Category: Yoga

Posted on

Choosing the direction we will take

Lunar New Year celebration

Happy Lunar New Year! February 1st marks the beginning of the Year of the Tiger. I have such fond memories of the extraordinary New Year celebrations when I lived in Shanghai: spectacular fireworks rang out at midnight around the city as far as the eye could see; on New Year’s Day there were lion dances and parades, delicious smells wafting from every kitchen I passed. Lunar New Year celebrations last for 15 days, culminating in the Lantern Festival on the first full moon of the New Year. Thinking back to those days makes me smile and brings a lightness to my heart that I’ve not felt in a while.

If there’s one thing I know to be true about myself, it’s that I love to travel and explore. I long to immerse myself in new places and cultures. Exploring somewhere new makes my spirit soar, it makes my soul sing.

Last year presented me with a number of challenges. The last time I shared my musings with you, I wrote about some unexpected health problems, and these remain my constant companion. In the past, I could always rely on travel to boost my spirits, to lift whatever weight I’d been carrying physically, mentally, and emotionally. While I gratefully received rejuvenation from some camping and a cottage sojourn, there remained a heaviness I simply couldn’t shake. I know I’m far from alone in this feeling: throughout the pandemic, a mental health crisis has been growing, and it’s shown us how vitally important it is to take care of ourselves, to prioritise our health and wellbeing if we hope to be of any use to our loved ones, and to the world around us.

Sometimes the way forward is to expand and grow, and sometimes what we really need is to retreat inside our shells to rest and regroup.  My heart told me to choose the latter path. For much of the last year, I’ve focused my attention on my small community of dedicated students, offering nourishing practices and weekly writings that resonated with my own journey and experience. As we welcome this New Year, I thought I’d share some of these musings from the last few months.

On gratitude:

“Taking time throughout the day to pause and reflect on the blessings in your life serves as a powerful reminder that, no matter what trouble might be brewing, we are indeed blessed.  Even on those days when challenges are many and blessings seem few, we can give thanks simply for waking up when so many others around the world did not. That’s not to say that gratitude asks us to forget about our pain and suffering; however, it can help us temper that suffering with goodness, with joy, with kindness and love.”

On the importance of self-care:

“Rest should be a topic of great importance at any time, but I think the stress and uncertainty of the last 2 years has brought it screaming to the forefront as part of the larger discussion of mental health and self-care.  For too long we’ve written off our self-care needs as indulgence and luxury.  We couldn’t be further from the truth. I see the effects of stress and strain in those I love; I see their burnout clear as day. I feel it in myself too and I know that the only way I can provide the support my loved ones need is if I take care of my own health and wellbeing.  It’s as simple as that – simple, yes, but not always easy… just like our journey with yoga and mindfulness.”

On our need to be ‘productive’:

“Productivity is something that’s often on our minds, whether consciously or unconsciously. As human beings, we’ve been conditioned to believe that we must always be doing something, and that our doing must be leading us towards a goal or achievement. For me, an example that comes to mind is the internal chatter that occurs when I’m feeling under the weather: I have to convince myself to rest, I have to talk myself into slowing down and setting aside the to-do list, and I try to catch myself each time that negative little voice inside says, ‘don’t stop now, push through, it’s not that bad, you should get more done.’

Why is rest not seen as productive? Why is sitting on my back step watching the sunrise not productive? Why is answering an email tomorrow so I can go for a walk in the sunshine today not productive? Much as we try to fight it, we are mortal beings who live a finite amount of time. We have no idea when the end will come, but when it does, I suspect most of us will still have a few things left on our to-do lists. So how can we learn to accept that fact and enjoy the time we have while we have it?”

On finding contentment:

“…a teaching I recently enjoyed from Frank Ostaseski [is to] welcome everything, push away nothing.  Welcome everything, push away nothing.  Like many mindfulness teachings, it sounds so simple, yet I think we can all agree that it’s anything but easy. It’s human nature to gravitate towards what feels good and recoil from what doesn’t. We seek out pleasure and avoid pain and suffering at all costs. In asana practice, we can easily settle into a pose that feels good and familiar, but what about the poses that challenge us, that feel uncomfortable, that bring us to our edge physically, mentally, or emotionally? How do we find the same sense of ease and contentment in those poses? Welcome everything, push away nothing.” 

