Have a Mindful Merry Christmas!

What does it mean to be Mindful?

Mindfulness is taking time to really notice all that is going on around you and to really feel all of the emotions of the season. Put aside worry and regret for just a few moments (or longer if you dare!). Pause, Take a Breath, and each time you Fully Exhale use each sense one by one:

See the Beauty of the Holiday Lights and Decorations.

Watch peoples’ Expressions as they open gifts or greet you.

Smell the Aromas of the season: Evergreen, Cookies baking, Spices of Clove and Cinnamon.

Hear how people connect to one another with warmth in their voices as they say, “Happy Holidays!” or “Merry Christmas!”

Taste all of the delicious food and know that it was prepared with Love.

Feel the warmth of each hug. Feel the gratitude of gifts both given and received.

Remember with both Joy and Sadness those loved ones that are not with you this year. Feel Joy in each memory of times you spent together. Feel the Sadness in missing them.

When you take time to be mindful, you Experience and Feel More! In being mindful, you can understand abundance, not of the material, but of the sensations you experience in each moment.

Namaste,

Stephanie

P.S. If you need some guidance on taking a few breaths, WATCH my video on EASING TENSION. I ask for your email so that you can update your information or sign-up for my weekly emails which usually include videos.

Time for Love

This is really any time, but as we move into holidays we are starting to plan acts of love in the distance we travel, the meals we make, and the traditions we keep.  We can easily see these opportunities for love.

I know that the purpose of each human is to LOVE. I am also learning that humans are wired to notice the negative first as survival instinct (I recommend Buddha’s Brain, The Practice Neuroscience of Happiness, Love and Wisdom by Rick Hansen).  LOVE is something that we need to work at each and every day.  I know that this is an important pathway to HEALTH.

The other day while meditating this prayer emerged.  You can insert your personal interpretation of the Holy Spirit, that is, The Divine, God, Allah, etc. I would like for this to be a universal prayer.  For me, the Holy Spirit is the powerful force which guides nature.  The essence of which is LOVE.

May I be filled with the Holy Spirit to be Aware of Love.

May I be filled with the Holy Spirit to Accept Love.

May I be filled with the Holy Spirit to Embody Love.

May I be filled with the Holy Spirit to Radiate Love.

Aware, Accept, Embody and Radiate. Allow me the time to explain each.

Aware. You must consciously work at being aware of Love. The 24-hour news cycle makes this difficult and there are bad things happening in the world.  However, each day opportunities also arise to see love.  A practice of mindfulness helps to create this awareness in each moment. If you follow my blog, social media posts or come to my classes, you know that I encourage this practice. I believe that now more than ever mindfulness is necessary to be aware of love around you. (If you want to get started, I have resources on my website for free guided meditations)

Accept.  For me, this is difficult.  We have all experienced emotional trauma in our lives.   For some this trauma is apparent but for others it may have been repeated minor offenses, like a parent that used shame as discipline.  Mine was adoption.  For many years I didn’t realize it to be a trauma. But that experience, even as an infant, left me with a deep sense of thinking that I was unworthy of love.  In my meditation practice each day, I work to let go of that trauma and open to love. 

Embody. The traumas live in our body.  Those achy hips are when you didn’t feel safe. The achy back is the fear of not having enough money. The pain between your shoulders blades is a broken heart. The tension in your neck is every time to didn’t speak your mind.  When we hold those traumas in the body, it is difficult to fill with love.  However, with meditation and movement like yoga we can work to let go of the trauma and pain. 

Here’s an example of embodied love that you may also feel. Recently, my daughter loves to trade gentle kisses on the nose. At night, she gives me a kiss and then I give her a kiss.  And then she falls on to her bed with a big smile and giggles.  Does this evoke a memory? Do you feel it somewhere in your body? If so, you know what I’m talking about and you know that you want more of it.

Radiate. This is simple. When you are filled with love, you can’t help but radiate love. Even to the stranger at the store. Even when you hear the bad news. People have been telling me recently, “You look great! Did you do something different with your hair?”  Truth be told, I had a hard summer emotionally, I’ve put on 5 pounds. and my hair is noticeably grayer. Though all of this, I work to practice mindfulness.  I think what people are noticing is LOVE.

You’ll notice that I used the word “work” a few times.  That is what it takes.  Regular, consistent, work to take time for love.

Namaste,

Stephanie

October is Here: Time to Celebrate!

October is my favorite month!  I have a couple of personal holidays, i.e. anniversary and birthday and a family fun holiday:  Halloween!  The weather is usually good for outdoor activities and even with living in the suburbs, I can get back to my farming community roots with harvest festivals taking place all over.  So I LOVE October.  And since I celebrate the entire month, I thought it would be good for you to find reasons to celebrate too!  

Research on mood and brain activity tells us that we can create positive changes with intention.  I believe that we hard on ourselves.  Most of us create impractical "to do" lists and are disappointed at the end of the day.  But instead of looking back and thinking of all the things that you "should" have done, celebrate what you accomplished.  

You've heard, "don't sweat the small stuff".  But sometimes it is hard to take your mind off of your worries.  The practice of meditation or mindfulness seems daunting because your mind is attending to all that you need to do or your thoughts turn toward worry, regret, sadness, shame, etc.  So let's create positive change with this intention:

CELEBRATE!  

I am sure you can find something each day to celebrate.  Here are some ideas to turn those negative thoughts into positive.

Human Connection: Our deepest desire as a human is to connect with others. What interaction lifted you up? Maybe it was a kind word or a smile from a stranger.  Even that brief conversation with your child or spouse counts!

Nutrition:  I am sure you dodn't eat junk all day!  Look back and celebrate the healthy choice (or choices) you made each day.

Physical Activity:  I don't have a physical activity tracker, but I know that many of you do.  Make sure that the goals you set are realistic.  And then pat yourself on the back for any of the steps that you took to meet those goals.  Make sure to give yourself credit for those times you stood up from your desk to stretch!

Rest:  This includes sleep which everyone seems to be lacking these days.  But what are some other ways that you physically or mentally rest?  When do you feel your body let go of tension and relax?  Pause and take a moment to breathe.  If you haven't already, sign up on my website to receive a 5 minute breath and gentle movement video to ease muscle tension.

Spiritual Connection: We each have unique ways to connect to our spirit.  Explore ways to do this on a daily basis.  Nature is a great way to connect to the spirit and mine is the sunrise.   As we move into autumn, sunrise is more accessible to all of us. The light of the new day brings possibilities.  Rise to celebrate those possibilities!

I would love to hear how you celebrate each day!  You can use the various social media sites so that I can find you!

Tag me in Facebook on my personal page, Stephanie Carter Kelley, or business page, Yoga Physical Therapist.  I'm also on Instagram @sck.yogapt

Just remember to Celebrate!