Unlimited Potential

Looking outside at all the ice and snow, I began to consider the unlimited potential in a piece of ice. Water can change its state of being from a solid piece of ice to a liquid or a gas. So much potential - held static in place - in a simple piece of ice.

I wonder about the extent of the untapped potential that lays dormant, frozen, inside each of us. What would our lives be like if we could thaw out these previous undeveloped or unexplored areas of life? I’ve taken this self-exploration to heart - figuratively and literally - during this month of Valentine’s Day, when the focus is on love and passion. Are areas within my heart center frozen due to neglect, trauma, abandonment, or simple avoidance? How would my life be different if I could more easily access the frozen attributes within me? 

This journey will be different for everyone, but we can identify, acknowledge, and melt our internal resistance to embracing these areas of life with a bit of curiosity and self-compassion. By taking steps to melt our hearts towards these topics, we can live fuller, richer, more satisfying lives.

I developed a powerful practice inspired by combining the theme of Valentine’s Day with the concept of unfreezing unlimited potential held within our heart centers.

Spend some time in meditation, focusing on your heart center. Notice random thoughts, ideas, and memories that cause your heart to feel closed off/tightened, or restricted. It’s essential to approach this practice without judgment or any expectations.

Just by bringing your awareness to these “frozen” areas, you can begin the thawing process. Still, there are many ways to strengthen your connection to these aspects you may have previously avoided or neglected.

If you want to exponentially increase your ability to access these areas of your heart, consider actively engaging in playful and fun activities that embrace the qualifies that you’d like to cultivate.

Heart Expanding Activities

• Write an intention statement to deepen your connection with this area of life or personal attribute.

• Create a “Love Vision Board” containing pictures that spark interest or creativity concerning this area of life.

• Write a love letter to this area of your life.

• Write a gratitude letter for the lessons you are learning (or want to learn) about this part of your life.

• Design a positive affirmation that you can repeat daily, invoking the qualities that you exhibit in your life.

• Spending time in self-reflection and then taking positive steps based on the intention of personal growth is the recipe for a radical transformation of both your inner and outer worlds.

Please let me know if there is anything I can do to help support you as you walk your unique path.

Much love,

Dawn

Values Inventory for 2022

As we start the new year and welcome in 2022, it’s hard not to get excited about the limitless possibilities of the upcoming year. It’s tradition to set goals to help ourselves reach our fullest potential - commonly called “New Year’s Resolutions”. I have a love-hate relationship with this process. I always start with an enthusiastic bang and often end with a deep sigh of resignation by the spring.

I have a tip to help you successfully navigating the goal-setting process and it’s perfectly timed to tap into the current astrological landscape. By aligning with these cosmic forces, you can float with the cosmic currents instead of struggling against them. The planet, Venus, is currently retrograde in the sign of Capricorn and she will stay in this retrograde motion until January 29, 2022. 

When a planet is “retrograde”, the motion appears to move backward across the sky. As a result, it’s the perfect time to re-evaluate our re-consider the topics of that planet. Since Venus is the planet of love and also represents what we value, it’s the perfect time to reflect on what we value and align our 2022 goals accordingly.

What are some ways to examine our current value system? Let’s take a values inventory!

You might want to explore where you invest your time and energy. Examine what you take pride in. Ask yourself what concerns you and why. These are all important topics to consider when reflecting on your values.

Personally, I am using a two-prong approach to take my values inventory for 2022.

The first step for examining your current value system is to track where you spend your time. This practice may be an eye-opening exercise for you. It was for me! Journal your daily activities and examine where your time goes - without judgment. You don’t need to create fancy pie charts - unless you like graphs - a simple list of activities and the approximate time spent on each will suffice.

After a few days of activity tracking move into the next phase of evaluation, identify keywords that reflect your value system. Listen to your heart as well as your head. You don’t need to limit yourself to just one perfect word. Select eight to ten keywords that reflect your “2022 Heart-Felt Values”. Have fun with this process! A few of my favorites can be found below:

-Love- - Integrity- -Generosity- -Curiosity- -Compassion- -Loyalty- -Creativity- -Spiritual Connection- - Authenticity- -Strength- -Flexibility- -Harmony- - Responsibility- -Progress- -Adventure- - Accomplishment-

Compare what you select as your “2022 Heart-Felt Values” to your daily journal. Where is there compatibility between your value goals and where you spend your time? Where is there a disconnect? By completing this re-evaluation process each year, you are permitting yourself to learn about who you are today and what is truly important to you. You can then make your New Year’s Resolutions from this higher perceptive.

Wishing you many blessings for you and your families in 2022.

