Yoga Therapy: The Non-Pharmacological Intervention for Health Management and Patient Empowerment

The healthcare landscape is evolving with a growing emphasis on holistic approaches to wellness. Among these, yoga therapy has emerged as a powerful, non-pharmacological intervention for supporting the optimal health and well-being of most patients with practices they can practice at home and on their own. Yoga represents a broad spectrum of ancient spiritual practices from India and South East Asia that, when applied therapeutically, provides unique blends of physical, mental, and spiritual benefits that complement traditional medical treatments and empower individuals to take an active role in their health and healing.

The shift towards non-pharmacological interventions in healthcare reflects a growing recognition of the impact lifestyle has on health and well-being along with the limitations and potential side effects of medication-based treatments. Yoga therapy offers a suite of non-drug approaches that can be particularly beneficial for managing chronic conditions, reducing stress, and improving overall quality of life. Yoga therapy is a specialized field that adapts the principles and practices of yoga to address specific health conditions. Unlike general yoga classes, which typically focus on physical postures and overall wellness, yoga therapy is tailored to individual needs and can be easily integrated into a comprehensive treatment plan. In hospitals, like the Cleveland Clinic, yoga therapists work alongside medical professionals to provide complementary care for a wide range of physical and mental health conditions.

Key non-pharmacological interventions in yoga therapy include:

1. Asana (Physical Postures): Adapted yoga poses that improve flexibility, strength, and body awareness.

2. Pranayama (Breathing Techniques): Controlled breathing exercises that enhance respiratory function and promote relaxation.

3. Meditation and Mindfulness Practices: Techniques to cultivate mental clarity, emotional regulation, and stress reduction.

4. Relaxation Techniques: Methods such as yoga nidra (yogic sleep) that promote deep relaxation and restore the nervous system.

5. Yoga Philosophy: Yoga philosophy offers a universal framework for morals and ethics including principles of non-harm, truthfulness, non-stealing, moderation, cleanliness, persistence and more.

These interventions have shown promise in managing conditions such as chronic pain, anxiety, depression, insomnia, and cardiovascular diseases. By addressing both physical and mental aspects of health, yoga therapy provides a holistic approach to wellness that can complement or, in some cases, reduce the need for pharmaceutical interventions.

This approach shifts the traditional patient-practitioner dynamic, encouraging individuals to become active participants in their healing process. Yoga therapy empowers patients by:

• Fostering self-awareness: Through mindful practices, individuals learn to listen to their bodies and recognize early signs of stress or imbalance.

• Teaching self-regulation: Patients acquire tools to manage their symptoms, emotions, and energy levels independently.

• Promoting self-efficacy: As individuals experience improvements through their own efforts, they gain confidence in their ability to influence their health outcomes.

Yoga therapists play a crucial role in this empowerment process, acting as guides, educating patients about their conditions and providing them with personalized tools and practices. This collaborative approach ensures that patients feel supported while developing the skills to manage their health proactively.

The efficacy of yoga therapy is increasingly supported by scientific research, which is essential to the integration of yoga therapy into the health care system. Researchers acknowledge the need for larger, more rigorous studies to further validate its effectiveness across different populations and conditions, yet, numerous studies have demonstrated its benefits for various health conditions. For example,

• A systematic review published in the Journal of Pain Research found that yoga therapy can significantly reduce chronic lower back pain and improve function.

• Research in the Journal of Clinical Psychiatry showed that yoga interventions can be effective in reducing symptoms of anxiety and depression.

• A study in the European Journal of Preventive Cardiology indicated that yoga therapy could improve risk factors for cardiovascular disease, including blood pressure and cholesterol levels.

So, the integration of yoga therapy into mainstream healthcare settings encounters both opportunities and challenges. Some hospitals and clinics offer yoga therapy programs as part of their integrative medicine department, while other specialists may integrate yoga therapy programs into their clinics and patients’ treatment plans. Collaboration between yoga therapists and healthcare professionals is best to ensure coordinated, patient-centered care. However, challenges remain, including insurance coverage limitations and the need for broader recognition of yoga therapy as a legitimate healthcare intervention. As yoga therapists continue to demonstrate effectiveness as partners in health care, it's likely that yoga therapy becomes an integral part of healthcare.

Yoga therapy represents a powerful approach to health management, offering non-pharmacological interventions that empower patients to take an active role in their wellness journey. As healthcare continues to evolve towards more holistic and patient-centered models, the integration of yoga therapy presents exciting possibilities for improving health outcomes and quality of life.

Directions Toward Your Optimal Health and Wellness

The Signs Revealing Your Way

Your well-being is important to you, and you steer toward your well-being or away from your well-being with daily choices. You can discover and respond to your needs in ways that propel you into a life well-lived. Here are just a few signs that can bring clear direction to your daily choices.

