Daily Yoga Meal Record:
9/29 Lunchtime. 1:30 p.m. to 2:00 p.m. I ate outside with Jen and Michelle. We practiced a yogi meal together. I ate a cup of fresh fruit and a small serving of a rice salad with tofu and golden raisins.
Remained seated? Yes ✓ No.
Refrained from conversation while chewing? Yes. No ✓ (if no, % of meal = 80%)
Refrained from any external distractions? Yes ✓ No.
Waited until food was completely chewed and swallowed before picking up my next bite. Yes. No ✓ (if no, % of meal = 90%)
Refrained from putting more than two handfuls of food on my plate at any given time, finished eating my two handfuls, then waited 3-5 minutes before taking more food. Yes ✓ No.
Waited 2-6 hours before taking my next meal. Yes✓ No.
Comments: There were a few times that I realized I still had my fork in hand and had to set it down before preparing my next bite. I also found myself tempted to speak but more conscious that I was still chewing my food and waited before joining in the conversation. Overall a successful meal. Satisfying and delightful to sit outside in the company of others.
Daily Meditation:
9/29 After practice/class today I came home and had dinner with Philippa and Bryce. We sat around together in the living room for a while, then they went to bed. Around 9:45 p.m. I settled in for an evening meditation. I struggled with my biggest enemies: antsy-ness (agitated and restless) -- craving other things -- like doing anything but meditation. Not feeling the benefit of my practice, rather struggling/retaliating against the most basic principle: just focus on my breath. My brain kept talking and saying, "No! Listen to me! I have more important things to do; I've already spent 8 hours on yoga today, do I really need to dedicate more time?" Complain, complain. That's right, I even checked my watch, only 5 minutes down... and 15 more to go. I shouldn't open my eyes, but the back of my neck is still and my eye lids feel sticky and I'm starting to get warm sitting near this fireplace. Excuses. I need to breath through this. It is a long 15 minutes. I say to myself: tomorrow will be better. Now, start again.
Daily Practice:
9/29 Ashtanga Vinyasa at Highland Park. Instructor: Jason
Fun observation: my arms were less wobbly today doing Sun Salutation A (specifically chaturanga dandasana) than they were last week. I made my own modification and instead of hovering a few inches off the mat, I sank down into the floor and then lifted into cobra/up dog.
When it was time for shavasana, my lower back screamed at me. I don't know what I did to my back to make it feel so out of alignment... it definitely felt like a pinched nerve. Thankfully with deep breathing and slow movement things released and I could sink into deeper relaxation.
Daily Gratitude:
9/29 Grateful that I was able to finish my reading before class this morning. Finished the first three chapters of The World Peace Diet. I am grateful to be challenged by a subject which is frequently taboo: ethical vegetarianism/veganism. I still eat meat and animal by-products such as cheese, milk and eggs. I have the opportunity to begin a 21 day cleanse next Sunday where I eliminate these from my diet alongside caffeine, added sugar, alcohol (which I have already removed) and gluten. I don't know how it will go since I commune with others who consume meat, etc. I haven't decided how dedicated I will be to this cleanse but it would be interesting to see how my body would respond to a more holistic diet. Being aware of intelligence systems (I think is how the book put it?) makes us individually more responsible for the choices we make. I am currently grateful for a comfy couch and a softly glowing fire. I enjoy this slow evening before the beginning of a new week at work. I am privileged to have the chance to transfer locations; I do need to make a decision in the coming days. I am grateful to the people I currently work with but I appreciate the chance to start somewhere new and become a little less jaded in what I do -- a chance for a fresh look and understanding of Daymaking with a new crew of people and guests I have never met before... expanding my network and opening my life up to finding surprising new challenges. ALSO: I am glad to have clarified with my yoga instructors what is expected of our daily practice -- I now have permission to either practice by myself at home or join a class on a daily basis -- I was thinking I had to do both and was feeling strained. It is good to know that if my schedule feels stressful or uncannily busy that I can do a practice on my own and consider it a good day sufficient for growth/learning without going to a Life Power class, though that is always encouraged.
Sunday, September 29, 2013
Saturday, September 28, 2013
Surya Namaskara A or "Sun Salutation A"
Image from http://moonladyyoga.wordpress.com
From Sama-sthiti:
Standing with our feet together, arms are at our side or at heart center; chest is lifted, chin is slightly tucked. Gaze is forward, past the tip of our nose. This posture is the beginning and end of our Sun Salutation A sequence. This is a place where we can recover between repetitions. We stand at attention with our bodies engaged, our minds focused. Here we maintain heat from our practice and actively prepare for the next sequence.
1. Asana: Tadasana or "Mountain pose"
Inhale; life arms overhead, place palms together. Life the kneecaps by tightening thighs (quadriceps). Reach up, lift and lengthen torso and ribcage. Do not arch or lean back -- keep spine neutral.
Drishti (Gaze): Look up through fingertips.
Benefit: Lifting of quadriceps creates "static contraction" which creates heat which is necessary for practice.
Modifications: Can stand with feet spread further apart (big toes don't have to touch). One can also hold arms shoulder width apart, palms don't have to touch. You can also have "steeple" pointer fingers, other fingers interlaced. If a person cannot lift their arms overhead, they can keep their hands at heart center. Some variations include side bends in this posture.
2. Asana: Uttansana or "Forward fold"
Exhale; bring palms to the floor, head toward knees/ heart to thighs.
Drishti: Toward navel.
Benefit: Releases head, neck, shoulders; neutralizes spine.
Modifications/Variations: A slight bend knees to decrease strain if you have tight hamstrings or lower back problems.
3. Asana: Ardha Uttansana or "Halfway lift"
Inhale; lift heart and chest half way and extend back (back should be flat).
Drishti: Gaze is up, past third eye.
Benefit: Opens heart and chest/lungs.
Modification/Variations: Legs are straight or with a slight bend at knees.
4. Asana: Chaturanga Dandasana or "Four limbed stick/push-up"
Exhale; walk or jump legs back to plank. Slowly lower body to just a few inches above the floor (like doing a push-up).
Drishti: Straight ahead/in front. Gaze past tip of nose.
Benefit: Builds upper body strength.
Modification/Variations: Knees can be on floor to simplify push-up/remove strain on wrists.
5. Asana: Urdhva Muka Svansana or "Upward facing dog"
Inhale; turn toes under/roll to top of feet; lift body on to hands and top of feet. Lift chest, hands are below shoulders.
Drishti: Look up and back, toward ceiling/sky.
Benefit: Opens chest/heart. Keeps upper body engaged.
Modifications/Variations: Knees can be brought to the floor if person has limited upper body strength or lower back pain. Variation: can also do "baby cobra" if Urdhva Muka Svasana is too much.
6. Asana: Adho Muka Svansana or "Downward facing dog"
Exhale; turn toes under and push up and back into an upside down V position. Feet are parallel, hip distance apart. Hards are in line with shoulders. Palms are flattened, fingers spread. Push down through heels, head should release.
Drishti: At navel/through knees.
Benefit: Neutralizes spine, stretches hamstrings, opens chest.
