Give your New Year's resolutions a yogic twist—set an intention and infuse the New Year with positive change. By Catherine Guthrie
A new year's resolution is a noteworthy concept—start off the year with a change for the better. So how did it devolve into a subconscious exercise in self-loathing? Lose 10 pounds! (Message to self: You're fat.) Stop drinking caffeine! (You're unhealthy.) Call Mom and Dad once a week! (You're ungrateful.) Why not celebrate this new year by trading in your tired (and probably familiar) resolutions for a Samkalpa instead?
POSITIVE POWER
A Sanskrit word, Samkalpa means "will, purpose, or determination." To make a Samkalpa is to set an intention—it's like a New Year's resolution with a yogic twist. While a resolution often zeros in on a perceived negative aspect of ourselves (as in, "I want to lose weight, so no more chocolate chip cookies or ice cream or cheese"), a Samkalpa explores what's behind the thought or feeling ("I crave chocolate chip cookies or ice cream or cheese when I'm feeling stressed or sad. I will set an intention to become conscious of this craving and allow my feelings to arise and pass, rather than fill up on fats").
EFFORT COUNTS
A Samkalpa also praises the nobility of the effort rather than focusing on what you are doing wrong. "New Year's resolutions leave me feeling guilty and mad at myself for not keeping them," says Wendy McClellan, a yoga teacher in Louisville, Kentucky. So, last year, in a conscious effort to reject the resolution rut, she taught a special New Year's Eve yoga class and encouraged students to look back and let go. Her intention or Samkalpa? To open her heart to new possibilities. "An intention has much more of a global sense than a resolution," she says. "It helps me be softer with myself." With a Samkalpa, the self-loathing that comes from dwelling on past transgressions can begin to dissolve. In its place is an exercise in effort and surrender—create an intention and open yourself to the universe.
Samkalpa Setting
LOOK INWARD For several days, set aside time to write in a journal and meditate. Mull over your typical resolutions. How do they make you feel? Anxious? Unsettled? Incomplete? Now contemplate how you would like to feel during the coming year. Is there any way you can reframe your results-oriented resolutions into something that will make this year's journey more joyful and worthwhile?
REPHRASE IT Create a short sentence or phrase for your Samkalpa. Be careful not to set limitations based on fear. For example, instead of "May life bring me only happiness and joy this year" consider "May I be happy and open to what life brings me."
BE FIRM BUT FAIR Change doesn't happen overnight. When you stray from the essence of your Samkalpa, don't berate yourself. Instead, gently remind yourself of your intention. But be firm in your resolve—it's a good idea to incorporate your Samkalpa into your daily routine. Use it as a mantra during pranayama or meditation practice; post it on your computer, phone, or mirror; or simply say it to yourself quietly before going to sleep. —C.G
January 01, 2010
November 12, 2009
Holiday Schedule
Seems like we just reluctantly said goodbye to summer and suddenly the Holiday Season is upon us.
We are fortunate this year that none of the traditionally celebrated holidays fall on any of our regularly scheduled classes, so for the first time in a long time I'm happy to say that there will be NO cancelled classes for this holiday season. Yeah!
The Wednesday night class before Thanksgiving is a great time to rev up the metabolism for the feasting that follows. In addition, the classes during the holiday season will be focused on stress reducing, deep breathing, and joy seeking. Don't miss out!
Whether you celebrate Christmas, Hanukkah, Kwanzaa, Winter Solstice or the arrival of the New Year, may this time be a reflection on the good in your life and in your heart. Again this year the holidays symbolize an opportunity to connect with the ones we love and to what is really important in our lives. As this season can bring out increased emotions and sometimes be quite stressful, please remember to take the time to breathe.....literally! Set aside a little time each day for stillness and you will find this time even more enjoyable. A blessed holiday season to you all!
OM SHANTI
November 04, 2009
Loving Kindness
This month brings a new closing inpirational quote for our classes. Since it's a little challenging I thought I'd write it down for you so that you can take more energy to absorb it's meaning and vibration and less to just hearing it. Of course we will have this closing for several months so it will become easier with time. Namaste
Put away all hindrances. Let your mind, full of love, pervade one quarter of the world, and so too the second quarter, and so the third, and so the fourth. And thus the whole wide world, above, below, around and everywhere, altogether continue to pervade with love-filled thought, abounding, sublime, beyond measure, free from hatred and ill-will.
