Yoga Nidra: Living Courageously

I write for a great online publication called Conscious Living News. I just published an article this week about using Yoga Nidra to learn to live your live courageously. Take a look!


Often when we think of courage, we conjure ideas of running into a fiery building to save someone or jumping out of an airplane however, perhaps an even truer definition of courageous means to live your life connected to your heart. Through mindfulness practices like Yoga Nidra meditation you may learn to connect to your heart to listen to the message of your heart, and to have the courage to prioritize your life according to what matters most to you. In so doing, you share your heart's gift with the world. 

Living Full of Heart

Courage comes from the french word, Coeur, meaning heart. Therefore, courageous means being full of heart. Living courageously means loving the world and bravely prioritizing what you love. It means having the courage to share your heart’s gift with the world. Howard Thurman was an author, philosopher, theologian, educator, and civil rights leader who once said, “Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive.” Giving your heart’s gift to the world means offering your love and the fruits of that love as a gift. You give it because it’s a joy to do so, whether or not there’s any reciprocity. 

 

Yoga Nidra

How do you give your gifts to the world? Do you prioritize sharing your gift? The world needs what only you can offer. Some people's gift to the world is very public and for others it's quite private. You might love the world through music, raising children, or practicing law—there are countless ways to love the world. The way you love the world might simply be the way you can observe and appreciate it. Regardless, every one has a gift to share the world and that gift is equal to the way in which you love the world.


Sourcing the Heart

In searching for our heart’s gift for the world and how to share it, sometimes, we need to gain wisdom about ourselves, wisdom that may lie deeper than our conscious, rational thinking mind. Yoga Nidra is an excellent (and relaxing) practice to plumb these depths and hear the secret message of our heart. It does this by placing you into a state between waking and dreaming, one of relaxed alertness, which acts as a secret doorway to visit the Source that is within you. It’s like a doorway to your heart. This is why I’ve dedicated several sessions in my live online Yoga Nidra class (on Wednesdays and Sundays) to explore sourcing your heart’s gift and set the conditions necessary to hear the wise Oracle inside you whispering what your gifts are for the world and how to share them with the world. 

 

The Oracle Inside of You

The Oracle Inside of you, whispering your gifts of your heart, may be closer and easier to hear thank you think. I'm passionate about Yoga Nidra, a relaxing form of meditation that uses layered Awareness and relaxation to tune into hear your heart's message to yourself. Please enjoy this free Yoga Nidra practice: Waking from the Dream, Opening to Awareness. I've made it just for you and hope that by listening to it you too will learn to hear what's inside of your heart and how to courageously share it with the world.

What's Alive In Me

Photo by Alex Adams

Photo by Alex Adams

How are you? I hope you are well and grounded and connected to your heart. I wanted to let you know about my incredible live, online Yoga Nidra training I have planned for this weekend but I'd be remiss if I didn't share what's truly alive in me first…



What's alive in me today is some recent news about serious health issues concerning a member of my family. Without going into details to protect privacy, I'm optimistic for a good outcome while also being realistic about the hard work ahead. We have a family motto: "We are a family who can do hard things!"



What's also really alive in me today is our desperate need for social revolution in this country for our BIPOC (black, indigenous people of color) and LGBTQ+ brothers and sisters. Specifically, I know that the work starts with me and that I need to listen and learn. For me, this social crisis marks a new practice of drawing inward to a journey of greater self-discovery, one that will help me to do my part to heal what's broken in myself, to recognize inequality that is embedded unconsciously within me so I can learn to love it, respond to heal it, and act to do my part to heal our country and world.



Like I mentioned in my email/blog post last week, The reLoveution Starts Within, hating on or discriminating someone else, even unconsciously, is some backward way of finding wholeness. It's the autoimmunity of humanity. There's no way to get to where we are going unless we heal the fundamental illusion of separateness.



I get totally overwhelmed facing the teeth of such a big and snarling issue. It's easy to go all deer-in-the-headlights and simply freeze. I know that if it weren't an important issue, I wouldn't be afraid of it. I suppose it's the difficult but necessary growth that I must take which I fear. But this is me making that first step, resolving not to quit until we all get there.



Nonetheless, I'm hopeful. I believe that time is an illusion, that we've all already made it to perfection, that we are all already enlightened and this human experience is like rewinding the tape to see how it all happened. What is happening now is some big and necessary growing pains but that we are doing it! This doesn't spare us from the really hard work ahead of us, just that we are assured success for the inevitable difficulty. We are on this journey together so let's hold hands, brush ourselves off when we fall, and keep moving forward!



We are waking up!



To my BIPOC (black, indigenous, people of color) as well as queer brothers and sisters, I'm listening. I want to understand. I want to do the right thing, even if I'm kinda clueless. I may not say the right things or fully know exactly how clueless I am, but I'm willing to learn. My heart is open. I'm humbled by the importance of this issue and I'm willing to do what I need to do to heal my own issues. I'm reading, meditating, writing, and acting toward the healing of this issue.



I invite you to do likewise.


Yoga Nidra Training

Yoga Nidra Training



reLOVEution Starts Within

Scott Moore Yoga

What To Do?

Tragically, George Floyd is now a household name. I’m sick to my stomach with grief, anger, and fear over what’s transpired in the last week. I fear what we are—as a nation and as a people. There’s no us vs. them. There’s only us—all of us. Together. And unless we can unite in wholeness, in peace, and in unity, we all suffocate from the weight of intolerance, ignorance, and hate. That and change starts from within. 

As much progress as we’ve made toward racism in this country, it’s nonetheless perilously woven itself deep into the fabric of our institution in both subtle and overt ways. But how do we start to make things right for people of color, black as well as brown, yellow, red, oh and let’s not forget women, LGBTQ+ folks—so basically anyone who’s not a white man, right? How do we as a nation even begin to reconcile with those who have been disenfranchised? 

First, I’m Sorry

Personally, I think a great big fat public apology is in order, an apology from everyone who’s benefitted from the racist hierarchy. Not that it would immediately make things right. But it wouldn't hurt and would be a step in the right direction. 

Here’s mine: I’m sorry. I’m sorry to George Floyd. I’m sorry to his family. I’m sorry to any person of color for the ways that this country and the people in it treat them differently. I’m sorry to our indigenous people on whose land we live. I’m sorry to our LGBTQ+ brothers and sisters and those who are non-binary. I’m sorry to the women and children who all too often end up with the short end of the stick. I’m sorry because as a white, straight man, the system is set up to work in my favor and I benefit from it in ways that are both obvious and subtle.

Whether by my choice or not, I’ve benefited from this reality because as much as I love everyone on this earth, regardless of color or sexual orientation, I’m nonetheless a white man and that has undoubtedly given me privileges which have changed my reality more than I’m sure I can ever know. I’m not ashamed of being white no more than anyone should be ashamed for the way they came into this earth, naked, vulnerable, and hopefully wrapped in the loving and protective arms of their mother, which is the way we all deserve to live every day of our life, treated like the most valuable human being that has ever come into existence. Because you are. We all are.

Heart Revolution


Whatever the answer is for this complex and heart-breaking issue, one thing is for sure and it’s that violence is not the answer. I just came from living for a year in France where protest is a national sport. Since long before the French Revolution, the people in France have been telling “The Man” where to stick it. I think peaceful revolution is healthy for society, especially when that revolution is rooted in love and acts from a place of responsiveness rather than reactiveness. 

If yoga, Yoga Nidra, and meditation teach us anything, it’s that we must take the information we have, learn to invite it into our Awareness, acknowledge all the ways it affects us, and observe it. Then we must know how to respond to that information. As we do so from the place of observation, every step forward is from a place grounded in our innate goodness, from the portion of Source or God which resides within us which is inextricably connected to LOVE.

WWGD? 

Gandhi

Gandhi, perhaps the world’s greatest social revolutionary, understood very well the primary yogic principle of Ahimsa, or non-harming, and insisted on leading the world’s largest social revolution with non-violence at it’s foundation because he understood that no lasting change could happen using the same backward power that had oppressed them. Something that Gandhi understood very well, and which I think this is the kicker here, is that we can’t get there from here, meaning we can’t stop violence and stop hate with more violence and hate. Is it warranted? Of course it is. But to what end? To perpetuate more violence and hate?


But how do we do it? Enough is enough, already! How do we get a little justice around here?! When are we going to start seeing some real change in this world?! (insert your favorite, cathartic expletive here). 


For real change, the kind that we all desperately need and, sadly, few believe is even possible, we gotta come at this crucial world-problem from an entirely different mindset. Albert Einstein said, “No problem can be solved from the same level of consciousness that created it.” To change this desperate world-problem, we gotta up-level our consciousness and that means starting with ourselves. It means doing your yoga and meditation to discover the goodness that is within you to share that with the world. 

I believe the first step to creating real change is to stop pointing the fingers at someone else and demanding that THEY change, that they are responsible. We all must choose to be responsible about the solution. Lemme get all yogi on you, here: lasting change in the world can only come from within YOU. Gandhi also said, "If we could change ourselves, the tendencies in the world would also change. As a man (or person) changes his (their) own nature, so does the attitude of the world change towards him (them).... We need not wait to see what others do." (I added the PC language.) 


In a world that has had ENOUGH of hate, the thing that is going to change things around here is love and the place to start is with our own heart. 


Love Yourself

Click the photo for more information

Click the photo for more information

Before we start throwing social distancing to the wind and hugging everything with a pulse, we gotta first do the challenging work to learn to love ourselves. We have to heal our wounds of self-loathing, guilt, and shame. We need to person-up and apologize to others and ourselves for wrongs done, forgive ourselves and others, and learn to really love ourselves first and foremost. This is the first and crucial step to be able to extend that love to others. 


Psychologist, author, and world-renown peacemaker Marshall Rosenberg, in his incredible work on non-violent communication, says that in order to love another person, you must first learn to love yourself through positive self-talk, self-image, and affirmation.


When we can learn to love ourselves, we can then extend that love toward everyone, especially those who have been disenfranchised. Then (steel yourself, here) we can even learn to love the oppressor. 


Now listen, I believe that black lives matter. I am sick and tired of seeing police brutality, especially toward people of color. I believe that those who use excessive violence should be corrected and denied the privilege to wear the sacred badge of a protector of our society. I believe you shouldn’t get another chance to “protect and serve” if you’ve proven yourself unable. Forgive, yes. Remain on the force, no.


I also believe that being a cop is a very difficult job and that the great majority of law enforcement in this country serve very honorably and put their lives at risk all the time. And I believe that they do this despite the fact that there is institutional racism woven into the system. So cops, hats off to you. 

Can we just all agree to stop the violence inward and outward and just love? It’s that simple. We are all people. We are all somehow One. Fighting another member of this great organism called humanity is like an auto-immune disease, one part fighting another in some doomed attempt at wholeness. It’s as trite as it is true: love is the only answer. Who cares if there have been a billion cheesy pop songs about it. It’s still true!

My prayer:


May we first learn to love ourselves. May we then extend that love to those around us. Then to those we don’t know, and possibly don’t trust, most likely because we don’t know. May we mindfully ground ourselves in love and with that firm foundation stand our ground against all oppression knowing that everyone, everywhere has that same love within them somewhere, even those who have forgotten where it is. May we source the most magical power in the Universe, one exponentially greater than violence, that of love, and may we wield this power to change the world. 

Start with yourself and start today.

Please take a moment and listen to this free Loving Kindness for compassion recording I’ve made, especially for these times. It will activate your heart and put every person involved in this issue, including yourself, on the sacred altar of your heart to heal us all from the illusion that we are separate beings. 


I love you. 


Thank you and namaste.

Yoga Nidra: Follow Your Heart

To lead up to my live, online Yoga Nidra training I’ll be hosting June 12–14th I’ve been on a kick lately, writing about the fact that we have a heart’s gift for the world. For some of us, our heart’s gift to the world is rockin’ out like Prince, others of us choose the arena of raising kids in which to rock. We all have special talents in this world and the way we love the world is the way we give back to it. But what do you do if you’re not quite sure about what your heart’s gift for the world is or if you do know, how to share it with the world? One sure way to discover the answer to either of those questions is to follow your heart.

Follow Your Heart


A while ago I wrote something called Unique Tunings for Guitars. It’s about how a guitar string is tuned to ring at a certain frequency when plucked. But if I’m playing, say, an A on my sax, all the way on the other side of the room from the guitar hanging on the wall, the A string which is tuned to ring at the same frequency, will hear its song sung by my sax and spontaneously begin to sing along, even though nobody touched the guitar. Often, I’ll pull my sax outta my mouth and hear the guitar humming happily in the corner all by itself, like there’s a ghost in the room who just couldn’t help herself from playing along to my sultry sax playin’. I know, crazy.




