One of the best things about meditation is that absolutely any effort can be beneficial.
Five minutes a day is fabulous. Ten minutes before bed is lovely. Sitting in your car (parked, of course) for three minutes of silence and calm is totally worthwhile.
Did you do your meditation this morning? I didn’t. But, as my twin toddlers played happily by themselves, I found a few minutes this afternoon to sit, breathe, and re-connect. It made a big difference, even if the room was nothing like silent.
This is a sweet reminder to take the time you have and reconnect with your whole self.
Sit. Breathe. Relax. Reconnect.
Do you have two minutes right now?
Close your eyes. Turn inward. Breathe.
Ah, that’s so nice.
The same rule goes for the asana side of yoga: any effort is worthwhile.
Invite yourself to drop all ideas of what ‘sacred’ looks like, and how ‘enlightenment’ is bestowed, for the divine is revealed in the most curious of places.
You can have wild fun and still be immersed in the most sacred of practices.
The union of deep devotion and profound play is one of the joys of embodiment. Yoga is about being fully present, engaged in your own authenticity.
It’s how you live, not just how you meditate and move on your mat.
Balancing the study of the Self and the myriad worldly experiences can be a wonderful game! When you are able to be mindful of the source of the blessings in your life, gratitude pours fourth and more blessings appear. When you can rest concerns on the healing bed of truth, knowing that all truly is taken care of, the current of Grace carries you.
When you can give yourself over completely to the dance, to the music that moves you, letting thoughts dissolve into the ecstasy of the heart, you move into union. This is yoga.
This connection can happen in the silence of nature, in the busyness of work, and at the loudest of parties.
“Thank you, Universe, for taking care of all the details.”
I’m pretty sure I got this from Mike Dooley, but I’ve used it so often it feels like my own. Every time I find my mind focusing on minutia, or worried about something, I fall back to this statement of trust.
Life, according to the wisdom of yoga and other traditions, is a pattern of showing up and letting go.
For me, one of the most important ways to show up is to set intention every day. I sit quietly each morning (even if there is toddler mayhem happening around me), and choose the qualities I want to bring into my day. For example, “Today I choose joy. I am a patient and loving mother. I am healthy, creative, and choose a day full of goodness.”
Something like that. My intention is generally surrounded by gratitude music, as well. Setting intention and bringing forth an abundance of gratitude help me train my mind to show up to the present moment.
But, no matter how often you envision what you want to happen, the crucial piece is letting go, and trusting that everything will unfold perfectly. Especially when things don’t look like you think they should.
Here is one way to do that…
Mini-Meditation:
Adjust your posture so you are tall and comfortable.
Take several deep breaths, pressing pause on the rest of your day.
Bring your mind to the moment by thinking of a few things for which you are grateful.
Now, what is your intention for today?
Be clear, as you invite your higher self to help you, and set the tone for your day.
Once you’ve stated your intention (silently or out loud), let it go. Know that the energy is even now rippling out to manifest.
If you like, you can end with the affirming statement: “Thank you, Universe, for taking care of all the details.”
Sit for a little longer, enjoying the stillness of meditation.
When you take just a few moments to do this every day, it is AMAZING the difference it can make!
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I love this time of year. Okay, so maybe I’m over winter by February, but the magic and celebratory nature of late December is special to me.
One of the things I enjoy the most is balancing the busy-ness of the holiday season by tuning in to nature’s wisdom.
Winter Solstice, otherwise known as Yule, is the longest night of the year. It invites us to turn inward, to embrace the nurturing, creative potential of darkness, and be grateful for all that has come before.
It also invites us to see the light renewed, as, from this point forward, the days will grow until we reach Summer Solstice once again.
On the cycles turn, asking us to flow with the ever changing weaving of life.
I offer you this meditation as one way to observe this potent time:
Today’s message is short and sweet, a simple reminder that your breath can be your best friend.
Yesterday I stepped outside and found myself absolutely engaged in the beauty of my breath. I’d been sitting at the computer for a while, probably slouched over, and wasn’t feeling particularly energetic or centered.
Yet, after only a couple of minutes of standing tall and letting my breath flow, there was a noticeable and welcome change in my entire body.
