6 tips - overcome savasana anxiety

Savasana is hands-down (well, palms-up, I guess) the most challenging part of yoga. Everyone struggles in different ways, but many struggle with severe anxiety. Though there's not much information out there on it, I assure you, you're not alone and I'm tired of savasana anxiety being a joke, a secret or some sort of yoga taboo. Meditation anxiety is a very real challenge for LOTS of yogis, so much so, that some hurry out of the studio just before savasana to avoid discomfort.

Being still, quiet and vulnerable is NOT easy. Stationary meditation can be a very emotional and challenging experience especially if you're naturally high-strung, new to yoga or aren't sure exactly what to do. You might experience stress, shortness of breath, racing thoughts, anxiety and/or chest tightness during savasana. The more you practice savasana in a negative light, the more the stress can manifest.

"Thought alone can facilitate the secretion of hormones and chemicals into the bloodstream that provoke a mental or physical reaction. The heart rate may rise, blood pressure become elevated, (hypertension), stomach may secrete acid, the muscles may tighten, etc... So within this corpse pose there is a practice happening..." - Bryan Kest

But "meditation helps with anxiety," right? So why are some experiencing anxiety FROM meditation? The answer is that the anxiety is often aggravated because we're so unaccustomed to living in the present moment that when that's all we have (no other distractions), our subconscious freaks out. This, in turn, can elevate the heart rate and cause panic attack symptoms. It's not that the anxiety is non-existant when we're not meditating, but that anxiety is just often easier to repress or ignore in daily life. When we meditate, we're at our most vulnerable to emotion, so our subconscious fear of facing the anxiety triggers the "fight or flight" response in our body. This is why most savasana-haters can still feel peaceful during their whole yoga practice, but not once the body settles to stillness. The mind has no escape.

It may be difficult to open up about savasana anxiety because many other yogis experience such relaxation and restoration from savasana.  Don't let their post-savasana bliss get you down...all you need to do is come at your anxious feelings from a different angle to work toward that awesome savasana you've always wanted.

1) Start with other types of meditation. The most helpful tip I know of is to start a regular practice with other types of meditation outside of your yoga. 

A) Mantra meditation is an easy way to customize your practice for whatever you need that day. Just one word or phrase repeated in your head or outloud can be a powerful way to start creating new pathways in your mind and body.

B) Guided meditation is also often helpful because your mind is staying active focusing on the words, rather than trying to be totally quiet.

C) Walking meditation is a great option because it's another type of gentle movement meditation (in the same way that yoga asana practice is a movement meditation). But unlike yoga in the studio, you are alone in nature, there is less stimulation, no instructor and less direction. You might even choose to sit quietly during your walk, observing nature. It's a great step toward being okay with yourself.

D) Mandala meditation is just the act of coloring in a mandala. There are no other specific instructions for this one, it's just meant to be a relaxing, creative and quiet activity. Some of my more anxious students have had great luck with mandala meditation.

2) Try a different savasana position. Please don't be shy about the position you choose for your meditation!  If you only seem to experience anxiety lying down in savasana, try it on your side or seated. Maybe you feel self-conscious about doing something different when your teacher doesn't cue it, but remember that your instructor can only offer suggestions. He or she doesn't know what you need and it's YOUR practice. I'm sure that your yoga instructor would much rather see you enjoying a seated meditation than struggling through or leaving before savasana.

3) Focus on something else. The act of trying to focus on "the present" can be a little too subtle sometimes. It might help to open the eyes and focus on a drishti or "look" at the shapes behind your inner eyelids while keeping them closed. Focusing on a sound (such as the ticking of a clock) or counting may also help to get you out of your own head.

4) Allow and observe your thoughts. Once you begin to get comfortable with some form of mindfulness meditation, "observe" might be a helpful mantra. If you find you're experiencing discomfort, physically during yoga or mentally during savasana, notice it, allow it and move on. Thoughts cannot ever be stopped completely, but you must allow yourself to surrender to that fact.

A helpful metaphor I like to use for meditation is to picture your thoughts as clouds in a sky or fish in the ocean. They come in, you observe them, they float away. Each one, one at a time.

