Learning to Take a Deep Breath

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I recently had abdominal surgery and with that the nurses give you a host of recommendations for post op recovery and health. One of those recommendations tweaked my yoga brain. They advised me to regularly take deep breaths and cough after surgery. I found out this advice is given to help prevent individuals from getting pneumonia, a common side effect after general anesthesia and abdominal surgery. (The concern being that the pain from the surgical area prevents people from taking deep breaths and this reduces air flow into the lower lungs, sometimes causing collapsed lung tissue, which is then susceptible to the buildup of bacteria, leading to pneumonia).

I always appreciate preventative health measures, and I think it’s great that this advice is given to the patients (and for the record, I did follow all the nurse’s recommendations). However, I have to admit, I did dismiss the nurse’s description of how to take in a deep breath, as I was thinking, “I’m a yoga teacher; I teach deep breathing for a living!” Afterwards, though, it got me thinking about how complex taking a deep breath really is when you’ve had some experience teaching and practicing it.

Over the years of working with people in my classes and private yoga lessons, I’ve realized how many individuals struggle with taking in a deep breath, at least the way I interpret “deep.” Often, what I notice, is an increase air intake that lands in the upper portion of the chest/lungs, creating a vertical uplift in their posture, with very little to no expansion around the lower ribs and belly. This is how many people breathe—in the upper portion of the lungs only.

More than this, it appears some people have actually lost their ability to take in a breath into the lowest, most voluminous part of the lungs. I say “lost their ability,” because babies and animals naturally take these full, lower lung breaths. That’s how we were born to breathe. But somewhere along the way, often between the ages of 5 and 10, their breathing changes from a lower body breath to an upper body breath.

It can happen because of several things, here are couple… You go to school and you start sitting more, and sitting affects your posture, and posture affects where your breath can travel in the body. Then, somewhere along the way, perhaps you start to “suck in our gut”, maybe because we become self conscious of our stomachs or just because we feel it’s something we should do to look better. Tightening your stomachs is also associated with a bracing stance, preparing for action and safety during times of vulnerability and stress, and you do this as a response to perceived physical and/or emotional threat. Over time, this action of perpetually tightening your stomach can become unconscious and habitual. If this is the case, and for many of you it is, being advised take a “deep breath” won’t be enough. If you want to access the largest part of your lungs, it may actually require training in how to break this habit.

Breathing down into the lower portion of the lungs is best exercised through a technique called diaphragmatic breathing. (Sometimes known as abdominal or belly breathing). One of the things that helped me truly access this type of breathing was to come back to my anatomy knowledge and create a visual in my mind of the body’s main breathing muscle—the diaphragm.
diaphragm-breathing-500x313The diaphragm is a dome-shaped sheet of muscle that separates the chest from the abdomen. When you breathe in the diaphragm contracts (flattens out), pressing down towards the abdominal organs, and when you breathe out, the diaphragm relaxes back up into its dome shape inside the rib (thoracic) cavity. To visualize this a little further have a look at this quick video demonstrating the action of the diaphragm in breathing. Diaphragm movement video

In some ways the movement of the diaphragm seems counterintuitive because we often associate contraction with a rounding or bulging, but in the case of the diaphragm, it contracts into a flatter shape, and when it relaxes it rebounds back up into its dome shape. With this unique action, as the diaphragm contracts and flattens out, it essentially frees up space within the thoracic cavity. This gives the lower portion of the lungs more room to fill and it creates a vacuum from which air draws inwards easier.

Coming back to our “sucking in our guts” phenomenon, it makes sense that if you have a tight belly, then the diaphragm has a more difficult time moving downward because it is being resisted by the contracted abdominal muscles. When you relax your belly and allow it to expand as you inhale, your viscera (guts) drop slightly down and out and the diaphragm can more easily contract downward. Then, when exhalation takes place, the diaphragm begins its upward movement of relaxation aided by the natural movement of the belly as it returns toward the spine. So a relaxed abdomen is essential in taking a natural diaphragmatic or abdominal breath. (Below you will find a free handout with step by step instructions on learning to breathe this way).

