9 things I learned from a 9 day retreat

1. That it is possible to sleep sitting. I was guilty of noticing this the first couple of days, waking up by slightly nodding my head forwards before tipping over. Anyway, even though I did fall asleep at times, that moment of waking up slightly in shock helps you WAKE UP on a deeper level as well. When you close your eyes for meditation nobody really knows how clear or awake your attention is, unless you are snoring of course... It is about coming back to the meditation object over and over again. Drift of, come back. Lost in thought, realize it, come back. Let's not sleep walk through our lives!


2. That there came a day when I wished I had brought winter clothes to Asia. The temple we stayed at was in Cameron Highlands, 1400 meters up in the mountains in Malaysia and apparently that can get pretty damn cold. Malaysians are however terrified of cold weather, as many of them stated themselves, and they had packed huge bags with a lot of clothes to prepare themselves. Luckily for me they were really generous with sharing their scarves and extra pairs of socks...

3. What a relief it would be to be cell phone-less! I did not know it was going to be such a relief to turn of the phone, out of sight, out of mind. There even came a point when I was searching through my bag and accidentally grabbed my phone and caught myself thinking "what is this", which is ironical, because usually I am searching around in my bag thinking "where is it? where is it?" I will definiatly decrease my phone usage after this experience, not carrying it around with me all the time. Why do we feel that we need to be so acceccable all the time? ...Whats the rush?


4. That Malaysians don't do nobel silence very well... The retreat was supposed to be under nobel silence and however much I tried to stay in silence every day, Malaysians are apparently really chatty people. So sometimes I was silent untill lunch, other days until later that evening because people where really curious over how a finn ended up there pretty much in the middle of nowhere. I think the additional challenge of being in silent will have to be on my next retreat, depending on where it is, according to Ajahn Achallo, maintaining the silence isnt happening at a Thai retreat either...

5. How much time there is in one day. Seriously, there is time to meditate in your daily life, maybe not 8 hours a day as we did during the retreat, but there is time. How we spend our time and what we feed our minds with has a huge impact on the quality of our lives. It dosent take time to meditate, as it slows things down it will actually give you more time, hows that for an investment?

"If you have time to breathe, you have time to meditate" 

- Ahjan Chah

6. Mindfulness of pain. Yes, even yoga teachers experience pain in the body from sitting, at least I did! The second day I actually didnt know if I would be able to make it through the retreat. However the teacher, Ajahn Achalo was excellent on giving advice and guidance thought physical pain. That everything is exactly as it should be, otherwise it wouldnt be this way. Pain, both in the body and the mind, is actually one of our greatest teachers and it is not stagnant. It is just an experience that will change. With the help of the breath and by surrounding the area of pain with cooling awareness you can separate yourself from identifying with it, Ajahan Achalo said, that which sees the pain, is not pain itself.

Ajahn Achallo and Ajahn Pavaro

7. That it is possible to over use tiger balm. For the back pain I was experiencing from sitting I needed a daily dose of downward facing dogs and tiger balm. As I noticed that "using a little bit of tiger balm helps a little bit so a lot of it will probably help a lot..." is how I was slapped in the face by the lesson of moderation during one morning meditation sitting. Mindfully I reminded myself to stay with the breath and the sensations even though they where fiery, to not react. Freedom comes from surrendering to the struggle, whether it may be physical and emotional.


8.  Valuable lessons on impermanence. However depressing contemplating endings, suffering and even death itself might seem, once honestly taking a look at it, it is befreing. All is changing all the time and the most valuable teacher for the constant change of life is right in the center of our bodies, in the center of our minds; our breath. To watch the breath as we inhale and as we exhale, without grasping, attaching or clinging to it we can practice applying those qualities to out life as well. All is constantly changing and that is the nature of life which we are apart of.  Similarly as the breathe comes and goes, so do painful sensations in the body, emotional states and thoughts. Rising and falling, arising and descending. The body is just a body and will constantly keep changing as it is made up from the elements, nothing to cling to. The mind is just the mind and by bringing out the "me", "mine" and "I" suffering ceases to exist.

9. That mindfulness leads to knowledge. I am truly grateful for having the opportunity for taking part of Ajahn Achallos teachings and guidance on cultivating mindfulness and on seeing things as they are. I know I don't want to sleep walk through life as day becomes night and autumn becomes spring, year after year, on autopilot. I know I don't want to feel like a victim to circumstances and identify with every struggle. I know I don't want to spend my life by running towards pleasure, runnning away from pain and mostly feeling that something is lacking. So after these 9 days I realized I want to commit to a deeper meditation practice. When the alarm goes of, I will not hit the snooze button. It is time to wake up. It is a choice you have to make over and over again and the choice is yours.

