There are many definitions of mindfulness and meditation. There are also many and varied methods of mindfulness and meditation practices. Sometimes mindfulness and meditation are terms used interchangeably and in some ways they mean the same thing and in other ways they are quite different. There are “sound meditations” offered where participants lie down to be bathed by sounds. I would say these are more sound relaxations however some forms of conscious relaxation could become meditation. In fact practicing a progressive muscle relaxation and/or body scan done seated or lying down is a technique that combines the benefits of relaxation and meditation.

Generally speaking though relaxation is practiced lying down and meditation is practiced seated on a chair, a cushion or stool. This is all to do with the autonomic nervous system which includes the parasympathetic and sympathetic nervous systems. The sympathetic nervous system controls our activation response whereas the parasympathetic nervous system controls our relaxation response. If we lie down to meditate we don’t activate the sympathetic nervous system so we may fall asleep. When we are able sit upright with the pelvis slightly tilted and the sternum slightly lifted we engage both the sympathetic and parasympathetic autonomic nervous systems. This upright position encourages an optimal relaxed yet alert situation for meditation. Ultimately sitting in the posture that is most comfortable for you is best and even lying down if you are too tired to sit.

In Dru Meditation we begin a class with some mindful movement to ground ourselves in our physical body before we come to sit in stillness. Patanjali’s Eight Limbs of Yoga includes this transition from movement to stillness:

• Asana (body movements)
• Pranayama (breathing practices)
• Pratyahara (withdrawal of senses)
• Dharana (internal concentration)
• Dhyana (meditation)

Dru Meditation practice has three stages, mindful movement, breathing practices and concentration practices which lead us into the silent space that is meditation. Dru Meditation is kriya based meditation as it combines movement, breath and affirmation and also focuses on the koshas with different levels or layers of awareness. The five koshas are:

• Annamaya kosha (physical layer)
• Pranayama kosha (energetic layer)
• Manomaya kosha (emotional layer)
• Vijnanamaya kosha (intellectual layer)
• Anandamaya kosha (blissful layer)

It is all about quietening the mind and stilling the body. From this stillness we can become aware of the present moment and change our relationship to our experience including thoughts and emotions.

Mindfulness and meditation do work, a bit like physical exercise, if we practice on a regular and consistent basis our mental health, self awareness and self compassion will improve. Like learning any new skill, for example a learning a new language or a musical instrument, we have to keep practicing and cannot expect to master this new skill straight away. Also realise that the result of mindfulness practice is not to stop your thoughts but to change your relationship to them. The point is to practice intentionally directing your attention and become more connected with your awareness.

We are in the midst of a global mental health crisis, which has been heightened by the uncertainty surrounding the pandemic, and science is uncovering the immense benefits of mindfulness. Mindfulness meditation is not the panacea that will solve all the world’s problems and the science is still inconclusive on mindfulness as a cure for depression, anxiety and trauma. I would add there is no single practice that can fix or cure complex mental health issues however practices like mindfulness meditation with a focus on gratitude and compassion can enrich our lives in meaningful ways.

If you would like to practice Dru Meditation in a regular weekly group consider joining the Wednesday evening class. More details on the Classes page of my website.

If you would like to learn more about mindfulness consider registering for the 4 week “Introduction to Mindfulness and Meditation” which I will be facilitating in Bunbury for Mindfulness Works Australia. More details on the Events & Courses page of my website.

“Mediation leads us from the body, through the breath, beyond the mind to the presence of soul.”

Patricia Anne Brown, Senior Tutor, Dru Yoga Australia

“Goals are external achievements. Intentions are about your relationship with yourself and others.”  – Donna Zanjonc

As 2021 comes to an end it is a time for new beginnings, making plans and setting goals. Many of you will make or consider making New Year resolutions. As an alternative I invite you to consider focusing more on your core values and intentions rather than setting specific goals. Goal setting is still a very valuable practice particularly for the completion of tasks and they can motivate you. It is particularly helpful if you make those goals S.M.A.R.T – specific, measurable, achievable, relevant and timely. But setting large, unachievable goals can set you up for failure and this is why so many New Year’s resolutions are not fulfilled or not even started.

