Mindful March

Practice Gratitude

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Gratitude meditations could very well be the most powerful and rewarding exercise that we can practice. The ability to develop an attitude of gratitude creates serenity, happiness and bliss. Experiencing a sense of gratitude makes us feel good and the art meditation helps us to a state of deep mindful relaxation.

You can choose to incorporate gratitude into your meditation, or prior to your meditation take a few moments of Pranayama (breath) as you visualize all of the things you are grateful for in life.

When you are ready, lie down in Savasana (corpse pose) or sit in a comfortable position and close your eyes. Allow your muscles to relax by tensing every muscle within your body and letting go. Feel a sense of relaxation wash all throughout your body.

Let go of your thoughts and begin your breathing exercise.  

Would you like to hear me  read this to you? Click here!

Become aware of your natural breath, become aware of your natural and spontaneous breath that moves in and out of your body without any effort. The natural breath that flows in through both nostrils. Notice the feeling of the breath as it comes in and out of your nostrils.

There is a sense of coolness as you inhale the breath. Follow this feeling into your nose, your sinuses, the back of your throat, into your lungs.

There is a sense of warmth as you exhale the breath. Feel this warmth on your upper lip as you breathe out.

Your natural breath flows through both nostrils during the inhale and exhale.

Allow this breath to become longer and slower. Take a long slow inhalation, followed by a longer slower exhalation.

Now make your exhale even slower – notice the slight pause after your exhale. Slow inhale, even slower exhale, and pause. Feel the urge to breath in bubble up inside of you. When you need to inhale, please do so making sure you take a long slow inhale, and a longer and slower exhale pausing after the exhale before you take in your next breath.

Please continue breathing this way for a few more breaths.

Now, go back to the natural easy breath; releasing any control over the inhale or the exhale.

Without any control over the breath, begin to visualize the things in life you are most thankful for. This could be a person, a place you visit frequently, or a material object. Simply focus your attention onto whatever pops up in your mind, and when you’re ready move on to the next. 

 

For more resources on Gratitude Meditations check out these websites;

http://www.gratefulness.org/resource/how-to-practice-gratitude/

http://www.mindbodygreen.com/0-11776/5-yoga-meditation-techniques-to-help-you-practice-gratitude.html

 

Meditating with Mala Beads

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Some of you are probably thinking, “What on earth is a Mala?” Well, similar to the Holy Rosary, a Mala is a string of beads. Think of it as a Buddhist Rosary. Typically these beads are used to count mantras; or Sanskrit prayers in sets of 108 repetitions. However, you can also find them in numbers that divide into 108 evenly like; 18, 27 or 54. Use of a smaller amount of beads usually leads to a bracelet of some sort or a shorter necklace if using bigger beads.

Why 108?

The reasons for 108 puzzle just about anyone I meet. There are many many reasons for the meaning of 108 beads on a Mala. Here are a few as defined by Swami Jnaneshvara Bharati;

Heart Chakra: The chakras are the intersections of energy lines, and there are said to be a total of 108 energy lines converging to form the heart chakra. One of them, sushumna leads to the crown chakra, and is said to be the path to Self-realization.
Sanskrit alphabet: There are 54 letters in the Sanskrit alphabet. Each has masculine and feminine, shiva and shakti. 54 times 2 is 108.
Pranayama: If one is able to be so calm in meditation as to have only 108 breaths in a day, enlightenment will come.
Pentagon: The angle formed by two adjacent lines in a pentagon equals 108 degrees.
Time: Some say there are 108 feelings, with 36 related to the past, 36 related to the present, and 36 related to the future.
Astrology: There are 12 constellations, and 9 arc segments called namshas or chandrakalas. 9 times 12 equals 108. Chandra is moon, and kalas are the divisions within a whole.
Planets and Houses: In astrology, there are 12 houses and 9 planets. 12 times 9 equals 108.
Goddess names: There are said to be 108 Indian goddess names.
Sun and Earth: The diameter of the Sun is 108 times the diameter of the Earth. The distance from the Sun to the Earth is 108 times the diameter of the Sun.
Moon and Earth: The average distance of the Moon from the Earth is 108 times the diameter of the Moon.
Paths to God: Some suggest that there are 108 paths to God.