On World Kindness Day:

“When someone shows us kindness, we feel our spirits lift, and we’re much more inclined to share that feeling with others we encounter. Someone returns an item that fell out of your pocket and you’re surprised, grateful, happy; in that moment you become fully present and aware of the kindness another has shown you. That warm feeling inside comes from a little shot of serotonin, oxytocin, and endorphins – the body’s natural mood boosters – and it stays with you as you continue on your way, perhaps opening a door for someone or helping them carry a heavy package to their car. As you pass the kindness on, the warm feeling in you continues because sharing kindness is as good for us as receiving it.  Start today with a little act of kindness towards yourself and see how it makes you feel. Then as you move through the day and encounter others, share a smile, offer a compliment, hold open a door, buy someone a coffee. As Aesop wrote: ‘No act of kindness, no matter how small, is ever wasted’.”

On how we choose to move through the world:

“We learn myriad lessons on the mat. New insights appear each time we arrive, each time we pay attention, each time we open our awareness and allow the lessons to penetrate the layers of bias and expectation and resistance we’ve built up over time. As human beings it is our nature to form opinions, to make judgments, to set goals. Yet our practice teaches us over and over again that everything changes, nothing remains as it is, no two breaths or sensations or moments in time are the same. Each time we exhale, we expect that an inhale will follow – but are we guaranteed that next inhale? Are we guaranteed the next moment in time…or only this one?

…a favourite quote, one I’ve shared with you many times over the years: ‘Happiness is not given to us, nor is misery imposed. At every moment we are at a crossroads and must choose the direction we will take.’ ~Matthieu Ricard

