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Super Easy Yoga Chair DIY

Original blog post from www.lotusheartmindfulness.com

Yoga chairs can be an expensive investment! So, instead of buying yoga chairs for $70 each, I followed a tutorial on YouTube, and transformed ordinary folding chairs into backless yoga chairs that Iyengar himself would be proud of.

HERE’S WHAT YOU WILL NEED:

Folding chairs. I used these…they are really sturdy, and come in beige, silver or black!

Gloves. I didn’t have leather gloves like the man in the video, but used some thick gardening gloves.

Pliers or vice grips. Amazon sells all sorts of them here or here.

Large screwdriver. It needs to be super-sturdy…you will use this the most to pry the backs off.

File or Dremel. My husband had a Dremel with an attachment that sands metal…so I saved a TON of time/arm strength using it! If you don’t have one, this kind of file should work.

Athletic tape or spray paint. I opted for athletic tape…thought the grip would be nice to have around the top of the chair. And, it is SO humid here in Florida, that I thought it might take WEEKS to dry.

HERE’S WHAT TO DO!: 

Use your pliers or vice grips, grab the lower edge of the chair back, and pull it away and back from the tube. Do this on both sides.This takes a bit of strength!!

Use the screwdriver to pry metal back off.

Next, using your screwdriver, wedge it between the tube and the chair back. Rock the screwdriver back and forth until you see the light of day… Make sure to have a vacuum handy…there is a lot of paint chipping off!

Keep wedging and wiggling your screwdriver in, and then all around the edge of the chair back…you will hear loud “POPS” when the welds break. some are MUCH easier to remove than others! I may or may not have cussed all the way through the chair below:

Once you take off the backs, there are super-sharp parts all along the tube (where the tube was welded to the back) that need to be filed down. My husband was nice enough to do some of the sanding for me…(lots of sparks!!). If you have long hair like I do…PULL IT INTO A PONYTAIL if you Dremel. Be safe people. Oh, and this is DEFINITELY an outside job.

Once the backs have been sanded and feel smooth to the touch, then take your athletic tape, and wrap it around the tube in the back.Once again…my husband was SUPER helpful! It’s a little tricky to keep the tape smooth around the corners…but it’s stretchy, so it wasn’t TOO bad…my husband is WAY more of a perfectionist about these things…so he was the best one for the job!

Voilà! My yoga chair is ready for use!all iAll in a neat little stack in my studio..ready to use!!

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5 Ways to Teach a Better Yoga Class

Original blog post from www.lotusheartmindfulness.com

I just got home from taking what I would consider a terrible yoga class. It was bad on so many different levels. I KNOW, I know, we aren’t supposed to be judgmental….but it got me thinking about what I would have told my teacher today, had she asked for input. This doesn’t come from a place of ego…there’s no “my teaching style is better than yours”….promise! This ultimately comes from a place of concern for the safety of the students in the  yoga class that I took today.

SO, here is some unsolicited advice for my yoga teacher today (which may or may not include a mini-rant about the importance of savasana)…and hopefully it can help you teach your class with a little more awareness and sensitivity to those taking your class.

Open your eyes. Not figuratively, LITERALLY. Literally open your eyes and look at the class. Are they able to do the simple warm-ups? Do they seem extra stiff? Are they young and fit? Super bendy? Or older and less flexible? My teacher today had her eyes closed…a LOT…and when they were open, she was fully engaged in her own practice at the front of the mat. How do your students look when they are in the poses? Are they getting close to blowing out a knee? Can you give them a verbal adjustment to help avoid a knee-blow-out-situation? You have to open your eyes to see.

