On living your yoga.
I find myself constantly revisiting the philosophy of yoga and all the many interpretations, descriptions and perspectives offered by teachers over thousands of years. It's amazing how these verses (known as sutras) have so much magic to offer and can land in different ways based on your own life experiences and where you are in this very moment.
The one that is resonating for me currently that I would love to share....
Sutra 1.1: Now Yoga Begins
The practice starts now.
You are ready.
It starts with meeting all parts of yourself with sweetness + love.
Wherever you are in your life, whatever you have brought with you to the mat, this is the perfect place to become curious about the field of yoga which is alive in you now.
So take your seat, get comfortable, be in your body in present loving awareness.
And listen to the yoga as it is happening now - in your breath, in this posture.
It is happening in the ordinary way you clean your teeth and brush your hair and it shines in the extraordinary, a birth, a miracle, the sprouting of a seed.
Yoga is in the queues, in the cars, in the arguments and in death.
It is in the silence and the pauses.
It is found in this moment and in all of your moments.
Yoga is here, and you are your yoga.
Wishing you the most beautiful year ahead filled with all that life has to offer as you practice and live your yoga. Happy New Year!
In love, light + with gratitude,
Nicole
On end of the year reflections.
As we approach the end of 2022, taking some time to reflect upon the happenings of the past year can be a powerful way to grow, to celebrate and ground yourself for the year ahead.
Some suggestions in preparation for this reflective time:
1. Set up a date and time with yourself
2. Do something that brings you joy right before - whether that's practicing yoga, cooking a delicious meal, etc.
3. Set up a cozy space for yourself
As you sit down to contemplate and reflect, some self-inquiry could include:
How did you begin this year? How would you like to end it?
What sentence/phrase/word sums up your year?
What sticks out to you the most from this past year?
Did something surprise you this past year? Did something unexpected happen?
What are you the most proud of from this past year?
What disappointed you from this past year?
What challenges did you overcome?
What character trait did you develop the most this past year?
What was your greatest area of growth?
What did you learn about yourself this year?
What have you not done yet this year that you would like to get to?
How did you take care of yourself this past year?
I would imagine this past year had a little bit of everything to offer; from joy, disappointment, challenges and love. I hope you find some closure with this past year with these reflective questions and feel empowered and confident moving into the year ahead.
In love, light + with gratitude,
Nicole
On contemplative practices.
What happens during contemplative practices?
Contemplative practices offer the experience of what it is to be a human being .... not just a human doing. Contemplation is an experiential restoration of the body/mind//spirit ... returning to one's essential state as well as interconnectedness with all of humanity.
A lot can happen as you sit with yourself in quiet. Reach has found that contemplation practices cultivate these qualities and enable you to be:
Present - tuning into what is useful in any and every given moment
Creative - the ability to tap into creative ways to find a solution and explore possibilities
Compassionate - for yourself and those around you to alleviate suffering
Resilient - the ability to withstand discomfort and challenges
Well - promotes your overall well-being
By training the mind, inspiring the spirit, and sustainable care for the body, contemplative practices cultivate the mindful awareness, compassion, and wise discernment needed to meet the demands of life.
The “Back to You” series is right around the corner if you would like to receive inspiration throughout October. Hoping you find some space to be with yourself in contemplation.
In love, light + with gratitude,
Nicole
On the transition from summer to fall.
End-of-summer reflections….
This time of year, the transition from summer to fall, seems to always be a little bitter sweet. The days begin to get a little shorter and cooler as we say farewell to all that is summer. There is also a craving for routine and self-development that is in line with the shift into fall. It's this time to slow down and invite a focus inward.
As we lean into this fall energy, below are some end-of-summer reflections that you could explore:
How are you feeling as summer draws to a close?
What was the best thing that you experienced this summer?
What did you learn about yourself this summer?
What is the thing you will grieve about most as we move into fall?
How was this summer different from past summers?
What lessons or takeaways would you like to carry with you into the fall?
What are you looking forward to as we move into fall?
