Intention

Intention. 
I used to hate when in a yoga class the teacher would say "if you would like to set an intention for class today..."  I didn't get it.  I was in a yoga class to work out.  My intention was to exercise.  And I really didn't like the feeling of not being "deep enough".  But now I have a new perspective on intention.  I think it is probably a result of continuing to practice and study yoga philosophy that now I do set an intention for my yoga practice and it's not just to "get a yoga butt" :)
Yoga is my preferred method of "loving movement" or exercise but it may not be for you, and that's obviously fine.  I'm not trying to convince you all that yoga is the best way to get your bodies moving.  We are all different and enjoy different things.  I always say, find what YOU like to do so you will stick with it.  It is easy for me to want to work out because I thoroughly enjoy the practice I have on my yoga mat.  Yoga is what I have found to be the best for me.
But whether you have a yoga practice or not is besides the point of this post.  I wanted to share with you a new practice I have started about two weeks ago. One day  I woke up before Isla, sat up bed and did a short meditation.  Just sat and listened to my breath.  And as I was doing that the thought occurred to me to set an intention for the day.  For me, for this particular day, the intention that I set was to slow down and be patient. And throughout the day before I spoke or did anything, I was reminded of that intention.  It made my day so....nice.  I was so excited how taking that simple moment before getting out of bed to make a promise to myself and others about the way I wanted to show up in the world really allowed me to be in a way that was useful.  So I tried it the next day too.
And I was humbled.
I didn't set as clear of an intention.  Really  I was just mostly kind of hoping to recreate what had happened for me the day before.  But it didn't work.  Because the intention was unclear I found it difficult to remain as in balance as I did the day before.  So I re-learned the lesson of letting go of expectations, and staying in the moment.  The flimsy intention of trying to feel the way I did yesterday wasn't right for today.  So now everyday I do try to really listen in.  To let myself be open to what I feel for this day.
And sometimes the intentions are the same.
And some are different.
Some days it's easy to step into the space of being wholly present with my words and actions so I may align with the best possible version of myself, and some days it's really challenging.
I have learned to try my best, to see those challenges as teachers.  To know that whatever is being presented to me at this moment is something I need to learn.  An opportunity to test my practice.
So I know that it may seem hard to sit in silence for a few minutes in the morning when most of us wake up to the alarm, to get ready for work or a child crying to be fed, or any number of  responsibilities to get to right away when waking up.  And I do too, and it can be hard on some days.  When I don't get to have those moments in bed when I wake up early I take them once breakfast is ready and Isla is eating or whenever I can find time. I try to do it in the morning but there is no reason why you can't get started half way through the day.  Maybe on your lunch break at work, or during nap time.  Anytime is an opportunity to set an intention for the way you want the rest of the day to be.  And if not today, there's always tomorrow. :)

Why not try to set a morning intention for your day today?

Let me know how it goes!

Peace, Love, Light.

The nose is for breathing, the mouth is for eating.

Breathing.  We do it all day, everyday, involuntarily and most of the time we have no awareness that it's happening.  You can go for about a week with out food, a few days with out water, but without your breath?  To quote Ana Forrest, "you're dead meat in TEN MINUTES".
When we breathe properly, in and out of the nose, taking in as much air as possible, some amazing things happen!  First of all, breathing through the nose filters and cleans the air of most of the impurities before it enters our bodies.  (Nose hairs have a purpose!)
Try this: Take a few breaths in and out through your mouth.  Feel how the air moving over your tongue feels a bit cold?  When we breath through the nose the air is in the body for just a bit longer and therefore the air is warm.  When we are breathing in warm air we increase our metabolism and burn free radicals.  Just from breathing!  Cool, right?
And as for breathing deeply, well, most of you probably know that as adult humans we rarely use our lungs to their full capacity.  When we don't fully inhale and exhale completely air can settle into the bottom of our lungs and become stale.  Kinda gross?  So by taking in air fully and expelling it completely we are insuring the health of our lungs and our entire body.  Our cells need oxygen as a source of energy to perform the functions for which they are designed.  The more oxygen we take in, the more for our cells to use for energy!
Our breath is our life force.  And even though we don't have to be aware that we are breathing to stay alive, when we are aware that we are breathing we can fully LIVE.  Bringing awareness to the breath brings you immediately into the present moment.  Your breath is not caught up in what is was just doing, what it's about to do.  It goes with the flow.  In and out.  It's going to happen whether you observe it or not, but when you observe your breath, your mind starts to clear.  The chatter inside your head gets quiet if only for a moment, one breath.  BUT the more you observe the longer the stillness in the mind can stay with you.  The mind is wild, but when you can control the breath you can begin to control the fluctuations of the mind.
Pranayama is a branch of yoga focused on breathing techniques to create different sensations in the body.  Prana is translated to "life force" and yama is "to control".
If you are feeling sluggish and want to increase energy in your system close off your left nostril and breathe in through the right nostril only.  Then block the right nostril and breathe out of the left side.  Close your eyes and continue breathing like this for a few minutes and see how you feel!
If you want to wind down, if you're having trouble sleeping or just want to relax, try the opposite.  Block the right nostril and breathe in through the left then to exhale block the left and let the air out through the right.
After trying either of these two exercises, be sure to take a few normal breaths through the nose, to take the time to see how your body feels after trying and to bring you back to balance.

