Author: Isabelle

Heart To Heart

I had planned to dedicate February to the heart. Not just because Valentine’s Day happens to be in February, or that February is Heart Awareness month, but invite conversation around different experiences that we have. It didn’t go down the way I was envisioning because on January 22nd, 2013, my sweet Pops had a heart attack bringing new meaning to heart awareness on every level and ironically paving the way into the February heart theme in a very surreal and ironic way. I left for Seattle the next day to be with my parents. My sister flew in from Houston; older brother from Brooklyn; my little brother & sis-n-law live there, so they were holding down the fort until we got there.

Mt Rainier

I won’t go into all the details of the layers involved with this experience, but I will share some of the take aways that I am still digesting. Here I go…

I have always bowed deeply to this hard working machine known as the heart, with our lungs basically tying the hold for me. Besides it actually doing the main job to keep everything running in our bodies, I am forever amazed of how sensitive and equally strong our heart is. We can enhance it by increasing physical activity; nourishment, medicine and fuel through food. What we put into our bodies is literally what we are made of. I think of our body as this shell. We are predisposed to many things depending on our heritage for starters- there’s no escaping that one. We have to choice to entertain what we are born with or not.

There is nothing that we put into ourselves that won’t manifest into something else down the road whether its something healthy- aiding in increasing longevity, or something not beneficial. The ‘not beneficial’ part… lets just focus on this one for a sec before moving on…

Up until January, I would allow myself to indulge almost every day in chocolate. (Gasp!) I justified it with how great it is for you: the benefits of lowering LDL, antioxidant-rich flavonoids, and the euphoric mood boost I get. The only thing is, most of us, including me, have a little too much sometimes… every day… A little too much of one thing means a little of something else somewhere else, like if you eat enough of it and your body gets used to burning less fuel than what you ingest, you may experience a little muffin-top action. The biggest thing that I understand clearly, is that our organs, our little mini-machines in our body, are constantly working to process and they get worn out. The constant inundation of sugar for example… You may be thin, not carry excess weight, and seem to ‘afford’ the extra morsels, but what about the affect of our pancreas? The constant and unnecessary action of insulin constantly being released to reign our body back to equilibrium.

Acerola & Maca Cacao Cups

This lesson is something that was a constant theme while I was away. Could my dad have had a heart attack because of the way he cared for his body, or could it be from how we live our lives? Both. For sure. Its called stress and we all entertain it in many ways, not just food.

We know how stress affects our lives when we are not able to manage our responsibilities, but have you ever checked in on your heart to see how it is responding in those present moments? Try it. Try it when you are in conversation- positive or challenging and tune into your heart. How are you breathing? Many of us commute. Tune in while driving- especially those moments that you get passed unexpectedly, tune in to see how you feel. Hot, erratic, did your middle finger start to unravel, and your teeth begin to touch your bottom lip to offer up a well-rounded, f-bomb?

What about when you are happy? Bring yourself back to when you first started dating your sweetheart, or for you padres out there, held your child for the first time? Remember how you felt? All of that counts for conditioning your heart to where it is right now. Nothing, absolutely nothing, doesn’t affect the heart- or come from it.

Padres taking in the moment, post first cardiac follow up

Only 30 [continuous] minutes of cardio exercise is the general consensus for raising your heart rate and increasing your cardiovascular health. Compared to what we demand of our body to accomplish our daily grind, this is a modest request from our heart. Walking briskly, running or jogging, jog-walking (for those of you who want-to-love-running-but-secretly-don’t), swimming- summer is coming!, & of course yoga- vinyasa styles of yoga in specific. But, since I touched on moderation above, the same goes with our exercise. Definitely exercise, but not cross the line past the loosely used, ‘edge’. Shift your perspective to making the goal to give your heart a good flush. I have adopted this mind-set more when I am trail running eliminating other traditional ‘goals’, i.e., duration of time, finishing a specific trail. Besides this, I made peace long ago with the fact that I am not a competitive runner. Keeping the intention of the heart while I run which allows me to find the joy in the beauty that I am running in, not just through.

Skip this next paragraph if you get offended easily. A warning that I am standing on my favorite podium and you may not be interested… 🙂

I am a very strong advocate for whole foods. Not the store, (though I do go there), but whole foods, like an actual apple versus one that was pulverized, given preservatives, thickening agents, and a shiny plastic wrapping. I put in a full effort on a daily basis to understand where my food comes from. I’m not talking about my CSA delivery or Whole Foods. I’m not even talking about the farmers, (whom I am so grateful to), but the ground it came out of and if it was hosed with chemicals or not. Pesticides is what is liberally referenced, but chemicals are what they are, and they are not good for you. I am no food scientist or nutritionist, but a passionate constituent and ayurvedic student who loves to nerd-out on topics like these. I know there are many out there that don’t think about specifics like this, but if I would have one request, its to start to… Just a touch. For yourself, your kids, your family, each other. If there was a specific reason within this, maybe because just like how you exercise your heart, what you put in your body matters also. Notice a withered plant next time after you water it. It rehydrates, is more alert, and does it’s selfless duty of being presentable, radiating its inner beauty while cleaning the air around it. Think of your body this way. Food is straight up nutrition and our body responds the same way a plant does. Eat whole foods- foods that aren’t packaged- especially the ‘healthy’ kinds, such as ‘whole food’ bars, (Lara, Raw Revolution, etc). Eat a piece of fruit. In its whole form, the entire fruit is digestible and recognizable by your body to break it down and use it 100%. The bars may be digestible, but they are still processed and not fresh. (I actually made up a small batch recipe for Lara ‘like’ bars. They turned out awesome; I knew what ingredients were in it, and they were made with love, not a machine. Email me if you want the recipe). Being part of the process is also priceless. The quality goes up just because you are going slowly. I experience this every morning during my coffee ritual. My coffee becomes this sacred thing and I end up nursing it to maintain that perfect warm temperature up until the very last drop.

My coffee god

The last point I’ll put out there is having control over my food/fuel, is really practicing food mindfulness. I feel aligned because I understand my food- where it is sourced and if its processed. My ‘processing’ is done in the kitchen with my cutting board, knives, and Blendtec, (worth the investment. Its amazing.) By taking a stand for my food values, I am not contributing to the industry we have become accustomed to. For me, its a pleasant, ‘F you’, to the food standards in place by corporations whose best interests are not in our best interests. What goes in my body is healthful not harmful and keeps me away from the other corporations known as the ‘health care system’. That said, I am human, so when I do choose to veer from this, I’m well aware that I am allowing this to happen. I don’t beat myself up for the occasional indulgence, but I do understand that veering off too often will be humbling down the road.

For those of you who skipped the above paragraph, welcome back!

The last thing I’d like to express is my gratitude for my family and friends.