As you take the time to reflect… whether it’s through meditation, journal prompts, or conversation with loved ones … I hope this allows you space to process the shifts in season. Soak up and celebrate these last moments of summer, gift yourself a little bit of time for self-inquiry, so that you feel fully present as you move into fall.
In love, light + with gratitude,
Nicole
On the value of “play”
What does "play" mean to you? Do you integrate "play" in your life?
As an adult, for me, the idea of "play" feels a little foreign. Between all the responsibilities, obligations and just the basic demands of life, the concept of "play" tends to fall very low on the priority list.
Let’s first define “play”… it’s any spontaneous or organized activity that provides enjoyment, entertainment, amusement or a form of diversion.
So why should we "play"?
Play is important because…
promotes creativity
exploration of different interests and passions
helps promote social and emotional intelligence
present moment awareness
invites joy
When looking at that short list above, I firmly believe those are all things we could use in our lives to improve our overall well-being. What play looks like for me, could be very different for you. I encourage you to get out there and explore. Try something different that makes you laugh and is fun!
Wishing you a week ahead filled with all of the “play”.
In love, light + with gratitude,
Nicole
On freedom.
Freedom.
What does freedom mean to you?
In the United States on the 4th of July, we celebrate this country's independence. It's freedom. This time of year has always been such a great reminder to myself to explore what my own living and working definition of freedom is. As with anything in life, this can shift and evolve over time based on life experiences. While my definition of freedom can be vastly different from yours - neither better or worse - I would love to share a traditional yogic chant:
"Lokah Samastah Sukinho Bhavantu"
This translates to:
"May all beings everywhere be happy and free. May the thoughts, words and actions of my own life contribute in some way to the happiness and freedom for all."
If you would like to meditate more with this chant, here is a direct link to David Lurey's song. Here is also a link for a Loving Kindness Metta Meditation offered by me. Wishing you all the happiness, love and freedom today and everyday.
In love, light + with gratitude,
Nicole
On present moment awareness through the senses.
What do you SEE?
What do you HEAR?
What do you SMELL?
What do you TASTE?
How about TOUCH?
Sight, sound, touch, taste, and smell... these are the 5 most recognized senses that contribute to present moment awareness. Research has found that tuning into our senses brings us back into the present moment and our current experience. Tuning into the present moment is proven to calm the mind.
With the constant ebbs and flows of our own individual lives and the collective, our mind can take us to very interesting places. I wanted to share this meditation in hopes that you can feel embodied, present and more at peace ... even if just for a few minutes. Please keep on taking care of yourselves and each other.
In love, light + with gratitude
Nicole
On finding your flow.
We are approaching the end of April… I still can’t believe how time is flying. The demands of life are still very much present, constantly shifting and changing.
As I continue to consciously practice mindfulness, I wanted to share this quote from Jon Kabat-Zinn that resonated with me...
"You can't stop the waves, but you can learn to surf."
I have never tried surfing myself, but have spent enough time near and in large bodies of water to know that controlling a wave is not really a thing... similar to trying to control the ebbs and flows of life…
Whether you are currently treading water, feel like you got knocked off your board, are gasping for air, or on top of that wave ... know that it’s all temporary and will eventually shift and I hope you find your flow in it all.
In love, light + with gratitude,
Nicole
On uncertainty.
“Embrace the uncertainty … when nothing is certain, anything is possible.” ~ Mandy Hale
Embracing uncertainty …
Trust and surrender are in close relationship with uncertainty. These can be some pretty big concepts to contemplate... mostly because they all suggest a lack of control.
There is a lot here to unpack...
Extend yourself some compassion and kindness as you dive in. Some inquiry could look like:
What does "uncertainty" mean to you?
Define "control" for yourself.
How are "uncertainty" and "control" the same? How are they different?
How do you react in moments of uncertainty?
With uncertainty typically comes the fear of the unknown... hence, resistance. Rather than defaulting to that narrative, I encourage you to lean into the sentiment of the quote above: "when nothing is certain, anything is possible" .. The endless opportunities, relationships and experiences that could unfold with the potential of bringing more love and joy into your life.
Wishing you a day ahead filled with the best kind of uncertainty.
