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Begin Mindful Living Online Group in May

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Mindfulness is all the rage –  I can’t tell you how many books I saw (many from new graduates of mindful meditation courses) – at the most recent Academy of Nutrition & Dietetics conference. All attempts at helping people begin mindful living are welcome!

I’m sure you’ve heard about the fascinating studies that suggest the simple (but not easy) practice of mindfulness helps with nearly any chronic condition, from stress to diabetes. True. But, you have to practice regularly, and I do think you have to practice reasonably well, meaning being deeply and completely absorbed in what you are doing. I’m in the camp that thinks that mindfulness is a little more than just paying attention to what you are doing, though paying attention is a marvelous thing.

Here is a fun and easy solution to that trick problem – each season, I hold an interactive online group called Begin Mindful Living. It’s been a hit! Because it works.

So, what is mindfulness?

Mindfulness – a meditative practice of focusing on what happens moment to moment with an attitude of non-judgmental awareness – seems like medicine for what ails us in modern life. It can begin to change us from the inside out.

In the past couple decades we’ve learned a lot more about just how this happens. There are short -term neurological mechanisms, and longer term genetics at play in the inside-out change of mindfulness. There are also mindset changes that, over time, reinforce the primary two mechanisms of neurobiology and genetics.

Why it can be so hard to start & maintain

Mindfulness is a way of being. It’s a big shift in how you approach life. I think of the things you do in life – your habits and choices – as a flowing river. You flow along, doing what you do. When you begin to practice mindfulness, it’s like putting an oar in the water – it starts to make waves. It takes energy and skill and determination to keep it going. That means it’s easy to give up when you don’t see quick benefits. It’s easy to give up when it gets a little challenging.

Community to the rescue

Annie Kay

That’s why it’s great to launch mindful living in a group under the guidance of a skilled facilitator. Having the touchstone of others that will motivate you to try try again catapults the likelihood that you’ll keep it going. That you’ll press through when things get tougher.

Now, a word about online groups. I’ve given a number of interactive webinars for national health organizations, and conducted several of my own online groups. I love the magic that happens in groups and it’s the center of the work I do. There have been some recent advances in online interactivity that – while there is nothing like face-to-face – do the trick to connect you with others. You can see them, you can speak to them. It is an online kula – an online gathering. Overall, for the cost and time, it’s awesome.

Begin Mindful Living Online Group

I love this group!

Here is an easy way to launch mindful living that focuses on your self-care. Self-care is anything you do to do well by your whole being. It’s everything from making a balanced choice for breakfast – then enjoying every sensory bite of it; to taking a slow mindful walk in nature as you breath and receive the beauty of your surroundings.

I’ve begun to do a 4-week session every season, and our spring offering goes off between May 9-30th, Thursday evenings at 6:30 pm EST.

Join us!

begin mindful living

 

 

 

 

Each session will have a theme and your learning will progress over the month. One week before each session, you will receive a tip sheet with an introduction of the topic, an easy suggested practice and a journaling question.

Here are the themes of each week:

May 9, 2019: Intention & Mindful Practice

  • Get clear on why, and begin the experiment with easeful practice. 

May 16, 2019: Mindful Self-care

  • Health care IS Self-care. It’s for everyone, even you. 

May 23, 2019: Mindful Relationships

  • Others in our lives give us our greatest opportunity to practice! 

May 30,2019: Take it Forward into Life

  • Clarify what you’ve received, and set intention for moving forward. 

Each week, we’ll discuss overcoming challenges! 

I so look forward to seeing you in our mindful living kula! Here’s more information. 

Ready to sign up? Sign up now.

Have questions? Ask away.

Annie b kay

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Holiday Stress? Mindfulness Can Help

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Here it comes – the wave of winter holidays. Time seems to speed up now, and the season can seem a bit sugar-coated and a bit stressful. Suddenly so much to do! Decorating, attending gatherings, figuring out if you should send cards or get gifts for the people in your life, and dealing with extended family can be overwhelming. It doesn’t have to be that way.

If you find yourself feeling holiday-rattled and you’re not basking in a glowing sense of cheer, the practices of mindfulness might help you take a break from expectation and reconnect with the reason for the season.

Can Mindfulness Really Help?

The short answer is yes. Practicing mindfulness – both the meditation practice, and taking a more mindful attitude toward the activities of the holiday – can help. Mindfulness can provide that little shift in attitude that can be the difference between feeling overwhelmed and feeling excited about the holiday.

Mindfulness practice and attitudes can help you become more aware of your own needs as you move through the season of giving. It can make you more aware of your choices and give you space to choose in a more thoughtful way. Mindfulness can also help you to be a little easier on yourself for being human should you not create holiday perfection or if you over-indulge.

