Guess what? Today it’s good enough. Today, everything you have, are and do… is enough. How could that be? Simple, you get to choose it. You get to choose to see with a different set of eyes. You get to choose to look all around you and see what you do have, and make the decision to work with it as though it’s all you have. Wanting more is a natural instinct, but it can also strip us from joy in the moment. When you choose to see your possessions and resources as meager and requiring improvement, you foster a scarcity mentality; which can leave you feeling empty and inadequate, with a constant need for improvement. “Not good enough until I …(have, am, look like)” How can these feelings be good for anyone’s self-worth?

Here is a practice to try: No matter how much money you still need, no matter how outdated and over-worn some of your clothes, furnishings and supplies are looking to you, no matter how much you wish you spent more time taking care of your body and appearance, stop for one minute each day. Stop and notice. Ask yourself, what have I got right now that is working for me (regardless if I wish I had a better, sleeker version)? What am I grateful for having in my world right now, today? The theme of this approach to noticing what you’ve got is to be willing to accept where you are today, and be willing to work with it, as though it were all you could ever have. This is also an extension of the mindfulness practice of presence, which also is one of the health benefits of yoga. Being present: right here, right now, stripping away angst or a sense of in-completion regarding the past or the future.

There are people who possess little, utilize little and leave little impact. The few items they use are treasured and appreciated, regardless of quality. The quality of anything lies in the reverence you give it. If you tell yourself your home isn’t good enough, it isn’t. Or you can appreciate that you have a shelter, and that it’s working for you right now. If you decide that your old cashmere sweater that you’ve worn at least a hundred times is still your favorite piece, even if it’s coming apart, then you are wearing it with love which is a beautiful feeling that inadequacy cannot penetrate.

Today you can take a break from worrying about what’s not good enough yet. Because this moment is all you have for certain, you’re not guaranteed the chance to work on that “yet”. Today you can choose to notice how full your cup is, and be willing to work with what you’ve got.

I am not unaware of the goings on of the economy and wider world but I have a feeling it was ever thus but as our ancestors did not have television and internet they only heard about it in a letter, which quite likely made life less overwhelming. I am going to share three ways that can make your life better that do not cost money and as a bonus create more happiness in the world.

Why not try these three things to put you in a good mood today:

• Be grateful: gratitude is powerful and infectious.  Somehow if you are grateful for, say, your glass of water sitting next to you or the food in your fridge, the birds singing in the garden or the shoes on your feet, then you’ll find that you notice many other things to be grateful for.  It is infectious- in a good way!
• Be in nature: being grounded in nature is what humans always lived in and around (before we built large towerblocks, concrete pavements/ sidewalks and mega motorways/ highways).  Our ancestors walked outside on grassland or soil and as a result were more connected to the earth than you generally are.  There is now considerable research showing that you thrive when grounded, as it were.  So get out into nature, ideally in leather soled shoes or bare feet.  Hug a tree- it is really refreshing!
• Be you: many magazines and television programmes give you all manner of ideas of how you can look like a celebrity, look younger or anything other than YOU today.  Why is this? I think this is destructive as you are you and are wonderfully made and it is far more positive to celebrate being you than constantly wanting to be someone else.  A friend says “would you be willing to put you back in the bag and get a new you out of the bag, bearing in mind that you may be someone else who is less fortunate than yourself?  The answer is always a no, so quit moaning!” Direct but an interesting point don’t you think?

I would also add that being grateful is a habit, and a negative default pattern is remarkably common but simply starting to be grateful for your lunch, comfy bed or sunshine for example, you’ll notice that there are many more things to be grateful for.

Try it, what do you have to lose?

Will you be grateful?  The results may surprise you!  I’d love to hear how you get on.

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Sadly, people often forget the joys of this season, due to pressures, financial stress and the general chaotic busy-ness of the outside world. This stress may ring even more true for perfectionists. For those plagued with the constant need to do things with excellence – to the point of going above and beyond satisfactory requirements – this time of year is an exceptional strain on energy and self-worth. Consider how many areas one might be compelled to participate in traditions, yet feel the need to get it perfectly right: gift-giving, cooking or baking, decorating, entertaining, dressing for events, making and giving cards, not to mention managing weight and health commitments amidst a sea diet-busting temptations. This list highlights numerous tasks that aren’t a part of regular life throughout the rest of the year; at least in such a concentrated period. If you’re a perfectionist, remember this fact.

Also remember that on top of your exceptional to-do list, there will be other factors that tax your energy: navigating the crowds, lineups and transportation in the public world, interactions with an increased number of personalities (including those you may not choose to call or spend time with during the rest of the year), managing a budget, managing time and maintaining a gracious, festive attitude throughout!