Teach people not poses. It’s almost a cliché among teachers, isn’t it!! It starts with that “open your eyes” step in #1. Look at your students!! And THEN determine what you are going to teach…that might mean that your super-challenging class needs to be thrown out the window. Teaching Ardha Chandra Chapasana (sugar-cane pose) to a group of mostly 55+ women who can’t hold Ardha Chandrasana (half moon), AND who can BARELY do a lunge with ease is NOT a great idea. This is what my instructor did today. Yes, I was impressed that she could go smoothly from one balance pose to the next..but her students were frustrated, and more seriously, had an increased risk of injury because they were ATTEMPTING those poses with little to no instruction, and absolutely no modifications.

Be logical in your sequencing. Work up to your challenging poses. Working toward Bakasana (crane)? Make sure you do plenty of core so that it helps your students learn how to use their abs in a way that will increase their chance of success in this pose. If you don’t have a peak-pose, think about the progression of poses…You learned this stuff in teacher training, I hope. My teacher today had the following poses SPRINKLED in her class: ustrasana (camel), matsyasana (fish), baddha parsvakonasana (bound side-angle), virabhadrasana 3 (warrior 3), supta virasana (reclining hero), ardha chandra chapasana (sugar cane pose) and bakasana (crane). There was no logic to her sequencing…ESPECIALLY considering her class’ abilities. There should be no sprinkling of challenging poses in a yoga class.

Watch what you say. Please can we stop the yoga-speak? Don’t just say something because it sounds “yogic”. Take the phrase “let it go”. When you say “let it go” what do you mean? What do you want us to let go? I think it would be more beneficial to cue our breath or alignment than to tell us to “let go” in Virabhadrasana 2 (warrior 2). That happened in a class this week. Soften through the shoulders? Sure! Unclench our jaws? Absolutely! Not just a generic “let it go” please. Today we were told to “inhale love…and let it go”. I’m not so sure that I wanted to let go of love today. But…maybe it motivated me to do this post…I’m feeling extra snarky.

Let your class savasana. Come ON teachers…you KNOW this is important, don’t you?! Then shut the hell up while I’m trying to savasana, and give me more than 2 minutes. Seriously! Guide me to relaxation, and then let it be quiet…or, as quiet as it can be…I can relax to the sound of weightlifters slamming their giant weights to the floor upstairs MUCH more than I can with you reading some passage from a book you like.

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What's the Deal with Intention Setting in Yoga in Class?

Original blog post from www.lotusheartmindfulness.com

It took me a while to get it. I think my first yoga-intention, at one of my very first yoga classes, was “to make it through class without looking like an idiot”. Really. I had NO idea what the woo-woo instructor was talking about.

Here’s what I know now:

Intentions are not goals. An intention is all about what’s happening now. A goal is something you want to do in the future. So, in a yoga class…an example of an intention would be: “let me be non-judgemental”. A goal would be: “I want to nail headstand”.

Focus on the journey, not the destination. Sounds cliché, I know, but focusing on the JOURNEY is what you are doing with an intention. It’s not about nailing that headstand, yoga is about turning your awareness inward: noticing your breath and feeling the way your body is aligned in the poses. It’s all about how you are doing things on your way to your destination…and setting an intention helps you find a personalized focus during your practice.

An intention on the mat can also be applied to life…off the mat. An intention of “compassion” for your yoga class, for example, is also a great life-intention. You can be compassionate to yourself in class by not pushing yourself too far, or by giving yourself a break when you topple over in tree pose. And, I’m sure you get how being more compassionate OFF the mat is a good thing, right?! Yeah. Thought so.

To set an intention, ask yourself WHY. I think this is an easy place to start…WHY did you decide to practice yoga today? For stress relief? To look better in yoga pants? To be more flexible? To get away from the kids for an hour? We have plenty of SUPERFICIAL “why” reasons for yoga class…but take a DEEPER look at those whys, and you may find that you REALLY intend to find more ease (instead of stress), peace (getting away from the kids), more acceptance (look better in yoga pants), or more flexibility (not JUST the stretchy-touch-your-toes kind).

Your intention is your heart’s desire. This is where I get all touchy-feely…so I might lose you on this one…but that’s ok. All these deeper WHY questions can be answered by what your heart truly desires…you just have to take a moment, and ponder what that heart of yours really wants. Chances are, it’s going to be a little more meaningful than busting out a tricky arm balance.