5)  Pay attention to your diet. Nobody wants to hear a self-righteous yogi on a high-horse lamenting the dangers of caffeine and sugar, but it's something to consider. Caffeine and sugar (even natural sugars from fruit) are both adrenal suppressants and since the adrenal gland is responsible for the secretion of stress hormones...I'm just saying. (Here's a great explanation of the relationship between these foods and your body.)

6) Do. Not. Give. Up. Whatever you do, please don't give up. The fact that you're struggling with mindfulness meditation is your body telling you that there is an underlying issue or something you need to work through. Savasana is important and it is beneficial, but if you never face your anxiety to work toward that place of safety and comfort with your own mind, you can expect your stress level to stay the same or elevate. 

One way or another, it's important to remember that you're always practicing something. If savasana in the traditional sense doesn't work for you right now, that's okay. Come at it from a different angle to trick your subconscious into loving it. :) Namaste

you think you have time

"The trouble is, you think you have time." - Buddha

This profound quote graces the wall of my little yoga studio and I think about it often. If I ever chose a tattoo with words, it would be these. Recently, one of my students asked me what it meant. "Isn't spare time a good thing? How else would I make time for yoga!?" she mused.

If you take the time (no pun intended) to think about these words, the real "trouble" does not lie in free time or even idleness. It's that for as busy as we all are, we still think we have all the time in the world– time to waste –squandering it on trivial goals, meaningless jobs, toxic relationships...etc. always with our eyes on the next milestone. Our actual lives end up lost in the shuffle of our daily routine because we think we have this TIME. 

Especially when you're young, life seems long. The whole future is laid out ahead of you. But how quickly that can be changed (in the blink of an eye) and how futile our little plans are anyway. All the more reason to live for each breath you have.

Whether or not you've seen or heard these words before, I encourage you to think about this quote. Reflect on what it means in your life and pause to remind yourself what you're really doing here.

anything vs. everything

A quote by David Allen reminds us that, "You can do anything, but not everything." An obvious dig at our over-scheduled, under pressure, multitasking lives, most of us can relate to the fact that we can only do a certain amount of things or to a certain degree before quality and sanity begins to degrade. But think about how these words apply to your yoga practice. Are you okay with not achieving certain goals? Do you happily sit out certain parts of a yoga class? Really?

It's easy to answer, "yes," if you're just picturing a bunch of humdingers that you have no desire to work toward. When you see something as completely unachievable, of course you won't care if you don't do it. However, what about a pose that you have been working toward or a pose you've always struggled with? What if some poses are always a struggle for your body or just not appropriate for you to practice?

When you're enthusiastic about something like yoga, it's natural to strive toward progress. Finding more space in your hamstrings, deepening a hip-opener pose or nailing that first arm balance might feel like little milestones that have defined moments in your yoga. That's great if the progress is gentle and genuine. Yet there are times where we all feel frustrated and we might do well to focus on a few important reminders.

1) Prioritize meditation. Physical progress can only go so far without deep awareness and self-control. Eventually, you will hit a wall and if your mind is not where it should be, you will push through anyway, usually resulting in injury, frustration or perceived failure. I've been there! Early on in my yoga practice, I was focused on seeing and feeling physical changes. Little did I know how changing my focus would change my life. If everyone put their mental state first, there would be no such thing as a "yoga injury."

2) There is no competition. Though it might be obvious to control your frustration when you don't achieve a pose, remember the equal importance of avoiding patting yourself on the back when you do achieve a pose. I know it feels great when you're finally comfortable with a pose you've worked long and hard to pull off, but if we truly acknowledge this lack of competitiveness, it works both ways. 

3) Yoga is a lifelong journey. We all know this. Progress doesn't happen overnight, we need to have patience, take it slow, be content...etc. To embrace a yoga lifestyle is to know that we need to be gentle and tuned in to our bodies, but it's all easier said than done. 

4) Practice alone. When you first begin to practice on your own, I believe that it's one of the first steps toward accepting your real practice. When there are no cues from the instructor, no friends or classmates to impress, your mind and body come first. Nothing can replace a studio practice either, but practicing on your own can be a great way to bring things back to basics and simplify.

