Every January I usually get together with some friends and create a vision board. It's a collage of what I would like to bring into my life. We have a good time with a pile of magazines and collage materials; chatting, laughing, and sharing our dreams for the upcoming year. There's always a tray of goodies and something nice to drink. This year may be a little different, however I still plan to create my vision board.
To create a vision board, gather photos and other collage materials. I use magazines, stickers, quotes, ribbon, fabric, and all sorts of fun things. You need a foundation like poster paper or a bulletin board to build your creation on. Sometimes I use even fabric and make it a wall hanging.
Before beginning take some time to reflect and meditate on your dreams and goals. What do you want to achieve in your life? It can be general and/or detailed. There can be practical elements as well as fanciful. You can always add to or modify it later. Once it's finished, put your board in a place where you can see it every day. Creating a vision board is setting intentions for the new year. It helps me explore and uncover ideas and dreams, allowing me to draw a road map with possible side trips and new adventures.
Materials & Supplies
A board: poster board, shelving paper, fabric, bulletin board, etc
adhesive: glue, glue sticks, etc                             Scissors
Markers, pens, sharpies, crayons, etc                  Pictures: photos, magazines, etc
Imagination                                                           You wildest dreams
                                                            

It has been an interesting few months. Our world has changed. It's been a confusing and emotional time. Expert opinions differ and change. It's hard to hunker down in one place with a small group of people for an extended period of time. However, it has given us all a chance to slow down, take walks, read, listen and do a few things that before it was hard to get around to. Listening to the children in my neighborhood laugh and play has been a pleasure.
Somehow I discovered using Zoom for yoga and meditation. It has given us the ability to come together and practice in our normal classes while in the safety of our homes. I've intentionally kept the group mostly to the Seymour community of individuals who normally come to yoga classes at the Mountain View Chiropractic Clinic. My family has been attending, as have a few good friends from other places. These classes have helped me weather the storm that's for sure. They will continue through 2020 and probably longer. I am planning to keep Zoom as an option for those who live far away and those who are not comfortable being around others. Frankly I do not know when it will be safe to get together in the space we have. Jamie and I would like to get us together as a group in a way that those who gather feel safe. We are still considering all options.

The holidays are ahead, and we are being cautioned to stay home and keep gatherings at a minimum. Once more, practice Ahimsa (non-harming), keep those you love safe. Remember to keep smiling (even though we are wearing masks these days, eyes sparkle when you smile, and your body feels it too) and taking those long slow deep breaths when necessary. Use whatever virtual resources (phone, Facetime, Facebook, Zoom, etc) you can to reach out to friends and family safely. Stay safe and healthy this season. During the holiday season take some time for yourself, relax and breathe deeply. Create a nice cozy place to curl up and relax in; read a book, listen to music, meditate, and practice yoga nidra (progressive body relaxation).

We have been chanting Om at the end of our yoga classes and meditation sessions. Chanting “om” is connecting with the vibration of the universe. It is not religious all though it can enhance one's spirituality. When I found out how helpful it is to your physical body and your brain health, I started ending our classes with it.
Chanting vibrates the body, thus stimulating the vegus nerve. The vegus nerve connects almost all of the major organs of the body. Stimulating it helps release important neuro-chemicals, proteins and hormones into your body. This helps you be calm, reduces inflammation and anxiety. It helps with brain health. There is hope that working with the vegus nerve will help with epilepsy and even alzheimer's. Any chantwill work.  "Om" is one of the easiest.  If you feel uncomfortable chanting, hum instead. Or simply sit and breathe deeply.
How to chant Om – Exhale completely drawing your navel to your spine. Then inhale as much as possible. Open your mouth and start from the back of your throat, slowly exhaling while making the sound “om.” Om can be spelled om, omm, ohm, or aum. It can be can be pronounced two ways, “om” or “aum." Both are correct. Once you chant “om” sit for a while and just notice how you are feeling.  

Being calm and practicing calming activities is challenging at this time of year. Slow, deep breathing lowers blood pressure and heart rate. So does meditation. Believe it or not singing and humming can be calming too. Use what we do in yoga class when you are feeling anxious (ex. standing in a long, slow line). Stand in Mountain Pose, it is easier on your body; pay attention to your breath and deepen it; stretch; and think about something nice (for me that's my grandchildren). Enjoy the Holidays!

Remember Ahimsa. Ahimsa is part of the yogic philosophy, the Eight Fold Path. It means non-harming and non-violence. It is a personal ethic that is important to good health and a good life. It begins with you first. Yes, sometimes this is difficult. We want to help others first, putting our own needs aside. The truth is you can do that better if you feel good. Setting personal boundaries is one way to practice Ahimsa. Rest when you are tired. Make holiday projects doable and fun. Create a team of helpers. Learn to say “no” when necessary. Smile a lot and enjoy the season!

Calming Activities

• Snuggle up in a cozy place
• Take a walk
  
• Give yourself (or someone else) a hug
  
• Read a book
• Smile about something
• Look at the positive side of things
• Take a warm shower
• Meditate
• Breathe deeply
• Practice Restorative Yoga
  

New Year's Resolutions and Intentions
Many of us start the year out with Resolutions for the new year. Sometime along the way it's common for them to fizzle out.

