Meditation Intervention

Tags

acceptance, meditation, mindfulness, Monkey mind, relationships, spirituality

This week, I’m going to do a Meditation Intervention with a friend of mine.

This is not because I’m The World’s Best Meditator or anything. She asked me to share my experience and offer advice, since I’m familiar with this particular stretch of turbulent waters. I’ve been fumbling my way through the often frustrating landscape of meditation for a while now.

My friend is an incredibly strong person, who has recently gone through difficult things that give me heart palpitations even thinking about. She has been doing some meditation, but she’s feeling pretty stuck at the moment.

I’m sure this sounds very familiar to all you meditators. We’ve all been there…bogged down by Monkey Mind and feeling like we are just not good at meditation. We think we are weak-willed or doing it wrong or just inherently incapable. Worst of all, we say the most horrible things to ourselves about what this apparent failure means about our character.

So, I’m going to try to shake some self-compassion into her – because here’s the thing:

Meditation is our natural state, we’ve just forgotten how to linger there.

Stillness, presence, awareness – look at any other animal in the natural world and you’ll see that they are constantly living in that state. We are the only animals that have misplaced that skill. It’s there somewhere, lost amongst the clutter of incoming texts and deadlines and trips to the DMV. We simply need to practice getting that stillness back, but our culture is so far removed from those natural skills that getting it back is really hard.

We spend decades learning to multi-task, use our critical thinking skills and plan ahead…which is all great.

But we almost never practice getting our brain to shut the hell up.

I confess: I am not a great meditator. It’s not like I sit down and it’s all stillness and light in there. I have to work – hard. It takes a lot of focus and energy for me to center myself for even 50% of the time that I am sitting on my meditation cushion.

Have I mentioned that I have had a daily meditation practice for 7 years?

Nevertheless, this is something that I have committed myself to, because of what it does for the rest of my life. It’s like to going to the gym. You don’t go to the gym to be really good at going to the gym. You go to the gym because it makes you healthier for the rest of your life outside of the gym.

Meditation is the same way. I might not spend my 25 minutes in the morning in a perfect state of bliss. I might have to chase down my mind, like I’m chasing after a puppy in a theme park. I might have itches and kinks and a really annoying eyelash in my eye. I just need to surrender to all of that.

Because regardless of how that all goes, the process of sitting down with the intention of being in stillness always causes me to spend the rest of my day in a greater sense of awareness.

Always.

So, I’m not entirely sure what I’ll say to my friend for our Meditation Intervention. There is no magic bullet for this stuff, but maybe I’ll start with this:

Meditation is one of those things you simply can’t fail at. The only failure is in being unkind and giving up on yourself.

——–

In case you are looking for a little motivation or inspiration, these are books that I really like:

Wherever You Go, There You Are – Jon Kabat-Zinn Ph.D:

He’s a molecular biologist, you can’t get much more straight shooting than that. He has an entire center dedicated to the proven medical benefits of meditation (or mindfulness, as he calls it, so that people don’t get intimidated). You can’t go wrong with any of his books.

The Anxiety and Phobia Workbook – Edmund J. Bourne:

This is the first book my therapist started me off with when she recommended meditation for my panic attacks. It has clear directions for anxiety reducing techniques and short writing exercises.

Real Happiness: The Power of Meditation – Sharon Salzberg:

Perfect for beginners. I love this one because it’s a 28 day program that comes with a CD of 15 minute guided meditations.

After the Ecstasy, the Laundry – Jack Kornfield:

Besides that it’s an awesome title, this book has some great thoughts on waking up to our life.

When Things Fall Apart (or really anything) by Pema Chodron:

Particularly wonderful if you are dealing with specific challenges.

10% Happier – Dan Harris:

This is a great book for the cynic or the person who is convinced they can’t meditate. There are some things I don’t love about the book, but it explains complicated concepts very clearly.

Also, anything by Thich Nhat Hanh, Sylvia Boorstein or Eckhart Tolle.

And if you are looking for guided mediations, check out these from the University of Virginia Mindfulness Center.

 

Some of my favorite meditation posts:

• Meditations on Meditating
  
• Meditation information: umm, what are we doing??
  