How does Mindfulness Manage Stress?

A mindfulness practice can help you step away from the fire, mentally and emotionally, and practice the power of pause – of taking a breath when things get overheated or overwhelming. When we get triggered by an unkind or unintended nastiness, or feel that we are not up to the job of holiday bliss, pausing for a breath tends to help us take a step back and see things in a little less pressured light.  Then, we can respond in a wiser, kinder way. This take practice, my friends, but it is interesting how quickly the attitudes around mindfulness – kindness, compassion – can make life better and ease the tension of the holidays.

With a mindful attitude, we become more aware of the results of our choices – how our choices impact how we feel, and how our lives unfold. Eventually (with practice, self-compassion and awareness) the practice of mindfulness can be a framework within which we begin to choose to feel a bit better, then make the choices that will create that result.

As it happens, this particular time of year is excellent for cultivating quietness and a meditative mindset. It may be one reason that we can feel so overwhelmed with our over-commercialized holiday – that this season is, naturally, a time of slowing down and turning inward. The winter solstice is  akin to the end of the exhale for the earth – a time of dark and quiet and reflection before the next year begins. In the Celtic wheel of the year this is a time when the veil between worlds is thin – when you can “see” or imagine your way into your future, and “see” and appreciate you past. It is a great time of the year for honoring  and integrating what has unfolded for you, and for visioning what may come. Mindfulness practice can help with that.

So, What is Mindfulness?

Mindfulness is a meditation practice, and it is also the attitudes and mindsets that a meditation practice encompasses. In mindfulness, you:

  1. Adopt a meditative mindset. We humans have the capacity to change our consciousness from our everyday distracted state to a calm, clear relaxed and open one. With this change, you focus attention inward and relax.
  2. Pay attention to what is happening moment by moment. Mindfulness is meditation while…(whatever you are doing). So, you get curious about whatever you are doing – be it walking or eating. Slowing the process down so that you can get fascinated enough that you lose yourself – you lose track of time – is mindful meditative absorption.
  3. There is a particular attitude of mindfulness called non-judgmental awareness. As you practice, you become aware of judgements like comparisons (this food is heathy therefore good, that food is less healthy, therefore not so good, for example). In mindfulness while eating, for example, you aim for a direct, sensory relationship with what you are eating. Cultivate an attitude of kindness – toward yourself and others.

How can I Practice Mindfulness this Holiday?

There are limitless ways to practice through this particular season.

Here are just few ideas:

Start or re-charge your morning meditation practice. If you are just beginning, start with just 5 or 10 minutes to sit in a quiet place, with music or not, and get quiet. You can focus your attention on your breathing – on the expansion of the inhale, and letting go of the exhale.  Alternatively, you can focus on your thoughts – noticing your thoughts as they arise, label them “just thoughts” and let them float away.

Practice mindfulness meditation while eating.

Practicing mindful eating can help you explore your sensual relationship with food as well as your hunger and satiety (fullness) indicators. When I see people eat more of their bites as a mindfulness meditation practice, they begin to recognize that their eating patterns are tied more to external signals – things like getting home from a stressful day of work, or seeing one of the endless food-porn ads on TV. Over time, the practice of mindful eating tends to help people tune-in more deeply to their internal guidance system with regard to hunger, fullness and how much food is enough.

Here’s my post on how that can unfold.

Mindful Eating: The Practice of Eating Better 

It’s difficult to practice mindful meditation while socializing – meditation just doesn’t work that way! But, you can be mindful of your breath, mindful of something kind you would like to say to someone, or practice appreciation of your friends and family. With regard to food, can you simply practice what I call the power of pause – and take in the visual beauty of the holiday food?

Another practice you might play with this year is the mindful practices of kindness and of contentment. How might you be kind to yourself and others through this season? Is there something that you do, or way you are through the holidays, that doesn’t really serve you anymore?

In yoga contentment is a practice – one of my wise teachers used to say “try less”. What a great motto for life! Can we practice – intentionally – being content with things as they are right now – in their perfect imperfection.

 

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Subtle Body Nourishment: Benefits of Learning the Art & Science of Energy

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Getting the balance of eating and yoga practice down is a challenge for anyone. We overdo it, we under-do it, we practice when we’re full. We under-eat and don’t have the energy to perform. Sigh. Our energy, as well as our hunger peaks and valleys – getting it right is a dynamic dance.
Understanding and experiencing your own subtle body (in yoga, that includes your thoughts, intuition and energy bodies) takes practice. When you practice skillful navigation of your subtle body, particularly balanced with the knowledge of your nutritional needs, it can help prevent you from falling off a nutritional cliff of over- or under- doing it. This is especially handy once you begin the esoteric energy practices and learn that you have greater control over hunger and satiety that you’d realized. Then, having the wisdom of science to anchor you in adequacy is even more important to maintaining physical health.
That’s subtle body nourishment.