With love,

Dawn

Have you laughed today????

Over this past month, I've made the dramatic move from my adopted state of Massachusetts back to my home state of Rhode Island. I’ve had to deal with a new level of stress and anxiety that I hadn’t experience in years. My usual practices of meditation, pranayama (breathwork), and yoga helped but I received an unexpected boost from a new, simple practice. This activity, which I actively cultivated daily for the last 60 days, assisted me with managing all the elements of coordinating this major life event with more grace and equanimity than I originally thought was possible.

The inspiration for my practice came from studying archetypes in ancient mythology, specifically the Greek goddess of Mirth, Baubo. She is a delightful character who plays role in the story of Demeter and Persephone. After Persephone is stolen away from her mother, Demeter, by the god of the underworld, Demeter wanders the earth, desolate, searching for her daughter. Demeter is met by Baubo who provides her with food and drink. Unable to console Demeter, Baubo resorts to telling bawdy jokes and lifting her skirt revealing her private parts as well as her belly upon which she has painted a face. This outrageous act jolts Demeter out of her paralyzing grief and the process of renewal becomes possible. (For a funny image, try googling “Baubo”.)

Although bawdy humor isn’t my thing (kudos to you if it’s yours), the thought of using laughter as a way to navigate through the challenges of my move to RI was intriguing to me. I developed my plan to find at least one reason to have a deep belly laugh a day - whether I had to fake it or not.

There were some days when my new practice didn’t come naturally to me. I had to deliberately smile and laugh; however, even if the laughter was artificial at first, I just kept going. As I let myself surrender to the experience, real laughter eventually took over. By shaking up my emotional body (literally) with laughter, I found another tool to help me cope with a time of high anxiety and stress.

The unexpected gifts of laughter:

Immediate effects:

• Reduces tension and stress alleviating both the physical and mental symptoms of stress.

• Activates the parasympathetic nervous system promoting the body’s natural state of rest and relaxation.

• Stimulates the heart, lungs, and muscles for a healthier body.

Long-term benefits

• Improves the functioning of your immune system.

• Increases overall happiness and satisfaction.

• May relieve physical pain by releasing endorphins.

As the author of one of my favorite childhood books, Madeline L’Engle said, “A good laugh heals a lot of hurts.”

Explore the belly laugh and your body, mind, and soul will thank you.

Feel free to reach out if there is anything I can do to help support you on your journey,

Much love,

Dawn

Embracing Our Curious Nature

“We keep moving forward, opening new doors, and doing new things, because we're curious and curiosity keeps leading us down new paths.”

-Walt Disney

Remember the saying “curiosity killed the cat”? 

I’m not a fan of that adage for multiple reasons. Suppressing our natural curiosity is a way of keeping ourselves small and limited.  There are so many gifts we can receive by embracing our natural curiosity and cultivating an inquisitive mindset including intellectual, psychological, emotional, social, and even health benefits.

Below please find a few of the many advantages we can receive by tapping into our own curious nature.

• Curiosity increases our happiness and decreases stress by increasing the levels of dopamine and other feel-good chemicals in the brain which occur when we encounter new experiences.

• Curiosity boosts performance and problem solving abilities.

• Curiosity expands our empathy by encouraging us to understand others instead of judging them.

• Curiosity increases our knowledge as we explore new topics and ideas.

• Curiosity increases our adaptability by inviting us to explore our continually changing environment.

• Curiosity strengthens our bonds with family and friends by increasing our awareness of others and encouraging us to explore our relationships on a deeper level..

• Curiosity helps us conquer our fears by encouraging us to explore the unknown and by taking us out of our comfort zone on a regular basis.

There are many steps we can take to cultivate a curious mindset.  Personally, I’ve embrace the archetype of the eternal student, one who is constantly learning and exploring. 

These are some helpful suggestions to get you started if you’re ready to jump-start your own practice of curiosity. 

• Get out of your comfort zone. Pick a new activity, a new restaurant, a new travel destination and be open to the freshness of the experience.

• Learn sometime new. Read a new author. Listen to a new podcast. Allow yourself to be a student again.

• Change your language to shift your perspective. Experiment with using the “I am learning” structure with your thoughts and words. This practice invites more curiosity into your experience. You can turn a “negative” thought into a more positive/optimistic one.

Instead of “I am tired”…. “I am learning to rest”

Instead of “I am overwhelmed”….. “I am learning to prioritize”

Instead of “I am disappointed”…. “I am learning to manage my expectations”

Instead of “I am afraid”……. “I am learning to feel safe & trust myself"

Instead of “I am shy”……. “I am learning how to be more out-going”

Instead of “I am self-conscious”……. “I am learning how to take risks”

Instead of “I am doubtful”……”I am learning to have faith”

If we approach life with the curiosity of a child, we can start to see the world as a magical place filled with opportunities and wonder.  

