Newsletter article March 16, 2021

I was reading a book about a therapist who meets regularly with another therapist. You would think that someone who is a therapist would know how to feel and communicate but that isn't the case. Which is why we all need our own support groups and therapy.

The therapist in the book was having her meeting with her therapist and was asked a question. Instead of feeling the answer she was searching for the right response. "You know your feelings don't have to mesh with the way you thought they should be". Yet we often do just what this therapist did; which is take a feeling and analyze it to fit what we wanted it to be.

The word yoga is often translated into union or connected. However this line from the book got me thinking and applying what I know from science evidence. Often times in healing practices, such as therapy, the treatment is applied from the brain to the body. What is called a top down approach. However the way we actually experience things is from the body to the brain; a bottom up approach. The body sends signals and the brain is trying to make sense of it. Yoga is one of the few practices that allows us to follow this approach to observe therapeutically. Right there is where I often apply awareness during practice so I can observe how the brain is creating a story or response to the body's signals or clues. If I can improve awareness of this more often I may stop over-riding the original message.

Ever play the game telephone? One person whispers a message to the person next to them and it goes around the circle. It never comes back with the same message. Because the brain mixes up the message. I used to think Union or Yoga meant to connect, as in agree or equal, but I actually think it means that we listen to the original message better. We stop blocking the original message and that brings about healing and well-being.

Of course not all yoga is taught this way but if applied with awareness you may find that it helps you observe what you are doing out of habit and if you changed that response, new signals from the brain will start to form. This will then transmit to the body; reducing things like anxiety, stress and depression. This approach has a longer lasting affect and may be something you consider. You don't have to be injured or dealing with a serious illness to receive therapy. Sometimes talk groups help and other times yoga therapy may help you as well. Some enjoy therapy from art and walking in nature. Sometimes you can't do it alone and you can ask for help.

If you are nervous about coming to yoga start there. Say that out-loud. Fear is one of the hardest responses to change. Take a breath and figure out an approach that would ease you into the change. Maybe come online with me to a group class. Stay off video and come for a few minutes. Ask a friend to join with you online. Or schedule a private yoga or yoga therapy.

This weekend I am away at school but this completes the trimester for me so I am not back to school until May. Ever wonder if there is or isn't a class then go to the webpage and scroll to the calendar. It is listed there. I've had some save past emails for zoom links but they didn't realize they were clicking on the wrong link. Ever have that happen then go to the calendar. Re-register you email to get the link for that class; only take a few seconds. Also I will be adding some pop up classes of yoga and meditation so speak up if you have a day and time request. Your voice matters.

In the meantime I hope to see you and if you don't make this week maybe sometime soon. "Have a good day for no reason!"

---Paige

Newsletter article March 9, 2021

I have a scar on my leg and back when I was about 7 or 8 years old I got into trouble playing with a doll I wasn't allowed to use. My Mom was upset and immediately I was punished into doing chores. I went to throw the trash away into a big trash dumpster and I was trying to swing the bag high up but it came back at me and in the bag was the lid from a metal can that sliced into my leg.

My Mom's reaction was "stop crying" its just a cut. I kept bleeding and thank goodness a neighbor, who was also a nurse, took a look and said "she needs to go to the ER". My stay at home Mom had two kids to take care of so fortunately another neighbor was just getting ready to leave on a camping trip with their kids and said they would take my sister with them. So off to the ER we went and I was terrified. As I sat on the ER table there was a table of needles next to me. I was all by myself and not sure where my Mom was. A nurse came over though and rolled her eyes at the needles placed there by someone else and told me I didn't need that. Instead she did a butterfly treatment and wrapped it. I was so relieved and that evening without my sister there I got full attention of my parents. I even got to pick all the toppings on the pizza! Strange how you remember things like that.

Looking at my scar today I remember the story but what I hadn't thought about was how young and inexperienced my Mom was; she was around 27 and really didn't do a great job as a parent but also didn't experience love or compassion from her own childhood. Both my parents came from a time where kids were seen but not heard. You got spanked, punished and often they didn't want to hear excuses. But I also remember the amazing people who did help me during that experience and demonstrated compassion. I witnessed the difference and never forgot what that felt like.

Sometimes we encounter situations we can't change in life but don't dismiss your action. You may not even be aware of who you help. However what do have is the ability to show others what kindness each day. The fact is we all have scars, both inside and out, and we may not be able to prevent the injuries from happening but we certainly can help the recovery.

Pain and recovery is very much what I see from so many who show up for online yoga. Some scars are easily seen but others we hide and it takes so much courage to be open and vulnerable to them. "I see you" (Namaste) is such a powerful word because when we hurt we may look for help but sometimes don't want to be seen. We want hide and be fixed. Yet that approach blocks us from the healing that has to happen.

Right now the classes I offer are more focused on this because many can work-out on their own. Many may have done more flow or vinyasa yoga before the pandemic but now the yoga has to change to meet your wellbeing. "It is the relaxing that I struggle with" one student said to me. Which is why she comes to online release and restore. If you need to heal, rest or undo I hope to see you online with me. Of course times do change which is why Wednesday nights is now Yang/Yin to prepare for the fact that some are in need of more strength in the muscles and the joints.

