“The body knows. When your heart sinks. When you feel sick to your gut. When something blossoms in your chest. When your brain gloriously pops.

That’s your body telling you the One True Thing.
Listen to it.” – Cheryl Strayed

Can listening to your body help save your life? Or help you make wiser choices or help expand your mind? Can it bring more balance and well-being while pointing to the one true thing?

“Listen to your body.” 
We have all heard it.  But what does it really mean??

As we might intuit there are 2 ways we can listen to our body.  One is with a mind that is restless or dull-- comparing and labeling.  The other is with a mind that is clear and present--receptive and non judging.

The body is eavesdropping on everything we are thinking.  Have you ever noticed how many thoughts pivot around judgement?  Especially self judgment?  The body believes many of these thoughts are the one true thing.  And then we listen to the body... that is listening... to the mind...which is filled with a cacophony of thoughts that are often judging and negative.  

This discord gets loopy, confusing and adds stress.  One proven method to restore your mind and body back to a healthy baseline is with a “body scan meditation”.

A body scan meditation involves paying attention to parts of the body in a gradual sequence.

By mentally scanning different parts of the body one will notice 3 feeling tones: pleasant, unpleasant or neutral.  It is normal that during the practice you will experience all three.  And it is normal that there is a tendency to resist what is neutral and unpleasant.  Just like life, meditation has it ALL and the practice helps us befriend the other two experiences: neutral and unpleasant.

Neutral is often translated as being numb or not feeling anything.  We spend a lot of time in our heads--so when asked to "feel" the elbow or knee one might instead "think" about the elbow or knee.  Relating to the body in an abstract way is not the practice and has undesirable effects.

Unpleasant is often translated as restlessness which can be thought of as speed trapped in the body, muscles and organs.  When one gets "still"...the restlessness and/or boredom comes to the surface with fingers tapping, legs wiggling, hands scratching and eyelids twitching.  It can feel unpleasant.

The goal is not to relieve the unpleasant (restlessness or boredom), nor change the neutral into something else—but to pay attention with out judgement.   It is here that you gain a greater understanding of the one true thing: how YOU are functioning. Over time-- this practice releases stress and builds tremendous concentration, inner connection and resiliency.  

When I first learned this meditation I would either fall asleep or wrestle with my restlessness.  My attention span was weak as well as my ability to be still and “listen”.  I would either blip out, pass out, or give in to my stories.

Overtime I experienced the hard truth: Listening to body = feeling the body.
During the body scan I kinesthetically felt my body react with the arrival of each worrisome thought.  My jaw, lower back, right hip and belly are just some of the places that notoriously tighten, brace and get tense when I don't agree or like something.

The realization struck me hard.  If this is happening during meditation what is happening during the rest of the day when I am NOT paying attention. And how many minutes in a day am I NOT paying attention to my body??? YIKES!

I knew I needed to “Wake Up”  and cultivate longer attention spans of being present both in meditation and in motion.  I would have to observe my thoughts more and relax and then re-relax the held places so they could release their habituated gripping and the energy inside could flow as it was meant to.

What began as a “head driven experience" of feeling very little grew into a “body-driven experience” of feeling so much more AND the best news...it spilled into the rest of my day.  I am more in tune with listening to my body when I am talking with others, listening to the news, or just sitting in traffic. Aware of my thoughts which flow down into my body I am able to observe which thoughts I would like to entertain and which ones are not worthy of body strangulation.

Another boon of the body scan meditation is I sleep better.  This was not a quick fix.  However with time and continued practice I can loop the body scan in place of looping the frustrated thoughts of NOT sleeping.  This helps relax my body so I can get back to sleep faster.

The body is not quiet it is a chorus of fluctuating bodily tunes. Tingles, pulses, pings, hums, vibration, electrical signals, pressure, flow, temperature, flutters, murmurs, swooshes are just some of the many ways the aliveness of my body is expressing itself.  It is a land of meaningful information that helps guide me throughout my day and helps lull me back to sleep at night.

Anyone familiar with the Dr. Seuss book: Horton Hears a Who?

For those that need a refresher: Horton is an elephant that finds a speck of dust floating in the jungle.  Horton discovers a tiny city (on the dust) called “Who-ville” and it’s residents, the “Whos”.  The befuddled Horton is the ONLY ONE that can “hear” the Whos.  

While everyone else thinks Horton is nuts; he undergoes great difficulty and even harassment trying to care for the safety of these Who’s.  Eventually through a united song of every Who shouting “We are here!  We are here!” —the doubters finally realize there is indeed “life” or “consciousness” on that speck of dust.    Dr. Seuss’s moral?  “A person’s a person, no matter how small.” 

The inquiry of this blog: “Consciousness is consciousness, no matter how small and with the practice of listening we can realize great things!"

Science tells us we are part of a vast, invisible field of energy which includes many possibilities.  The more the busy mind settles the more we can expand our consciousness while simultaneously appreciating and caring for this miraculous source of life we have been given.  

Utilizing a body scan meditation we can begin to quickly guide ourselves into a felt-sense of being.  From this place the unheard becomes heard and we can then embody the metaphor of “Horton”—growing our capacity to respond and care for our own inner “Who-ville”.

Make no mistake: Every cell knows when you are unhappy, anxious or stressed as well as happy, relaxed and calm. 

The language of our body is spoken through chemical reactions —not words.  If you are listening, the messages come through loud and clear.  Don't wait for the crisis to strike.  With kindness for your self take the actions you are capable of today.

According to the ground breaking work of Dr. Stephen Porges: “Polyvagal Theory”, your body's nervous system is taking in a lot of information that cognitively you are unaware of.   Your nervous system, walking with you from place to place, is noting other people's facial expressions, tones of voice, bodily movements. Your nervous system is noting seasonal changes, sounds and objects.  

The brilliance of this nervous system is that if you are in sync and able to translate the messages from your inner “Who-ville”…you can discern whether it is a safe place to connect with others or a questionable place where you need to be more alert and possibly run, fight or freeze.  This is where the body scan meditation pays off. It can help save your life or even help guide you from making poor choices.  

Awakening,  “enlightenment’, human upward evolution...(because there is downward too) is a process.  It stems from cultivating kindness, receptivity and non judgement. 

The body scan is a powerful meditation.  It increases the ability to see more possibilities and expanded points of views—even the ones opposing your own.  It is a practice of self care.  It restores and refreshes a weary mind.  It helps to slow down the aging process while bringing harmony to self and others.  

Here are other ways that practicing a "body scan" is valued—  Exercise or rest?  Social engagement or solitude?  Assessing a friend or foe? Adding more to your life or being content with what you have?  However small or big we can practice listening from the midline to the periphery of the body.  

The body lives in the NOW; it is our minds that live somewhere else.  Opening the ears to the sounds pulsing outward and the vibrations pulsing inward, feeling the air on the skin, relaxing the jaw, receiving this next breath with a loosened belly are all practices that expand and open with time and practice.

What we place attention on gets bigger.  The body holds the key towards increased wellness and zest for life.  It is a means to inform you about the One True Thing-- your amazing self that is a source of wonder, awe and mystery.  Why not make some space and listen in?

Side note—there is a always a respect to the body when it has undergone trauma.  The process of “listening to the body” is always helpful with the aid of a guided professional.

Looking for a guided body scan?

Check out Blue Lotus weekly class Gentle Yoga and Meditation Thursdays 10:45am

Check out the Blue Lotus Complimentary On-Demand Sessions called “Chill-lax”

Check out the Insight Timer App

Check out YouTube

written by: Jennifer Reuter

“It's like in the great stories, Mr. Frodo. The ones that really mattered. Full of darkness and danger they were. And sometimes you didn't want to know the end. Because how could the end be happy? How could the world go back to the way it was when so much bad had happened? But in the end, it’s only a passing thing, this shadow. Even darkness must pass.

A new day will come. And when the sun shines it will shine out the clearer. Those were the stories that stayed with you. That meant something, even if you were too small to understand why. But I think, Mr. Frodo, I do understand. I know now. Folk in those stories had lots of chances of turning back, only they didn’t.

They kept going, because they were holding on to something. That there is some good in this world, and it's worth fighting for.”—-J.R.R. Tolkien

November is here...

It is an auspicious time to rest, rejuvenate, reflect and even celebrate all the great stories that you lived and experienced this past year.

The darkness, the light, and every experience in between has arisen on the movie screen of life.  We have lived through so much in one year.

Now is the time to consider rejuvenation again.  You know the word.  It is the act of making something newly fresh or full of energy.  Rejuvenation makes something old seem young again. It is the new day. It is the fresh outlook.  It is the sun that shines and makes things clear.

In order to make fresh one must pull back, restrain from further exhaustion, depletion, indifference or dullness. There is something good in this world, in our world, but if we are feeling stuck, burned out or uninspired it is hard to see and hard to fight for.

So I ask you.  Do you make time to rejuvenate?  How do you rejuvenate?

Wellness is a balancing act between rest and activity and when you don’t make the time to rejuvenate not only do you pay the price but your loved ones do too.  They feel the cloud and the poverty of spirit that hangs over your being.

These last two months can be a challenge to find that balance.  From holiday gatherings, end of year meetings, shopping, longer lines at the grocery store, traffic, and even avoiding the flu and covid. It is no wonder that by December 31, we end up hungover from the “Holi-daze”.

Don’t sacrifice your sanity.  Make the intention that you will find some time for YOU.  Schedule it.  Protect it.  Show up for yourself by finding a way to unplug where you can.  This can include a digital detox.  Spending too much time on social media?  The news?  Shut it down.  Even one day can make a difference.

Although there are diverse ways each person might rejuvenate the prescription is always the same:

1. Recognize that regular rejuvenation is necessary for everyone.

2. Give yourself permission that it is ok to slow down, pull out or pause.

3. Get to Nature

Spending time in nature is linked to both cognitive benefits and improvements in mood.   Nature improves one’s attention, taps creativity, releases stress and transforms stale energy. Nature can turn you inside out.

It makes sense.  Not too long ago our ancestors were living under the stars communing with nature in ways we have long forgotten.  We innately connect to nature and it is often the little things that become a sanctuary.  A garden of flowers.  A starry night.  The symphony of bird song.  The earthy smell after a rain fall.  The setting sun. The dappled light of palm trees dancing in the wind.  Nature is vast and and in her infinite ways she can offer shelter, peace of mind and renewal.

Elizabeth Gilbert, best known for her 2006 memoir: Eat, Pray, Love, said it best when she was asked how she rejuvenates.