Seriously, these are just a few. Regardless of the meaning, the importance of the beads is to count *mantras (*(originally in Hinduism and Buddhism) a word or sound repeated to aid concentration in meditation; typically given to you by a teacher or chosen by yourself.) with devotion, feeling and your utmost full attention.

The hardest part is choosing a Mala for your own personal practice. Many yoga studios will sell these, but you can also find them at places like Crystal Life Technology in Geneva, Illinois or Beadniks, Chicago. At Beadniks, you can actually sign up to make your own Mala. (You can find my experience on Mala making here).

You want to choose a mala that best suits your needs and style. The best advice I can give is to feel the beads in your hand. Close your eyes, and feel the energy of the beads. Go with what appeals most to you.

You also have the option of looking through Pinterest for Mala ideas as well as Googling the meanings of the various beads and materials. By doing this, you can use your intention of your yoga practice to pick the perfect mala for you.

As far as price, it truly depends on what you’re looking for. The type of material generally decides the cost of the Mala. I would say in general, expect to pay $35 + for your own Mala. Just because you’re making it yourself, doesn’t always mean it’s going to be cheap. The better quality of materials, the more expensive it gets. Sure, you can go to Hobby Lobby or Michael’s and use their coupons (I have). Starting out that’s a great option. But if you’re looking for something that’s going to last, it’s going to be an investment. Think between $70 and $200 easily.

Using a Mala is quite simple once you get the hang of it. You can use it in various ways of meditation, but the way I will break it down for you today depicts the old fashioned, sit down and meditate style.

1.    Find a comfortable space in your home or yoga practice area and come to a seat either in crossed leg position or any position that suits your comfort level. If you’ve got a bolster, sit on that.
2.    Close your eyes and begin to notice your natural breath.
3.    Now, bring awareness and attention into your breath and continue to breathe deeper and slower.
4.    Set your attention to your mantra or affirmation.
5.    Next, hold on to your mala beads by gently hanging the first mala bead on the middle or ring finger of your right hand. If you’re left handed and this is more comfortable, use your left. (*In India, using the left hand is considered impure, but from a more Westernized perspective, either hand is okay.)
6.    Place your thumb on the guru bead and begin reciting your manta. Each time pushing the mala bead away with the thumb and moving onto the next bead.

For mantra ideas, start here. It doesn’t have to be something in Sanskrit though. Even the simplest thing such as; “I am filled with love and kindness” can be your mantra for mediating with your mala. (Whew! Say that 5 times fast lol)

Don’t have a Mala? That’s alright! Try using a mantra and repeating it 108 (or a smaller amount of times that divides evenly into 108)

Source: http://www.gaia.com

Zen Coloring + Giveaway (closed)

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You’re probably starting to see books such as Creative Coloring Mandalas popping up everywhere. They aren’t new; but they are the new craze! In fact, they’ve been around for quite a long time. I remember going to Borders book store while in middle school and going in ‘halfsies’ on a book that my friends and I would make copies of and color during sleepovers. I didn’t understand back then what I was doing. I just thought I was making gorgeous works of art that didn’t come from a coloring book for a 5 year old.

Now, I know what you’re thinking. I’ve got all these responsibilities and you want me to color? I’ve been there before. The first time I was re-introduced to coloring was in a yoga class where we were given homework. Simple; mindful things to do each week between practices. Then she handed out a coloring page and explained the art of adult coloring – and instructions for completing our ‘yoga homework’. When I picked up the page I thought, “Yeah right! I’ve got work, teacher training, homework from that, classes AND a life. I’ll get right on that.” I think it was partly my initial thought on it, but when I finally remembered to pick it up, I sat down to watch a TV show and brought out my trusty old Crayola markers. Immediately I wished I had found time sooner to do it. It was so relaxing to color. Ultimately it took me 3 days to complete mine. I would just start wherever I left off the night before. What I learned was it didn’t matter how much I did, but in just doing some I felt more at ease.

Here is the finished product from my yoga homework!

Here is the finished product from my yoga homework!

So, what is it that makes coloring so relaxing? Well, researchers say it ultimately takes us back to a time in our minds before we had to worry about making ends meet.

Before we had to worry about what bills we had and how we were getting those paid.
Before we had to worry about schedules and the only true cares we had in the world were when dinner was, and what time you had to be home by.

It does not require the talent of painting, drawing or really any sense of creativity.