We all have scars and they are proof we lived and survived but we have to be patient and understand healing will take time. Be kind and offer yourself compassion. I hope you will find this with a balance of joy in your day; self-care, walk in nature, fun activities, talks with friends, and of course yoga.

"Have a good day for no reason!"

---Paige

Newsletter article March 2, 2021

This was a very odd and strange day. So many unusual things popped up. Including my work laptop that decided to have problems and I spent hours fixing it. Took a lot of patience and breathing.

I also had a staff call about a student and trying to discuss best ways to help her. Teachers and therapists often spend a lot of unpaid time trying to help and this was one of those long afternoons for many of us. We do this because of the commitment you make as a teacher and sometimes tough choices are made.

However a day like today I am going to practice what I preach and do some restorative yoga, long bath and get myself quiet tonight. There is a balance to helping others and you can't do so much that you become depleted. I find it helpful to talk to other therapists, find times to walk in nature, and be with things that are beautiful.

This week I have been working with many in private yoga therapy sessions and the focus has been less on physical injuries and much more on emotional pain. There are quite a number of resources and tools I look forward to applying to these private sessions and helping them to remove obstacles that are often in the way to feeling better. If you know of someone who would benefit maybe you offer them a gift card and encourage them to do the 45 minute online Intake. In this I discuss what yoga therapy is, go over conditions and previous treatment and what a yoga therapy session could look like going forward.

In the meantime I hope to see you this week. Monday nights are now at 7pm and the link is the same one for Thursday nights; just to make it easier on everyone. If you ever find a link on zoom that doesn't work, please go to my webpage in the calendar. You can't rely solely on past emails.

"Have a good day for no reason!"

---Paige

Newsletter article February 23, 2021

You either love it, hate it or are indifferent. That are the basic choices in life. Yet as we process that thought there are also occasions to like something but also hate it. Areas where we admit our indifference was really our lack of paying attention or that we change our minds. Furthermore as we become wiser we find that the key our joy in life is really up to us and not what others think of us.

I just had a weekend at school where we talked about social media and of course you get those in favor and those opposed. Everyone has such strong feelings about it and even form attachment to the decision. If you are in favor of marketing you may find it to be the answer for everyone. That if someone isn't marketing their event well that is why it didn't sell well. Others feel that if you sell yoga that you are going against the entire message or mission of what yoga stands for.

I don't agree with either side but I am not indifferent. I think both sides are valid and we each need to find our own answers. I think that yoga shows us that there is time for earning and working. That we don't have to feel ashamed for charging or earning a living in yoga. At the same time we can't observe sales numbers and determine if someone is or isn't successful. You have to be able to look at your own definition of success and see if that brings you happiness.

How do you define success? Think about it. I think it is all too easy to get pulled into many directions and away from your goals. So I do suggest to set intensions each day that help you find joy in the process because it isn't the completion of a goal that leads us to happiness. Instead we want to stop and pause more; take the time to enjoy the journey. The fact is that if you are doing anything too much you will observe that joy isn't there and maybe you need to shift or change something.

There can be too much work, school or negative media so be sure to find your balance. You are what you take in, so on social media be sure to follow positive news and uplifting supporting community. Maybe attending a live yoga class will help you reconnect with others. Or taking a walk in nature or catching up with a good friend.

The last couple of newsletters some have responded back to me with such nice words and taking the time to reply back with love and compassion. I want to thank you for this as you never know who reads the newsletter and where the message lands. From my heart I write you and hope to pass on inspiration. Now how will you inspire others who need it?

Oh and .......be sure to "Have a good day for no reason!"

---Paige

Newsletter article February 16, 2021

Behind the scenes as Kara plays the harp during the workshop we did together over the weekend. Thanks to all who attended and encouraged others to come.

Furthermore I had my second shot of the vaccine last week and had some symptoms but nothing that didn't go away in 24 hours. I am grateful to have it since I work in person with those who can't get the vaccine and I feel a bit more protected from the virus.

In January I started working with some teens who have chronic pain. Sometimes it takes a few weeks but finally I start to see change shift within them. Especially when they learn to accept where they are right now with their bodies and learn to use yoga as a tool to help them vs fight with their body.

Pain is physical but also emotional. I think we forget that there are different pains and ways to help it. Acute pain is usually tissue related and short term; you twist or break something. It will heal and you start to move on it too healing. But chronic pain is different and has more layers to the recovery. The good news is that it can heal but we have to start with understanding that the body is living in fear and protecting. It is hard to cause shift when your 'blanket of protection' takes over. So you have to be patient and often the reason I suggest restorative yoga, sound bath and breathing tools. Unfortunately though when some start to experience shifts they return to their protective blanket and relapse; back into habits. But just know you can start over many times. I suggest you find a supportive community that will help you be accountable, honest but loving and compassionate.