“Dear Ones –

Years ago, when I was going through a really hard time, a friend of mine who was a naturalist gave me some beautiful advice about how to best take care of myself.

He told me, “When an animal in the wild has been injured, it has only two strategies for how to heal itself: It can rest, or it can go to the water. Right now, try to do as much of both as possible.”

Rest.

And then go to the water.

Drink the water. Submerge yourself in the water. Touch the water. Look at the water.

Then go back to sleep.

Repeat as necessary, until healing occurs.

Sometimes I forget these two magical principals — how to rest, and how to go to the water. Then I get overwhelmed by life’s challenges, and I trick myself into believing that I need a much more complicated cure than your average wounded animal. And sometimes I do need a more complicated cure, I guess.

But not usually.

Usually sleep and water will do the trick.

It always reminds me of that Isak Dinesen quote: “The cure for everything is salt water: tears, sweat, or the sea."

This morning — after a good night’s sleep — I went to the water. She has never let me down yet, and she didn’t let me down this morning, either.

(That said, when the ocean isn’t available, a long hot bath will work. Or a cold shower. Or standing naked under the garden sprinkler, which has been known to change the energy of a day, as well! As a final resort: Just drink 8 ounces of the stuff...whatever it takes! Get thee to water, people.)

Just rest, and go to the water.

It’s all gonna be alright.

That’s what the water always tells me, anyhow. And I believe in the water.”

Luckily we live Hawaii.  If you are here in the Islands…we are surrounded by the “stuff” and a walk on the beach might be just what you needed.

“Whatever it is” for you…don’t get stuck into circular pasterns that spiral down.  Unplug.  Unhook.  Restrain.  Make the priority to rejuvenate where you can even if it means saying “no” to something your patterning is saying YES to.  It is only a short while and chances are when you return you will find some spark and some good to keep going.

And….let’s not forget:

November is an excellent month to turn up the volume on gratitude.

“We can only be said to be alive in those moments when our hearts are conscious of our treasures.”—Thornton Wilder

What are your treasures?  Can you feel the aliveness of them in your heart?

written by: Jennifer Reuter

The National Academy of Neuropsychology (NAN): Brain Beat Podcast ft. Jennifer Reuter

Welcome to NAN

The NAN Foundation seeks to bring knowledge of brain and behavior to the public.

Click HERE to Listen:

Attention Matters. It has a tremendous effect on our brain health and overall well-being.

In this podcast, Jennifer Reuter (Director of Blue Lotus Kailua) differentiates meditation and mindfulness, defining mindfulness as more than just paying attention but a practice that cultivates traits such as kindness, friendliness, nonjudgment, and receptivity. She compares meditation to yoga since both seek to cultivate wholeness.

In addition, Jennifer explains contemplative neuroscience and changes in the body and brain due to contemplative practice. She further highlights the benefits of meditation to improve quality of life, for example, increased attention span, stability, ability to concentrate, physical healing, peace, and decreased metabolism, heart, and breathing rates.

Other subjects include mindfulness in the age of digitalization, self-compassion, and self-soothing – topics that are both timeless and timely, especially given the many challenges that the world presents us with these days.

For more episodes and information on NAN--click HERE.

NAN Foundation brings knowledge of brain and behavior to the public. Brain injury and brain disease can be life-changing and confusing.

NAN breaks down big brain topics into practical and informative points while serving as a resource and support for individuals, families and communities.

This blog centers around the brain health with questions like: Is this as good as it gets? 

The Brain

I use to buy into the myth that we humans only use 10% of this complex and amazing 3lb organ.  On some days it kind of feels that way. I was relieved to learn that we humans use every part of our brain—100% of the brain ever day.

So the inquiry I have is not in the “quantity of use”…rather what is the “quality”.  Is this as good as it gets?  Is it possible, despite age, to unlock, discover and stimulate more brain potential so the quality of life and well being increase?

Scientists in the field of contemplative neuroscience are asking these very questions.  The questions on their minds: What is the body-mind capable of with meditation training?

As a culture we are most likely to first take care of our physical bodies…and yes exercise is a wonderful way to keep brains healthy…and so are the crossword puzzles and the books we read…etc… but are there more ways to enhance brain health and hence quality of life?—are you satisfied…do you wonder if there is more?

Contemplative neuroscience is validating that meditation brings more. It is “fitness for the brain”.  Meditation fires and re-fires neural networks aimed at improving sustained attention, focus and memory while simultaneously enhancing important life qualities such as peace, calm and happiness.   

Contemplative Neuroscience at a glance

Since the early 1970’s meditation has caught the attention of scientists wanting to investigate it’s miraculous claims made by ancient texts, yogis, monks and serious meditators.  What began with a few investigations in a clinical laboratory setting rapidly evolved into a field of formal study called: “contemplative neuroscience”.

More specifically, this new field is the dedicated study of the neuroscience and neurobiology of meditation.

On the physiological level, some of the answers included a decreased rate of metabolism, accompanied by a decrease in heart rate, decrease in breathing rate, and decrease in previously elevated blood pressure,—all of which contribute to the decreased risk of hypertension and stroke.  (Benson; Wallace et al.1972)

On the neurological level, the answers are still coming in— but what is known—meditation is a trigger for “neuroplasticity” improving attention, compassion, empathy and kindness.  (Davidson et al. 2003; Lutz et al. 2004).

Scientists are now validating the benefits of meditation, revealing that it can indeed increase mental health, resiliency, and connection and treat anxiety and stress. It is exciting to see science and spirituality agree. This congruence is now motivating the skeptics who, up until now, wouldn’t have dreamed of meditating.

You are what you think…

What we steadily bring our attention towards creates neural networks —good or bad.  This is technically called neuroplasticity, also known as brain plasticity.  It is the brain’s ability to form and reorganize synaptic connections so that —despite age —brains can continually change their structure and pathways.

Bruce McEwen is one of the world leaders in stress research. His work helped to reveal the existence of brain networks that work for us and help us to adapt (positive neuroplasticity)— and brain networks that work against us, impede life and make us feel stuck (negative neuroplasticity).

By installing new habits like meditation we can train the brain to work for us in ways that increase well being and quality of life.

The three meditation styles that have been extensively studied include: mindfulness, compassion training and transcendental meditation (TM).  Although these are different practices, at root they share the same principal which is when your mind wanders bring it back to the chosen focal point.

What is clear from all the studies is that there are measurable benefits for everyone no matter how long you have been practicing.

In the book: Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain, and Body the authors reveal the impact meditation has on a beginner (100-7 hours), long term meditator (1,000-10,000 hours) and yogi (12,000-62,000 hours includes a 3 year retreat).  Specifically for the beginner, benefits

included less mind wandering, better focus and working memory.

In the Sara Lazar studies, conducted with Mass General and Harvard Medical Center, the findings demonstrated that people with no prior experience, engaging in a 27 minute daily mindfulness-based practice for 8 weeks experienced a thickening in several regions of the brain and shrinkage in the amygdala (a region of the brain known to play an important role in anxiety and stress).

Her studies in the long-term meditator category (7-9 years of practice) demonstrated an increase of gray matter in several areas of the brain…including the auditory and sensory cortex, prefrontal cortex (an area linked to decision making and working memory).  Her startling discovery was that most people see their cortexes shrink as they age, but 50-year old meditators in the study had the same amount of gray matter as 25 year olds.

Another arising question: is it possible to meditate and keep your brain young?

Contemplative Neuroscience is just scratching the surface and there is still much to understand and explore—for instance- the other varieties of meditation.

The important note that contemplative neuroscience wants to make is that all such effects are unlikely to persist without sustained practice. Meditation is not the next fad diet but a lifestyle commitment.

If you want to begin meditation but are wondering where to start-it is best to consider a practice that has roots—meaning it has “standed the test of time”.  It is understandable that we want the best strategy for ourselves and by looking for the best it may “stall” getting a meditation practice going.

There is an encouraging story —once when a great saint of India (Neem Karoli Baba) was asked which meditation strategy is the best, he answered “Subek!”—which is Hindi for “They are all one!”

Trust your instincts. Have faith. Jump in. The most authentic meditation practice is a self-validating one.

You will know it is working when you experience growing states of generosity, kindness, focus and the quality of your life and well-being increase.

There is always more.  Don’t settle for less.

written by: Jennifer Reuter

Gandhi inspires us with the words:  “BE  the change you wish to see in the world…I believe global peace starts at the individual level and self compassion is a means to that peace…however it is often misunderstood and not practiced enough.

This past year I have been exploring self compassion practices with Tara Brach and Jack Kornfield as a means to help with difficult times.  I am loving the resiliency and fresh outlook that results when I can actually do it.  I notice a greater sense of well-being, connection and care for myself which in turn widens the care I can offer to others in my life.

The hardest part is the remembering and discipline to do it.

I have found that it takes courage to care —especially for my SELF and especially in a culture which fears it. The polling on self compassion revealed 5 common misunderstandings:

1. Pity Party. Self compassion = pity party. No one likes someone who is having a pity party.

2. Weak. Males especially did not like the idea of feeling weak and soft.

3. Self indulgence. People believed self compassion was just about being “nice” to your self and giving your self lots of pleasure and doing whatever you wanted.

4. Selfish. Self absorbed. Narcissistic.

5. The #1fear of self compassion— it will undermine your motivation. If you were compassionate to your self you would get soft and lose your drive and you would not achieve your goals. So…better to criticize your self.

As you can see it takes courage to care—especially if you identify with any of these 5 misunderstandings.  The good news: Self compassion is no longer a nice idea.  It is well researched with over 1200 articles of hard empirical data to show that all these fears of self compassion are false.

As I continue to explore and practice self compassion, I have noticed that it takes discipline.  For example, when I am triggered by my teenager or co-worker it does not feel natural to pause and experience compassion for my predicament.  I am usually hijacked by immediate feelings of bodily discomfort and a waterfall of reactive thoughts.  If I manage to keep my mouth shut— I will remove, distance and distract myself from what is terribly unpleasant.  I honestly don’t want to deal with it.

But when the dust settles and when I can remember to discipline myself into a quiet, compassionate moment “that difficulty” looses it’s dominion over me and I am able to see differently— myself, others, and even a bigger picture of the world to which I belong.

Instead of pushing down the unpleasantness, wearing it on my tissues and allowing it to cloak and dampen my outlook I am learning there is another way.

Self compassion can be an important coping mechanism.

In order to qualify as self compassion these 3 components must be exercised:

1. Mindfulness: being with the pain/discomfort without avoiding or getting carried away with it.

2. Kindness: treating oneself the same way one would treat a good friend. Notice the motivation “to do something about it”.  This would also include supporting and protecting oneself and sometimes saying NO to things that are harmful.

