LauraNidra's Blog

Yoga Safari: May 2- 12, 2012

2011-10-22T09:51:00.000-07:00

Join professional photographer and biologist Gregory Sweeney and LauraNidra Yoga on a Yoga Safari in the wild bushveld of South Africa!!

Guests will stay in a Bona Ntaba Tree House Lodge on a wildlife reserve among free roaming zebra, giraffe, wildebeest, and plains game. Twice daily activities are a discovery of lions, elephants, rhino, cheetah, and antelope as your guide takes you into the wilds on game drives, into Kruger National Park, on a canyon boat ride, or a wildlife rehabilitation center. Encounters are up close and at a relaxed pace, with your expert guide sharing their knowledge and stories. Many surprises are in-store during your stay.

Early afternoon Yoga and Yoga Nidra practice will bring balance and open your mind to the wild spirit of this special place. No yoga experience is required - classes will be geared to all levels of fitness.

Retreat Cost:
$3,800 (shared) - $4,400 (single)

Retreat is limited to 8 guest to ensure a personal experience.

Learn more and reserve your space at: www.yogasafariafrica.com.

Retreat Includes:
Transfers to/from Johannesburg airport (JNB - Tambo airport), 8 nights & 9 days lodging, breakfast, lunch, dinner served at the lodge, coffee & tea, safari activities and daily yoga sessions, admission to parks and reserves, transportation to safari activities, professional wildlife guide and yoga instruction.

Yoga Nidra Private Instruction with LauraNidra at Elevate Wellness Center

2011-10-22T09:42:00.000-07:00

Yoga Nidra: The Art of Relaxation

Yoga Nidra is a means of contacting the source of self-knowledge & inspiration that lies within each person. It is a technique of ‘self-induced dreaming’ in which the treasure house of your own consciousness is systematically illumined, explored & utilized to enrich your daily life

~ Swami Satyananda Saraswati ~

What is Yoga Nidra?

The word yoga stems from the Sanskrit root “yuj,” which means to harness or yoke. Yoga is the practice of harnessing one’s energies and directing them in an intentional way through asana (postures), pranayama (breathwork), and/or dhyana (meditation). Yoga is union – the practice of bringing consciousness to all parts of your life thereby making it whole. Yoga is more than the action of awakening; it is a description of one’s True Nature and its inherent qualities of light, love, wisdom and truth.

Nidra is the Sanskrit word for sleep. Yoga Nidra is conscious sleep, a play on words implying that most individuals are ‘asleep’ to their True Nature. Yoga Nidra is often translated as conscious relaxation, because although the practitioner achieves a deep state of relaxation that approximates sleep, they remain awake and aware. Yoga Nidra is a transformative practice that is equivalent to 4 hours of regular, unconscious sleep. It is a systematic method of complete relaxation, not only for the physical body, but also for the deeper emotional and mental layers of the being; it works at the root of stresses, allowing the release of subconscious tensions and tendencies that inhibit us from living to our fullest potential. Through Yoga Nidra a new and total experience of yourself and life blossoms allowing areas of your being that have been forgotten or left unnoticed to be reintegrated and restored

Yoga Nidra is appropriate for anyone who is over-worked, sleep-deprived, stressed-out or simply craves more relaxation and stillness in their life. This practice may also bring relief to those struggling with anxiety, depression, insomnia, chronic pain or emotional trauma and/or transition. No previous yoga or meditation experience is required.

Your Brain On Yoga Nidra

Relaxation is a state. It is best achieved using a technique that triggers it. Many people believe that all they need to do to relax is sit in a chair, put their feet up, and close their eyes, yet, blood pressure readings and electroencephalographs show that true relaxation has not been achieved. During genuine relaxation the blood pressure is normalized and the brain relaxes. The organs and senses of the body are rested in a way that sleep seldom provides. Yoga Nidra provides a scientific method of systematic relaxation for the entire body-mind.

Yoga Nidra occurs at this threshold of the waking and dreaming states of consciousness. Between these states lies a distinct band of awareness that psychologists have termed the “hypnagogic state.” This state is characterized by alpha brain waves. Though the hypnagogic state rarely lasts more than a few minutes, it is extremely important in the rejuvenation that sleep provides. In this state a deep and progressive release of muscular and postural tensions occurs throughout the physical body. Yoga Nidra is an extension of the hypnagogic state. During the practice of Yoga Nidra, periodic bursts of alpha waves are interspersed between alternating periods of beta wave (wakeful state) and theta wave (dream state) predominance. By remaining aware and alert in the alpha wave, state a profound experience of total relaxation is gained. This experience is not only far more beneficial than conventional sleep, it is the doorway to higher states of consciousness.

Through Yoga Nidra one experiences the potentials and abilities that already exist in the body- mind. These dimensions of your being do not need to be created; we simply restore an awareness of what has always been present, albeit hidden, just beneath the surface. Yoga Nidra integrates the psyche and restores the sense of harmony that is our True Nature.

What is involved in a Yoga Nidra session?

1-Hour Session: A 1-hour session begins with gentle movement with breath sequences that prepare the body for a 30 - 40 minute Yoga Nidra practice. Yoga Nidra is traditionally practiced in relaxation pose (i.e. savasana – lying on the back) but can also be practiced in other restorative poses or from the seated position. While resting the client will be lead through progressive states of relaxation, self-inquiry and meditation while remaining alert. Physical sensation, breath awareness and images become tools in clearing away obstacles that prevent us from feeling physically and psychologically relaxed and receptive. Obstacles include beliefs, misperceptions, thoughts and other residues in our body-mind from past experiences. These residues are messengers calling us back to prior life circumstances so that we may resolve what has been left incomplete. Yoga Nidra can be used to achieve deep relaxation throughout the body and mind, eliminate stress, solve personal problems, resolve trauma and overcome powerful emotions such as fear, anger and depression. When we recognize these messengers and dis-identify with them we can engage authentic action rather than continue reactive patterns that no longer serve us. With consistent practice clients develop the ability to stay focused for extended periods of time and experience a greater sense of joy and presence.

1.5-Hour Session: A 1.5-hour session will begin with a 45-minute yoga class tailored to the needs and goals of the individual client. Many find yoga and/or general exercise tremendously beneficial in their ability to settle-in and receive the Yoga Nidra practice. No previous yoga experience is required. This yoga class is followed by a 40 – 50 minutes Yoga Nidra practice.

Pricing:

Introductory Offer: $55, 1.5-Hour initial consultation & first session ($100 value).

1-Hour Session = $75

1.5-Hour Session = $100

Package of 5: 1-Hr Sessions = $325 I 1.5-Hr Sessions = $425

Location:

Elevate Wellness Center
www.elevate-wellness.com
South Lake Tahoe, CA

Transition

2011-06-10T14:55:00.000-07:00

This morning I took a class at my new home studio, Mountain Yoga. The teacher encouraged us to move through the transitions between postures with awareness and intention in order to liberate the body/mind from the dullness of habit and momentum. She offered this theme as a metaphor for life's constantly changing set of circumstances. Having recently relocated from Seattle, WA to South Lake Tahoe,CA, I met this metaphor with curiosity and willingness.

This major life/work transition has been an opportunity to strip away the many filters through which I see the world and to examine the various external influences through which I find relevance, purpose and meaning in life. This self-reflexivity, in conjunction with the total absence of routine inherent in a change of scenery, resulted in a loss of momentum accompanied, and perhaps fed, by a nagging sense of grief and loss surrounding my move. This genuine longing is not tainted with regret or resent yet, inertia has a certain gravity and I found myself grappling with existential questions like, "Who am I?" and "What is my purpose?"

In times like this, I am grateful for the Yoga practice and philosophy. Through this morning's practice of mindful transitions, I was reminded of the unchanging truth, light and wisdom of the Self. My faith renewed, a deep sense of knowing spontaneously usurped the wheel of suffering and I was able to ask myself the question, "What does the Seer see?" This question is the cornerstone of the Yoga tradition. When the Seer sees clearly one realizes that much of what we think we know is actually mired with misperception, fantasy, opinion, ignorance and projection. This is not a judgement, it is merely how humans are hardwired. Practice, active surrender and a heavy dose of recognition that there is actually very little that we can control is one way to re-wire the system. Non-attachment is often confused with apathy. On the contrary, when properly understood and cultivated, it is the ability to plan and set goals free of the chains of expectation. Simple, but not easy, it has the ring of a nightmare in which I stand naked, vulnerable and scared in the front of a grade school classroom of old. But, the invaluable rewards provide tools that skillfully enable one to negotiate life's ripples, waves and tsunamis.

Ultimately this is why I practice: to see each moment clearly, to be with what is just as it is, and to be comfortable with the discomfort of not knowing. I recognized that a great many of my students, peers and mentors over the years have come to yoga in a period of transition. Others, have weathered still more challenging situations with grace through dedicated practice. Yoga is the perfect microcosm, the ideal research platform and the richest soil in which to nurture and develop the truths that will eventually blend seamlessly into the space beyond the mat.

Intention

2010-06-16T11:18:00.000-07:00

I am very much looking forward to the 108 Sun Salutation Workshop this weekend at Taj Yoga from 10:00 a.m. to 12:30 p.m.

As I mentioned in the workshop description, your intention is far more important than the sheer number of salutations you complete. You will no doubt hit physical and emotional walls and I encourage you to modify and rest whenever necessary. Let us follow the first tenant of yoga, ahimsa, non-violence. Because the intention is so important, I thought I'd share a bit more about how to go about creating or setting an intention. Even if you are not participating in the workshop, this information sheds light on the subject and applies to intentions set in regular classes as well as special events such as a yoga mala.

Your intention can address whatever you are feeling in the moment, the moment we begin our journey toward 108. For example, the other day, after sitting and welcoming what was present for my practice I decided my intention would be, "I am patient and gentle (with myself)." Your intention can be that specific and relate to the particular practice at hand or it can be more overarching and general. For example, "I am love" or "I am love itself." I like to use present tense language that expresses intention as an already occurring phenomenon. As my teacher states, in this way, "We don't hold our wishes for the future, but express them as truth." Overall, an intention is a short and positive statement or affirmation about something you are whole-heartedly dedicated to manifesting, living and be-ing. It can even be one word. You might show up Saturday with this intention already determined.

Your intention can also be in the form of a dedication. Perhaps there is someone or something in your life that would benefit from the energy and awareness your practice will cultivate?

Lastly, your intention may involve the 'healing' or 'transforming' of a particular relationship you have with someone else. In my experience, in these types of situations, it has been best to focus on my own personal healing around the relationship. This is the only piece of the puzzle that I have even the slightest bit of control over anyway. The intention could be an inquiry into how this might best be done? Or, if you know what needs to be done, if anything, your intention could center around to be-ing the strength/compassion/forgiveness/etc. to honor your heart's desire?

The Brihadaranyaka Upanishad states "You are what your deep driving desire is. As your desire is, so is your will. As your will, so is your deed. As your deed, so is your destiny." The trick with all intentions is not to be attached to the outcome. Often times things 'heal' or manifest in unexpected ways and at unexpected times. I choose to trust, however, that through the tapas (fire, heat or intensity) of committed and regular practice, transformation occurs in subtle and obvious ways. We label these results as pleasant and unpleasant, good and bad and therein lies the root of suffering.

We will certainly generate a large amount of tapas through the practice of 108 Sun Salutations. I think perhaps my intention will to become aware of what comes from the ash of the fire......

If you are moved to bring a small token, photography or clipping to place in front of your mat as a symbol or reminder of your intention, please do =)

Please let me know if you have any questions.

Namaste

Where There's a Yin There's a Yang

2010-05-23T14:52:00.000-07:00

To define Yin Yoga one must first have an understanding of Yang Yoga. That’s usually how it goes; two opposites come together like perfectly matched puzzle pieces to create a seamless and well balanced whole. A Yang Yoga practice is characterized by vigorous heat building sequences and a strong focal point, usually the sensation of the breath and body moving together. There are many other words used to define this approach including, vinyasa, flow, power and hot yoga. The majority of the classes I offer at Taj Yoga in the Crown Hill neighborhood of Seattle, Washington fall into the yang category. LauraNidra Yoga marries the Ashtanga and Universal traditions of Yoga to generate heat or intensity (tapas) in body and mind. Though I do offer weekly Yin Yoga and Yoga Nidra classes, it makes sense that majority of the classes follow the yang model; we spend so much time in our head that it can take a physically challenging class to bring awareness to the body. The body is an excellent place to start, however, as it is lovely window to the more subtle layers of our being, energetic, emotional and intellectual.

When practicing Yoga of any form there is always an opportunity to notice the subtle and sometimes obvious ways in which the body embodies all of our experiences, physical, mental, emotional, energetic and even chemical (i.e. what you put in the body). Have you ever been practicing a pose, say pigeon, and suddenly been overwhelmed with the urge to cry right then and there in the middle of class for no apparent reason? This is what I’m talking about. A teacher that graced my study of Yoga for a short period once shared that the physical body is in the shape of the energetic body. The energetic body is not limited to the breath but is a coalescence of every experience you have ever had right up until the eternal moment of now. The physical body is a living map of this history and we each vibrate, or AUM if you will, at a unique frequency.

In a perfect world we would have ample time to process and integrate each experience physically, energetically and often emotionally. Unfortunately, we don’t often have or make the time for this important work and the body, in effort to compensate and perhaps protect, forges alliances that don’t always serve us. For example, long after the physical body has healed from a particular trauma it may still hold onto the past in a way that manifests as physical guarding, stiffness or pain. Note that physical injury not required and this can happen with the occurrence of emotional or psychological trauma alone. Left unattended for several years this can start to interfere with the life we desire to live, physically and energetically, and can create serious dis-ease. I’m not criticizing. We haven’t the built in ‘shake it off’ system discussed by Peter Levine in his book ‘Waking the Tiger;’ an animal instinct literally hardwired into a dear, for example, after narrowly escaping the hypnotizing spell of headlights. Dr. Holly Hochstadt of Inner Brilliance Chiropractic once shared that these areas of discomfort are stored potential, energy and brilliance. I agree and this knowing encourages me to safely inquire into the parts of my body that whisper and sometimes yell at me for attention. The body is wise and the light that lives within in it shines brighter when we listen and welcome it just as it is.

I digress.

If Yang Yoga helps us to establish an awareness of the multidimensionality of our physical presence, Yin Yoga helps us to reinforce it. In my practice I have found that Yin Yoga can be just as intense as its more dynamic counterpart, if not more so. I have also found that constant movement, like music, can be a distraction or a tool for avoiding the proverbial skeletons in our hips, shoulders, bellies and jaws. Yin Yoga is a quite and contemplative practice done low to the ground using a receptive field of awareness. Holding poses for an extended period of time is one of the signature characteristics of a yin practice. What starts out as a juicy and delightful stretch can quickly turn into an agitating and anxiety-provoking trap. My Ashtanga and Yin teacher, Troy Lucero, is always careful to note the difference between agitation and true-violence or suffering and injury. Usually, if I am honest with myself, my desire to leap out of the pose, screaming, crying or sometimes both, is a result of the former. And so with no other choice, I go deep into the heart of the sensation.