See? Setting an intention doesn’t HAVE to be a woo-woo-esoteric-hippie-mama thing…(ok, well, maybe a LITTLE bit)…Ask yourself why, look into your heart to find those deeper reasons, and keep your intentions with you as you go about your day. Easy peasy.

Original blog post from www.lotusheartmindfulness.com

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Everything You Need to Know About Mindfulness Meditation

Where did mindfulness originate and what’s it all about? Read more in my blog!

Are you stressed?

Do you often find yourself trapped in your own head, worrying about silly details that end up being meaningless anyway?

Well, ameditationpractice that has been around for millennia may be exactly what the doctor ordered.

In fact, Dr. Jon Kabat-Zinn brought mindfulness meditation into the Western world in the late 1970’s and used it as a treatment for rising stress levels in the work force. His program is called Mindfulness-Based Stress Reduction (MBSR) and has been practiced and scientifically studied ever since.

Jon Kabat-Zinn’s work is probably the reason why you have heard the term “mindfulness”! His MBSR program is taught worldwide, and is incredibly helpful for anyone who wants to reduce the amount of stress in their lives.

WHERE DOES MEDITATION BEGIN?

Meditation is a practice that’s been around for millennia! The truth is that we don’t have an exact date for the beginnings of mindfulness meditation, but we can attribute its start to several different sources:

THE BHAGAVAD GITA

a portion of the Hindu scripture which discusses yoga practices as well as Vedic meditations and is possibly the oldest source;

THE BUDDHIST CONCEPT OF SATI

translated as mindfulness, which is the first step towards enlightenment in the Buddhist philosophy;

AND JON KABAT-ZINN

a teacher at the University of Massachusetts who is credited with first bringing mindfulness meditation into the US.

WHAT IS MINDFULNESS?

Mindfulness is the practice of consciously focusing on the present moment rather than your worries over what your kid brought to school for lunch, or what deadlines need to be met at work.

Mindfulness allows you totake inventoryof what is causing you stress during your day so you can either flip the mental switch on things that don’t need to be stressed about or know what you need to target and tackle during the rest of your day.

“You can’t stop the waves, but you can learn to surf.

— Jon Kabat-Zinn

TRY IT WITH ME RIGHT NOW.

1. Sit somewhere comfortable and quiet either sitting on a chair or on a cushion on the floor.

2. Pay attention to the way your body feels as you sit, getting a sense of gravity pulling you into the support of the chair, or cushion.

3. Bring awareness to your breath, the way it feels as it comes in through your nose and out through your mouth, or in your lungs, or your belly. Nothing to change…simply noticing

4. One of the biggest tenets of mindfulness meditation is to not judge whether a wandering thought is good or bad, but to take note of it and to let it go. Gently, kindly, bring your attention back to your breath.

5. If a thought carries you away… remembernot to judge yourself #1 you’re just starting, and #2 it happens, you’re human. Refocus on your breathing.

6. Slowly open your eyes…if they were closed…and go on with your day!

LET’S KEEP THE CALM GOING!

Lotus Heart Mindfulness home studio in Tampa, FL.

At Lotus Heart MindfulnessI believe that mindfulness meditation should be a central practice to the workday, or any day.

If you are looking for a meditation class in Tampa, there’s no place better to start than with my mindfulness workshop for stress reduction.

If you aren’t in the Tampa Bay area I offer plenty of online meditation classes, as well as mindfulness meditation online classes for 30 or 60 minutes.

I offer corporate meditation classes for those struggling to reduce stress in the workplace, as well as promote company morale.