Also having a purpose or meaning during these strange and dark times will help us find some help as well. But be careful, too much serving and you will find yourself depleted. You can't help others if your cup is empty.

For me yoga, breathwork and meditation help me fill up. I sleep better and find hope within myself. I lovingly hope to see you log on to a class and if not.......be sure to "Have a good day for no reason!"

---Paige

Newsletter article February 9, 2021

LOVE. So many kinds and love is kind and patient but also can be blind and painful. Did you know that you can love someone but not like them. Or even be around them?

We forget this sometimes and it is important to know that sometimes love is the act towards ourselves; to choose to step away from someones hurt and abuse. Maybe it is someone who always finds you at fault all the time. We can shift this and instead we can step away from it. In recovery we talk about this a lot as letting someone hit their bottom. It is hard because it can mean watching someone you love hurt themselves. The reason for the step back was that you needed to love and honor yourself, but also because if you aren't there to be their reason or excuse, they may have to face some hard truths about themselves. This doesn't happen fast especially if they find others to take your place. But trust - in the end it isn't what you can do for them that mattered. Instead you needed to see that your job in life wasn't to take care of them.

Think about that phrase "not my job". I use it a lot because I would loose hope and spin out of control. But that is not my job. It doesn't mean I can't help others or be a mentor, as there is much satisfaction and reward in doing so; just don't get lost in the act of giving. I have to allow myself time to enjoy life, experience love and kindness. Discover my reasons for living and helping everyone is not my sole purpose or responsibility.

Consider this the next time you are putting other things or people ahead of your wellbeing. Occasionally sure. But is it more regular than that? How many missed yoga classes have you had? Are you pulling another late night to get some work done? Did you skip eating to take care of someone else? Did your family watch another new movie without you there? Are you working more than enjoying your life? If yes to any of these it is time to find some balance and you have to be honest enough to admit this and take action. This is love.

I lovingly hope to see you log on to a class and if not....

...be sure to "Have a good day for no reason!"

---Paige

Newsletter article February 2, 2021

Shame... such a notable experience. When you can confront the feeling and say "hi" to the experience, it is such a big step . It isn't easy to overcome. Furthermore letting yourself be exposed to ridicule or judgement is a big part of also observing that you may have been the bigger judge all along.

The feeling of shame shows up subconsciously in our daily life and is conditioned down to us; learned behavior. Good news then! Means it can be unlearned. It will take work though. I know it all too well as I certainly had the shame of admitting much about myself till I received help.

I was raised with an abusive alcoholic Mom and a chronically depressed Father. The feeling of safety in my home was never there. My Mom especially conditioned me into feeling shame for my body, shape and feelings. It has taken me a long time to allow myself to feel it is ok to express my anger. Instead I was taught to hold the veil behind my home-life and act as if all was ok. I also wanted to escape from that world, so going to school I didn't want to talk about it more. It didn't end with that relationship though and I found myself used to addicted people and it took me till I was about 30 years old to see the habit I had. I took care of people and didn't like to say "no". I was dependable and loyal; I was a good girl. Trained to be this way even if I wasn't being treated this way in return. It took a long time to do more than simply see my actions but take action.

It felt selfish at first, I will be honest, sometimes still feel this way. But I did discover it was my thoughts of shame. Walking away from abusers for fear they wouldn't have anyplace to go simply wasn't true. Instead I found myself... my true self and found relationships that were healthier and there for me. Yoga came into my life and I found myself learning about words like 'true self' and following my natural path in life (Dharma). It came from the yoga practice that allowed me to examine my habits and acknowledge my initial reaction. Over time able to shift thoughts into compassion and love I was able to let go of the shame; to see clearly that I am good enough just as I am.

Seem like a stretch for you? Because you thought yoga was about placing your body into impossible poses? It wasn't about that. Sure some do achieve this but some don't. The point is that we often hold ourselves back from what we can do and do the same when we can't; shame shows up in both forms. Yoga, even those crazy positions, shows us our reaction and allows us to make a mental connection to our body. Being able to say "hi" to the experience is a big step to take and during it you may find yourself seeing that you were being the judge the entire time. Nobody else really cared as much as you did. There is freedom in this kind of yoga practice.

I hope to see you online where you can find your own personal freedom. See why it is important to leave your bubble and be with other healthy like minded people.

I honestly hope to see you log on to a class and if not....

...be sure to "Have a good day for no reason!"

---Paige

Newsletter article January 26, 2021

Some of you may know I was a CPA and tax accountant for about 15 years. I still hate doing my own taxes but I have to say my background came in quite handy last year. I am sorting through lots of information and was able to use my webpage to download every donation made and fees paid to report my earnings. Looking over the list I appreciate every person who contributed and it helped me then and continues to help me today. So thank you!

I still continue to teach donation based classes but the new job I took at Fusion Academy (in person and online school for grades 6 to 12) came in handy as I not only qualified to get the Covid vaccine as a school teacher but also for teaching yoga to a cancer group at Inova hospital. Both are not very large paying jobs but I feel the work is rewarding and I just love those I teach.