Adapted from the Digha Nikaya
Put away all hindrances. Let your mind, full of love, pervade one quarter of the world, and so too the second quarter, and so the third, and so the fourth. And thus the whole wide world, above, below, around and everywhere, altogether continue to pervade with love-filled thought, abounding, sublime, beyond measure, free from hatred and ill-will.
Adapted from the Digha Nikaya
October 10, 2009
Shhhh!
Lately I've been asking myself, "Is it me or is it getting noisier in here?" But all jesting aside, I have noticed a trend towards more noise of many varieties in yoga classes lately. Sometimes it's the loud slapping of a mat against the floor, especially apparent when a participant is late. Or maybe it's the chatter before class that on occasion seems to escalate into a dim roar. Although I highly encourage community and freedom of expression in classes, I also want to remind you that this is a sacred space, and for some participants, their only quiet sanctuary in a very noisy world. So to help us all come back to the relative quietude, here's some friendly suggestions.
1) Pre-Class Chatter. I love that you all want to communicate with each other. So plan an outing after class! Some of you have done this and find it to be really fun! And please try to keep pre-class chatter not only soft, but pertinent to the practice. Politics of any kind is banned! Try to use the time before class to do some prep work for your practice such as warming up, practicing some clarifying breathing (Nadhi shodana perhaps?) and calm down from your day. You will get much more out of your practice. And if you must communicate vociferously with someone, perhaps go in the hallway as to not disturb others.
2) Coughing, Sneezing and Other Bodily Functions. While we can't always control a cough or sneeze (or other bodily functions) do your best to handle them appropriately. There will of course be an increase in sneezing etc. as the winter rolls in, so practice safe sneezing and for Pete’s sake cover your mouth!(an elbow is best for this). And there really is no need to say "bless you" to someone everytime they sneeze or cough. They are already blessed, divine beings! If you think you may still be contagious, please don’t share…...stay home and heal. We will send you blessings from class for a speedy recovery.
3) Verbal Utterances. While I encourage you all to really FEEL the shifts and awarenesses in your body as you practice, it's not always desirable for you to share your feelings verbally with the class. Yawning is a sign you are not breathing properly, or you need some sleep. Not so significant in and of itself, but when we are in the middle of a thought provoking practice a yawn can come across as rude and inappropriate. Please be aware of how your yawns, moans, groans, comments etc. are being received by the rest of the class and your instructor. Although Yoga is a journey within, we are still practicing as a community...please be mindful of respecting the peacefulness of others in that community.
4) Questions. I love, love, love questions! I think it shows a real desire to learn and I’m always excited to see if there is a way I can help you understand the practice better. But like everything else there is a time and a place for questions. The very best time is during a private yoga lesson. That gives you the opportunity to have one on one time with your instructor and cover every single thing you may want to. If that’s not an option, then try to remember your question for when the class is finished, or perhaps ask it before the class starts. As most of you know there is a flow to the class that is an important building block for the energy flow, physical awareness, and mental clarity. It’s best to not interrupt that flow if possible.
So here’s the thing. We all want to get the most out of our practice. I want you to get the most out of your practice. So practice with gusto, but remember to check in now and again with the principles of the Yamas and Niyamas (codes for living soulfully and ethically with others as well as ourselves.) Peace and Namaste.
1) Pre-Class Chatter. I love that you all want to communicate with each other. So plan an outing after class! Some of you have done this and find it to be really fun! And please try to keep pre-class chatter not only soft, but pertinent to the practice. Politics of any kind is banned! Try to use the time before class to do some prep work for your practice such as warming up, practicing some clarifying breathing (Nadhi shodana perhaps?) and calm down from your day. You will get much more out of your practice. And if you must communicate vociferously with someone, perhaps go in the hallway as to not disturb others.