A few tips:

1. Take your ambitions down a notch (or three): instead of making 4 different batches of cookies, choose one. Even more radical: choose the easiest one, and find a way to make it unique. (Even if you aren’t baking, transfer this intention to any other project you may be taking on as part of your giving gestures)
2. Set limits and try your hardest to stick to them…if you have a hard time with this, try using this mantra: “I am doing enough. This is perfectly enough. I will save enough time for my health.” Even if you feel you need all the time you can get to put towards your holiday to-do list, try your hardest to leave some spaces unscheduled…for self-preservation and insurance.
3. Avoid letting your ego get tied up in duties and gestures. You don’t have to do the biggest or best. Understated can be enough. Any gesture is enough.
4. Don’t try and do it all. Nobody is forcing you to attend all the parties, give gifts to everyone, bake every treat, and most of all…please everyone.
5. Realize that there are plenty of people out there doing excess; and that whatever you do, even if it’s a small simple gesture, will be plenty. This is a season of abundance, and a time where many indulge in going ‘over the top’. For example, if you didn’t add baking to the collective this year, believe me; people won’t starve. There is always excess floating around.
6. Put things into perspective. You and your holiday ideals are only one tiny part of a bigger whirlwind that, before you know it, will pass and be long gone. Once January sets in, what you didn’t get done or get done perfectly, will be long gone and irrelevant.
7. Set an intention to do the opposite of rushing through the ‘spending time together’ part because you are strained or distracted by all the things you are trying to do perfectly.

Remember, if you are spending the holidays with other people, the best gift you can give them all is to be at peace in yourself and to be present to them.  Your relaxed and self-assured energy will be a delightful vibration that will ease all you come into contact with; something they will cherish far more than something wrapped from a store.

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How Iyengar Yoga Benefits the Body

Iyengar yoga is based on principles of Ashtanga yoga, with an emphasis on improving stamina, flexibility, concentration, and balance. Meditation is closely intertwined with the asanas (poses). Yama, the first principle, emphasizes abstinence from violence, which helps the body resist cravings and materialistic desires. The second principle, Niyama, emphasizes cleansing the body and mind of stress caused by unfulfilled desires. The third principle is based on the asanas, which help the body improve strength and flexibility and combat physical malaise. The fourth principle, Pranayama, emphasizes deep, slow breathing. Pratyahara and Dhyana, the other principles incorporated into Iyenga yoga, emphasize quieting the mind and achieving unity with the divine. Proper alignment of the asanas is extremely important for Iyengar yoga, and many of the poses used are found in other types of yoga. There is, however, no regular progression of the asanas. Each pose is followed by the “child’s pose,” a very relaxing, calming pose. Iyengar yoga makes use of various props so that everyone can perform the poses as competently as possible. Since the child’s pose is used between other poses, Iyengar yoga does not provide as strong a cardiovascular workout as other yoga forms. Nonetheless, it provides an excellent strength and flexibility workout while teaching very effective breathing and meditation techniques.

Importance of Asanas in Iyengar Yoga

Iyengar yoga is a particularly good form of yoga for beginners, because so much emphasis is placed on the best possible alignment of the body for all the asanas. Body alignment and symmetry are very important, as is intensity of execution of the asanas. The poses in Iyengar yoga are done with great attention to detail, and each yoga student tries to achieve the poses to the best of their ability. For those just learning the poses, Iyengar yoga makes use of props, like cushions, cylindrical pillows, blankets, belts, and soft blocks. That way, if a student has not yet achieved the strength or flexibility necessary for an asana, the props can be used as learning aids. Props also allow the yoga student to hold positions for longer periods than might be possible without them. Shri Iyengar’s system of more than 200 classic asanas includes poses that are simple even for beginners, as well as very advanced poses, and everything in between. The asanas are categorized so that beginners can adapt them to their ability level while progressing to increasing levels of difficulty as their ability increases. Emphasis on correct body alignment allows the body to develop symmetrically while minimizing risk of pain or injury. Each student is encouraged to use props and work the asanas in whatever range of motion is safest and most effective for them.

Breathing and Meditation in Iyengar Yoga

Pranayama, or yogic breathing, is part of the foundation of all types of yoga. With Iyengar yoga, breathing is used to maximize the physical benefits of the various asanas. In addition, Pranayama itself helps tone the circulatory and respiratory systems, while aiding proper function of the nervous and digestive systems. The result is a pervasive feeling of calm as well as increased energy. Pranayama brings the senses and the mind under control so that the student is ready to experience the meditative aspects of Iyengar yoga. The use of the child’s pose between other asanas is not only relaxing and refreshing for the body, but is conducive to meditation. No matter which sequence the yoga teacher uses for the asanas, the progression brings the student to a mental and physical level where the body and mind are open to meditation. Practiced regularly, Iyengar yoga is a wonderful, natural way to cope with physical, mental, and emotional stress without the use of drugs. Iyengar yoga appeals to a huge range of people, of all fitness levels. It is particularly well-suited to yoga students who have a meticulous approach to yoga and an interest in the body’s anatomy. Beginners who do not feel ready to participate in a “flow” practice of yoga (where each pose flows into the next) find Iyengar yoga to be educational and beneficial. Finally, advanced yogis who want to work on their bodily alignment find Iyengar to be very helpful in reaching their goals

Visit HolisticYoga.Info to find out how to improve your life whether you would like to know how to get started with yoga or have been doing for years.