Modification/Variations: Bend knees if hamstrings are tight. If tightness in back, can alternate practice by placing palms on wall or chair, shoulder width apart, slightly above head. Press chest/shoulders toward floor -- this method also opens the chest, shoulders and upper back.
7. Asana Arha Uttanasana or "Halfway lift"
Inhale; step feet back up to the hands. Raise heart halfway up, back is flat. Feet are together, big toes touching. Bend knees as much as necessary for hands to touch the floor or shins.
Drishti: Look up, past third eye.
Benefit: Opens heart/chest.
Modifications/Variations: Bend knees to relieve strain on lower back/hamstrings.
8. Asana: Uttansana or "Forward fold"
Exhale; tuck head into knees/heart to thighs. Palms to floor.
Drishti: Towards navel.
Benefit: Relaxes head, neck, shoulders; neutralizes spine.
Modifications/Variations: Bend knees if hamstring are tight.
9. Asana: Tadasana or "Mountain pose"
(Same as Asana 1)
Inhale; raise arms overhead, palms together. Lift kneecaps/engage quadriceps. Lift and lengthen torso toward the sky.
Drishti: Past thumbs, up.
Benefit: Create heat. This is a power lock.
Modifications/Variations: As mentioned earlier, a person can stand with feet spread further apart (big toes don't have to touch). One can also hold arms shoulder width apart, palms don't have to touch. Person can have "steeple" pointer fingers with other fingers interlaced. If a person cannot lift their arms overhead, they can keep their hands at heart center. Some variations include side bends in this posture or completing the posture on tips of toes.
10. Asana: Sama-sthiti*
Exhale; feet are together, arms are at side or heart center. Chest is lifted, chin slightly tucked.
Drishti: Gaze is ahead; past the tip of the nose.
Benefit: Active rest; we can recover here before continuing the sequence.
Modifications/Variations: Hands can be at side or heart center.
*This is where we started our sequence. We are now ready to continue our Sun Salutation A sequence with Tadasana. Attempt to do at least three repetitions for maximum benefit.
Students with tightness in wrists, hamstrings or lower back should continue to practice but increase work load on recovering area slowly, utilizing modifications to reduce strain and discomfort.
This information was gleaned from two sources:
Power Yoga: The Total Strength and Flexibility Workout by Beryl Bender Birch pp. 63-72
Lifetime Life Power Yoga Teacher Training Manual pp. 44-48
Day 7: Sept. 28, 2013
Daily Yoga Meal Record:
9/28 Lunch. 2:30 p.m. with my Mom. India Palace. Chicken Shahi Korma (pieces of chicken, fresh paneer cheese, cashews and raisins in a cream curry sauce).
Comments: I did better today with this shared meal. My mother knew that I needed to take my time with my meal and we had a wonderful time talking about my yoga practice and what I have read so far of The World Peace Diet.
There were a few instances where I caught myself talking before I had completely finished my bite of food. We both laughed and commented on how silly it is that we feel rushed in this society to jump into talking and disregard etiquette. Thank goodness for good company and for the reminder to just take one more moment to enjoy the food, swallow and THEN continue into conversation. There should be no rush, even with excited conversation.
Daily Practice:
9/28 11:15 a.m. Highland Park. Restorative Yin. Instructor: Ryan.
From Dragon Pose (similar to low lunge/runner's lunge) to Sleeping Swan (alternatively called Pigeon pose in more active classes) we focused on a sequence that worked our hip/groin and quadriceps. With counter-poses like Deer, we had further opportunity to perform slight twists stretching our side bodies and relieving stress on our hip sockets by balancing the previous hip-opening asanas.
The pose I found most challenging today was Straddle. I used a bolster to relieve some of the pressure I was feeling in my hips and allowing myself to lean in to the stretch gently but I noticed a bit of resistance so did not attempt to deepen my stretch today. My hamstrings were very tight and uncomfortable. I spent several minutes trying to breathe into them specifically.
Daily Meditation:
9/28 Late evening (after 11:00 p.m.) -- arrived home late after wedding, wanted to finish worksheet/reading about Sun Salutation A. This is the second time I have tried an evening meditation. It is not the ideal time for me to meditate. I find my mind is too full of thoughts for the next day, organizing what needs to get done. Worried about not completing my reading for tomorrow (still have about 40 pages to go). Mind wanders to hip sockets, sore. Want to adjust/fidget. Mind wonders: "how many minutes to go?" Bring it back to breath. Impatient tonight. I hope when I wake tomorrow and practice meditation in the morning that my mind will be more clear. Hopefully I will be able to integrate an evening practice before bed in the coming days/weeks but today did not feel like a success. Mettā-meditation: Thankfulness for connection with others. Wanting others to feel the connection and gratitude that I have. Excited to share and learn more from others in the coming weeks. Well wishes for others deepening their yoga practice either knowingly or unknowingly.
Daily Gratitude:
9/28 I am so glad that I was able to share a meal with my Mother today. We met for lunch after a busy morning! I went to yoga and then got my oil changed. We ate around 2:30 p.m. -- so I am grateful for her patience in eating such a late meal. I was able to attend a wedding today and it was fun to see familiar faces and celebrate with people I haven't seen for 5-10 years. I did a lot of catching up with people, heard their stories and shared my current update of yoga teacher training (a great topic for conversation)! The service was short but I could tell the all involved were entirely there and full of joy for the union of this couple. The priest was enthusiastic for Denise and Russell as they begin their married life together and he told a lot of jokes. It was great to meet their daughter Lucy for the first time -- I thought it was incredibly sweet how she was involved in the ceremony and whether or not she remembers this day when she grows up, I know that her parents will treasure the fact that she was there with them. She totted down the aisle excitedly exclaiming, "Daddy!" and I could see the joy in Russell's eyes. It was sweet watching her dance at the reception too, she is all of two years old. I am glad that I was able to accomplish so much today and hope that my night is full of restful sleep so that I can bring my best self to practice tomorrow.
9/28 Lunch. 2:30 p.m. with my Mom. India Palace. Chicken Shahi Korma (pieces of chicken, fresh paneer cheese, cashews and raisins in a cream curry sauce).
- Remained seated. Yes✓ No.
- Refrained from conversation while chewing. Yes. No ✓
- Refrained from external distractions. Yes✓ No.
- Waited until food was chewed before taking next bite. Yes✓ No.
- Refrained from putting more than two handfuls of food on my plate. Yes ✓ No
- Waited 3-5 min. to see if I wanted any more food. Satiated? Yes ✓ No
- Waited 2-6 hours before next meal. ✓
Comments: I did better today with this shared meal. My mother knew that I needed to take my time with my meal and we had a wonderful time talking about my yoga practice and what I have read so far of The World Peace Diet.
On that note: my meal did have chicken in it. I debated before I ordered -- I was thinking of just doing a vegetarian dish but then my mother mentioned she would like to have some more protein so I agreed to share an entree with chicken in it. I am not sure where it was sourced from but it was a wonderful meal. We savored several small platefuls. We ate our meal over the span of an hour and a half. We also shared pieces of paneer fried in chickpea batter; those were fun and interesting with mint chutney and tamarind sauce.