"You can do anything, but not everything," is a powerful phrase to meditate on. You can only push your mind and your body so far before you are compromising something. It's better to do a little bit of mindful yoga than a lot of mindless yoga, as with any other task in your life. So pay attention to wherever you are and let yourself be ALL there. Namaste!

create your own mantra

The tangents that a busy mind travels down during meditation are sometimes surprisingly ridiculous. The other day, I sat down to clear my mind and 5 minutes later, I was actively thinking about surfing...in detail. I've never even been surfing; my mind had been running absolutely wild. I reign it in, only to be yanked out of control in the next minute's daydreams. Know the feeling?

This guy is probably thinking about something like roast-beef or the hole in his left sock.

There's nothing wrong with being distracted during meditation; it's only natural and it's what helps us to develop discipline. If it makes you feel any better, some say that even experienced practitioners can only truly keep a controlled mind for an average of about 3 breaths. But sometimes, your meditation might need a little extra help and that's where a mantra can come to the rescue.

A mantra is just a word or sound that is repeated either in your head or out-loud to help aid in concentration for meditation. If you know that you are going to have a rough time meditating before you even start, give yourself some time to develop a mantra to help guide you and stay on track.

1.) Eliminate obvious distractions. If you're hungry, get a snack. Shut your cell phone off. Put the kids away...etc. 

2.) Address internal distractions. Know what's bugging you most. Maybe even jot down a few things that are most stressful or distracting for you.  

3.) From there, take a look at your (hopefully small) list. Try to find a common thread, such as confusion, busyness or just stress in general. 

4.) Once you've found that common stress-inducing thread, think of the opposite feeling, word or emotion. Use that word (or a short phrase including that word) to create your mantra!  

Examples:
If you're fighting feelings of chaos, your mantra might be or include the word   "peace" or "calm"
If your source of worry stems from an overwhelming calendar, you might repeat, "Now is my time for meditation" or "I am here."
If you are having trouble keeping a steady breath, a mantra could be as simple as: "I am breathing in. I am breathing out."

The more simple and obvious the mantra, the better. Let it be elementary; it doesn't have to look good on a t-shirt or sound like a Gandhi quote, it's just meant to give personal meaning and focus to your practice. The mantra can be slowly repeated over and over to give your mind a concrete focal point. 

Meditation is hard, but it's worth a shot if you're looking for a truly transformational shift in your life. Meditation practice is awesomely accessible because you don't need physical health to start, you don't need any special equipment, you don't have to sit in any special posture or wear certain clothes and you certainly don't have to be perfect. It's about the process. Sometimes, you still might find yourself just sitting quietly with your eyes closed, faking meditation, letting your mind fly in a hundred different directions. But at least you're being quiet for a few minutes. And at least you're trying. So keep going. :)

nature vs. stress

I feel like I blog a lot about stress. I guess I just can't stress the importance enough! (Pun totally intended) It's part of every day life for everyone. Your body sends stress signals when you are hungry, when you stub your big toe or when you are in rush-hour traffic. For many people though, stress is an unconscious constant state because our minds are careening out of control. Though most animals and primates automatically shut off their stress signals when they're not in immediate danger, the gift of our developed mind has also plagued us the chronic subconscious habit of worrying, anticipating and perseverating. How we deal with stress really does 'make-or-break' us and effect our overall health, so we can't keep ignoring it.

I was recently reading some of the diaries of good ol' Anne Frank. It's really amazing to think about such an intelligent young woman reflecting on her life, the people around her and basic human nature, all while grappling with world-altering events. Some of her thoughts and beliefs are downright profound, especially for a 14-year-old. Coping mechanisms are different for everyone, but I loved that one of her favorite ways to de-stress was to spend time in nature.

