Mindful Mondays: Yoga Nidra – What is it, and why do you need it?

Those of you that have experienced a yoga class before, think of it as a long form of Savasana.

Essentially, it is a relaxation/meditation technique, originated from India. Much like modern yoga here in the states, it has been reformed by us “westerners” to suit the needs of the more contemporary students of yoga. Yoga Nidra translates as yogic sleep. Yogic sleep is the state of consciousness between waking and sleeping. The body is totally relaxed and you, as the practicing yogi, begin to become aware of your own inner world as you are read a set of instructions.

If you made it to my ‘On The Mat Class’ over the holidays, then you’ll know just how relaxing this process is. Typically, you’re guided through a gentle practice and then taking through a Yoga Nidra reading.  A traditional Nidra is about 30 minutes long, but you’ll also find shortened versions that people use throughout yoda and meditation classes such as body scans. These body scans only make up a mere percentage of what you’ll actually experience in a Yoga Nidra.

In fact, here's me after a Nidra as I was getting over a cold. I'm propped up on the bolster and chair, and clearly SUPER happy after completing that Nidra. I wonder who read that day... lol

It’s definitely not unusual to fall asleep the first few times you practice. But each time you do a yoga nidra practice, try to force yourself to stay awake and alert. This is much harder done than said, I know. But even if you fall asleep, studies show that you still benefit from the practice. 30 minutes of yogic sleep translates to about 2 hours of actual sleep. So you will awaken refreshed and renewed.

The Set-Up:

You’ll want to get super comfy, just as though you’re in Savasana. Bolster/blankets under knees, pillow and blankets are a must! One of my teachers referred to it as 'building your nest'. You literally gather anything and everything that will make you comfortable. If you are afraid of falling asleep, prop yourself up so that you’re almost sitting upright, but comfortable. This will decrease the urge to fall asleep.

all cozy and surrounded by blankets and bolsters!

A set up I use often that also works if you're getting over a cold or have a tendency to cough when laying down is adding bolster that's propped up by the back of a chair or a few blocks. Add a couple bolsters or pillows to the sides to rest your arms on and you're golden.

The view post Nidra looks a little something like this. (below)

Yoga Nidra Network has awesome Nidra’s to download and complete in the comfort of your own home. I do suggest going to a Yoga Nidra workshop or class if you have it available. There is just something about experiencing it in person vs. audio. But, this is a great place to start. You can find them here!

YouTube also has TONS of great Nidra’s to practice.

I’ve will also be recording a Yoga Nidra that you can download and will be linking it here shortly! 

I do plan on offering my On The Mat class once again. If you’d like to receive notifications on that particular class, you can sign up here;

Mindful March Collaborators: Meet Joy!

Joy Love Bernstein, Structural Alignement Bodyworker of 18 years, started her yoga and spiritual journey since the age of 6. 2008 trained with Judith Lasater Relex and Renew (restorative yoga). In finding her teacher she received her 200hr Vinyasa Certification with Malochana Ananda at San Antonio Yoga Shala and also that same year she received her Curvy Yoga Certification with Anna Guest-Jelley. At this present time she is working on a 300 hour advanced studies in Alchemy of Flow with Christina Sell.

Mindful March Collaborators: Meet Caitlin!

Caitlin Quigley is a graduate of the Healing Yoga Foundation’s 500-Hour Yoga Teacher Training for Yoga Therapy. Being plus-sized herself, she’s living proof that Yoga is for every body!

“I won’t be small… that’s just NOT how I was made.” she continues, “I used to feel imprisoned by my body; I thought, if I can’t physically do the same poses and activities as my neighbor, I shouldn’t be doing them at all. But through the process of my Yoga Teacher Training, I felt enlightened to learn that Yoga is all about FUNCTION
over FORM, and anyone can do it with the right instruction and focus.

I’m very blessed to be in good health, and I truly believe that God gave me this body for a reason. Instead of looking at it as a burden, I am learning from it and am using it as a tool to help myself and others grow beyond what is and to realize what can be. I want to help people who may be hesitant about yoga because of their body size, and let them know they are not alone. You are beautiful just the way you are, and I want you to have enough confidence to participate in your life and enjoy new activities without fear of judgment. I believe that all people–big and small–deserve good health and happiness, and I want to share my philosophy in order to help you reach your physical and spiritual goals.”

