This is a great quote. And throw some yoga into the mix and you've got it made!

Being in control of your life and having realistic expectations about your day-to-day challenges are the keys to stress management, which is perhaps the most important ingredient to living a happy, healthy and rewarding life. 
Marilu Henner

A sweet student of mine had an article published and she is a really great writer.

The article is by By Lisa Marie Sterr and it's on Page 7 of the Fall issue of the Networker

Lisa Marie is really talented and lovely and open and honest and I cherish our relationship very much. We go way back have shared many a yoga class together. She inspires me. She wrote this one evening after a yoga class with me and I am glad she shared it with me. I can certainly relate in a huge way to much of what she says. 

It’s nice that yoga is always there for us through challenging times AND happy times. *All we have to do it show up. 

It isn't always easy, but we always feel better for it on every level. That’s the promise of yoga.

Here it is: Sometimes help comes from the most unexpected places. I’ve been feeling so tormented lately; full of raw emotions. About an hour before leaving for my yoga class, I have the most intense cry. I am so sad. Yet somehow I manage to eat, put on my yoga clothes, and head out the door.

Entering the classroom, I notice the soft lighting. My yoga teacher says hi to me by name, and I feel like she’s happy to see me. I settle on a mat. As the class begins, I focus on breathing. Still, it is a struggle to stay present, since I’ve been floating away from my body so much lately. I tell myself it will be a victory if I can have even moments of being grounded.

In the quiet room, all I can hear is my teacher’s voice, the yoga music and the sound of people breathing. Everything else falls away. I focus on my body and on following the poses. My neglected body, so alienated and uninhabited, is now moving and stretching. I feel it freeze, as it has been doing so often lately. I take a moment to notice it, then start moving again.

In the “downward dog” pose, I push all my tension, all my feelings of being trapped, into my arms. In “warrior,” I stand tall and feel my feet rooting down. My vision sharpens and I am present in the room, for the first time in weeks. I twist and bend, feeling the rawness in my joints, the heat rushing through my body.

And then the reward: relaxation.

I relax into my teacher’s voice – a pleasant melody soothing all the discordant notes inside me; into the supports under my head and knees and the cushioning of the yoga mat beneath me. The floor is smooth and cool under my hands. It is safe here. For the first time in weeks, I can rest.

Fluid, juicy sensations float through me as I leave the class. I’m melty, like the most exquisite piece of chocolate, and also warm and tingly, like feeling really close to someone. My body has been craving this sooth- ing – which I found, not in a bag of cookies or in my therapy group, but at yoga. I found it inside my body, where I’ve been feeling so much torment. I don’t know how long it will last; the anguish may come flooding back tomorrow. But for now I revel, and rest, in the relief.

Get out and play!

The opposite of play is not work. It’s depression. Brian Sutton-Smith  

A reminder to get out and play! Or stay in and play. Just include a little play in your life day to day if you can. 


Get giddy, be wacky, and have fun! There's lot's of research to support the benefit of play. 
It gives our immune system a boost, gives us vitality and clarity, releases endorphins, and is HUGE for stress reduction. Its a great investment for our well being much like yoga. And remember: "All work and no play makes Jack a dull boy." There is truth to that old saying. Happy Spring! Giddy up and play! And by doing so you may even encourage others to do the same. its sort of contageous ;=) Namaste.

Why we practice

The question we need to ask ourselves is whether there is any place we can stand in ourselves where we can look at all that’s happening around us without freaking out, where we can be quiet enough to hear our predicament, and where we can begin to find ways of acting that are at least not contributing to further destabilization.
–Ram Dass
Thanks to Parabloa magazine for the quote

Mindfulness=Stress Reduction

HERE is an article I wrote for Vancouvermom.ca last week on stress reduction and mindfulness over the holidays (and anytime).

Its full of self care tips and things that have helped me.

And if they have helped me,they can help anyone! Believe me. I have a stress disorder!

I love Vancouvermom.ca and I believe its the greatest resource out there for mom's, dad's and families. If you haven't already, check it out HERE

Hope you are keeping your cool this holiday season. Namaste.

I think we all know that its the season for more than joy. Its the season for heart attacks.

Its likely all the rich foods, booze, and all the pressure. None of us are immune.