“The best remedy for those who are afraid, lonely or unhappy is to go outside, somewhere where they can be quite alone with the heavens, nature and God. Because only then does one feel that all is as it should be and that God wishes to see people happy, amidst the simple beauty of nature. As long as this exists, and it certainly always will, I know that then there will always be comfort for every sorrow, whatever the circumstances may be. And I firmly believe that nature brings solace in all troubles.” ― Anne Frank, The Diary of a Young Girl

You can find more of Anne's best quotes here.  

Sometimes, reading simple advice like this really helps me put my stress in perspective, so that's why I'm sharing it. If Anne Frank can cultivate peace through the beauty of nature, then certainly I should be able to as well. Have you tried seeking out a quiet spot in nature to clear your head? It doesn't have to be a completely private and silent spot to have an effect, but you can observe any small microcosm. Whether it's sitting inside, looking at your backyard, heading to a park to sit in the woods or practicing yoga outside, natural beauty has a way of showing us it's intricate perfection and making us and our troubles feel smaller by comparison. And spring is a perfect time to try it! :)

Intricate perfection and balance!

intention intervention

Ever wonder what the heck your yoga instructor really means when he or she says to, "set an intention for your yoga practice?" We all know that an intention is just a plan, but what does that mean for a yoga class? Does it mean to remind yourself that you intend to get through the class without any major guffaws? (Most of us do.) Obviously, your intention in a yoga class is to move through yoga asanas and practice...well, yoga. But if that's as far as your intention usually goes, you might want to consider pushing the boundaries.

What is an intention for yoga?
Ultimately, an intention really is just a goal for your life or your yoga. It doesn't have to be any more complicated than that. It is something to aspire to, to focus on or to provide inspiration. But a simple one-word intention can mean very different things for different people. For instance: a "balance" intention for one person might mean challenging the body through physical balance postures, but another yogi might meditate on striking a balance between work and play...etc. Your intention could be physical, emotional or spiritual, but it's always personal.

How to keep an intention?
When I first started setting concrete objectives for my practice, I would often leave it behind as I moved along in my practice. Unless my instructor consistently reminded us to focus on our intention, I was just focusing in general. There is obviously nothing wrong with "forgetting" about your intention, surrendering yourself in your practice or focusing on your breath, but gentle cues from your instructor can help. If you're practicing on your own or want more reminders, try to create a habit of finding intention each time you enter a particular pose. For instance, you could make a point to remember your intention every time you enter Downward Facing Dog.

What to choose?
In my experience, I usually choose 1 word or short phrases, just for simplicity. Sometimes, it helps to think about it before you even come to your mat. What is stressing you out lately? What do you need more of in your life or in your practice? Focus on whatever that may be.

Intention signage I created for my yoga studio.

When to set an intention?
The beginning of practice is a logical time to set an intention, remembering it throughout class. But if you notice yourself feeling distracted, the middle of your practice is a great time is well. Or, at the end, set an intention for your Savasana or meditation time.

Having a solid intention is a great way to stay grounded, focusing on what's most important for you. Whether it's throughout your day or your yoga practice, choose something to focus on that is meaningful to you. You'll soon discover how powerful that can be! Namaste!

Rosslyn Kemerer Designer, Yoga Instructorp. 724.575.2235  l  runningroz1@yahoo.com http://wholehearter.blogspot.com/

Latest post: A warm welcome to our newest Wholehearter Yoga students! Cheers to trying new things! <3 Next 6 week class session starts up on Monday, April 8th: 1 spot is open for ...

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you have an ego problem

Advanced yoga posture photos can be inspiring, intimidating or even infuriating!

QUICK: what are the very first thoughts that enter your head when you see yoga photos like this? Do you think: "wow, I wish I could do that" or maybe, "what a show-off." Perhaps you judge her alignment, her body, her tattoos, or compare yourself to her in some way. Even though you know it shouldn't matter, perhaps you wonder if you could ever squish yourself into that pose...or if you could do it "better" than her. Having something to aspire to is great, but where do you draw the line between inspiration and envy? Or, if you're on the other end of these photos, how do you find balance between inspiring others or just showboating your strength and flexibility?

We all deal with it. Regardless of how you label it or how much you're aware of it, we all have an ego problem lurking in our lives, our relationships and...our yoga practice.