3. Shared humanity: This is really important for distinguishing self-compassion from self-pity. This is the acknowledgment that the human experience is imperfect and that all people lead imperfect lives and make mistakes. All people are flawed.  So “just like me" others encounter challenges and hardships.   This realization helps one to stop over identifying with the situation and realize there is a greater sense of connection and belonging.

As creatures of comfort—it takes discipline to NOT resist but lean into the discomfort. Science also says that humans share a negativity bias which is why self criticism might feel more familiar then self kindness.

But here is the thing: It feels good to care—and humans evolved to care.  It is what separates us from reptiles.  When we give others or ourselves care/compassion (things are pretty much the same either direction)— what we're doing is tapping into the caregiving evolutionary system of our brain.  A reward is felt in the body and we become our own pharmacy.  It feels good because the physiology of self compassion is oxytocin and opiates while the physiology of self criticism is cortisol and adrenaline.   

If you ask people how they treat themselves when they're challenged, fail or make a mistake versus how they treat their friends, most people respond that they treat themselves radically differently.

What would it be like to receive the same caring attention from yourself when you needed it most?

There's a lot of research done with veterans, people going through divorce and/or people dealing with major health issues that said their practice of self-compassion increased their strength and resiliency. It did not make them weak, soft, self absorbed nor self indulgent.

Consider this:

Your child or a child has come to you and is very upset.  Would you offer this child 10 cookies, 5 bowls of ice cream and all the screen time in the world?  Or would you look into their eyes and sincerely acknowledge their feelings as important and real?

Would you tell this child to go take a hike because you are too busy right now and they are being ridiculous?  Or would you be kind, welcoming and even remind them that other children experience difficulty and that they are not alone.

What if this child was your inner child?

What does a self compassion practice look like?

1. To the degree that it is possible— turn towards where the suffering is and be willing to be touched by it.

2. Respond in some way with kindness and care. For some it might take the form of prayer or chanting. For others it might take the form of resourcing to the great sky, the mother, Jesus, or the buddha. The idea is to remember that it is not the small self that has to hold all the suffering. For others it might look like active service. Everyone is different—so it is important to know what works for you.

3. Remember the shared humanity component—you are not alone. We are all filled with unrealistic self demands and expectations and ultimately we are not perfect and we do make mistakes.

What we give is what we get back.  If you give yourself compassion what you get back is more compassion for your self and others.  In a world that appears to be burning, in a world of mass shootings and heart break, in a world of global unrest…compassion can and will make a difference one human at a time.

It takes courage and discipline to hack our autopilot states of reactivity and awaken our mind to new possibilities of being and doing.   But with practice we can collectively learn to expand awareness, strengthen our minds and cultivate more states of resiliency and well being which again represents the inner light we all value.

It is never too late in life to learn and apply something new. The ground under our feet is our shared humanity.  Earth needs us more than ever to find the courage to care, while invoking receptivity and patience towards ourselves and the ones we call “others”—because in the end we are all in this together.

Looking to know more or view the science on Self Compassion?

Dr. Kristin Neff—take a survey—how compassionate are YOU really?

https://self-compassion.org

Radical Compassion by: Tara Brach

written by: Jennifer Reuter

“Health is a large word.  It embraces not the body only, but the mind and spirit as well: and not today’s pain or pleasure alone, but the whole being and outlook of a man.”—James West

To live a life in harmony free from physical, mental and emotional pain is something we all value.  Today is a great day to tune into your own health. Any tweak or improvement you can make will have a positive effect— no matter what your age.

This blog focuses on “exercise for different decades of life”.  Exercise is one of the key components to increased health span.  Most people confirm it is not about how long you live…it is about how well you live.

From the time we take our first inhale to the time we take our last exhale we have a body.  It is a miraculous gift.  It is one that needs constant “kind” attention and applied effort no matter what age you are.

There are different considerations for each decade of life that will help to increase not just your life span but your health span.

Scroll down to view your decade of life.  Truly you might find some inspiration in any of the decade categories so scroll the decade above and below yours —if you want to take a deeper dive there are books recommended at the end.

In addition to the inspiration for each “decade” you may want to take time to:

review the guidelines set by ACSM (American College of Sports Medicine).

Which one of the ASCM guidelines could YOU bring more attention towards TODAY?

ACSM GUIDELINES:

• All healthy adults aged 18–65 yr should participate in moderate intensity aerobic physical activity for a minimum of 30 min on five days per week, or vigorous intensity aerobic activity for a minimum of 20 min on three days per week.

• Every  adult  should  perform  activities  that  maintain  or  increase  muscular  strength and endurance for a minimum of two days per week.

• Every adult should perform stretching equal to or greater than 2-3 times per week. Daily stretching is most effective. Holding a static stretch for 10-30s is recommended for most adults however in older adults holding a stretch for 30-60s may confer to greater benefit toward flexibility.

• One day of rest

Exercise For Your Decade:

In your 20’s:

Enjoy youth—This decade is about discovery.  Discover movement and exercise you love while learning proper form. Proper alignment and form teaches you about your biomechanics and it helps set good habits for future decades ahead. You can get away with abusing and overworking your body (even with poor alignment)—but that doesn’t mean you should.  20 somethings tend to gravitate to cardio but don’t forget the other ASCM guidelines.

You are also increasing bone density which will be crucial for staying active later on and preventing osteoporosis.  YES— prevention starts now.

Start countering your student career by learning Yoga.  Yoga not only unwinds text neck, slumped shoulders and couch potato low back but yoga also inspires one to get still and resource well being from “within”.  This helps build the resiliency needed for the future decades when your life demands that you be all that you can.

In your 30’s:

This is often the decade for career and family.  Aging and weight gain begin to surface.  If you’re not doing any regular physical activity around the age of 35, you will start to experience a loss of muscle mass.

If you have not added strength training now is the time.   Strength training is essential for many reasons: it elevates human growth hormone & the more muscles you have the more calories you will burn at rest.

If you have not been successful in adopting an exercise routine you might consider hiring a personal trainer or going to group classes. One hour of circuit training (cardio and resistance) can combine both your cardio and strength.

Be a mover.  Take the stairs instead of the elevator.  Park the car further away so you walk.  Get a standing desk.  Switch your exercise routine so your body doesn’t get use to the same thing.  You are setting habits for the future decades.  Every bit of movement matters and can provide significant benefits.

In your 40’s:

Gravity has now had 3 decades to pull things down.  Hormones are a topic along with slower metabolism.  Remind yourself that exercise is the number one form of preventive medicine and every time you get interrupted, side tracked or fall off the wagon—find your super power to start again!

If you just started exercising at 40—congratulate yourself!  You have this—invest in a trainer learn pilates or take some group classes.

Exercise is starting to change in this decade.  It takes a little longer to recover and if you miss a night of sleep it can really slow you down the next day.  Aches and pains are creeping in.

This decade is about precision and form, quality not quantity.  Hold positions longer with more control—you will be surprised at the “aha’s you will discover”!

If you have been running, playing tennis or only doing asthanga/bikram yoga (set sequence) for the last 2 decades you might want to consider something new.  The body needs fresh stimulus to stay optimized.  Be open to trying a new fitness class.

HIIT (High Intensity Interval Training) or working out with a pattern that builds to “microbursts of physical intensity”  helps produce a positive biological response. It not only helps promote muscle-building hormones while increasing caloric expenditure but it also improves muscle elasticity and turns on longevity genes.  But remember this decade you can’t afford to be sloppy.  Moving fast without awareness of form and alignment can be a disaster. It also takes longer in this decade to recover so make sure you have enough down time for maintenance and repair.

Posture is everything: think pull in and up.  Whether you are in the grocery store, doing the dishes, walking down the street, pull your chin in, engage your core in and up and bring shoulders back and down. All day long…find good posture.

YOGA.  This will help to manage stress, build balance, maintain posture and improve your flexibility.  Roll it out.  If you have not started rolling your fascia try to incorporate this in a couple of times a week.

In your 50’s:

“Do no harm”. Adopt this mantra.

As you get older, your capacity to heal lessens— so adapt your fitness routine as your body changes.  Be open to gentler workouts and if something hurts don’t do it.

If you are not active—start now because it is never too late. Entry point exercises include: walking 10 min a day and increasing that by 5 min each week, restorative yoga, gentle yoga, yin, beginners pilates, Tai Chi as well as aqua classes.

If you are “new” to exercise there are “sensations” that come with muscle fatigue. In the beginning this can often get confused as “pain”.  With practice you will learn the language of your own body and you will be able to discern if something is truly painful because it is out of alignment or if there are lots of “sensations” from getting stronger.

If you are active you might have noticed that the recovery time takes longer now.  If you had a strong bike ride, run or HIIT class trying to repeat that the next day is NOT recommended.  It is important now to warm up before exercises and add longer stretches at the end of your routine.

If you can’t run pain free anymore…ride a bike or go for a swim.

If you are attached to your activities and consider them as part of your identity—think about the longevity of your muscles and joints.  Think twice before wearing them out.

Take care of today and the future will take care of itself.

Rolling on foam rollers or therapeutic Tune Up Balls is just as important as exercise. A few times a week for at least 10 minutes can help loosen the fascia and help muscles work better.  Rolling can be your first line of defense against hip or knee replacements.  Rolling coupled with yoga or stretch is an excellent way to get both in.

Posture. All day long.  Scan the decade above (In your 40’s).

In your 60’s:

Average age of retirement is 62.  If your career left you hustling for the last couple of decades and you have struggled with lack of time…NOW is the time to make your health and movement a priority.  You want to dodge assisted living as long as possible.

Problems like arthritis, bad knees, and spinal stenosis (a narrowing of the spaces between bones that can put painful pressure on the spinal cord) become common.  Don’t give up on exercise.  Talk with your doctor, physical therapist, and the experts in fitness.

Aquatic fitness classes, a healthy choice at any age, are a good option for exercise because they use a lot of muscle mass while reducing stress on your joints. Gentle yoga classes are another wonderful option and they incorporate balance and light strength.

Decline in strength is lack of use.  Make sure you are getting resistance training.

Group classes are a great way to combine physical activity with social time.  Social connection is important for health.  If you are recently retired, it can be an effective way to make new friends.

In your 70’s:

They say the seventies are like the sixties now.  What are numbers anyway?  Continue to stay active in the movements you love.  Staying strong and flexible now will help you maintain your independence longer.  If you have access to a gym—the fitness machines can reduce impact on your joints.  If you feel the effects of arthritis, don’t let it stop you from doing cardio.  Look for types that can reduce impact on your joints.

