This month I have referred several clients to go to yoga, and Pilgrimage of the Heart Yoga studio to be specific. As an EMDR therapist who works with anxiety disorders, depression, stress, trauma and/or chronic illness or pain, I’ve found yoga to give a very positive addition to the healing process. Here are some reasons:

• It helps people learn to be kind to themselves, listening to their body and respecting it’s messages.
• It allows healing energy, or prana, to flow to weak or diseased areas, gradually strengthening them
• People learn to promote their own peace of mind, through breathing within a balanced routine
• And, research has demonstrated it can help people recover from anxiety, depression, PTSD and fibromyalgia

Personally, I make a point of having 2 hour-long yoga practices a week. It helps me to be one of the healthiest people I know. My immune system is strong. Above all, I have peace of mind despite a very full practice and a very full life! Yoga is a key to my harmony. At this time of Thanksgiving, there are many reasons for my gratitude for yoga. I especially appreciate the excellent, gentle, positive teachers at Pilgrimage. I love to say that they are uniformly excellent, while all completely unique. And despite the fact that I’ve been practicing yoga on and off for 40 years, I keep hearing new concepts and being introduced to new techniques, or variations on a regular basis, by my wonderful teachers.

Dana Terrell, LCSW, EAC
www.ComprehensiveTherapyApproach.com

Written by: John Beaudry
Trees are like yogis. They offer us a model for how to live our lives. They stand physically powerful, yet move fluidly with the forces of nature. They bow to the wind, lean towards the sun. They are vulnerable, yet strong.

My first favorite tree was a towering oak tree in the back yard of my childhood home. Its acorns, with the addition of a stick, became peace pipes. I spent a great deal of reflective time under that tree. I recall a great sycamore when I was at college. Its limbs, branched low, and reaching out horizontally for sixty feet or more, created a unique respite for me. It must have been there since before the university itself. That tree always comforted me. I would often greet it with a gentle touch on my way to or from classes. What is it that so strongly compels our affection for trees?

Trees provide us comfort. They can reduce the temperature under their canopy as much as 25 degrees. They save energy by cutting air-conditioning costs; they absorb greenhouse gasses and clean the air. Yet there is something far greater that trees do for us. They provide sanctuary for us, but also for myriad animals, insects, and microbes. Therefore, whenever we are near a tree, we are in the proximity of a community, a community in balance. On some level we sense this balance. We feel calmer, more centered.

When I need to slow down from my busy life and take a moment just for me, I sit under the canopy of a tree. I am quieted. I feel held. I feel gratitude. Won’t you join me in a moment of relaxation under your own favorite tree?
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John Beaudry is a local garden designer, installer and teacher. He is also a spiritual practitioner. He uses these skills to create gardens with a sense of place and purpose; sanctuaries that help people deepen their connection with nature. He is currently writing his first book: Designing the Bungalow Garden: How to Create Gardens and Lives Rooted in Spirit. www.beaudrydesign.com

When the hustle and bustle of the holiday season grabs you by the arm, neck, throat, or well, you know what, rather than fight back, smile at it this year and say “Thank you.”

Huh? Thank you???

Yep, “Thank You!” with a big smile of course.

With this week being Thanksgiving we are constantly being reminded to be grateful. I love it! A week where everyone is practicing and engaging in yoga. Alright, I have to admit, I tend to view my life in terms of Ayurveda, Chinese Medicine, the five elements, the eight limbs of yoga, or Vedic wisdom. That’s just how I see things.


Ishvara Pranidhana is a sanskrit term used and practiced a lot in yoga. It means “Devotion to Supreme God.” It’s one of the Niyamas, or personal observances, outlined in the Yoga Sutras by Pantanjali. If the word “God” freaks you out, like it did me for many decades, use a term that does resonate with you like “Love,” “the Universe,” “Divine,” or “All Things.” One of the easiest ways to practice Ishvara Pranidhana is by feeling, being, and acknowledging gratitude in your life. When we truly feel and share our gratitude internally and externally, magic happens all around–improved energy, better sleep, people treat us better, random acts of kindness come out of nowhere (and really, they aren’t so random). Don’t believe me?

