Category Archives: mindfulness
embodied practice: delighting in breath (cooling + calming)
I have found Kaki (Beak) breathing technique to be one of the simplest to teach, learn, and, most important, to make a regular part of my practice. I use it to cool down my body when I’m running or practicing an energizing yoga sequence, to quiet and center my mind while meditating or when a task that requires my full attention, and to feel relaxed whenever I am feeling stressed.
You may practice this anywhere, at any time—sitting, standing, lying down or walking. With eyes opened or closed (as long as you’re not moving, that is!)
Begin by observing your natural breathing cycle for several moments. Use each exhale to relax your muscles and to feel connected to the earth. Use every inhale to create space in your body and to maintain a lengthened spine.
Relax your tongue and gently bring your lips together to form an “O” as if sipping through straw. Allow your tongue to rest in your lower palate (perhaps touching the tip against the bottom teeth). Be sure to keep the lips softened—when pinched too tightly, you may feel deep creases in your lips and tension around your mouth and jaw.
Slowly inhale through your mouth. Feel the cool air flowing across your tongue. You may notice a sipping sound with the incoming breath, but don’t force it.
Close your mouth. Pause briefly to retain your breath for a beat or two.
Feel the fullness of breath in your body. CAUTION: Only hold your breath for as long as it is comfortable—you should never feel any strain, dizziness or light-headedness.
When you are ready to exhale, slowly breathe out through your nose. Feel the sense of relief in your body as it relaxes and becomes steady with this release of breath. [Allow your mouth to slowly stretch into a gentle smile, as my lil guru does above!]
Continue this breathing pattern for 5 – 10 repetitions. Inhale through your mouth with softly pursed lips; exhale through your nose with your mouth closed and relaxed. Invite the cooling sensation to spread from your tongue to the rest of your body. Allow a sense of calm and ease to prevail. As you cycle slowly and steadily through this breathing pattern, notice your mind beginning to soften, sort, and settle into a steady rhythm of awareness.
Return to your natural breathing rhythm. Spend a few moments noticing thoughts, feelings and sensations without judgment. Delight in this quiet state of being—feeling cool, calm, and centered in body, breath and mind.
#ForAFutureToBePossible: Voter Lookup
Here I borrow the title of Thich Nhat Hanh’s book as a reminder of the power of each vote holds and its impact–near, far, and wide into the future.
As we arrive at the voting booth tomorrow, may we all pause to reflect on the history we have inherited from past political actions (invested as they are with our personal ethics, religious influences, biases and prejudices) and the subsequent legacy we are co-creating with every present/future decision.
May we think not simply of ourselves, but of all others who may be harmed or helped by our voting power.
embodied wisdom: on self-acceptance
~ from Mentoring: The Tao of Giving and Receiving Wisdom
by C.A. Huang + J. Lynch
In Body Awareness Bootcamp, practitioners are invited to “go deep to come home” and awaken clear comprehension and compassionate action (small steps, sustainable choices). Home, to the center of the self: the heart, where the seeds of self-compassion, self-acceptance, and inner wisdom are bathed in breath and awareness. The invisible thread of breath connects body, heart and mind. As breath blossoms in the body, with our skillful effort, the heart and mind becomes synced with the steady and subtle song of breath. Space is created for all to unravel and unfold into its full expression. Toxins and tensions are freed and released. We feel rooted, connected and resilient enough to embrace our whole selves. We gently shine the light upon the neglected parts, remembering all that makes us complete. Nothing is left out of our loving awareness. Now we freely bloom.
embodied wisdom: living lessons
be not afraid of growing slowly,
be afraid only of standing still.
~chinese proverb
#BIGskyMIND – Walking The Labyrinth: Map of Moores Park
art + skillfulness: yoga at the broad
yoga in the sculpture garden. july 2014
More about this special event from The State News:
Article – Yoga at The Broad
Video – Interview with The State News
#TheSuchnessofSangha: on “sitting together” ~ thich nhat hanh
Sitting alone is wonderful. Sitting with a friend makes meditation easier.
There is a Vietnamese saying that goes like this: “When you eat rice, you need to have soup.”
When you practice mindfulness, you have to have friends.
When we sit together, we generate a collective energy of mindfulness that is very powerful…
The collective energy is very supportive and effective in helping us gain insight and transform difficulties.
As a practitioner we can benefit from that energy to help us embrace our pain and our suffering.
