Newsletter December 15, 2022 - Reaction

It is normal to react. Since the first part of our brain developed, with the brain stem, we reacted to warn and protect us. However our brain grew and developed; therefore we gained more ways to interpret experiences.

Just remember this when you are busy judging or feeling negative. Each of us does this because that is a habit. But learn to wait a moment and use other parts of the brain as well.

What else can you observe in the moment? Is there another way to respond differently or with kindness? Do you understand why you are reacting this way? Is it based on fear, anger or worry? Are you fatigued, hungry or upset? Is a response even needed by this point? Are you worried of hurting someone's feelings?

Also consider:

Is it possible that are we reacting because we are different than we wanted to be?

Or

Maybe we observed others being praised for their situation

Or even more common:

We found ourselves being celebrated only for our achievements

rather than for who we are

What if we took the word "different" and thought of that differently?

Notice times this holiday where we do react to the

messages of approval and instead check on yourself...

...learn to love yourself for who you are

because that is truly what matters.

Then find time to be with those who truly love You for You.

I appreciate you and hope you will have a great holiday and if you are stressed and need some help before the holiday I hope to see you online this Sunday.

If I don't see you have a safe holiday and happy new year!

***************************************

"Have a good day for no reason"

Newsletter December 1, 2022

Often when I teach a group in yoga and have them do plank pose, I will take all of them into variations to feel this pose.

Here is where I get to observe the emotional response in a pose. Some will react quickly that they can't do it but then blame themselves.

Others will grip and stop breathing just to prove they can do it.

First we all go from doing the pose on the hands, then lowering onto the forearms, and then putting the knees down. Some will gladly do this and enjoy the ease in the pose. Others will look at me questioning the instruction because they could do the pose the first way... or so they thought. With the knees down, I have them try to feel the back lift and they observe that they really hadn't been using the middle back muscles. Some observe that their breathing became easier. Lastly I ask them to observe other areas that were gripping; like the fingers, jaw and glutes.

Finding ease in the pose isn't a bad thing but again some will view it this way.

I stop telling them when to come out of the pose; remind them to come out of it when they need and come back in when ready. I believe in asking them to get out of their head and feel the experience. To distract I tell them I share the story about the "World Record" for plank. Did they know that both men and women won the record for plank on the knees and forearms?

So maybe we can change how we think about a pose. Did we change our attitude in the pose just because I mentioned an authority? The pose is the same but our mood is shifting.

It is about 2 minutes into the pose that they observe they could do the pose longer and with ease, however it wasn't EASY. They still find themselves sweating and using muscles they never experienced but it didn't have to be painful. So maybe there is more to the pose than simply what we can see. I then ask them to observe when they feel ready to come out of the pose; learn to trust themselves and have more independent thought. Also that it isn't failure just because they came out. They can come in and out of the pose...begin again.

This is an example of how we can use the yoga practice of asanas to learn more. We can challenge our belief, fears and listen better. There can also be emotional challenges and grief when we have to accept the reality of now as well. As I often say "Yoga doesn't care if you put your knees down... but You may"

I'm not saying don't have goals but what so many miss in yoga poses is the example of what the pose can take you through in a practice. You learn in yoga to move in a place of ease; Yes even in very challenging poses. Sometimes you move into a pose with worry but you manage to surprise yourself. You did more than you 'thought' you could. You also are reminded of presence and that tomorrow isn't promised so enjoy right now. You also learn to find joy and peace from within yourself verses if you did the pose well according to others.

Then you can apply this message in your daily life as well.

Where are you gripping, holding or adding more tension?

Where could you adjust or scale back and find ease in your life?

Would you feel like you were lazy or less productive and

is that actually true or just the way you are used to feeling?

Dod

Consider and move throughout the day observing and witnessing yourself

Then Yoga becomes a path all day in your life

Newsletter November 25, 2022 Thankful

Thankful

Next week in the United States we will take the day to be thankful.

