2012 New Year's Intentions/Resolutions

For most of my early life New Year's Eve/Day didn't carry much weight. It just seemed like an excuse for a noisy party. (Not that I didn't have some fun at those parties;-) The only "real" impact that the last day of the year has to do with in my life is closing up the past years money books. In every other way this could just be any other day. We all have the potential to celebrate deeply and to clear the slate on any day we choose. I suppose it is nice to have a day where many of us are focused on a unified idea though. In that way, I think it's great that we open up a space to talk about making positive changes in our lives through intentions and resolutions.

Last year my New Year's post was about cutting ourselves some slack about the resolutions at this time of year. I spoke about how the winter is a time of low energy in which most living beings are meant to rest and recoup. Money and social pressures fight against our instincts and drive us out into the cold days and dark nights at a harried pace; frying our nerves and burning us out. Nature designed winter as the perfect time to slow down and let go of the old stuff that drain our energy. As winter turns to spring, and our energy is restored, new growth is natural and easy.

But maybe I just didn't have the energy for resolutions last year. This year I'm taking on a few of my own intentions because I'm feeling like some little shifts will likely kindle my inner flame. The threshold of a new calendar year is a great time to reflect on some powerful questions. What is it that I'm doing on a regular basis that is no longer serving me? How might I begin to release my grip on this habit or way of thinking? How can I make more space for me to grow in a positive way in my own life? Is there any small shift, I can make that will help me restore my energy more fully? How can I easily incorporate these changes into my life without draining energy in other areas of my life?

Small shifts can be the most powerful because they lay a solid foundation for lasting change. So far I have one intention and one resolution for the year. As I see it the difference between an intention and a resolution has to do with whether or not your have clear steps to achieve your goal. I have set the intention of being more hopeful in 2012. I've had my fair share of disappointments over the years and have trained myself not to get my hopes up too high so that I wouldn't feel so disappointed when my hopes didn't pan out as I expected. Don't get me wrong, my life is full of joy and I'm grateful for the many, many things that ended up working out even better than I hoped. But it's time for a little more lightness in my heart. I'm calling this an intention because I don't really KNOW how to hope. There always seems to be that devil's advocate in the back of my mind reminding me that this just not might work out. So as I set an intention, I'm setting myself up to be open to practicing and learning to be more hopeful. 


While an intention tends to be a little more vague, a resolution should have clear cut steps that you can use to measure your progress. My resolution for 2012 is to organize my favorite quotes and photos. I want to have these words of wisdom and nuggets of inspiration at the ready when I need a little inner lift. You'll get to measure my resolve too because my intention is to post them here. The first one (which actually sparked me to come write down these thoughts today) is from Kathy Freston, author of Quantum Wellness.


"It's the small, incremental changes that vault us to a new experience of ourselves... we too can affect the probability of something spectacular materializing by the energy we put into supporting the new."

Let it Shine - Merry Christmas, Happy Holidays, and Lady Gaga

I'm getting ready for the Christmas Eve Yoga class at Shine. and there is a lot to use as inspiration at this time of year. I'm sure the students are expecting a sweet soulful class from me today. Do you think they will surprised when I start off talking about Lady Gaga?

I happened to catch a few minutes of one of her interviews this week. When she was asked what she thought of pop icon, Madonna, she replied with this, "I love Madonna. She is so brave. She was so brave.  Everyday when I'm working I think about bravery. You always have to push forward and be unafraid." Here's a link if you'd like to see the interview clip for yourself.  http://www.aoltv.com/2011/09/13/lady-gaga-madonna-inspiration-gaga-by-gaultier-video/

So, it turns out that I get more than ever, that all of her antics are on purpose. She wants to push the edge of what is acceptable so far that there is more space for everyone else to feel more free to be unique. She loves the quirkiness of life. She wants to have the freedom to be herself, she wants you to have that freedom too, and she's doing what she can to help people feel more comfortable in their own skin and to be more accepting of others. If that means she has to find the courage to put herself out there "On the Edge" for ridicule as well as admiration, she is willing to do it. (I realize there are a lot of people who won't agree with this viewpoint but I certainly think it's one worth considering.)

OK now what does this have to do with Christmas? I think a lot actually. If you look at all the holidays people are celebrating this week, they all involve the hope for freedom of some sort: freedom from the dark, freedom from despair, freedom from oppression, spiritual freedom, and freedom in general. All of the winter holidays share some quality of light overcoming dark. It takes courage and bravery to step into a dark place and shine your light because you never know what you are going to find there. But, when you do shine your light you will inevitably offer yourself up as a beacon of hope for others. Inside of you are so many valuable gifts just waiting to be ignited. Go on, shine your light. Don't hold back. Be brave and share your gifts with the world. It's true not everyone will like what you've got to give but there are others who are just waiting to be inspired by you to do the same. In the words of Gaga.... Baby You Were Born this Way!

For whatever holidays you are celebrating this month, I wish you the best.

Serenity in Letting Go and Moving On

Tonight I will teach my last class at Balance Yoga Center. This sweet little spot is closing it's doors at the end of this week. As there is with all endings, there is a little sadness, disappointment, and a few other emotions that aren't my favorite to experience. But, that is not what I'll be talking about in class tonight. What I will be talking about is the importance of being open to what is next. I use the Anusara Yoga philosophy as a guiding force in so many aspects of my life. So what I will be talking about tonight is the concept,  "that nothing ever really ends." The energy of life that has so many fabulous names like Shakti, Prana, Spirit, Grace, God, and more is cyclical. For everything that exists, there is "energy" that manifested, inspired, and sustained the life of that being (whether it was a human being or a yoga studio). "Energy" never dies. It goes on and takes new and hopefully even more glorious forms.

So, if..... in the midst of letting go of anything.... whether it is the life of a loved one, an old habit, a worn-out goal, or even just the physical items that you've grown attached to but are no longer serving you, you might try focusing on the possibility of what is waiting for you next as you loosen your grip on what was. In our Yoga practice we call this "opening to Grace." By opening to the faithful and rhythmic flow of life, we can experience serenity in times of challenge.

Isn't this what the whole "holiday season" is all about anyway. Many different religions and cultures are getting ready to celebrate a holiday that is symbolic of the never-ending flow of spirit, light, and goodness that comes into our darkest days to renew us. Let us each be open to living our best life in this moment. Let us do the best we can with what is presented before us and let us be open to the new possibilities that are waiting around the corner.

Practicing Gratitude

This story begins the day after a visit to a toy store. My children received some gift certificates and were very excited to pick out new toys. They loved the new toys...... for ONE day! The very next day my four year old was asking to go back to the toy store to pick up the other toys he had seen. I know he's not alone in this scenario. How often do we all move from one thing to the next? From one pair of shoes or handbag to wanting the next. From one electronic device to the next greatest. From one goal to the next. How long to we pause to appreciate what we have, what we've achieved, what we've experienced, and what we have been truly blessed with?