Tai Chi, dance and yoga all help to move the body in many directions while incorporating BALANCE.  This is not only good for connective tissue but neurologically helps stimulate the circuits of the brain.

Balance is crucial.  Balance daily. When you are brushing your teeth, shaving, cooking.

Don’t push your body

In your 80’s:

Congratulations!  The average adult life span in the United States is 78 years. Keep going and it is always good to remember that you are never to old to learn something new. Learning new movement skills helps your brain as well as your body.

Resistance training equals independent living.  Balance, walk and respect your age.

“Brain gym”.   Don’t be afraid of technology. Every time we get confused or we learn something new—the circuits of the brain fire to keep us younger.

The pandemic has increased possibilities for on-line learning.  In the comfort of your own home you can keep stimulated and even take some age appropriate exercise classes.

In your 90’s:

Never stop exercising. If you have made it this long—keep doing what you are going.   You can add muscle mass at any age—strength training is a must even if it is a few minutes at a time.  Whatever physical activity you can do, do it as often as possible.  Keep balancing as often as you can remember.

Bottom line: It is never too late to start.

With practice and in time you can become your own personal wellness coach and learn to sense what you need when you need it.  Now that is empowerment!

Book Recommendations (also used for this Blog):

Age-Defying Fitness

The New Rules of Aging Well

Lifespan: Why We Age—and Why We Don’t Have To

written by: Jennifer Reuter

Photo by Khadeeja Yasser on Unsplash

“However men try to reach me, I return their love with my love. Whatever path they may travel, it leads to me in the end.” —Bhagavad Gita 4.11

In 2005 I attended a retreat on Maui led by Krishna Das and Ram Das. During this retreat they told me a story I will never forget. In fact, I felt so awakened by this story it forever changed my perspective of my moment to moment interactions with my life and nature.

Krishna and Ram Das were staying at an ashram in India where Neem Karoli Baba—a great Indian Saint of the Himalayan lineage—taught. Krishna explained that Baba never gave instructions or techniques for meditation. He just did not work that way. He said that when he asked Baba, “How do you find god?” Baba would reply, “serve people.” And when he asked, “How do you raise kundalini?” Baba would say, “feed people.” Krishna and Ram did not know what to make of this.

One day, someone new to the ashram asked Baba how to meditate and he answered, “Meditate like Jesus.” This answer only added more confusion to the group of devotees. However, they trusted Baba and figured that he must have known how Jesus meditated. This made them desperately want to practice even more.

So finally Ram asked Baba, “Baba, you said we should meditate like Christ. How did he meditate?” After a long pause and a few tears, the famous Indian saint replied, “he lost himself in love…that is how he meditated.”

Bhakti Yoga

The term “Bhakti” comes from the Sanskrit root word bhaj, which means devotion, love or adoration.

Bhakti is one of the three primary yogic paths laid out in the Bhagavad Gita (the other two being Jnana––the path of knowledge––and Karma––the path of action).

Bhakti as devotion

Traditionally bhakti involves devotion to a guru, a deity or deities, but it can also include devotion to what is “formless” or what might be categorized as “the great mystery.” The Rig Veda, one of the most ancient teachings, states: “The truth is one and the learned call it by many names.” This interpretation gives you freedom to worship the divine in whatever form resonates with your heart the most.

Bhakti as love

Bhakti is a deep yearning to experience love in its purest and highest form. It is sometimes described as “love for love’s sake.”

“It is like when we fall in love with different people—there can be various forms that capture the heart,” Professor Edwin Bryant explains in his book Bhakti.

Since people have different perspectives and proclivities it makes sense that love could take on more than one form.

For example, Baba chose Hanuman as his deity and channel for love. Baba became famous for the unconditional love that radiated from his being.

It has been said that anyone who was in his presence, as well as those who never met him but established an energetic connection to him, were showered with rays of love.

His teachings were simple: “All is One. Love everyone, serve everyone, remember God, and tell the truth.” His Bhakti was so powerful it attracted influential people like Ram Das, Krishna Das, Jai Uttal, Daniel Goldman, Steve Jobs, Mark Zuckerberg and Julia Roberts (just to name a few).

Just like these famous figures, love is something we all want and desire. So, how do you acquire more of it, so that it just oozes out of your pores like Baba?

By doing the one thing that seems counter-intuitive.

You must give it away.

Giving your love away

As St. Francis of Assisi once said, “it is in giving that we receive.”

When you give your love outward to a chosen source you receive love back. Practice long enough like Baba and the outer form disappears. Eventually you become completely immersed in love and become the ocean of love itself.

It might seem impossible to become “an ocean of love,” but you will not know unless you try. For me, I can say that when I practice more love, gratitude and devotion, my state of mind and being literally elevates and feelings of ease, peace and expansion pervade.

Bhakti is incredibly easy when I am in the right place at the right time. For instance when everything is going my way, I am in a beautiful setting, I am in a community that shares my views or the people in my life are not in conflict with me it is easy for me to feel love. But when my fears dominate, and/or I don’t feel my needs are being met, I notice my nervous system reverting to survival mode. It is in this mode, that it becomes hard to feel the love and send it back out.

And perhaps that is just it. The idea of wanting to feel the love first and then sending it out instead of sending it out first in order to receive it.

We are wired to have a bias toward negativity. The nervous system is designed to survive and protect. So under stress it might not feel natural to ooze love out of your pores. But what if you did it anyway?

How to practice Bhakti Yoga

Notice the train of your thoughts.

Have they spun out of control into rumination? And when they do, do you recognize it happening?

One of my practices for when I am feeling clouded or confused is to write in my gratitude journal. I keep several quotes nearby that help put things into perspective for me. One of my favorites is,

“Whatsoever things are true,

Whatsoever things are honest,

Whatsoever things are just,

Whatsoever things are pure

Whatsoever things are lovely

Whatsoever things are of good report;

If there be any virtue, and if there be any praise, think on these things.”

—Phil. 4:8

I think about the things and people in my life that are pure, lovely and feel nourishing to my heart and I journal about them.

At first, this journal was called my “happy journal.” I received it 20 years ago. I used to just write things in it that made me smile or laugh. But then, after a while I realized that the things I was writing about were actually things I loved and highly valued. The more time passed, the more I realized, that these things were blessings and different expressions of divinity in my life.

Today, when I open that journal and review past entries, I am immediately reminded of the many blessings that have been sent my way. Feelings of devotion and praise fill my being and a desire for higher love-making sweeps my spirit upward.

Other traditional ways to practice Bhakti Yoga include: Kirtan (devotional chanting or singing); hearing or reading stories that are related to your chosen source and contemplating their meaning; meditation; performing rituals; and prayer, especially “Meta”—directing loving-kindness to others—whether that is through meditation or service in action.

In Bhakti Yoga all senses, emotions and actions can be used to express love and offer them to whatever form of grace that suits our personalities and cultural upbringing. Especially in times of challenge, Bhakti yoga can be the best medicine. There is so much to be thankful for and so much beauty in each moment, that we could literally have a romance with life if we chose to.

Krishna Das loves to share that story he told us, at the retreat on Maui, of how Neem Karoli Baba instructed meditation. A story about losing yourself in love.

It makes one think, “Where can I place my attention in this moment?”

Will your choice fill you with feelings of peace, connection, expansion? Will you get lost in love with that choice?

These are the inquires in the practice of Bhakti Yoga.

A Yoga Unplugged collaboration - written by Jennifer Reuter, edited by Sarah Burchard

Krishna Das tells the story of Maharaji telling devotee to meditate like Christ- from Open Your Heart in Paradise Dec 9 2011

Photo by Aaron Visuals Via Unsplash

“And because I love this life, I know I shall love death as well. The child cries out when from the right breast the mother takes it away, the very next moment to find in the left one its consolation.” — Rabindranath Tagore (1861-1941)

Rabindranath Tagore was one of India’s greatest poets. He is famous for writing the national anthem for both India and Bangladesh and gave Gandhi his title– “Mahatma.”

Tagore’s compelling ideas on death and humility successfully won the hearts of both the east and west. He had an unorthodox way of depicting death as a teacher of many valuable lessons. While many outward thinkers look at death like it is a void, that destroys life with no trace left of existence, Tagore showed us an inward and mystical perspective, suggesting that death is a continuation of our journey and is a teacher of humility.

Tagore lost his mother and best friend only a few years before losing his wife, two daughters and son. These tragedies are eloquently channeled in his 1913 composition, “Gitanjali”–– a collection of poems that earned him the Nobel Prize and reputation of being the first non-European laureate.

This rapid succession of misfortune was no doubt an intense time in Tagore’s life. It is clear from reading “Gitanjali” that Tagore had a close relationship to death. In fact, he calls death a “breaker of barriers” and a “light” that shows one the way.

“I know that the day will come when my sight of this earth shall be lost, and life will take its leave in silence, drawing the last curtain over my eyes. Yet stars will watch at night, and morning rise as before, and hours heave like sea waves casting up pleasures and pains. When I think of this end of my moments, the barrier of the moments breaks and I see by the light of death thy world with its careless treasures. Rare is its lowliest seat, rare is its meanest of lives. Things that I longed for in vain and things that I got---let them pass. Let me but truly possess the things that I ever spurned and overlooked.”

When I read these verses I feel humbled and transformed. I am reminded of the brevity of my own life. I too believe death can be a reality check and can strengthen one’s humility––an attractive and powerful trait.

To be humble does not imply that we are less than others or that we are down on ourselves. Humility has a quiet confidence and requires no bragging or applause. It implies compassion and acceptance of other perspectives. It is the realization that even the things we feel so sure about might be wrong. Death has a way of sharpening these attributes. When we are humble our true greatness shines.

In the words of E. M. Forster, “Death destroys a man, but the idea of death saves him.” For most people, actively contemplating our temporal existence can make life more meaningful and precious. Think of the saying, “don’t sweat the small stuff,” it really rings true when you begin with the end in mind.

One of my favorite Tagore stories involved Albert Einstein. Einstein invited Tagore to Germany to talk about the nature of reality. Upon arriving, Einstein said: “I memorized a line of yours––‘We come nearest to greatness when we are great in humility’ ––I love that line of yours.—I believe it.”

Even Einstein, perhaps one of the greatest scientists of all time, championed the trait of humility.

Even with his extraordinary mind and life, Tagore did not pretend to be a perfectly enlightened sage, nor did he look down upon others thinking he was better. When I read his poetry I get the feeling that, more than anything, he wanted to be thought of as ordinary. He was not afraid to publicly voice his human side and imperfections. I think this is why people related to him.