Well, I believe our hearts strings are tuned in a similar way—tuned so that they sing when they hear their song. Perhaps the best way to approximate what Source is—Source is what I’m calling that thing we all come from, where we go when we die, and exists within everything in the Universe—the best way to approximate what that thing is would be to call it love. So, when you love something or someone and you feel your heart strings a hummin’, well, that’s Source hearing it’s song. To find out what Source has in mind for you in this life, what your heart’s gift for the world is, just notice what you love.




What resonates with you, what do you love? Even if you don’t know what your heart’s gift for the world is—your purpose for life— loving the world IS your purpose.

Period.

Focus on what you love and prioritize your attention on those things. Do you love ceramics? Do you love to ski? Do you love to teach? If it feels like the only thing in the world you love is your cat, then maybe your heart’s gift for the world is to love that cat for all you’re worth. Lucky cat. Give up the notion that you gotta be Gandhi or Lady Gaga to bless the world. Someone’s already been assigned that job. You’ve got your own job and it has something to do with what makes your heart sing. That’s it. It can be that simple.


Can Your Heart’s Gift To The World Change?


Click for more information

Click for more information

Keep in mind, though, that everything in this Universe is in some sort of orbit and subject to change, even your heart’s gift for the world, so don’t get too attached. Be connected enough to Source, to the love that is within you, to know when you might be called to love in a different direction.





Whether you know your heart’s gift for the world or not, it often takes gobs of quiet, heaps of introspection, and about a metric shit-ton of courage to learn to know it and/or organize your life in order to share it with the world.





Maybe discovering what your heart’s gift for the world is takes being a little more familiar with Source. If you and Source aren't really on a first-name basis, you might want to try some meditation. But sitting down, lighting some incense, and closing your eyes, while trying to focus despite the scratchy licks from the textured tongue of your beloved cat, may not instantly open up that deep wisdom you seek from your heart. Sometimes, to hear those secrets from your heart, you gotta set the conditions right to “listen.” Sometimes this means starting with some movement, some breath work, some gratitude, and then do your meditation. Even still, the message might not come right away but as you regularly draw inward, slowly, you’ll learn to hear the quiet but sure voice of your heart. As you do, it will undoubtedly tell you what your heart’s gift for the world is and how to share it. I promise.




Please enjoy this optimization practice and Yoga Nidra practice I lead during one of my live online Yoga Nidra classes. It consists of a pranayama (breath work) practice, a mindfulness exercise (with gratitude), a few gentle poses, and a nice long and expansive Yoga Nidra practice. Enjoy!




Sourcing Your Heart's Gift: You're a Rock Star

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Ever see someone do something really really well and think to yourself, “That dude was BORN to mow lawns!” or “that kid plays Rachmaninoff like it’s her JOB!” or that woman is the APOTHEOSIS of a math teacher”?

Something magical happens to us when we witness someone else do what they are meant to be doing in this world. Seeing them do their thing moves us because somehow it gives us permission and nudges us to find and/or do what we were meant to do.

Emily Dickinson’s gift to the world was poetry. Michael Jordan’s gift to the world is playing basketball. Oprah Winfrey’s gift for the world… is being Oprah Winfrey.

A heart’s gift for the world is what you were meant to do. It’s a gift because you give it to the world to make the world a better place and it’s a joy just to give it, regardless of reciprocity.

Everyone has a heart’s gift for the world. Some of us know it. Some don’t. Some people’s heart’s gifts are very public, others’ are private. Someone’s heart’s gift may or may not be how they make their living. Sometimes you get a job and then through that work, it reveals to you something you didn’t know about yourself, the gift that was hidden inside of you. That’s true for me and teaching yoga and meditation. Through many years of teaching it, I’ve discovered how much teaching yoga and meditation makes my heart sing. It’s taught me volumes about myself and I absolutely LOVE it. If I were stranded on a desert island I’d still practice yoga and meditation and probably teach the sea birds everything I know about the subjects.

To discover and express your heart’s gift to the world means you gotta be connected to Source, the portion of Source that’s inside of you. Source— you know, Creation, The Universe, God, the Great EVERYTHING, Krishna, Sarah The Magical Unicorn, whatever you want to call that thing that is at once inside of you while simultaneously inside of EVERYTHING else. After all, the Divine is waking up to know itself through and as YOU. The Divine is using your hands, your mouth, your talents to move this whole Universe along and to grow into discovering itself. So if Source is coming to know itself as you, don’t you think you ought to know a thing or two about Source so you can help yourself be what you were meant to be?

 

And think about it, if you were God and could express yourself in any way you chose, why wouldn’t you come to know yourself, at least in part, through playing the guitar like Joni Mitchell, or Eddie Van Halen, or Prince? Answer: there’s no way you WOULDN’T be Prince cuz Prince was badass and he made the world an incredible place with his music, God rest his soul.

Well according to Source, you’re just as much a rockstar as the artist formerly to this world as Prince was. Your gifts may not be as public as Prince’s but you gotta remember, to the gladiolas in that garden of the little white house on the corner— you know the one, it’s the one with nary a weed, the one where the most feral of cats wouldn’t even dare to trespass to do their business in there, the one where you make excuses to walk by it, socially distanced of course, just so you can be near its beauty— well, to the flowers in that garden, the little old lady that keeps that Eden is nothing short of a rockstar. The same Source exists within you as it did Prince and those stunning gladiolas.

Yes, you are a rockstar, though your venue for rocking might be raising kids, might be litigating corporate fat cats, or hosting peace rallies. Maybe your venue for rocking is simply the way you appreciate the world— it’s your style. Whatever it is, you are called on to rock and the world needs your heart’s song.

Philosopher and civil rights leader, Howard Thurman once said, “Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive.” Giving your heart’s gift to the world means offering your love and the fruits of that love as a gift. You give it because it’s a joy to do so, whether or not there’s any reciprocity.

Prince
Howard Thurman
Live Yoga Nidra Training

What’s your heart’s gift for the world? How do you begin to find it? What does it look like to follow it?

What if you don’t know in which arena you are meant to rock? What if you feel that you haven't found your “Raspberry Beret?” How do you find your heart’s gift for the world? One secret to finding your heart’s gift to the world is to simply follow what you love—discover what gives you joy, pleasure, and what vibrates your heart strings.

In searching for our heart’s gift for the world and how to share it, sometimes, we need to gain wisdom about ourselves, wisdom that may lie deeper than our conscious, rational thinking mind. Yoga Nidra is an excellent (and relaxing) practice to plumb these depths and hear the secret message of our heart. It does this by placing you into a state between waking and dreaming, one of relaxed alertness, which acts as a secret doorway to visit the Source that is within you. It’s like a doorway to your heart. This is why I’ve dedicated several sessions in my live online Yoga Nidra class (on Wednesdays and Sundays) to explore sourcing your heart’s gift and set the conditions necessary to hear the wise Oracle inside you whispering what your gifts are for the world and how to share them with the world.

Please consider joining me on Wednesdays at 6 pm MDT and Sundays 9 am MDT for my live, online Yoga Nidra classes. Each person who registers will receive a recording of the discussion and Yoga Nidra practice to continue the process of heart-discovery after our class.

In the meantime, enjoy this free Yoga Nidra practice which leads you progressively through relaxing into deeper Awareness and through a beautiful visualization where you hear the Oracle within you speaking your heart’s purpose for the world. I’d love to hear from you about your experience.

Stay tuned for more about sourcing your heart’s gift by learning to follow your heart…

Yoga Nidra: How Opposites Reveal Oneness

I’ve been teaching Yoga Nidra since 2008. While I initially took Dr. Richard Millers iRest Yoga Nidra training and have the deepest respect for that method, I do not teach that method. Instead, I’ve learned volumes about the fascinating and spiritually illuminating subject of Yoga Nidra by simply doing the practice and studying many teachers. I have since developed my own Yoga Nidra training and Yoga Nidra scripts which I feel gives teachers the power of understanding Yoga Nidra’s “what” and “why” so that they can deliver the practice in their own voice based on certain essential principles derived from their own experience.

My teaching style is based on using the koshas to explore the ego as a tool to illuminate the other half of your being, your Awareness. I encourage students to welcome anything and everything that arises into their Awareness, to acknowledge it for what it is with as much objectivity as possible, and learn to merely observe it. Doing so opens practitioners to the magical opportunity of responding rather than reacting to stimuli, not only in the practice of Yoga Nidra but more usefully in the practice of life. After all, Krishnamurti said that “The highest form of intelligence is the ability to observe without evaluating.”

I teach that what we seek to accomplish in Yoga Nidra is to wake up to our True Nature, one that is not bound by the limits of the ego nor is that of pure consciousness, but rather what I call the Both And Nature which is the beautiful express of consciousness meets form.

One of the tools I use regularly to arrive at the beautiful experience is using opposites during a Yoga Nidra practice.

We use the practice of exploring a binary and then attempt to hold the opposites in our Awareness in order to pop out of ego consciousness, limited to experiencing the world as this or that, and instead experience ourselves as Awareness itself. Ego exists only in a realm of this or that. Awareness is the Singularity, the place where everything exists as part of the larger whole. There are no opposites in Awareness, it's non-binary. Holding opposites together in your Awareness is a simple and useful tool to help you experience yourself as Awareness itself. Eventually, this will then lead you to experiencing your life in your Both And Nature, the marriage of the ego and Awareness.

After establishing the feeling of being Awareness itself, perhaps arrived at by holding opposites like the sound of my voice and the feeling in your heart, you then reinforce and deepen this feeling throughout your Yoga Nidra practice as you go move further into your layered Awareness by exploring the koshas. Remember that whatever you are aware of reveals Awareness itself. You can use opposites to illuminate Awareness in the realms of body (anamayakosha), for example, by first bringing attention one's to right hand, then left, then holding right and left simultaneously in Awareness. You can do this in other koshas too by holding opposite emotions or thoughts or beliefs. 

I tend to start a Yoga Nidra practice with an opposites exercise because it's great to begin the practice with a felt sense of Awareness, even if it's mild or somewhat contrived, rather than arriving at it in the middle or end of practice. I believe it works best to do this because we experience deepening awareness in layers rather than in a linear fashion. In other words, start by inviting the practitioners to feel themselves as Awareness right off the bat, perhaps with an opposites exercise, then continue doing it here and there

throughout the practice and in each koshas. (Remember that you don't have to do it through every koshas. Each kosha is just one way to anchor your Awareness.) Each time you invite the practitioner to experience themselves as Awareness, perhaps by doing the opposites exercise, it deepens the practitioner's Awareness. They will therefore experience the practice from that point forward with increasingly deeper Awareness. Even if you were to repeat a body scan a few times in a row, each time you go through it, provided they were reminded of being Awareness iteslf, they would experience it differently because of the layered nature of Awareness. 

Again, you're not trying to divorce the ego and seek to experience yourself as only Awareness. Rather, you're using the ego to illuminate that which you would otherwise not know about yourself, the Awareness part of you, the part that always is and never changes. Ultimately as you come to know both ego and Awareness intimately, you give birth to a third thing, what I call the Both And Nature, the marriage of Awareness and form. 

To continue explaining it, the ego exists in a binary, a state that sees things as this or that, me or you, have or have not. We naturally tend to identify as the ego because we define our reality by what we can see, taste, feel, etc. What's more is that it's our natural psychology makes us differentiate ourselves from other objects from an early age. Why would we know anything other than the ego? Well, we come from the place that is beyond ego, Source, and no matter how much of a seeker you are or how "spiritually minded" you want to be, we are all constantly reach to come back to our Origin, Source, home, be that consciously or unconsciously. We search every discipline imaginable to tell us what it means to be. 

The Awareness part of us has no form, cannot be seen, felt, etc. This is tricky because typically we have heretofore defined everything we know as "real" based on the criteria of the ego, that which we can feel, see, taste, etc. So how can we possibly come to know ourselves as Awareness and not just the ego?

The ego is the perfect and balanced opposite of Awareness. The ego cannot exist in a vacuum any more than Awareness can. We don't transcend the ego to understand ourselves only as Awareness. In fact, the ego is our greatest tool that illuminates our Awareness and the experience of the marriage of the two gives us our True Nature, our Both And Nature. I like the analogy of a marriage, consciousness marries form and the love child between the two is YOU, a spiritual being born of Awareness and form. You are the Divine, up-leveling itself to wake up know itself more intimately. You are giving birth to yourself as you practice presence. 

But arriving at experiencing yourself as this holy marriage takes a practice. We must learn how to not identify only as ego but rather as this third thing. But since ego is what we are most familiar with, what we pay most of our attention to, it actually serves as perhaps the best way to illuminate that which lies beyond the ego. 