 Why Bother? Benefits of Energy Practice

When you learn eating meditation techniques you are learning how to turn inward and participate in your body’s guidance systems – you have the option of taking more control –  be it breath or eating or even thinking. That’s what all the hoopla is about. If we don’t understand that we are taking the steering wheel of hunger and satiety, it’s easy to under-eat once prana (life force, or energy as in your breath) starts expanding and getting excited. Then, it’s easy to overeat through your inevitable energy contraction.
Many a yogini seems to get into eating trouble when learning these more esoteric practices. It doesn’t have to be that way.
Life is an energy experience. Meditative practices are energy practices, and require that you spend time within your inner landscape – the more time you spend there exploring and curious, the better you will know and be able to navigate that landscape.
By learning how to operate your own subtle body, you can ultimately better navigate the chaos without getting overwhelmed by static. You can operate in a more intentional way.
This sort of practice brings consciousness to your personal energy ecology; the conditions under which you shine, for example.
Energy practice, meditation, mindfulness can help you learn how to improve your digestion – how to basically give your bodies what it needs (time and calm, primarily) to digest properly.

What is the Subtle Body?

In yoga philosophy, the subtle body is the aspect of you that is unseen by the human eye. It includes your thoughts and emotions, the wisdom aspect of you – your intuition, and your energy body.
The subtle body profoundly determines how you feel, react and respond to the world around us. When you learn how to guide your own thoughts, for example, you can literally change your perception of your own life. When you learn to ground your energy body, you can handle the spiral of chaos that the world at times seems to be, rooting in the real rather than swirling away in yet another frenzied tweet.

Food & Yoga Practice

The truth of the matter is that everyone is different – physically but also nutritionally. How well you can perform right after you eat, and the ideal makeup of a meal to fuel your practice is individual. There are, however, guidelines – rules of the road. Ayurveda practitioners say that certain foods create certain energies. Western science has their own version of the same idea – in a very different language. The language of macro and micro nutrition, and meal timing.
Ultimately, the way to figure out what works for you is to do the experiment. Notice how it works for you.
I’ve been thinking about subtle body nourishment and how food and practice interact in preparation for a gathering of souls at Kripalu July 8-11, Sunday through Wednesday morning. If these topics get interest you, consider joining me to practice, explore and learn about what the yogis and Western nutrition has to say about it.
Be well, practice on.

 

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Mindful Eating: The Art & Science of Eating Better

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Mindful Eating
Mindful eating is a mindfulness meditation practice that has the ability to transform your relationship with food and eating. This simple (though not always easy) practice has done nothing less than revolutionize nutrition therapy, when combined with evidence-based steps that shift lifestyle toward health.

So, What is Mindfulness?

Mindfulness is a meditation practice wherein you:

  1. Adopt a meditative mindset. We humans have the capacity to change our consciousness from our everyday distracted state to a calm, clear relaxed and open one. With this change, you focus attention inward and relax.
  2. Pay attention to what is happening moment by moment. Mindfulness is meditation while…(whatever you are doing). So, you get curious about whatever you are doing – be it walking or eating. Slowing the process down so that you can get fascinated enough that you lose yourself – you lose track of time – is mindful meditative absorption.
  3. There is a particular attitude of mindfulness called non-judgmental awareness. As you practice, you become aware of judgements like comparisons (this food is heathy therefore good, that food is less healthy, therefore not so good, for example). In mindfulness, you aim for a direct, sensory relationship with what you are eating.

Now, Apply it to Eating

In eating meditation, you slow down, breathe and relax, and enjoy your food. Just how might that unfold?
Here’s are a few steps to get you going:

  • Make an intention to meditate while eating. Clear distractions (like TV, phones, internet).
  • Eat with all five senses. Enjoy the beauty of your plate and each food item on it. Take in the aroma.
  • Notice what thoughts and emotions come up for you, as you practice. Breathe, relax and resist the temptation to ‘push away’ thoughts. Just note – there’s a thought. Feel it, honor it, release it.
  • Chew and savor. Can you chew each bite 10 times? 30?

Here is my Kripalu video on Mindful Eating.