“I came out alone on my way to my tryst. But who is this that follows me in the silent dark? I move aside to avoid his presence but I escape him not. He makes the dust rise from the earth with his swagger; he adds his loud voice to every word that I utter. He is my own little self, my lord, he knows no shame; but I am ashamed to come to thy door in his company,” Tagore wrote in “Gitanjali.”

I am inspired by Tagore’s courage. He wore his heart on his sleeve. His words remind me about the brevity of life, the obstacles of being human and where to place my attention. For me, much of his poetry transforms the notion of death from foe to friend and from barrier to gateway. We don’t know when our time is up, or what comes after, but the inquiry can evoke humility and help us find joy in the simplicity of life, so we can share that with the people we love.

I read once that right before Steve Jobs died he spent his last moments looking at his family, uttering “Oh Wow, Oh Wow, Oh Wow.” No one knows exactly what Jobs was seeing or experiencing, but when I read this It reminded me of something Tagore wrote. “Death is not extinguishing the light; it is only putting out the lamp because the dawn has come.”

Impermanence and change are certain, as is this breath and possibly the next. When it comes to my perspective on death, my inner being resonates with Tagore’s theories. But, I also respect that other people’s may not.

Despite varying perspectives, we can all agree that life is short and what we do with it matters. A tincture of simplicity and humbleness sprinkled throughout the day can wake us up to the things we may have needlessly spurned and/or overlooked. Practice this and you may start to gain your perspectives on death. You may even find that there is a “consolation” after death and that it can be loved just as much as life itself.

A Yoga Unplugged collaboration - written by Jennifer Reuter, edited by Sarah Burchard

The audio for Yoga Unplugged blog post: Rabindranath Tagore: On Death and Humility

“A life is either all spiritual or not spiritual at all. No man can serve two masters. Your life is shaped by the end you live for. You are made in the image of what you desire.”—Thomas Merton

In the hours before his unexpected death, Thomas Merton gave a speech quoting the Dalai Lama, “The time has come brother, when we must stand on our own feet.” Although the Dalai Lama was referring to the Chinese invasion of Tibet, Merton recognized this as a universal message we all should hear. He believed that this quote demonstrated grace. And that even though structures, institutions, organizations and teachers have a purpose, in the end we must all walk alone. I believe that through personal intention, discipline and grace you can awaken and discover your true identity. And that every one of us has unshakeable resiliency, freedom, happiness and love residing deep within.

Merton invested much of his time contemplating the higher truths of reality. He called that reality “god.” He taught that through the practices of contemplation, meditation, solitude and prayer you can change the climate of your mind and shape it into a reality constructed of love. “Your life is shaped by the end you live for.” Meaning, how you stand at the end of your final hours will be shaped by how you invested your time. Challenges will always arise. It won’t matter what you go through, it will matter how you got through it.

Merton was a mystic, monk, poet, social activist, a literary legacy and a bridge between religious cultures. He was described as “the greatest Catholic of the 20th century” and “a voice for this country in the next century.” "Merton was above all a man of prayer, a thinker who challenged the certitudes of his time and opened new horizons for souls and for the Church. He was also a man of dialogue, a promoter of peace between peoples and religions,” declared Pope Francis.

In perhaps one of his most loved books, “Seeds Of Contemplations,” Merton defines contemplation as: “...not trance, ecstasy, nor the sudden unutterable words, nor the imagination of lights. It is not the gift of prophecy nor does it imply the ability to read the secrets of mens’ hearts. Contemplation is no pain killer. It is a spontaneous awe at the sacredness of life, of being. It is gratitude for life, for awareness and for being. It is an anguish of realizing that we no longer know what God is. It is an intuitive awakening in which our free and personal reality becomes fully alive to its own existential depths, which open out into the mystery of God.”

Spiritual contemplation is often projected as being “woo-woo” and/or having little rational thought. If your spiritual practice is not shaking you up and constantly getting you to think and evolve then it might be worth questioning. Like Merton said, it is “no pain killer’ and there can be a feeling of anguish in letting go of what we think life is all about. There are times when I have experienced great pain because I realized I no longer agreed or liked who I was. Thankfully, I have come to appreciate that this process is a form of awakening, where my reality becomes more fully realized.

Thomas Merton was only 53 when he died. In his lifetime, he wrote over 70 books. His contemplations on spirituality led to one of his most famous quotes: “Life is this simple: we are living in a world that is absolutely transparent and the divine is shining through it all the time. This is not just a nice story or a fable, it is true.” I find it comforting that monks who spend all their time contemplating life say these things. We want to believe that life is this simple and that the divine is transparently shining, but this is not the common experience most of us have. “It doesn’t suffice to have someone else tell you—we want the direct experience,” is what my teacher always says.

How can you cultivate this kind of direct experience? Merton’s prescription is to get quiet, get still and cultivate an interior life through contemplation, meditation and solitude. “Our being is silent, but our existence is noisy. Yet when our noisy actions stop, there is a ground of silence always there.” Merton was a monk who got to enjoy the gift of time that many of us householders don’t have an abundance of. Although many of us cannot fathom the idea of living a life of solitude there is much to be gained from considering the contemplations of the ones who did. The “Merton’s” of the world are like “spiritual athletes.” They repeatedly claim that true sustainable peace can never be found in the world of change. Can you look to the ground that they are pointing to? The ground of silence, that does not change?

If you truly desire to experience the “ground of silence that is always there” then heed Merton’s words. “Don’t let all your time be devoured by activities and strangled with attachments. Learn to be alone. Let there be a place somewhere in which you can breathe naturally, quietly and not have to take your breath in continuous short gasps.”

Physical isolation, contemplation, meditation and prayer comprised, what Merton believed, the ultimate medicine. Whether these things are done in increments of 10 minutes, 30 minutes or an hour, everyday or only twice a week does not matter. Personal retreats radically shift our perspectives. People sometimes think this sort of activity can be selfish—that it is about an “escape” or a narcissistic way of running away from responsibilities. But understood correctly, it is actually quite the opposite.

“We do not go into the desert to escape people but to learn how to find them; we do not leave them in order to have nothing more to do with them but to find out the way to do them the most good.” Merton was strongly against the idea of alienation and did not want people to be confused about what solitude and silence meant. He went on to say that there are two kinds of silence: negative and positive. In his book, “Love And Living” he said: “Silence has many dimensions. It can be a regression and an escape, a loss of self, or it can be presence, awareness, unification, self-discovery. Negative silence blurs and confuses our identity, and we lapse into daydreams or conjure anxieties. Positive silence makes us whole. You realize who you are, who you might be, and the distance between the two.”

In my own personal moments of silence, I have experienced this to be absolutely true. I have gone on long silent meditation retreats that have radically transformed the way I see myself and others. The time alone helps me see what I cannot see when I am caught in the wheels of the “social machine” back at home. During moments of deep meditation, I have experienced tremendous amounts of love, patience, compassion and insight. I have also experienced the fake masks I wear, my shortcomings, barriers and the poor choices I have made. My teacher calls it “shakti,” Merton called it “grace” and others call it “love.” Labels aside, there is an invisible support that can be unconsciously channeled and will continue to evolve your being if you let it.

When I think about personal-development I think of a Baron Baptist quote. “Death is coming to a body near you.” Many esoteric traditions believed this and so did Merton, which might explain why he accomplished so much in his short time. Life is short and you can learn to overcome its challenges if you can invest your energy and time wisely and not squander it on meaningless moments.

Energy follows attention. Contemplation, meditation, solitude and prayer are practices not just for monks but for everyone. These practices, done regularly, shape your energy and reveal your true self. In the words of Thomas Merton: “What can we gain by sailing to the moon if we are not able to cross the abyss that separates us from ourselves? This is the most important of all voyages of discovery, and without it all the rest are not only useless but disastrous.”

A Yoga Unplugged collaboration - written by Jennifer Reuter, edited by Sarah Burchard

The audio version of the blog post "Contemplating The Teachings Of Thomas Merton" from yogaunplugged.org

Photo by Melina Reuter

“There are things you can’t reach. But you can reach out to them, and all day long. The wind, the bird flying away. The idea of God. And it can keep you as busy as anything else, and happier.” – Mary Oliver

Mary Oliver was born on September 10th, 1935. She was an American poet and winner of the Pulitzer Prize and National Book Award. She died in January this year at the age of 83.

Oliver left us with her poetic treasures. A gift that so many of us adore and cherish. I humbly offer this article as a tribute to her poems, wisdom and timeless messages that continue to inspire and transform our journey as a human collective.

Oliver contemplated and wrote about the greatest love of her life––-nature. The natural world was her church and spiritual refuge. She possessed a remarkable, intuitive perception with which she used to brilliantly express nature’s wonders and their unseen healing powers. Her message: nature is medicine.

I enjoy sharing her poems with my kids. They are simple, elegant and lovable and because of that she is accessible to everyone regardless of age, culture or education.

Oliver constantly invites us outside to experience natural medicine. It is here where we can rest, listen and nourish parts of our inner spirit that have become fragmented.

“Resting in nature” was Oliver’s spiritual practice. It is what made her a mystic in every sense of the word—living in a “divine communion” with the natural world and it’s wonders. She writes, “I have refused to live locked in the orderly house of reasons and proofs. The world I live in and believe in is wider than that.” She was eager to express this wider world and welcomed us into it.

In her poem entitled "To Begin With, The Sweet Grass" she writes, “The witchery of living is my whole conversation with you, my darlings. All I can tell you is what I know. Look, and look again. This world is not just a little thrill for the eyes. It’s more than bones. It’s more than the delicate wrist with its personal pulse. Its more than the beating of the single heart. It’s praising. It’s giving until the giving feels like receiving. You have a life. Just imagine that! You have the day, and maybe another, and maybe still another.”

She teaches us that every moment we are “present” is another chance for praising. These messages pervade her writings. Whether it is to become present to the ocean, roses, grasses, stones, or swans she wants us to join her in becoming more attentive and absorbed. She believed that we receive nature’s gifts by giving it our full attention.

In her poem “Evidence" she writes, “And, where are you, with your ears bagged down as if with packets of sand? Listen! We all have much more listening to do. Tear the sand away. And listen. The river is singing.”

Have you ever had the feeling, after getting quiet and still, that there is more to life than what meets the eye? This was Oliver’s invitation and challenge to each of us––to find the deeper meaning in all things. That just because you don’t see something on the surface, doesn’t mean there’s not something more there. There is so much we can't see with our eyes, or hear with our ears, yet it is still there. This energy, sometimes called prana shakti in yoga, is alive, potent and inside everything on this planet.