So I went for the first vaccine and had very little problems. I have my next one scheduled in February and I do feel grateful but at the same time I want to step up and be an example, as well as take the risk to see what happens. I have to say Inova Hospital did an amazing job of being organized and had a large room to take in so many appointments at once. I didn't even feel it when they injected me.

Last week was also an emotional day with the change in the White House and for me I went to bed that night and slept better than I had in years. I wasn't even as aware of the amount of stress and anxiety I had been absorbing but watching our government put actions into place in public places, that make wearing a mask a standard, was just the beginning. There is still much for all of us to do and we can each help by being an example of kindness and compassion.

This past week in yoga I have been focused on the lifting of our energy, body and spirit. This is known as the Kapha Dosha season (Ayurvedia Science) and time to rise up off the couch and get moving. If you want to know more about this ancient science be sure to go to my webpage which has more information.

Lately I log on to classes and see faces and names of those I knew from a while ago and so wonderful to see them again. I received emails from a few last week to say you are reading my newsletter and how much 'my story' touches you each week. I am so glad you shared that with me and your words touched my heart.

I honestly hope to see you log on to a class and if not....

...be sure to "Have a good day for no reason!"

---Paige

Newsletter article January 19, 2021

Maybe this is an extra time off for those with MLK day off. If so I hope you do something to nurture and enjoy. Don't just use this extra time to do chores or more work.

I just completed a long 4 days with school and clinic. I will be honest that I went into it without much self-care and I felt. I know the feeling when I finally have to surrender; often it is just like a cat that swaps another cat on the nose - it stings a bit and you are being told to just stop it! But it requires you to be humble and honest when receiving this message. Resist striking back.

I noticed it and took my own advice. It isn't easy for me to ask for help but I did. One of my professors was kind enough to hold space for me and just let me talk about my anxiety that was showing up in my body. After that my night was full of care and not trying to solve anything. I got a good nights sleep and the next day did my online school from a different room and barely talked. I needed silence for the day where I could find it even if I had to listen to the class lecture. I made my food really simple and watched anything with acid and spice. Drank a lot of tea and water. It has taken days but I am on the mend and feeling grounded and ready to offer to others again.

We all need reminders of when we are in such a windy tunnel in our mind we become sharp and irritated; to ourselves and others. We can't be patient when we haven't become aware first. I will notice it rising and that I'm upset, tired and angry. I may say things to myself that are full of blame or worry. "I don't know why this is happening to me?" Right there is where I get the chance to shift gears. I will get grounded... which may be stopping right where I am at. If seated I will feel my seat, feel the ground. Look at the ground with my eyes. Then take some deeper breaths in and out. If I am standing I just focus on feeling my feet on the ground. If I am doing something that requires my attention with my eyes then maybe I can simply look ahead instead. This helps us leave the busy reactions for just a few moments and then I can think clearly and often times...better.

It is my way of filling up my cup. Maybe you hear yourself in my story and need to find ways to be humble about it and honest that you did have choices in your action and you can shift it again.

In other news The Yoga Therapy Series starts tonight and you may not be familiar with this and how it is different from a Yoga class. Be sure to look at my webpage for more information or email me paigesyoga@me.com and I am happy to define it and see if it right for you. If you want to join us there is still time so email or register (more info below).

In the meantime I hope to see you online for classes and help you find a place of peace and harmony from within.

We all have a big changing event in politics this week and no matter your views, it is change. Be with the feeling and remember to be kind to yourself and others. We are all hurting.

I honestly hope to see you and if not....

...be sure to "Have a good day for no reason!"

---Paige

Newsletter article January 12, 2021

Picture behind the scenes where I teach all day. I teach at rehabs for eating disorders, as a yoga and wellness teacher at Fusion Academy (grades 6 to 12 school), Cancer Patients with Life with Cancer, as well as privates, corporate and open to public classes.

Almost all are dealing with much and let's face it yoga isn't going to fix it all. Instead my focus is on helping a few of obstacles and seeing if that helps that individual. Often it does and allows them to move forward; maybe to other areas where I can help again.

I really like inspiring each of us to take care of ourselves so we can also do this towards others. Sure we have every reason for stress but each of us has the power to help and take an action in our daily life. I think we forget this and see that each person we encounter is an opportunity to make a difference. Our action may not make the News but it is so vital and important.

The word Namaste means "I see you". You can apply it to mean more than just a greeting. It is a way to pause our reaction and take a moment to look outside ourselves. Have you ever watched TV and have them break for an important announcement? We need to do the same and take your thought and pause; take a break for another, often more important announcement.

In the meantime I hope to see you online for classes even if that makes you scared or afraid. I have seen many this week who have been gone a while. I don't say this out of guilt but I truly hold space for YOU and would really love to see your smile, be a part of something positive and loving. It is wonderful to see someones name come up that I haven't seen in a while and then we reconnect and share. It is so loving and kind.

