Retreat Day: Yoga, Meditation, Relaxation

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Photo via Lilie Zen Coach.

I've got another silent retreat coming up this Sunday, so I thought I'd share a little more about what the day entails, plus a few thoughts on how you might create your own retreat day at home.


The main idea is to clear space  -- both physical and emotional -- for yourself. Observe how you are doing in this moment. Only you can tend to the inner workings of your body, mind and heart.


Now, you may be wondering why and how silence can help you approach the self-reflective practices of yoga, meditation and relaxation. You may be thinking: do I really need to be completely quiet for a whole day to do these? And, more importantly: how can I go a whole day without talking?!

Photo via Lilie Zen Coach.

You may be surprised by the amount of energy silence allows you to conserve. By limiting the cognitive and physical exertion required by talking, you can dedicate more to your practice. Moreover, by limiting the speech that comes out of you, you allow yourself the chance to let some of that dialogue back up internally. Words build up like water behind a dam, and you can see the contents of the river more clearly.


In my experience, silence has allowed me to give space for whatever is happening internally. If I am sad, for instance, but have not given myself the time to sit down and be present with my feelings, I may not be aware of what's causing my sadness (or even the mere fact that it's there!). If I want to move beyond a negative emotion, I first have to give myself adequate space and time to first witness it.


Once I become aware, I can accept how I am truly doing -- and perhaps change how I'm doing for the better.



Photo via  Montmarte.

In his book The Wisdom of Yoga, Stephen Cope quotes Swami Kripalu to explain the powerful nature of practicing intentional silence:


Silence is the first step toward obtaining truth since it helps us to curb untruth, which we generally express by talking excessively all day. This incessant flood of speech makes us prone to the bad habit of speaking untruth.


Cope goes on to reflect on the doors which silence can open for us:


What may appear to us as simply a voluntary self-denial of speech is described by yogis as an experience rich in deepening interiority -- an experience in which not just gross speech, but the very nature of thought itself (the subtle and constant chatter of the mind) is revealed for observation and study, creating a new level of witness consciousness.


You may be surprised at the wonderful benefits silence offers. Within a limited amount of time, you begin to experience energy, clarity, peace, focus, connection, and concentration. In the beginning, silence may be a challenge, but its blessings will encourage you along the way.


Photo via Olivia Rae.

Here's the schedule I'll be using for my silent retreat.
  • 9:00-9:30 am: outside meditation. We begin by observing ourselves within nature.
  • 9:30-11:15 am: morning yoga class. Physical practice prepares us for a deeper mental practice later in the day.
  • 11:15am-12:30pm: mindfulness eating (lunch). Have you ever eaten a meal in complete silence? This eye-opening meditation allows you to fully experience the rich flavors and textures of food as well as your personal experience of becoming full and satisfied by food.
Photo via Olivia Rae.
  • 12:30-1:00pm: walking meditation. Taking slow, attentive steps allows us to reflect actively and experience our bodies fully.
  • 1:00-1:30pm: seated meditation. Seated meditation offers a more intensely internal and mental approach. We practice witnessing thoughts and sensations, and attempting to have no reaction to them as they pass.

Photo via 365 Days Yoga.
  • 1:30-2:00pm: walking meditation. A second round of walking meditation, with a focus on experiencing ourselves within nature, not just within ourselves.
  • 2:00-2:30pm: seated meditation. The other rounds of meditation have allowed us to go deeper and deeper inward, making this seated experience even more significant.
  • 2:30-3:00pm: relaxation/ yoga nidra. We give our bodies the deep, full rest they deserve.
  • 3:00-4:15pm: afternoon yoga class. This class tends to be a genuinely internalized experience of yoga because you have spent so much time meditating beforehand. You are able to fully witness your breath and the way you approach postures and finding your edge. And of course it feels great to move freely again after periods of stillness!
  • 4:15-4:30pm: integration meditation. A final period of meditation allows us to integrate all of the observations we've learned about ourselves throughout the day.
  • 4:30-5:00pm: speaking circle. After an extended period in silence, it's helpful to speak with each other about our experience before we depart to re-enter the world as we know it.
Photo via Olivia Rae.

Ready to try a retreat yourself? Start by setting aside a whole day (or as much of one as you can) on your calendar. Explain to family and friends that you'll be out of touch at this time (no cell phone, no email!). Set up a space for yourself where you can practice yoga and meditate, and prepare your lunch the day before. Here's a sample of the routine you might try out:

At Home Schedule
9:00-10:00am: morning yoga practice
10:00-10:30am: meditation
10:30-11:00am: morning snack / break
11:00am-12:00pm: take a walk or read
12:00-1:00pm: mindfulness eating (lunch)
1:00pm-1:30pm: walking meditation
1:30-2:00pm: seated meditation
2:00-2:30pm: relaxation/ yoga nidra/ nap
2:30-3:00pm: reflective journaling


Photo via Pinterest.

