Too Stressed to Even Meditate?

You’re not alone. Modern life keeps us in constant fight-or-flight mode, making even sitting still feel impossible. But what if you could find stillness without forcing it? At YOGAwCHRIS, we teach yoga that meets you where you are—no pretzel poses, just real relief for real stress.

In this episode, we start from the ground up, focusing on the hips, neck, and shoulders. Your going to want a block for this beginner-friendly sequence.

BUILDING FROM THE GROUND UP

Root.

The earth is our sensory connection to develop an energetic connection that, over time, cultivates the way you walk, stand, and even sit. When we are consciously rooted in posture, our mind can expand properly. Note the Fibonacci sequence, a pattern that gradually unfolds, consistently, and in alignment. Each sequence builds upon the previous one, curating your unique expression on the mat. Your connection with truth channels to the rest of your life.

Rise.

Once we are rooted, we can rise through our outermost expression - lengthening the inner winds of the body and allowing for homeostasis within. And it feels good. Now we want to be mindful of the body as a whole when expanding. The whole body is engaged and alive in equanimity.

Observe.

Now we drop into the science and seat of the observer. Observe how your body responds to certain postures. Are you focusing on your outbreath, then on your inbreath? Are you aware of all parts of your body in equanimity? Is your breath balanced on the in and out? Is it appropriate to connect to Ujjayi (Ocean Breath)?

Ujjayi breath engages essential core muscles and can neutralize the frustrating emotions that accompany certain postures.

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Embracing Aparigraha: The Art of Self-Care and Letting Go for True Happiness

Aparigraha

This is the practice of avoiding possessiveness by intentionally recognizing and trying to stop our feelings of displeasure when others get something they want. Also included in Aparigraha is removing any sense of satisfaction about the problems of others

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Let it go

One branch of wellness is self-care. When we own habits that nurture and center us, we feel confident and strong - like we can handle anything that comes to us. When we feel insecure, as humans, we tend to try to cling to and control everything, including the people around us. With an attitude of observation as opposed to judgment, we free ourselves and those around us. As humans, we are made up of electricity and 70% water. We vibe off of each other. The essence of yoga practice is to release physical, emotional, and mental tension in order to sit in meditation without distraction and live a life without fear.

The virtue of Aparigraha includes non - possessiveness, non-grasping, non - greediness, and no desire for material possessions.

So

… Let it go.
Breathe to feel more relaxed and spontaneous. Forgive others and yourself for being born human and practice self-care by contributing positivity to the world around you - replace negative thoughts and actions with equal and opposite positive thoughts and action. Practice what you preach by being the example of what you stand for. Remove the obstacles that get in the way of your homeostatic self. Be generous by giving AND receiving only when necessary. To seek and accept more than what one needs, in the form of material possessions or gifts is a human compulsion - so forgive yourself, yet remain aware. If you take more than what you need merely because it is being given to you, observe that. Everything we accept will be gone at some point because of The Law of Change. The illusion of hoarding, possessiveness, and craving for something outside of yourself is a mindset that is easy to get hypnotized by. The idea of doing something good for the pureness of the act and not expecting something in return is Aparigraha. 

This thing will not make you happy. Happiness resides within you now.

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The wall
A stall
was to protect
now a defect
attitude of gratitude
take a chance
dance
TikTok
ground clock
connect the heart
this is the happy part

Brahmacharya: Honoring Energy and Relationships for Vitality and Self-Love

Brahmacharya

The practice of strictly honoring other people’s partnerships and treating people always as we would if their partner was in the room. The strictest form of Bramahcharya is abstaining from all activity.

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The five senses are how we interact with the world around us, and what we choose to focus on is what we become. By moderating what we ingest - there is stillness and peace without craving. The craving for something more is a cycle of depletion because we never actually get what we want - we get what we need. The craving and seeking for more outside of ourselves is a recipe for disaster because everything in life is a spectrum.

“Where Focus Goes Energy Flows.”

Brahmacharya translates from Sanskrit to Living Supreme Being.

The relationship you have with our environment and the energetic coexistence of one another. The strictest form of Brahmacharya is abstaining from all sensorial pleasure to identify distraction for clarity. Awareness is the first step.

The craving for something is a cycle of depletion because you never actually get what you want- desire is fleeting. In the end, the compulsion is draining to vitality. The skin turns grey.

Vitality is when your cup is full.

Imagine your favorite video game- this is the Life Force Tube. Begin to observe your interaction with your immediate environment.

Vital life energy is revitalizing. A soft hum. According to Chinese Medicine, this energy is referred to as Jing essence. Excessive sexual energy, multiple partners, and talking in excess, deplete the physical body and essential well of your being. Rest is a staple for revitalization.