My dad, mom > ‘Mamacita’, brothers, sister, basically-blood-sis-n-law, baby niece, and extended family. My family rocks- plain and simple. With my dad’s heart attack, we were tested and all stepped up. From the time we got the call about my pops, without question, us kids, hopped on planes and showed up: hospital shifts, in-care home shifts, everything assistants, and acted/ as caregivers from nursing, occupational/physical therapy, mental support, learning Medicare, (not going there), the whole package. While we were all together, we worked so very hard to do the above, while shielding my parents from this backdrop so they could focus and embark on the very involved healing process. We had our moments where the adrenals were in high gear. My sister, an avid marathoner didn’t run for 2 weeks. I didn’t do a lick of physical yoga asana. The only yoga I did was stopping- which felt like every 5 minutes, to close my eyes, focus on breathing, the sound of my heart pounding the inside of my chest wall, and literally saying to myself, ‘deep breath, deep breath’. I was truly present though it felt like I was dreaming. My wise, yogi Uncle told me in conversation, ‘we are never given what we can not handle’. This became my mantra and still hits my heart strong.

My friends are also my family and they continue to prove it to me everyday. While I was gone, the yoga studio I teach at had my back. Studio Directors, Julie & Rachel, basically told me I couldn’t teach later that morning [that I got the call]. Julie tapped her inner “mama bear” and told me how it was. I’m grateful to you, Jewels, for being my southern ‘mamacita’. Rachel, thanks for calling me in between classes, subbing, and carpool. You guys are my girls. My yoga teacher brothers and sisters, karma yogis, students, and my friends were there for me as well. While I was away, it was always perfect timing when reading the sweet notes and voice messages of love and support- especially those late 2am mornings when I really was needing a little something. No expectation of a return message, just pure, authentic love coming from my peeps. That love filled the voids I was feeling while I was away and kept me strong. I love you all. Thank you for this gift.

‘we are never given what we can not handle’

Dedicated to my family & friends

Before I end, I want to dedicate a recipe I made to the heart, everyone who supported me, those who have been affected by heart issues, and of course, my super awesome, sweet Pops. From one heart to another..

Lovingly yours,

~isabelle

(I don’t measure, except for the dressing. Make the amount you would make for yourself & times it by the number of peeps. Scale up or down for the veggies. All ingredients are organic of course, and this is gluten-free).

Carrot Ginger Awesomeness dressing

Raw Carrot Ginger dressing:

1 Carrot, grated
2″ piece of Ginger, peeled & minced
1 tsp of Agave
2 TBS Brown Rice Vinegar
1/2 lemon, squeezed
2 tsp of Gluten-free Tamari
2 tsp of Toasted Sesame Oil
Sea salt, a pinch

So easy: put everything in a blender, puree, and prepare to be in love with this. You will be so happy. 🙂

Avocado Maitake salad

Avocado Maitake Salad:

Romaine lettuce, rolled & cut 1″ wide
Lacinato Kale, rolled and julienned
Carrot, peeled, then peeled into strips
Red onion, thinly sliced
Broccollettes, steamed or raw
Green or red cabbage, cut super thin
Avocado, diced
Gomasaio, optional, but so good
Brown rice spaghetti pasta

1. Prepare the rice pasta, cool in an ice-bath, drain, and set aside.
2. Toss the salad with the Carrot Ginger dressing. Have your veggies ready to go in a salad bowl, along with your dressing.
3. Top with avocado & gomasaio. My hubby loves this with grilled chicken marinated in seasame oil, chili, salt, & pepper.

Less Is More

So, every new year, like many, I set an intention. My intention for 2012 didn’t actually come to me until I was well into the year because I basically lacked the integrity needed around setting a single intention that I would commit to for the entire year. The year got going and I found myself busy as usual, packing in everything. I was still intention-less, or unintentional. I began to notice in my everyday conversations with friends and family a constant theme, ‘there’s no time’, & ‘I’m too busy’. I was not an exception. What do you mean, you/I don’t have time? This is an excuse, plain & simple. We navigate our lives and make time for what we want. Everything is a choice. Everything. Its interesting how when one wants something to happen, time will miraculously appear. Before I share what my focus will be this year, I’ll share with you what I intended last year…

Last year, I decided that this was going to be the year to create more abundance. Not focusing on what I have, but how to create more space, which ultimately creates more time. To me abundance boils down to time. Not just as a unit of measurement, but quality time. Like the kind where every little moment counts. I got to this intention from my experience of what I learned and how I felt from 2011. For those of you who don’t know me, I was a ‘yes’ girl back then. I said yes to taking on more: teaching, new job opportunities, hobbies, you name it, I wanted to do it, & I for the most part, not only did it, but I killed it. I taught a packed schedule, managed a business; I was on the go all the time. My life functioned from my Blackberry. I was so scheduled that even my personal yoga practice had a dedicated time slot or else I wouldn’t do it. Like Pavlov’s dog, my phone vibrated, I ran to pick it up to see who was calling, or what the next thing was on my plate that day. At the end of every day, I was spent. I would actually pride myself in the fact that I could fall asleep easily, when really I was so exhausted that I would slip into a deep sleep coma until the time I needed to wake the next day. (Good thing for alarm clocks). No bueno.

2_My Pavlov's dog, Ceasar, a.k.a. 'Ceasardo', or Tedarto — My Pavlov’s dog, Cesar, a.k.a. ‘Cesardo’, or ‘Tedarto’

That summer, I bought a hammock and installed it in my backyard. I laid in the hammock when I had time, but I began to notice it was a weekly event. I stared at it more from my kitchen window than I was actually in it. I did not like what I had created. I realized that my hammock is more than a place to rest. It reminded me that in order to make it even possible to lay in it, I would have to create space in my life. Staring at my hammock from my kitchen window was not helping me create more time. It was just reminding me that everything in my life that I had invited in was happening really fast. Days were flying by. I traveled a bunch, but mostly to teach workshops. I hadn’t been back to visit my family & friends in Seattle in a couple years. I allowed my life to be dictated by things and deadlines. It was time to make a change.

How? I pondered, procrastinated, meditated, procrastinated some more. Finally, I set an intention of how I wanted to create an abundance of time every day moving forward. In order to do so, I knew I had to let a lot of things go and put into practice learning how to say ‘no’ more, so I could say ‘yes’ to myself and the things I wanted in my life that truly feed me. One day while washing dishes, staring out my window, pretending I was laying in my hammock, my mind was flooded with sweet childhood memories of growing up in Florida.

Summer days felt long and were steamy-hot. I played outside all day with my siblings and friends: building forts, swimming in the ocean, daily ‘missions’ in the orange groves; the world was truly my oyster. I would think about how there was so much time in a day, so many days in a week, so many weeks in a month, so many months in a season. Summer couldn’t finish fast enough for me to get back to school. At a time where I felt tortured by the abundance of time, I also realized I was really present then as a child to the moment I was living in– no wonder the days took forever to finish. Now, as an adult who succeeded in creating a busy lifestyle, I really wanted to get back to having longer days, more time for whatever I needed and wanted to do, and most important to me, have the time to do absolutely nothing. I wanted to lay in my hammock.

3_childhood fun circa 1986 — Childhood fun circa 1984

Here’s how I started…
I first began by organizing my time by doing simple things like consolidating my errands to a weekly event. I set a measurable goal of laying in my hammock 1 hour a day, i.e. ‘hammock-asana’. If I could get into the hammock that day, I knew that I had succeeded.