While so much in life is beyond our control, we can choose how we respond to what arises. We can choose to be open-minded and curious; we can choose to be angry and sullen; we can choose to accept and learn from challenges; we can choose to resist and shout at the rain. It’s all a matter of perspective and how we choose to navigate the changing world around us.”

~~~

Maybe a few of my words resonate with you, reflecting some of your own experiences of the past year. How are you choosing to move through the world? Is this a time when it feels good to expand and grow, or is your heart asking you to slow down, to rest, to stop some of the doing and allow yourself to simply be?

Last week the world lost one of its shining lights, the wise and beautiful soul of Thich Nhat Hanh. Often called the father of mindfulness, his book Peace is Every Step was my first introduction to this practice, my first step on a lifelong journey exploring his teachings of compassion and love for all beings. With a new year upon us, I leave you with these wise words from Thich Nhat Hanh:

“Waking up this morning, I smile. Twenty-four brand new hours are before me. I vow to live fully each moment, and to look at all beings with eyes of compassion.”

Posted on

The best way out is always through

Resilient tree growing through a fence
A resilient tree shows us the way through

Resilience. That’s what comes to mind each day as I pass this tree on my walks around the neighbourhood. Resilience in the face of suffering. Perseverance in the midst of pain. 

You might have seen this unusual tree in the photos I shared on Instagram last week as we saw yet another stay-at-home order announced. I offered it as a reminder that we have within us the strength to overcome whatever challenges stand in our way, to make it through to the other side – we need only find a way to connect to it.

Sometimes the challenges we encounter are of our own making, and sometimes they’re beyond our control, arriving seemingly out of nowhere – like this fence. We could be going about our business, this tree was simply growing in the forest, and suddenly something stops us in our tracks. To be honest, I’ve found myself in that very situation in recent months: stopped in my tracks by unexpected health problems. In the face of challenge, in the face of pain and suffering, how do we connect with our inner strength and resilience and harness its power to guide us safely through?

For me, this connection comes through mindfulness, which of course, can take many shapes and forms. Asana and pranayama, the postures and breathwork of yoga, help me release tension and create space in body and mind so that I can open my awareness to signals arising within. Meditation deepens my practice of svadhyaya (self-study) and santosha (contentment) as I observe, notice, embrace my experience without judgment or attachment, with lovingkindness and compassion. I invite mindfulness into my favourite everyday activities – gardening, baking, walking in nature. I give thanks for the many blessings in my life, without glossing over the fact that I’ve lost my job, that I’m struggling with health issues, that I’m tired of being stuck at home in lockdown. I remind myself of the vital importance of self-love, self-care, self-compassion, and self-acceptance. Connecting to the present moment through these practices fosters in me a deeper connection to myself, a greater awareness of who I am beneath all the mental busyness, beneath the self-doubt, the pain, the expectations and uncertainties.

In his poem A Servant to Servants, Robert Frost wrote that “the best way out is always through” and I believe that’s just what mindfulness teaches us. We learn to welcome the present moment exactly as it is – its joy and its pain, its triumph and its sorrow. We learn to practice acceptance of what is rather than fear of what might be or regret for what was. We take it day by day, moment by moment, breath by breath. We make our way through the challenges, fueled by strength and resilience we’ve cultivated within, and like this extraordinary tree, we keep reaching our branches to the sky.

Tree branches reaching to the sky
Branches reaching to the sky
Posted on

Pulling weeds & planting flowers

Spring blossoms

There is a Sufi story I have shared in class several times over the years, its author unknown. It’s called Mullah Nasrin and the Dandelions, and it goes like this:

One day a man named Mullah Nasrin decided to take up gardening. He loved flowers and vegetables and he became an adept gardener. But when his garden became plagued with dandelions, Mullah became more and more upset. Finally he couldn’t take it anymore. He travelled to the palace of the king and consulted the king’s own personal gardener. The royal gardener gave Mullah instructions on how to get rid of the dandelions. Mullah returned home full of enthusiasm and followed the instructions perfectly. But still the dandelions returned. Really angry now, Mullah returned to the king’s palace and found the royal gardener. “You’re a fraud!” he hollered. “Your remedy was no better than the rest! What else can I do about these dandelions?” The royal gardener looked thoughtful and stroked his chin. Finally he said softly, “Mullah Nasrin, there’s only one thing to do. You must learn to love dandelions.“

In mindfulness practice, we are constant gardeners, tending the landscapes of mind, body and spirit. Yoga teaches us the merits of self-study, Svadhyaya, deepening our awareness to reveal the nature of our true Self. When we take the time to observe things like physical, mental and emotional patterns in daily life, we might notice habits, biases, judgments, or assumptions that are shaped by past experience but no longer reflect who we are in this moment. Once we become aware of these old patterns that no longer serve us, we can choose to release them – to pull these weeds from our garden and make space for new plants to flourish.