A Sankalpa or heartfelt intention is much different. San refers to a connection that we make to support our highest truth, an idea that is formed in the heart. Kalpa means vow, or committed intention. Being intentional allows you to focus on how you want to be in the moment regardless of whether you achieve your goal or not. Setting a Sankalpa is an opportunity for clarity, self-reflection, and discovery. It becomes a place to discover your life’s purpose or dharma, and informs you of a path or particular direction to follow in life.

To write a powerful Sankalpa frame it as a positive and present tense statement. Make it something you believe in and can easily remember. Goals are a destination or specific achievement whereas intentions are lived each day, independent of achieving the goal or destination. A common New Year resolution people may set is that they want to lose weight, join a gym or regularly attend a yoga class. Instead set the intention I am radiant and healthy, then regardless of the goal you can continue to work on that intention all year round.

Still not sure what to write for your Sankalpa? Ask yourself these questions. What do I want to “feel” more of in my life? What circumstances could bring forth more of that feeling? In what direction do I want to grow at this point in my life? What would that growth feel or look like to me? Be specific and believe in your Sankalpa, don’t over think it and keep it simple, short and direct. Get creative with your intentions by representing them visually on a vision board or in a journal. You could also simply write your intention down and put it somewhere you can see it as a daily reminder like on your bathroom mirror. Your heartfelt intentions are much more powerful when they are written down and out of your heart and head.

Another powerful way to embody your heartfelt intention is to use it during your yoga practice in deep relaxation and/or meditation. After you have settled yourself, your physical body and your breathing, state your Sankalpa three times to yourself, in the present tense, as if it is already happening. It could be as simple as “I am enough” or “I am filled with joy and peace.”

In Dru Yoga Energy Block Release 3 “Awaken Your Heart” is a beneficial sequence to work with to set your intentions and goals. This sequence works on the heart area or Anahata chakra which is the secret of your inner light and intuition. It will strengthen your self love, personal empowerment and inner joy. Another beneficial practice for the New Year is the Dru Salutation to Four Directions to reveal new ways of looking at life. This movement sequence is a panacea for many of the challenges we encounter in our lives. You can add your own colours and affirmations as you repeat the sequence facing each of the four directions.

Finally don’t forget to take a quiet moment to tune in and reflect on your intentions regularly in a journal or as part of a meditation. Take time to celebrate your achievements or refocus your actions towards that overall heartfelt intention. But most of all be kind, compassionate and mindful about your intentions and make it a joyful and creative process.

“A journey of a thousand miles begins with a single step.” – Lao Tzu

Many of us have had feelings of anxiety and this is normal however when these feelings persist, happen for no reason or impact our regular activities in life it may be the sign of an anxiety condition. The Australian Bureau of Statistics (ABS) released data in December 2018 that indicated that 13% or 3.2 million Australians had an anxiety-related condition, an increase from 11% in 2014-15. Data released in August 2020, as part of the ABS Household Impacts of COVID-19 Survey, indicated that over two in five Australians reported feeling nervous (46 per cent); restless or fidgety (41 per cent) and that everything was an effort (41 per cent) at least some of the time in the previous four weeks. Beyond Blue states that anxiety is the most common mental health condition in Australia with 1 in 4 people likely to experience anxiety at some stage in their life.

Yoga can offer a popular and accessible intervention for anxiety particularly if the practices offered are down regulating such calming breath practices, slow, mindful movement, relaxation and mindfulness practices. A new study in August 2020 by the NYU School of Medicine found yoga improved symptoms of generalised anxiety disorder. Yoga was significantly more effective that standard psycho-education on stress management, but not as effective as cognitive behavioural therapy (CBT) which is the best practice treatment. Yoga is an under-researched intervention for anxiety however it can be a complementary practice to work alongside more traditional interventions under the guidance of a mental health professional.

Yogic philosophy describes three states or forces known as the gunas which include sattva, rajas and tamas. Sattva is balanced, a sense of equanimity while tamas is the mode of inertia or lethargy closely aligned to depression in western psychology. Rajas is the guna most similar to anxiety as it can include restlessness and agitation. In his book Yoga As Medicine Dr Timothy McCall states “One of the key yogic techniques used to counter anxiety is to focus on the breath.” I often see participants come along to my weekly Dru Yoga classes who cannot keep still, seem agitated and report they have a racing or monkey mind.