So, in the spirit of curiosity, I ask you, “How will you honor your own curious nature today?”

Manifesting & The Earth Element

Spring is in full bloom and nature has awakened after her winter hibernation. It’s the perfect time to connect (or reconnect) with Mother Earth. The Earth element has so much to offer us: stability, structure, foundation, and an abundance of grounding energy.  These qualities are essential for the act  -and art- of manifestation.  

I’m often asked how to bring our hopes & wishes, dreams & desires into this material realm.   We place so much energy into our creative thoughts, ideas, and intuition but the missing component may be the Earth element.  When we are aligned with the Earth element, we can easily more easily manifest our inner vision. 

Below you can find a sample of the various ways to connect with and balance the Earth element tapping into the Earth’s unlimited energy for manifestation.  Feel free to share your own personal practices to align with Mother Earth in the comment section below.

Activities:

• Plant a garden

• Spend time in nature walking or hiking

• Walk barefoot on the grass (Earthing)

• Lie in savasana (corpse pose) outside or inside feeling a connection to the grounding energy of the Earth

Meditations:

• Visualize the colors associated with the Earth element during meditation: yellow, brown, red

• Take your meditation practice outside and mediate while sitting on a rock or leaning against the back of a tree

• Visualize roots growing from your tail bone and descending all the way down to the core of the Earth where the roots draw up the grounding energy of Mother Earth.

• Meditate using prithvi mudra (ring finger and thumb gently touch). Palms can be up to receive energy or face can face downward for additional grounding.

Essential Oils:

• Cedarwood

• Rosewood

• Juniper

• Cypress

• Patchouli

Crystals:

• Petrified wood

• Smokey Quartz

• Dalmatian Jasper

Affirmation:  “I am connect to Mother Earth and can easily manifest my heart’s desires.”

Poems are a wonderful way to connect with the energies of the season.  Below is one of my favorite from Dana Faulds.

“Gardener’s Creed”

Danna Faulds

I believe in the creative energy of sun and soil,

rain, and spring days giving way to heat.

I believe in seeds,

those miraculous containers of rebirth,

a whole garden sprouting into being

from a few paper packets neatly

stamped with planting dates.

I believe in the healing power of

sowing, weeding, and harvesting,

the complex tangle of my day giving way

to the immediacy of ripe snow peas hiding beneath their sheltering leaves

– waiting to be found.

If there is anything I can do to help you on your journey, please don’t hesitate to reach out.

Much love,

Dawn

The Power of Words

Our thoughts and our words shape our existence. 

We have all had our spirits lifted by a kind word or unsolicited compliment. By contrast, we all carry with us invisible wounds inflicted by careless or harsh words inflicted by others - or even ourselves

Notice how you talk to yourself. Are your words kind, uplifting, and inspirational? 

When I was in a yoga teacher training intensive, a woman shared with us her method of limiting negative self talk. She carried a picture of herself as a two year old. When she found herself engaging in self-defeating inner dialogue, she would look at the picture and ask herself if she would say those words to the toddler in the picture. I applaud such a creative approach to limiting negative thoughts and words. 

There are two powerful ways of using the spoken word that I have successfully used in my personal practices.  Either option has the potential to re-wire the brain leading to positive outcomes.

The first method is reciting an affirmation.  An affirmation is a positive declaration set in the present tense.  Affirmations can be developed based on your own intuition and personal goals.  Affirmations should be repeated often.  As part of my daily routine, I typically use a 5 or 10 minute interval for my affirmation practice.  Designing an affirmation is a personal process but I’ve included a few of my favorites to get you started.

• A river of compassion washes over me transforming my anger into peace.

• I have unlimited love for others as well as myself.

• My ability to overcome obstacles is limitless.

The second method I use the practice of Sankrit Mantras, extremely powerful vibration-based words that are ancient in origin.  There is a mantra for almost every problem, desire, and goal.  Mantras are generally repeated 108 times or a number that evenly divides into 108 such as 54 or 27.  The significance of the number 108 is believed to come from the belief that there are 108 nadis (energy channels) stemming from the heart center.  A sample of mantras may be found below.

• Om Mani Padme Hum (Aum Mah-ni Pahd-me Hoom): to open your heart center for greater love and compassion.

