Namaste Studio

122 S 1st. Ave Laurel MT 59044  

[namastestudiomt]

The uncomfortable side of balance....

Practicing humility is important -- while you may have a greater understanding in some areas, others will always be able to teach you something.

The notion of humility as a virtue brings numerous images to mind. We tend to envision those rare individuals who humbly bear life's struggles while downplaying their own strengths. Yet humility is also associated with people whose insecurities compel them to judge themselves unfavorably as a matter of course. The true definition of humility, however, does not correspond precisely with either of these images. Humility is not passivity. Rather, it is an utter lack of self-importance. The individuals who embody the concept of humility appreciate that each human being on the planet occupies a unique place on an infinite spectrum of development. Though they can take pride in their own accomplishments, they also understand that the people they interact with each day are as valuable and have as much to offer the world as they themselves do.

To be humble is to accept that while there will always be individuals more and less advanced than yourself, those on all parts of the spectrum of development can provide you with insights that further your personal evolution. Recognizing these insights is a matter of opening yourself to the fact that not only do others think and feel differently than you, but their life experiences have shaped them in a very different way than yours have shaped you. This means that while you may have a greater understanding in some areas, others will always be able to teach you something. When you cultivate a genuine yearning to know what skills and talents those you encounter have been blessed with, you cannot help but learn humility. You instinctively understand that emotions like envy breed resistance that prevents you from growing, and that being flexible in your interactions with others will help you connect with unexpected mentors.

When you practice humility, you want to become as accomplished and evolved as you can possibly be, yet you are willing to submit to the expertise of others to do so. You understand the scope of your aptitudes yet you choose to eradicate arrogance from your attitude, and you can distinguish the value you possess as an individual while still acting in the interests of your fellow human beings. Humility, simply put, is a form of balance in which you can celebrate your own worth while sincerely believing that every other person on the planet is just as worthy as you.  

Namaste~

Jessica

[namastestudiomt]

Respecting “time”...

As a yoga teacher, when I start to move into the space of teaching I always take a moment and honor the students for making time for their practice, either verbally or silently.  I know it’s not always easy to get to class!  Sometimes we allow our busy lives – with the commitments we make and the responsibilities we take on – keep us from our yoga.  We also tend to put the needs of others ahead of our own and so we don’t practice as often as we would like to, and may feel guilty or selfish when we do.

So how do yogis make time for their practice?

Pre-Covid it seemed that I was often lamenting to myself (or others) that I wish I had more time in my day.  Over the last year, I’ve noticed this and I’ve started to pay more attention to this idea of “time” and more importantly how I spend the time that I do have. Hopefully, if Covid taught us anything, it’s too RESPECT our personal time.  Ever ask yourself what time is, really?  I think it’s largely a construct that we’ve created to help us make sense of our experience.  And it’s a label that makes it easier to for us to communicate with others.  We measure time by light and dark, by the biorhythms of our bodies, and by the movement of the earth around it’s axis and around the sun.  But beyond all of those things, I am starting to ask myself how I experience time.  Stopping at any given moment in my day and giving attention to how I am spending my time.  I think it’s interesting that we use the term “spending” to describe what we do with our time. The word spending implies that we are giving something in exchange for something else…

So what am I getting for my time?

What are you getting for yours?

We all know the experience of time flying by, or alternatively creeping by, and for the most part understand that it’s not time that has sped up or slowed down, but it’s experience of the moment.  I suspect that we all have the ability to slow time down by simply becoming more present, and giving our experience our full attention.  Yoga creates an opportunity for us to slow down and move with precision and care, becoming aware of every breath we take and every sensation we experience as our bodies move through space.

Yoga doesn’t take our time away it gives us time to move and breathe, to nurture not only our bodies but our hearts, minds and souls.  The time we spend on the mat leaves us with a clear mind and a calm spirit, and an opportunity to take that with us and share it with the world.

Namaste~

Jessica

[namastestudiomt]

Your body is designed to fold...

Yesterday,  I was able to make it to a hot yoga class for the first time in what feels like months. I was so happy to walk through the doors into the warm room knowing that the next 90 minutes were all mine. Phone off, body on. I laid on the mat with my eyes closed and smiled. Grateful for this time and this opportunity.

Class began and we were flowing. I set my intention to "let things happen as they naturally will." I've been trying hard to control things lately that are, quite frankly, out of my control. So, I am working on acceptance, surrendering, and finding peace in life's natural flow.

The room was warmer than usual today. It felt like 110 degrees. I am not sure what it actually was. Since taking class completely naked isn't a thing, I just took my shirt off and kept moving.

Within about ten minutes my mat was covered in drops of sweat. My body was feeling the sweet release of my sore muscles and at the same time it was meeting the demands of a powerful flow and moving meditation. Amazing, right?!

The only problem was that I wasn't focusing on the strength and surrender my body was experiencing. With each shirtless chaturanga my eyes and mind were fixated on the skin of my stomach. This fixation was destroying my physical practice and crushing any opportunity for mental clarity. What a buzz kill, right?!

Then, thank the universe, the instructor said, "If you're thinking about anything right now, just let it pass. Even if you're thinking about yoga, just let it go." It made me laugh; someone on the mat next to me is probably thinking about how to go deeper in a pose, or how to get more out of the practice, and I am going through the motions obsessing over the folds and the softness in my belly. And guess what, both of us would get more out of our practice if we would just stop thinking and keep breathing.

n another day, it's possible that the simple reminder from the instructor wouldn't have been enough to pull me out of my self-deprecating practice. But, I am grateful to say that today it was. I had been missing that class for weeks, thinking about how happy I would be the next time I was able to attend... and when I was given the opportunity, I ALMOST wasted it away by focusing on skin that folds and squishes and moves (the way it is supposed to).

I am strong. I am (decently) fit. I am healthy. My body has shape. I am proud of the work that I do for my body every single day. I am a woman. I have a vision of my own body that some days I am working to achieve, and some days I am working to maintain. I am a mom, and so my body has expanded to carry two strong, healthy babies, and been ripped apart and stapled together again after 2 C-sections. My shape is different now than it was before both my boys. In some ways, I like this new shape more.  While I actually have a stronger core than I ever did before them, and my abs appear with slightly more definition than they did before, there is also a bit of stretch and give to my skin that did not exist in my pre-baby body. The experience of carrying my children in my body has simply changed the skin of my belly.  These are the folds that I was obsessing over in class.  