Neuropsychologist and meditation teacher Rick Hanson speaks often of our ability to change the way our minds work by attending to our thoughts and experiences (check out his fascinating book, Buddha’s Brain: The Practical Neuroscience of Happiness, Love & Wisdom). As human beings, we have a negativity bias that is built into us as a survival mechanism. We learn from our past experiences, and those that caused us physical or emotional harm influence the way we perceive and respond to similar situations in the future. To balance this negativity bias and give positivity a chance to take root, Dr. Hanson advises us to take the time to fully embrace positive experiences, allowing them to be absorbed into our awareness to create a lasting effect over time. In an excellent TEDx talk several years ago, he offered a simple exercise to illustrate this practice: recall a positive experience (e.g., the love of a friend/partner/child/pet), sit with that experience for a short time to enhance its effects (e.g., the warm glow you feel inside as you think about the person), and let those effects be absorbed by the mind and body. The more we allow ourselves to fully experience positive thoughts and emotions, the less room there is in our mental chatter for negativity and distress.

Now, what about Mullah Nasrin and his dandelions? Dr. Hanson might say that Mullah could call upon the warm glow he feels when he looks at his beautiful garden and try to associate that same warm feeling with the dandelions. When negativity arises, this technique does not ask us to push it away or deny it; rather, we infuse the negative with positive, we use the positive experience as an antidote to help release us from the suffering caused by the negative one. This could be an effective tool for addressing difficult or traumatic experiences from the past that are creating unhealthy or unhelpful patterns in our thoughts and actions today.

On the other hand, yoga has another teaching that Mullah Nasrin might find helpful: Santosha. Through the practice of Santosha we find contentment and acceptance, embracing whatever arises in our experience. Struggling against the reality of our experience can only lead to suffering – so instead let’s swim with the tide, let’s welcome each moment, each thought, each emotion and sensation as if we had invited it. Open your heart and your mind. Be curious. Explore. Take the time to notice the blessings and simple pleasures in your life and let the joy they bring you fill your vessel to overflowing. Maybe the joy will displace some deeply rooted weeds in your garden, making space for beautiful new flowers to grow. Or maybe, you’ll simply learn to love your dandelions.

Posted on

Anytime, Anywhere

Castelo dos Mouros ~ Sintra, Portugal

I am deeply grateful for my yoga and meditation practice. For many years my practice has helped me navigate choppy seas, find calm amidst the chaos, weather storms of all manner. My practice serves me well during times of joy and triumph too, of course; however, when the path ahead is murky or filled with obstacles, my practice gives me the strength to take the next step and move forward.

We find ourselves at such a place on our path now. We strain to see what lies ahead, but we are venturing into new territory and we do not know exactly where this path will lead. Now more than ever I think we should turn to our practice to calm our worries, soothe our spirits, nourish our minds and bodies, so that we may be strong and resilient in the face of unknown challenges to come.

The beautiful thing about mindfulness practices like yoga and meditation is that we can invite them into our daily life anytime, anywhere. Much as we might wish we could be sitting by a quiet lakeside to meditate, or practicing yoga asana overlooking the ocean beneath swaying palms, more often than not we are simply going about our daily routine at home and work. When we consider creating a home practice, we might be discouraged by thinking that we need to have a dedicated space or special equipment or props. Again, while it would be wonderful to have an entire room for our practice and a collection of blocks and bolsters, blankets and zafus, we can use the space and the everyday items we have on hand anywhere we go.

Need to create a supportive seat for meditation? Sit at the edge of a chair so your feet can rest fully on the floor, or use a couch cushion or folded towel or blanket to sit on, perhaps with your back against a wall. Tuck yourself into an out-of-the-way corner if you can, and simply connect with what arises in your experience moment by moment – the sounds in the room, the temperature of the air on your skin, the sensations in your body, the rise and fall of your breath. You can set a timer on your phone and place it just out of sight, or count your inhales and exhales from one to 30 and back down again, or perhaps simply sit and breathe and notice for any period of time that resonates with you. No special tools, equipment or room needed – just an open mind and a willingness to welcome your experience, whatever it may be.

If you practice yoga asana, there are plenty of items around the house or hotel room we can use to support our practice. Need a mat? Try using a large bath or beach towel. Need some support beneath your seat for a forward fold? A firm cushion or folded blanket or towel is ideal. Want to recline on a bolster for some gentle heart opening and restoration? Use a couch cushion or two, wrap a bed pillow in a large towel, or fold several towels or blankets in long rectangles and stack them with a little staggered edge to support your lower back as you recline. In fact, towels and blankets can be rolled and folded in so many ways, they are the perfect all-purpose prop for any practice. And of course, there are plenty of ways to invite mindful movement into your body without the need for any props at all.

Building a portable practice might seem daunting at first, but it is an opportunity to be creative, to explore different options and ideas, to listen to the needs of your mind and body and respond with just the right practice for that moment. Simply standing in Mountain Pose, inhaling to extend the arms overhead and exhaling to release them by your sides a few times can invigorate the mind and body and ground you in the present moment. Sometimes finding a comfortable seat for meditation can be challenging, especially if you are experiencing pain, an injury or illness; instead, try lying on your back with knees bent and soles of the feet on the floor, inviting a sense of deep rest and ease as you connect with your breath and the sensations that arise within. Each of us has unique needs and they are changing continually. To truly serve those needs, we must stay connected to the wisdom that lies within us and respond with kindness, compassion and acceptance.