• Om Gum Ganapateyei Namaha (Aum Gum Gah-nah-pah-tye-yeh Nah-mah-ha): to remove obstacles

• Om Shanti Om (Aum Shah-tee Aum): for inner and/or world peace

Have fun exploring how you can use the power of words to support your goals and dreams.

If I can support you in your journey, please don’t hesitate to reach out.

Much love, Dawn

Spring Cleaning for the Soul

It’s almost that time… spring, the season of new beginnings, will be here on Saturday, March 20th.  In addition to thoroughly cleaning your home, spring cleaning is the perfect time to de-clutter your living space and to open the windows inviting in the fresh air. Let’s take that idea a step further and also look at other areas of our lives that could benefit from some TLC.

Are there personal practices that need a re-fresh (or a re-start) such as your meditation practice, yoga practice, or exercise routine?  

Are their relationships that are no longer serving you? Associations with people, places, or things that are draining your energy instead providing you an emotional boost?

Are there daily routines or habits that are taking time away from other pursuits that are in alignment with your higher purpose or life goals?

By eliminating what is not serving you TODAY, you can create space for new opportunities and interests that make your soul sing - just like the birds in spring.

Below is a poem I thought you might enjoy.

“Today” by Billy Collins

If ever there were a spring day so perfect,

so uplifted by a warm intermittent breeze

that it made you want to throw

open all the windows in the house

and unlatch the door to the canary's cage,

indeed, rip the little door from its jamb,

a day when the cool brick paths

and the garden bursting with peonies

seemed so etched in sunlight

that you felt like taking

a hammer to the glass paperweight

on the living room end table,

releasing the inhabitants

from their snow-covered cottage

so they could walk out,

holding hands and squinting

into this larger dome of blue and white,

well, today is just that kind of day.

I hope you all enjoy the magic of the spring season and, as always, if I can be of assistance on your journey, please reach out.

Much love,

Dawn

Ground to Rise: Becoming the Butterfly

In these uncertain times, full of anxiety and stress, it’s easy to be swept away - caught in the swirling seas of emotional and financial turmoil.  

Spending time each day to ground and center yourself will help provide the foundation from which to emerge from quarantine as a butterfly ready to take flight.

Below is a short practice designed to promote a sense of peace and stability.  

• Find a quiet, comfortable place and take a seated posture in a chair or on the floor.

• Place a hand on your belly and a hand on your heart.  Spend a moment simply connecting to your heart beat and breath.

• Take several deep full breathes feeling both your belly and chest expand on your inhales.  Let everything soften on your exhales.

• Place your hands palms down on your thighs. Let your arms and shoulders relax.  Let your breath soften.  Allow your eyes to close.

• On your inhale, repeat silently to yourself, “I am safe”.  On your exhale, repeat silently to yourself “I am at peace.”

• Repeats these affirmations until you feel a sense of calmness and centering.  

Know that this practice is available to you anytime you feel overwhelmed or anxious.

Other helpful tips….  Spend time in sunshine.  Laugh often.  Spread the love.  

We will all get through this together.

Please reach out if there is anything I can do to help during this challenging time.

Much love,

Dawn

Autumn Alignment- Letting Go

The season of autumn is in full swing.  The leaves are changing and there is a nip in the air. This season of transformation begins with the Autumn Equinox (Monday, September 23) and will last through the Winter Solstice (Saturday, December 21).  This time of year we are adjusting to the yin (dark, quiet, deep, internal, hidden, feminine) energies of the fall and winter seasons.  According to Traditional Chinese Medicine, the Metal Element represents the Autumn season featuring the qualities of separation, elimination, and connection with our core essence. There are true gems to be found by aligning with the cyclical energy patterns of the seasons.

How to connect with the season of Autumn?

In what ways can you let go of what is stagnant, stale, ineffective, or out-dated?

• Purge your closet. 

• Drink plenty of water which helps combat the dryness of the season.

• Spend time journaling and exploring your inner realms.

• Try a yin yoga class. (Personal favorite of mine!)

For more ways to connect with the Metal Element and the season of autumn, explore the additional options below.

Crystal Connection:

Hematite: Connects us to the grounding energy of the earth’s core while assisting with the release of emotional pain. Perfect to balance the emotion of grief that may accompany the autumn season.

Essential Oil Connection:

Violet:  Supports releasing deep emotions and trauma from the energetic field and emotional body.  Consider blending with lemon to add positivity and up-beat energy.

Mantra Connection:

Mantras are words or phrases that are repeated silently or out-loud to obtain a result.

To encourage a peaceful state of mind during the autumn season, chant “Om Shanti Om” pronounced AUM SHAHN-TEE AUM. Shanti means peace in Sanskrit.