Once I received the reminder to let my thoughts pass, I focused in on my breathing and let these obsessive thoughts pass. Over the course of the 90 minutes, there were moments when my focus shifted back to my skin. I began the silent practice of stating one reason I love the belly that I have TODAY and then moving on and coming back to my breath. This proved to be a powerful method of moving on and accepting my body while also allowing me to experience the benefits of the class that I had sought out to receive. After class I stood in the mirror and felt proud of my body - my body that is capable of bending and folding and standing and lifting. My body that has a much greater purpose than to look perfect from every angle. My body that is connected to my mind, and when working together, can overcome anything.

This encounter empowered me. For today, I feel happier and more at peace with myself and my own body. I say "for today" because this life is long and self-love is a daily practice that requires commitment and dedication. I know that there will be days again where I don't view my body with the love that it deserves, but I know that when I put myself in the right places, I will always be reminded of where my focus should be.

Namaste~

Jessica

[namastestudiomt]

Yoga taught me...

When I first started doing yoga, I didn’t pay much attention at the impact it had in my life off the mat. I would notice, my progress doing asanas, becoming more flexible, stronger and balanced, breathing and being more aware of my thoughts during the practice; but I couldn’t connect how that translated into ‘real’ life. One day I was talking with a friend (who happens to be a yoga instructor) and told her how much yoga I’d been doing and how much I loved it and then she said to me –  ‘remember to also practice flexibility when you are off the mat’. 

Since then, a lot of growth has happened and I have started paying more attention to what yoga teaches me in the mat and applying it in everyday life. Here are 4 lessons that yoga keeps teaching me about life:

1) Flexibility is the ability to change

Increasing flexibility might be one of the main goals we have when we show up in our yoga mats. It has been amazing for me to notice how my body has changed through the years and how practice let me reach places I couldn’t before. After my friend’s comment, I started understanding that just as my body was opening space to be more flexible, the same thing could happen in my mind. Being more flexible is as much about the mind as it is about the muscles.

Improving our flexibility might actually be tougher when we are off the mat. We are often stuck in expectations, beliefs, behaviors, likes, dislikes, stories and customs that we forget to flow in the present and surrender to life. Many years ago I came to the conclusion that the easiest way to be happy is through acceptance. We are flexible by willing to change what we want and think by accepting what comes to us. It’s more important to cultivate flexibility in our minds than in our bodies. A flexible mind allow us to be present and enjoy life more.

Reminder: “If you are feeling stiff, remember that an open mind can do anything”

2) Just for today…

When my yoga practice started, all I wanted to do was to get better. Try something more advanced, move to the next level, be more flexible, stronger, improve my alignment, like trying to get somewhere (still not sure where). Why do we continually rush ahead of ourselves, going, going, going like we are on the marathon of life? There is no an end line in neither yoga or life, so why do we keep acting like the Hare trying to win the race quickly?

Reflecting on it now, it seems like I was trying to prove something to myself. When the only thing we can see is the end line, we lose sight of the present moment. We can become more successful by being like the Tortoise and moving slowly but steadily. In both life and yoga we can only be mindful by taking it one pose and day at the time, giving our best and respecting where we are at that day. As a result we also learn to be more compassionate towards ourselves (and others), build patience and contentment.

Yoga and life are about the journey. Every journey is unique and personal. Knowing this, we can remember that there is no need to compare ourselves to others since each practice/life is different, and in reality there is no race to win.

It’s easy to fall in the trap of comparing ourselves to others, or wanting to get/be somewhere now. Yoga ca remind us that instead of rushing into results, we can accept that we are a work in progress and commit to persevere on trying our best just for today, everyday.

Reminder: “Live with ease, and don’t give up. Try your best one day at the time”.

3) Focus is balance

When we practice asanas (poses), we focus the eyes on a certain unmoving point (drishti) to concentrate while holding a pose.  According to Yoga Basics “The ancient yogis discovered that where our gaze is directed our attention naturally follows, and that the quality of our gazing is directly reflected in the quality of our mental thoughts.”

In my own experience, focus in especially important while holding balancing poses, if  my attention is on another person, a moving object, or I suddenly start having a monkey mind, I’m more likely to fall out of the pose or become unstable and wobbly. This is a lesson that is extremely important in the world we live nowadays. It’s common to see people bragging about how wonderful they are at multitasking and it somehow became a needed skill to ‘succeed’ in life. However, multiple studies show that the brain can only consciously focus on one thing at the time. Multitasking is like a ninja course for your brain, switching from one thing to another really tires it out, and as a result it gets fatigued and starts to make silly mistakes.

When we learn to focus on one thing at the time, we bring more balance to our lives. Choosing to concentrate on one thing for a certain period, allows us to be more conscious, less reactive, do things with higher quality (since there are less distractions and mistakes) and it’s less stressful for our minds. This way we can also be happier.

Reminder: “Be mindful of where your attention goes. When you lose your focus, you might lose your balance.”

4) Own that fall!

As we progress in our yoga practice, we have more chances of falling by trying more challenging poses (usually arm balances and inversions). One of the benefits of practicing inversions is cultivating humility.  Learning to fall and fail on and off the mat is an important part of life. Failure helps us to work in overcoming our ego.

Usually we fear failure, because it feels like something will be taken from us if we fail. When in fact, failure is a great teaching tool. When we fail we learn, grow and mature as human beings. We gain new perspectives on the world around us and deeper understandings about our lives and who we are. Failure is vital. It cultivates strength, resilience, creativity and detachment.

There is nothing to prove, nothing to lose, nothing to keep, nothing to hide.

Reminder: “Learn to fall, reflect on your lesson, get back up and keep going ”

There are many reasons why people start a yoga practice, but at the end we are all trying to find ways of living life in the best way we can. Asanas prepare our body and mind for meditation, and if we pay attention our practice can also help us to connect and experience in our body and minds, lessons that can help us to live our lives in a simpler and happier manner.

How are you taking yoga “Off the Mat”? 

Namaste~

Jessica

[namastestudiomt]

Spring ENERGY Cleaning...