Focus on yourself, love yourself with the understanding of the love within you. Infinite love is unconditional, warm, and filters through Ahimsa, Satya, and Asteya.

Imagine Brahmacharya as a stem cell.

Raw energy with limited potential towards pleasure, creativity, or healing. Essential energy that is not used for either procreation or sexual pleasure is transformed into healing energy that acts to restore the physical body. There is only so much essence in each lifetime. When the essence is gone, so are we.

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On the mat.

Lover’s Gaze. Stretch both arms back then hug yourself, rotate side to side for 5 breathes. Repeat on the other side with the opposite arm on top. Acknowledge our inner light, allowing alignment in form.

For today.

Observe your breathing patterns in different environments. Take notes. Notice the mind and how perception is influencing your breath. Every time we pass a mirror, we look into the reflection of our eyes and say “I love you.”

There are so many stimuli that we come across daily and there is only so much time and energy in a day. When we choose to focus on things that deplete us, it takes away the positive energy that we cultivate when we choose to focus on something that generates true joy. What makes us joy is our life path, so we do what we love.

Pleasure experienced without guilt or irritation is the goal. If the mind is constantly distracted by pleasurable experiences, the phenomenon is something to examine. By removing the object of pleasure, we tune inward to our mind and being.

Sex that is not used for either procreation or sexual pleasure is transformed into a healing energy that acts to restore the physical body. Excessive sexual energy depletes the physical body and essence as well as talking in excess. Rest is necessary to replenish, as well as focus energy on passions that serve the whole.

Balance with Brahmacharya can be practiced by fasting for a day or morning.

Balance is the key.

Breathe deeply.

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Time to go
to this yoga flow
where I can grow
where I can breath
with ease
moment seize
transcend disease
bring peace
to this life sheath
green
be seen
be heard
don’t eat that cheese curd
you are powerful
be true
love you

Embracing Unchanging Truth: Living Authentically by Aligning Mind, Speech, and Actions

Satya

The practice of never giving anyone even a slightly different impression from what you know to be true. The most serious lie is to make false claims about spiritual realizations, but truthfulness also includes avoiding divisive talk, harsh words, and idle talk.

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True essence is unchangeable, with no distortion, and is pure. Living a truthful life without harming others while thoughts, emotions, and moods change constantly. The truth is your essence never changes. So often we identify with our irrational thoughts. With yoga, we learn to ALLOW mind fluctuations by breathing into the discomfort - to identify and face it. Pay attention to where discomfort is sourced. If an unpleasant emotion comes up: see it, face it, let it go, for freedom. Take responsibility for the feeling and KNOW that you are not your mind. When there is identification with a negative thought, it weakens us and after neural pathways form from the repetitive thought, we become sick. Have you ever looked in the mirror and not recognized the reflection?

Give others the courage to live their truth - inspire them by not comparing yourself to them. You are created in a beautifully, unique way, so follow your intuition and trust that you are proper, just as you are. Based on your thoughts, speech, and actions, your perception of reality is formed. When truth and action meet, the fruit is powerful and innovative to the great wonders of life.

Think before speaking and consider the consequences of action. Forgive others because they are a reflection. Authenticity is forgiving yourself and speaking with conviction, through the eyes of a student of life. Accept strengths and weaknesses without judgment. With explanation, we find justification and quantification. This does not bring truth in certainty but a label. Certainty comes from you. Stop reaching outside of yourself, because you have everything you need inside. Be true, be you.

When you give yogi truth, you get yogi truth. When the ego gets in the way of the heart, mental afflictions form in fear. Go back to the drawing board, everything is coming from you! Satya, truth, travels through the first yama of non-harming, Ahimsa. Live authentically by aligning your mind, speech, and action to your awesome authentic self.

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Truth is youth
uplift the gift
the journey
Get off the gurney

In order to trust
let go of lust
plastic
elastic
bend
to mend

see the tree
I am you
you are me

Finding Clarity Through Yoga: 5 Ways to Clear Your Mind and Embrace Your Best Self

Yoga is a tool on the path to clarity. With awareness in the body, we feel a sense of balance. It is then possible to sit in meditation for longer periods without bodily distractions. An overactive mind creates distractions to shift focus from the objective. When the mind is still, the body reverses in age and we can tackle obstacles that used to overcome us. Through yoga, I found my voice. Here are five ways yoga can clear your mind. 