Loneliness: A Path to Connection

Did you know that your state of belonging profoundly impacts your physical and mental health? Surprisingly, researchers now suggest that loneliness is even more detrimental to health than habitual cigarette smoking! When you feel lonely, it's can be sign that you need belonging. When you recognize loneliness, immediate action is crucial. Don't wait for help to come to you—seek out direct social connections. Visit people and places where you feel a sense of belonging, such as your mom's house, a church, temple, or mosque, or simply engage in a heartfelt chat with a good friend. You can even consider getting a pet! Additionally, nurturing self-connection and spiritual exploration through practices like meditation, nature walks, and prayer can be powerful tools to address and prevent loneliness. When allergies and health concerns prevent you from seeking traditional connections, virtual communities and online events and classes can provide a sense of belonging, much like what we offer at Your Kompass.

Embracing Goodness: A Path to Well-Being

The commitment to being a good person is a valuable attribute that keeps you mindful of the impact of your thoughts and actions. Interestingly, there's an inverse relationship between assuming that we are good people and actually behaving as such. Recognize that being a good person requires continuous effort and vigilance to sustain goodness in your thoughts and actions. Your dedication to goodness is not only commendable but also beneficial to your health. By avoiding the stress and emotional pain of hatred, guilt, and shame, which can have detrimental effects on your physiological and mental well-being, you are on the right track. Remember, being a good person begins with the love and compassion you have for yourself and those in your immediate surroundings. It's a myth that only the good die young—goodness can lead to a long and fulfilling life!

Listening to Pain: A Path to Healing

When your body experiences pain, it's a signal that demands your attention. Just as a scream demands to be heard, pain is your body's way of communicating with you. Instead of ignoring it, it's important to stop and listen to the sensation. While it's natural to want to tune out pain, acknowledging and addressing it is essential for resolving it. Mindfulness practices have been shown to have a significant impact on managing and alleviating body pain, offering a path to healing and relief. Your yoga mat provides powerful space for you to stop and listen to your pain. No need to make your pain louder on the yoga mat with uncomfortable postures, and instead find a way to position yourself in the least amount of pain, using pillows and props. Then bring your attention and your breath toward the pain, not to change it, but to simply be present with it. This is the action of listening. Allow yourself to feel things other than pain, like your emotions and areas of your body that are pain-free. In response to listening, acknowledge what you feel, including the desire for the pain to leave or end. Keep listening until the source and solution to your pain is revealed. This can be difficult to do on your own, because pain can be so distressing, so here is where a certified Yoga Therapist can help make a difference. Your Kompass Yoga Therapists are here to help!

Navigating Stress and Burnout: A Path to Renewal

When the weight of frustration and the sense of being stuck begin to weigh heavily on your spirit, it's often a sign that you may be grappling with the effects of stress and burnout. These feelings are signals calling for your attention, and it's crucial to respond wisely. One of the most powerful antidotes is the unwavering support of loved ones. Opening up and sharing your feelings with trusted friends and family members can provide a comforting balm for the soul. Their empathy and understanding can help alleviate the burden and remind you that you are not alone in your struggles. Their love, faith and humor can inspire your soul and refresh your mind.

Reclaiming balance and harmony in your life by taking time for activities that bring you fun and joy—whether it's immersing yourself in a social group, a favorite hobby, indulging in a soothing bath, or simply enjoying a peaceful walk in nature. It is hard to have fun when you are distressed, so it’s good to practice having fun regularly! Fun and joy will replenish your spirit and provide a much-needed respite from the demands of everyday life.

Furthermore, delving into mindfulness and relaxation techniques can offer profound relief from the grip of stress and burnout. Practices such as meditation, deep breathing exercises, and gentle yoga can foster a sense of calm and inner peace, helping to soothe the frayed edges of your being. These techniques not only provide immediate solace but also cultivate resilience, empowering you to navigate future challenges with greater equanimity. And Your Kompass is here to support your practices! Join us for Monday Morning Meditation, which is a complimentary class meant to support your good life!

Remember, your well-being is a journey, and recognizing these signs is the first step toward achieving your optimal health and wellness. Let these moments of struggle become opportunities for growth and renewal, guiding you toward a more balanced and fulfilling existence.Embrace these insights as guideposts on your path to a fulfilling and balanced life.

Babci's Perfect Storm

Suddenly in the room, which had otherwise been quiet and still

But for the noises to which we had become immune,

Without warning there came a rush of wind and wildness.

It lifted the hair on my arms, neck and head.

And blasted the calm with perfect inner storms.

Everyone became confused and afraid. 

Dad yelled over the urgency to brace down,

“We need a nurse. Something’s happening!”

He shouted over the gusts of a quickened breath

“What’s happening?”

My sister and I dug our feet more firmly into the ground.

We braced ourselves. Hands-in-hands, our fingers tightened.

Our eyes met. We didn’t know.

We just held on to her and to each other.

My mother held onto my father.

And her rapidly panting breath lifted and spun our souls

Like tidal waves crashing into our collective consciousness.

Was this it??

This was it.

The final devastating collapse.

The twisting, spinning ether, as quickly as it rose,

It fell. It became more than still.

there was no breath, the moment froze.

Gripping all that was left, no one moved.

Silence, yet eyes and hearts were screaming.

Our most perfect home, our safest place was gone.

Dad breathed in and time resumed ticking.

