Yoga

NOTHING IS MISSING

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31 Jan

“Contentment is falling in love with your life” – Swami Rama

Would you rather be free in contement or imprisoned in lack?

There are things that I really want in my life.

Over the past few months I found myself really obsessing over not having those things. To be fully transparent I want a life partner, and a family. I was so focused on what I didn’t have and thinking about what I needed to do to attain them, that I realized I wasn’t happy with my present, not because there wasn’t joy there, but I couldn’t see it because I was so focused on my future joy. 

That’s been a pattern for me. I set my eye on something I want, and then I hyper focus until I get it. Don’t get me wrong, I’m super happy once I achieve my goal, but what if I could’ve been happy throughout the entire process? 

I feel like there’s this idea that if you are content, then you aren’t growing. Kind of like contentment with your present  is equivalent to lack of motivation for your future. 

But is that true? Contentment and complacency are not the same thing.

Can you be happy with where you are in life today and still have goals for where you want to be tomorrow or the next day? 

Yes. You can.

Santosha- is a Niyama or observance that means Contentment. 

Keep reading for some guided journal prompts in the practice of Santosha.

ARE YOU HAPPY WITH WHERE YOU ARE IN LIFE?

If you aren’t happy do you feel like fear of missing out or the grass being greener on the other side are affecting how you feel about your current situation?

HAVE YOU EVER CONSIDERED THAT YOU CAN BE HAPPY WITH WHERE YOU ARE NOW AND HAPPY WHEN YOU ATTAIN THE THINGS YOU THINK YOU NEED TO MAKE YOU HAPPY?

Try identifying non-external sources of happiness. These are things that you can actually control. Take control of your happiness by directing it in inwards vs. outwards.

WHEN YOU SET YOUR WEEKLY OR MONTHLY OR EVEN YEARLY INTENTIONS, DO THEY ALLOW FOR SPACE TO BE COMFORTABLE IN YOUR PRESENT?

 Or is everything focused on the future? 

If you are always thinking about the next move or the next step, how do you have time to enjoy the now? 

Can you reframe your thinking so that you can prepare for the future and enjoy the present simultaneously?

Being content doesn’t negate aspirations, it creates space to enjoy, understand, and appreciate where you are. It provides the understanding that you don’t NEED any external sources to make you happy because happiness is an inside job. It eliminates the stress of FOMO and reinforces the ease of being present in the moment.  

State this affirmation: NOTHING IS MISSING. I have everything I need. My life is complete, I am complete.

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22 Dec
Yoga

THE GIFT OF SELF STUDY

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It’s the season for giving!! There’s just something about the excitement that people get opening beautifully wrapped boxes filled with gifts! 

I just wish I got that excited when it came to unwrapping myself. As people we are composed of “boxes” constructed by our life experiences. We have all these boxes that form our beliefs and our views and then we wrap those boxes with pretty paper and that’s the presentation that everyone sees. 

The question I recently asked myself is “Is the present better wrapped or open? “ The presentation is beautiful, but what we all really want is on the inside. 

So who are you without the wrapping paper? At the core, unboxed… Who is your divine self? These are questions I’ve been asking myself as I explore the Niyama called Svadhaya or Self Study. 

Keep reading for some journal prompts on the journey to knowing yourself.

EVALUATE YOUR TRUTH VERSUS REALITY

Are they the same or are they different?

There is a popular saying that The world is yours. Why is the world ours? Because what we see, how we feel, how we interpret experiences are based off our inner workings.  If you don’t believe me, find someone from your tribe, read about an event that took place and then compare and contrast how you all see that event. 

In order to understand why we see the world the way we do… we have to stop looking out and start looking in. We perceive the world not as it is, but as we are. 

IDENTIFY THE THINGS THAT BOTHER YOU

Ask yourself why it made you feel the way you do, and when you come up with an answer ask yourself why again? 

In moments of disharmony press rewind. Play it back in your mind. Why did it bother you. Can you connect it to one of your boxes? Can you unwrap it, get to the bottom of it. The truth of it all.