Everything changes; nothing is permanent. Everything that arises will eventually come to pass – it’s the crux of yoga philosophy. Nothing teaches us this simple truth better than the transitioning seasons. They express the notion of transformation in a charmingly cinematic way.  No longer unequivocally winter but not yet fully spring, this in-between-the-seasons time here in Montana is one in which it can be hard to find our bearings. We are drawn by glorious shirtsleeves days into the hopefulness of spring only to be abruptly pulled back by a weather advisory storm into the weightiness of winter.

As the seasons shift, so do our bodies and minds, since we are integrally connected to nature. Consequently, throughout the year, our mood and energy levels will shift, our digestion and weight will fluctuate, and we might become more prone to falling ill at times. Our perspectives on life can flip-flop, and even our mental clarity can diminish or improve depending on what time of year it is. Much like how the phases of the moon silently tug on us, creating shifts in our behavior, the more long-drawn-out cycles we refer to as seasons have their own way of affecting us right down to the cellular level. Even some medical research shows that the seasons do affect us in numerous ways. Here are a few main things they can influence: mood, metabolism, the activity of human genes, immune system activity, how we perceive colors & our attention and memory. So how does the season of spring affect us, then? What significance does it bear in our lives and how can we learn from Mother Nature so that we can adapt and grow alongside her?

Spring is all about new beginnings and things coming back to life. Having been held under a blanket of frost for several months, everything now begins to thaw out – including us! Winter has a way of “freezing” our progress just a little, as we focus on self-preservation and conservation of supplies.

In contrast, the energy at springtime is dynamic, optimistic, hopeful, vibrant, and buoyant. Fresh green buds on branches inspire us to start new ventures of our own and open ourselves up to novel life experiences. Nature starts to come alive all around us, as do we.

We spring into action in different ways at this time. Mainly, the impulse to get rid of the old and make space for the new takes us over. We become especially attentive to our environment, clearing and rearranging our dwelling spaces to reflect the new vibrant energy of spring. We do the same thing with ourselves. Springtime is when we usually begin new career paths, curate new hobbies, & eat a little cleaner! 

Many of us have the ritual of spring cleaning but what about spring energy cleaning. Over the dark and long days of winter, the energy of our homes can get stuck or feel stagnant. Spring is a great reminder to get that qi (chi) flowing in our homes and our bodies. One of the “silver lining” aspects of being quarantined during the COVID-19 pandemic is that many of us have found a new relationship with our homes. Personally, I have focused on making my home somewhat of a personal sanctuary. Somewhere I want to be and where I choose to place intentional energy.  I offer you quick and easy ways to Spring Energy Clean your home or office.

1)  MOVE THAT FURNITURE...JUST A SMIDGE!

 Improving Feng Shui and doing some spring energy cleaning doesn’t have to involve painting all your walls or rearranging your furniture (although it can if you want to!). In the spring, it’s important to get that qi moving. A simple way, is to move your heavy furniture even just a few inches (you might as well sweep under that couch while you're at it). Dust bunnies aren’t your Feng Shui friends after all.

2) CLEAN YOUR WINDOWS (AND WASH YOUR NASTY DUSTY CURTAINS)  yeah….I said what I said

Those windows look nasty...dog snot, sticky fingerprints, and what is that?! Yeah...it’s time my friend. In Feng Shui, the windows are symbolic of your eyes...guess what happens if you have Fido’s saliva dried all over your eyes? Yep...can’t see. We need clarity and VISION...Get those windows cleaned up and wash those dusty curtains just cause they need it! Also because...spring cleaning!

3) LET THE BREEZE IN + ORANGE AROMATHERAPY

Your friends don’t want to tell you, but your house smells musty and stale…. Yeah, mine does too. You aren’t alone. The breeze through your house will get the qi moving and freshen it up a bit. Bonus points if you open your windows after a fresh rain. MMMMMM!  Aromatherapy tip:  place 3 oranges, cut into 9 slices each, and 1 cinnamon stick into a pot of water and let simmer. The yang energy will freshen things up and boost the energy of your space. 

4) SWEEP WITH INTENTION

This isn’t just regular run-of-the-mill sweeping. I’m talking about a meditative, intentional and creative practice. Sweep under furniture and all the corners toward the front door. We are symbolically getting rid of old and stagnant energy. As you sweep, do so with the intention of releasing old energy and bringing in new and vibrant qi. Choose a mantra like “I am doing the work and impairing my own energy to clear out my home. My home can now breathe fully and is ready to receive positive and abundant chi.”

5) BUY A PLANT OR 20...

Spring is a great time to bring in new and healthy plants. Plants are an important part of Feng Shui. If you can’t keep your plants alive, be sure to choose easy plants to care for, like succulents! It is important to keep those plants healthy to increase qi. If you just can’t do live plants, grab a few nice fake ones (but keep them dusted).  Remember, Spring is about energy and plants bring in growth, vibrancy, and energy. Plants are great for creating more movement in life and for feeling unstuck. 

Let us know how you did your Spring Energy Cleaning!

Namaste~

Jessica

[namastestudiomt]

Learning to be home & grateful...

As the studio remains closed, my daily scheduled has shifted and evolved. Cleaning is now done with HazMat precision, board games are a daily occurrence, instructing yoga classes has morphed into home schooling which brings it’s own set of challenges. Grocery shopping is done via apps, with no contact pickups, followed by more HazMat wipe downs upon home entry. Friendly get togethers are done via Facetime & Zoom, birthday parties consist of drive by honks, and everyone wears their pajamas to online church services. Craft projects, home touch ups, family meals are the new normal. 

Some of these are a good things, so why does it feel so hard?

Uncertainty is an ominous thing. The not knowing, the lack of planning, the foregoing of certain traditions for the sake of community safety.  If you’re like most people, uncertainty can cause you tremendous anxiety. Why? Your survival brain, that “fight or flight response”,  is constantly updating your world, making judgments about what's safe and what isn't. Due to its disdain for uncertainty, it makes up all sorts of untested stories hundreds of times a day because, to the mind, uncertainty equals danger. If your brain doesn't know what’s around the corner, it can’t keep you out of harm’s way. It always assumes the worst, over-personalizes threats, and jumps to conclusions. (Your brain will do almost anything for the sake of certainty.) And you’re hardwired to overestimate threats and underestimate your ability to handle them—all in the name of survival.  So in addition to washing our hands, we need to cleanse our minds to offset catastrophic thinking.