2) Coughing, Sneezing and Other Bodily Functions. While we can't always control a cough or sneeze (or other bodily functions) do your best to handle them appropriately. There will of course be an increase in sneezing etc. as the winter rolls in, so practice safe sneezing and for Pete’s sake cover your mouth!(an elbow is best for this). And there really is no need to say "bless you" to someone everytime they sneeze or cough. They are already blessed, divine beings! If you think you may still be contagious, please don’t share…...stay home and heal. We will send you blessings from class for a speedy recovery.
3) Verbal Utterances. While I encourage you all to really FEEL the shifts and awarenesses in your body as you practice, it's not always desirable for you to share your feelings verbally with the class. Yawning is a sign you are not breathing properly, or you need some sleep. Not so significant in and of itself, but when we are in the middle of a thought provoking practice a yawn can come across as rude and inappropriate. Please be aware of how your yawns, moans, groans, comments etc. are being received by the rest of the class and your instructor. Although Yoga is a journey within, we are still practicing as a community...please be mindful of respecting the peacefulness of others in that community.
4) Questions. I love, love, love questions! I think it shows a real desire to learn and I’m always excited to see if there is a way I can help you understand the practice better. But like everything else there is a time and a place for questions. The very best time is during a private yoga lesson. That gives you the opportunity to have one on one time with your instructor and cover every single thing you may want to. If that’s not an option, then try to remember your question for when the class is finished, or perhaps ask it before the class starts. As most of you know there is a flow to the class that is an important building block for the energy flow, physical awareness, and mental clarity. It’s best to not interrupt that flow if possible.
So here’s the thing. We all want to get the most out of our practice. I want you to get the most out of your practice. So practice with gusto, but remember to check in now and again with the principles of the Yamas and Niyamas (codes for living soulfully and ethically with others as well as ourselves.) Peace and Namaste.
September 15, 2009
Welcome to Fall
Well, it's interesting. Even though the calendar says it's September I believe the weather has been warmer than in August! Believe me, I'm not complaining. I love it! But the gently turning leaves, and the already shorter days remind me that indeed Fall approaches. Fall is a beautiful time and I encourage all of you to embrace it. It it natures way of slowing down from the frenetic pace of an active summer...a season when we often feel we have to get in as much as possible before it ends.
As we enter into Fall there will be some wonderful yoga to be experienced. The classes will remain the same time and format, but I will really be focusing more on staying true to the level the class is listed as. For example, there have been several Tuesday nights when only intermediate students showed for a beginning level class. So, my teaching bumped up to an intermediate level. Seemed reasonable at the time, but I feel it's really important to remain true to how the class is posted. That way a new student can feel free to start at anytime, and a returning student can know that if they want their practice to be a little lighter they can attend the beginning level class. As a reminder, Monday is Open Level, which means anyone who has studied yoga before is welcomed. It is not intended for first time participants, but will accommodate them if there is no other option. Tuesday is the Beginning Level class, and it will stay at an inviting slower pace. Returning students are very welcomed to this class to refine their practice and work at a deeper spiritual level. And of course Wednesday is the Intermediate Level class and will always include challenging asanas, inversions and more advanced pranayama techniques. Students are encouraged to study for at least 3 years before attending this class.
Having said all that, I am really looking forward to some exciting and enriching yoga this season and into the next. I have a few interesting ideas up my sleeve... :-)
Let's all take time to feel the pace of nature and bring a little more breath into our practice and our lives. Fall can also be a wonderful time to show gratitude for all the riches of our lives, the beauty that surrounds us, and the deep connections we have to those we love.
May this season bring you a harvest of joy....
As we enter into Fall there will be some wonderful yoga to be experienced. The classes will remain the same time and format, but I will really be focusing more on staying true to the level the class is listed as. For example, there have been several Tuesday nights when only intermediate students showed for a beginning level class. So, my teaching bumped up to an intermediate level. Seemed reasonable at the time, but I feel it's really important to remain true to how the class is posted. That way a new student can feel free to start at anytime, and a returning student can know that if they want their practice to be a little lighter they can attend the beginning level class. As a reminder, Monday is Open Level, which means anyone who has studied yoga before is welcomed. It is not intended for first time participants, but will accommodate them if there is no other option. Tuesday is the Beginning Level class, and it will stay at an inviting slower pace. Returning students are very welcomed to this class to refine their practice and work at a deeper spiritual level. And of course Wednesday is the Intermediate Level class and will always include challenging asanas, inversions and more advanced pranayama techniques. Students are encouraged to study for at least 3 years before attending this class.