“Call Dziadzi.” And the energy picked up.

It brought in the heavy rains and our faces flooded.

I stayed still. Her hand in mine. Fading warmth.

Ebbing away like thunder clouds thinning, breaking-up to slowly disappear.

Still, I sat with that precious, final sensation.

And I thought of the bright light and eternal peace

She might experience on a new shore of existence.

And it brought me a little sunshine.

by Sarah K Greco, March 2020

Words for the Earth Healers on Earth Day

You are the Wind.

Cool the heat and carry away the cold.

Give lift to those ready for flight.

Stir all things around.

Usher in the change.

You are the Rain.

Wash away the obstacles and poisons.

Wash in the new ways of being.

Expand the experience here now.

Create pools for diving in, deeply.

You are the Earth.

Give ground to the floaters.

Support foundations for growth.

Nurture the unique blooms.

Hold our experience.

You are the Sun.

Signal a new dawn and day.

Bring light and warmth in clear skies.

And let it be when clouds do cover,

none-the-less, You Shine.

Practicing Yoga Therapy Unlicensed in New York State

As Published on Yoga Therapy Link Spring 2020

Since before I started as a Yoga Teacher in 2001, the relationship between Yoga, as alternative and complementary health care service, and New York State law has been, and still is, unstated and ambiguous. As a professional, this is a source of stress requiring hyper-vigilance and sensitivity around the unknowns and the possibility of breaking the law. Below you’ll find a free downloadable guide to help you.

In 2005, I became co-owner of an incorporated studio/spa, with a small 200-hr Yoga Teacher Training (YTT) program.  It was about 2008 when New York State began an audit of businesses in the health & beauty industry. Issues of employment, independent contracting, worker’s compensation, and unemployment insurance manifested in devastating fines for studios like mine. On top of that, owners/operators of YTT programs received letters promising up to $50,000 in fines for failure to license as vocational school citing state education law.  My business was overcome by fines and instability. By the end of 2010, we shut down.

In March of 2010, however, New York State passed an amendment to section 5001 of state education law, which provided licensing exemptions for YTT programs yet qualified them as courses “for the purposes of leisure, hobby, or personal enrichment.”

I became disenchanted with the identity assigned and readily embodied by the Yoga—as fitness and fashion—Industry. In 2013, I became certified in Phoenix Rising Yoga Therapy and began calling myself Yoga Therapist. But new issues rose to the surface in the emerging field of Yoga Therapy.

Leaders in the field had collaborated to form The International Association of Yoga Therapists (IAYT), bringing standards, accreditation, and certification to Yoga Therapy. These leaders urge vigilance and caution around the possibility of practicing medicine without a license and the use of touch with clients. Gaining greater clarity and understanding of the legalities and ethics of these two issues supports me in private practice and as an educator.

The practice of Yoga is known, anecdotally, to benefit physical health, stamina, longevity, mental clarity, acuity, emotional well-being, and also, spiritual enlightenment. Indian texts, dating as far back as 600 BCE, record knowledge that Yoga practice improves and enhances the human physical, emotional, and mental condition. In contemporary times, objective research on Yoga’s impact to human health and wellness has shown that Yoga contributes to quantifiable improvements in physical and mental health. Globally, people turn to Yoga as an alternative or complement to their health care regimens. Clients seek out Yoga Therapy to address structural concerns like scoliosis and sciatic nerve pain, and physiological issues like asthma, obesity, menopause, autoimmune diseases, etc. Clients also seek out Yoga Therapy to address mental and emotional issues, like bereavement, PTS(D), depression, anxiety, addiction recovery and more. Often medical and mental health professionals refer their patients to Yoga classes or Yoga Therapists. 

Yoga Therapy could, debatably, exist at the edge of practicing medicine, mental health counseling or physical therapy without a license. NYS Education Law, Article 131, §6521 states, “The practice . . . of medicine is defined as diagnosing, treating, operating or prescribing for any human disease, pain, injury, deformity or physical condition.” Article 163  §8402 defines mental health counseling as “the evaluation, assessment, amelioration, treatment, modification, or adjustment to a disability, problem, or disorder of behavior, character, development, emotion, personality or relationships by the use of verbal or behavioral methods with individuals, couples, families or groups . . . .” And Article 136 § 6731 describes that a physical therapist works to restore, maintain, and improve a person’s movement and function.

Yoga Therapists do engage specific Yogic lenses for assessment, apply relevant practices and techniques, and recommend Yogic lifestyle changes in response to clients’ physical, emotional and mental concerns. This could imply that Yoga Therapy involves diagnosis, treatment and prescriptive remedies. At first glance, and on the surface, it may seem like Yoga Therapy may breach into some of the above definitions, and may be vulnerable to law enforcement and litigation. 

