Archive for January, 2010

Posted on January 19, 2010 - by Jennifer

Honored to be the new president of MAYA!

I was very honored recently to be voted president of a wonderful organization called the Mid-Atlantic Yoga Association(MAYA).  MAYA has been serving the yoga community since the early 1980’s and it continues to evolve to meet the needs of today’s yoga studios, teachers, and practitioners.  As a not-for-profit organization our mission is to foster and support the thriving yoga community in Maryland, Virginia, and Washington D.C. and to expand that community through events and activities that can bring yoga to even more people!  To that end, we sponsor D.C. Yoga Week, VA Yoga Week, and other events that provide free or low-cost yoga classes across the area and offer the opportunity for students to try new studios, teachers, and styles of yoga.  And this fall we are planning the first ever Yoga Film Festival!  To learn more about MAYA and upcoming events, please visit our website at www.midatlanticyoga.org or check back here.

Posted on January 6, 2010 - by Jennifer

30 Day Meditation Challenge: Drumroll please…Day 30!!!

Monday January 4, 2010:   In yoga, we babble on a lot about the journey rather than the destination.  So, it is perhaps incredibly appropriate that when I sat for my mediation on Monday, I was completely oblivious to the fact that I had, in fact, reached my goal of 30 straight days of meditation!  Colors did not explode before my eyes.  Light beams did not shoot from my belly.  The universe did not swallow me whole.  There’s no Hollywood ending to this meditation story.  In fact, I hope this 30 days isn’t really an ending at all but rather the foundation of a more regular (if not daily) meditation practice.  Later, I plan to review all 30 meditation posts and write about the experience as a whole.  I’m curious about patterns that may emerge.  But, for now, I’ll just describe what happened on Monday night.  I sat for meditation in the late evening.  Since I had the whole house to myself, I decided to chant the bija mantra and to do it with some gusto (maybe a reaction to my stealth meditations during our Luray vacation with friends?)  So I began the bija mantra and the process of moving the energy upwards.  I noticed immediately that the flow of energy was quite strong, stronger than it had been in a while.  Once focused on the two uppermost chakras (forehead and crown) I felt a return of that almost violent pulsation behind my cheeks and eyelids and up towards the crown of my head.  It was similar to experiences in several previous meditations where it felt like I was blinking rapidly and constantly (imagine a tic) even though my eyes were closed.  It felt like the energy was almost desperate to escape the confines of my body.  I decided to just see where this went so I sat there until the pulse subsided to a more gentle, wave-like movement.  After experiencing that for a while, I decided to try moving the energy back down my spine with another round of the bija mantra.  But, I wasn’t quite able to direct it.  Even as I chanted the mantras and shifted my awareness to the lower chakras, the energy continued to pulse in the upper chakras (even my prana is stubborn!)  I can best describe it as feeling a channel or tube that ran from the point between my eyebrows to my heart and back.  Energy just continued to flow steadily through that channel until I concluded the meditation.

