The negativity bias is part of our system wired to pay more attention to things we perceive as negative than to what we perceive as positive. Evolutionarily this is brilliant because it keeps us alive.

I’ve spent more time out in the wilderness this summer hiking and noticed some interesting experiences with my negativity bias in the form of, “what if…” questions.

As I’m walking through a gorgeous meadow I notice myself wondering, “What if I didn’t bring enough water?”

As I’m taking in vast landscapes of mountains and sky I think, “What if I get lost?”

As I descend into an pristine alpine lake I contemplate, “What if I fall and hurt myself?”

From a survival perspective it is more important to know what to do in these scenarios than to wonder:

What if I see an amazing view of Mt. Rainier?

What if I enjoy a swim in that incredible lake?

What if I get to eat wild blueberries on the trail?

The first set of “what if…” questions, rooted in the negativity bias, are based in survival in order to prepare me so I return unharmed. The second set of “what if…” questions can foster the opposite of the negativity bias, which can bring a sense of well-being, contentment and ease into my experience.

The point is not to get rid of the negativity bias, but to include and expand beyond it. The last time I drove the negativity bias kept me safe when my attention was drawn to what other drivers were doing and noticing the changing traffic lights. I also enjoyed the chant I was listening to, the warm air coming in through the window and seeing the rising moon. 

Paying attention to other drivers, traffic signals and what pedestrians are doing will give me (and others) a better chance of surviving my drive, but paying attention to what I was listening to, the air and the moon made my drive much more enjoyable.

How do we work with the negativity bias?

Notice the negativity bias in action and its protective qualities. It keeps you alert to potential threats and dangers as you navigate your day. Thank the negativity bias for keeping you alive. Then intentionally notice things that bring you a sense of joy, comfort and satisfaction. When you find those moments take 5 breaths to savor the experience of being ok, content, at peace or settled.

In summary, we are all wired to pay more attention to pain than the pleasure, and that is an important survival skill. At the same time since most of us want to thrive, and not just survive, we can train our brains to savor the pleasant and neutral to give our systems a broader perspective of reality.

This is last of the series on the 4 Pillars of Seed Yoga Therapy, and today we will focus on the fourth pillar: practicing mindfulness and meditation.

Both mindfulness and meditation work with steadying the mind, but when the nervous system is honored, a discipline is cultivated and the breath and body are attuned to the mind naturally begins to stabilize without needing to “do” anything specific with the mind. In this process meditation becomes even more effective.

When we fight the mind to change the mind it can become a state of near constant internal battle. For example, if the nervous systems is in a fear state, but the mind is trying to convince ourselves there is nothing to be afraid this leads to a conflict. We can’t convince ourselves we are safe if the nervous system and/or body feel threatened because the nervous system and body will always will that battle. It can be powerful to work with the nervous system and body first because not only will this shift the bodily experience, but also can shift the mental/emotional experience because they are connected. 

What is the difference between the mindfulness and meditation?

Mindfulness can be done anywhere and anytime. Pause and notice what you see, hear, feel, taste or smell right now by becoming mindful of your surroundings through the senses.

Meditation is a formal practice setting aside time to be in practice with the mind intentionally. There are countless forms of meditation, and sticking with one can bring powerful results. Finding a meditation that works for you is in itself a process. If you find awareness-based meditations (body scan or breath awareness) useful that can be your meditation. Lovingkindness is another form of meditation that can be useful for a judging or critical mind in order to foster compassion. Yoga Nidra is a powerful meditation that can calm the nervous system and has been effectively utilized in the treatment of trauma.

Typically the mind is pulled into the past or future and is rarely fully present. Stop and notice what you are thinking about even as you read this. Are you internalizing the words or thinking about what meditation you like, how you can or can’t meditate or about a conversation you had last week? By training the mind to come back to an anchor (i.e. breath, mantra, body sensations, etc.) it helps the mind step out of the constant push and pull of past and future into the presence of this moment. 

Being present doesn’t mean we don’t plan for the future nor forget about our past. Meditation can support doing those things intentionally rather than being at the whim of the mind. Practicing mindfulness can support being more present to our needs, wants and relationships in order to care for ourselves and those we love even more. Working with mind along with our bodies, nervous systems, breath and physiology is a powerful way to rewire the whole system so that it is vibrant, attuned, aware and able to honor and integrate the varied experiences we go through in our lives. 

