Why Wouldn't You?

By now we are slowly recovering from the holidays and the season of eating- our waistbands on the stretch pants snug as we move from sitting to standing. Perhaps, the New Year’s resolutions scratched on a piece of paper and tucked away. We have great intentions of fitness each year, and before the end of February the goals have moved to the trash bin in our brain. There are lots of reasons (purposely avoiding the word “excuses”). Life happens - that is all that needs to be said.

This New Year’s, I pose a different question to you. Why wouldn’t you take care of your beautiful self? Wouldn’t you want to be the best person for you? Wouldn’t you want to be the best person for your partner, your family, your friends? Wouldn’t you want to be able to perform well at whatever you do?

Imagine taking care of an expensive Porsche. You might garage it, ensure it didn’t get scratched and perform the necessary maintenance so it would run smoothly. Fill the gas tank with the proper fuel. Why? Well, you love the car and you paid a lot of money for it. You want it to perform well each time you start it and last a long time. So, again, the question- Why wouldn’t you do the same for yourself?

Taking care of yourself is not selfish. Selfish is not sharing your M &M’s on the playground. Self care is respecting and loving the one body and brain you have been issued in life so that you are able to be there for everyone else in your life. What might that look like?

• A good night’s sleep

• Proper nutrition (sure we are going to eat treats now and then but overall lots of veggies and fruit)

• Exercise : 150 minutes each week. Divvy it up as you wish. Stick to it - unless you are sick.

• Drink 5 glasses of water daily

• Develop stress coping mechanisms (yoga, breath work, meditation, journaling, walking)

• Connect to nature with a walk outside as much as you can (it reduces stress)

• Learn what fuels your gas tank and fill the tank before it gets to “Empty”

People often say “I’ll start my program when I get back from this trip” or “I’m taking care of a family member and don’t have time.” A Porsche doesn’t drive well unless it is cared for; your body doesn’t function well unless it is cared for. Why run the gift that you have been given into the ground? Why wouldn’t you want to take care of you?

Best for 2023,

Agnes

Yoga Health Works

The Most Difficult Yoga Pose

You enjoyed the yoga class of downward facing dog, warrior one, two and three poses and now it is time to settle into savasana (corpse pose) but this day is booked with “things to do” and you skip savasana. You’ve done the essential yoga poses, right? It’s time to get on with the day or get home to finish up the day. How important can relaxing on the floor be?  

It is the most important pose in yoga.

Being still has always been hard but it is especially challenging in a fast moving world where the brain is receiving constant stimuli from phone, TV and computer. Even gas station pumps have mini TV screens with commercial chatter as you fill the gas tank! 

There are rare moments of quiet during the day filled with work, family, children and chores. Lying on the floor is not going to complete any of those tasks. Being still is not productive and it is vital that you are productive 24/7. That pervasive attitude results in significant chronic physical, mental and emotional damage.

Savasana is the integration of all the poses, breathwork and mindfulness. It is the imprinting of the physical work into the brain and body. It allows the body to rejuvenate after the physical poses and there is a release of endorphins that helps us to feel good. If you rush out, skipping savasana, you lose out on this benefit.

More frequently than ever in the news are stories about the rise in poor mental health across all populations and ages. The rate of suicides is increasing. In our overstimulated society, it is vital to make time for quiet to allow the brain to process and rest. And since quiet time is devalued in our society, it is important to participate in savasana during  yoga class. 

In being still and quiet, the mind opens and emotions may rise to the surface. Sometimes, these emotions have been buried for a long time or they may be fresh; regardless they are difficult to face. In those moments, tears may trickle out. Most people don’t want to be seen crying in a yoga class. Some students quit yoga for this reason alone which is unfortunate because this is healing happening - sitting with the tough stuff going on in your life. Recognizing it. Feeling it. Making space for it.

Some students look forward to savasana almost like a reward at the end of the class.  Others fidget, frequently look at their watch, or prepare to leave by collecting their belongings. Others exit the class early. Savasana is challenging for everyone because being quiet without external noise means we have to sit with ourselves. That can be the most challenging task. 

Your growth in yoga isn’t about whether you nailed Warrior Three today but in the integration and awareness of your emotional, mental and physical bodies. The journey allows you to acknowledge how you are at the moment. To sit with yourself, however you are, with kindness in the heart.

To recognize that each of us is enough just as we are and to radiate that kindness.

Namaste,

Agnes

©yogahealthworks

Blasting Through The Winter Blahs

Got the winter blahs? Covid blahs? Tired of masking? Low energy?  Weary of cold weather?  Just plain weary? It is natural to feel this way as our usual way of living has been  altered drastically  due to the continuing and morphing covid virus.  Two years plus,  we have  persevered and  it is tiring. Add cold, gray wintery weather and we become cranky, hangry, salty and more!@#!    Here are some remedies to try:

• Snatch some sunshine! Even 10-20 minutes  outside daily can boost spirits and Vit . D.  The sun is setting at 5:45pm (as of this writing) so longer daylight. 