I use my life as inspiration for the yoga classes I teach because I think for the most part we are all dealing with the same issues in different forms (whether we are 4 years old or 64 years old.) Once the theme of the class surfaces, I like to collect intelligent and inspiring words from others to give us all a little soul-food. Here are the quotes on appreciation and gratitude I'm using for the Thanksgiving classes this week.

The first quote actually turns out to a book title by Mary Ellen Edumunds...
"You can never have enough of what you don't need." 

This Thanksgiving quote is by Henry Van Dyke...
"Gratitude is the inward feeling of kindness received.
Thankfulness is the natural impulse to express that feeling.
Thanksgiving is the following of that impulse."


And by William Arthur Ward
"Feeling gratitude and not expressing it is like 
wrapping a present and not giving it."


BUT, sometimes we don't feel blessed. Sometimes we feel like everything is going wrong or perhaps we feel like we just can't quite reach our goals or get what we want. How can be grateful then? We can practice gratitude. We create time and space for us to remember that there are a lot of things that are going right in every second. It really could be worse and even if it were worse we could look for little blessings. Blessings aren't necessarily what we have but what we are. Each one of us is blessed with a unique ability to express the light within us. Each of us is a blessing and has potential to bless our own lives and our worlds with the blessings we hold inside.


An exercise to practice gratitude:
Sit in a comfortable seat. Ideally, sit cross-legged on the floor. If your lower back rounds, sit up on a little cushion. Take a breath in and allow your hips and legs to settle down and encourage your heart and head to lift up. Bow your head to look down at your heart. You can keep your eyes opened or closed and just imagine that you are looking in to your own heart. What blessings that you hold inside are you most grateful for? How can you express your gratitude more fully in life? How can you share your blessings more fully with others?


When we take time to remember our blessings, we are likely to experience that natural impulse to express gratitude in Thanksgiving. When we express ourselves in positive and proactive ways, we bring more light into our world. 


Oh and just so I don't paint an incomplete picture of Hoyt. He also told me on the very same day, "Mom, no matter what we can always shine!" He made me repeat it word for word with him and added a little arm-sweep and upward pointing finger for emphasis.


Happy Thanksgiving!

What is Musculo-Skeletal Balance and Why Does it Matter?

In short musculo-skeletal balance is the relationship between the opposing muscle groups that work on each joint and the synergy between the major joint structures of the body. Ideally we want a dynamic balance between the agonist muscles, which contract to move a bone, and the opposing antagonist muscles, that stretch to allow movement. When these muscle groups are out of balance our posture begins to shift away from optimal alignment and can set us up for less than ideal body mechanics, discomfort, and injury.

Although there is an optimal blueprint to which all humans are designed, our individual musculo-skeletal balance is affected by many elements, including but not limited to: genetics, movement and behavior patterns, past illnesses, and injuries. Even our mood and thought patterns can shape our musculo-skeletal balance. To keep our bodies balanced and aligned well, it’s important that each muscle group has an ability to contract and to relax fully. It is possible for muscles to become over-contracted or over-stretched. When the opposing muscle groups are not balanced around a joint, that joint will slide out of optimal alignment and will affect the synergy of the body/mind.

Perhaps the element that has allowed humans to flourish most, is our ability to adapt. Because of this characteristic, many misalignments go unnoticed until wear and tear begins. However, we also have an amazing ability to heal. Once we get closer to ideal alignment and balance, circulation and synergy improves so that the body begins to function more harmoniously again. Because it’s hard to detect muscle imbalances internally and because it is difficult to change patterns, it does take some effort and strategy to get the body closer to it’s optimal alignment. Taking time to assess posture and body mechanics offers us insight into what specific types of exercise will benefit us as individuals. Once you know where your imbalances are, you can then begin to make small changes in your posture and in your movement and behavior patterns. You can then consciously select the exercises that will most support your body and the everyday actions of your lifestyle.

I'm gearing up to teach my workshop "A Body in Balance is a Body Built to Last" at Shine Yoga Center. I also incorporate musculo-skeletal rebalancing into my everyday Yoga Classes and offer private sessions. In a private session you receive posture and movement assessments to find your imbalances and then receive a set of quick and easy exercises that will help you feel your best. Small imbalances accumulate over time and may set you up for an achey body down the road. Just a little work to keep yourself in balance has tremendous pay-back. www.flourishunlimited.com

Yoga FOR Pregnancy: Round Ligamanet Pain

Teaching Yoga for Pregnancy is one of the happiest surprises of my life. It's not something I ever expected to do, but I've been teaching since I was pregnant with my first-born, which makes it over 9 years now. What began as a practice of modifying my own yoga practice to accommodate my big belly, has blossomed into a class that supports women during this most amazing, beautiful, and often uncomfortable period of their lives. Over the years, I have experienced and learned much; and the way I teach prenatal yoga has drastically changed. My focus now is on helping women cope with the common discomforts of pregnancy so that they can more fully enjoy this unique and sacred time of life as well as to prepare for the incredible births of their children. I am so pleased that what I do makes such a big impact on the moms-to-be and their children.

I've caught on to a little buzz about "round ligament pain" from some mommas who do not take my yoga classes so I wanted to do a little post for you.....

True "Round Ligament Pain" is a pain that you will feel as your belly starts to pull your round ligament up and forward. Normally this ligament lies vertical so as your belly makes the Round Ligament start to do a little backbend it hurts! This pain is felt in the front of your body in the area between your groin and  mid-belly. (There are lots of other pelvic pains that occur in different areas that occur from other body shifts. A short list includes: pubic symphisis dysfunction, s-i joint pain, normal pelvic widening and pressure, etc. Unless you are being guided by a professional, it's always important to check with your prenatal caregiver that exercise is safe for you.)

It's a great idea to check your posture throughout the day especially when you are pregnant. How much is your baby bump affecting your posture? If you lock your knees, allow your hips to lean forward, or if your low back arch is drastically increasing you will be more likely to suffer from round ligament pain. Small posture shifts can make a big difference throughout the day. When you can, remind yourself to soften your knees and "scoop" your tailbone down as you lift up through your heart and head. These little adjustments will release internal pressure. This is good for your round ligament and better for your back too.

Wearing a belly band or pelvic support band may also be helpful. Gently engaging your core muscles is also helpful. When you do a true Kegel exercise, it will pull your tailbone down, tone your pelvic floor, and tone the low belly creating your own custom designed "belly band." Really we can't say enough good things about those Kegel exercises. You just have to remind yourself to do them! I came across this cute blog post about the belly bands and round ligament pain that I'll post down below.

If you are continuing with a regular yoga practice or exercise program, it's important to pay attention to your body mechanics as you move. There are a lot of movements that put extra pressure on the round ligament. Make sure that as you move, you work to keep your hips back in the direction of your heels rather than forward over the toes ESPECIALLY in lunges or other standing poses.