If you aren’t already sold have a look at a few scientific studies that have shown positive links between mental health, stress reduction, increased focus, and mindfulness meditation here:

https://www.forbes.com/sites/jeenacho/2016/07/14/10-scientifically-proven-benefits-of-mindfulness-and-meditation/#7e34c26763ce

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3679190/

https://news.harvard.edu/gazette/story/2018/04/harvard-researchers-study-how-mindfulness-may-change-the-brain-in-depressed-patients/

Original blog post from http://www.lotusheartmindfulness.com

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Milk and Honey by Rupi Kaur

Have you read Milk + Honey by Rupi Kaur? You should. Really. It’s incredible. Grab your tissues. I’m not crying, you’re crying!

Rupi Kaur’s first book, Milk and Honey is the poetry collection every woman needs on her nightstand or coffee table. Accompanied by her own sketches, the beautifully honest poems read like the everyday, collective experiences of today’s modern woman. (Erin Spencer, Huffington Post)

Rupi Kaur’s writing echoes of artistry and wisdom which is seen in the work of those that have been writing for years. (Samira Sawlani, Media Diversified)

Rupi’s poetry is simple, relatable, gorgeous, and grounded in the everyday experiences of young women. (Rachel Grate, Hello Giggles)

The honest words of Rupi Kaur leave you continuously wanting more as she writes with eloquence and poise. Her work will send you to past thoughts and realities you might not have known you had.  (Sienna Brown, WildSpice Magazine)

“A must-have poetry collection about healing and hope.” (Bustle)

“At age 24, Rupi Kaur has been called the voice of her generation.” (USA Today)

“Rupi Kaur has vision beyond her years … Her work is simply but powerfully expressed, and viscerally captures both universal human experience and the particular struggles of a young woman today.” (Huffington Post)

“Discussing themes of love, loss, and healing, Milk and Honey finds a way to connect to every reader. “ (Business Insider)

“Milk and Honey brings any tormented reader to an enlightened state of self-reflection that may have taken years to accomplish alone.”   (Elite Daily)

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Have you read Milk + Honey by Rupi Kaur? You should. Really. It's incredible. Grab your tissues. I'm not crying, you're crying.⁠⠀ ⁠⠀ ⁠⠀ ⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ #unlocktampabay #igerstampa #tampameditation #tampayoga #⁠tampafl #stpete #mindful⁠ #mindfulness #mindfulnessmeditation #meditationteacher #meditate

#justbreathe #youcansitwithus #keepmeditating #meditatedaily #loveandlight #justbreathe #keepmeditating #milkandhoney #rupikaur # #bookstagram #bookworm #booklover #bibliophile #bookaddict #instabook #bookstagrammer #bookaholic #instabooks #bookstagramfeature

A post shared by Lotus Heart Mindfulness (@lotusheartmindfulness) on Nov 25, 2019 at 6:26am PST

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Lotus Heart Mindfulness

From my Instagram!

Mindfulness meditation wasn’t always my jam. Anxiety and self-judgment were my constant companions…and I didn’t even know it.⁠

I wrote a little about how I came to be a meditation teacher on my blog.

#unlocktampabay #igerstampa #tampameditation #tampayoga #⁠tampafl #stpete #mindful⁠ #mindfulness #mindfulnessmeditation #meditationteacher #meditate

#justbreathe #youcansitwithus #keepmeditating #meditatedaily #meditateeverydamnday #raiseyourvibration #loveandlight #raiseyourfrequency #justbreathe #youcansitwithus #keepmeditating #yoga #yogajokes #yogahumor #namaste #yogapose #yogalifestyle #yogateacher #yogajunkie

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50 Quotes for Mindfulness

Included in this blog post are 50 wonderful quotes for mindfulness which can guide your journey. Some are from inspirational meditation leaders like Jon Kabat-Zinn or Thich Nhat Hanh. Some are quotes from famous authors or visionaries from years past.

They all touch upon an aspect of mindfulness or bring focus to the present.

My advice? Go through the list slowly and see what speaks to you.

