Grass and sun

The Radiance of Inner Light

We are light.  Within us is a light, very much like the Sun, that is unchanging and brilliant.  This is one of the fundamental teachings in yoga philosophy.  The darkness of the winter creates an inward movement of our attention that creates opportunities to experience our inner life and radiance.

As we move into this time of the return of the Sun, here are 5 different ways to awaken the light within your heart:

  1. Move – Stand with your feet hip distance apart. Sweep your arms wide and up on INHALE in a sun-like movement.  Lower your arms in a sun-like movement on EXHALE.  Repeat 6 times.
  1. Breathe – Close your eyes. Sense the center space of the chest.  As you INHALE, try to feel an expansiveness in the chest.  As you EXHALE, hug the navel inward.  Do 12 full deep breaths.
  2. Use Sound – Use the seed mantra of the 4th or heart cakra (energetic center), YAM. Focus on the center of the chest.  Inhale, then sound the word, YAM, on Exhale. This sound creates vibration in the center of the chest. Repeat 6 times.
  3. Visualize – Focus your attention on the center of the chest, the cave of the heart. Visualize light, perhaps a beautiful sunrise, the light of a flickering candle, a lighted star atop a Christmas tree, sunset, or the light of the full moon that we’ll see this Christmas Day.  Spend 5 minutes focused on that light.  Feel as if the light grows more expansive within and around you.  If your mind wanders, gently bring it back to visualization of light.

The Yoga of Heart: A Simple Practice

We all exist within our own unique expression of physical structure, physiology, mind, personality and heart. These layers of our being, also known as the koshas or sheaths or layers of being, provide a passageway into our deep center, the cave of our heart.

This innermost layer of being informs and guides our attitudes and behaviors, prompts our actions and gives us a sense of meaning and purpose. This dimension is where our passions, longings and potential for happiness and joy reside.

Tending to the heart is as important, if not more important, than stretching and strengthening our muscles.

The tools of yoga can gradually prepare the body and mind for deep inner reflection and a daily cultivation of joy.

  • The postures prepare for breathing practices.
  • Breathing practices soothe agitation and quiet the mind.
  • Meditation (mastering attention) helps us stay present for reflection.

Staying present in the space of the heart for just a few minutes every day is an opportunity to revisit our highest values and aspirations, orient our lives in that direction and open to the connection we have with ourselves and others. Try the following simple practice to do yoga of the heart. Adapt the practice as you want to make it a meaningful practice for you.

Cave of the Heart Meditation
Sit comfortably.  Sitting bones anchored/grounded/connected but the spine long and gently lifting. Hands rest comfortably on your legs.

  • Bring attention to the heart region – the center of the chest –8 finger widths or so down from the u-shaped bone at the neck.
  • Feel the breath gently flowing in and out through this heart space.
  • As the breath flows smoothly on inhale, let the gentle expansive quality create space in this cave of the heart.
  • As the breath flows out on Exhale, let it carry away any thoughts or worries that arise.
  • Let each breath softly loosen and carry away any cobwebs, restrictions, barriers to feeling an expansion and softening in this space.
  • Stay with the breath as it flows gently in and out, continuing to focus on the cave of the heart. With each breath, feel your heart space softening and expansive.
  • Take a few moments to remind yourself of what gives you deep meaning in your life.
  • Acknowledge the people, other sentient beings, places, opportunities, projects and spiritual connections that give you deep meaning. Take a moment for gratitude.
  • Acknowledge the challenges that often occur in relationships in life and how you want to approach all of your relationships.
  • Take a moment to mentally light a candle in this space in your heart with the intention to take this inner light into your day.

Yoga for EmBODIED Awareness: Conscious Eating, Active Living, Habit Change

Yoga for Conscious Eating, Active Living and Habit Change

Can the tools of yoga help us change our habits?  Yoga is a powerful practice for transformation and change.  The tools of yoga can be applied in specific ways to help us strengthen will and change habits around food, exercise and body image.

The process of using yoga to change habits begins with recognizing a pattern of being that no longer serves us.  We have to develop self-awareness as a first step toward developing stronger will.  We have a multitude of choices that can either support or sabotage us and it’s important to understand those choices.

We have to consciously mobilize resources to make changes.  Those resources may come in the form of specific yoga tools including:

  • Asana and postures to build strength and flexibility, to increase awareness of hunger, satiety and digestion, and to help you begin to work with your breath.
  • Breath practice to help manage stress, develop awareness of your physiology (fatigue, energy, digestion, nervous system) and cultivate emotional equanimity.
  • Meditation practice to cultivate self-understanding and observe thoughts, feelings, and mental static that sabotage our best intentions.

Changing habits also requires understanding what we are moving toward and continuing to cultivate a daily awareness of that intention.  A daily ritual that reminds us of your journey of change can be helpful.  It might be a simple few moments of remembrance in our yoga practice, a symbol placed on our desk or in our yoga practice space, or daily journaling that keeps us aware of the intention and our progress in that journey.  Symbols and rituals are powerful tools to help us begin again every day.

Cultivating Contentment



the state of being happy and satisfied : the state of being content


We all want happiness and contentment.  My teacher, Gary Kraftsow, says that santosha, the Sanskrit word for contentment, is “the way you take experience.”  It’s an internal state of mind and attitude that permeates your internal being, words and actions.

Contentment is one of the niyamas (internal observances) discussed in the Yoga Sutra-s of Patanjali.  It’s not something we seek, it’s something we cultivate through the practice of gratitude and not grasping.