I think when we answer questions like this, the initial response is surface. When I ask myself why, I try to ask ATLEAST twice. I want to know the real answer! The real reason, hidden beneath the layers of why.

OBSERVE THE WAY YOU COMMUNICATE WITH OTHERS

Do you find that certain things are commonly lost in interpretation? 

For me I used to see this mostly in my relationship. My ex would say one thing, and I took it to mean something else and vice versa. My feelings were projected on the conversation and based off of how the words in the conversation made me feel, that’s how I interpreted what was being said . I’m not saying I was right or wrong, but I think that my decoding of the information that was delivered is very telling about what I had/have going on inside of me.

Take notes on how you decipher communication from others. When you run into a situation where there may be miscommunication write down what was said, what the person actually meant by it, and how you took it. Then once again ask yourself why you took it that way.

DESCRIBE YOUR EGO

We all have one. Our ego’s say a lot about who we are. There’s no judgement in it. Just write down the words that come to mind.

Then write down interactions where your ego likes to come out and play. 

What’s the connection between the circumstance and the appearance of your ego? 

WRITE DOWN WHAT YOUR THINK YOUR BOXES ARE

If you’re having trouble labeling the boxes try writing down how you feel about love, anger, sadness, beliefs, pet peeves, etc.

For example: for me, right now I feel disheartened about love, the emotion of anger bothers me, sadness is a very familiar feeling, I believe people should treat others with kindness, and I don’t like when people wear shoes in my house. 

Look at what you wrote. How does this reflect who you are at your core and do you think it accurately depicts your true self? These views, these feelings form who u are, what you see, what and how you react to life occurrences. 

Do you like what you see? If not, the way to reshape and remold starts with breaking down and then throwing out certain boxes.

WRITE DOWN 5-10 THINGS THIS PRACTICE HAS HELPED YOU LEARN ABOUT YOURSELF

Baddha Virabhadrasana ”Humble Warrior Pose” – amongst other things, this asana cultivates a sense of introspection.

These are the five that I came up with:

-I have a resilient heart & I love hard

-I let my emotions dictate my actions 

-I am sweet natured to the core. It’s one of my traits that I honor and appreciate the most.

-I am triggered when I think someone is going to leave me because of things that have happened in my past 

-I am projecting when I get agitated at people who under communicate because I often under communicate.

-I often stifle my own voice in order to make it easier for others

When I look at what I wrote, I’m not ecstatic about some of these statements, but I know that they are true AND I now know what areas I might want to work on and how to work on them.

In this season of gifts, take some time to unwrap yourself. Remind yourself of the gift you are!

10 Nov
Yoga

THE POWER OF SURRENDER

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This is not what I imagined my life would be like.

 Have you ever said this to yourself? I have. Several times. 

10 years ago, if you would’ve asked me what I saw for my life I would’ve imagined that at 35 I would be a well established dentist, happily married with three kids. Well I’m not married and I don’t have kids, but I am a well established Navy dentist in a healthy relationship and also a yoga teacher and personal trainer. I am happy and blessed even though the path I took to get the things I wanted was not what I envisioned. While I may not have everything I thought I would have at this moment in time, whose to say I won’t receive it in the future?

There have been times where I’ve asked God to do something for me, but then I questioned the methods & time that he took to do it. My impatience with His process revealed my lack of faith and trust that He would get it done. I’ve done this often, and in reflection, I had to tell myself that what I was asking for couldn’t be achieved alone and as a result, I realized I needed to have several seats. I needed to buckle up and just enjoy the ride.

I think we fight the flow of our life because maybe it’s uncomfortable or maybe it doesn’t fit our expectations, or because we don’t like the feeling of not being in control, but maybe there’s a better way. Instead of working against what’s going on in our lives, maybe we work with it. Trying to walk in the same direction instead of the opposite direction so we don’t miss the opportunities that may be awaiting us. 

Ishvara Pranidhana – “The jewel of surrender” is a Niyama that focuses on surrendering in certain aspects of your life acknowledging that there is a higher power in control.

Keep reading for some journal prompts to work through this Niyama.

