Spent (A Poem)

Photo via Andrew Stone Street on Tumblr.

Friday is traditionally a tired day for me. I wake up with a little bit of excited energy, knowing the weekend is close. Usually I rely on this to get me through the day. But when there's no weekend to look forward to, the morning lags. Things dwell in me through the afternoon.


Today, I'm doing my best to rest easy knowing I've got my meditation and my yoga to pull me through. But, to be honest, I am feeling a little spent!

Spent

By Rae Armantrout

Suffer as in allow.

List as in want.

Listless as in transcending

desire, or not rising

to greet it.

To list

is to lean,

dangerously,

to one side.

Have you forgotten?

Spent

as in exhausted.

Photo via Coffee and Yoga on Tumblr.

Experiencing Middle Ground

Photo via Yoga Chocolate Love on Tumblr.

Instead of asking, "What am I avoiding?" I choose to ask:

What can I allow in?

Foliage

Photos via An Apple a Day.

Fall colors are so beautiful. Rustic, natural and effortless are the words that come to mind.

Photos via An Age Old Tree. 

Silent Retreat

I spent my Sunday in silence, doing a silent meditation retreat.

I was happily surprised at how much energy the meditation generated in me. Even as I walked as slowly as possible, transferring weight from one foot to the other in slow motion, I felt like I wanted to climb a mountain or dance around joyfully.

While I sat in humble meditation, eyes closed, spine straight, I envisioned myself being silly and playful, the opposite of the serious scene around me.

There is something powerful about a group of yogis meditating together. Energy abounds. At one point in the morning, I wanted to hug every yogi in the group.

Chanting

om

together felt like such a powerful way to break the silence. Compassion buzzed in the room, in our strong and unwavering voices.

For one of the seated meditations, I spent a full 25 minutes inside the mantra, "

I accept myself

." The in-breath contained "I accept," and the out-breath, "myself." It was beautiful!

Today I'm enjoying sore shoulders and back muscles, a constant and pleasant reminder of my yoga retreat day. I'm looking forward to an epsom salt bath and my first

Calm Within Chaos

  Phoenix Rising class tonight. The yoga and reflection continue!

What to Expect During a 1-Day Silent Meditation and Yoga Retreat

Embarking on a 1-day silent meditation and yoga retreat is a powerful way to disconnect from the noise of everyday life and reconnect with yourself. It’s a chance to quiet your mind, deepen your practice, and cultivate a sense of inner peace—all in just one day. Whether you’re new to silence or a seasoned meditator, this type of retreat offers a unique experience of mindfulness and rejuvenation.

If you’re considering signing up, here’s what you can expect during a 1-day silent meditation and yoga retreat, along with tips to help you prepare and make the most of the experience.

1. A Gentle Start to the Day

Most 1-day silent retreats begin with a calming introduction to set the tone for the day. Upon arrival, you’ll likely meet your retreat leader or teacher, who will explain the schedule, introduce the principles of silence, and offer guidance on what to expect.

What to Expect:

• Welcoming Environment: The retreat space is typically serene, with calming music, nature sounds, or soft lighting.

• Grounding Practices: The day may begin with light stretches, a short meditation, or a mindful breathing exercise to help you transition into the retreat mindset.

• Introduction to Silence: Your teacher will explain the practice of noble silence—avoiding verbal communication, eye contact, and non-verbal gestures—to help cultivate mindfulness.

Pro Tip: Arrive a little early to settle in and familiarize yourself with the surroundings. Bring a journal if allowed, as many retreats offer moments for reflective writing.

2. Mindful Yoga Practice

Yoga is often a cornerstone of silent retreats, as it prepares the body and mind for meditation. Expect a gentle yet intentional practice designed to increase awareness, release tension, and support your journey inward.

What to Expect:

• Slow, Mindful Movements: Classes typically focus on slower styles like Hatha, Yin, or Restorative yoga, encouraging a deep connection between breath and movement.

• Emphasis on Awareness: Teachers may guide you to notice sensations in your body, your breath, and your thoughts as they arise.

• No Expectations: The practice is not about achieving perfect poses—it’s about being present in the moment and listening to your body.

Pro Tip: Wear comfortable, non-restrictive clothing and bring a yoga mat, blanket, or any props that support your practice.

3. Guided and Silent Meditation Sessions

Meditation is the heart of a silent retreat. Throughout the day, you’ll experience a combination of guided meditations and self-directed silent sits.