If you are new to meditation my suggestion is to pick one meditation and try it for the next 30 days. See what you learn about yourself and your mind.

There is also a wonderful free meditation course taught by my teacher, Saundaryambika, where she gives meditation guidance as well as additional meditations. I have also created video on Tips and Tools to Starting and Sustaining a Meditation Practice to give some practical guidance for maintaining a meditation practice. 

If you have applied these pillars into your life I’d love to hear what you are observing. How has your life been impacted? Your ability to honor and understand your nervous system? Your relationship with your body? Your mind? Your relationships?

If you have read or watched the 4 videos on the pillars of Seed Yoga Therapy and are curious how to apply them to your unique life experiences, but need some additional support sign up for a free 20 minute consultation. In our consultation you can tell me about your current struggles, what you are longing for and I can share you how yoga therapy may be an ideal next step in your healing journey. 

Welcome to the next vlog on the Four Pillars of Seed Yoga Therapy, where we will explore the third pillar: Attuning to the Body and Breath.

The first pillar is honoring the nervous system where we learn how our unique nervous system is wired, understand the inherent wisdom in it and how to work directly with the nervous system.

The second pillar is cultivating discipline, which can stabilize the nervous system with predictability and routine. This supports a regulated nervous system as well as promoting a balanced physiology that aligns with the natural rhythms of the body. 

To understand how to attune to the body and breath first we have to know that everything happens in the body: thoughts, emotions, sensations, energy, and breath. Nothing is removed from the body making it imperative to work directly with the body when looking to shift patterns related to trauma, depression, anxiety or addictions. All of these “mental health” challenges also happen within the body. Even when we are dissociated or not “in our bodies” that too happens in the body. Numbing is a bodily experience just as much as the heart racing or heat arising from a panic attack or the heaviness or sensation of walking through concrete that can come from grief. 

As a mental health therapist my clinical training focused on using talking, analysis, and cognitive understanding to impact change in mental health challenges. This can be helpful because in that relationship we can be seen, heard and witnessed in our struggles, and this is never to be underestimated. Yet talking can also keep us in the intellect and analysis of the challenge rather than working directly with how the body, nervous system and energy is impacted. Working more upstream from the mind can be a more direct way to work these the challenges. My teacher, Saundaryāmbikā, explains how these things happen in the body first through chemicals, hormones and neurohormonal pathways and later the mind puts labels on them such as, scared or angry angry. A key ingredient in yoga therapy is to get under the labels to the direct experience of the body. 

Just as there are infinite ways to work with the nervous system and create a discipline or routine there are also countless ways to work with the body and breath. Each person’s body and energy needs to be addressed in their unique ways. For some people working with the body is building tolerance to begin to feel. For others it is soothing the body so the sensations aren’t overwhelming. For some a breath practice is simply noticing when they are holding their breath. For others it may be a practice of breathing with sensations as they arise. 

Since my work as a yoga therapist is inherently in the body I work with each person individually to co-create the embodiment practices that will support them. I don’t come from a prescriptive approach where certain asanas (poses) are good for anxiety or breathing techniques are good for trauma because each person’s anxiety or trauma will be unique to them. 

A useful first step to working with the body and breath is simple awareness. As my teacher says, awareness is everything. Doing a body scan or a breath awareness practice can support beginning to understand the relationship between the body, energy, mind, emotions and nervous system. If a moving practice feels more supportive a walking meditation can also be a way to start to connect with the body and breath. 

If you try one of the practices I’d love to hear what you notice and let me know if you have any questions or anything you hope I cover in talks on my YouTube channel.

This is the second vlog in a series on 4 Pillars of Yoga Therapy, which is on Cultivating Discipline.

In the first pillar we focused on Honoring the Nervous System, and discipline is directly connected with the nervous system. There are many ways to work directly with the nervous system, and one of them is through creating stability in the body and mind through a routine.

As I have learned from my teacher, Saundaryāmbikā, when my lifestyle is chaotic that will create or maintain internal chaos. If I sleep at different times each day or eat at varied times my physiology and nervous system lives in a state of chaos.