In love, light + with gratitude,
Nicole
On cultivating patience.
"Adopt the pace of Nature; Her secret is patience." Ralph Waldo Emerson
As I wait for warm weather to arrive, this time of year is always such a great reminder of the importance of practicing patience. The definition of patience is "the capacity to accept or tolerate delay, difficulty or annoyance without getting angry or upset." Delay, difficulty and annoyance are typically things we encounter on a daily basis, from waiting in line, traffic jams, the arrival of spring weather, etc. By practicing patience we invite ourselves to be present rather than living in the future.
Cultivating patience is no easy task. Here are some practices that I have found helpful.
1. Recognize when you become impatient and what causes you to become impatient. Notice what triggers you as it's typically a response to not getting something that you want.
2. Investigate how impatience makes you feel in your mind and body. Is this a feeling you want?
3. Take a few deep breathes. With each exhale let go of any resistance or tension your impatience is creating in your mind and body.
4. Transform your impatience into patience by finding something in the present moment that is pleasant or interesting and focus on that (i.e. when stuck in a traffic jam, put on your favorite song and sing your heart out or call a loved one to catch up).
Cultivating patience is an act a self-compassion as it alleviates stress and suffering. It also creates a sense of equaminity, a sense of calm and ease as you navigate the constant shifts life has to offer. It's a matter of surrendering to the present moment.
Please share any other practices or experiences that you have found useful. Here's to finding a little bit more ease in our lives by practicing patience.
In love, light and with gratitude,
Nicole
On exploring S P A C E
What does *S P A C E* mean to you?
More quote inspiration for you ...
"Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom." -Viktor Frankl
It's the sacred pause. Rather than a reaction, you pick your response.
Some self-inquiry on tthis topic could include:
What comes up for you when contemplating this concept?
How do you see this showing up in your daily life?
What do you do to give yourself some space?
Do you think integrating more space in your life would be vaulable? Why or why not?
Whether its on your yoga mat, an uncomfortable interaction, or that really stressful moment throughout your day ... I hope you find the space you need. The pause to choose your response. And perhaps find some freedom and growth along the way.
In love, light + with gratitude,
Nicole
On prioritizing JOY.
How are you finding JOY in the day to day?
This time of year in Chicago tends to get a little long... the days blend together with a whole lot of gray and cold. Despite utilizing all my yoga and self care tools, I was still finding a bit of lack of inspiration and spark in my day to day. The morning pep talks were getting real.
Then this popped on my daily meditation app...
"When we are no longer able to change a situation, we are challenged to change ourselves" - Viktor Frankl.
So it has to be a mindset shift on my part. I have no control over the seasons and weather, I'm not moving out of Chicago anytime soon … So how can I hold myself accountable in bringing more inspiration into my own life?
PRIORITIZE JOY. All those other less than ideal things can still be true, but I made a conscious decision to bring joy to the forefront. Some of my self-inquiry involved …
Journaling on Joy:
List 3 things that bring you joy.
List the people in my life that bring joy.
Where can you integrate those above things into your life on a regular basis?
Once I got clearer on what joy meant to me and how it shows up in my life, every week, when organizing my schedule, the first thing that I plugged in was space for JOY. Then I filled in the work, the obligations, etc. but the joy came first. It was non-negotiable.
I also placed a photo of a joyful moment in my life on my desk. So even as I sit here and write, I glance at that image and it makes me smile.
If you have any other suggestions on your own process and how you stay inspired and find joy, please share. Wishing you space to prioritize joy.
In love, light + with gratitude,
Nicole
On exploring REST.
What is your relationship with REST?
For as long as I can remember I never valued rest. In fact, I thought rest was only for the weak. Our culture sends us some very interesting messages ... both implicitly and explicitly. As I continue to age (and hopefully gain more wisdom), my relationship to rest has changed significantly.
Through reading, research and my own self-experimentation (yes, I run experiments on myself all the time), I have discovered some very valuable things pertaining to rest. I want to be clear here ... rest and sleep are very different things in this context. More on sleep at a later time.