Getting Started

Do you need to eat like this evermore? Nope. Think of it as a practice – something you do regularly, and build like you might build a muscle.
When I teach mindful eating at Kripalu, I encourage people to begin where they are, so if you don’t currently do this practice, and you take a few mindful bites each day, terrific.
If you find that you are not practicing, chunk it down until it is ridiculously easy. So, can you take one mindful bite each day? How about one mindful bite on your day off? One mindful breath? If you don’t have the 10 seconds it takes to take one mindful breath, well…you are indeed a busy person, and there’s hope for you yet! Try try again.

What Does the Science Say?

When I wrote my first book, Every Bite Is Divine, there really wasn’t much research explaining the mechanisms by which mindfulness eating meditation or yoga, does what they do. We just knew it worked. Times have changed! Now, places like Harvard are summarizing the science of why mindful eating can be helpful for weight management. Cecilia Clementi of The Center for Mindful Eating compiled a comprehensive list of references on mindful eating last year. Impressive!

If You Liked This…Check out:

Yoga’s East-West Moderation
Let’s Get Coherent

What Has Mindful Eating Done for You?

We want to know! What keep you practicing? Share your tips and reports!

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Yoga's East-West Moderation

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What (and where) Is Moderation?

In order to lead a reasonably happy, healthful and productive life you need to practice a certain amount of moderation. We all know when we don’t have it. Just what is moderation, and how can you be moderate in our anything-but-moderate world? Moderation seems both out of style – sort of quaint – and our lack of it the reason for so much that ails so many.
Many of us can reel off the basics of a moderate lifestyle: generally sticking to a way of eating rich in fruit, vegetables, whole grains, and lean proteins, things like maintaining a healthy weight, avoiding too much sugar and salt, and working with a nutrition professional if your medical condition necessitates lifestyle change.

Physical activity is another anchor of a moderate lifestyle. National fitness organizations recommend we get at least 30 minutes of moderate (there’s that word again) activity on most if not all days of the week. Yet most Americans are not moving this much.
Definitions and examples of a moderate lifestyle are clear and widely available, but the majority of Americans can’t seem to incorporate it into our daily lives. Cultural norms present moderation as passive, a little boring, and even undesirable, as Oscar Wilde’s famously observes: “Moderation is a fatal thing” and “Nothing succeeds like excess.”
Something one of my agents said, a gal who works with big writers, haunts me to this day. She said not to say that word – moderation. No one wants to talk about that, she insisted. We’re not working together anymore, though she’s an amazing agent, but I am so very clear that I’ll gladly leave some worldly success on the table to insist that we need to relax, mellow out and cultivate the middle path between too much and too little.

Yogic Moderation: Standing in the Fire

Yoga’s philosophical framework of the yamas and niyamas richly and clearly describe the mental framework of a moderate approach to lifestyle. While national health recommendations provide general outlines as to what a moderate lifestyle is, the actual how-to is much harder to find. Yoga gets into the nitty-gritty.
In yoga, moderation is not a passive state easily achieved.
The moderate yoga practitioner is a spiritual warrior constantly challenged by his or her own attachments (things he or she is drawn to, appetites) and aversions (things he or she pushes away from, dislikes). If the practitioner can begin to attenuate his or her appetites and dislikes through following the yamas and niyamas, and direct his or her passion (tapas) toward self-study(svadhyaya) or self-care, a more moderate lifestyle may be achieved, and his or her spiritual journey will proceed unencumbered. This cognitive restructuring, the re-weaving of your thinking process, is a difficult undertaking. In yoga it is sometimes referred to as “standing in the fire” between the two poles of attachment and aversion. Or, standing in the middle ground between too much and too little.

Modern yoga culture itself, unfortunately, is not immune to duplicity. With the tremendous gain in popularity of the practice and resultant explosion of commercial yoga endeavors, there is a booming yoga media culture that implies that if you purchase certain yoga products you will easily find unending bliss, happiness, and a perfect yoga butt.
In these image-pitches there is no hint of the hours of sadhana (practice) or the years of self-development necessary for the average practitioner to reach the states of bliss and physical perfection being peddled. This body-ism of getting overly attached to our physical appearance is prevalent in the yoga world (and is one reason we are seeing a jump in eating disorders in some yoga communities), but it is simply another distraction blocking your path to becoming a fully aware human. Look for teachers and practices that focus more on feeling great in the body you have right now, as opposed to practices and teachers encouraging you to aim for something you are not.
 Enjoy your fit (or imperfectly fit) body, your vibrant (or somewhat less than vibrant) energy, but remember not to take it too seriously. The journey is the practice, and there is no goal or destination other than being in the present moment in practice and in life.
You are already there, perfect in your imperfections, regardless of your brand of yoga pants.
Dive into the experience of yogic moderation and how that ties into nutrition at my upcoming Kripalu weekend, Every Bite Is Divine. 
Here are a couple other articles on similar topics you may enjoy:
How Mindful Presence Transforms
What Is Yoga Therapy? 