There are quite a few exercises and "stretches" that are helpful to create stability in the pelvis which will help ease all pelvic pain. I teach these exercises regularly at my Yoga for Pregnancy Class at Shine Yoga Center in Hyde Park on Wednesday nights from 5:45 - 7 pm. I also teach rotating Saturdays from 12-1. (My next class Saturday class is October 22. I will also be teaching a specialty class from 1:15 - 2:30 on Positioning for a Positive Birth Experience.) For the "Westsiders" I can teach private or semi-private sessions at Balance Yoga Center on Westbourne Avenue. My contact info can be found on my website along with links to the studios I teach at www.flourishunlimited.com I'm also including just a few of the many testimonials from students of mine.

Student Testimonials

Thanks again for such an amazing class. I tell people all of the time that YOUR prenatal yoga is (was) my favorite part about being pregnant. Such great bonding with other moms as well as needed relief from the physical (and mental) stresses of pregnancy. Thanks again for everything, Jen 

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Not only did your prenatal class help with aches and pains of pregnancy, it helped me with positions and relaxation techniques that were useful during labor. It was also a great way to connect with other pregnant women. Thanks for all your help. ~ Chelsea

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Kate is deeply knowledgeable and articulate about the physical and emotional changes during pregnancy and she creates a very supportive atmosphere. Her classes reveal elements of alignment and posture and provide emotional support that you don't really find elsewhere. I always leave feeling great not just because my aches and discomforts are gone but also because I've had the chance to be with other women and learn from their experiences. •   Caitlin

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I want to thank you Kate for helping me build the strength to endure the labor process. With each week, your varied techniques and positivity influenced the way I approached the big day. Your class also gave me time to bond with my baby, which I had a hard time doing working full time and dealing with so many stresses. You are a wonderful guide, and I have recommended your classes to all my friends who are pregnant!  Big hug of appreciation, Julie

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Pregnancy Blog (round ligament pain and belly bands)... http://enlargingmarge.blogspot.com/2011/04/rlp-relief.html

Black Holes and Tumors

Sorry if I alarmed you with the title but this is what's been on my mind lately. No I don't have a tumor but my sweet dog Kaj'n does. I've been away from this blog for longer than I would have liked because I've been dealing with this and a half a dozen other things. This post tells the story. 

Thanks to tv, movies, and fictional books I have had a great misunderstanding that a Black Hole was some type of tunnel in outer-space that connected one dimension to another. Last week I followed a link from Facebook to NASA's Hubble Telescope Image Gallery and was transported to a whole new world of understanding. The images on the sight are amazing, humbling, and definitely worth checking out. http://hubblesite.org/gallery/ A Black Hole is really an area of condensed matter with a force of gravity so powerful that even light cannot shine out of it.

In a way a feel like I've been living in a little "black hole" of my own lately. It's not terrible here. Actually it's full of life, love, energy, and happiness. It's just that it's been hard for me to focus on anything but the core of my family lately. The implosion into home life began early this summer when my daughter underwent occulo-plastic surgery. The post-op directions for this delicate eye surgery were to keep her as calm, still, and quiet as possible. My daughter is one of the most dynamic, energetic and expressive persons I have ever met. Keeping her content on a couch was a very tall order and required me to pull all my strength, patience, and creativity to help her contain and constructively direct her energy so that she could heal without complications. In order to focus on my new role as "guardian of her eyes," I had to pull away from other areas. I scaled back at work, I had to limit time with friends, and much of the time I devote to healthy habits like exercise, yoga, and writing faded into the background.

After three weeks of confinement we were able to resume some activity but had many restrictions. We had to stay away from water, wind, dirt, and active play which cut out most of our regular activities. I was determined to make this a memorable summer not for the surgery or limitations but because of all the new adventures we would have. We did have a fun and memorable summer but if I'm being honest it was a little exhausting on my end. Willpower comes in handy when your physical and mental energy starts to wane. We sailed through the summer and were looking forward to back to school.

It's not pretty under that shirt
but she sure is.

Of course as life goes, one thing often leads to another. Here's the tumor part of the story. Our dog is almost 12. Even though her face is gray and her reflexes are slowing, she is doing great for her age - except for the tumors. The first one showed up three years ago when a small growth formed, burst, got infected, and needed to be removed. A year later another grew and was removed along with her spleen which also had a tumor. Another year, another tumor. With all the stress of the summer to remember, the question about what to do with the dog, changing seasons and changing rhythms; sickness settled in. From the second day of school until just this week, someone has been sick with something in our house.

This is life. My story is just my story and I'm sure you can relate in your own similar but unique way. Everyone has their own set of life challenges. Relatively, I know mine are small in comparison to what many people are dealing with. I'm grateful for the amount of ease there really is in my life right now. This doesn't mean that I discount what I'm going through. It's heart breaking to see what is happening to my beloved dog. She's my first dog.... my baby. She will not win a battle with cancer. It will take her. It started taking her three years ago. Just like a black hole, her tumors will consume everything in their vicinity; stealing light and energy from her body systems. We've now discovered that every time we cut one of the tumors out, the rest of them will just grow stronger. We take them out however because the alternative is to let her suffer with an infection when they burst. Of course there is the "put the dog to sleep argument" but there's still a lot of life in her and she makes it pretty clear that she wants to be here with us. To someone who hasn't loved a dog like I do it might seem like wasted effort and resources to keep her alive but in every other way she's healthy and happy. She is excited when we have visitors, she loves to be petted and groomed, she loves being treated, taking walks and car rides, and she is always happy to see us home.

I do experience pain walking this path with her. She is clearly in the last phases of her sweet life. Through it all she continues to teach me through example. She is showing me how to live and die with grace. Most of the day she rests. She rests so deeply that many times we come across her and think she's already passed. She's saving her precious energy though. She's saving it for the things she really loves in life. Even though she looks more like a small camel now and has a 14" scar along her side, she still carries her tail high as she trots down the wooded trails with her signature Golden Retriever smile.

Life is full of black holes and tumors. Every one of us experience loss and drains on our energy, focus, and resources. Although we can't always escape the gravity of life's challenges, we can make the most of them. We can nurture ourselves as best as possible and we can appreciate our efforts to hold it all together as we move through these cycles of life. Compassion, understanding, and patience are remarkable tools to help us not only endure the challenges we face but come out stronger, wiser, and more empathetic toward others. As hard as life's challenges are and as much as we wish life could just be easy, the challenges are precisely the things that have the potential to help us grow in an even more positive ways.

Lessons from Life on the Mat
You'll often hear Yoga Teachers say that you should take your practice "Off the Mat" into the world. This means that you take all the positive qualities you develop in a yoga practice into your everyday life. As a teacher, I flip this idea. I define my teaching style as "inspired by the poetry of everyday living." In aligning with this concept, we'll be working on "muscular energy" in classes this week. "Muscular Energy" is the second principle of Anusara Yoga. It's a force we cultivate to integrate ourselves more fully. As we engage all the muscles evenly in the body, we actually limit movement in certain areas so that the body can function as a more harmonic whole. This is a force that keeps you safe as you move into challenging positions and helps all the parts of yourself work better together.