Being present, that is, actually experiencing and appreciating what is, right now in this very moment, could really have an impact on how we view ourselves. Our goal-oriented mindsets often influence us to slip into “I’ll only be happy when…..” mindset. We see this especially in physical fitness goals. “I’ll feel good about myself when I’ve lost 20 pounds.” “I’ll love my body once I am toned.” “I’ll be happy when I can return to my pre-baby weight.”  Sure. Goals are important. Setting targets keeps us in check with our health habits. Yet we often fall prey to not being present to where we are right now, in the moment.

It’s a tough balance, aiming for improvement yet loving what is right now. Yet imagine the very gentleness of saying “Ok, here I am…warts and all. I’m moving towards something I want that isn’t this….but I accept and love this too, because I deserve to feel peace today.”

Self-acceptance does not equate giving up on our visions. Self-acceptance is about accepting exactly where you are at every leg of the journey. Sometimes there are delays, sometimes a detour, and eventually the triumph of arriving at the intended destination, but if we spend the whole train ride resisting, it’s going to be an uncomfortable ride. Today is all you have; in fact this very moment is all you have for certain. How do you want to spend it? Resenting your body?

Even if you find that you have a long way to go before you feel truly achieved in your areas of fitness, notice if you are delaying your contentment, or depriving yourself of self-acceptance. Notice if you ever find yourself not truly enjoying your experience of a day, or an event, because you don’t feel good enough just yet. Every day we have plenty of opportunities to notice areas that need more improvement, yet true health is a mindset. Feeling alive, feeling grateful and noticing the abundance we are constantly surrounded by in subtle and obvious ways. Feeling self-love each time we move or stretch or strengthen, because our body gave us the gift of showing up and carrying us well that day…flaws, strengths and all.

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Each year, many people experience great resistance as they notices themselves craving doing nothing at the end of a day. Watching TV under a blanket seems much more appealing than getting to the gym or completing errands. A hot, filling meal can be a singular focus for an evening compared to the busy possibilities of a summer evening.

This is okay. We need to learn to accept that this is okay. Yet year after year we are still over-scheduling ourselves for fall and winter, conveniently forgetting that we need not fret over lost motivation. And we certainly need not beat ourselves up over not always getting as much done as we did in spring or summer.. This is counter-intuitive. We could label ourselves ‘lazy’ or call it procrastinating, but really what’s going on is quite simple: the natural world is readying for a slumber. We are not machines. We are part of the natural world.

So if you find yourself getting frustrated at your tendency to drop priorities and increase your ‘laziness’ quotient around this time of your, go easy on yourself. Embrace the coming of the stillness. As tempting as it is to maximize your time slots on the calendar, you might find yourself experiencing stress as you attempt to keep up. Lighten your load. It’s the season.

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That “mini vacation” is what life would feel like all of the time if we mastered the art of staying present. There’s no need to worry when you stay in the present because there’s nothing to worry about. You can plan and act, but worry only arises when one is considering a poor future outcome. But poor future outcomes are mitigated when you spend your time planning and acting.

Until we master the art of totally experiencing every moment in its entirety, however, it’s helpful to utilize some exercises which will serve that endeavour. One trick that will zoom you right into the here and now is ridiculously simple, but extremely effective… just close your eyes.

You can start with a simple task like brushing your teeth. You will instantly become aware of how your hand feels, and how the toothbrush feels in your hand. Then you’ll notice that the movement feels exaggerated. Simply by taking away one of your senses that are typically a part of your routine experience, you totally change the experience!

Next, try closing your eyes during your yoga practice. You can keep your eyes open to transition between postures to start, just closing your eyes when you’re in position, and then you can experiment with more movement. Balancing postures in yoga will be extremely challenging, but even rather stable postures like Warrior 2 will feel unsteady with the new element.

Closing your eyes forces you to think about what you’re doing because it interrupts your mechanical ways of moving through the world. Interrupting regular patterns is an effective way to train oneself to live in the present moment. Come up with new ways to use this tool… flow through a yoga sequence with eyes closed, taste your food with your eyes closed, sign a cheque with your eyes closed, talk on the phone with your eyes closed. Be creative – live in the Here and Now!

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Learning to accept uncertainty is a Buddhist teaching, but there’s no need to climb a mountain in order to challenge oneself with this lesson. In fact, there’s a very real-life ritual we go through every month that shows us quite quickly how we lack in this area. It’s a humbling little event along the path to great wisdom that I like to call… PAY DAY.