Shavasana or Corpse Pose is a pose of relaxation and stillness. It is an asana in which you surrender yourself to the present moment.

THINK ABOUT A TIME YOU HAVE SURRENDERED IN THE PAST.

What was the outcome and how did you feel before , during and after letting go?

WHAT BATTLE ARE YOU FIGHTING NOW?

Why are you fighting this battle? Is it benefiting you? Is it adding or taking away from your wellness?

WRITE DOWN THE PROS AND CONS OF LETTING GO.

Compare your lists. Will it hurt you to surrender to a higher power?

HOW MUCH ENERGY IS IT TAKING YOU TO RESIST?

It takes a lot of energy and focus to try to gain control over a situation you aren’t meant to have control over. Imagine if you stopped resisting, what could you do with that energy? How could you redirect your focus.

I have an A type personality. Feeling in control gives me comfort, but I realize that there are things in life that I cannot control. I don’t have to be in the driver’s seat to get to my destination. It’s okay to be a passenger, let God drive and allow myself to be present on the journey. The process of surrendering is not inactive or weak. It’s a manuever, like playing chess. Learning to go with the flow of our lives, leaves us with more energy to understand and appreciate the path we are on. 

How can you practice surrendering in your life? 

01 Nov
Lifestyle

OPTIMIZE YOUR TO DO LIST!!

What’s one thing that every adult has in common? A To Do List! While they might not have the same content, the fact of the matter is that we all have something to do! It’s just a part of life. Now the question is do we or do we not actually make a list? Well if you ask me, I’m making a list every time! I am a checker offer. ✔️✔️✔️✔️✔️ It literally brings me peace and joy to check things off. I feel organized, effective, and productive! It also just helps me remember the massive amount of tasks that I have to complete. To Do Lists are awesome when done right, but they can also be stressful when done wrong. 

Keep reading to see how I make my lists more efficient!

1. GET THE ESSENTIALS

A To Do starter kit is a must! What does it require? 

  • Small Size Sticky Notes
  • Medium Size Sticky Notes
  • Small note paper pad
  • Colorful pens

I bought these items together in bulk at target for less than  $25.00. 

I like to have specific items designated for making my list because it’s easier to keep up with and in my mind it gives the list a level of importance. If I have my iPad, my computer, and my list kit, I know some things are about to get done!! 

2. CREATE A COLOR CODE

I select 3-4 different color pens and then I assign a priority level from low to high and then urgent. When I used to study for tests in college and dental school I would always use different color highlighters and pens to write and absorb my notes. It was something about the colors that made my notes pop and thus easier to remember. It may be a little anal to assign the priority levels, but just think about a list written in all black w/ no organization vs. one that has 4 colors and each color tells you the level of importance of what you need to do. I’m way more efficient when I color code. 

3. BREAK YOUR LIST DOWN

  • WEEKLY, DAILY, & SINGLE TASKS LISTS
  • LISTS IN DIFFERENT PLACES

I always feel like I have a million and one things to do and when I write them all down on one page, I get overwhelmed and my anxiety levels go up immediately! Also, if all my tasks are on one sheet, I try to do them simultaneously. At one point I thought being a “multitasker” made me a high functioning individual, but then i realized when I multitask I never complete my list, I stay forgetting things, and although things are getting checked off, the quality of what I’m getting done is compromised. So I break my list down into three. 

1.A weekly list, which is the master copy and holds everything that needs to be done. 

2.A daily list which is a smaller snapshot and limits how much you can do. I put my top five tasks on this sticky. 

3.A single task sticky on which I write one action down at a time. When I complete it I cross it off the other lists and then choose the next one up. It eliminates multitasking, keeps me focused and I complete my list!!

Another reason I like to break the list down is because you can place them in different locations as reminders. I’m always moving throughout the day, so having reminders in different places ensures that I don’t forget the list I made myself at the beginning of the day. 

There’s obviously more than one way to make a ToDo list. This works for me, and I’m hoping it will give you an idea of how to approach organizing your own list! I would love to hear if you are a list maker and if so what are your tips and tricks to make your list more effective?! 