1. Discipline and routine create confidence.

Patanjali is my man (or woman - this text is ancient), and in the Yoga Sutras (ancient texts) there are Yamas, which is the support structure to your best self. Ahimsa is the commitment to non-violence. This one was a tough one for me and still is to this day at times. Non-violence means being kind to SELF and others by doing what makes your heart sing unapologetically because what you love aligns with your purpose. If you want chocolate, eat the chocolate. Punishing yourself for eating, it creates negativity and gives power to the negative concept of eating chocolate. *Chocolate is delicious if that’s what you're into! The negative mindset attached to consuming chocolate is what makes one fat, not the actual chocolate itself. Feelings of shame and guilt release cortisol into the bloodstream which creates visceral fat, more commonly known as belly fat. Your body ends up protecting its organs from your mind’s negativity. Satya is being true to yourself and others. Denial isn’t just a river in Egypt. Open your eyes and honor your intuition. When we love what we do, it makes each moment and our pockets richer because it aligns with the purpose of our life. Be true to yourself by thinking back to childhood and asking what you loved to do then. Brahmacharya means to conserve your energy and practice moderate sexual intercourse. There is only so much butter to spread on your toast, and when it is spread too thin, so are you. Let go of what isn’t serving you with Aparigraha. Keep what serves your life, as it will make what you have more valuable.

1. Commitment to being a good person. 

Yamas are the commitments to your best version. Clean, minimalize, and purify your thoughts with Saucha. Positivity creates a positive life. When our mind, space, and body are cluttered with impurities, it creates distraction. Find contentment with where you are in life to get you where you want to be, and have gratitude for Santosha. When we are in a state of gratitude, it is impossible to be in a state of suffering. Next time the world is caving in, make a gratitude list to lift yourself back up. Burn that shit off w Tapas. The struggles in your life are there to teach you a lesson. Open your eyes, and shine light on pain in order to give it the attention it needs. Feel the burn, because nothing lasts forever and once this hurdle is overcome, you will be better because of it. Svadhyaya is taking a good, hard look in the mirror. Look into your eyes and say, “I love you.” It's the commitment to self-study. Ishvara Pranidhana is surrender. Surrender and realize there is a divine path in your life. When shit hits the fan, know it is for something more than what can be identified.

1. That flow, though.

Asana is a yoga posture. It is meant to allow comfortable breath. If you can’t breathe, the purpose is defeated. The morning routine of Asana sets my day for greatness. I had never felt comfortable in my body, so I would disassociate from it often. Asana brought me back into my body. The body is merely a vessel, but we give it way too much credit. With Asana, you will see that the body is just a shell that conducts what the mind thinks. Asana unclogs the energy that gets backed up. When energy is backed up, we feel stuck and anxious. Meditation is the reward of asana because asana is practiced to be able to sit in meditation without distractions of the mind. Asana burns through the distraction. When a negative thought or pain arises during practice, breathe into it in order to let it go. Mental dis-ease creates physical ailments, and you may experience vivid memories or feelings coming up (especially in hip openers!). When the pain is acknowledged, it stops trying to get our attention.

1. Breathe.

Everything is connected to your breath. Shallow breathing triggers the sympathetic nervous system, also known as fight or flight. This releases poisonous hormones as a warning sign to our body, and when they are released regularly, we deteriorate. Deep belly breathing nourishes and creates a feeling of abundance. When in a state of abundance, we can breathe more easily. How we breathe creates our life.

1. Giving is life.

Contribution is a human need - not want, but need. When we give unconditionally, it releases the feel-good hormone oxytocin, and we feel better than if we were to receive it. Our brain rewards us for giving. The feel-good wave lasts for a couple of hours after the fact, so it can be called a drug. When giving up a bad habit, it needs to be replaced with something else or the habit comes back with shame sprinkles. Replace the addiction with giving. It will last longer, and the act of kindness will inspire others to do the same. You are an example. Be the voice of change.

How will you be remembered? Do something kind for a stranger today.

I would love to hear your story. We are all students AND teachers. By connecting and sharing, we can change the world. 

*Cacao is a superfood that is also an antidepressant. Many chocolates in grocery stores are marketed as chocolate but are really just wax and sugar. Feed your soul the good stuff by making your own at home. If you are looking for a fresh brick from Guatemala, send me an email. My favorite cacao comes from Lake Atitlan in Guatemala, and I can get it for you fresh from an eco-friendly source!

Embracing Peace: A Morning of Reflection and Gratitude at Yog Sadhana Dham

It is another beautiful morning at Yog Sadhana Dham as the orange sun rises into the pastel sky. The fog brushes over the silhouette of the mountains and a bird flies by. The chilly air cools my fingers and toes and your toothbrush is kissed by the brown Patanjali Ayurvedic toothpasteacquired in the nearby village.

You splash cool mountain water across your face and grab a yoga mat. You walk down the stone steps, rustic and rawl. The mat rolls out on the ledge overlooking the valley and you find peace. All is quiet in my mind. You hear the leaves shiver in the wind and the birds sing with my heart because you found peace amongst the aloe plants and the sweet sound of Ama’s voice. You found peace because you allowed yourself to understand it. What was so familiar in youth and as time passed the mind grew louder with haste, always seeking something more, discontent with the space. Like time was running out, your ego said that you must be great and do great things, and you’ve wasted so much time.