Next, let the purging begin…
Closets were purged of excess. I did this cool thing that I think I learned from a guest I saw on Oprah years ago, I think. Anyway, when I wore something in my closet, it was rehung up with the hanger in reverse. After 2 months, the clothes that were hanging in the original position were clearly the ones I didn’t wear, I tossed into a pile to let go. Now when I look in my closet, I see copious amounts of wall that used to be covered up by clothing and space in between what’s hanging up.
I also had a ridiculous amount of yoga wear– to the point where I could actually divide my closet into categories for the seasons & sub-categories depending on style of yoga. Ridiculous, I know. (Damn you lululemon! Why do you have to make pants that don’t slide off your butt when you bend over, or give you camel-toe?!). My dresser drawers now glide shut, my closet has enough, (though I can part with more. Stay tuned for closet purge part deaux). This motivated me to do more…

I went through every nook & cranny of my home, room by room, closet by closet, letting go of things that were taking up space. If I hadn’t touched it in 3 months, out it went. Every day, I would place the things I was purging into a pile in my basement. I rediscovered things like a karaoke machine that my sister said I just had to have for my college graduation. To her defense, we did have a rockin’ good time with it at the mercy of our captive audience family… for like 6 hours- no joke! Poor guys. 🙂 I learned that the more stuff I had, the more time was robbed tending to the maintenance of them. Not a way I want to spend my time.

We began a weekly local food co-op home delivery service, scaling quite a bit back on the regular farmer’s market & Whole Paycheck run that usually would end up being upwards of a 2 hr process, (drive to & from, plus cruising the aisles to hunt and gather). Now, every Thursday, I look forward to the beautiful organic, local, & seasonal bounty that arrives at my front door and the 2 extra hours per week I get back. Now I can take the time I gained back and invest it into cooking more- another passion of mine. Sweet.

4_some of my creations gifted from the garden & co-op delivery — Some of my creations gifted from the garden & co-op delivery

Taking the time to cook food is more meaningful. I notice things like the tastes and texture, how my mouth salivates when I chew. The smells. Its an amazing process and going slow, like real slow from start to finish, makes me get more present.

Though I personally only watched the tube for the local news, cooking shows, movies, even with the t.v. in the room turned off, it still felt like a tempting energetic magnet. After lobbying my soccer fiend husband to cancel cable, (go Barcelona!), we cut the Comcast cord. Now we’ve been cable-less for a good 7 months & it is awesome. We not only have extra funds to tuck away, we also aren’t wasting any time sitting in front of a mind-less box. We didn’t stop with the t.v…

The yard was next. We planted only fruits, herbs, & veggies that were Georgia natives & from the zone we lived in. That meant we still indulged in our love of playing in the dirt, but we weren’t wasting our time & resources growing things that were high maintenance or were what we hoped would grow– essentially taking away time. (I have accepted the fact I can’t grow avocados. Sniff, sniff).

I also took a long deep look at who I was surrounding myself with. This was a huge one and not an easy one. I let go of toxic relationships and situations that lacked the mutual support necessary in having a healthy relationship. I was putting in energy to create resolve in situations where resolve was a not a reciprocal goal. I made some changes and ‘cleaned house’. The result: more time to invest in those whom I want to share my life with as well as make myself a priority again.

As a result of letting go, I made it to my hammock- almost every day. (Yes, there were days it didn’t happen for sure). But, the effort I put forth into the practice of creating abundance is invaluable and keeps me present to what I want to create in my life.

So, that was last year in a nutshell. I’m not really done with creating more abundance as it will always be something that demands concerted effort. That said, I am more practiced at creating abundance and I am committed to carving out time for my intention this year… to be more vulnerable… Sharing through writing, making mistakes, (lessons in disguise), and allowing myself to be full-on supported by those I love and love me. Please share what your intention is this year in the comments below. Here’s to a happy, prosperous, and vulnerable new year! Salud!

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Slow Down!

A few months ago, I was at a yoga event where I ran into someone I hadn’t seen for quite some time. We had an extremely short exchange. I said, ‘hello, how’s it going’. They responded, “so busy. I’m really busy teaching. Just really busy”. In about 1 minute, they were able to sum up all their commitments, then hurry off to take their yoga class. Beside the fact that there was so much irony being at a yoga event where regardless of the yoga topic being presented, the common denominator is to pay attention. To pay attention means slow down. Paying attention means that details are considered. All sorts of subtleties are revealed. We move slower, actively listen, and most important pay attention to what is actually happening in the present moment without time traveling. Worth even more of a mention, the space in between events is acknowledged which means the quality of the experiences we are having increase.

I often stress the importance of creating space in life… This is especially important this time of year when we tend to over-book in attempt to close off the year without carrying the past over into the new year. Without a doubt, space will show up in life if we make room for it. Space allows us to expand, explore, get rooted, and stabilize. Space is the catalyst for wellbeing. Without space, the density of stagnation is what sets the foundation for the manifestation of disease and pain. Without space, it is impossible to be present for the ones we love, especially if we are not prioritizing ourselves.

Quality increases when we slow down.. Just like in yoga transitions, we have loads of opportunity to do this as well. Right now, vinyasa yoga is the hot trend. Most don’t teach or practice it the way it was meant to be taught- postures informed by breath; breath revealing energetic intelligence; the length of a breath cycle dictating the time spent transitioning between asanas. Overstimulating circumstances such as excessive heat, music, fast and complicated routines not only inspire distraction within the body of the class, but the energetic imbalances this sort of diffusion encourages reinforces instability. As a result, our yoga practice becomes the tool to reinforce the unstable qualities, as opposed to increase the qualities that create awareness.

No different than yoga transitions, in life we have the transitional moments… Quiet space, transition, places to be still, reflect, and indulge in the present moment we often neglect. I used to be just like many- over committed, always planning, living in the future, not feeling complete, all while also teaching yoga. Then one day, it really hit me how fast life goes. Its hard to really acknowledge that when you are deeply invested in your commitments. I began to notice that as soon as my week began it would be almost over. I could always clearly reflect on what had happened the day or year before. It would feel like it just happened. Deadlines would just come so fast. One of my teachers told me a good measurement of time is to watch how fast your children grow. That made it very real. After all, I can remember being 5 years old like it was yesterday… and I’m 38.

Under my ‘yoga job’, I have quite a few commitments (yoga teacher/trainer/mentor/ private instruction/ MYS Editor/Website Navigator-too many roles to list)- all of which I love and am deeply committed to. In order to do them all and do them all well, I’ve had to learn a few techniques that help me create more free time, but more importantly, help the quality of my present tense life experiences glow.

6 things I do to widen the gap between my commitments:

1. Create time buffers. When I have full days, which is often, I make sure to pad my schedule with plenty of time between. I didn’t always do this. This came about after the realization that not only did my day feel like a blur, but my week did too– Morning turned into bedtime; Monday night became Saturday morning. I didn’t like this. I realize life is short and if I spend my time booking myself full, without quality time in between, I was going to be 90 years old before I knew it.

2. I don’t over schedule myself. I have a set number of meetings per day/week (phone, lunch, in-person), that I will not surpass. Integrity is key and I hold myself accountable with my calendar.

3. Cut myself off. I make sure that I work within the time frame of the work hours I have on my daily calendar & call it a day when its time to end. Besides, the work will still be there the next day.