I find that the format of a Dru Yoga class guides in the direction of calm. A typical class starts with some activations including shaking the body, tapping or patting the body and swinging twists all done standing. This has the effect of burning off some of the stress chemicals by meeting the mood. The class then moves towards a standing meditation in tadasana (mountain posture) to emphasise feeling grounded. I find slow mindful practices with a focus on noticing or sensing the breath and gradually letting the breath lead the movement can support participants to move their physiology towards a more relaxed state. An example of this is the Dru Yoga flowing version of vrksasana (tree pose) which can be cued to feel into being more grounded like a tree or balancing the mind.

In my style of teaching yoga the pause is as important as the pose and there is a focus on gently lengthening the exhale. Kristine Kaoverii Weber in her online course The Science of Slow summarises that “slow, subtle yoga can help train the nervous system to find the optimal state of arousal in the window of tolerance.” Classes always finish with a fifteen minute guided relaxation, including progressive muscle relaxation and calming instrumental music for people to focus the mind on if they become distracted by to do lists or ruminating. I encourage participants to place a blanket over their body to support feeling more grounded and invite them to only close their eyes if they feel comfortable to do so during relaxation.

In my experience practicing and teaching yoga you need to meet the mood when working with anxiety and cannot expect people to settle directly into restorative practices, sitting in meditation or lying still for relaxation. Respecting the nervous system and guiding the participants toward a calmer place, is a key way to think about helping people cope with, manage, and ultimately, over time, reduce their anxiety symptoms.

Nicky Smith, of True Equanimity Yoga, is a qualified Dru Yoga teacher and a registered Level 1 teacher with Yoga Australia. She is currently completing a Dru Meditation teacher training course and has nearly completed Mental Health Aware Yoga training with Dr Lauren Tober to align her yoga teaching with her experience working in the mental health sector. Nicky’s yoga classes are focused on “innercise”, mental health and well being, rather than exercise or fitness based yoga. She resonates with the equanimity that Dru Yoga gives her as it balances all the layers of her being – physical, emotional, mental and spiritual.

References:
Australian Bureau of Statistics. (2018) National Health Survey 2017-2018.
Australian Bureau of Statistics. (2020) Household Impacts of COVID-19 Survey.
Beyond Blue. (2020) https://www.beyondblue.org.au/the-facts/anxiety
Simon, N.M., Hofmann, S.G., Rosenfielf, D, et al. (2021) Efficiacy of Yoga vs Cognitive Behavioural Therapy vs Stress Education for the Treatment of Generalised Anxiety Disorder: A Randomised Clinical Trial. JAMA Psychiatry.
Dru Yoga (2020) Meditation Mastery, Level 1, Book 2. The Pranamaya Kosha.
McCall, T. Dr (2007) Yoga As Medicine: The Yogic Prescription For Health And Healing. Bantam, New York.
Kristine Kaoverii Weber (2018) The Science of Slow: A Step by Step Course for Yoga Professionals.

“Once you’re facing in the right direction, all you need to do is put one foot forward.” – Zen saying

I have worked in the mental health sector for over a decade now, particularly in the area of mental health prevention and suicide prevention which is my current part time job. Over 20 years ago I lost my Dad to death by suicide which was due to situational factors as well as possibly untreated depression. I myself experience symptoms of anxiety and that was my motivation to get into practicing and teaching Dru Yoga and Meditation to calm the racing mind and still the fidgeting body. To find some stillness; physically, mentally and emotionally.

So one of the causes I have chosen to support this year is the Black Dog Institute One Foot Forward walk for mental health in October. The mission of Black Dog Institute is Science. Compassion. Action. They are the only medical research institute in Australia to investigate mental health across the lifespan and their aim is to create a mentally healthier world for everyone. 1 in 5 of us will experience symptoms of mental illness in any given year. In Australia that’s around 5 million people. And roughly 60% of these people won’t seek help. That is why I am also completing an online professional development course in Mental Health Aware Yoga with Dr Lauren Tober, a practicing Clinical Psychologist and Yoga Teacher of nearly 20 years.

If you would like to support my fundraising goal of $500 for the Black Dog Institute and my pledge to walk 100km in October visit my One Foot Forward fundraising page. I will also be accepting donations directly to add to the fundraising as part of my regular weekly yoga classes if you prefer donating by cash.

As an Act, Belong, Commit partner I will be offering a no cost “Stress Less, Relax More” workshop at the City of Bunbury Library and partnering with the South West Women’s Health and Information Centre to offer a “Mindful for Mental Health” workshop during Mental Health Week in October.

