Breathing in

I see myself as still water

Breathing out

I feel calm

..

From The Four Qualities of Happiness meditation by Thich Nhat Hanh


Joolsandres.com


#pws

Posted 22 weeks ago

My practice changes season to season, year to year, location to location. As it should. When we fine-tune our body awareness we can observe how easy it is for us to cling to forms that no longer serve us - body image and rigid alignment ideals being good examples.

These days, freeform dance and lots of walking augment varied yoga asana - both active and passive. I keep myself fit and strong, but not hard like I used to. I use balls, toe spreaders, dowels, bands, spinal release tools, etc., and especially enjoy standing balance and wall sequences. Yoga nidra, restorative yoga, and aromatherapy down-regulate my nervous system (sometimes I use recorded guided meditations). I practice mornings and evenings, each for 30-60 minutes, depending on how much I teach that day. I include Vedic mantra meditation in my evening practice.

I have been learning ukulele for about 4 years, take group hand drumming lessons, and have just started taking private qigong instruction. I have had enough of specialized studies and certifications for a while and that feels good. I am reading a lot about the cranial nerves, though, and food preparation requires a fair bit of time.

I love days when I can just rest and doodle with pencil crayons.

That’s my conscious life practice right now - all are evolving pieces of an evolving whole. All are yoga to me. Let me know about your practice and how it changes. What are you clinging to that you need to let go of? What feels ready to emerge?

As one of my teachers, the beloved Erich Schiffmann, says, “When the structure of discipline works, it begins to dissolve.” And something new always takes shape.

Om and Prem 🙏💖🌹🌳🌏 भावन

Posted 28 weeks ago

Paleocakes

These low-carb pancakes are pretty tasty, and very easy to make. High in protein (approx. 35 grams in 3 pancakes) and fat — I like dollops of ghee and high-fat plain Greek yogurt on mine — provide grounding and sustaining energy. In a more savoury direction, serve with a chunk of crumbly sheep’s milk cheese or a piece of fish along with a kale salad or other green vegetable.

Bake a squash ahead of time, clean out seeds, remove peel and mash. There is usually enough to leave a serving for other purposes, such as adding to soup or as a side dish.

3 eggs

¾ cup cooked squash - I love the Delicata

2 tbsp peanut butter

½ tsp salt

Whisk to the consistency of pancake batter. Cook on medium low heat, turn when browned.

That’s it. Bon appetit!

Posted 46 weeks ago

Dhatus : Tejas - the central fire (seated in the gut; subtle essence of Pitta dosha)

Tejas is an ayurvedic term that relates to our inner radiance and the unfolding of higher perceptual capacities. It has a yang-like transformative power activated through metabolism and movement.

Walking by the swift-moving waters of the river connects me to my internal fire. I am invigorated and purified by its immediacy, its ubiquitous roar, the life it nourishes. It infuses the surroundings with potency and possibility.

When tejas is balanced we ride the waves, stand in swift currents with courage, and act honourably. We know we are okay when uncertainty arises.

Focus : High quality nourishment, conscious movement, deep rest to balance high energy, meditation.🔥

Om and prem. 💚

ओजस्

Gratitude = Abundance 🌊🐋🌲⛅🌕

#tejas #innerradiance #fire #ayurveda #yoga #yogatherapy #panchabhuta #river #earthmedicine #fireelement #earthelement #waterelement #airelement #earthmedicine #healingenergy #uncertainty #autumn #salmon #uncededcoastsalishterritory #traditionalland #squamishnation #beautyeverywhere #itsnotlinear #movement #art #beauty #life

Posted 54 weeks ago

This is water.

#pws

Posted 55 weeks ago

Become something new - maybe something blue.

Posted 56 weeks ago

joolsand:

Getting in the Groove: Relaxation as a Portal to Healing

image

How many times in a day do you have that angst-ridden feeling that you aren’t doing enough? Your check list is long, you’re being tugged in multiple directions, and you feel ungrounded and inefficient, if not outright overwhelmed. You may feel exhausted, but even so, you aren’t sleeping well. You may feel guilty that you haven’t achieved what is expected of you - that you aren’t “enough.”

Experience as a yoga teacher tells me that a high percentage of our students are also in similar states. Our North American lifestyles ensure that we are exposed to chronic high-stress conditions that manifest both in the tissues and systems of our bodies, and, by extension, in our relationships at home and at work. The conditions we find ourselves in relate to our ongoing behavioural patterns. In yoga-speak we can look to the term samskaras to understand our inborn tendencies and habits and their effects; samskaras relate to impressions, or “grooves” formed by past, usually unconscious, events and resulting actions, and through years or decades of repetition the grooves can get very deep, indeed. In order to change we need to be able to see and know our samskaras though observation and reflection, which can then lead to transformation through action.