Dreaming of Faraway Places

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Photos via The Psychology of Molly.

I've had my mind on planning a vacation lately. I could see myself going somewhere mountainous like Colorado, or tropical and warm, or even snowy and cozy (how lovely would it be to cuddle up in front of the fire every night?!). I've heard resources like airbnb, HomeAway and vrbo are awesome.



Are you guys planning any fun holiday trips?

Where did you go for your first real vacation on your own (not paid for by parents)?

Kiddos in the Blogosphere: One Year Later

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Photo by Raul Gutierrez.

A long while ago, I posted about some of my favorite families in the blogosphere and their kiddos. Now I'd like to offer a follow up to that post, featuring an update on these beautiful bloggers. Their homes are so full of love, and their little ones are getting so big!


Joanna and Alex of A Cup of Jo are the parents of the adorable Mr. Toby. I love following their posts on life in New York City and adventures in parenting. Joanna offers some lovely insight on motherhood as well as the best spots to enjoy in the Big Apple. And isn't it cute how Toby is already picking up his parents' dashing style? Check out those wayfarers! You're on your way, little man.


  



Ryan and Cole of Pacing the Panic Room are wonderful. They bring such a creative, energetic approach to parenting their little ones, Tessa and the Littlest Buddy. I love when Ryan's photos capture moments like this -- so graceful, effortless, and fun. Ryan is one of those rare photographers who is unafraid to capture the rawness of a moment, like when a set of new parents welcome their child into the world. And if you're into wild hairstyles, fashion photography, or indie music, you should swing by his blog. Plus, how sweet is it that Ryan signs every post with "all the love in the universe?" 






Kelle Hampton's dreamy blog features her two beautiful daughters, Lainey and Nella. Kelle really does stay true to the blog's title, Enjoying the Small Things, as she posts about life's little pleasures like fall arts and crafts, time together as a family, and bathtime and chicken noodle soup. There's something so joyous about this spaced you've carved out for yourself and your family, Kelle! 





I'm happy to report that the little dreamer from Mila's Daydreams is up and about. What a precious little girl who seems to have her mom's eye for creativity already. And, exciting news: Adele Enersen, the genius mom behind the series, is publishing a book! If you'd like to keep updated on the news about when it's published, go sign up here.

Copyright ©Adele Enersen.

Copyright ©Adele Enersen.
Copyright ©Adele Enersen.
Copyright ©Adele Enersen.

I love that Anna of Rummey Bears isn't afraid to post when her daughter has a runny nose or a scraped knee. She captures the essence of childhood on the Rummey Bears blog -- the bright, sneaky, silly side of being a kid -- which occasionally hurts, but is so worth it. Thank you, Anna, for your courage and your humor.
  




Finally, I'd like to introduce Jamie of A Desert Fete, super blogger and mom of precious Hank. Not only does she post here, but she also shares an online space at Hank + Lucy. Sometimes I swing by and just imagine how those two little ones will grow up as best friends. They are in the hands of some good mamas!





Who are your favorite mom and dad bloggers out there?

Note: photos are from each respective blog.

Silent Waiting, Alone

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We need times of silent waiting, alone, when the busy intellect is not leaping from problem to problem, and from puzzle to puzzle. If we learn the secret of carrying a living silence in the center of our being we can listen on the run. The listening silence can become intertwined with all our inward prayers. A few moments of relaxed silence, alone, every day, are desperately important.

-From The Sanctuary of the Soul: Selected Writings of Thomas Kelly

Above photo illustration via Pinterest. Above photo via Pinterest.

The Casual Juicer

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Happy Saturday, yogis! Hope you are all enjoying a lovely fall weekend. 

Here's a little update on my juicing adventures. Turns out, I agree am fine with keeping things casual for now; I'll go with a glass of juice for breakfast or with meals for a while until my taste buds have had time to adjust.

Reflections from the first juice...

I was amazed by the refreshing smell that filled our kitchen after making the first batch of classic green juice. Sort of a mix between summer rain (cucumber) and crisp air (celery) and something deeper (kale). And that color! The most vibrant green you can imagine. A few drops spilled onto the counter, and when I wiped them up the sponge was stained a brilliant shade. All I could think of was pure chlorophyll. So fresh!

I have to say, I was a bit surprised by the amount of juice the recipe made. Perhaps it was because I shared it among three glasses, but I was expecting it to yield more.

During the first taste, I experienced the strong flavor of celery, while my friend's immediate reaction was a scrunched up nose and an exclamatory, "Wow, this is gingery!" 

Another friend reminisced about a previous juicing experience. "Yep, this is what I remember," he said. "A weird mix of tastes and always that smell in the kitchen afterward!"