So let’s focus on rest…
Some of the definitions on REST that I have discovered in the dictionary include:
“to refresh oneself, as by sleeping, lying down, or relaxing”
“to relieve weariness by cessation of exertion or labor”
“to give rest to; refresh with rest”
“to lay or place for rest, ease, or support”
Rest can be difficult to define for individuals because it can look different for everyone. Rest is any behavior aimed at increasing physical or mental well-being… It can be active, such as going for a walk outside or taking a yoga class. Or passive, such as taking 10 minutes to sit down and breathe deeply and meditate, or even read a book. Regardless of what rest looks like for you, these daily behaviors can help you recover and recharge from physical and mental effort. Hence, why better rest is linked to better physical and mental health.
With the hustle and bustle of life, rest is typically the first thing to go, which may not seem like a big deal … but please reference above …. REST IS LINKED TO BETTER PHYSICAL AND MENTAL HEALTH. Through research science has found, these are several major benefits to daily rest and relaxation:
reduced stress and anxiety
improved mood
decreased blood pressure
chronic pain relief
improved immune health
stronger cardiovascular system
So then the self-inquiry becomes …. How can you better prioritize rest?
Well, that might first begin with shifting your relationship with rest. For me, this took my quite some time… but well worth all the journaling, the conversations, the forced slow down.
From there, find small ways in which you can incorporate rest and relaxation into your daily routine. We make time every day to eat, take our kids to school, do errands and go to work. Why should rest be any different? Start by finding a relaxation technique that works for you. This could be meditating, practicing yoga, walking outside, listening to music, reading a book, taking a bath or any combination of these things. When planning out your daily routine, find a consistent time to rest. Heck! Even add your “rest activity” to your to-do list if you are like me and like to cross things off so you feel “productive.” Find a way. Your overall well-being will benefit. And in a world that demands a lot of us.. mind, body, spirit … on a consistent basis, you might as well take these small moments to love yourself and prioritize your health. Being in good health will only increase your quality of life.
Please let me know what you discover along the way as you explore what rest means to you. I’m always happy to chat about it more. My greatest hope with this post is that you are able to experience all the benefits of rest through your own self-inquiry.
In love, light + with gratitude,
Nicole xo
THANK YOU
A quick note of gratitude as we are in the season of appreciation. While I say it all the time, just want to make sure you know how grateful I am for YOU.
Sending a giant heartfelt *thank you* to everyone that showed up ...
Whether it was yoga related ...
A class at the studio, virtual classes, the Thursday morning park crew, moon ceremonies, patreon members and teacher training. Private clients. Special events.
Beyond the yoga ...
Thank you for those that shared advice with technology and websites. Book club. A double tap on IG. Walks and picnics. Care packages, notes and flowers. The zoom room and FaceTime. A quick high-five of encouragement.
However you showed up, I am so very grateful for you. Your support and energy has inspired me more than you could ever know. Thank you for that.
In love, light + with gratitude,
Nicole
On exploring digital communication.
Staying connected is such an integral part of human existence, and our current reality requires more and more digital communication. For everything.
In my own life, I go through constant ebbs and flows with how I contribute to these spaces, along with how I consume in the digital world. Since I also experience some resistance to particular digital spacies, I got really curious about the use of digital communication in my life.
There are moments when I catch myself often mindlessly flickering through emails and social media whenever I have a "break". Comparing myself to others. Having a difficult time learning how to create and troubleshoot in various areas. Of course certain activities required my time and attention, but others simply did not. This inspired me to take a closer look at my motivations and emotions surrounding my use of digital communication.
It's always a journey of self-inquiry and these are the questions I asked myself:
When do you look at your phone or emails? (as soon as you wake up, late at night, while with friends, etc.)
How does it make you feel when you use your devices? (connected, happy, anxious, jealous, etc.)
What effect does this have on different aspects of your life? (sleep, social, exercise, etc.)
I'm finding that it's a constant balancing act for myself, and will most likely be the case for the rest of my existence. If you have any helpful insights or personal experiences, please share.
Here's to staying connected in a way that invites more joy and adds value to our lives.