Ultimately, this form of zen coloring is the perfect way to step back from the stress of everyday life, be imaginative when you haven’t a creative bone in your body and just relax! The meditative benefits of putting pen (or in this case marker/colored pencil) to paper that offer an opportunity to channel anxiety into a nourishing creative accomplishment.

Well, what are you waiting for? Go color! Print the attachment in your email (if you subscribed) or download your own. Spend some time working on it and post a picture of your finished project. 2 winners will win a Zen color book of their own!

Mindful Mondays: 11 Ways to Create a Mindful Morning Routine + Giveaway (closed)

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o n e -  First and foremost; get enough sleep!

You can’t expect yourself to be fully present in life if you aren’t getting enough. Avoid constantly hitting the snooze button in the mornings and in life by going to bed at a decent time to give yourself enough rest. Who knows – maybe you’ll end up using less concealer too!

 Helpful tips for a good night’s rest;

  • TURN IT OFF!
That’s right… your cell phone? Set the alarm, put it on the charger and LEAVE IT ALONE! The TV? Turn it off! DVR your favorite late night show or catch the latest and weather tomorrow morning. Just turn it off!  In fact, try to skip anything that increases brain activity. For me, this even includes reading – especially if it’s an E-Book. I’ll know I won’t want to stop turning the page. Or, after I stop I will constantly be thinking about it/living it in my head. Plus, if I’m using an e-reader I’ve got that bright screen in my face and that isn’t going to help when I’m ready to call it quits. So, I don’t  ever do this directly before bed.
  • Add a little pamper into the mix.
Something that not only helps me sleep but also is a great self-care ritual to have (and also allows me to practice a little mindfulness) is doing a little self-care before bed. What does this entail? Take a nice, hot, relaxing bath. Add some essential oils or use some of your favorite bath products. Mine happen to come from Lush! They’ve got ton and tons of great & affordable natural products that not only make bath time more fun and relaxing but also enjoyable. If baths aren’t your thing, go for a shower! They also make shower bombs (or you can make your own - hint hint at a future blog post friends). Simply toss in the shower and as the water hits it, it will vaporize and become part of the steam. You can also use essential oils. We’ll be talking more about this at a later date. But some great essential oils to use for relaxing and calmness are; lavender, chamomile, ylang ylang, sandalwood, marjoram, cedarwood and vetiver.

Maybe you don’t want to shower/bathe the night before. That’s okay. Some other ideas include; face masks, moisturizing/massaging your skin with your favorite *moisturizer or put on some relaxing music and soak your feet and give yourself a mini pedicure.

*coconut oil is amazing for this, but if you’re looking for something that also promotes relaxation – Bath & Body Works Aromatherapy line works wonders!
  • Avoid naps during the day – OR napping at the wrong time/for too long
  • Keep the lights off

When you get up in the middle of the night; don’t turn the light on. Instead make sure you leave a nightlight out, but not in your direct path. You want to keep each room you enter as dark as possible.

  • Avoid over sleeping!

You’ve got the day off tomorrow and you’re sleeping in? Be mindful. Set your alarm, and get up with intention. So many times we get up, turn off the alarm, and then go sit back on the couch. Get up and get moving. Make breakfast, take your shower, check your email.

t w o - AVOID CHECKING YOUR PHONE!

Seriously, once is enough! We’re all guilty of it. In fact, ever since I got the iPhone 6S, I find that I now check it more than ever. With the thumb-print recognition, it’s easier to unlock (and actually more fun! I catch myself doing it constantly more so now than ever). Go on, check your emails,  check your text messages and your Facebook, and then PUT IT DOWN! 

Some other helpful tips to avoid checking your phone;

  • Create No-Phone Time Zones
  • Turn off your phone when you get in the car
  • Avoid your phone the first 30 minutes of your day. Turn off you’re alarm – that’s it.

t h r e e -  Make your entire routine mindful

During those first 30 minutes that you’re now not using your phone; take the time to meditate, or go for a walk/run.

You could even work a mantra into your day, meditate in the shower, take time within the moment! Choose a different color Eyeshadow or notice why you gravitate towards that particular everyday shade. Ask yourself why you’re doing what you’re doing.