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Let's Get Coherent

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There’s been talk in the integrative wellness world about coherence, so here’s a bit about that. It’s about vibration and the waves created therein. Some scientists say that all communication comes down to vibrational waves – light, sound, movement – how animals and plants, the cells within them and much of the world itself communicates.
Let’s talk about waves and how to begin to discuss them. A good place to start is with few definitions.
Wavelength: A wavelength is the distance between two similar points of two waves – crest (top) to crest or trough (bottom) to bottom, for example.
Frequency: The number of waves produced per second. Speaks to speed and length.
Amplitude: Half the distance from peak to trough. It can also be thought of the height of a wave from the rest position (the inflection point in the middle where the wave is not moving) to the peak. How big it is.
Wave Speed: How fast it is moving (in meters per second).
Period: The time it takes to pass a point, in seconds. Speed.
Some of these sound close in definition and they are, but I am going to leave it there for the time being. If you are curious, do a little more research. Thanks.
So, coherence involves two waves meeting – they can meet in a coherent way (speed and frequency are similar enough to become in sync) and increase amplitude, or incoherently and decrease amplitude. When waves are incoherent, the waves can actually cancel each other out, or go a little haywire and splat (not a technical term but I hope you get the visual – plop!).
The metaphysical idea is that we are each born with a certain frequency (my teacher says we each come in on a different color of the rainbow of light). Our wavelength and frequency determine, to a great extent, to whom and what we resonate. What’s coherent to us, the thinking goes, is what gives us a boost and makes us feel stronger. Philosophers in this area go on and on, spiraling deeper and deeper in the dance of energy.
The human heart – that strongest muscle in our body –  is an oscillator – it creates electical waves, and some believe it creates the human energy field. Get where I’m going?

What Might It Mean?

  • When we do grounding practices in yoga we become more coherent with the earth.
  • When we show appreciation for a plant, we are becoming more coherent with the plant.
  • When we seek to understand what another person is saying, or feeling – when we empathize, we are becoming more coherent with that person.
  • When we cultivate gratitude we become more coherent with our own life and life itself.

Coherence is a basis for communication – it is a connection. My teacher says it is a communion.
I say it is a way of understanding energy. Of understanding our subtle bodies (meaning our energy bodies, our emotional bodies, the aspects of us we can’t see and have difficulty measuring) and the world around us. The idea that cultivating coherence leads to and is akin to following our bliss. These ideas are consistent with both yoga and with positive psychology and with plant spirit healing. They are energy-competent lenses for experiencing life.

Is This for Real?

Is there Western clinical science that might back this up? From what I’ve see thus far, there are many interesting possibilities, but I have yet to see a really well conducted study that proves this all happens in the way I’ve presented. I want one, believe me – intuitively it makes perfect sense. But the science, well, it’s so young it doesn’t yet speak.
And yet. It’s worthwhile to study energy. Knowing how to operate your own energy field, how to ground yourself, how to expand when it’s helpful – these are clearly helpful skills in this destabilized and chaotic time. So, let’s keep studying. With a clear eye and an open heart.
Through my programs this year – in Costa Rica, the March weekend (Every Bite Is Divine) , my week with Jeremy and the program I’ll lead in July (Subtle Body Nourishment) at Kripalu, I will be diving into the how of coherence – there are practices that can help you live more from, and funnel life through – this magnificent organ at the center of our being – our heart.

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Gather ye Guides

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Gather ye Guides by Annie B Kay - anniebkay.com
Does everyone know by now that none of us are ever alone? That we all have guides – ancestral, animal, plant and angelic beings swirling about us pretty much all the time? Being introduced to my spirit guides has deeply enhanced my own life, and I encourage you to explore yours.
How do you find your guides? Here are a few ideas:

Pay attention

Is there anyone in your family (including pets!) that has passed on that you had a deep and special bond with, or who had a bit of the bodhisattva (love bunnie) in them? It is very likely that a part of them is still with you, but perhaps you are only aware of them on occasion in dreams. You can begin to connect with them in your dream (there are courses for that!) and you’ll often find that if and when you do, they become more present in your waking life.
You can ask, before you head off to sleep, for a dream that connects you with a guide who can help you at this time in your life. You can take notes – keep a dream journal of when you see them.