This concern is not unique to Yoga Therapy. Organizations like  National Health Freedom Action have petitioned states for decades, lobbying for legislation to protect alternative and complementary health care providers from being “unfairly charged” with practicing medicine without a license.  These laws, known as Safe Harbor Exemption Laws, have been passed in 10 states. Most recently, in June of 2019, Maine passed the Right To Practice Complementary and Alternative Health Care Act, in which alternative and complementary health care providers are free to practice, as long as they do not do surgery, or take x-rays or interfere with prescriptions, etc. and do provide appropriate disclosures, waivers and consent forms. New York State brought Safe Harbor Exemption legislation to action in 2008 but it did not pass. In 2015-2016, another bill appeared to group complementary and alternative medicine into regulations regarding Dietetics, and it was opposed.  The issue has not come up again for action nor has Yoga Therapy been litigated in New York State.

In the best interest of professionalizing the field of Yoga Therapy and providing safety for Yoga Therapists and clients, IAYT published a Scope of Practice and a Code of Ethics and Professional Responsibility in 2016. The Scope and Code were created to provide a clear professional paradigm that could support Yoga Therapists pioneering the field. That same year, Yoga Alliance, a well-known registry for YTT programs and Yoga teachers, distanced themselves from Yoga Therapy. Based on a consultation with Law 360 to assess ”the Legal Risk of Unregulated Yoga Therapy,” Yoga Alliance enforced new policies banning the use of words like therapy and healing on profiles and websites of registered users. Yoga Alliance required Yoga Therapists like myself to post a disclaimer reading “the yoga therapy components are not derived from her status as an RYT® with Yoga Alliance Registry.” 

Ethically, my marketing speaks to creating strength, stamina, vitality and sense of self. I don’t offer to fix conditions, but I do say that I will accept people with them. I honor the scope of practice as established by IAYT, and — while I am not  breaking any law in NYS — professionally, I am vulnerable.

There are no laws that prohibit one person from touching another person in a professional setting in New York State. There are laws that regulate touch in fields like massage therapy, and penal codes that outlaw certain types of violent, abusive or non-consensual touch. It is a felony to practice massage therapy without a license. It is a misdemeanor to assault and cause injury, or to forcibly touch someone. I am not breaking the law when I touch my clients; but without care and ethics, I could.

Yoga Therapy is not massage therapy, where therapists are required to have a “license to touch.”  NYS Education Law Article 155, defines massage as skin and muscle manipulation techniques, like stroking and kneading. In the course of a Yoga Therapy session, a therapist may use touch and body contact to assist and support clients with postural alignment, stability, endurance, balance, and focused mental awareness. Touch may be used on the extremities, limbs, shoulders, hips, ribs, belly, back, neck and head. A therapist may engage in partner-style yoga postures with clients, increasing touch and contact, e.g. sitting back-to-back. Touch in Yoga Therapy is distinct from massage therapy in its use, application and outcome, though the distinction may not be obvious to the inexperienced client.

Should an assisted or supported yoga posture require hand placement on hip, shoulder or any other area of the body, and Yoga Therapist behaves or speaks in a sexually suggestive way, the penal code will apply. Healthcare providers using inappropriate touch face Article 130, which prohibits forcible touching. This criminal charge occurs when a person “intentionally, and for no legitimate purpose, forcibly touches the sexual or  other  intimate  parts  of  another person  for  the purpose of degrading or abusing such person, or for the  purpose of gratifying the actor's sexual desire.” The code states that “forcible touching includes squeezing, grabbing or pinching.” Should an assisted or supported yoga posture lead to an injury, penal code could apply.  Article 120 says a person “is guilty of assault in the third degree when . . . they recklessly cause physical injury to another person.” 

Touch in Yoga Therapy is informed primarily by the Ethics of Yoga.  These ethics are non-harm, honesty, non-stealing, restraining sexual energy and non-coveting. In more recent years, the Yoga Ethic has become even more refined by growing discernment around risk management, trauma-sensitivity, gender/race power dynamics and informed consent. The Yoga Therapist is trained to be carefully aware of their position of power and the possibility of re-triggering an injury or traumatic response. This possibility requires that a Yoga Therapist educate clients while inviting the client to accept or reject touch each time it is initiated. Yoga Therapists are trained to empower clients with choice by describing what they will do and waiting for the client’s agreement. This “law-in-mind” emphasizing consent has developed from the influence of psychotherapists and medical professionals who bridge into the field of Yoga Therapy, and from the shame of past guru abuses.

Without an urgent cause for scrutiny, Yoga Therapy dwells below the radar of New York State regulations. This gave the field of Yoga Therapy a chance to self-regulate as it formed and professionalized. IAYT prioritized the diversity of Yoga Therapy traditions while identifying consistent standards and criteria for professional practice. IAYT established the definition of Yoga Therapy in 2008, standards and accreditation for Yoga Therapy Training programs in 2012, and certification for qualified Yoga Therapists in 2016. Right now, IAYT is developing a certification exam in consultation with Kryterion Global Testing Solutions.

These are the necessary steps for professionalization of an emerging field. For the Yoga Therapist to offer Yoga Therapy services, written waivers and consent forms are helpful and legislation creates the most protection. The ideal would be for New York to pass legislation like Maine’s Right to Practice CAM law. In time the question will be whether New York and other states accept the self-regulating footprint established by IAYT or enact legislation regarding Yoga Therapy by another standard (and/or create its own exam). Until then the most legally defensible and ethical thing to do is become certified by IAYT and practice according to its Scope of Practice and Professional Ethics.