Don't just brush your hair. FEEL sensation in your scalp as you brush your hair
Spend an extra minute massaging moisturizer into your skin

f o u r -  move or stretch

Go for a walk, a run, complete a simple morning yoga practice or just take 5 minutes to stretch every part of your body from head to toe.

f i v e -  make a morning tonic to activate your insides.

No, I promise I’m not a witch! But studies show waking up and drinking lemon water (hot or cold) helps to do some amazing things like; boost your immune system and metabolism, balance your pH, flush out unwanted materials, decrease wrinkles and blemishes, relieve tooth pain and respiratory problems, cure throat infections, reduce fever and purify blood. Lemon is a natural energizer! One little lemon hydrates and oxygenates the body so that it feels revitalized and refreshed.

s i x -  eat breakfast

Even if it’s just fruit, eat something. Eat something and take the time to eat it - not inhale it. Who knows when lunch will get pushed back or if something will come up. Savor it!

s e v e n -  prioritize your day

Condense the long to-do list. Seriously! Tack it on the fridge, and then pick 3 things you absolutely need to get done and organize them in priority. Ask yourself what do you need to do for yourself today and whether it’s a power-nap, a fancy cup of coffee or a self-care ritual when you get home – DO IT!

e i g h t -  write

take time to write in a journal or on your blog. Even if it’s just 5 minutes!

n i n e -  Power clean the first 10 minutes

No one can get as much cleaning done in the minutes before someone comes over. I know this all too well. So, first thing when you get up, set a timer and GO! Get as much done as you can and leave the house knowing you’ll come home to less of a mess!

t e n -  set an intention for the day

We do it in our yoga practices and meditations. We even do it at the beginning of the year for the following 365 days. So why not for our day? For one day, set an intention the entire day and make it happen! Spend the entire day making it happen

e l e v e n -  diffuse an essential oil.

When in doubt when looking for an energy boost, use a citrus oil like orange, lemon, grapefruit or lime. Use an already blended oil like ‘En-R-Gee’ from Young Living or doTERRA’s ‘Elevation’.’citrus bliss…. Some other oils include; lemongrass, peppermint and frankincense.

Time for another giveaway!

In hopes of making your morning routines a little sweeter, Savvy Serenity Yoga is giving away;

(1) One Love Organics 'The Cleansing Sponge' (a $10 value).

The Cleansing Sponge is made with 100-percent pure konjac plant fiber, prized for its ability to detoxify pores and smooth skin while buffing away dirt and makeup. Soft yet exfoliating, The Cleansing Sponge is ideal for everyday use on even the most sensitive skin. - See more at: http://shop.oneloveorganics.com/products/the-cleansing-sponge-original#sthash.L8m77OyF.dpuf

(3) Wilma Schumann Skincare Hydrating Collagen Eye Pads (3 separate winners will each win one set of eye pads!)

Enhance your eye contour area by visibly reducing the appearance of fine lines, wrinkles, and puffiness. 100% pure collagen gel pads offer intense hydration and are easy to use and non-irritating.- See more at http://wilmaschumann.com/hydrating-collagen-eye-pads

Mindful March Collaborators: Meet Ganesha Yoga Chicago + Giveaway (closed)

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To understand what Ganesha is all about, you have to go back to the summer of 2008. Mindy wanted to become more active–a lonely task and difficult to stick to without support—and this was just the impetus that Jane needed to get back to some semblance of the person who long ago had run the Chicago Marathon. Holding each other accountable and laughing a whole lot along the way, they ran, rowed, and swam, but most importantly, they got back to yoga which they had both practiced intermittently since 2000. And the more they practiced yoga, the more they became believers in yoga’s ability to serve all people.

At Ganesha, both Mindy and Jane are in the 'business' of helping you find your yoga groove. They specialize in yoga for beginners, teaching vinyasa classes at a manageable pace and helping students challenge themselves without pushing to injury and frustration.

Ganesha is a laid back community where people know your name, you're encouraged to explore, and you'll never feel intimidated. Specialty classes include Ganesha Plus (for people carrying extra weight or who want a gentler class), Stiff Guy Yoga (sequenced for men, taught by men, geared towards gaining flexibility and balance), Ganesha Rx (a therapy class that improves range of motion and heals injuries), and Gentle Chair Yoga. 

They also offer workshops for students and trainings for teachers that delve deeper into adaptive yoga, yoga therapy and pose modification.