What to Expect:

• Variety of Styles: Practices may include mindfulness meditation, body scans, walking meditation, or loving-kindness meditation (metta).

• Short Sessions to Start: Sessions might start with shorter periods (10–15 minutes) to help you ease into stillness, gradually lengthening as the day progresses.

• Challenging Moments: Silence can feel intense at times, especially if you’re used to constant stimulation. Expect to face moments of restlessness or discomfort—and know this is part of the process.

Pro Tip: If your mind starts to wander, gently bring your focus back to your breath, a mantra, or the sounds around you. The practice is not about “emptying” your mind but about observing your thoughts with curiosity and compassion.

4. Nourishing, Silent Meals

One of the most profound parts of a silent retreat is eating mindfully. Meals are typically simple, nourishing, and designed to be eaten in silence.

What to Expect:

• Mindful Eating Practices: You’ll be encouraged to focus on the flavors, textures, and sensations of each bite. Eating slowly and without distractions can transform the way you experience food.

• Plant-Based Meals: Many retreats serve vegetarian or plant-based meals, aligning with the principles of mindfulness and compassion.

• Gratitude and Presence: Meals are an opportunity to cultivate gratitude for the nourishment and the effort that went into preparing it.

Pro Tip: Avoid the urge to rush through your meal. Use this time to savor each bite and notice how your body feels before, during, and after eating.

5. Time for Reflection and Rest

Silent retreats often include moments of unstructured time for rest and reflection. This allows you to integrate the insights from your yoga and meditation practice.

What to Expect:

• Journaling Opportunities: While speaking is off-limits, you may be encouraged to jot down thoughts, emotions, or experiences in a journal.

• Nature Connection: If the retreat takes place in a natural setting, you might have time to enjoy a quiet walk or sit in nature.

• Permission to Rest: Whether it’s a short nap or simply lying down in stillness, rest is considered an essential part of the retreat.

Pro Tip: Use this time to check in with yourself. What emotions are arising? What insights are coming to the surface? Honor whatever shows up without judgment.

6. A Closing Circle or Ceremony

Most 1-day retreats conclude with a gentle transition out of silence. This may involve a closing meditation, group reflection, or ritual to bring closure to the experience.

What to Expect:

• Breaking the Silence: The retreat leader may invite participants to share reflections or gratitude for the day.

• Guidance for Integration: You’ll likely receive tips on how to bring the lessons of the retreat into your daily life.

• Feelings of Lightness or Clarity: Many participants leave a retreat feeling refreshed, grounded, and more connected to themselves.

Pro Tip: Take your time re-entering the “real world.” If possible, avoid jumping straight into a busy schedule after the retreat.

How to Prepare for a 1-Day Silent Retreat

To make the most of your experience, a little preparation can go a long way.

What to Bring:

• Yoga mat, cushion, or bolster for meditation.

• Comfortable clothing and layers, as temperatures may fluctuate.

• A journal and pen for reflection.

• Reusable water bottle.

• Any personal items you might need, like a blanket or eye pillow.

How to Prepare Mentally:

• Set an intention for the retreat. What do you hope to experience or explore?

• Let go of expectations. Each retreat is unique, and your experience will unfold in its own way.

• Inform loved ones or coworkers that you’ll be offline for the day to minimize distractions.

The Benefits of a 1-Day Silent Retreat

Even though it’s just one day, a silent retreat can have lasting benefits for your body, mind, and spirit.

What You’ll Gain:

• Mental Clarity: Stepping away from screens, conversations, and to-do lists clears mental clutter and sharpens focus.

• Emotional Resilience: Observing your thoughts and emotions without judgment helps you navigate challenges with greater ease.

• Physical Relaxation: Yoga and meditation reduce tension and promote a sense of calm.

• Deeper Connection: Silence creates space to connect with yourself, fostering self-awareness and inner peace.

Conclusion: Embrace the Silence

A 1-day silent meditation and yoga retreat is a beautiful gift you can give yourself. It’s an opportunity to pause, breathe, and reconnect with what matters most. While the idea of silence might feel intimidating at first, the experience is often deeply rewarding, offering insights and a sense of renewal that stay with you long after the retreat ends.

If you’re ready to step away from the noise and step into stillness, this retreat might be exactly what you need. Trust the process, embrace the silence, and let the journey unfold.