For years, (maybe even decades *gasp*) we have all suffered severe burnout and stress. So leave it to nature to bring us Coronavirus AND force us to take a step back and reevaluate. In our modern life, we place a heavy value on action, doing and busyness. It is my hope that this shared experience reminds us all about the importance of slowing down, fostering connections and friendships, and leading with compassion. It is important we are grounded by what is truly important to us.  

I’ve learned a few things these past weeks, seemingly little things that I’ve missed. 

My 5 year old is growing up before my eyes. My kid can RAP! Seriously, I was blown away as a heard him the other day, rapping at lightening speed some song from YouTube about Minecraft. He’s not a fan of meat (I fully expect this kid to be pescatarian or vegetarian in the very near future.) His love for all things ocean and sharks is still first and forefront on this mind, but he desperately wants to learn to scuba dive and snorkel.

My 13-year-old son is tall like my husband. He’s observant, sarcastic, and responsible, but give him his choice of television...and he still likes the kid movies on Netflix. And he’s obsessed with YouTube videos about gaming. I’ve learned he’s an incredible drummer and once this is done we will be seeking a full drum set and private lessons. I’ve learned that when you take away the social pressures of junior high his attitude and demeanor is a total 180 from weeks ago. 

I’ve learned something about myself as well. My work, both in the studio and at home on the computer, is an escape of sorts.  am constantly running from one place to another with little time for rest in between, and I love it. But here’s the reality: I love my family even more.

My greatest concern is that when the lockdowns and shutdowns come to an end, I will have to return to living my life at breakneck speed. My concern is that I will never again return to a time when I can sit down with my children and fall asleep watching a movie. The shutdowns that have come with the rise of the coronavirus have given me time to contemplate that simple fact. 

I suspect I’m not the only one.

I don’t want to go back to a time when that was a luxury, so when the coronavirus outbreak is over, some things in my life will have to change. I suspect I will teacher a lighter class load. I will probably accept fewer private lessons. I probably will work hard to keep business computer work to strict hours AND stick to it. .It’s odd, really. A worldwide pandemic that has frightened so many has done just the opposite for me. It has pointed me back to the things that matter most. It has placed me with the people I hold most dear. It has changed my perspective in the most unexpected ways, and for that, I’m eternally grateful.

I hope your are taking time to be grateful...whatever your situation. 

I hope your are taking time to move your body, EVEN if it looks different than our studio time.

I hope that you are healthy and creating happiness!

Namaste

Jessica

[namastestudiomt]

Self-Care is for EVERYONE

With shelter-in-place in full swing across most of the country, people are starting to stay home. With that comes the adjustment period of “finding things to do” AT HOME. 

As I head into week 3, I’m beginning to see the posts go up on social media of creative ideas. People re-creating songs with Pandemic lyrics (check our the Holderness Family these guys are seriously hilarious) new games, entire orchestras recording each individual instrument piece from home and digitally stitching it together, social distancing cocktail hour via zoom, etc. The list is long. And not to make light of our current situation but....

The amount of home facials taking place right now is great! We have been forced to slow down as a society. As a way to combat boredom many people are beginning to turn to personal self care!

Pre-Coronavirus we rushed from place to place, trying to cram all of it in. You could ask almost anyone on any given day of the week and in some way they would have indicated that they are “Just so busy!” Often amidst all of the running and doing, we forget to take a little extra time for ourselves. I’m LOVING all the posts of home facials and self created “spa days”. It means that in the mist of swirling uncertainty we are caring for our mind, our body, and our spirits!

Self-care is tricky to define without resorting to sugary language.

 According to the WHO:

“Self-care is the ability of individuals, families, and communities to promote health, prevent disease, and maintain health and to cope with illness and disability with or without the support of a health-care provider.”

The Department of Health expands:

“Self-Care is a part of daily living. It is the care taken by individuals towards their own health and well being, and includes the care extended to their children, family, friends and others in neighborhoods and local communities. Self-Care includes the actions individuals and carers take for themselves, their children, their families and others to stay fit and maintain good physical and mental health; meet social and psychological needs; prevent illness or accidents; care for minor ailments and long-term conditions; and maintain health and well being after acute illness or discharge from hospital.”

It is important to note that self-care is not limited to a solo trip to the spa, it is taking responsibility for one’s own wellness, as well as the wellness of the immediate and extended communities in which one lives. Self-care is a communal effort. For those of us who study yoga philosophy, we see this as a reflection of the teaching that the individual and isolated self is an illusion and there truly is no separation between any of us. Even though at this time we are required to maintain a physical distance, we are still practicing self-care. We are caring for our communities with distance. We are caring for each individuals well being....and that’s self care. We are caring for those that can’t protect themselves....and that’s self care. 

So go ahead...give yourself a facial! 

Here is a few recipes for a little DIY at home

2 tbsp yogurt + 2 tsp lemon juice= Glowing Skin

2 tbsp ground coffee + 2 tbsp honey= Skin Renewal Scrub

1 tbsp coconut oil + 1/4 tsp turmeric= Reduces puffy eyes and skin

I hope your settling into your version of the temporary “normal”! I can’t wait until we are all together and moving our bodies again!

Namaste

Jessica

[namastestudiomt]

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It’s just a yoga class.....⁣

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4 walls, a floor and a roof.⁣

A stereo and a song.⁣

Bare feet, spandex, and lycra.⁣

Movement to music.⁣

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It's just a yoga class!⁣

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Things get built here -⁣

Stronger bodies.⁣

Fitter bodies.⁣

Confident bodies.⁣

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Things get broken here -⁣

Barriers.⁣

Silence.⁣

Sweat.⁣

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.....but it's just a yoga class!⁣

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Friendships are forged.⁣

Community is created.⁣

We rally together in the sad times.⁣

We celebrate the good times.⁣

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.....but it's just a yoga class!⁣

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We conquer our demons.⁣

We relieve our stress.⁣

We quiet the voices in our heads.⁣

We feel at home here.⁣

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.....but it's just a yoga class!⁣

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It's the date in our diary we never miss.⁣

It's the time for us to be carefree.⁣

It's the place where we can let go.⁣

It's part of our lives.⁣

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It's not just a yoga class.