I honestly hope to see you and if not....

...be sure to "Have a good day for no reason!"

---Paige

Newsletter article January 5, 2021

The new year is a good time to refresh, examine and take a look at who we are and what needs balancing. I find resolutions are short lived when my intension was set on things like finances, appearances or worry.

When you stop to think about it we are all struggling with worry right now. I find that when I focus on my stress health that many other health issues start to improve.

Last year in March when my doctor wanted me to stop my life for an emergency surgery my first reaction was worry. Not on the surgery - I was prepared for that . No - it was everyone else. How could I step away from all my work?

I thought I would only be gone a couple weeks but that turned out not to be the case. Instead the pandemic hit and all my jobs were gone. So the pandemic forced me into seeing that nothing is promised and can change so quickly. I then had a new worry but at the same time I also remember changing gears fast. It wasn't long before I was teaching online and quite enjoying working from home. I also noticed that not driving much was having an impact on me and my health. I also noticed the air quality and environment. Currently I don't miss all the driving and wonder how much stress I was carrying around working and driving like I did.

So for my new year I look back and examine on what I learned so I can also move forward. Worrying doesn't help us but often we hold-on so tight out of fear and worry. As soon as I release the worry I find a place of peace and and clarity; something we find as the entire point of yoga called Bliss!

I hope that you will let go of what is worrying you and don't be afraid to step outside your comfort zone. If you need support I hope you will reach out, ask for help and understand that you are not alone.

In the meantime I hope to see you online for classes even if that makes you worry. Notice it and take an important step in the direction to help yourself and free yourself from fear. Only you have the power to do this.

Be sure to "Have a good day for no reason!"

---Paige

Newsletter article December 29, 2020

I hope everyone had a good holiday; no matter which holiday you celebrated. Let's face facts we are ready to have 2020 behind us. It will live in history as the year of the Covid-19 virus. It doesn't mean 2021 is guaranteed to be better but knowing nothing is in life is permeant means that we are long overdue for a change. Having a purpose often helps during our dark times.

As so many chose to travel during the holiday, it means a spike is expected and we may be asked to isolate, wear our masks as a mandatory requirement, and distance ourselves a bit longer, but let find a purpose. Try to unite and help others; be patient and kind.

In the meantime be sure to check out the extra pop up classes I added this week that also include two new years day classes live and online. You may even plan to do both! I am so happy that I had a means and support to continue helping so many this year and I hope it will continue. I can only do this though with your help and I thank each and every donation made. You donation not only helped me but also helped those who couldn't afford to pay; they weren't denied the help of the practices.

As Yoga means to reconnect, I hope that with the new year it will be a time to reconnect for yourself. Often we make plans too reset; we set resolutions, goals and desire changes but the intension of that matters. If we simply want it for selfish reasons it often short lived. Consider your reasons for your desires into the new year and know that it is a great time to reset and find balance again.

Online yoga has so many kinds of practices and right now you may need a different type than you explored before. Don't be afraid to set outside your comfort zone. I hope to see you online and have a good holiday and happy new year if I don't see you before then. Be sure to "Have a good day for no reason!"

Thank you again for all your financial help.

---Paige

Newsletter article December 15, 2020

I can remember a time when I wouldn't be seen without make-up. I colored my hair for so long that I couldn't tell you what color it was naturally. Until this year... and I let it all go. I think back on how I lived in my car driving from work place to next location and would simply drive and wait; sometimes couple hours before the next job. Driving home could take an hour so instead of driving I would take a nap in my car instead. I could be gone all day going to four or five locations.

So when we talk about wanting to get back to our old life I would tell you "no thanks". I realize how unbalanced it all was and I look forward to the day when we do more in person but I also see where online will continue as well. Not only for myself but because there are many I work with now that couldn't make a class with me due to the location or the fact that they are dealing with recovery or illness. I have long wondered why we couldn't do more from our homes, even when I worked as an accountant. The corporate attitude was they had to see us to know if we were working... but is that true? Just because you see a person doesn't mean you know if they are working. In fact I knew many who would be doing other things, like playing games or talking to a friend, and you would 'think' they must be working.

So what we see isn't always a fact. Instead there are other considerations of things to measure. For example production and quality of work. I observe this with yoga therapy as well. Instead of just seeing poses and learning how to perform them we can take a step back and set up a way to measure and assess. For example don't just do the poses but notice your mood, health and energy to see how you should adapt it for your wellbeing. Additionally we do this so we don't blindly turn off our mind and keep examining. This helps us to see clearly beyond our vision to a much deeper place.

Namaste means "I see you" but this is more than a visual way of seeing. So as you go about your holiday take a moment to pause and notice all those who need help and attention because they may be depleted and low. You have an opportunity to help lift someone up when they are in need and if you are need of help please remember to reach out to others. This entire year hasn't been about what we want but how we can appreciate what we have.

Hope to see you online with us as well to lift your mood and spirit. Be sure to "Have a good day for no reason!"