Accepting, Appreciating and Overcoming Limitation with Yoga

I'm getting ready to sub a class of very dedicated students. I like to be at the top of my game when I teach this class and being a "regular" of this class I am usually very plugged in to what they've been practicing as a group and what material would be appropriate to teach as a sub. However, family commitments and my own injured wrist have limited my attendance of this class over the summer. I've found myself wondering what would be best to teach to the group. In the week before the class, I came across a quote by Georgia O'Keefe on another "regulars" Facebook Page. (Even though many people think there's only junk up on Facebook, I'm proud to say I have some very insightful friends and find all kinds of good posts on my wall.)

Back to the quote I'll be using in this weeks class, "Making a decision to do something and then doing it requires not doing a dozen other things." This concept is very pertinent in my own situation and is one of the great teachings inherent in the Anusara Yoga practice. I've had to say yes to slowing down my practice to heal and to be there for my kids. I've had to say no to one of the things that has always filled with me so much goodness. Just as you say no to a dozen other things when you say yes to something else; you say yes to a dozen or more things when you say no. By limiting my attendance in public classes and working diligently in a therapeutic way, I'm almost all healed up and I've shared many great experiences with my family. 


Learning to honor and even appreciate limitation was one of the hardest and most valuable lessons for me to grasp early on in my Anusara practice. As I teacher, I hope to share this lesson and help students feel empowered even though they do experience certain limitations. From a philosophical standpoint, when spirit becomes embodied in physical form it must become limited in certain capacities to create a unique form. You might think of the way a prism separates light so that all the colors can be seen as individual colors. When all the colors merge as light, we only see white. When all the colors merge in form, we only see dark. Our limitations as much as our talents and preferences are what guide us on our own individual creative journeys.


The spiritual concept is that divine creative energy separates herself so that she can experience all the different aspects of herself without being muddled together as one cosmic ocean. One way to feel liberated even with the recognition of limitation is to remember that we are all aspects of one great light and that we can only become whole again by coming together and sharing our light with each other. 


In classes this week, I'm sharing some of the therapeutics I've been using to bring health and wellness back to my wrists and shoulders as well as fun poses that don't require weight bearing on the hands. What I've gained in saying no to some of my favorite poses like handstand and the backbend urdhva dhanurasana is a deeper appreciation of the real healing that can take place when an appropriate set of yoga therapeutics is used on a consistnet basis and the grounding, centering and calming qualities of headstand and the forward fold, uttanasana. 


Meditation (Theme)
"When we honor ourselves, our talents as well as our limitations, and when we appreciate and "forgive" the talents and limitations of others we can come together as a more unified, harmonious and glorified whole."


Live Well ~ Be Well
www.flourishunlimited.com








Anecdotal Support and Heart Quality
As is usually the case, there will be several triggers in my class planning that will solidify a theme. After I had decided to use Georgia O'Keefe's theme, I watched a Christina Sell video on www.yogaglo.com Her class was also on working with limitations and offering ourselves love rather than criticism in response to limitation. I loved this line of her class, "Peace comes alive when we acknowledge our limitations and respond to them with love, care and consistency."


As an Anusara teacher, we are asked to teach qualities that heart-centered and life affirming. My overarching theme is almost always harmony which I view as a dynamic balance of peace and vitality that supports health, well-being, and joy. While accepting limitation may bring peace, overcoming limitations can be exhilarating. The trick is to overcome limitation in a respectful way. The practice becomes, how can I appreciate my current limitations AND expand what is possible for me. Increasing our awareness and then moving with respect for ourselves and our relationship with everything else is key to joyful growth. 


Sequencing
I'm starting today with gentle therapeutics for the shoulders, neck and upper torso. We'll be using principles to limit mobility in the low body so that we can liberate the upper body. Many of the names are in sanskrit or are made up so you might just have to come to class or schedule a private class to understand some of theses names;-)

• Legs up the Wall - Mummy Arms
• Supine Tada with Feet on Baseboard > Bend knees - mummy arms
• Snow Angels and stretches
• Straight legs feet press into wall mummy arms
• Shoulder opener twist
• Standing mummy arms
• Warm-up vinyasa focus on dynamic balance of allowing and limiting (opening, mnrg, onrg) include: 
• heart openers with focus on shoulder principles + neck alignment to prep for sirsa, how opening extending allows fuller access to mnrg
• down dog using mnrg to clear and open channels of arm - shoulder, elbow, wrist
• ardha uttana > uttana - clear line through spine and head > upep
• lunges, crescent, parsva prep
• anahata with hands lifted - review shoulder principles for inversions
• Dolphin - eka pada
• headstand prep
• sirsa I  - step up with restraint to keep safe (partners if needed)
• Sirsa I + lift head
• Pincha variations
1. gripping block (new var to me from Noah class)
2. pinch block (strap as option)
3. no props option
• open upper back over block
• standing poses incorporate therapeutic actions (limit and extend in new ways to great greater harmony)
• crescent
• parsva
• triko
• thigh stretch at wall with backbend opt.
• ustrasana - facing/hands on wall
• repeat pinchs
• scorpion var.
• parsvo at wall
• uttana
• mala
• supine recovery set + sava 

Embracing Fluidity ~ Exploring the Element of Water

Here in my hometown and across much of the US, we are moving through a period of more extreme heat than is average. If you have any knowledge of Ayureveda you'll know that "pitta,"  represented by fire and water is at it's peak and to stay healthy it's important to work on keeping an internal balance as heat increases. (For a brief intro to Ayurveda and some resources to learn more about Ayurveda, the sister lifestyle science to yoga check out my post -  "What the Heck is Ayurveda?" 

As we move through this cycle of potent light and heat energy, the earth experiences the opportunity to blossom and produce fruit more fully. However, this can happen only if the energy of the sun is balanced with periods of rest and refreshment which comes in the form of water. The same is true for our own wellness. Each of us needs periods of activity, which encourages growth and expansion; and we need time to receive the benefits of rest, relaxation and nourishment, so that we can continue to renew ourselves. This dynamic is evident in all forms of life; everything pulsates. In our Anusara yoga practice we call this pulsation, spanda. It is up to each of us to be aware of what we need to keep this pulsation in balance. As we are experiencing now, there will be times where there is more of one quality than another; but if we want to feel and function at our highest potential there should always be some element of the opposite quality of life to keep things in better balance. This is why the yin-yang symbol looks as it does: a field of white with a spot of black and a field of black with a spot of white.

At this time where nature is calling us out into the world, it is helpful to have some activities or lifestyle habits to help keep us centered and collected. You might visualize the diversity of water. As the heat energy of the sun shines more fully, water begins to simmer, bubble, and then evaporate. The human body is more than half water (55 - 80% at any given time). This means that at a physiological level, your energy, your cells, also have the potential to be simmering, bubbling, or evaporating based on what you are doing with your time. In a balanced state, you will also be brimming with life force energy. However, if you embrace the season, you have the potential for increased growth and clarity. Get out there. Enjoy the warmth of the sun. Give your body some extra movement and don't be afraid to sweat! Sweating will allow you to experience an internal cleaning that is natural and healthy. In a country where 1/3 of the population and 17% of children are now considered obese, many of us can stand to clear out accumulated debris.