4. Self Care: I have a non-negotiable daily early morning yoga & meditation sadhana (practice). In the past, when I would skip and plan to carve out time later in the day, it just wouldn’t happen. So, its the first thing I do always.
This includes cooking. I always make my meals, with exception of extracurricular dinner dates (mostly weekends), or if I indulge in the luxury of a juice from the juice bar inside the yoga studio I teach at. I add this in to my ‘schedule’, because self care is imperative to quality. If I don’t take care of myself, I know that anything I’m committed to will be half-ass quality.

5. Less is more. Prioritize what you absolutely need to do each day and clear your schedule of the rest. So key during the holiday season. This is the time of year where according to Ayurveda, we should be hunkering down. Because of holidays and festivities, we fall victim to the fast pace of the season, ending up burning the candle at both ends. This leaves little energy for ourselves and the ones we love. So, do less and be more.

6. Meditate. Every. Single. Day! Here’s exactly what I do: brush my teeth, tongue scrape, wash my face, grab my big sweater coat, sit on the floor, and close my eyes. Its sets the tone of my day doing it first thing. I find if I wait to meditate, too many things have occurred and it is difficult to settle down.

As a result of how I manage my time, I have more time. I’ve become more efficient at my commitments and the space between continues to increase revealing more free time. I walk my dogs a few times a day. Read daily. Experiment in the kitchen outside of just my meal making. Oh and sometimes I do absolutely nothing and I love it.

Create space to make positive changes.

We have plenty of opportunities and remember that every component of your life, you choose. Its all a choice. Start small…

-Turn off the radio & don’t talk on the phone when you commute. See what you notice- every light, every road sign, other vehicles, every little moment it takes to get to the final destination. A college professor of mine once said that those who are continuously engaging, are afraid to be alone with themselves.

-Learn how to say no. Its an art for sure, but it will free up time for those of you who overcommit. Be okay with the fact that you can’t do everything or be everywhere. That’s energetically depleting and the goal is to see more space and be more whole, so say NO!

-Take 15 minute breaks before and after your daily appointments. Doesn’t sound like much, but if you don’t do this now, try it. Those breaks add up to hours.

-Consolidate your errand running. If you grocery shop multiple times a week, plan your week and choose a day to shop. (I know I just contradicted myself as this involves future planning. Sometimes you just have to!). Better yet, join a Food Co-op Delivery service. Order from the comfort of home, and have it delivered to your front door.

These are just some ideas. Just try one. Start small and reap the rewards of quality time and the experience of space between things. After all, life is short and it flies by. Just check out a little person in your life and remember when they were even younger. Make the most of every moment. Slow down.

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Interview with Saul David Raye

Bhakti yogi & spiritual activist, Saul David Raye, shares his love, light, and teachings.

Moi, (Isabelle): What is bhakti yoga to you, and what was your first experience with this tradition? What drew you into it to begin with?

Saul David Raye: Bhakti is the nature of the heart. It is the deep love that flows through all of existence. yoga is union, bhakti yoga is the path of union thru love. the ancients gave different paths to come home, love is the fastest. God is Love. My first experience of bhakti yoga was thru my first teacher who taught me the different paths of yoga. this was in my early 20’s. Then i read autobiography of a yogi and went to india, where I experienced first hand the deep devotion that is at the heart of the yoga tradition. I have tried many approaches and studied with may teachers, for me bhakti is the deepest and it connects us all together and with all of life.

I: Many who come from a bhakti tradition highlighting kirtan. You are immersed as both a teacher of hatha yoga & bhakti yoga. What role do you see bhakti yoga playing in the future?

SDR: Bhakti yoga and the practice of kirtan are spreading with great speed. When people have a taste of the sweetness of the heart they respond. I see the world transforming only thru love and for this to happen we have to open our hearts, both personally and collectively. There is no other way. Bhakti brings us together, we are one family. I see it happening already, we are coming together. Bhakti is the heart, it is not limited to only the yoga tradition. When we open our hearts, when we share our hearts the world heals. We are the world.

I: What is the role of a guru in the bhakti path? Is it necessary to have a one?

SDR: We definitely need a teacher, but i don’t think one teacher can teach us everything. I do not feel it has to be one person. True bhakti is to live with the heart, with love as the guru. To be guided by the heart. the scriptures say that we all connect to God in different ways or forms. The true guru takes all forms.

I: Besides participating in kirtan, what other work can the yoga community can do to raise awareness around the bigger picture of love and devotion?

SDR: There are many practices of yoga besides kirtan. When we live our yoga, we change ourselves, then our world changes. When we live with love and devotion, it addresses that question. There is no other way. Earth, peace… thru self peace.

I: Do you have a favorite chant? If so, please share?

SDR: They are all my favorite chants. the one in my heart right now is a grandmother chant i learned ….

the river is flowing, flowing and growing.

the river is flowing down to the sea.

oh mother carry me, your child i will always be.

oh mother carry me down to the sea…

aum shanti ….

Saul David Raye is an internationally acclaimed teacher, healer and spiritual activist known for his empowering and transformational approach to yoga, healing and spirituality. Saul’s teaching draws on the depth of the Yoga tradition, Bhakti, Tantra and all forms of universal light, love and wisdom. Through the grace of his teachers and guides he is able to bring alive the ancient wisdom teachings for modern seekers. The depth of Saul’s teaching allows students to connect deeply with their own authentic power, spirit and truth.

A pioneering and inspiring presence in Yoga’s evolution in the west, Saul’s authentic and heart-centered teaching has influenced thousands of students and teachers around the world. He holds certifications in Yoga, bodywork and energy healing and is an ordained minister and musician who infuses his classes with healing music and chants. He has been on the faculty of International and National conferences and festivals for years, and has presented alongside many luminaries in the Spiritual world. Saul shares this work through teacher trainings, workshops, classes, sacred journey’s to ancient power sites and sacred music.

I can’t take credit for Saul David Raye’s shows here in Atlanta, as it was made possible by Stan, ‘the man’, Holt, visionary entrepreneur behind Swaha Productions and who is hands down responsible for selflessly serving the southeastern yoga community by facilitating events that host kirtan gatherings, (such as Krishna Das this past winter). Thank you Stan! Not just for bringing Saul here, but for all your efforts in creating depth, uniting, and spreading the love! This is a collaborative effort between Swaha Productions, the Atlanta Yoga Scene, & Be Yoga, with tons of love and support from the SE Yoga Conference. It takes a village!

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Food Is Yoga Practice

Good food is yoga practice…

I think that its a safe assumption to make that food is a strong cord among us equally as we understand how energy is universal. It nourishes, comforts, connects us to our environment, is part of traditions. For me, it is important that the food I eat tastes good and is grown in an ethical and natural way. Not laced with pesticides, grown in a greenhouse. I use this as an opportunity to correlate ahimsa to more than just how we treat our bodies while we practice or living beings with heart beats. What about our communities and environments. Extending this to the communal bigger picture shows up everywhere, especially our food choices. I thoroughly enjoy and am grateful to practice mindfulness when I reach for the squash I will use for my meal, and acknowledge that someone planted and grew this, picked it, transported it from their land, and finally arrived on my table. Its an amazing process that happens and I am grateful for the opportunity to eat really great healthy food and support the local economy one bite at a time.