There were a few instances where I caught myself talking before I had completely finished my bite of food. We both laughed and commented on how silly it is that we feel rushed in this society to jump into talking and disregard etiquette. Thank goodness for good company and for the reminder to just take one more moment to enjoy the food, swallow and THEN continue into conversation. There should be no rush, even with excited conversation.
Daily Practice:
9/28 11:15 a.m. Highland Park. Restorative Yin. Instructor: Ryan.
From Dragon Pose (similar to low lunge/runner's lunge) to Sleeping Swan (alternatively called Pigeon pose in more active classes) we focused on a sequence that worked our hip/groin and quadriceps. With counter-poses like Deer, we had further opportunity to perform slight twists stretching our side bodies and relieving stress on our hip sockets by balancing the previous hip-opening asanas.
The pose I found most challenging today was Straddle. I used a bolster to relieve some of the pressure I was feeling in my hips and allowing myself to lean in to the stretch gently but I noticed a bit of resistance so did not attempt to deepen my stretch today. My hamstrings were very tight and uncomfortable. I spent several minutes trying to breathe into them specifically.
Daily Meditation:
9/28 Late evening (after 11:00 p.m.) -- arrived home late after wedding, wanted to finish worksheet/reading about Sun Salutation A. This is the second time I have tried an evening meditation. It is not the ideal time for me to meditate. I find my mind is too full of thoughts for the next day, organizing what needs to get done. Worried about not completing my reading for tomorrow (still have about 40 pages to go). Mind wanders to hip sockets, sore. Want to adjust/fidget. Mind wonders: "how many minutes to go?" Bring it back to breath. Impatient tonight. I hope when I wake tomorrow and practice meditation in the morning that my mind will be more clear. Hopefully I will be able to integrate an evening practice before bed in the coming days/weeks but today did not feel like a success. Mettā-meditation: Thankfulness for connection with others. Wanting others to feel the connection and gratitude that I have. Excited to share and learn more from others in the coming weeks. Well wishes for others deepening their yoga practice either knowingly or unknowingly.
Daily Gratitude:
9/28 I am so glad that I was able to share a meal with my Mother today. We met for lunch after a busy morning! I went to yoga and then got my oil changed. We ate around 2:30 p.m. -- so I am grateful for her patience in eating such a late meal. I was able to attend a wedding today and it was fun to see familiar faces and celebrate with people I haven't seen for 5-10 years. I did a lot of catching up with people, heard their stories and shared my current update of yoga teacher training (a great topic for conversation)! The service was short but I could tell the all involved were entirely there and full of joy for the union of this couple. The priest was enthusiastic for Denise and Russell as they begin their married life together and he told a lot of jokes. It was great to meet their daughter Lucy for the first time -- I thought it was incredibly sweet how she was involved in the ceremony and whether or not she remembers this day when she grows up, I know that her parents will treasure the fact that she was there with them. She totted down the aisle excitedly exclaiming, "Daddy!" and I could see the joy in Russell's eyes. It was sweet watching her dance at the reception too, she is all of two years old. I am glad that I was able to accomplish so much today and hope that my night is full of restful sleep so that I can bring my best self to practice tomorrow.
Friday, September 27, 2013
Day 6: Sept. 27, 2013
Daily Yoga Meal Record:
9/27 4:00 p.m. On my own. Cafe Latté. Indonesian Peanut Salad.
Daily Meditation: 10:50 p.m. to 11:18 p.m.
Tonight's meditation went better than last night's. I was going to meditate this morning but then spontaneous breakfast plans took precedence. I would like to say that I stayed "focused" tonight but I observed my mind's thought patterns circulate around work. What it would be like if I transferred, how it might affect others... My mettā-meditation tonight also sprung from this place. Clearly I need to spend some good time this weekend soul-searching this issue. I was able to say thank you in my meditation to all the teachers I had today :) I just wish my mind weren't so talkative/obsessed with the potential work change in my life. It was like going through a to-do list. I need to remember to observe my thoughts and not become invested or investigate them -- mark them as "to-return-to-later."
Daily Practice:
n/a
Today was my one "day off" this week. Apparently I'm allowed to let my body recover. Upon reflection, today is the first day where I have woken up not completely sore. My abs do ache when I sit up from lying down, or raise to stand from a seated position. My arms aren't completely wobbly. My feet ARE tired but I think with some good rest tonight I will be ready to go back at it tomorrow! I think I will check out Ryan's Yin class at 11:15 a.m.
Daily Gratitude: I am so happy that I got to spend the morning with Andrew. We had breakfast together and talked about cars/finances and my excitement/concerns regarding potentially transferring locations for work. Every day I am thankful for his listening ear and his feedback. I know I can confide my concerns and feel heard.
I am glad I found a place to park along Summit today, I did not have to walk too far to or from my shift. I am thankful for the welcoming atmosphere of Saint Paul -- the team there was easy to work with. I was nervous at first navigating their computers! I am grateful for the perspective this experience gave me -- to experience being new again. It is odd orienting myself to a different location -- learn names, faces, domains, price points; verbiage for phones. If I do transfer I will miss my Roseville team and the guests I have formed relationships with. However, I do believe if I transfer I will have great happiness and feelings of belonging in this new location. It can be a fresh start with more opportunities to learn and not stagnate. I am happy I was able to help several guests on the floor today :)
I am glad that I was able to spend some time with Philippa tonight. We were able to share time together by watching the first two episodes of How I Met Your Mother S9. Now we are sitting silently together in the living room. It is nice to share a space with her. I am happy to have the glow of candles and hear the quiet flow of traffic outside. There are no loud noises of celebratory college students tonight -- they must be off somewhere else (at least at this hour). I look forward to a good night's sleep and am happy that I get to relax with a book before I unwind for the night.
9/27 4:00 p.m. On my own. Cafe Latté. Indonesian Peanut Salad.
- Remained seated. Yes✓ No.
- Refrained from conversation while chewing. Yes✓ No.
- Refrained from external distractions. Yes✓ No.
- Waited until food was chewed before taking next bite. Yes✓ No.
- Refrained from putting more than two handfuls of food on my plate. Yes ✓ No
- Waited 3-5 min. to see if I wanted any more food. Satiated? Yes ✓ No
- Waited 2-6 hours before next meal. ✓
Daily Meditation: 10:50 p.m. to 11:18 p.m.
Tonight's meditation went better than last night's. I was going to meditate this morning but then spontaneous breakfast plans took precedence. I would like to say that I stayed "focused" tonight but I observed my mind's thought patterns circulate around work. What it would be like if I transferred, how it might affect others... My mettā-meditation tonight also sprung from this place. Clearly I need to spend some good time this weekend soul-searching this issue. I was able to say thank you in my meditation to all the teachers I had today :) I just wish my mind weren't so talkative/obsessed with the potential work change in my life. It was like going through a to-do list. I need to remember to observe my thoughts and not become invested or investigate them -- mark them as "to-return-to-later."
Daily Practice:
n/a
Today was my one "day off" this week. Apparently I'm allowed to let my body recover. Upon reflection, today is the first day where I have woken up not completely sore. My abs do ache when I sit up from lying down, or raise to stand from a seated position. My arms aren't completely wobbly. My feet ARE tired but I think with some good rest tonight I will be ready to go back at it tomorrow! I think I will check out Ryan's Yin class at 11:15 a.m.