I suggest repeating this mantra 108 times (the number of beads on a mala) or for a set period of time - 5 or 10 minutes.

Mudra Connection:

Mudra is a Sanskrit word most often translated as “seal”.  There are many different types of mudras but the most common ones are hand gestures which stimulate certain areas of the brain.  I like to think of mudras as yoga for your hands.

How to practice this Ksepana Mudra for letting go:

1. Begin with your elbows bent, hands at heart level, palms facing each other.

2. Clasp your hands together. For women, the left thumb should be above the right. For men, the right thumb should rest above the left.

3. Straighten the index fingers, pressing the pads of the fingers together.

4. Angle your wrists to point the index fingers down.

5. Breathe slowly and evenly.

6. Allow eyes to close or have a soft gaze.

Benefits of this mudra include the following:

• Flushes away toxins and waste from the body.

• Assists digestion.

• Helps remove negative thoughts and emotions.

• Promotes positive thinking.

This Mudra can be practiced for up 15 minutes at a time while sitting. 

For more information or additional ways I can help you connect to the Metal element, reach out to me at dawn@dawnelisabeth.com

It's Late Summer!

It’s Late Summer!

Did you know that according to Traditional Chinese Medicine that there is a fifth season?  The season of “Late Summer” begins during August and lasts through the Autumn Equinox occurring on Monday, September 23.  It reflects the balance between the yang (active) energies of the spring and summer seasons with the yin (dark, quiet, deep) energies of the fall and winter seasons.  The Earth element represents the Late Summer season with the characteristics of stability, grounding, and nurturing.  

How to connect with the season of Late Summer?

Spend time in nature.  Walk barefoot on the damp morning grass.  Sit in the sun and watch the clouds.  Give gratitude to the Earth for the countless blessings She provides.  For more ways to connect with the Earth Element and the season of Late Summer, explore the additional options below.

Crystal Connection:

Red Jasper:  If you love crystals, as I do, check out the grounding energy of red jasper - perfect for Late Summer.  It promotes a connection to the Earth while balancing the lower 3 energy centers (chakras).

Essential Oil Connection:

Rosewood:  Grounding, relaxing, and uplifting, Rosewood essential oil can help align you with the Earth energies.

Mantra Connection:

Mantras are words or phrases that are repeated silently or out-loud to obtain a result.

To connect with the healing powers of the Earth element repeat the bija (seed) mantra “Lam” (LAHM).

I suggest repeating this mantra 108 times (the number of beads on a mala) or for a set period of time - 5 or 10 minutes.

Mudra Connection:

Mudra is a Sanskrit word most often translated as “seal”.  There are many different types of mudras but the most common ones are hand gestures which stimulate certain areas of the brain.  I like to think of mudras as yoga for your hands.

How to practice this Mudra:

• Touch the tip of the ring finger and thumb with slight pressure.

• The remaining three fingers should be extended but relaxed.

This Mudra can be practiced for up to 10 minutes at a time while sitting. 

Benefits of this Mudra include the following:

• Strengthens the physical body including the muscles, bones & internal organs.

• Boosts endurance and vitality.

• Increases self-confidence.

For more information or additional ways I can help you connect to the Earth element, reach out to me at dawn@dawnelisabeth.com

Ho’oponopono- Hawaiian Mantra for Internal and External Harmony

I’m a big fan of mantras and  meditations.  I have a strong daily practice, and teach others these powerful techniques.  Recently, I was exposed to “Ho’oponopono” which is a Hawaiian prayer that is being used as a mantra meditation.  Since my mantra practice has been based on Sanskrit, an ancient Indian language, I was skeptical of using an English translation but I committed to my new practice curious about what the results would be.

The translation I used may be found below.

I love you.  I’m sorry.  Forgive me.  Thank you.

For my practice, I committed to repeating this mantra 108 times each day for 40 days.  108 times is the number of beads on a mala and the rosary.  It is said that this is the number of nadis (energy channels) surrounding the heart.  

Surprisingly, I found immediate and lasting benefits from this simple practice.  At first, my mind was drawn to individuals I may have wronged in some way - my parents for not being the perfect daughters, my children for not being the perfect mother, friends, colleagues, etc.  The list went on & on.  This acknowledgment alone, as I let feelings and memories come forward and release, was cleansing and left me feeling lighter, more free.  The biggest revelation came when my thoughts began to dwell on myself - versions of myself from early childhood, a teenager, a young mother - I found myself loving and asking for forgiveness from me to me.  It was a profound experience and very difficult to describe.  The results have been a deep sense of love and compassion for myself and for others, a greater sense of peace and harmony in both my internal world and my interactions with the external world.