We all know intuitively that there is more to life than what meets the eye. Simply pausing, feeling it and contemplating it ignites our 6th sense and transforms our day to day experiences. Oliver tapped into this. She was in touch with the prana shakti and gorgeously expressed her experiences in her poetry.

It’s like in the movie Star Wars when the Jedi's have to use the "force." What they are really doing is intuiting the deeper meaning of what’s out there. With contemplation they are able to harness their powers that lay dormant.

Oliver’s contemplations on the transformative effects of beauty inspires me. “Beauty without purpose is beauty without virtue. But all beautiful things have this function—to excite the viewers toward sublime thought. Glory to the world, that good teacher.” The world is teaching us that beauty can be found anywhere. It doesn’t always have to be the grand feathered peacock, it can also be the ordinary, simple things.

For instance, in the poem “Mindful” she writes, “Every day I see or hear something that more or less kills me with delight…it is what I was born for—to look, to listen…Nor am I talking about the exceptional, the fearful, the dreadful, the very extravagant—but of the ordinary, the common, the very drab…” We often desire and are searching for the metaphorical fireworks to go off in our life. If this is the case, we may be waiting for some time. Most of us are severely dehydrated and are desperate for some soul refreshment. It is helpful to remember that less is more.

The soul’s refreshment is the simplicity of life––the true beauty that surrounds us in every moment. Ask yourself, what can I feel in my heart when I am looking into the world just witnessing? Am I “here” for it? Or, as Oliver said, “...am I just swimming in my thoughts?”

Oliver asks the question, “If you have not been enchanted by this adventure —your life—what would do for you?” I wonder how many times she asked herself that question when she was growing up. Her childhood was “un-enchanting.” She revealed in personal interviews that her family was very dysfunctional and that her father sexually abused her. Instead of withering on the vine, the tenacity of her inner spirit drove her outside into nature where she took long walks.

Those long walks became her enchantment—the remedy for her broken heart. She wrote about her parents only one time ending with, “I give them-one, two, three, four—the kisses of courtesy, of sweet thanks, of anger, of good luck in the deep earth. May they sleep well. May they soften. But I will not give them the kiss of complicity. I will not give them the responsibility for my life.” Self pity would not be her companion. Oliver was determined to take responsibility for her future and follow her bliss. I am grateful she did, because her poetry now greatly influences me and countless others.

Her words refresh my tired eyes and weary states of being. She is an inspiring role model and a true teacher. Can we all be a little bit more like Mary Oliver? When life is getting us down, can we pause to hear the song of the birds? See the dazzling colors of the flowers? Smell the rain as it touches the earth? Can we trust in nature, even in the silence and stillness? And allow it to console and nourish the dissatisfied places in our hearts?

True nourishment is “somatic.” It is distinct from the brain. We cannot “think” our way towards nourishment, it comes from experiencing a felt-sense of well-being. The elixir is not always found in words, but found in the language of the heart through feelings, sensations, pulsations and vibrations. The universe is constantly trying to communicate with us in this language. Remember to stop and feel it from time to time. If you suddenly and unexpectedly feel joy, give in to it. In a world where hate and chaos is everywhere love is always the way. And there is always more to learn than what is on the surface. Oliver taught me that.

A Yoga Unplugged collaboration - written by Jennifer Reuter, edited by Sarah Burchard

“Try something different – surrender.” —Rumi

Photo by Erriko Boccia via Unsplash

How do you feel when you are told to surrender, let go or soften into the present moment? I don’t know about you, but for me those words only work when I am feeling relaxed and peaceful. During times of stress, especially when I am caught off guard, surrendering does not happen automatically. It is a behavior that I have to practice.

According to Patanjali, the author of The Yoga Sutras, there are three actions or (kriyas) that constitute yoga: self-effort (tapas), self-study (svadhyaya) and self-surrender (ishvarapranidhana). He believed that these kriyas were the key to easing struggles, living fearlessly, and finding fulfillment in life.

Ishvarapranidhana can be translated in the following way:

Ishvara: a personal choice (in relation to the mystery of life)

Pranidhana: surrender, devotion

Patanjali was a non-dogmatic theist and a genius. He knew that if he wanted to teach the masses about the true meaning of yoga then the general term “Ishvara” would be more digestible. My guess is that he intuited that if you give people the choice of who they can worship they will be more open to listen to what you have to say.

Your personal choice

Over the past few years I have discovered new insights and strategies for embodying the kriya of ishvarapranidhana. The part that resonates with me the most is this concept of “personal choice.” The idea is that by following your heart, and making choices from this place, you are practicing self-surrender. This is much different than feeling like you have to surrender to a force that is distinct and different than yourself, like for example: Jesus, the Buddha, the Divine Feminine, Krishna or Allah.

There will always be suffering

What about surrendering to a state of being, in which all experiences arise, unfold and pass away? Could ishvarapranidhana also mean having reverence for the present moment?

When I think of this question I am reminded of a quote from the Bible: “for the place in which you stand is holy ground.” Is this ground in which we are currently standing holy and perfect in every way? Many of us may answer no. Daily stresses and emotional problems that come up are real and often debilitating—nothing feels “holy” about them. It is no wonder then, that both Patanjali and the Buddha taught that the universal human condition is suffering.

Modern neuroscience now agrees with these spiritual teachers. There is something about our human brains that cause us to suffer. Feeling disappointed with others or yourself, regretting not doing “enough”, the fear of getting older, feeling like you have “no time”––notice your tendency to judge and hang on to negative emotions like these.

The software of the mind has a “looping mechanism” and if nothing is done to attenuate and counteract negative emotions they will loop on relentlessly. This is called “negative neuroplasticity” and is what holds us back from happiness. This built in neurobiological system can either be helpful or harmful depending how you use it. So how can you hack the negative loops and re-wire with positive ones?

Say YES to life

There are new insights and strategies that can lead to positive loops. Adopting a daily practice of saying yes to the present moment is an excellent way to surrender and create a positive loop. “Always say 'yes' to the present moment... Surrender to what is. Say 'yes' to life - and see how life starts suddenly to start working for you rather than against you.” This Eckhart Tolle quote reminds us of what is possible when we say yes to life. Think of it as a form of “self regulation”, or a “devotion in motion.”

Saying yes to life is a way of training the circuitries of your brain. It is also a practice that encourages you to act more from the heart and less from your head. It is not easy to ask the ego to step aside. Letting life inform and guide you is a practice, and the bad news is life might have a different plan for you than what you want. I read once that we are born with one third of our traits and the other two thirds we need to cultivate. What kind of traits have you cultivated? By saying yes to the present moment you start to train yourself to become more resilient when unpredictable stressful moments arise.

Stay open and curious

A startling insight I have developed practicing ishvarapranidhana is the realization that I really don’t understand anything. My ego thinks it does, but that is where I get into trouble. Understanding that I don’t really understand myself, others or the world has become an interesting entry point into self-surrender. My ego shrieks at the idea of deferring power outside of itself, but for some reason (call it grace maybe?) when I stay open and curious, let my ego go and trust in a higher power, magic really does happen.

The power of mindfulness

In order to say yes to life, and allow a higher intelligence to direct us, we need to be “in-tune” to every moment in our lives. If your natural tendency is to rush through your day, you will likely miss meaningful messages that are being transmitted to you at any given moment. How many unconscious mental and physical routines do you have each day? Are tasks like driving home from work, checking the mail, doing the dishes or having your morning coffee things you do mindfully or do you do them on autopilot? If we are not paying attention we can easily become identified with our stories, cravings and phobias and become blind to the extraordinary moments of being alive. Hence, don’t take any task big or small for granted. They are all opportunities to practice living mindfully.

The Four Foundations of Mindfulness

Below are the Buddha’s teachings of mindfulness. You can practice one or all of them, it makes no difference. What matters is your intention.

1. Pause and become aware of your body. Notice your breath. What is your body’s relationship to the environment in this moment? Where is your body in relation to space and time? Sometimes we are so lost in our thoughts we don’t pay attention to where we are. Note how everything is constantly changing. We become mindful to such a degree that we become detached. It is then that we discover we are more than just our bodies.

2. Pause and become aware of sensations. What information are your senses bringing in? Are they pleasant, unpleasant or neutral? These inquiries can lead to powerful self-mastery skills especially with addictions. Just having a devotion to this pause itself can prevent us from behaviors that don’t serve us.

3. Pause and become aware of the thought patterns that are in our consciousness. What are the characteristic thoughts? The memories? The images? Note how you can be dragged here and there by them. The pause itself can be a way to observe thoughts without getting involved, and overtime you can learn to disidentify with them.

4. Pause and become aware of the totality of the previous three. What are the overarching ideas and concepts that shape your daily experiences? The ideologies and structures of your own reality? Eventually you will get better at analyzing them and their constituents.

Meditate on this

Meditation has helped me tremendously with getting in-tune, detaching and disidentifying from all of the labels and fears I like to believe are real. It helps me focus and and get centered on the astonishing reality of my existence right now. When I am not ruminating over my worries I notice I have so much more brain power that can be channeled into my actual reality.

I am not a purist. I value various wisdom traditions available to us on this planet. Patanjali was a yogi and the Buddha (no shocker here) was a “buddhist”. Both had similar views, but different ways of teaching. We can learn from these great masters if we stay open and willing to surrender.

The Bhagavad Gita teaches that “yoga is skill in action”. This always reminds me that life is dynamic and it is how we bring our consciousness to life that makes all the difference in our experience.

A Yoga Unplugged collaboration - written by Jennifer Reuter, edited by Sarah Burchard

Imagine for a moment that you are driving a chariot being pulled by five very strong, wild horses. You’d like your journey to be peaceful, stable and steady, while progressing in the direction you desire right? In order to do this you have to understand the nature of these horses and how to tame, direct and discipline them… otherwise you won’t be traveling comfortably or very far.

The metaphor of the chariot and wild horses is an ancient one. The horses represent our five senses, which are often strong and wild, and pull our mind in different directions. The practice of yoga helps tame the senses encouraging grounding and focus. Think of your body as having an untapped inner technology. It is your job to study the “owner’s manual” to help you travel more peacefully and joyfully through life. Understanding this “technology” has been the life long quest of many mystical traditions.

The yoga tradition contains many maps, techniques and inquiries that help one understand their inner technology and how to use it. Your end goal is to experience expanded states of consciousness so that you can connect with the divine.