Daily Gratitude: I am so happy that I got to spend the morning with Andrew. We had breakfast together and talked about cars/finances and my excitement/concerns regarding potentially transferring locations for work. Every day I am thankful for his listening ear and his feedback. I know I can confide my concerns and feel heard.
I am glad I found a place to park along Summit today, I did not have to walk too far to or from my shift. I am thankful for the welcoming atmosphere of Saint Paul -- the team there was easy to work with. I was nervous at first navigating their computers! I am grateful for the perspective this experience gave me -- to experience being new again. It is odd orienting myself to a different location -- learn names, faces, domains, price points; verbiage for phones. If I do transfer I will miss my Roseville team and the guests I have formed relationships with. However, I do believe if I transfer I will have great happiness and feelings of belonging in this new location. It can be a fresh start with more opportunities to learn and not stagnate. I am happy I was able to help several guests on the floor today :)
I am glad that I was able to spend some time with Philippa tonight. We were able to share time together by watching the first two episodes of How I Met Your Mother S9. Now we are sitting silently together in the living room. It is nice to share a space with her. I am happy to have the glow of candles and hear the quiet flow of traffic outside. There are no loud noises of celebratory college students tonight -- they must be off somewhere else (at least at this hour). I look forward to a good night's sleep and am happy that I get to relax with a book before I unwind for the night.
Thursday, September 26, 2013
Day 5: Sept. 26, 2013
Daily Yoga Meal Record:
9/26 Eating at Everest on Grand with Andrew around 7:30 p.m.
- Remained seated. Yes✓ No.
- Refrained from conversation while chewing. Yes✓ No.
- Refrained from external distractions. Yes✓ No.
- Waited until food was chewed before taking next bite. Yes✓ No.
- Refrained from putting more than two handfuls of food on my plate. Yes No✓
- Waited 3-5 min. to see if I wanted any more food. Satiated? Yes No✓
- Waited 2-6 hours before next meal. ✓
Comments: I was craving curry. I had not eaten in over 6 hours. When the food came I was aware of how delicious it was but I had trouble not shoveling it into my mouth. I did not wait between platefuls... but my platefuls were very small. I shared my meal with Andrew and we took turns talking. He understood how I was observing my meal and asked me how it went afterward -- I expressed my observation that I did not wait between platefuls, but he suggested if I hadn't gone so long between meals I would have had better restraint. I will make an effort to not wait as long between meals and perhaps next time I eat curry I won't feel the desperate need to devour ALL the food!
Daily Meditation Record:
9/26 10:00 p.m. Living room.
I learned this evening that mediation after a generous meal and a long busy day = tricky to stay focused. I was very relaxed and felt myself nod off twice (eek)! On the plus side I did not have a lot of thoughts to observe. Mettā-meditation was quite simple and not specific; very general well wishes for all to have a restive night and a positive end to the work week.
Daily Practice:
9/26 5:45 p.m. Highland Park. Hatha. Instructor: Ryan E.
Starfish pose was incredibly challenging. The first repetition was the most difficult but by the third I had found my stride. In shavasana my mind was incredibly still and I observed that I was no longer carrying any anger or resentment for experiences from work. It was as if the day had completely melted away and did not matter anymore.
Daily Gratitude:
9/26 So happy to have gotten to eat dinner with Andrew and catch up on his week. Received an email from Saint Olaf that encouraged me to join a streaming of Great Con. which is very exciting! I look forward to participating and am happy for this free opportunity to hear some of my favorite professors lead classes again. I am grateful for my colleagues who voice support and gratitude for what I do. I am so thankful for the surprising gift of touch that my yoga instructor gave to me today -- I was lying on my stomach and he squeezed my feet. This inspires me -- should I lead a group of people I would love to incorporate the gift of touch into my teaching. I am always amazed at how deep an impact it can have on one's wellbeing.
Wednesday, September 25, 2013
Day 4: Sept. 25, 2013
Daily Yoga Meal Record:
9/25 Breakfast. 8:30 a.m. Piece of toast with Nutella, bowl of Greek yoghurt with dried cherries.
Remained seated. Yes✓ No.
Refrained from conversation while chewing. Yes✓ No.
Refrained from external distractions. Yes✓ No.
Waited until food was chewed before taking next bite. Yes✓ No.
Refrained from putting more than two handfuls of food on my plate. Yes✓ No.
Waited 3-5 min. to see if I wanted any more food. Satiated? Yes✓ No.
Waited 2-6 hours before next meal. ✓
Comments: I sat alone this morning. I enjoyed the texture of my food, especially the dried cherries. During our practice on Sunday/introduction to yogi meals we all focused our attention on eating one raisin (I don't particularly like raisins, but the practice was amazing)! Taking the time to bite, taste and feel the texture of the fruit change in my mouth was invigorating. The toast had good crunch (there were seeds on the crust) and the Nutella was a great chocolatey treat. This meal was only sufficient for a few hours. I needed to take an early lunch today to re-fuel (no wonder, I did not choose highly caloric foods).
Daily Meditation Record:
9/25 8:45 a.m. after breakfast. In living room.
Set phone for twenty minute pop-up reminder. Had a LOT of chatter in my mind today. Doubts about work. Recalling dreams from the night where I interacted with people I have not seen in a while. One dream specifically where Anna had a new job and she was really good at selling things to people/up-selling. I was not upset by this but I was recalling how detached I felt from her. I brought my focus back to my breath. I could hear myself counting one-two; in-out. Different variations of on and off beat exclamations of breath. The dishwasher was running in the background. I could sense the light streaming in from the window although my eyes were closed. I could sense the warmth of the sunlight. Kept bringing focus back to breath. Very antsy. Anxious to get on to "the next thing." Relieved when 20 min. were up. A little disappointed by my practice/lack of patience. I dedicated minutes 21-25 to mettā-meditation. This portion was centered on self-improvement wishes for expanding attention span, patience and wishing well to others throughout the day. I headed off to work shortly thereafter; after I pulled up and walked to the door I heard myself wishing "may I serve others to the best of my ability. May I be a good example to others and learn from others today."
Daily Practice:
9/25 8:15. Slow Burn. Highland Park. Instructor: (? I don't know if she mentioned her name.)
This class was geared towards personal creativity. We were encouraged to go with the flow and do whatever pose felt right and natural. I kept my eyes closed for 2/3 of the practice. The very last sequence before shavasana was trying. I struggled to hold lower plank and balance poses such as tree. Usually I'm good at balance poses but tonight was not one of those nights.
During Shavasana (Corpse pose) I found myself crying. My mind was not silent. There was music on in the background... when there is music playing during a practice I have trouble disassociating from it. I usually find myself empathizing/internalizing the lyrics :/
I am grateful for the perspective/the thoughts that were evoked. It was a cathartic release in which I recognized my deep love for both of my parents. I don't know why I come to the realization in shavasana but I always seem to become absorbed by the awareness of the current moment and how it will not last (transience). I think of my deep love and appreciation for my parents and I am saddened deeply by the thought of separation. Neither of them has died, but accepting that death will someday be a part of my life is overwhelming -- I am not THERE yet -- I don't know why I put myself there emotively. I guess I just want to be ready for it/get it out of my system in advance. Grieve so that I might celebrate more in their living now.