• You are what you eat! Eat 5 servings of fruits and veggies each day! Reduce sugar. You will feel lighter and have more energy. When we have the blues, we tend to comfort ourselves with food- try something else. Try a new recipe.

• Try a new craft. Learn a language. Learn to play an instrument. Take up knitting. Try adult coloring books. 

• Play cards or board games.

• GET MOVING! UTUBE a dance class, yoga, zumba or HIIT class.

• Write an old fashioned paper and pen note to someone you haven’t heard from in awhile.

• Laugh with friends! Call, facetime or zoom with a friend or family member  who makes you full out belly laugh!

• Practice 5 acts of kindness each day! Being kind to others (and to yourself) releases the “feel good” endorphins in your body and has lots of wellness benefits.

• Add some color to the day!

Smile more, laugh more, be silly!

Warmly,

Agnes

Balance

Often, the term “life balance” is used to describe  an equal division  of time  split between  career, family, friends, recreation  and other responsibilities. Juggling our schedules with kids’ schedules.  Juggling personal aspirations with family responsibilities.  Meshing our career with family responsibilities. Throughout my life, I have strived for a sense of balance in all those areas. At some periods, I felt I mastered it, later to be frustrated because some event messed  with my flow.   I misunderstood what life  balance meant. It is not a static point. I was striving for something that is unattainable.

Balance is never  achieved because the world around us is always changing. Everything from the weather to schedules to jobs to family and to local, national and world events is constantly fluctuating. The effort in trying to reach what we might perceive is a static state, such as balance, is fruitless.

Consider life’s balance more like standing in yoga tree pose or standing on one leg on a foam cushion. The surface underneath the foot is malleable creating a shifting surface and our body and mind are adjusting  to the surface to stay upright.  

True balance is the awareness of the ever changing events in our lives and having the awareness to respond appropriately to those moments. The increased awareness helps us  adjust our minds and actions to respond with good intention in  the situation.  This is balance.

Namaste,

Ag

Mindfulness With Less

The  mobile phone has become more than a communication device; it is the personal computer, the calendar, and the information hub in our lives. It is common to see people on the phone all the time, oblivious of their surroundings. Individuals are using their phones when driving a car, walking on the sidewalk, waiting in line at the grocery store  and  during mealtimes.  It appears to be the norm now to be on the phone rather than conversing with others. There is even a term for it now: phubbing. Phubbing refers to snubbing others in favor of the mobile phone. No one can argue that the mobile phone is an  excellent tool: to check the internet and to check our email. It directs us in traffic, it helps us locate a gas station and it alerts others that we need assistance. It helps business owners conduct transactions when not in the office. In addition, there are even many mindfulness apps on the phone to help us.

What if the mindfulness exercise was simply to place your phone on a table and not look at it for ten minutes each day? 

  More and more research demonstrates that long term use of the cell phone, and computer has harmful effects on youngsters and adults. It harms relationships, creates anxiety, increases resentment, increases depression and increases loneliness. It becomes an addiction.

What if during those ten minutes, you took a walk outside, observed the nature around you and listened to the sounds ?

The pandemic has demonstrated how much we need human connection and because of the pandemic we spend more time on laptops and cell phones.  Sometimes we are on the internet so much that we neglect our own self care needs. Research also reveals that the  perception that we are connecting with friends via internet does not replace actual live human connections. The less human contact we have with each other isolates us and increases depression, anxiety and loneliness. The phone/internet addiction adds to the loss of real relationships. It also lowers self esteem, increases resentment and compounds the loss of original and creative thoughts.

What if some  simple changes can be implemented?  Here are some suggestions:

1. Turn off notifications. (unless there is an emergency situation)

2. Use an old fashioned alarm clock instead of your phone.

3. Stop use of all electronics one hour before bedtime.

4. Avoid  phones at the table at meal times and when dining out 

5. Connect with nature.

6. Arrange friends/family game night. 

7. Place the phone in your desk drawer at work or keep it in your briefcase/purse.

8. Make eye contact with others when talking with them.

9. Take a walk outside with a friend

Namaste,  

Agnes

www.agsyogaworks.com

Being in the Change

The mind and body have a way of holding on to thoughts and habits because they are comfortable to us. They are a known entity. We know the outcome when we repeat the pattern, even though it may be a harmful habit. We have a fear of the unknown - even if the unknown is a positive experience. This applies to thoughts, beliefs and personal habits.  However, change requires letting go, giving up, and surrendering to something new. Humans do not relish in surrendering because our mindsets equate surrender with defeat. Surrender in this situation means accepting the moment as it unfolds. It is not being passive but being present. Thus the difficulty with change and  the development of a new mindset. To the individual it is a risk because the outcome may be unknown, new, and different. We are comfortable in the known result because it helps us feel in control.

