Yogi Life: How Art and Yoga Intertwine

Hi Melanie! Thanks so much for being open to share about your yoga journey. Can you start off with sharing how yoga came into your life? 

The first time yoga came into my life was about 8 years ago. A friend asked me to go, I went. I remember feeling curious. Soon after I moved to California where there were many opportunities to practice, so I would go when someone would invite me. The initial feeling of calm and quiet was a feeling that was a little foreign to me, so this intrigued and scared me at the same time! Meditation was something I started practicing and it seemed like yoga was directly connected to meditation, I later learned that yoga was preparing us for that stillness.

You and I met as neighbors. And now you live all the way in New York! I think one of our first yoga experiences together was the restorative yoga series that I host in the fall.  How was the restorative yoga practice for you and how did it impact your life? 

Yes, the restorative yoga series at your home studio was the first time we practiced together and where I truly fell in love with yoga. The gentleness & intuitive instruction given helped me feel safe and welcome. For a while I was very fearful that yoga was not for me. I didn't consider myself flexible or prepared to practice. By showing up every week, one week at a time I felt the benefits quickly. I'd practically float home and sleep like a child. The bond that I formed with you has had tremendous impact on my life. I feel more confident, less competitive, and much healthier. 

I know you go to classes out in New York. Are you also doing a home practice? If so, how’s it going? 

Classes in NY have been wonderful. I now practice mostly in the morning, where in CA I was practicing in the evening. My home practice consists of brief poses throughout the day(s). It's almost second nature now to do a pose, whether its in the kitchen or the backyard. I love that a mat is not always necessary! I tend to sit and meditate rather than a full practice at home. Being with a group really helps me to focus and feel a part of the community.

Your main gig is being an artist- so awesome! Can you share a little about your relationship between yoga and art?

Yoga and Art have been the two practices that I believe are saving my life from poor choices! What I mean by that is, I've been searching for something, something that helps me let go. My best friend Marc, now husband created an art studio for me the first year we met. It was my birthday and he was wondering when I was going to start taking my painting serious. I didn't know what was going to happen next. I walked into his "mud room" and there were supplies and space to paint. It was truly the kindest gesture any human has ever done for me. With that said, when you, Renee asked me to join you for an Art & Asana Workshop I was ready. Ready to say yes, ready to show up. Two things I had been running from. Yoga has allowed me to connect with myself and others in a way that brings me to tears when I think about it. I'd been scared for a long time, scared to let myself be seen. Afraid of what you might think of me. I don't feel that way anymore. Yoga and art are powerful tools for living. 

We led a couple of Art & Asana workshops together in San Diego, which were super fun! And now you are continuing the Art & Asana classes on the east coast. What inspires you to keep teaching art with yoga? 

What inspires me to keep making art including leading more Art & Asana Worshops is the encouragement that you have given me and the love that you & students have shared with me. Something deep opens up during a yoga practice. When I practice yoga and meditation I see colors, sometimes very creative ideas come to mind. I am actually able to hold on to those thoughts and carry them into the studio. For instance, one time during yoga I started thinking about yellow paint and how that may affect sticks of wood from my yard. I went home that afternoon and started painting sticks, some yellow and some blue. They are now part of the 'land art' at our home. Of course the feedback I receive from folks who attend my workshops allows me to decide how to lead them to their next creative project and what I may change for the next time. 

The last time we saw each other was on the Om for the Holidays retreat in Mexico. How did that experience impact your yoga, art and life? 

OM for the Holidays!!!! That was one of the most magical experiences of my life. Saying YES and showing up to that was incredible!

The pace of that retreat was lovely, I have tried to carry that with me in my daily living. Rushing around is a thing of the past! My mind tends to race a bit so I take time to sit and think of the water, the air, my breath. These are things I learn through yoga. Your voice is always with me. "Enjoy your savasana." Your encouraging instruction and constant reminder to make time and space for practice. Oh and I remember asking you one time if I could do yoga twice in one day, you said "Never too much yoga, Melanie!" I love that! 

And lastly, what’s your favorite yoga pose and why?

Isn't everyone's favorite pose child's pose? :) Actually, I love warrior 3! I just started being able to do that pose, I feel light and strong at the same time. 

Renee & Melanie at the Om for the Holidays Retreat 2014!

Yogi Life: An interview with Sarah Pham

One of the things I love most about teaching yoga is the inspiration I get from my students! It's truly an honor to hear their stories, share in their journeys, and grow together through this practice (on and off the mat). So I've decided to do a monthly inquiry with students and share their yoga stories with you here. To start us off is the lovely Sarah Pham, my student, neighbor, and dear friend. Sarah is a mom, who works full time and has a very dedicated yoga practice. Here are some of her thoughts on yoga and how it fits in to her life. 

When did you start practicing yoga and why? 

I took my first yoga class on March 20, 2014.

 How has yoga impacted your life?