[Upon reflection: This week my Dad packs up his belongings and leaves Cass Lake to go do interim ministry in Iowa. Perhaps now is the time I grieve that change. Moving/relocating is always difficult for me to cope with. Even when it's not me who is doing the moving. I think it's just that it is so much easier to "know" that someone somewhere specific; in my mental map it has been Cass Lake for the past 10 years. Although that is not close by, now he will be living somewhere I don't have on my mental map. It's a little disorienting. I need to work on LETTING GO.]
Daily Gratitude:
Thank you God for the gift of my parents. Their guidance and nurturing has been invaluable to my development. Thank you for the power of music. I appreciate the passion behind Jewel and Des'ree today. Old albums, great expressions. Strong women. I don't know what they are up to in music now but in the 90s their music was prevalent in my life. Today, their songs were at the top of my list. I am also grateful for Kiki. She has been a great support to me. I have had a lot of doubt lately at Juut; she allows me to verbally process the obstacles I encounter and doesn't appear impatient or upset with me. Nikki has also been a great support. I am happy to have gotten the chance to sleep in today and take a bath! That was a treat! My muscles were sore and I did that before I came downstairs to eat breakfast, I should remember how helpful that was.
Tuesday, September 24, 2013
Day 3: Sept. 24, 2013
Alarm goes off. 7:30 a.m.
Go to the bathroom. Go back to bed. 8:00 a.m. Surrender to wake up time. Go downstairs. Mindfully eat half of a Cliff Bar while sitting on the couch, blanket on lap. Get up, get hard boiled egg, peel at sink. Bring egg back to couch. Mindfully eat egg, observing it's cold quality. The richness of the yolk -- immediately I notice congestion in my nose.
8:45 a.m. set alarm on my phone to remind me when 20 min. have passed. Sit quietly with eyelids closed for meditation. Not too many distracted thoughts today. Had a moment where I felt that I was inside my head and that it was larger than usual. Had some angst and anger about work, reminded myself to focus on my breath. When the alarm rang at 9:00 a.m. I reset the alarm for five more minutes and focused on metta-meditation.
9:10 a.m. Rush upstairs, put in contact lenses, change into yoga clothes.
9:15 a.m. Head out the door, drive down Marshall to Cretin, then south to Ford Parkway. Park on a side street -- still don't have my membership card or access to their parking ramp. Walk the few blocks and make it to the classroom by 9:25 a.m.
9:30 a.m. Slow Burn class with Theresa. Jan is out today. She helped me with my vertical splits and when we were stretching our shoulders. I had a lot of built up tension in my hips. Runner's lunge helped with that, but I came in and out of it a few times.
10:45 a.m. Spoke with Jean after class -- a woman from my instruction group -- she is trying to track down a few books still. I offered to lend her mind if she had any trouble. I leave quickly to make it home in time to change and eat.
11:00 a.m. I eat left over pasta with chicken. I take a quick shower and jump into clothes.
11:35 a.m. I am out the door, driving to work.
12:00-8:10 p.m. Stressful end of day with chronic guest Mariana. She is always displeased despite the fact she gets what she asks for each and every time. Manager Nickole confronts her and says that we cannot offer a redo service at this time or another color service even if she pays for it, it will damage her hair. She leaves in a taxi at 7:35 p.m. Closing the salon is a breeze. All guests are checked out by 8:02 p.m. I do the paperwork, etc. and we head out by 8:10 p.m.
Call Mom on the way home. Catch up. Get home, eat a bowl of cereal. Chat with Dad online a little.
10:05 p.m. Now. Journaling about day.
Will try and read some of The World Peace Diet tonight, but if I don't get to it, I will start it in the morning. I need to figure out which class I'll attend tomorrow; morning or evening? I think it will be the 8:30 p.m. Slow Burn class. I don't think I can make it to the 9:30-10:30 a.m. class because I work in Roseville at 11:00 a.m.
[not written in physical journal, will need to be printed off for instructors]
Daily Yoga Meal Record:
9/24 3:45 p.m.
At work; had my meal in the presence of others (Katelyn, Micah, Heather, Jo, Sarah, Priscilla, Corbyn). I told them I was doing a yogi meal and they seemed receptive.
I remained seated. I refrained from conversation while I was chewing, although I was engaged in others' conversations alternately. I abstained from external distractions (did not look at iPhone like I usually do/track spending, etc). I waited until food was completely chewed before swallowing and swallowed food before picking up my next bite. This is challenging in my break room because I always feel rushed there but I tried to observe my food today. I had a great chicken curry salad from Byerly's deli along side with some fresh fruit (cantaloupe, honeydew, grapes, raspberries, blackberries, pineapple). The chicken salad was savory and the fruit was wonderful, ripe and full of flavor. I had no more than two handfuls of food and refrained from eating any more. My next meal was at least 4-6 hours later (around 9:30 p.m. I had a bowl of cereal).
Daily Meditation Record:
9/24 8:45 a.m. Downstairs couch. Set alarm on my phone to remind me when 20 min. had passed. Sat quietly with eyelids closed for meditation. Not too many distracted thoughts today. Had a moment where I felt that I was inside my head and that it was larger than usual. Had some angst and anger about work, reminded myself to focus on my breath and my thoughts stilled again. When the alarm rang at 9:00 a.m. I reset the alarm for five more minutes and focused on metta-meditation, concerning myself mainly with thoughts of goodwill towards co-workers and guests, wanting to serve them as best I could today. Asking for the ability to be patient and kind and wishing patience and kindness for/from others.
Daily Practice:
9/24 9:30 a.m. - 10:30 a.m. Highland Park Lifetime Fitness. Slow Burn Yoga. Instructor: Theresa.
The instructor helped me with my vertical splits and helped me roll further onto my side while we were stretching our shoulders. I had a lot of built up tension in my hips which I noticed during repetitions of runner's lunge. I came in and out of it a few times but went back in, breathing into my discomfort.
Daily Gratitude:
9/24 I am observing the patience of Katie with her guest Mariana, who is never pleased. I am grateful for Nickole who stepped in and said what needed to be said in the kindest way. I am grateful that I was able to chat with my Mother and Father before I started my journaling tonight. I am grateful that I have a functioning computer now from which I type. I am grateful that I was able to send back a package that was misdirected to me and that the Sender received my email. The USPS staff were helpful and understanding and simply marked "return to sender" on package. Hoping that the person who ordered the item will not be delayed from their daily life since they did not receive it sooner. I am grateful for a car that functions and for the opportunity to work a shift in Saint Paul this Friday. It will be good to determine if the location is a good fit for me at this time of transition. I am grateful for the amount of energy I had today. For the instruction and smiles. It was good to run into Chrissy. I am grateful that I get to read The World Peace Diet and glean from it what I can/incorporate into my life what is helpful.
Go to the bathroom. Go back to bed. 8:00 a.m. Surrender to wake up time. Go downstairs. Mindfully eat half of a Cliff Bar while sitting on the couch, blanket on lap. Get up, get hard boiled egg, peel at sink. Bring egg back to couch. Mindfully eat egg, observing it's cold quality. The richness of the yolk -- immediately I notice congestion in my nose.