      Practice  “being in the change” as it occurs. It is simply stated but difficult to apply.  As new experiences arise in your life, rather than resist,  note how you feel in the moment. Sit with it and observe. It is best not to strive for a result or rush to find a  solution. Too often, we move to the result quickly rather than allowing ourselves to experience the event. In doing so, perhaps we miss the beauty and the joy in the journey. 

      The wonder of our minds is that we have the ability and the choice to choose what  we think. As changes occur in the season and with your life, accept where you are rather than jumping to where you think you are supposed to be. Keep your mind in the moment as it is happening now. It is a practice. It is a mindful choice.

Pura Vida,
Ag

4 February 2021

BE IN THE CHANGE

      This September blog is late because I was uninspired by the originally chosen topic. At the beginning of this year, I selected twelve “habits” to try. When it came time to write the September blog, each time I glanced at the title, I found a reason to walk away from the laptop. Then the topic found me. At this time of year, I am keenly aware of the diminishing minutes of sunlight and how gloomy I feel with less light in the day, although fall is my favorite season. I love the brisk morning temperatures but dislike the fewer hours of daylight.  It made me consider how much we resist change--even when it is a positive change.  

     The mind and body have a way of holding on to thoughts and habits because they are comfortable to us. They are a known entity. We know the outcome when we repeat the pattern, even though it may be a harmful habit. This applies to thoughts, beliefs and personal habits.  However, change requires letting go, giving up, and surrendering to something new. Humans do not relish in surrendering because our mindsets equate surrender with defeat. Surrender in this situation means accepting the moment as it unfolds. It is not being passive but being present. Thus the difficulty with change, requiring the development of a new mindset. To the individual it is a risk because the outcome may be unknown, new, and different. We are comfortable in the known result because it helps us feel in control.

      Our habit this month is to “be in the change” as it occurs. It is simply stated but difficult to practice. As new things arise in your life, rather than resist, try noting how you feel in the moment. Sit with it and observe without rushing to come up with a solution. Too often, we move to the result quickly rather than allowing ourselves to experience the event. In doing so, perhaps we miss the beauty and the joy in the journey. 

      The wonder of our minds is that we have the ability and the choice to change how we think. As changes occur in the season and with your life, accept where you are rather than jumping to where you think you are supposed to be. Keep your mind in the moment as it is happening now. It is a practice. It is a mindful choice.

Pura Vida,

Ag

Try Something New

      This month’s habit is fun! It’s about getting beyond the normalcy in our lives. Typically, we do the same daily routine, eating the same menu of foods each week and performing the same activities. The routine certainly provides a sense of security, but can also make life feel mundane and stagnant. Trying a new activity may create anxiety and fear of the worst case scenario. Stepping through those fears that our minds tend to exaggerate can be a powerful experience and instill a new confidence in you.  Now, I am not suggesting you climb Mount Everest, but rather experience imaginative activities on a smaller scale.

       There are many benefits to trying new activities. It gets you outside of your daily routine and creates a spark in your life. New activities stimulate creativity  and increase self-awareness. They change the way you view the world. They improve connections between partners, family members and friends. They even make you more marketable, as employers see the “whole you,” which is appealing. 

      This past spring, my kids and I went to a ropes course in Maryland called Adventure Park. The courses varied from ten feet above the ground to elevations high in the trees. I am afraid of heights so I calculated to reduce the risk and stay at the level closest to the ground. I had been there before as a chaperone for my son’s eighth grade class so I was familiar with the harnesses and safety features which gave me some comfort. Yet, traversing on suspended moving elements above ground still gave me pause. Moving through the easier elements gave me the confidence to try higher courses. We did the final course together (medium level) and helped each other through the tougher elements. It was challenging, fun, a little scary, and a great way to spend time together. We each agreed we would like to do it again.

Here are some ideas to try:

1. When someone invites you to an event you think you will not enjoy, say “Yes!” anyway. It might be a movie, an opera, a different restaurant, or a sporting event. You could be surprised by the experience.

      2.   Prepare and cook a new meal this week. Even different meals open up your life.  Preparing a meal with your partner or friend is fun and brings you together.

      3.   Choose a new place to dine. Experiencing new restaurants opens up your palate and senses.

      4. Try a new game; perhaps pickleball, badminton, cards, or a board game. Games are wonderful ways to interact with each other.

      5. Visit a new town, city or site.  This could be a day trip or a weekend getaway. Roll out the map and explore, there are many lovely spots locally.