Observation: We can’t change something that we aren’t aware of. Through our practices we teach ourselves to notice physical feelings, such as where tension flares or accumulates in our bodies. When we pay attention we notice repetitious, self-destructive thoughts and how they can hold us in their grip. We learn that we can change our physical and mental patterns and evolve positively. Bit by bit we develop the capacity to engage deeply with our senses and emotions while also finding ways to feel safe.

Reflection: When we feel particularly fearful, depressed, or spent it helps to take a moment to review what led to those feelings — what the samskara looks like. It can help to write down what comes up through your self-inquiry. For me some of my most anxious and disruptive feelings arise when I am late or can’t find something I need, so I have learned to give myself lots and lots of time in these areas so the old patterns don’t resurface.

Action: When aware of unpleasant feelings and their triggers — and how we have developed samskaras and loop through them over and over — we can see the source of our suffering and be more caring and kind toward ourselves. We can gradually make the grooves shallower and easier to disengage from. Over time we develop new beneficial samskaras that enable us to respond consciously and positively to the unavoidable ups and downs of life.

The underlying principle to begin this process is relaxation. We learn techniques, experience their effects, and develop and sustain a practice to become adept at just chilling, which is not always easy at first. Fortunately, as yogis the value of practice is known to us. Through learning from experienced teachers, engaging in continuous practice, and partaking honest self-study we see little shifts and continue on to develop our abilities further. And further. We discover that there are no barriers to our learning. At over 90 years old master cellist Pablo Casals still practiced several hours each day. When asked why — after all he had achieved and maintained world fame for many decades by then — he replied, “Because I still see some improvement.” It is the same for anyone who practices regularly.

Restorative yoga, meditation, and simple pranayama practices provide an ideal wholistic training ground for down-regulating our stress responses. As we all know, being deeply relaxed and tension-free is very pleasant, and the bonus is that it is also where true healing takes place. Because of the profound results restorative yoga and yoga nidra (yogic “sleep”) bring, they are beautiful to practice and wonderfully rewarding to teach. We show ourselves through embodied practice that we can change our states and experiences. Through perseverance and patience we start to administer daily practices to relax ourselves, taking ownership of our health and wellbeing. This may be in a well-propped restorative pose with a guided yoga nidra download, sitting in silent meditation, or fifteen minutes of chanting while walking. If our work uncovers a samskara that points to feelings of self-worth being based on being busy and productive, we can — and do — change that.

Paradoxically, the way to get more done, to get closer to that place of santosha or contentment with our lives, is to do less. A lot less.

© Jools Andrés, 2019 Jools Andrés photo

Jools Andrés teaches 35-hour Restorative Yoga Foundations certificate programs, eligible for Yoga Alliance continuing education credits. Her next programs are October 25, 26, 27, November 8, 9, 10 2019 in Vancouver, BC, and April 17, 18, 19, May 1, 2, 3, 2020 at Breathe Yoga Studio in Sorrento, BC. Please see joolsandres.com to learn more.

Posted 61 weeks ago

Affirmations as a Tool for Success

Affirmations are powerful, but they are not magic. The Fairy Godmother doesn’t appear to transform our lives with a sparkly wand whenever things are tough, as most of us know. When we want to achieve something significant, for ourselves or for others, it’s pretty certain that we will have to work hard for it — and the effort required usually turns out to be far beyond what we anticipated. Affirmations keep us focused on the outcomes we want, even when we feel exhaustion, have doubts and fears from within, or experience discouragement or resistance from others.

How do you want to go forward on your yoga path? Do you want to deepen your studies and expand your practice? Do you feel drawn toward working with specialized groups or in non-studio class formats? Once you articulate what you aspire toward, ask yourself, “What do I want to affirm?” Answer the question with a positive, time-specific statement. For example, several years ago I wanted earn RYT 500 status. My affirmations was:

“I earn 500-hour yoga teacher certification in 2014.”

(A caution: be concrete, but realistic when you set timeframes, and be prepared to adjust if needed. Things don’t always go as expected.)

Maybe you want to have a stronger relationship with a family member. An affirmation could be something like: “I establish a schedule that includes regular visits with Grandma.”