If you have been impacted and require crisis support visit Lifeline or find support and information at Beyond Blue.

The theme of the 2021 International Day of Yoga is “Yoga for Well Being” which is very relevant in this time as the world deals with the impact of a pandemic, particularly the lasting impacts on our mental health. But yoga for well being has always been my theme as according to 2017-18 data from the ABS 47% of Australians have 1 or more of the top 10 chronic health conditions. Mental health, back pain and arthritis are the top 3 most common chronic health conditions for both men and women.

I have recently been diagnosed with high blood pressure, I did not have any symptoms so it came as a bit of surprise and I have felt a little like a bit of a fraud as a yoga teacher with high blood pressure! I can only imagine how much worse my blood pressure might have been if i did not practice yoga and meditation daily and I hope to come off the medication in the future. Regular practice of slow, mindful movement and meditation as practiced via the Subtle Yoga Resilience Society definitely reduces my blood pressure as I have taken my blood pressure before and after my practice to keep track of the difference. I have also cut back on the caffeine and started drinking hibiscus tea instead as several studies have found that hibiscus tea may lower both systolic and diastolic blood pressure.

So while I am not going to make any claims that yoga and meditation will cure disease or replace the need for medication I do feel as a complimentary practice yoga and meditation can support well being. Some studies have shown that a regular yoga practice appears to correlate with increased well being, including better sleep, better body awareness and greater happiness. By improving mindfulness, it simultaneously helps to boost compassion, gratitude, and “flow” states, all of which contribute to greater happiness. Yoga and meditation definitely supports my physical and mental health through movement, mindfulness and the benefits of better sleep.

Interested to find out if mindful movement and meditation could support your well being? Book in for a 1.5 hour “Introduction to Mindfulness and Meditation” on either Wednesday 7 July 5.30pm to 7.00pm or Sunday 18 July 1.30pm to 3.00pm. These sessions will guide you through some gentle movement to prepare the body and mind for sitting, a guided relaxation as well as some breath practices, mindfulness, concentration and meditation practices. Both sessions will be held at The Happy Mat yoga studio upstairs at the Bunbury Plaza at 123 Spencer Street and cost is $25. Bookings and further information on the Events page.

I was recently asked to contribute a blog post to the Ahead for Business website which has been developed to support small business owners to take action on their own mental health and wellbeing through personalised resources and tools that are tailored to their specific needs. More than 4 million people experience mental ill-health each year and almost half the population has experienced a mental illness at some time in their life. In the blog post I reflected on my own journey into small business as a solo owner operator and some of the challenges and tips I have to share.

Starting my business

After working for over 30 years in the not-for-profit sector, in October 2018 I commenced my own business. I had completed the Dru Yoga Teacher Training over three years, which gave me all the content for teaching yoga and meditation but very little information about starting my own business. Since starting my business I have been on a steep learning curve with regards to promoting my business and retaining customers. To start with, I still worked full-time in the not-for-profit sector but as the number of classes and participants increased I was able to scale back to part-time work. Adding COVID-19 into the mix made the journey even more interesting with physical distancing and lockdowns presenting new challenges. I needed to learn very quickly how to take face-to-face yoga classes online, teaching live classes as well as creating video content to share with my participants.

Dealing with challenges: finding balance

The challenges for me have been about balancing the time spent marketing and promoting my business along with all the paperwork and doing what I love doing, which is planning for yoga classes and teaching. I have also found it challenging, and even more so in the last year, to stay focused and not become distracted by my smartphone and social media. I have found myself constantly checking if someone has liked my latest business post, booked into a class or sent me a message. I am addicted to being a constant ‘checker’ and it has not been good for my mental health. I have improved my mental health by putting some actions in place like not checking my mobile phone until after my morning yoga, practicing mediation and walking in nature. I also made sure to put my phone away on charge in another room after dinner, which has really helped me avoid the temptation to check it and then start mindlessly scrolling.

Tips to prevent burnout and look after your wellbeing

I have heard that 1 in 3 employees will experience burnout at some point, and I would assume that among small business owners, that rate might be higher. Burnout can occur when you are faced with stressors over which you have no control for extended periods of time. This exposure can lead to physical and mental exhaustion if there is no opportunity to pause and recover. In these times it may help to find a way to become at ease with unease and develop the skill of being ‘discomfortable’. As a yoga instructor, I believe some helpful ways to deal with burnout include taking a break and removing yourself from the stressors and practicing attitudes of kindness and compassion towards yourself through formal practices such as mindful yoga and meditation. Regular yoga, meditation and breath practice has transformed my life, creating improved work/life balance and cultivating a new realm of inner peace, serenity and resilience.