---Paige

Newsletter article December 1, 2020

This picture was on Thanksgiving this year as we had family zoom meetings. I had my toy "Grogo" or Baby Yoga out because it made people laugh and helped to change the subject.

As much as it was a day of thanks, even those I love still focus on much worry, doubt and fear. Before you know it the entire conversation turns into talk about the pandemic or politics. I know it is on our mind however we each have to work hard to find some balance and gratitude.

I also like to use the holiday to reconnect so I send out individual messages. Just saying "hi" and hope they are well. The response though is often filled with guilt. "I know I haven't been too yoga in a while". But that wasn't my point of reaching out. We will do that though, won't we? React with "I know I should "... we will "should" all over ourselves.

But if we pause for a moment we can view our thoughts differently. Maybe instead of the word "should" or "have too", I can say "I get to". I get to practice yoga today. Or I get to do my work today. I get to be here today. I get to clean the house. Our words are important and by changing it, it allows each of us to change the narrative of our thoughts and relieve the anxiety we put upon ourselves.

So much is going on right now that has us very worried and anxious, I know. But we get to create our own story. So how will you pause and develop your narrative? There is so much power in doing this.

In the meantime I hope to see you online for yoga, yoga therapy and meditation but if you can't make it, just know that you are in my heart and thoughts. I hope you will carry my message in your heart as well and remember that your action can help others as well. Maybe you need to pass this letter onto someone else and remind them.

Be sure to "Have a good day for no reason!"

---Paige

Newsletter article November 24, 2020

This week is Thanksgiving and to me it has an even deeper meaning than ever before. I have to look even harder at what I am grateful for and not find myself drifting into worry or blame right now.

Many State Governors are talking about the mood of the US and that so many are tired and because they are emotionally done with the pandemic they are taking unsafe risks. Be aware of this though... the virus is not over. Now is not the time to hurt yourself or others so please remind yourself of a larger and more important point; long term what you want to be around for. Years from now the history books will mention the pandemic; they will talk about it for a few seconds and what remains is our legacy.

Living the pandemic is quite different but knowing it will pass allows me some comfort. In the meantime find ways to remain calm and this may mean talking to a therapist, receiving therapy or discussing with your doctor health concerns you may have, because right now the anxiety and depression is chronic and is a serious health risk.

As a Yoga Therapist I am here and have a list of other therapists as well that I can recommend so all you need to do is ask. Find ways to nurture and be safe. You are in my thoughts.

"Have a good day for no reason!"

---Paige

Newsletter article November 17, 2020

A merry-go-round does just that...

...goes round and round.

Often repeating and seeing the same things again. Sometimes if I pause enough I will see something new. But then I return again to the same repeated experience.

If I try to look around too much I get dizzy and become worried. If I don't look around at all I become tired and bored. Finally the merry-go-round comes to a slow stop. What do I do now? ...stay or go?

I am not sure but then reminded that being unsure is not the same as not knowing. I do know a lot more than I give myself credit for. My memory tries to direct me to stay; I am quite comfortable staying where I am at. But then I also remember all the fear, doubt and worry I had on the ride; I wonder why I thought the ride was so great. Maybe I am staying on the ride out of comfort.

So I keep questioning...

...Who would I be without that feeling or experience? Who would I be without the worry?

Am I ready to answer that question and get off the ride?

So here we are again. Not knowing what will be ahead of us. That is our life. This picture was at the first Woman's March in DC almost 4 years ago and the ride in the background is just outside of the Smithsonian. Times may change but often we move from one worry to another. It will be up to each of us to decide when we are ready to take action and step off the ride. It doesn't mean you can't observe the ride but you, and only you, have the power to decide who you truly are... without it being the story we often listen too.

Are you ready?

"Have a good day for no reason!"

---Paige

Newsletter article November 10, 2020

Now time for the next step for many of us. Put aside our differences and sides for we are all one; we are all human beings and hurting for so many reasons. The most amazing part about our democracy is the ability to have differences but find solutions.

The next step for us right now is healing and pulling through the tough times. The pandemic is still here, unemployment is still high and we have loss and worry.

Yoga and meditation are wonderful tools to help us maintain our well-being and health. Doctors recommend it all the time...however most do not practice what they preach. That doesn't mean that they don't see the proof from the studies and patients. It will take action to come to yoga when you are too tired, exhausted or upset. That is when you need it more than ever. So come for a bit and just sit with us - but come and watch how you help yourself and your mood.

As you will see from the schedule below I am away for school this weekend. This semester is coming to a close so I have more hours online unfortunately. I will be back for the full schedule next Monday. There are series and workshops as well that start next week so be sure to check those out too.

I had a few students share with me that they were working as volunteers at the voter polls and were very anxious but they watched my videos to help them when they couldn't make it to class. That is why I made them and so glad they are there to help you.

I will see some of you Wednesday night (November 11th) but for those I don't see have a good week for no reason and I will see you next week.

"Have a good day for no reason!"