8:45 a.m. set alarm on my phone to remind me when 20 min. have passed. Sit quietly with eyelids closed for meditation. Not too many distracted thoughts today. Had a moment where I felt that I was inside my head and that it was larger than usual. Had some angst and anger about work, reminded myself to focus on my breath. When the alarm rang at 9:00 a.m. I reset the alarm for five more minutes and focused on metta-meditation.
9:10 a.m. Rush upstairs, put in contact lenses, change into yoga clothes.
9:15 a.m. Head out the door, drive down Marshall to Cretin, then south to Ford Parkway. Park on a side street -- still don't have my membership card or access to their parking ramp. Walk the few blocks and make it to the classroom by 9:25 a.m.
9:30 a.m. Slow Burn class with Theresa. Jan is out today. She helped me with my vertical splits and when we were stretching our shoulders. I had a lot of built up tension in my hips. Runner's lunge helped with that, but I came in and out of it a few times.
10:45 a.m. Spoke with Jean after class -- a woman from my instruction group -- she is trying to track down a few books still. I offered to lend her mind if she had any trouble. I leave quickly to make it home in time to change and eat.
11:00 a.m. I eat left over pasta with chicken. I take a quick shower and jump into clothes.
11:35 a.m. I am out the door, driving to work.
12:00-8:10 p.m. Stressful end of day with chronic guest Mariana. She is always displeased despite the fact she gets what she asks for each and every time. Manager Nickole confronts her and says that we cannot offer a redo service at this time or another color service even if she pays for it, it will damage her hair. She leaves in a taxi at 7:35 p.m. Closing the salon is a breeze. All guests are checked out by 8:02 p.m. I do the paperwork, etc. and we head out by 8:10 p.m.
Call Mom on the way home. Catch up. Get home, eat a bowl of cereal. Chat with Dad online a little.
10:05 p.m. Now. Journaling about day.
Will try and read some of The World Peace Diet tonight, but if I don't get to it, I will start it in the morning. I need to figure out which class I'll attend tomorrow; morning or evening? I think it will be the 8:30 p.m. Slow Burn class. I don't think I can make it to the 9:30-10:30 a.m. class because I work in Roseville at 11:00 a.m.
[not written in physical journal, will need to be printed off for instructors]
Daily Yoga Meal Record:
9/24 3:45 p.m.
At work; had my meal in the presence of others (Katelyn, Micah, Heather, Jo, Sarah, Priscilla, Corbyn). I told them I was doing a yogi meal and they seemed receptive.
I remained seated. I refrained from conversation while I was chewing, although I was engaged in others' conversations alternately. I abstained from external distractions (did not look at iPhone like I usually do/track spending, etc). I waited until food was completely chewed before swallowing and swallowed food before picking up my next bite. This is challenging in my break room because I always feel rushed there but I tried to observe my food today. I had a great chicken curry salad from Byerly's deli along side with some fresh fruit (cantaloupe, honeydew, grapes, raspberries, blackberries, pineapple). The chicken salad was savory and the fruit was wonderful, ripe and full of flavor. I had no more than two handfuls of food and refrained from eating any more. My next meal was at least 4-6 hours later (around 9:30 p.m. I had a bowl of cereal).
Daily Meditation Record:
9/24 8:45 a.m. Downstairs couch. Set alarm on my phone to remind me when 20 min. had passed. Sat quietly with eyelids closed for meditation. Not too many distracted thoughts today. Had a moment where I felt that I was inside my head and that it was larger than usual. Had some angst and anger about work, reminded myself to focus on my breath and my thoughts stilled again. When the alarm rang at 9:00 a.m. I reset the alarm for five more minutes and focused on metta-meditation, concerning myself mainly with thoughts of goodwill towards co-workers and guests, wanting to serve them as best I could today. Asking for the ability to be patient and kind and wishing patience and kindness for/from others.
Daily Practice:
9/24 9:30 a.m. - 10:30 a.m. Highland Park Lifetime Fitness. Slow Burn Yoga. Instructor: Theresa.
The instructor helped me with my vertical splits and helped me roll further onto my side while we were stretching our shoulders. I had a lot of built up tension in my hips which I noticed during repetitions of runner's lunge. I came in and out of it a few times but went back in, breathing into my discomfort.
Daily Gratitude:
9/24 I am observing the patience of Katie with her guest Mariana, who is never pleased. I am grateful for Nickole who stepped in and said what needed to be said in the kindest way. I am grateful that I was able to chat with my Mother and Father before I started my journaling tonight. I am grateful that I have a functioning computer now from which I type. I am grateful that I was able to send back a package that was misdirected to me and that the Sender received my email. The USPS staff were helpful and understanding and simply marked "return to sender" on package. Hoping that the person who ordered the item will not be delayed from their daily life since they did not receive it sooner. I am grateful for a car that functions and for the opportunity to work a shift in Saint Paul this Friday. It will be good to determine if the location is a good fit for me at this time of transition. I am grateful for the amount of energy I had today. For the instruction and smiles. It was good to run into Chrissy. I am grateful that I get to read The World Peace Diet and glean from it what I can/incorporate into my life what is helpful.
Day 2: Sept. 23, 2012
6:58 a.m. Wake up. My alarm was set for 7:15. I pre-emptively shut it off. I crawl out of bed and take a shower. I am able to lift my arms over my head but I see for the first time strange-looking red marks on the backs of my arms. Have not figured out what these are from, but guessing they were from my upper body activities i.e. chaturanga sequences yesterday or maybe heat rash from studio.
I am done putting on my clothing and getting ready for work. It is 7:40. I set an alarm for 8:05 a.m. I sit still on a couch and close my eyes. My mind wanders but I bring it back to my breath. I can hardly feel it below my nose but that is my focal point.
When it gets to 8:05 a.m. I reach time for metta-metatation, where I wish well to others and set an intention for the day.
8:14 a.m. I go upstairs and see Christine. Eat a cookie (pumpkin with maple glaze). Ask about her day's schedule. Take off for work.
8:30 a.m. I start at Juut. I clock in for the day and do the opening cash count. Kiki finishes the beverage preparations. We answer phones. The day continues. Others join. The order arrives, it gets put away...
5:00 p.m. It is time to leave work. Jillian who is our new nail technician asks if she can do my nails for practice. She gives me a manicure. My hands are so tired, they welcome the warm towels. I marvel how I rarely experience this treatment. I am so relaxed. I contemplate how luxurious a pedicure might be.
6:30 p.m. I arrive at home, change clothes. I join Philippa and Bryce who are eating spaghetti and chicken. They are watching an old episode of How I Met Your Mother. This does not follow my yoga meal but I try to focus on each bite and do the best I can despite the distraction (I do enjoy this television show).
7:45 p.m. I leave to go to yoga for my daily practice. Yin practice starts at 8:15 p.m. with Jan.
Don't yet have a membership card but I check in with my drivers license.
During class I note that my hamstrings are tight. Breathing into these locked areas. My seated forward fold hardly hinges. I drop my head and breathe deeply. Things loosen, slowly by a few degrees. So appreciative for the time to do Yin yoga, relieved we are not doing anything more active.