So, please consider this an invitation:
Sit tall, breathe deep.
If you can, go outside for some fresh air, and notice the difference it makes.
If you want to take it a step further, envision the way your lungs expand, gratefully moving in all directions as you inhale the life-force of prana.
As you exhale, feel how you can effortlessly invite your body to expel just a little bit more air, gently releasing toxins or any feelings that no longer serve you.
Each inhale is a chance to start fresh, to bring more peace and wellbeing.
Each exhale is an opportunity to relax, release.
Inhale.
Exhale.
Delicious, isn’t it?
Want to make it even better? Smile! Yep, that’s right. Feels good, doesn’t it?
In the quiet this morning, while breastfeeding my sleepy twin babies, the following meditation came to me.
Strange, perhaps, that I was sort of multitasking while meditating. However, breathing deeply and centering in can happen anywhere. It only takes a few minutes or even just a few breaths to connect to your divine truth.
First I’ll give you the mantra that came to me, then the meditation/visualization that came with it. You can use it as-is or make any alterations that feel right to you.
Using the mantra in repetition allows you to build the strength of the visualization.
Mantra:
I am one with God
I am a child of the Goddess
I am an expression of Divinity
I am Love
I am bathed in Light
(A note on God/Goddess: This mantra honors Divine Feminine and Divine Masculine, yet in the grand scheme of things, all is one. Again, work with what you believe and all is well.)
Meditation:
Sit comfortably in the best posture for you at this time.
Breathe deeply.
Relax any unnecessary tension in your body.
Inwardly, allow the mantra and the accompanying visualizations to guide you to your natural state of harmony.
“I am one with God.”
Imagine as a golden beam of light comes from your divine self through your crown chakra into you. It purifies and balances your chakras, core, physical body and light body. You are now fully glowing in golden light.
“I am a child of the Goddess.”
With your intention see the grounding connection that extends from your root chakra into the very core of the earth. From there a brilliant blue ray of light rises through your entire core and reverberates in your being.
“I am an expression of Divinity.”
Feel the divine resonance of the golden light that surrounds you, and the beautiful blue light that dances within you. You are pure, grounded, and your awareness becomes clearer with each breath.
“I am Love.”
Feel a rose-white light emerge from within your heart. It grows to fill your entire body, and the blue light expands to surround you.
“I am bathed in Light.”
Breathe and feel every cell of your body sparkle with light.
Remember, you can alter this meditation and mantra so they are perfect for your own beliefs and preferences. The main thing is to align with your divine truth and feel yourself awash with light! Enjoy. 🙂
To all of us, freedom is something that is of the highest importance. We each want to feel sovereign to ourselves, able to choose what is best for our own lives and act accordingly.
But for so many people that liberation is blocked by feelings of scarcity (not enough time/money, etc.), or by very real obligations that seem to get in the way of you feeling truly free.
The key is to create freedom within.
In the words of the great Bob Marley, “None but ourselves can free our minds.”
And once you have found freedom within, that feeling informs the rest of your life–no matter what you are doing in the outside world.
Mini-Meditation:
Sit tall and comfortably, letting go of any tension in your face.
Take three slow, deep breaths: in through your nose, and out your mouth.
Feel the Earth below you, supporting you and sending you tremendous love.
Now, bring your focus to your heart.
Feel the rise and fall of your chest as your breath moves.
Your heart center calls you back to your true, divine self.
Remember who you truly are: a child of the Universe, infinitely loved. Take a moment to acknowledge that you are a bright, beautiful spirit!
Keep breathing deeply, bringing your awareness now to your third eye.
Imagine the purest light in the center of your head, even with your brow.
This light bathes your pineal gland and helps to clear your mind.
Take three (or more) slow, steady breaths, allowing this light to literally free your mind and align your mental energy with your heart energy.
As you feel this alignment and the light of your mind and heart come into harmony, bring that beam of light down into your root chakra at the base of your pelvic floor. This aligns your mind, heart, and body, bringing forth the light of your true self into the manifest world.
Take as long as you need, making sure you feel grounded and at ease.