I love summer for the main reason of taking advantage of the delicious foods that are abundant and local. The farmer’s markets are packed with an rainbow array of locally grown produce. I try to go every Saturday to supplement my weekly produce plan: what is not grown at our home, we get from our CSA home delivery. Then, what is not in the CSA delivery, is supplemented by the farmer’s market that I shop at every Saturday after the weekly “Rad Runners” (yogi-runners), group. We have coffee on the “Square”, then hit up the resident farmer’s market. I look forward to this every week. Its my favorite way to begin a weekend, foster community, and support the local agri-community. I love the Marietta Farmer’s Market. I’m grateful it’s close to home which makes it even better. Check the Farmer’s Market locator to explore other markets too. Super Cool.

heirloom tomatoes from ‘the Square’

Here is a Moon Flower varietal I bought a couple weeks ago. Its huge, gorgeous, and a perineal- which is awesome as I’m all about low maintenance. Low maintenance keeps it simple and lends to creating more personal time. Buddha comes to mind as he would open-eye meditate outdoors, staring into fauna. I love the idea of mindful appreciation of nature and have been inspired to take a seat outdoors.
Moonflower
Farmer’s Markets are everywhere and popping up in smaller towns. I find the smaller towns have great markets because they tend to be near or in areas that have more land and have access to farms. The offering are streamlined representing the farms in the area. Just be aware to check if the goods grown are pesticide free and organic. I can’t tell you how many times, I’ve pulled over to farm stands on road trips, seduced by the eye-candy fruits and veggies grown in that locale, only to be disappointed to learn that food was not organic or local. (I’ve been at farm stands where the produce sold, had stickers on it labeling from other countries. This is another topic in itself because factors included could be, but not limited to economical, import/exportations, low crop yields… topics for another 100 blog post topics…) I digress…

The lovely bounties have been the source of inspiration in my kitchen from smoothies, green juices, and salads to name a few. Here are some of the recipes to share. All the measurements are guestimations. Feel free to try them out and share what you think, tweak them to suit, or if you have your own ideas… Post your comments and let me know. I’m curious… Good food is yoga practice.

Super Green Salad

You will love this salad! Its a raw, delicious vitamin on a plate. This salad was inspired by the Emerald City Salad I used to eat every day. I have tweaked it below and continue to do so. This can be a main dish or a side. Its even better the next day when all of the flavors meld more. I also tweak the ingredients, depending on what I have on hand. Also a good way to mix it up and make this more versatile, which I love creative ways to get greens in my day. Prepare all the veggies & wild rice, then toss in a large salad bowl. Pour the dressing, toss again. Done. Serves 4-6

Lacinato Kale, 1 bunch, chopped

Red Chard, 1 bunch, chopped

Red & Yellow Bell Pepper, ½ – 1 each, sliced

1 Carrot, shaved (use a veggie slicer)

1 Fennel bulb, sliced

½ Red Onion, thinly sliced

1 cup of cooked Wild Rice

Dressing:

2 garlic cloves, minced

½ cup of Olive Oil

⅓ cup of fresh-squeezed Lemon juice (adjust the lemon & tamari to taste)

⅓ cup of GF Tamari

Green Cocunut Smoothie

I love having a green smoothie in the mornings. I love the texture from the coconut, it satiates, the taste and smell of the freshness from the orange and strawberries wake up my mouth. I don’t really measure, so here are the guestimations. I do change up the fruit I use. I always use kale or some leafy greens as a back up when I’m out. I’ve experimented with lettuce. Its good, but kale is way better in my opinion. Tweak, drink, enjoy!

4 oz aloe water

med orange peeled (try to keep the pith. optional & lemon is a good swap)

1/2 ripe banana (buy a bunch, chop, freeze for on hand recipe use)

5 strawberries (or whatever berries you have. Blackberries are so good).

1/3 cup of dry unsweetened coconut flakes

Big handful of lacinato kale

Add a good amount of ice to your liking.

Add the ingredients in the order listed, [to not burn out your blender], to your blender. I don’t add sweetener, but if you do, this would be the moment. This will take all of 10 mindful min to prep and make. Spend 20 enjoying the green smoothie.

Herbs & supplements are optional additions that I love to enhance my smoothies with. You may not need them; consult with your local naturopath or health food store expert for the proper amounts if needed:

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Selfie Promo Yoga; Its The New [Yoga] Black. (Not Really!)

The following reposted article by Brian DeGregory is from a Facebook post that my friend and fellow yoga teacher collegue, Jane Green Battisson posted.
Jane, thank you for braving the critical Facebook world with this bold post as when posts like this show up, many recede and or get defensive, [because its the truth].

This is a very good read about how yoga is being misinterpreted today– through social media and marketing.
I’m sure it will trigger the ones who do are marketing themselves in this way as we’ve all seen many defensive responses from yoga teachers who justify why they self-promote through displaying themselves doing challenging postures.
Yes, everyone is in a different place in their practice, BUT, there’s no denying this is happening– the dismantling of tradition with few who are resourcing back to the original teachings.

In the past 10 yrs, the commercialization of yoga has gotten out of control and become the new norm for how yoga is shared– from being purely physical and accented with elements of philosophy.

With the explosion of teacher training programs, new teachers leave with minimal guidance and great influence from their teachers/yoga community of how they shall navigate.

The typical formula: graduate > teach as much as one can and wherever > market on social media- most typical displaying an intense asana with a spiritual quote.

Now, I’m not ripping on anyone, just articulating observation- after all it’s put out there. The goal was attention, right?…

Now, I can’t blame those who do this too much as they learned it from someone- their teachers, online, through magazines. All of this gives the impression that this is what yoga is and how it is being shared is the norm.

I began teaching yoga in the late 1990’s. Back then, the resources that exist today for self-promotion and marketing were non-existent. I also was a karma yogi (work-trade), and part of my responsibilities were distributing information for studio events at local cafes- back when it was common to have an event community board. Yes, it was a completely different time, but… what limited marketing resources encouraged teachers and studios to do was to be authentic and showcase their teaching skills and current level of experience– and it was never based off their physical ability.

It’s our job as veteran teachers to be an example. How? Start by practicing yoga and meditation. What I mean by this is, buck up to the discipline of making time for it; for yourself. Practicing in a studio is not the same thing. Many yoga teachers are in the habit of ‘doing their yoga practice’ in a studio. Often times they are taking from inexperienced teachers who themselves do not have the self-discipline of sva-sadhana (self/personal practice) and lead classes heavy on physical postures (asana) and seldom with some theme that is announced at the beginning and quickly forgotten about once the posturing begins. I can always tell when teachers don’t practice. They tend to be the ones who teach a ton of ‘yoga’ classes, spend time in their car racing from studio to studio. Many do so to make a living. I get this, but lets get real… The yoga industry is worth a billion dollars. There’s plenty of work to do and room to earn a decent living without exploiting one’s self or the ancient philosophical traditions that have survived over 5,000 years.

Yoga doesn’t happen in a studio; it begins with the individual & is expressed in our actions. And if we’re practicing, the effects of positive expansiveness will gleam in all aspects of our lives. Way more fulfilling for our hearts than a selfie promo advertising our physical skills. That’s the outside anyways. The path is within.