9:45 p.m. I come home, do some journaling in my notebook, contemplate this blog as an idea. Read/write down the 10 asanas for Sun Salutation A -- just missing benefits/modifications/some of the sanskrit.
11:11 p.m. Now. Need to be done typing and get ready for bed.
[transcribed journal follows]
Daily Yoga Meal:
9/23: Home 7:15 - 7:45 p.m. with Bryce and Philippa (roasted chicken and pasta with red pepper sauce).
Comments: It is difficult to enjoy a yogi meal when one does not clue others in. Bryce and Philippa don't know yet/I haven't communicated that this is a daily practice/need of mine. I might have to eat on my own/observe a different meal as "yogi meal" for the sake of this dedicated practice. Ideally all meals would be this deeply observed. Maybe someday.
Daily Meditation Record:
9/23: 7:40 a.m. - 8:05 a.m. Andrew's basement. I kept having metta thoughts come up during the time I was supposed to be focused on my breath. I had to remind myself to focus on my breath and save "good thoughts/prayers" for later.
Daily Practice:
9/23: 8:15 p.m. Highland Park Lifetime Fitness. Yin Yoga. Instructor: Jan.
Good to stretch/breathe! My hips and shoulders were tight. My hamstrings were difficult to work with in even in a gentle forward fold. I needed to come out and go back in after adjusting my seated stance. Kept breathing and worked through discomfort. I really appreciated all the heart-opening postures incorporating the bolsters. Good stretch for thighs and chest.
Daily Gratitude Journal:
9/23: Today I am grateful for Philippa who made dinner. I am thankful for Lois who said hi to me. I am grateful for the opportunity to know Jillian a little better (and for the manicure treatment). I a so glad I got to relax with Yin yoga before resting for the evening. I am grateful The World Peace Diet arrived in the mail so I can begin my reading before next Sunday's class (thank you for the nicely used copy from the book seller and the timely manner in which it arrived - yay courier)!
I am done putting on my clothing and getting ready for work. It is 7:40. I set an alarm for 8:05 a.m. I sit still on a couch and close my eyes. My mind wanders but I bring it back to my breath. I can hardly feel it below my nose but that is my focal point.
When it gets to 8:05 a.m. I reach time for metta-metatation, where I wish well to others and set an intention for the day.
8:14 a.m. I go upstairs and see Christine. Eat a cookie (pumpkin with maple glaze). Ask about her day's schedule. Take off for work.
8:30 a.m. I start at Juut. I clock in for the day and do the opening cash count. Kiki finishes the beverage preparations. We answer phones. The day continues. Others join. The order arrives, it gets put away...
5:00 p.m. It is time to leave work. Jillian who is our new nail technician asks if she can do my nails for practice. She gives me a manicure. My hands are so tired, they welcome the warm towels. I marvel how I rarely experience this treatment. I am so relaxed. I contemplate how luxurious a pedicure might be.
6:30 p.m. I arrive at home, change clothes. I join Philippa and Bryce who are eating spaghetti and chicken. They are watching an old episode of How I Met Your Mother. This does not follow my yoga meal but I try to focus on each bite and do the best I can despite the distraction (I do enjoy this television show).
7:45 p.m. I leave to go to yoga for my daily practice. Yin practice starts at 8:15 p.m. with Jan.
Don't yet have a membership card but I check in with my drivers license.
During class I note that my hamstrings are tight. Breathing into these locked areas. My seated forward fold hardly hinges. I drop my head and breathe deeply. Things loosen, slowly by a few degrees. So appreciative for the time to do Yin yoga, relieved we are not doing anything more active.
9:45 p.m. I come home, do some journaling in my notebook, contemplate this blog as an idea. Read/write down the 10 asanas for Sun Salutation A -- just missing benefits/modifications/some of the sanskrit.
11:11 p.m. Now. Need to be done typing and get ready for bed.
[transcribed journal follows]
Daily Yoga Meal:
9/23: Home 7:15 - 7:45 p.m. with Bryce and Philippa (roasted chicken and pasta with red pepper sauce).
- Remained seated ✓
- ...Not 100% free from external distractions with How I Met Your Mother playing in the background...
- Waited until food was completely chewed before swallowing AND swallowed bite before picking up next bite. ✓
- Refrained from putting more than two handfuls on plate. ✓
- Did not take more food after waiting 3-5 minutes (was tempted by freshly baked bread). ✓
- Waited 2-6 hours before next meal. ✓ At 9:45 p.m. I had a snack after yoga.
Comments: It is difficult to enjoy a yogi meal when one does not clue others in. Bryce and Philippa don't know yet/I haven't communicated that this is a daily practice/need of mine. I might have to eat on my own/observe a different meal as "yogi meal" for the sake of this dedicated practice. Ideally all meals would be this deeply observed. Maybe someday.
Daily Meditation Record:
9/23: 7:40 a.m. - 8:05 a.m. Andrew's basement. I kept having metta thoughts come up during the time I was supposed to be focused on my breath. I had to remind myself to focus on my breath and save "good thoughts/prayers" for later.
Daily Practice:
9/23: 8:15 p.m. Highland Park Lifetime Fitness. Yin Yoga. Instructor: Jan.
Good to stretch/breathe! My hips and shoulders were tight. My hamstrings were difficult to work with in even in a gentle forward fold. I needed to come out and go back in after adjusting my seated stance. Kept breathing and worked through discomfort. I really appreciated all the heart-opening postures incorporating the bolsters. Good stretch for thighs and chest.
Daily Gratitude Journal:
9/23: Today I am grateful for Philippa who made dinner. I am thankful for Lois who said hi to me. I am grateful for the opportunity to know Jillian a little better (and for the manicure treatment). I a so glad I got to relax with Yin yoga before resting for the evening. I am grateful The World Peace Diet arrived in the mail so I can begin my reading before next Sunday's class (thank you for the nicely used copy from the book seller and the timely manner in which it arrived - yay courier)!
Day 1: Sept. 22, 2013
Sunday 6:58 a.m.
I awake with apprehension. I have just dedicated myself to yoga teacher training through Life Power Yoga (affiliated with Lifetime Fitness).
We will meet each Sunday from 11 a.m. to 7 p.m. We commence with an Ashtanga practice with our instructor then go into a 20 minute silent meditation culminating in metta-meditation (well wishing for self and others).
From here we break for an hour lunch, then come back together to discuss yoga history, philosophy, methodology. We practice teaching techniques with one another and give constructive feedback. We review work to be done over the next week and end with a hug and Ujjayi breathing.
About my group:
There are 17 of us. Mostly women. Two men (three if we count one of the instructors).
We agreed to the Five Precepts (these are summarized by the Thich Naht Hahn):
We agree to read and discuss The World Peace Diet: Eating for Spiritual Health and Social Harmony. Will Tuttle.
... At the end of the day I am not yet sore, but I feel quite incapable of doing another Chaturanga.
[transcribed from physical journal]
Daily Yoga Meal Record:
9/22: Lifetime Cafe. 1:30-2:15 p.m. Shared with Heather (hummus and vegetable sandwich wrap).
Daily Meditation: Did not complete except for 20 min. silent meditation during class.