There is more to this diaphragmatic breathing than just better lung volume. When we breathe with good diaphragmatic movement, the up and down action of the diaphragm stimulates blood vessels and nerves that pass through the diaphragm. One in particular is the vagus nerve, which is the main nerve of the relaxation portion of the parasympathetic nervous system (PNS). When the PNS is stimulated, the body produces chemical messengers and signals blood pressure receptors to promote resting, digestion, and relaxation. Studies are showing there is a feedback loop in the body that with long diaphragmatic breaths, the greater the movement of the diaphragm, which in turn increases stimulation of the PNS. In this way, simple diaphragmatic breathing is an effective tool in helping to calm and ease stress, improve digestion, and immune functioning. However, the opposite is also true. When a person is stuck in the habit of shallow, upper chest breathing, with minimal diaphragmatic movement, the body perceives this as being in a state of emergency or threat and activates the sympathetic nervous system (fight or flight.) This results in a cascade of events such as elevated heart rate, sleeplessness, impaired digestion and impaired immune functioning. A simple change in your breathing is a gateway to better physiological and emotional health.

So if you are ever given the advice to “take a deep breath,” know that it is not just trying to get more air into your lungs. Adding diaphragmatic movement to your breathing can have all sorts of health benefits. It just takes a little practice.

Diaphragmatic (Belly) Breathing Handout

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Six Benefits of Downward Facing Dog

161017-029xDownward Facing Dog, or Adho Mukha Svanasana is one of the most commonly practiced and most iconic yoga postures around. We do this pose so often because it has so many health benefits. Below I’ve listed 6 good reasons to keep working on your Downward Dog. Also, I’ve included a free Downward Facing Dog Handout describing alignment details, benefits, and modifications.

1. Downward dog opens the backs of the legs

Most of the activities we do during the day (especially sitting) brings tension to the backs of the legs. This is why so many of us walk around with chronically overly tight hamstrings and calf muscles. Downward Facing Dog is an awesome posture for opening the backs of the legs because the stretch crosses three joint lines, thereby promoting lengthening of the posterior facia connections, and making it a really effective stretch.

2. It elongates the spine

The traction you get from planting your feet and then pushing your hands strongly into your mat is one of the best spinal elongation tools the yoga asana practice has to offer. Opening the spaces between the vertebrate helps to relieve compression on the spine and promotes circulation to the discs.

3. It opens the chest and shoulders 

Most of us who sit in a chair all day have chest and shoulder muscles that are overly tight. This comes from the ‘hunched’ position most of us hang out in all day. Downward Facing Dog will help you to re-establish some opening in your chest and stretching of the side body and under arm muscles to increase your shoulder flexion. All of which helps improve your posture.

4. It strengthens the arms and shoulders

This pose is awesome for increasing your arm and shoulder strength. In downward dog we aim to balance the weight between the hands and the feet, and in order to do that, we need to press the hands into the mat and actively engage through the arms. This action shifts the upper body back and encourages a more direct overhead press. This action of pressing overhead strengthens many arm and shoulder muscles, which are often underdeveloped muscles in the body.

5. It wakes you up and boosts circulation

Downward Dog is one of the best poses you can do when you’re fatigued. It engages many muscle groups simultaneously and gets the oxygen and blood flowing to all parts of the body. Downward Facing Dog also offers all the benefits of an inversion without having to fully go upside-down. Inversions are great for returning blood flow to the upper body helping to regulate blood pressure, and in particular bring blood flow to the brain which help brings about clarity and focus.

6. It’s a good check in with your body

Lastly, once you get familiar with your body in Downward Dog, you appreciate how the sensations and effort it requires changes from day to day and moment to moment. Therefore, Downward Dog is a good way to “take inventory” about how you’re feeling. It stretches your arms, shoulders, legs and back all at once, and you can take notice of what you need to work on each day.

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Transitions

111016-138With September so close, it gets me thinking about transitions. There’s a big change coming up in our household this September. My youngest daughter Teagan is about to start Kindergarten, and what once was a highly anticipated event, has now become one with conflicting emotion. The other morning she asked me, “Mommy, how soon before I go to school?…I’ve been waiting since I was one years old!” Then later that afternoon, she said, “Mommy, I’m sad to go to school because there will be no more mommy and Teagan days”. Within these two statements, she captured the truth of our mixed emotions—both of us having relief and excitement of it finally being here, and the sorrow of loss of her babyhood and time spent together.

Now you might be wondering what this has to do with yoga. Well, what I realized in this recent while, is how important it is to recognize transitions onto their own entity. So often we compartmentalize events. In class we go from one pose and then to the next; we experience the pose while we are in it, and then our minds leap to then next one, rarely paying attention to how we got there. However, nearly half of the class is devoted to the time spent transitioning from one pose to the next, meaning if we don’t consider these transitions, we are barely present for much of the class!