• Why you should meditate even if you suck at it
• How my iPhone reminds me to remember
• Stillness training
• Relieving stress by sleeping with the troops

 

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Changing the construction

Tags

acceptance, change your mind, judgement, life choices, life lessons, meditation, yoga studio

Why doesn’t yoga always feel this peaceful?

Last year, our yoga studio moved to a new location. It’s in a shiny new building with nice bathrooms and freshly painted walls with no fingerprints on them…

…and it’s also got construction.

Lots of construction.

The space above us is being renovated, so there are drills and hammers and all kinds of loud things I can’t even identify. Sometimes I suspect they are doing shot-put with bowling balls for the hell of it. The yoga studio walls shake in savasana. It’s not ideal.

So, I sigh loudly. And I cringe. And I think This studio is my happy place where I come to finally get quiet and de-stress and why isn’t it all calm like doing yoga on a peaceful beach and DEAR GOD WHY???

The other day, one of my yoga teachers – who, not coincidentally, is one of the most enlightened people I know – commented on the construction. She said it made her crazy for a little while, but she just thought about the person who was on the other side of that drill on this Saturday morning. She sent out a little love and gratitude to them for doing their job, so that she didn’t have to work construction and she could be down here, teaching yoga.

Holy shift, Batman.

I was instantly dragged out of my own whiney issues and with such beautiful simplicity, the situation morphed into something positive. It was an opportunity to practice sending some compassion to another being that I don’t even know.

You know what’s really crazy? I don’t even hear the construction anymore. It was like flipping a switch in my mind. And when someone mentioned that the construction was going to be continuing for the next 6 months – I though, well, that’s not too bad.

Because really? In the grand scope of things, what is 6 months?

A mindful, open-hearted comment like that can cause such a shift in perspective. Instead of getting cranky about the construction and therefore ruining my own yoga practice, I can choose a different choice.

Of course, as with everything with yoga, this has been working beyond the mat, too. Instead of rolling my eyes when the lady in front of me at the grocery store wants to fight about the sale price of pretzels – I can change my mind and just be present and feel my feet on the floor. When I have to get blood drawn for my annual check up, I can change my mind and do some deep breathing instead of tensing up my entire body, and almost passing out for lack of oxygen.

Every moment is a choice and you are always allowed to change your mind. It’s shocking to see how often my initial instinct is to make something harder than it needs to be. So much of life is completely out of my control, it makes sense that I should at least choose to make my responses a little more pleasant. It is clear from experience that sending out bitchy, negative energy to a difficult situation is only going to make it worse. For everyone.

The construction is going to be there, whether I am ruining my yoga practice over it or not.

Not seems like a way better choice.

————–

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The yogi cat: lessons on stillness

Tags

animal rescue, animal shelter, animals, Monkey mind, Surrender, volunteering

Several months ago, I started volunteering at my local no-kill animal shelter. Spending time there has now become one of the great joys of my life. How can it not be when I am greeted by a sweet face like this when I go into work?

Darla

At first I was rather intimidated by the whole thing. I was scared it was going to be depressing. Plus, the shelter needed the most help with the cats, and I’ve always been firmly planted in Camp Dog. The night before volunteer orientation, I stared at the ceiling at 3 am, convinced that this whole shelter idea was going to be too hard and just wasn’t my thing.

I’m so glad I try things that I’m convinced aren’t my thing. (See also: doing yoga in a really hot room.)

I immediately fell in love with my new gig and found myself a niche. I now tend to work with the … um … “difficult” cats. For unknown reasons, I gravitate to these troubled souls. I love the ones who have just recently come into the shelter, the ones who are not cute nor cuddly. They are freaked out and terrified and just a tiny bit evil-looking.

Usually, with lots of patience, love and salmon-flavored treats, they get more comfortable. They slowly relax and become sweet creatures who can be adopted to their new forever homes. It’s incredibly rewarding to watch a cat under my care transform from holy terror to purring lap companion.

The other day, I was working with a cat that has been exceptionally challenging – Xena. I was just talking to her for about 20 minutes while she was in her cage. I attempted to slowly scratch her ears but she kept backing away and giving me that wide-eyed killer cat look, and so I just talked to her more. I hate to admit it but at a certain point, hearing myself blabbering on to her – without seeming to give her any comfort – got a little tedious.