"Everybody knows they're going to die, but nobody believes it. If we did, we would do things differently" Morrie said.

"So we kid ourselves about death" I (Mitch) said. 

"Yes, but there's a better approach. To know you're going to die, and to be prepared for it at any time. That's better. That way you can actually be more involved in your life while you're living" 

"How can you ever be prepared to die?"

"Do what the Buddhists do. Every day, have a little bird on your shoulder that asks, 

Is today the day? Am I ready? Am I doing all I need to? Am I being the person I want to be?

The truth is, Mitch, once you learn how to die, you learn how to live."

- Tuesdays with Morrie

Update from Krabi

One month ago I arrived in Thailand and it did not take many days before I felt like I had found home. A plan for this upcoming year is in progress and I will let you know as soon as I know ;) Finding the balance with going with the flow and planning...

Not having a strong wifi connection makes it easy for digital detoxing, but for more frequent updates, follow me on instagram.com/amandas.yoga/

Are you on your way to Thailand? Looking for a place that offers Yoga and/or Reiki?

Check out Marina Yoga in Krabi, Ao Nang!

The loving kindness mantra is a slogan for this place and is handwritten on several walls and signs: 

Om Lokah Samastah Sukhino Bhavantu

May all beings everywhere, be happy, and free. 

Namaste

Seasonal Yoga: Autumn

This Saturday was spent at Wasa Yoga Center where I held a one day course on how to ease into autumn with yoga. As the energies in nature change it effects our internal energies as well and it is not uncommon that this can raise mixed emotions such as stress, restlessness or anxiety. Here are some of the tips that were shared and practiced during Saturdays course on how to stay grounded, centered and in balance during this season of change;

• Practice balancing poses to create a stable body and a stable mind. It dosen't matter if you fall, the practice is all about finding balance over and over again even though it might feel windy. Root down through your standing foot and anchor yourself to the earth.

• Stay grounded by practicing meditation. There are numerous ways to practice meditation, and I recommend you to try walking meditation. Click here for more info on how to practice walking meditation to beat stress. 

• Take care of your immune system by practicing inversions. Inversions are upside down poses, such as headstand, shoulderstand and legs up the wall. For more info about legs up the wall, (according to Yogi Bhajan, if you are only going to practice one yoga pose, this should be it) click here. 

• Turn inwards and focuse on your internal space. As we transition from the carefree months in summer (yang) towards winter (yin), sun to moon energies, we can make this transition feel easier by practicing yin yoga or restorative yoga.

• Spend time in nature and enjoy the show that nature puts on right now. Autumn really is the season of transition as you might see changes in nature even from day to day.

• Take advice from the trees and let go. The beautiful trees are now letting go of their leaves and you can take the opportunity to do the same. Ask yourself what thoughts, thought patterns or behaviors you wish to let go of. Twisting poses are detoxifying both on a physical and emotional level and are therefore beneficial in a healing and releasing practice this time of the year. 

• Do what you enjoy! Last but not least, bring out the sweaters, candles, tea or wine, hot soups or your knitting and enjoy getting cozy :) 

Photo by Saara Oinonen

The wind of change is also exciting, for me this means beginning my yoga and travel journey today!
Next stop: Krabi!!! Stay updated here and on my instagram ;) 

Until then, embrace the inner and outer transition of this season.
Namaste

Strike a Cobra

Are you stressed out, spending most of your day infront of a computer or experiencing back pain? Click on photo to read full article on yogobe.fi about Bhujangasana, one of the most important and foundational backbends in yoga with numerous health benefits from the feet to the head!

GIve your cobra pose some extra love, strike it like you mean it and open your heart to the world and to yourself!

Happy practicing.

Leave your Ego at the Door

Yoga is union between breath, body and soul and connecting to your true self and your true potential. Ego is a constilation of the mind and the opposite of your true self. It is a challenge to let go of ego and unidentify with our thoughts in our daily lives, however we can make yoga a practice of this with these tools on how to leave your ego at the door when you enter a yoga class!