Pay day really takes you on an emotional roller coaster, doesn’t it? One minute you’re planning your route via the most downhill roads as to not hit “E,” and the next minute you have a big fat cheque in your hand and your boss is suddenly a pretty likeable guy. One minute your situation is so dire you’re ready to sell all your worldly possessions and move into your dad’s camper van (please don’t sell that yet, Dad) and the next minute you’re justifying that $4 coffee.

It’s not the money that makes you feel safe, because, let’s face it, you’re still one unexpected expense away from the camper van. The thing that makes you feel safe is that you’re grasping onto that moment in time. And then say that unexpected expense does pop up… the thing that makes you feel so desperate is that you believe lack is your new state of normal.

Why can we not exist outside of the realm of something as worldly as money? I know that might sound simplistic, but, seriously, we go through the drama every month and we can’t separate ourselves from the false sense of security and insecurity we feel?

Your challenge: When you feel comfortable financially, still make an effort to find the gas-saving hills. And when you feel like you’re destined for the street, resist the effort to pick out curtain patterns for your dad’s camper van. Just try to accept that both states will not last, but you will.

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Wait…  before you say “how is that is going to happen?”  Fret not, I am not talking that you need to lie on a beach, although that is nice, this can be enjoying five minutes standing on a street corner watching the world go by during your lunch break- with the phone on silent! No distractions, it’s only five minutes!

Maybe you do that already?

Wakeful rest

Wakeful rest is one of the world’s best kept secrets; it’s beneficial for your body but feels good too!  How about sitting drinking a cup of tea without reading or texting? Researchers found that “Taking a coffee break after class can actually help you retain that information you just learned.” said Dr Lila Davachi.

Sounds good to me!

Move to keep healthy

Think how often dogs and cats, lie and sigh, walk about, change position, have a sleep and then get up and move.  Sitting static all day long isn’t healthy for you and increased risks include bowel cancer, your body is designed to move, often.

You can still brain storm for a meeting whilst standing rather than sitting- seriously you can!   I do it.  If you can’t why not give it a go? Go on, I dare you!

Moving increases blood flow in your body which in turn helps your brain work better!

Schedule time for YOU

Schedule “wakeful rest” in your diary.

We all know that the sitting in front of a computer for five hours straight is not fun or healthy, so why not change what you do and see how it goes?

As a health professional, I’m supposed to tell you that multitasking may be bad for your health. After all, your focus is usually poor when you try doing two or more things at once. Take, for example, the well-known risks of driving and talking on a phone or text messaging.

In TCM, even eating and working at the same time is discouraged. We believe that the digestive system (pancreas and TCM Spleen) is an important processing center—processing both foods and thoughts. If you are thinking intently about your next work project as you chew your food, your digestive energy is split.

I do believe that multitasking can be a four-letter word, but I seemingly can’t help being proud of my ability to multitask. The other day I was in a rush getting ready to go out. I was shaving my legs as I checked my emails on my iPad. I thought that was being pretty efficient, but I was still running late, so I grabbed my husband’s electric shaver – sshhh…don’t tell him – and had both my and his razors going at the same time, one in each hand.

I have also been known to brush my teeth as I select my clothes, combine a dog walk with my banking, have three to six books going at any given time, and make my business calls as I walk to work.

Everyone multitasks on some level, even if it’s just walking and chewing gum. But when is too much too much? How do you get your multitasking under control?

Yes, a woman’s brain may be better set up for multitasking than a man’s brain. Though it is yet unclear, some studies have shown women to have a larger corpus callosum, the connection between the left and the right hemispheres of the brain. If this is true, then it could explain why women seem more comfortable with multitasking than men.

I believe that some multitasking is good for me. Multitasking sometimes saves me time when time it tight. It also exercises my brain. But just because you can do something doesn’t mean you should all the time. Sometimes multitasking just allows my distracted energy to take over and I become unfocused and inefficient. Sometimes multitasking stresses me out!

Yoga is my break from an overactive mind. Yes, it’s true that in doing yoga I have to remember to work on my breath at the same time as I work on getting through the various moves. However, I can’t also remember then to think about what I want to do at work or the chores that need to get done. Reading a good fiction novel has always been another way that I can escape my multitasking brain. Sometimes, reading works too well. I remember being a kid reading a Nancy Drew book in the back of my parents’ station wagon. I was snapped out of my intense focus on Nancy’s sleuthing prowess by my sister and my cousins laughing at me. I then noticed the reason for their laughter. Sticky, cold ice cream was melting its way down my arm and was dripping off my elbow because I had forgotten that I was holding an ice cream cone!

How do you feel about multitasking? How do you recognize when your own multitasking has become unhealthy? What do you do to give yourself a multitasking break?

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