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💛To all my loyal clients, ⁣

to all those who struggle with mental health, ⁣

to all those who use my classes as space away from their busy hard lives, ⁣

to all those who also see the gym/studio as their therapy, ⁣

to those who find meditation in movement, peace in their practice .... ⁣

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We will be back. Stronger than ever. Together.⁣

I urge you to keep moving, find a space & keep moving. ⁣

Keep talking, I’m a message away for anybody feeling sad, anxious, stressed, or depressed at this time.

Stay strong & stay home!

Namaste

Jessica

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[namastestudiomt]

Groundhog’s Day....

Ok, I think we can all admit that it’s crazy right now. The overload of information, the social media posts, the news updates, the county, state & national guidelines/recommendations. The opposing instructions...”just wash your hands, it will be fine.” to “stay home, shelter in place.” It’s enough to overwhelm even the strongest among us. It’s enough to make some bury heads in sand. It’s enough to make others cry. It’s difficult to feel safe on any level. 

It’s hard to comprehend.

It’s hard to believe.

It’s hard to stay home.

It’s hard to be away from friends and family.

It’s hard that the current “normal” is video calls and voice chats rather than in person interactions.

Just know that I get you. I hear you. I understand you. 

When this all started and the studio and schools closed a week ago, I was thinking a little break would be “nice”. Some time to just be with my family, spend with the kids, without any agenda. No places to go, no meetings, no sports, no running, no commitments, no time constraints...just chill, right? 

I got the house cleaned up and disinfected. The laundry was completely caught up, folded, AND put away. There were no dishes in the sink. My kids and I played board games that we forgot we owned. We went through closets, dug out clothing and toys to be donated that we no longer needed or didn’t fit. We watched Disney+.  I put some touch up paint on cupboards that have been on ongoing project for over a month.I inventoried our pantry, fridge, & freezer, to plan meals for the week. 

And then it was Tuesday.

So we found new things to do. We cleaned the book shelves and found things we had forgotten about. We read ungodly amounts of stories. We reminisced over the “when you were a baby” favorites. I had a glass of wine in the middle of the day. We did workbook pages that had bold expectations...last summer. We cooked family favorites. We ‘attempted’ a family yoga class. (it lasted about 10 minutes). We colored pictures, we drew comics, and we created stories. We watched more Disney+......so much Disney+. 

And then it was Thursday.

This is about the point that there was a mental shift. We were trying desperately to keep busy. Do all the stuff and things, right?!? Wait a minute....isn’t this what we were trying to avoid to some degree. The busyness of it all? So we chilled. I let the kids just play inside & outside. I let video games happen. I let more Disney+ happen. I let relaxed meals happen. I let the structure go (to a point, I am still a mom & this is not the circus)...except showers...those were mandatory!

And then it was Saturday.

Saturday felt different. Maybe it’s because life was beginning to feel a little like the movie Groundhog’s Day. I cleaned, again. We read, again. I did laundry, again. We watched Disney +, again.  It felt ominous. I called my sister, who is currently living in Barcelona, Spain. At the time of our conversation she had been under a government 15 day shelter in place order since Monday. It’s now been extended an additional 15 days. We talked about the mood in Spain, we talked about the kids, we talked about how nuts this all is. Her advice...stay home, go nowhere.

And now it’s Monday ...again.

For starters, I didn’t even realize it was Monday until an email reminder popped up for a meeting I had planned with Kristie. The days are blurring and we are just getting started with this. So, hang in there. 

Find something to ‘create’ everyday.

Find a way to move your body everyday.

Find a way to reach out to someone, everyday.

Find something to be grateful for, everyday. (I didn’t put on a bra for 6 days, and it was glorious! And for that I’m truly grateful!)

Some of you are still going to work, some of you are working from home, some of you are “essential employees”, some of you have chosen to stay “home-ish” and others have opted for total shelter in place. 

Remember to love one another, check in with others, & be supportive!

Namaste

Jessica

[namastestudiomt]

I thought I would check in & see how everyone is doing! The news isn’t offering much in the way of positivity these days so I thought I could lighten your mood!

Social distancing & school quarantine...SUCKS!

With the studio closed & school out of session, I’ll be honest, I’m getting a little stir crazy! I count on classes not only as income for my business but also as “me time” (yes, even as the instructor) I am desperately missing the social interactions that yoga brings. (& the sanity)

Practice at home with both kids is wonderful... I though I’d share a breakdown of my morning practice with you.

8:45am: Settle both kids into an activity that “should” engage them for longer than 10 minutes in their room.

9am: Draw curtains for ambiance, flip on diffuser, turn on playlist, and roll out mat.

9:02: Settle in to Easy pose, steady the mind, & begin breathing exercise.

9:05: The dog has decided my mat is better than any other surface available.

9:06: Commence regular warm up routine & poses.

9:18: begin the first Sun Salute there’s a crash in the kids room followed by “ we are fine”

9:19: debate checking on kids but continue to work through Sun Salutes (10 rounds is the plan)

9:24: The dog decided she needed more mat space and I attempt to transition around her

9:27: enter the Final round of Salutes & there’s a knock at the door.

9:28: Door Checked, Fed Ex package retrieved, one more Sun Salute for good measure.

9:29: Stretch into Pigeon, grab blocks to work bent leg forward for splits, the dog stretches out placing 2 paws right into my abdomen.

9:30: Get dog off mat, return to mat to perform Pigeon & splits on other side.

9:32: Another loud crash followed by giggles. “You guys good?” Followed by “yes”

9:34: Standing backbends & the dog wants her spot back.

9:35: Phone rings, opt to ignore. ‘They’ll leave a message or call back.’

9:36: Phone rings, opt to ignore. ‘Seriously, it can wait 10 more minutes’

9:38: Standing balancing poses begin. Rooting right foot into the ground, pull in left knee grab big toe and extend. A bird hits the window, causing the dog to leap throwing me off balance and into the coffee table.

9:40: Composure regained, Standing Big Toe on the other side. Kick right leg out as both kids burst through the door, racing through living room to bathroom.

9:41: Oldest child has locked the other out of the bathroom. Youngest child is doing the potty dance, screaming at brother to hurry up.

9:43: Oldest child emerges from bathroom, Youngest enters as I wrap arms and legs into Eagle.