There are many ways to control the breath to feel different things, this is just a simple one.  I hope you try it, let me know how it goes!  And always when you breathe, give thanks and don't take your breath for granted.

Media Free Day!

Tofu scramble with tomatoes, spinach, onions and Field Roast Sausage, oven roasted home fries and fresh squeezed OJ!

When I wake up, on the way to the kitchen to make breakfast, I usually turn on the computer.  However, yesterday as I went to press the button and I remembered something my sister told me about trying a "Media Free Day" and so I didn't press that button, just continued on to the kitchen and slowly and mindfully made an awesome brunch; tofu scramble, home fried potatoes and fresh squeezed orange juice which we sat down to eat at 9:30.  9:30!  On a Sunday!  IF I had turned the computer on, I would have, no doubt, been sucked in to email, facebook, blogs, etc. and we would have eaten probably an hour later than we did.  Slowing down gave me the great idea to soak the Field Roast sausage in a little maple syrup.  YUM!     Taking it slow also made the whole process of cooking more enjoyable.  I was able to savor the meal twice!  Once while cooking and again while eating!  With a full tummy and a clean kitchen I read my book, Isla played and Corey was on the computer(I had kept my Media Free choice to myself).  Later, Isla and I went to the park where she played in the water fountain, then home for a nap.  I made bean soup(Monday's dinner), played bocci ball in the backyard and walked to Tacos Por Favor for dinner.  There were a few tempting moments when I thought "I could just sit and check my email...." but I didn't.  And I was so glad that I didn't.  There was something freeing about not getting sucked into the computer for a day.  I recommend you try it! :)  BUT when Isla went to bed we did watch and episode of "Pillars of the Earth"  so I guess it wasn't a completely Media Free Day.  But I still felt really good about it!  Thanks for the suggestion, Sarah!  I will definitely try it again, and maybe even suggest Corey tries, too!
Here's the recipe for tofu scramble.  I like it even better than scrambled eggs because it doesn't have that weird egg smell....and it doesn't get stuck to the bottom of your pan!  It's great for weekends, but simple enough for any day of the week!    Also fun for a "Breakfast for Dinner" night.  I love those...

Tofu Scramble
1 block extra firm tofu, frozen and thawed
1-2 Tbsp oil
2 Tbsp liquid aminos, or soy sauce
1 tsp turmuric
1 tsp onion powder
1tsp garlic powder
1/2 tsp curry powder
Fresh cracked pepper, to taste
1 Tbsp nutritional yeastany veggies you like!
Try peppers, tomatoes, spinach, broccoli, onions, chard...whatever you can imagine.

In a skillet heat oil over medium heat.  Crumble tofu and stir continuing to break it apart as you go.  Stir in aminos and spices, everything except the nutritional yeast.  Add water if it seems dry 1 tablespoon at a time.  Add veggies and nutritional yeast, stir to combine and serve hot!

Energize!

We've all felt that mid-day lull. When you feel like you want to take a nap.  But because you're working or otherwise unable to do that you reach for a coffee, or red bull, or candy, or a soda or....you get the picture.  And maybe that fix helps you feel that little extra burst to get you through the next few hours.  Then you get home and all you want to do is crash.  Just the thought of making dinner or doing anything, really, makes you want to sink into the couch a little bit deeper.
Let's rewind.
You feel the sleepiness of the 3:00 hour and instead of running to the nearest Starbucks you try a heart opener.  A mini back bend with a side of a few deep breaths.  You feel your chest expand, your mood lifts, and you are filled with liveliness!  This helps remind you to stay aware of your breathing, bring mindfulness into the rest of your day.  With a calm mind and energized body you arrive home, happily prepare a delicious meal for yourself and your family, joyfully clean up after eating and relax the rest of the night with a good book.
Here's how:
Start by dropping your chin to your chest to release the back of your neck and tops of your shoulders.  Take a few breaths here moving your chin from side to side and exploring where there is tension, and consciously let it go.  Carefully lift your gaze and do a few shoulder rolls.  Now you're ready.

