Empty Nest

As many of you have been following, we have had the somewhat rare experience of a hummingbird's nest inhabiting our ficus tree that sits outside our bedroom window.

About three weeks ago, we spotted the nest and "Mama H" sitting on it. When we peeked inside, what looked like a moldy peanut, wiggled...it was the chick showing signs of life! Daily we would open our curtains and watch Mama H sitting and sitting, rarely leaving for more than what seemed like a few minutes.

One morning during this time, I heard a thump on our window as I was getting ready for work. A stunned and splayed out hummingbird was on our outside rug. I panicked thinking it was Mama H and how was I going to raise this tiny chick? As I approached the stunned bird, it sped away as quickly as hummingbirds do.

This past Monday I looked at the chick and said, "You're getting to look like a big hummingbird. I don't think you'll be with us much longer". The next morning...the nest was empty.

For the next few days, I continued to look through our window at the empty nest with a mix of emotions- feelings of sadness that the daily growth of the chick was no longer visible; the ritual of Mama H feeding and sitting; but mostly how blessed we were to be witness to the perfection of nature. The nest survived windy days, people ogling, the threat of larger birds and all survived to continue on through the natural cycle of life.

My thoughts of the week are around being part of that cycle. Witnessing, appreciating, enjoying the process and ultimately letting go. From a yogic perspective, every thing is in transition and nothing is permament. It's human nature to seek stability by attaching ourselves to people and things, hoping this will give us a sense of security. We typically avoid uncertainty and the unknown, holding on as to give our selves a sense of permanence. Realizing that things change and shift on an on-going basis, allows us to appreciate the present moment to its fullest.

Take a deep breath and breathe in this moment, even as the chicks leave the nest and fly away into the unknown.

Feeling Sleepy?

One of the most undervalued practices for maintaining optimal health is often overlooked - Sleep. Health practitioners talk about diet and exercise frequently...just pick up the latest fitness journal and it will be filled with the best way to strengthen the core, maximize nutrients, low-fat/high fiber recipes and how to sculpt various body parts.

Being a yoga educator, it would be remiss of me to not look at the entire being...body, mind and spirit. How they reflect, intertwine and are connected to each other. When something is out of balance, we see it reflected in how we feel, act and yes...sleep.

It is during sleep that our body rejuvenates itself on all of these levels. When we put ourselves to bed, we aren't simply physcially resting. We're restoring on so many levels: our hormonal balance, recovering from a busy day, easing our noisy minds and allowing ourselves to naturally find our inherent balance.

So, here are a few tips this week for getting a better nights rest:

1. Use your bed for just sleeping and intimate relations.

2. Make your room as dark and quiet as possible (decrease ambient light via TV's, cell phone chargers, lava lamps and the like).

3. Keep to a sleep routine. Go to bed within 30 minutes of the same hour and awaken at the same time each day.

4. The sleep routine may include ways in which to begin disconnecting from the computer, TV, stimulants (caffeine, scary movies or heated discussion) two hours before tucking in.

5. If you haven't fallen asleep within 20 minutes of turning off the lights, get up. Begin the routine again and include something that is somewhat boring such as a crossword puzzle.

6. Give yourself permission to let go of your day. You are completely capable of resuming in the morning (and more rested to do so!).

7. And if you ignored it above...no TV in the bedroom. Tough for many of us, but try watching in another room.

That's it. So for now...say good night!

It's Not Just About Me...

Over the past few years around every spring the Rancho Mirage Women's Health Center hosts a fundraising luncheon called WOW - the Wonder of Women, whose sole objective is to raise money for Safe House of the Desert. Safe House is located in Thousand Palms and is exactly that...a safe place for at-risk youth that have either run away from or been thrown out of their homes. It's a safe place, a refuge from the unpredictable and potentially dangerous life on the street.

When I think about my own life, I am grateful for having always had a safe house. The only time that wasn't the case was when I was on my travels that sometimes found me in a less than safe place, but that was of my own volition. As my daily life goes along, I am not confronted by the unfamiliar situation of not knowing where I'm going to sleep that night or if I'll have a meal that day.

When our community reaches out to those experiencing challenges, offering fundraisers, financial, emotional or medical support it is a pure act of generosity. In yoga, this is called Seva or service. We act for others as we release all expectations of getting anything in return. It's the highest form of giving.

The thought and subsequent challenge for you this week is to see if you can give something to someone else unconditionally. It might be a simple act of letting another person have a parking spot, paying a bridge toll for the car behind you or simply giving a compliment to someone else who's doing the best they can. It doesn't have to be an exchange of money, but more an exchange of good intention and energy.

And to quote Benjamin Franklin:
"When you are good to others, you are best to yourself"

To Do, Or Not To Do...

The other day I awoke with a long list of things to get done. I was wondering if I had enough time to fit it all in and was feeling a sense of urgency to get going.

One of the items on my to-do list was to get the dogs out for a morning walk before heading off for a full day of teaching. I leashed them up and set off at a brisk pace because I had places to go, things to do and yes, people to see. Within the first five minutes, I was struck by the beauty of the day. It really hit me as though the Universe was reminding me to slow down and take it in.

The sun was out, the temperature seemed to be that perfect blend between a slight chill and a day filled with potential warmth and the SKY... wow...brilliant blue, just as the background color to this newsletter! This awe struck moment shifted my sense of urgency, from getting things done to that of being in the moment and enjoying the experience.