Be All In - A spring reflection

BE ALL IN
The Value of Embodied Wisdom - Intention into Action

“Unlike your mental conditioning, your body always tells the plain truth
— so why not learn to listen to it?”
— Michael Lee,
MA, Dip.Soc.Sci, Dip.T., C-IAYT, E-RYT 500,
Founder and Dean of Phoenix Rising School of Yoga Therapy

....from my journal 2015

Spring is a hard-working season for me. Living on 50 acres with gardens, berry patches, and ponds takes physical labor; every year, my fingers ache, my hips stiffen, and my feet swell. This year is no different  — well, wait … I am different. Although I’ve known this season to be long, arduous, and overwhelming, this year, something new happened.

I learned to be all in: to be completely aware of my body, breath, mind, emotions, and Intention. I’ve brought the Phoenix Rising Therapeutic Yoga approach into my daily life. I’ve noticed that it’s rather a natural process. I wake up and move around, check in with myself, and form and intention around my day. I move through my day with frequent “Awareness Breaks” and find meaning from my day before going to bed. I am experiencing many good changes in my body and life as a result.

What I’ve found by being all in (fully committed to my Phoenix Rising process), is that it’s not what I am doing, but how I am being in my doings.  When I am in my head, with thoughts driving the day, life is more than a little stressful. I ignore my body in order to serve my to-do list until something gets strained, tweaked, or sick. I feel frantic to complete a to-do list that grows fast daily! Without Intention for how I want to be that day or what I want to receive from my day, I wander from task to task and don’t acknowledge progress, which adds stress.

When I realize that it’s time to really tune into my embodied state, my mind tries to talk me out of it. “It hurts in there! It’s tired in there! Body just wants to sleep and there’s too much to do.” In noticing these thoughts, I can see that they are reasonable … but are they true?

Moving my body and breathing deeply relieves the stiffness and invigorates where I feel fatigue. My body knows that it is morning and that the busy day has just begun. My body knows that I recognize it’s tired. My body knows there is much on my mind and to-do list. My body is willing and tired.

I internally witness my sensations, my thoughts, my movements, my breaths. I listen deeply to my body and its wordless expression. My mind acknowledges the experience and finds the words: “Engage respectfully. Engage gently. Do what you do with ease. Be mindful of pace. Let’s work together.” An integrated body and mind informs clear Intention of my approach to this particular day. “One thing at a time with mindfulness and presence.”

Intention into Action makes my day gently productive.

5 Meaningful Gifts to Give and Receive Abundantly

The gifts we give, we want them to have meaning. It’s why we search for that perfect something for someone special. We want our gifts to be valued, so we spend generously. We want the gifts we give to make a difference, so we try to think of what people really need.

You are a beautiful and generous soul, especially to those you love. You deserve to feel that sense of fulfillment when you give, but if it’s not what’s happening within you, maybe sharing in any or all of these 5 gifts will do the trick!

Fresh Air

Yeah – fresh air. This is important stuff! Living inside all winter can aggravate your lungs with stale, recycled air and it’s dusty allergens. Fresh air is inspiring, invigorating and refreshing! Your body responds to a deep breath of fresh air mentally and emotionally, and you know this! Remember the last time you lost your temper or felt really really disappointed. You wanted some alone time, so you took a walk outside and got some….that right! FRESH AIR!!

No matter what the weather, put your gear on and go outside! Give your body a big breath of fresh air and feel it. Take a walk out in nature and notice the difference it makes! Bring your friends or family members, especially the ones who need a breath of fresh air and notice, acknowledge and validate the difference it makes in them. “Wow Mom, you’re cheeks are so rosey and you look so vibrant!”

Fresh air costs nothing and deeply enlivens us! Share this gift generously!!!

Smiles

Smiles are the easiest thing in the world to give, when you’re feeling them! (And they require some serious strength when life sucks.) When we share our smiles it makes a difference and usually a really big difference.

I know of some pretty crabby people, and when they smile, it is exciting! Laughter erupts and fun ensues. “Look at Grandpa! He likes it!” Now everyone gets engaged in the joy that lit up grandpa’s smile. This is how much of a difference is made when some smiles! I can imagine what life would be like with them if they smiled more!

Smiles, like laughter, can be contagious! It’s the good contagious! The world needs more smiles. Just find a reason to turn up the corners of your mouth and then make eye contact. Notice your contribution to Joy to the World!

Kindness

Kindness is a gift that gives back because of the natural flow of Karma….well not just Karma. Evidently, Kindness is good for your heart – really – physiologically good for your heart!! David R Hamilton, PhD explains in his 2011 blog The 5 Side Effects of Kindness,

“Acts of kindness are often accompanied by emotional warmth. Emotional warmth produces the hormone, oxytocin, in the brain and throughout the body. Of recent interest is its significant role in the cardiovascular system.