Contentment is the quality of taking in experience without seeking or avoiding. Cultivating contentment helps us to gracefully move through changes, not clinging to the past or grasping for the future.  It’s living the life you have with grace.

Swami Rama, the great Himalayan yogi master, said that “contentment is falling in love with your life as it is.”  It is a way of being that continually calls us to remember what we are grateful for.

Cultivating contentment requires self-study and a discerning observation of our thoughts, words and deeds.  Through self-study and observation, we can root out suffering that often comes in the form of petty jealousies, grasping for things that we haven’t earned, worrying about the future and our lack of seeing the extraordinary in the very ordinary of our relationships and possessions.

How do you start to cultivate contentment?  It might be as simple as a ritual of “taking stock” every day of what you are truly grateful for.  It might be taking a few minutes to observe your own patterns of clinging to what you like and running from what’s hard.  Awareness and gratitude are the first steps toward falling in love with your life, even through the most difficult moments.


Apples – Symbolic of the Journey of Transformation

My husband recently turned his own harvest of apples into crowd-pleasing apple bread (see recipe below) for one of my yoga retreats.   It struck me how long the journey is for that wonderful apple bread.  We can learn something for our journey in yoga from the patience it takes to nurture apples from seed to bread.

Apple seeds grow into tree stock, soil is prepared, and small trees are planted.  Trees are mulched, pruned, trellised and fussed over in those first years.  Deer, rabbits, turkeys, insects and diseases are discouraged from messing with that tender sapling.  Come May in some future year, the tree produces an abundance of blossoms that form into budding apples.  Treacherous invaders are discouraged as apples grown large into the fall and are harvested for the transformation into some wonderful palette pleaser.

The journey of personal practice in yoga also takes this nurturing patience.  At first it’s easy to be excited about doing something that makes our body relax, mind quiet and breath spacious.  But as we practice, we come upon obstacles.  The body ages or we come upon deeply entrenched thought patterns or we recognize an emotional imprint that holds us back.  Some of these thought patterns and emotional imprints are like deep hard ruts in the field.  It’s easy to lose to a truck or tractor in them.

The very time that we want to give up on our personal practice is the time to keep going. This is the rich fertile field of personal growth and transformation.  If we can dig the tractor or truck out of one of those deep grooves, we will transform.

Kim’s Apple Bread

1 cup olive oil

3 eggs

1-1/2 cups sugar

1 tsp. Vanilla

3 cups peeled, diced apples

3 cups all-purpose flour or bread flour (firmer texture)

1 tsp. Cinnamon

1 tsp. Ground star anise

1 tsp. Ground coffee

1 tsp. Black pepper

1 tsp. Baking soda

1 tsp. salt

1 cup chopped walnuts or pecans

Combine oil, eggs, sugar and vanilla in a small bowl.  In large mixing bowl, combine flour, spices, baking soda, and salt.  Add wet ingredients plus apples and nuts. Mix but avoid over-stirring.  Use vegetable spray on 2 loaf pans.  Split batter between the 2 loaf pans and bake at 325 degrees F for about 70 minutes.

Rocks in Water

BEing vs. DOing

The other day I read something very “new-agey” about yoga.  The author said that yoga is being, not doing.  I immediately visualized the packing of my bags to trek to the Himalayas to meditate, to just be.  It made me chuckle.

Reality set it.  It’s rare that a person of the modern world has an opportunity to set their worldly duties aside to just be.

Doing is a reality of human existence if you want to pay the mortgage, feed the children, take care of grandma, do community service, train for a marathon race, achieve your potential through your chosen profession or make meaningful connections with your friends and family.

A more appropriate way to describe yoga might be that it is the being within the doing.  It is bringing attention, focus and presence to anything that you do. We often go on auto-pilot, especially with those closest to us.  One of the first challenges of presence is to just stop, breathe and listen.  Once you master that, then maybe the trek to meditate in the Himalayas will be a wise journey.

Until then, bring presence to your doing.  Breathe into the household chores, the yardwork, the carpools, the games, the job, the volunteering, the savoring of a good meal with friends, and into the cherished moments of your own personal practice of yoga.

“Explore the life that is the life of your present form.  One day you will discover it is not different from the life of the Secret One, and your heart will sing triumphant songs of being at home everywhere.”

— The Radiance Sutras

Transitions and Transformation

Change in our life comes in many different ways.  Sometimes we plan for the change.  A retirement, career change or getting married are examples of things that we often consciously choose.  And then some changes blow in like a strong wind taking with it any sense of order and stability.

There are many teachings in the ancient tradition of yoga for transforming through life’s inevitable changes.   Some of the most profound and useful teachings on change come from the Yoga Sutras of Patanjali.  The teachings most helpful center on our relationship to attachment and aversion, understanding what causes suffering, how to free ourselves from suffering and staying centered in regular practice that is suitable for us as individuals.

Yoga can be profoundly useful in helping us build our prana shakti or vitality so that we are strong and stable in body, physiology (especially our immune system) and mind.  We build prana shakti through postures and breath practice (pranayama).  We can then use our vitality to work with the more difficult aspects of change including thoughts, feelings, attitudes and behaviors that create suffering around the inevitable changes that life brings our way.

Want to learn more about using yoga to navigate change?

August 20 – Cultivating Discriminative Awareness & Inspiration

6:30 – 8:15 pm

Sport & Spine Physical Therapy, Rib Mountain (in Bone & Joint Clinic Building)

Fee:  $20/retreat

Explore yoga tools for navigating the journey of change including:

  • Using your voice to manifest a new path
  • Understanding change and its relationship to suffering or freedom
  • Opening to grace as you navigate through transitions.