"In our Western culture, the word ‘ego’ refers to certain characteristics that often make someone intolerable in the eyes of others, things like arrogance, selfishness and an inflated sense of self-importance. Based on that view, most people would probably say that they don’t have an ego. But the very fact that they would say “I don’t have an ego”...indicates that they do!" - Yoga Magazine

Sorry, but it's true. Though the contortionist-like show-offs might be the most obvious candidates for an ego-check, students that lack appropriate self-esteem tend to be the ones who are actually fighting the hardest battle with ego because they don't think it's there. (Read that again) Pushing too hard during practice, comparing yourself to others or continuing an internal dialogue of self-loathing are all very damaging ego-related habits that need to be eliminated.


Think of it this way: as with anything, the more we practice something, the better at it we become. Our mind automatically responds to mental stimulus in a certain way and in turn, our bodies and nervous system react. So if during your practice, you are "practicing" a wandering mind, an over-confident attitude, feelings of frustration, trying to make your poses look a certain way or putting yourself down, then your yoga journey is coming along strong...heading in the wrong direction.

So how can we really rid ourselves of ego? Awareness is the first step. Acknowledge this inherent battle. Whether your self-worth is over-active or under-active, you need to practice mindfulness in order to find a balance. 

1.) Ask yourself: Is your yoga practice an obsession or a bragging point? How do you really approach your yoga practice - do you push your way through? Do you flow by allowing your body to be as it is or are you trying to reach a certain goal? Do you feel the need to please the teacher, post photos on Facebook or compete with those around you? Many of these issues might be deeply imbedded in our subconscious mind; once you begin to notice where you're struggling with ego, you can then work to change your thought patterns.

2.) Meditate. I can't stress the benefits of meditation enough (pun totally intended). Besides the obvious necessity for us all to slow down and lower stress levels, mindfulness meditation is hands-down one of the best ways to encounter your true self. Though it may sound cheesy if you've never tried it, you'd be amazed what a regular meditation practice can do for your ego, spirit, contentment and overall mental state. When you become aware of negative habits in your mind, you are then able to analyze them and head it off next time it surfaces.

 3.) Be patient. A two-fold goal, you won't get anywhere on any journey without patience. Know that transcending your own insecurities, preconceptions or frustrations associated with your ego isn't going to happen overnight. Months and years of consistent, focused meditation is a good start.

Even if you don't know where to start, just try to notice your habits of judgement. Don't neglect the importance of this process. Ego will get in the way of everything around you before you even know it, but once controlled, will allow a whole new quality and depth to your life and those around you. Namaste!

"Go beyond your ego and the internal dialogue. Make a decision to relinquish the need to control, the need to be approved and the need to judge. Those are the three things the ego is doing all the time. It's very important to be aware of them every time they come up." - Deepak Chopra

 

meditation for mojo

I've really been wanting to get out into nature lately. Spend some time hiking, running or just sitting outside. I also find my mind wandering down to the basement where a few neglected projects sit, calling me down to putz. I haven't been making it to an actual yoga studio to practice nearly as much as I'd like and poor Zero hasn't been to the dog park in weeks. I also want to garden, play my drums, try some new recipes, go spelunking, paint the spare room and work on fundraising for Relay for Life. For every little diversion I'm perseverating on lately, there's just something else I need to do instead. My busy, mojo-killing routine is getting in the way of my chill-time.

During this particularly hectic week, rather than randomly trying to make time to juggle any of these hobbies, I'm making time for meditation. As my mind jumps from one scheme or interest to the next, I realize that what I really need is quiet, not more things to do, even if I convince myself of their relaxing qualities. Once you've had a taste of meditation, you'll begin to notice when your mind is slipping into a state of chaos, and trust me, it doesn't take much. But if headed-off, you can avoid the manifestation of stress-induced issues like insomnia, illness or a full-blown meltdown. (It's no coincidence that all of these issues rear their ugly heads at the utmost inopportune times. ie: strep and pink-eye during finals week in college)

I always feel better after meditating, even if 90% of the time is spent telling myself to shut-up. Through just 5-15 minutes of meditation each morning, I'm discovering a lot about what I'm so flippantly referring to as "my routine," AKA, my life. More constructive and restorative than all of my little activities combined, silent mindfulness meditation helps me get my priorities straight. Even if I feel antsy or stressed out before my meditation, I find that it actually GIVES me time, clearing my mind of clutter, allowing me to focus and be more efficient.