Seems that we all experience juice a little differently :)

Cleaning up wasn't hard, since hot water can be used to rinse everything except the filter (but man, that thing is a pain to brush out!). Of course I wished I could immediately sit down and enjoy my juice, but felt more compelled to wash the new, shiny machine and restore it to its immaculate state of clean.

The Breville itself was a dream. I adore the LCD screen that lights up and easily lets you access different settings for soft fruit and harder veggies. It was quiet, too.

The second juicing experiment...

Tonight I tried a red recipe featuring sweet potato, beets, apple and red bell pepper all on my own (so brave, right?). I think after last night I was a little more skeptical of surviving on this stuff. I'm definitely still hoping to ease slowly into a cleanse. I'll probably just add juice to meals for a week or two, and then maybe do a weekend cleanse. I'm still pondering the possibilities.

I do know one thing for sure: I can only take beet juice in limited amounts! It's such an overpowering flavor; you have to be careful how much you add to a juice recipe.

This morning I mixed together something a little more palatable: 3 apples, 4 carrots, some pineapple and a sweet potato. Yum! I think that's my favorite juice so far. 

We'll keep you updated on new recipes as we discover them. I checked out The Juicing Bible from the library and there are tons of great ideas in there to try.

The Falling Out Breath

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Illustration via This is Indexed.

You can make space for relaxation any time. Simply take a falling out breath.

Step one: inhale deeply, filling your lungs with fresh, clean air. Notice the pause at the top of the breath.

Step two: let everything out with a little bit of sound, sometimes a "hmmm" or an "aaaaah." Notice the pause at the bottom of the breath.

Envision a clean, blank slate. You're ready to start again, refreshed, in this new space.

Photo via Pinterest.

The Body In Space

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Photo via Lilie Zen Coach.

I have a deep connection to physical space. It's almost like some form of kinetic synesthesia -- I associate places with emotions or thoughts, memories or dreams. I am acutely aware of my presence within a space, the presence of others around me, the arrangement of things.


I think part of the reason I love yoga so much is that it places a heavy focus on the body within space. We practice careful alignment of the muscles and bones in the postures. We shape the breath within the body. Every movement is a conscious act -- the focus of the eyes, the way the palm faces, the pull inward or outward of a ligament.


When I practice yoga, I know just where I am.


Photo via Lilie Zen Coach.

The organization of a yoga room makes all the difference, too. In Bikram classes, the order and alignment of the mats is precise and rigid, just like the posture sequence and dialogue-driven style of teaching. (At my studio, the teachers even demand that mats are placed half-way over the stripes in the carpeting. This is so that the room is neat and tidy and can squeeze in as many sardine yogis as possible, and also so that cleaning crews can focus their energy on the spots where people sweat the most!)


In vinyasa flow and Hatha classes, we settle in lines but aren't as hyper-conscious of lining everything up perfectly. Ashtanga classes generally separate yogis into two groups which face each other throughout class.


Photo via Pinterest.

I've even seen some studios where they practice on circular mats, or line up their mats in a circle. I think that set-up would be inspiring, and a wonderful yet subtle way to share your practice with others. A circle certainly denotes unity, and promotes a sense of equality throughout the group. Check out this video (toward the end) for a beautiful example of this set up. 


Do you notice the spaces where you live and practice yoga?


Photo via Lilie Zen Coach.

Time to Juice

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  Above photo via Breville. Below photo via Pinterest.

I have decided to do a fall juice cleanse! I couldn't be more excited to spend a week eating nothing but fresh fruits and veggies. 

My Breville arrives today or tomorrow, and in anticipation I've been eating a vegetarian diet and have cut out milk. By the end of the week, I'll be completely dairy free. I'm sad to say goodbye to cheese, but it will be worth it when I start juicing. (I hear the first few days you can feel a little drained and cranky. Hopefully I avoid some of the transition time by easing into the juice fast.)
Photo via Hearts Expanding.

Have you guys seen the compelling documentary Fat, Sick and Nearly Dead? The film follows the incredible stories of several men who are gradually becoming more and more overweight, unhappy and unhealthy. I was so moved by the way they claimed control over their lives by turning their health around.

Photo via Pinterest.

I'm so ready to boost my energy levels and immune system, detox my body, and slim down on this mean, green diet!

Here's one juice recipe I can't wait to try:

Mean Green Juice 
(original recipe used by Joe Cross and Phil Staples according to the Reboot Program)
6 Kale Leaves
1 Cucumber
4 Celery Stalks
2 Green Apples
1/2 Lemon
1 piece of ginger

Photo via Pinterest.

Do any of you readers juice? I'd love your recommendations for juice recipes, blogs, recipe books, and other resources. 