Posted on January 5, 2010 - by Jennifer

30 Day Meditation Challenge: Day 29

Sunday January 3, 2010:  Today we drove home from Luray so I was back in my little home yoga studio for meditation.  I was glad to be back in my own spot but I had some trouble settling in at first.  I decided to work with the ham sa mantra and started working my way up the chakras but when I got to the heart chakra, my heart suddenly felt as if it were beating wildly.  It was similar to what happens to me when I’m at home alone, maybe reading quietly, and I think I hear a strange noise.  I sort of freeze a little, I strain to hear better, to decipher the sound, and I can feel my heart beat accelerating.  I did not begin this meditation in an anxious state and I felt very safe and secure but this physical sensation was so similar to the physical sensation produced by fear or anxiety that it was very distracting.  So, I decided to try to shift my awareness up to my third eye chakra (point described as between or just above the brows) to see if that would steady my heart beat.  It did.  And, as I stayed with that internal gaze at the third eye chakra, I started to see colors.  I know some meditators often see colors but I have only seen them a few times during this past month of meditation.  The colors and shapes I saw were very distinct.  At first, I saw a small yellow circle within a larger purple circle.  Then the outer purple circle bloomed into large purple flowers with small, yellow centers. It was soothing to watch these beautiful colored flowers so I stayed with it. Then, after a time, I decided to try moving the energy back down through the chakras.  Although I could feel energy flowing down towards the lower chakras, I could still see the flowers blooming at the third eye chakra for most of the remainder of the meditation.  When I finished meditating, I was curious as to whether those colors are associated with any particular chakra, or emotional or mental state, or both? So, I did some research and learned that purple is actually the color associated with the third eye chakra!  I also learned that yellow is the color associated with the solar plexus chakra.  I’m not expert enough to know what it means that I saw this combination of colors but a little research into the chakras and colors themselves gave me this information.   The third eye chakra, I read, is associated with both rational intelligence and intuition, the ability to perceive information about people or things through emotional intelligence.  It is also associated with the ability to see the truth about yourself.  If this energy is grounded and balanced, it helps us set goals and work around obstacles by tapping into our open mind and creative problem-solving skills.   We stunt growth at this chakra by  denying our own behavior patterns and believing that we are independent and don’t need help or cannot learn anything new.  But, if this chakra is over-active, it can lead to paranoia or hypersensitivity, a disconnect from reality and a feeling that everything is, somehow, about you.  The solar plexus chakra is associated with determination and will.  If this chakra is functioning well, you exude self-confidence, stand up for what you believe in, and attract good people into your life.  And you have the discipline and stamina to get through tough times. But, if it’s over-active, you can be too controlling and impatient, determined to have your own way all the time.   I’m not sure what all this adds up to exactly but as 2009 drew to an end and I tried to examine my choices and behavior and what I might change, I definitely returned again and again to several themes 1) how grateful I am for the many good, good people in my life and the opportunities I had in 2009  2)  my desire for new challenges in 2010 3) how to nurture my better qualities ( determination, passion, curiosity, creativity) and stay vigilant about certain destructive tendencies (controlling, impatient, over-sensitive).  And those musings might have left an impression on my subconscious that manifested itself in those purple and yellow flowers!  My pounding heart is still a bit of a mystery but perhaps much as we welcome change, we also fear it?

Posted on January 4, 2010 - by Jennifer

Come take a yoga class with me at…

Quiet Mind Yoga, 3423 14th St. N.W., Washington D.C. 20010 www.quietminddc.com: I teach two yoga classes per week at Quiet Mind Yoga in Columbia Heights on 14th Street., right near the intersection with Newton Street.  You’ll find me there on Fridays at 12:30 pm and on Sundays at 12 pm.  Friday is a slower flow with a bit more time spent breaking down the poses.  Sunday is a more challenging flow, often with a playful vibe.  No matter how invigorating the flow, both classes incorporate some longer-held postures in the Yin Yoga style.

Quiet Mind is a really lovely studio, both because of owner Nicole Foley’s hard work and vision and the students who come here to practice.  People are supportive and respectful, both of their teachers and their fellow students.

The studio offers a great introductory deal – $20/2 weeks of unlimited classes.  After that drop-ins are $16/class but class passes and monthly or yearly memberships can knock the price per class down to $7 or less!

Yoga District, Bloomingdale Studio, 1830 First St. N.W., Washington D.C. 20001 www.yogadistrict.com :  Yoga District’s Bloomingdale Studio at 1st and Rhode Island is in a diverse and eclectic neighborhood and the studio really reflects that.  I got a warm welcome from the staff and students and enjoy the regular crew at my Slow Flow class on Tuesday evenings at 6:30 and the students joining my new(ish) Slow Flow class on Thursday’s at 8pm.  What does slow flow mean?  Well, we don’t always flow and it’s not always slow  I’d describe the class as a combination of flowing sequences and some longer-held poses.   I sometimes teach more traditional sun salutations from the Sivananda or Ashtanga traditions but I also offer sequences influenced by dance and martial arts and teachers like Suzee Grilley and Shiva Rea.  Before we get into the “flow”, I always break down the  movements.  As we build into sequences, I offer modifications for beginners and challenges for advanced students.  So, there’s something for everyone!

One of the great things about Yoga District is their philosophy of making yoga accessible for everyone.  That means offering some of the lowest priced classes in town.  A drop-in class is only $10 (you will not find a better deal anywhere in D.C.) and multi-class passes can make classes even more affordable!