And you have a few options.  If you can, stand up, plant your feet firm into the floor, about hip distance apart.  Interlace your fingers at the small of your back.  Squeeze your elbows together as you start to straighten your arms moving your shoulder blades in toward the front of your body.  If that feels okay for you start to lift your arms towards parallel to the floor.  Keep your throat open yet the back of your neck long.  It is easy to bend deeply into the low back here, so keep you abdomen engaged and your tailbone tucking in.  Breathe deeply into the center of your chest accepting feelings of love and joy.  Take this only to the degree that you can hold it comfortably and breathe easy.   Hold for 3-5 breaths and repeat as often as you like!

If your chest and shoulders are tight or it's hard to interlace your hands behind you, try this variation.  Sit up tall in a chair or on the floor.  Place your hands behind you and lift your chest up.  Again, keep your throat open and the back of your neck long.  Feel the expansion of your chest as you inhale and try to keep your chest full and wide as you exhale.  Imagine your heart flying high out of your chest.  Hold steadily and ease-fully for 3-5 breaths and repeat as many times as you want.

It might feel good for you to counter this back bend with a forward bend, like Child's Pose, Standing Forward Fold, or if your sitting just folding forward where you are, just for a moment or two and slowly come back up and feel the bliss move through you!
Also, you don't need to save these heart openers for the midday.  They are a great way to get you energized when you wake up as well!  Let me know how you feel after trying this one!

Namaste.

YogaCookingMeditation

This blog idea has been floating around in my head for almost a year now and I have finally found the confidence to publish it. The following is something I was inspired to write one day after making bread. It pretty much sums up the theme of the blog. Let me know what you think. :)
Inhale. Exhale. Kneed the dough. Inhale. Exhale. Detach from the end result. Inhale. Enjoy the process. Exhale. Give love. While kneading dough I got to thinking. I got to breathing. I got connected. Making dough may not be on everyone’s to do list in the kitchen, but I recommend it. We can spend a lot of money in the grocery store for prepared foods. From carrots that are already cut into sticks, premade bread, cookies, crackers, peanut butter, dinners, sandwiches, coffee and smoothies. We are charged a lot of money for these conveniences. But when it comes down to it, to make these things your self doesn’t take all that much time. And you save a ton of money! Do we really not have enough time? Or can we not find the time? I know “people are busy” but what I propose is to slow things down. First, we need to define what we are doing with our time. Where would we rather be besides be in the kitchen? I’m sure there are a lot of places. I know not every one shares my passion for cooking, however I think with the right ingredients, and most importantly, the right mindset we can transform that.
After you have named all of the places you rather be and the other things you’d like to be doing, let that go. Let it go. Seriously, you’ve got to cook dinner, right? Take a deep breath and just as we do at the start of a yoga practice, set an intention or something to guide your thoughts and focus on, to put your energy toward: however you want to think of it. For me, it is putting my love into action. The love I feel for my family, my friends, neighbors, whomever I am cooking for, the food that will be presented will nourish them from a place of love. For me, the entire act of cooking is love.
After that, we still maybe wish to be other places. Feeling our “time is too precious” to be stuck doing anything “time consuming” while “time is flying by” and time has taken over our thoughts. But, guess what. Time in the kitchen is still “your time”. You are still YOU even though you’re cooking. You are still here, focused on a task, that you need to eat and nourish you body. So really, in fact it is very much your time, very much something you have to do. It does take practice, and just like yoga, should be practiced every day, letting go of attachment to possession of time, helps. It comes in handy while washing the dishes, too. 
The final suggestion is to get connected to your food. Knowing that the bread you're eating is made of yeast, and water, and molasses and flour because you mixed and kneaded the ingredients, watched the dough rise and enjoyed the smell that filled the air when it was baking is an amazing feeling of accomplishment, love and flavor.
Yoga and food feed our bodies, in different ways but to the same end. In yoga we are feeding our bodies with warm oxygenated breath. Awakening tissues layers below our everyday consciousness, and in doing so our bodies feel alive, energetic, open, spacious and centered. The food we eat literally becomes the building blocks of our bodies. We are made of protein, the fats we eat cover nerves to allow synapses to fire regularly, fibers keep our digestive tract clean. Both yoga and cooking are ways of showing ourselves immense love so that in turn we can express love to all beings.