Remember the lyrics to the childhood song, ‘Going on a Lion Hunt?’

Going on a lion hunt. I’m not afraid. Look, what’s ahead? Yikes, fill in the blank! Can’t go over it. Can’t go under it. Can’t go around it. Gotta go through it.

This is the passive-active process my Yoga Nidra teacher Richard Miller calls welcoming. Richard also shares that every sensation, emotion, thought and belief points in the direction of our True Nature. So, it seems, that it is in our best interest to welcome the full spectrum of sensation in order to meet Rumi in his non-dualistic field beyond right-doing and wrong-doing.

If you’ve read this far and you’re still looking for hard facts regarding the physical benefits of a Yin Yoga practice, I suggest you read Paul Grilley’s “Yin Yoga.” Grilley shares that Yang Yoga focus on the muscles through rhythmic movements while Yin Yoga focus on the connective tissue through slow moderate stretching. Muscles are filled with fluids, mostly water, and become soft and elastic during all forms of yang exercise. Connective tissue (truly all pervasive in the body but for Grilley’s purposes refer to ligaments and fascia), on the other hand, lack the fluidity of muscles and, as a result, are naturally stiff and inelastic. Grilley states, “Connective tissue doesn’t respond to rhythmical stretches the way muscles do. Connective tissues are tough and fibrous and stretch best when pulled like taffy (i.e. slow and steady)…Further, in order to stretch the connective tissue, the muscles must be relaxed.” Grilley continues, “As important as it is to our physical and mental well-being to be strong it is not muscular strength that gives us the feeling of ease and lightness in the body, it is the flexibility of the joints, of the connective tissue.” He cites that it is joint pain not muscular injury that causes old people to hobble around and professional athletes to retire. In the end, Yin and Yang Yoga compliment each other as well as the ancient symbol but Yin Yoga specifically, through gentle stretching, rehabilitates the connective tissues that form our joints and leave us feeling an incredible lightness of being.

If nothing more, practices such as Yoga Nidra and Yin Yoga are excellent opportunities to rest in stillness and restore the nervous system. I know I am constantly going, teaching, working, organizing and doing. I spend a lot of time in the sympathetic nervous system and, as a result, in a perpetual shade of flight or flight. The one or two times a week that I intentionally come to a full stop are rich and rewarding on so many levels. Taking time to surrender and let go is vital if we are to be able to harness the full power of our sympathetic nervous system in times of true emergency. We all know what happens to the Shepard boy who cried wolf. Quite practices such as these move the body deep into the parasympathetic nervous system allowing the adrenaline and cortisol valves to turn off and the feel good, healing hormones such as serotonin to flood the body. This immediately lowers stress, reduces heart rate and blood pressure, strengthens the immune system and lifts overall mood. This is the post-savasana bliss we all know and love!! Finally, an addiction we can feel good about. After an hour of sympathetic nervous system based Yang Yoga the body is primed and ready to sink deep into relaxation. Conversely, an hour of Yin Yoga can prepare the mental and energetic bodies for an even more profoundly present moving meditation or Yang style class. The Yin and the Yang are truly inseparable; where there’s a Yin there’s always a Yang.

Support LauraNidra Yoga

2010-05-05T11:16:00.000-07:00

Namaste,

I have the good fortune to see many of you on a regular basis. Others I am grateful to bump into from time to time. There are several of you, however, that I have not connected with in an embarrassingly long period of time. This email is two-fold in its intention: 1) to re-establish and nourish a sense of community 2) to update you on my professional doings. I believe in the power of community and acknowledge that I wouldn't be doing what I feel is my personal calling without the support and encouragement of those of you who keep showing up in a myriad of ways to affirm my life's path. Further, I believe that a balance of giving and receiving is integral to the health and success of the community at large. I invite you to consider sharing with me your doings as well as what I can do to support you in the resolution of your goals and aspirations.

Just over a year ago I stepped out of a very comfortable and rewarding role as a free-lance yoga instructor at several prominent yoga studios in Seattle in order to establish myself as an independent yoga professional and the owner of LauraNidra Yoga. Needless to say, the past year has had its fair share of personal and professional ups and downs. The experience has been quite humbling. I have had to dig deep into my reserves of strength, perseverance and trust in order to keep putting one foot in front of the other. I am reassured by the knowledge that my experience is not unique and that thousands of small business owner's are faced with similar issues on a daily basis. I am not one to look back with regret so, when I reflect on the unfolding of events that have brought me to this moment, I see a great deal of positives. I see how my teaching has grown. I also see how students have been affected by this evolution. I see a beautiful community of practitioners that express mutual agreement about the value of yoga through their presence alone and in the small gestures of kindness that range from a smile to a supportive email. I recognize the growing pains my teaching has undergone and sense the clarity of voice that is emerging like wings from the chrysalis.

LauraNidra Yoga offers an Ashtanga and Universal inspired practice that marries classic form with contemporary creativity. Of course, LauraNidra Yoga wouldn't be complete without the influence of Yoga Nidra which is woven into each class. LauraNidra Yoga's signature style MOVES you into STILLNESS. I currently offer 7 ongoing classes a week at Taj Yoga in Crown Hill/North Ballard. Yoga Nidra Meditation continues to be offered the 1st and 3rd Sunday of the month at 7:00 p.m. My events schedule is full of exciting events that will provide opportunities to deepen your practice, play in mother nature and experience yoga in the context of a new and different culture. Please consider visiting my website for more information or subscribe to LauraNidra News for monthly email updates.

Yoga offers an array of wellness benefits. With regular practice Yoga can reduce stress, bolster the immune system, increase strength, endurance and flexibility, balance energy levels and promote clarity of thought and communication. Yoga can also enhance other areas of your life be it gardening, biking, academics or other creative endeavors and leave you feeling comfortable and confident in your body. No matter your exposure to yoga or your reason for practicing, it is my intention to encourage you to reach beyond perceived limitations to experience the innate ease of being that is your True Nature.

The business piece of being an independent yoga professional has also grown. I have learned that it requires a lot more than being a good yoga teacher to run a successful yoga business. I am starting to see the light at the end of the tunnel that inspired me to aspire to such a vision. I feel momentum beneath my wings but teeter at the edge of the nest wondering if they are strong enough to carry me. If you are inclined, you can help keep me afloat by mentioning me and my business when interacting with your community and professional network. I appreciate your word of mouth referrals tremendously. To make your job a little easier I am now offering 2 weeks of UNLIMITED YOGA for $20. This is primarily a new member special, but as a thank you, I would like to extend this one time incentive to you as well. Lastly, if you have a website and are interested in a link exchange to increase search engine visibility, please let me know as I have recently added a Community Page to my website and would be happy to list your business or service and feature you in my newsletter.

In gratitude,

LauraNidra

A Common Thread

2009-10-07T13:31:00.000-07:00

A little over a year ago I returned from three months of travel in Bali and Australia. The time spent outside of my ‘yogasphere’ proved rich and rewarding. I put a few of the nuggets I dredged out of the stream of my consciousness into my pocket to be worked smooth like my great grandmother’s worry stone. While some are still jagged with neglect, repression and hard-wired tendencies, others are showing glimmers of their True Nature. I am simultaneously the mineral and the process revealing it, distinct but not separate, layered with the mud of identification and attachment, yet essentially and irreversibly super shinny and bright. Heat (tapas), the physical and mental discipline exerted in the practice of yoga, is the seat of the alchemical fire that converts base metal into gold.

Sometimes I reel from all the hot pokers I have in the coals; my practice, my community and my family keep me putting one foot in front of the other. I’ve stopped looking for the end of the proverbial path because it’s really all about the here and now. I don’t imagine that I’ll ever stop shedding my skin and, if I do, I can trust one of you will get me with a hot poker of my own design. I am grateful.

This article was to be focused on yoga for climbers. Clearly I digress, but there truly is a connection, albeit tenuous, that led me down the above rabbit hole. Mainly, that one of the gems I took from my time Down Under was the desire to remain connected to the Earth upon my return to Seattle. Oddly enough, my re-entry was marked by a house-sitting job worlds away from the little caravan in a Eucalyptus grove outside of Gympie Australia - an ultra modern condominium on the corner of 5^th & Mercer, complete with a view of the Space Needle. I don’t have much Earth in my astrological chart, I am steamy combination of fire and water. I realize now that this is why a sense of place and home has always been so important to me. Even when halfway around the world, I seek comfort in routine and foundation in the familiar. The WOOFing (Willing Workers on Organic Farms) experience took this recognition a step further into the literal; a heartfelt longing to feel the place we all call home between my toes and to revel in the majesty of Her greatness. This intention has manifested several opportunities to do so via the support of my community and a willingness to say YES to the universe. Of course, whether it be the Whitewater Rafting & Yoga Trip with Winding Waters Rafting, the Yoga Day Hike with KAF Adventures or the upcoming Cycling & Yoga Tour with Bicycle Adventures, yoga is the common thread running through each meeting with the Mother Nature.

The list of yoga’s benefits have been well know and understood by yogis across the centuries. In the last decade, however, yoga’s merit has captured the attention of the general public giving it a prominence in nearly every Seattle neighborhood. Yoga’s notoriety has also caught the attention of several Olympic athletes such as Olympic Freestyle Skier Emily Cook. As a retired gymnast, and even as a retired waitress, I am acutely aware of the numerous ways that yoga complements, counters and enhances the physical demands of any form repetitive movement. The harmony of yoga with other disciplines, be it computer engineering, gardening or dancing, extend beyond the physical. In mind and spirit, yoga is especially suited for outdoor activities like backpacking, rock climbing, surfing and cycling.

Yoga Day Hike with LauraNidra Yoga & KAF Adventures

On September 12, 2009 I co-led a Yoga Day Hike with Mick Pearson of KAF Adventures. Our group trekked up Mt Rainier, beyond Comet Falls, to Van Trump Park in silence allowing a natural heightening of the senses to take place. Breath by breath, step by step, we enjoyed the journey and learned of one another through subtle body and energetic language.

Trekking in Silence - Yoga Day Hike

Attentive to how our presence affected the natural landscape, the backdrop for our yoga practice was Mt. Rainier, larger than life, piercing the clear blue sky. With Mt. Adams to the North we took our seats and began our yoga practice. Practicing on uneven ground with small eight-legged creatures paying visits to your mat adds another layer to the moving meditation. Our practice focused on countering the heat and strength generated in the legs on the uphill climb with deep outer hip, hip flexor and quadriceps stretches and countered the weight of the backpack with twists, chest and shoulder openers. As always, this class can be modified to suite the needs of individual practitioners.

Reclined Bound Angle Pose - Supta Baddha Konasana

Our practice began on the back in Reclined Bound Angle Pose (Supta Baddha Konasana) to give the body-mind time to transition and open to the effects of both the hike and the ensuing yoga practice. Our warm up included the old standbys, Lounge Pigeon and Reclined Leg-Stretch Pose (Supta Padangusthasana). We then made our way to all fours for Cat/Cow, Thread the Needle and a chest/shoulder opener I know as Anahata Vishuddasana (referring to the energy centers/areas of the body it stimulates, the heart and throat respectively). After a long pause in Cobra (Bhujangasana) to breathe space into the hip flexors we moved into Downward Dog (Adho Mukha Svanasana), an excellent pose for simultaneously strengthening and stretching the entire body.

Downward Facing Dog - Adho Mukha Svanasana. Photo Credit: Britney Bollay Bush

A short standing sequence followed, including Crescent Lunge (Chandrasana), Revolved Crescent Lunge (Parivrtta Chandrasana), Wide Legged Forward Fold (Prasarita Padottanasana) Side Lunge (Skandasana).

Standing Sequence - Yoga Day Hike to Van Trump Park, Mt. Rainier, WA.

Crescent Lunge - Chandrasana. Photo Credit: Cameron Karsten Photography

Side Lunge - Skandasana (Advanced Variation). Photo Credit: Cameron Karsten Photography

At the top of the mat we took Standing Bound Forward Bend (Baddha Uttanasana) then countered the deep forward bend with Upward Facing Plank variation or Half Backbend (Ardha Urdhva Danurasana). We countered the counter with Downward Facing Frog (Ahdo Mukha Bhekasana).

Half Backbend - Ardha Urdhva Danurasana. Photo Credit: Cameron Karsten Photography.

I rarely teach a class that doesn’t include Reclined Pigeon (Eka Pada Raja Kapotasana), an often intense outer hip (rotator) opener. Pigeon morphed into Seated Head to Knee Pose (Janu Sirasana) on both sides and, with a jump through to our seat, we glided into Bound Angle (Baddha Konasana). We finished on our backs with a gentle Supine Twist (Jatara Parivartanasana) and took a long rest in Final Relaxation Pose (Savasana).

Final Relaxation Pose - Savasana

The sound of three OMs melding with the hum of the waterfall behind us and natural vibration of our spectacular setting broke our collective silence. Together we journeyed back down the Mountain, full of life and vigor, I myself, keenly aware that we are where we are because of where we’ve been.

Look for more Outdoor Yoga Excursions with LauraNidra Yoga and friends including Winding Waters Rafting, KAF Adventures and Bicycle Adventures by subscribing to LauraNidra News.

Trip Notes

2009-09-01T11:03:00.000-07:00

Winding Waters Rafting & Yoga Retreat on the Salmon River, Idaho

August 17th - 21st 2009

Notes and recollections recorded by Rob Brooks (no dates or times - we’re on river time):

Day 1 – Fear, doubts, new experiences…

Put in at Pine Bar and get wet…

Matt did his first set of rapids… he was jostled, drenched, and wondered if the guide knew what he was doing

Elizabeth was petrified and exhilarated after riding the first rapid on a raft… her infectious laugh made everyone smile

Penny, the geologist, was a font of river knowledge and lore… her mantra for handling the raft is ‘face my danger and be ready to back away with my strong pull stroke

Gail let the yellow jackets eat her grape, called them her environmental friends, and enjoyed shared spirit with natural creatures, especially the mating dragonflies

Scott enjoyed watching Craig’s challenge of getting back into his kayak after the first time he fell out, and seeing a million stars in the sky at night

Christy enjoyed falling asleep and waking up under the stars

Rob (Frisbee Boy) hit the wall in the rapids and managed to push off and stay in his kayak (upright)… brought out a Frisbee and managed to get hit on the nose with it… Craig (Mother Theresa of the trip) applied bacitracin ointment for the rest of the week

Shannon had a perfect Pine Bar Rapid run, and enjoyed naming Rob ‘Frisbee Boy’

Craig had fun helping everyone do handstands on a chair and sharing his supply of Monvie with anyone who would let him pour it down their throat

Putting up tents for the first time was amusing… how does this pole go through and over there?