9:46: Youngest yelling about no TP. Head to bathroom to locate TP.

9:48: wrap up arms and legs For Eagle again.

9:50: Screaming erupts from kids bedroom, there must be a murder taking place given the degree of shrieking.

9:51: No murder...just a disagreement regarding LEGO placement on a tower. Rest in Childs pose.

9:53: “Stop it!” Yelled at the top of oldest child’s lungs. Youngest is crying uncontrollably. Phone begins to ring again.

9:54: Dog has completely taken over the mat, Lego dispute resolved. Ahhh Cobra pose.

9:55: Youngest is crying again, dog up and scratching door to go out. Oldest is rummaging through the fridge.

9:56: Diffuser beeps for low water, Youngest thinks Down Dog is a perfect human slide. Oldest is clanking pots and pans in an attempt to cook.

9:57:Back has given out from human slide, dog needs to be let back in.

9:58: Sigh & Roll up mat.

I tend to practice late evenings to avoid the chaos of our small house. The youngest is in bed or knows the “wind down” routine, & the oldest is focused on the latest video game. My only competition then is the dog.

How is your home practice going? Are finding time? Are you struggling with distractions?

Hang in there folks! Remember to breathe!

Namaste

Jessica

[namastestudiomt]

Finding Calm in the Chaos

It is so easy to get caught up in the dramas of life. We hear a story, a news report, a piece of gossip and we get so involved in it. We share it. Talk about it. Think constantly about it. It could also disturb us. Make us angry, panicked or make us cry. Seriously step away from the toilet paper!

Some thoughts are so hard to shake and they stay with us for our entire life time! Usually these thoughts are around hurt, regret or sadness/loss.

Yoga is defined at the beginning of the yoga sutras as as the calming of the fluctuations of the mind. And when these fluctuations are controlled and still, it is then that one sees things for what they truly are. Yoga is a state of equanimity where one is able to see things for what they truly are, not what we think they should be.

It is about being in the world but not part of the world.

It is about being calm around the chaos.

The yogi is also able to avoid getting caught up in the drama and chaos of life or gossip but rather sees things from an observer point of view. Almost like standing back and watching the drama go by, but not actually being part of it.

I have heard this yogic state described once as “conscious witness”. The yogi is conscious and aware of what is happening. They are a witness to the events or thoughts. But in this state, the yogi is not immersed in it. They are more like a witness. The yogi observes the thoughts come and go but doesn’t get caught up in them. The thoughts come in as easily as they go out. Without holding onto them.

It is like being on a train. The train is traveling a certain direction and stops at different stations. No sooner it has stopped, it leaves again. This is like the thoughts. They enter and then they exit. Before you know it, that thought has disappeared and the next one has entered. Some liken it to a wave or learning to surf. You can’t stop the waves (the thoughts), but you can learn to surf. Which means you can learn to control the thoughts.

So how do you learn to control the thoughts?

Patanjali says it’s through a consistent yoga and meditation practice. Like anything, practice makes progress. The more often we do it, the better we get at it. A short daily mediation is very effective in doing a mental clean out. It doesn’t need to be fancy, long or complicated.

Find a comfortable seat. On a chair with your feet flat or seated on the floor in hero pose or cross legged on a bolster or cushion.

Set the timer on your phone for 10mins to start with (maybe even 5mins if 10mins seems daunting or too long).

Ensure your spine is long by lengthening the side body and shoulders relaxed, pulled down and back.

Take a deep inhalation and sigh the breath out through the mouth.

Loosen the jaw and facial muscles.

Gently close the eyes.

Focus on your inhale and exhale. You can say the word inhale and exhale internally as you breathe.

That’s it.

Simple and manageable. Daily for 5-10 minutes to start with. 

Perhaps extend to 15-20 minutes once you have got the hang of it.

It’s a great mental clean out!

Allow any outside distractions to pass by. Become a conscious witness 🙂 you know it’s all there happening, but witness it from afar. Observe it. Let it go and focus on your breath.

Amidst the chaos of the mind.

Just breathe & save some toilet paper for others!

Namaste

Jessica

[namastestudiomt]

Learn to Relax

Anxiety, insomnia, irritability, and lack of patience are some of our worst enemies these days. Our society has never moved at a faster pace than we are now. The infinite stream of information we are facing on social media is firing us up all day long. With important topics, not so important ones, and a lot in between, sometimes it an be hard to separate one from the other. 

Our nervous system is not made for that, or better said, it is not prepared to deal with it. As human beings, we basically have two different operation modes: “fight or flight” and “rest and digest”. The fight or flight mode is what are  in most of the time-we are ready to react to something. Our ancestors had to be on alert when there was something rattling in the bushes, because it could have been a bear. Their reaction usually resulted in a higher pulse and the preparation to run. We don’t have to learn how to react to a different situation; evolution has given us that ability as an instinct. 

In our modern civilization, there is a pretty low risk of getting attacked by a wild animal, (unless your an out of state tourist in Yellowstone Park), but there are still many dangers waiting for us. It could be an email from our boss, a post of our high school enemy getting married, a phone call from a friend. For our nervous system, those things can be just as threatening as a bear was to our ancestors. 

How do we deal with that?

First of all, we need to learn to recognize when situations require a direct reaction from us and when we can give them some time to settle. We don’t have to reply straight away to every message on social media. It’s fine to finish what we are doing before we take a look. When someone shares something that irritates us, we can remind ourselves that others having a good time does not take away something from us. If somebody makes a statement that enrages us, we still have to remember that this is usually not a threat to our well-being. 

The more we respond in fight or flight mode, the more irritable we become. If every little thing has the potential to drive us nuts, we might feel pretty drained after some time. Being constantly stressed has the potential to make us see dangers where there are none, and it becomes hard to differentiate one from the other. What is the way out of this cycle?

It is to enter rest and digest mode, which relies on our Vagus Nerve, parasympathetic nervous system, or more simply “relax”. Unfortunately, this is something that evolution has not taught us. it was not necessary to be able to relax for our survival, but nowadays it is needed  to ensure our well-being. That is why we need to learn how to cultivate our ability to rest. Otherwise, we’ll go crazy over time. 

Finding relaxation offers our body the chance to restore itself. Our muscles relax, our breath deepens, and our minds take a break. All of this allows our body and mind to recharge-it’s like plugging in your phone to charge the battery. 