I felt compelled to share this practice with you in the hopes that you may want to try this mantra for yourself.  You don’t need any fancy equipment.  If you don’t have a mala to use, you can simply set a timer for 5 or 10 minutes.  To get started, pick a time that you won’t be disturbed, Take a comfortable seat - on a chair or on a cushion.  Close your eyes and take a few deep breaths.  Begin to repeat to yourself silently or say out loud the mantra:

I love you.  I’m sorry.  Forgive me.  Thank you.

Repeat the mantra for a set time (5 or 10 minutes) or for the length of a mala (108 beads).  Notice any images or emotions that may pop up but don’t hold on to them - acknowledge them and let them pass through you.  After you complete your chanting cycle take a few deep breaths before opening your eyes and continuing with your day.  

I hope you all enjoy this practice and that it bring you healing and peace.  

With love and gratitude,

Dawn

Attitude of Gratitude

“Gratitude is the fairest blossom which springs from the soul.” – Henry Ward Beecher

Spending time with my little 18-month-old nephew reminded me of how many times we can say “thank you” in just a few hours.  Every time I handed him a pretzel (one of his favorite treats) or a new piece of sidewalk chalk for decorating my mom’s patio steps, I said “Say ‘thank you, Aunty.’ ”  This is what we teach our little ones - to be thank you for each little gift received.  Do we still practice this as adults?  If we do keep the simple pleasantries of saying “thank you”, is it a heartfelt expression or a routine response from childhood?  Does it make a difference either way?

Science is demonstrating that individuals who cultivate a heartfelt gratitude practice experience greater physical and emotional health and happiness.  Some benefits of a sincere gratitude practice include the following:

• Increases joy and happiness

• Increases levels of optimism and energy

• Promotes a greater sense of optimism about the future

• Improves sleep patterns and quality of sleep

• Improves relationships

• Encourages a greater sense of compassion for others

• Decreases stress levels and stress related health issues

• Promotes healthier lifestyle choices

• Improves confidence and self esteem

Cultivating gratitude is a practice.  I’ve heard it compared to strength training for the heart. To assist you in developing your own “attitude of gratitude,” I’ve assembled a few of my favorite gratitude practices below.  

Gratitude Journal - Every day write down at least three things for which you are grateful.  The challenge is never to repeat an item on your list.  Use your imagination.  Be creative.  We are all blessed in so many ways.

Affirmations - Use an affirmation as part of your meditation practice or as a simple reminder of gratitude that can be repeated through the day.  A few of my favorite affirmations may be found below.

• Thankfulness, appreciation, and heartfelt gratitude are all significant parts of who I am.

• I am thankful for everything I have in my life today and in the future.

• I start my day with a grateful and open heart.  (Try this affirmation at the beginning of the day.)

• I am grateful for all the experiences, opportunities and interactions I had today. (Try this affirmation at the end of the day.)

“Thank You” Letter - Write a sincere letter of thanks to someone who has made a positive impact on your life.  This person does not have to be alive but, if he or she is still living, consider sending them the letter.  Often people have no idea of the impact that they have had in the lives of others.  

Gratitude Collage – Create a visual reminder of all the items for which you are grateful.  The collage can consist of words or pictures.  Get creative!  Look at the collage often to connect with the feeling of thanks and appreciation.  This is an exceptionally powerful practice to use during trying times or periods of stress.

Meditation  - Meditation is a powerful practice on many levels.  When combined with a gratitude practice, it has even more benefits.  The following is a sample of a gratitude meditation that I have taught in one of my classes.

Take a comfortable seat.  Relax and focus on the nature rhythm of your breath.  When you are ready, being to picture in your mind’s eye an object of your gratitude.  It can be a person, a situation, a pet, an element of nature – anything at all.  Picture this object as clearly as you can.  When you have a well-defined image, reach for this object and place it on your heart-center. Pause for a moment in true appreciation before calling to mind another object of gratitude and repeat the process for five to 10 minutes.  After you have completed the meditation, you may want to write down your experience, thoughts, and feelings in a journal to reflect on at a later time.

By taking gratitude beyond the superficial into a more heartfelt, conscientious approach to daily living, we can enhance all aspects of our being:  physical, mental, emotional, and spiritual.

For more information about the science behind the benefits of gratitude practices, please refer to the works of psychologists Michael McCullough and Robert Emmons.

“Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend.” ― Melody Beattie 

With love and gratitude, 

Dawn 

This Too Shall Pass

Yoga is a rich, fertile ground for exploring our own inner realms.  A theme I used in a recent yin yoga & restorative class was the nature of impermanence.  The yoga texts delve into this subject matter in detail.  I simply focused on the highlights.  