Many of us don't wait for that single day though and find times each day to pause and step away from our every day worries and consider others.

By practicing compassion it doesn't get rid of problems but does help us have mental clarity, balance and joy.

For some I know they were shocked with a crisis nearby at the shooting at UVA this week. I am sure that finding joy or thankfulness will be the furthest thing from their mind. Unfortunately though a crisis helps us to reevaluate our lives, what we are doing, and find meaning again. Trust that in a crisis it will hurt but it will also lead you back to a path of thankfulness again...just give it time.

However we don't have to wait for a crisis to stand up for what we believe in this world. Let us begin with right now... take a deep breath out and begin again today. How will you leave your life? Will that be with memories and inspiration? Or will it be filled with regret?

You get to leave your mark starting today. Of course this will be hard for those dealing with grief but find comfort in community, get up each day, eat, go outside. Keep moving forward.

Let us demonstrate to the world what kindness, love and thankfulness really is.

Newsletter November 11, 2022

For me this was quite a crazy week.

Not only did the time change really hit me hard but on Monday morning I received a surprising call. I immediately felt the shock all over my body; angry, sad and confused. I took my own advice though and didn't react to this news but went right into self-care.

In summary a place I work at in healthcare was cutting ALL contractors and this included all my yoga services at 4 different sites. All cut immediately -no notice. There was a lot of confusion from different levels of management and then by the next day it was all cleared up and I was hired back. (Yes I felt like I knew a bit of what Twitter employees must be going through right now).

I share this to offer a day in my life and I'm just so glad that I didn't react but remained patient. I did take clam action and decided to reach out to other upper levels and make sure that this was cleared before I looked elsewhere. However something like this always reminds me not to be attached to my work.

Work is just what we do... it is not who we are.

For me my yoga is the practice of patience. I use the yoga so I can observe on the mat when my mind

is angry, irritable or upset and use that to practice awareness. You don't want to wait to learn this in the moment you need it... ..so learn how to practice patience now.

That being said one of the places I work at is on hold for the rest of the year, so I have Saturday mornings open

Newsletter October 31, 2022

I was teaching a group at the residential rehab the other day and shared with them this story:

When a giraffe gives birth they are standing up so the baby falls quite far to the ground and immediately the Mother kicks the baby to teach it to get up and walk. The baby tries to stand but falls back down. Mom kicks it again until it finally gets up and walks.

What seems like really hurtful action though is the Mother understanding that if the baby doesn't walk, then they are subject to predators; therefore trying to help it live. Now I am not saying that as humans we need to kick others but here is the point of the story... there are going to be days that are hard and challenging. Someone or something may be 'kicking' us and we may not like it... but it just may be saving our life.

Considering or listening to a different view requires us to be aware. Compassion is a learned behavior of the brain. If we don't learn it we will simply live our life in reaction states. Pause though and find times today to observe just when you are reacting and maybe say to yourself "this is the giraffe kicking me".

Newsletter October 21, 2022

I recently did a Podcast for a young woman who reached out to me on social media. Gabby is the creator and dealing with her own story about chronic anxiety and also dealing with stress while figuring out her college and career path during the challenging times of the pandemic.

She has talked about her therapy journey and how she feels that much therapy is talking but wasn't helping her physical body when she was having anxiety and stress issues.

We had a really nice discussion about Yoga Therapy and how this kind of therapy does work from the bottom up; body to brain. We had much to cover in a short time; I had a lot to cover in under 40 minutes but I was able to leave her with some tools. I'm happy to report that she is trying these and she has reported (on TikTok and Instagram) that it is helping her.

You can go to this link or go to your app for Podcasts and look for

"Not Quiet, Just Thinking".

Newsletter August 25, 2022 School is back!

School started where I work this week and I know many are starting next week as well. The excitement was in the air and many were not sleeping or eating well because of it. I know when we are excited or nervous it is hard to think about eating or sleeping but try to take steps to prepare for this. Even if a full meal isn't possible, try carrying some healthy snacks.