A girlfriend of mine emailed me this the other day, and its been on my mind ever since so thought i'd copy it on here.

Its an account by an ER Nurse (female) and her own experience having a heart attack. Both my dad and my grandmother had heart attacks in their early 40's, and being in my late 40's right now its something its something thats never far from my mind. None of us are immune to having a heart attack and women have very different (and often ignored) symptoms.

Below is her account. its long, but worth a read and worth sharing with your loved ones.

I am an ER nurse and this is the best description of this event that I have ever heard. Please read, and pay attention.

FEMALE HEART ATTACKS
Women and heart attacks (Myocardial infarction). Did you know that women rarely have the same dramatic symptoms that men have when experiencing heart attack.. you know, the sudden stabbing pain in the chest, the cold sweat, grabbing the chest & dropping to the floor that we see in the movies. Here is the story of one woman's experience with a heart attack.

'I had a heart attack at about 10:30 PM with NO prior exertion, NO prior emotional trauma that one would suspect might have brought it on. I was sitting all snugly & warm on a cold evening, with my purring cat in my lap, reading an interesting story my friend had sent me, and actually thinking, 'A-A-h, this is the life, all cozy and warm in my soft, cushy Lazy Boy with my feet propped up.

A moment later, I felt that awful sensation of indigestion, when you've been in a hurry and grabbed a bite of sandwich and washed it down with a dash of water, and that hurried bite seems to feel like you've swallowed a golf ball going down the esophagus in slow motion and it is most uncomfortable. You realize you shouldn't have gulped it down so fast and needed to chew it more thoroughly and this time drink a glass of water to hasten its progress down to the stomach. This was my initial sensation--the only trouble was that I hadn't taken a bite of anything since about 5:00 p.m.

After it seemed to subside, the next sensation was like little squeezing motions that seemed to be racing up my SPINE (hind-sight, it was probably my aorta spasms), gaining speed as they continued racing up and under my sternum (breast bone, where one presses rhythmically when administering CPR).

This fascinating process continued on into my throat and branched out into both jaws. 'AHA!! NOW I stopped puzzling about what was happening -- we all have read and/or heard about pain in the jaws being one of the signals of an MI happening, haven't we? I said aloud to myself and the cat, Dear God, I think I'm having a heart attack!

I lowered the foot rest dumping the cat from my lap, started to take a step and fell on the floor instead. I thought to myself, If this is a heart attack, I shouldn't be walking into the next room where the phone is or anywhere else... but, on the other hand, if I don't, nobody will know that I need help, and if I wait any longer I may not be able to get up in a moment.

I pulled myself up with the arms of the chair, walked slowly into the next room and dialed the Paramedics... I told her I thought I was having a heart attack due to the pressure building under the sternum and radiating into my jaws. I didn't feel hysterical or afraid, just stating the facts. She said she was sending the Paramedics over immediately, asked if the front door was near to me, and if so, to un-bolt the door and then lie down on the floor where they could see me when they came in.

I unlocked the door and then laid down on the floor as instructed and lost consciousness, as I don't remember the medics coming in, their examination, lifting me onto a gurney or getting me into their ambulance, or hearing the call they made to St. Jude ER on the way, but I did briefly awaken when we arrived and saw that the radiologist was already there in his surgical blues and cap, helping the medics pull my stretcher out of the ambulance. He was bending over me asking questions (probably something like 'Have you taken any medications?') but I couldn't make my mind interpret what he was saying, or form an answer, and nodded off again, not waking up until the Cardiologist and partner had already threaded the teeny angiogram balloon up my femoral artery into the aorta and into my heart where they installed 2 side by side stints to hold open my right coronary artery.

I know it sounds like all my thinking and actions at home must have taken at least 20-30 minutes before calling the paramedics, but actually it took perhaps 4-5 minutes before the call, and both the fire station and St Jude are only minutes away from my home, and my Cardiologist was already to go to the OR in his scrubs and get going on restarting my heart (which had stopped somewhere between my arrival and the procedure) and installing the stints.
Why have I written all of this to you with so much detail? Because I want all of you who are so important in my life to know what I learned first hand.