Friday Meditation: Become the Witness

Photo by me.

Rain is catching on the windowsills. In the distance, a siren wails. Nothing happens, and yet something is at work in me.

We are a constant ticker tape of thoughts and desires. Reflections happening in passing, fleeting memories, possibility, breath. If there's one thing meditation allows you, it's presence. If you can begin to see your life as it is happening, you gain insight into it. You can begin to shape who you are meant to be.

Here are two daily practices that can help you on your journey toward peace and thoughtful presence in the everyday.

Photo via Brian Ferry.

Practice 1: Ease Away Tension (Mid-Day)

Let your shoulders sink away from your ears. Now, scan your body for physical tension. Ask your muscles to relax. Start by taking a deep, full breath so your belly rises, then falls.

Notice where you are tight, bound. Breathe into these areas and notice how your whole body responds in grateful ease. 

Photo via Brian Ferry.

Practice 2: Review the Day (Before Bed)
Mentally retrace your day's steps. Imagine that you are watching a movie of yourself from the moment you woke up until now. You recall the alarm going off, turning it off, pulling away the covers to swing your legs out of bed. You walked down the hall to the bathroom to get ready for your day. You packed a lunch, put on your coat.


See how precisely you can remember the details. Notice the nuances, the little moments that stick out to you, the bits of conversation, funny moments, vivid colors, smells, thoughts. Try to recall how you reacted physically, mentally and emotionally to every event of the day.


At first, you may be surprised at how little you can recall while doing this exercise. Obvious moments may come to mind first -- surprising things that happened, emotional situations, difficulties. But the more you do this practice of reviewing your day, the more you will begin to pay attention to your life as it takes place and the more you will remember about the events that transpire.


Let this meditation technique enhance your awareness of the present. Become aware of yourself. Become excited about the live you are leading and the remarkable way which you can begin to fully experience the world physically, mentally, emotionally and spiritually. Namaste.

Photo by me.

The Wrist Clear

Video via Sadie Nardini on YouTube.

I recently posted about full wheel and keeping your wrists strong and healthy. I wanted to follow up and share this awesome video. It's a simple little move from yogini goddess Sadini Nardini that you can do anytime -- during practice, or walking down the street -- to help save your wrists from discomfort and pain. Check it out!

Mid-Week Meditation: Let Go of Imperfection

As soon as I typed the title to this post, I wondered: how much would it change me not only to

let go

 of imperfection, but to

embrace it

 in my life?

Instead of worrying that my skin is smooth enough, or my conversation fascinating enough, I could enjoy the beauty of my life. What if I shifted my focus from how perfectly I can execute an asana during yoga class (or in my living room, for that matter) and instead experience gratitude for the chance to practice?

This is a deep and difficult path for me to take, because it goes against years of habit. I'm so used to looking in the mirror and rushing to find what could be improved, whether it's a single blemish or my very shape. And yet I'm capable of discovering myself with a smile-- relaxing as I find that

it's still the same me

 in there. By expanding on this, I can begin to let go of imperfection.

For today's meditation practice, I recommend you sit in a public place where you can watch people wander by on the street. Read this paragraph, and then look around. See what imperfections you can find that are truly beautiful -- the details that make the world what it is. Then, give yourself a few minutes to journal about things you've considered imperfections in your own life. Reflect on how you might reshape your thinking.

Why this obsession with perfection? Then you will be tense, anxious, nervous, always uneasy, troubled, in conflict. The English word ‘agony’ comes from a root which means: to be in conflict. To be constantly wrestling with oneself — that is the meaning of agony. You will be in agony if you are not at ease with yourself. Don’t demand the impossible, be natural, at ease, loving yourself, loving others. And remember, a person who cannot love himself because he goes on condemning, cannot love anybody else either. A perfectionist is not only a perfectionist about himself, he is about others also. A man who is hard on himself is bound to be hard on others. His demands are impossible.

-From a post by Osho

Finally, have a laugh. Sometimes humor is a great way to let go.

Advice Needed on Full Wheel

Photo via FYeahYoga.

Do you practice full wheel? I'd love your advice on how to strengthen the wrists for this pose. I usually find they feel the weakest. 

I'm guessing that simply holding the pose for longer intervals would help, slowly working my way to a minute or so. Yesterday I also did some stretching on the wall with my arms straight out from the shoulders, hands turned outward, flat on the wall surface. Leaning my body weight into the palms provides a good challenge.

