Sunset Meditation, Your Beautiful Self

Spending an evening enjoying a sunset is yoga in action!

Sit or stand quietly with a long spine, and the soles of your feet grounded. With every inhalation, breathe in the beauty of the sky. Invite the colors of the sunset, clouds, and sky to fill you. Feel the beauty within you.

With every exhalation, breathe out, imagining that beauty inside the people in your life.  As you think of each person, visualize them spending their day beneath the very same sky as you. Different colors, but one sky.  Think of how each person embodies  beauty.

As the practice becomes more familiar and easier, include not only the friends and family whom you love, but also folks who aggravate and annoy you. Fill your mind with something beautiful about each person.

When you are done, take a deep in breath and wish beauty for every person in the world, without exception.

Take a long slow, deep breath as you again return your thoughts to the lovely sky and appreciate being your own beautiful self.

Siren Call of Retreat

A SWIRL OF WHITE FLOWERSWho says you need to go someplace expensive to re-center and refresh yourself? Who says a monastery or ashram is needed?

After traveling in Europe that involved some intense genealogical study, I have embarked upon a one week retreat. I did take breaks while overseas and I meditated a lot while traveling. Click on the following links if you would like to read further how I practiced away from home:

I chanted Lovingkindness mantra for myself and others in need.

 I practiced gentle yoga everyday.

I even went on a little pilgrimage, and 11 mile hike, chanting lovingkindness most of the time. Afterwards, I needed a backbend.

After I returned home however, I found I wanted to bring those practices into my everyday life, not just my “traveling” life. The siren call of retreat rang in my soul.  It’s a time to re-group, re-center, and reconnect with my life. And yes, admittedly, I want to detox … that German chocolate, wine, and bread needs to go. I need to return to a more vigorous practice. OUCH! My body needs to adjust.  And that can’t be rushed or I’ll end up injuring myself.

The game plan is to spend more time exercising, yoga-ing, including daily savasana,  reading or listening, art-ing, writing.  Cutting back on socializing and going out.  Even talking is on the back burner! Sounds luxurious, doesn’t it?

For five days,  I’ll try to post daily to let you know how it’s going.

Perhaps you’d like to join me? If even for a day or an hour. It’s a tried and true yogic practice and in my experience, yields delicious rewards even better than German chocolate!



Easy Yoga

Have you ever wondered how your teacher could hold a pose for sooooo long? How did s/he not appear straining or tired while you felt as if you could collapse into a ball of jelly? The secret is knowing how to correctly move into the asana.

Intelligent yoga asana is alignment based.The skeletal structure of the body lines up in ways that optimize  and minimize or focus muscle use, thereby minimizing energy consumption, and stress. This greatly reduces injury. When in correct alignment, the pose feels right and the yogi can enter the blissful state of sukha despite the effort involved in holding a posture.

It all begins in the feet. Knowing how to lift the arches and neither pronate (dropping the ankles inward) or supinate (dropping them outward), how to spread the toes and distribute the weight on the four corners of the soles (root of big toe, root of pinky toe, inner and outer heel) will take you on many effortless miles of living and walking.

Over and over and over we work to re-pattern the way we stand, sit, walk, and lie down. Observing the habits that have developed since birth, studying photos of folks in indigenous cultures, and then looking at folks we come across in our daily lives can teach us reams about correct posture. I’ll go more into that in a future post.

Today I wanted to give local runners (and others interested in simply trying the barefoot lifestyle) a heads up of Barefoot runner, Ken Bob Saxton’s appearance at 795 Waterman Road, Forestville, 3 PM on Sunday, June 23. (716-679-8544 for more info.). He’s giving a multimedia presentation of how to go barefoot without hurting yourself. And then they may just do a 5 K country run, barefoot, of course.

And Lee has blog, Chautauqua Barefooter that describes his shoeless journey.

Here’s to alignment in life, love, and yoga.  Here’s to living easy, loving easy, yoga-ing easy. Seamless, interwoven threads of the journey.

And with the warmer weather, what a delight to spend more time sans shoes:-)


Yoga, The Refuge

The practice of Being rather than Doing offers fulfillment on many levels. My yoga  often serves as a refuge to hustle-bustle, grief, stress and struggle of everyday life. Whether it’s an achy back, sore legs, overwhelmed mind, or a tired heart, I know that practice will ease the suffering.

Over the years, this has lured me into a deeper and deeper embrace of a formal, on-the-mat asana exploration. The path to wholeness and health. This is not a bad thing! The moment I land on the mat, feelings of delicious relief swirl through me. Now I can settle into BEING, opening my heart, linking my heartmindbody, and connecting with forces only the inner eye sees; the inner ear hears.