Already this week I have shown the students guided meditation, discussed nutrition and discussed their sleep habits. One 13 year old student shared that he is usually up playing video games till 1am, however in a few small changes he went to bed by 10:30pm and felt much better when I saw him by the end of the week.

Therefore we all need to shift from the summer schedule we had, and prepare for the seasonal change; Give ourselves more time to get to destinations, drink plenty of water and find mid-day breaks. Don't be surprised that school buses are stopping or that traffic is heavier. Add some buffer time so you don't have to be stressed. Get to your destination early and sit in the car for a minute to meditate or get a cup of tea. This way when we come across those delays we won't be so worried or reactive; plan on the delays happening. If you are having a tough time sleeping begin your sleep routine by getting to bed a bit earlier; take an evening shower, do a face mask, turn down the lights and go to my YouTube videos and watch some of the meditations.

Hope this helps and be sure to have a great weekend. (for no reason!)

This Sunday is the monthly online Sound Bowl and Meditation for 1 hour at 7pm EST. Register on my webpage under appointments. Hope to see you soon!

---Paige

Newsletter Aug 17, 2022 Candland and Depression

Anyone remember the game "Candy Land"?

I heard an amazing analogy with this game as it relates to chronic depression and wanted to share it with you.

With a state of depression you may want to simply stay at the base of the board and not move on. The experience of depression can be a lack of feeling or emptiness. However with medication this can help you start to move the pieces across the board. As you start to travel, sometimes this is through "angry-place", you may not want to keep moving but then you get to travel only to find yourself in "sad-ville". But don't give up hope; you are learning to feel the feelings instead of avoiding them. Oh sure there will be other places as see and visit; at times that will feel strange or odd; "Joy-town" or "Excitement-Street".

Fact is many don't understand medical depression. You may think depression is sadness but it isn't. Depression was the place where you didn't experience feelings and now on medication you are going through the motions of your feelings. Therefore you are going to have days you don't want to travel across the board - it would be so much easier to just remain at the base and not move.

However theres no a magic pill that will do the work; YOU have to do the work and keep moving. The pill was just to get you started. The prescription is kind of like filling up gas in your car, but you still have to take control of the wheel and step on the pedal.

I really like this explanation about depression; especially chronic depression. Many don't understand it correctly and think of it as 'having a bad day' but it is so much more than that. Each day for the rest of your life may be work but please don't give up.

Remaining healthy is always going to be work. Often because as humans we are dealing with many external pressures. We put ourselves lower on the list of what is important but taking action means we put in effort and work to get where we needed to be.

If you want to explore more healthy habits that may help reduce stress or anxiety be sure to see my new series starting soon. It is online for 5 weeks and will only allow 5 women. Register to hold your spot. Also see my newest YouTube video that has over 40 minutes of a yoga practice for you to experience.

Hope this helps and be sure to have a great week! (for no reason!)

---Paige

Newsletter Aug 1, 2022 - Running up that Hill

I heard that squirrels plant nuts in so many places that they can only retrieve 20% of what they plant.

They are so anxious and worried others will find their nuts that they hide them so well that they can't find most of them.

However nature also has purpose and meaning to all this. The nuts that remain become trees.

So thank you squirrels for helping to plant!

Everything is how we look at it. Sometimes we can't change someones thought, view or ideas, but what we can do is plant a seed. Another way to look at this story is that we can be focused on the failure and miss the fact that seeds are growing. Often those I work with on mental health issues are quite focused on the way they "thought" they should be and with yoga therapy we can begin to bear witness to the seeds.

If you are dealing with some chronic anxiety or stress then maybe we can plant some seeds together. Try new tools at home and return to discuss what you began witnessing more. Be sure to see the new group series information below starting in September.

Hope this helps and have a great week! (for no reason!)