I was recently turned on to author Natalia Rose. She has been a great source of inspiration for me; focusing on not only the importance of what you put into your body with your diet but also making sure you create good opportunities to clear out based on timing of eating and other lifestyle factors. Look for my book review of her book, "Detox 4 Women" coming soon.

While the warmer months, bring the potential for growth and clarity, there is also the potential for burn-out and fatigue. It is important to take time to rest, relax, and just enjoy yourself to keep energy flowing fully. It goes without saying that it's important to drink plenty of water and to stay hydrated by eating refreshing fruits and veggies.

This week in my yoga classes, I am exploring the fluid quality of water to inspire students to draw more fully into the inner resources of peace and clarity. This time of internal reflection and increased inner awareness can help to cultivate greater personal harmony that can then also be extended into the spaces around us. Classes this week begin with a meditation that includes a visualization on the various qualities of water. On one hand, water has the capacity to evaporate and dissolve into thin air and as the water cycle completes itself, it will condense back together in the atmosphere and once again take liquid form coming back to earth as rain and dew. By pulling the aspects of ourselves tighter together we can also can begin to feel more focused, clear, graceful and powerful. We are exploring twists and forward bends with fluid action to tone and purify the body~mind. A rhythmic breath with complete and balanced inhalations and exhalations will encourage a balance of both tranquility and vitality. Classes will be topped off with a nice long savasana and restorative poses to relax more deeply. Our ending meditations explore the questions of how our own life force energy is flowing. Are we feeling fluid, energized, nourished and clear or depleted, dried up, burnt out or congested? With this awareness, we can ask ourselves how to condense, collect, and  utilize energy to keep us feeling and producing our best. By embracing and embodying the qualities of the liquid form of H2O, we experience graceful power, a sense of connection and cohesion, purity, clarity and refreshment.

I'll be taking a little break from teaching over the next couple of weeks. You can catch me subbing tonight at Balance Yoga Center from 6 - 7:15 or tomorrow at Shine Yoga Center from 7:45 - 8:30 for some really delightful practices. I'll be back at Balance Yoga Center on Monday, August 8th.

Live well ~ Be well, Kate
www.flourishunlimited.com

Bones! Divine Design and Alignment

"Sue" at Chicago's Field Museum photo: Steve Richmond

If you've ever taken the time to closely observe and appreciate the skeleton of any human or animal, you probably couldn't help being amazed at the intricacy and brilliance of the design. Every facet, every dip, every smooth surface, and every angle of bone has a purpose.

This weekend we visited COSi in Columbus. A big reason for the visit was to share the dinosaur exhibit with our children. Along with full scale animatronic models of the dinosaurs, the center also presented a 3-D film based on the discovery of the skeleton of an ancient t-rex known as Sue. I've always appreciated the importance of bone and of the way the bones fit together in a skeleton to give us structure and allow for movement. To see the camera pan the enormous bones of this beast heightened my perspective. The skeleton is truly amazing!

As a yoga teacher, I feel priviledged to help people feel better in their bodies, hearts, and minds. A large part of this healing comes from focusing on re-aligning the skeleton and re-balancing the musculature. Anusara Yoga uses the term "optimal blueprint" when teaching physical alignment. Although there are slight variances from body to body, there is a general form and pattern where the bones align perfectly so that we can each experience both steadiness of form and freedom of movement. What we do with our bodies can take us away from this optimal alignment over time. Our lifestyles and habitual patterns have a huge impact on our muscle structure. Muscles are meant to be balanced around a joint to hold it in optimal working position. When we repeatedly move in certain ways, the muscles on one side of the joint can begin to contract or over-tighten and muscles on the opposite side can over-stretch due to posturing or loosen due to inactivity.

In the same way that tires need to be aligned on a car, it is important for us to maintain our bodies in some way as we move through time and space. Yoga is an optimum place to both stretch the muscles that need to lengthen or relax and tone the muscles that are needed to create more stability. At any rate it's important for those of us in a body to explore a full range of motion throughout our skeletal system to keep us in top form. Taking some time to really appreciate the divine form of your body will also do wonders to keep things in perspective when you feel like things are breaking down. Our bodies are magnificent and are fully deserving of optimal care.

Be good to yourself so you can be better for others too. Kate
Public Class Details: www.flourishunlimited.com

Healthy and Yummy Summer Food: "Burger Replacements"

Recently I made a switch back to vegetarianism and although I don't miss meat much, I do find myself missing a nice backyard barbequed cheeseburger. In search of something just as satisfying, I spent last week experimenting with burger replacements. I came up with a couple of delicious recipes. Please check them out at my food blog: www.flourishfamilyfood.blogspot.com.

Summer Fun Bucket List

For a girl who LOVES the summer sun and swimming,  2011 is requiring a little more creativity in the fun department. My daughter had eye surgery at the beginning of summer and has many restrictions while she heals for the next 6 months. All the "normal play-dates" are excluded. There can be no swinging on monkey bars, no playgrounds, camps, pools, sprinklers, or sand boxes. We have to approach everything with caution - which is a quality Bela was not born with too much of. So here it is... inspired by my friend Donna's suggestions to check out Cincinnati Magazine's Cincinnati Summer Bucket List.... Our own Summer 2011 Cincinnati Area Bucket List. We'd love to have some company so feel free to let us know if you want to join in. If don't come with us maybe this list will spark some inspiration for you to squeeze a little more fun in for yourself this summer. Doing new things is proven to keep us all feeling younger and more vibrant.

The List!

• Today we are going to go to the Cincinnati Art Museum to get some inspiration for our own works of art at home later this afternoon. 
• The Cincinnati Zoo is always a great choice
• Newport Aquarium - this is one of my favorite places to go with kids - I swear the water has a calming effect on them as long as it's not too crowded.
• Both the Cincinnati Parks and Hamilton County Parks have tons of events this summer http://www.hamiltoncountyparks.org/events/events.shtm
  http://www.cincyparks.com/parks-events/calendar-events/index.shtml
•  Indianapolis Children's Museum
• COSI in Columbus - their current special exhibit is Dinosaurs - we must go for Hoyt!
• Go berry picking - Cincy mag had several farms listed but not many great websites - this one looked good http://www.stokesberryfarm.com/
• Young's Dairy Farm http://youngsdairy.com/
• Putt-putt
• Movies! and "don't forget the snacks"
• Just "going out" for snacks or lunch or ice cream is one of their favorite events - good thing there are plenty of snack shacks around
• I think the Omnimax at the Museum Center would be cool - but not sure about the current features?
• We went to drive-in and that was a blast. Something we definitely want to do again http://www.holidayautotheatre.com/
• Of course the Cincinnati Library - which is packed full of do-it-yourself fun and ideas! 
  