Impermanence is the concept that everything changes; nothing remains the same. The seasons, relationships, health, youth, financial circumstances, emotions - they all can and will change.  Some slowly - some abruptly. 

How can we keep our equanimity ( even-ness of mind) in the face of such uncertainty?  Try as we might to hold onto the status quo, change will happen, and we could lose our happiness and peace of mind along with it.

I can’t take credit for the story below.  I shared it during my yin & restorative class, and it sparked an interesting dialogue.  The tale can be found in the book, Brightening Our Inner Skies Yin And Yoga, by Norman Blair and it is credited to S N Goenka.

A rich man died leaving two sons They decided to separate , dividing all the properties between themselves 50/50.  After all the matters relating to the properties were settled, the two brothers came across a small packet carefully hidden by their father.  The packet contained two rings - one was an expensive diamond ring and the other was an ordinary silver ring costing only a few rupees.

Seeing the diamond ring the elder brother developed greed and desired the ring for himself.  He explained to the younger brother, “This packet is obviously a family heirloom and not part of the joint family property.  Our father evidently desired the diamond ring to be passed down from generation to generation and stay within the family.  Being the elder brother I will take the diamond ring.  You had better take the silver one.”  The younger brother smiled and agreed.

The younger brother was curious as to why the father had preserved the silver ring, which had very little value.  He took out the ring and examined it.  On the ring were written the words ‘This too will pass.’  The younger brother said, “Oh this was the motto of my father: ‘This too will pass.’” He placed the ring on his finger.

Time passed.  Both brothers went through the ups and downs of life.  The elder brother used to get delighted when spring came and he was prosperous. He lost his balance and developed greed and attachment.  When the good phase went away and winter approached he became highly anxious.  He needed medication to be able to sleep.  When that did not help he completely lost his balance.

The younger brother when spring came, enjoyed it but remembered his father’s motto:  ‘This too will pass.’  He did not get attached to his circumstances but enjoyed them while they lasted.  When spring passed he said to himself, “It was inevitably going to pass and now it has done so.  So what?”  Similarly, when winter approached and the circumstances became bad he did not become agitated but remembered ‘This too will pass.’  Thus he was able to preserve his sense of balance through all the ups and downs of life and lived happily.

In addition to the above affirmation, ‘This too will pass’, practices such as yoga and meditation allow us space to observe shifts/changes as they occur.  Fleeting thoughts arise and dissipate during meditations. A delicious achiness in the hip joint may appear during a long help yoga posture only to fade away after a minute or two (or more). Allowing our minds to experience and recognize the nature of impermanence may lessen the initial panic, despair, or surprise as our circumstances continue to change and evolve through our lives.

I would welcome any questions you may have about how yoga, meditation, and mindfulness can help with the stress and pressure of change, feel free to contact me.

The Listening Experiment

It’s not a secret that I love to talk.  Since I was a child, I’ve always been quick to share stories, opinions, relevant (and sometimes irrelevant) facts, and anecdotes.  Communication skills, including the dreaded public speaking, came easily to me and are a considerable part of my professional life.

So it was with a certain amount of confidence that I began to explore my everyday use of verbal and nonverbal communication.  I was surprised at what I found.  When I took a step back and observed myself in conversation, I found myself crafting my responses before my colleague/friend/child/stranger (the list goes on and on) had finished speaking.  I was hearing the other person but not listening or connecting to their words.  

After this realization, I became curious. Why was this happening? I tried assessing my motives for “tuning out.”  Was I trying to craft a winning argument?  No.  Was I trying to stay a step ahead of the conversation?  No.  Was I bored with the discussion?  No.  I found that this wandering of my mind was simply a habit, a default, an unchecked and unnoticed tendency.

By bringing attention to this pattern of behavior, I began to change it by staying present and giving my full attention to the conversations in my daily life.  It’s a work in progress, but I celebrate every time I catch myself wandering.  That simple act of mindfulness - bringing myself back into the present moment - is progress.

Since I’ve begun my listening experiment (actively listening - not just hearing), I’ve noticed changes.  The quality of my relationships have deepened.  I am less defensive and reactive in challenging situations.  My responses have become more genuine and thoughtful. Overall, I feel more connected and grounded in my communications with others.