With the COVID-19 pandemic, the advice we are hearing on a daily basis is that to stay healthy, we must stay home, as much as we can. Joining a community meditation or attending a public yoga class is simply not an option at the moment. There is so much uncertainty, so much fear and confusion, so much stress and anxiety as we grapple with this unprecedented crisis, yet within our practice there is hope and healing. Through our practice, we can find a place of calm amidst the chaos, we can navigate our way to a safe harbour, we can harness the power of mindful awareness and compassion and lovingkindness to come home to ourselves. Let this be an opportunity to create and discover new ways to explore mindfulness in your everyday life, no matter where you find yourself.

Take refuge in your practice and let it help you cultivate peace and equanimity as we weather this storm together. Stay healthy, stay safe, stay home.

Posted on

Our true nature

Shades of autumn

In recent weeks, I have found myself gazing inward – a natural tendency at this time of year, with shorter days and colder temperatures.  Autumn is a time for introspection and reflection, a time for nourishing ourselves and shoring up our inner resources so that we are strong and resilient for the long, cold winter ahead. In Traditional Chinese Medicine (TCM), the autumn season is associated with the lung and large intestine organ systems, and the energy of the lungs is said to be one of “letting go”, releasing what no longer serves or resonates with us on our current path.  When we reflect within, we can observe habits and patterns, thoughts and emotions, beliefs and expectations that are no longer of benefit, and that might be limiting our growth or even causing us harm. Our task then becomes allowing ourselves to let them go, to release ourselves from the suffering they cause – and this can be easier said than done.

I have always had a great deal of difficulty with the so-called “business of yoga”.  Self-promotion runs counter to who I am as a person. I have never been on Facebook.  I know almost nothing of Twitter (except its dubious reputation as the primary platform for the Tweeter-in-Chief south of the border). I created an Instagram account simply to stay in closer touch with family that was far away, and later it enabled me to remain connected with friends I left behind as I moved on to a new city (though how ‘connected’ anyone can really be through Instagram could be the subject of an entire post on its own).  For me, yoga is about compassion, connection, truthfulness, authenticity – every day embodying the Yamas and Niyamas that are the foundation of our practice.  I feel as though much of the business of yoga completely contradicts the practice of yoga, and I find it increasingly challenging to reconcile this within myself.

Lately, my inward reflection and observation has revealed some deeply conflicted feelings – a crisis of faith, if you will.  Around me I see business practices that inflict harm rather than do good, that limit access to this practice instead of expanding it, that show immense respect for profits and none at all for the human contribution without which those profits would not be earned.  I find it amusing, though disheartening, that I have been discriminated against because I did not do my training at a particular school, because I do not have an established following of students I would bring to a new studio, because I do not post photos of myself on Instagram doing complicated poses, because I am not the right age for the studio’s chosen demographic (this one is my favourite!).  None of these things has anything to do with the practice of yoga or the transmission of its teachings, yet here they are, front and centre in what yoga has become in many places in the West. 

The conflict that I feel over what I see around me has manifested itself in my body, and it is time for me to pay attention.  If we take the time to listen, our body will tell us when we are not living in harmony with our own true nature, our Svadharma.  From a TCM perspective, if our lung and large intestine energy is deficient, we might experience respiratory issues like colds and flu, digestive upset, skin rashes; emotionally we might find ourselves experiencing extended bouts of sadness, muddled thinking, and a sense of disconnection.  The inner resources we need to strengthen will instead be depleted and our immune function will weaken.  If we are paying attention, our body will tell us that what we need is rest, acknowledging the longer nights of autumn by getting more sleep; we must nourish ourselves with seasonal foods; we must spend time in introspection, drawing our attention inward to reflect on the changing nature of our needs, determining what we are ready to release so that we may make space for new ideas and new possibilities. This is not always an easy process, but it is a necessary one if we are to move forward in good health and flourish on the path ahead.

Take a moment now to pause, to reflect, to listen. What is your body trying to tell you? Can you respond with kindness and compassion? Can you acknowledge that there may be things in your life, in your way of thinking and your way of doing, that might not serve you as well as they once did?  Pausing in meditative contemplation will not give us all the answers we want in one sitting, but we can remind ourselves that there is innate wisdom within us, that the answers are there if we can be patient in our search.  As Osho tells us, “Truth is not something outside to be discovered, it is something inside to be realised.”  And as Jack Kornfield advises, “In the end, just three things matter: how well we have lived, how well we have loved, how well we have learned to let go.” Perhaps it is in letting go that we remove the barriers keeping us separated from the truth.  Perhaps by letting go of things like fear and frustration and disillusionment, we can release ourselves from their suffering and become free to live our own true nature.

Posted on

Look with new eyes

Unsettled sky