• Fishing at Grannie + Papa's farm!
• A Red's game
• Glenwood Gardens
• Sunrock Farm
• We might even resort to Chuck E Cheese's (ugh! - anything for my kids though)
• I wonder if there is a good arcade around? oh yeah - at General Custer's where we putt-putt. I don't know what it looks like but we'll have to check it out. Sounds better than the Cheese. http://www.generalcusters.com/  
• Paddle Boating - we did that at the Noble Farm but Miami Whitewater has a huge lake to explore
• Miami Whitewater also has great hiking and biking trails. Maybe we'll rent one of those silly 4 person bike type things. Jake will need to be there for that one! http://greatparks.org/parks/miamiwhitewater.shtm 
• Visit and find new Farmer's Markets - one of my favorite market finds is Bee Haven Honey http://www.beehavenhoney.com/
• Visit new parks and explore new trails with our dog
• Cincy Mag suggests visiting French Park for fossil finding - Hoyt will love this!
• We visited the Mt. Airy Forest tree house which was cool but only for a few moments. They have frisbee golf there - we might try that out.
• Ault park summer dance and concert series
• For future summer's don't miss the Krohn Conservatory Butterfly Show
• Playhouse in the Park? Not sure if this appropriate for kids? http://www.cincyplay.com/
• Saturday, September 17th - http://www.bluegrassforbabies.com/ 
• I miss canoeing and kayaking - it won't happen this summer for our family but I can't wait to take them
• Another thing that looks fun that won't happen this year but I hope to do in the future is giant tree-climbing (with a harness) at http://www.climbtreeswithearthjoy.com/page002.aspx 
• River Downs - in August they are having Weiner Dog Races - the kids will think this is hilarious!
• Dayton's Air Force Museum
• Cincinnati Fire Museum http://www.cincyfiremuseum.com/ 
•  The Contemporary Art Center has a nice kids activity area but my kids aren't entertained there for too long.
• Paint pottery at the Mad Potter http://www.mymadpotter.com/Mad_Potter.aspx
• Cincinnati Zoo at Night! http://cincinnatizoo.org/education/kids-families/family-programs/family-nights/ 
• The simple stuff is good too! Did you know there is a Firefly Fairy? Apparently she comes to those houses who have fireflies left in jars after midnight. Good thing Bela's friend Sam told her about this fairy - she visited her last night;-) Hoyt wants to try to catch the fairy tonight!
•  Kentucky Horse Park if there is any time left - maybe next year - this summer is looking pretty full.

Well, that's the list so far. Bela is excited to know that the summer will be full of fun even if there are many of her favorite things she can't do. By the way, that girl who really misses swimming, is Bela's mom who is also now looking forward to some new adventures. (Please share your feedback and suggestions that do not include: water, sand, impact or any chance of head bumps!) I hope you are having a great summer and are remembering to take some time just to enjoy yourself because it is good for you... and what is good for you is also good for those closest to you!

Just updated the food blog

check it out at www.flourishfamilyfood.blogspot.com

Inner Body Bright

If you take an Anusara-influenced Yoga class, there is a big possibility that you will hear this phrase. Allowing, encouraging, and guiding your inner light to shine more brilliantly is a main focus of the Anusara style. To describe what the inner body is takes more art than science, but having a bright inner body has very practical applications. When I describe inner body, I usually say that I think inner body is everything about you that you can’t see with your eyes. So it includes the inner layers of your skin, muscles, organs, energy body, your heart connection with spirit, and more.

When I came across the book by Donald Moyer aptly named “Yoga: Awakening the Inner Body” I had to check it out.  Donald begins his book by “defining” the inner body in this way, “For me, the inner body involves every aspect of a person’s being: the anatomical, the physiological, the mental, and the spiritual.” He then classifies different aspects of inner body as subtitles: surface muscles versus deeper muscles, anatomical body versus physiological body, the active mind versus the reflective mind, and the ego versus The Self. (The Self is the way that many yogic writings acknowledge the collective consciousness or universal grand energy of life. So, it’s not your individual self but the bigger Self.)

I used a passage from his Active Mind versus the Reflective Mind section as the inspiration for classes this week:

 “At the mental level, the active mind represents the outer world of thinking, doing, and acting: the reflective mind stands for the inner world of feeling, sensing, and responding. For the practice of yoga to be nourishing and creative, there must be a dialogue between the active, or intentional, mind and the reflective, or receptive, mind. If you are ruled by the active mind, your practice becomes forced and mechanical because you never listen to your body: you treat it like a machine. If you are ruled by the reflective mind, your practice becomes formless and inert, and loses its sense of purpose.”

This concept of using the reflective mind in harmony with the active mind in both practice and daily life allows us to stay in better touch with our inner body so that our actions have greater purposefulness and become more effective and fulfilling. Our inner body, which includes more that just the physical body, is often clueing us in to ways to make our lives more harmonious. Often though, we are so caught up in the outer world of form that we lose this connection to ourselves as individuals and to the bigger Self.

By cultivating an awareness of your inner body and encouraging your inner light to shine more brightly you will experience a greater sense of freedom and lightness of being. Here’s an exercise to help you experience this concept:

• Begin sitting or standing in a way that you can be calm for just a few moments
• Become aware of your breath without trying to breathe better and without judgement – just let yourself be perfect as you are
• Notice the effects of paying attention to your inner breath and inner body
• Reflect on what you feel and then allow your breath and your inner body to guide you in making subtle adjustments to allow your inner body to feel more free and expansive
• As you inhale encourage your inner body to become so bright and expansive that your outer body expands and as you exhale allow your outer body to relax and feel more settled. You might think of the way that we can see a sleeping baby or a peaceful animal breathe as they rest with ease
• Just breathing more fully in this way will help you experience greater harmony = vitality AND peace. You can add to it though by envisioning your inner light becoming stronger, clearer, and more free with each and every breath cycle. 

Your inner body is also what makes you unique. It is your personality, your interests, your talents, gifts, and skills. We all come here special to support and inspire each other. By shining your true light more fully into the world you add to the goodness and beauty of life.

Flourish Family Food

If you are following, I just wanted to say I've taken the week off to focus on my new blog. Flourish Family Food is dedicated to sharing my adventures in cooking, eating and feeding my family in a way that is healthy and enjoyable. Please check it out... www.flourishfamilyfood.blogspot.com

I'll be back here soon. Happy summer.

Savasana!

If you don't know what Savasana is, I'm going to have to say you are missing out! Savasana is often the final relaxation pose in a Yoga class. From the outside it just looks like your sleeping on your back, but on the inside there is a whole lot more going on.

Savasana, pronounced (sha-va-suh-nuh), is a place to pause and reflect, to relax the body, and and clear the mind. Savasana translates from Sanskrit to "Corpse Pose." Yes I know - maybe a little spooky but the idea is that it is a place to practice letting go of the ego mind so that one can settle more fully into your spiritual essence. 

Taking a nice long Savasana feels good and it can be a great tool to cultivate lasting harmony. As you relax into a more natural and balanced state of being, it is as if you hit a reset button for your body, mind and heart. Taking some time to fully rest helps your to feel refreshed and renewed.  

