This week I met an older gentleman at an event. During a brief book discussion, I mentioned I was training to be a yoga teacher. He excitedly explained he had been one for 25 years.

After the event he spoke to me about teaching yoga. Deep down I knew what he said to me was true but I had never verbalized the thoughts. I stood in awe as he summed up exactly what you need to [...]]]>

This week I met an older gentleman at an event. During a brief book discussion, I mentioned I was training to be a yoga teacher. He excitedly explained he had been one for 25 years.

After the event he spoke to me about teaching yoga. Deep down I knew what he said to me was true but I had never verbalized the thoughts. I stood in awe as he summed up exactly what you need to do as a teacher in ten minutes. His students would often come to him and ask “How did you do that?” He generously shared his secret with me.

This was experience talking.

We need to be reminded that many have gone before us and completed the exact same endeavor we are attempting. They give us the gift of wisdom.

He started by saying “Don’t be afraid.” We all experience times of fear and doubt so these are the most encouraging words you can offer.

As I continue on my journey, I’m depending on many people to share their knowledge with me. This includes my students, especially my husband who provides feedback to me on all my home classes.

If you seek to learn with an open heart, you’ll learn in each mindful moment from those with years of experience and those with none.

I’m thankful for these gifts from everyone.

During our primary election, the polls were very empty. My oldest son didn’t understand the lack of participation. He recently studied the struggles for voting rights in this country and he told me throughout the day that he’ll never miss a chance to vote.

When I commented about my son’s reaction on Facebook, two of my friends responded with family stories. One wrote,

“After marching with her mother for woman’s suffrage, my mother voted in every election [...]]]>

During our primary election, the polls were very empty. My oldest son didn’t understand the lack of participation. He recently studied the struggles for voting rights in this country and he told me throughout the day that he’ll never miss a chance to vote.

When I commented about my son’s reaction on Facebook, two of my friends responded with family stories. One wrote,

“After marching with her mother for woman’s suffrage, my mother voted in every election until she died at 100.”

That’s the spirit! Another added,

“My mother marched with the suffragettes. I am proud of her. We were a voting family, never thought otherwise.”

Both vote because of their family histories.

Experiencing the fight for the vote firsthand made a big difference. Perhaps people take their right to vote for granted because they don’t have this personal connection. Maybe we all need to take a high school class on government again to appreciate this foundation of our democracy.

Better yet, make voting personal for your friends and family. Bringing both my sons with me to vote has always been a priority. This wasn’t always an easy task with little, energetic boys but I always followed through.

One time when they were older, my sons supported different candidates. When I voted, one protested right there next to the machine as he peeked around at the screen. I told him, “Someday you’ll be able to vote for who you want!” I was glad to see the caring spunk even if the commotion was slightly embarrassing.

Once when I was discussing ideas to encourage more people to vote, a civic professional in our city told me the national statistics were always at the same low level and he had the attitude that there wasn’t anything we could do about it. I don’t like that kind of attitude from anyone.

Martin Luther once said. “Even if I knew that tomorrow the world would go to pieces, I would still plant my apple tree.” We should never give up hope. There are things we can do.

We need to teach the younger generation. When I chaperoned the 5th graders at the Newseum recently, the difference between the sides of the Berlin Wall truly hit home with my group. We talked about it at length. Throughout the day I continued to point out the stark differences between people who had freedom and people who did not. I told them it was their responsibility and duty throughout life to tell everyone what they learned and not take our freedoms for granted. We need to teach the younger generation.

We also need to reach out to everyone because the best way to get people involved is to ask them personally. Remind people to vote. Ask them to go with you. Bring up voting in your conversations with friends. Post about voting on the social networks. Point them to the information online to make their decisions. Pay attention to election information in your local news or from nonpartisan organizations. Point out false information when elections are negative.

Voting is our right but it is also our responsibility. This particular primary election did not have many challengers or issues, but the election meant a great deal to those running for a place on the ballot for the public school board. I’ll admit I missed my chance to attend the school board forum and researching this local election online was time consuming. Finding the transcript of the forums and statements by candidates took some work. Then I checked websites and social network accounts before making my decisions. As a citizen, this homework was mandatory.

None of these actions require joining an organization or volunteering your time, but they all take a personal commitment to make our democracy work.

Yesterday I rode on a Metro train through a station while emergency crews were removing the body of a passenger who had been struck by a train. I’ve lived within walking distance of a five different Metro stops during my 23 years in the DC area and have never experienced this situation. All reports indicate this was an intentional act.

I heard about the accident 45 minutes before I was going to leave my [...]]]>

Yesterday I rode on a Metro train through a station while emergency crews were removing the body of a passenger who had been struck by a train. I’ve lived within walking distance of a five different Metro stops during my 23 years in the DC area and have never experienced this situation. All reports indicate this was an intentional act.