Regardless of how much you stress, plan or worry, often times, you have NO idea what's really on your mind until you meditate. Try just sitting down in a quiet space, closing your eyes and tuning in. Listen to what your internal dialogue says, but just let it go. Try to focus on your breathing or create your own meditative mantra, keeping a few words or a short phrase at the center of your attention. Once you're quiet, your own subconscious will reveal things to you and help you put everything into perspective, one breath at a time. Namaste!

mindfulness v.s. the world

Not including the times that you actually receive a notification, how many times per day do you think you check your cell phone? For most people, it's a mechanical movement, as involuntary as breathing or blinking; you probably have no idea how much it really is...on average, it's 150 times per day. This statistic is sickening, but the worst part is, most of us scowling at this stat are hypocrites. Most of us have a love/hate relationship with being connected, being available or multi-tasking. Maybe you've even tried to "unplug" before, but don't worry. The problem does not lie with technology, it's you! :) 

If you're striving to live a deeper quality, more peaceful or more mindful life, our modern world is plagued with difficult distractions. The problem with any piece of technology is the distracted and unconscious manner in which we waste our time with it. If you have a smart phone, there are countless mindless activities available right at your fingertips. The more we worship technology, the more it becomes an idol and invades other areas of our lives. Cell phones are just one small, prevalent example.

In our fast-paced world, it's not natural to be quiet and still. Even if we don't like it, we tend to be busy, occupied and productive because these things spell success and don't waste time. In turn, we are stressed out, over-stimulated and out-of-touch. Give the average person true peace and quiet time, they get bored, antsy or uncomfortable because we're not acclimated to being calm. (This is why some people need to bring their cell phones to yoga practice and scoot out before savasana.) And this is why we practice mindfulness mediation.

"Mindfulness refers to a psychological quality that involves bringing one’s complete attention to the present experience on a moment-to-moment basis. Mindfulness meditation means 'paying attention on purpose."-Wikipedia

One of the many goals of mindfulness meditation is to become aware of what we're doing. So outside of our meditation practice, habits that we were not previously aware of begin to surface; we become conscious of habits like checking the cell phone, a curt tone of voice or nail biting...things that were once only noticed in hindsight. During mindfulness meditation, we're not "zoning-out," but only turning our attention inward and only allowing our minds to stay on our meditation practice. We're not thinking about the clock ticking, sore muscles, daily tasks or anything else. We are disciplining our mind to not wander away from the present moment...it's not an easy task. Some days, you might spend 10 minutes redirecting your thoughts back to the present 100 times, but those 10 minutes are still a valuable lesson in mental discipline. Over time, you will begin to notice beneficial changes outside of your meditation practice.




1. Improved focus and concentration
2. Enhanced communication skills
3. Heightened clarity of thinking, intentions and decisions
4. Improved efficiency
5. Peace of mind
6. Relaxation
7. Deepen insight and intuitive wisdom
8. Resilience to change
10. Strengthened self-confidence

The next time you have a few spare minutes and you reach for something to distract you or entertain you, take a moment to notice your patterns. Think about your actions and reactions throughout the day, noticing when you feel most stressed or most relaxed. Use mindfulness meditation to cultivate deeper awareness throughout your life. Start with just 5 minutes of focused thought on the present moment. Try to keep your mind from wandering, but when it does, just remind yourself that this is your meditation time...nothing more. With practice, you will begin to carry this sense of focus with you and have less dependence on distraction, business and technology.