Daily Practice: Did not practice outside of Ashtanga class that I started the day with.
Daily Gratitude Journal: Grateful for the opportunity to practice teaching in front of other teachers. Describing Ujjayi breath to one another and practicing Sun Salutation A. It was good to learn the set up: Breath, Movement, Drishti. This will be invaluable as I move forward in my observations and practices as an instructor. Good to meet group and learn others' stories; some are new to instruction, some are experienced and here to learn new things/enhance their teaching. It was a beautiful day, I am glad I got to go on a walk during my lunch break. I had a good hummus sandwich wrap too.
I awake with apprehension. I have just dedicated myself to yoga teacher training through Life Power Yoga (affiliated with Lifetime Fitness).
We will meet each Sunday from 11 a.m. to 7 p.m. We commence with an Ashtanga practice with our instructor then go into a 20 minute silent meditation culminating in metta-meditation (well wishing for self and others).
From here we break for an hour lunch, then come back together to discuss yoga history, philosophy, methodology. We practice teaching techniques with one another and give constructive feedback. We review work to be done over the next week and end with a hug and Ujjayi breathing.
About my group:
There are 17 of us. Mostly women. Two men (three if we count one of the instructors).
We agreed to the Five Precepts (these are summarized by the Thich Naht Hahn):
The Five Mindfulness Trainings represent the Buddhist vision for a global spirituality and ethic. They are a concrete expression of the Buddha’s teachings on the Four Noble Truths and the Noble Eightfold Path, the path of right understanding and true love, leading to healing, transformation, and happiness for ourselves and for the world. To practice the Five Mindfulness Trainings is to cultivate the insight of interbeing, or Right View, which can remove all discrimination, intolerance, anger, fear, and despair. If we live according to the Five Mindfulness Trainings, we are already on the path of a bodhisattva. Knowing we are on that path, we are not lost in confusion about our life in the present or in fears about the future (from Plum Villiage website see: http://plumvillage.org).
1. Reverence For Life
Aware of the suffering caused by the destruction of life, I am committed to cultivating the insight of interbeing and compassion and learning ways to protect the lives of people, animals, plants, and minerals. I am determined not to kill, not to let others kill, and not to support any act of killing in the world, in my thinking, or in my way of life. Seeing that harmful actions arise from anger, fear, greed, and intolerance, which in turn come from dualistic and discriminative thinking, I will cultivate openness, non-discrimination, and non-attachment to views in order to transform violence, fanaticism, and dogmatism in myself and in the world.
2. True Happiness
Aware of the suffering caused by exploitation, social injustice, stealing, and oppression, I am committed to practicing generosity in my thinking, speaking, and acting. I am determined not to steal and not to possess anything that should belong to others; and I will share my time, energy, and material resources with those who are in need. I will practice looking deeply to see that the happiness and suffering of others are not separate from my own happiness and suffering; that true happiness is not possible without understanding and compassion; and that running after wealth, fame, power and sensual pleasures can bring much suffering and despair. I am aware that happiness depends on my mental attitude and not on external conditions, and that I can live happily in the present moment simply by remembering that I already have more than enough conditions to be happy. I am committed to practicing Right Livelihood so that I can help reduce the suffering of living beings on Earth and reverse the process of global warming.
3. True Love
Aware of the suffering caused by sexual misconduct, I am committed to cultivating responsibility and learning ways to protect the safety and integrity of individuals, couples, families, and society. Knowing that sexual desire is not love, and that sexual activity motivated by craving always harms myself as well as others, I am determined not to engage in sexual relations without true love and a deep, long-term commitment made known to my family and friends. I will do everything in my power to protect children from sexual abuse and to prevent couples and families from being broken by sexual misconduct. Seeing that body and mind are one, I am committed to learning appropriate ways to take care of my sexual energy and cultivating loving kindness, compassion, joy and inclusiveness – which are the four basic elements of true love – for my greater happiness and the greater happiness of others. Practicing true love, we know that we will continue beautifully into the future.
4. Loving Speech and Deep Listening
Aware of the suffering caused by unmindful speech and the inability to listen to others, I am committed to cultivating loving speech and compassionate listening in order to relieve suffering and to promote reconciliation and peace in myself and among other people, ethnic and religious groups, and nations. Knowing that words can create happiness or suffering, I am committed to speaking truthfully using words that inspire confidence, joy, and hope. When anger is manifesting in me, I am determined not to speak. I will practice mindful breathing and walking in order to recognize and to look deeply into my anger. I know that the roots of anger can be found in my wrong perceptions and lack of understanding of the suffering in myself and in the other person. I will speak and listen in a way that can help myself and the other person to transform suffering and see the way out of difficult situations. I am determined not to spread news that I do not know to be certain and not to utter words that can cause division or discord. I will practice Right Diligence to nourish my capacity for understanding, love, joy, and inclusiveness, and gradually transform anger, violence, and fear that lie deep in my consciousness.
5. Nourishment and Healing
Aware of the suffering caused by unmindful consumption, I am committed to cultivating good health, both physical and mental, for myself, my family, and my society by practicing mindful eating, drinking, and consuming. I will practice looking deeply into how I consume the Four Kinds of Nutriments, namely edible foods, sense impressions, volition, and consciousness. I am determined not to gamble, or to use alcohol, drugs, or any other products which contain toxins, such as certain websites, electronic games, TV programs, films, magazines, books, and conversations. I will practice coming back to the present moment to be in touch with the refreshing, healing and nourishing elements in me and around me, not letting regrets and sorrow drag me back into the past nor letting anxieties, fear, or craving pull me out of the present moment. I am determined not to try to cover up loneliness, anxiety, or other suffering by losing myself in consumption. I will contemplate interbeing and consume in a way that preserves peace, joy, and well-being in my body and consciousness, and in the collective body and consciousness of my family, my society and the Earth.
We agree to read and discuss The World Peace Diet: Eating for Spiritual Health and Social Harmony. Will Tuttle.
... At the end of the day I am not yet sore, but I feel quite incapable of doing another Chaturanga.
[transcribed from physical journal]
Daily Yoga Meal Record:
9/22: Lifetime Cafe. 1:30-2:15 p.m. Shared with Heather (hummus and vegetable sandwich wrap).
- Remained seated. ✓
- Refrained from conversation while chewing. ✓
- Refrained from external distractions. ✓
- Waited until food was chewed before taking next bite. ✓
- Refrained from putting more than two handfuls of food on my plate. ✓
- Waited 3-5 min. to see if I wanted any more food, did not want more. Satiated. ✓
- Waited 2-6 hours before next meal. ✓
Daily Meditation: Did not complete except for 20 min. silent meditation during class.
Daily Practice: Did not practice outside of Ashtanga class that I started the day with.
Daily Gratitude Journal: Grateful for the opportunity to practice teaching in front of other teachers. Describing Ujjayi breath to one another and practicing Sun Salutation A. It was good to learn the set up: Breath, Movement, Drishti. This will be invaluable as I move forward in my observations and practices as an instructor. Good to meet group and learn others' stories; some are new to instruction, some are experienced and here to learn new things/enhance their teaching. It was a beautiful day, I am glad I got to go on a walk during my lunch break. I had a good hummus sandwich wrap too.
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