It’s not a stretch (pun intended) to see how this plays out in our lives off the mat as well. How often do you catch yourself making big plans for the future, and the time leading up to event is just time spent waiting, or just time to get through. Yet, this time that we want to just “get through” makes up many of the moments of our lives, as mundane as they can seem at times, it can be these un-special, little moments in our day that may end up being the most precious memories in the twilight of our lives.

I had big plans for new classes and exciting changes with the studio this September, but as the time neared to plan it all out and post the schedule, I found myself feeling overwhelmed and indecisive. I realized my paralysis in planning was my body’s way of informing me that there is already too much going on—I am mentally and emotionally preoccupied soaking up the remaining time in summer, spending time with my family, and preparing for this next big milestone of Teagan starting school. So rather than jumping in with “new” and “busy” with the classes, I’ve decided to rest a while in the space before the next, absorbing all that needs to be experienced and learned right now.

In the spirit of honouring transitions, I’ve also decided to devote next Thursday’s mindfulness class (Aug 31 @ 7:15 pm) to be about paying attention to our transitions between the postures and in our lives. If this intrigues you, come on out! And if I don’t see you out in the studio, as September approaches, I wonder what it would be like for you to transition mindfully in your own life?

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Don’t Leave Your Pelvis Behind in Seated Forward Bends!

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Injuries to the low back are common, and we want to make sure our yoga classes don’t become part of the problem. For this blog we will look particularly at seated forward bends and how to move the pelvis in a way that promotes healthy alignment.

Regardless of which seated forward bend your are doing in yoga, the common theme is that our seat is anchored on the ground so it becomes very easy to move our bodies forward without bringing the pelvis with us. (This is especially true for people with tight posterior leg and hip muscles). When the pelvis gets stuck in the posterior tilt and we lean forward, it can place strain on the ligamentous tissues around the sacroiliac joint (often referred to as the SI joint), and can cause excessive rounding through the spine, which is potentially dangerous to the discs of the low back.

So a very important skill to learn is how to tilt the pelvis forward (anterior rotation) with the spine in our bends. Here are some tips to learn how to do this:

First test yourself in Staff Pose (Dandasana)…

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Are you able to sit in a tall spinal position with your legs outstretched (top left)? Or does your pelvis tip backwards and body lean as shown in the picture on the right? If the tightness through your leg muscles prevents you from sitting tall, then sitting directly on the ground with your legs straight will end up making your forward bends look like the image below. Below we see the pelvis fixed in posterior rotation and the spine having to compensate into a really rounded posture to make the bend happen.

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To avoid this potentially straining posture, we utilize props to assist in the tilting of our pelvis in the anterior direction.  Below, I am demonstrating Head-to-knee pose, or Janu Sirasana, (where one leg is outstretched and the other knee is bent). I modify by placing a folded blanket underneath my seat to reduce the pull on the hamstrings (note more than one blanket can be used depending on the level of tightness in the legs). Also, a rolled towel is placed underneath the knee to fill the space and reduce posterior knee strain. You can see how this has changed the posture of my low back.

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In the next image, I am demonstrating a modification for Paschimottanasana (where both legs are outstretched) by using a bolster to support a good amount of knee bend. This  bent-knee posture minimizes the pull from the hamstrings on the pelvis, allowing me to tilt my pelvis forward and lengthen my back. You can do this even without a bolster and just keep the knees bent without support.

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In addition to the use of props, there is a specific technique to learn to help un-anchor the pelvis and this comes from freeing the sitting bones (ischial tuberosities) from the ground. A small lift and wiggle of your seat from the ground and re-situating your hips back a little will help you orient the pelvis forward. You may also need to actively engage muscles to initiate the forward tilting of the pelvis – visualize your pelvis like a bowl as if to pour contents out forward. You will know you have it correct when you are feeling like you are situated on the front edge of your sitting bones.

Outside of the propping and intentional shift of the pelvis forward, the safety for our backs also lies in the depth we try to take forward bends. You’ll notice in the last two images my head is nowhere near my knees! Don’t get caught up in making the pose look a certain way. For the sake of safety, a good reminder is sometimes less is more. As you are progress in your seated forward bends, take your time and listen to your body.