1. “Mindful and creative, a child who has neither a past, nor examples to follow, nor value judgments, simply lives, speaks and plays in freedom.” «���» Arnaud Desjardins

2. “We have only now, only this single eternal moment opening and unfolding before us, day and night.” «—» Jack Kornfield

3. “Envy and jealousy stem from the fundamental inability to rejoice at someone else’s happiness or success.” «—» Matthieu Ricard

4. “By breaking down our sense of self-importance, all we lose is a parasite that has long infected our minds. What we gain in return is freedom, openness of mind, spontaneity, simplicity, altruism: all qualities inherent in happiness.” «—» Matthieu Ricard

5. “Our lives are lived in intense and anxious struggle, in a swirl of speed and aggression, in competing, grasping, possessing and achieving, forever burdening ourselves with extraneous activities and preoccupations.” «—» Sogyal Rinpoche

6. “Each morning we are born again. What we do today is what matters most.” «—» Jack Kornfield

7. “To diminish the suffering of pain, we need to make a crucial distinction between the pain of pain, and the pain we create by our thoughts about the pain. Fear, anger, guilt, loneliness and helplessness are all mental and emotional responses that can intensify pain.” «—» Howard Cutler

8. “Things falling apart is a kind of testing and also a kind of healing.” «—» Pema Chodron

9. “Why, if we are as pragmatic as we claim, don’t we begin to ask ourselves seriously: Where does our real future lie?” «—» Sogyal Rinpoche

10. “Be kind whenever possible. It is always possible.” «—» Dalai Lama

11. “If one were truly aware of the value of human life, to waste it blithely on distractions and the pursuit of vulgar ambitions would be the height of confusion.” «—» Dilgo Khyentse Rinpoche

12. “Knowledge does not mean mastering a great quantity of different information, but understanding the nature of mind. This knowledge can penetrate each one of our thoughts and illuminate each one of our perceptions.” «—» Matthieu Ricard

13. “The most precious gift we can offer others is our presence. When mindfulness embraces those we love, they will bloom like flowers.” «—» Thich Nhat Hanh

14. “The basic root of happiness lies in our minds; outer circumstances are nothing more than adverse or favorable.” «—» Matthieu Ricard

15. “The mind in its natural state can be compared to the sky, covered by layers of cloud which hide its true nature.” «—» Kalu Rinpoche

16. “Observe the space between your thoughts, then observe the observer.” «—» Hamilton Boudreaux

17. “The practice of mindfulness begins in the small, remote cave of your unconscious mind and blossoms with the sunlight of your conscious life, reaching far beyond the people and places you can see.” «—» Earon Davis

18. “Life is not lost by dying; life is lost minute by minute, day by dragging day, in all the small uncaring ways.” «—» Stephen Vincent Benet

19. “As long as we have practiced neither concentration nor mindfulness, the ego takes itself for granted and remains its usual normal size, as big as the people around one will allow.” «—» Ayya Khema

20. “Impermanence is a principle of harmony. When we don’t struggle against it, we are in harmony with reality.” «—» Pema Chodron

21. “If you concentrate on finding whatever is good in every situation, you will discover that your life will suddenly be filled with gratitude, a feeling that nurtures the soul.” «—» Rabbi Harold Kushner

22. “There’s only one reason why you’re not experiencing bliss at this present moment, and it’s because you’re thinking or focusing on what you don’t have…. But, right now you have everything you need to be in bliss.” «—» Anthony de Mello

23. “Our own worst enemy cannot harm us as much as our unwise thoughts. No one can help us as much as our own compassionate thoughts.” «—» Buddha

24. “We are awakened to the profound realization that the true path to liberation is to let go of everything.” «—» Jack Kornfield

25. “I wish that life should not be cheap, but sacred. I wish the days to be as centuries, loaded, fragrant.” «—» Ralph Waldo Emerson

26. “The way to live in the present is to remember that ‘This too shall pass.’ When you experience joy, remembering that ‘This too shall pass’ helps you savor the here and now. When you experience pain and sorrow, remembering that ‘This too shall pass’ reminds you that grief, like joy, is only temporary.” «—» Joey Green