You can silently say, “Dear Brothers and Sisters in the Sangha, this is my suffering. Please brothers and sisters, please help me to embrace this pain and this suffering.”~Thich Nhat Hanh from “How to Sit”
big sky mind: a constellation of mindfulness
from the observer, seemingly versed in the nature of the cosmos:
looking down from on high, we were moving like a constellation.
indeed. the energy of mindfulness has gravity. compassion, a palpable magnetism.
the suchness of sangha generates an abiding + nourishing peace.
gassho: shining the light on sybil shelton-ford
Kismet. Synchronicity. Divine Intervention. The Power of Intention. Before I even realized I was ready, my teacher appeared! I can get tired of treading the same streets and sometimes look for new routes to explore and new sights to soak in. That day in November 2005, I wandered along a quiet downtown block that I hadn’t walked before and discovered a newly-opened yoga studio offering $5 classes. GASP! An accessible studio with affordable classes in little ol’ Lansing?! Say what?! I made a mental note to check it out as soon as I could.
A couple weeks later, I flipped through the local newspaper to see this radiant Black woman gracing the front page of the business section. She was the owner of the studio I had passed…and she looked like me in shape and ethnicity! (DOUBLE GASP!) I called a dear friend and spiritual confidante in Virginia to share my excitement. Tati knew my spiritual compass had guided me toward the contemplative practice of Buddhism and that I’d recently found what would become my root sangha; however, my study of yoga had been a private and solitary exploration. Tati, who also understood that I could be a “slow burn” with new people and things, immediately declared: “She’s your teacher.”
I liked Sybil instantly and, shortly after I’d begun practicing with her that December, asked if she’d ever consider offering a teachers training. I didn’t have any specific aspirations of becoming a yoga teacher at that moment but could see its potential for healing and building community. Sybil hadn’t ruled it out but was focusing first on getting the studio off the ground.
Fast forward to June 2006, Sybil had hosted a Girls Night Out at the studio and invited me to offer a Reiki share circle similar to those held at the Reiki program I attended before I left New York City three years earlier. It was a lovely body-soul nourishing event filled with asana, laughter yoga, tasty treats, and good conversation. A few days later, I sat down to send Sybil an email to thank her for allowing me to participate and to volunteer to help in any way I could with the studio. Instead I was greeted with a message from her, announcing that she was ready to begin her teachers training program and would like to offer a scholarship to me if I was interested! Um, YEAH!
This month marks 8 years since I began my intensive one-on-one apprenticeship with Sybil. The journey has taken us from apprentice and teacher, mentee and mentor, to friends and collaborators! (Full circle moment: I decided in May to take a summer hiatus and, as soon as I opened Facebook, Sybil’s post appeared in my newsfeed announcing her availability to sub yoga classes, walk dogs or help with gardening!!! ) So I am thrilled to introduce Sybil to the community of devoted practitioners who find refuge with me every Monday evening. Sybil will be bringing a “yummy” spin to Yin + Yang Yoga from 7 July to 28 July.
With a deep gassho, I offer my sincere gratitude to Sybil for being a true sponsor of my teaching, learning, and growing along this path!
How has yoga changed you?
Yoga has made me become more mindful about all aspects of my life; how I eat, how I speak, how I listen; how I attend to my job… everything.
How has your personal practice + teaching approach changed over the years?
When I first started practicing yoga, it was all about the asanas (poses). It was about how it LOOKED, not how it felt.
Now when I practice asana, it is all about the breath. Breath first – pose second. The breath is the precious jewel of all yoga that it often overlooked and this is a true shame. The breath is where the beauty happens.
Also when I first started teaching, I was more concerned about how to sequence classes and would even plan out my classes ahead of time. I remember writing down the sequences on pieces of paper and stuffing them under my mat! I would often check my “notes” to make sure I was on track. Now I teach to the student – to who is in front of me. Sometimes I will ask them for requests, but sometimes I “read” their energy and/or their bodies and the sequence sort of emerges from there. I never plan anymore.
When people ask you about yoga/wellness, what is/are the thing(s) you value the most that you’d like them to know?
I think the most important thing is to listen to your body; listen to your gut. The only way to really do this is to be mindful and aware of what is going on both INSIDE and OUTSIDE. I would also urge them to remember that they are individuals and what works for someone else may be true poison for them. This is true in yoga, when choosing foods, when choosing a career… everything!
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tscottmiller 