These techniques are outlined beautifully in Kriya Yoga, or the “actions of yoga.” The three major components of this practice are:

Tapas—Self-effort or discipline

Svadhyaya––Self-study

Isvarapranidhana—Self-surrender, or devotion

Tapas in particular is a crucial component for taming the wild horses that pull you. This Sanskrit word has many nuanced meanings. On the most basic level, it has to do with “heat” and at a more complex level, it reflects “a heat that produces a positive inner alchemy". Tapas is known for being a fiery discipline that helps one purify mind and body from the limitations and blockages that keep you from experiencing your true light.

Other words to describe Tapas are:

Tenacity

Grit

Courage

Will Power

Perseverance

Determination

As a parent, I find that neither one of my kids have much grit when life gets tough. There is a lot of talk in the house about having grit and the “heat” that it can cause. I remind them that temporary friction and discomfort leads to tremendous progress in the long run. The act of Tapas, or fiery discipline, flexes the mind’s muscles. The more it is practiced the stronger those muscles get.

As the great Mahatma Gandhi once said, “strength does not come form physical capacity. It comes from an indomitable will.” This will, to “be the change you wish to see,” causes friction and heat caused by what Gandhi called the “ego-desire complex”. It is important to remember, that sometimes what your ego desires is not helpful and can even be harmful.

Tapas means different things to different people. Sometimes a Tapas practice involves getting up early in the morning to exercise every day. For others it could be to sit down and meditate, or to start and maintain a healthy diet. Ultimately Tapas is a dedicated practice that helps burn off the impediments that limit or hold us back from true harmony and wholeness.

Nelson Mandela’s famous quote, “our deepest fear is not that we are inadequate, our deepest fear is that we are powerful beyond measure,” speaks of Tapas. How much power and progress could you experience in your life if you had the discipline to stay fiercely dedicated to your heart’s path?

A Yoga Unplugged collaboration - written by Jennifer Reuter, edited by Sarah Burchard

Photo by Fabian Burghardt via Upsplash

Over the last few weeks the COVID-19 pandemic has drastically changed our lives. Now, more than ever, is the time to take your health seriously and that includes your mental health.

In todayʻs episode Sarah is talking to Dr. Suzi Kiss.

Dr. Suzi Kiss is a Clinical Psychologist who has been practicing for over 20 years. Her areas of specialization include depression, anxiety, relationships and, as she often says, “high-functioning neurotics” like herself.

Today Suzi and Sarah discuss the criteria that must be met in order to be qualified as clinically depressed.

They talk about…

• How she became a psychologist.

• Why she chose depression as her field of specialization.

• How to determine if you are depressed.

• The difference between depression and a depressive episode.

• How genetics plays a role.

• PMS symptoms showing as depression.

• Suggested treatment.

• What causes the side effects of antidepressant drugs.

• The one treatment that may work more effectively than drugs.

When Suzi and I recorded this episode we had no idea it would air during one of the most devastating times of most of our lives.

If you think you may be suffering from depression or know someone who might be please listen, share and reach out for help.

-

Contact Dr. Suzi Kiss at:

drkiss@hawaii.rr.com

(808) 944-6900 ext. 1

24 hr Hawaii Suicide & Crisis Line (808) 832-3100

Decision Fatigue often results in poor choices. It’s the end of a busy day, your brain is tired of making decisions, so it becomes lazy and impulsive.  

Photo by Vladislav Babienko via unsplash.com

But, decision fatigue can be subtle. Unlike running a marathon until you are physically exhausted, decision fatigue mentally drains you until you are disconnected from your core values.  

Whether you are a CEO, an athlete, a parent or retired—nobody is exempt. Our brains get tired because they work non stop. Getting enough sleep and making sure you have proper glucose levels in your brain are helpful strategies. But, when it comes to ensuring your important decisions will be aligned to your core values on a daily basis—meditation is one of our greatest tools. 

Meditation not only offers a reboot for the brain, it restructures it. The theory of neuroplasticity states that you can re-wire your neural connections in any way that you desire. You can unplug from the circus wheel of life and find inner calm, shrinking the amygdala —the part of the brain that is quick to panic during states of distress.

The foundational teaching used to describe authentic meditation is called “yogas citta vritti nirodha.”  

According to the Yoga Sutras 1:2 this translates to:

Yoga: Union/Meditative absorption

Citta: Stuff in your mind

Vrittis: To turn

Nirodah: To calm, quiet and even stop

This means that yoga is what happens when the stuff in your mind, that is always turning, quiets down and/or stops. Simply put, it pauses a panicky brain.

In this teaching, yoga is used as a noun. It is the result of getting your mind and body to settle down and be quiet. Meditation quickly reveals mental patterns or conditionings-- the stuff in your head that is continually “turning.”  What if the turning quieted down? What if your not so helpful thoughts stopped all together?  

What if you had moments of restful alertness where you could “step outside" of your mental constructs and for once not identify with them? What if, instead, you could see them for what they are: twirling and turning conditions of a “limited nature.”  What if you could then step back into life with a bigger view or perspective along with fresh and new possibilities accompanied with a stronger will power?  

All decisions deplete mental energy to a certain degree. Deciding what to wear, which way to drive, what to eat for dinner, how to answer a text, where to take your next vacation, what kind of action to take in a time of conflict, how to be a better parent, how to spend money more wisely, and on and on. These are just daily typical decisions. These are the easy ones compared to life’s surprise interruptions. The challenges that you were not expecting, but are now forced to solve.  

Studies show that by 4:00 p.m. our will power and self-control are at their lowest. By early evening we are more susceptible to irrational decisions or just avoiding life altogether.  

How To Avoid Decision Fatigue:

1. Embrace a daily meditation practice

2. Aim to make your toughest decisions of the day in the morning from 9:00-12:00 p.m.

3. Get plenty of sleep every night

4. Mind your glucose levels. Don’t allow yourself to get “hangry.”

If these tips feel impossible or unrealistic know that, just by reading this and informing yourself, you have already taken the first step. Changes happen over time and there are no quick fixes.  There is a lot of knowledge out there and finding the kind that works for you and putting it into action will create effects you would have never imagined. 

Gandhi once said: “Strength does not come from physical strength but indomitable will.”  The strength needed to move mountains or simply get out of bed in the morning comes from will power. Will power comes from the ability to unplug, rest, reboot and recalibrate, so that you can stay steadfast and be your best self. The goal is to do all this without ever having to compromise your core values.  

A Yoga Unplugged collaboration - written by Jennifer Reuter, edited by Sarah Burchard

In the laboratory of my life, I have come to understand and appreciate the difference between rest and true rest. There is a grave price I pay when I don’t make time for the latter.

True rest is not the kind that comes from reading books, binge watching a Netflix series, having a cocktail or indulging in other means of escape. Although these activities certainly have their place, it is important to recognize that this kind of rest can only do so much before we are right back in old patterns of restlessness.

I like to think of true rest as a nutrient. One that produces a state of relaxation where the inner tensions of the muscles, emotions and mind are released.

Yoga nidra is a systematic meditative practice that gifts the body and mind with the treasure of true rest.

Yoga nidra and other meditative practices reside in this category because they not only relax us, but restructure and reform our entire personality from within.

Broken down, the term “yoga nidra” implies an integration of the changing states of one’s consciousness.

Yoga = a state of integration

Nidra = the changing states of consciousness

In the field of contemplative neuroscience there is overwhelming evidence based scientific research, that clearly demonstrates the benefits of a consistent meditation practice. The results are measurable, reliable and undeniably indicate that true rest is taking place during meditation.

What exactly is yoga nidra and how does it activate true rest?

Yoga nidra is a “tried and true” meditative map. It guides a person from the gross body to the subtle levels of their being. Utilizing various relaxation techniques, the practitioner is guided inward where they can systematically release tension one level at a time.

Beginning at the level of the body and then proceeding to subsequent layers of breath and mind, one is guided into profound states of relaxation—ultimately hovering in the theta state, also known as the place “in-between waking and sleeping.” It is here that one marinates in true rest.

One of the core teachings of yoga nidra is learning how to welcome everything in without identifying with their associated content. For instance, welcoming in doubts or judgements acknowledges their existence and it gives them a moment to be seen and heard. These “guests” are nothing more than feedback mechanisms trying to reveal information that often get suppressed. By welcoming them in, they can point the way home to our most authentic self.

In this spirit of receptivity, which takes time, patience and practice to cultivate, one begins to realize and stabilize another domain of being. This other domain, that is also “you,” resides metaphorically under your sensations, emotions and thoughts.

Sometimes called the “witnessing presence” this domain is the essence of our being. It is perfect, whole and needs no fixing. It is that part of “you” in which everything is ok and alright. In this state of being there is nothing one needs to know, get, or do.

By repeatedly recognizing and becoming one with this domain we slowly recover from our wounds and begin to build the strength and resilience we need in order to face life’s challenges. Herein lies, true rest.

As a practitioner since 2005, and now as a teacher, I have encountered many confusions and misunderstandings when it comes to yoga nidra. A common confusion, that I had for a while, was that I wasn’t receiving any benefits because I kept falling asleep. People also wonder if they are being hypnotized. Some may put off trying it because they don’t think they are the “type” who can meditate or don’t think they will like someone talking the entire time through their meditation.

I have come to learn that yoga nidra is not hypnotism. And despite what anyone says, everyone can meditate. And as far as talking goes, yoga nidra is a guided practice and offers the muscles of the mind and spirit different benefits than what silent techniques do.

Perhaps the greatest thing I have learned is that yoga nidra follows the same biological principles we use to fall asleep at night. Thus, when you are sleep deprived your nervous system, which is smarter than you, will seize the opportunity to heal and put you to sleep. So, yes sleep can happen and it is OK, because you are still receiving the instructions subconsciously. If you don’t want to fall asleep you can always sit up during the practice instead of lying down.

During my first years of yoga nidra I slept through most of it. At times I would hear the instructions and other times I would fade out. I did not understand what was happening, but had faith in my teacher, the practice and the results. I noticed right away that life was better. I was more capable, calmer, clearer and compassionate.

Today as I practice I am able to stay awake and aware. My body is asleep but my mind is awake. I directly experience the changing states of consciousness and often times I can hover on the edge of sleep. Depending on my own sleep debt, I might slip over the edge into sleep, but it is rare that I stay there.

I feel that our culture is overstimulated and yearns for ways to unplug and slow down. I have faith in the resilience of humans, but adapting to the blinding “bling-bling” of speed and technology takes time.

Are our bodies designed for this explosion of digital extremism? Whatever the answer is, we have to learn how to acclimate. Practices that re-boot the mind and body are crucial if we want to maintain mental and physical health.

