Social psychologist Amy Cuddy shows how standing in a posture of confidence, even when we don't feel confident -- can affect testosterone and cortisol levels in the brain

Fantastic talk! Fascinating, lovely and inspiring. I feel especially touched by this talk as I once suffered a brain injury in a car accident and had to start over again as well. I can totally relate. The climb back up isn't easy but you must persevere. And sometimes in this life you do have to fake it, until you become it, and what you do practice day in and day out, you become. The talk is 21 mins long. Sit back and enjoy xo

The autonomic nervous system is divided into the sympathetic system, which is often identified with the fight-or-flight response, and the parasympathetic, which is identified with what's been called the relaxation response. When you do yoga - the deep breathing, the stretching, the movements that release muscle tension, the relaxed focus on being present in your body - you initiate a process that turns the fight-or-flight system off and the relaxation response on. That has a dramatic effect on the body. The heartbeat slows, respiration decreases, blood pressure decreases. The body seizes this chance to turn on the healing mechanisms. ~Richard Faulds

What a Good Doula really does...

Love everything this woman has to say! Its very important what she says about the pain/fear cycle, stress hormones AND working through issues before you arrive in the delivery room. Prenatal Yoga is without a doubt the ultimate in birth preparation. From keeping physical discomforts at bay and building the physical strength and endurance to birth a baby... to learning and practicing the breathwork (pranayama) to bring in energy, ease pain and maintain focus... the mental training is invaluable. And we practice it over and over (hence it being called a "yoga practice".) Learning to let go and relax "on purpose and at will" and the mindfulness training are tools that are absolutely priceless. Believe in yourself, find a Doula that you resonate with, and find a GOOD prenatal yoga class, and you too can have an empowering birth experience regardless of how things unfold. Find support and know that you really are supported in every single way. Because you really are. Namaste.

Yoga Saves

Angry? Feeling disconnected? Great little video with Hala Khouri and some at-risk and incarcerated youth in LA. Yoga has helped these young men tap into their inner strength, like who they are, and realize they have choices so they can find some peace and clarity and deal with their anger, trauma and stress. Yoga offers them (and us) tools to find peace in the chaos of life. Yoga is a powerful contributer to social change. It's the high without the drugs. (seriously). Yoga and/or other mindfulness based practices should be taught in every school in the world as far as I am concerned. Couldn't help but share this video. Namaste.

Are you a new mom who's lacking in the self care department? You sure aren't alone. Not at all!

If you come to any of my Yoga classes you are used to hearing me harp on about Self Care. I mean what's more important really? For ALL of us?

The answer is N-O-T-H-I-N-G.

If you can get to Yoga, by all means...Get to Yoga.

*But what if you are a new mom and are feeling exhausted, overwhelmed, scared, burned out?

Ask-for-help* Just do it!

People really want to help.

Remember your Self Care. We can't fully show up for the rest of our lives, our children, loved ones and community if we don't care for ourselves first!

If you are feeling depressed, isolated, overwhelmed, or are just plain not coping well you are NOT ALONE! (not in the least)! Contact The Pacific Post Partum Support Society at 604-255-7999. For more info you can click HERE

And also Three Bridges has Parent Infant Support groups that have different topics each week, community health nurses, resources... It's a place where you can weigh baby, ask questions, hang with other mom's etc.

Those groups are Wednesdays at the new Robert Lee YMCA at 966 Burrard St. from 130-300 and The Roundhouse holds theirs Thursday mornings from 1030-1200. For more info on The three Bridges Community Health Centre and their Parent/Infant groups call 604-736-9844

Many downtown/Yaletown mom's I know attend the afternoon Robert Lee YMCA parent infant group on Wednesdays, so they can come to Baby and Me Yoga on Thursdays at The Roundhouse. For more info on the Roundhouse click here or call 604-713-1800.

**Then they get to enjoy both, on two different days! Getting out is just so very important.

I also have Baby and Me Yoga Monday mornings from 1045-1200 at Mount Pleasant CC. For more info on Mt.Pleasant click here or call 604-257-3080

Anyways, I've gotta run! Wanted to share these little tips for new mom's I came across courtesy of Dr.Lois Nightingale. Take care of yourself. Nobody else is going to do it for ya.

And besides...the world needs us!

Seven 5 Minute Tips to Help New Mothers Relax and Rejuvenate

by Dr. Lois Nightingale

Sometimes 5 minutes at a time is all new mothers can find in their busy days. When the baby is sleepy or older kids are briefly entertained. These can be thought of as "mini vacations" that you can return from more relaxed and ready to take care of the tasks you have committed to:

1. Focus on you breath. Breathe in and feel how cool and dry the air is as compared to warmer moister air as you exhale. Breathe deeply filling your lungs from the bottom up. Let your abdomen move as you breathe. As you breathe in, say silently "re" and as you exhale "lax". Say silently to yourself "re-lax" as you breathe deeply.