Go to where they live

From my experience, guides tend to hang out mostly in non-ordinary consciousness. I have met guides in dreams, when I was really sick and delirious, and when I was in an altered state thanks to medicine, breath work or being in a place conducive to it. So, the more time you spend in meditation, day-dreaming, sleep-dreaming and the like, the more likely you will encounter a guide.

Don’t be afraid to connect, but be discerning

Your guides are benevolent beings who want the best for you. They won’t be or feel creepy (though they may be funny or ironic), threatening or malevolent. If you don’t feel comfortable with them, I would recommend steering clear. You can go slow.
Once you have recognized someone, perhaps in your dreams, just say hello and because it is likely the family-member version, I don’t need to cue you on what to say. You might ask it a question, you might have a full conversation. If you do, remember to say thanks if you get a response to your query.

No rush.

If your guide doesn’t come to you today or tomorrow, no worries. They are there. I find that when I am open to them, they come wandering in. The animals, the grandparents, the being whom I don’t yet recognize but always knew was there. There they are. It’s just a matter of time. No rush.
Gather ye Guides by Annie B Kay - anniebkay.com

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How Mindful Presence Transforms

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How Mindful Presence Transforms by Annie B Kay - anniebkay.com
This month, I’m launching a telehealth private practice. Very exciting. You can now work with me individually online. I’m beginning with Tuesday and Thursday afternoon/evenings for privates and going from there. Wednesday at 6:30 PM EST is an online Mindful Presence Group.
One of the reasons I am partnering with the platform that I am is the capacity to do online groups – we can cyber-gather to meditate, brainstorm, collaborate. The first one that I’m launching is a weekly Mindful Presence Group. I’m launching that one first because I think that it is a powerful basic structure that supports our becoming more of who we intend to be – it supports change. It helps manage stress, forms community, and nudges us along the practice of mindfulness meditation. To paraphrase from my meditation teacher:

Meditation practice helps us quiet down, lets us catch up with ourselves. It leads us to and allows us to gently rearrange, the center of our being. No one else can do this work for you. Only meditation can unlock these doors.

While it does not replace face-to-face connection, it is easy and cost-effective (about $20/session) to practice.

Here is more about the practice:

Mindful presence eases you into meditation! The practice of presence – when we get clear about what is going on, and speak it, particularly in a supportive group, helps us understand that we are not alone and that life is…beautifully imperfect. For everyone. We witness another’s experience silently, with open hearts. Being heard by others in this way can make it easier to move with confidence into a deeper appreciation of life.
Each group is limited to 12 participants.

Outline for the 60-minute call:

  • Annie: Welcome and meditation (10 min)
  • Each participant speaks for 2-3 minutes (Annie will facilitate – it’s easy AND speaking is optional…you can just listen if you prefer)
  • Annie integrates and offers a follow-up question or deepener
  • Group members share as desired, time allowing (Annie will facilitate)
  • Annie closes with a brief meditation

Basic ground rules of conscious communication:

  • Statements come from your experience: “I am experiencing…”, “I am feeling…”
  • Resist the temptation to cross-talk. While something someone else says may resonate with you, resist saying “I agree…” or “That reminds me of…”
  • When someone has the floor, we are silent witnesses to their report. We simply hold space for one another.
  • You don’t have to speak – you can pass. Too, when you are complete, let us know by saying “thanks,” or “that’s it.”

Give it a try!
It is a group meditation and conscious communication practice rolled into one.

Here’s the link to join in. 

How Mindful Presence Transforms by Annie B Kay - anniebkay.com

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What is Yoga Therapy?