I remember the date of my first class because it was such a significant period in my life.  I had been separated from my husband for one year, still trying to find a rhythm to balance work with being a co-parent.  My friend and neighbor, Cindy, was also living with stage four cancer.  As I walked to my second private session, I learned that Cindy would not make it home from the hospital.  I arrived at your studio a little late and slightly disheveled.  We barely knew each other, yet your compassion and words of comfort from your own experience gave me the security to continue with class.  During savasana I wept with grief over Cindy.  She died the next day.

Through this experience, I learned that yoga could help me navigate through life.  By letting go of everything around me, finding my breath, and focusing on alignment, I am learning to co-exist with my body and mind.  Rather than fighting feelings of frustration, jealousy, fear, or grief, I am learning to recognize and accept them. 

The technical elements of yoga are also a great inspiration to me.  The basis of each pose is about extending my body while pulling my energy towards a center to ground myself.  This is the foundation of my life—knowing who I am and staying grounded while finding the courage to reach outside my comfort zone to grow as a person.  Inversions are also an essential part of my practice.  They represent my own attempt to face fear.  By turning up-side-down, I’m disorienting myself and learning to adjust and be comfortable with my new perspective.  For a control freak like me, this huge!

And finally, I am an achiever.  I tend to shoulder a lot of responsibilities and strive to be better at everything, constantly thinking about my next career move or how to be the best mom.  Since practicing yoga, I’ve learned that many of those tendencies are driven by my ego.  I was trying to prove to everyone how capable I am.  Letting go of my ego and striving to be happy is simply enough.  By practicing yoga, I’m making the time and space for me.  The rest will follow—being happy, the best at my job, and the best mom.  Whoops, there I go again with being an achiever.  I’m still working on that.  

In addition to taking class, I know you have an awesome home yoga practice. What are some of the things that help you keep up with your home practice? 

The key to creating a healthy home practice is understanding what motivates me and creating an environment to keep me going.  Group and private classes are essential to my home practice. 

Group Classes are a great way to meet people who inspire me to strengthen my yoga skills.  When I first started my yoga practice, I would say to myself, “If I lose 20 pounds, I bet this pose would be a lot easier.”  During a class, I saw a bigger student grace through all the poses like it was no big deal.  After that, I thought, “If she can do this, I bet I could gain another 20 pounds and still be pretty damn good!”  Then I pulled out a bag of chips with sour cream and onion dip and went to town!  Junk food aside, group classes motivate me to practice yoga at home so I may one day inspire another person.  Maybe I already have!  Wouldn’t that be cool?

Private Classes allow me to focus on the finer details of yoga in a one-on-one setting.  To understand how this inspires my home practice, you need to understand Vietnamese culture.  We revere our teachers.  As my yoga instructor, I recognize that you take the time to learn about me and my body.  You prepare for each session and share the knowledge acquired over a 20 year practice.  The best way to return that generosity is to show you how much I value the lessons.   This motivates me to focus my home practice so I can come to our next session with one tangible improvement.  Your recognition of my progress is extremely gratifying.  I’m happy celebrating achievements on my own.  The celebration is even better when there is someone with me.

Home Practice has also become an essential part of my life because it represents my personal focus on creating time for me.  It declutters my mind because I’m in a space all by myself.  It allows me to listen to my own voice and pace my practice based on my own needs, which leads to the most amazing discoveries.

 I know you also love yoga retreats. What are the top 3 things you love about retreats?

1. Life made simple – By removing responsibility, life becomes simple. No phone calls, no laundry, and no consideration of time.  I’m not constantly looking at the clock to make sure I’m where I need to be.  At a retreat, someone will corral me to class or to lunch.  I don’t have to think about what I want to eat.  A healthy yet delicious meal is placed in front of me three times a day.  The biggest decision I have to make is whether I should hang out at the pool, get a massage, or take a nap.  Does life get better than that?
2. Self-Realization – In making life simple, I have the time and energy to focus on me.  This space allows me to reflect on my history and continue in the discovery of who I am, what I want, and where I want to be.  In doing this, I’m reminded of how fortunate I am.
3.   Community – The people I meet on retreats may be on a different journey than me, but in the end, we all have the same goal.  We go on retreats in search of ourselves.  In doing this, we become more open and supportive of one another.  This is a perfect formula for creating a community of love, friendship, and support.  In return, this allows us to become an even stronger member of the community we already have at home.  I love the mom, daughter, friend, and ex-wife that I have become since yoga discovered me.

Does Sarah's yoga story resonate with you and your yoga journey? I'd love to hear your thoughts in the comments below! 

Back on the Mat: Things I've Learned by Taking a Break

I can hear myself telling folks "Breaks are good, even from things we love like yoga. The time away always provides new perspective." I've said this countless times to students who have taken time away from their yoga practice. Many of us feel guilty when we stray from our healthy habits and routines. But the truth is, life happens, and sometimes the breaks are necessary. 

For the last week I have humbly stepped back on my yoga mat. Actually, I rolled out my mat at least 3 other times the previous week with the intention of practicing, but ended up holding my newborn as I modified my asana to "mama and baby" yoga, which was really "mama holds baby on the mat yoga." But this week the stars aligned and I was able to indulge in some "me time" in my little studio 5 different times! Woo hoo!