In Yoga Nidra we can practice experiencing our Both And Nature by first establishing a binary to bring opposites into our field of attention, opposites like inside/outside, me/you, body/sound. Doing so leans into the practiced attention to ego and refines your focus and attention on one thing and then the another. Then, as you try holding them together, simultaneously in your Awareness, your ego freaks out and experiences cognitive dissonance because it only knows a world of this or that and never the twain shall meet, at least according the the ego. While these two things seem like complete opposites, they share something so obviously in common that it's as easy to miss as the nose on your face. What these two apparent opposites have in common is that you are aware of them. What you're aware of reveals Awareness itself. When you hold opposites simultaneously in your Awareness, your consciousness is forced to leave the realm of the binary to experience that which exists in the grand Singularity, Awareness itself. 

Learning to regularly experience the Awareness part of your being through practices such as Yoga Nidra, forever alters your self-concept. You no longer feel yourself as only ego. Instead you begin to feel your Both And Nature, the beautiful marriage that joins finite and infinite, body and spirit, form and consciousness. Living life in your Both And Nature doesn't make you blind to the ego, the natural textures, emotions, and vicissitudes of life. Quite the opposite. Living life from your Both And Nature helps you to begin to see every molecule in the world as an opportunity to practice presence, Awareness. The entire world, with its flavors, textures emotions, and even challenges, exists as a testament to your own Beingness. Every sunrise, every rainy afternoon, every breakup is somehow a love letter from the Universe, form whispering to consciousness, "Wake up! Watch this! I've made it just for you!"

Truly anything that helps you to be present has the capacity to do this for you but Yoga Nidra is a great and easy way of doing it. Powerful and effective. Plus relaxing. The opposites exercise is just one mechanism to help practice.

This reminds me of the Sermon of the Flower, origin of Zen Budhism where the Buddha gathers his disciples and without a word holds up a single flower. Most are mute with confusion by this gesture but Mahakasyapa smiles with understanding. He understands that this flower has the same beingness as everything else in the Universe. Words cannot explain this knowing. Mahakasypa experiences the marriage of form and consciousness. He hears what every object in the universe is whispering, including this humble flower is whispering the truth, that every thing exists in the marriage of form and being. 




Yoga Nidra and Grief

Yoga Nidra Training

In my Essential Yoga Nidra volume, over 7 hours of Yoga Nidra recordings, I dedicated a Yoga Nidra practice entirely for grief. As I was writing out my Yoga Nidra script, I learned so much about grief and the power that Yoga Nidra has to help us all work through grief.

Grief is a regular part of life. Whenever grief comes to visit you in your life, whether it is cyclically or in unique moments, it's always an invitation to practice deep Awareness. Yoga Nidra is a way of practicing sourcing your deepest strength by experiencing your True Nature, that of Awareness itself. From this place of deep Awareness, you will not replace grief with other emotions, but rather learn to welcome it, see it for what it is, and be the witness of it. Doing so, you will come to know your grief for its unique power to help you experience yourself as Awareness. Yoga Nidra can help you to discover the part of you that is powerful enough to survive any loss and powerful enough to sanctify any event that occurs in your life as you weave together the beautiful and textured tapestry of life.As you come to know yourself as Awareness, you will free yourself from being identified as and attached to emotions such as grief. Doing so also allows you to welcome grief, to hear its message in your heart, and ultimately release grief and allow it to cycle out of your orbit when its time is over.

If you are feeling grief in your life right now, I invite you to give yourself a moment and ground yourself to whatever your body is feeling in this moment. Give yourself a moment to open to your senses, as you relax and close your eyes. Maybe send a few breaths out your mouth with a sigh to release any tension you may have. Yoga Nidra is a relaxing yet powerful method to acknowledge your grief as a witness of your love, a testament of your strength, and a guide that leads you toward your highest being.

What’s Yoga Nidra?

Yoga Nidra feels like a guided meditation. Usually in a Yoga Nidra practice, you will lie down, get comfortable, and listen to a facilitator lead you through deepening layers of Awareness. The primary objective in Yoga Nidra is to begin to explore your True Nature, that of Awareness itself.

Yoga is the “yoking” of body, mind, and spirit. As explained in the second verse of the ancient Yoga Sutras, “Yoga is the cessation of the fluctuations of the mind.” The goal of yoga is to experience samadhi, the home of our Universal Oneness. Grief, like all emotions, exists as a ripple in the pool of consciousness and obfuscates your ability to yoke your body, mind, and spirit to experience your True Nature, that Oneness, of Awareness itself.

Emotions like grief are nothing to reject or be ashamed of. On the contrary, they are beautiful ways to practice waking up to Oneness. Through practices like Yoga Nidra you learn to even appreciate grief for what it is, a way of bringing you to greater Awareness because it is something you can practice being Aware of.

Yoga Nidra helps you leverage emotions like grief as a powerful way of practicing Awareness and even learning to identify as Awareness itself. When identified as Awareness, you experience that part of yourself that has emotions but which is larger than emotions, and is not driven by them. As such, you begin to see powerful emotions like grief with a level of loving objectivity. You learn to hear the true message behind the emotion and acknowledge your grief as a witness of your love, a testament of your strength, and a guide that leads you toward your highest being.

What’s Nidra?

There are thousands of pathways to Oneness. Nidra is perhaps my favorite. Nidra is like napping your way to enlightenment! Nidra is an ancient Sanskrit word meaning sleep but more accurately refers to that state between waking and dreaming consciousness. Yoga Nidra is a Tantric practice and is as old as Yoga.

Usually a facilitator will verbally lead practitioners through deepening Awareness by suggesting things to be aware of. Practitioners are to practice observing and not reacting to anything that arises. This process of guided Awareness usually causes practitioners to become very relaxed.

Yoga Nidra uses relaxation as an essential method of downshifting your nervous system to enter the Nidra state, so you can practice your most natural state of relaxed Alertness. This Nidra state helps you to achieve experiencing the world with increased objectivity about all the things you might be aware of, including body, thoughts, sounds, etc. In this Nidra state, you achieve an entrance into deeper Awareness. Not only do you come to experience greater Awareness, you begin to see yourself as Awareness itself, coming to know itself through all the things you might be aware of.

As I lead practitioners through Yoga Nidra practice, I encourage them to greet everything that comes into their field of Awareness, acknowledge it for what it is, and simply practice observing it. Once in a while you may choose to also respond to the information but this practice helps us to stay out of reactivity and into responsiveness, action based on our deep consciousness.

Yoga Nidra’s Power for Wholeness

How Yoga Nidra Makes You Whole

Like I said, Yoga Nidra’s main intention is to practice Awareness. As you begin to identify as Awareness itself, coming to know itself as all the things you can be aware of, you come to experience your True Self, that which is whole, true, pure, and healed. Grounded in this deeper reality of your True identity, you gain not only a greater perspective about your life and problems, but you also experience the truth that as Source, there’s nothing you can’t do, be, or heal from.

What’s more, the more you wake up to your True Being through practices like Yoga Nidra, you begin to see the entire world, including emotions, experiences, sensations, etc, as pointing to Awareness itself.

Soon you begin to see the entire world, and your own life in particular, as a love note from the Divine. You exist as the product of Universal form and energy (practriti) waking up Universal consciousness (purusha) through the experiences of your life. With this Awareness you live your life with greater consciousness. Through practices like Yoga Nidra, you may even come to even appreciate the vicissitudes of life as beautiful reminders that you are consciousness experiencing waking up unto itself through this textures experience of life

Please enjoy this free Yoga Nidra for Grief recording (below). I loved putting it together and have found it very useful in my own life.

If you are interested in facilitating Yoga Nidra yourself or want to learn more about this fascinating practice, you might consider downloading my Online Yoga Nidra Teacher Training. It’s 20 hours of classroom recordings, a 60+ page manual of teaching direction, plus over 100 pages of Yoga Nidra scripts. It’s very affordable and I’m even offering payment plans during COVID

Thank you!


Do you know anyone who could benefit from Yoga Nidra for Grief? Mind passing it along?

Loving The 4-Train: Compassion, Being, and Loving Yourself

You Don’t Need to Change

You don't need to change. You don't need to improve anything. Just love the world and love yourself as a beautiful part of the world.

Mary Oliver opens her exquisite poem, Wild Geese, with these words:

 

You do not have to be good.

You do not have to walk on your knees

for a hundred miles through the desert repenting.

You only have to let the soft animal of your body

love what it loves.

(Read full poem)

Online Yoga Nidra Training


Fundamentally, you are perfect just the way you are. That might sound trite. It might sound tired. Nonetheless, it’s truly the greatest message I could ever offer. That and I love you. It’s true. I may not even know you very well. We may have never met. But you’re a human being with dreams and emotions and hopes and dammit, we are all here working out our existence the best we can, struggling and loving and learning to wake up to the power of our own existence. There’s something very beautiful about that. That beauty exists within me and it exists within you.


Loving yourself is to love the Universe

Now with over 100 pages in Yoga Nidra scripts!

Now with over 100 pages in Yoga Nidra scripts!

To learn to love the world you gotta first learn to love yourself. The world—the entire Universe— is a projection of YOU. What exists outside of you also exists inside of you therefore, the best way to learn to love everything is to love yourself. You know, “be the change” and all that? Well what that means is that everything in the Universe comes from Source including you so by effecting yourself you effect everything else. Loving yourself is to love the Universe.

There’s a great irony in loving things just as they are because as you allow yourself to simply be just as you are, devoid of the shoulds and the what-ifs, it actually gives you freedom to recognize exactly the ways in which you are programmed to grow.

It goes back to something I’ve often said which is:

In order to get there you have to be here and here is always changing.

Truly we exist as the love child of the Universe: that which is pure spirit, which just is, which needs nothing to exist and that which is finite, imbued with form, subject to change and death. There is only now. There is only HERE. But “here” is a treadmill at our feet.

The entire Universe is involved in some dance between presence and movement and I suppose we need to simply join the dance. Get dressed up and fu@#ing join the dance!


Holding Space


We practice deep compassion as we extend this same privilege to other people and things around us and allow them also to simply be, especially those things that would easily turn our hearts bitter.

As we practice yoga and meditation, we cultivate and practice understanding our own being. Doing so helps to reduce the suffering known in the ancient Sanskrit wisdom traditions as Dukkha, that suffering which holds us back from experiencing our highest self.


One enormous act of compassion is holding space by being with a person or thing and allowing them to be just as they or it is. I'm thinking of a friend who is sick or experiencing something mentally or spiritually challenging or (heaven forbid), holds a different political view or opinion about what’s going on with COVID. Simply being with that person (6-ft. apart of course) and holding space for them, without the need to fix or change anything, just being with them, allows a deep compassion to exist between the two of you. Perhaps one of the greatest acts of love is to truly see a person and allow them to simply be how they are. To love them as is.


Practice making room in your heart for that which would sooner canker your heart toward someone or something or make your mind fester with shoulds and what-ifs. Holding space for someone or something, doesn’t mean you have to invite them over for dinner or send them a card on their birthday. Rather you simply offer compassion toward them (or it) by not becoming sour. Sometimes that means practicing not having an opinion about it (read: Lionel Richie is my Guru). And by so doing, you ultimately offer your own heart and mind in the same compassion—the heart that flourishes when it feels abundance and love, not bitterness, and the mind that abounds when it is sheltered from should and what-ifs.

Here is a simple example of holding space:

Yoga Nidra Scripts


World: The NYC 4 Train once stopped en route ultimately causing me to miss my flight home.

Me: Bought a NYC 4 Train T-Shirt as an act of holding space for the 4 Train.

World: Just as it is.

Me: Loving the world as it is.


This week, I invite you to practice holding space for things that you either don't understand or which bother you. May this be our daily practice. May love for yourself and the world be our eternal practice.


Please share this!

Yoga Nidra: Emotions, Thoughts, and Beliefs

Yoga Nidra: Waking From The Dream

Yoga Nidra is a fascinating process of coming to know Self through the relaxing and mindful process of layered Awareness. Essentially, Yoga Nidra acts much like a guided meditation where the practitioner lies down, closes their eyes, and listens to the facilitator lead them through layers of Awareness, such as being aware of sensation, thoughts, emotions, etc. This has the effect of learning to observe all the changeable aspects of what we typically identify as, your ego elements like body, thoughts, emotions, etc., as the illuminating tools to help you practice experiencing your True Nature, that of Awareness itself. When rooted in this ground of your being, you continue to live this human life, but with greater perspective. You still are very aware of body, emotions, thoughts, etc, but Yoga Nidra helps to give you the perspective of what they are. Truly these elements are mere tools to help illuminate what I call your Both And Nature, the part of you that is BOTH pure consciousness (perusha) and form (pracriti), that is both that which is infinite and finite. Coming into this Both And Nature is another way of expressing the end goal of yoga as stated in Patanjali’s Yoga Sutras, to arrive at the place of grand Singularity, that of complete Oneness.