Additionally, they also offer private yoga sessions for both personal practice and yoga therapy.

Jane; pictured above in a photo taken while in Dhaka, Bangladesh

Jane; pictured above in a photo taken while in Dhaka, Bangladesh

In 2012 Jane Rossi Musgrave completed her 200 hour certification with Suddha Weixler of the Chicago Yoga Center. She is also certified to teach HeavyWeight Yoga, and has completed a 300 hour certification in yoga therapy with Joseph Le Page’s Integrative Yoga Therapy. She plans to start the full 800 hour training in the fall, as soon as she is done with her Masters in Human Nutrition from Eastern Michigan University.

 

 

 

Mindy Hanzlik is an E-RYT 500 Yoga Therapist who specializes in helping people who are sure they don't have a body built for yoga begin and grow their yoga practice. She believes there's no challenge that can't be beaten, no obstacle that can't be overcome, and if you apply yourself, not only will you succeed, but you can have a great time doing so.

Mindy; pictured above in a photo taken while at the beach in Sawyer, Michigan

Mindy; pictured above in a photo taken while at the beach in Sawyer, Michigan

As a teacher, her focus is on "plus size" yoga, and she is certified in HeavyWeight Yoga, Curvy Yoga and Big Yoga, with training in Somatics, Chair Yoga and Yoga for Osteopenia and Osteoporosis. She completed my E-RYT 500 Yoga Therapist certification through Integrative Yoga Therapy, and is currently pursuing her 800-hr certification, as well.

 

You can read more information about the wonderful power ladies behind Ganesha Yoga & Adventures in Fitness here.

Additionally, you can also find them on Facebook & Instagram by following the links below.

Each week Jane & Mindy will be sharing content they've created in Mudra Mondays where each week we will explore a new, mindful Mudra to practice.

To help you along in the process, they've so graciously offered to giveaway a copy of Mudras for Healing and Transformation Flash Card Set.

You may enter the giveaway below using the Rafflecopter prompt.

Setting Intentions + Giveaway (closed)

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“Setting your intention is like drawing an arrow from the quiver of your heart.” Bruce Block

 

The first time I ever really remember hearing about setting intentions was in a yoga practice. Actually, it was a gong session. From there I paid more attention to find that each of my yoga instructors in some way, shape or form were asking me at some point to set an intention for my practice. More prominently you can think of this as setting goals – which resonates with just about anyone. We spend our entire lives setting intentions or goals. Small goals, big goals, lifetime goals. Day in and day out we constantly transform our fears and doubts into hopes and possibilities. At some point we always derive a purpose or plan to have in mind and to direct our whole world to.

But I’m here to tell you it doesn’t just have to be some huge life changing intention. You should be setting an intention every day. From what you’ve got to get done for the day to simply waking with love and kindness.

Today I challenge you to set an intention that will help you go from just living the day in and day out to fully participating in your life. It can be something as easy as “Today, I will greet every person I see with love and kindness.” or “Today, I will believe in myself.” to something a bit more intricate and time consuming like; “Today, I will dive in and finally begin cleaning out and organizing my closet.”

Dive Deeper: Create a Vision Board.

You decide the timeline, size and theme. Hang it up it somewhere within your house where you’ll be able to see it multiple times every day; think your bedroom, mirror or fridge for example.

You can also choose to make an electronic board with a photo collage app if you wish.

Post a pic or a screen shot of your board on Instagram or in our Mindful March group for a chance to win a copy of; The Little Book of Mindfulness. This pocket sized book is filled with 10 minute exercises to help you dive deeper into practicing Mindfulness in your every day life. 

Posting your vision board using the hashtag #mindfullysavvy will also qualify you for an extra entry into our BIG Mindful March Giveaway at the end of the month!

*Winners of our final and biggest Mindful March along with this giveaway will be announced on April 1st, 2016! (and that’s no April fool!)

**If you miss this giveaway, as long as you have your board completed and posted using hashtag #mindfullysavvy no later than 3/31/16 at 11:59pm, you’ll receive your additional entry!

***Please note: All entries for THIS giveaway must be submitted through the Rafflecopter prompt below. So when you post using the hashtag or in our group; please enter your information in the Rafflecopter prompt below this message!

For more help, check out this blog post here;