It's been 10 months since my pre-pregnancy yoga practice. And during that time I slowly let go of asanas: inversions, backbends, twists, and forward folds. I shifted out of my rigorous yoga routine to a more gentle, restorative, intuitive practice. And at the end of my pregnancy I actually let go of doing asana all together.  With all the limitations and modifications, my asana was no longer enjoyable. So I opted for lots of meditative walking and savasana. My yoga of "listening in" became a practice of not "doing yoga," but rather "living my yoga" and honoring myself in each moment. 

Fast forward to 1 month post birth.  I'm adjusting to my new body, on and off the mat. Here are 5 things I'm learning and remembering back on my yoga mat.

1.  Not being on auto-pilot- Yes, rationally I know that yoga is about tuning in to each moment. But after 20 years of yoga, as much as I thought I was aware of myself in down-dog, there was also a deep sense of familiarity and comfort. After many months away from down dog, I return with a sense of wonder. "Wow! This feels incredibly different!" My tight calves and hamstrings are great teachers these days in how to be present. Actually, it's hard not to pay attention! 

2. Non-judgement- Well, my postnatal body feels very different that before, to say the least. Things that used to be easy are now challenging. Places I used to feel open are now tight. These differences are truly opportunities for me to let go of how I think I should be or shouldn't be, and to practice allowing for what is. 

3. I am enough- Even if I only practice 30 minutes, 5 minutes, or have just a few moments of mindfulness,  I am enough. Whether or not I have to stamina for challenging poses, or realize I need more restorative, I am enough. This is my mantra.

4. Patience- Nothing is permanent. I know this. As I humbly return to my asana practice, I know that each day gets easier, and each day I can do more. I know I can't instantly return to the strength and flexibility I previously knew. But I feel I'm at a new beginning, and with time and patience the beauty of my new practice will continue to unfold. 

5. Gratitude- After taking a needed break from my mat, I return with a sense of gratitude. I feel truly thankful to be able to return to a practice that is so healing, so helpful in my life. Some of things I took for granted before  (i.e. the luxury of 2 hour yoga sessions and ease within challenging poses) I now have so much appreciation for. 

Breaks are good, even breaks from things that are good for us. They give us perspective and also new motivation. Breaks also offer us a chance to fall in love again with the things we took for granted. I'm feeling blessed for the break, and even more grateful for the return. 

Speaking of breaks, I'm super excited about retreating this winter for the 3rd Annual Om for the Holidays Retreat! I created this retreat with the intention of offering a mindful alternative to the hustle and bustle of the holiday season. Find out more details HERE. 

'Twas the night before due date.....

'Twas the night before my due date, and all through the house not a creature was stirring, not even a mouse..... Well, not exactly, I feel the "creature" stirring inside my belly! But otherwise, it's pretty calm and quiet around here.  Hubby's on the couch writing his last big paper for school.  Dog is by my side for yet another nap. The hum of the washer can be heard in the background. Yep, it's pretty quiet around here today.......... Is this the calm before the storm???

This morning I woke up feeling a new inspiration for yoga. This spring marks 20 years that I've been on this twisting, turning yogic path,  full of many pauses, detours, and re-routing along the way. I never would have guessed at the beginning where my yoga would lead me...... and what a blessing it's been for all of the surprises: healing, learning, questioning, settling, teaching, sharing, connecting, and filling me with so much life. 

My yoga over the last 9 months has been mostly an inward journey. As my practice on the mat shifted and evolved,  I was given the opportunity to explore in a new way. The last trimester of my pregnancy brought me the "gift" of pregnancy related carpal tunnel due to all the swelling in my hands. It's been humbling to say the least. I've moved through waves of denial, frustration, determination to find a solution, and ultimately lots of surrender. All the doctors, midwives, moms and google say the same thing- "It's normal, and it will go away after the baby is born." Honestly, I'm not used to NOT feeling at my best in my body.  Dealing with this chronic, yet temporary issue has been super challenging. I've avoided handwriting, typing and especially texting (Siri is my new best friend) as much as possible.  Even holding a book to read  has been out of the question. But I know in many ways it's been a great lesson, and preparation for all the unknown and challenges to come. So when I woke up today and felt the inspiration to write, I knew things were already shifting. I felt something deep inside telling me that this time is coming to an end, and I'm at the eve of a new beginning. 

I've been thinking and saying for months "This is the real yoga." Before, my asana practice was so much a part of my life, part of getting through the day.  It was also such a source of energy and inspiration, and I hadn't imagined what my life would feel like without it. But growing a baby in my body has taught me so much about tuning in,  listening, slowing down, responding to my needs, making adjustments, letting go, and knowing that everything is temporary. As soon as I think I have something figured out, things change. Rationally I knew all this before. But there's a security to having a routine,  a false sense of security that things will continue in a certain way. Well, ALL of my routines have been disrupted, and are about to be even more so. What I realize is that routine is helpful in creating an internal sense of stability, but that the internal stillness and groundedness can be accessed even when the routine is paused or comes to an end. And so I practice, again and again, creating new habits, making adjustments, and cultivating the feeling of balance and steadiness inside. 