I heard about the accident 45 minutes before I was going to leave my home but I had no choice. My husband and I were having lunch with friends visiting DC for the day. The alerts indicated trains were single-tracking through the White Flint station, so my only concession was to leave 20 minutes earlier than I had planned to make up for the delay.

Part of me was concerned about having to witness the incident. The station was closed to the public but the trains were continuing. Unfortunately these suicides have become common place. Before I left the house, I read this was the second one in a  month’s time. The first occurred while the Metro staff were meeting to discuss the problem. I assumed they have a sufficient system in place to take care of the incident.

When we pulled into the station, the platform was empty. I was seated on the side away from the platform so I couldn’t see the Metro train involved with the incident until we were pulling out of the station. At first, since it wasn’t visible, I thought they might have already cleared the tracks. They hadn’t. The train had barely entered the station. I saw the first car of the train, then the second, and then the group of emergency personnel standing around a large blue tarp stretched across a metal frame.

Since the train involved in the incident was entering the station, it must have been going at a good rate of speed. The body was further back under the train than I expected. I guessed that was how long it took the driver to stop, the length of a couple of cars.

The expressions on the emergency workers’ faces keep haunting me. They looked over at us as we pulled past, waiting for us to be out of sight. The looks are difficult to describe. Their job was gruesome and it showed. My glimpse showed people who wanted the task to be over. I didn’t blame them for not wanting to be there. I felt bad for them.

The weather was perfect. The sun was bright. The station was clean. The train was shiny. But beneath the normalcy of this beautiful day hid the horror of the terrible task at hand. Sadly, the experience is becoming too common.

Rest in peace.

When I heard people have amazing experiences during walking meditation, I was confused. How on earth can you walk and meditate? You have to watch where you are going with your eyes open and confront obstacles. The combination doesn’t sound possible.

This week when I was out for one of my runs, I decided to slow down and walk. The sun felt like a warm hug enveloping me. The sky was clear blue. No one was [...]]]>

When I heard people have amazing experiences during walking meditation, I was confused. How on earth can you walk and meditate? You have to watch where you are going with your eyes open and confront obstacles. The combination doesn’t sound possible.

This week when I was out for one of my runs, I decided to slow down and walk. The sun felt like a warm hug enveloping me. The sky was clear blue. No one was around in both parks. The springtime love calls of the birds filled the air. I started to notice the sound of my sneakers on the pavement creating a steady beat. Then I remembered the description of walking meditation and thought I should try. After concentrating on the sounds, I decided to look at the changing patterns of the shadows across the walkways. Without leaves on the trees, my eyes created a an ever-changing show of light and darkness.

I felt at peace and flung away each intruding thought by bringing my attention back to the sights and sounds. My only difficulty was trying to stop marveling that I was actually meditating.

In Osho Kundalini you learn about the interplay of energy and rest. You use your muscles then relax them to find a peaceful mind. This is why running can be such a release. Walking has the same components. But even during the dance part of Osho Kundalini your body moves into a state of detached awareness. Now I found the same sensations in walking meditation.

Even if two people walk the same path in mediation, they will have different experiences. Our minds find what they need. So, go take a walk and make your own discoveries.

The vitamin D intake will also do your body good.

As a Yoga Teacher Trainee, I hope to take yoga, breathing, and meditation outside!

When my husband was driving me to my first Osho Kundalini, I told him I didn’t feel very “dance-y”. I didn’t know what to expect from moving meditation, but I did know you had to move before settling down with a clear mind. The moving looked like dancing. The truth is, I haven’t felt like dancing for a while now. I used to blast rock music and jump around the house with my sons remembering [...]]]>

When my husband was driving me to my first Osho Kundalini, I told him I didn’t feel very “dance-y”. I didn’t know what to expect from moving meditation, but I did know you had to move before settling down with a clear mind. The moving looked like dancing. The truth is, I haven’t felt like dancing for a while now. I used to blast rock music and jump around the house with my sons remembering the days of slam dancing in college, but lately I haven’t been feeling that same sort of joyous release.

My work with the CoreConstellations Center in Rockville has introduced me to many new ideas. Since my Yoga Teacher Training includes learning to teach meditation and breathing techniques, I wanted to explore this type of meditation from India offered by Kuno Bachbauer, the director of the Center.

The session started with a couple of warm-up exercises to music then we were given the ground rules. If at any point something didn’t feel right, we were encouraged to tell everyone. If the group stopped, this would become part of the meditation. Every single action or sound would be the meditation. This is quite different from an emphasis on sitting still for long periods of time.