My mind wandered. I thought about checking my phone, I wondered if we had food in the house for dinner…when WHAM! SLASH! Out came Xena’s claws and suddenly my hand was a bloody mess. I was shocked: she had felt me mentally wandering away and my lack of mindfulness had made her nervous and defensive.

By the time I stopped swearing and pouring hand sanitizer all over my shredded fingers, it all struck me as pretty fascinating.

Animals are much more in tune with things like this, but anyone can see it when we are really being aware. Xena’s behavior exemplified something that happens everywhere in my life – when I forget to stay in the present moment, life gets much more uncomfortable and challenging.

Another place I can see that very clearly is the hot room. I can be doing a perfectly acceptable Standing Bow, but when I let my mind go off to write that email and recreate that misunderstanding with my friend…I fall on my face. It’s all about balance and when my monkey-mind is in charge, the balance is off. When I’m truly present in my yoga practice, I can connect with each muscle and tendon and cell in my body.

When I’m present with the shelter cats, I can be totally attuned to the nuance of the connection with them. I can feel when they are overwhelmed and need to crawl back into their beds to be alone. I can feel when they are ready to surrender a little and that sweet, warm motor inside them starts to purr. I can feel when they are ready be held for a little while and I can walk them up and down the aisles of the shelter so they can observe the bustling activity from the safety of my arms. I can connect with both myself and the world around me when I’m not distracted by my own thoughts.

But when I’m lamenting about the fact that I need to go return that thing at Home Depot, I miss all that beauty. I overlook all the potential in Xena, the potential in me and the potential in life itself.

And living that kind of life that is even more painful than Purelle on a cat scratch.

———–

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• Cry it out: accepting compassion

Travel yoga and humidity humility

Tags

acceptance, Bikram yoga, Bikram yoga Brickell, community, gratitude, hot yoga, Miami, travel yoga, yoga with friends

Bikram Yoga Brickell in Miami

Recently, Husband had a work trip in Florida. He asked me if I wanted to go with him to Fort Myers and it was February and I’m not stupid so I said yes.

While he did work stuff, I took a little road trip to Miami to see a dear friend of mine who now lives there. She is a Bikramite but had not practiced in a while, since she was expecting her cutie-pie son. He was 9-weeks old and Mama needed the hot room. I was honored to be able to go with her to her first class back.

Understandably, she was nervous about returning to yoga. She wondered if anyone would remember her (they did) and if she would spend the whole class crying on the floor (she didn’t). But I was nervous, too. I always get nervous before travel yoga. I was anxious about what the room/teacher/students/temperature would be like.

This is the paragraph where I explain what all the problems were. Like, it was vacation yoga and I had been eating vacation food (fried artichoke and goat cheese po’boy, anyone?) and I’m not used to practicing that late in the evening (we were doing our first sit up around the time that I usually go to bed) and I had cramps and it’s really humid in Florida and …yeah.

I can come up with a lot of reasons why it wasn’t totally my fault that the woman who was still recovering from a c-section was pretty much kicking my ass.

But I realized during the second set of bow pose I had to take my own advice and sit down before I passed out.

Doing yoga in Miami is a little different than in Virginia. It was just a little…showier. There were modified breasts and rippling abs. Even in February there were a lot of tans. So, I had to dig extra deep into my pasty white soul to feel good about collapsing on my mat while everyone else locked out their knees.

I looked in the mirror, attempting to sit stoically. That annoying little part of me that wanted my friend/the teacher/Miss Boob Job to think I was a great yogi: that’s all just ego. That’s not helpful to me or anyone. This is the practice. But still, it flared up and tested me.

So, looked at that reflection of myself – an exhausted, wrung-out yogi on the floor – and tried to be kind. I tried to be present and breathe. Eventually, I got off the floor and back to the postures.

And when class was over I was so proud of my brave friend. As we walked to Publix and bought Coconut waters and cut up watermelon, she said she had been struck by the teacher’s comment that the mirror was “for alignment, not for judgement” and how she was grateful for the freedom to remove self-criticism completely.

I nodded, and it occurred to me for the first time that it’s not just alignment of your hips, it’s about alignment with the truth. Alignment with the moment. Alignment with your authentic self. Alignment with what is possible, and not possible, that day.