Please leave comments below, or feel free to email me at aliveinthefire at gmail dot com. Thanks!

Mind Over Matter

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All photos courtesy of Lauren Snelgrove.

There is something so beautiful about having friends I can talk to about my yoga practice. It helps me understand how I process the yoga -- how it changes me, how I experience it in the moment, how I'm learning to enjoy the little idiosyncrasies that come and go.


Lauren is one of those kind of friends. We've known each other since high school journalism, but only after we both graduated and reconnected in our college years did we discover we share a love for yoga. She is one of very few people who I feel super comfortable with talking about my yoga, and she brings ease and peace into all aspects of her life (and her friendships!). Lauren is working on her teacher training right now and has done some amazing work on visualization techniques and meditation as well. 


Last Christmas when I was home, she came over for dinner and afterward guided me through the most amazing savasana -- complete with little hand adjustments and massage technique that left me feeling super relaxed. It was so lovely.


Lauren is a fearless, bright, beautiful lady with a lot to offer her yoga students. Here are a few of her reflections on the practice of meditation. I completely agree with what she has to say about our ability to control our perception of the world around us -- once we begin to engage with our own story, we can write it the way we want to.


Enjoy!


How's that for fearlessness? :) Man, I love this girl.

Mind Over Matter
by Lauren Snelgrove 

Many practices of yoga are said to incorporate the mind, the body and the spirit. The physical benefits of practice are probably the most obvious ones, and the quickest to show. In my own life, I've been most grateful for the mental effects of yoga and meditation. 

One of the greatest neurological discoveries, in my opinion, is neuroplasticity. Neuroplasticity refers to the ability of the brain and nervous system in all species to change structurally and functionally as a result of input from environment. In other words, no matter what age you are, you have the ability to rewire your brain and change who you are as a person through your behavior, thoughts and environment. 

This concept has been incredibly empowering to me. Formerly, scientists thought that once a brain was wired that it was permanent. Turns out, it's not. 

If you are a practitioner of yoga or meditation, you are doing wonderful things for your mind and body. Practicing things like breathing techniques and toxin release on a regular basis imprints in your  brain a desire for these activities, as well as other things that make you feel the same way. It's no wonder you see people start practicing yoga and shortly afterward fall into healthier eating and lifestyle patterns.

Science has proven that repeated thought and action rewire your brain. The more you do something, the stronger the neural networks that support that behavior become. The tranquility, strength and stress coping mechanisms you practice in yoga and/or meditation can become deeply engraved into your brain and allow you to practice these things off the mat--in traffic, on the phone with your mom, at the office, etc. 

In 2009 I spent time researching these benefits in Cape Town, South Africa. I worked with a group of 11 teenage girls in a home for abused children. Specifically, I utilized visualization techniques through creative writing exercises and yoga practice. At the end of one of our carefully structured yoga classes, I led the girls through a meditative narrative I wrote, targeting a specific emotion or situation. For example, we focused on anger for a period of time. I provided the girls with vivid imagery within the narratives which they could associate with a specific feeling. The girls became active characters in their own stories.

After a while, the girls could change their mental associations to help them cope with abuse or the emotions caused by their abuse. They practiced rewiring their brains to not react violently to anger or stress, among other things. Not all of the girls showed improvement; but then, not all all of the girls took it seriously or believed in me or themselves. The power lies inside the person. 

The longer a neural network has existed in your mind, the longer it will take to rewire it. If you have felt incompetent your entire life--not pretty enough, not strong enough, not good enough--the change you're seeking won't happen overnight. With consistent practice and faith in yourself, though, you can rely on your brain and body to transform yourself.

Yoga has changed my life. If you want change in yours, don't become discouraged, don't give up, and go find the power that's living inside you. With willpower and focus, you can change. 



Thanks, Lo, for taking the time to share, and for your compassionate perspective. Namaste!

Spent (A Poem)

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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


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.

Minimalist Meditation

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Photos found on Minimalissmo via Hotel Zenden.

When I stumbled upon these stunning hotel photos, I realized this is the sort of place where I like to imagine myself while I'm meditating... in a space that is spare but spectacular. Very inspiring. 



This also got me thinking about the beauty of minimalist meditations. Lately, my favorite way to meditate is to choose one word to focus on during the in-breath, and one during the out-breath.


Try these:
  • I accept (in-breath) myself (out-breath).
  • Easing (in-breath) in (out-breath).
  • I deserve (in-breath) good things (out-breath).
If you enjoy chanting or other sound meditations, you can also try:
  • So (in-breath) hum (out-breath). The so-hum sound mirrors the sound of the breath itself, and translates roughly to, "I am that" or "I am all that is."
  • Sat (in-breath) nam (out-breath). Sat-nam is a mantra used often in kundalini and translates roughly to, "Truth is my name."