up. For at least two months, there was only one woman registered, and I joked with her that no matter what, if no one else decided to come, she and I would still be doing yoga together in Aruba come April. The group grew to ten, and every single woman that experienced beach yoga bliss in Aruba gave me the most incredible gift. They believed in me and helped make my dream of hosting a yoga retreat come true, and for that I will always be grateful. Danki, danki, danki (that is Papiamento, the native language in Aruba, for thank you) to Amy, Holly, Mary Ellen, Maureen, Rachida, Barbara, Esther, Grace, Nancy, and Pam for sharing your yoga practice with me, for SUPing, snorkeling, dreaming, meditating, journaling, and taking this yoga journey with me. I’m sending out a wish that you manifest all the dreams and intentions you set in Aruba, and I know you all can if you BELIEVE!
I want to send out a huge thanks to Cado de Lannoy who took the photo above and several on this page. If you go to Aruba check out his Salad Skate Shop, and follow him on Facebook, Tumblr, and Instragram at CADO_SaladSkateShop. I’ll be posting more of the awesome pics and videos he took in the coming weeks.
Also big hugs to Jennifer Hoddevick of the Travel Yogi for her travel wisdom and prowess in seeking out so many yogalicious resorts for yoga adventures. Her awesome customer service helped all of us get to Manchebo. Jen – you ROCK!
Stay tuned because this is not my first and last retreat. I foresee many more yoga retreats in my future; in fact, that is one of the messages the universe sent me loud and clear last week. On the last night at dinner, the group posed the question, “Where will the next retreat be?” Since I started with A for Aruba, I figure I’ll just keep going through the alphabet, so B is next. Hummm… Bali, Bonaire, Belize, Bermuda… it is going to be fun figuring out where to do Beach Yoga Bliss next!
Ready for a week of Loving Kindness by the Sea?
Mar 19, 2013 |
The coolest things happen when I’m teaching yoga, so I decided to start sharing some of my yoga teacher tales here on the Daily Downward Dog. I can’t tell you how many times a student has told me how much better they feel after practicing yoga – their aches are gone, they sleep better, or they are using their breath to take them through difficult situations off the mat. These stories warm my heart and are what make sharing the practice of yoga so gratifying.
The other night when I was teaching a class for beginners, one student commented about how she felt she would never get all the asanas and breathing techniques correct. I reminded her that this was only her third yoga class ever, so it was perfectly normal that she didn’t remember some of the steps of a sun salutation. I always try to encourage students by letting them know that they don’t have to do the poses perfectly. As long as they are breathing and coming to the yoga mat with an open heart, they have a lifetime to refine their practice.
It was so much fun teaching the beginners’ group how to do virabradhasana 1 and 2, trikonasana, and of course ending with some cool-downs and twists. After bringing the class out of savasana and closing with seated breath meditation and namaste, I looked up at that student who had a blissed out look on her face as she proclaimed for everyone to hear,
“I love yoga!”
The entire class, including me, busted up laughing because it was such an enthusiastic, heartfelt expression of how the practice of yoga can enrich our lives. I loved hearing these words from a student who had come to class that night expressing judgment and doubt; in contrast, she found peace and joy in her practice. For me, that’s what teaching is all about! I love seeing the transformation, seeing students get hooked on the practice of yoga.
I love teaching yoga!
Got a good yoga teaching tale or inspirational ah-ha moment from your own practice? Please share with a comment below.