James did a perfect job of cooking the wild Alaskan salmon

Yvonne enjoyed the fabulous dinner and making new friends

Laura enjoy singing around the campfire (everyone knew one verse – but only one - of dozens of songs), geology lesson, and petroglyphs… she didn’t enjoy getting stung by a wasp, whose sting troubled her for the rest of the week (environmental friends???)

Penny enjoyed watching everyone get into ‘relax mode’

Day 2 - Gaining Confidence and Skill

Laura fell out of her kayak in Lorna’s Lulu rapid headed for a big wall… in less than 5 seconds, she was back in the kayak, skirted disaster with deft paddle strokes, avoided the wall, and shot on down the rapid (which was renamed ‘Laura’s Lulu’)… she celebrated by doing Upward Facing Plank on her duckie… the best Craig could do to match that was Lounge Pigeon

Elizabeth enjoyed the feeling of power on her first duckie kayak ride… like everyone, she really liked the yoga circle that Todd and Paul made, especially the rock pile at the center with seven stones representing the seven chakras

Piloting raft #1 alone while Paul and Scott were swimming a rapid, Rob lost an oar… Matt came to the rescue and retrieved the oar and Rob was able to row the raft out of a big eddy…

We spotted a beaver on a rock by the edge of the river

Day 3 - Getting Into the Groove (or out of it)

Rob’s Eveready Battery ran down and he really started to relax… always the first one up, he enjoyed watching the sun coming up over the east canyon wall, as the shadows of the night disappeared down the west canyon wall… then solo yoga on a rock above camp and by the river’s edge… there’s something special about yoga in the wild… you see the world differently… the river is always there, ever present, ever changing… the valley is the vessel that holds it, just as I am the vessel that holds my ever changing life… there are rapids and eddies, deep currents and shallow bars, and it flows on until it reaches the ocean, to be reincarnated as clouds, rain, snow, a creek, a river, a spring… it is a ‘magic carpet’day… meditating alone by the river, I fly out over the river on my magic carpet… lying in savasana after yoga, I fly down a rapid on the energy that flows from the river…

On the river it is a ‘big water’ day… class 4 rapids

Gail is the mermaid… kayaking and swimming all day… sitting on a rock in the river she is the incarnation of the mermaid statue that grace Copenhagen’s harbor

Christy has a ball in the kayak… has a class 4 rapid ‘out of boat experience’ but manages to hang onto her paddle; with help from Craig and Scott, she is back in her kayak and ready for the next rapid

Nathan discovered a new form of pranayama practice… when your kayak turns over, you stick your head up into it and breathe… ‘sub-duckie pranayama’

The weather got warmer and everyone enjoyed the ‘marination station’ at lunch…

Laura’s wasp sting got bigger

Matt spent the whole day in a kayak… it was ‘bodacious’, and Yvonne swam, swam, swam

Craig joined Todd and James on the gear boat and rowed it all morning… awesome fun, even backwards

By evening everyone was pretty worn out… we even skipped evening yoga… enjoyed solar showers and Shannon pulled out the cutest ‘little black dress’, yes, even on a river rafting trip…we enjoyed margaritas (aka riveritas) and fajitas, and especially peach cobbler out of the dutch oven… by 9PM everyone fell asleep to the roar of the river and the twinkling of the stars…

Day 4 – Old Hands on the River

James joins yoga practice for the first time… he does incredibly well for a yoga newbie…

Special breakfast… eggs benedict… mmmm…

Laura and Elizabeth set out to bring sleeping pads down to the beach to load up on the rafts, but end up making a slide down the steep sandy bank… playful otters…

Warm weather, so it’s another marination station lunch…

Rob and Matt shared the day on the Good n’ Plenty with Shannon… learned about raft housekeeping (no sand on this raft), doing the jaguar in the rapids to keep the bow of the light raft down (and have fun in the spray)… Shannon manages her raft remarkably with short efficient oar strokes… being a dancer gives her great propriocentation… but not quite enough to keep her from toppling over helping Rob get back into the raft after a swim in a rapid… the Eveready Battery showed signs of life and he flew into the raft as if the river had ejected him… then it was Rob’s turn to pull Matt in… he made sure that Matt got all the way in, and then some, and poor Matt was afraid he was going to be shoved through the bottom of the raft…

Everyone enjoyed jumping from a 30’ cliff into the river, hearts racing… even cool, calm, gymnast Laura had to step back from the edge for a moment to regain her composure before she could jump… this was the first time Shannon got to do the jump…

Craig was getting dehydrated by the end of the day, and we reached campsite just in time… Elizabeth found a little rattlesnake in the rocks by the swimming hole…

This was a special evening… great campsite at the entrance to Blue Canyon… we all started with a hike to a hilltop nearby and a great view of the canyon… hilltop was a little too small and rocky for yoga… James impressed everyone by hiking the hill barefoot… later waxed eloquent on the benefits of running barefoot…

Dinner was extra good… vegetable curry and good wine… toasts all around (great wines from Matt and Yvonne) and dutch oven brownies for dessert… finished off with shots of Jaegermeister courtesy of Nathan…

Those who stayed up late enough enjoy Todd’s late show… adult light show shadow puppets on the latrine screen… Elizabeth laughed until tears were running down her face…

Everyone slept out of tents… lots of shooting starts and the milky way was extra bright…

Day 5 – Confluence and Farewell

An early start, and the whole crew in a good mood… almost everyone has been in the water so much that they feel like they’re rocking to the waves even when they’re sitting still… the narrow canyon and rapid river flow bring on vertigo, and a sense that the river is standing still and the canyon walls are moving…

A few more fast rapids, and then the confluence with the Snake… lash the rafts together, deflate the duckies, and motor down the big river… actually, there were a few more rapids, and Paul again demonstrated his superb river skills navigating the ‘barge’ through them…

Just past the confluence with the Grand Ronde, we return to civilization… hop in the van for and back to Clarkston… quick farewells and the experience is over… or is it?

Pictures of this Retreat will be posted at LauraNidra Yoga shortly...

Underwater Love

2009-09-01T09:12:00.000-07:00

Stepping back into life after a nourishing and transformative retreat can parallel navigating a class four rapid; scouting the run prior to putting-in is recommended. When genuinely open to the retreat experience, the ‘to-do’ lists that clutter and fill my fast- paced urban lifestyle, fade away. Attention is now free to explore the moment-to-moment unfolding of my existence. In the beats between I am succinctly aware of the awesomeness of my perfectly unique experience while humbled to the omnipotence of Mother Nature. And so it was with the Rafting & Yoga Retreat I co-lead with Winding Waters Rafting of Joseph, Oregon.

A teachers once said that energy follows attention and that attention, at its core, is Love. So hard did I fall for the majesty of the Salmon River that upon my return to Seattle I felt a stranger to my self-identified city girl reality – naked and disoriented. On the massage table a few days later I realized that I had essentially left a piece of my Self on the river. The image of a piece of my heart quite literally flying out of my body to commune in the wilderness sent ripples down my spine. And what of the vacancy sign flashing in my chest? Lyrics from the Postal Service song titled “Such Great Heights” chime in:

I am thinking it’s a sign that the freckles in our eyes are mirror images and when we kiss they perfectly align. And I have to speculate that God himself did make us into corresponding shapes like puzzle pieces from the clay.

Is that what love is? A Donnie Darko style worm flowing from my chest toward a reciprocal sized portal in another? Is that why after a break-up the clichéd, “I’ll always carry a piece of you in my heart” is universally understood, even by the cynic. One Valentine’s Day a lover sent me an anonymous story chronicling the valor of the heart’s trials and tribulations:

One day a young man was stood in the middle of the town proclaiming that he had the most beautiful heart in the whole valley. A large crowd gathered to admired his heart, for it was perfect. There was not a mark or a flaw in it. Yes, they all agreed it truly was the most beautiful heart they had ever seen. The young man was very proud and boasted more loudly.

Suddenly, an old man appeared at the front of the crowd and said, "Why your heart is not nearly as beautiful as mine."

The crowd and the young man looked at the old man's heart. It was beating strongly, but full of scars, it had places where pieces had been removed and other pieces put in, but they didn't fit quite right and there were several jagged edges. In fact, in some places there were deep gouges where whole pieces were missing.

The people stared. “How can he say that his heart is more beautiful?”

The young man looked at the state of the old man's heart and laughed. “You must be joking," he said. "Compare your heart with mine, mine is perfect and yours is a mess of scars and tears."

"Yes," said the old man, "Yours is perfect looking but I would never trade with you. You see, every scar represents a person to whom I have given my love. I tear out a piece of my heart and give it to them, and often they give me a piece of their heart which fits into the empty place in my heart, but because the pieces aren't exact, I have some rough edges, which I cherish, because they remind me of the love we shared. Sometimes I have given pieces of my heart away, and the other person hasn't returned a piece of his heart to me. These are the empty gouges . . . giving love is taking a chance. Although these gouges are painful, they stay open, reminding me of the love I have for these people too, and I hope someday they may return and fill the space I have waiting.

“So now do you see what true beauty is?"

The young man stood silently with tears running down his cheeks. He walked up to the old man, reached into his perfect young and beautiful heart and ripped a piece out. He offered it to the old man with trembling hands. The old man took his offering, placed it in his heart and then took a piece from his scarred heart and placed it in the wound of the young man's heart. It fit, but not perfectly, as there were some jagged edges.

The young man looked at his heart, not perfect anymore but more beautiful than ever, since love from the old man's heart flowed into his. They embraced and walked away side by side.

How sad it must be to go through life with a whole heart.

As a romantic, I have been know to wax poetically key lines from Baz Lurhman’s Romeo & Juliet and Moulin Rouge but my idea of love has evolved beyond Cameron Crowe’s “You complete me.” I prefer the image of two neighboring trees, strong and rooted in and of themselves, creating a intricate canopy of multi-colored leaves and curvaceous limbs overhead. And in between, where the sky breaks through, the eternal dance of offering and receiving, the microcosm and the macrocosm and all the shades of blue along the way.

The River, a consistent and generous lover, always gives back. I would argue the same is true of all relationships of any label if we are willing to see beyond the duality of positive and negative experience and welcome what is. It is a matter of trust. Faith that we are right where we need to be and life, like scars and wrinkles, give us character.

In Greek philosophy and science water is commonly associated with emotion and intuition. In Wiccan tradition water represents wisdom, the soul and femininity. And then there is the Moon. Its no small wonder the retreat so powerfully touched my soul, honed my intuition and resulted in these ruminations on love.

In the dream realm rivers can symbolize a journey; either physical, emotional or spiritual. On the last day of our distinct, but not separate, journey down the Salmon River we eddied out at the confluence of the Snake & Salmon Rivers. Twenty plus flotilla miles later the retreat would come to an end but for the time being we were together moved to offer and give back to the River. Honoring the interconnectedness of all things we harmonized our voices and let the wind and the current take its vibration out into the universe. Our bodies and our hearts close to follow we fell back into the river, cool and cleansing, and like the swan in Rilke’s poem, content to be carried.

The laboring through what is still undone, as though, legs bound, we hobbled along the way, is like the awkward walking of the swan.

And to die - which is the letting go of the ground we stand on and cling to every day, is like the swan, when he nervously lets himself down into the water, which receives him gaily and which flows joyfully under and after him,

wave after wave,

while the swan, unmoving and marvelously calm,

is pleased to carried, each moment more fully grown,

more like a king, further and further on.

I’ll keep floating on with a therapist of the both the physical and emotional leaning in tow to help me ground and integrate my experience and put it into these words.

Photos of this Retreat will be posted to LauraNidra Yoga shortly....

Cameron Karsten Photography

2009-06-17T09:14:00.000-07:00

Cameron Karsten Professional Photography of You and Your Business

Ever wonder where I get the exquisitely beautiful imagery used in my promotional materials - flyers, business cards, website, blog and newsletter? Cameron Karsten is my man!

Cameron Karsten Photography offers professional imagery in commercial marketing photography. With a unique eye for composition and lighting, Cameron draws excellence into any industry, specialized to help make your business shine in the light of infinite creativity. Whether updating old image archives for your website or looking to spark your new product with eye-catching advertisement, utilize Cameron Karsten Photography to professionalize your business, product or marketing material.

To view his various styles in yoga portfolios, jewlery design and Seattle's wellness community, please visit the LauraNidra Galleries, his personal website, and his updated Eye of the Photo Blog. For rates and scheduling, contact Cameron at cam2yogi@gmail.com or 206.799.9318.

Private Yoga & Yoga Nidra Instruction

2009-06-17T09:11:00.001-07:00

Private instruction with Laura DeFreitas is an opportunity to nurture and develop your practice. It is appropriate for the beginner seeking to understandyoga fundamentals as well seasoned practitioners hoping to deepen their practice. Each lesson is tailored to the individual's lifestyle, schedule and intention. In addition to yoga postures, a session may include breath work, meditation and/or Yoga Nidra. Instruction can take place in the comfort of your own home or at a Taj Yoga.

Rates

1 hour - $70 | 1.5 hours - $95

5 - 1 hour sessions - $325 | 10 class pass - $625

Contact Laura to set up your personalized private instruction package via phone: 206.240.9254 or email: yogini@lauranidra.com.

Yoga & Chocolate Workshop

2009-06-17T09:08:00.000-07:00

Yoga & Chocolate at Theo Chocolate. June 28th from 8:00 to 10:00 a.m.

Join Laura and Theo Chocolate for an energizing morning pairing of Yoga and Chocolate. The All Levels Hatha Flow Yoga class will develop balance, build strength and increase flexibility through Laura's signature sequencing. The Chocolate Factory Tour that follows will focus on the health benefits of chocolate that facilitate the body's ability to rejuvenate and restore after any form of physical activity. No previous yoga experience required. Please bring your own yoga mat and come prepared with an empty stomach and an open mind!

$18. Space limited to 25. Contact Theo Chocolate at 206.632.5100 to reserve your space.

Sunset Yoga Series

2009-06-17T08:39:00.000-07:00

Sunset Yoga Series. Mondays, June 15th - September 28th.

(No Class Labor Day)

7:30 - 8:45 p.m.

Join LauraNidra Yoga andCustom Smoothie for a Sunset Yoga Series. Sunset and sunrise are traditionally thought of as the most auspicious time for practice and reflection. Rain or shine, Laura will lead a 75-minute outdoor yoga and meditation class choreographed to end with the setting of the sun. These All-Level Flow Yoga classes will be structured around breath-directed movement sequences that build strength, increase flexibility and develop balance and focus. Students can expect to leave feeling centered and prepared for the week ahead. Post moving meditation enjoy a refreshing Custom Smoothie that will help replenish and restore the body.

No yoga experience required. Please bring your own yoga mat. Classes will meet at Custom Smoothie Fremont and proceed to outdoor practice area along the Fremont cut. In the event of rain we will practice inside Custom Smoothie.

$15 ($10 yoga/$5 smoothie) per person per class or $200 for 15 class series. Receive 10% off supplements at Custom Smoothie when you purchase full series. Payment for yoga portion ($10) in cash or check only.