There is nothing tricky about writing such affirmations for yourself. Take a few days to jot some priorities down, then spend dedicated time to form a few simple, positive statements. Write, paint, or print them out and put them somewhere you can see them often. Look at them and read them regularly. Don’t forget this important step — affirmations only work when you are involved with them. You can always tweak when it makes sense.

Another type of affirmation is not strictly goal-related, but can be instrumental in making positive internal shifts. You may try affirming something general, such as, “I trust my intuition,” or “My work is important.” Or you may want to change an attitude such as self-righteousness or judgemental feelings toward yourself or others. An affirmation that I have said almost daily for the last three years goes like this:

“I recognize that others meet me from where they are, and that I meet others from where I am. I have compassion for both.”

Repeating this changes how I respond to snarly traffic, a slow cashier, or a cranky friend. We can teach ourselves to consciously recognize and soften our responses to things that we see as problems others bring into our lives by considering the opposing backgrounds and desires of both parties simultaneously.

Getting back to the Fairy Godmother — wishing for a magical resolution or praying for personal rescue is not the same as creating and working with an affirmation. Such half-hearted attempts absolve us of self-responsibility by side-stepping the tapas and swadyaya needed to move forward. But more than that, Isvara Pranidhana, personal devotion to the divine – however that presents itself to you – is left out of the equation. Instead, the desired outcome is swept into the nebulous “universe” with no effort, self-reflection, or follow through. (Niyamas, Patanjali’s Yoga Sutras, 2.1.)

Use affirmations to create structure and support, then through daily reference and repetition, you will start crossing your goals off your list – maybe because you have achieved what you wanted to, or maybe because they didn’t belong on your list after all. Affirmations have a way of clarifying and resolving what is really important in the end.

Paramhansa Yogananda’s method of using an affirmation is to first say it out loud, then whisper it, then say it internally. This sequentially brings it deeper within, turning it into a kind of focus meditation, and really sets the affirmation squarely into your awareness. (Scientific Healing Affirmations, Self-Realization Fellowship, 1958.)

Affirmations come directly from you, and their realization is created, step-by-step, from within an increasingly awake you.

No wonder they are powerful.

Posted 61 weeks ago

Taste summer in basil-laced smoothies

Who can resist the aroma of fresh basil? It is so abundant in my patio garden
right now that I’m using it in almost every meal. I have even started adding it to my fruit smoothies - a super refreshing, energizing way to start the day.

Here’s a basic recipe that’s easy to create in a vegan version. Use what you have in your fruit bowl. Banana, avocado, ground flax seed, and chia add body and lots of nutrients.

1 ½ cups milk or other liquid

½ cup of fresh berries

¼ of a juicy cantaloup or other melon

1 small banana

½ avocado (optional)

3-4 tablespoons organic hemp-based or other protein powder

2 tablespoons ground flax seed

1 tablespoon hemp hearts (optional)

1 tablespoon chia seeds (optional)

1 tablespoon peanut or other nut or seed butter

A handful of fresh basil leaves - use any variety (genovese pictured)

Use organic full-fat milk or a non-dairy milk such as hemp, almond, or cashew.
I find hemp milk strong tasting, but often include hemp hearts. For a lighter version, use part coconut water.

Local berries are all so wonderful right now. It’s hard not to obsess on strawberries. And blueberries. Oooo, and all those blackberries, too…

Use ripe pears or peaches instead of melon, if that is what you have. The avocado brings a lovely creaminess; chia adds a snappy crunch. Sunflower or pumpkin seed butter are nice alternatives to peanut butter.

Don’t be afraid to use lots of basil! I also like a handful or two of sunflower
sprouts if I have some ready.

Whiz well, sip, and savour the taste of summer.

Thank you for reading. Let me know if you try it.

Prem and Om,

Jools

Jools Andrés photo

Posted 266 weeks ago

image

The kleshas: overcoming “troubles” through
self-inquiry


In The Yoga of the Bhagavad Gita Paramahansa Yogananda uses the word “troubles” as an English word that corresponds to the Sanskrit word klesha.[i] “Afflictions,” “causes of suffering,” and “obstacles to enlightenment” are also commonly used translations. However we name them internally to help ourselves understand them, theYoga Sutras of Patanjali explains the five kleshas as qualities that all spiritual seekers must come to terms with in order to find truth. (Sutras II.3 – 9.)

To overcome our “troubles” and their causes it is helpful to become aware of all five kleshas and how they can play out in our own lives.