I have a new student who has come to yoga seeking help in managing chronic pain and stress.  We often talk before and after class, and I try to provide a welcoming space where she can share her thoughts and fears, where she can develop and explore a practice that will nourish and support her.  In my years of teaching so far, I have encountered wide ranging stories of what first drew students to the practice of yoga, and I have found that pain and stress management are quite commonly cited.  For those of you who are long-time practitioners, I am certain you can remember a time when your practice was a friend and ally that supported you through challenges with your health, whether it was an injury, an illness, or emotional turbulence that required yoga’s sage and patient guidance.  No matter the reason we first step onto the yogic path, we quickly discover its myriad benefits if we are paying attention, and we learn to weave its lessons into the way we live our lives, and the way we treat ourselves and others.

All of our life experiences inform the way we perceive the world around us.  When we allow ourselves to be open and receptive, when we approach each moment with curiosity, these perceptions can be fluid and flexible; rather than being bound by a rigid set of assumptions and expectations, we are free to experience whatever new possibilities arise, allowing them to enrich and expand our perspectives on the world.  That being said, if you have ever experienced a debilitating chronic condition – depression, anxiety, auto-immune disease, neurological disorder, chronic pain from any number of sources – there might be times when it feels like those assumptions and expectations are what’s keeping you afloat.  With the student I mentioned above, she has become accustomed to describing her condition and symptoms in a particular way, evaluating and rating her pain in a particular way, viewing all aspects of her life through the specific lens of her condition.  She has been practicing mindfulness for many years, since long before her diagnosis, and it has provided a great measure of comfort and ease amidst the pain and uncertainty.  However, like any ritual or routine that we embrace, I believe that even practices that are intended to be mindful can become rote, done on auto-pilot, without truly and fully connecting to the present moment – particularly when that moment includes pain and suffering.

One of the qualities we cultivate through our practice is resilience. We learn to find equanimity and calm amidst a storm of sensation or emotion. We learn to sit with unease and discomfort and accept it as part of our experience. In a recent class I was talking about resilience and how our practice teaches us to distinguish between pain and discomfort – in terms of our asana practice, determining what we can sit with and what might need a modification to ensure we are not heading towards injury. After class, this student asked how we make that determination – she is experiencing some level of pain all the time so how does she differentiate between one pain and another? I suggested that she try changing her vocabulary around pain. She is so used to characterizing pain for her doctors and attaching a numerical value to express its intensity that those labels and judgments could become shackles that prevent her from moving beyond the pain. By releasing the labels, by accepting that all of it is simply sensation, she can then approach whatever she might be feeling with a greater sense of openness and curiosity, observing sensations without judging them, and without tying them to past stories and expectations. The idea of not labelling the pain was a revelation – a new idea that could help release an old pattern no longer serving a useful purpose.

When we meditate, spending time with the natural rise and fall of our breath and body sensations, we can open ourselves to the endless possibilities that exist in each moment. If we keep returning to assumptions and labels we have used in the past, they will limit how and what we perceive, they will limit our ability to grow and flourish, to become resilient and strong. Our practice is one of continuously letting go, placing our full attention on the moment as it arises and then releasing it completely so we have space to invite the next moment into our awareness.

I invite you to observe your own practice and notice what you find. Do you see well-worn patterns, labels and reactions and expectations that arise automatically? What changes could you make, what new ideas could you explore to invite a fresh perspective? As Marcel Proust advised, “The real voyage of discovery consists, not in seeking new landscapes, but in having new eyes.” Look upon yourself and the world around you with new eyes, and see what discoveries await.

Posted on

Season of the heart

Waterlilies in a Japanese garden

Summer has arrived! If you live in the Northern Hemisphere, June 21st marked the first day of summer. According to Traditional Chinese Medicine, the season of summer is associated with the Heart and Small Intestine. It is a season of decidedly Yang energy when we are often more active and engaged, travelling and exploring, spending time outdoors. In spring, we make plans, we plant seeds and put down roots, and when summer comes we see our gardens grow and flourish. Summer is an opportunity to live from the heart, to play with our edges and explore outside our comfort zone.

For the last few weeks I have been absent from this space – my apologies! I have been busy making plans of my own, planting and tending to seeds that are very soon to blossom. The changing seasons are natural times of transition for us, and with the arrival of summer I am transitioning to a new home. I am not moving to a new city this time, only to the other side of my current one – though in a city like Toronto, moving to the other side of town can almost feel that way, as this is a city of diverse neighbourhoods, each with its own unique and wonderful qualities.

We are generally creatures of habit. We enjoy our routines, our familiar patterns, our favourite people and places and things. When we are presented with a transition – either by Mother Nature with our changing seasons, by our own choices and actions, or through unexpected developments in our life – we can choose to view it as an opportunity and embrace the possibilities it may bring. For many people, the arrival of spring is an opportunity to do some ‘spring cleaning’, clearing out the unwanted, unused, unnecessary things that we have collected. We might do this in our physical environment by deep cleaning our homes, giving old clothes and items we no longer need to charities so that others may benefit from them. We can also do some spring cleaning in our inner environment, releasing old judgments, beliefs, expectations, habits; we let go of what no longer serves us so that we can make space instead for things that nourish and inspire us.