Pre-Registration Required. 25 maximum participants. Contact Laura at yogini@lauranidra.com to reserve your space today!

Laura + Nidra + Yoga = LauraNidra Yoga

2009-06-05T19:53:00.000-07:00

I recently gave a presentation about LauraNidra Yoga to a group of business owners who knew very little about yoga. A question that came up in nearly every prior conversation with these group members was: "What type of yoga do you teach?" One answer to that question is the biography that appears on my website. Much of that biography means nothing to your average non-yoga teacher and even more of it is there to impress the masses with a list of fancy terms and qualifications. About a year ago the short answer to this question became: "I teach LauraNidra Yoga: Laura + Nidra + Yoga = LauraNidra Yoga." Suddenly my frustration with this commonly asked question was replaced by a desire to share why I'm passionate about teaching yoga and what inspires me in my practice. LauraNidra Yoga is best experienced first-hand, but you can read on and get the long answer....

Laura: I won't belabor the point by sharing my entire life story but will say that I came to yoga after 15 years of competitive gymnastic training. My body was batter and bruised but I was somehow able to ignore the pain and when denial didn't work four Advil usually did the trick. Yoga and Yoga Nidra brought me back home to my body and helped me to soften around the long held view of my body as an external object to be manipulated in space and denied at all costs, a view that was clearly no longer serving me. Learning to recognize the voice of my body and to acknowledge all of its messengers as valid certainly didn't happen over night. In fact, I maintained a gymnast mentality throughout my first years of yoga practice. I was drawn to acrobatic and challenging styles of yoga, I was secretly competitive and, looking back, yoga was still more of a performance than a meditation on body and breath. In 2005 Yoga Nidra stopped me in my tracks.

Nidra: Yoga Nidra is conscious sleep. The word yoga loosely translates as consciousness and the word nidra literally translates as sleep. It is said that one 45 minute Yoga Nidra practice is equivalent to 4 hours of regular sleep. Yoga Nidra is an approachable form of mediation that is extremely effective in alleviating stress, resolving emotional trauma and promotes physical healing. It is a voice directed practice practice that takes students through a step-by-step progressive relaxation of physical, energetic, emotional and mental bodies or koshas. Normally, in yoga meditation one remains in the waking state and gradually allows awareness to expand into other states that are usually unconscious. In Yoga Nidra, one leaves the waking state, descends into deep sleep, and brings waking consciousness along. In this way we access the prajna level of consciousness. Prajna, translates as supreme knowledge and contains our inherent wisdom as well as the roots of behavioral and emotional patterns that are the driving force behind actions. Yoga Nidra is a practice that allows us to experience mental and emotional patterns directly in order to be albe to reduce their power to play out due to conditioning and habit. Now energy is free to mindfully choose new patterns. The power of the practice rests in the the ability to attenuate the root causes of self-limiting patterns rather than simply cover old ones with a layer of new ones. After some years of practice, enough energy is freed for awareness to turn into itself. Often referred to as "The Sleep of the Yogi," Yoga Nidra is a play on words that reminds us that a true yogi is aware of True Nature through all states of consciousness, even sleep. The ultimate aim of Yoga and Yoga Nidra is to restore awareness to True Nature. True Nature's essential qualities are that of light, wisdom, discernment, all- sufficiency and unconditional love. This is not something that we create but something that we are and always have been.

I first experienced Yoga Nidra at the 8 Limbs Yoga Advanced Teacher Training. At the time, as far as I was concerned, it lived in a realm on the opposite side of my world of yoga. Nonetheless, it spoke to me and my initial experience changed the trajectory of my yoga practice. I am currently in the process of becoming a Certified Integrative Restoration (iRest) or Yoga Nidra Instructor under the tutelage of Richer Miller and the Center for Timeless Being. I am one of the few working toward this certification in the greater Seattle area. The discovery of Yoga Nidra was a great blessing. On a gross level it offered a very real sense of balance to my often over zealous and extroverted schedule. On a subtler level it revealed a sense of Presence and Knowing and offered guidance in the art of being rather than doing. This in turn softened my competitive, perfectionist tendencies and allowed me to welcome the fullness of my being into the proverbial room. Fortunately, they call it yoga practice and not yoga perfection. I still swivel back and forth on the teeter totter of life but at least now, most of the time, through mindful welcoming and listening, the Seer can See that the feared hot lava below my perch is just bark.

Yoga: I teach 6 weekly yoga asana classes and bi-monthly Yoga Nidra classes at Taj Yoga on Crown Hill. Taj Yoga is run differently than most yoga studios in Seattle in that it is the home to five independent yoga professionals each operating their individual businesses. Long-time Seattle yoga teacher Theresa Elliott directs and maintains this community yoga space. This 'co-op' model, if you will, allows me to focus on the quality of my instruction in two ways: limiting the number of classes I teach each week and small class-sizes. Minimizing the number of classes I teach ensures that I can give 100% in each and every class I offer. Small class-sizes means students enjoy abundant personal attention. Since completing the Pacific Yoga Teacher Training in 2003 I have been heavily influenced by the Ashtanga and Universal Styles of Yoga. These are dynamic styles of vinyasa or flow yoga that I modify to teach adults of all ages and abilities. My classes combine the strength and accuracy of held postures with the grace of breath-directed movement sequences. Classes are structured around the sun salutation and breath awareness to build strength, increase flexibility and develop balance and focus. Each class begins and ends with a chant and brief meditation practice.

LauraNidra Yoga: My life experience coupled with my study of Yoga and Yoga Nidra create an unique classroom experience I call LauraNidra Yoga. Yoga Nidra infuses all of my ongoing yoga asana classes. These classes use the body as the medium to connect with emotional and mental layers of being. I encourage students to listen to the body's intuition and to trust in it's innate healing potential. Yoga means something different to everyone. For some it is a form of physical exercise, for some it is a time for introspection and meditation, for others it is a spiritual practice and for still others it is a lifestyle. I welcome them all. I was first drawn to yoga for its obvious physical benefits but at this point in my practice it is all of the things listed and so much more. It is my intention to meet students where they are and to support them in practicing deeply wherever they are. It is my intention to be a conduit through which the teachings of yoga may reveal the fullest expression of Light and Wisdom that lives within each and every one of us. It is my intention to allow the Presence in Motion felt in asana practice to transition seamlessly into the daily happenings of life.

Salutations to the Sun Workshop. Sunday, June 21st 2009.

2009-04-25T17:50:00.000-07:00

Heliotropes unite! Join Laura in her annual celebration of the longest day of the year. Honor the life-giving energy of the sun in this ancient form of body prayer. Surrender to the rhythm of 12 sets of 9 Sun Salutations and leave feeling cleansed, clear and ready for some sunshine. This is a form of Bhakti Yoga or the yoga of devotion. Your intention and dedication in this practice is much more important than the number of sun salutations you complete. Do as little or as much of the movement as you feel right for your body and spirit. Modify, sit, breath, be present.

Details: Sunday, June 21st from 9:30am - 12pm.

Location: Taj Yoga in the Crown Hill neighborhood of Seattle.

Cost: $35 Space is limited to 20 participants. Pre-pay online with Pay Pal and contact Laura at yogini@lauranidra.com prior to June 14th 2009 to register for this workshop and reserve your space.

Whitewater Rafting & Yoga Retreat on the Salmon River, Idaho.

2009-04-25T17:43:00.001-07:00

Whitewater Rafting & Yoga Retreat on the Salmon River, Idaho.

August 16th - 21st 2009.

Join Winding Waters Rafting & Laura DeFreitas in a very special opportunity to practice yoga on the beautiful white sand beaches of the Salmon River, Idaho. The Salmon River offers a perfect setting for reconnecting with Self, Mother Nature, friends and family. Experience the calm pools, exhilarating rapids, magnificent Pacific Northwest scenery and the rich cultural history of this incredible river canyon. Daily yoga classes on this retreat will bring balance and relief to key areas involved in this outdoor adventure while cultivating the mindfulness needed to successfully and safely negotiate the river. No previous yoga or rafting experience required.

Retreat Cost: Space is limited to 12 people. $1100 if paid prior to June 1st 2009. $1250 adults/$1086 youth thereafter.

Retreat Includes: 1st night lodging in Clarkston, WA at Quality Inn, all food (vegetarian option available) beginning with breakfast at hotel and ending with lunch on last day, experienced river guides, all river equipment, tents, sleeping pads, dry bags, ground transport to and from the river, 1 or 2 yoga sessions daily.

Space is limited to 12 participants. Email Paul Arensten to register and reserve your space - paul@windwatersrafting.com. Visit Winding Waters Rafting For More Information.

Yoga & Balinese Culture Retreat in Bali, Indonesia. March 4th - 17th, 2010.

2009-04-25T17:28:00.000-07:00

Yoga & Balinese Culture Retreat in Bali, Indonesia. March 4th - 17th, 2010.

Join Danu Tours & Laura DeFreitas in an excursion into the Balinese culture through the eyes of the Balinese. This retreat is designed for those who wish to observe and appreciate such an experience while enhancing their own well being with nurturing and invigorating daily yoga classes with Laura. We begin on the coast in Candi Dasa where you will have time to relax, get your bearings, stretch out and revitalize. The trip proceeds to Ubud, the cultural and artistic heart of Bali, where you have a taste of traditional performances, local arts, crafts and shopping. This retreat encompasses one of the most important holidays on the Bali-Hindu calendar year, Nyepi, the New Year, when the entire island celebrates a ritual purification. The festivities involved with Neypi include performance, procession, meditation, and in some cases, trance dance.

Retreat Includes: *Two yoga & meditation classes most days with Laura. *A traditional massage and a body revitalization experience. *Attendance at 2 traditional dance performances. *Island tours include visits to Tenganan aboriginal village,Tampaksiring Temple, Tirtagangga Water Palace, Royal Palace of Amlapura, Kerta Gosa Hall of Justice, Petulu village heron preserve. *Visit to artists and craftspeople in their home-studios. *Volcano climb (optional). *Purification ritual at sacred springs. *Two snorkeling excursions. *Breakfast each day, lunch at Gandi Ashram Candi Dasa, dinner at Surya's family home and happy hour at the home of your guides (Note not all meals included). *Seminars on rites of passage, bargaining, history and politics, trance and sacred masks, local customs and culture, language, Hindu religion & caste system, rites of passage. *Special excursion to attned the Melasti ceremony in Sanur and the Mercaru procession in Denpasar. *Airport transfers. *Services of Madé Surya or Judy Slattum, professional guides. *5 nights at Candi Dasa Beach. *7 nights in Ubud. *Round-trip airfare via Seattle, SFO, LAX, or NYC.

Retreat Cost: $3,100 US.

Space is limited to 15 participants. $350 non-refundable deposit due by September 1st 2009 to reserve your space for this retreat.

Contact LauraNidra at yogini@lauranidra.com or visit Danu Tours for more information. To view photographs and daily descriptions of the 2008 Bali Retreat visit Cameron Karsten Photography Travel Blog.

The Meaning of AUM

2009-03-09T16:30:00.000-07:00

I initiate the start and end of my practice time with the sound of AUM. What is the significance of this mantra? What gems of meaning lie within its vibration? The AUM mantra is said to be a direct path on the road of spiritual practice. Chanting the AUM mantra, along with a deep feeling for the meaning of what it represents, brings both the realization of the individual Self and the removal of obstacles that normally block that realization.

One way to understand this sacred sound is to think of it as the voice and creative source (isvara) of the entire universe (I.27). The study of physics teaches us that everything, without exception, vibrates and that that vibration has a certain frequency or sound. AUM is the coalescence of all the sounds in the universe. According to the Yoga Sutras of Patanjali, the AUM mantra is a direct path to samadhi – the eighth limb of the eight-limbed path to Yoga (I.29). Samadhi is the culmination of the Yoga practice whereby one experiences a total absorption of attention in an object. In the state of samadhi everything in the field of consciousness falls away except the object in which the attention is absorbed (III.3). Repetition of AUM is a direct path to samadhi because it leads to the experience of its meaning (I.28) and is away of achieving nirodaha the “cessation of the turnings or fluctuations of consciousness (I.2).”

A more specific way to practice and understand the AUM mantra is contained in the twelve terse verses of the Mandukya Upanishad, which outlines the philosophy and practices of the mantra. It has been said that the wisdom of the ancient sages is in the four Vedas, that the juice of the Vedas is in the Upanishads, and the juice of the Upanishads is in the Mandukya Upanishad. The statement that if one understands its teachings, no other teachings are needed is a clear comment on the strength and wisdom of this practice.

There are four main levels of consciousness outlined in the AUM mantra. Each of these are experienced on the inner journey of meditation and contemplation. These levels of consciousness exist universally, regardless of whether the practitioner chants the mantra or uses its visual symbol. In either case, the underlying principles are extremely beneficial for all seekers in purifying and clearing the mind. When chanting AUM the yogi strives to remember the four parts of the mantra, one after the other, along with their meanings. Over time this practice brings increasing insight and eventually leads to the ultimate realization of this path – direct experience with Absolute Reality (turiya)– the state of Self Realization.

Each of the three sounds of the AUM mantra (A-U-M) symbolizes a specific state of consciousness. After these three sounds, there is a distinct silence. The silence symbolizes the fourth state of consciousness – consciousness or awareness itself. Not only does the sound vibration of the mantra represent the four levels of consciousness, so too does the visual symbol.

The lower curve of the AUM symbol represents the gross, conscious, waking state called Vaishvaanara and is the “A” of the AUM mantra. This state is experienced as actions, speech and thoughts of which we are “consciously” aware. The unconscious processes of deeper states are also present here but generally go unnoticed.

The central curve of the AUM symbol represents the subtle, unconscious, dreaming state called Taijasa and is the “U” of the AUM mantra. This is the state in which dreaming occurs. It is the level where the mind can work out the unfulfilled desires, attractions and aversions not allowed to be played out in the waking, conscious state.

The upper curve of the AUM represents the causal, subconscious, deep sleep state called Prajna and is the “M” of the AUM mantra. The deep sleep state is where life impressions are stored in their latent form. It contains the roots of our behavioral and emotional patterns (samskaras) that are the driving force behind actions (karma). The desires, attractions and aversions that play themselves out in dreams or turn into action and speech originate in this level. These latent impressions are seeds, waiting for water and fertilizer so they may grow in the field of dreams or waking life. The Sanskrit word for the third level of consciousness, prajna, translates as supreme knowledge. Thus, this level of consciousness harbors our inherent supreme knowledge. It is this level we access in the practice of Yoga Nidra, conscious “yogic” sleep. Normally, in yoga meditation one remains in the waking state and gradually allows awareness to expand into other states that are usually unconscious. In Yoga Nidra, one leaves the waking state, descends into deep sleep, and brings waking consciousness along. Yoga Nidra is a way in which to experience the part of the Self that has never slept a day in its life – the Presence that bears witness to all fluctuating states and levels of consciousness. Yoga Nidra is also a practice that allows one to experience thought patterns directly and thus be able to reduce their power to play out due to conditioning and habit. Now energy is freed to mindfully choose new habit patterns. The power of the practice lies in the ability to burn and attenuate the route causes of self-limiting patterns and in the planting of new seeds. This is more effective than simply pasting another layer of habits over the top of old ones. The practice of which only creates inner conflicts and leads to “a fall from the wagon” despite the strongest of intentions.