Oxytocin causes the release of a chemical called nitric oxide in blood vessels, which dilates (expands) the blood vessels. This reduces blood pressure and therefore oxytocin is known as a ‘cardioprotective’ hormone because it protects the heart (by lowering blood pressure). The key is that acts kindness can produce oxytocin and therefore kindness can be said to be cardioprotective.”

Kindness is something we can pay forward to heart health and that’s an incredible incentive for finding the gentle, accepting and sweet side of ourselves. However, when we are not in a good place (emotionally/mentally) being kind can feel like a struggle. If that’s you, simply focus on being kind to yourself. Watch your inner critic and asks her/him to quiet down. Give yourself a reason to smile with some special treat.

If you have real hearth health concerns and struggle with kindness, then practicing acts of kindness becomes medicinal – something to do regularly and maybe with the help of someone else and truly you can begin to heal! That’s right, if you struggle with kindness, seek out kind people and be in their presence. Receive their kindness and learn from it. Give yourself time to process and change and kind you will become.

Kindness takes no energy and requires no money. Kindness is holding the door for the person behind you. Kindness is doing something unexpected, necessary and with good intention. “Here, please, you go first.” “I am glad we are together right now.”

Compliments

Words can lift us up and they can let us down. Your words are yours to give, and you don’t even need many! You just need quality! Consider how you talk to yourself, your pets, your family members and friends. At worst, you are hating them and at best you are loving them – no matter which, you have words to describe them. Begin with the people easiest for you to compliment or dive right in there and find a way to compliment your arch nemesis – either way, start a practice of offering kind, appreciative words to the people, animals and things in your life. Notice the difference it makes in them, in you and in your environment.

Hey, but don’t get insincere with it…that’s like giving someone dog treats instead of cookies. They are going to see through your insincerity and it will leave a bad taste in their mouth. It will be the same if you insincerely compliment yourself – you won’t even take a bite because you know it’s a dog treat.

Be sincere. You don’t have to go deep. I have seen people uplifted by something as simple as complimenting someone’s favorite sports team having potential. Like, respect and appreciate yourself verbally. Let people know you like them respect them, appreciate them. It makes such a difference, it could change your entire community’s life.

Companionship

We all do better with friends in this world. Be the Friend! If you have it within you to be a companion and to be a friend, especially to those who need friends, then do it! It costs you nothing and means everything to them.

Did you realize that loneliness increases the risk of dying by 26%? We are social creatures. We all deserve a friend in this world. Senior citizens are especially vulnerable this time of year. Here in central New York, seniors are often locked inside due to the ice and snow and long nights. Seniors who are alone often find themselves easily and gravely depressed this time of year. Imagine the difference a cup of tea with you would make to them.

You don’t need to be the “host with the most”. You don’t have to have the perfect words or manners. You can be yourself. You can be talkative or quiet. Simply be present. Give the gift of your companionship. Whether you silently help a neighbor shovel their walk, or you chat up Grammy’s ear visiting her at the home, or you simply sit next to someone for a few moments in an open and friendly way, enjoy the gift of companionship- that experience of not being alone.

Be Generous! It’s All Easily Freely Given and Shared!

Give these gifts abundantly to yourself and share with others! Share with me in the comments the difference you experience in sharing gifts like fresh air, smiles, kindness, compliments and companionship. In what way does it change your experience this holiday season?

Click here to see the first video accompaniment to my blog. I’m a technical work in progress, so sorry for the shaking here and there!

4 Steps to Creating a Good Life

We all deserve the good life, don't we?

I believe it , but believing it doesn't make it so. There are some big questions that must be asked - What is the good life? Who gets to live one? How?

First, it makes sense to me that one would need to aware of what "the good life" really means for them because "the good life" is so subjective. For one person, "the good life" can mean material success and class status while for another it could mean adventure and freedom and for another it can mean quality family time or community service. For me, the good life includes an inspired awakening to my days. I awake with an awareness and deep connection to my purpose and my contribution in this world. The good life includes the joys of connection with my partner, family, friends and community. The good life includes feeling good in my body.

And there are problems with "the good life"  - whether we are born into it, fated to live it, worthy of it, know it, take it for granted or lose it completely and irrevocably. If you have a good life, then you certainly have something to lose, and perhaps, a lot to lose. So who gets the good life - the golden child? the legendary pioneer? the wizened sage? Maybe, everybody....well everybody who commits to the process of creating and living the good life.

So, what's the process for creating and living the good life? Here are 4 steps that have helped me!

1.) Identify the philosophy behind the way you live. What motivates your daily perspective, relationship and actions in your environment? Knowledge is power and self-knowledge is empowerment. Ask yourself these questions - What is Truth and how do you know it? What's your purpose and the purpose of life?  What is a Good Life?

I know it's the transcendentalist in me that drives my outlook, interpretations and choices. I believe in the inherent goodness of things. I believe we can value what we feel and intuitively sense along with what we observe through the five gross senses, like sight, sound, etc. I believe that we are all capable of being ourselves and fully engaged in life. So, I behave in a way that for better and worse reflects these underlying beliefs. Now that I've identified my philosophy, I can consciously engage it. I can choose more clearly to what extent I listen to instinct, reason, intuition and inspiration, knowing that I assume inherent goodness and hold space for the opposite. As a result, I am better prepared to navigate my present moment.