Spiral Flight Yoga, 1826 Wisconsin Avenue N.W., Washington D.C. 20007 www.spiralflightyoga.com : Look out for a Yin Yoga workshop (or several) this summer at the lovely Spiral Flight Yoga studio, right across from the recently re-opened Georgetown “social”  Safeway!

Posted on January 4, 2010 - by Jennifer

30 Day Meditation Challenge: Day 28

Saturday January 2, 2010:  So this was our last night at the vacation rental in Luray.  Some time that morning, as the wind howled outside, we lost our heat.  That set our teeth chattering inside!  Fortunately, Luray Caverns is nearby and the caves are a constant 54 degrees (which was better than we could say for the house!)  So, we went to warm up there and to marvel at  stalagmites, stalactites, flows and other cave wonders. There are a lot of really stunning formations to see in the caverns but one phenomenon that captured my attention for quite a while was the crystal pool.  This pool appears to be an entire underwater world of stalagmites and stalactites but is really just a very shallow pool of water reflecting the formations on the ceiling.  The water is so clear and still that you cannot tell that what you are seeing is merely a reflection until you sort of tell your mind that it’s only an illusion and refocus your eyes.  It sounds simplistic but the optical illusion is really stunning and I couldn’t stop  repeating the process of allowing myself to see the magical underwater world in all its magnificent brilliance and depth and then forcing myself to acknowledge the reality of the shallow pool.  Yogis believe that the way we experience the entire world is a similar illusion and that meditation is one way to break through the illusion and see the “shallow pool” of our existence.  Once we do, we can let go of the thoughts and actions that bind us to this limited existence and experience a world that is boundless in its depth and brilliance.   We spent about an hour in the caves and, about halfway through, I began to feel my old nemesis, chronic back pain, radiating through my lower back and snaking into my hips.  I didn’t want to cut the trip short so I really had to shut out the sensation of the pain in order to continue walking, pausing, and appreciating the cavern in all its detail.  I’m glad I did but by the end I was a little drained.  After the caves and trip to the grocery store, we returned to our still cold home.  Hours later and a visit from the owner and his father (an HVAC man) we still didn’t really have working heat.  So, we made the best of it with hats, gloves, blankets, and a fire in the fireplace.  Naturally, I also made one last trip to the hot tub!  A lot of the cloud cover was now gone and I got the best view of the stars that last night.  But, with all this time spent appreciating natural beauty (and watching movies in front of the fire) I didn’t get to meditation until quite late.  So, it felt more like a peaceful transition to sleep than a really productive meditation.  I did sit for a good 20 minutes.  To focus, I tried the ham sa/so ham mantra and I could feel a slight upward pulse.  Earlier in the day, pain had radiated from my lower spine and now I felt easy and comfortable in my body.  Mentally, my time in the cave was probably more of a meditation – requiring me to push aside physical discomfort in order to experience insight.  Physically, that 20 minutes of seated meditation was more refreshing and afterwards I slept deeply and comfortably.

Posted on January 3, 2010 - by Jennifer

30 Day Meditation Challenge: Day 27

Friday January 1, 2010:  So, my meditation streak has officially survived into 2010!  It was not easy as I was away at a vacation rental with friends and there were books and games and bottles of wine and the “cadillac” of hot tubs (this thing had room for 16 with a variety of lights and jets and audio entertainment).  On Friday evening, several friends and I had gone into the hot tub but no one can last in hot, bubbling water longer than I can and my friends left and went inside.  So, it was just me alone with the sounds of a gusting wind and a sort of ghostly mist rising off the water and a few scattered stars.  Alone in the water on New Year’s Day, I did begin to contemplate the year I had left behind and the year I was now in.  Patience (and my general lack of it) was on my mind.  I contemplated how impatience or snap judgement had contributed to some missteps in 2009 and vowed to be more patient in the new year (I am picturing my next 30 day challenge as 30 straight days of never honking my horn!)  I thought to myself, “Couldn’t I just meditate here?”  But, it somehow seemed a little wrong. I mean, I was surrounded by nature but I was also in this very decadent toy.  So, reluctantly, I got out of the warm water and into the freezing cold air and went inside to meditate.  Maybe because I’d been in this very still, contemplative state in water, I found myself restless when I tried to sit for meditation.  I was unfocused and, I’ll admit, it was one of the few times when I felt the meditation as a burden, something I had to do rather than something I wanted to do.  Often over the past few weeks I’ve had to be use real discipline to go and sit for meditation when I’m tired or busy or distracted.  But, usually once I get settled in, those feelings pass and I’m really glad to be there.  This is one of the few times when I never really felt like I connected to the process.  I tried using the ham sa mantra.  It did provide a focus and I could feel a slow movement of energy up towards the crown of my head but I never really dove deep.  Rather, I felt like I was on the surface of the meditation, like I was in the water and I could see the waves but I could not feel their pull.