Have any other tips?

As a side note, I've always thought tiny wrists are beautiful and have wished for some delicate ones myself. But I didn't consider the importance of having strength for poses like this. Now, I can be grateful for my wider, more capable joints! :)

Workday Meditation

Photo via Everyday Musings.

It's especially easy to lose yourself during the work day. The chaos piles up: a flurry of emails and phone calls coming and going, the noise of keys clacking on the keyboard. 


When you need a break, try this little mindful meditation from your desk chair:  Do Nothing for Two Minutes. See if you can hold still and simply breathe for a full two minutes. I believe you can.

Monday Meditation: Fearlessness

Yogis, do you meditate? I've found that the practice of sitting in stillness and silence can do wonders for the mind. Once you offer yourself a space and time to let whatever is happening arise, you can come to terms with your internal struggles. You can also begin to discover things about yourself you never realized. 

In the interest of celebrating the practice of meditation, and because I have a silent retreat with Grateful Yoga coming up, I am going to offer a variety of posts on meditation this week.  The first will allow you to face your fears.

If you try this meditation and benefit from it, please share your thoughts in the comments below! I'd love to hear from you.

Meditation for Overcoming Fear

Lie down or sit in a comfortable chair. Inhale, letting your abdomen expand, hold for a few seconds, and then exhale quickly through your mouth. Inhale again, holding the breath in your upper chest, and exhale through the mouth.

Now place one hand on your solar plexus and one on your heart. Breathe into the solar plexus, taking several slow breaths as you relax that area. Now breathe into and consciously relax the heart.

As you relax, witness your thoughts and emotions. Be present with whatever comes up, without judgment. If fear is present, make space for it. Let your fear freely arise, and allow it to release.

Become centered in the part of you that witnesses every aspect of life without being lost in it.

- From Yoga Journal October 2011 issue, found via Lilie Zen Coach

Reflections on Being Beautiful

Photo via Frou Frouu.

What does it mean to be beautiful? It means you rise to the occasion. You move out into the world and wow others with your willingness to love, your grace, your gratitude.

Photo via BYCM. 

You go out even on the bad hair days. In fact, you embrace bad hair days. You consider them a chance to focus on others, giving them the attention they deserve. You also acknowledge that bad hair days are good for baking chocolate cake at home, listening to the rain out the window, and appreciating the beauty of nature and all that surrounds you.

Photo via BYCM. 

You do not strive to be perfect, and you share this with others. Satisfaction, rest, simplicity: you appreciate these. You understand that, 'You do not become good by trying to be good, but by finding the goodness that is already within you, and allowing that goodness to emerge' (Eckhart Tolle). You stand tall on the legs that you have, knowing they are beautiful.

Photo via Sarah Rhoads.

Releasing Desire

Photo via Lilie Zen Coach.

Do you ever experience strong emotions while in a yoga pose?


Pigeon pose is a deep hip stretch than can release feelings of comfort as you wring out your spine. Or, if you're like me, you might experience compassion for others who deal with chronic pain.


Camel pose has been known to invite a feeling of overwhelm, panic and excitement. 


Other heart openers such as full wheel can help a feeling of genuine compassion emerge in the body.


As we bow in child's pose, everything rushes in, sometimes erupting in sadness or even tears.

Photo via Pinterest.

Physical movement and stretching during yoga can release pent-up energy present in our bodies. As it surges to life, we experience new desires.


Which postures bring out your emotions?


PS: Have you noticed how many of the popular advanced poses, like Standing Bow, Scorpion, and Handstand don't necessarily evoke a big emotional reaction like these do? It makes me wonder about how our culture encourages us to focus on what's flashy and impressive rather than push through the difficulties of life. Just an interesting observation! What do you think?

Fall Care Packages

Photo via PoppyTalk Handmade.

Lately I've been wanting to put together a fall care package for my sister, who just moved to North Carolina with her hubby and little one. I can just picture her opening it to find a fun wall print, relaxing candle, and adorable toddler wear. Aren't these woolen slippers beyond cute? And I can so picture my nephew running around in a little rollerskating monster shirt.

Sometimes you just want to send some love and you don't really need a special occasion to do it. I'll just have to work on letting my crafty side loose and see what I can create!

Photo via PoppyTalk Handmade.

First photo via PoppyTalk Handmade.  Second photo via Threadless.