When I can cultivate a discipline it can create a sense of stability and security for the body, mind and nervous system. Our nervous system likes structure and predictability, which can help to settle and keep it more regulated.

Trauma is unpredictable and chaotic, and if my lifestyle is also unpredictable and chaotic it can continually keep the system in a state of fight, flight and freeze, which can make trauma healing more challenging.

Everyone has some routines in their life. It might be brushing your teeth every morning and evening, walking your dog or having a standing date with a friend. These points of structure can be grounding and healing. 

Take stock of your life where you already have structure and predictability. Look for even the small things that support a sense of routine in your life. Even if life feels out of control or unstructured there are still things you do every day and/or week that provide a sense of predictability and stability. 

One of the best ways to create structure is to maintain a daily routine. When we go to sleep and wake up at the same time our physiology can begin to settle. When we eat at the same times our digestion, of our food as well as internal and external experiences, begins to become stronger and experiences, including traumas, don’t get as stuck in our system. Meditation or a daily movement practice can also be supportive disciplines that can be stabilizing to the body and mind.

As you reflect on where you have discipline and where you don’t can you think of one way you can bring more stability in your life as a practice of honoring the nervous system? As my teacher instructs when you add a new discipline into your life try it consistently for 3 months and notice what happens. Do you feel more content? Can you sleep more easily? Are your menstrual cycles less troublesome? After 3 months you can assess whether this is a routine you want to maintain or not, but give it at least that amount of time to see the effects. 

If you want to learn more about lifestyle recommendations that can support your nervous system I highly recommend the Heart of Wellness book by Saundaryāmbikā, which will walk you through a structured process to establish a routine to support your physiology, mind, body, nervous system, energy and heart. For all new yoga therapy clients this book is included in your first package because I have found that when people can follow these lifestyle recommendations the processing of trauma, the shifting of depressive or anxious states or the ability to move whatever is stuck within the system can move with more ease and fluidity. Working on balancing the physiology with its natural rhythms helps everything else come into balance as well. 

If you decide to add a new routine to your life let me know! I’d love to hear what you are working with and share what you discover after 3 months of consistent practice! See what you learn about yourself, your nervous system and your own healing journey by bringing in a simple routine into your life.

The foundation of Seed Yoga Therapy rest on 4 pillars. Pillar one is honoring the nervous system.

In this video learn about the brilliance of the nervous system, how to honor its wisdom and how to work with it so it doesn’t get stuck in fight, flight or freeze.

As a mental health therapist my training kept me primarily in the realm of the mind. I found people could understand where their suffering may came from, but it didn’t necessarily change their direct experience. In the work I do with my teachers and in my own healing I am learning that focusing more upstream can get closer to the roots of suffering. This include understanding that everything we do happens in the nervous system, which is wired to protect us at all costs. All the thoughts and behaviors I have, even if they don’t serve me anymore, are an effort to keep me alive. These same thoughts and behaviors have served me at some point even if they don’t anymore. When I honor the nervous system I can work with it instead of fighting it and I can see that none of it is personal. It is physiological, and ultimately we will never win in a fight against the nervous system. 

Honoring the nervous system can:

1. Make our experiences less personal.
2. Give access to objectivity.
3. Use the body to support healing, instead of trying to think our way through a nervous system state.
4. Hold a broader understanding of the wisdom of our responses even if they aren’t comfortable.
5. Increase compassion towards ourselves and others.  

How the nervous system work? The nervous system is vast and complicated, and this blog includes a bit of information as I understand it in hopes to support you in your own process. 

First think of a time when you felt completely at ease. Can you describe the experience? What did you see? Hear? Smell? Taste? Feel?

The first line of defense when there is a threat is fight or flight. This is a brilliant response because if the nervous system believes it can outrun this threat or fight it off we will survive, but the nervous system doesn’t distinguish between a “real” or perceived threat.

The next line of defense is to freeze. This is the next best option if I’m unable fight or run away, as it floods the body with pain-reducing hormones and their is a possibility of the threat retreating when there is nothing to fight or chase after. Freezing is also a brilliant response to trauma. 

Let’s explore an example.

If I have a conflict with co-worker I might get mad and blame them for not meeting my needs or I might experience anger and blame towards myself for not being a good colleague. This can be an internal or an external fight response.