Mindfulness

Ego is what keeps us from being in the present moment – worrying about the future or reliving the past. Ego does not exist in the present moment, therefore the practice of mindfulness becomes essential. During a yoga class, whenever you find yourself thinking about what you did before you stepped on the mat, what you are going to prepare for dinner or how your work presentation might go tomorrow, decide to let go. Observe the mind for wandering without judging yourself and decide to return to the present moment with the help of the sensations in the body and the breath focus. You are not ego and you are not your thoughts, you are the observer and the awareness behind all this.

Compassion instead of competition

Ego always strives forwards and for results in the future. When injuries occur in yoga it is common that they are a cause of ego. When being on the yoga mat, see if you can let go of comparing yourself to what your neighbor is doing or even what the yoga teacher might be doing. You are on your own journey and yoga is neither a competition with anybody else nor yourself. Practice compassion towards yourself instead of competition by being patience with yourself in some poses, sometimes even taking a step back and honoring your body for its openness and strength today, no matter what you did yesterday or the last time you practiced. Accept your "weaknesses" with self-compassion, without them defining you.

Let go of results

How was yoga class today you might be asked? “Oh it went great, I managed to come into handstand for the first time”, or “no it was awful, I felt stiff in every pose and couldn’t even manage to breathe deeply in downward facing”. Okay, so this is clearly ego speaking, judging your practice and judging yourself! For ego there are a bunch of labels, defining things as good or bad, right or wrong. Of course it is fun to be able to jump up into hand stand for the first time and it is completely okay to enjoy that, however that does in no way define your practice. The practice of non-attachment to the outcome is what brings us back to the present moment and our true selves. Acknowledge your strengths and progress without it defining you. 

There is no perfect yogi, perfect pose or perfect practice to aim for, that is ego slipping in through the back door and on your mat. The perfection that excist is your true nature, that does not need to be changed or improved. Yoga is connecting to what already exists, not in the past nor in the future, but right now.

Breathe, be and unite your palms in namaste.
Photo by Saara Oinonen

Strengthen your Chaturanga

What you might not know is that chaturanga dandasana is actually a pose on its own, not just something you do to transition from plank pose to upward facing dog. Chaturanga is one of the most commonly practiced yoga poses, especially in vinyasa or ashtanga yoga, yet it is often practiced incorrectly, for this is in fact a challenging pose! 

Build your chaturanga safely step by step: 

1. Begin in plank pose, already toning and strengthening the arms and engaging the core. In plank pose press the floor away with the palms to lift up the area in between the shoulderblades. 

2. Begin to shift the body forwards from the toes. 

3. Exhale, to lower down the body in a straight line, still pressing up the area in between the shoulderblades.

4. Only lower until you can feel your elbows hugging in towards your ribs. The elbows should form a 90 degree angle, meaning you sometimes have to shift the body forwards in plank pose even more than you think. Aim forwards with the body instead of down. 

5. Keep engaging your core through the entire pose before you dive into upward facing dog in an inhale.

If you are used to going to yoga classes you can ask your teacher to check your alignment in chaturanga dandasana to give you personal tips. If you mostly practice yoga at home I advise you to film your practice to check your own alignment in poses every now and then. 

To strengthen your chaturanga and build upper arm strength you can add chaturanga push ups to your practice. From plank pose, exhale and lower down until your elbows meet your ribs, inhale to press back up into plank. Optional to lower the knees and do "low push-ups" instead. You can do five, or as many repetitions as you want and take the time to build strength instead of rushing your way from plank to upward facing dog.

LOWER THE KNEES if you are unsure or still building strength in the arms, shoulders and/or core. There is no rush or final destination in yoga. Let go of ego, any shame for lowering the knees and keep your practice safe and steady. 

Photo by Saara Oinonen

Build your chatuanga slowly, step by step. 

Practice and all is coming! 

UPCOMING EVENT!

Treat yourself with a day of grounding and nurturing yoga to ease into Autumn at Wasa Yoga Center 3.9! 

Limited space - save your spot today at wyc@netikka.fi

Hope to see you there!

BONUS YOGA

Looks like the good weather will continue tomorrow morning and we can enjoy ONE MORE SUMMER YOGA session outdoors!

Join me tomorrow, SATURDAY 10.00 and begin the weekend with a Slow Flow, a gentle sequence to relieve stress, open your heart and increase your energy! 

Beginners and more experienced yogis are WELCOME! Everybody can join! Bring your friends and your own mat. 

Pay what you want ☮

Click on picture for event on Facebook. 