One thing I will say right off the bat is that although I didn’t know any of the nine other participants, I could tell they were a good, caring, respectful group. This is one of those times you think “Hey, I don’t know anyone here so what does it matter!” I was open to a new experience.

Osho Kundalini consists of four, 15-minute stages with a recorded soundtrack during the first three.

The first activity involves keeping your feet grounded and shaking your legs like you are experiencing a tremor. The upper body is loose so the arms and neck move freely. Constantly moving your legs for that many minutes can be exhausting. I felt heat in my legs, then in my core, then in my shoulders, and finally my cheeks. The movement created great energy in my body. I’d never shaken my legs for that long. Later Kuno told me I could have a completely different experience next time because it always changes.

The second part involves moving your whole body freely around the room. Everyone was doing slightly different but similar movements. As we were told, this wasn’t a disco, so it wasn’t necessarily dancing as you would expect. We all had awareness but were in our own comfortable place. After all of the leg work, I moved the rest of my body, especially my arms. Everyone’s movements encouraged us to continue for the full 15 minutes. I was dancing again.

The third part was more traditional meditation in a seated position with pillows against the wall. I do this all the time but during Osho Kundalini, I felt a pressure on and in my head. This was a new sensation and it was impossible for my head not to be clear. Meditating was very easy and the few thoughts I had were easily dispelled.

In the last part, participants lay flat down on the floor in complete relaxation like Savasana in yoga. There is no music for the fourth part. I didn’t feel my usual endorphic response from yoga. This was calmer, more settled, and clear.

Two hours later when my husband asked how I was feeling, I answered “centered” and “very good”. In my core body I felt an energy, a strength. When I woke this morning, I still felt “grounded”. Usually yoga leaves me with a good feeling like a high for the rest of the day, but this is different. Even now my whole body and thoughts are solidly grounded in a way which is difficult to describe. I have clarity and can avoid the daily pitfalls.

After the Osho Kundalini, Kuno served tea, chocolate, and passion fruit seeds while we talked. The group wished the meditation was offered more frequently because everyone had enjoyed the experience, especially the newcomers like me. Now I understand why going out for a run clears my mind. The concept is the same. You use your muscle then relax repeatedly with every step. Osho Kundalini meditation works. You definitely get out of your head and into your heart.

Practicing 3-Part Breath will help increase the depth of your breathing and decrease any tendency to hold your breath. In this video, I teach 3-Part Breath in 3 minutes. If you take a few moments and give it a try, I guarantee you’ll be feeling better and more open. You might even discover more about your actual breath. Did you know it had 3 parts?

I’m learning to teach yoga, meditation, and pranayama (breathing techniques) such [...]]]>  

Practicing 3-Part Breath will help increase the depth of your breathing and decrease any tendency to hold your breath. In this video, I teach 3-Part Breath in 3 minutes. If you take a few moments and give it a try, I guarantee you’ll be feeling better and more open. You might even discover more about your actual breath. Did you know it had 3 parts?

I’m learning to teach yoga, meditation, and pranayama (breathing techniques) such as this one!

When we like someone, we accept all their actions and words. “Oh, that’s just the way he or she is.” We forgive them and continue the friendship. However, if we don’t like someone, we look for reasons to hate everything they do and don’t trust their actions or explanations.

In Mark 2: 23-3:6, the scribes and Pharisees are out to get Jesus. It was the Sabbath and they were watching him intently to see if [...]]]>

When we like someone, we accept all their actions and words. “Oh, that’s just the way he or she is.” We forgive them and continue the friendship. However, if we don’t like someone, we look for reasons to hate everything they do and don’t trust their actions or explanations.

In Mark 2: 23-3:6, the scribes and Pharisees are out to get Jesus. It was the Sabbath and they were watching him intently to see if they could add to their list of grievances against him. Jesus healed a man with a withered hand in the synagogue, which constituted the forbidden act of “working” on the Sabbath. Before restoring the man’s hand, Jesus “looked round about on them with anger, being grieved for the hardness of their hearts”.

Is your heart hard? Do you hide behind rules as an excuse to dislike or suppress someone? If we are to love one another, then we would accept others with forgiveness and understanding as if they are our best friends. We would want to help them and meet their needs.

Think about all the people you ignore, don’t like, or even hate. Pray for a way to accept each one. For me, this is the hardest task of all.

For the second year our Christ Episcopal Church has published a Lenten Study. Members volunteer to take one day of scripture and write about it. This is the March 3, 2012 Gospel verse. We picked puzzle pieces with a photo of the church printed on it so we didn’t know what we were getting! I loved the challenge!