1 Be aware that something very different is happening in your body, not the usual men's symptoms but inexplicable things happening (until my sternum and jaws got into the act). It is said that many more women than men die of their first (and last) MI because they didn't know they were having one and commonly mistake it as indigestion, take some Maalox or other anti-heartburn preparation and go to bed, hoping they'll feel better in the morning when they wake up... which doesn't happen. My female friends, your symptoms might not be exactly like mine, so I advise you to call the Paramedics if ANYTHING is unpleasantly happening that you've not felt before. It is better to have a 'false alarm' visitation than to risk your life guessing what it might be!

2. Note that I said 'Call the Paramedics.' And if you can take an aspirin. Ladies, TIME IS OF THE ESSENCE!

Do NOT try to drive yourself to the ER - you are a hazard to others on the road.

Do NOT have your panicked husband who will be speeding and looking anxiously at what's happening with you instead of the road.

Do NOT call your doctor -- he doesn't know where you live and if it's at night you won't reach him anyway, and if it's daytime, his assistants (or answering service) will tell you to call the Paramedics. He doesn't carry the equipment in his car that you need to be saved! The Paramedics do, principally OXYGEN that you need ASAP. Your Dr will be notified later.

3. Don't assume it couldn't be a heart attack because you have a normal cholesterol count. Research has discovered that a cholesterol elevated reading is rarely the cause of an MI (unless it's unbelievably high and/or accompanied by high blood pressure). MIs are usually caused by long-term stress and inflammation in the body, which dumps all sorts of deadly hormones into your system to sludge things up in there. Pain in the jaw can wake you from a sound sleep. Let's be careful and be aware. The more we know the better chance we could survive.

anybody out there you need to forgive?

“Forgiveness does not change the past, but it does enlarge the future.” ~Paul Boese

We can't always change our outer world but we really can change our inner world.

Meditation makes us more resilient. One moment at a time is all it takes. Whether you have a formal meditation practice or not, just "be here now" as often as you can.

If you 'd like to meditate/learn to meditate in a group setting I'd love to show you. Thats exactly what we do when we practice our Yoga. We not only change our body, we change our brain. Its never about perfectionism, and thats why its called a "practice". All of my classes are perfect for beginners and affordable. Registration at Mount Pleasant CC (Main @Broadway) is on now. Registration for The Roundhouse starts this Friday Dec 9 (online) and Sat the 10th in person/by phone.

Even if you don't have time for anything else, take a few minutes each day to stop and focus on your breath. Incorporating a daily breathing practice into your routine builds a tremendous resource for bringing yourself back to centre when you are stressed, upset or disturbed. The ability to sit easily and quietly even for a few minutes frees you from tensions which drain your energy. Bringing your attention to your body and your breath brings you into the present moment.

Like roadtrips?

My partner Silas and I went on a wonderful "too beautiful for words" adventure last weekend called The Spring Thaw. 60 cars. All different people from different walks of life coming together for an amazing adventure. If you like roadtrips, wind in your hair, good people from all over, super scenery and twistie roads...this trip is something that is so fun and exciting that none of us ever want it to end. This year we went from Squamish to 108 Mile House to Sunpeaks to Hope. Can't wait til next year!

Yay for this Richmond school!

Every single school out there should have a garden space. Even if a tiny, tiny little space is all they can have. Love these stories! Time spent out in the garden? Priceless. Working together? Priceless? Learning about plants, the environment and growing your own food? Again, absolutely priceless. And it's almost Earth Day! My community garden plot is exactly where I'll be spending mine. Its truly bliss and it's been far too long. Yay for gardening season! And Happy Earth day everyone!

It's finally here and right outside your door Vancouver...

Everything is blooming most recklessly; if it were voices instead of colors, there would be an unbelievable shrieking into the heart of the night. ~Rainer Maria Rilke, Letters of Rainer Maria Rilke

Ever think of studying with one teacher for a while?

My class prices are as inexpensive as my wonderful programmers and myself can make them, and therefore they are like a Groupon every day of the week.

I have both daytime and night-time classes for everybody, including Prenatal Yoga & Baby and Me Yoga for the sweet mamma's in my world.

If you have been thinking of taking up yoga and don't know where to start, registration is on now for ALL classes with me at both The Roundhouse (corner of Davie St & Pacific) and Mt.Pleasant (Main & Broadway). If a session has already begun the price is pro-rated so the class/classes will be deducted.