---Paige

Newsletter June 26, 2022 - Build resilience

It has been quite a stressful week for so many and I am not here to debate which side you fall on with politics, religion or laws.

The lessons of yoga and meditation may need revisiting though it is easy to fall into the trap of hopelessness and despair. We need to be grounded, center and open to what needs to be done or actions to take.

When we are stressed, fatigued, exhausted, angry or overwhelmed we are limited in our behaviors and reactions. This doesn't mean we want to bypass the significance or urgency of these feelings. But it does mean that we are building capacity to respond skillfully. This way we can show up in our voices, actions and votes.

I hope I can help some of you tonight either with the LWC Group or Sound Bowl/Meditation Workshop. If you can't make it tonight maybe a private lesson would help. See the sale going on as well.

Remember you are not alone.

---Paige

Newsletter June 19, 2022

I spent the past year needing to figure out where to get my hair cut, as my hairstylist of 18 years retired last year and I wasn't sure which direction to take. But by improving my awareness I clued into my response to make a choice... let me explain.

The word awareness is a simple phrase but really complex practice. Fact is as humans we will let things get in our way of making choices. We think about things being right or wrong, for example. Some find it hard to make a decision. So what if we start to enter in responses like "maybe" when we pause with the thought? Therapists use a scale called "Stages of Behavior" to identify where someone is in their mood or treatment. So when we can go from denial or poor awareness, we can shift into weighing-in or considering with thoughts like "Maybe".

Lets take the situation with my hair. I knew I would need it cut again and I had many decisions to make. Occasionally I would sit and meditate on the problem and asked myself "Can I narrow my thoughts to this moment?" - to be present with right now. Sometimes the answer was yes and other times no. The point wasn't to make myself sit with the answer I wanted or to increase my anxiousness by thinking about the problem more. Instead I would sit and observe my present self who has a decision or problem; observing how it showed up in my body. Notice the wording here...I am not the problem - I am just experiencing it. So next step: Which part of my body was having a problem? Sometimes it was showing up in my chest, throat, breath, hands and even emotions. Finally I learned to sit with the feeling which really became... uncertainty. Noticing that underneath all the reactions was that I didn't have an answer and I don't have to always have an answer. I also observed, that in this case, I didn't need outside help or opinions but that isn't always the case. These steps helped me move into taking an action or next steps in the Stages of Behavior.

Honestly most think that from meditating that there will be major revelations, but what I was doing wasn't observing the problem but the feelings around it. For example if I was worried, I could ask myself "Does worrying about this more help it?" Often times the answer was 'no' so I could table it for another time. This helped me when I was thinking about something and obsessing over it; this really helps me when I need to sleep instead.

What I discovered was that I had fear, worry and doubt most times, and when I was able to remove the clutter around my thought I could think clearer. I discovered times to think about things and other times to let it go. I also found myself not making choices based on those feelings. Like "that isn't a reason to do that" so what other choices could be made instead?

In this case I was able to make a choice but for some they do get stuck; this is where working with someone may help. Also it isn't important if everyone likes my choice but the decision is mine and internally I am happy; from the inside-out.

Now I have simplified something that is very complex and this is where sometimes working with someone may help; applying practices to help you observe your response, think about more "maybes" and use that to help in your daily life as well. If this doesn't make sense consider this approach to say...headstand pose. Do you do the pose? Why should or shouldn't you? How is your body responding right now to this question. Did you start off with a "F*** No!". Can you use independent thought here or are you feeling a sense of guilt or judgement? (Note I am not saying do headstand or that the pose makes you a better person. This is an example of using poses to learn more about our emotions and cognitive function). Sometimes I uses positions to help with more acute problems like physical tightness or releasing, but the thought this month is about the ways our emotions add to our problems.

I do hope to help you or maybe you have a friend that comes to mind and you want to refer them.

In the meantime stay safe and hope to see you soon! Jai!