And then my friend got teary-eyed and said that even though class was hard, it was the first time in a long while that she had just taken a deep breath.

And she reminded me what this whole thing is about.

Thanks, L.

————————————–

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Every new beginning comes from some other beginning’s end

Tags

acceptance, Bikram yoga, community, gratitude

My yoga studio is moving to a new location.

It’s just a few blocks from the current place, but many of us students seem to be dealing with this like stereotypical Bikram yogis. The change is freaking us out. We love our same 26 postures and setting up in the same spot in the hot room. Although we are learning flexibility, when it comes to changing up our studio space, we are getting slightly bent out of shape.

We are also excited for a new adventure. An adventure with nicer showers.

But first, we must say goodbye to our old place, and for some of us, that is proving difficult.

The old place is where I wandered in one day, not knowing a thing about Bikram yoga. It’s a place that I came to rely on to fix my aching body and screw-loose brain. It’s where I made wonderful friends and did poses I never thought were possible for my clumsy, 30-something body. It’s where I went on my birthday, on the anniversary of the day I broke my back, on the day that my dog passed away. I went and cried and healed and then finally, I laughed.

It is sweaty, hallowed ground.

So, I’m having a hard time letting go (admits the yogi-in-progress).

Of course the new space will be wonderful. It will become the place where new things happen. There will be new experiences in the hot room and deepening friendships on the benches after class. But at first, I will walk into the studio like a person entering a random party, looking for anything familiar and wondering where the bathroom is. We will be strangers, that place and I.

Our brilliant studio owner, Lizzie, put a vase on the front desk at the current studio. The sign says if there is something – some energy, some feeling – that we want to come with us to the new studio, we should write it on a piece of paper and put it in the vase. This vessel will travel with us, with all the good wishes inside, to the new studio where it will not be opened.

I tried to figure out what to say to this vase. How do I express all of my hopes for this next phase of my practice and my life? How do I capture all that gratitude on a Sticky Note?

I was having a hard time putting it into words (admits the writer-in-progress).

So, I wrote:

Peace, love and acceptance – for myself and everyone else. Thank you for everything.

As I wrote it, a tear slipped from my eye, wrinkling the paper and smudging the ink. My message is so incomplete…but in a way, anything would be. So, I accepted the imperfectness of my words and placed the note in the vase.

I’ll be there for the last class at the current studio. I’ll be there for the first class at the new studio. I’ll figure out where I like to leave my shoes and where the hot spots are. I’ll open my heart and introduce myself to this next part of the path.

Hello.

(*Yes. I totally quoted Semisonic in the title of this post.)

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New post at Elephant Journal: Learning to be still

Tags

acceptance, acting, community, life choices, meditation, mindfulness, Monkey mind, yoga

Hello, yogis!

I hope all of you North American readers had a lovely Labor Day weekend.

I wanted to share my brand new article about meditation, which was just published in Elephant Journal!

Learning to be still

“It’s funny,” my therapist said, “most people get panic attacks about things that will never happen. You get panic attacks about something that happens pretty often.”

I didn’t think it was that funny.

Please click here to read more.

And as always, thank you so much for all your support – it’s never easy talking about anxiety and panic attacks in a public forum. But the open-heartedness I’ve felt here has made it possible for me to share and hopefully, be of use to someone who is dealing with similar challenges.

I hope you enjoy the article.

Peace,

Lisa

You might also like:

• Meditation information: umm, what are we doing??
• Meditations on Meditating
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I love gratitude and I love lists

Tags

Grace, gratitude, gratitude journal, writing

I have several bad habits. Chewing on ice is one of them. But I have another bad habit that is even more dangerous than the possibility of a cracked molar.

I have a habit of thinking that the moment I say “Wow – things are good!” that a vengeful god with a head shaped like a yin-yang symbol is going to appear and hand-deliver pancreatic cancer to everyone I love. I don’t know why I think this, but I’m perpetually waiting for the other shoe to drop. (Brene Brown talks a lot about this – and apparently I’m not alone with this horrible habit.)

But here’s the thing I’m trying to realize. Bad things might happen. Or they might not. Regardless, I don’t think it makes sense to go through life ignoring the good things in a feeble attempt to keep the bad things at bay. I’m just happier when I am grateful and when I recognize all the joyful things in my life. So, come what may – and I’ll say thank you for it.