This Saturday, June 18th I'll be presenting a workshop at Shine Yoga Center in Hyde Park from 2-4 pm. This workshop has been designed to help people get more out of Savasana. In the Anusara-inspired style of yoga that I teach, we focus on alignment to cultivate better harmony. The same principles of alignment that we use in active poses can be used in setting up Savasana so that the body rests closer to it's optimal alignment to help harmonize the neuro-muscular and muscul-skeletal systems of the body. When the body is better aligned, everything responds in a more harmonious way. Relaxing in a balanced and supportive way works wonders to melt tension, discomfort and pain. 

The workshop 

will begin twith a gentle warm-up to help balance opposing muscle groups. We'll work with assistants to find greater symmetry and harmony in the Savasana position. Then I'll  give cues to find this harmony and expansion for yourself. We will of course top it all off with a nice, long, sublime Savasana complete with guided imagery and inspiration to help you melt more fully into your own heart center. You can find more details on Shine's web page www.shineyoga.com. This workshop is open to all levels including brand new beginners.

Yoga for Pregnancy

Hi all. This week as well as help my daughter recover from surgery, I'm preparing for a few upcoming workshops. The one I wanted to mention today is my Pre-Natal Yoga for Partners. I'll be teaching this specialty class on Saturday, June 11th  from 1:15 - 2:30 at www.shineyoga.com.

You'll hear me say time and again that a big reason I've stuck with yoga is that it is the best pain relief (on all levels) that I've experienced. Pregnancy is notorious for being both a time of wonder and beauty and a time of discomfort and pain. While there are many common discomforts, there is also a lot you can do to alleviate them. Having an involved partner can be very helpful for mom to enjoy her pregnancy even more and help strengthen family bonds. One of my favorite things about teaching this class is seeing the dads that arrive a little "shy" about yoga walk out of class with big smiles on their faces. The yoga is as good for the dads as it is for the moms-to-be. We work on techniques that are helpful in alleviating tension for everyone. We'll do some partner poses that are helpful for the moms-to-be to alleviate common pregnancy discomforts, we work on some things that will be helpful for both parents once the baby arrives, and we talk a little bit about how you can use movement  and positioning to help make delivery a little easier too.

While I feel "called to teach yoga," I feel privileged to teach pre-natal yoga. The process of labor and delivery really is miraculous and I love being able to help moms feel a little better as they carry their babies. I started teaching prenatal yoga when I was pregnant with my daughter 8 years ago. I was very active and kept up with many of my physical activities. Besides being uncomfortable because it was so hard to move with such a big belly, I felt really good. I continued much of my exercise and kept up with my advanced yoga classes. My prenatal yoga teaching reflected this go-get-em attitude. Even though my pregnancy was pretty easy, the delivery was very challenging. There was a lot that just didn't "feel right" during labor. After my daughter was born I learned about a philosophy called Optimal Foetal Positioning. My doula found a class for me to take and from here my teaching began to shift in a really positive way. I began to incorporate movements more specific to pregnancy rather than just modifying yoga to fit a pregnant body.

My second pregnancy came with quite a few little complications. I was forced to take it much easier being on modified rest for much of the pregnancy. During this time I kept teaching my prenatal classes but my style shifted into a much more gentle style. The response from students to my more gentle style was well received. I could feel a stronger connection between students and the class sizes increased. It was nice to slow down and enjoy this time in my life. When my due date approached I was a little worried though. I worried that I wasn't in good delivery shape and that it would be an even harder delivery. But the birth of my son really was just like the peaceful videos they show you in natural child birth classes. They say second deliveries are usually easier but after sharing so many birth stories with other women I know this isn't always the case. I credit the easier delivery to the Optimal Foetal Positioning exercises and being more relaxed with the process.

In both pregnancies and deliveries, I learned so much. It's been wonderful to be able to share the knowledge and wisdom I've gained through study, from my personal experience, and feedback from so many wonderful students and their families. Pain may be a "normal" sensation that comes with pregnancy but often it's not necessary to carry the pain with the baby. As it says in my daughter's hospital release papers, "Pain is an unpleasant feeling or emotion that signals the danger of injury or damage to someone's body... Most pain is a message that lets people know that something is wrong with their body and needs attention." Learning and using proper alignment and posture is essential to a healthy, harmonious body. Working with a teacher or a partner is a great way to optimize a yoga practice, especially when your body is shifting so much. Plus, it often makes it more fun to practice!

I currently teach on-going Pre-Natal Yoga classes at Shine Yoga Center on Wednesdays from 5:45 - 7 pm and alternate teaching class with Patsy on Saturdays from 12 -1. From my point of view, specifically designed Pre-Natal Yoga is one of the best things a mom-to-be can do for herself and her baby with numerous benefits for body, mind and soul. The Pre-Natal Partners Workshop happens this Saturday, June 11th from 1:15 - 2:30. I offer this workshop "once a trimester." You can join my email list if you'd like notices about the next one at my website www.flourishunlimited.com.

Expanded Vision

I've been away from the blog to help my daughter celebrate end of year parties, recitals and concerts and to prepare for a long awaited surgery. Bela was born without functioning muscles in her eyelids. As her eyelids covered a good portion of her eyes, her peripheral vision was limited. Thanks to an amazing surgeon not only do her pretty blue eyes shine out into the world, she'll also be able to take in a broader vision of the world around her.

For right now though, her "eyes" don't understand that they can move in different directions to take different perspectives because they are so used to looking straight ahead. For Bela to look around her, she has had to move her head. As is human nature, she became adept at adjusting, and really didn't even notice being limited. This is her second surgery so through experience I know that it wont take too long for her eyes to begin to wander and work more similarly to our eyes. But, if we hadn't had the surgeries done at any early age, science tells us that her vision could have remained limited. For the most part, healing occurs naturally and in due time, but there are also many times where this natural healing or correcting process needs help or can supported and strengthened through purposeful action. So we'll  play games and I'll challenge her eyes without her even knowing that we are working on improving the function of her eyes.

I think the lesson we can each take from an experience like Bela's is that there will always be things in life that limit us. Simply by being embodied, our spirits are limited in certain capacities. For every choice we make there is something we keep and something we resist or let go of. A treasure of the Anusara Yoga method for me was to begin to understand that being limited is not negative.Every limitation allows us to have a more full experience of something else. Having said that, it is also important that we allow limitations to fall away and move past them when the time is right, so that we may have fresh experiences throughout life and that we never feel confined or stagnant.

This week in my yoga classes, I'll be challenging students to reflect on their perceived limitations. A wonderful question to ask is whether a certain limitation is serving a useful purpose or perhaps maybe it's time to move past an expected limitation. We use a phrase in yoga called, "play your edge." When you play your edge you take yourself into a pose where you feel some tension, you feel a limitation but you don't bust through it. You sit on that edge of tension or challenge, you hold it and you breathe, you slowly shift your thinking so that as if by magic, the edge softens and often you can take yourself even deeper in a pose than you expected in an integrated and safe way. Playing your edge isn't always about going deeper in a pose but it is a great practice to expand your personal boundaries of what you think you can handle in life.