---Yoga Paige

Newsletter June 10, 2022

I took this picture on a visit to the cat cafe in Georgetown and just loved how this kitten curled up in the basket, that was too tiny, but they didn't care. Even with all the noise around them they slept. Fatigued...sure but they learned to turn within and find some peace.

We all experience fatigue and exhaustion but sometimes won't allow ourselves permission to rest. We will tell ourselves we can't stop or that we are lazy. Others worry that if they rest they will feel worse after.

Not allowing is harmful and often can be a cause for many illnesses and disease. Which is why medical professionals suggest yoga practices. I find that many are used to over-riding what the body wants and need someone else to help them improve their awareness. The body has hormones that are messengers to the brain and that is just one signal going from the body to the brain that may be causing us to feel fatigued and tired. Over time hormones, like the cortisol or thyroid are tired of running all the time; these hormones don't stop but then borrow from other parts of the body. Often times when it becomes serious we start hormone therapy, however we may be chasing a symptom and not the under-lying problem. That is where yoga may shine a light and help you. You may have to unlearn behavior that was taught and reverse the harmful effects that are telling the brain to stress or worry at times when we need to rest. This isn't easy and exactly why you may want some private sessions.

I hope to see you and work with you again! In the meantime stay safe and hope to see you soon! Jai!

---Paige

Newsletter article May 11, 2022 - Injury and Prevention

I was working with a 15 year old at the school I work at and I am teaching him 'health and wellness'. We were talking the other day about injury and prevention. As we wrapped up I asked him his take away points and ways he could avoid injury and he responded with "don't do anything stupid".

I love his honesty and of course I wish it was that easy. Of course for a young person he see's answers as being that simple. However has a very good point; we can all benefit if we pause so we can see if the action we are about to take is, as he called it, 'stupid'.

As adults though we know that the answer is harder than simply saying it. Human kind will make the mistake of thinking and not taking action or we will take action without thinking. So how do we know which direction to take? Practices that help us to pause and listen may help. However the goal of the practice isn't to be perfect and we will experience injuries; I had one myself four weeks ago when I broke my foot. However with my injury came many choices and decisions I had to make for myself and I needed mental clarity then as well. Making time for restorative yoga and mediation became even more important for me.

As you will see I am returning to 532Yoga for Sound Bowl and Yoga Nidra this Sunday. This is a hybrid class so you can come in person or join us online. I am donating my time again to help the space raise funds. Everywhere I teach I am seeing hard economic times so anything you can spare is appreciated so we can ensure that spaces like 532Yoga remain there in the future. So if you can't attend now maybe you can spare a donation to help this small independent woman owned business. I know she would appreciate it.

If you can attend be sure to register as spaces are limited and they are starting to fill up.

Be sure to check my new video that has some yoga practices to help your health and if you register on Youtube to the account you will be notified when I post the next video.

In the meantime stay safe and hope to see you soon! Jai!

---Paige

Newsletter article March 17, 2022: Delusion

In the Yoga Sutras it mentions that there are things

that will hold us back from experiencing stillness;

delusion is the first listed.

Delusion: thinking something is when it isn't

or when it isn't but it really is.

I think delusion is tough to identify alone and that is when I am in need of a teacher or someone who can guide me with care and wisdom. For example we may be under the assumption that we aren't tired but then as we allow a teacher to guide us we may start to see what is really there. Yawn and notice that "Yeah I'm exhausted".

*******************************

Sunday March 27th I am leading online at 7pm EST a guided rest meditation. You may want to check on yourself or maybe you already know you are depleted but lets check it out together. Maybe you will be surprised by what you learn about yourself. Often those I work with are surprised to see that they can rest when they thought they couldn't be still. Others observe that they aren't as tired as they thought and instead they just lay and rest. Either way the lead experience provides you more information and clears up the delusion about ourselves.

Hope to see you soon and have a great day and weekend for no reason!