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Walk Slowly

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Walk Slowly

It only takes a reminder to breathe,
a moment to be still, and just like that,
something in me settles, softens, makes
space for imperfection. The harsh voice
of judgment drops to a whisper and I
remember again that life isn’t a relay
race; that we will all cross the finish
line; that waking up to life is what we
were born for. As many times as I
forget, catch myself charging forward
without even knowing where I’m going,
that many times I can make the choice
to stop, to breathe, and be, and walk
slowly into the mystery.
-Danna Faulds

This is a poem I like to read in my classes, especially during savasana. It reminds me of an assignment I had in yoga therapy training when I was asked to differentiate between “holding space” and “making something happen”. This question resulted in a lot of contemplation for me…

Have you ever had a situation where you thought something should or would be a certain way and you get caught up in making it happen that way? It could be anything – a project, a relationship, a yoga pose, and looking back you realize the whole process was a fight upstream, one-sided, and sometimes resulted in an undesirable outcome. When we try to make something happen we might force the situation or rush the process, and once caught up in the momentum, we fail to be present and miss what is actually happening around us.

How do we prevent this from happening? It’s about presence: slowing down our way of being enough so that there is space to recognize what is happening in the present moment (in our minds, in our bodies, and in our environment). It is about cultivating a state of mindfulness in our thoughts, actions and interactions. Take for example, in class, when we slow down our movements and transitions, and move into postures without the need to rush, push or control, then we can discern the right amount effort and stretch that serves us in the moment. When we rush or force our poses to make them be a certain way, we run the risk of doing ourselves harm.

It’s also about recognizing our attachment to outcome or expectations. Expectations set up our minds for rigidity and narrowed focus; it sets us up for hurried behaviour, and disappointment. Expectations leave us with no room to enjoy the process or see alternate paths and possibilities, and leave us unable to recognize when the experience is going completely in a different direction than imagined. We might expect that we should be able to do a yoga pose as far as the person next to us in class even though our body is telling us otherwise, but force ourselves to do it, and to what end… injury?

A red-flag word to be aware of is “should”. Whenever you hear yourself saying something “should” be a certain way, then you are caught up in an agenda, expectation and making something happen. Even the most well-intended plan can turn upside down and take on a life of its own. Imagine, as a yoga therapist, I expect my client, whom I’ve been working with for some time, should be ready to move onto the next level, but even though the signs are not there that she’s ready, I challenge her to a new level anyways. Not only could she fail, but it could also take her backwards in her progress. Charging ahead, despite the good intention of the plan (to help the client grow and improve), will not change reality that she’s not ready. By pausing, and acknowledging what is really happening for my client I  actually serve her (and myself) better.

At a deeper level, “making something happen” can also be about feeling vulnerable without the safety of a well-defined plan. Some of us are planners, and outlining how things should go in our minds gives us a sense of security and makes us feel like we are preventing disaster. However, there comes a time in our training and maturity in life where we need to lessen our grip a little – we need to trust ourselves to make good decisions within the moment. As a teacher, over the years, I have come to realize that having a class plan is helpful, and sometimes I use it, but the majority of the time this class plan gets adapted as I teach from the needs of the students who show up that day (and I always find these are the best classes in the end). Accepting the uncertainty of the next moment can be scary, but it’s the way we grow.

Slowing ourselves down, and being present or mindful helps us see clearly both in what is actually happening around us and how we are relating to the experience at hand. In this way we are holding space, and we can catch ourselves when we enter these controlling, “make it happen” moments. We then have the opportunity to shake ourselves free of our expectations, projected agendas, and sometimes even challenge our insecurities and fears. It’s as the poem says, “make the choice to stop, breathe, and be, and walk slowly into the mystery”.

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Yoga stills the fluctuations of the mind…

Have you ever done a yoga class and somewhere along the way you realize (maybe at the end during savasana) that you feel more calm, connected with your body, and relaxed compared to when you first arrived. You might also notice the busy mind chatter has dulled and there is some distance between you and your reflexive thoughts. If yes, then you’ll understand what I mean when I say yoga stills the fluctuations of the mind, and by this very nature, you’ve experienced entering into a deeper level of awareness through the experience of yoga. One could even say you’ve dropped into a “meditative state”.

There are a couple aspects of yoga that assist in the process of experiencing this calm, more peaceful state. When you move your body and get the muscles warmed, stretched, and the circulation flowing, this eases tension and pain, resulting in less distracting sensations to attend to. It’s also the mindfulness aspect – paying attention to sensation in body and breath, from moment to moment. This keeps the mind anchored to the present moment, which stills the mind chatter.