2. Sit quietly and comfortably and close your eyes. After taking 5 deep cleansing breaths, bring your attention to noises, smells and feelings around you. What can you hear, smell and feel? Pay attention to detail, subtle sensory stimuli and what you might not usually notice, when your mind wonders, gently bring it back to something you hear, smell or feel.

3. Spend 5 minutes, just noticing without judgment If you notice undone housework, clothes on the floor, your fatigue, just notice that it is so. Do not use "should", "would", "could", "ought" or any other derogatory statements about yourself or others. Detach yourself from the emotional judgment about your environment and those around you. Begin bringing this perspective into the rest of your day.

4. Walk outdoors. Notice how nature works effortlessly, without worry or anxiety. Notice the colors, movement, and temperature, breathe in the fresh air. Exhale completely. Be fully present. Watering, gardening, watching clouds, playing with pets or just watching leaves blow in the breeze creates tranquillity.

5. Spend 5 minutes each night writing down things that you accomplished, giving yourself credit. These may be "small" in comparison to "life before the baby", but now take effort, focus and forethought. Give yourself credit for healthy food you've eaten, quality time you spent with your baby and other family members, and relaxation time you have taken out during your day.

6. Have a lovely fragrant lotion (the more "decadent" the better) to give yourself a 5 minute hand or foot massage, feel the softness, smell the fragrance, bring your attention to the muscles relaxing as you massage the lotion into your skin.

7. When driving, listen to positive self-confidence building tapes or CD's. Feed yourself emotionally by what you listen to. Avoid angry and hostile talk shows or personal acquaintances. Notice if what you are listening to builds you up or tears you or someone else down. Surround yourself with positive growing people who encourage you.

If you come to my classes you know all about the beloved relaxation response...

There is no educational requirement or aptitude necessary to experience the Relaxation Response. Just as each of us experiences anger, contentment, and excitement, each has the capacity to experience the Relaxation Response.

-Herbert Benson

Are you happy? I mean really happy?

I love that we can change our brain. There have been countless undisputed studies with the development of functional MRI scans on the brains of meditators vs those who do not meditate, showing without a doubt that we can change our brain in a big way. Its contemplative neuroscience. There have literally been hundreds of studies now. The video above is interesting (however it sort of screws up at the end).

More and more reasons to meditate and practice yoga. We can literally strengthen and grow our brains in different areas.

And well... just be happy!!

We can't control what the world throws at us but there is undeniable proof that yoga is the full deal. It is so much easier sailing through life with the tools to deal with those stressors. And lets face it, we all have them. And we all know what stress does.

Well, quite frankly, it kills :(

Neuroscientists have found that meditators shift their brain activity to different areas of the cortex-brain waves in the stress-prone frontal cortex move to the calmer left frontal cortex. This mental shift decreases the negative effects of stress, mild depression and anxiety. There is also less activity in the amygdala, where the brain processes fear.

The bottom line is that moving our body in fitness modalities is wonderful but we need more. Yoga's got it all.

(and it is a wonderful compliment to any other activity out there no matter what turns you on).

If you have been thinking of trying yoga for the first time now is the time. Why wait?

My class or someone else's. Give it a whirl! It's yoga-land here in Vancouver so there are countless choices, levels and styles.

Why wait to feel better than you ever imagined?

Take a little time out of your day to really let go...even a few minutes. Just take the time and watch what happens.

When you release a deep breath, think of the muscles letting go of the bones. On the next exhale, think of the brain, the mind, and the cranial muscles letting go of thoughts and worry. On the release of breath, think of letting the heart and muscles around it relax. Each release of breath becomes a deep cleansing and letting go on many different levels: physical, emotional, mental, and other levels we're not conscious of.

One Conscious Breath

Breath is the bridge between the body and the mind. Regulate breath, and the body and mind will follow.

That is (as far as I am concerned) one of the few guarantees in life. And it's free! Yippie!

The ultimate expression of meditation comes when we can feel all the pains of the world, experience them with mindfulness and equanimity so they dissolve into energy, and then recolor that energy and radiate it out as unconditional love, moment by moment, through every pore of our being.

—Shinzen Young

How do you deal with difficult people?

Sometimes taking the high road is very difficult lets face it. It isn't always easy to get through sticky situations with peace and grace.We're human and each one of us is so different.