What we are born with and die with is what is here, we need nothing more than that, everything is already inside of us. Peace resides in your heart as you give the biggest gift you can give to yourself, the gift of silence. So let the thoughts pass on this beautiful morning, attached to none. A simple observation of the mind that passes like clouds in this pastel sky and knows you have to power to either hold them or let them pass. Take what serves and leave the rest. You choose to focus on happiness today. What makes you happy?

Sadhana is becoming more fruitful with each passing day at Prakriti Yog This morning during meditation you see yourself. With a minimalist wardrobe in the backpack that holds all my possessions, you find expression where you once felt lacking. It is how you perceive the object that creates your reality. You choose the door, perceived creation and art in the surrounding construct that you have made for yourself. Today you are grateful to be alive and make a gratitude.

Finding Harmony: Balancing Energy Channels for a Peaceful and Vibrant

Museum of Art in Dallas, Texas

Harmony is walking smoothly. It’s looking up at the blue sky as a smile breaks across your face. When energy flows smoothly throughout our body, a harmonious day is created. Energy flows through 3 channels of the body: left, right, and central.

We harmonize the left and right side channels to harmonize the left and right hemispheres of the brain. Nadi translates to flow or note. These notes of music flow in order to create the song that is you. Think of yourself as a vessel made of channels of water. The quality of the water that flows through you is your perception. When we hold onto things it causes blockages in the channels and water cannot flow through. In our physical body, this shows up as tension and projected pain in our everyday reality.

Our left side brain controls the right side of our body. This is the Pingala or logical, extroverted, active, solar nadi. The sun side passes down the right side and correlates to blood and the color red. It is the channel that holds onto the mind and objects. We are the subject and everything outside of us is the object. The material objects surrounding us are a direct reflection of what going on inside of us. We open the flow of the sun channel by moving the body intentionally with yoga postures and breathing. Pingala is yang, “Ha”, sun, mountain, light, conspicuous, and active.

The sun channel is spicy! The negative thoughts we experience when disliking something bring feelings of anger and jealousy. Ignorant dislike of the sun channel stems from seeing the objects around us as separate. The anger/ jealousy is then projected onto the object and gives us a logical reason to feel this way. The reality is that anger/ jealousy does not come from the object. It comes from you and how you have treated others in the past. Feel this to let it go. Forgive yourself! If you shine a flashlight in a dark hole it becomes lit and less intimidating. We face ourselves to be the best version of ourselves. When we align with our truth we radiate this truth and gain the capability to lift others. We lift others because one of our basic needs is a sense of contribution.

Ida is the introverted, lunar nadi that governs the left side of the body. “If I have this thing I will be happy” and “By not having this I am less than I am now” are common thought misperceptions when the left side is blocked. We already have everything we need inside of us, we just have to listen. The left side is our emotional side. Cool as a cucumber, the channel of the moon runs up our left side and is represented as a milky white color. The moon side holds up and onto. It withstands and supports. This is your creativity and voice. Own it to free yourself from the shackles that have limited your greatness. Listen to your intuition. It has more wisdom than your mind. The mind keeps us safe. The brain holds knowledge. The wisdom of your gut is infinite. Roll onto your left side after yoga class to ground if you had a particularly stimulating session. Ida is yin, “tha”, feminine, moon, valley, dark, mysterious, and calming.

When energy flows smoothly throughout our body, a harmonious day is created. When the left and right side channels of energy are fluid, the central channel is opened. The central channel is pure essence and is opened when both side channels are running smoothly. The central channel is in alignment when we are thinking well of others w/out effort. When we are thinking well of others it is a reflection of our internal world in a state of homeostasis.

*Homeostasis
[ hoh-mee-uh-stey-sis ]
noun
the tendency of a system, especially the physiological system of higher animals, to maintain internal stability, owing to the coordinated response of its parts to any situation or stimulus that would tend to disturb its normal condition or function.
Psychology. a state of psychological equilibrium obtained when tension or a drive has been reduced or eliminated.
Entomology. the ability of members of a colony of social insects to behave cooperatively to produce a desired result, as when bees coordinate the fanning of their wings to cool the hive.

When we let go of fear we are left vulnerable, united with self and raw. This vulnerable state is where everything in the universe is sourced from. It is effortlessly beautiful and flows smoothly with grace. This is home and damn, it feels good to be back.

Meditate at sunrise and sunset because it is when the channels are in Sushumna and optimal energy is absorbed to be assimilated.

*Dictionary.com

*Diamond Heart Yoga School Teacher Training Manual