My mom just shared a story with me the other day. She travels a lot for work and got stuck on the east coast due to a broken airplane part. Her flight to San Francisco was delayed for 48 hours. While the majority of the people were kicking and screaming over the situation, she decided to take another approach. She surrendered to the situation and decided to take the perspective that “everybody is trying to fix the situation (flight mechanics, customer service representatives, etc). I should be grateful for all these people working to get me home safely.” While others were shouting and yelling at the ticket agents, she decided to smile and let them know she was thankful for their hard work. Just by expressing her sincere gratitude, not getting upset or blaming the people who were trying to help her get home sooner, she was rerouted and given a first class seat for no extra fee. Presto!, a random gift based in gratitude.

Granted, I’m an optimist, but I know my life runs much more smoothly when I’m not fighting myself, the urge to be somewhere else (even if it’s in a long line at the store), or needing something else. I’ve learned through the years that if I ditch the December Downers, self-pity parties, and let the Frantic Shopper or Family Drama Queen take a vacation, my life is so much richer and easy.


This holiday season, feel the feeling of gratitude and find gratitude in all aspects of your life (physical, mental, emotional, spiritual). You can express gratitude inwardly and silently or outwardly through gestures and words. Express your gratitude outwardly by smiling to yourself for no reason, smiling at strangers, listening to a friend, sibling, or person on the street who always tries to start a conversation with you. Inwardly, practice gratitude through how you perceive yourself, your state of mind as you move through the airport, cash register, and sitting with family. Most importantly, share your gratitude to the Universe, or Divine, by saying “thank you” and truly feel this gratitude in every cell of your being. When we acknowledge all the gifts and blessings in our life the Universe responds with “You’re welcome.” Don’t be surprised if “You’re welcome” is an unexpected gift you’ve been patiently (or not so patiently) waiting for.

Haunani Chong Drake is a teacher at Pilgrimage of the Heart Yoga, and also a Licensed Acupuncturist. To learn more about Haunani and her offerings, visit www.haunanichong.com.

What first brought you to yoga?

My friend brought me to my first Bikram Yoga class when I was 18 years old. I would go here or there with him. Then after graduating from college, I attended the class at a YMCA in small town Amercia, –Walla Walla, Washington-famous for their sweet onions and boutique wine. In savasana something happened to me, something like a transcedental or out of body experience. I got up and most the people had already left the gym. I knew in that moment my life would never be the same.

What do you love most about yoga?

It’s a way of life, a way of looking at the world, and a way of creating deeper relationships I have with all things (family, friends, job, money, nature, the world).

What is your favorite pose and why?

Everyday is different. I’ve had some of my most profound “A-HA” moments simply sitting in sukhasana (easy pose), padmasana (lotus pose), or vajrasana (fixed firm pose, thunderbolt, or diamond throne pose).

What do you do to stay inspired or motivated in your own practice?

Teach! I’m a firm believer of “walking your talk.” Gandhi’s quotes “My life is my message” and “Be the change you want to see in the world” inspire me and become personal mantras that keep me motivated to continually uncover and discover “Who Am I?” under all these layers of Being.

Feel free to share anything else if you like.

Yoga is in everything. It’s a state of mind. Asana is just one tiny piece of sand in the vast ocean of yoga tradition. Also remember, it’s a science. It’s inevitable that the longer you practice, your life will transform in a myriad of ways (too many to list). Saying YES to this path, is saying YES to all of life’s possibilities and living in your Highest Potential! Aloha & Namaste.

I wanted to write this post about gratitude; I mean, how could I NOT write about it? It’s just after Thanksgiving, and it would seem remiss not to at least mention it. But that is all I’m going to do. Mention it. Because, my friends, so many other people have written about gratitude. Or posted quotes on Facebook. Or discussed it in their yoga classes. Now, by no means am I saying that gratitude is being over emphasized. . . quite the contrary. You can never be too thankful. It’s just that everyone else has done such a darn good job, and I’m feeling unable to do this posting justice without in some way copying or simply re-stating quotes. So instead, I’m going to write about the next obvious post-Thanksgiving topic. Food.