The dot represents the fourth state, turiya, which encompasses, permeates and is all the other three states. This is the silence that follows the “A,” “M,” and “U” of the AUM mantra. The arc below the dot symbolizes the distinction of the fourth state. Turiya literally means “the fourth” and stands above, though ever a part of the other three states. Turiya is technically a non-state as it always bears witness to the other states. Throughout each day we move in and out of the other three states yet turiya remains. Turiya is like to standing on the top of a three-story building. From each of the three levels one can only see out through a window, whereas from the roof you can see panoramic view.

References:

Yoga Sutra Workbook: The Certainty of Freedom by Vyaas Houston, MA

Mandukya Upanishad and Yoga: Twelve Verses on OM Mantra

Home for the Holidays

2008-12-05T09:01:00.000-08:00

My Aunt Debbie made each of the ladies a custom apron for the Holiday Cooking Event! We're missing a few ladies but I think we held the kitchen down well. Two turkeys and twenty hungry hippos later we were spent!

Sheltie Puppy Love!

Getting both to stay inside their respective stocking was a fun challenge.

Spikey the Spruce - Our LIVE Christmas Tree - Decorated with LOVE!

The Ethics of Teaching Yoga

2008-11-22T16:18:00.000-08:00

The ethics of teaching yoga are complex, controversial and often dry issues that are nonetheless absolutely essential to a solid teacher training program. The ethical quandaries that can arise in and outside the classroom affect us all whether we are a student or a teacher, male or female. My intention is to generate awareness and dialogue around the subject of ethical teaching so the art and practice of yoga can continue to flourish.

Initially I was so overwhelmed with the logistics of teaching classes that did the authentic practice of yoga asana, pranayama and meditation justice that I didn’t give too much thought to the ethical responsibility of teaching. Ethical inquiries were certainly addressed in my teacher training but I didn’t take the time to establish my own personal code of ethics until much later. This code of ethics continues to morph and grow with every class I teach. In the beginning I handled each situation as is arouse and did my best to follow through with decisions and actions that felt ethical in both a narrow personal sense and a broad universal sense. I certainly made my mistakes and to this day I don’t claim to have all the answers. I do know that the journey to this point was invaluable in the development of my own internal ethical compass, boundaries, and intuition. I am grateful for the opportunity to teach the Ethics of Teaching segment of the Yogalife Teacher Training in Seattle, Washington for it has proven to be yet another avenue for self-discovery, clarification and reflection. In my research and reading on the topic I’ve found my personal beliefs resonate most strongly with Donna Farhi’s. Her book “Teaching Yoga: Exploring the Teacher-Student Relationship” and accompanying CD “Holding A Heart In Our Hands” have been instrumental in my own process and in the creation of this teacher training segment.

When discussing the ethics of teaching yoga it is helpful to first inquire into the purpose and meaning of yoga. The longer I tread the path of yoga the more it is a means for me to return to something that is and always has been complete, full of love, joyful, and free – the True Self. Those on the path will attest to the dedication required to meet and welcome the suffering of our own creation the practice reveals. When we attach to false perceptions about ourselves and believe that we are limited to the vehicle of the body, and the fleeting feelings, sensations and thoughts of the mind we forget who we really are and become defined by alternating waves of fear, love, pain, pleasure, comfort and discomfort. Yoga shows us how to systematical deconstruct and dis-identify with all that we hold true about ourselves, both positive and negative, to reveal a clear and discerning light within. What speaks to me about the eight-fold path of yoga is its affirmation that the journey is not about changing or creating anything new but restoring an awareness of that which has always been. Yoga is something we are. Yoga is a way of life. It is a commitment to living life as fully as possible according to the ten ethical precepts recorded by Patanjali in the Yoga Sutras.

The Yamas and Niyamas are often viewed as the ten commandments of Yoga. We all fail at times and everyone makes mistakes but we are redeemed through the intensity of our aspiration and a heartfelt desire to live by these precepts. Richard Miller stated that the Yamas and Niyamas are emphatic declarations of who we are when we live connected to our True Nature. We are peaceful, truthful, generous, pure, joyful, self-reflective, grateful and devoted beings and through the practice of yoga these qualities shine brighter and brighter. The Yamas and Niyamas are also referred to as inner and outer restraints. I believe that we, the human race, are not inherently “bad” and I am grateful for Donna Farhi’s clarity around the purpose of these restraints. What we are trying to restrain is the deeply rooted belief that we are separate and the tendency to see the world in shades of us and them, me and you. When we loose sight of the intrinsic interconnectedness of all beings everywhere it may make it easier to act outside of the precepts of True Nature and engage in harmful actions, words and thoughts.

Now that I’ve shared a few thoughts on the meaning of yoga, an inquiry into the role of a yoga teacher follows. The word “to educate” comes from Greek midwifery term “educari” which translates as “to be present for the birth of.” As teachers of yoga we hold sacred space in which the student can safely undergo the fiery process of transformation. The teacher-student relationship is an incredibly potent one that can change the trajectory of a life in an instant. Hence the two-fold need for a strong desire to facilitate the blossoming of a student’s greatest potential and clear boundaries. Implicit in the teacher-student relationship is an imbalance of power. We often work with students at a critical point in their life where they sit on the precipice of repeating history or creating new patterns of thought and behavior that lead toward future healing. The teacher in whom the student has placed their absolute trust can affect the direction they go for better or worse. As much as teaching yoga is about boundlessness it is also about the creation, maintenance and defense of healthy boundaries so as not to abuse this power. Boundaries are necessary throughout the process of transformation. Without them the process gets blurry and effectively ends. Thus, as teachers we constantly engage is self-reflective study. Asking questions such as “Would I like to be treated in this manner?” “How will I feel about this later?” “Will this behavior require me to lie, be untruthful or cause suffering for me or another?” and “Is this action a departure (abuse) from the purpose of teaching or selfishly motivated?” can help us hone our internal compass and firm our boundaries.

The yoga teacher wears many hats. Some hats are consciously assumed while others are unconsciously projected and transferred from the student onto the teacher. The teacher may simultaneously or alternately live in the students mind as the teacher, healer, priest, therapist and coach archetype. The teacher may live larger than we know in the student’s mind and the experience of being unconditionally seen and accepted by another can be as intoxicating and addicting as a drug. The dynamic of this relationship can facilitate the abuse of power and has the potential to breed a co-dependence that can inhibit the ultimate aim of the Yoga – the recognition of the inner teacher. Adoration can lead to self-aggrandizement on the part of the teacher and an unhealthy yielding of power on the part of the student. A teacher in the truest sense humbly steps off the pedestal and encourages the development of self-reliance and freedom thereby passing the torch and igniting the students own inner light and wisdom.

In the end as Banner and Cannon so succinctly suggest in their book “The Elements of Teaching,” “Teachers are ethical not only because the trustee role requires it, teachers are ethical so that their students can learn to be ethical too.” This is no small feat. At times in my teaching career I have felt like an isolated island in an archipelago of other teaching islands. Actively reaching out to colleagues and senior teachers in my community has been an amazing source of support and affirmation in the search to live ethically and authentically within my boundaries. I hope that this brief article supports you in your teaching and allows the greater teaching community to take another step forward in creating a safe yoga environment for all practitioners.

Injury Lights the Way

2008-11-13T13:13:00.001-08:00

Accidents happen and lately they have been happening close to home. Lisa and Sandy attacked by a dog, Cameron's bicycle accident and tonight when the elevator door opened I stared into the battered and bruised face of a man who looked as if he'd done a face plant into a storm drain. In times like these it can be difficult to see the silver lining yet is important to remember that even injury can be a teacher and often it is one of our greatest teachers. Something as individual as a misunderstanding with a colleague or as global as the abuse imposed on our planet are tremendous opportunities for growth.

I’ve had a few minor injuries and one serious injury in my Yoga career thus far. The minor injuries were wake up calls that underscored the importance of being truthful about my body’s capability and the value of being content with one’s own practice at any given moment. The serious injury completely transformed my approach to teaching, practicing and living Yoga.

I broke my leg during a period of major transition that left me feeling completely ungrounded and desperately in search of my center. Hobbling around on crutches was a poignant reflection of my inner state. Once I moved through the initial shock, pain, restlessness of being temporarily disabled, my injury catapulted me into a deep inquiry around the unresolved residues that led to my accident, the trauma itself and the ensuing emotional aftermath. At this point I had found Yoga Nidra but not my teacher Richard Miller. I had yet to develop the language to describe the step-by-step reintegration of mind, body and spirit I was experiencing. Looking back it is clear that Yoga Nidra was one of the major lines that pulled me up and out of the mire and back onto a path where work and play, offering and receiving are equal. Two years later, this process continues to unfold and reveal more guests to welcome into my cozy living room.

The first set of emotions and beliefs I welcomed related to my ideas regarding work, work ethic, discipline and competition. I loving refer to myself as a recovering type-A personality. The qualities of a type A personality are essentially beneficial if kept in proper balance. When out of balance however these qualities can threaten physical vitality and emotional health. The same is true of other personalities, though the type A's are notorious precisely because their determined and outgoing energy makes them difficult to miss. Historically it is always been challenging for me to do “nothing” or to just “be”. I have a very busy mind and am always on the move. I equated even momentary stillness with laziness or failure and was frantically avoiding the discomfort of sitting alone with myself. I had fully adopted the belief that I am a measure of what I do rather than who I am and this was the flame that led to my self-combustion. The heavyweights in the arena of self-defeating inner dialog are shame, blame and guilt and the accident left plenty of all three to wrestle with. When able to transcend this trio I moved deeper into the intricate web of my psyche in search of the core belief that led me to take an action that put my physical well being behind that of an automobile’s.

My type A tendencies were also present in my yoga practice. Initially I was extremely goal oriented and the concept of enjoying the journey flew right over my head. Practices that involved movement for movement’s sake or body sensing where foreign and uncharted territories I dared not enter. After 15 years of gymnastic training, everything was a competition and I was my own biggest rival. I was, and continue to be, drawn to physically challenging and acrobatic styles of yoga. My unexpected injury not only forced me to slow down but it provided an opportunity to get comfortable with the uncomfortable. The simultaneous discovery of Yoga Nidra was a blessing. It softened my perfectionist tendencies, ameliorated self-imposed pressure and taught me to enjoy being instead of always doing. The gem of the practice is that it pacifies the harsh voice of my inner critic by simply welcoming it. When this happens I have effectively created a space for the whole of myself to shine.

Yoga and Yoga Nidra teach us that we are more than the collection of labels and roles we assume unconsciously or by choice throughout our life. Thus it follows that I began to examine the many ideas about the role of a yoga teacher. Right away I was confronted with the fact that being injured I was no longer able to perform and demonstrate the postures I taught daily. I also became acutely aware of the pedestal I had put myself up on through the encouragement of my ego and the projections of students. A belief that yoga teachers are immune to the trials and tribulations of life and are perfectly healthy, selfless and equanamous beings announced itself. A motto I picked up from a Portland based teacher resonates, “Yoga teachers are human too!” As a yoga teacher it is my intention to mirror my own commitment to authenticity, balance and self-study so that students have permission to walk their individual paths and let their inner teacher light the way. All teachers will inevitably make mistakes both in and outside the classroom; this is part of being human. But being human isn’t a loophole. We must take responsibility for our thoughts, decisions, words, and actions.

And so I did. There was a part of me that wanted to avoid the studio and my classes but I hobbled in, sat myself down, crutches and all, and taught anyway. The mutual learning that resulted was immediately obvious. I found that I was rather attached to practicing along with my students and that they in turn were attached to me showing them. Not only was this an unwise practice for the longevity of my teaching career, but it prevented students from learning through their own experience and from one another. Everybody is different and the importance of finding your own way into a pose became a central theme in my teaching. I also realized the potential for comparison that arose out of my constant demonstrating and that my body perhaps wasn’t the most appropriate tool for learning. Being stuck at the front of the studio I also saw how vague my instructions were and could continue to be when I was doing the postures along with the group. The mindfulness involved in speaking clearly and succinctly while remembering a complex sequence is incredible. Often I was more exhausted than if I had been practicing the entire time! Lastly, I realized that by practicing while teaching I was unable to truly be there for the student. I couldn’t see where they needed clarification or assistance and therefore couldn’t truly teach or teach responsibly.

Ultimately, breaking my leg deepened my knowledge as a teacher and student of yoga. When I finally got out of my cast, I learned an array of modifications that I can share when necessary. I was given a small view into what it is like to being disabled and the experience left me with a profound respect and empathy for individuals permanently or temporarily handicapped. Two years latter I am still digesting and healing from the experience. Balance in all its manifestations is something I strive to maintain in my life.

Earth and Ocean: A Yoga and Surf Retreat

2008-11-13T07:33:00.000-08:00

Earth & Ocean: A Yoga and Surf Retreat with Laura DeFreitas

Las Olas Hotel, Costa Rica. December 1st - 6th 2008

Join Laura DeFreitas and Las Olas Hotel for a week of yoga, sun and surf in Playa Hermosa, Costa Rica. This all-inclusive package is an amazing opportunity to explore two traditions that compliment and enhance one another. Las Olas provides first class professional surf instruction and will have you going down the line in no time. Daily yoga classes focus on balance and strength while counterbalancing key areas and cultivating the mindfulness and embodiment needed to successfully and safely negotiate a wave. Yoga and surf share a deep respect for Mother Nature and together offer the confidence and grace to fluidly ride life’s big waves. No previous surf or yoga experience required. Surf lessons and breaks available for all levels.

Retreat Costs: $590

Package Includes 5 Nights Beachfront Accommodations, Airport Transfers, Daily Yoga Lessons, Surf Lessons and Equipment and Two Meals a Day. Airfare not Included.

For More Information or Make Reservations for this Amazing Winter Getaway Visit: www.lasolashotel.com
For More Information About Laura DeFreitas and Yoga Visit: www.lauranidra.com

Local Contacts: Surf Questions - 650.270.9993. Yoga Questions - 206.240.9254

Sadhana: Your Practice is Your Teacher

2008-10-13T16:02:00.000-07:00

The 3rd Warrior: Commitment and Balance

Photograph: Cameron Karsten Photography

Yoga is an ancient spiritual tradition, science and art of living founded upon the knowledge that all life is interconnected. Yoga, often inadequately translated as “union,” refers to the action of awakening to, as well as a description of, the unified nature of the True Self. When we perceive ourselves to be separate from life we suffer. As a result of this misperception our actions in the world may be misguided, causing unnecessary pain to ourselves and others. Yoga teaches that we can free ourselves from of unnecessary suffering by recognizing that no “one” and no “thing” is separate from us. We achieve this undivided state through an earnest and careful practice of the eight limbs of Yoga as recorded in the Yoga Sutras of Patanjali.