Jai!

---Paige

Newsletter article March 11, 2022: First experiences

There are many first experiences in our life but the one thing about them is that often we start out scared and then that changes.

The one that I often remember is attending my first yoga class. I hated it! We stood in-front of mirror and I was 27 years old, working hard and also studying for the CPA exam. I didn't know what it was like to be still much less stand and pause. Sure I was used to seated meditation but that was often at the end of my day to settle and go to sleep. So once the class was done I didn't return to yoga till years later and this time I was ready to consider what was being taught.

Today I was teaching a group of young ladies and started with a seated practice of slow movement. Immediately one of them remarked "I can't meditate". Interesting because I never called it that but she reacted this way anyway. Later another person shared "I can't remain still". I helped them redirect and return to the slow movement and taught them a tool to help them concentrate. Being patient we simply started over and I observed that they were finding pauses and stillness even if they weren't aware of it. One of the ladies who made a comment talked to me after and shared that she found herself calming down and liked the technique I taught her; therefore she allowed her first experience to change her initial reaction. Sometimes as a teacher we can help at that time but other times it is when the student is ready; for now all I can do is plant a seed that may grow at some other time.

Personally I used meditation techniques to pass the CPA exam back in the 90's. The exam questions are designed to trip you up because they expect those to follow their first impulse and knew that many would not fully listen to the question, so they put the wrong answer as a choice. Therefore after lots of money in education and prep courses, the biggest tool was applying my yoga and meditation to slow down, pause and re-read it again; remove reaction and have a clear response.

I hope you will take time today and this weekend to pause and if that is challenging start off identifying your reaction out-loud to yourself. Identifying the feeling takes away some of its power and even if the response is still angry, sad, tired or upset, you have shifted some of the reaction in that moment.

March is rolling in some changes that we are all experiencing. Covid requirement shifts and I see many with new in person work schedules. Already in my area the traffic is heavy again and tensions are higher with it. Remember to be patient, kind and find times to pause. You will need it as you allow time to get used to this new way of living and working.

For some it is spring vacation in the next couple of weeks. I have some open time between new sessions at the school I teach at, so if you are interested next Weds (16th) or Thursday (17th) there is early afternoon times as well as the week after. My personal classes are still online but if you live in the Alexandria VA area you can book and pay additional rate for in person if you prefer. Also new weekend times have been added as well so be sure to check those out as they often do book up faster.

Stay safe and keep moving forward. Have a good day for no reason!

Jai!

---Paige

Newsletter article February 22, 2022 -Light at the end of the tunnel

I remember a long time ago seeing a poster that said "There is light at the end of the tunnel... but sometimes that light is an on-coming train".

This message is still a reminder for me not to get ahead of myself because just when you think something is about to work your way... well it may not. We can hope all we want but it is always important to focus on right now. Of course I make plans and have goals, but I often have to remind myself to be right here and focus. For me this includes when I am teaching.

When I completed my first yoga teacher training in 2009 I had hopes and plans to work with veterans and as much as I tried I never seemed to break into this area. I asked for mentors and recommendations but only hit walls. So I just kept teaching and seeing where I landed. It seemed like some didn't want to share or network but there were others who at least tried to pass on useful tips and even though they couldn't help me now we stayed in touch. I was introduced to a director in Washington, DC from a current yoga student and completed the long process of becoming an approved vendor to teach veterans at the VA Administration center in DC. But then the Covid Pandemic lockdown hit. The job didn't move forward and they cut the program.

The pandemic made many people change their jobs and lives and that is what happened to a manager I used to work with. Fortunately she kept my information and wrote me last December. Turns out she now leads Wounded Warrior Expo events in the DC/Baltimore region and remembered how much the government contractors talked about my yoga class. Therefore she hired me to lead yoga and sound bowl for the veterans at their expo event; 20+ warriors who come to discuss holistic practices to help mitigate their anxiety, depression and sleep insomnia. Feedback was great and now I am starting to work for them in different markets.