2.) Get into and with your body. It's your partner, not your enemy. A good life is worthy of good health. Start by engaging awareness around your hygiene, sleep, eating and movement habits. Notice what habits are working for and against you. Immediately break habits that you know you can break. Slowly and steadily take on your other habits until you feel like your body care is supporting your energy, mood, vitality and clarity.

I remember believing that my body was against me, like it hated me and wanted me to fail. With awareness, I came to see that my body actually tried very hard to keep up with my expectations. It willingly pedaled 26 miles in an hour and a half on a bicycle and hiked 18-miles up three giant mountains in single day. My body tried to wear the smaller sizes and tried to not eat when she was hungry. My body did all that I asked and then I blamed it when my expectations where larger than life. From this awareness I tried to be with my body in different ways. I realized that it didn't need to work out more, my body was exhausted and needed sleep. I realized that my body needed attention and touch, so I tried self-massage and yoga. I realized I didn't want to feel deprived of food, my body wanted to feel nourished and this changed the way I related to eating. My life with my body changed and as I felt better, my outlook improved. As my outlook improved I made better choices that were more generous and connected with the greater good. Feel good, Be good.

3.) Know your Direction! Set your intention and become aware of your direction in relation to it. Are your actions taking you away from your intention or are they bringing you closer to what you want to experience and how you want to be in life? If you know how to check in with your inner compass, then do it often to discern mindful steps and opportunities that build a good life. If you're not sure about how to access what you really believe, intend and want, then be assured that this ability works like a muscle - use awareness to find it, practice working with it often, watch it develop strength!

When I first entered the Holistic Healing and alternative therapies world in 1999, I encountered a lot of resistance from those around me because they were afraid for me and the challenges I would face as a business owner and alternative health practitioner.  Sometimes, I felt like I was being foolish to follow my heart into the world of self-care and yoga. Years passed and I couldn't have lived without the support of my friends and family, who showed up for me despite of their fears and doubts. It was a humble, frugal and desperate time for me. And still I stayed true to my direction. I knew in my heart that I was listening to my life's calling. I knew I was engaged everyday in work that inspired and fulfilled me. During these years, I had other opportunities come my way, and by being in touch with my intention and authentic self, I stayed true to my path, to my way. And I get to experience inspiration and fulfillment during my work days, which, to me, is part of a good life.

4.) Take New, Persistent and Mindful Action Everyday.  Take at least 1 action in moving toward what you want to create in your life. Actions can be direct, like calling an opportunity back and saying 'yes' and they can be symbolic, like meditating, creating vision boards or journaling. Stay focused and connected with your intention and what you want to experience in life.  Ask yourself what you can do to create your experience and try doing it. You will find out what works and what doesn't work in creating a good life by trying different actions and mindfully noticing the results of the action. This strategy supports you in being more graceful and effective in navigating life toward goodness.

Taking new action has inherent edge - it has unknown consequence. In ways, this is both the opportunity and the challenge. In 2011,  I decided to sign-up for a Phoenix Rising Yoga Therapy training. I was in a transition at the time, and was almost ready to quit my alternative health care and yoga practice. I knew I needed action to stay with my authentic life calling. The risk was financial, and, for me, it was big. To engage with this risk, I engaged in other actions like asking for support, praying, filling out a financial aid form and working as much as possible. Now, I direct Phoenix Rising Yoga Therapy's yoga teacher training program, and the risk I took in 2011, along with the diligent attention and action I took in support of myself while engaging in this risk has paid off with a dream job!

The good life is available to everyone and there are many skills and strategies that can support you building yours. By recognizing your personal philosophy, your values and your frame of reference, you are empowered to understand and respond to yourself as you would to your best friend. By taking good care of your body, like your vehicle, you are readily available to engage and enjoy life. Be aware of your direction at all times. Are you facing forward? backward? Are you veering off? Be aware of your direction and keep your path aligned with what you want. And finally, be committed to your process. Take consistent steps in the direction you want to head, and be willing to take acceptable risks.

With awareness, care, direction and action, you can live the good life. It's yours to create. No need to hold back. Start your process right now and work on it everyday. I believe you deserve it and I know that if I can do it, you can too!

Find the Light & Love Inside.