Having said all that, I am really looking forward to some exciting and enriching yoga this season and into the next. I have a few interesting ideas up my sleeve... :-)
Let's all take time to feel the pace of nature and bring a little more breath into our practice and our lives. Fall can also be a wonderful time to show gratitude for all the riches of our lives, the beauty that surrounds us, and the deep connections we have to those we love.
May this season bring you a harvest of joy....
August 12, 2009
Vacation Time
It has been a delightful summer of study. There has been wonderful participation in such classes as Sensory with Gong, Yin Yoga, Inversion Workshop, Pranayama and Chant, Partner Yoga, and many more. Thank you all for your willingness to participate in new and different focuses. It is a wonderful way to expand our awareness, learn new techniques, and perhaps face and conquer some fears. Those of you that participated in the specialty classes should be quite proud of yourselves!
We still have a couple more coming up. This Friday (8/14) is the special Dance of Yoga Workshop. It should prove to be a really wonderful evening. Find more info on the webpage calendar. Go to www.yogachicago.us, then click on Adult Yoga, scroll down to find the calendar, click on the class for more info. And, last but not least, Tuesday the 18th is Restorative with Gong Bath. Plan on leaving class blissed out!!
The following week (August 24-26) I will be on vacation so there will be no classes. Perhaps boost your home practice this week! As we move into fall I look forward to another season of learning, breathing, expanding and exploring. Let's enjoy the rest of summer and look well to approaching season....
We still have a couple more coming up. This Friday (8/14) is the special Dance of Yoga Workshop. It should prove to be a really wonderful evening. Find more info on the webpage calendar. Go to www.yogachicago.us, then click on Adult Yoga, scroll down to find the calendar, click on the class for more info. And, last but not least, Tuesday the 18th is Restorative with Gong Bath. Plan on leaving class blissed out!!
The following week (August 24-26) I will be on vacation so there will be no classes. Perhaps boost your home practice this week! As we move into fall I look forward to another season of learning, breathing, expanding and exploring. Let's enjoy the rest of summer and look well to approaching season....
July 08, 2009
Important Class Update
I hope you are all enjoying summer! I've seen many of you at regular class and some of the specialty classes. We've had some great experiences up to this point (Restorative, Partner, Chakras, Moon Salutations) and I'm looking forward to many more!(Sensory with Gong, Yoga by the Lake, Yin Yoga to name a few) There is one change to the specialty class calendar that you need to know. The Inversion Workshop was scheduled for August 19th, but because so many of you said you couldn't make it that date I've switched it to August 12th. Please make a note of it...
Also a reminder about the Special Workshop on Friday August 14th. We'll start with a super fun Yoga Dance class, follow it with Yoga Discussion, and finish the evening with a veggie pot luck. The evening will begin at 6p.m. and go until 9-ish. The cost is $20 and a veggie dish for the pot luck dinner. Sign up at the studio or send me an email. Please sign up by July 24th....I envision this to be a wonderful gathering of all my students, a chance for us to work together, breathe together, play together, eat together and share those deep philosophical thoughts!
So here's to summer, a chance to have some fun exploring different aspects of yoga, and connecting with the wonderful community of yogis and yoginis you share this beautiful practice with. Thank you all for sharing your practice with me.
Namaste,
Tracy
Also a reminder about the Special Workshop on Friday August 14th. We'll start with a super fun Yoga Dance class, follow it with Yoga Discussion, and finish the evening with a veggie pot luck. The evening will begin at 6p.m. and go until 9-ish. The cost is $20 and a veggie dish for the pot luck dinner. Sign up at the studio or send me an email. Please sign up by July 24th....I envision this to be a wonderful gathering of all my students, a chance for us to work together, breathe together, play together, eat together and share those deep philosophical thoughts!
So here's to summer, a chance to have some fun exploring different aspects of yoga, and connecting with the wonderful community of yogis and yoginis you share this beautiful practice with. Thank you all for sharing your practice with me.
Namaste,
Tracy
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