Look at resolutions as intentions. Setting intentions (Sankalpa) helps take the pressure off of keeping resolutions. When intentions are loved and nurtured they grow and mature. I'd like to look at a yoga class structure as a way of being more successful with your intentions (resolutions) for the new year.
We our begin practice by practicing mindfulness, paying attention to our breath and bodies. This establishes focus and body/mind connection. It gives us a chance to determine what's realistic for this practice. Then we set an intention for the practice. It's the same with the new year. Take the time to consider what is realistic and doable when thinking about the changes you want to bring into your life. Keep them positive. You get what you focus on. An example is to eat healthier, instead of to quit an unhealthy diet.

Next comes the physical warm up when we lubricate joints and warm up muscles. This is done with a peak pose in mind. The practice starts slowly so that we can stay safe and be successful. Start slowly with your intentions for the year. Break them in so to speak. For example if you want to add mediation to your daily routine, start with just a few minutes at a time. Use a mantra or a guided meditation. Find a group. If you miss a day or two it's alright. Give yourself time and space.

Then we move into the poses. In my classes we move through poses that are connected. Once again we prep for the more intense sometimes harder poses. So how can you grow and nurture your intentions? Slowly increase the time of your meditations. Slowly introduce healthy food choices to your diet. Sometimes a meditation is skipped or forgotten. Sometimes you eat ice cream. Sometimes something beyond your control interferes. Consider it okay and forgive yourself. When posing, everyone has a different level or ability (this can be different for each practice). So the best thing to do is honor where you are and the progress that you are making. It changes daily. You get the maximum benefit where the pose is comfortable and feels good. Every once in a while, stop, take a breath and notice what is going on. It is the same when cultivating intentions. Work where it is comfortable, and move to your challenges as you can. Then take a break and notice.

At the end of our class we cool off. In class we take some time to nurture ourselves by doing restorative poses and relaxing. This is the time when the work we've done comes together. We take a look at our intentions and how they were met. No judgment. We honor ourselves for showing up and cultivating our intentions. When working on your intentions for the year, take a rest now and then. Notice what you've brought to yourself and perhaps released. Congratulate your self for what you have accomplished, and make whatever adjustments you need to to keep on manifesting your intentions.

Hello,
Wow, the Fall Colors finally popped! Walking along my road surrounded by oranges and yellows, I feel warm and secure. Which is helpful because it is a busy time of the year for this area and for many people. It is for for me personally. It's a good idea to practice calming activities. Here are some easy, relaxing things you can do (look below). Walking among the beautiful colors is a wonderful relaxing activity. Meditaing has helped me beyond belief.

We are past half way with Yoga for Every Body Teacher Training, having only three more weekends to go. Three beautiful women are becoming amazing yoga teachers. Soon it will be their turn to start teaching. Jamie and I are already planning a new course for the springtime. Let one of us know if you are interested. We would like to have between 4 and 8 students.
Have a Wonderful Thanksgiving,
Namaste'
Sandy Palmer, ERYT200

A Relaxing Way to Breathe
This type of breathing helps calm the mind. It works with the parasympatheticnervous system to relax you. We've been trying it at the beginning of savasana.
Breathe in to a slow count of 4
Hold your breath for the same slow count of 5
Exhale to the slow count of 6
Hold for the count of 7 (optional)
Repeat as many times as you like. Be careful you might fall asleep.

Meditation

Sit or lie down in a safe, comfortable space. Think about an intention for meditating (ex. to be calm). Then you can simply listen to your breath (use the ujjayi breath or slow deep breaths).  Another way to focus is to say a phrase repeatedly to yourself. You can use a traditional mantra like “Sat Nam” which means “I am truth” or make up your own phrase like “I am calm.” Meditation can last anywhere from 2 to 30 minutes or longer. Start with a shorter time. Using a timer is helpful. There are many styles and ways to meditate. Knitting is a form of meditation. We meet to meditate most Mondays at my home studio from 5:30 – 6:00 pm.  Join us sometime.


Eye Pillows
Using an eye pillow during savasana (final relaxation), meditation, or sleep is very beneficial. They are relaxing for several reasons. They put light pressure on acupressure points that stimulate relaxation in your heart, face and brain. Eye pillows block out light, making it easier to meditate or move into a “blissful” state. They help the vagus nerve relax. Eye pillows are easy to make.

Namaste,
     It just came to my attention that "fitness classes" are subject to sales tax.  This is a new law that also includes yoga classes. So starting in September, a  9.75% sales tax must be added to the fees that the students pay. The exception will be for walk-in students. They received a free class after attending and paying for 10 classes. The free class is being dropped. This will cover the charge for the sales tax.
Namaste,
Sandy Palmer

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“Put yourself first. You can't be anything for anybody else unless you take care of yourself.” Unknown
So my new thing to write about is how to put oneself first (believe me, I need to do this for myself too).
1. Each day for a few days I'm going to try to post an idea for how to put yourself first. I'd love some help too. Today: Start you day with something that feels good for example a nice, hot cup of coffee or tea.
2. Every day take some time to meditate, even if it's only for one minute. Or take some long deep breaths, especially if you feel anxious or annoyed. Did you know that knitting is a form of meditation? This is part of putting yourself first.
3. Read an inspiring poem from an actual book.
4. Sleep in every once in a while.
5. Stop, breathe, and focus on you.
6. A good way to take care of yourself is to get a pedicure or a manicure. It's so relaxing. I fell asleep in the chair the last time I got a pedicure.