Or I might walk away from the conversation, go to a coffee shop to buy a cookie. This is a flight response.

Or I might be shut down, stop talking, go home and collapse on the couch in despair in a freeze response.

In any given moment all these responses may come to our aid, depending on the level of threat we perceive. Many people have one state we tend to default to more than others. None of these are bad or good, right or wrong. They are simply ways we are wired and conditioned to respond to threats. 

Knowing you are in a fight, flight or freeze response can be useful because you can take care of that response, but first we need to know what care your unique nervous system needs.

When in a state of calm it may be useful to reflect on these different states. What helps you when you want to run away from something or someone? It is doing something physical? Talking to a trusted friend? 

What helps when you want to fight? It is taking a break to be by yourself? Is it journaling?

What helps when you freeze? Is it cuddling with your pet? Is it making sure you are warm enough? 

Reflect on ways you can support yourself when you go into these states and it is also useful pay attention to the fluctuations in the nervous system. These states are happening all the time, in big and small ways. In the time you spent reading this post did you notice any shifts in your system? By noticing the changes in your nervous system state you can:

1. Support those responses quicker because you will notice them sooner.
2. Observe when the nervous system is calm and easeful, which many times is ignored because there is nothing screaming to get attention.
3. Begin to become friends with your nervous system instead of being at war with it. 

Included in the video above is a practice to support you access the safe, peaceful and easeful part of your nervous system. Enjoy!

Today, the first day of my 45th year, feels like the perfect day to share my new name with my larger community. I now am going by Saumyā [s-aw-m-y -ah], which feels like a birth day as well! 

One of the countless things I learned from my yoga therapy teacher, Molly Lannon Kenny, is the beauty of gratitude. In honor of having the privilege to be on this earth for 45 years and the opportunity to live into this new name here are 45 things I am thankful for:

1. The breath
2. My guru
3. The body
4. All my practices (physical, mental, emotional, energetic and spiritual) that support knowing myself more authentically every day
5. My partner
6. My parents
7. Sangha
8. The Śrī Cakra
9. Mountains
10. WTA work parties
11. Running water
12. Lakes to swim in
13. My senses
14. Sunshine
15. Rain
16. The work I get to do in the world
17. The Renegade Method
18. Bats
19. My home
20. Farmers’ markets
21. Birds
22. Backpacks
23. Dinacarya
24. Sandals
25. Exploring (inside and out)
26. The Himalayas
27. Dahlias
28. Books (currently reading Fractals of Reality by Dr. Kavitha Chinnaiyan and The Gospel of Sri Ramakrishna by Swami Nikhilananda)
29. The resources I have that provide shelter, food and fun
30. Curiosity
31. Wonder
32. Inchworms
33. My health
34. Travel
35. All the challenges I’ve experienced in life that have encouraged growth, resilience, refinement and a deeper understanding of myself
36. My internal organs working hard without me even paying attention
37. Trekking
38. The mind
39. Poetry
40. Seward Park
41. Incense
42. Ponytail holders
43. Tea kettle
44. Cooking
45. Writing

A gratitude list can be a great practice to do on particular days of the year, but it can also be a wonderful practice every day. Enjoy this embodied gratitude meditation as my birthday gift to you. 

Yesterday I was grateful to be in the woods on my birthday enjoying the sounds, sensations, tastes, smells and sights of the world through the trees, waterfalls, birds, bugs, butterflies, dal and beloved companionship.

Does anxiety keep you tense and unable to relax?

Do you find it impossible to turn the mind “off”?

Do you long for peace and ease in the body, mind and heart? 

Anxiety can take a toll on the body through tight muscles, gastrointestinal distress, headaches or chronic pain. It can impact the mind through racing thoughts, catastrophizing, constant worrying about what might happen in the future or replaying painful experiences in the past. It can impact energy in feeling drained and exhausted yet not being able to sleep soundly. It can make relationships challenging in needing to prove yourself or concern about what others are doing or thinking about you. 

You are not alone. 

Anxiety disorders are the most common mental health challenge in the United States, with over 40 million adults diagnosed with an anxiety disorder. With the uncertainty of the world around us, due to many factors including climate change, racism and sexism along with the individual experiences of raising a family, conflict with in-laws or losing a job, anxiety is a common response to feelings of uncertainty, lack of control and overwhelming circumstances. 