I’m not talking “turkey and mashed potatoes” food. I’m talking soul food. Nourishment. Most of us are fortunate enough at this time of year to have all the physical nourishment we could possibly need. There’s typically never a lack of food around the holidays, what with dinners and parties and baked goods. But what about feeding your spirit? What is it that you need to be nourished from the inside out? So often, especially during this season, we run around in a constant state of activity. Our days are full, our lives seem complete. But we can run ourselves ragged and end up feeling empty. Drained of energy. Like something is missing.

We all have different ways of “refilling” our spiritual cup. Spending an afternoon reading a yoga philosophy book to remind you of the deeper aspects of the yogic lifestyle. Climbing a mountain and literally connecting with nature. Taking an hour to listen to your favorite music for the pure joy of it. What is it for you? There are as many types of nourishment as there are people on this planet.

So, friends, I invite you to explore what works for you. What do you need to take care of yourself right now? Deep down, you know. Listen to what your spirit is asking for. Take the time for you. To fill your heart. To feed your soul.

Well, maybe not LITERALLY, but figuratively? I know I am. This is the one week “check in” to see how things are going with all of you meditators. (See last week’s post if you want to join us!) Thanks so much too each and every one of you; for coming up to me at the studio, for posting on Facebook, for leaving comments. Heck, I even got a three part text from friend letting me know how mindfulness is spilling over into her daily life. I love it! Keep it coming.

I wish I could say that I’ve been a “good little meditator” and actually sat for my five minutes every single day. I haven’t. It’s always the same thing with me, too. I get busy and “forget”. Wow. How is it that I forget to be take time to breathe? For five minutes. From here on out, I’m setting an alarm on my phone to remind me. Yes indeed, friends, I need a reminder to take time for me. Hopefully this will be a temporary crutch. Eventually I won’t need to schedule meditation time. But for now, I’m willing to employ any and all techniques to keep me on track.

So. . . if you’ve missed a day or two, or are finding resistance, what is it for you? You see, the first few days are always easy. When it’s all new and shiny, as with any type of practice or exercise, you’re typically oh-so-happy to sit down and meditate. But as the days go on, it becomes more challenging. “I don’t have time.” “I don’t need this.” “It’s just five minutes, is it really going to make a difference?” All normal thoughts. But you CAN do this. Even if you miss a day. Or two. Or five. Stay with it.

In yoga, so often my mind wanders. I’m human, right? But I always come back to my breath. Back to my intention. This is the same thing. When my mind begins to drift in a yoga class, I don’t realize it and say “Oh well, looks like I should just roll up my mat and head out. If I can’t keep focused on every breath, what’s the point?” This daily meditation practice is the same thing. If I find that I get distracted and miss a day, so what? It’s okay. Every day is a new day. Right now is all that matters. So, today, right now, I’m going to sit. And breathe.

So again, oceans of gratitude to all of you out there who are taking part in this. Keep it up. If you’re finding it easy to sit every day, awesome! If you’re like me and facing some resistance, great! It’s not necessarily supposed to be easy. You are not alone. Together, we ARE doing this.

Hello friends. I have a confession to make. I’m not proud of this. It’s not easy to share, either. Over the past six months or so, my meditation practice has become, well, for lack of a better term. . . nonexistent. For the longest time I had a daily practice. I was diligent about sitting for a minimum of 15 minutes, usually 30, before bed. I had a pretty rad set up going on in one corner in my room. My trusty pad and cushion were there next to my table. Every night I’d light a candle and give my Buddha statue a tiny nod of respect. I’d set my timer, cross my legs, wrap myself in a shawl, settle in, and breathe. Often the time would fly by. Some nights each moment seemed like an eternity. But I always came back to my cushion, back to my breath. Then, one day, I stopped. “I’ll start again tomorrow” I told myself. Yeah, that was a whole lot of tomorrows ago.