Yoga nidra is a very accessible meditation practice. In just 20-30 minutes you can access true rest.

There are many resources for this practice. The Insight Timer app and YouTube have made this practice available no matter where you are.

A doctor friend of mine practices during her lunch break 1-2 times a week. She keeps a yoga mat and pillow in her office. She shuts the door, lies on the floor and puts her legs up on a chair. After 25 minutes she has new found energy, clarity and attitude to serve her patients for the rest of the day. Personally, this is the kind of doctor I would want.

Practices that enable you to harness true rest are not only valuable, but necessary if you want your light to shine bright. Yoga nidra is one of these practices. It will not only make a difference in your life, but also with the people you interact with and love.

As Marinanne Willamson said, “And as we let our own light shine, we unconsciously give the people permission to do the same. As we are liberated from our fear, our presence automatically liberates others.”

See you in Yoga Nidra...

A Yoga Unplugged collaboration - written by Jennifer Reuter, edited by Sarah Burchard

Kilty Inafuku is a former engineer turned yoga educator who has trained with the likes of Jason Crandell and Seane Corn. Her teaching style is very methodical, breaking down the mechanics of each posture in a very deliberate way, so that you are moving through each one safely and intentionally. Her classes are both spiritually and physically powerful with a focus on strengthening in relation to mobility.

Her belief is that what we do ON the mat is practice for how we operate OFF the mat. How you talk to yourself, how you approach a challenging situation, how you receive, and how you do you anything in your asana practice is usually a direct reflection of what's happening in your everyday practice of life (the real yoga).

Kilty leads incredible yoga retreats all over the world and travels almost monthly on her own.

In today’s discussion Sarah and Kilty talk about how those travels have influenced her yoga practice and how yoga can influence the way you travel.

Kilty also offers some great travel tips including what to pack, how to travel on a tight budget and how to get in on one of her epic international yoga retreats.

Learn more about Kilty at kiltyyoga.com

Related links:

Trusted House Sitters

YogaTrade

The Travel Yogi

Work Away

Sunny Savage is an internationally recognized authority on wild foods She is the author of Wild Food Plants of Hawaiʻi, and is the creator of the soon-to-launch Savage Kitchen mobile app. Her wild food cooking series: Hot on the Trail, has been aired in countries around the globe and her TED talk: You Can Eat That - the gift of wild foods has over 11,000 views on YouTube.  

Sunny has an intimate connection to the wild and she lives to speak about it. Her talks are inspiring and educational and approach conventional theories about how we should handle invasive plant species in a new, more loved-based way.

In this episode, Sunny and host Sarah Burchard discuss what we can learn from wild, invasive plants, how they affect food security and how they can be used.

Welcome to Yoga Unplugged Conversations

A podcast dedicated to helping you grow, thrive and gracefully make tough life decisions, so you can lead a happier, healthier life.

Yoga Unplugged Team member Sarah Burchard is your host. She invites special guests on the show to deep dive into real life issues, providing tools and philosophies to help you navigate them with greater ease.

Sarah is a freelance writer, natural foods chef and certified health coach who is passionate about promoting local businesses and food through her writing, farmers market tours and farm-to-table events under the name, The Healthy Locavore. When she is not talking food she's marketing events for Yoga Unplugged and supporting the yoga community on Oʻahu.

Darity Wesley is back on the show today! An award-winning, best-selling author, lawyer and speaker who has travelled the spiritual, metaphysical, esoteric and personal development paths for many decades. Darity has become an extraordinary wisdom sharer over the past few years and is a powerful resource for the application of evolving consciousness.

In this episode Sarah and Darity discuss how you can fuse your passion with your business in order to bring a higher level of purpose to your lifeʻs work.

They talk about how upleveling your work in this way affects your personal life, what to do when you are struggling with your business and what they think about complaining.

If you have just started a business, are planning to start a business soon or are feeling antsy or unfulfilled with your current job this oneʻs for you. 

You can sign up for Darityʻs Love from the Lotus World emails for free by emailing her at: Darity@DarityWesley.com

Purchase How To Be The Real You and You Can Transform Your Life by Darity Wesley on Amazon with their accompanying workbooks.

And watch her video “Fearlessness” on YouTube.

We also recommend The E-Myth by Michael Gerber and Spirit Means Business by Alan Cohen for more business related resources.

“When the breath wanders, the mind also is unsteady. But when the breath is calmed the mind too will be still, and the yogi achieves long life. Therefore, one should learn to control the breath.” ~Svatmarama, Hatha Yoga Pradipika

The yogis were fascinated with the breath. They knew it held the key for unlocking our true potential mentally, physically and spiritually.

They also believed that a reduction of prana (our vital life force) causes the world we see to become dull and our bodies to become weak.

There is no question that we live in a fast paced, digital world where unhealthy habits and chronic stress proliferate. Because of this, our breath, our primary mechanism for staying alive and the muscle that keeps the heart beating, becomes compromised.

It is estimated that we breathe 21,600 times a day. Nearly all those breaths are automatic and unconscious, which can create a mishmash of interruptions including shallow gasps or heaving.

Ron Hruska M.P.A., P.T. is the director of the Postural Restoration Institute, where he helps people understand the importance of posture and breath.

“It doesn’t matter whether you’re an 80-year-old smoker, a 23-year-old Olympian, or an average human being,” says Hruska. “Odds are good that the way you are breathing right now is flooding your body with stress hormones, compromising your joints and mobility, bottlenecking your energy, and undermining your performance while exercising and in everyday life.”

It is not enough to become aware of how you are breathing. Your posture plays a big role too. In fact, the posture you choose to take every moment is either helping or hindering your oxygen consumption and blood flow.

For example, slumping the shoulders and chest from working on the computer creates distortions throughout the rib cage. Repeat that slump over a long period of time and you will literally reform the bones of the ribcage and spine. This imbalance shifts the line of pull on the most central muscle of the human body: the respiratory diaphragm. The same goes for anyone who consistently flares or “pops” their ribs out.

Since the diaphragm is connected to the heart via connective tissues—any distortions to the diaphragm can put pressure on the heart and aorta, impacting their function and blood flow over time.

Don’t take posture for granted. It is tied to the quality of your breath and breath is linked to mind, body and spirit. Repeatedly remind yourself to sit or stand up straight. Think mountain pose. It is something you can always work on whether you are doing the dishes, standing in line, driving or shopping. It is so easy to be lazy and slump, but there is a cost to poor posture and that is a cut off to our life line.

Stress is another thing that can affect our breath and is often ignored. You can tell when someone is stressed. You can see it in the way they are breathing. Your ego wants to pretend that everything is cool, until it realizes everything is not cool and goes into panic or avoidance mode.

When someone is stressed they are usually breathing from their chest. Chest breathing is not what hurts you, it is how your body perceives chest breathing that is the problem. It tells your body you are danger.

“In times of fight-or-flight, your brain recruits the less-efficient respiration muscles first,” says Louis Libby, M.D., a pulmonary physician, voted as one of the Best Doctors of America. This is what is called chest breathing.

The nervous system is brilliant. Why would it use the primary mechanism for breath first if you are being stalked by a tiger? It doesn’t. Instead, it triggers chest breathing. The true powerhouse, your diaphragm, gets placed on hold in case things go from bad to worse. The nervous system knows it might need back up, so it will not stress or exhaust the diaphragm during this time.

Even though we don’t live in a world with tigers stalking us, our brain perceives stressful life situations in the same way. Chest breathing suggests that life is not ok.

In response the brain produces stress hormones such as cortisol and adrenaline. Emitted in excess these hormones can wreak havoc on the body.

“That’s a good thing if you need a burst of power and speed to escape a predator,” says Libby. “But if you can’t shut it off, which is what happens with chest breathing, you strain your entire cardiovascular system.”

Bringing attention to our posture and how we are breathing is crucial for our wellbeing, so it is important to make a habit of continually checking them both.

Check your posture. Are you sitting or standing up straight? Do you have a natural curve in your lower spine or is it rounded?

Check your breathing. Is oxygen coming from your belly or your chest? Put your hand on your belly and feel it rise on the inhale and relax away on the exhale. Stay here for a few minutes and notice the change in your attitude.

Diaphragmatic breathing, or belly breathing, is the age old secret of the yogis. It accesses our parasympathetic nervous system, which is the regenerative system that releases growth hormones, decreases heart rate and blood pressure and lowers the harmful effects of cortisol. These functions restore the body and bring clarity to the mind, returning both back to a state of balance.

Try to spend more time in the parasympathetic realms of rest and relaxation and watch how it affects your thoughts, words and actions. In periods of activity—check your posture repeatedly so your diaphragm has a chance to perform optimally and consciously enjoy your breath in the belly.

The quality of life you deserve lies in between the pulsation of activity and rest. Don’t forget to breath.

Breathing practices to try at home

Try these for 5-10 minutes each:

1. Start simply by having a hand or a yoga block on the abdomen and gently attempt to breathe up or down. It is important to switch into “feeling” the breath and not “thinking” the breath. For example, feel the inside walls of the belly –– the front wall, side waist and lower back areas –– expand on inhalation and relax on exhalation

2. The 1:2 technique encourages deeper breaths. Using diaphragmatic breathing, breathe in for a count of two and out for the count of three or four. Adjust the numbers so that the exercise is comfortable and not stressful. The elongation of the out breath can often create an opportunity for a deeper inhale.

A Yoga Unplugged collaboration - written by Jennifer Reuter, edited by Sarah Burchard

Photo by Robin Benzrihem on Unsplash

Welcome to Yoga Unplugged Conversations

A podcast dedicated to helping you grow, thrive and gracefully make tough life decisions, so you can lead a happier, healthier life.

Yoga Unplugged Team member Sarah Burchard invites special guests on the show and dives into real life issues, providing tools and philosophies to help you navigate them with greater ease.

Today Sarah is speaking to Sara Hill – Lawyer and CEO of the wildly successful restaurant group: Handcrafted, sister restaurant group to the infamous Merriman’s Restaurant group in Hawaiʻi. Hill is a master manifester who comprises an equal blend of business savvy and spiritual awareness and shows up with both no matter what the circumstances. 

In this episode Burchard and Hill discuss the mystery of manifestation, why it works and how to make it work for you. The talk about the challenges of working in the restaurant industry, the infamous advice "trust the universe," and how past trauma can effect your future. 

Handcrafted restaurants include: Moku Kitchen (Oʻahu), Monkeypod Kitchen (Oʻahu and Maui) and the Beach House (Kauai).