Anxiety in the body.

For some people anxiety can feel like a racing heart or difficulty breathing. For others it can be a churning stomach or a sense of feeling nauseous. It can feel like there is too much energy in the body or there is no way to move it out or through. It can make eating or sleeping difficult.

Anxiety in the nervous system. 

Anxiety can keep a person stuck in a fight or flight response, or the sympathetic state of the nervous system. The sympathetic response keeps us on high alert, constantly searching for threats, being on edge and hypervigilant. When people are stuck in a sympathetic state they can feel more heat or shakiness in the body. It may be difficult to find the right words to express yourself and it can be difficult to focus or concentrate. 

Anxiety in the mind. 

The anxious mind can be constantly “on” whether it is ruminating, planning, strategizing, worrying or trying to fix something. Many times anxiety makes it difficult to be present, and there can be many thoughts that pull the mind into reliving the past or trying to control a future outcome. The mind might feel like it is racing and it rarely gets a chance to rest. 

Yoga Therapy can help. 

The word Yoga means union or “to yoke.” Yoga is about bringing the different aspects of yourself: body, mind, energy, heart and spirit together into integration. For many people with anxiety there can be a disconnection between the body and mind. For some it can feel like the body is being taken over in panic attacks and for others the mind can feel like a prison of racing and intrusive thoughts. Yoga Therapy works holistically on all levels of your system to support healing, growth and the ability to anchor, ground and resource.  

Understanding the nervous system. 

Beginning with understanding the wisdom of your nervous system can be the first step towards understanding anxiety instead of fighting with it. The nervous system is always trying to protect you, even if it doesn’t feel that way. The hypervigilance or rumination of anxiety is an attempt to keep you safe. When and if it is possible to step back to honor the INTENTION of the nervous system, even if the impact has painful consequences, it can help to soften towards this pattern that is literally trying to keep you alive. 

Embodiment practices. 

As we understand how the nervous system is wired we can work directly with it through embodiment practices that can give a sense of predictability, grounding and ease so the nervous system doesn’t have to be on constant alert. When the mind is racing we can shift to observing how the body is impacted by the thoughts and address the bodily response. For some people going into the body can shift their focus from the thoughts of past and future into their direct experience in the present moment. In general, the present moment is more tolerable than the what if thoughts that pull the mind into future worst case scenarios or regrets about the past. 

Lifestyle and routine. 

We work with creating a routine to provide structure the nervous system can rely on. For many people anxiety can feel chaotic, out of control and scary. Giving the body and mind something that feels steady, in control and consistent can ease the mind while also supporting the physiology of the body to align with its natural rhythms. Read more about lifestyle and Yoga Therapy here. 

Working with the breath. 

Anxiety can cause the breath to move up the torso and to rely on “emergency muscles” in the neck to breathe. The natural breath involves the entire torso where the diaphragm in the upper belly easily moves, the ribs expand and contract and the chest lifts and lowers with each breath. When anxiety is present it is telling the nervous system there is something wrong, which can make a shift in the breath to a more alert and labored breath. Chronic anxiety can make it difficult to take full and deep belly breaths. By slowly easing into diaphragmatic breathing, or belly breathing, the body can start to use the resource of the breath to calm and soothe the system. It is common for belly breathing to be challenging if you have not been using the full torso to breathe for a long time. Go slow and ease into it. Letting the belly be spacious and open can also feel vulnerable for some, so it is best to go at a slow, mindful pace and/or with someone who can support you easing into it so it can be an anxiety reliever rather than aggravator. 

Mindfulness and meditation. 

In Yoga Therapy we start more upstream through working with the body, breath, nervous system and physiology before we directly start working with the mind. Anxiety can make meditation seem like an impossible feat, and working to steady and stabilize the nervous system, body and breath first can make meditation more effective. Mindfulness can be a useful tool for anxiety because it helps take the mind out of looping thoughts into what is happening in the present. Right now as you are reading this, what is your body coming into contact with? Is it soft or hard? Warm or cool? What do you hear? What do you see? When we use the senses to anchor the mind and body in the present it can support the anxious mind to settle and this will support moving towards a more formal meditation practice. 