When we are not used to slowing down, this might feel uncomfortable. Once we come to stillness, our mind takes over and tells us our story. The more stressed we are, the louder that inner voice is shouting at us, making it impossible to rest. We need to do this; we need to do that. and then we get angry about that. There is always something going on in our mind, unless we practice to give it a break.

This can be done with meditation. But one difficulty with meditation is that we need to find a comfortable position to sit, which can be difficult for many of us. Tight hips are not helpful when we are trying to sit in lotus pose. Therefore, I use Restorative yoga in my personal practice for meditation and relaxation.

It’s like a gateway drug toward meditation.

Restorative yoga, for those who haven’t heard of it, is a practice where we use bolsters (pillows), blocks, & straps to support our bodies in various different shapes. By staying in these poses for longer periods of time, we can focus on out breath and activate our parasympathetic nervous system. Unlike a Vinyasa class, there is no physical “challenge” that distracts us from our mind. All that is moving is our breath. Spending 60 minutes with our breath and our thoughts can be overwhelming when you get started--that’s why is a PRACTICE and not just being lazy and resting on a pillow. Coming into stillness can be the bravest thing we’ve done in a long time. It means that we are facing ourselves with no distraction. 

With this practice, we eventually find peace within and cultivate our ability to relax at any time we choose. Once we see the power of silence and taking a deep breath when necessary, we become less reactive to anything happening around us. We learn to slow down. 

Most of us don’t need to learn how to try harder, but we do need to accept what is and go from there. Even those of us who have been practicing yoga for years, but still suffer from anxiety and restlessness, can benefit from Restorative yoga. It helped my personal practice a lot and I highly recommend giving it a try. 

If your interested in learning more about Restorative Yoga we have a “Relax and Restore Workshop” coming up at the studio on April 26th. This workshop will give you the foundational tools AND props for you to practice restorative yoga at home! Included in the cost of the workshop is a Manduka bolster, 1 cork block, 1 foam block, AND a take home booklet with step by step instructions to go through your own personal Restorative Yoga sessions in the comfort of your home. Register by clicking the link and finding the workshop date April 26th here.  OR start by attending our Sunday 4pm Yin yoga class register here!

Namaste

Jessica

[namastestudiomt]

Harder or Better?

After meeting with a private lesson student a few weeks in a row, she looked over at me and said, “You were nice to me for the first few weeks. It’s so much harder now!” I smiled and jokingly told her that was just the way I like it. But silently, I scanned through what we had done. It wasn’t wildly complicated—I hadn’t planned for her to be overwhelmed or exhausted. The series we had done was a progression for her but not a knock your socks off change. It occurred to me, more than likely it wasn’t harder so much as she was getting better at it.

I’ve always heard from distance runners or triathlete friends of mine that once you get started, it gets easier. You’re able to run, bike, swim longer with more ease and less stress. This makes good sense—we’re human, we adapt. So, what had I stumbled on with my student who experienced her movement practice as harder after investing in it for a number of weeks?

It’s often said in Yoga, “The more you know, the tougher it is.” Feeling more precisely in the body can boost the sensation of effort, of contraction and demand on certain muscle groups that have been under-active due to habitual firing patterns. When we train in a more somatic fashion or, as I call it, a sensation-based practice (being hypersensitive to the way our bodies feel as they move and being guided by that sensation as a way to incorporate deep exploration in our practices) we are attuned to movement in a whole new way.

Many of us reserve this type of endeavor for after an injury or when we’re nudged by pain. When we cannot do the activities we love due to discomfort, we are inspired to unearth the cause that is hampering us. Pain sets the stage for a deeper, less predictable practice where sensations keep us alert and pilot us toward new patterns. Sensing the body on this level tunes us into the exertions of certain muscles and activates them in altered ways that garners our attention.

This new awareness of activation can make exercises feel more difficult because the muscles that were hiding in the background now have to get on board to balance movement patterns. One of the first tasks of balancing muscle activity is to figure out where the body is experiencing tightness or lack of mobility.

In classes I teach, I often instruct students to mobilize one area while drawing stability from another area—bringing balance to life in the body. Simply laying on your back in savasana, pulling the abs in and gently lift the shoulders, then and adding toe taps to an extended arm without lowering the angle of the shoulders as you stabilize the pelvis will absolutely make the abdominal work harder. More bang for your movement buck!

As another example, a couple of my students like to add a little backbend to Warrior One pose. The extension of the lumbar spine in this pose feels right to many students because our human structure has natural mobility in this part of the spine. Yet, stabilizing the spine in this area can make the back leg’s gluteus maximus light up with contraction. The neutral spine may wake the opening in the same side hip flexors, while the abductor muscles must engage to stabilize the femur bone in the hip socket. All of these potentially new sensations translate into making the pose more challenging (this is a GOOD thing) and they are improving the function and balance of the movement, which is why you’re on your mat to begin with.

Mindful execution of movement is a whole new experience for most of us. Identifying where we’re tight and working to mobilize that area while creating stability in another body part is challenging yet so gratifying. The payoff is especially exciting when these efforts support the ways we want to move without all the introspection—in our everyday lives engaging in the activities we love.

Namaste

Jessica

[namastestudiomt]

Not just for girls....

Something that is becoming increasingly more accepted as time goes by is this, Yoga is now not just for women. In fact, it is proving to be more beneficial to overall health and function in men. There has always been a stigma surrounding men doing yoga, along with the benefits for men. Some misconceptions are that yoga doesn’t build muscle, it just tones. Yoga, when done the right way, is some of the heaviest, most stress inducing, muscle building workouts you will ever encounter. Yoga, can not only help you get bigger, but actively assist you in improving your functional strength.

In today’s society the fitness culture revolves around how can I get the most results in the shortest possible time? Because of this, men avoid yoga because it takes time. The truth is, realistic goals take time, and we are a culture of instant gratification that doesn’t favor “hard work pays off”.