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What is Yoga Therapy? by Annie B Kay - anniebkay.com
…and can it help me?
Pull up a chair and let me tell you the story of professional yoga in America over the last few decades and I will tell you what yoga therapy is and if it can help you.
Twenty years ago when I first began my own yoga practice, no one would have thought that yoga would be where it is now. Yoga has had more than it’s share of moments in the spotlight. That’s in no small part to the way that Western science has recognized the unique gifts that yoga practice bestows – so, the mechanisms by which yoga does what it does are being elucidated and at a furious clip. The field of yoga is doing its best to become more professional, so standards are evolving and certifications are on the rise. Thus it is with the International Association of Yoga Therapy (IAYT). They’ve recently offered a certification in yoga therapy, the C-IAYT, which I was grandparented into. The Yoga Alliance (YA) has stated that simply having an RTY does not adequately train you to offer yoga therapy to those with medical conditions.
Yoga is a multi-dimensional practice, and that’s what makes it so therapeutic when used skillfully. It has the physical posture practice that you have seen – the triangle, the warrior, the headstand and so forth. It has a mental aspect to practice – you focus your mind in a particular way inside your body as you practice, releasing the lists of to-dos and the relitigating of the past that is so common in our everyday distracted minds, and instead, we are invited to be absorbed in the sensations within. And, there is a breath or energy aspect of it. You use your breath in particular ways with particular aims in mind.
All of these aspects of yoga are going on at the same time. In yoga therapy (YT), we take advantage of what each of the multi-dimensional aspects of yoga can do, and we apply them within an evidence-based framework. For me, it’s within a Medical Nutrition Therapy (MNT) framework. MNT is an evidence-based approach to nutrition to address health issues. I use YT too, for example, address constipation by creating more space in the torso with breathing exercises, self-massage, and inversion postures. These techniques are added to the foods, fluids, and herbs Western science suggests can be helpful to resolve the issue.
Can YT help you? The short answer is if you are seeking lifestyle medicine to address a health condition, then yes, YT can be part of that program. Yoga can help support positive change, help us learn to move more skillfully, and provides us a philosophical framework through which to become our most skillful, kindest, most compassionate selves.
YT is a set of tools for use within my licensed nutrition practice. I hope to share with nutritionists and with yoga teachers my approach to blending these two sciences in a teacher training program. But, one step at a time. In the meantime, I’ll be offering YT-MNT in my telehealth practice opening in September.
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Non-attachment While Caring: Book Review

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Non-attachment While Caring- Book Review by Annie B Kay - anniebkay.com
Since I’ve started reviewing books, I should mention the book that I carry with me. It’s in my bag, everywhere I go. All. the. time.
I pulled it out in Vieques when I felt left out for a few moments and ended up having lunch alone while my husband lunched at the next table over with a most attractive woman of his own age (we were all in love this one hot 65-year old Alaskan woman).
I pull it out when I see someone in a leadership position act, well, not like the leader we’d hoped for. I carry it with me. I pull it out when I feel outraged or like I’ve been unheard or cheated or judged.  It helps me and reminds me to keep on keeping on the path I’ve chosen.
How to Be Happy All the Time by Paramhansa YoganandaIt’s How to Be Happy All the Time by Paramhansa Yogananda. The basic lesson is non-attachment. The message is there is absolutely nothing to get too excited about.
That doesn’t mean don’t care. Care. Please. Care enough to be loving and deeply connected with those close to you who are easy to love as well as those you don’t yet know enough to love, and even those you decidedly do not love in this moment. Just know when you get riled up, that’s your signal to practice. Calm down, look around and practice.
The set of reminders include excellent old saws: cultivate a positive state of mind, take care of your body, keep practicing and should difficulties comes along, know that we all have them, they are not personal (though they feel that way) and look for the good in challenges. Do your best to continue your practice.  It’s a long explanation, really, on why we should meditate and how it makes us happier.
Here’s what Yogananda had to say:

“The most important condition for lasting happiness is even-mindedness. Remain ever calmly centered in the Self within. As a child’s sand castle disintegrates before invading waves, so does a restless mind, lacking strength of will and perseverance, succumb to the pounding it receives from the waves of changing circumstance.”

It’s a challenging path and at times an impossible practice. We, humans, have a pretty seriously stormy and tempestuous nature. Have you noticed? I get triggered a hundred times a day. But I find, if I practice, it makes life better – it makes me better. I make more reasoned decisions and can be more compassionate when people act in human and imperfect ways. I calm down and get clear. I can work on myself, take care of my side of the street.
Pick up a copy, carry it around and dip into it. Let it remind you to meditate. Let it remind you to practice self-care. Let me know if it helps.
To quote a Real Housewife of NJ: Namaste bitches!
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Curvy Yoga by Anna Guest-Jelley Book Review