So, that’s why it’s important for me to keep a gratitude journal. With everything that’s been going on, it’s easy to get caught up, overwhelmed and forget about the little things that are so integral to my happiness.

I’ve been writing a lot recently. I spend most of my life in my home office, typing away, with Grace at my feet. (As I write this, I have not left my house in FOUR days, with the exception of walking the dog.)

Lest this sound like complaining, let me assure you that I am totally thrilled about this situation. Lots of awesome writing-related things are going on and it’s downright dreamy.

However, at the end of the day, the last thing I want to do is more writing. I’m drained.

But you know what I’m never too tired for? Lists. I love lists.

Lists make everything so clean and clear and uncomplicated. And if there is any way for that list to be numbered??? Fantastic. It rights my world and makes me feel like I can handle anything – as long as it’s in list form.

Since writing a journal seems like more energy than I can muster before bed, so I’ve been keeping a gratitude LIST! Perfect. The basic outline looks like this:

8/27/13 – Today I am grateful for: 

1.

2.

3.

4. 

5. 

Isn’t that easy?

So, I’d like to offer up this idea to anyone who might be feeling a little stuck or ungrounded. It settles my heart right before going to sleep when I write out 5 things that I’m grateful for in that moment. It’s often the health of my family. Sometimes it’s that the Chinese place delivers. It tends to be mixture of the profound and the practical.

But it always makes me feel good to know that I am ending my day with one solid thought – a heartfelt thank you for this life.

And I’m slowly learning that I don’t have to get nervous and look over my shoulder after I say it.

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Yoga retreat recap: Temazcal sweat lodge

Tags

acceptance, Bikram yoga, gratitude, meditation, Surrender, sweat lodge, Tamascal

Temazcal sweat lodge in Tulum, Mexico

“I’m not going to do the sweat lodge.” I said.

“No? Why not?”

“I don’t like the heat and I won’t be able to leave whenever I want to and I don’t want to be in there with all those sweaty people.”

As the words left my mouth, I knew they sounded familiar. They were all excuses that someone had given me for not attending a Bikram yoga class. I only needed to say “I’m not flexible enough” and I would have covered everything.

Well, now I had to do the sweat lodge.

I was at this yoga retreat in Mexico and this was part of the experience, right? Daily yoga, vegan food and transformative spiritual experiences. I had to do it.

Just after sundown, about 18 of us gathered in a circle and were smudged in sage smoke — something that felt both spiritually significant and like it might act as a helpful anti-mosquito aid.

The Temazcal is an ancient Mayan tradition and the hut is representative of the womb. The purpose of this whole thing was to emerge reborn. We all crammed into the dome and sat, with our legs pulled up close, our bodies pressed up against the person next to us. There was no room to stand or move around. You just had to be there and get comfortable with the uncomfortable.

Then, the rocks came in. They had been sitting in the blazing fire-pit outside and were glowing red. We invited them in by saying “Welcome, Grandmother” in Spanish as they were shoveled into a pit in the middle of the Temazcal. Then, water infused with herbs was pored over the rocks. The steam rose and filled the Temazcal like a sauna.

It was hot. Really hot. Hotter than a Bikram Yoga hot room. At this point you kind of wanted to yell at the rocks – “get the hell out, Grandma” – but that would have been disrespectful.

Then the chanting began. And the singing. And I think some people had instruments but I couldn’t really see them and didn’t have enough wits about me to even shake a tambourine. The light-headedness took over, but at least the people on either side of me were propping me up so I couldn’t fall face-first into the rocks.

The total Temazcal lasted about two hours but it was separated into four parts or “doors.” After each door we had the chance to leave if we wanted to; I left after the second door, sat out the third door in the cool(er) night air, where I laid in savasana and some sort of tamascal assistant offered me water and played drums over me. After my break, I decided I wanted more of this experience, what ever it was. I went back in for the last door.

We sang about showing appreciation for ancestors and all that had come before us. We sang about acceptance of ourselves and letting go of anything from the past that didn’t serve us. We sang about our gratitude for the whole world and something about intergalactic eagles that I really didn’t understand but I was totally digging.