Author Kristin Vikjord in her book Inner Spark offers eight wellbeing prescriptions that include:

Kindness

This could be through mindfulness-based practices such a loving kindness or self-compassion meditation or using your skills to help others.

Patience

Inner restlessness can lead to impatience so remind yourself to be patient, make a written agreement or schedule time to check in with yourself.

Togetherness

During the last year of COVID-19 we understand even more the value of connection with others so find your community.

Nature

Nature is good for us, get outside and go for a walk but make it a mindful one, gaze at the sky, listen to the birds. Your physical and mental health will be better for it.

Pausing

My word and intention for the year is “stillness”. Take time out to press pause, even if it is for five minutes, to breathe and be mindful.

Perspective

Take some time to inquire into yourself and how you relate to the world, not ruminating, but widening your perspective.

Mindful Movement

Find a gentle practice such as mindful yoga that coordinates the movement of the breath and the body. With time, yoga can strengthen self-regulation and improve concentration.

Playfulness

Have fun! Choose an activity you love like dancing, cooking, being creative or listening to music. Playfulness has been shown to be positively related to the ability to cope with difficult circumstances.

My Dru Yoga classes are not the whole solution, but they do offer an element of each of these wellness prescriptions as we come together, have a laugh, connect, learn practices to increase kindness and compassion and pause to be still.

The title of this blog post comes from a quote by Tal Ben-Shahar: “appreciate the good and the good appreciates”. I love this phrase because when we focus on the good, the positive and what works, we begin to see more of it. Remember that “appreciate” has two meanings: to be thankful and to grow in value.

My business can support your small business with Workplace Wellness and promoting the Act Belong Commit message of staying mentally health by staying active, keeping connected and participating in meaningful activities. Over the coming months small business owners and those who support them in Bunbury can join online wellbeing workshops and training and contribute to the development of new resources and supports. For more information visit the Ahead for Business website.

“Ahimsa is the highest duty. Even if we cannot practice it in full, we must try to understand its spirit
and refrain as far as is humanly possible from violence.” – Mahatma Ghandi

With all that has been unfolding in the world over the last year or so I have found myself coming back to the Yoga Sutras to find equanimity in these polarising times. Patanjali’s Eight Limbs of Yoga outlined in the Yoga Sutras provide the means to achieve the ultimate state of balance and harmony both within ourselves and the world around us. One of the most acclaimed exponents of these principles was Mahatma Ghandi.

Ahimsa is the first of the Yamas, that encourage us to live in peace with ourselves and one another. The word Ahimsa translates to mean non-violence, absence of injury or non-harming. Nischala Joy Devi in her book “The Secret Power of Yoga” reinterprets Ahimsa in positive terms as “embracing reverence and love for all, we experience oneness”. In modern times Ahimsa could be reinterpreted as the practice of interconnectedness and interdependence of everything and then responding from an authentic and empathetic caring place to every situation or relationship.

Inflicting injury does not only mean physical harm to other people, it is psychological harm as well. It can also be causing harm and not practicing empathy towards yourself. Empathy can help you connect to others, can lower stress and guides our moral compass. Perhaps larger than all of us is our moral code of conduct, that is, how we treat others and expect to be treated. Empathy helps us identify what we consider to be acceptable behaviour. When we create rules that make us safe, protect us from those acting badly, and take care of those less fortunate, we are using empathy to guide those codes. Empathy is a foundation for the moral behaviours that create healthier communities, from which all of us benefit.

In science there is the phrase “First Do No Harm”, in politics the phrase “Global Common Good” and in the environmental and human rights sphere the phrase “Think Globally, Act Locally”. Sometimes practicing Ahimsa might mean thinking of the collective benefits as opposed to the individual’s rights. But more so for me the practice of Ahimsa is shown in thousands of small actions and words throughout the day. I see Ahimsa when someone pays it forward by buying a stranger a cup of coffee, taking a meal to a neighbour who is unwell, cleaning up the local parks and beaches from litter. It can also involve making choices about the food we eat, the things we buy and what we watch. When we see Ahimsa in action, it keeps us in positive connection with ourselves, our communities and the world.