It’s time. Time for me to slow down. Time for me to sit still. Time for me to re-cultivate a daily practice. I’m setting my intention publicly. I will meditate for a minimum of 5 minutes a day, every day, for the rest of the year. Of course, the idea is that I continue on into 2012. And that I work up to longer sessions. But 5 minutes is completely realistic no matter how “busy” I get. Baby steps. I see this as a way to end this year with firm a foundation in mindfulness, and in turn to begin the new year with a more steadfast awareness in my daily life.

And so now the question is. . . . who’s with me? I invite you (yep, I mean YOU) to join me. I’m asking for help. Anyone who knows me knows that this is no small thing. Asking for help and support is not my forte. But a large part of this is about casting aside old patterns and embracing challenge and change. Let’s commit to this thing. Finish the year with time each day spent in conscious introspection. It can look however you want it to. I prefer to set a designated spot and sit because I like the ritual and creation of habits. But maybe you want to take a five minute walk; cultivate a moving meditation. Perhaps you like to sit quietly for 5 minutes before or after a yoga class to “zen out” and find your center. Whatever it looks like to you; in your car (preferably parked), at the beach, at the breakfast table. . . there’s no right or wrong way. Just set the intention and then take the action of doing, well, nothing.

For 5 minutes each day I will focus on my breath. When I have a thought arise, I will acknowledge it, let it go, and return to my breath. I will not beat myself up for a wandering mind. I will not lose determination after the 50th or 5,000th time of catching my mind drifting and returning to my breath. That’s it. Simple, and yet in no way easy.

So, whether you’re an experienced meditator who already has a daily practice, or a newbie who wants to try it out with me, let me know! Post a comment, find me in the studio, heck, if you want to do this but you’re a little shy, just send me a mental “I’m in it with you!” I’m sure your energy will reach me. I’ll check in through this blog each week; I can’t wait to hear about how it’s all going for you as well. There’s something just so comforting about knowing I won’t be doing this alone. Because, after all, in this beautiful thing called life, we’re all in it together!

“The trick is to realize that you’re always doing what you want to do… always. Nobody’s making you do anything. Once you get that, you see that you’re free and that life is really just a series of choices. Nothing happens to you. You choose.” from “The Answer Man”

The first time I heard these words, it really blew my mind. I had to pause the movie just to write it down. (I don’t remember much else about the movie – I think it was alright. But man, oh man, this quote stuck with me). I choose. Me. Whatever I want. So often, we’re conditioned to think that we have to live or be a certain way. I have to go to college and get a degree. I have to get a steady job. I have to get married and make babies. We feel these expectations; from our parents, our colleagues, or maybe even just ourselves. Society tells us how we SHOULD live our lives, and we listen.

I used to buy in to all of that. It’s almost like I was sleepwalking through my own life; living in a reactive state where I was trying to be the person I was supposed to. I mean, if I get the degree, get the job, and make the babies, then I will be happy/content/fulfilling my responsibilities as a human being, right? Um, not so much.

It’s so empowering to know, really know deep down in my core, that I get to choose. There are no right or wrong answers. While my actions will most definitely have consequences, I am never “trapped”. In a job. In a relationship. In my life. Over and over, each moment of every day, I get to choose how I want to live. Who I want to be.

What does this really have to do with yoga, you might ask? The awareness that I gain through my practice allows me to stay “awake”. Of course I’m still influenced every single day by urges telling me I should or shouldn’t do something. But, thanks to yoga, I am better able to see those urges for what they are, pause for a breath, and choose what I want. I get to create my own reality. I am in control of my own life.

It just goes to show you never know where inspiration will strike you. Who knew a couple lines from a movie would cause such a profound awakening? Yep, think I might just go back and watch that movie again. See if there are any other pearls of wisdom just waiting to be discovered.

“Courage is being scared to death… and saddling up anyway.” John Wayne

It was pointed out to me yesterday that I’m really putting myself “out there” by writing this blog. I was reminded that this is indeed bigger than just the Pilgrimage community, and that (yikes!) people are actually reading these entries. Holy cow. This realization brought me face to face with a good friend of mine. . . fear.