 

So this yogic Oneness is the goal and Nidra is the method. Nidra refers to that in between state, somewhere between waking and dreaming. Nidra is achieved through relaxed awareness and is the secret door that opens you to experience your True Nature. It’s as simple as listening and relaxing. In truth, what seems like sleep is actually helping us wake up to our True Nature. It sometimes takes a relaxing of the rigid confines of our rational thinking, perhaps the most pervasive and strong element of our ego, to realize that we are more than our ego.

What you listen to in a Yoga Nidra practice is all the things that filter into your Awareness. Mostly these are the elements of the ego. Understanding them as tools to illuminate our Awareness. This helps us to see things such as thoughts, beliefs, and emotions for what they are—parts of us that cannot define who we are but which point to our Divine essence. Though we may have thoughts, beliefs, and emotions, we are not thoughts, beliefs, and emotions. They are mere tools, games to play in the beautiful mortal experience, as we wake up to our Divine essence through this textured and beautiful thing called being human.



Don't Think Everything You Believe: Moving Past the Rational Mind and Understanding Thoughts, Emotions, and Beliefs


Thoughts, emotions, and beliefs are powerful elements in our lives. For many, they seem to rule our lives. Yoga Nidra is a powerful tool to understand our thoughts, emotions, and beliefs for what they are and begin to see them with a proper perspective.

Yoga Nidra is a Tantric practice. Tantra refers to a school of thought that says everything is part of a non-dualist great whole. In Tantra, the idea is that anything that suggests we are separate from anything else, is an illusion. Yoga Nidra explores perhaps our 5 greatest layers of the ego called the maya (illusion) kosha (sheath or body) By understanding our maya koshas, we can learn to not identify with the changeable parts of our beings but rather to use them as a way of exposing our True Self, Awareness.

The Pranayamaya deals in part with energy and emotions, the Manomaya kosha with mind thoughts and how thought leads to emotion, and the Vijnanamaya kosha, beliefs, dreams, the collective unconscious and even our own deep wisdom. Just like everything else in the maya kosha realms, our thoughts, emotions, and even beliefs change. To think of them as reality is a misidentification away from your True Nature, Awareness.By understanding your thoughts, emotions, and beliefs for what they are, you dismantle their control over you. Instead you begin to identify with Awareness that experiences emotions, thought, or belief, for example, without confounding your identity as that emotion, thought, or belief.

Like everything, learning to use an emotion as a method of experiencing your True Self may seem like a tall order. Of course it may take practice to be aligned with Awareness enough to become objective about harsh thoughts or emotions but hey, that's what we are practicing by taking this course, right?

The Realm of the Mind: Manomaya Kosha

Things like anxiety, fear, or heartbreak, can't co-exist while you are relaxed. That's big! It is one reason why we emphasize relaxation so often as we begin the Yoga Nidra process. When relaxed, you may then observe any emotion arise and see it for what it is: an interesting part of you that changes and that ultimately may help you grow greater Awareness. Not Truth, not who you are.

Practicing switching between perceived opposite emotions is a skillful way of stimulating your brain and allowing you to witness and be with, rather than react to, certain emotional states. Remember that sometimes this takes practice but can be very effective even from the first practice of doing this.

In the late 1950's, Joseph Wolpe added to Pavlov's work by developing a treatment for anxiety using counter-conditioning. He stated that anxiety symptoms were lessened or eliminated when stressors were presented gradually and also systematically and paired with a relaxation response. Relax and then address your emotion to see it with the right perspective. Remember you are Awareness that experiences emotion, not emotion itself. Yoga Nidra can help some practitioners deal with some of the things that give them stress and even trauma because Yoga Nidra helps you to be relaxed enough to observe all kinds of benign objects, like the sensation of your hands for example, as a way of learning to also witness things like stress and emotions with the same kind of objectivity. When practiced regularly, it weakens your stress response and instead you can merely observe something that otherwise would stress you out.

Habituation is when you bring attention to something that is persistent and in so doing the stimulation eventually loses its power to cause a reaction. It's like sleeping through white noise. Once your mind has heard the noise, can acknowledge it, it can stop becoming agitated by it and simply move on. It can relax. The sound (or other stimulation, read pain or emotions) may still exist, but they don't have the same power over your mind.


The Only Way To Get There Is To Be Here: Emotions and Beliefs


Failure to acknowledge where you are in life ironically keeps you locked in that place like a prisoner. Don't deny the emotion, for example. Rather, Yoga Nidra helps us to face whatever comes up for you and practice witnessing it. Therefore emotions will often lose their power to control your life.

Some cool things about the layer of beliefs, symbol, and dreams, the Vignanamaya kosha:

It lies beneath our rational mind. P.S. "rational" isn't Reality (with a capital R)--it's just the best way our brains seem to create an order in an otherwise chaotic world the best it can.

A compounded thought turns into a belief. Think it long enough and you actually believe it. Like everything else in this Universe, beliefs are neither True or not true. They are just beliefs. They come and go.

Archetypes are a fascinating way of examining the Vijnanamaya Kosha. When I think of a wise person, I think of Gandalf, the wizard from Lord of the Rings. He is my archetype I hold for my inner-wisdom. If I were to summon that wise person inside of me, the one that knows the answers and can tell me where to go, I'd think of Gandalf and see what he says. I know that Gandalf is really just the deep wisdom part of me.

Remember that what comes up when we examine our dreams, symbols, and archetypes, lies beneath our rational mind and therefore doesn't always make sense, nor does it need to. Just have fun with it and see if it speaks to you. If not, think of it as an interesting way to practice paying attention and move on. It's like examining your dreams for symbols that might represent something happening in the conscious realm. Just have fun with it.

As always, our primary objective with Yoga Nidra is to cultivate and identify as Awareness. Allow everything that presents itself as you welcome, recognize, and witness it, as a tool to practice Awareness.

RIP 21st Yoga and What's Next

21st Yoga

I hope you’re doing well during these weeeeird times!! I hope you’re still taking deep breaths. I know I am.

Last week I personally finished my 14-Day Gratitude Challenge. It’s such a simple yet powerful practice. You can start whenever you want. It’s free and will probably only change your life, but whatever…

Something particularly sad occurred for me and many in Salt Lake City last week. On Friday afternoon my beloved home studio, 21st Yoga in Salt Lake City, Utah, announced that they would be closing its doors...forever.


I’m heartbroken. The casualties from COVID are legion.

I really, really loved that studio. I’ve owned and closed two yoga studios. For me running a studio was only matched in difficulty by having to close the studio. I’m sad for me. I’m sad for Lucy and everyone who made that place run so well, and I’m sad for the many people who practiced within those hallowed walls.

I want to offer a huuuuuge public shout out of love and gratitude to Lucy, the owner of 21st Yoga, who really did an incredible job with that studio. She provided a beautiful, non-judgemental, and caring place for so many to teach and practice. She truly made a safe haven for the community. She worked really hard to make it a place of inclusion, especially for the LGBTQ+ crowd. Lucy, with the help of her inimitable staff, kept a beautiful, clean, and welcoming studio. Huge, huge thanks to the anchors of that place, people like John Cottrell, Kim Dastrup, Austin Morrell, Jenny Wigham, and others.

Hats off and big, big, big round of applause for an incredible job.

I was one of the original teachers at 21st Yoga. After only a couple of months working there, I announced that I’d be moving to NYC, then for a vagabonding trip around the US and Europe, ultimately living in the South of France for a year. Nonetheless, every time I came back to offer a training, retreat, or to visit family, there was always a place for me to teach at 21st Yoga. I have always felt welcomed, appreciated, and loved at that studio. Thank you, thank you, thank you!

The teachers at 21st yoga are nothing short of family.

I’ll miss you dearly, 21st Yoga.

There was an indomitable energy at 21st Yoga. As you know, energy cannot be created or destroyed, only repurposed and redirected. So, what’s next for all that energy at that incredible studio? What’s next for the yoga community in Salt Lake City and for myself. Who knows but I’m sure something beautiful will arise from the incredible energy that had developed through 21st Yoga. Whatever happens going forward, I’ll always be grateful for 21st.

In the immediate, here’s the ways you can connect with me.


Yoga for Stiffer Bodies Instant Download

I’ve made a Yoga For Stiffer Bodies Instant Download that you can purchase on my website.



 

This is a 60-minute, full-spectrum yoga class which mobilizes joints, activates and stretches major muscle groups, and restores energy. This Is a moderately-paced yoga class with plenty of options for variations of poses. This Is yoga for however your body is today. In this class, you'll experience standing poses, gentle backbends, hip openers, twists, and forward folds. You'll leave this class feeling energized, alert, and calm.



Gentle Yoga Download

Online, Live Restore Yoga

Wednesday, May 6th at 10:00 am MDT

In this very gentle, Restore yoga practice, we’ll restore ourselves to wholeness using gentle mobilization and breath work (pranayama) to circulate energy. Then, we’ll change low-vibe energy in the form of muscular tension to high-vibe energy in the form of vitality by doing long, slow stretches. We’ll also set ourselves up on some support for some luxurious resting poses. I’ll be sharing some stories, chanting, and I’ll play my clarinet.


I’ll be recording the class so if you can’t make it, you can still receive a recording of the class and do it when it suits you. Enjoy this class from the comfort of your own home! You’ll want a yoga mat, a blanket, and a cushion (yoga bolster and blocks if you have them). Register on my website. You’ll receive a welcome email with the Zoom link to join our class. You’ll need a computer, laptop, smart phone, iPad, or tablet to attend this class. If you haven’t used Zoom before, it’s pretty simple.


2 Online Yoga Nidra Classes, Wednesdays 6 pm MDT and Sundays 9 am MDT


This Wednesday May 6th 6–7:15 pm MDT. Duality vs Non-Duality


Our True Nature is a non-duelist awareness. Cool. What's non-duality? Well, duality deals with two things, this and that, as separate things. Non-duality melds the two opposites to understand that they equal a third, larger, and more expansive entity, larger than the sum of their parts. Like the combo of chocolate and peanut butter is exponentially much more than either chocolate or peanut butter alone. In this session we will use myths, stories, symbols, and the tool of opposites to explore the part of us that doesn't exist in duality. We will practice experiencing ourselves as the grand Singularity.



Two Online Classes in Partnership with Kim Dastrup

Tuesdays and Thursdays at 12 pm MDT.


Kim and I share this dynamic asana class on Tuesdays and Thursdays at 12 pm MST. I usually teach Tuesdays and Kim usually teaches Thursdays. Class is by donation, though suggested donation is $10/class or you can buy a pass for the entire months for $50. The button below at the time of class to join. A donation link will be provided at the time of class.


Classes vary each week: Flow, Core, Deep Power, Gentle Flow, Restore, and teacher’s choice.

Usually an active class but appropriate for all levels.


Private Online Yoga Classes



I’d love to meet with you regularly for your private, online yoga session. This can also be a private yoga group session. Together, we can meet your yoga needs, be that for strength, rehabilitation, calm and stress relief. I have a pro-quality studio set up at my house so you will almost feel like you’re at the studio. Plus, I can arrange to send you audio and video recordings as well as lesson plans for yoga homework!


In-Person Socially-Distanced Classes Coming Soon



It’s starting to become safer to offer some socially distanced classes, limited to a smallish group of people. I’ll let you know when I have something put together.



In the meantime, thanks for reading my newsletter and blog. Thanks for your incredible support. These are crazy times to be sure and we all gotta take it a day at a time and keep breathing. We gotta put ourselves in a good place through yoga, meditation, and gratitude.




Thich Nhat Hanh: A Once-in-a-lifetime Moment

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Here’s a moment I will never forget… 

Thich Nhat Hanh was going to be at an anti-war rally in Seoul, Korea and there was no way I was going to miss it. 

Stop War.

It was 2003, mere days after the US had declared war on Iraq. My wife at the time and I were living in Korea working as English teachers and studying Kouk Son Do, a form of meditation based on Korean Buddhism which was introduced to us by our friend and assistant director of our school, Moon Jin-Soon. Despite the anti-American sentiment in Korea because of America’s decision for war, I nonetheless wanted to demonstrate my desire for peace. 

We took a train 2.5 hours to Seoul, and headed to the large square to join more than 10,000 people at the peace rally. We quickly spied a group of buddhist monks in their grey habits. We recognizable them thanks to the fact that we had visited many buddhist temples and monasteries as part of our meditation practice. 