Sign up here to get your FREE Easing Anxiety Through Yoga Therapy Meditation.

Frequently Asked Questions

Can I be on medication and do Yoga Therapy?

Absolutely. Medication is one tool of many that can be extremely useful for anxiety, and it can be an additional benefit to our work because it can relieve the anxiety enough that the other tools we work with will be more effective. Some people benefit from medication for short periods of time and others need it long term. At times people have been able to reduce or stop anxiety medication through cultivating the tools of mindfulness and meditation. Everyone has their own unique expression of anxiety and the support they need to work with it. Yoga Therapy and medication are two of those supports that can be used in conjunction or not. 

How does Yoga Therapy differ from going to Yoga classes? 

Yoga Therapy is specifically tailored to your needs and as a Licensed Marriage and Family Therapist I have over 15 years of experience in working directly with mental health challenges like anxiety. I gather a detailed history and from that history we come up with a plan together that includes all aspects of you to address your strengths and challenges. You can also watch this video, which will share more about the difference between Yoga Therapy, Yoga classes and talk therapy. 

I’m currently seeing a talk therapist. Can I do Yoga Therapy too?

I love working in collaboration with talk therapists and any other providers you enjoy working with (including physical therapists, massage therapists, acupuncturists, naturopaths, etc.).  If you are currently working with a therapist, talk to them to see if they think Yoga Therapy could be a benefit to your work. I have found the deep work therapists do with their clients can complement the embodiment work we do in Yoga Therapy while the nervous system work and resourcing we do in Yoga Therapy can be a support to more traditional talk therapy. 

Sometimes my anxiety feels like it is all in my body without any thoughts and l feel like I’m having a heart attack. If Yoga Therapy is body-based how do I work with panic attacks that feel so physical in nature?

Yes, anxiety can definitely feel more physical than mental for some, and this is why working with the body strategically can be a support. Learning how to be in the body when it is talking quietly is a skill that many people struggle with. If the body isn’t screaming there can be a tendency to ignore its signals and cues. Yoga Therapy can work to get to know the subtle experiences of the body so you have choice and agency when a panic attack is arising instead of being blindsided by it. Embodiment practices can help you understand the beginnings of a panic attack and how you can support the body at those lower levels of anxiety so you can potentially work with the body to decrease or eliminate panic attacks completely. You can turn your body from an enemy to a friend. 

Can I bill my insurance for Yoga Therapy?

If you are based in Washington State you may be able to be reimbursed for our session as I am an out of network provider for most insurance companies. I do not bill insurance directly, but can provide you with receipts once/month with a mental health diagnosis, if applicable. You will be reimbursed by your insurance company. Please check with your insurance company directly to find out more information about out of network providers and how much you will be reimbursed. If you do not live in Washington State you can not use your insurance for our sessions and we can not contract as doing mental health work. If we determine it is necessary for you to work with a mental health provider beyond the scope of Yoga Therapy you will have to find a provider that is licensed in your state. 

Are you ready to take your next step toward living a life with ease? 
Sign up a 20 minute free consultation to see if Yoga Therapy is a good fit for you. I look forward to hearing from you.

Have other questions?
Reach out to me at laura@seedyogatherapy.com.

Pic from Unsplash

Intentions have always been an important part of my life. I reflect during the New Year on how I want to align with my intentions for the upcoming year. I contemplate the year before on my birthday, what I learned, and what I want to let go of in the next year of my life. I focus on my business intentions of how I want Seed Yoga Therapy to flourish and thrive. I pause on the new and full moon to notice what has unfolded in that last sequence of waxing or waning energy. When my cycle comes I honor it as a time of death and an upcoming birth into an opportunity to clarify my intentions within myself, my body, relationships and the world.

Intentions can be important anchors to ground me in my why. I just finished a yearlong practice of chanting the Bhuvaneśvarī Trailokya Maṅgalam Nāma Kavacam, which is a Mahāvidyā, great wisdom, goddess associated with the space element. There is so much to say about this incredible goddess, and if you want to learn more about her I would highly recommend my teacher’s self-study course to explore the incredible wisdom and practice associated with this goddess while learning how to apply it to your daily life. In this year long commitment I had the intention of creating space in my life. Creating space meant many things:

1. Creating space for my emotions to be as they were instead of trying to manipulate them (i.e. allowing anger or fear to arise without trying to make unpleasant feelings go away).
2. Creating space for others to be as they are with acceptance and not trying to change someone because I believe I know better (i.e. how that driver in front of me “should” be driving or how that person “should” be interacting with me).
3. Creating space in my life by decluttering things I don’t need (i.e. the clothes I haven’t worn for a year because I “might” wear them or the activities I do out of habit instead of actual desire). 
4. Creating space to bring in the new things I’m excited about (i.e. collaborating with colleagues who are doing great work or traveling to new places). 