Seal in The Practice

THANK YOU, thank you, thank you

to all of you who have created and shared awesome energy during Summer Yoga this year! 

YOU ARE FANTASTIC!

This morning was the last day of the scheduled summer yoga, however stay updated for any extra pop up yoga classes like last Saturday ;) Also I will soon release info about a course in September to nurture yourself at Wasa Yoga Center and tune into the shift of seasons with Yoga!

At the end of the yoga classes we chant the mantra OM to seal in the practice, but what does this powerful sound really mean? 

OM is a mantra, or a vibration that is often called the "sound of the universe" and vibrates in everything so softly we are mostly unaware of it. It is the vibration of a heart pulsing, the melody in a sea shell, the vibration of the waves in the ocean and the echo from big bang.

When we chant OM out loud we pronounce it as A-U-M and the sound creates a vibration in the body that is soothing and brings you in contact with your true self. According to yogic tradition we seal in the practice by chanting OM together as an expression of gratitude and respect to our higher selves, universal consciousness, loving kindness, compassion and love - within and without. As with everything in yoga you are free to give your practice your own meaning and can therefore add any meaning to this moment when we sit in stillness and unite with the palms together in front of our hearts.

OM Shanti Shanti Shanti - Peace Peace Peace

Chill Out!

This cooling and refreshing drink will keep you rehydrated during hot summer days:

1/2 Chopped, fresh pineapple
3 dl Coconut milk
2 tbsp Pumpkin seeds
1 Slice ginger
1 tsp Honey or agave sirap
1/2  Squeezed lime 

Ice cubes optional

Blend all of the ingredients together, serve and enjoy! 

Let Life Live Through You

"Hokusai says look carefully.

He says pay attention, notice.

He says keep looking, stay curious.

He says there is no end to seeing.

He says look forward to getting old.

He says keep changing, you just get more who you really are.

He says get stuck, accept it, repeat yourself as long as it is interesting.

He says keep doing what you love.

He says keep praying.

He says everyone of us is a child, everyone of us is ancient, everyone of us has a body.

He says every one of us is frightened.

He says every one of us has to find a way to live with fear.

He says everything is alive – shells, buildings, people, fish, mountains, trees, wood is alive.

Water is alive.

Everything has its own life.

Everything lives inside us.

He says live with the world inside you.

He says it doesn’t matter if you draw, or write books. 

It doesn’t matter if you saw wood, or catch a fish.

It doesn’t matter if you sit at home and stare at the ants on your veranda 

or the shadows of the trees and grasses in your garden.

It matters that you care.

It matters that you feel.

It matters that you notice.

It matters that life lives through you.

Contentment is life living through you.

Joy is life living through you.

Satisfaction and strength is life living through you.

He says don’t be afraid.

Don’t be afraid.

Love, feel, let life take you by the hand.

Let life live through you."

- Roger Keyes

Read this poem slowly, pause, reflect and allow the words to sink in. 
Photo by Saara Oinonen

Take life by the hand and have a happy weekend!

At The Moment

So summer yoga finally begun last week and I am amazed by how many people are showing up to practice outdoors. Keep up the practice guys or join if you have not yet had the time to! Click here to read more about the event. 

I also had the opportunity to be part of a breakfast and yoga event hosted by Frukostflickorna at Klemetsgårdarna last Saturday. The morning begun with a green smoothie, a flow yoga session outdoors followed by an amazing breakfast prepared by klemetsgårdarna. Thanks to Ella Grangärd the awesomeness was captured on photo.

Apart from enjoying being back in my home over summer; teaching yoga, offering massages and spending time with friends and family, I am doing a 40 day meditation challenge. 

Even though I have a regular meditation practice, I have never before committed to a 40 day challenge. I am at the moment on my 16th day of practicing Kritan Kriya, also known as Sa-Ta-Na-Ma meditation, one of the most powerful meditations to transform, according to Kundalini Yoga. This meditation is said to heal emotional wounds and balance the mental, emotional and physical body. 

Yogic science says that it takes 40 days to develop a habit and that 40 days of consistent meditation builds concentration, clears and re-programes the subconscious mind, reduces stress and invites peace instead. Click on the photo bellow for more detailed meditation instructions. 

Commit to what serves you, drop what does not.

Hope you all are doing well.

Namaste

Mental Training Through the Body

We are often being told that we can control our minds and therefore choose what we think. This is certainly true, but is it really that easy? And is this causing even more pressure on us not to experience feelings that are uncomfortable or considered "bad"? 