I did feel that when I crawled out, sweaty and dirty and delirious, I was reborn. The whole experience for me was about surrender. It was so similar to my early experiences with Bikram yoga. I was so apprehensive about the whole thing, but the process gave me the chance to let go – of my fear, my anxiety, my baggage. We all went and jumped in the ocean to complete the ritual and celebrate in the waves.

It absolutely felt cleansing and I really do feel changed by the experience, even weeks later. There was a shift. Something happened, but I can’t quite tell you how or why.

But, I definitely left something behind in that hot, smokey hut – something I just didn’t need anymore. It mixed with my sweat and my grateful tears and it melted into the sand and disappeared forever.

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Yoga retreat recap

Tags

Bikram yoga, community, Mexico, Travel, Tulum, yoga retreat

The idea of recapping my recent yoga retreat in Tulum, Mexico is daunting. How do I even begin to capture it?

There was yoga everyday and beautiful whole foods (mostly vegan) and unbelievably pristine beaches where you could plop yourself down on the sand and meditate on the vastness of the universe.

There were also oceanside hammocks where you could spend the afternoon in blissful semi-consciousness while rarely clothed, joyful people frolicked in the blue-green waves. We played with Synergy and swam in caves and visited the Mayan ruins.

We also practiced Bikram yoga every morning. We sucked in our bellies and locked our knees and did our 80/20 breathing. Francisco and Esak (lovingly) picked on us and challenged us and cheered us on.

The palapa where we practiced yoga every day

We did yoga in a palapa, outside, so the temperature was much chillier than us Bikram yogis are used to. Without the heat and without the mirrors, my familiar 26+2 yoga practice was transformed into something very different. It forced even more presence and acceptance. Backbends were not as deep, but grips were stronger. The heat didn’t exhaust me, but it also didn’t allow for the nice, sweaty sliding of legs in eagle pose. Without being able to see my alignment in the mirror, I just had to feel it, I had to tune into my body more and connect on a deeper level.

It wasn’t better or worse than a regular practice. It just was.

But the most significant part of the retreat for me, was the thing that I find most significant about Bikram yoga in general – the sense of community.

I’m really shy. I’m incredibly introverted and somewhat socially awkward, though I’m getting a little better. I was nervous about a “group vacation” with group meals and group excursions and just so damn much togetherness.

But it was such joy to meet this group of yogis. What fun it was to sit around at dinner and geek out on the nuances of spinal alignment and quad strength. How wonderful to share our passion and learn about studios in other parts of the world. What a great feeling to come home and have 20 new yogi friends.

Big pile of yogis

We were students, teachers and studio owners. Some of us had been practicing for decades, others had discovered the practice just six months ago. But we were all bonded by this love of yoga. We shared stories of how the hot room had healed our broken backs and broken hearts. It was a pretty special thing.

I think I’m still processing this retreat, so expect more stories to come. I HAVE to tell you guys about the sweat lodge…

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Yoga retreat in Tulum, Mexico

Tags

Esak Garcia, Francisco Morales Bermudez, Mexico, Tulum, yoga retreat

Husband and I are leaving soon for our first yoga retreat.

I’m so excited I can’t stand it. Apparently, the place we are staying in Tulum looks like this:

Photo courtesy of Esak Garcia

We’ll be staying in a little hut, doing Bikram yoga in the morning, eating yummy, healthy food for lunch and spending the afternoon swimming in caves and napping on the beach. We will also be playing around with Synergy, which is a combination of Thai massage and partner yoga, which I absolutely love!

It sounds like heaven.

The trip will be led by Esak Garcia and Francisco Morales Bermudez, two devoted yogis and all around good guys. I am so thrilled to be able to learn from both of them.

The trip is not a yoga intensive, we’re not there to get competitive. It’s simply a way to share the spirit of yoga in an enchanting, meaningful place. Tulum was one of the last places inhabited by the Mayans, so it seems to have a bit of magic about it. There is very limited electricity at our eco-lodge, offering the chance to really unplug and focus on being in the moment.

I’m so excited to be able to have this experience – I promise to bring back lots of photos to share.

Have you been on a yoga/wellness retreat? Any tips?

Namaste, yogis!

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