One of the monks noticed us as well. We were holding signs on which we had scrawled, “Americans for Peace” in bold letters. He met us with an easy, broad smile and introduced himself in excellent English. “No war. No nuclear,” he said warmly. We reciprocated and quickly became acquainted, sharing warmth and appreciation for each other. Soon crowds began gathering around us like flies and reporters started snapping photos. Our new monk friend squeezed between us and the three of us hoisted our signs for peace in the air in solitary proclamation.

Scott Moore Yoga

Suddenly, the enormous crowd of more than 10,000 people hushed to an alarming silence as a different group of a dozen monks wearing brown habits took the stage. It was Thich Nhat Hanh, the world-famous Vietnamese Thien Buddhist monk and peace activist with a small group of monks. He stood before the 10,000-person crowd and gave a beautiful speech on peace and offered prayers, sang, and rang bells. He instructed us all to meditate on peace and think, “brotherhood, brotherhood,” as we inhaled and “peace, peace,” as we exhaled. Then he and his monks began a slow peace walk through a cordoned off portion of the crowd. 

I had read several of Thich Nhat Hanh’s books and had admired his work for many years. As he slowly came closer and closer to where I stood in the crowd, each step a prayer for peace, I was quiet on the outside but screaming in excitement on the inside. I felt equal parts humbled and star-struck. He was an undeniable rockstar in the Buddhist world and I was thrilled to be experience this powerhouse peacemaker in person. 

As Thich Nhat Hanh slowly led his intimate procession through the silent crowd, our new monk friend leaned in close to us and whispered, “Stay close to me.” I looked at his face and he had a glint in his eyes, like he was planning some sort of surprise. 

We stood and watched in reverence as Thich Nhat Hanh passed with his monks. Suddenly, I felt someone gently pushing me from behind. Surprised, I turned my head and was met with a huge smile from our new monk friend. He gracefully and assertively lifted the barriers that kept the crowds back and gently ushered us to join the back of the slow processional, placing himself in the rear. Before I even realized what was happening, I had become a part of Thich Nhat Hanh’s peace posse. Holding my “Americans for Peace” sign at my heart, I walked silently through the crowd as 10,000 pairs of eyes looked directly and silently at me, our heart repeating silently in tandem, "brotherhood, brotherhood... peace, peace..."

Then, breaking the silence, I heard, “Scott!” I looked into the crowd in complete surprise to see my friend Moon Jin-Soon. Her presence at the rally was a complete surprise to me. As I passed, she reached out her hand. I grabbed it, tears streaming down both of our cheeks. 

Thich Nhat Hanh led the procession in a circle and eventually, after several minutes, back up on the stage in the center of the enormous crowd. I stood there on the stage on display before thousands of people knowing that this was a once-in-a-lifetime moment. 

Once Thich Nhat Hanh had finished his remarks, prayed again for peace on behalf of all of us, everyone uniformly bowed, remained held in a second of silence, then erupted in uproarious cheers. 

Surreal.  

The ceremony over, we were instantly flooded with hordes of people patting us on the back and taking more pictures. Onto the stage ran our friend, Moon Jin-Soon. We embraced each other and began crying again, feeling unified in our desire for peace and grateful for our friendship. 

The three of us trained home together happily sharing stories and basking in the love of the day. On the way home, Moon Jin-Soon told us that the monk who had befriended us and ushered us into the march was a pretty big deal in Korean Buddhism. It was providence that we happened to meet him.

I’m grateful for peace. I’m grateful for Thich Nhat Hanh. I’m grateful for my opportunity to participate in that peace rally. I’m grateful for friendship. I’m grateful for love that defies cultures, time, and generations. I’m grateful for providence. I’m grateful for Thich Nhat Hanh. I’ll always be grateful for and remember that experience until the day I die.

What are your once-in-a-lifetime moments that you're grateful for?

Learning to Fail

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Some of the greatest lessons in my life have been due to my failures. You? What are some of your BEST failures, I’m talking business, school, relationships, the whole gamut? I guarantee they have also been some of your best teachers, even if we can’t see that . . . yet.

Photo by Alex Adams

Photo by Alex Adams

Freaked to Fail

In high school I remember being so incredibly afraid to one day open my own business because…. what if I FAILED! Of course I had an extremely limited idea of what success looked like and what it took to find success.

Well, fast forward a few decades and I’ve opened and failed businesses. I've learned not to be afraid of failure. Sure, it's hard and nobody want's to fail but I’ve picked myself up from some very hard places and moved on. It's was because of some of these failures in many aspects of life that I’ve learned what I need to do in order to enjoy some great success in so many avenues of life, including making a living doing what I absolutely LOVE which is teaching yoga and meditation. Making a living doing what I love= one big, fat success.

I think about all kinds of things I've failed at from relationships to jobs to ideas. Each one has taught me an invaluable lessons. I’ve since learned not to be afraid of failures. They are powerful lessons that have shaped me into who I am today.

One of My Favorite Failures

When I was 19 I needed to earn some money for college so I was determined to do whatever it took, no matter how unpleasant the job was. Well, I got a temp job working on a construction site. I was utterly horrible at construction but was too damn proud to quit. Eventually the foreman fired me for my ineptitude. At the time I was incensed but I later realized how much of a favor he did for me. I wasn't serving ANYONE at that job, least of all myself. He freed me to go and look for my next job, one that I did so well that in a matter of months, the owner of the small company actually asked me if I wanted to become partners.

My Yoga Nidra Teacher Teaching Taught Me to Fail

I used to own a few yoga studios. They both failed. One of the highlights of owning these studios was when I was able to proudly host one of my greatest Yoga Nidra teachers, Dr. Richard Miller, for a weekend of workshops. Ironically, despite the great success of the workshops, he was the last big event we hosted before we had to announce that we were closing our doors. Concluding the weekend of workshops was an intimate dinner with a few teachers and Richard Miller. I came a few minutes late because I had to have a meeting with my entire staff letting them know that we were going to be closing our doors. When I told this unfortunate truth to Richard Miller, he leaned in close to me and without hesitation said, “congratulations!”

At the time I was taken aback, but with reflection the lessons I’ve learned from that experience are like gold in my hand. Not being weighed down by trying to make a brick-and-mortar business stay afloat has freed me up to concentrate on projects like my Online Yoga Nidra Teacher Training, Yoga Teacher Mentor Program, and projects like my Yoga Nidra Scripts booklet.

When I look back at owning the studios, I met my wife at that yoga studio and I often tell her that if I went through all that stress, heartache, and trouble only to have met here then it would have been worthing it. That’s true but the incredible gifts I’ve learned extend beyond just finding the love of my life. Ironically, I’ve learned so much about owning and running a business by all the ways that my previous business didn’t work. Both studios I opened are STILL running, but with different owners. I suppose I should be proud to have helped created such beautiful places to practice yoga. When I roll by those studios, I think, “Good on ya! I hope you’re doing well,” and “MAN! I’m happy not to own those anymore.”

Failures are perhaps some of our biggest teachers so maybe we don’t have to be so afraid of them. Maybe we can even have fun with them and dare I say, even be grateful for them. Inevitably, they help us evolve into into our highest being.

What are the failures you’re grateful for?

Yoga Nidra Scripts and Yoga Nidra Trainings

Why Yoga Nidra Scripts?

I’ve been creating Yoga Nidra scripts and Yoga Nidra Trainings for years and would love to share a little about what Yoga Nidra is, how it can heal, the value of a script, and how to move beyond the script to truly meet the needs of yourself and your students.

Yoga Nidra is the transformational so-called “yoga of sleep,” a very approachable yet effective way of experiencing the Oneness of your being through the process of a relaxing journey through deepening layers of Awareness. The fact that Yoga Nidra is so easy to practice and often leaves practitioners feeling rested, illuminated, and calm, makes it a popular, simple, and effective way of exploring one’s higher Self. Yoga Nidra is like napping your way to enlightenment!

Yoga Nidra may be easy and relaxing to practice but teaching it effectively can be difficult. I’ve spent many years, and countless hours learning how to teach Yoga Nidra effectively. I’ve logged many thousands of hours teaching Yoga Nidra and have learned through trial-and-error what best to do and NOT to do in order to hopefully facilitate an effective Yoga Nidra experience for myself and for students. In the spirit of helping others learn to teach Yoga Nidra quicker than it took me, I recently took 20 Yoga Nidra practices that I thought could be helpful on a broad variety of subjects and compiled 20 scripts is designed to put the words of effective, and what I hope are skillful, Yoga Nidra practices in your hands so that you and your students can also benefit from these practices.

The Healing Power of Yoga Nidra

Yoga Nidra is but one practice that leads people to experience their highest Selves and to come to the ultimate state of Oneness with all things. The explicit purpose for Yoga Nidra is to layer your attention through the illusions of the ego (the mayakoshas) in order to dis-identify as the ego and instead identify as Awareness itself. Doing so heals what I feel is the fundamental human problem which is feeling separate from Source.

I believe that wellness is the byproduct of Awareness and as such, the Awareness a practitioner may experience through Yoga Nidra can catalyze myriad other kinds of transformations in many practical and useful ways such as help with stress, grief, setting goals, starting your day, getting great sleep, achieving a state of relaxed alertness, and even creating abundance in your life. These are just a few of the many topics you’ll find in this volume of Yoga Nidra scripts.

These Yoga Nidra scripts are valuable because a Yoga Nidra facilitator works hard to create the right conditions for relaxation and the layered Awareness to occur. Plus, once that state is successfully achieved, a facilitator can then use their knowledge of the mayakoshas (layers of the ego) to effectively work on whatever needs attention, be that something physical, energetic, mental, or even spiritual or unconscious. I’ve organized these scripts in a way that hopefully makes that process automatic and easy.






Yoga Nidra Training

Perhaps you’d like to learn how to create your own scripts or learn to improvise a Yoga Nidra class to meet particular needs and learn how to lead yourself through a Yoga Nidra practice without using a script. Reading a script might be perfect for you as you learn to find your own voice teaching Yoga Nidra. I truly believe that each teacher has a unique quality about them and a special ability to benefit the lives of the students they come in contact with. There’s really nobody else who can teach like you do. While a Yoga Nidra facilitator can be skillful or not skillful about leading the practice, there’s no “right” way to teach. There are certain important principles about what Yoga Nidra is and what the practice is pointing to. Once you understand that, you’ll find your own way to arrive there and will be able to lead your students there effectively using your own voice. This is why I’ve developed in-person and online Yoga Nidra trainings.

I love to teach live Yoga Nidra teacher trainings because I love to see how people are using this practice. I see so many different kinds of people in my trainings including, yoga and meditation teachers, reiki and other energy workers, geriatric health professionals, high-performance coaches, high school teachers and counselors, mental health therapists, parents, and even family and divorce lawyers, because each person understands how this transformative practice can help the part of the world that they are blessed to work with. I’m also really happy to offer my online Yoga Nidra teacher training so that people all over the world can learn the principles of effectively leading a Yoga Nidra class along a timeline and location that works best for them.

My trainings explore the principles and fundamentals of Yoga Nidra to first outline the “what and why” of Yoga Nidra in order to then understand the “how” of Yoga Nidra. I find that organizing the trainings in this way enables teachers to facilitate this transformational practice with the power of doing so in their own voice to match their own specific needs as well as those of their students. Also, I strongly believe that once you know what you are aiming for, you will likely find your own pathway to get there, one that feels perfect for you. Eventually, you’ll be able to create your own scripts and improvise a practice that is powerful and necessary to yourself and your students. The aim for my trainings is to help those who are passionate (or even curious) about facilitating Yoga Nidra and learning to move beyond these scripts and create their own scripts as well as conduct 1:1 Yoga Nidra Dyads, a completely improvised experience based on the real-time awareness of their students.

In my latest edition of my online Yoga Nidra training, I’ve included a PDF of over 100 pages of Yoga Nidra scripts to the training to help teachers begin to lead effective Yoga Nidra classes right away while they are learning to find their own voice.






Online Yoga Nidra Training: Now's The Time

Yoga Alliance Continuing Education

Online Yoga Nidra Training

I hope you are safe and not bored to insanity given this global pandemic.


Perhaps now is the time to finally learn how to become an incredible Yoga Nidra teacher. Yoga Nidra is the process of understanding the beautiful innate wholeness that is inside of you that IS you in a way that also promotes deep relaxation, calm, and nourishing rest. It’s truly like napping your way to enlightenment!


Plus, the world needs Yoga Nidra now more than ever to help us all be at our best during these crazy unstable times.


I’ve developed an online Yoga Nidra training that prepares you to understand not only how to lead effective and powerful Yoga Nidra experiences for yourself and others, but also teaches you the fundamental principles of the practice so that you can learn to customize the experience to meet the needs of whomever you’re teaching.



While you’re learning to develop your own voice, I’ve included a PDF booklet of over 100 pages of great Yoga Nidra scripts.