The most interesting fact I’ve learned in Yoga Teacher Training is that yoga originally had absolutely nothing to do with physical poses. What? No pretzel moves? Well, there was one pose: sitting comfortably. In the Yoga Sutras of Patanjali, Book 2, Sutra 46 states “Asana is a steady, comfortable posture.” That’s not as easy as it seems for long periods of time. People have difficulty sitting still, so yoga was developed over time to include [...]]]>

The most interesting fact I’ve learned in Yoga Teacher Training is that yoga originally had absolutely nothing to do with physical poses. What? No pretzel moves? Well, there was one pose: sitting comfortably. In the Yoga Sutras of Patanjali, Book 2, Sutra 46 states “Asana is a steady, comfortable posture.” That’s not as easy as it seems for long periods of time. People have difficulty sitting still, so yoga was developed over time to include all the poses we know and still develop today.

So what was yoga about all those centuries ago when it began, and more importantly, what does it offer for us today? Yoga is knowing ourselves and controlling negative thoughts in our daily lives. From the beginning yoga emphasized proper breathing, meditation, and diet. See, things haven’t changed much in thousands of years! The Sutras advise staying away from pleasures because they can bring unhappiness afterwards. This is a difficult one to accept. However, in many ways, the Yoga Sutras resemble the Ten Commandments by advising non-violence, truthfulness, non-stealing, and non-greed. They encouraged people to be clean (purity) and to do their best without worrying about the outcome (contentment). People should not cause pain and should accept pain. Practice leads to a certain detachment bringing a better life without constant desires for material things. The Sutras offer practical advice about what to do with evil people and those who intend harm. The ultimate message is to stop going to the outside world for happiness, then these instances don’t matter.

If you think you can’t do yoga because of physical challenges, think again. Everyone can find poses to practice then combine each movement with good breathing. Moving with poses begins the yoga journey. I practiced for over a decade before trying meditation and now I have even greater challenges and purpose. I don’t think I’ll ever reach the state of “Samadhi” (bliss) but I’ll certainly enjoy continuing to try and notice the changes in my everyday life because of yoga.

Most of us take our breathing for granted and never give it a thought. After all, the diaphragm is an involuntary muscle. We breathe just enough air to function but perhaps not enough air to clear out toxins.

For the past month I’ve been paying attention to my breath once a day and journaling about my observations. When under a work deadline, I tend to hold my breath. During the pain of a tough workout or [...]]]>

Most of us take our breathing for granted and never give it a thought. After all, the diaphragm is an involuntary muscle. We breathe just enough air to function but perhaps not enough air to clear out toxins.

For the past month I’ve been paying attention to my breath once a day and journaling about my observations. When under a work deadline, I tend to hold my breath. During the pain of a tough workout or physical therapy, I don’t take the necessary deep, prolonged breaths. Give it a try. How are you breathing now? Are your breaths shallow? Do you pause?

During yoga, I do breathe well. Since I practice vinyasa flow, this is no surprise. The intent is to connect breath to each movement. At first my yoga practice involved learning the poses and finishing each class. Over time I learned to concentrate on deep breathing throughout my practice.

One of the easiest places to recognize your breath is during yoga. The challenge is to spread this awareness throughout the day. Typically we take about 16 breaths per minute but we are capable of taking 10 deeper breaths which brings better health to our whole body.

I’m not there yet. Last week I decided to breathe deep while driving to a store on a busy road. When I arrived, I didn’t remember when I stopped breathing deeply but I doubted it was half way. I have a long way to go.

One book, Breathe In Breathe Out: Inhale Energy and Exhale Stress By Guiding and Controlling Your Breathing, explains the importance of breathing correctly. The book details circumstances and diseases with case-by-case stories of regular people and famous athletes. Some of the most successful athletes had to learn how to breathe properly to truly dominate their sports. We don’t realize how breathing affects everything that we do – our health, sleep, fitness, and stamina.

If you want to give better breathing a try, take time to try an Abdominal Breath. Place your hand on your abdomen to start. Inhale deeply and slowly as your abdomen expands like a balloon. Then let the abdomen fall as you exhale slowly releasing all the stale air. Push all the air out each time. As babies we did it all the time! This is our natural breathing.

A few easy extras to add:

1.) Imagining you are breathing into a painful part of your body,

2.) Lifting your shoulders on the inhale then releasing them and sighing on the exhale, or

3.) Imagining yourself filled with a white light on each inhale.

In my yoga practice, I use alternate nostril, Ujjayi, and energizing breath. All of these techniques are outlined in the book and I intend to add them, and many others, to my classes. In yoga we study Pranayama “the art of placing the mind in the breath”. Group breathing is possible in a class.

As we grow older, we lose flexibility in our lungs. Using our lungs to their full capacity throughout each day will help reverse this aging. Fill that abdomen!

Currently I am studying to be a yoga teacher. I hope to breathe well for all 200 hours!