Do the work of creating sva-sadhana and supplement practice with studio classes. Yes- I said that out loud. Sorry, studio owners. Its true. Do this for yourself and for those you influence so that everything that we love and respect about the yoga traditions will carry forward. Keep the torch lit!

Here’s the article by Brian DeGregory. I hope this sparks critical thinking, reflection, and more positive conversation: Please… Stop The Yoga, by Brian DeGregory

I’d love to hear your thoughts on this! Leave your comments on my blog and I’m sure that Mr. DeGregory would love to hear your thoughts as well. If you read this and decide to comment on my feed or the author’s, please do so respectfully. This is one of many conversations that we can all have in a positive way.

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Green With LOVE

The heart is the home base of everything. It is a source for the love- giving and receiving. Its energetic counterpart is the fourth chakra, the heart chakra (Anahata), all located at chest center partner to the heart and lungs. If there is a block or imbalance with the heart chakra, physical issues with the heart and lungs occur: hypertension, respiratory ailments, or upper back and shoulder pain, emotional insensitivity, depression, sadness, resentment, or dependency on outside stimuli may be a temptation to cope (drugs, alcohol, food, etc). When in balance, openly giving, receiving, and feeling love flourish. Compassion grows. Holding space for others can occur, without taking on their experience. Letting go of living in the past is released: sadness, resentment. We can live in the present- forgive, move forward from a place of emotional empowerment.

The Heart Chakra is the link between the first three chakras: 1st- Root (safety, security); 2nd- Sacral (creativity, sexuality); 3rd- Solar Plexus (personal power, identity); and the three higher chakras: 5th- Throat (expression); 6th- Third Eye (intuition); and the 7th- Crown, (relationship to spirit).

Heart health is vital for our physical well being. Without proper spiritual, emotional, mental, and physical health, everything becomes imbalances. Nutrition in specific plays a vital role. Chakras 1-3 are fueled by protein, fats, and carbohydrates. The heart thrives on macronutrients, especially those found in green vegetables. The vibrational energy from greens nourishes our growth, expansiveness, and ability to open in all directions. Parsley in particular, has the very high concentration of chlorophyl- a potent disease fighter. I eat it to reap the benefits of blood purification, blood vessel health, and antioxidant. It is an ingredient I incorporate into everything from smoothies, salads, soups, sauces, and of course, as a garnish that I love to eat. Something to consider next time you prepare a plate is that foods that share colors with the chakras, carry energy that activates or balances them. When I learned this, I looked at my meals in a whole new light.

Here are some ideas for green vegetables good for the heart. I’ve also included green fruits and herbs as they deliver heart goodness as well. Choose non-gmo and organic for your heart and for mother earth:
avocados, green apples, grapes, pears, kiwi, arugula, bok choy, broccoli, brussel sprouts, cabbage, cauliflower, celery, chard, collards, dandelion greens, green onions, kale, leeks, lettuce, mustard greens, peas, peppers, snap peas, spinach, sprouts, watercress, and zucchini.

Below is a recipe that I make as my homage to mine and your heart. A little over two years ago, my dad had a massive heart attack, caused by stress and lifestyle choices. His heart was severely damaged. We were told that it would be a tough road ahead and survival after the incident was not in his favor. It has been everything but easy for my family and in specific, my dad. From the time it has happened, he has made huge choices that get credit for surviving. I dedicate this to my Pops and from my heart to yours. The recipe is vegan, dairy, and gluten-free, but the ingredients can easily be customized to include parmesean cheese and whole wheat pasta instead of nutritional yeast and rice pasta or soba noodles. I hope you enjoy this. Salud!

GREEN WITH LOVE KALE PARSLEY PESTO & PASTA

Pesto:
Kale, 1 bunch (curly, lacinato, yogi’s choice), destemmed & prepped into smaller pieces.
Flat Leaf Parsley leaves, 1 bunch
Raw Walnuts, 1 cup
Garlic Cloves- 4
Nutritional Yeast, 1 cup
2 Lemons, juiced
Olive Oil, 1- 1.5 cups
Salt, 1/2 tsp
Pepper, 1 tsp
Red Pepper flakes, good pinch (optional)

Pasta:
Rice noodle pasta, or Soba Noodles
Sun Dried Tomatoes in Olive Oil, drained & chopped
Broccoli crowns + stems, 2 Cups, chopped
Lg Carrots, 2 (peeled)
Olives (yogis choice), rough chopped
Pasta water or chicken broth, 1/4 Cup

Equipment:
Blendtec, Vitamix, Food processor, or strong blender*
Large pot
Pasta strainer
Small size prep bowl (for carrots)
Tongs

INSTRUCTIONS:

Pesto:
1) In a blender, add in this order: kale, parsley, walnuts, garlic, nutritional yeast, lemon juice about a 1/2 cup of the olive oil, salt, pepper, and optional red pepper flakes. Pulse this together a few times to break down all the roughage.

2) Use a spatula to scrape down the sides of blender jar [while the blender is off].

3) Add in the remainder of the olive oil. I use the ‘Sauces’ setting on my Blendtec. Allow Blendtec to run its course. For regular blenders, refer to the manufacturer’s instructions to find the equivalent.

4) Pour into mason jar. Enjoy right away or store in the fridge. It will keep for some time. Each time you use some from the jar, pour olive oil on top to prevent the pesto from turning brown from exposure to air. You will need about 1 cup of pesto for the pasta recipe.

Pasta:
1) Prepare pasta according to package instructions.

2) While pasta is cooking, shave carrots with a vegetable peeler into a prep bowl and set aside.

3) Drain and rinse pasta. Reserve some of the water used to cook pasta.

4) In the pot used to prepare pasta, add in a olive oil or coconut oil. Add in broccoli and lightly heat through for a few minutes. Cook longer if you prefer it not so raw.
Remove the broccoli from the heat to your bowl of carrots you have set aside.
Remove the pot off the hot burner you just cooked on.

5) Add the pasta, carrots, broccoli, sun-dried tomatoes, and olives to the pasta. Add the reserved pasta water or broth to the pasta to help pull apart the pesto. Toss gently with a tongs until the pesto has become saucy and the veggies are dispersed evenly. Serve and eat right away!

Tip: I almost always add in extra greens to this dish. I usually take about a cup of chopped greens: arugula (fav!) or spinach and fold that into my personal plate of of pasta.

I measure my pasta portion according to an ayurvedic eating tip I learned from my friend, Melina Meza. Take your hands to prayer (anjali mudra or palm to palm), then open your hands and make a bowl shape. This is the portion I use as a guideline. I don’t include the additional greens I added, only because they are so small in terms of volume, but so nutritionally potent.

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Good Karma Holiday Gift Guide

Tis the season and some of you may still be holiday shopping for the yogi in your life. If you are at a loss for ideas, I’ve created a list of good karma suggestions that will leave you with more time for yourself, for your loved ones, and having given meaningful gifts.

Everything on this list is something that I use and love, and some I have relations with through my ambassadorships for which we share the same values- chosen for their commitment to sustainable business practices, charitable involvement, and quality. All products may be purchased online, leaving you with more time, stress-free, and happier knowing that you supported fabulous companies and organizations.