I write this on the eve of motherhood, with a sense of bittersweetness for the pregnancy to be over.  Today was a day of quiet reflection on my life until now, and a mix of excitement, readiness, fear, and mystery for what's ahead. I spent the day silently preparing, much like I do before I teach a class, prepare for a retreat, or how in my past life I used to get ready for a performance.  It's a way to reserve my energy and grounded, but also cultivate courage and confidence. Yes, the future is unknown. It always is. But my internal yoga practice continues to help me prepare and be open for what's to come. 

See you on the other side..... and I look forward to seeing you on the mat again soon! 

The Art of Listening: How Being 40 & Pregnant are Teaching Me to Listen

The last 6 months have been a wonderful opportunity for me to be quiet and reflective.  Being pregnant and 40 have been great teachers, in both expected and unexpected ways. Here are 6 reasons pregnancy and and growing older are teaching me to listen. 

1. Quiet - As the wise Ram Dass said, "The quieter you become, the more you can hear." This has definitely been true for me. At the beginning of my pregnancy I dealt with some annoying morning sickness.  However, this was somewhat of a blessing because it served as an invitation to slow down and get quiet. Though I did feel some resistance and desperation of "when will this be over,"  I also began to fall more in love with my alone time, my home yoga practice, reading, taking naps, and allowing myself to be. I needed this time to practice listening more deeply . 

2. Surrender - With a constantly changing body and an influx of hormones, I'm noticing more and more how each day can be very different.  By listening more deeply, I'm more in tune with the fluctuations of energy. I'm learning to let go of my ego drive to do all the things I want to do, and to listen more closely to my intuition and surrender to what I need. 

3. Focus - Growing older has shifted that sense of unlimited time I used to feel when I was younger. Also, having experienced major losses in my life over the last couple of years has taught me about the preciousness of each moment. And now, with the countdown till the birth,  I'm feeling a sense of urgency to get things done!  I've felt a calling to stay focused,  minimize procrastination, and make the best use of my time.  And I have to say, when I allow myself to stay focused I feel less overwhelm and worry about conquering my to-do list. Focus can channel the worries into a sense of productivity. 

4. Discernment - It's been a time to reflect on what's essential, and what can wait. It's also been a time of letting go of some things completely. Getting quiet and listening deeply has helped me to clear out some of the mental chatter and make more authentically informed decisions. The art of listening helps me to connect with my wise self. 

5. Celebration - Another aspect of honoring the preciousness of time is celebration. I recently turned 40 and had 2 surprise birthday parties by family and friends. I had been hoping to not to pay much attention to my birthday, but rather to focus on other "more important" things.  But my loved ones reminded me of the importance of celebration. As my Sri Lankan friend told me, in his culture the older you get, the greater importance of your birthday. This is a testament not only to honoring the birthday person, but giving thanks and respect to the community that supports that person getting older. In celebrating my birthday, I was reminded of all the love in my life that continues to support me on this journey. Sometimes listening is a wake-up call, especially when it comes by surprise. 

6. Trust - Being pregnant is teaching me a lot of about trust. In the beginning there was pressure to keep things a secret until I was in the clear after the first trimester. And being of "advanced maternal age," there is a higher risk of complications. It's been an important time of not getting caught up in fear and worry about the "what ifs." Listening in has helped me to keep a connection to my inner calm. I've had a deep sense of knowing that everything will be Ok, however things turn-out. Listening in has been an opportunity for me to focus on trust in the process, without attachment to outcome. Through listening I've adopted the mantra "trust."

5 Reasons to Retreat in the Valle de Guadelupe

Namaste

The new year is a great time to get clear on our intentions and desires, and to let go of things that no longer serve us. However, January can also be an extremely busy time of catching up after the holidays and keeping up with our new routines. That is why I decided to organize a weekend getaway for the end of January as a way to pause, reflect and reset.  The Love Life Yoga  Retreat (January 30-February 1) will be held in the lovely Valle de Guadelupe, the heart of Mexican wine country located just 90 minutes from San Diego. This is a magical region of beautiful rustic countryside, culinary sophistication, and extraordinary wine. Here are 5 reasons to retreat to this premier food and wine destination. 

1. The Food-  According to chef Diego Hernandez of renowned restaurant Corazon de Tierra, "Here in Baja, we have a palette of flavors like a painter."  And USA Today calls the region the "Napa of Mexico." The Valle offers a deep connection to the land,  biodynamic farming, exquisite culinary taste, and the art of heart and soul in their cooking.  Check out the Sunset Magazine article for more info on the food, wine, and magic of this region. 

2. The Wine- There is a long history of winemaking in this region. Many of the vineyards here were planted in the 18th century by Jesuit priests. Today the Valle is home to over 50 wineries. The Wine Enthusiast voted the Valle de Guadelupe as #3 of the Top 10 Wine Destinations of 2014

3. Slower Pace - The Valle is a beautiful open countryside that presents an invitation to slow down.  Away from the hustle and bustle of urban life, the Valle offers quiet, open space, and beautiful sunrises and sunsets. And at hotel La Villa del Valle, there is minimal wifi and cell service- a great place to take a break from technology and reconnect with ourselves and nature. 