Conjure the stillness of post-savasana, or the centeredness of pranayama, or the contentment you felt after a fav yoga class. Then, despite whatever ails you today, how many parts of you hurt, how cranky or tired you are, head to a mat. Begin with your most beloved yoga pose, and let the bliss flow.


As your practice deepens and cycles through the seasons of your life, the boundaries between the refuge you experience on your mat and in the world will slowly dissolve. Moments will gradually grow where life itself is centered in a sweet contentment that is its own refuge, no matter the circumstances. These are the moments when yoga and life are one and the same practice. Observe and recognize that they too will pass, but observe as well that those moments are the fruit of heading to your mat day after day, year after year.

Do you really practice every day?

Carolyn with chickadee in Buffalo, NY
(C) 2012 barefoot photos

A student spoke up before we began class this morning, with a hopeful look on her face, eyebrows raised, Do you really practice every day?

She was getting ready to go to her winter residence  and hoping I’d let her off the hook.

I smiled. I discussed how my practice had grown and changed over the years.

Until a wise student shared, Yoga is not a practice; it’s a lifestyle.

DONG! Bells went off in my head.

I became inspired share my personal yoga journal with you on a more regular basis. I’m committing to daily updates to give you a sense of the day-to-day life of one yogini’s struggles and awakening.

7AM: alarm, listening to the news in bed, practicing reclining back of the leg stretch (supta padangusthasana 1,2,3), and cross-legged revolved belly pose

7:15 AM on mat in studio, practicing gently due to the slight flair up of sciatica I’ve been experiencing lately: reclining hero (supta virasana), pigeon (rajakapotasana), kneeling lunge to splits with big bolster support (hanumasana), tree (vrksasana), standing half-lotus forward fold (ardha baddha padmasana), dancer (natarajasana). Immediate connection to a nonverbal, physical knowing with one leg held behind up behind me while my opposite arm extended in front of me. The feeling of moving my body confidently in this space created joy.

8:15AM: Trotted upstairs to celebrate with a cup of decaf :-) because I was able to enter dancer without the aid of the wall for the very first time. EVER.

This is what keeps me motivated to continue day in and day out through all these years. I’m continually learning and experiencing new ways of being in this very body that is mine for a short time on earth. And I say YES to that.

After teaching the YOGA for 50+ class, I accompanied my son to the airport to say good-bye after a  lovely visit of nearly two weeks. On the way home, Mike and I headed to a favorite bird watching spot in Buffalo to take our minds off of the emptiness and sense of absence we felt.

It was a stunning October day that would break all previous records for warmth in Western New York. Surrounding ourselves with so much beauty dissolved our heavy hearts.Happiness bubbled inside me as I held my hand out for the glorious chickadees and nuthatches that landed on my outstretched fingers.

Eye contact with these creatures led me into a non-verbal state of pure joy. Rather than connecting from the inside to the out, as usually happens during savasana,  a connection happened as I reached my hand and heart out to my avian neighbors.

I connected with that deep inner knowing that is always present and available. This connection is also YOGA practice. No sticky mat necessary!

Some experience it like yogini Prabhavati Dwabha, helping children in rural India. Reaching outward and finding herself. Every single day.

How do you practice connecting with your inner knowing?

Today’s meditation:  Naming the myriad ways that yoga is already present in my life.

Tribute to the Body Moving

Yoga is the dance of bodymindspirit. We say meditation in movement. Each one of us finds our unique expression of this ancient art. Your pose may not look much like mine. Doesn’t matter –The point of practice lies deep within. It’s a journey of the soul, mind, and body. All equal participants.

This morning I heard stories of how the previously posted and popular piece on Matt Harding’s version of the Gratitude Dance had rocked it’s way around campus at the end of the semester, so I thought I’d look into what Matt is up to now. Turns out he’s made another gorgeous globe trotting vid, this time using local dancing styles. Not exactly Yoga. But it is Body. It is Heart. And Mind is there as well. Hope you enjoy the dance around the world. Hmmm, Maybe it’s time we found a sponsor to YOGA around the planet.

Or maybe you’d like to send in photos of your Yoga in unusual locales. We’d love to see them and will post as able. …Maybe another video in the works!



I exist in BLISS when I exist in Reality

Bliss is an integral part of existence

Bliss is not euphoria or ecstasy

Not sadness or anger or self-loathing (duh!)