Whenever I commit to a new practice at some point I hit a roadblock. It took me a long time to memorize this chant and the first several months I was attached to the recording and my piece of paper with the words. There were times I became frustrated with myself for not being able to memorize it easily and there were other mornings where my day was rushed and I didn’t have the time to dedicate to the chant. It would linger in my mind all day until I found that 10 minutes to sit down and do it. There were times I felt I was actually contracting instead of feeling more spacious internally and externally. I wondered what is the point of doing this chant when I still seem to be stuck in my habitual ways of being? However with each day I went back to my intention. Can I create space for even this? Frustration, old patterns and busyness along with joy, new insights and time slowing down.

When I don’t have a clear intention I tend to get lost in the whims of my mind. I’ll do a practice for a little while and then I’ll fall off because I get distracted, bored or believe it isn’t working. With this mindset I notice I can never really reap the benefit of a practice (whether it is meditation, lifestyle changes, exercise, journaling, etc.) because I am not truly committed. 

In The Heart of Wellness my teacher, Dr. Kavitha Chinnaiyan, talks about committing to an intention wholeheartedly for a minimum of three months to give that desire time to grow roots in order to impact your life, nervous system, body, mind and heart. 

Anytime is a good time to reflect on why you want to do something, and spring is a potent time to reconnect with what you want to plant and grow. In honor of spring I’ve created a yoga nidrā for you to explore your seeds of intention. 

Once you set your intention, write it down and put it somewhere you can see every day. If you have an altar, put it there as a reminder of your why. Say it every morning when you wake up and every evening before you go to bed. As you reflect on your day before falling asleep, think of at least one way you aligned with your heartfelt desire. In the morning commit to one action you can do to honor this resolve throughout your day. Slowly but surely like the seeds that turn into saplings that turn into trees that eventually bear fruit, our intentions, when planted, watered, nourished and given space to grow, can transform our lives inside and out. 

After a year of chanting this beautiful chant that felt both ethereal and incredibly embodied I have noticed significant shifts within myself. Many of them didn’t happen overnight or in a dramatic fashion. Similar to the vegetables planted in our garden I usually can’t see the growth process day to day, but without even realizing it that seed eventually turns into green beans and beets I put on my plate. When I stop and contemplate the growth process it brings me to a state of awe and wonder. We are all in that growth process all the time, but it can be hard to see! When I do an intentional practice for a year it helps me observe the changes more easily because I can compare my reality from this spring to last spring. I have experienced more space within and outside myself, and even though creating space is something I will explore for the rest of my life the seeds planted have and will continue to bear fruit.

One of the seeds I am currently nourishing is developing a YouTube channel for Seed Yoga Therapy where I share meditations, embodiment practices and brief talks on the intersections of yoga and mental health. Check it out, and all new subscribers can enter the current give away for a FREE tailored yoga nidrā practice to focus on the unique seeds you are currently growing. Go here to fill out the form to enter! Winner will be announced on April 17, 2024.

Picture taken in Talkeenta, Alaska March 2024

Vast and quiet spaciousness
Takes over the sky in still bright darkness

Awaiting in anticipation
A star is born

Twinkling in the northeast
Beckoning

Is it clouds or her?
Subtle grey and then green emerge

From nothingness something arises
I hold my breath and wonder if it is real or my imagination

She appears getting brighter in each moment.
Whispering, “Come and play.”

Dancing up and down
Snaking and slithering

Sensual and seductive
Bright and bold

Her expression becomes diffuse
As she fades back into the beautiful blackness

Arising, sustaining and dissolving
Her dance is intoxicating

Heart longing and goosebumps ripple on my flesh
Her song swirls in my heart as she reveals and conceals herself.