4. Love Life Yoga Retreat - This January I will be hosting a weekend retreat at the beautiful boutique hotel, La Villa del Valle. This is also the home of Corazon de Tierra, Vena Cava Winery, and the amazing Troika food truck. In addition to practicing yoga and mindfulness, we will be savoring the flavors of fine dining, wine tasting and enjoying life. This will be my last retreat before my 11 month retreat hiatus.  More Info 

5. Why Not? My husband's Tony's name spelled backwards is Y-Not. So this is his motto for doing the things he wants to do. I've adopted this motto, and it seems to work well for reminding me to follow my heart and and embracing the fullness of life. 

Below is a short great video on exploring the hidden gems of the Valle de Guadelupe 

Relaxed, Recharged and Ready for the New Year!

Namaste
I just returned from the Om for the Holidays Retreat in Sayulita, Mexico. Five days of living in nature- beautiful thatched huts, free from electricity and technology (yes, we lit our rooms with kerosene lamps and candles!), nourished by healthy delicious meals, daily active and restorative yoga, lots of hiking, gorgeous ocean views, and most importantly surrounded by an amazing group of conscious, caring, and fun-loving folks. My heart is full, mind more settled, and spirit recharged. I'm ready for the new year! 

How are you preparing for the new year? In addition to parties and celebrations, it's important to take time to be quiet, reflect, and get clear about our intentions. I'm not one for making new year's resolutions (which can often set us up for disappointment.) But I do like to look back at the year's journey- all the learning, growing, twists and turns. When we get so caught up in moving forward we tend to forget to honor and appreciate how far we've come. This reflection is key for practicing contentment along our the journey. And in preparing for future, instead focusing on how we "should" change and what we "should" quit doing, we can instead focus on getting clear.  Getting  clear about our visions and values, what makes us feel alive, and what direction we'd like to move towards, allows us to be less attached to how things to turn out and more open to possibility.  Writing, meditating, and taking a walk are wonderful ways to take this time and space for reflection.  Do you have any new year's rituals? I'd love to hear your thoughts! 

Om for the Holidays 2014 Memories. Much gratitude to Sarah Pham and Melanie Delgado for capturing these beautiful moments. 

Om for the Holidays 2014

Ocean and jungle view practice

Renee & Karen

Community

The infinity pool

Our little hut

Beautiful beds- with mosquito nets if needed!

View from our room

Sunrise Meditation

Heart opening- with help from our friends

Sweet Savasana

Watching the Sunset

Last moments of light on Winter Solstice

Candle lit dining area- Magical!

Many blessings for a happy, healthy, new year!

Love & light

Renee

Acknowledge the Good: 5 Ways to Feel Abundant & Grateful

Namaste

Tis the season for reflecting on that which we are grateful. Gratitude is a practice we can of course do all year long, but it's good to have the reminder of Thanksgiving to help us pay extra attention. By remembering the good in our lives, we can more easily tap into the feeling of abundance which is closely related to gratitude. Here are 5 ways to practice feeling abundant and grateful. 

1. Gratitude Journal

"Acknowledging the good that you already have in your life is the foundation for all abundance." - Eckhart Tolle

 Whether it's in the morning, evening or a time when the feeling strikes you, writing things down is a great way to remember. I particularly like the idea of doing this at the end of the day as a way to prepare the the mind and heart for a more restful, peaceful sleep. Even if it was a long, rough day,  taking a few moments to write about a couple of things in a gratitude journal can take us out of the mode of complaining and lacking, into a feeling of being thankful and having enough. 

2. Mindfulness

“Breathing in, I calm body and mind. Breathing out, I smile. Dwelling in the present moment I know this is the only moment.”- Thích Nhất Hạnh

By practicing mindfulness throughout the day we can shift out of our habitual patterns of planning, seeking, regretting, and longing into a feeling of contentment. By being fully present while washing dishes, we can appreciate the sound of the water, the sensation of water and soap on our hands,  and the act of cleansing and renewal. When we focus on the moment, we can more easily turn chores into opportunities of presence. 

3. Share the Love

“The best way to find yourself is to lose yourself in the service of others.” -Mahatma Gandhi. 

When we focus on negativity and what we are missing, we have less love and compassion to share with others. By remembering the good in our own lives, we are filled with a greater sense of abundance and thereby have more energy to give. Sharing the love- in thought, word and action- can actually helps us to feel more grateful.  According to research published in BMC Public Health, people who volunteer their time to help others tend to have lower feelings of depression and increased overall well-being. 

4. Move Your Body

According to  Dr. Robert Emmons, gratitude researcher and psychology professor at the University of California, Davis, people who practiced gratitude also engaged in more exercise. Being physically active can help us to clear our minds, let go of tension in the body, and feel more open and free. Less stress = more space for gratitude. 