The eight limbs are the very foundation of yoga. Though many volumes can be devoted to their meaning and application, it is an endeavor that is beyond the scope of this paper and I will keep my description brief. The eight limbs consist of moral codes for living (yamas and niyamas), physical practices (asana) and breath awareness techniques (pranayama) designed to purify and strengthen the mind and body so that attention is free to turn further inward. Through consistent practice we begin to dis-identify with the objects and thoughts held captive by the five senses (pratyahara). We recognize the impermanence of the contents of our consciousness and are invited to concentrate the mind (dharana) on what is unchanging and of lasting value. In time we learn to surf life’s waves with grace so that even in the face of monsoon season, we are able to maintain our equanimity (dhyana) and thereby liberate ourselves to attain our highest potential (samadhi). This may sound all well and good, but the practice of Yoga requires a genuine commitment to become established in the state of freedom. Yoga is for those who are disciplined and perseverant, devoted and humble in a field where everything is verified and understood through first-hand experience. Fortunately, it’s called Yoga practice, not perfection. On this path I think you will find your practice to be your greatest teacher.

The beauty of Yoga is that it is not a religion. Yoga is a philosophy of existence free of dogma and a paternal figure that actively defines your progress. Yoga allows you to come as you are and meet what is arising in the moment. With the veil of perfection raised there is enough room for all of you to show up, even the parts you question, judge and would rather deny. My own personal definition of Yoga has to do with holding space for all aspects of the self. In order to embrace the union of Yoga we must welcome all of ourselves into the room. Yoga isn’t about rejecting or repressing certain things while elevating others. It’s not a power struggle of sacred and profane. It’s about being with it all just as it is, equally. In this way we transcend our patterns of thought, emotion and behavior and resolve residues of unfinished “business.” We step off the figurative wheel of suffering.

Now that you’ve committed yourself to the practice of Yoga and perhaps teaching, you’re probably wondering what comes next. The two pieces of wisdom I will impart from my own experience as a student and teacher of Yoga are: Start where you are and never take off your student “hat.” Most of us are drawn to Yoga through the practice of physical exercise or asana. If you are a considering teaching Yoga this is a fantastic place to start as the largest part of most mainstream studio and fitness club classes are devoted to the art of sequencing, adjusting, demonstrating and calling postures. For this reason, a dedicated asana practice, whether at home or elsewhere, is essential for beginner teachers. The Yoga tradition is not interested in textbook explanations and diagrams. It is primarily concerned with first hand knowing of its observances, physical and otherwise. Practicing asana is especially important in finding unique ways of describing sensation and succinct ways to language technical cues. When you first start teaching you will be amazed at the various ways a simple physical instruction can be interpreted! You are not alone if as you read this you are badgering yourself for not currently having a home practice or are stuck with the quintessential “blank screen” syndrome. Remember your practice is for you and you alone. Try to let go of the “right” way of doing things and find your own way into the practice.

There are various ways to cultivate your home practice. My personal practice involves taking a moment to settle in and listen to what is arising in the moment. This can be done by coming to your seat or to stand and feeling into your body and breath. Open all of your senses and notice what is present. Welcome all physical sensations, emotions, thoughts, beliefs and images into awareness. There may be an overwhelming amount of messengers or not a one. Nothing is still something and if continue to feel stuck notice if you are striving or thinking your way in to your body. Can you melt your eyes and mind into your heart and feel the body from there? Usually something will announce itself quite adamantly. It may be stiffness in the hips or a tired feeling that leads you to a hip opening or restorative focused session. If you need more structure to your practice try focusing on a certain area of the body or category of postures (i.e. forward bends, back bends, standing poses). You can refer to books, videos and sequences you remember from classes you’ve attended to supplement your intuitive process. It may also be helpful to set aside twenty minutes rather than an hour and allow your practice to grow organically. It’s worth saying again; your practice is your teacher. It is only through consistent practice that you become your own unique flavor of teacher.

Cultivating a home practice means never taking off the student “hat.” As teachers, particularly new teachers, we are vulnerable to getting carried away by the many demands and “hats” of the role. It is easy to get so swept up in teaching that I forget to make time to nurture myself as a student of Yoga. For this reason it is crucial to continue learn at home or with other teachers in your community. This alone establishes a fertile ground of inspiration for the teachings of Yoga to naturally and authentically travel through you to your students, family, friends and colleagues. As Donna Farhi states in her book Teaching Yoga, “In the study of Yoga, the teacher can lead the student only as far as she has gone herself. She can shine the light only into places that she herself has been willing to go.” This is no small task and may take a lifetime to explore. The Yoga Sutras define practice as the ability to remain there (I.13). Thus we come full circle; start where you are and continue to evolve and grow as a student of Yoga. Make it your own and teach what you practice. Students have an uncanny ability to sense ingenuity but when it comes from your heart and first-hand experience you can never go wrong. As teachers we mirror the student’s search for authenticity. We will all undoubtedly fail at times but what is most important is the teacher’s sincere and deep commitment.

Lastly, I feel it worthy to mention the practice of Yoga is not limited to physical postures. Your individual work may involve breath awareness, meditation, mantra, reading sacred texts or related books, reflective writing or other creative expressions. If done mindfully, you can be doing Yoga while washing the dishes, walking to work or talking to a loved one. Your practice can blend seamlessly with everyday life and completely transform the way you experience the world.

The place of light within me greets, honors and welcomes the place of light within you. When you are in that place in you and I am in that place in me, we are one. NAMASTE.

Japamala Workshop 2008

2008-10-08T08:04:00.000-07:00

In 2007, my dear friends, Samantha Spitzer and Julia Einarson, and I started an annual tradition of leading a Japamala Workshop at Yogalif e in Greenlake. A mala is a set of 108 beads used during chanting or meditation. A mala is used to focus one's awareness and concentration while repeating a mantra. Malas have been used by practitioners from many disciplines for thousands of years.

During the workshop, participants create a mala and use it to repeat the Gayatri Mantra 108 times. Please visit my Blog, Gayatri Mantra: The Celestial Song of Light, for more about the meaning of this beloved chant. Participants learn how to use the mala, the significance of each bead, and the meaning of 108. Also included is a discussion of the yamas and niyamas. Please visit Samantha's Blog on the meaning of the yamas and niyamas.

This year we've decided to save a tree or two and go paperless. We hope you enjoy perusing the materials online with the confidence in knowing they'll always be there when you feel like refreshing your memory. Its not too late to join us! We look forward to chanting with you....

Gayatri Mantra: The Celestial Song of Light

2008-10-07T14:42:00.000-07:00

Gayatri Mantra: The Celestial Song of Light

It is the support of every seeker after Truth who believes in its efficacy, power and glory, be he of any caste, creed, or sect. It is only one's faith and purity of heart that really count. Indeed, Gayatri is an impregnable spiritual armor, a veritable fortress, that guards and protects its votary, that transforms him into the divine, and blesses him with the brilliant light of the highest spiritual illumination. – Swami Sivananda

Meaning and Origin

To recite the Gayatri Mantra is to enter the stream of generations of spiritual seekers who have repeated the sacred incantation for thousands of years. The Gayatri is considered “the essence of the Vedas.” The four Vedas are the oldest and most revered of the Hindu sacred texts. Veda means knowledge, and thus this mantra illuminates your intellect and lights your path. The Gayatri is an appeal to the Divine to awaken and strengthen the powers of discernment and wisdom. Chanting it fosters and sharpens the knowledge yielding faculty and bestows all that is beneficial to the chanter. The Gayatri is highly revered in Hinduism, second only to the mantra AUM. It is a prayer that asks for a clear intellect so that the Truth may be reflected therein without distortion. It is universally relevant for any spiritual seeker for it is a revelatory song about Light: the Light that represents our True Nature as unchanging and undivided Pure Presence. The Gayatri is an earnest exclamation that everything is an expression of Pure Presence. Understanding and purely loving the essence of the Gayatri Mantra is seen by many to be one of the most powerful ways to awaken mind and soul. Just as we take bath to cleanse our bodies, so we chant the Gayatri Mantra to purify our mind and intellect.

Gayatri is the name for a Vedic poetical meter that contains three lines of eight syllables each. The word Gayatri is a combination of Sanskrit words: gaya (vital energies) and trayate (preserves, protects, grants liberation). The word mantra means “instrument of thought, sacred text, or a prayer of praise.” Together the words gayatri mantra can be translated as “a prayer of praise that awakens and protects the vital energies and gives liberation.”

There are, therefore, many gayatri mantras, but the one shown above is the oldest and most well known of all. In Hinduism each God and Goddess is associated with a particular gayatri mantra. There is a gayatri for Ganesha, Shiva, Vishnu, Lakshmi and so on. Most people are unaware that when Hindus refer to the Gayatri Mantra they mean the one discussed below.

The deity associated with the Gayatri Mantra is the Sun, Savitri. The more common name for the sun is surya as in surya namaskar (sun salutations). Generally surya is the name for the sun while it is above the horizon and savitri is the sun as it is rising and setting just below the horizon. There is a great metaphor in Hinduism that when understood explains a lot about the Hindu way of seeing the universe. The metaphor is: “the sun equals light, which equals knowledge, which equals consciousness.” This metaphor applies not only to the Gayatri Mantra but also to the design of temples and homes and to details such as the clockwise circumambulation involved in rituals and prayer.

Word-by-Word Translation

The first line: om bhur bhuvah svah is not technically a part of the Gayatri Mantra. It is a special invocation that has been added to the beginning of this famous mantra. This invocation is important and will be discussed after an explanation of the Gayatri Mantra itself. The three lines of the Gayatri Mantra are: 1) tat-savitur varenyam 2) bhargo devasya dhimahi 3) dhiyo yo nah pracodayat.

The word tat is a neuter pronoun meaning “that.” It is a direct reference to Savitri. According to the metaphor mentioned above, the Sun, as the source of illumination, heat, food and so many other precious things in our life, can be seen as a symbol of God.

There are two verbs in the Gayatri Mantra: dhimahi and pracodayat. Dimahi means, “let us meditate.” So the second line of the mantra is “Let us meditate on the Light (bhargo) of the Sun which represents God.”

The verb pracodayat literally means, “it should push.” It can be more poetically translated as, “let it inspire.” Dhiyah is “thoughts” so the final line of the mantra is, “let our thoughts be inspired.”

The most literal meaning of the Gayatri Mantra is, “Let us meditate on the Light of the Sun which represents God, and may our thoughts be inspired by that divine light.” My favorite translation is:

We recognize the glory of the Light that illuminates the three planes of experience: the physical, astral and celestial.

Let us meditate on the sacred Light of the effulgent source that shines within us.

Let that inspire our thoughts and awaken the Self as the Light that pervades the entire Universe.

The Great Utterance

As mentioned above, the first line of the mantra, om bhur bhuvah svah, is not part of the Gayatri Mantra itself. This special invocation is called the mahavyahriti or the “great utterance.” AUM is the voice of the universe out of which everything emerges. It is the great vibratory symbol for unitary Consciousness. The three words, bhur, bhuvah and svah express a “call to creation.” Taken collectively they honor and invoke the light of the Sun (or the Light of the Sun God, Savitri) that shines on Earth (physical plane), the sky (astral plane), and in space (celestial plane). The implication here is, “let that light also shine on me.”

The technical explanation of mahavyahriti has to do with more esoteric yoga practices. Simply put, the Earth is one of many planes of existence. In fact, above Earth are six higher planes or heavens. Including Earth, there are a total of seven higher planes (heavens) and seven lower planes, or hells, below this earth. Earth is in the middle. If you have ever heard the expression, “he is in seventh heaven,” this is a reference to the Hindu idea of heavens. The seventh heaven is the highest heaven. The first three of these planes starting with Earth are named bhur, bhuvah and svah. The great utterance, therefore, refers to the first three subtle planes of existence that may be reached in meditation by a yogi.

When and How to Chant the Gayatri Mantra

The Gayatri should not be chanted casually. Each word should be pronounced as clearly as possible, without haste. The Gayatri Mantra is synonymous with Divinity and therefore must be approached with humility, reverence, faith and love towards. Chanting with humility, reverence, faith and love is more important than mechanical repetition and pronunciation. The more one chants the Mantra, the greater benefit to the chanter. This mantra is ideally chanted three times a day – dawn, noon and dusk. The mantra is not, however, bound by these three times of day can be chanted anywhere and at any time. Chanting the mantra 108 times is said to result in the maximum benefit. One may chant it for 3, 9, 18 or any division of 108 when pressed for time.

Japamala

A mala is a set of prayer beads used during chanting, meditation or pranayama (breath practice). The word mala means “garland” or rosary in Sanskrit and is commonly made from a 108 beads. A mala is used to focus one’s awareness and concentration while reciting, chanting, or mentally repeating a mantra. This practice is known as japa in Sanskrit. Japamala is the practice of using a mala to focus one’s awareness and concentration while reciting, chanting or mentally repeating a mantra. Japamala has been used as a meditative aid by practitioners from many disciplines for thousands of years and is a form of Bhakti Yoga (Yoga of Devotion) in its own right. The Yoga Sutras of Patanjali state that repeating a sacred syllable and pondering its meaning lead to its understanding (Sutra I.28). It is said that through contemplative repetition of mantras, the effectiveness of yoga is improved, and through yoga the chanting of mantras is improved. With the glory of such chanting and such yoga, the highest Self is revealed.

References

Iyengar, BKS. Light on the Yoga Sutras of Patanjali (1993).

A Heart with Wings

2008-09-15T22:02:00.000-07:00

For Cameron. Thank you for being. Thank you for holding space for me to be.

I’m back in the good old US of A or what the Balinese admiringly refer to as America. Though the experiences of the last three months continue to live and breathe in me, some closing reflections feel appropriate. The first day on the farm in Widgee, Australia I burnt my leg and hand with a pot of boiling water. What started as an ominous Australia shaped blister faded into a heart shaped scar, a scar that has grown on me (pun intended) and now symbolizes the underlying intention of my journey.

Tattoos can be a beautiful form of self-expression. I, however, do not have any tattoos. This is partially because I could never settle on something I could live with forever but mostly due to my preference for mother nature’s tattoos – the birthmarks, freckles and scars that give a person character. I have a secret love affair with the flaws that define the skin’s perfection and tell a person’s story. Alas, the universe has given me a poignant mark to remember her by. And this patch of discolored skin says much more to me than “never pour boiling water into a glass pitcher”.