If spring is a season of clearing out the old, summer is a season to welcome what is new. What new ideas, activities, and healthy habits can you invite into your daily life this summer? What new places can you explore, even in your own town or neighbourhood? Though sometimes it may feel like we are unable to change, like changing our familiar routines and patterns would be impossibly challenging, humans are strong and resilient beings and we are capable of much more than we think. The idea of stepping outside our comfort zone might be intimidating, but it is the way we grow and learn and flourish in this life. (I touched on the benefits of exploring outside our comfort zone in an earlier post and shared a wonderful little graphic and one of my favourite quotes from Mark Twain. Check it out here.)

So often we make our decisions based entirely on what our mind tells us is the right thing to do. What about our heart? It is within our heart that we connect to our intuition; it is within our heart that we find our wisest, truest self. This truest self is Atman, our essential being, our higher consciousness. Atman is timeless and ageless, the universal self that never changes and is unaffected by the material world. When we are guided by this deep inner wisdom instead of by the expectations and judgments of the external world, we cannot take a wrong step. When we listen to our heart, we can move freely, confidently, open and receptive to all that awaits us on our journey.

As we move into summer, let this be a time to nourish your heart and heed its advice. Let yourself be guided by the wisdom of your intuition. As Rumi said, “I have been a seeker and I still am but I stopped asking the books and the stars. I started listening to the teaching of my soul.” May we all be so wise and forge a deep, abiding connection to the wisdom that lies within.

Posted on

The student’s journey

Yogacharya B.K.S. Iyengar

During seventy-three years of teaching and practising, I have observed that some students pay attention only to the physical aspect of yoga. Their practice is like a fast-flowing stream, tumbling and falling, which lacks depth and direction. By attending to the mental and spiritual side, a sincere student of yoga becomes like a smoothly flowing river which helps to irrigate and fertilize the land around it. Just as one cannot dip into the same river twice, so each and every asana refreshes your life force with new energy.

~BKS Iyengar, in Yoga: The Path to Holistic Health


I recently had the good fortune to attend a screening of a documentary entitled Iyengar: The Man, Yoga, and The Student’s Journey. Filmed before his passing in 2014, its release last year honoured the 100th anniversary of his birth. The film was inspiring on so many levels, and though it provided less insight into Mr. Iyengar’s early years than I had hoped for, it more than made up for it through stories of the profound effects his teachings have had on so many lives. I was particularly pleased to see Father Joe Pereira featured with his Kripa Foundation work that brings the healing benefits of Iyengar yoga to those suffering from addiction and HIV/AIDS (you may recall an earlier post I wrote about Father Joe and what an extraordinary experience it is to study with him). For me, some of the most memorable scenes in the film involve Mr. Iyengar’s granddaughter, Abhijata. We see her practicing asana intensely, with strict guidance and adjustments from her grandfather and other teachers, and she tells us, “It appears my grandfather teaches me asanas, but if I had to sum it up now, he is teaching me how to search for meaning in anything I do. He is teaching me huge concepts.” This is the true essence of yoga.

Most often we come to yoga through asana, the postures, and we arrive on our mat expecting a purely physical practice. However, if we are paying attention, we realise that the postures are merely a gateway, leading to a vast expanse of knowledge and exploration and connection. We begin a journey that lasts a lifetime, slowly peeling back the layers to reveal our innermost self, to attain what Mr. Iyengar called true alignment: “Yoga helps to integrate the mental and physical plane, bringing about a sense of inner and outer balance, or what I term alignment. True alignment means that the inner mind reaches every cell and fibre of the body.” This journey towards true alignment begins on our mat, but it does not remain there – the lessons we learn in each and every practice, through each and every asana, begin to colour and shape how we view and interact with the world around us.

Mr. Iyengar defined yoga as “the union of the individual self with the universal self.” His teachings embodied the eight-limbed path set out in the Yoga Sutra by the sage Patanjali: Yama (ethical behaviour), Niyama (restraint/discipline), Asana (posture), Pranayama (expansion of vital energy, the breath), Pratyahara (detachment of the senses), Dharana (focused attention), Dhyana (prolonged concentration, meditation), Samadhi (“when the knower, the knowable, and the known become one”). Deep exploration of this eight-limbed path takes a lifetime (or many lifetimes), but I believe that we can be forever changed even by taking the first step on this path: by embracing the first Yama, Ahimsa. Ahimsa translates as non-violence – toward ourselves, others, the world around us, non-violence in our thoughts, words and deeds. To me, an equally apt definition of Ahimsa would be compassion. When we practice yoga, we learn to be compassionate toward ourselves, and as we direct compassion inward, we begin to radiate it outward to all those we encounter. As Abhijata said, yoga is teaching us huge concepts – we need only open and awaken to these lessons and let them unite us with something greater than our individual self.

If you have the opportunity to see this documentary, I highly recommend it. In the meantime, I share with you the trailer for a glimpse of the film’s wisdom and insight.