What is your understanding of Ahimsa, and where do you see its positive impact in your life, community, and world? You might like to ask yourself:

Do my actions reflect peacefulness?

Do my thoughts reflect peacefulness?

Do my intentions reflect peacefulness?

Always keep Ahimsa at the centre of your thoughts, words and actions.

Happy New Year to you!

I don’t feel the need to make New Year resolutions but I do see benefit in spending some time reflecting on the year past and setting an intention for the year ahead. In 2020 all of us faced challenges, some greater than others. But what lessons did you learn? How did you grow? How did your heart open? What are you grateful for?

As we approach 2021 I invite you to set a ‘sankalpa’ which is your heartfelt intentions. These might be intentions for healing, gratitude, love, health or enlightenment. You might like to pose yourself these topics for self inquiry:

How do you want to approach 2021?
How do you want to take care of yourself?
What qualities do you want cultivate?
What do you want to let go of?
How do you want to grow?
What practices nourish you?

My word for 2021 is ‘stillness’ and my intention is to connect more often with my personal still point through regular yoga and meditation practice. One of the qualities of Dru Yoga and Meditation that resonates with me is the still points. The word Dru refers to the Hindu deity Dhruva, a prince in Hindu mythology whom the god Vishnu honored with the eternal abode on the Pole Star. Dru also can be translated as ‘north’ or ‘pole’ star and represents our inner still-point. In my yoga classes the pause is as important as the pose. It is the point in which for me the body, mind and spirit are aligned with each other. There is no inner struggle, striving or wanting. I feel at peace with myself and feel nourished.

I invite you to make slowing down and stillness a priority in 2021. Spend time in silence, solitude and stillness. Breathe. Schedule stillness. Practice where and when you need it. Find a favourite spot to be still. Listen to soft music. Maybe repeat calming phrases such as ‘I am calm and still’. Stillness is a choice, to be connected to ourselves and to be present in our body. The benefits of bringing more stillness into your daily life could include a boost in energy levels, increased sense of calm, a sense of happiness, relaxed face and body, improved health and a stronger connection to self.

“Within you there is a stillness and sanctuary to which you can retreat at any time and be yourself.” – Herman Hesse

If you would like to bring some more stillness into your life visit the group classes page on the website to see my offerings for 2021. In January there are free ‘Mindful Walk & Yoga’ sessions in the park on Friday mornings. Four regular weekly yoga/meditation classes recommence the week starting Monday 1 February with payment options for casual attendance, term payment or a class pass. In 2021 I am also excited to offer an annual pass for $400 which allows you to attend as many regular weekly yoga/meditation 1 hour classes as you want over a 12 month period from the date of purchase.

In stillness I am one with everything in nature.
From my stillness to your stillness.
Namaste
Nicky

“The sun’s rise and the sun’s retreat bookend our days with awe.” – Julia Baird, Phosphorescence

The sun’s energy and solar cycles can be powerful and splendid energies to work with. The sun has nourishing and healing properties. I always feel better after bathing in sunlight on a cool, crisp yet sunny day. Feeling the energy from the sun radiate down on the crown of the head, travelling down the body, down the spine to the fingers and toes. Sunrise can be an ideal time to practice yoga or meditation with the intention of new beginnings, whereas sunset is ideal for the intention of releasing and letting go.

In Dru Yoga we honour the awe and wonder of the sun with the Salutation to the Sun sequence or in Sanskrit Surya Namaskara. Practising the sun sequence warms, strengthens and energises the whole body, activating your inner fire. It can be done slowly in a meditative way or more dynamically for aerobic exercise. Done regularly the sun sequence brings great emotional and mental balance. It is best practiced at sunrise or sunset to harness the power and strength of the sun to set your intentions.

The term solstice is derived from the Latin solstitium. It’s made up of the Latin sol, “the sun,” and sistere, “to stand still.” The Summer Solstice is the longest day of the year before the sun’s path reverses direction and in the southern hemisphere it is on Monday 21 December 2020. This year on the Summer Solstice Jupiter and Saturn come so close to each other they will almost look like a single shining planet in the sky. If you are a night sky observer you will have noticed Saturn has been trailing Jupiter across the night sky over the past few months. The two planets will draw closer and closer in the next three weeks, until they appear together above the western horizon around an hour after sunset on December 21, 2020 at 7.22pm. This event, known as a grand conjunction, happens about once every 20 years and you can read more in this ABC News article.