In love, light + with gratitude,
Nicole
On breath and mindfulness.
We often take the breath for granted ... until we can't breathe, or we have a cold, or there are masks involved that make it more challenging to breathe, etc. Despite what is going on, the breath is always there. Constantly coming in and going out of the body. We are being breathed.
Jon Kabat-Zinn so eloquently says, "...our breathing can serve as a convenient first object of attention to bring us back into the present moment, because we are only breathing now - the last breath is gone, the next one hasn't come yet - it is always a matter of this one. It is an ideal anchor for our wayward attention."
The breath keeps us present, a link to the here and now. The self inquiry then becomes ... Can you be fully present for the felt experience of breathing?
As you start to bring more awareness to your breath, I encourage you to get really curious. Simply observing the biomechanics of how you breathe - what muscles are working, softening, notice if the breath is moving to certain parts of your body (or lack of), anything and everything about this flow. Notice the moments when the breath flows freely. Check in with what you are doing and how you are carrying yourself when you can breathe with a sense of ease. Do the same process of observation when it’s challenging to breathe or when the breath quickens. As you move through this practice, that reminder that it’s all from a place of non-judgement. Perhaps you make some mental notes for yourself, or take pen to paper, but notice if patterns start to arise. It’s simply information and gaining awareness surrounding your breath.
Some of my own personal examples ….
My breath quickens every time I get in my vehicle.
My breath slows down when I sit on the grass in the sunshine.
Of course these are some obvious examples, but I encourage you to start to notice what happens in your own life. Your breath can give you a lot of information on how the present moment experience is impacting you physically, mentally and emotionally. Mindful awareness to the breath not only keeps you present, but it’s an opportunity to learn about yourself.
Practice on, friends.
In love, light + with gratitude,
Nicole
On mindfulness “best practices”.
Mindfulness is proven to improve quality of life. The practice of mindfulness is simply awareness of the present moment, meaning it can basically be practiced all the time.
Four main components of mindfulness (from Jon Kabat-Zinn + Ashley Turner) include:
paying attention
on purpose
to the present moment
with non-judgmental awareness
Although mindfulness can be practiced at any point, anytime and anywhere, when first integrating mindfulness into your life, it could be useful to do so in a structured way.
Here are some useful suggestions that I have discovered along the way from my own personal practice:
Pick one activity that you already do and make it mindful! Strive to be fully absorbed for whatever activity you select … like brushing your teeth, washing the dishes, walking, a yoga practice, etc.
Make your practice daily. When selecting your activity mentioned above, make sure it’s something you do everyday to reinforce consistency.
Start small. Pick an activity that doesn’t take a significant amount of time and then build from there. This will allow you to gradually strengthen your "mindfulness muscle.”
Practice compassion. Mindfulness is meant to be a practice and not a performance. There will be moments of distraction, of wandering thoughts, etc. Give yourself space to notice when you shift away from the present moment, extend yourself some compassion, and simply return to your mindfulness practice without adding anything extra to the process (easier said than done). Perhaps even strive to do so with some humor.
Here's to living a life fully present for the totality of the journey. Keep me posted with how things unfold for you.
In love, light + with gratitude,
Nicole
On mindfulness.
The past few posts have involved an exploration of meditation - from the benefits, some pro-tips and different styles. Now we shift into mindfulness, as this is a facet of meditation that many find more accessible.
Have you ever been fully absorbed in what you were doing? Like no other distractions, nothing else on your mind and completely in sync with your experience? This is the essence of mindfulness.
According to Jon Kabat-Zinn, one of the greatest proponents of mindfulness in the field of modern medical science, "Mindfulness means paying attention in a particular way; on purpose, in the present moment, and non judgmentally."
How can you consciously start to integrate more mindfulness into your life?
As the practice of mindfulness is simply awareness of the present moment, it can basically be practiced at any moment. Think of simple day to day tasks and activities like washing the dishes, going for a walk, having a conversation... how often does your mind wander during those common activities? It happens to me more than I would like to admit. Anytime we release the random thoughts and return our awareness to the present experience, we are practicing mindfulness.