Posted on January 3, 2010 - by Jennifer

30 Day Meditation Challenge: Day 26

Thursday December 31, 2009:  So, as I mentioned in my previous post, we’ve been away at a vacation rental near Luray to welcome in 2010 and we had no internet access.  I had assumed this would be the case so I just made some daily notes about each meditation and I’m catching up on posts now.  Although I did a yoga practice in the morning (with a lovely view of the mountains) I did not opt to meditate then.  Instead I waited until early evening.  At first I was kind of kicking myself about this decision because the house was actually pretty quiet in the morning and by evening we were 6 in the house.  Due to the aforementioned thin walls and the fact that the new year celebrations were now underway, it was tough to find a quiet spot.  The previous evening, I had tried meditating on the bed in our upstairs bedroom.  But, sounds from downstairs really carried up there so I decided to try the lower level instead.  I pulled out my yoga mat and meditation shawl and sat on a cold, tile floor facing a doorway.  My spot was a little short on atmosphere but I settled in a little easier than the previous evening.  Although I could still hear my friend’s voices, laughing and talking, it actually provided a really soothing backdrop rather than a distraction.  Instead of being compelled to open my eyes, jump up, and go join them, I actually enjoyed sitting there sort of cocooned by their celebrations but not a part of them.  Their voices were sort of my mantra for this meditation as I followed their rhythm and felt the joy in the sounds.  My final meditation of 2009 was devoid of fireworks – no extraordinary lights or colors, no dazzling insights. Instead, I would describe this meditation as having a quiet sweetness that I wanted to linger in.  And maybe for a naturally fiery person like me, that is progress.

Posted on January 3, 2010 - by Jennifer

30 Day Meditation Challenge: Day 25

Wednesday December 30, 2009:  On Wednesday, we left for 4 days at a vacation home rental nestled in the mountains near Luray, VA.   There was no internet access so I have not been able to post about my meditations since my last post on Wednesday morning.  You would think a vacation home away from the city with no internet would be the perfect place to meditate.  But you would only be right if 1) said home did not have paper thin walls (it did)  2)  several of your close friends were not there with you (they were) 3)  there was neither excellent red wine nor a serious hot tub (there was).   Lovely though friends, hot tubs, and wine are, they are enemies (maybe obstacles?) to a novice daily meditator.  But, I’m happy to report that I actually did meditate daily.  On Wednesday we arrived and got settled in and, after a soak in the hot tub, I realized if I did not break away for meditation immediately, it was not going to happen.  So, I retreated upstairs to meditate seated on our bed.  I normally meditate in my home yoga studio, on the floor, with my shawl and meditation pillow.  So, physically I wasn’t quite at ease yet in this new space.  As I closed my eyes, I could hear my friends joking as they started a fire.  Someone turned on the television.  I had trouble settling in.  And I wasn’t in the mood for a mantra.   So, I tried focusing on my belly and exaggerating each inhale and exhale so that I could really feel my belly expand and contract with each breath.  This technique did effectively situate me more fully in my body and I was able to reduce the background noise to, well, background noise.  After a time, I ceased the exaggerated breathing and just sat quietly.  Perhaps it was the heat of the hot tub or the beer I’d had an hour or so earlier but I wasn’t able to generate or circulate much energy (prana, chi).  I was, however, able to withdraw my senses and appreciate the time to sit with my mind on “off”.