My travels in Australia and Bali were above all an opportunity to feel deep into myself. A period devoted to making room for all the complexity and wonder that I am. It was a time to open into the mystery and to get comfortable in the discomfort of the unknown. Above all it was about opening my heart to a deep sense of self-love and acceptance and watching the wings of unconditional love sprout and take flight in my life. The fact that my travels draw to a close with an advanced training course in Integrative Restoration (iRest) took this acknowledgment a step deeper.

iRest draws heavily on the Tantric teachings of Yoga Nidra. My teacher, Richard Miller, calls iRest the meditative heart of yoga. Through a genuine welcoming of the entire contents of consciousness iRest helps integrate the psyche and brings about a sense of harmony that restores recognition of our true nature as Pure Presence. It is a heart centered practice in its welcoming of everything just as it is without judgment or a need to change what we find. The desire to be other than we are or to be more of what we are not is a form of self-hatred stemming from a core belief that we are not enough. In iRest we are not trying to change anything, just as we are not trying to create anything new. Rather we are restoring an awareness of something that has always been there in the background.

iRest invites the background into the foreground and provides an opportunity for the first-hand knowing of the container in which everything - thoughts, emotions and sensations - arise. Some call this container Awareness others call it stillness, Consciousness or Pure Presence. When we practice iRest over a long period of time it teaches us how to be better human beings. This is not a moral statement with a rap sheet of do’s and don’ts. The emphasis here is on the word being. We are human beings and when we take a moment to step back from all our human doings being-ness shines forth. Close your eyes for a moment and imagine yourself in your favorite place with nothing to do and nowhere to go. Perhaps you are sitting in the afternoon sun, your favorite beverage in hand, gazing out into the horizon – just being. Enlightenment is that simple.

So many of us carry around the belief that enlightenment is something special, something that you have to spend a lifetime cultivating. This week I experienced the utter non-special-ness of it all. It’s been there all along but we generally don’t notice it. We are just too distracted by the content of consciousness, the striving and the trying to figure it out. A teacher once referred to these momentary glimpses of enlightenment as A-ha moments and that is exactly what they are. The trouble is often the contents of consciousness distracts and overwhelms us and so we can’t stay with it for more than a moment. We get caught in the push/pull of emotions and thoughts as we identify, react and act on them.

iRest helps us to learn how to surf the big waves – the Pipeline events of our lives. And just like anything else, we have to learn how to successfully negotiate the beginners break first. iRest assists in the cleansing of the body/mind so that attention is free to rest in Pure Presence. It supports residing in Pure Presence so the practice can continue in daily life as one uninterrupted iRest experience. When we begin to inquire into the essential qualities of Pure Presence we find love and a joy that is not dependent on anything – a joy that is here for its own sake. If we feel deeper we discover that we are that very love and joy itself. The totality of the practice is expressed in the realization of our non-dual nature. When we can fully meet, greet and welcome ourselves just as we are we start to realize that there is nothing to welcome because we are welcoming itself. When we set ourselves free to be exactly who we are wings of compassion extended from our heart to embrace not only ourselves but all beings everywhere. When there is only love, everyone and everything becomes an extension of ourselves. We see that we are not our body, our mind or our accomplishments but something greater. In reality we are being human not human beings is illumed. We are Pure Presence having the experience of being human. When I ponder this idea Richard voice echoes in my head, “This realization would mean the end of war. Not of conflict, but of war.” The war within and the war without.

It is no coincidence that I arrived at this weeks training with a heart shaped reminder of the love, perfection, divinity and wisdom that we all inherently are emblazoned on my leg. The spiritual heart isn’t a place but a portal. An opening into the mystery.

Yoga in Bali's Festival Season

2008-08-29T03:46:00.000-07:00

I'm having way too much fun teaching and touring Bali to make time to blog. Cameron is keep a day-by-day account of my yoga retreat complete with beautiful photographs. Take a sneak peak, see what you're missing ;-) and subscribe at www.mytb.org/cam2yogi

Sampai Jungpa Lagi (See you soon)

Selemat Datang

2008-08-07T15:17:00.000-07:00

In Elizabeth Gilbert's bestselling novel Eat Pray Love, Bali is a place of balance: a place where the indulgences of Italy and the spiritual fervor of India join to form the quintessential middle path. My experience of Bali however is far less about balance and much more about counterbalance. I worked my way through Australia if only to exert myself as little as possible in Bali. Fortunately, I have arrived in a place where my beer budget can eclipse my champagne tastes.

Another long day of travel brought us to the Denpasar airport. We stepped into the long awaited warmth of the night air and were immediately welcomed. Cameron’s high school friend Lily and her partner Randy relieved us from the demands of uncharted territory and without any strain of mind we were quickly enroute to our first destination, Bali Mountain Retreat. The pair have been teaching English to this budding hotel’s staff and tutoring the children of the generous Australian owners for the past nine months. All of who ensured our every comfort and tilled the soil for future yoga retreats.

For the last week we have been bungalow hopping our way through paradise. Bali Mountain Retreat nestled in the foothills of Mount Batu Karu, Pondok Pisang, oceanside oasis just outside of Candi Dasa and finally Balian beach’s secret hideaway, Pondok Pisces. With the exception of a brief shopping expedition, we have thus far been true to form in our avoidance of tourist traps. Even Kuta with its tourist ghetto reputation proved to be the perfect dose of sensory over-stimulation and material prowess.

Bali has it’s own interesting relationship with balance. It is a place where the slower pace of tradition and culture juxtapose the backbreaking speed of modern day hedonism. It’s a contemporary rendition of the fabled Tortoise and the Hare and I’m still rooting for the latter. The depth of this opposition is noticeable in the sound bytes singled out by my finely tuned ears. The bass of a 24/7 party, the buzz and rattle of motorbikes and the innumerable solicitations for transport miraculously transform into the rustle of banana leaves, the bark of geckos and the constant song of the sea. Kuta's only recognizable bird songs include that of giant homemade kites and airplanes but this morning, safely sequestered in my mosquito netted bed, I woke to the pride of a neighboring rooster. Moving from concrete labyrinth to terraced rice field is merely a matter of distance and desire.

Despite this collision of worlds, Bali and her people are amongst the most relaxed and accommodating I have come across in my travels so far. The triumph of simplicity and directness are perhaps most evident in the language. Verbs don’t change their form to show person or number, or even tense. Whether an action is past or present is indicated entirely by context. I cringe recalling how many hours labored memorizing irregular verbs and tenses while learning Spanish? Indonesian is also more phonetic than Spanish. Words like restoran (restaurant), parkir (park here) and joos (juice) amuse me in the way the cut out everything that isn’t absolutely necessary. Some grow impatient with the Balinese pace of life and judge that it reflects a want of ambition or ingenuity. Those who agree might do good in considering whether they desire too much too quick or are attached to the false sense of importance or purpose which complexity imparts. I would argue that it stems from a profound connection to their family, cultural history and a true appreciation of the moment. According to Jack, an ex-pat with whom we hitched a ride from Candi Dasa to Kuta, the presence of outsiders in Bali, like in so many other countries before it, is drastically changing traditional family and village infrastructure.

Jack has been living the dream of following the surf around Indonesia for the past twenty-five years and knowledgeably shared and argued in favor of the Balinese. I can’t pretend to know anything about the complexities of Balinese social, religious and political interests, nor can I deny that in the end I am a tourist seeing what has been carefully laid out for me see. Further I recognize how easy it is to demonize your own culture while enjoying only the best of another. To the point Jack said, “You think the US democracy is messed up, the Indonesian government is twice as corrupt.” Some things don’t change know matter where you are: if you have money you can get off the hook. I can confidently say that tourists are welcome in Bali now more than ever to alleviate the devastating affects two bombings had on the tourist industry. No doubt Danu Tours will share a more genuine view of the culture, dance and ceremony with the upcoming yoga retreat. For now I will continue to enjoy the sweetness of the banana pancake, the bold thickness of the “cowboy” coffee and the ecstasy of the daily massage included in my bungalow package. It is easy to understand why Gilbert decided to devote the chapters of her book about Bali to love. What is not to love about Bali?

Don't forget to visit Cameron's blog for more beautiful pictures and words about our adventures.

A Travelling Yogi

2008-07-30T18:28:00.000-07:00

We spent the last ten days unofficially WWOOFing on the Sunshine Coast. Helga introduced us to Graham who has a house a few blocks from the beach between Mooloolaba and Caloundra. Each morning we help Graham get his bachelor pad in order for the future renter and a substantial remodel. This leaves us plenty of free time in the afternoon to explore the nearby beaches, towns and parks by foot or push bike. It suits me just the same that we aren’t following the well beaten path of the common tourist. But every time I feel myself want to do something, I remember that I already am. As long as I remain present, everything I need is present with me. Each moment is pregnant with meaning. There are no coincidences. My heart swells and gratitude is renewed. Travelling has rewarded me with heaps of self-discovery and growth which I will bring home and share with family, friends and students alike.

The Australia leg of our journey comes to an end Friday as we take flight for Bali. I can’t wait. We will be moving around a lot more during the two weeks prior to the retreat. Compared to Seattle’s winter weather it is quite mild here but I’ve been cold on more occasions than I’d hoped. We seem to have brought Seattle along with us as it has rained considerably more than average since we’ve been down under. On two occasions, after three solid days of heavy rain, I felt like a caged bird. As we prepare to fly the coop, I look forward to Bali’s sun, humidity and even its bugs. Here’s to salt water, surf lessons, more yoga and all the massages my body can handle.

Who Let the Dogs Out

2008-07-23T16:16:00.000-07:00

WWOOF, WWOOF, WWOOF, WWOOF…. I apologize for the reference to one of the most obnoxious songs ever to be stuck in my head, but it had to be done. We survived our month in the bush and, by the looks of the above “Australian Gothic” photographs, we are now hardened WWOOFers. I am thankful for the experience and can see myself WWOOFing my way around the world. Next stop South America. In many ways the experience was reminiscent of living in the home of Senora Rosa in Seville, Spain – an opportunity to learn the local lingo, way of life and, in this case, the native plants and animals. Deepest gratitude to Helga and Claus for sharing your piece of paradise.

As life in the Pacemaker caravan drew to an end, we followed our intuition and ended up on the Sunshine Coast. We found a clean and quite bungalow style hostel just a few blocks from Sunshine beach near Noosa. Noosa is a trendy holiday destination for Southern Australians wanting to escape winter’s grey skies. The coast is lined with modern construction boasting spectacular views – the ocean as far you can see. For a minute I imagined myself doing my morning practice on one of those balconies. It would no doubt be followed by a quick swim or surf. Noosa National Park features a two-hour costal walk along its pristine beaches and looming cliffs. On the other side of those cliffs we found a nude beach where we tanned our white bits and continued reading the Gita. (Is that sacrilegious?) On Saturday we took the bus to Eumundi where we strolled the isles of an out door farmers market three times the size of Pike’s. One of the highlights of these four fairy-tale days was, of course, food related. I love food. I constantly day dream about preparing it, eating it and sharing it. In a previous life I must have been a gourmet chef, food critic or at least pleasantly plump. Cameron treated me to an amazing three-course meal at a waterfront restaurant where we enjoyed exceptional wine and service. This was quite a treat as up until that point we’d been cooking nearly everything from scratch. It was lovely to be waited on and even better not have to worry about cleaning up. It’s amazing what you take for granted when all “conveniences” are at the tips of your fingers.

Noosa was definitely a large step away from the silence we would have encountered at the ashram, but only a small step toward real life. We decided together that a little bit of civilization was just what we needed. Although we didn’t have the strict schedule and required silence of a Vipassana retreat, our time on the farm was equally profound. To shed the layers of our conditioned existence and move inward toward the Self proved to be emotionally and spiritually intense. To wipe the mirror clean is to stand naked and vulnerable before it with all your hopes, fears, mistakes, patterns and loves lying neatly on a table like glistening surgical instruments. A fully licensed doctor can rattle off the names of each without a moment’s hesitation and leave only a small row of dissolvable stitches. The self-taught makes a bloody mess and a Frankenstein scar serves as a constant reminder that denial makes the experience no less real. The learning curve is steep and risky. I think Eeyore said it best, “Can’t go under it, can’t go over it, gotta go through it.” In the end it’s all worth it. All that remains post-op is a rush of inspiration and an expansive feeling.

Don't forget to check out Cameron the camel's blog at www.mytb.org/cam2yogi

Soul Food

2008-07-12T23:58:00.000-07:00

Every cell in my body is celebrating the return of a raw/vegan diet. What started as an intentional and much needed indulgence of body, heart and soul became an emotional crutch. One of the things that attracted me to working and living with Helga and Claus was their raw/vegan lifestyle. Together they embrace various alternative forms of health and healing, a large part of which is based on a clean, alkaline diet. Through the years Helga and Claus have been vegetarian, vegan, fruitarian and raw. Having experimented with the latter, I was eager to learn more. And learn I have. Did you know parsley has more Vitamin C than an orange, rosemary is good for the brain, turmeric root helps with inflammation and bruising and drinking your urine prevents mosquito bites and a whole host of other things. I am day-dreaming of a garden in which I can grow medicinal and culinary herbs (the urine is native).

I’ve just finished reading Michael Pollan’s In Defense of Food in which he encourages, through much research and scientific data, a diet that adheres to the motto “Eat Food, Mostly Plants, Not Too Much.” He points out that as a result of industrialization and the birth of nutritional science, which views food in terms of its individual parts, most of what we buy at supermarkets no longer qualifies as food. Highly refined, processed, and genetically engineered then artificially flavored, enriched and preserved, the stuff that we consider food has changed dramatically in the last several decades. All this occurs post harvest, but I’ll leave the other details of food’s plight to Michael. I was, to a certain extent, already aware of much of what the book brings to the table but its candid description of the degradation of food is shocking. On the bright side, I am even more grateful for the big basket of organic fruits and vegetables Helga supplies us with every few days.

I have begun to look forward to this basket in much the same way I looked forward to our weekly CSA box back home. Not being able to control what arrives in the basket, new fruits and vegetables make themselves known and opportunities to experiment in the kitchen result. I love to prepare food but if I had to label myself I would say that I am more of a mad scientist than a proper cook. My approach to cooking is far from traditional and it often doesn't involve the actual act of cooking. I often refer to several cook books to get a general flavor for a recipe but what results is at the mercy of 1) what I have on hand 2) my raw/vegan preferences and 3) divine intervention and inspiration. Generally, I think my creations are delicious but I think my family would beg to differ. They are still trying to swallow the words vegetarian, vegan and raw. To each their own.

One of the delights the basket has revealed is the Black Sapote. The Black Sapote is the natural world's chocolate moose. There is also a White (vanilla) Sapote but the trees haven't blessed our basket with their presence. The fruit reminds me of a green Persimmon. Like a Persimmon, the taste is best when you think its turned. We've taken to scooping out the 'moose' and mixing it with honey from Claus' hive and goji berries to create a gourmet dessert. For lunch we combine whatever is looking ripe in our basket with garden greens. We clip rosemary and uproot ginger for herbal tea. We sprout garbanzo beans and forage for and crack the last of the macadamia nuts to make raw hummus and pesto. We grate carrots, cabbage, pumpkin, sweet potato, corn and bell peppers into a raw slaw. Try this lite and refreshing summer recipe. Wet one large nori sheet (or use a large piece of chard, kale or leafy green), fill with raw pesto or hummus, raw slaw, alfalfa sprouts, tomato and avocado, roll up and enjoy! Or maybe a green smoothie is more to your taste. 60% fruit, 40% green is all you have to remember to get a great tasting start to your day. Our secret weapon is mother nature's cure all - Aloe Vera.