My training is the audio and audio/video recordings of a live training so you will have the benefit of hearing many of the same questions and comments from other participants. You are always welcome to send me questions and comments along the way.


This training is an instant download and you can accomplish it on your own timeline. You can start teaching Yoga Nidra right away with the scripts as you’re learning how to develop your own scripts.



With This Training You Can Offer Online Yoga Nidra Classes

This training will pay for itself in no time! Personally, while I’m quarantined at home I’m earning more than $400 USD a week offering Yoga Nidra classes virtually via Zoom. Plus, I’m going to be offering a “how to” workshop about offering virtual classes very soon.



Training Costs Only $345

I know that the Wellness Industry has been hit hard with this pandemic. My sincere desire is that you learn how to lead this practice effectively so you can begin to work with your own clients and students and share this incredible practice in a way that also supports you spiritually, emotionally, and even financially during these crazy times. I am also offering to split the payments into three monthly payments if that would help you to make this investment. That and I stand by my work so if you don’t love it, I also offer a no-questions money-back guarantee.


I just wanted to mail to say that I completed the training at the end of last week - wow, just wow, I really enjoyed each element of the training (especially the talk between everyone about their own experiences). The training was a very timely purchase and study time during this weird time we find ourselves in....it’s definitely helped me in staying aligned and in the vibration I need right now.
— Bev R.
I just completed your on-line Yoga Nidra TT. It was truly a wonderful, enlightening experience. Very grateful to have had the opportunity.
— Chrissy W.

This 20-hour Yoga Nidra intensive is designed to deepen your knowledge of Self through Yoga Nidra as you learn to guide yourself and others through effective and varied Yoga Nidra practices. It is perfect both for teachers interested in teaching Yoga Nidra as well as students who simply want to deepen their practice of Yoga Nidra.

This intensive will be available through audio/video recordings and through a manual in the form of a PDF.




What’s in this course:

  • A library of Yoga Nidra training that you can access whenever you’d like

  • A deeper understanding of Self through Yoga Nidra

  • A course of profound relaxation

  • A full audio/video recording of the training for practice and continued learning

  • Over a hundred pages of Yoga Nidra scripts to use

  • Yoga Immersion PDF workbook (60+ pages)

  • A certificate of completion

  • Yoga Alliance Continuing Education Credit (if needed). This counts as 20 hours of non-contact hours.



Some of the topics we will cover:

  • Philosophy of Yoga Nidra

  • Myths and Chants

  • Yoga Nidra for Healing/Trauma/Stress

  • Yoga Nidra for Performance

  • The Power of Visualizations

  • Subtle Body Study and Practice

  • The Koshas: Our Greatest Tools for Awareness

  • Supportive Pranayama and Mindfulness Techniques (which you can print and give to your students)

  • Incorporating Yoga Nidra into Yoga

  • Effective Teaching Methods

  • Role as Teacher

  • Self Practice

  • Group Teaching

  • One-on-one Teaching



By the end of this immersion you will be ready to teach Yoga Nidra!



The scripts included with the purchase of this training are as follows:

Yoga Nidra Scripts
  • Yoga Nidra for Grief

  • Yoga Nidra for Goals

  • Yoga Nidra for Healing

  • Yoga Nidra for Sleep

  • Yoga Nidra for Grounding

  • Yoga Nidra for Sankalpa (Intentions)

  • Basic Yoga Nidra Practice: Body

  • Yoga Nidra for Energy and Chakras

  • Yoga Nidra for Anxiety Management

  • Full Yoga Nidra Practice (all Koshas)

  • Yoga Nidra for Heart Energy

  • Yoga Nidra for Stress

  • Yoga Nidra for Relaxed Alertness

  • Yoga Nidra for your Trinity Nature

  • Yoga Nidra for Compassion

  • Yoga Nidra for Abundance

  • Yoga Nidra to Start Your Day

  • Yoga Nidra for Bliss (Anandamaya Kosha)

  • Yoga Nidra for Happiness

  • Yoga Nidra for Inner Wisdom




only $345!




Quraran-Town, Unique Opportunities, and The Strangest Cocktail Ever

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Here we are at yet another week of living in Quaran-town (I wish I came up with that, thanks Tara T. for that one).

I hope that you’re able to keep your spirits high. Let me remind you that we gotta dig deep in these crazy times. Our attitude about this is going to shape the outcome dramatically, both for ourselves and the world.

This morning I’m extremely grateful for:

  • Morning coffee date with Seneca, my wife, co-parent, and partner-in-crime

  • Another beautiful spring morning

  • YOU, for opening and reading. I really appreciate your presence with me on this journey of life

More about item 3

This weird time in our history has certainly created some “unusual opportunities,” as my friend Chris S. has said. People are out of work, plans and progress are on hold, and there’s a lot of enduring fear around simply staying safe. Oh, and there’s boredom. It’s like the weirdest cocktail ever. Here’s how the recipe would read:


The Corona Cocktail

Ingredients:

Corona Cocktail
  • 1 oz fear

  • 2 oz liquid courage

  • 2 oz whole-lotta-love

  • 1 oz “Cancelled Plans” bitters

  • 1 Tbsp lonely lemon juice

  • Lemon wedge

  • 3 oz Boredom Tonic, served flat, of course

  • ½ tsp Isopropyl Alcohol

  • 1 oz aloe vera

  • Pinch of spring blossoms

  • Margarita salt

  • 2 surgical gloves

  • N-95 surgical mask

  • 6 ft. straw

  • Thermometer

  • Square of toilet paper

Instructions:

  • While wearing the surgical gloves and mask, prepare a margarita glass by first rubbing it with the Isopropyl alcohol.

  • Allow glass to dry completely then wet the rim with some of the aloe vera before dipping the rim of the class in the margarita salt giving the drink its “corona.”

  • Place the liquid ingredients including the rest of the aloe vera (but NOT the Isopropyl alcohol) into a martini shaker and shake vigorously, either by hand or with the help of an EARTHQUAKE (Salt Lake City had an earthquake 3 weeks ago), for an indeterminate amount of time until the CDC says it’s ok to stop.

  • Pour into glass.

  • Using the thermometer, ensure that the liquid is below 98.6 degrees before continuing contact with the drink.

  • Practice social distancing from your glass by using a 6-ft straw inserted into a small hole made in the front of your mask.

  • Garnish with the pinch of spring blossoms, lemon wedge and serve on a square of toilet paper.


But rather than digressing into day-drinking, let me offer this…

As you know, I make my living by writing, teaching yoga, hosting in-person and online yoga and meditation trainings and retreats. I feel very fortunate to have made a living doing what I love to do for almost 20 years. Yet, these times have presented me with an “unusual opportunity” to give back and offer more resources for free, by donation, or at a reduced price because we all need these valuable resources that help us practice being our best selves during these uncertain times. That and I think yoga, meditation, and some thought-provoking writing present a helluva better solution to our situation than day-drinking.

That’s why I am offering things like my free Tranquility Tool Kit that includes: 2 downloadable yoga videos, 2 Yoga Nidra practices, links to heart-lifting music from myself and friends, as well as some excerpts of my writing to help remind us of our own humanity. I’m also inviting many of my online classes to be by donation so that if you need a yoga class but times are tough financially, you can simply offer good vibes or pay it forward to someone else in some other fashion.

One of my most important missions in life is to offer ways for people to practice being their best selves through yoga and meditation. I am so fortunate to get to make my living doing this, but now I want to give back to YOU who have given me so much through attending classes, downloading my courses online, buying my book, attending my retreats, and simply opening and reading my emails. It means so much, I can’t even tell you.

Here’s the beautiful irony, as much as I try to give back, I am gifted with an increase of generosity comin’ back my way. What an incredible gift! I can’t tell you how immensely grateful I am, thank you, thank you, thank you! It is not only humbling, but reminds me that this bitter cocktail is softening our hearts and helping us to love each other. What humbles me is how despite social distancing, this Coronavirus is helping us to reach out and love each other in creative ways with support, encouragement, creativity, laughs, and resources.

I LOVE YOU! I feel your love back to me.

Thank you.

“Love you more.”

“No, I love YOU more.”

“No, I love YOU, even more”

“Impossible. Can’t love anyone as much as I love you.”


In the spirit of offering yet more love…


Gratitude

One of the best practices we can do right now during these crazy times is to practice regular gratitude. Gratitude is an easy antidote to so many limiting states of mind including, selfishness, fear, and discontent. Gratitude is a wonderful practice that brings us into the present moment and I believe that the secrets of the Universe (including how to beat Coronavirus) can be accessed through simple and regular presence.

Around Thanksgiving time, I offered for the first time a free 14-day gratitude challenge and I’d like to offer it again.

To do the Gratitude Challenge all you do is every day, wake up and write down three things you’re grateful for. Then, choose one of those things and turn it into a small paragraph. You can also share one or all of the things you are grateful for with someone else. Simple. In fact, at the beginning of this email, I followed the exact format for the Gratitude Challenge.

The last time I did this, there were so many people who completed the challenge and wrote to tell me what a magical practice it was for them and how much they enjoyed it. In fact, about two weeks ago, I got an email from a student and friend of mine in NYC who took the gratitude challenge and loved it so much she never stopped. She emailed me to say that she was on day 124

So, I’m offering another gratitude challenge. It starts whenever you register. How about now?

Gratitude Challenge

The challenge is simple but will leave you feeling great during these uncertain times. Continued exposure to gratitude will begin to change your character. Plus, gratitude is even more contagious than Coronavirus. There’s really no cure for it but more gratitude.

Registration is free and will give you access to receive supportive emails from me every day of the challenge.

Register today and pass this challenge along to your nearest and dearest. Share the love and make gratitude contagious.


Yoga Nidra: Let Go and Be

Yoga Nidra is often called the “yoga of sleep,” however Yoga Nidra is more about waking up, wakening up to your ultimate Being. In my online Yoga Nidra classes and my online Yoga Nidra trainings, I discuss how the ancient yoga principles found in the Yoga Sutras help us find a practice of waking up.


According to the Yoga Sutras, the natural challenges in life provide us with refinement or Tapas, translated as the heat necessary for our transformation into our highest beings. Tapas is the process of waking up to our True Nature.




This heat inevitably leads us toward Swadhyaya, or self-knowledge. Self knowledge is both knowing how to best handle the Tapas, as well as what the Tapas reveals, which is the infinite Being waking up to know itself in this physical form and in this life. With greater self-knowledge you qualify for deeper tapas, then deeper self-knowledge, etc.




Beyond this cycle of growth and self-knowledge is the the ultimate step called Ishvarapranidhana, which means to lay it down at the feet of God. The ultimate step is to transcend this cycle of refinement and self-knowledge by enabling our ultimate act of free will which is to completely let go of control and submit to things just as they are. To merely be. Doing so up-levels our consciousness and then allows us to move back into the cycle of refinement and self-knowledge with greater understanding about what that process is doing. It’s like rebooting your life where everything is the same and yet your relationship to it is completely different.



Yoga Nidra is a method of relaxing inquiry into Self where through deepening relaxation and layered Awareness, you practice releasing all which doesn't’ serve you to see it for exactly what it is. With this perspective, you no longer identify AS that thing and can allow it to be. Because everything in this Universe has an orbit, you’ll find that as you stop clinging or resisting certain things in your life and allow them to just BE, they find their own expression and move along their orbit.



You have a magnificent capacity to simply BE!

I made up a myth that I want to share with you that will hopefully make these teachings come alive.


Yoga Nidra Training

Yoga Nidra is the relaxing and mystical journey deep into the inner-realms of consciousness where through a guided meditation, you get to experience your True Nature, something that feels one with all things, infinite, and whole.

Such wholeness leads naturally to profound healing, boundless equanimity, and and understanding of your life, unparalleled by every-day thinking. Stress, trauma, and scarcity seem insignificant after you've experienced the part of you that is infinitely larger than any of these smaller experiences. Truly, through Yoga Nidra you see into the vastness of the Universe that is within you.

Learn this transformative practice for your own soul evolution as well as learning how to lead others through this life-changing practice. This could be the most important work you do in a great long time.

This essential training is designed for those who wish experience the unparalleled magnificence of their True Self through Yoga Nidra, to deepen their knowledge of the practice Yoga Nidra by learning its philosophy, and learn to teach it. It’s a fascinating journey into self that gives you the tools to help others also make this deep, personal journey. This is an engaging, fun, and in-depth look at all things Yoga Nidra.


Weekly Live Online Yoga Nidra Classes


Now 2 classes weekly: Wednesday 6 pm and Sunday 9 am MST!

All classes are recorded so you can join live or watch later. Each participant receives the recordings to build your Yoga Nidra library.