The flexibility and muscle control gained from a regular yoga practice has filtered into the highest levels of sport. The NFL champions, Seattle Seahawks, have an in-house yoga teacher and have made yoga practice and meditation mandatory for all their players, with the results obviously paying off. The Giants, Saints, Bears, and Jet’s offer it to players on recovery days, while other NFL teams, such as Lions, Patriots, & Chargers took note of the Seahawks sucessful induction of adding yoga to their training and have done the same. Two-time NBA champions LeBron James, and Kevin Garnett, as well as LeBron’s teammate, Kevin Love. What these athletes have realized, is that peak training alone can put a terrible amount of wear and tear on your body. The list is long...Russell Wilson, Shaquille O’Neil, Victor Cruz, Chad Wheeler, Ameer Abudullah, and Tom Brady (my personal favorite). By incorporating regular yoga practice, these athletes have been able to maintain their durability through the stresses and requirements of an incredibly high level of play. Anyone who participates in a rigorous or physically demanding training routine can reap these benefits, just the same as these top-tier athletes.

While regular yoga does improve your flexibility, it also improves your mobility. Mobility is the combination of motor control (muscular activation and bio-mechanics) and range of motion (flexibility). Yoga assists in improving this mobility so the body is able to move through range of motion with appropriate muscle control reducing injury risk. With how sedentary our lifestyles are now, we become movement restricted which reduces function and makes us more susceptible to injury.

With the amount of sedentary activity, coupled with high stress jobs, men across the globe need something that builds muscle, promotes movement and can reduce stress. Yoga ticks all these boxes and provides a multitude of long term holistic health benefits when practiced regularly.

Gentlemen grab a buddy, and get to class! Yoga is for the men, it’s a total body workout, and will challenge you on a whole new level. You can even call it “BRO-ga” if it makes it easier!

So Ladies, grab your guy and sit him down to read this post. Talk about what you did at class to your guy. The next time he complains that his back hurts show him child’s pose, or happy baby.... then drag him to yoga. We will take it from there!

Namaste-

Jessica

[namastestudiomt]

One of the most beautiful teachings within the Yogic texts is the reminder to engage fully with the world around us.It’s easy to become stagnant in our practices/routines and remain within our comforts. And it’s even easier to feel overwhelmed with daily responsibilities/roles in our fast paces lives, forgetting the nature of our essence.

Both leave us feeling discounted, static and lacking vitality. Tantra teaches us boundaries to expand and open ourselves to connect in new ways while remaining true to our needs/values.

It acknowledges that every moment is an opportunity to not only live consciously, but to ENJOY living consciously.

We are meant to feel radiate and alive - our faces want to smile, our legs want to dance and our hearts want to beat fast with passion and excitement.

To celebrate is to live in this human embodiment! And we don’t need permission or to be on vacation to have fun, immerse in pleasure or see beauty. It’s our birthright to experience fun, pleasure and beauty as often as possible...and our practice is to be non-attached to it...this is how life can become a celebration...even amidst challenges or pain.

Most of the time it’s our human conditioning that gets in the way and blocks us from engaging fully with our-self and the world around us. So relax, shake it up, laugh it off and let yourself go wild.

Let yourself celebrate the small things...don’t wait for a special occasion to do what brings you joy and happiness. Now is the time to enjoy! Break out the fine china, put on the ‘good sheets’ (you know the ones you save just for company), and burn the ‘nice candles’....life is entirely too short to wait for “the good stuff” to celebrate!

Namaste

Jessica

[namastestudiomt]

Timing and Transition

Just as the Serpent sheds its skin, we too, have the capacity to shed old patterns and ways of being so we can step more fully into our power and purpose. Our yoga practice is one of many gateways into this process of purification. Physically, when we move our bodies into new shapes and forms, we stir up and awaken neuro-muscular patterning to create new pathways between the body and mind. When we add breath and attention to this experience, we have the power to clear stagnant energy, allowing for more clarity and creativity to surface.

Life is always asking us to consciously release to make space for the new.  This process of purification is often uncomfortable as it asks us to shake things up and move into unfamiliar territory...often inviting us to let go of deeply rooted ancestral patterns and conditioning, relationships or projects that no longer align and nourish us. 

During this phase, we can look to the archetypes that embody these same cycles of transformation as affirmation. The snake and the fall season are just a few examples within our natural world for us to invoke as guides. 

A reminder from the snake comes in the lesson of our ability to transform with perfect timing. The snake is highly intuitive and senses exactly when, how and what layers to shed. It reminds us to trust in the process of letting go and stay connected to the higher vision as our new skin (Self) is on the rise. Just as the snake, we always re-emerge on the other side of this process with a sense of renewal and wholeness. May your practices bring a deeper awareness of the skins that are ready to be shed in order to call in the next phase of your evolution!

[namastestudiomt]

Happiness...it’s an inside job!

There is a difference between transitory (temporary) happiness and genuine (sustained) happiness.

Temporary happiness satisfies our cravings momentarily and often leave us desiring more, while genuine happiness fuels our Soul and leave us feeling rejuvenated, more at peace and tapped into sensations that go beyond the physical experience.

And the truth is, we all have access to an infinite source of sustained happiness — but most of the time we search for it in the wrong places, seeking external items, relationships or circumstances as validation of our worthiness and joy.

We place unrealistic expectations on them, and in turn feel lost and empty when they are no longer in our lives — we create our own suffering based on attachments and addictions to sources that we know are not serving our highest Self.

In a world of constant change and impermanence, our inner happiness is the most important aspect to cultivate if we want to live this life fully — receiving and sharing the gifts of this human embodiment! 

It’s the only thing we can rely to be permanent.

Because when we we feel supported, seen and heard (loved) from within, every other form and expression of love that comes our way is an added bonus. We can then offer that love back out into the world without becoming depleted or dependent.

This type of fulfillment must go beyond the body and mind — it has to awaken the Spirit, tapping into the hearts innate wisdom, softening us into pure presence.

It’s a constant practice of effort and intention, a willingness to consistently show up and a sustained desire for peace.

Our Spiritual practices are the pre-requisite — they are like a daily dose of medicine for the Soul that allow us to tap into a place of connection and gratitude, so we can walk through the world more positively, with ease, and celebration.

They bring us into an unchanging oasis within the heart, the space that is overflowing with peace and presence, fulfilling us deeply from the inside out.

And the best part is that these practices are accessible and available for all!

It only takes commitment to living in alignment with your highest Self — a readiness to deepen your path and enthusiasm to cultivate more love.

Are you ready to live in alignment?