5. Practice, Practice, Practice....And When You Get Off Track, Begin Again

“Waking up this morning, I smile. Twenty-four brand new hours are before me. I vow to live fully in each moment and to look at all beings with eyes of compassion.”- Thích Nhất Hạnh. 

Just like everything else, gratitude takes practice. And the more we practice, the easier and more fluid it becomes. But we are human, and have our range of human emotions. It's impossible to feel grateful at every single moment. So when we find ourselves getting off track,  falling into the patterns stagnant negative energy, we can always begin again. Wake up with the new day and renew your commitment to gratitude. Wake up to the moment and recommit to being present. When we give ourselves room to be human, and not perfect, we are less likely to get bogged down in guilt and disappointment which can infringe on being grateful. We must be open and willing to make mistakes, and with loving kindness, redirect our energy back the practice of gratitude. 

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5 Ways to Stay Open, Awake and at Ease Through Times of Change

Namaste

It's been awhile since I last wrote. I took a little hiatus from cyber communication and have been focusing on nesting resting and restoring.  It was unexpected for me to make this shift, but in "living my yoga" I had to listen in and honor what's felt right.  I'm 3 months pregnant!! 

It's been an interesting time of slowing down and moving inward. With the intense changes going on in my body, it's been a wonderful time for curiosity, reflection, and envisioning the future. Many of my normal daily routines have shifted..... everything from what and how I eat (yes, I've been eating every couple, with new cravings and aversions) to how I practice yoga and how I sleep. All my self care routines continue to evolve. And I understand that all the change that's happening right now is great preparation for the bigger changes that lie ahead. 

This has been an immense  time of learning. One of the main lessons and reminders is that our lives are always in flux.  Whether we are changing jobs, moving to a new home, growing in our relationships, letting go of relationships, embracing the aging process, or simply observing the continuous evolution of our own consciousness, change is constant. So how do move through transformation with more grace and ease? And when it's not an easy process, how do we stay open? 

5 Ways to Stay Open, Awake and at Ease Through Times of Change 

1. Listen: Listen to your heart. Listen to your body. Listen to your intuition. Being open to change requires deep listening. Often we look outside ourselves for guidance and answers to help us through times of transformation. Don't get me wrong, I truly believe we all need support in life, and it's a healthy thing to ask our friends, colleagues, loved ones and professionals for help. However, we each have a wealth of inner wisdom that often has the answers that nobody else can provide. So in addition to being supported by others, we must cultivate our own internal support by listening in, with loving kindness, to the wisdom of body, mind and heart. 
2. Allow: When we truly listen to what's going on inside, we can allow ourselves to fully experience the now. When we deny and fight the reality of what's happening (inside us and around us), we are not only unable to be present, but we also are unable to allow for the natural unfolding of change. We must allow ourselves to feel, to fully experience what we are going through, including the emotions that are uncomfortable, difficult and even painful. By listening, and allowing, we are then able to move through change with greater ease instead of getting stuck in the denial. 
3. Let Go of the "Shoulds:" This is a hard one, especially when our identities are wrapped up in being a certain way. One of my favorite sayings that i learned my masters in counseling program is "Stop shoulding on yourself! " Shoulding sounds a lot like something else, something that smells bad and something none of us should be carrying around! Time to dispose of the "shoulds" and free up your energy to embrace where you are. 
4. Practice Staying Grounded: This is ESSENTIAL! When everything around us is changing,  or when we feel ourselves completely upside down,  we must take extra care to feel grounded. Practice stillness and silence. Go for a walk, do yoga, and/or some sort of exercise to connect with your body and take a break from mental chatter.  Get a massage or acupuncture. Get regular sleep and stay nourished with healthy foods. Do what you need to do to cultivate your internal sense of being ok amidst all the unknown of what's ahead.  
5. Breathe: I saved this for last, but really conscious breathing will help with steps 1-4. When we slow down and deepen the breath we are more able to listen, to allow, to let go, and to stay grounded. Breathing is the foundation for staying alert, open, and OK as we move through the ups and downs, adventures and surprises in life. 

Do you have any other suggestions? I'd love to hear your thought! Feel free to leave a comment below. 

Much love and light, 

Renee

Wisdom and Insight

Namaste

We teach what we most want to learn. As a yoga teacher I constantly see this in myself. As a teacher I am a continuous student, practicing what I'm learning as I share these lessons with others. Being a student in life keeps us open...... there is always more to learn, always more to experience, always possibility to evolve and transform.  

This summer I've had the honor to work with my dear friends Paloma Neuman, of My Dharma Yoga, and Chef Sasha Cherry in creating a 3 part summer series called Midsummer Nights. Each event includes oceanfront yoga, farm-to-table dinner, live music, and is a benefit for the  non-profit, The Sean O'Shea Foundation. From the concept through execution of our big ideas, it's been an incredible learning process.  The Midsummer Nights series has followed the theme of honoring the cycles of life. We began with "Awaken & Play," moved into "Grow & Transform," and will be finishing with "Wisdom & Insight." Throughout our planning and co-creating, we have traveled through our own cycles of awakening, growing, and learning. We've opened to the possibility of a big idea, found a way to play with these ideas an make them happen, and learned along the way and made changes to our approach.  And as we prepare for our last summer event, I appreciate how our work together has helped us to open, evolve, and settle into a new sense of knowing......... Well, not settle, but at least honor what we've learned in order to keep that knowledge and insight with us.  This whole process is a great reminder of what my Uncle Milty's says- "You gotta keep green and keep growing." So with this wisdom and insight, we simply continue the cycle and open up for the next awakening  and opportunity to grow. 