To the freedom of us all!
Katrina
P.S. Music often creates a feeling of freedom without you having to work at it (isn’t that great?!) Check out my mantra album, which so many people have said makes them feel uplifted, peaceful, and free.
“You are what your deep, driving desire is.
As your desire is, so is your will.
As your will is, so is your deed.
As your deed is, so is your destiny.”
-Brihadaranyaka Upanishad
Hello!
I missed the newsletter last week because I was moving into my new home with my man and my 3 furry kids.
For years I’ve yearned for a home in the country, with all the peace, quiet, access to nature and freedom that brings. The sparkle of stars in all their brilliance, the sound of loons on the lake . . .
And after much searching, visualizing, and putting my requests in to the Universe, we now have a home surrounded by trees and with a view of Pinantan Lake.
While that may or may not sound like heaven to you, my point is that one of my dreams has come true. I’ve made it happen. And I’m convinced that part of the reason it has all come together, besides perserverance and hard work, is my deep trust that everything always works out for the best.
What about you? What is your dream? How can you grow even more open to the gifts of the moment while calling in the experience or situation you most want in life?
As my yoga practice and self-growth continues to evolve, I appreciate the present moment more and more. That allows me to trust in the unfolding process of life.
Sure, I keep talking about this, but here’s one of the great things that happens when you’re experiencing the Here and Now:
Your mind clears. The confusion of thoughts about past and future subsides, and you are able to enjoy the gifts you have right now.
For me that is often a practice of appreciating the purring kitty on my lap because I’ve let go of thoughts of work or the endless things that need to be done around the house.
What about you? What do you notice yourself missing when your mind wanders? How much more gratitude do you feel when you remember to be present?
We seem to need constant reminding of our true, limitless nature.
For me, the more I tune in to my Infinite Self in meditation, or read something that helps me understand the essence of my Divine self, or feel the connection I have with nature, the more I enjoy life.
I think we can grow more and more into an experiential knowing of the endless truth of who we are.
And WOW does that feel good!
You are Infinite. Truly.
The message I’m sharing with you this week invites you to find that direct access to your Infinite Self by clearing your mind, and by doing so, open to the vast expanse of wisdom available to all of us. . .
Lesson Number Three:
“Infinite wisdom is accessable to a clear mind. When small, scattered thinking is removed and your Divine self is guiding your perspective, you can tap into the limitless nature of knowing.”
When your mind is clear and you tap into that essential, limitless self, it is SO much easier to live your dreams and create your destiny.
May you live your purpose in life, one moment at a time, knowing that the mystery of All That Is offers itself to you willingly!
Inspiring Quotes
“Every breath we take, every step we make, can be filled with peace, joy and serenity. We need only be awake, alive in the present moment.”
— Thich Nhat Hanh
“What we think we become.”
— Buddha
“Learn to be calm and you will always be happy.”
— Paramhansa Yogananda
In the spirit of honesty, I continue to share my personal soul adventures with you. In these articles and in my classes I do my best to provide you with the wisdom and perspectives that are changing my life for the better.
It is my intention to make these teachings universal, always inviting you to interpret these offerings in ways that are relevant and right for YOU.
Lesson Number One: “To unlock your heart you must clear your mind.”
Right now, my growth is mostly happening on the spiritual plane. I spend a lot of time in meditation and am practicing being mindful as much as possible when I’m not sitting still.
Don’t get me wrong, there is a lot of amazing unfoldment happening in the “real world” for me too, it’s just that I’m bringing the lessons learned in meditation into my reality more and more, and that’s huge!
Yes, I keep up my physical practice with yoga and being active, which is super important to me so I feel healthy and strong, but my radical expansion is currently happening in the arena of personal growth, meditation, and applying what I learn to the day to day experience of life.
For many people, it seems like 2013 has so-far been as intense as 2012. What I’ve learned is that the Unity Consciousness and higher vibrational energies that came in during 2012 are now making it so that whatever “old, fear-based stuff” that is still lingering in our lives is coming up.
The message here is to get on with it already! Step out of the past with the lessons learned, but not the baggage.
If we keep replaying the same tracks, the same patterns, it isn’t very much fun.