Ignorance - avidya

Nearly all of us identify most strongly with our temporal surroundings. Our conditioning in this regard is deep and strong and can manifest in yoga practice and teaching by focusing primarily on the physical effects of asana. This can (and often does) make us hold yoga in a confined, even confused conceptual space. The distortions we form on the physical level filter through to the mental and spiritual levels and obstruct us from blossoming fully as practitioners of yoga’s eight limbs, as outlined in the Yoga Sutras, and create stubborn roadblocks on our journey toward becoming enlightened beings. This condition of ignorance is also the source of the remaining four obstacles.

Egoism – asmita

In The Essence of Yoga: Reflections on the Yoga Sutras of Patanjali author Bernard Bouanchaud translates Sutra II.6 thus: “Individual ego consciousness of ‘I’ sees mental and physical activity as the source of consciousness.”[ii] It is worth reminding ourselves on an ongoing basis that seeking / receiving praise for the mastery of an asana leads us away from the true gifts of practice. Yes, keep working to build physical confidence bit by bit, and then channel that feeling of power and strength toward faithful, patient meditation practice. Over time you can and will experience samadhi, a state of blissful inner peace, which is the very opposite of ego identification and the ultimate goal of yoga. (Sutras I.1 – 4.)

Attachment – raga

As you continue on with your day or evening after reading this, pay attention and see if you can notice three or four things that you are quite attached to or attracted to as they arise. Most often these things provide pleasure or reassurance of some kind, so we tend to return to them repeatedly, sometimes even mindlessly. It could be that you are fiercely bound to the routine of your day–do you feel anxious or even paralyzed when something happens that upsets the usual course of events? You may notice a habit of consumption such as having a glass of wine, comforting yourself with a certain snack, or turning on the TV at a regular time. “Passions,” obsessions, addictions–all have a way of overtaking us and diverting us from our intentions. Once we become aware of these habitual attachments we can make progress toward keeping them in check.

Aversion - dvesah

The consequence of rejection, or any unpleasant experience, is aversion or avoidance. While it makes sense to stay away from negative or abusive people or circumstances, we can also avoid facing our own roles in our situations by projecting blame onto others. Group dynamics often provokes emotional responses that are linked to difficult childhood experiences. For me the key is to recognize that, although I may not always understand the “why” of feelings of anxiety that arise in certain situations, I can recognize that the emotions that these triggers conjure are (usually) unfounded in the present situation. If I attack, freeze, or run away I do not engage in a way that allows for expanded awareness. Yoga master Erich Schiffmann tells us, “Immerse yourself in stillness and pay attention. Allow yourself to be taught.”[iii]

Fear – abhinivesah

This klesha is often translated as “fear of death.” This may be because underlying all of our dreads is the fear of not completing what we want to do in our lifetimes. Whether it is leaving a body of creative work, helping to improve the lives of others, amassing a valuable estate, or seeing our friends and family one more time, there is always more to achieve, always something that causes us to believe that our lives are perpetually unfinished. This misconception leads us right back to ignorance and primary identification with our existence on the physical plane. Observing our thoughts and behaviours and taking positive steps to temper our responses leads us to develop consciousness of and confidence in our true, innermost selves. Our fears eventually, certainly, melt away over time as this faith grows.

Be patient with yourself as you cultivate a positive mental attitude to overcome the kleshas. Once you discover that your own personal brand of “troubles” is surmountable, you are well on your way to triumph. As expressed in Lorin Roche’s beautiful translation of The Radiance Sutras: 112 Gateways to the Yoga of Wonder & Delight, “Once you have set out on the path of intimacy with the immortal essence of life, never turn your back on it, my Shining One. Never turn away.”[iv]

Thank you for reading.

Prem and Om,


Jools

[i] The Yoga of the Bhagavad Gita, Paramahansa  Yogananda; Self-Realization Fellowship, 2007, Los Angeles, CA, p. 40.

[ii] The Essence of Yoga: Reflections on the Yoga Sutras of Patanjali, Bernard Bouanchaud; Sri Satguru Publications, 1997, Delhi, India, p. 82.

[iii] Yoga: The Spirit and Practice of Moving Into Stillness, Erich Schiffmann; Pocket Books, 1996, New York, NY, p. 322.

[iv] The Radiance Sutras: 112 Gateways to the Yoga of Wonder & Delight, Lorin Roche; Sounds True, 2014, Boulder, CO, p. 171.


Written for South Okanagan Yoga Academy, August 2015 Newsletter (since edited) soyayoga.com © Julie (Jools) Andrés, August 2, 2015;


Julie (Jools) Andrés photo.

Posted 268 weeks ago