“We could say that meditation doesn't have a reason or doesn't have a purpose. In this respect it's unlike almost all other things we do except perhaps making music and dancing. When we make music we don't do it in order to reach a certain point, such as the end of the composition. If that were the purpose of music then obviously the fastest players would be the best. Also, when we are dancing we are not aiming to arrive at a particular place on the floor as in a journey. When we dance, the journey itself is the point, as when we play music the playing itself is the point. And exactly the same thing is true in meditation. Meditation is the discovery that the point of life is always arrived at in the immediate moment.” -Alan Watts

Namaste!

creativity grows where monotony sits...

As a fellow-blogger, fashionista, graphic designer and blossoming yogi, who better to write Wholehearter's first guest post than my inspiring friend, Lianna? She has some wonderful thoughts on shifting your focus and finding creativity in the most unlikely places. As an inspiration for your art, craft or daily life, enjoy her post!

It's that time again.  It snuck up on you, didn't it?  Just like a hungry zombie…doesn't it always? Time to clean the house, time to wash the clothes, time to mow grass, time to organize the garage (hopefully not all at once, though).  Oh, how we dread these moments…a perfectly good day that we have to watch swirl slowly and begrudgingly down the drain…harumph! >:-(  But wait, these normally arduous tasks can be used to your advantage.  You may not fully realize it, but these monotonous moments can be and lead to some of the most creative aspects of your day! 

Think about it.  Inspiration for whatever creative project you're working on doesn't flow directly to your mind when you sit down to create it (and if you're not working on a creative project, keep reading, this post might just help you find that creative project longing for your attention).  Inspiration is the key to any creative force.  And if you, like me, are a creator on a daily basis, finding inspiration doesn't always come easy.  So I give you this mission, should you choose to accept it.  While you're working hard dusting your wall art, separating your brights, pulling weeds on a bright, hot sunny day, or going through that old box of books, grab your inspiration while it's practically slapping you in the face! 

Look at that wall art you're dusting…you see it everyday, but do you actually take the time to look at it?  See that tiny couple walking at a mountain's pace around that 18th century village square…what a story they could tell!  What about those brights you're separating…those plum pants and that red striped tee make the perfect color combination for the ice cream shop logo you're working on!  You're drenched in sweat as you sit in the boiling sun pulling dirt and grass from the ground.  But listen, do you hear that bee buzzing in your ear, the birds chirping in an almost harmony, that faint bass beat of a passing car with it's stereo blaring, and your neighbor's radio (or I guess iPod, nowadays) slowly churning out that oldies tune you haven't heard in years, as they wash their car.  Listen close, this tune's kinda catchy!  Oh the garage, what a feat…and oh what forgotten treasures are hidden here, too!   While looking through the box of old books from your grandma, you come across a vintage cook book that has become new again with age…it's so funny how that works.  That recipe for almond flavored icing might just be the perfect touch to your "Fluff and Stuff" vanilla cake!

And while this practice can be effective for a lot of your chores, there are certain chores where direct inspiration might not come to you…for instance, while cleaning the toilet… and that's probably for the best.   So when you might not be able to draw this direct inspiration, let your imagination run wild!  Of course, be sure to pay attention to what your doing, but feel free to let your mind wander into distant lands, for creativity has no bounds!  This is a little different than chores, but every morning, during my usual "getting ready" routine, my mind is always buzzing with wording for wedding invitations and all the possibilities for the vintage-inspired aspect of my invitation designs! 

So keep in mind, when you have those dreaded chores to lumber through, this time your spending might not be such a waste because creativity can grow where monotony sits!  

Wonderful food-for-thought where you least expect any productive thoughts. Keep this positive attitude in mind for your next monotonous task! If you want some more of Lianna's inspiration, please be sure to check out her adorable Etsy page here, full of custom vintage cards and invitations. Thanks, Lianna! :)

6 tips for savoring savasana

Savasana Pose - spine and neck are elongated, feet and legs relax open, palms face upward

Deepen mental focus throughout your life and yoga practice by working on your savasana.