As the holidays approach, and the daylight lessons, the inevitable vibe of stress is common among everyone as holiday preparations are in full-effect. We make longs lists of things to do, see, and take care of, but the one thing that often times never makes it on the to-do list, is ourselves. What good are we to others if we don’t take care of ourselves? To be vibrant, self-care is a must. ParaYoga Teacher, Mary Bruce guides you through a 40 minute Yoga Nidra practice- a deeply relaxing practice set to reboot and rejuvenate, and equating to 3-4 hours of restful sleep. The class has 3 different rental options ranging from $1.99- $9.99, for 1 day to 1 month rentals. Shop: Mary Bruce Yoga Nidra

I am so honored to study under the tutelage of my teacher, Yoga Rupa Rod Stryker. In my trainings, I leave with a deeper sense of self and tools that empower curiosity and positive personal growth. I speak highly of these trainings and recommend them to curious yogis now ready to further explore the traditions of yoga, tantra, samkhya, and other philosophies. Yoga Rupa’s teachings are available online. This is the gift that will keep on giving. Shop: ParaYoga

Myofascial releasing awareness is increasing as we become more aware of the importance of overall well-being. When we work out, we strengthen our bodies, but we don’t always spend the proper time countering the effects of our workout, leading to smaller ranges of motion and dreaded tight muscles. Within our bodies, we have sheathing or wrapping that embraces a number of things like organs and muscles. The connective sheathing is directly linked to our ligaments and joints. When connective tissue has limited range, it may not matter how much we warm up, because proper preparation and release lies in addressing this system.

Using tools and props can help teach muscles to release, connective tissue to smooth in turn not only creating space in the saran-wrap-like matter, but also in our joint capsules. RadRoller has the state of the art mobility tools for all your myofascial and connective system needs. I suggest the RadRoller All In One Kit, offering tools for massage, point release, and muscle flushing. You can’t go wrong with this. Plus, this one you can share!
Shop: RADRoller

Gina Stryker is the reason why I’m
well-nourished when I am training in Aspen, Colorado with my teacher (her husband), Yoga Rupa Rod Stryker. With a passion for her italian heritage, it was destiny that Gina would be a chef. She refined her culinary skills in Italy, eventually she began to cater Yoga Rupa’s trainings. Gina Cucina caters a variety of cuisines: soups, salads, hearty and healthy main dishes, and desserts custom-made for all dietary needs. Gina proudly sources all food from local sources and everything is organic and non-gmo. Her soups are fresh, delicious, and are infused with the secret ingredient = L-O-V-E.

The bad news is… she caters in the Aspen Valley. The good news… you can order her soups online through the Soup Of The Month club!

Soup club subscriptions vary from 3, 6, or 12 month options for two 16 oz or 32 oz organic and gluten free soups per month. Packages ship the first week of the month. Shop: Gina Cucina

Speaking of zuppa!… My friend, Jackie Dominas, is here to help you hit the reset button for your health. As a nutritionist and health coach, and her work as a yoga teacher, Jackie understands first hand how optimal nutrition is the key to vibrant health.
For the month of December, Jackie kicked off a month-long free soup challenge to help keep some of the busy month’s focus on ourselves. The idea is to eat simple and light, replacing your dinner with a soup accompanied by a salad. She sends out encouraging tips, soup recipes, and also actively engages with participants on her FaceBook page. Jackie offers nutritional and health coaching programs. If the yogi in your life has been sharing they need a body reboot, the Happy Body Program is a one-stop shop, and get a head start your wellness goals next year! Shop: Jackie Dominas Embrace Well-Being

There are 3 stand outs for me with plastic [water] bottles…

Plastic bottle waste is one of the biggest global pollution offenders, not only utilizing petroleum and other toxic chemicals, but plastic water bottle pollution can be found in every part of the planet from land to waterways. Most bottles are not BPA free and when the bottles are exposed to heat or light, they break down and are ingested every time you wet your whistle. Yum…
We also know that reusing water bottles helps immensely with reducing plastic bottle litter, removing plastic bottles from the contamination cycle. Some waste disposal and recycling centers may not have the capacity or capability to recycle plastic bottles and hence end up in a landfill.
I’ve had many different types of reusable water bottles. I was diligent about washing out my bottles according to the manufacturer’s directions being mindful of the top rack in the dishwasher to not using soap to wash out the inside due to the materials. Though different kinds, they all have one thing in common… the inevitable funk. I know you know what I’m talking about.

Well problem is now solved! Meet the ALEX bottle. ALEX = Always Live Extraordinarily, founded by dynamic duo, Chris Hotel and Gretchen Bleiler. Chris is the designer behind the clever concept including their CLEAN SEAM TECHNOLOGY™- allowing the bottle to unscrew at the middle for easy cleaning, as well as at the top. A solution to waste and hygiene- genius. Olympian and X-Games champ, Gretchen is Chris’s wife and wing-woman. She travels the globe advocating climate awareness through speaking engagements and events as Protect Our Winters, (POW), Riders Alliance ambassador and annual representation at the White House.Features: CLEAN SEAM TECHNOLOGY™, (easy to clean & share with a friend); BPA free; removable silicone band to protect against dents, and the ability to transport a full bottle of Avery IPA. Just sayin’.
Shop: ALEX bottle for good karma!

Shawni is a yogi, DJ, and a very talented singer-song writer. I’ve spent many hours along-side Argentinian and Los Angeles resident, Shawni, as a peer/student studying ParaYoga and I never knew she had yet another talent. Why am I not shocked? This beautiful labor of love features Shawni’s sultry smooth vocals laid on beautiful ambient sound currents that peacefully transport the yoga posing practitioner to the music lover alike.

Shawni is donating all the album proceeds to support Kids coming out of foster homes- supporting a cause that her friend is directly involved with in L.A. and whom many of the kids Shawni has had the honor in meeting. Shawni’s goal is to sell 11 albums per day, benefiting ‘Fostering A Change’.
How to purchase your album:
1) If would prefer to purchase an actual c.d. ($15-$20 shipping included), directly message Shawni via Paypal at shawni.music@gmail.com.
Please include your name, shipping address, and email subject: ‘Foster Kids’.
2) If you would prefer to download the album, follow the link here to purchase and download, but please note that a percentage of proceeds from downloaded purchases go to Band Camp and less to ‘Fostering A Change’.

I love Asha Patel Designs! I’ve been an APD ambassador for many years now and have also become great friends with the creator and designer herself, Asha Patel.
She mindfully designs every piece, infusing each one with specific intention and good energy.
Asha Patel Designs is also in partnership with a number of charity organizations, including She’s The First, the media campaign committed to promoting girl’s education for those who would not have access to it otherwise. 50% of proceeds from this bracelet go to She’s The First. Shop: Asha Patel Designs

KiraGrace is one of the few yoga clothing companies made in the United States and this is one of the reasons I am proud to be an KiraGrace Warrior Ambassador. Owner, Entrepreneur, and long-time yoga practitioner, Kira Karmazin had the vision to create a luxury line of yoga clothing with specific considerations around body types, styles, and also made women feel absolutely beautiful.
KiraGrace supports a number of non-profit organizations, including Seane Corne’s, Off The Mat, Into The World- an organization dedicated to the awareness and training of leadership and spiritual activism. A portion of the proceeds from the Warrior T-Back Tank, (retails $78), supports Off The Mat, Into The World. Shop: KiraGrace

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GONG baby GONG!