Being patient and consistent is a large part of what I have learned in business. It isn't easy but I mentor many yoga teachers and this is a large part of what I encourage them to remember and understand. You teach even when only one person shows up. You teach sometimes for little money. When you have a headache, you still show up to work. When a job is cut you keep moving forward. I am not afraid to share and help pass along suggestions as I believe there is plenty of work out there for all of us and that there are so many who need the teachings of yoga.

In the meantime no matter your goals or expectations please be patient and kind. There is light at the end of the tunnel!

Stay safe and keep moving forward!

Jai!

---Paige

Newsletter article February 10, 2022: Is this love that I'm feeling?

I was at the dentist a few months ago and because of Covid procedures the patients are only allowed to have an escort with them for certain reasons.

I was waiting in the dental chair in one room and saw another couple coming in and going to another room. They were senior citizens and the woman was accompanied by her partner to be wheeled in and seemed to have other mental issues as well. The man looked tired, angry and overwhelmed as I am sure just getting from the car to the office was challenging. She looked scared and afraid and suddenly I could hear her screaming "Your hurting me!" As she was being lifted into the dental chair. Her partner started shouting back "No we aren't!" This went on for a few minutes and the staff tried to help her calm down and the man stood nearby. He seemed almost relieved to have the help.

Just about then a staff person came into my room and apologized for the loud noises. I told them that there was no need for that though. I only hope someone has as much patience with me when I am old and yelling. Fact is I have sat in many a room listening to similar kinds of situations and like to use the time to think about the things I don't know about them. (ER rooms are amazing places to be in and listen to different experiences). I wonder about the back story; how did they meet? Do they still love each other? Do they still feel young? Do they have other family?

For me there is no better test of what love is than listening to this senior couple. I bet they are both tired and wish things were going to improve but the fact is... it isn't. They know this but each day they get up and keep moving on. I bet they felt that time moved fast and it was just yesterday when they first met.

Time has a funny way of doing that; It can move fast and slow at the same time. Moments like this though remind me to appreciate the little joys in my life.

Valentines day is coming up and for me it is more than a day of romance or the way the sales people want us to treat it. For me it is a day to be reminded that time does go by fast; so make sure you have shared and expressed your love for all those in your life. We suffer the most when we have regrets so make sure you cherish each day.

Let us be kind, stay safe and keep moving forward!

Jai!

---Paige

Newsletter Article January 18, 2022: Doing pretty darn good

"Why is this happening" is the most common question I receive all day. Why so tired, sore, tight or anxious? I often smile and say the better question would be "why the heck not?"

Fact is as unique you think your problems are, I am here to tell you that YOU ARE NORMAL. Every person has these problems and never have I worked with someone that was perfect; didn't have anxiety, pain or stress. I spend more time teaching awareness to learn to redirect that negative though and less about fixing an issue but allowing us to let it be.

So hey - give yourself a break and realize you are doing pretty darn good. I bet you worked hard today. I bet you provided for your family and solved some problems. So stop beating up on yourself. Yes we all live in a fantasy sometimes. Mine is with Jason Momoa and now that he is getting divorced doesn't mean I can live in a world thinking that he IS a possibility; that isn't real. LOL What is real is our day to day life. People full of imperfections and troubles. That pain in my body and stress in my mind. A day full of people who make me feel angry and sad. But it also has tiny little moments that are full of love and gratitude. It is a day full of worry; will I earn enough to pay the bills? Or doubt; will they find out that I don't know everything?

When we can stop fighting with the fantasy is the very moment we can finally take action to help ourselves. Yet sometimes we won't because we may think it is a sign of weakness, be afraid to admit it and override what we need. But we don't think that about all things. We take care of our car or at least I hope so. If not we certainly know what to expect if we don't service the car so why would we be any different?