It’s this desire to reach others that led Caitlin to practicing yoga as an instructor.

Caitlin’s style of teaching is directly under the lineage of TKV Desikachar, which teaches that Yoga is a holistic, healing discipline that offers a broad range of tools for supporting health, healing and personal transformation.

Mindful Mondays: The Power Of The List

Do your list of TO-DOs ever make you feel like this?

I think the moment I realized I was doing this was when a friend of mine called me out. “There she goes, making her lists again…” It’s just what I do, and no matter how unorganized it may look – for the most part, these things actually do help me. Seeing it all in front of me and having the power to cross something off after it’s completed is my absolute favorite part.

But what happens when the list takes over your entire life? What happens when we become so enthralled in those tiny little pieces of paper?

Today, I’m asking you to ditch the to-do list.

Alright, alright. Don’t all go shrieking in horror and unfollow me. Take your to-do list for the week, or even the month and tack it on the fridge. Leave it in the open, where it doesn’t get lost. (or do, because God, do we love making lists!) But, it doesn’t leave the fridge – got it? (I know you just added a bunch of stuff to it because I told you that you couldn’t touch it… I’ll let it slide for now!). 

I want you to know and accept that you will NEVER get EVERYTHING done.

There will a l w a y s be something to do. Extinguish your guilt!

Now I want you to try condensing your to-do list; even if it’s just for today. Pick the top 3 things that absolutely HAVE to get done. Organize them in order of priority and do your best to get them done.

There is however, one small little catch;  b e    p r e s e n t ! In anything you do today, and especially from that list, take notice in what happens. Notice your frustrations and your advances. Notice your annoyances and your satisfactions. Notice the people you greet, the stress you feel and the relaxation that comes after.

At the end of the day, I want you to express gratitude to yourself for getting the things that you did done, and making a dent into your list. No matter how small, it’s still a dent. Be proud of that!  If there was something you just couldn’t get to; that’s okay. Add it to the top of the next day’s list. Don’t beat yourself up over it. The most important thing you can do is be present, and even if you didn’t get everything done; you were present.

Bottom line;

I know how important tasks and deadlines are. But they shouldn’t consume our entire life. If you’ve got to get something done – do it beautifully.

Mindful March: links and loves

One of my favorite things to share here on the blog are the things that I am loving at the moment. I figured I would carry that concept over to Mindful March and share with you the places I've found true inspiration in not only creating this course, but diving deeper - and them some!

In researching for the content I’ve written to share with you throughout Mindful March I came across a website called The Mindful Morning by a blogger named Joanne Poon. Joanne has some GREAT Mindful content on her site! The thing that caught my eye, as I am sure will you is this Weekly Mindful Planner. If you sign up on her website you can download yours for free (in black and white AND color). I don’t use it every week, but during those times I’m really looking for some inspiration or a pick me up, I will bust this out and work my way through the week a little more mindfully.

Find The Mindful Morning here;

I also came across Mindful.org which has some pretty awesome meditation and practices centered around mindfulness.

The Little Book of Mindfulness has tons of amazing 10 minutes (or less) prompts to bring in a little more mindfulness to your life. I ordered a few of these to giveaway also throughout the month just to be able to share with you all. I’m loving that it’s pocket sized and I can take it anywhere for a little inspiration!

Speaking of books, The Mindfulness Coloring book is PERFECT for on the go. It’s a pocket size coloring book for adults with images to help support your life being less stressful. Throw this in your bag with a few colored pencils or markers and you’re set for a car, plane or train ride.

I am loving this sweater from Fat Girl Flow. It is the perfect warm & comfy oversized sweater to get me through the remainder of Spring and cool nights. I also can’t wait to wear it as we sit around the fire this summer. I found Corissa on Instagram and she has been nothing but a true inspiration! Her work against fat shaming and body acceptance is simply amazing and I am truly grateful to have such an amazing person to look to for support & motivation!

Find the sweater and her website here.

If you follow me on social media, it’s no surprise that my family has been loving Hello Fresh!

I’ll be posting an in depth review of our Hello Fresh experience soon! If you’re interested in trying, I’ve got a coupon code for $40 off of your first box!

Use the code HQNLTJ at checkout for $40 off of your first box!