How often do we get distracted by the mechanics of the day and miss the sometimes obvious and more often subtle and sublime moments of being purely present? Part of slowing down, becoming more mindful of individual moments and tasks is experiencing gratitude for that particular moment. Even if it's washing up dishes, sitting in traffic or doing our taxes.

If we shift our focus to accepting this moment for being what it is, for being a perfect reflection of where we are at in that moment without flying off into the future, we can begin to enjoy more and more moments of just being...not doing.

So, this weeks to-do list looks like this:

1. Write this newsletter;
2. Play tennis;
3. Go to the post office;
4. Go to work;
5. Just be

Endless Education

I have spent this past weekend "attending" my first Virtual Yoga Conference. Yes...I initially asked the same question. It's a cool idea that seems to be reflecting our ever evolving methods of communicating and learning. I enrolled on-line, was given the schedule and a phone number to call or a link to click on and enter the classroom. Each session is an hour long and I have been going from one class to another on and off all weekend. Following the conference, I have two weeks to listen to any session I was unable to attend. Wow...all from the comfort of my own home office or whilst on my bluetooth...pretty amazing stuff.

As with any conference, my own way of thinking is given a bit of a shake up. I know having taught thousands of classes over many years, that I become somewhat stagnant and stale, even if it's not reflected directly into my class or evident to my students. When I hear that inner voice whispering, "hey...find some inspiration" I know it's time to look at what I'm doing from a different perspective.

What I also get from sessions such as the ones being offered via the virtual conference, is a reassurance of my own path and purpose. I know that what I am doing professionally and how I'm living my life personally is a reflection of my greater purpose, or what Buddhists might term my "dharma". It reinforces how blessed I am to be able to do the work that I do as it truly has potential to alter peoples lives, offering support for all beings to experience their own dharmic path and potential.

I also find it to be incredibly humbling in that my journey is one spent in a perpetual classroom...virtual or not. The learning never ends and I find gratitude in knowing at least that much!

This leads me to my thought of the week...what are you doing to fulfill your own purpose? What steps are you taking to remove your own obstacles to open the space for growth? I challenge you to spend just five minutes thinking about it...today.

All By Myself

With today being Valentine's Day, it would seem odd that my thought for the week is about being by ourselves. But actually, it makes it even more potent, just like the elixir that exists on Cupid's arrow.

My question for the week is-How much time do you spend each day alone? Not with the radio on whilst you're driving, or lounging in front of the TV, but simple being in the act of sitting quietly...just you.

And then you might ask the question...why is this important? Good question. When we get to a place where we are completely at ease and accepting of who we are, with all of our unique imperfections, where we hold our own hearts in gentle compassion we can then begin to truly express this same feeling to all others.

My thought for the week has been prompted by the upcoming yoga retreat I'm holding in Idyllwild in April. It's a time that is cut out of our daily busy lives, where we have the opportunity to hear our own inner voice, with no interruption or distraction. Women who have attended in the past have had many challenges and obstacles in getting there in the first place...kids, finances, travel, other obligations...things that initially might have screamed "NO", you really can't afford to go. But, many did find a way. They would all tell you that it was worth it as by feeding their own soul, they returned to all of the original objections with greater love, peace and appreciation.

I know that when we returned from our 9-day yoga retreat in Australia in October of 2009, even with me teaching the retreat, the residue from its impact lasted for almost three months. THREE MONTHS!! Through the feeling of unplugging, looking after my well-being on all levels of body, mind and spirit, I was able to hold onto that for weeks post-retreat.

You can too. Look into your heart and see if it's asking you to take some time for yourself. Not only to serve your own higher good, but those of others. It's an investment of energy that will continue to resonate well after the retreat has finished.

How's Your Posture?

One of the first things I tend to notice about people when I first meet them is their posture. Unusual perhaps, as many people might notice a person's face or what they're wearing, but I tend to get a snapshot impression of how they hold themselves physically.

Are their shoulders rounded to the front of their body? Is their head jutting forward?

Now, I know it sounds like something your mother would say to you as you were growing up..."sit up straight", but she had a point. As we age, we need to make more conscious choices around our posture. Checking in a bit more frequently with how our skeleton is lined up can have long lasting results, just as not checking in can find us in a slumped over position well before our time.

I believe improving our posture depends on a few things:
1. Awareness
2. Strength in the muscles that create beneficial alignment
3. Flexibility, or range of motion in the joints that contribute
4. Awareness...oh yes...I said that one already, but this one's the first step.

I teach postural awareness on a regular basis and still need to remind myself to engage better posture. When our body is held in a biomechanically disadvantageous position (that's a mouthful), we begin to create uneven stresses across the muscles and joints. If these imbalances are repeated over days, weeks, months and years, we begin to develop a less than ideal postural line which can lead to pain.

Try this to give yourself a postural check-up:

~Stand with your heels against the wall, feet evenly spaced about hip width apart, middle toes pointing forward.

~Roll your femurs (thigh bones) slightly in toward each other and see if you can slip your hand in the natural low-back curve between you and the wall behind you.

~Feel your shoulder blades against the wall.

~Place the back of your head against the wall without lifting your chin (keep it parallel to the floor).

~Place the BACK of your hands against the wall. Now hold it.

~Notice what part of your body is working to hold this position, yet embed this feeling of openness into your cells.

~Allow your hands to relax, but keep your shoulder blades against the wall.

~Now...walk away, relaxed, but with the same awareness of the wall being behind you.

You can practice this anytime you find yourself standing in line, or whenever you need a postural reminder.

And remember to listen to your Mother when she says..."eat your veggies".