Buy a pass, 4 classes for $40 or pay a drop-in for $12. If you buy a pass, you will be automatically signed up for both Wednesday and Sunday classes unless you indicate to me that you’d prefer either one or the other.

There is immense power in practicing together. These classes allow you to join from anywhere in the world. And because they are recorded and each of the classes are emailed to you after the class, this allows you to register and watch the session later as well as build your own digital Yoga Nidra library.
















Tranquility Tool Kit

Blessings to you! I sincerely hope that you and your family are doing well and coping with the reality and myriad and often strange circumstances that the COVID-19 pandemic is presenting to this world.

My family and I are doing well. This time of quarantine has made us come closer not only proximally, but emotionally as well. The other evening we made a special meal and opened one of our nice bottles of wine that we had been saving for a special occasion. After, we cranked the music and had a dance party. Truly this is love in the time of COVID-19.

I hope that you are able to find a greater love for self and others during this unique time.

I want to remind us all that we CAN do hard things. YOU can do hard things

This is it, my friend. This is the time for all of us to apply all of the lessons we’ve learned from our yoga and meditation practices, as well as our previous life lessons. This is the time to practice doing those things that help us find stillness and hope despite fear, uncertainty, and even illness.

Perhaps, through all of this, we may open up our minds and hearts to see and learn what we may become through this experience, both individually and collectively.

“It’s not about whether you win or lose. It’s about whether or not at the end of the day, you can still stand up and sing.” David Whyte

This is the time to dig deep into our tool kit and use everything we’ve got to keep our spirits high.


Tranquility Tool Kit

I’ve compiled a free tool kit that you can use any time you need to keep your spirits high. Here’s what’s in this tool kit.

Click above to download your FREE digital Tranquility Tool kit

Click above to download your FREE digital Tranquility Tool kit




  • For stress: Yoga Nidra for Stress recording (34 minutes)

  • For sleep: Yoga Nidra for Sleep recording (25 minutes)

  • To help you breathe: Stress Free breathing practices

  • To relax and connect to your body: Gentle Yoga Practice (60 minutes)

  • To move, strengthen, and erase stress from your body: Moderate/Intermediate Yoga Practice (60 minutes)

  • Feel-good music for these times:

    • “Let It Be” by Megan Peters and Scott Moore

    • Link to some incredible musicians’ Facebook and recordings of music

    • Megan Peters

    • John Louviere (find his Cabin Fever Covers on March 22, 2020)

    • Here’s a link to an amazing musician, MNEK, from Britain, who wrote and produced some absolutely STUNNING acapella songs about Coronavirus that are simultaneously hilarious and incredibly soulful.

      • “Bored”

      • “Quarantine”

      • “Selfisolation”

      • “Stay Your Ass Indoors”

  • Reading pleasure: Selected posts from my blog

    • Walking Into The Fire

    • Seeing the Finger of God: New Directions in Jazz

    • On The Corner of Justice and Compassion

    • Lionel Richie is My Guru

    • Grand Theft Auto: A Study in Mindfulness

    • Part 1

    • Part 2

  • Story Time

    • Here’s a recording of an evening of storytelling. (May not be suitable for children) Very personal stories in front of an intimate group about revelation, rebirth, and why heavy metal matters.


There is no better time than now to employ all the tools in our tool kit This is the time that we’ve been preparing for. It’s time to dive deep into your tool belt and use everything you’ve got.



Blessings! Stay safe. Stay sane.






What To Remember When Waking

Awakening With Yoga Nidra, the “Yoga of Sleep”

I love Yoga Nidra. Yoga Nidra uses the “technology” of the Nidra state, that hypnotic state between waking and dreaming, to enter into an experience of being that isn’t available to us in our regular waking life. Shamanic, religious, and even psychological methods use this state as a way of discovering deeper truths about ourselves. Yoga Nidra is a beautiful and relaxing pathway toward awakening.

I love this poem by David Whyte because like many good poems it can speak to many different things at once. When read from the context of awakening through Yoga Nidra or any other meditative practice, it has a particular poignance.

Enjoy!

What to Remember When Waking

by David Whyte


In that first hardly noticed moment in which you wake,

coming back to this life from the other

more secret, moveable and frighteningly honest world

where everything began,

there is a small opening into the new day

which closes the moment you begin your plans.


What you can plan is too small for you to live.

What you can live wholeheartedly will make plans enough

for the vitality hidden in your sleep.


To be human is to become visible

while carrying what is hidden as a gift to others.

To remember the other world in this world

is to live in your true inheritance.


You are not a troubled guest on this earth,

you are not an accident amidst other accidents

you were invited from another and greater night

than the one from which you have just emerged.


Now, looking through the slanting light of the morning window

toward the mountain presence of everything that can be

what urgency calls you to your one love?

What shape waits in the seed of you

to grow and spread its branches

against a future sky?


Is it waiting in the fertile sea?

In the trees beyond the house?

In the life you can imagine for yourself?

In the open and lovely white page on the writing desk?


from The House of Belonging, Many Rivers Press

Walking Into The Fire




I hope you are healthy and sane during these crazy times. The COVID-19 pandemic continues and has presented new and varied challenges for everyone.

I wrote the following story years ago but have recently edited it and I think posting it may be well-timed considering how we are all experiencing a refiner's fire in this moment of global calamity.

This global pandemic is changing us. It will help us birth a new version of ourselves and humanity, one that up-levels our consciousness.

But first, the fire.


Ever feel mired in life, like things have spun out of control or the way to move forward is lost to you? I often think in times like this we can gain immense clarity by walking straight into the fire. And by fire I mean going through something. Something intense and transformational. After being tempered by that fire, you’ll most likely find that the unessential gets burned away and what remains is something you can call Truth.


Sometimes you choose the fire and other times the fire chooses you. The fire could be a yoga class, a journey, a ceremony, an illness, a divorce, a new job, a birth, or a death. I can almost guarantee that over the course of your life, you have seen and will see this refiner’s fire in myriad forms. In part, the purpose of this fire is to make you seriously uncomfortable. That’s the point to wake you up from the numb of normal or being anesthetized by easy. Sometimes The Fatemaker makes us walk on hot coals to get us to pay attention.


In yoga philosophy the Sanskrit word tapas means the heat necessary for transformation. Since time out of mind, and through many cultures and spiritual traditions, people have used heat in sacred ceremony as a way of powerfully transforming people’s body, mind, and spirit.


Several years ago, I was in a funk— feeling very stuck with some deeply personal issues. Everything I was doing to help gain clarity in my life seemed fruitless. Then, my good friend Wendy, a wise friend and long-time student of mine who has a deep practice in Native American spirituality, invited me to attend a sweat lodge ceremony she was hosting at her house. She told me that a trusted medicine man she knew would be in town in a week or so and would be officiating the ceremony. I felt that this invitation to do this ceremony was providence, that the Universe was offering me a powerful answer to my life’s circumstances and perhaps I could gain some clarity. I said yes. I decided that what I needed was to walk into the fire.


A sweat lodge ceremony is sort of like burning down the forest to see through the trees and to illuminate the stars and see the mountains around you so you can forge a path forward.



The heat of the ceremony is a ritual, a physical action that transforms body, mind, and spirit. This ceremony allows you to sweat away all impurities on every level: physical, energetic, conscious, and spiritual. Just like yoga, the transformation may start on the physical level but since everything is inextricably connected, transformation happens on all fronts. You can’t change one thing without it changing everything.



Previously, I had attended and even conducted dozens of sweat lodge ceremonies. I almost always conduct a sweat during the yoga retreats that I host a few times a year at my uncle’s cabin in the Uinta Mountains in Utah. My uncle learned the ceremony from Lakota elders, and taught the ceremony to me. Ours are geared mostly toward beginners, so they end up being hot enough to get your sweat on, but certainly not as intense as many other sweats. They typically run about an hour, yet they can be quite transformational. Many students have told me how they attribute some deep progress, insight, or change that they’ve made in their lives to the catalytic effect of one of these sweat lodge ceremonies at my yoga retreat, so I assumed that I knew more or less what I was about to experience.


I was wrong.


The day of the ceremony came and I met Wendy at her house, sometime in the early afternoon. Joining the ceremony were the medicine man, Leonard, another officiator, and a group of 7-8 other participants, most of whom I didn’t know.

Sweat Lodge at My Uncle’s Cabin

Sweat Lodge at My Uncle’s Cabin


The sweat lodge ceremony was planned to take place in Wendy’s backyard. The lodge structure itself looked sturdy, though it was clear by its appearance that it had been used many times. It resembled a small dome-tent, big enough for maybe 4 people to lie down in comfortably and was low enough that you would most likely touch your head if you were sitting up straight. It was erected by using strong branches and thick blankets that now smelled like the smoke that they had breathed from countless ceremonies.


The lodge was built upon bare ground and in the center of the lodge was a hole dug in the earth used to hold a few dozen football-sized stones that would be heated and placed into the lodge to produce the heat to make us sweat. There are no openings to the lodge except a flap on the front that serves as the only door to get in or out, and which is closed for most of the ceremony. Once inside with the flap closed, the lodge feels very intimate and dark, like a womb.


Indeed, the structure of the sweat lodge represents the womb of Mother Earth—the Great Turtle. A sweat lodge ceremony is meant to help a person symbolically climb back into the womb of the Earth to get back into right-relationship with Source, their origin, the Mother. Alignment with Source gives clarity. Clarity reveals direction. Direction produces action.


In Wendy’s backyard, 20 or so feet from the lodge, was a large fire pit with enough wood to make an imposing fire. Next to it was a mound of a few dozen football-sized stones. Wendy explained that the stones represent the bones of Mother Earth and would transform into the agent of fire during our ceremony. Inside the lodge there would be no fire, only the hot stones. We were instructed to pray to these stones. We picked up these medicine stones and held them to our hearts as we closed our eyes to whisper our prayers to them before placing them on the logs in the fire pit to burn. Then we lit the fire and stood by as the flames devoured the stones.


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We tended the fire for several hours keeping the stones in the hottest part of the fire using pitchforks, rakes, and shovels, often singeing the hairs on our shins and forearms. After several hours of steady burning, the fire had been reduced to coals and had transferred its magical heat into the stones, which now glowed a pulsing, deep crimson. The stones were almost indistinguishable from the coals of the spent fire. The alchemy of the fire had turned them from bone to spirit.

Now it was time to enter into the lodge. It was early evening, maybe 5 or 6 pm. We prepared to enter into the lodge by stripping down to bathing suits, though Wendy donned a ceremonial dress that was used just for sweats lodge ceremonies. Standing outside of the lodge, we commenced a sacred silence, formed a neat line, and entered the structure one-by-one, starting with Leonard, by kneeling at the door and saying, “Mitakuye Oyasin,” a Lakota word meaning, “to all my relations.” My uncle taught me that this phrase invokes the spirit of all of my relatives— past, present, and future— as well as all spiritual beings who guide me on my spiritual journey through life. By saying “Mitakuye Oyasin” I invited the congress of my entire spirit tribe to assemble, to witness, and participate in my transformation during this ceremony. I watched the 5 or six others ahead of me kneel and whisper this incantation. When it came to my turn, I kneeled to enter the lodge and I couldn’t help but think of my grandpa, who had been dead only a few years and who, in his neat and orderly way, died exactly on his 95th birthday. He was one of the sharpest and most gracious, and loving people I’ve been blessed to have in my life and If I have a guardian angel following me around, it’s probably him. A converted and devout Mormon, I wondered if he would be in the ceremony with me.

We crawled in and formed a circle inside the perimeter of the lodge, our backs hunched forward, almost touching the walls. Our circle was a counsel, no person elevated over another. It made me think of the circle of life, the circle of past, present, and future relatives joining me in spirit during this ceremony.

Once we were situated inside, an officiator began to squat-shuffle his way in and out of the lodge using deer antlers to carry each of the red-hot stones, one-by-one, from the coals to carefully arrange them in the shallow pit located in the middle of the lodge. Arranging and amassing these stones took several minutes during which I sat quiet, almost hypnotized, staring at the glowing red rocks which seemed almost to melt into liquid magma, the boiling blood of Mother Earth. As the mound of hot stones grew, I could feel their heat pressing into my legs resting crossed-legged on the bare earth a mere 18 inches away. Not all of the stones were brought into the sweat lodge. Many of them were kept burning next to the coals in the fire pit so they could stay hot and be brought into the lodge intermittently later during different stages of the ceremony to renew the heat.

After the initial round of stones were in place, the officiator closed the flap that served as the only door, and the lodge plunged into blackness except for the deep, red glow of the stones. Immediately, the medicine man began to ladle water onto the hot stones making them hiss angrily like threatening rattlesnakes. A wave of searing heat quickly smacked me in the face and I reeled feeling as though all the air inside the lodge had been suddenly sucked out.