This stuff works beautifully! I am truly fascinated by how this hides my ends and makes my hair soft and smooth! I WILL GROW MY HAIR OUT DAMNIT! ^_^

Meet my new HOLY GRAIL go-to eye palette. Usually by the weekend I’m craving something more bold and dramatic. BUT for those days where I need to look put together and am in a rush, this just makes sense. All the colors are so blendable!

THIS CD! (I know, I'm late to the party, don't judge!) Click to purchase!

I should probably warn you that this palette is for those ‘no make-up” makeup looks. You can get some smoke out of it, but not much! So if you’re looking for something that’s going to pack a punch; this isn’t it.

Using products from this brand of greatly improved the integrity of my hair! I’ve probably mentioned this before, but I am still so impressed!

This playlist on Spotify!

Crispy Chicken Parmigiana Salad; so tasty! Click for recipe!

and last but not least; THIS CRISPY CAULIFLOWER RECIPE!

DIY: Green Tea & Peppermint Bath Soak

You Will Need:

• 3 cups Epsom salt (unscented)

(I chose to use a 1:1 ratio of Pink Himalayan Salt and Dead Sea Salt after the yoga studio I attend starting carrying it at a fairly reasonable price!)

• 1 cup finely ground sea salt
• 3 Tbsp loose green tea or 9 green tea bags
• 4-6 drops of peppermint essential oil (I also used a couple drops of eucalyptus essential oil)
• 6-8 drops Fractionated coconut oil or Almond Oil

 Combine the 3 cups of Epsom salt and the 1 cup of sea salt in a medium mixing bowl and stir well to make sure they’re fully mixed.

If you’re using green tea bags, cut them open to remove the tea. Add the tea to the salt mixture and stir again to make sure they’re mixed very well. You want to be sure that you have a pretty even distribution of the tea.

Add the peppermint oil and either the coconut or almond oil and stir it well to combine. If you’re skin is dry, use the coconut oil. If your skin is oily, go with the almond oil. You can use a bit more than called for if it doesn’t go far enough, but you shouldn’t have to when you’re adding the essential oil to it as well.

Stir very well to make sure the oils get distributed.

When mixed well, cover with a paper or kitchen towel and let sit for an hour or so to absorb the scent and oil.

Store in an airtight container in a dry place.

To Use: Mix (1/2 – 1 c) into warm bath, set your playlist to Zen & enjoy!

Original recipe courtesy of;  http://sixdollarfamily.com/diy-green-tea-and-peppermint-bath-soak

Self Care & Why It's Important

When I was younger, I always made time for me. This was probably because I had no real responsibilities. But I always had time to go get manicure or a pedicure, or to take a hot relaxing bath and make sure my legs were shaved, exfoliated and moisturized. I always had time to paint my nails or to spend the evening conditioning my hair and giving myself a pedicure.

Time like that is a rarity for me these days. If I’m not working, planning, teaching, cleaning or spending QT with my husband, pups and family, I’m sleeping. The older you get, the more hectic life becomes and the more important having some kind of self-care ritual becomes.

For me, in the midst of what already was chaos, I also am teaching yoga. I am teaching this powerful tool that inspires others and here I am sometimes finding myself uninspired. I am portraying that I totally have my shit together, when in all honesty, sometimes I’m just flying by the seat of my pants. Becoming a teacher was the best thing I could do. But is also takes time away from me. You learn to get your inspiration and “me time” in other ways and yet somehow it never feels like it's quite enough. Having a great mentor is one of the best things to help with this. However, I've also found taking the time for yourself; whether it’s setting a pamper night or signing up for a yoga class with your favorite instructor.

Now, don't get me wrong. I don't take what I do for granted OR wish I didn't do it. I absolutely LOVE what I do. In a way, the 'high' I get before and after teaching a class is part of my self care. It literally is the best feeling in the whole entire world that I am so grateful I get to experience.

My point is though; it's not just being a yoga teacher. Regardless of what you do professionally (but especially if you are in an industry where you take care of others) or what you do for a hobby,  You have GOT to do something to nurture yourself because the truth is – we can’t even begin to help people if we don’t help ourselves first.

Sure, this may sound selfish, but it’s the same reason the flight attendant instructs you to put on your oxygen mask before helping your neighbor with theirs.

How can we expect others to be able to drink from our cup if our cups aren’t full?

I won't lie to you. It's a hard thing to do! But it isn't impossible.

Today, make time for you. Set aside some time for yourself; even if it’s 5 minutes and do something for you.

Practice Gratitude

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

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)