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Curvy Yoga by Anna Guest-Jelley Book Review by Annie B Kay - anniebkay.com
Since I’ve been blogging regularly, I’ve somewhere, somehow gotten on the radar of a number of book publicists. As a lover of books and authors, I’ve been overjoyed, and have a stack of the latest greatest by my bed. Sadly, there are not so many that I can recommend to you, my beloved tribe. Yet I read on, and there are definitely gems coming out every day.
Curvy Yoga by Anna Guest-JelleyHere’s one! Curvy Yoga. Love. It is beautifully produced, good to hold, well-written, contains needed messages, and features a great author.
As a nutrition clinician for decades, I’m seeing body hatred on the rise. It seemed that there were a few years when women (and men!) were feeling better about their bodies just as they are, but the last few years have felt like a bit of a backlash of the media-perfect. Too, I’ve crossed the 50-year-old mark and going through menopause was a powerful experience, not only within my own body, but sensing (while I feel fantastic and at the top of my game) that I was plopped into some less valuable category by…many. So I am sensitive, yet not too, methinks.
It takes no small amount of courage to show up as you are these days, but Curvy Yoga is a manual to do just that. If you find yoga too….whatever, here’s a read for you. In fact, if you’ve been injured in a yoga class, or can’t find a yoga class, please take a read before giving up on yoga. If you wonder if you belong in the spandex-wrapped perfect-yoga-body competitive yoga world (you don’t!…neither do I….or most people for that matter) here’s a book for you. And if you, like me, used to be a flexible yogi, and find yourself less so, but still interested in having yoga in your life, check it out.
Curvy Yoga focuses mostly on the integrative how of practice, focusing on accessibility from a physical, mental and energetic perspective. You’ll get to know the author, with personal stories of how yoga has impacted various areas of her life. As an author of a book in a similar genre (Every Bite Is Divine – it’s the food companion to Curvy Yoga) I feel a definite kin-ship sisterhood with this author. This book, as I think of it, is a lovely companion to Yoga & Diabetes.
Ms. Guest-Jelley provides a collection of aids for doing various yoga postures with a round goddess body and using props including (my favorite) a wall to support your safe and effective practice.
If you haven’t purchased a yoga book in a while, and you’d like a lovely and accessible guide written by a fresh voice, here you go.
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Feel Achy? Here's How to Fix It

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Feel Achy? Here's How to Fix It by Annie B Kay
Feeling more generally achy and tired? There is a magic pill to fix that – it’s called movement.
As I’ve gone through midlife, my former athlete’s mindset is no longer in the house. I used to jump out of bed and run around the block, then do an hour of vinyasa yoga to start my day. Slowly (no, pretty quickly), those movement habits slipped. I often would just rather stay in bed. I tell myself that in this time of life, constructive rest is necessary.
While constructive rest and contemplative practices ARE essential for a vibrant second half of life, so is movement – maybe more than ever. But in midlife and beyond, wise active lifestyles require us to move, skillfully, even when we’d rather not. Here is the self-inquiry: when is movement fueling my life force, when is it draining my life force? The same thing goes for rest: when does rest fuel my life-force, and when does it drain? In mid-life as our bodies change, discerning how and how much to move and to rest may be the biggest factor that determines how you feel on a daily basis.
That feeling – that I’d rather just stay in bed feeling – is the feeling of our body’s mitochondria (the very energy centers located in our muscles that keep us feeling and operating well) slowing down and shutting down. Yep – that’s what’s happening on the physical level, inside. What’s happening in our mind is resistance – it’s easy to tell ourselves that we can’t or maybe will later. As we age, our body’s ability to recover needs help. From us. If you stop moving before or after menopause, you begin to age more rapidly – mitochondrial slow down happens more quickly as your muscles atrophy. That makes you feel old, tired, achy.
So, even if you are not feeling motivated. Even if your bed is comfortable and you have nice sheets and the TV is right there. If this is you, repeat this phrase:

Skillful movement begets ability to move. I am worth it. I am worth it right now, in this moment. 

Maybe you stay in bed and do some abdominals, and aim to move each joint in your body. Maybe you get up, clean and vacuum. Maybe you start with a walk around the house. Maybe you do a modified version of the scientific 7-minute workout. These movements won’t restart years of slow moving mitochondria (you might need to get a smidgen more vigorous), but it is the first step to get there. Just take the first step. No matter who you are, what age, what ability, you can move. If you are in a wheelchair, wheel and move what you can as you are able to feel better.
As we age, our exercise needs are different than earlier in life. Injuries can last longer. Recovery may happen a little more slowly, but is important – stretching is important. Movements that gently explore and maintain range of motion are critical. Warming up stiff joints with heating pads before moving them can be helpful, as can prophylactic anti-inflammatories before a walk. If you can afford a massage on a monthly or even weekly basis, great. Or try self-massage – Abhyanga, the Ayurvedic practice of self-massage, has improved the quality of my life – I recommend it!
There is nothing wrong with feeling lazy, feeling tired. Our chaotic and difficult world can make us tired even after a perfect night’s sleep. But we do need to get over the fact that we used to be able to recover from pretty much anything with a day of vegetables, water and rest, and perhaps we don’t anymore.
So, I pledge to you that I’ll do it too – get up & out, and exceed the national movement recommendations and move for at least 30 minutes each and every day. Today it’s a modified scientific 7-minute workout and some yoga OR I’ll go to the gym with my husband.
How about you?
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