I sat among strangers, swallowed by heat and darkness, blinking wildly as I gulped down hot air which began to boil me from the inside. Within only a minute or so, my pores had opened and my entire body shimmered with hot sweat, cascading down my back, dripping into my eyes and off the tip of my nose, hitting the earth with tapping thuds.

The medicine man began to play a drum in a fast staccato. As if on cue, my core temperature rose and my heart began pounding in my ears, almost matching his drum. Leonard sang in loud and feral syllables, a language I did not understand, one of pure spirit.

After many minutes, he stopped singing and drumming and began imploring the Great Spirit, Father Sun, Mother Earth, the souls of the living and the dead, inviting the spirits of the elements, the stars, and our ancestors to join us in this ceremony of darkness and fire. Once the medicine man had finished his long prayers, he asked each person in the circle to pray aloud in turn. One by one, timid voices began offering their desires, hopes, and sufferings to the darkness and to the patient ears of the red-hot stones. The medicine man said that all forms of prayer are accepted in this church of mud and stones. As each person prayed, the temperature rose steadily and I felt as though time itself was melting, each minute stretching into oppressively long hours. The unbearable heat moved my heart from open to merely patient to annoyed and then to straight-up angry. I felt as though each person took lifetimes to say what was in their heart, while all I could think was, “Hurry up and pray, dammit!”

But, suddenly it was my turn to pray. By this time we had been in the lodge for nearly 90 minutes and I was feeling raw. The heat had melted away my guard like wax and as I opened my mouth to pray out loud into the darkness, I was surprised to hear a desperateness in my voice. I prayed openly, my desires, hopes, sorrows, and grief. I pleaded for help to find truth and wisdom. Tears soon poured down my face becoming indistinguishable from the streams of sweat. Soon, it felt as though I was crying from every pore.

Once our prayers were spoken, Leonard ushered us into the next phase of the ceremony by ladling more water onto the rocks, each splash instantly vaporizing with a furious hiss. The steam scorched our faces and lungs, penetrating deep inside of us. The heat found then incinerated the dams in our hearts that held fast our deep reservoirs of pain, grief, and guilt. A tangible energy, the toxic shit-sludge of our souls burst forth in wave upon wave into that tiny, black space. The air turned to lead. Our collective pain formed some dark demon, blacker than pitch, and I writhed and wept under its impossible weight. It felt evil, alive, and hungrily feeding on dread, like a wolf, crouched on my heart, growling and baring its fangs as it breathed menacingly into my face.

Going into this ceremony, I knew that it would be much longer than the sweats I was used to. I thought I was prepared, but after perhaps only 90 minutes I started to panic. I’d run marathons, hours of self-imposed endurance, yet this was already by far the most physically challenging thing I'd ever experienced. I was unraveling.

The ceremony continued.

My mind reached for a lifeline. I remembered Wendy saying that we had permission to leave if it got to be too much. The thought gave me hope. Then, somehow I felt my grandpa nearby and something inside of me calmly asked me to stay and continue this biblical wrestling between my own angels and demons.

The ceremony continued.

Another hour passes, or was it a night? In desperation, I lay down on the mud and curled up into a ball, pressing my face into the cool earth which had turned to mud from sweat and steam. The air was slightly more breathable down low giving me a little respite.

The ceremony continued.

After nearly four hours of wrestling with this physical and spiritual heat, I had reached my limit. I was starting to drift into unconsciousness, causing a new wave of panic to rise within me. Thoughts of, “Oh well, I did my best” soon eroded to, “Fuck this, I am leaving!” and I sprang to flee for my life. I crawled in a haze, desperate to get out the door. I was drunk with a lust to breathe fresh air, to lay my bare skin on the cool grass, to get out of that heat. I reached the door, popped open the flap, and as my body was about half way out, Leonard placed his big, calloused hand on my back in a supportive gesture and in my weakened state, the simple weight of his hand caused my arms to buckle and I collapsed onto my belly, face-down in the mud. I was half in and half out of the lodge. Panting. Head spinning. It was now dark outside though I could not guess at the hour. I gulped in the cool, night air.

“Brother,” Leonard said as he began to bless me… and for several minutes I lay face-down in the mud as Leonard spoke to the spirits in and around me. He blessed me with strengths and wisdom. He blessed me with a special gift to see into the future and into the past. He blessed me with the ability to see into different realms, the cosmic and the earthly, the masculine and feminine, to stand at the crossroads and translate to as well as direct others. He blessed me to heal my heart. He blessed my relationships, each a sacred ceremony in and of themselves. He blessed me to listen. He blessed me to speak.

After 10 or 15 minutes of prayers, I began to feel renewed in body and spirit. A surge of courage washed over me. My strength returned. I pushed back up to hands and knees and felt surprised as I felt myself crawling back inside the lodge. Despite it all, I was crawling back into the heat.

As I took my seat again in the circle, the officiators shut the door, closing off the cool, night air but not before bringing in an enormous, beautiful bowl of cold, fresh raspberries. Now, something you ought to know about me is that up to this point in my life, I wasn’t all that partial to raspberries. Tart pebbles in my mouth. But that night, after all that I had been through, I felt sharp, alert, and alive. This experience had blessed me with an unparalleled presence. Despite the fact that I didn’t care for raspberries, I’m here to tell you that when that bowl was passed to me, and I took three cold, fresh raspberries and placed them on my tongue, at that moment I saw the face of god! Never has anything tasted so beautiful, so sweet, so refreshing. As those berries burst open inside of my mouth, my entire spirit lit up with an ineffable joy. It was Soma, nectar of the Gods, manna from heaven. I suppose I will never taste anything as divine as those three raspberries as long as I live. And with that exquisite joy living in my mouth and with that unconquerable courage in my heart, I was again swallowed up into the darkness and heat and continued in ceremony for another 90 minutes. This time, each drop of sweat was a sacrament—my body and mind offering tears of joy.

The moment came when all the prayers had been said, all the blessings offered, our expiation accomplished, and the ceremony was over. They announced the end with, “WaHo!” and raised the door. The cold night air wafted into the lodge and one by one we crawled out into the night to be born again, the lodge exhaling a long plume of steam from its mouth. Wendy turned on her garden hose and we took turns drenching each other with that freezing water. It was utter elation. With laughter of relief and gratitude, we saw the entire world anew. I laid myself on the grass and watched the steam rise off of my body and merge with the stars above. My entire body pulsed at one with the Universe.

Photo by Alex Adams

Photo by Alex Adams

It was well into the night, probably 11 pm. The ceremony lasted around 5 hours. As I lay there, staring up at the stars, my mind was crystal clear. All the bullshit—the pretense, the doubt, the insecurity—had been summarily burned away and what remained was a clarion vision of what was most important in my life. I saw in minute detail everything I needed to do so that my life could thrive. I had direction.

After several beautiful moments soaking up the night air, staring at the stars, I stumbled over and found my phone. My body was still steaming while I started making those essential calls to take the bold steps I now knew I needed to travel.

The clarity I received that night has clearly shaped who I am today.

Maybe it’s not a sweat lodge that transforms you into your most divine self. In fact, maybe it’s not even something that you chose for yourself but rather something that life chooses for you like an illness, a breakup, or a death. Whatever the mode, each life will invariably experience the heat of transformation. This heat acts like a kiln to fire your tabernacle of clay to become the divine vessel that you are meant to be.

If ever you are unsure about which path to take in life, one path you might choose could be to walk straight into the fire. With presence, any heat becomes a sacred ceremony to burn through the superfluous and reveal what really matters and to help you see which path is yours to take.

The Neuroscience of Fear

My friend and fellow teacher, Rachel Posner, wrote something wonderful that I really wanted to pass along about fear and the neuroscience of fear. I have a deep respect for her work. Please take a look.

Reposted with permission.


Rachel Posner

This blog is not about influencing how you feel about the coronavirus. It’s not about giving you any facts, numbers, percentages or travel advice. And it’s not about comparing your chances of getting the virus to getting another flu, SARS, or any other disease for that matter. All I want to do is help you feel more relaxed so that you can gain perspective and approach the news with a clear head. Because the news is sensational! It’s about grabbing your attention. And what all reporters know is that nothing grabs our attention as quickly as fear. We are simply wired to pay attention to fear. Your brain spends the whole day looking for danger and then works to protect you from it. Unfortunately, your brain is not as discerning as it should be and is easily scared and prone to making up stories. Like an overprotective parent, it tries to protect you when you don’t need protecting and gets you to make decisions that aren’t always in your best interest.



If you’re feeling stressed about the coronavirus, or really anything for that matter, I recommend you check in with your nervous system. Why? Because when you’re in the fight/flight/freeze response, you can't see clearly; literally or figuratively. When you get scared or anxious, often your sympathetic nervous system turns on, narrowing or blurring your vision, sending adrenaline and cortisol into your system and readying you to act. But if you don’t “act” or you feel that there’s nothing you can “act” on, you can get stuck in the fight/flight/freeze response.


Let me give you an example:


You’re 2 hours into, “breaking news” on the television or you’ve clicked on the “coronavirus live update” for the 10th time today and you’re starting to get really worried. What started out as a natural curiosity and concern has shifted to perseverating thoughts, bodily discomfort and tension and fear for yourself and your loved ones. If you’ve made it to this stage, the likelihood is high that you have entered into the stress response. Because your limbic system is highly activated, the perspective taking and decision making networks in your brain are offline making it difficult to think and act appropriately. Your system is flooded with cortisol and adrenaline, you’ve got tunnel vision, unable to see the big picture and your immune and digestive systems (along with all the other non-emergency systems) are suppressed. You’re stuck in a chronic stress response and you are likely in a state of fear. Which brings me to the point I want to make today:


The power of fear is a greater threat than the coronavirus.



Fear suppresses your immune system, narrows your perspective, stops you from making good decisions, increases anxiety and bodily tension, causes emotional dysregulation and premature aging (just to name a few).



So if you really want to protect yourself from coronavirus, be informed without being inundated. When we act we build resilience and confidence. So in terms of the virus, follow all of the WHO’s recommended protective measures: wash hands frequently, avoid touching your face, practice respiratory hygiene, pay attention to the general advisories, and most importantly, be discerning when it comes to the information you are taking in.

You do not need to have the news on all night, or read 37 articles a day to stay informed and follow precautions.

Once you understand what you can do to act, it’s time to practice mindfulness.


Here are 5 tips to help you get a handle on fear:



1. When you’re feeling stressed, take a pause and get mindful. Acknowledge that you are stressed, and pause to notice what’s happening in your mind and body. Just name it: I’m noticing a feeling of……. You don’t have to get wrapped up in the story, you are just naming how you feel without judging it. Acknowledging thoughts and emotions can help us to become observers of those thoughts and emotions. Notice the difference between how it feels to say, “I am noticing a feeling of fear” versus, “I’m afraid”.


2. Get Grounded. Notice the places in your body that are in contact with support (the ground, a chair, couch, bed, etc.) As you exhale, let the weight of your body drop down into that support. Cultivate a feeling of weightiness and grounding. Take a few more breaths staying focused on those contact points. Getting grounded helps your thoughts to settle and can interrupt and decrease worrying.


3. Notice the way you are breathing. Begin by lengthening your exhale. Make the exhale at least as long as your inhale - longer if it’s comfortable. Then notice if you feel most of your inhale in your chest. Try to drop the breath down and expand your belly as you inhale so that you are engaging your diaphragm. A diaphragmatic breath followed by a long exhale will activate your parasympathetic nervous system and turn on your relaxation response.



4. Notice the sensations in your body. Move from your feet to the crown of your head, one body part at a time and consciously notice any sensations that are present. Paying attention to the sensations in your body can deepen the mind/body connection, distract your mind from cyclical thoughts and help inhibit the stress response.


5. Place a hand on your heart or your cheek and bring in a feeling of self-care and self-compassion; a genuine wish to alleviate your suffering. If it feels difficult to offer yourself compassion, bring to mind someone you care for deeply and imagine that you are sending them love and compassion. You are not focusing on suffering itself, only a genuine desire to be free from suffering. Compassion inhibits the stress response and activates networks in your brain involved in perspective taking and decision making. It can also release oxytocin and dopamine, leaving your feeling happier.


If you’d like a little help, you can open this audio meditation and I’ll guide you through it.

Some of you have asked about the Costa Rica retreat. It is still on! If I can help alleviate your fears, don’t hesitate to reach out!


That said, I am on my way to a Vipassana retreat and will be completely offline from March 11-22. If you have questions about the retreat I will happily respond when I return or click here to email my retreat partner Beck.


Wishing you a calm, fear-free day, and so much love!

Rachel

https://www.rachelposner.com/blog