Autumn's Arrival and the Breath in Yoga

Photo via Miss Moss.

Fall is here! It's time to walk fearlessly toward cold weather... knowing, of course, that we've  also got cozy slippers, candle-lit fireplaces, crockpot meals, and a whole lot of cuddling together on the couch headed our way.

As the seasons change, we are refreshed by new, crisp air.

Last night at the end of Bikram class, I was enjoying our rounds of kapalbhati breathing. I love that this practice is built into the end of the series. It is our last chance to invigorate and cleanse the lungs, which in turn move energy throughout the body. Our whole yoga class has been leading up to this, essentially: the movement of the breath.

Photo by me.

Perhaps this is all there is to yoga: stillness and the breath. Stripped bare, this is all that remains. We need nothing else.

Photo via Closet Visit.

The breath: our beginning, our ending. The sounds of pranayama and of blowing in firm unite us, giving shape to our focus. The breath is made visible in a new way.

Photo via Pinterest.

With Open Arms

Photo and quote via Lauren Ross on Tumblr.

"Learn to be quiet just as you learn to talk, because if talking guides you, being quiet protects you. By being quiet, you attain two characteristics: you are able to take knowledge from those more knowledgeable than you, and you are able to repel the ignorance of those more ignorant than you."

-Abu adh-Dhiya 

The Search for Self Improvement

Photo via FYeahYoga.

There's a lot of literature out there these days about self-help and self-improvement. Do you engage in any practices that are purely meant to help you become a better person?

In many ways, this is the heart of yoga. To engage in the life-long quest for improving ourselves from the inside out.

I believe this involves two important steps:

Be open to new things. And know your resources. 

A reader of Alive in the Fire recently shared a lovely resource for those of you out there looking to be better, and to encourage others in their quest to do so. It's a site called Betterfly (aptly named, don't you think?) I suggest you check it out, especially if you're ready to search for new yoga classes.

Photos via Betterfly.

The only way to grow is to keep an open mind. This way you can accept others for who they are and accept unexpected situations as they arise. 

Photo via I Can Read.

Day Off

All photos via Heart of Light.

How beautiful would this day be?

Baking cinnamon rolls, enjoying one.

Writing through the morning by the window and a jar of flowers.

 

A bath.

And an afternoon nap.

Yoga Bums

Photo via Love More Fear Less on Tumblr.

Pretty people, upside down. A little inspiration for your Friday afternoon -- may you witness the way you can keep your cool, even when the whole world seems to be standing on its head!

Photo via Yoga Journal of a Not Very Calm Character on Tumblr.

I like to imagine the conversations the pair below had while experiencing the jarring reality of the body efforting against gravity. A discussion like that would be as surreal and playful as yelling underwater (did you do that with your siblings as a kid? I sure did.)

Headstands and handstands cultivate deep awareness, and allow us to observe the weight of the body, and yet there is an experience of floating upward. We can eliminate our own heaviness -- by strength, curiosity, courage.

How else is this sort of release possible?

Photo via Yoga Journal of a Not Very Calm Character on Tumblr.

Photo via Yoga Journal of a Not Very Calm Character on Tumblr.

Photo via Yoga Journal of a Not Very Calm Character on Tumblr.

Photo via Yoga Journal of a Not Very Calm Character on Tumblr.

Photo via Love More Fear Less on Tumblr.

Fall is Happening

Photo via Pinterest.

September, September, already half gone. Fall is sliding through town and the days are growing shorter. Last night I cuddled on the couch under not one but two blankets! Which for me, is quite lovely.


I love cozying up.


And drinking apple cider and enjoying anything pumpkin (seriously).


I'm thinking about trying to make this syrup for my own homemade pumpkin spice lattes.


What fall adventures have you been enjoying lately, yogis?

Photo via Carl Zoch.

Photo via Pinterest.

What Have You Found?

Photo via Yoga Journal of a Not-Very-Calm Character.

Today has been one of those days when I have trouble letting go. I am trying to remind myself of a new mantra:


It is just you and your breath, and all the emptiness.


Presence, balance, strength, courage: what yoga builds in us. It takes years -- a lifetime -- to earn our own trust, to piece ourselves together. Sometimes, though, I just want to be somewhere.


Satisfaction in arrival -- we give this up in hope for something greater. And without a destination, we are allowed to wander, to experience all that is around us.


I would say I will get there someday, but that would defeat the purpose, now wouldn't it?