Here are some sweet moments from our last Midsummer Nights events. Please join us on August 21 for an evening of "Wisdom & Insight." We are honored to have harpist and sound healer Cheryl Angela share her amazing healing music. Chef Sasha is preparing a fabulous menu. And again, this is a fundraiser for the Sean O'Shea Foundation to support free yoga & nutrition programs for at risk- youth. Get your tickets HERE. 

Grow & Transform

"The tiny seed knew that in order to grow it needed to be dropped in dirt, covered in darkness and struggle to reach the light." -Sandra Kring

Seven summers ago I completed my first yoga teacher training. I had been mulling over the idea of teaching for over 10 years. However,  I was caught up in my own broken record of not being good enough, not knowing enough, not being enough. Then suddenly I had to face life and death issues in my family which made me wake up to the preciousness of life. I realized I could not waste any more time dreaming of the things I wanted to do. I just had to do them. And even if I wasn't quite ready for the next steps, I had to begin. 

I had been living in San Diego less than a year and dealing with family illness when I happened to see a flyer about a popular yoga teacher, named Sean O'Shea, who passed away in a tragic accident. As I read on I learned he had owned a yoga studio, was the same age as me, and actually had the same birthday as me. Though I never had the honor of meeting Sean, I have since learned what an amazing man he was and what a positive impact he had, and continues to have, on the lives of so many. His passing shocked me. "That could have been me," I thought. We were the same age, and in his short life he had already done so much, and I felt like I hadn't even begun. I had the privilege and blessing of  being alive, when others like Sean were not. It was time for me to live fully,  with intention, with passion, and with courage. Within a month I applied for grad school and a yoga training. I made a conscious choice to face my fears of inadequacy and to pursue the life I envisioned. 

Seven years later, I now teach yoga full time. And this summer I've had the honor to partner with the Sean O'Shea Foundation (SOSF). After Sean's passing, his mother Gloria poured her heart and soul into creating this foundation that would continue Sean's legacy. The Sean O'Shea Foundation is a non-profit that empowers youth with free yoga and nutrition programs. In the last 7 years the SOSF has helped over 10,000 at children in cultivating more peace, confidence, respect,  empathy, and mindfulness. Their programs help at-risk youth who are homeless, involved with gangs, on probation, and terminally ill. It is a passion of mine to make yoga and holistic care practices available all  communities, especially those that are underserved. I am grateful to have the chance to help raise money and awareness for this amazing organization. Learn More about the Sean O'Shea Foundation

Join me with My Dharma Yoga & Chef Sasha Cherry for 3 fun evenings for a great cause:

Midsummer Nights: Yoga, Food & Music by the Sea 

June 19th Awaken & Play

July 17 Grow & Transform

August 21 Wisdom & Insight 

Each evening will include an uplifting yoga class, an organic healthy dinner, live music and a raffle with fabulous prizes. In addition to raising funds for the Sean O'Shea Foundation, we are also aiming to spread the word about this amazing organization and recruit future volunteers and support. Reserve Your Spot!

The July event, "Grow & Transform" reminds me of the roots of my own journey. Like the tiny seed of a tree, I have roots in darkness that have supported my growth towards the light. And like the trees in the forest, I am not alone in this phenomenon. Gloria O'Shea, Sean's mother, channeled her grief into creating something beautiful and powerful and full of life. It is by leaning in, being present, and moving through times of challenge and uncertainty that we can truly grow, transform, heal, and begin anew. 

Namaste

Midsummer Nights: Yoga, Food and Music by the Sea

THREE EVENINGS FOR ONE CAUSE

Yoga, Food, Drinks & Music by the Sea

What’s better than an inspirational yoga class? A yoga class that is inspiring AND gives back! This summer My Dharma Yoga, Renee Gauthier E-RYT andChef Sasha Cherry are gathering the community for three wonderful summer evening events. Practice oceanfront yoga in a beautiful boutique hotel setting. Enjoy a deliciously healthy farm-to-table dinner and drinks with friends.  And support a local non-profit that is making a huge impact in the lives of many children in San Diego.  A staycation doesn’t get much better that that!

THE PURPOSE

Join us for an evening of uplifting yoga, live music, great food and friends on the oceanfront deck at Inn at Sunset Cliffs.  The intention behind this series of events is to bring the community together for a great cause while experiencing an inspiring, entertaining and healthful summer evening. 