However, if we can learn to let go, to flow, and to move into the truth of our higher selves then life starts to be amazingly joyful again!
One of the most important ways to get out of fear and into a higher, more free and flowing way of life is to question, clear, and consciously choose your thoughts.
Not so easy, eh? The monkey mind is tricky and messy at times.
That’s where yoga and meditation are so helpful. They give you tools to clear your mind and access your heart.
Tip: Focus on the present. Breathe deep. Re-focus on the present, on who you are and what you sense right now. Let go of scattered thoughts that don’t belong here and now. Breathe deep again. Re-focus again. And again. And again.
You’re doing great! 🙂
One of my guides, a being of a very high order who gives me messages in meditation, is helping me to understand how the conscious awareness and ordering of my thoughts shapes my reality.
Sure, this is something I’ve been intellectually aware of, but I haven’t necessarily been applying it on a moment-to-moment basis. The difference is extraordinary.
She has started giving me little lessons, sort of like the Sutras in yogic philosophy. Here is the first lesson:
“To unlock your heart you must clear your mind. You must understand beyond a shadow of a doubt that you are so much more than the things you own or the relationships you have. You are VAST. Divine. No more hiding in this human illusion of smallness. Wake up to your truth!”
I will be bringing these teachings into class, weaving them gently into the asana sequences, and offering you ways to experience them in meditation.
It is my hope that you take the pieces that call to your heart, and that they help to bring more peace, love, joy and beauty into your life.
Art by Annelie
Thoughtful Quotes
“In the infinity of life where I am,
All is perfect, whole and complete.
I no longer choose to believe in old limitations and lack,
I now choose to begin to see myself
As the Universe sees me – perfect, whole, and complete.”
― Louise L. Hay | You Can Heal Your Life
“To enjoy good health, to bring true happiness to one’s family, to bring peace to all, one must first discipline and control one’s own mind. If you can control your mind you can find the way to Enlightenment, and all wisdom and virtue will naturally come to you.”
― Buddha
“Life is one big road with lots of signs. So when you rideing through the ruts, don’t complicate your mind. Flee from hate, mischief and jealousy. Don’t bury your thoughts, put your vision to reality. Wake up and LIVE!”
― Bob Marley
“We are shaped by our thoughts; we become what we think. When the mind is pure, joy follows like a shadow that never leaves.”
— Buddha
Often this is because we tend to spread ourselves out energetically, focusing on so many things at once or sending thoughts out to different places.
The good news is that this is pretty normal, and you can collect that scattered energy back into yourself.
One way is to simply take a deep breath and intend that any parts of your energy or awareness that have gone travelling please return now.
You can also extend this intention into a beautiful meditation…
Mini-Meditation for Wholeness and Harmony:
Take a beautiful seat.
Pelvis rooted, heart lifted brightly.
Allow your breath to naturally deepen as you turn your focus there.
With each exhale, allow anything that is not in the present moment to melt away.
With each inhale, draw your own energy and awareness into yourself, calling back any scattered thoughts or energy.
Feel yourself become more and more conscious of the movement of your breath and your mindful presence in the now.
Feel your energy become more full, more complete—returning to your natural state of wholeness and harmony.
Feel yourself shine like a star with all of that energy concentrated in one place, and naturally radiating light outwards without loosing any energy or potency.
Keep breathing slow and deep, allowing yourself as much time as you’d like for this meditation.
You’re beautiful. Truly. Allow yourself to acknowledge your own beauty and light.
One of the best things about meditation is that absolutely any effort can be beneficial. 
Invite yourself to drop all ideas of what ‘sacred’ looks like, and how ‘enlightenment’ is bestowed, for the divine is revealed in the most curious of places.
Life, according to the wisdom of yoga and other traditions, is a pattern of showing up and letting go.
Mantra:
To all of us, freedom is something that is of the highest importance. We each want to feel sovereign to ourselves, able to choose what is best for our own lives and act accordingly.
Imagine the purest light in the center of your head, even with your brow.
We seem to need constant reminding of our true, limitless nature.
Free Your Mind and the Rest Will Follow