When we drop into this more meditative-like state in the mind, we are not actually stopping thoughts from occurring. Rather we enter a different state of awareness where the thoughts feel more distant – we are less attached to them and their meaning.  A nice parallel is to imagine the reflexive thoughts of the mind to be like waves on the surface of the ocean. When we are swimming on the surface, the waves push us around, lifting us to their peaks and dropping us into their valleys. When we are connected and calm, we can drop into that deeper water space where everything is still and peaceful… And in this place, we are able to see the thoughts for what they are – surface waves.

I have always found the transcendence into this calmer level of awareness easier to access by doing a little yoga first. In fact one could say the very purpose of physical yoga is to ready oneself for meditation. So the next time you are on your mat, soak up the stillness you’ve created within – lay still and linger in this experience. This short few minutes will leave you feeling focused, connected, and calm.

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A Meditation to Still the Mind

This easy meditation uses repetition of linguistic sound to bring focus and stillness to the mind. All you need to do is choose a word or phrase that does not hold any strong association or memory for you. For example you could use a sanskrit term such as Sat Nam (meaning truth is my identity) or So Hum (meaning, “I am that”, where “that” refers to all of creation). You could also use a familiar word like “gratitude” or “peaceful”, but make sure the word you choose doesn’t conjure up strong memory associations which could pull you away from the task.

The task is simple – find a quiet comfortable place to sit and set your timer (5 to 10 minutes to start with). Close your eyes and take a couple full breaths to settle in, then begin repeating your word inwardly to yourself. Continue to repeat your word at the pace that is comfortable for you and focus your mind on hearing the sound of the word. If you notice the repetition of saying the word slows down, let this happen. As you notice thoughts pop up in your mind, let them come and go and continue to focus on repeating your word.

Over time you might notice that your mind starts to feel a little more detached and calm, and you may be able to drop behind the word sound to a place of quiet stillness in your mind, much like finding the calm, deep waters below the surface waves in an ocean. If and when this happens you can let your task of repeating your word drift off and you can rest in this place of relaxed awareness. Let thoughts ripple on the surface without intruding the quiet peace within.  Continue this until your timer goes off. Come back feeling connected, calm and focused.

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Belly Breathing to Relax You

130122-022Feeling stressed or anxious? Here’s something to try
Breath work (known as pranayama in yoga) is a very effective way to reduce stress and anxiety, and calm a turbulent mind. Conscious breathing works by stimulating your parasympathetic nervous system (rest and digest), and by helping your sympathetic nervous system (fight/flight) to become more flexible. This flexibility is essential to turning off the stress response when it’s not needed.

Here’s a simple, effective practice to get these results:
Lay on your back with your knees bent and your feet on the floor (or put a pillow under your knees). Rest your hands on your belly, just beneath your front ribs. As you breathe in and out through your nose (lips together but jaw relaxed) attempt to fill your belly into your hands and then gently relax your belly down as you exhale. As you practice this belly-filling breath, count how many seconds it takes for your inhale and how many seconds for your exhale. After a few breaths, see if you can get your exhales to last a little bit longer than your inhales… the hope is to gradually slow your breath, with extra emphasis on slowing the exhales.

Set a timer for 5 minutes to start, or just breath for as long as you need, in order to feel more calm and peaceful. The more often you practice, the more results you’ll feel. Remember to also practice patience and be gentle and kind with yourself. One conscious breath at a time.

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A Modified Sun Salutation (video)

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Ask any yoga teacher about their background in learning flow (vinyasa) yoga and they will likely refer to the sun salutations as where it started. For many of us, the sun salutation (whether it be the traditional hatha sun salutation or the ashtanga based variation of Surya Namaskar A), was our first experience of sequenced movement linked with breath. Consequently a lot of the vinyasa based classes utilize moves from the sun salutations as the backbone from which other sequences branch from. However, in the context of all things taught in yoga, I personally consider sun salutations to be one of the more advanced things to learn, and biomechanically it has some risks for some individuals and the novice student.

In consideration of Surya Namaskar A (as it is the more popular of the sun salutations in flow classes these days), a major concern is the repetition of forward bends, with straight legs, from standing. When you consider that at least 50% of us strain to touch our toes due to tight posterior leg muscles, it lends that many of us compensate forward bending by flexing the spine (thoracic, lumbar, and sacrum regions), and too much of this can lead to injury in the ligaments and discs of the spine.