When attending one or all three of our Midsummer Nights Events, you will help bring more yoga to low-income schools in San Diego. We are donating 10% of all our proceeds to the Sean O’Shea Foundation. Every dollar counts! The Sean O’Shea Foundation is a non-profit 501(c)(3) that empowers youth through full scholarship yoga and nutrition programs. Your support will help youth in finding more peace, less stress, higher confidence, increased empathy, improved grades and overall wellbeing.

THE EVENTS

Our Midsummer Nights Events are a celebration of life!

Each individual event will have its own unique theme that will be translated and woven into the yoga, the music and the food as metaphor for the phases of life and in honor of the children that the Sean O’Shea Foundation proudly supports.

You are welcome to attend one, two or all three of the following events held at the Oceanfront deck at the Inn at Sunset Cliffs. Click on each event for more details on each evening and to purchase your tickets.

June 19th Awaken & Play

July 17th Grow & Transform

August 21th Wisdom & Insight

Sweet and Savory Moments

We had an amazing time on the Spring Savor the Senses Retreat. My dear friend and pilates instructor, Rebecca Raiza, and I had the honor of spending the weekend with 12 amazing folks at La Villa del Valle in Baja, Mexico. We practiced yoga and pilates, enjoyed amazing farm to table meals, toured the onsite Vena Cava Winery, relaxed by the pool... and relaxed some more. We had a fabulous group and enjoyed so many laughs and deep conversations. I'm feeling full and grateful for the experience. Stay tuned for our next Savor the Senses retreat in November. 

Art & Asana: A Fun Creative Time!

Last weekend I co-facilited an art & yoga class with my dear friend Melanie Gero. Ten lovely women gathered in my garden space to breathe, move, create and play. Here are some of my favorite moments from our day:

Nurture Yourself and Practice Gratitude this Holiday Season

"If you concentrate on finding whatever is good in every situation, you will discover that your life will suddenly be filled with gratitude, a feeling that nurtures the soul."- Rabbi Harold Kushner

Let me begin by saying thank you. I am so grateful to have so many wonderful people in my life, in my community. My heart is full of gratitude. But I am also human, so sometimes I forget and need to remind myself of all the things for which I am thankful.  Gratitude is a practice. And Thanksgiving is a perfect time to express our gratitude. However, sometimes the holidays can be emotional triggers that  stir up sadness, anxiety, frustration, and overall stress which can cloud our awareness of feeling grateful. Here are 5 ways to honor your emotions and shift your focus back to gratitude:

1. Take time to reflect and remember.  How have the holidays affected you in the past? If the holidays have previously been challenging, maybe while dealing with grief or difficult family dynamics, make a plan for this holiday season. Think of ways you can proactively nurture yourself. And put your well-being first. When we take care of ourselves, we have more love and energy to give.

2. Practice loving kindness for yourself. When you notice yourself feeling triggered or overwhelmed with emotion, practice observing yourself with a loving, compassionate heart. Allow yourself to feel what comes up, without judgement of good or bad. And then practice self soothing, the way you would nurture and friend. 

3. Focus on your breath. It's inevitable as humans that we will encounter challenging times, within ourselves and in our environments. Practice conscious breathing as a way to stay present and breathe your way through discomfort and pain. 

4. Make a gratitude list. Seriously, this works! Make a list of the things you are thankful for, and read your list again and again as a reminder. And in moments when you don't have the written list, you can make a mental list and quietly repeat in your mind. Visualize and embody the feelings of gratitude .

5. Practice being enough, having enough.  This can be a mantra, a phrase that you can silently repeat to yourself. "I am enough. I have all that I need." So even if you are in the middle of a big life transition, or feeling lots of uncertainty about the future, or mourning the loss of loved ones or the past, practice being whole and complete in this moment. 

Blessings for a beautiful holiday season. Namaste

Om for the Holidays! 10 Reasons to Retreat this Holiday Season

Namaste, 

Contemplating a winter trip, but not sure if you have the time, energy or funds? Check out my recent article on Retreat Place: 10 Reasons to Retreat for the Holidays!

Read more

Mid-Week Retreat! Oceanfront Yoga

What an amazing season it's been sharing yoga by the ocean at the Inn at Sunset Cliffs. Tonight is our last class, and will also be a benefit for the Prison Yoga Project to support the yoga programs in San Diego prisons. Come out for a mid-week retreat to soothe your mind and soul, rejuvenate your body, and support the well-being of others. 

Also, I am truly honored that this oceanfront class was featured recently in SanDiego.com. Check it out HERE

Confessions of a Serial Yogi

Recently I was interviewed by my friend Paloma Barron Neuman, or My Dharma Yoga and Retreats, for her blog "Confessions of a Serial Yogi."  It was an honor to share some of my reflections about my yoga practice and life as a yoga teacher. I'd love to hear you thoughts about it!

About My Dharma Yoga: At  My Dharma Yoga Retreats and Events, we create unique yoga retreats with one important mission: to inspire you to connect within and gain deeper self-awareness. We carefully craft every one of our exclusive retreats with yoga, meditation, adventure and travel to provide you with an experience that will nurture the body, cleanse the mind and awaken the soul.

Coming soon!!!!