If you are looking for completely non-threatening classes where you can challenge yourself as much, or as little as you like (provided you are not injured) come and see me.

My classes are not trendy or mystical, but I can promise you that yoga can change your life in more ways then you can ever imagine. Even if you just want to stretch out those tight hamstrings and dump some stress, Or if you want to feel more fluid, get stronger, build endurance, ditch the aches and pains, or improve your golf game...

Whatever it is for you, you will be wondering how you survived without yoga for so long. And thats just the promise of yoga.

My classes are just real people practicing yoga so if you have been afraid and intimidated by all "this yoga stuff" just come to yoga already ♥

There is lot's of fancy yoga out there which is wonderful, but if you are looking for Traditional Hatha Yoga with lot's of variations and Pranayam (always with some vinyasa and some y delicious yin thrown in) come and see me.

Yoga will help to bring you back into balance on all levels. To me, even just one yoga class equals a day at the spa (and yes, I have had my share of days at the spa, and they are lovely!)

Hope to see you very soon. Again, if you are injured you should not be practicing yoga or anything that requires movement without a Doctors ok.

I hope to see you soon! There is a mat with your name all over it. Just bring yourself.

For my schedule look to the top right corner of this blog under Current Yoga Schedule. Namaste xx

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

Denman Island is my favourite place in the whole wide world. It's magic. Its no wonder I cry everytime I have to leave. Click pictures to enlarge.

The peace, the quiet, the natural untouched beauty of Denman Island... and only 75 km from Nanaimo. The place is truly a dream. My partner grew up on this tiny island and I am so glad he did, otherwise I probably wouldn't have ever heard of it. It is two ferry rides from Vancouver and I can not recommend going there enough. There aren't even words. We feel so blessed to have many wonderful friends there to see and visit when we go, but even if you didn't know a soul, the people are really lovely and friendly. This place is peaceful beyond words. If you want to nourish your soul, your mind, your body, write, practice yoga, meditate, play music, heal or restore on any level, Denman Island is just a hop skip and jump away from our big city! Personally, I can't wait to get back. Keep in mind that this post does not even include any photos of Chickadee Lake or Fillongley Park. Two other really amazing spots you wouldn't want to miss. You really must go. My pictures don't do it justice at all. No photographs could. Its really that spectacular. Namaste.

reflecting? i am.

Reflecting on this past year? The good and the not so good? Its a natural thing to do. We can all find lot's of things to be thankful for even through we can't escape challenges and hardships. Thankfully we all have each other and can ask for help when we need it. Happy new year to you! It's going to be a great year! I really hope to see you at yoga.

Quite simply, the way yoga spills out into our lives and relationships just makes everything else better. We are able to handle what life throws at us a lot better, and things just aren't quite as hard anymore. We slowly let go of things that are unhealthy for us/no longer serving us, without even trying. And we just feel better. We get rid of those aches and pains, we sleep better, are more fluid, and have greater range of motion. The list just goes on an on. Its the best self care I know of. It isn't going to solve all of our problems, but it is the one thing that keeps us in shape and balanced, yet doesn't take our energy away. It gives us energy, and peace and clarity at the same time.

I really hope to see you at yoga. All my classes are really affordable and even cheaper when you double up to attend twice per week (yoga shouldn't cost an arm and a leg), so register away!

I wanted to take this time to thank you all for your support and for just being you xoxo

2011 is going to be a great year! Plus I am in another teacher training right now and am learning lot's of new snazzy stuff! ;)

I've got a ferry to catch so better run! namaste & see you at yoga xo

Photography as mindfulness. Photography is mindfulness.

I have literally thousands of photos on this computer. I am not especially skilled at taking photos, and the camera I use is nothing special. Taking pictures is another way I practice mindfulness, and other than yoga I find nothing more relaxing and peaceful. To take a picture you have to be in the moment. Owning a camera is really wonderful for stress reduction. It takes you right out of your head (and off your butt haha). And the world is just so beautiful that you don't even have to go anywhere special to take pictures. My hobby used to be quite expensive before digital cameras came along with the cost of film and developing and such. Not anymore! There is still something to be said for a paper photograph though.

If you were thinking about taking up a hobby in the new year I can not recommend it enough. Especially if you live out here as the scenery doesn't get any more spectacular. Namaste.