This year’s Summer Solstice is an auspicious time to honour the sun and allow the welcoming arms of nature to embrace you. Join me in partnership with the Friends of the Bunbury Garden Labyrinth to practice yoga and mindful walking on Monday 21 December 2020, 5.30pm to 6.30pm at the Bunbury Garden Labyrinth, Cobblestone Drive, Bunbury. This will be the last yoga class I offer for 2020 and there is no charge however if you can please indicate you are ‘going’ on the Facebook event or RSVP via email to text to myself. Bring your own mat, water bottle and maybe hat and sunglasses. We will practice the Salutation to the Sun sequence and a pranayama practice known as Surya Bhedana or “piercing the sun” which assists to access the solar qualities such as joy, enthusiasm and creativity. This will be followed by an opportunity to walk to labyrinth mindfully and closing with a short standing meditation.

To celebrate the end of Term 4 and the end of 2020 I am also inviting you to come along to an EquanimiTEA morning tea at the Capelberry Cafe Saturday 19 December 2020, 10.45am. The morning tea will be held straight after the last Saturday morning yoga class at the Capel Community Centre 9.30am to 10.30am and you all are welcome to attend this class as well with your 10 class pass or paying for a casual class. Coffee, tea or other beverages are being provided FREE courtesy of the Shire of Capel and LotteryWest funding for local business support and there maybe even some free cake!

2020 has been a big year for all of us and I have decided to take a full break from offering yoga classes over Christmas and New Year so I will not be offering regular weekly yoga in the park over the summer school holidays this year. Watch my Facebook page for some FREE pop up yoga and mindful walks around the parks of Dalyellup in January. Classes will recommence for Term 1 the week of Monday 1 February 2021 and it is my intention to continue a regular weekly class Monday evenings in Dalyellup, Friday mornings in Gelorup and Saturday mornings in Capel. Class prices will remain the same: $10 per class if book for a whole term, $12 per class with a 10 class pass ($120) or $15 per class for casual attendance. In 2021 I will also be offering an annual pass of $400 per annum (paid upfront) to attend any regular weekly yoga class (unlimited so could attend all 3 classes per week) or $40 per month paid by recurring direct debit. Please contact me if you would like to know more about this annual pass.

I look forward to sharing the end of 2020 with you over the next few weeks as we take time to rest and reflect before setting our intentions for 2021 with courage, inner fire, sparks of passion and the power of the Celtic Goddess Aine who represents the spark of life. A reminder of the radiance of summer and of the power of love and joy to help us find light in the dark.

Today is World Kindness Day and locally Choose Respect Bunbury continues to share the Choose Kindness message. Their message cards ask us to show some care and to share some kindness. Last year I shared the message to spread seeds of kindness because as the saying goes in a world where you can be anything, be kind. Small acts of kindness can ripple out into our families, communities and the whole world.

I would also like to offer that we need to be kind to ourselves. Self compassion involves treating ourselves with kindness and care, like we would treat a dear friend. Self compassion is a concept derived from Buddhist psychology and involves three components; self kindness, feelings of common humanity and mindfulness. How often to you catch you inner voice being harsh or critical? Practicing self compassion can lead to greater emotional resilience, less self criticism and greater mental health and well being. Self compassion is closely connected to self acceptance and recognising and allowing ourselves to be vulnerable. It is hard to love others if you do not love yourself.

The word “metta” means love, friendliness, kindness or loving-kindness. It is an emotion you feel in your heart centre. Consider practicing this short loving-kindness meditation:

Find a comfortable sitting position and begin by placing your hands on your heart.

Take several deep breaths, inhaling through the nose and exhaling through the mouth.

Think of someone you love very much, a relative, friend or even a pet.

Tune into the feelings that arise, it might be warmth, tenderness or affection.

Silently say to yourself:
May you be free from suffering
May you be healthy
May you be happy
May you find peace and joy

Breathe in and as you breath out imagine a warm light coming from the centre of your heart.

Then feel metta for yourself. Start by becoming aware of yourself, and focusing on feelings of peace, calm, and tranquillity.

Silently affirm to yourself:
May I be free from suffering
May I be healthy
May I be happy
May I find peace and joy

Allow feelings of self compassion, kindness and caring to fill your heart.

Radiate this feeling of kindness and compassion out to the world.

Source: The Book of Joy