Every new year, goals, weight-loss, and becoming healthier are the buzz conversations that circulate. We are motivated by the beginning of a new year as it is symbolic of a clean slate. We get a chance to start a-new, rekindle old goals, and set new ones. For most, this motivation dies off by month two for many reasons. The most common is we allow our lives to become busy, jaded by the excuses of our commitments when in reality we have full control over everything in our life. Its called the power of choice. We all have the ability to determine what we want to do and when- even when we think we aren’t able to. We create made up limitations that create real-life obstacles that block what could possibly flourish.

Setting goals need to be realistic. Setting goals that are huge are great!! Goals are supposed to be big and challenge us to step up and take ourselves to the next level. When they are big or outside of what we are comfortable with, it can be really exciting. But… the problem is that too often, the goals fall flat. They are way too big! Beyond that, we have habits that hinder and goals aren’t set up so that they are in support of the final result. In other words, there is no process and we get locked into being really comfortable. If you want to run a marathon, you must plan better than buying kick-ass running shoes, marking a date on a calendar, and training in when its convenient. Good luck with that!

With all goals, everything must be in alignment. Having proper alignment involves digging deeper into what you are working towards. If I want to run a marathon, aside from training, I’m going to not just need to create a training schedule, but I will need smaller marker goals to chip away at- 5k, 10k, and so on. In addition to this, I will have to look at my nutrition. If I’m eating garbage all day, my performance will illustrate this. Having support is also key. We can’t go at it alone. Enroll others who have your back. Share your desires so you can be held accountable. Trust me, when you put it something out there that you want to happen, people will remember… especially if your goal was big enough.

The second point I’ll make is that most goals are set from a limited mind-set tinged with deprivation and or negativity. Food and weight-loss are big goals for many and often focus on what can’t be had versus what can. It creates a sense of loss and can leave a feeling of punishment or exclusion that sets up failure.

Last, envision what you want. Live everyday from the perspective that you have met your goal. A positive plan plus proper alignment is the meaning of manifestation. Without this, its just an illusion in disguise of a goal. This crowds out distractions and helps promote positive behavior, achieving a goal, and often times a bonus of integrating a new habit. Win!

(How adorable are my niece & nephew?!!)

One of my best friends introduced me to the GONG concept, created by the magnificent Drs. Pedram Shojai of the Health Bridge Show. The GONG is a 100 day commitment that helps change habits. Changing habits is the catalyst to shifting behavior to help goals take shape. It doesn’t cost anything, no magic pills, nothing like that.

The way it works… You commit to a list of [positive] things that are in alignment with you- your nature, interests, life, body, mind, and spirit. The list can be anything- sleep, nutrition, self-care routine, reading, cooking, exercising, meditation, massage, drinking water. Sounds simple, right? Here’s the challenge… If you miss any of commitments, you start the GONG over! The reason is because this interferes with the commitment you’ve made to yourself. Too often we aren’t a priority. We pack in full days of work and obligations, but most times, the things we overwhelm ourselves really have nothing to do with taking care of ourselves. This changes that.

I have to say that I am really good with my own self-care routine. I’ve learned over the years through trial and error what works and what doesn’t. Now, my daily life has space for personal time, self care, and a healthy balance of work. That said, there is always room for growth. This year, I am raising the ceiling on my self-care and I’ll share with you my own GONG. Some things on the list are not anything crazy, but are worth it to list as way to help me stay on track and crowd out any detractions. I’m on day 21 with 79 to go. So far, so good!

I hope this inspires you to create realistic goals that through the process, crowd out habits that hold you back. Please leave your comments in below. I’d love to hear from you.

My GONG:

1) Drink 2L Water

2) Stimulants- Coffee and Vino- Weekends only. I find that when I do drink a glass of vino during the week, I am completely thrown off and coffee dehydrates me and I forget to drink water.

3) Meditate first thing. I have a daily practice, but so often I would get caught up doing other things- dog walk, email check in, laundry. Now its first thing as my head is clear pallette.

4) Creative daily exercise [outside of daily yoga asana practice]. Walking, hiking, body weight exercises, and even doing old skool Jane Fonda calisthenics.

5) Read an inspirational blog or article everyday

6) 10 minutes of sunshine daily. When its not, I pretend it is and go out anyway.

7) Read 1 book a month

8) Floss daily

9) Body oiling- morning and night. Before, I only did this at night or after a shower.

10) Monthly massage, colonics, facials, nail and [as needed] hair appointments. I schedule all of these in advance so I stay on track… including the colonics!

11) In bed by 10pm, except Friday nights. I stay up as late as 12am sometimes. I know, I know… I’m cRaZy!!

12) No processed food: I mostly make everything from scratch, with the exception of my rice chips. I think I’ll live without them.

13) Probiotics everyday: raw sauerkraut. Super easy to make and way better than a supplement!

14) Be 10 minutes early to appointments

15) End yoga classes on time. I’ve fallen into a trap of going 5 minutes over. My excuse is that students come in late, so I end up starting late. Times are a-changing!

16) An apple a day

Update: even though it’s hard- I am sticking with my GONG, and if I fall down- I pick myself right back up!

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Bryan Kest Power Yoga

For those of you who don’t know Bryan, he has been a key figure in the global yoga community for over 30 years, beginning at age 14. His first teacher was David Williams, a pioneer in bringing Ashtanga Yoga to the west. Bryan continued his studies in India under Ashtanga’s founder, Pattabhi Jois. Bryan has integrated his experience of traditional yoga and delivers it seamlessly on stilling the mind and understanding our relationship with the inner teacher (sat guru) inside. Read about Bryan Kest’s yoga journey here.

I first met Bryan some years ago at a workshop. I was always interested in studying with him, but the opportunity never presented itself. I knew of so many who spoke highly of him for his direct approach to sharing yoga. (There are many well known instructors whom I study with now, such as Seane Corn, who were also students of his early on- references go a long way with me!). I was most impressed with BK by his clear way of expressing his points. He doesn’t heavily layer ethereal metaphors to express a point. He also uses himself as an example in his lessons, demonstrating vulnerability. Though he can seem intense with his raw, direct personality, BK is fun, gentle, and most important, has a big heart. His compassion clearly is conveyed through passionate reverence of his message. This sincerity is what drew me to continue my studies and complete the Bryan Kest Power Yoga Teacher Training. Since then, I’ve experience personal transformation and growth transcending the yoga mat. I’ve gained clarity in relationships, my teaching, practice, and rooted into deeper sense of self.

One more thing… Power Yoga… its a yoga label liberally tossed around these days. Often times it is associated with heated and intensely physically challenging classes. BK’s Power Yoga, was not only pioneer in this ‘style’, but it isn’t what I just described. Well, it is but its not… Its the balance of physical and mental practice, which enables personal exploration and growth. The physical practice can be as challenging as one makes it, that said, if that is the goal, check that off the list. The mental aspect is challenging as BK is a master in the integration of life experiences, often times calling out current affairs and issues that we all deal with today. This, mixed with the physical, is why its called ‘power’, not because its super hot or that the practice is dependent on asana to journey deeper.

Stay tuned for the next Bryan Kest Weekend in 2015! You won’t want to miss him!

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