This month so many are finding balance again but just remember that doesn't mean with deprivation or punishment. Remember you are doing great with what you have to deal with right now. You are living through a pandemic after all. Come on! That is amazing. Nothing you did up to this point could have prepared you for these Covid times much less any other issues you are handling.

So find time to chill out, do something you need to keep up your maintenance and get some rest. Give yourself a break...You are doing pretty darn good!

Jai!

---Paige

Remember this as well with your friends and family - they are doing the best they can too. Give them a break!

Reflection: Poitier and Tutu

Reflection: It's 1989 I am working at the Kennedy Center Honors and I get to sneak in to watch history in the making. I knew it then and after the show I get the honor to meet Sidney Poitier and Desmond Tutu; they were talking together and I approached them. Even then, at age of 19, I knew and respected the movement they inspired. What I remember about that moment was the way respected me in return. They treated me with such compassion and kindness; it only lasted a minute but we can all use a reminder that it only take a minute to impact someone's life.

Little did I know that they would both pass away within weeks of each other. Now their legacy must live on in others. How will you make a difference?

We didn't have cell phones for video or pictures back then so I share this recording from that night. Enjoy!

https://www.youtube.com/watch?v=fkFxRYSYJhU

Newsletter article January 7, 2022: Is it me?

I was working with an adolescent (student) the other day that was late to her online class with me and when she logged on she explained that she was out with her Mom grocery shopping. Although she emphasized to her Mom many times about her appointment, her Mom's response was 'you are so moody' and the student expressed that she has learned to just accept herself as the problem.
But hold on... I offered her space for her feelings. She had every right to feel worried and frustrated. I felt her sadness for not feeling heard or listened too, so I just let her talk for a bit. Then I had her shift focus on right now and that everything worked out; she had messaged me and handled it the best way she could. We also finished our talk on compassion in the moment; that there is food for later provided by her Mom. During her time sharing she expressed that her Mom is often late to appointments and this is a common issue for them. The student tries to set boundaries but this often doesn't work. For example like lying about the time to be back; setting the time even earlier knowing that she will run late. Unfortunately I know many like this though and I am sure you know someone as well. This is a habit and one that may be hurting others.

Fact is even if we are miserable in our habit we may make some short term changes but we resort back to what we crave. We resort to the old emotions as well. This is very hard to admit but if we can slow down and observe our response we have a greater chance for change; yes I am talking about awareness. We have years of conditioning to re-work. Worse is we add onto our experiences because we could deflate it and move on, but we cover it up for later.

Imagine holding a beach ball and the ball represents feelings we don't like; anger, rage, sadness, misery, worry and doubt. We will try to push the ball away but it comes back. Then we try to hold the ball under the water and pretend it isn't there. We may notice how much energy it is taking to hold the ball under water but we are used to this feeling and unaware of any other solution.

But what if... we just let the beach ball be there? What if we see the ball but then intensionally notice other things as well. Things we are choosing to focus on; the sky, ground, people, colors, breath, our body. The ball is there but so are so many other things. What if we started to be more self-aware of our reactions?

With this student we have only had a few lessons but I am happy to say that in a short time she is learning how to be with her 'beach ball'. She is also learning why moments of meditation, breath and yoga can help us choose to place our attention on other things. She is looking forward to class with me more and we are working on less self-blame and more about clear ways to communicate and be with right now.

We can't always change others but we can change how we deal with it. The common denominator, as I like to say, is you.

How will you apply this story into your daily life? Maybe find times when you are about to respond and don't block it but be with it; pause. What is the root of that feeling and how can you ask for help? Are there some toxic relationships that need re-evaluating?

I hope this helps you and remember if you need me you can book online appointments for yoga, meditation, Sound Bowl therapy, Yoga therapy and even business or yoga teacher tutoring.

Have a safe day, weekend and I hope to see you online or at the in-person yoga workshop this Sunday in Old Town (see below).

Jai!

---Paige