Savasana, Sanskrit for "Corpse Pose," is the supine resting posture typically performed at the end of a yoga class. Yogis all over the world use this time to quiet the mind and body, allowing the asana practice to settle in. Simultaneously existing as one of the easiest and most difficult yoga postures, it deserves our attention and even a blog post. What should we really be doing in savasana? How does savasana really impact our yoga practice? And what can we do to improve it? The following are a few tips that will (hopefully) help you to work toward your best savasana...ever:

1) Take your time settling in: Whether or not your instructor cues it every time, take a few moments before complete stillness to really let go. Scan your body a few inches at a time from head to toes, flexing and releasing any areas of tension. Pay special attention to your neck and shoulders, lower back and hips, imagining that you are melting into your mat. If lying in the typical savasana (as shown above) isn't completely comfortable, feel free to move your legs or arms into whatever posture feels best for you; just try to find a reclined pose in which you can remain comfortable and stationary for a few minutes and keep your eyes closed.

2) Release the ujjayi breath: Your strong ujjayi breath was used to build and maintain internal heat throughout practice, carrying you through the asanas and helping to keep your mind focused. Now that you're in savasana, allow your breath to return to it's natural rhythm, cooling down the body. You may still continue to focus on your breathing to help keep your mind from wandering.

3) Realize that savasana is essential: When you're doing your best to squeeze in a practice or you're plotting out the rest of you're important day, it may be tempting to skip or shorten your time in savasana. Maybe you feel that the real tangible portion of practice is over and now you are just biding your time for a few minutes before rolling up the mat. This attitude could not be farther from the truth. 

Unfortunately, the folks who most desperately need savasana are often the ones who truly take it for granted. They might feel confined, awkward and restless or just consider it as a time to run through the upcoming "to-do" list. (If this is you, please read-on!) Savasana is arguably the most important part of practice. Especially if we take no other time for meditation or prayer, it is imperative that we use our savasana to intentionally practice slowing down the spinning mind and decompressing. There is plenty of interesting science behind the benefits of meditation and relaxation, but here is one summary in simple terms by yogi Bryan Kest:

"Thought alone can facilitate the secretion of hormones and chemicals into the bloodstream that provoke a mental or physical reaction. The heart rate may rise, blood pressure become elevated, (hypertension), stomach may secrete acid, the muscles may tighten, etc... So within this corpse pose there is a practice happening..." - Bryan Kest

(Read a bit more about the importance of savasana here.)

We are pursuing intentional and focused repose of the mind, body and spirit. Through repetition in savasana, we strive to achieve and refine physiological relaxation during a relaxed state; off the mat, we are then more likely to remain calm or unwind quicker during times of stress.

4) Set an intention: Savasana is a time to learn to be present with yourself, connecting your mind, body and spirit. Strive to remain conscious and focus on being totally present in the moment. If there is something you're struggling with or working on in your life or yoga practice, use this time to meditate or pray about your goal. Whether it is patience, strength, confidence or peace, your positive energy will have a positive impact.

5) Stop with the fidgeting: Do you really have an itch there or are you just starting to become uncomfortable with the silence? Sometimes, when we're distracted in any yoga asana, we turn to little habits and mannerisms that won't necessarily come off as fidgeting. These little traditions might be subconscious. Next time you're in savasana, try to admit these patterns to yourself if they exist and check your frame of mind when they occur. If you feel distracted, try to bring your focus back to your breath.

6) Acknowledge that savasana is literally only a few minutes of your time: I find it very interesting (and sad) that savasana in traditional Eastern yoga is anywhere from 20-30 minutes. Here in our hustle-bustle Western world, it's usually only held for 2-5 minutes. I understand that it's a challenge to surrender the mind and savasana will always be a work in progress, but if you really feel like savasana is taking forever, just remind yourself why you're there and recognize your need for those few minutes.

Savasana should be a time of bliss for your mind and body. Savor it. If you already embrace savasana, there is always room to improve by lengthening the duration or trying a simple guided meditation. (If you have a smart phone, there are even all sorts of free meditation apps you can download to practice.) If it's not always relaxing, that's okay, but please don't throw in the towel (or the mat, for that matter). Just like the physical yoga postures, with time and diligence, savasana will begin to feel more natural. You'll be able to take the peace and emotional control you cultivate during your practice and carry it throughout your daily life. The world could use more peace and emotional control! Namaste :)