We are all a work in progress and none of us are getting out of here alive. I'd like to believe that each of us is basically good. Relationships can still be tricky though. Very tricky. Not to mention painful.

We may never understand another's behavior, ever. And we may not have any other choice but to deal with it, and ultimately relationships can sometimes be a source of very real pain.

Sometimes you may wind up feeling used, tricked, or that you were never loved at all.That hurts. Big time :(

It is in those moments we may lose track of our higher selves (especially if we should feel an urge to protect ourselves or others, when being attacked). None of this crap is any fun. Maybe we ourselves are viewed as the difficult party at times?

Do you turn to your mat or meditation cushion during these times?

Yoga, meditation and pranayama are powerful tools.

Meditation shows us that we are so much more then those hurt feelings and thoughts running through our heads. It can really help you to move past the pain. I am also a fan of good 'ol fashioned Psychotherapy. There is professional help out there should you need it. Never feel ashamed! Its nobody's business and life can get very complicated at times for the best of us.Find a friend to listen, get on your mat, sit with the pain, (order some pecan pie like I did last night haha) have a good cry, go for a run...do what ever it takes. Just unload.

It might be something that takes a long time to heal from.

Give yourself the time to heal and remember that you are never alone. Chances are the person who hurt you is suffering at some very deep level themselves. Or maybe they are afraid? Afraid of what, you may never know. Sadly some deeply unhappy people want to bring you down emotionally so they aren't alone. Us humans act in strange ways sometimes. Lets face it we all do.

Relationship conflict and stress have been shown to have a clear negative impact on health, affecting blood pressure, contributing to heart disease, and correlating with other conditions. That’s why it’s in your best interest to minimize (or sometimes sadly) eliminate negative relationships in your life. We aren't going to change anyone. We can sometimes "influence" another person but in the end we can only change ourselves.

Be good to yourself and to the good people in your life and remember that line that rings so true..

"Be kinder than necessary, for everyone you meet is fighting some kind of battle."

And always remember that there is help out there and you are never alone.

And people do love you, just as you are ♥

Resisting change. The ego mind.

Ever get scared? Bitter? (Pissed off even) hahaa..I do.

We all do, lets face it. We're human.

Everyday isn't rainbows and lolli-pops and unicorns. If it was how would we grow?

For me it's generally because I am trying to resist change at some level. It me wishing things were different than they are...people's behavior, situations..

It's me wanting to control something that I have absolutely no control over. Thats the ego mind.

The truth is that we only have control over our words, our thoughts and our physical actions.We can influence other people and situations at times but we can't control people or events.

What do you do when you feel that tightness in your jaw, that knot in your stomach?

I had a situation this morning that left me feeling completely invalidated. It happens.

Very rarely thankfully, but it does happen.

I sat with it, I felt it, I meditated on it, breathed into it, accepted it and then...

I let it go.

What do you do with those raw feelings?

I'd be lyin' if I said I had never done any of these asanas.

Thanks to yoga I do them very rarely (and no I have never done the kicking cat). I'm an expert at the calm before the storm. And have been known to do the wiggling Matsyasana on occasion. haha...what about you?

An interview with little 'ol me! Thanks Vancouvermom.ca

A few weeks back Vancouvermom.ca contacted me and told me they wanted to do a little story/profile on me for their Entrepreneur to watch out for series!

I was honoured and said "Sure, it would be my pleasure!"

They interviewed me and it came out today- here it is :)

One little gadget has helped me in unforseeable ways.

Yeah, it's a cheap-o dollar store kitchen timer.

I have just been truly amazed at how much more I have been getting done and how much lower my stress level has been the past couple of months since I put my little timer to work.

At first I thought it may add to my stress (knowing it is ticking away somewhere in the background timing me while I do some of my favourite time-wasting/enjoyable things I like to do). But the truth is I have found the opposite to be true!

I started off using it for laundry and cooking, then naps, then facebook and surfing the web. (The facebook part really scared me as I am someone who who would happily pay for facebook I love it so much!)

I could (and have) easily spent WAY too much time on that thing. But I love it!

I haven't removed any fun & enjoyable things from my life (and have no interest in that). I just wanted to free up more time to enjoy as many other of my interests as I could each day. And I have!

And it cost me a buck. The best investment I have ever made.

If you are like me and could use a little help better distributing your time you might just enjoy having a timer as much as I do.

More time=way more fun♥

Just thought I'd share

Breathe (extended, instructional version)

It seems so simple because it really is. It's always there with us, it's free, it's portable, and it really can turn your entire day around. Next time you are stressed turn to your breath and let go. ahhhh....

Namaste