01 Sep
Lifestyle

AGING GRACEFULLY INTO FITNESS

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I’m turning 35 in a few days and don’t get me wrong… I am ecstatic about it, but also a little wary. Why? Well because I can’t predict exactly how aging will affect my body or my health.

This summer I decided to recommit myself to running. I hate running, but when I was in middle school and high school I could run a 7 minute mile. Now… not so much. On a good day I’m running it in 9:15, but if the distance increases…. my mind literally just shuts my body down. Now I know this isn’t solely because of age and more likely due to my inconsistency with my running habit and my negative mind set towards it, but when I was inconsistent and young, it didn’t matter. I could still run a fast mile regardless of how long it had been since I practiced. As I age, I realize that I have to adjust my habits in order to maintain a certain level of fitness.

Keep reading to see the steps I’m taking to age gracefully into fitness!

1. SELF CARE

Self Care is such a hot social media term these days, but that’s because it holds value. Self Care results in Self Preservation which really is the Goal! In taking care of our bodies and minds we can effectively prolong or even overcome certain unwanted affects that getting older can have. Strictly speaking about fitness, age can be detrimental because our bodies are inching towards the end of their life cycle. Muscles lose mass, strength and elasticity. Bones become brittle and cellular healing capacity declines.

Self Care looks different to everyone but these are my go tos for fitness and self care:

-Flexibility and Mobility Training

-Percussion and Massage Therapy

-The use of props/appropriate safety personal protective equipment when working out (i.e. – wearing good running shoes, using blocks and straps in yoga, wearing waist and knee braces if I’m lifting heavy).

-Knowing WHEN and HOW to rest my body

2. KNOW YOUR LIMITS

I’m not saying that you shouldn’t push or challenge yourself. You absolutely should! Yet there is a fine line between pushing yourself and injury. If we know our body’s ability to heal isn’t 100 percent, why would we intentionally put it in a position where it has to?

By knowing my limits I am effectively listening to my body. Understanding that running a 7 minute mile isn’t impossible, but it might take me some months or years to get my cardio back to that level. While it might hurt my ego, I have to admit that physically I am not where I used to be AND physically it might take me longer to get back to where I once was. It’s about being honest with yourself and then moving forward accordingly.

3. CONTINUE TO SET GOALS

Continue to set goals, even though they may have changed. Goal setting is a motivation and accountability tool. We evolve as we age, so it makes sense that our goals will change. It’s still important to set them so that we can visualize and form a path towards what it is we are trying to achieve.

My fitness goals for this year are to improve my cardiovascular health. I want to be able to make running a daily habit. I also want to continue to grow in my yoga practice and improve my flexibility.

4. CONSISTENCY IS KEY

Like I said earlier, running would probably be easier for me if I had stayed consistent with it. Why is consistency key? It’s key because achieving a fitness goal doesn’t magically happen overnight. It takes hard work and dedication over a long period of time. If you’re always starting and stopping, it takes longer to get to where you want to go and every time you stop it becomes that much harder to start.

I don’t know about y’all, but I’m all about finding an eazier solution for the same outcome. So yea…. Consistency!!!

5. APPRECIATION

Appreciate where you’ve been, where you are, and where you’re going. This is all about offering yourself grace and understanding for where you are in your journey.

I honestly got mad when I realized I wasn’t running as fast or as long as I used to. Like legit mad, but then I paused. I thought to myself… ‘ you formed a healthy habit of running at the age of 11 and 24 years later you can still do that activity, just at a different level.’ Then I thought… ‘imagine what you can do in another 24 years if you’re consistent and intentional with the goal you want to achieve?!’

Taking a moment to give myself grace gave me the time to process the situation in a completely different way. A way that encourages and motivates me to do what I have to do.

A part of me is afraid of getting old. Afraid that I will lose the abilities that I have now. While that might be true, I realize that how I age isn’t something that’s completely out of my control and that I have the power to age with grace. I do not have to be bounded by fear.

I hope these tips are helpful to you all! Let me know what you’re doing to age gracefully into fitness!