When feelings are overwhelming it can be extremely hard to think about something positive, or on a mental level try to change something that we are experiencing on a feeling level. In fact, changing our thoughts, overthinking and trying to be "positive" in that moment might actually cause resistance towards the feelings and push them away instead. What happens when we push feelings away? They get stored in the body, create blockages which usually lead to physical illness and imbalance. I'm sure most of you have experienced what happens when you try to avoid a feeling. To desperately get your attention, it will come knocking on your door even harder next time. So how can we be-friend our feelings and learn how to be honest and humble with ourselves instead? 

Enter: Mental training through the body.

As part of my studies in wellness developement I have had the opportunity to spend a couple of days with Tobias Tufvesson, the owner and creator of To Be Hälso & Rehab Studio in Lönsboda, Sweden. The energy in our classroom had never before been as focused as when Tobias spoke. During our first coffee break, after only having had one hour of introduction of To be life & sport, which comes from basic body awareness therapy, many of us agreed this was by far the most interesting subject we had had. 

Tobias asked us: what is the least you can do in order to be present with your feelings?  

We did an exercise and stood up in the classroom, rocking slightly side to side, leaning weight over to the right foot, then to the left. We learned about the importance of the feet, how they are the base and therefore create stability for the rest of the body. 

Through this system it is possible to find the root cause of the symptoms, since for example shoulder ache, back ache, migraines or hip pain seldom occur out of the blue. This is a holistic approach to facing and releasing stored emotions, by allowing them to surface we can invite freedom instead. 

Tobias introduced us to simple yet effective practices to work with the body in order to become aware of and change posture, moving patterns, breathing patterns, behavioral and thinking patterns for the better, as they are all connected.  

Instead of working our superficial muscles to look good, we should focus more on strengthening our deeper postural muscles to become more stable, grounded and to FEEL good. As Tobias put it: allow the body to melt the impressions that the head can't handle on its own. 

Note to self from class: 

Can I let go even more? 

How am I standing on my feet? 

Where is my breath? 

 After our last study session with Tobias I was eager to learn even more, so I booked a private appointment at To Be Hälso & Rehab Studio and my already high expectations were met by far. The words that were said, the practical tools I was given and Tobias's ability to guide me to my center after only minutes changed a lot of things for me. 

The practices that Tobias taught me are now part of my daily morning routine and so far they have worked perfectly to center myself before I meditate. I have also noticed, only after one month of practicing, an improvement in stability both on and off the yoga mat. My body awareness has improved and I have started to pay attention to for example how I stand, walk, to relax my jaw.

If you have the opportunity I strongly recommend you to book an appointment at the To Be Hälso & Rehab studio. Tobias's knowledge from 18 years of B-BAT - Basic body awareness, CBT - cognitive behaviour treatment, tai chi, aikio and qi gong in combination with his ability to read people and his humble approach, makes him one of the most inspiring persons I have met. 

It is my belief as well that you can definately choose your attitude and learn how to use your mind instead of your mind using you. Acceptance is the key. Still, emotional memories that are stored in the body can most likely not dissolve only with the "right attitude". Instead of fighting the feelings, holding on to tension which we are often unaware of, dare to listen inwards for the answers. Dare to feel!

I would like to sum up by quoting Tobias; 

"You are who you are until you are who you wish to be."

Click on link to read more at tobehalsorehabstudio.com 

or follow Tobias on facebook

Treat Yourself with Massage

Only One Week to go until Summer Yoga Begins!

Beginners and more experienced yogis are welcome, everybody can join!

Bring your firends, your own mat and see you next week! 

Cick on photo for more info at the facebook event

Embrace the Transition From Darkness to Light

Summer solstice highlights the beginning of summer when day and night are equally long. This makes it a perfect opportunity to take time to celebrate the sun for its light and warmth. It is time to let go of what has been, shake of old energies and embrace inner and outer transition from darkness to light!

Sun salutations create inner heat, cleanse the body and symbolically honors your inner fire and the sun. Traditionally summer solstice is celebrated with 108 repetitions of sun salutations. However, if 108 rounds of sun salutations seems overwhelming, feel no stress, one sun salutation is better than zero. Set your mind on a number of sunsalutations or set a timer for how long you wish to practice and follow through with your decision. Find a place where you feel relaxed, preferably outdoors facing the sun, and take your time to do as many sun salutations as you feel like doing today.  Allow your breath to be your guide as you move mindfully through the poses, linking breath with movement. 