---Paige

Newsletter article November 3, 2020

November 3rd is not only election day but forever in my memory as the day my Father died over 30 years ago. When we took this picture little did I know it would be the last one with him. I was 19 and the time and it was so long ago and yet seems like yesterday.

I lost a friend the other day to cancer as well and although I knew her struggle was coming to a close it still hurt a lot. The permeant thought that I would not longer see her posts were my first thoughts; her family meant so much to her. Grief comes in many forms.

Right now many hurt with loss and worry about the direction our country will take. We've been hurt before so we don't want to assume a thing. I wish I was focused on the fact that we might have the first woman voted as a vice president but it seems to be taking a back seat to the biggest issue - the President.

As I was meditating the other day a word came to my mind...hope. I believe in hope. I know that to feel loss means that I also experienced love and joy, and I believe and hope for the experience again. Right now though is the time to let myself feel the sorrow and know that nature will take care of changing it.

So many are worried and concerned for the outcome of this election and to be honest so am I. I wonder which direction our country will go in. I hope and believe that humankind will take an action that will inspire each of us to be kinder and united together - beyond party lines. I look for our leadership to guide us together vs pulling us apart.

Taking action to help ourselves is also important so we can ensure we are able to help others. So I hope to see you online for some practices of yoga or meditation that will help you find your own hope from within.

Hope never dies - it is a good thing to remember or don't give up on.

"Have a good day for no reason!"

---Paige

Mudras for Yoga Therapy Paper Nov 2020

For the first part of this assignment I will list each of vayus, list a  couple of conditions that could be focused on in that area and discuss a specific mudra, explain the reasons it was chosen and list any cautions.  Everything is a hypothesis so there may be a mudra that could be used for various vayus as well mudras chosen for specific physical areas, chakras, koshas or Doshas.   The source I am using is “Mudras - For Healing and Transformation” (2014).

Prana Vayu is associated with upward movement and governs intake, inspiration, propulsion, forward momentum.  The area of the body generally focused is the chest and head therefore good for respiratory and cardiac issues.   This would also be the fourth and sixth chakra areas. It would be good to generally instruct that is something doesn’t feel right to release the mudra even if there aren’t cautions.  This could be useful to someone who is experiencing fatigue or dullness.  This could be useful to someone who has been restricted from movement but has been told it is ok to move again; after surgery, pregnancy or some cases of arthritis.  

  Two Mudras I have chosen are:

• Padma Mudra (p 146) the gesture of the lotus and for balancing the fourth chakra at the heart by unfolding the hearts essential qualities. This mudra is associated with the air element as well so it will offer momentum to lift and move. The hands can be placed at the heart and even raised up to the third eye point as well. There are no cautions to be aware of.

• Urdhvam Merudanada Mudra (p 46) which is the gesture of the upper spine. This mudras quality is expansiveness and creating openness and optimism which may also enhance breath capacity. This is quite energizing so those with hypertension, heart disease or migraines should be aware of this before practicing this mudra.

Apana Vayu is associated with downward movement and governs elimination. The general area of the body that is focused on is pelvis or first chakra, but for elimination and digestion this could also be the third chakra as well.  This could be useful with someone experiencing adrenal gland or over use of cortisol; experiencing chronic states of stress that is also manifesting in the gut with digestive issues. For example this could be useful to clients experiencing Coeliac disease. Often there aren’t contraindications but again it would be good to let anyone know if a mudra isn’t feeling safe or is uncomfortable to release it.

Two Mudras I have chosen are:

• Vajra Mudra (p 144) the gesture of the diamond for balancing the third chakra which was why it was chosen; although the book suggests this mudra is for samana vayu, I believe it could also be used for apana as you think about starting the focus of digestion in this area and then traveling down. This mudra is known for enhancing digestion and clarifying life’s purpose. There are no cautions to be aware of.

• Bhairava Mudra (p 250). is the gesture of Shiva’s Fearsome Aspect for experiencing unity. This is a classical mudra used in mediation and the hands are placed within each other and laying in the lap. The symbol of the hands represents supporting and offering optimal health; with a special focus on the nervous system, endocrine and immune systems that is generally thought of in modern science as being within the gut. This Mudra can be used for all five of the vayus according to the book. There are no cautions to be aware of.

Samana Vayu is associated with inward movement and governs assimilation, discernment, inner absorption, consolidation.  The general area of the body focused on is navel or second chakra.   Conditions this could be useful for is someone experiencing physical low back or hip issues but could also be internal concerns such as bladder or incontinence issues.   

Two Mudras I have chosen are:

• Varuna Mudra (p 70) gesture of the God of Water for health of the urinary systems. This mudra is used to promote flow and healthy urinary track systems. Although the book suggests this mudra is for Apana, I believe it could also be used for Samana as well. Someone with overactive bladders may have contraindications with this mudra.

• Svadhisthana Mudra (p 142) gesture of the Inner Dwelling Place. This mudra is used for balancing the second chakra and offers self-nourishment. It is known for the health benefits in the reproductive and urinary systems. The book suggests this mudra is for apana as well however I think it could also be chosen for samana as well. There are no cautions to be aware of.