Although mindfulness can be practiced at any point, anytime and anywhere, when first integrating mindfulness into your life, it could be useful to do so in a structured way. To make a conscious decision to be fully absorbed in whatever the activity is. Pick one activity that you do on a daily basis, commit to putting all distractions aside, and being fully engrossed and embodied in whatever that activity is. With continued practice, this shift of being fully present starts to happen more naturally. Present moment awareness becomes such a beautiful and rewarding way to live life.
I can't wait to hear about your mindfulness journey. Please reach out with any insights. Practice on.
In love, light + with gratitude,Nicole
On exploring different types of meditation.
For the month of August, we continue the exploration on meditation (side note: I can't believe we are already in the month of August!). The prior two months we discussed the benefits of meditation that science has proven, along with some pro-tips to set yourself up for success. Different practices resonate with different people, so for this next part in our meditation series, I want to share different types of meditation.
Below are a few different types of meditation:
Breath awareness: this practice involves focusing on your breath. There are several ways to do this... It could look like counting your breath, focusing on the lift and lower of the navel center as you breathe, or even concentrating on just the exhale. These are just a few examples, but know that your breath is a link to the present moment, so it's a really lovely way to bear witness to your existence.
Mantra/Japa meditation: this practice involves repeating a phrase over and over. "So hum" is a popular mantra which translates to "I am that." Truly it's a matter of finding a phrase that resonates with you and what is currently happening in your life, and working to embody that energy. You sit with the phrase and allow it to be a focal point for your meditation practice.
Body scan: this practice utilizes the sensations in the body as the object of attention. As you make your way through different body parts, acknowledging what is happening, and then working to soften and relax. This is a powerful way to work to release stress in the body.
Loving-kindness/Metta Meditation: this practice is used to strengthen feelings of compassion, kindness and acceptance toward oneself and others. It involves opening the mind to receive love from others and then sending well wishes to loved ones, friends, acquaintances and all living beings.
As you "try on" these different styles of meditation, it might require a bit of trial and error as you explore what works for you. This also can change and evolve based on what's happening in your life. I suggest sitting with a practice for a minimum of a 40 day period and see what happens. If it's not working, you let it go and try something else. I can't wait to hear about how your practice expands. Happy meditating.
In love, light + with gratitude,
Nicole
On meditation “best practices”.
As we continue to explore meditation and how to incorporate this powerful practice into our lives, I would like to offer some best practices.
Last month I shared just a few of the many benefits of a consistent meditation practice. Knowing the WHY hopefully sparks some inspiration, especially on those days when it's extra challenging to make it to your meditation cushion.
Here are some helpful tips as you strive to integrate meditation into your life:
Find a comfortable seat/position: whether that means lying down, sitting on a chair, investing in a meditation cushion. Make sure that you are comfortable to minimize distractions. This might involve a little bit of trial + error, or adjusting on a daily basis based on what's happening in your body.
Pick a spot: Find a space in your home with minimal distractions to facilitate the transition into your meditation practice. This could involve candles + items that are meaningful to you.
Decide on a daily time: Pick a time that consistently works in your life, whether it's with your morning coffee, after yoga + exercise, etc.
Start small: Start with a time that feels approachable for you … that could be 5 minutes, and then gradually build from there.
Beyond allocating specific times to be in meditation, you can also explore ways to integrate mindfulness into your daily life. Mindfulness if a form of meditation. Jon Kabat-Zinn defines mindfulness as "... paying attention in a particular way; on purpose, in the present moment, and non-judgmentally." It is simply awareness in the present moment ... walking the dog, cooking dinner, conversations with friends, etc. Consider picking a daily activity: morning shower, eating a meal, going for a walk, it could be anything ... and focus wholly and completely on that single activity. No phones, no TV, no music, and be fully absorbed in whatever you are doing.
Next month, I will offer some suggestions on different types of meditation practices. In the meantime, I hope this gives you some ways to explore integrating meditation and mindfulness in your daily life. Please let me know how your practice and your summer is going.
In love, light + with gratitude,
Nicole