With the skill and precision of someone like an oculo-plastic surgeon, bring yourself to the edge of what is and what else may be, so that you too may begin to dissolve your own personal limitations. The use of breath, expanded self-awareness and purposeful action are tools we can use to pull back the veils that, at times, conceal our expanded inner vision. These practices help us see more clearly the fullness of who we are, which is so much more than a body with a brain. As you encourage your inner vision to expand, you will see more clearly your unique gifts, talents, skills, and heart's desires which are your natural resources that allow your light to shine more fully into the world.

On the Veggie Train Again

Today marks two weeks meat free for me (again). I've waffled back and forth between Vegetarianism and other specialty diets over the years. My favorite "diet" has to be from back in high school when I shared three bags of Cheetos, a Hostess Apple Pie, and an Orange Crush with a friend almost every day for lunch! Eating veggie or not has always included both ethical and health considerations for me and I'll never try to convince anyone to eat one way or another. However, it is undisputed that the more fruits and veggies we each eat the better it is for us. So, today I wanted to share my favorite vegetarian dish of the past two weeks. I swiped the plate clean and both my hubby and 7-year old agreed it was delicious. Hoyt, at 4, wasn't excited to eat it but he didn't fight it any worse than any other veggie dish. The dish took about an hour to make but this is just because it's new and I had to figure it out a bit as I went. I think it's important to turn making any new recipe into an event so that you don't feel pressure. Give yourself some time to play with your food so that there is space for joy in the making as well as in the eating. If it doesn't turn out as well as you hoped, you can always reward your efforts with a just dessert:-)

Creamed Corn Polenta with Asparagus and Shitake Mushrooms

PREPARING THE CORN
Bring a large pot of water to a boil.
Drop in two fresh cobs of corn with a little salt. 
(The sauce was so good that next time I'll make more.)
When the corn is tender, take the cobs out to cool. Save the water.
Slice the kernels off the cooled cobs. Keep one pile for the Polenta and one for the sauce.
(You could use frozen corn if corn isn't in season.Use one cup for the Polenta and one cup or more for the sauce.)

PREPARE THE POLENTA
Follow package directions to make one cup Polenta (use the corn cooking water instead of broth or water). Once the polenta tightens up in the pan, add corn kernels with some salt, pepper, and a little butter or olive oil if you like. Pour the polenta into a smallish greased brownie pan. Smooth out the top and set aside to firm up.After 10 minutes or more, turn the polenta out off the pan and cut into serving size pieces.
(The recipe I adapted suggested you then top the polenta pieces with olive oil and broil but I didn't want to spend the time and really didn't miss it.)

STEAM ASPARAGUS
With time at a premium for me I kept this step simple and simply steamed my asparagus. Just do a google search and you'll find a myriad of ways to cook the asparagus. Any way you cook it is fine!

SAUTE SHITAKE MUSHROOMS
I sauteed 6 oz. of shitake mushrooms in olive oil just until they were tender and warm.

THE SAUCE!!!!!
(Yes this version has cream - so much for the health benefits;-) Still I have no doubt it's better than a cheeseburger. If you are vegan or want to make it healthier you could use Soy Milk, Rice Milk, or Coconut Milk instead of the cream.)

Saute 1 or 2 chopped shallot in olive oil until translucent.
(I love shallots and use them in place of garlic and onions in most of my recipes. If you don't have shallots a sweet onion and garlic would be perfect.)

Add the second half of your corn kernels to the pan and season with salt and pepper. Add 3/4 cup of cream.

PULLING IT TOGETHER
Place a slice of polenta in the middle of the plate. Nuzzle an asparagus bundle in next to the Polenta. Top with a spoonful of the creamed corn. Sprinkle the Shitakes on top and then drizzle a bit more of the cream on top. Yum yum yum! I can't wait to make this again.

If you make it, please tell us how it goes. Here's your shopping list...
2+ cobs of fresh corn or 2 cups of frozen kernels.
Salt, pepper, olive oil (or butter)
1 cup Polenta or Cornmeal and 3 cups of cooking water from the corn.
1 bunch asparagus
6 oz. or more Shitake mushrooms + (our kids don't eat mushrooms so I'd double this for 4 adults.)
1-2 shallots or 1/2 sweet onion and garlic clove chopped
3/4 cup organic cream

World Peace? Inner Peace!

Sunday was my birthday (and as we all know now, Bin Lauden's great exodus from this world). Every year for my birthday I write a letter. In this letter I'll often recount the years accomplishments and cherished memories, my hopes for the future, and perhaps offer some blessings or wishes for my life - (Sleeping Beauty style). As cliche as it may be, my first wish is almost always for a more peaceful world. I wish there was more kindness, respect and appreciation for the beauty of life that dwells in both similarity and in diversity. World peace is a tall order and I try to follow Mahatma Gandhi's great directive...."be the change you want to see in the world." So, if I want more peace in my world, it has to start with me. The best way I know how to do that is to live in and act from my "heart space" more often.

I'm grateful for two particular teachers who helped me understand the importance of being more aware of and present in my heart center. I was blessed to start my yoga training with Sianna Sherman who encouraged me to look for the good already present in the world before focusing on the aspects that could use a little transformation. Sally Kempton, who wrote "The Heart of Meditation" also had a big impact on my emotional growth and health. In her book Sally presents techniques and exercises to help you get past the worry and judgement of the logical mind and settle into the heart space which is filled with inner wisdom, peace, and understanding.

Living in my heart has actually been a little challenging these past few days. The challenge started at 11:30 pm on May 1st when my husband came in to say goodnight. I was asleep and he woke me up to say, " I have one more birthday present for you. Osama Bin Lauden is dead. They killed him." In that dreamy state I felt shock and surprise. I wondered did my wish work?.... "Will this be a step toward world peace?" ....... Then quickly I wondered "well what will the retaliation be?"..... More than anything I've been challenged and saddened because of all the harsh words people are continuing to throw around at each other in response to different reactions about what has happened. When we diminish others for having a different opinion than our own, aren't we going against the very sentiment that this country was built on. When we stop listening to opinions that differ from ours, we block the creative flow of life. We create fractures in the web of life. We break ourselves apart. When you live from your heart, you live from a place of curiosity and an understanding that none of us, not even one of us, has ALL the answers. We are here for each other. We are different so that we can support, or challenge, or entertain each other. We are here to give each other joy. By living in our hearts more often, we can find an inner strength and a broader perspective that can help to bridge the gaps that separate us. I imagine that a lot of the jubilation and criticism is reactionary and I hope we'll all settle into an easier flow of conversations in the days to come. By no means am I denying my own reactionary tendencies but going forward,  I will do my best to hold peace in my heart and mind so that I can readiate those qualities to those that I interact with every day. I will do my best to be the peace I hope to see in the world.

Om Shanti (may peace prevail)