Udana Vayu is associated with outward movement and governs growth, speech, expression, ascension.  The general area of the body is throat or fifth chakra. Conditions that this could be useful for is for someone who may have physical neck, upper back or shoulder issues as well as thyroid health, allergies or emotional stress such as discussing pain or grief.   

Two Mudras I have chosen are:

• Shunya Mudra (p 222) the gesture of emptiness and this mudra is known for cultivating openness to transformation and the book suggests is good for Udana Vayu. There are no cautions to be aware of.

• Bhramara Mudra (p 98) the gesture of the Bee and this mudra is known for helping allergies and the health of the immune system. It is known for helping in the nasal to throat areas as well as establishing personal boundaries. There are no cautions to be aware of.

Vyana Vayu is associated with the surrounding areas and governs circulation on all levels, expansiveness and pervasiveness.  The general area of focus is all over the whole body.  This could be used for conditions such as body pain that is expansive, disease such as cancer, or body dysmorphia; areas where it would be helpful to expand, pull back and observe a greater sense of being.   

Two Mudras I have chosen are:

• Purrna Jnanam Mudra (p 230) the gesture of complete wisdom and known for helping all of the vayus but for cultivating spiritual discernment between our true being and conditioned self. There are no cautions to be aware of according to the book but I am aware that spiritual words or phrases can trigger some, so being aware of this and allowing the individual to pick their own phrases is often better.

• Vittam Mudra (p 52) the gesture of vital energy is also suggested to be helpful for pranamaya kosha as well as the Vyana and Udana Vayu. It is known for reestablishing free flow of subtle energy. There are no cautions to be aware of.

For the second part of this assignment I met with my partner and I lead her in a short mudra practice. I conducted a short intake to determine which mudra to use and decided on Adhara Mudra (p 256).   I chose this mudra for its focus at the solar plexis area and that my cohort expressed a lot of stress this week and that she was glad that her week had finished at work.   For me I visualized a kind of need to empty out and this mudra has a kind of prayer position to it that I knew she would resinate with.   Her dosha character is Pita so she doesn’t need a lot of talking but instead allowing her to experience her body and get out of her head.  I didn’t use the books suggested guided meditation however I had read it.  I preferred to use a visualization that the hands would be receiving; like water was filling up in the hands like a well.  Then suggesting that everything she needed from the well of water would stay with her.  But then to imagine all she didn’t need could flow out like a drain or filter; anything no longer serving her could simply flow down and away.  I used words like flow, downward and away  along with references to feeling the hands, noticing temperatures and a focus on the Upana Vayu at first but then brought the focus in the closing to Vyana Vayu; a sense of feeling clear, ease and inner joy. 

The client appeared calm and we did this assignment online but I could watch the body language and breath.  When we finished she expressed that she really appreciated the times of silence and she said she often has a tough time with visualization but she did enjoy my ways of using different ways to hear, see or feel.    She also heard me instruct a sound bowl meditation a couple weeks ago in the peer clinic and thought that would have been really good with this Mudra as well.  I do like that suggestion and will consider it as well. 

References

LePage, J. and L.  (2014).  Mudras For Healing and Transformation, Integrative,  Yoga Therapy Publications

Newsletter article October 27, 2020

So in one week we will finally have election day. This has many I am working with on heightened worry and doubt... for good reason. We have been through this before.

The word kindness has been something I keep thinking about. Kindness doesn't mean I have to agree but I also don't have to hurt either. In yoga we refer to the philosophical study as following the Yamas listed in the 8 Limbs. The first two are "non-harming" and "truthfulness" but studying these I have to remember I don't get to pick one and ignore the other. So why do we care about the Yamas or rules for living? The theory is that when I take a harmful action it does impact my wellbeing. How can I expect to be happy or at ease without examining my actions?

To take action with kindness for me means that I can still speak my truth but find a loving and kind way to respond. For example before I speak I will pause and think did I take the time to make sure I wasn't try to simply strike back and hurt the other person? Examples I see of this are ways some are reacting to each other during this election. Many have their identity invested in a party and it is so hard to let go of that. When someone disagrees with us we can shut down, loose the ability to listen and blame. Blame is easily seen when instead of having a clear answer name calling will be used instead. "Oh that is just fake news" or "those right wing republicans'. Both sides do this and instead we end up pulling each other apart.

I can't wait for the election to be complete and see if our country can stop being torn apart and find ourselves pulling through these times together. Often in history tragedies bring the best qualities in people together. Reacting with hate or anger isn't going to change someones opinion. Which is why you have to live what you are preaching each day. The example of love and kindness will be there to show someone that maybe... just maybe their theory or thought about an entire party or group of people - wasn't true.

Just remember that as much as the message is to go out in VOTE - that doesn't mean it is for your candidate. The action of encouraging people to speak their own truth shouldn't be conditional on your terms. That is the best part about a democracy.

"Have a good day for no reason!"

---Paige