Another strong consideration of safety in Surya Namaskar A is the transition from plank to four-limbed staff pose and then into upward facing dog. Transitioning between these postures requires a great amount of core and scapular/shoulder stability strength. For many of us moving from plank to upward facing dog without adequate shoulder strength could result in straining of the rotator cuff. Also upward facing dog imposes a great deal of lumbar extension and makes it harder to access the core stability strength required to stabilize through the lumbar spine – another potential risk zone for injury.

Jump backs and forward hops in the transition from standing bend to downward dog and back is another advanced piece to Surya Namaskar A that many people would struggle to do safely, if at all. The dynamic nature of this move requires a tremendous amount of stability control through the core muscles, shoulders, and arms. As well, the movement of hopping feet forward to hands is anatomically awkward to some individuals for reasons such as hip and knee inflexibility or abdominal and chest girth. So if you are new to sun salutations, it’s comforting to know these jumps are totally optional and easily modified.

In the video below I demonstrate how to modify Surya Namaskar A to reduce the risks mentioned above. For example you will see I bend my knees in and out of the forward bends, step backs instead of jump backs, slower pacing with the breath sequencing, plank lowering from the knees instead of the toes, and the use of the lower cobra pose instead of upward facing dog.

Please note – having modified some of the risk zones of the original sun salutation, still does not make this a beginner sequence. The truth of the matter is that it’s not just about your experience level in yoga that makes this modified version applicable. Some of us, no matter our years of experience with yoga, may not be comfortable doing the full version (consider old injuries, arthritis, unique anatomies), while others may be physically fit from prior athletic training and have no difficulty doing the full version right away. So whether you are new to yoga, a seasoned yogi, or just needing a gradual start, this video demonstrates a safer, more accessible version to try. (This modified sequence also serves as a nice way to warm up into the full version).

 

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An Essay on Acceptance

WELCOME TO-2I recently taught a class with with a theme of acceptance. This is not a new theme to me (nor the yoga industry), but one I like to revisit because I’ve always found the topic to be quite transformative. Acceptance is a precondition for growth and healing and thanks to a lovely student of mine I have had a couple of new realizations on this topic.

You never know what will show up during a mindful yoga practice, and sometimes you will come across difficult realizations. Deep in a pose, you suddenly realize something about yourself, or something about your life that you do not like. It could be an imperfection in the way you move and feel, an awareness of a strained relationship, an internal unrest about something in your life, or the surfacing of deep and painful emotion. Contemplating acceptance around such difficult realizations, doesn’t mean we have to like or agree with it, and it is not the same as surrender or sacrifice (nor is it about resignation or giving up). Rather, it’s about acknowledging reality as it is right now. Acceptance is an allowing, not about shutting things out, and our yoga becomes a practice of seeing things as they are difficult or not.

To fully embody this understanding, consider the opposite. When we don’t accept difficult realizations that bubble up, then we avoid, we tense, we resist, we force – essentially we don’t see clearly, and therefore delude reality. A deluded reality eventually catches up with us, prolonging the inevitable of what we must face. A deluded reality is also not a solid foundation from which to work from. How can we ever truly change without a solid base? Like points on a map, when a destination is known, how can you find your way without knowing where you are right now?

That student of mine that brought this all forward for me had come to the realization during one of my classes that she had a toxic relationship in her life and years of not accepting it was taking a toll on her on well being.  Realizing and accepting the nature of this relationship meant she could move forward and change the nature of it.  Without this acknowledgment it would be impossible to set the boundaries and expectations necessary for positive change.

Applying the practice of acceptance in relation to growth and healing is palatable with those things in our life where there is possibility of change, but what about those things in our life which hold no possibility of change, those things outside our control? There are times when the awareness itself is unacceptable… the untimely loss of a loved one comes to mind. In these moments, sometimes all we can do is accept the unacceptable. Within these moments, acknowledgement of “what is” allows a new way of being to emerge – not necessarily unscarred or liberated, but just new.

“Grieve. so that you can be free to feel something else”.  (Nayyira Waheed)

Whether it is on or off our mats, when we are bearing our authentic selves, our heaviest emotions, and acknowledging our messy, imperfect bits, it can be hard, but no one said this would be an essay on easy. The question becomes, with whatever is showing up for you, can you greet it with eyes wide open and with no expectation to be liked? Within this lies the difference to true healing and change: that solid foundation of seeing clearly and all that it has to offer.

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