So, in turn, I’ve decided to write about courage. You see, I made a choice long ago (about the time I started practicing yoga) to lean into my fears. Being scared of something is hard. It’s uncomfortable. Running away, avoiding, denying. . . these are all ways of “dealing” with fear. But if we don’t turn around and take a good hard look at what scares us, how will we ever be free of it? And this is where courage comes in.

As our good friend John Wayne said, true courage is not the lack of fear, but instead being terrified of something and doing it anyway. It is a conscious choice to say “Hi. I see you (fill in the blank with your fear of choice). I will not let you run my life. I acknowledge and respect you, but I’m gonna go ahead and not listen to you. Thanks for giving me this chance to grow.”

I find opportunities to practice courage often while on my mat, but there’s one particular pose that does it every time. And no, it’s not a full inversion or some level 3 arm balance. It’s urdhva danurasana. Or full wheel, if you’re not a Sanskrit-loving geek like me. Every time this pose is offered to me I have to pause, inhale deeply, and literally brace myself. The voice in my head says loud and clear “You don’t need this; go ahead and take bridge instead. You can do this one next time.” I’m not even kidding. Every. Single. Time. This is what comes up. I made it all the way to teacher training before I even attempted to press up into this backbend. At first I could only hold it for a few seconds. Over time, I’ve gained strength and flexibility; it’s not even super physically challenging for me anymore. But that voice is still there. There’s just something about pressing my heart up, trusting my hands to hold me, and opening up my entire front body that confronts me in a way no other pose does.

Now, instead of heeding the loud voice in my head telling me to avoid and run away, I listen for the quiet one that says “It’s ok. You can do this.” Sometimes it’s hard to hear; the voice of my inner fears can be very demanding and convincing. But the little voice is there too. Nudging me on. And so I do it. I press up. Whether I come down smiling or crying, I know I have grown.

Next time you realize you’re acting out of fear, pause. Take a deep breath in. It’s ok to be afraid; we all are. But perhaps instead of listening to your fear, examine it. Be with it for a little while. Then maybe, just maybe, saddle up. Summon up the courage that I know you’ve got, and just give your fears a big ol’ “Yee-Haw!”

It’s fall. Autumn. Harvest time. I love me some So-Cal weather, but I have to say that I do miss fall in the Mid-West. The leaves change from rich greens to a myriad of golds and reds. There are only a couple weeks there where the weather is perfect; the air turns crisp, there’s not a cloud in the sky. There’s just something about this season that makes me want to wear mittens and drink hot apple cider by an outdoor fire as I watch the last rays of the sun peak over a tree-filled horizon.

But alas, here in good old San Diego that is simply not meant to be. I’ve traded deciduous trees for palms, crisp air for balmy, rolling hills for crashing waves; am I really gonna complain about that? Nope, but I do enjoy reminiscing. However, one thing about fall is the same just about anywhere you go in America; Daylight Savings Time.

This weekend we gain an hour of sleep on Saturday night. While I’m thoroughly going to enjoy staying snuggled under the covers for an extra hour for that one precious night, I know that each year the early sunsets throw me off. Darkness so soon in the evening presents a challenge for my light-loving personality. Staying motivated in the evening becomes increasingly difficult for me as the sun sets earlier and earlier. Each year I find myself envying bears. Why can’t I just eat a bunch of food, sleep for a few months, and re-awaken when the sun stays up for longer? Sounds like a great plan to me!

But alas, instead I find my way to my mat. I love hot yoga any time of the year, but once the weather starts to get chilly here (let’s be honest. . .it never TRULY gets cold!), there’s something comforting about walking into a heated room. Surrounded by other yogis who are settling into their spaces, saying their hellos and exchanging hugs. It keeps me inspired. Keeps me grounded. As I flow through my practice I breathe in the warmth, feel the sweat on my skin, feel the heat in my bones. Each time I leave with a new sense of connection and gratitude. It is that feeling that keeps me coming back; even when it’s dark, even when I’m tired, even when the couch and a good book are calling to me.

So to the early darkness I say “Thank you!” Thanks for pushing me, for making me dig a little deeper within myself to find that extra energy, and for reminding me that without the long nights, I might not realize just how precious the extended days of summer truly are.