Are you ready to face this challenge in your own life? Examine your interactions with others.  Do you have a tendency to “tune out” of the conversation?  Do you find yourself formulating your responses before the other person is finished talking?  Do you multitask when you are on the phone?  What is your default, your pattern of behavior?  Once you observe yourself, you might be surprised with what you discover.  If you decide you’d like to change your habitual patterns, begin by simply staying in the moment.  Keep yourself in the present, engaged with what is happening right now,  and bring yourself back to the present moment as often as necessary.

What a beautiful gift we can give our loved ones, acquaintances and strangers alike -  our presence right here - right now.  

Interested in exploring more mindfulness techniques?  Consider reading The Power of Now by Eckhart Tolle or connect with me for more recommendations. 

With love and gratitude,

Dawn

Om Shanti (Peace)

Stepping Out of My Comfort Zone

Stepping Out of My Comfort Zone

“You never change your life until you step out of your comfort zone; change begins at the end of your comfort zone.” - Roy T. Bennett

Thank you for taking a few moment to read my blog.  For this first installment, of what I hope is many, I would like to introduce myself and tell you my purpose for reaching out to all of you.

My name is Dawn.  I write and teach under the name Dawn Elisabeth (first and middle name).  I am the proud mother of two young men and an active Italian greyhound.  I am starting an exciting new business with my fiance, Kevin, which will be a delightful haven of yoga and holistic health for our clients.  (Future location will be determined soon.). 

Talking about myself in this manner is completely out of my comfort zone, but I think it’s important to share my story.  It’s not easy making life changes -even when you know deep down that changes have to be made.  Maybe you can relate to the struggles and challenges I faced.  

Several years ago, I became restless, disillusioned. I felt something was wrong - or at least “not right” - in my life but I couldn’t put my finger on it.  After all, I should be happy.  I raised two incredible boys.  I had a well-paying corporate job with benefits.  I had a serious romantic relationship, a supportive family, and friends.  By the standards I was familiar with, I was living a great life.  Why, then was I in a state of inner turmoil?

That’s a question I believe many of us ask ourselves.  We strive to achieve the American Dream only to wake up one day and realize how empty we feel inside.  I was dwelling in the past, stressing about the future, and spending no time enjoying the present.  I didn’t even notice the roses, never mind taking the time to smell them.  

It was during this troubled time that I made some drastic (at least they felt drastic) life changes that I thought might be at the root cause of my internal chaos.  I started walking/jogging, began to eat a healthier diet, and limited my alcohol consumption.  Those changes helped me feel better physically, but I was still unhappy.

On a whim, I decided to try yoga in a small quiet studio.  I wasn’t one to act spontaneously, and this decision was definitely out of my comfort zone.  I was terrified for so many reasons that seemed completely legitimate at the time.  What if I couldn’t keep up?  What if I failed miserably at yoga?  What if I wasn’t wearing the right kind of clothing? What if I felt everyone judging me and my uncoordinated body?  (Negative-self talk is one of those areas I am constantly addressing on my personal journey.) Mostly, I was afraid of the unknown.  I don’t know how I found the courage to go to that first class, all alone, but it was a defining moment in my life.  It was during that first class, as I sat with my eyes closed, that I made the first of many new connections.  I connected with my breath and, through the breath, with myself.

It doesn’t sound like much.  After all, we are breathing automatically all day long.  But this simple action changed my life and led me down a path to a desire to share with others a way to find inner peace and happiness.  

My challenge for you this week is to try the breathing exercise below.  It’s one of my favorites - especially for stressful times (such as when you are stepping out of your comfort zone).  The breathing exercise is a relaxing technique that I call “deep belly breathing”.  Sit in a comfortable position or lie on your back.  (If you chose to lie on your back, you may want your knees to point towards the ceiling with the soles of your feet on the floor hip distance apart.) Close your eyes or have a soft gaze and begin to notice your breath. How is the breath moving in your body?  Place your hands on your belly and inhale.  See if you can inhale deeply past your chest into your lower diaphragm feeling your belly rise.  (Think of breathing down into your belly.) On your exhale feel your belly become soft.  Inhale again and feel your belly rise.  On your exhale, try to soften and relax areas of tension, tightness, or gripping you may feel.  Keep your attention on your breath and belly.  You can set a timer or simply repeat a certain number of cycles of breath.

Want to work on your zen?  There are 1,440 minutes in a day.  Try setting aside 3 to 5 minutes a day dedicated to this breathing technique.  Bonus points for journaling how you feel after your breathing sessions.  Side affects may include increased focus, increased clarity, increased tolerance, decreased stress and anxiety.

I’m looking forward to coming out of my comfort zone each week to share my thoughts, experiences, tips, and techniques with you.  Thank you for joining me on this journey.

With love and gratitude,

Dawn

Om Shanti (Peace)