Iyengar: The Man, Yoga & The Student’s Journey
Posted on

Planting new seeds

Spring flowers by the lake

I love being a student. I love learning new things – new skills, ideas, perspectives. When I do something I’ve never done before, I feel awake and fully present, my attention squarely focused on the moment in which I find myself. It could be almost anything – hiking a new trail, exploring a new city, learning a new language. Our experiences shape who we are day by day and moment by moment; we are always evolving, integrating what we learn and experience into our body of knowledge and adjusting how we interact with ourselves and others accordingly. If we approach each new person/place/idea/experience with an open mind and heart, we can invite their lessons deep within to help us grow, to broaden our horizons and expand our view of the world around us.

I recently attended a conference and had the good fortune to study with some exceptional teachers. I chose sessions that I sensed would offer new ideas and perspectives on familiar topics, as well as some that were largely unknown to me, and I was not disappointed. I learned about a lineage of yoga called Purna Yoga that was created by Aadil Palkhivala, who jokes that he began practicing with B.K.S. Iyengar while in the womb (his parents were having fertility issues and went to Iyengar for help; after four months of practice with him, Aadil was conceived, and both his parents and Aadil continued to practice with him for many years to come). I studied hip health and explored a Purna practice created to support long-term hip mobility and stability. I learned about Thai yoga massage and self-massage, seeing meridian theory from a different perspective and gaining a deeper understanding of the power of hands-on body work. I rolled around in the world of therapy balls, learning more about the role they can play in analysing and improving strength, flexibility and range of motion in our myofascial structures. And I had the opportunity to study with an anatomy expert I have followed for many years (Leslie Kaminoff), diving into lively discussion and practice on bones, muscles and structural diversity, as well as breath-centered yoga and the bandhas. What an extraordinary few days!

After taking in all this new information, I let it settle. I assimilate and integrate what I have learned into my experience, where it can inform my practice and my teaching, where it can help me grow and develop. New seeds have been planted. Some will sprout and flourish, guiding me in new directions on my path, whereas others might not take root or blossom only briefly, as their lessons do not resonate as deeply or with the same relevance to where I am heading on my journey. That’s the beauty of learning – we open our minds and hearts to what an experience can teach us and we have the opportunity to listen and look within, to notice what touches us deeply, what lights us up, what changes our perspective or challenges our preconceptions. We can disregard the lessons, let them roll off us with no effect, or we can welcome them in and see what happens to the way we view ourselves and the world.

In spring we are surrounded by new growth, with budding trees and flowers beginning to bloom. What a perfect metaphor for our own opportunity to grow! My recent studies have sown a healthy handful of seeds, with more to come I’m sure, and I look forward to tending them and seeing what fruit they might bear. As the natural world wakes up around you, what seeds do you wish to plant? What unexpected wonders might they bring your way?

Posted on

Explore. Dream. Discover.

Supertree Grove, Singapore

In my last post I touched on the benefits of exploring new places and perspectives and, as if on cue, an article arrived in my inbox about novelty and the importance of getting out of our ruts. According to the University of California Berkeley Wellness Letter, studies have shown that novelty may enhance memory and learning, it is associated with happiness and well-being, it may enhance creativity, and it can help slow down our perception of time. What more could we need to convince us!

For most, our tendency is to gravitate toward the familiar – what is safe, comfortable, known to us. We surround ourselves with familiar people, places, and things to cultivate a sense of security and to create a system of support and reassurance for when the path ahead is unclear. Some of our routines give necessary structure to our life – without them we would neglect our jobs, our responsibilities at home, our commitments to friends and family and community. However, I think it is worthwhile to examine our routines periodically and decide which ones continue to serve us, and which do not – which ones support us and help us move forward on our path, and which might be limiting our potential to grow and change.

It can be daunting to step outside our comfort zone. Yet, if we do not muster the courage to explore beyond what we know, we cannot reap the potential rewards. In A Book That Takes Its Time – An Unhurried Adventure in Creative Mindfulness, there is a wonderful graphic illustrating what lies beyond our comfort zone:

From: A Book That Takes Its Time, by Irene Smit and Astrid van der Hulst

When we look at it this way, how can we not give in to wanderlust and allow ourselves to explore the possibilities of discovery, adventure, reflection, and wisdom?

On the yogic path, we practice svadhyaya, self-study. We reflect upon who we really are – our truest self beyond ego, beyond the expectations and constructs of society. In mindfulness meditation we seek to release attachment to our preconceptions and judgments and look with a beginner’s mind at what arises moment by moment. These practices can help us to open our hearts and minds and give us the courage to explore beyond what is comfortable and known. When we take a step away from the familiar and we observe with fresh eyes what lies before us, the possibilities are endless.

What opportunities await beyond your comfort zone? Take the first step and see where it leads. Follow a new route on your evening walk. Learn a new language or skill. Play with a new pose, or an old pose in a new way, in your yoga practice. Travel to a distant land and explore a new culture. In the sage words of Mark Twain: “Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.“