After your last repetition, place the palms together to gather the energy you have created. Sit for a while and enjoy the vibrating energy of warmth before you lie down in Savasana, final relaxation pose, for a moment of complete surrender.

Thank yourself for practicing, have a blissful summer solstice,

Namaste

Countdown for Summer Yoga

With only a couple of weeks until Summer Yoga begins,

I would like to share this article that I wrote for Yogobe.fi

You don't need the perfect place to do yoga, you can practice anywhere and anytime, honestly you don't even need a mat. All you need is yourself and you will learn along the way how to work with whatever the circumstances are. By bringing your yoga practice outdoors you can begin to experience that the "perfect yoga space" actually already exists within you. 

Click on picture to read the full article

For more information about Summer Yoga in Vaasa, click here 

Morning Yoga - Even for Lazy Days!

Start your day with this morning sequence to get your energy moving and prepare your mind, body and heart for a new day. The mornings are a golden moment for practicing yoga, and this time of year I like to begin my mornings outdoors. However the best thing about this sequence is that there are no excuses - it suits even the "lazy mornings" since it can be done in bed as well!

Instead of hitting that snooze button one more time, rise and shine to this gentle sequence that takes no longer than five minutes. Enjoy!

1. Come into a comfortable seated position, resting the hands on the knees. Option to sit up on a blanket or pillow. Exhale to lower the chin towards the chest. Inhale to begin to roll the right ear towards the shoulder, exhale chin to chest. Inhale to roll the left ear to left shoulder, exhale lower chin to chest. Allow the breath to lead the movement. Rolling the head side to side, for 6 breaths. Optional to begin to do full head circles if that feels okay in the neck. Reversing the direction before returning to center. 

2. Inhale to raise the right arm, exhale to lower down the left hand by your side and lean the weight into the left hand. Rotate the chest open by gazing towards the sky and breathe into the right side body. Three deep breaths before leaning over to the other side.  

3. Inhale to extend the arms up above the head, palms meet. Exhale twist right hand to left knee, left hand behind you to support you and gaze back. Inhale through center, raise the arms and reach through the fingertips, exhale twist to the right, left hand on right knee. Moving side to side with the breath, 3 times to each side. 

4.  Bend the elbows in height with the shoulders with the palms facing forwards. Inhale to open the chest and lift the gaze, exhale to round the back and lower chin to chest, forearms meet. Five breaths, as you arch and round your back to create greater circulation along the spine. 

5. Extend the legs out to the sides, bend the knees if you need to. Either remain seated or begin to lower down into a forward fold. Finding your edge wherever that might be this morning. Awaken the body gently with loving kindness and embrace what is, even limits and tightness. Try to avoid any harsh orders or reaching for results right now and remain here for five deep breaths. 

Slowly begin to walk the hands over to the left, folding the upper body over the left leg. Maybe shaking out the head gently, letting go of any tension or stress. You can sway side to side if that feels good, five deep breaths before beginning to move over towards the right leg. 

6. Return to a comfortable seated position, hands on knees with the palms turned up towards the sky. Close the eyes and notice any sensations in the body and in the mind and observe your breath. Feel the sensations of the ribcage expanding in all directions as you breathe, forwards, backwards and to the sides. To center your mind count your breaths, 10 long deep breaths to clear the mind like a blank sheet of paper for your new day. This is an ideal state to set an intention as well, how do you want to feel today? What energy state do you wish to be in? 

For example, I intend to make someone smile today, or I intend to listen to my own inner voice, or I intend to be kind in words and actions, I intend to be calm... 

Have a great day, 

Namaste! 

Be the Love

"Love should be like breathing. 

It should be just a quality in you - 

wherever you are, 

with whomever you are with, 

or even if you are alone, 

love goes on overflowing from you. 

It is not a question of being in  love with someone - 

it is a question of being love."

- Osho

Follow me on instagram for more inspirational quotes, updates and photos,
www.instagram.com/amandas.yoga/

Walking Meditation

Beat stress, ground yourself, connect to this moment and try a different meditation technique! There are endless ways to practice meditation and especially if you have trouble with finding a comfortable seated position this is an alternative that I recommend. 