      6. Meet someone new today.  More and more, research demonstrates that human interaction, especially in this high-tech world, is a key for happiness. Your friendly smile and greeting might lift another’s spirit and your own. Pause for a moment and chat with someone. It might be the best two minutes of your day.

7. Volunteer. Engaging in the community is a positive way to become involved and invested in your surroundings, and may give you a sense of purpose and pride.  

           Often, it is our minds that limit us. For example,  a negative statement told to you long ago still imprinted in your brain can prevent you from doing what you really want to do. The beautiful aspect about the mind is that we have the ability to change how we think at any point in our life.  Approach each day with a sense of adventure and create your own special moments daily.

“Most obstacles melt away when we make up our minds to walk boldly through them.” 

         ~ Orison Swett Marden

Pura Vida,

Ag

Donating Our Time

        A common complaint one hears everywhere is,“I don’t have time to…”,or, conversely,  “I have so much going on right now”. Without denying that everyone’s lives are busy, it is vital to our communities that we volunteer our time because there are always struggling people who need services.  

If you have children or grandchildren, find an organization such as a Food Bank or a church where they can participate. It will be an eye-opening experience for them where they will gain an appreciation for and understanding of their community. Whether the time devoted is great or small, it will be rewarding for everyone involved. Volunteering in an area that is different from your occupation can open doors to new learning experiences and new people that  will enrich your life. We truly learn about our community and its’ needs when we get involved rather than read about it in the news. In this way, we become an active part of the community and can make a difference. Although you are not getting paid, there is an assigned dollar value to your time. According to The Business Times in 2012, “one estimated dollar value of volunteer time is $21.36 per hour. According to one estimate from the Corporation for National and Community Service, about 63.4 million Americans — nearly 27 percent of the adult population — contribute a collective 8.1 billion hours of volunteer service worth $169 billion a year.” That’s a lot of volunteer hours! This is terrific, yet more involvement is needed.

Search locally online, in newspapers, churches, community centers, local schools and organizations to find what interests you and there will be an opportunity.

The rewards are many:

• Knowing that you are contributing to your community

• Acquiring new skills

• Enriching your life and the lives of others

• Making new friends and social connections

• Setting a great example for your children and grandchildren

• Connecting with your community

As a child, I observed my parents and relatives volunteering and gradually came to participate in these church and community activities. I am sure I had my share of grumbling when asked to volunteer, however, my father and I used to talk about the fact that we remember all those experiences and that they became a part of the fabric of our life and helped us to consider others before ourselves.

Gratefully,

Ag

CONNECT WITH NATURE

Connecting with nature is how I have been spending a lot of my time lately (instead of writing the blog in a timely manner). Performing the yard chores of spring: weeding, pruning, mulching, planting and mowing. It is strenuous and time consuming, however, I always itch at every chance to be outdoors.  For many, this is the reason we chose to live in Nelson county because the mountains and rolling landscape are so beautiful. Taking time to connect with nature and take care of our surroundings is important.

There are interesting moments even during a mundane activity such as weeding.  A colorful salamander scoots by or a tiny frog hops about in the dirt. I’ve come upon a baby hummingbird buzzing -curious about me. The senses are overwhelmed in Spring: the warm air, the fragrant smells, the birds singing, the falling raindrops. The longer days invite us outside.  I chide myself when I take numerous photos of sunsets, sunrises, flowers, landscapes -the same scene each season. Those are the moments where I paused long enough to appreciate the beauty.

There are many opportunities to connect with nature even with a busy schedule:

Sit quietly listening and observing without your phone.

Take a walk during your work lunch break or after dinner.

Eat a meal outside.

Appreciate a spectacular sunrise or sunset.

Read a book outside in a hammock.

Feel the fresh air and warm sun on your skin.

Weed the flower beds and and feel the dirt in your hands.

Listen to the beat of raindrops on the roof.

Take a hike.

Play a game outside.

Go to a ballgame.

Go to the beach.

Cut some flowers to put in a vase for the indoors (especially if your workplace doesn’t have windows)

Research reveals that connecting with nature a few minutes daily lowers blood pressure, reduces the output of cortisol and reduces stress.  As we nurture our environment, we are caring for ourselves and that promotes calmness.

In addition, connecting with nature allows us to leave the electronic world of cell phones, ipads and laptops for a little while. That is vital for optimal health and reduction of stress. The continual beeps during the day “alerting” us that there is a new email or text compounds the stress. There is a false immediacy that has been created  in which we feel compelled to respond to everything in the next 15-20 seconds. That type of stress accumulates throughout our lifetime inflaming the mind, organs and cardiovascular system. It is important to be aware of our habits to foster wellness. Connecting with nature cultivates peace in our hearts and minds just as we would cultivate the growth of a beautiful rose.

Namaste,

Ag