After our outdoor shower under a canopy of starts we return to our camper to lather ourselves from head to toe in Aloe Vera. The property is absolutely covered in big beautiful 'mommy' Aloe Vera plants and their broods. In good conditions, An Aloe has about 30 to 40 'babies' each year and I have been rescuing babies all month. Aloe is a household remedy for the pain of burns and the itch of bites but it can also be used internally to promote healthy digestion, alleviate allergies and enhance the overall radiance of hair and skin. Throughout the day we munch on the the slimy, bitter leaves, we add it to our salads and smoothies and rub it on our skin - mine still quite appetizing to mosquitoes. I will miss the whole foods that have nourished my soul in the next stage of our journey and I'm sure the mosquitoes will miss me.

Silence is Golden

2008-07-07T22:07:00.000-07:00

The ode to Mother Earth continues as I relate the simple joys found living in bush country. My days are no longer filled with a list of to-dos and places to be, and I am free to savor our daily routine. The Kookaburra’s loud chatter announces the day, and the electric kettle springs into action. It is winter in Australia and although Widgee boasts an average of 320 plus days of sun a year, it is quite cold (3 Celcius) when the sun goes down. Our camper is nestled in a eucalyptus forest within calling distance from the main house. The tall boughs of the gum trees provide coveted shelter from the summer sun’s intensity but keep our unheated caravan wrapped in shadows through much of the day. As often as possible you will find Cameron and I nestled under a thick layer of covers, a book in one hand and a cup of tea in the other. After warming up with a spot of tea, we head to our outdoor yoga studio which features the sun rising on the right as the moon sets on the left, the vast blue sky and the variegated greens of a proud palm over head. What a spectacular way to start the day. Our yoga asana practice closes with a seated meditation and the recitation of a mantra chanted by Gandhi and his followers. Cameron memorized this elaborate chant on a Peace Walk through India and is slowly teaching it to me. After our practice we have taken to reading the Bhagavad-Gita aloud. The “Song of the Spirit” is a segment of the epic poem, the Mahabharata, and is one of India’s most beloved scriptures. Together we are reading Paramahansa Yogananda’s translation from cover to cover.

I couldn’t ask for a better place in which to absorb the ancient teachings that arise alternately and synergistically from the verses of the Gita and my own practice. The property possesses a calm and peaceful energy that is noted not only in my mind, body and spirit but also in that of the animals living within its borders. The wallabies, babies on board, aren’t disturbed by our presence and the very social butcherbirds keep us company in all activities from reading to working. Initially, my ears rang in protest of the silence normally filled, at a bare minimum, with the white noise of the city. This period of relative silence has restored its importance in my life three-fold. Its sudden presence has illumed my need and desire to create periods of silence in my life back home. Culturally, are we afraid of silence? Awkward silence. I am convinced that this is the case when I think about the constant hum of the television, radio and city that forms the backup vocals in the soundtrack of our private and social lives. These sounds are not inherently bad or good, they just are, and this period of silence allows me to appreciate both the silence and the sounds. A period devoid of superfluous sounds, once again, brings me back to my relationship with the Earth. The sound of the birds, rain, crickets, frogs, wind, bees, trees, and even the mosquitoes delights my ears. With senses aligned with the natural world, my own earthliness shines forth in the energy, sound and vibration of my body. The rise and fall of breath, the fire of digestion, the cadence of my heartbeat and the pulse of my spirit made manifest though a physical form.

This is no small feat for a Vata-Pita, type A personality, church of hard work junkie who is altogether more comfortable in a state of constant activity and movement than in stillness and silence. At various times throughout my life stillness and silence have been viewed as synonymous with laziness and a lack of drive and determination. My constant frenzy is an ill attempt to avoid the awkward silence and inertia that my soul needs to learn how to simply be here and now and to welcome all that is present. I understand why I feel reluctance for the next stage of our journey, a ten-day silent, and I mean completely silent – no talking, reading or writing - retreat.

I notice that I am often attracted to what is familiar and comfortable even when it has been intellectually recognized as out of synch with my highest good. Conversely, I may be able to cognitively convince myself that something is beneficial and intuitively feel otherwise. Intellectually processing is superficial and thus is constantly thwarting our best intentions through the laws of attraction. One has to get to the heart of the matter. We must welcome everything, thoughts, emotions, beliefs and physical sensations just as they are. It is only then that we will attract our hearts deepest desire and experience the joy and peace that is our birthright. That clear and discerning wisdom that lives within is like multi-faceted cyrstals splattered with mud. When we take the time to wipe clean each one of the facets of the soul our inherent inner light can shine. I sigh and remember a phrase from the Divine Love Seminar I attended last weekend with Helga and Claus. “Its simple, but its not easy.” Welcoming emotions is a commitment to feeling all emotions, even the ugly ones, and to remaining neutral throughout the process. Sadhana. Practice. Practice is messy. That is why we have teachers and ancient practices to guide us. Its no coincidence that my first experience with Yoga Nidra stirred my soul into action and has thence continually attracted people, places and things that would present opportunities to release emotions, habitual patterns, beliefs and ideas that have held it captive. I am eternally grateful for the gifts of Yoga and Yoga Nidra in my life.

This is not at all what I had intended to write this afternoon, but it came out for a reason, and so I’ll post it even though it feels a lot like rambling and even more than a little personal….

From Widgee With Love

2008-07-01T22:21:00.000-07:00

Editors Note: The previous blog erroneously stated that the vast majority of Australia's population live in Sydney. It is correct to say that Australians primarily live along the country's coastlines, but Sydney is not home to the vast majority of the population. In fact, Sydney does not even hold the dubious title of most densely populated city as Melbourne's numbers currently rival hers. Here at LauraNidra News we strive to provide you with only the most accurate and of the hour information. We apologize for publishing this untruth and for any embarrassment it may have caused.

Welcome to Widgee

Hard to believe that it has already been two weeks since Cameron and I arrived in Widgee. We choose an overnight train to cover the 14 hour journey from Sydney to Brisbane and a Greyhound bus for the additional three hour journey from Brisbane to Gympie. Helga and Claus, our WWOOF (Willing Workers on Organic Farms) sponsors, meet us in Gympie and after two warm and welcoming hugs, drove us the final half-hour leg of the journey to Widgee. In the car we learned that in 1980 Helga, her son, and Claus closed their eyes and took turns spinning a globe to determine their next move - they would go to the first place their fingers landed three times. And so it was that Helga and Claus moved from Germany to the Sunshine Coast of Australia and opened a vegetarian restaurant which they successfully owned and operated for 10 years. In 1990, having grown tired of the restaurant industry, they relocated to fifty acres of eucalyptus forest just outside of Widgee. In the 18 years they've lived in Widgee they have transformed their land into a stunning and colorful sanctuary, a living and breathing work of art that includes all your modern conveniences without any of the accompanying drawbacks. They did most of the work themselves with the help of friends and willing workers like Cameron and I. They cleared nearly 7 acres of forest and used the timber to construct the Rainbow House and guest house, built and erected a windmill that steadily pumps water from the the elaborate system of dams/lakes (also built by them) for home and garden use, intricately landscaped the areas surrounding the homes and planted mangoes, grapes, Brazilian cherries, dates, bananas, pineapples, macadamias, paw paws (papaya) and vegetable gardens among many other varieties of edible goodness. As you can imagine maintaining this oasis is quite time consuming. That is were we come in. WWOOFing involves an average of 5 hours of work each day in exchange for free room and board. WWOOFing opportunities range from more traditional full-scale farms to self-sustaining paradise. We choose the later, or it choose us. We sent out over 30 emails to various farms in Queensland that met our standards (vegetarian friendly, sun, mangoes or avocados) and we only heard back from a few. Apparently, WWOOFing is a well known way to affordably travel the world and Helga often receives a dozen inquiry emails a day. Fortunately, Helga was drawn to us as we were drawn to her and together, the four of us now work side-by-side each day to manicure and maintain their extensive property.

Ode to Mother Earth

My feet are well worn in comparison to the nicely manicured toes Cameron captured poolside in Palm Springs just a month ago. They are dirty, dry, covered in bug bites and decorated with tan lines and fading nail polish. But I suppose that is what feet are for - to connect to the Earth. And that is why I came to Widgee. Although we are not on a fully fledged commercial farm, we are living on a self sustaining property and it wonderful to experience just how much knowledge, time and energy is involved in the process that results in the meal I enjoy each night. I spend my time weeding, pruning and mulching. I have been lovingly dubbed 'the midwife' as one my favorite jobs is trimming and transplanting orchid, aloe vera and bromeliad babies. It is winter now, and a lovely winter at that - 75 degrees and sunny, so our work focuses on maintenance and preparation for the summer's harvest season. Helga and Claus are encyclopedias of knowledge regarding the local plants, birds and animals. I have particularly enjoyed learning to distinguish the different bird calls (or shrill laugh in the case of the kookaburra) and their meanings. There are Butcher Birds, Rainbow Lorikeets, Yellow Cockatoos, Kookaburras, King Parrots and Pale Face Roselias. The picture included is of a male King Parrot who curiously inspected our caravan one morning and posed for a quick photograph. Unfortunately, there are no ripe mangoes at this time but there are dehydrated mangoes, mango jam and mango chutney so I am getting my fix and just might turn into a mango after all.

G'day Mates

2008-06-24T19:14:00.000-07:00

We are now living and working on a beautiful, tropical, organic farm in Queensland, Australia. More on that in my next blog. This one shall focus on Sydney. After a 24 hour layover in Honolulu we arrived in Sydney. I traveled to Sydney 12 years ago as a part of the Evergreen State Gymnastics Team which was composed on top high school gymnasts from around Washington state. As a 17 year old traveling en mass with 14 other gymnasts, our coach and a several parents I don't think I was able to fully appreciate Sydney's size. Nor was I able to appreciate its subtle nuances while being shuttled from gym to tourist attraction to gym. Stepping off the train from the airport at Central Station I felt a bit overwhelmed by the number of people and the sheer size of the station alone. My serious jet lag and an over-sized travel pack added to my disorientation. However, we found our hostel with ease, settled in, and went in search of a warm meal. If you want a warm meal on an international flight these days you have to pay for it and there isn't much in the way of vegan/vegetarian fare. We stayed in the colorful King Cross neighborhood. Think Seattle's Capitol Hill only much larger. Our hostel was only a short walk to just about everywhere we wanted to be - Sydney Harbor, Darling Harbor, The Rocks. Seattle's grey skies followed us across the ocean but that of course didn't stop us. Fortunately, Sydney vies Seattle for the number of cafes per square kilometer so I was able to stay awake and warm with my good friend double tall soy latte just about anytime I desired. And I desired often and much. Our days were punctuated with reading over coffee harbor-side each morning and chatting over a pint in local pub the evenings. A little splurging was in order - we are on vacation after all. Sydney is a beautiful city. It is clean and easy to negotiate. We went by foot everywhere not wanting to miss anything while underground in the tube. Perhaps my favorite thing about Sydney is its abundance of public parks and plazas. Even in winter, which is considerable milder than ours, people enjoy there afternoon coffee and lunch outdoors. The Royal Botanical Garden is the Central Park of Sydney. It is massive and boasts a myriad of rare and interesting flora and fauna. The well fed possums, the prehistoric looking Isis and the so called 'flying foxes' to name a few. Alas, Sydney is still a booming city (the vast majority of Australia's population live in Sydney) and after four days in the hustle and bustle of speed walking, highly caffeinated, albeit friendly Aussies, we were ready to move on. We are now enjoying a much slower pace on the farm. If you would enjoy a more detailed, eloquent and fun account of our Sydney experience read Cameron's blog. He's the writer after all ;-)

Locks of Love

2008-06-11T18:07:00.000-07:00

I finally got sick of it. Actually, I really loved it, but the California heat gave me a small dose of what working on a farm in 70 degree weather with a full heed-o-hair would be like - HOT! Now my head is 10 inches lighter and hopefully a child undergoing chemotherapy treatment somewhere can benefit from it. Locks of Love is a non-profit organization that provides wigs made from donated human hair to children suffering from cancer or other illnesses that cause hair loss. Cameron shaved his head too. It took an hour, scissors and three razors to shave his golden locks of love. He had a white helmet where is hair was but the is sun is slowly evening things out. I'm being beckoned out of my room now for a final meal with my family. Can't believe we leave tomorrow......

The Art of Relaxation

2008-06-03T17:53:00.000-07:00

I have now perfected The Art of Relaxation. After a day of restless laps around Cameron's mom's home I was finally able to surrender into being rather than doing at the family's vacation house in Palm Springs. The recipe: one part inflatable lounge chair, one part salt water pool and two parts mai tai. We spent the weekend relaxing pool-side, reading, playing ping-pong, cooking and eating. The weekend's high points include a sunset walk through the palm tree laden golf fairways and an off-road golf cart adventure to Starbucks (oh how I miss you Zoka). On a more serious note, it was wonderful to finally meet Cameron's beautiful sister and spend some quality time with his family. Back in Pasadena, we checked out a couple of different yoga studios yesterday and spent today people watching in Venice Beach and Santa Monica. Still ahead is Six Flags Amusement Park. Even though my stomach disobediently flips at the crest of each climb, I can't help but love roller coasters.

Welcome to My Blog

2008-05-08T14:22:00.000-07:00

Namaste friends and welcome to my blog. My life is already packed and stored and I'm tuning up my magic carpet for the journey to Australia and Bali. Cameron and I leave for the land of kangaroos and koalas June 12th. But before we blast off completely we must log some quality hours with family in Washington and California. Our tour of Australia begins with four weeks working on an organic mango farm near the very small town of Gympie in the Queensland region. After WOOFing we will spend 10 days in deep and profound silence at an ashram near Brisbane. Then we're off to Indonesia for four weeks in tropical paradise. The last two weeks of August I will lead a yoga retreat in Bali. There is still time to join me for this unique exploration of Balinese culture and religion during their festival season. Visit my website for more information. Upon our return in September we will immediately drive down to San Francisco for the Level 2 Yoga Nidra Teacher Training with Richard Miller. This blog will be lovely way to stay touch and share my thoughts and experiences with photos and journal-like entries. And if your inclined, check out Cameron's blog. I hope you subscribe to my blog and enjoy watching me grow, learn and share yoga on the other side of the globe. I look forward to returning to Seattle in the fall enriched and inspired by my travels and ready to take my practice and teachings in exciting new directions.