Walking meditation can be done both indoors and outdoors, preferable barefoot. So kick off your shoes and find a space where you can walk undisturbed. It does not have to be a huge space, since you will be walking in a slow pace you can walk in a circle without becoming dizzy ;) 

Before you begin, take a moment to scan through your body. Check in with your posture and see if you can let go of any tension or holding on to stress. Begin to sink your weight don into your feet, feeling the earth supporting you. 

Lower your chin to your chest, keep your eyes slightly open with your gaze at your feet. Bring your awareness to your breath and begin to lean your weight over on to one foot. On an inhale gently and slowly begin to lift the opposite foot. Notice the sensations of the foot floating through the air before lowering the heel, planting the foot with awareness. Inhale to lift the opposite foot, exhale to lower. Notice the sensations in the body, the earth beneath your feet and allow the breath to guide your walking space. 

Practice embracing the moment with each step you take, letting go of goals and destinations. Appreciate the ability of walking, the earth beneath you and the sky above you. When your timer goes off, stop wherever you are and just stand still for a couple of breaths and just experience standing, sinking your feet into the earth, feeling a solid foundation beneath you. Either gently open your eyes when you feel ready or sit down and continue with a seated meditation.

Picture of my classmates one morning in Alicante

"Let go of your sorrows, let go of your worries. That is the secret of walking meditation."

- Thich Nhat Hanh

Heal Emotional Wounds - Meditation

  

Sat Kriya is said to be one of the most powerful meditations from Kundalini yoga. It balances the chakras, mostly the three lower ones, massages the organs, strengthens the nervous system and the heart. It is said to protect the body from illness, heal mental imbalances and is an effective way to overcome fears and heal emotional wounds, as far back as childhood traumas.

Sat Nam is one of the most common mantras, connecting us with our consciousness as well as with universal truth. Sat Nam is sanskrit and translates to, I am truth or truth is my identity.

Keeping the arms straight stretching up also become a practice for strengthening the mind. Mind over matter, unless you experience any sharp pain of course. Keep going for one minute if you are a beginner and gradually work up to an optimal time of 3 minutes up to 7, 11, 22 or 31 minutes

Photo by Saara Oinonen

• Sit on your heels, alternatively in another position if this is uncomfortable.

• Reach your arms up above your head. Keep the arms straight with the upper arms hugging your ears. 

• Interlace all fingers except the index fingers, pointing up towards the sky. Females cross left thumb over right, men cross right thumb over left. 

• Close the eyes and keep your gaze and focus between the eyebrows, at the location for the third eye.

• As you inhale through the mouth chant Sat, drawing the navel up and back towards the spine.

• As you exhale through the mouth, almost like a sight, chant Nam and relax the belly (Naaaam).

• Keep the exhalations longer than the inhales and repeat in a pace that feels comfortable and natural. 

• To finish, inhale deeply, engage the root lock and draw the energy up from the root all the way to your fingertips and hold the breath. Exhale to slowly release the arms. 

• It is optimal to relax in Savasana, final relaxation pose, for the same amount of time you sat in meditation. 

The truth in me acknowledges the truth in you. 

Namaste

Spring has Sprung - Time to Detox?

Spring is a time for nature and ourselves to awaken for a fresh start and for the new to begin we sometimes have to clear out the old. Before its too late, when the leaves still are young, take the opportunity to spring clean your inner system with blooming natural goodies that nature provides. Without fasting or detoxing in any other way, simply add one or all of these three herbs to your diet! Dry the herbs and drink them as tea twice a day by pouring hot water over the leaves. You can do this over a weekend up to three weeks for more effect. 

1. Dandelion. Pick the leaves from dandelions when they are young because larger leaves become bitter. You can also dry the roots for tea, use the flowers in colourful salads or throw the whole plant in a smoothie! Dandelion is detoxifying, stimulates the digestive system and strengthens the liver and kidneys. 

2. Nettles. Nettles grow where the soil is full of nutritions and therefore themselves become multi vitamins, particularly rich in iron and calcium! Pick them when they are babies, wear gloves and heat or dry them before you consume them. You can make nettle soup or dry the leaves for tea or powder. Besides being rich in minerals, nettles help clean the blood, kidneys and urinary system from waste.

3. Birch. Birch supports the bodies system to flush out toxins, aids digestion and suports circulation. It also lowers cholesterol levels and boosts the immune system. Pluck the leaves as small as possible, dry them or place them directly in hot water for a refreshing drink!

Inspired by our teacher this week, Kristina Lundberg, who we have spent time with in the forrest picking greens and tasting herbs.