Bliss is deeply related to Equanimity

It resides in Not-Wanting



Bliss is found in STILLNESS

(that stillness that always exists in motion)

In Stillness

we enter the reality of THIS moment

Moving into THIS moment

and This one too…

I feel the embodied spirit




and slowly

over time I feel

how everything is made of



Dianthus (barefoot photos)

Are you holed-up and snowbound today?  Home with the flu? Just plain lazy, lethargic, tamasic? Sounds like a good opportunity to watch an inspiring TED talk.With grateful permission, I am reprinting this post from Online

15 TED Talks to Help You Find Happiness

Everyone finds happiness in something. Whether it be the exhilaration that swoops in after the completion of a new creation, or enjoying the cool air of a sunny autumn day or learning anything and everything about the world, even those who struggle with their moods still occasionally enjoy the concepts of joy and satisfaction. Though nobody’s journey completely parrots that of others, this eclectic selection of TED Talks showcases how nearly all people work towards one almost universal goal.

1. Stefan Sagmeister: The power of time off: Everyone knows the value of rest and respite — it recharges the mind, body and spirit and maximizes productivity. For designer Stefan Sagmeister, closing down his studio for a year and spending the time traveling and conceptualizing actively stimulates his creativity. Without it, he says, he never could have produced some of his favorite works. This TED Talk showcases some of the different projects he conceived while on sabbatical, and discusses how to make the most of scheduled downtime.

2. Philip Zimbardo prescribes a healthy take on time: Renowned Stanford psychologist Philip Zimbardo delves deeply into how cognition and perception play a role in establishing happiness, comfort and stability. He cites the “time paradox” as one of the major stress factors in peoples’ lives, suggesting a shift in understanding how it works can alleviate a goodly chunk of the problem. Awareness of one’s mental and physical orientation in the past, present and future makes it much easier to set firm priorities and goals. Based on his research, Zimbardo outlines what he believes to be the healthiest, happiest, most productive strategy for time management.

3. Nic Marks: The Happy Planet Index: Although the old adage dictates that money rarely purchases happiness, nations still tend to rank their success more on economic productivity than the true satisfaction of its citizenry. The Happy Planet Index attempts to juxtapose resource consumption and overall personal contentment, and the most joyous locales on Earth are not necessarily what one would assume. Through complex statistics and painstaking research, Nic Marks challenges many of the common myths regarding the relationship between finances and emotions.

4. Srikumar Rao: Plug into your hard-wired happiness: Persistently questioning and pining away for possessions and affections remains one of the most common roadblocks to discovering happiness. Most people never seem to realize that sloughing off such a mindset significantly improves their outlook on events both major and minor. Fortunately, Dr. Srikumar Rao makes a compelling case that most (though not all) people are born with the capacity to forge their own individual sense of satisfaction — largely free of over-preoccupied thinking.

5. Paula Scher gets serious: For creative types especially, designer Paula Scher’s lecture perfectly sums up the oft-lauded joy to be found in the human imagination. In spite of the title, her “serious” work nevertheless resulted in a gratifying life, and she shares with viewers some of the projects that proved the most enjoyable. Though many compartmentalize their lives into “fun” and “career” designations, it is entirely possible to fuse the two together for the ultimate happiness experience.

6. Nancy Etkoff on the surprising science of happiness: While it’s relatively common knowledge that emotions directly impact human physiology, most popular discussions regarding happiness tend to focus more on the more abstract mental health components. Nancy Etkoff looks at the ever-elusive concept through the lens of cognitive science, exploring how the body conditions itself for negativity and oftentimes compromises its own satisfaction. Though despite biology and cognition’s hold, there are still a few things people can do to work around them.

7. Matthieu Ricard on the habits of happiness: Religion and spirituality are not necessarily everyone’s preferred route towards discovering happiness, though millions still find them an indispensible facet of their lives. Former biochemist Matthiew Ricard discovered his calling as a Buddhist monk, and the lecture pulls from this eclectic background to offer some personal thoughts on one can achieve personal satisfaction. He makes a case for clearer consciousness and self-awareness as the cornerstones of forging the best life possible.

8. Laura Trice suggests we all say thank you: Some days it seems as if the tenets of common courtesy have emulated elderly elephants and disappeared to perish in some secret, mysterious locale. This counselor earnestly believes that a simple resurgence in pleasantries such as “thank you” can make a massive difference in society as a whole. Both the speaker and the recipient walk away from those two seemingly small words feeling gratitude and harmony — feelings that can very easily carry on to others they encounter.

9. Stuart Brown says play is more than fun: It’s a thesis sure to satisfy pretty much everyone — taking time to relax and play around makes for one of the very best things anyone can do for his or her health and sanity. Juxtaposing animal behavior (including macaques and polar bears) with human habits, Stuart Brown illustrates how taking time to indulge the imagination opens up plenty of paths towards the ever-elusive happiness. Children especially benefit from such leisurely jaunts, as playing pretend games help strengthen the skills needed for success once the realities of adulthood descend.