This Season's Reminder - Embodied Presence

Does the world ever seem so dark and cold to you, that you emotionally, physically, mentally and spiritually turn away from it? You internally shift from loving the temperatures, the colors and the smell of the air and flowers to not wanting to get out from under the covers and sighing "ugh", as you pull on your boots and add your layers? Where you once saw the miracles of Mother Nature, you now see the mud and sticks and feel no warmth from Mother Nature's Love....often that' s what life can be like in Upstate New York. Today is a grey, wet and bone-chilly cold. The rain comes down in a constant drizzle, and to look outside my windows, I see dead and dying plants, withering over. Externally the world has become harsh, and to stay focused externally is to focus on the harsh.
Perhaps, this is an invitation to look Inside instead of Outside for Light and Love.
Just like it is a comfort in conditions like this to linger in bed, stay home and experience the warmth and light of a fire, it is a comfort to go within yourself and experience Embodied Presence.
I am affected by the Outside. I feel the cold. I miss my dog. Many things feel like a challenge. I resist being a part of the natural world right now. My walks are interrupted. My attitude could be better - thinking more positive and feeling more peaceful - I want these things for myself, and yet, life has affected me, as I believe it should, as a human being. I am grateful to feel so strongly in my life, but when my feelings are all uncomfortable in relation to the Outside, I want them to change. I don't want to feel uncomfortable.
To take my uncomfortable feelings to my Yoga Mat is my way, and closing my eyes, I go inside myself to watch and witness my body, my thought, my intuition, my experience. On the inside I see powerful Yoga Positions and Flows gratifying my body with exercise and aerobic activity that I miss in walking. On the inside I experience warm memories with my family and past adventures with Lenny. On the inside, I see me using all of my awareness, breath and knowledge to care and nurture my body, and that feels so validating. I can take away that feelings are not always comfortable, and with my awareness, uncomfortable feelings are where I really nurture and care for myself - loving myself and my body in ways that only I can. This sense of empowerment feels bright, and I suddenly feel completely at home in myself. I recognize this experience as my Being state of Embodied Presence and it empowers me to step out as a leader, even on days like this.
When your days are dark and cold on the Outside, emotionally, physically, mentally and spiritually Be Present on the Inside. It begins by letting go of what you see, by closing your eyes or lowing your lids, and noticing your breath. As you notice to your breath, begin to listen to it audibly and in a deeper way. Witnessing your breath just as it it and not trying to make it something. Be aware of what it is that you notice about your breath. Through your breath let your awareness expand to your entire body and begin to witness your entire body having an internal sensory experience. Just notice sensations - like balance, body temperature, your shape in space, as well as physical sensations. Notice how it is to be with your body in this way - completely focused on receiving and witnessing your body's experience. This is Embodied Presence. You are being Present to your body.
What it's like for you to be completely present to your body? Notice the difference your Embodied Presence is making. How do you feel to know that you are caring for yourself in a way that no one else can?
Are you beginning to find the Light and Love?
If No, Keep Practicing, You Will.
If Yes, Keep Practicing and Shine On!

Retreat into Self. Breathe and Be.

Yoga can be an experience of body-tending, mindful breathing, moving meditation, and wordless, non-thinking sensation. Yoga practice offers an opportunity to retreat from the outer world of influence and stimulation, to an inner world of inner being, doing and witnessing. Your yoga practice can be the right time and safe space to access to experience your authentic self. On your mat, you get to look like you do, experience what you experience, create the posture and movement that works for your body, be aware of only yourself and make your own informed choices. On your mat, you can embody your true self and discover ways of safely sharing your true self with your world.

Life can be a whirlwind, For me, it usually seems that way and I do feel blessed to experience life so fully...and yet, it is exhausting! Losing a beloved pet (Lenny passed Aug 16), a big wedding (Sept 5) and a wonderfully exciting honeymoon, a new career as faculty with Phoenix Rising Yoga Therapy -  all of these events happening over the course of the past 9 months, and I found myself suddenly deflated. I was tired, uninspired and mentally cloudy. I knew that I needed to get to my yoga mat to retreat into myself, but I avoided it. I knew that retreating into myself meant that I would also encounter the grief and exhaustion of all that I was holding unprocessed in my body, mind and soul. But unprocessed life becomes more and more uncomfortable to hold, so I went to my mat and retreated into my body.

The first thing I encountered was a felt sense that t I could trust the process encountering my grief and exhaustion as it would unfold in my body. I remained present with my breath and body. I responded to what I felt in my muscles, posture and heart. I moved with my breath, my awareness focused moment-to-moment on my experience. I began to let movement come from a non-thinking, more intuitive place within. Listening to my body released tension from my neck. I heard small pops and felt better with each natural adjustment. My body had a wisdom all its own, and my mind just watched and rested. I cried and missed Lenny, then came back to my breath and body experience. I thought of Scott and our honeymoon, and then came back to my breath and body experience. I worried about new opportunities in my career as much as I celebrated them, and then once again returned to breath and body.

And when I felt complete, I opened my eyes and re-emerged from my inner space. I wanted my practice to make a real difference in the way I was experiencing life, so I took a moment to consider what I was taking away. I realized just how mentally supportive and comforting it was to return to the present moment experience. And I knew that I could apply this realization to my life - when I noticed whirlwind, I could return to present moment experience even for a few breaths to support my mind clearing and feelings settle. This supports me in processing my experience, rather than hold onto it. It makes it easier for me to share that some days I really miss my dog and some days I am walking on sunshine as a newlywed and some days I am trying to find the words to express what I truly have to say. Everyday that I can be present to myself, I can be ME!

Stop thinking yourself into existence. Just BE Here Now.
Fully, Totally, Authentically You! 

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