10. Aimee Mullins: The opportunity of adversity: Aimee Mullins was born without shinbones, but in spite of this setback, she still managed to enjoy an eclectic, exciting life of sport and art. She cites the physical challenge as the single most motivating factor in her pursuit of modeling, activism, acting and participating in the Paralympics. Without it, she claims she never would have discovered such a profound satisfaction with her life — proving that sometimes the darkest moments result in the greatest personal triumphs.

11. Nick Bostrom on our biggest problems: Death, aging, “existential risk,” poor motivation and depression formulate the core of humanity’s greatest roadblocks towards happiness. Oxford’s Nick Bostrom finds hope and solace in transhumanist science and philosophy, explaining how many of the emerging technologies might very well reverse some of these serious ills. For viewers interested in amazing leaps in science and engineering, this lecture offers up plenty of intellectual questions to ponder.

12. Alex Tabarrok on how ideas trump crises: Plenty has been said about the role creativity, innovation and an active imagination help combat more negative emotions and mindsets. With the rise of a global economy and free markets, some believe that today’s economic climate — tempestuous as it is — actually provides some exhilarating challenges for those who derive enjoyment from such things. From a broader perspective, one can easily see how tragedies can slowly turn to victories with some hard work and even harder thinking.

13. Benjamin Wallace on the Price of Happiness: Many old proverbs and folktales warn against placing too much satisfaction in money and material goods, but that still doesn’t stop many people from trying. One particularly interesting study revealed that when the same wine first presented with an average price, then again with something higher, the latter garnered much more praise. Benjamin Wallace makes a compelling argument for pulling away from pursuing money and possessions as anything beyond means to caring for one’s needs.

14. His Holiness the Karmapa: The technology of the heart: For the more spiritually inclined, this lecture by one of Buddhism’s most revered clerics fuses religion and science in a manner that he claims maximizes happiness. No matter the myriad progresses made in the technical sector, he believes that true joy comes from peace of mind and body — though there exists plenty of pleasures to be found externally. And, of course, in forging loving and mindful connections with others.

15. Eve Ensler: Happiness in body and soul: Vagina Monologues scribe Eve Ensler found fulfillment in protecting women from abuse and marginalization. Both her writing and her activism brought happiness and peace to numerous victims, serving as an inspiration to those hoping to promote justice. She also believes that embracing one’s body and sexuality as something lovely rather than shameful will also help forge a positive personal pathway.

Winter poem

after two cloud-filled weeks, a day of sun
Black Pine Boughs with Snow (barefoot photos)

Life is beautiful. There’s treasure in every moment —treasure you may overlook unless you are aware of the impermanence of everything. Steve Ross

a red tail floats above

then slides into white-crusted firs

beyond field’s glare

something must have moved

just past creaky sumac husks

ribs of two deer lie together in snow

their heads buried beneath a drift

trampled all around by fox       mice

crows      dogs

and me

wind lashes my face raw

it’s so cold everything glitters

Sacred Self Care

"Oklahoma" rosebud in October (barefoot photos)

One of my teachers offered a teleconference course on sacred self-care. Oh, I thought, this is pushing things a bit, I mean, really sacred self care?

Furthermore, why should I sign up, I already teach self-care. Certainly I know how important it is to devote some time everyday to the important task and pleasure of taking care of myself.

Well, it was time for me to wake up to the essence as well as the deep importance of self-care practice.

The journaling and meditations I did highlighted long held resistance to my own self-care. Could I be hard-wired to NOT take care of myself? I wondered. Was it a genetic trait? Am I simply and incorrigibly lazy?

As the class progressed week by week, I found a deep well of pleasure arose in my bodymind whenever I gave myself a gift of self-care. It’s possible to tap into that well as a means of motivating myself to continue developing self-care practices.

This week, our homework was to identify one self-care practice to focus on and try to develop it. A small step it would seem, but progress and transformation happens in small simple steps repeated time and again.

So, what am I working on? My negative self-talk. I’m growing my mindfulness around the times I call myself names or otherwise speak poorly to my beautiful self. It’s tough. Sometimes I catch myself disparaging the voice that catches, “Oh, there you go again, you idiot.” Yes, I can even use mindfulness against myself! So I’m continuing to practice softening and then softening again. I need a lot of practice. Unfortunately, it seems I’m giving myself plenty of opportunity. Grrr.

I do recognize how terribly important this is though. It forms the foundation of the spiritual path. Think about it. Better yet, conjure up the feelings in your body of an abundance of self-care. Then ask yourself what would happen if you had that available all the time….

Here’s hoping that you are floating in nirvana-land with me on this one. It’s just a little bit of self-care away!

If you are jazzed by the thought of floating on a cushion of wondrous self-care, READ MORE; visit LUMINOUS HEART.