27. “Always hold fast to the present. Every situation, indeed every moment, is of infinite value, for it is the representative of a whole eternity.” «—» Johann Wolfgang von Goethe

28. “Do every act of your life as though it were the last act of your life.” «—» Marcus Aurelius

29. “Everything is created twice, first in the mind and then in reality.” «—» Robin S. Sharma

30. “Don’t believe everything you think. Thoughts are just that – thoughts.” «—» Allan Lokos

31. “Respond; don’t react. Listen; don’t talk. Think; don’t assume.” «—» Raji Lukkoor

32. “In this moment, there is plenty of time. In this moment, you are precisely as you should be. In this moment, there is infinite possibility.” «—» Victoria Moran

33. “Mindfulness is simply being aware of what is happening right now without wishing it were different; enjoying the pleasant without holding on when it changes (which it will); being with the unpleasant without fearing it will always be this way (which it won’t).” «—» James Baraz

34. “Mindfulness isn’t difficult, we just need to remember to do it.” «—» Sharon Salzberg

35. “It’s only when we truly know and understand that we have a limited time on earth – and that we have no way of knowing when our time is up – that we will begin to live each day to the fullest as if it was the only one we had.” «—» Elisabeth Kübler-Ross

36. “Begin at once to live, and count each separate day as a separate life.” ~Seneca

37. “Today, like every other day, we wake up empty and frightened. Don’t open the door to the study and begin reading. Take down a musical instrument.” «—» Rumi

38. “If you want to conquer the anxiety of life, live in the moment, live in the breath.” «—» Amit Ray

39. “In the end, just three things matter: How well we have lived. How well we have loved. How well we have learned to let go” «—» Jack Kornfield

40. “If you want others to be happy, practice compassion. If you want to be happy, practice compassion.” «—» Dalai Lama

41. “Suffering usually relates to wanting things to be different than they are.” «—» Allan Lokos

42. “If we learn to open our hearts, anyone, including the people who drive us crazy, can be our teacher.” «—» Pema Chodron

43. “If the doors of perception were cleansed, everything would appear to man as it is, infinite.” «—» William Blake

44. “Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” «—» Thich Nhat Hanh

45. “Mindfulness is the aware, balanced acceptance of the present experience. It isn’t more complicated than that. It is opening to or receiving the present moment, pleasant or unpleasant, just as it is, without either clinging to it or rejecting it.” «—» Sylvia Boorstein

46. “The best way to capture moments is to pay attention. This is how we cultivate mindfulness. Mindfulness means being awake. It means knowing what you are doing.” «—» Jon Kabat-Zinn

47. “In today’s rush, we all think too much — seek too much — want too much — and forget about the joy of just being.” «—» Eckhart Tolle

48. “When you realize nothing is lacking, the whole world belongs to you.” «—» Lao Tzu

49. “Drink your tea slowly and reverently, as if it is the axis on which the world earth revolves – slowly, evenly, without rushing toward the future; live the actual moment. Only this moment is life.” «—» Thich Nhat Hanh”

50. “As soon as we wish to be happier, we are no longer happy.” «—» Walter Landor

HOW CAN I USE THIS?

Now that you’ve read the quotes take a moment to take stock of what stuck with you most.

If you’d like, focus on one quote each day and incorporate it into your work, OR If you’re one of the people who are stuck worrying about the future or living in the past, focus on the quotes about the present and see what you can learn from them, OR pick five quotes that speak to you and try to find moments to use them every day.

The opportunities to add a little wisdom to your day are endless.

WANT TO LEARN MORE?

You’ve come to the right place. I offer plenty of classes within the Tampa Bay area for mindfulness, meditation, and yoga (including a FREE class on the first Sunday of the month on St. Pete Beach!!!)

If you’re not in the Tampa Bay area I offer online classes through a video conference application.

Corporate mindfulness meditation has been shown to boost morale in the workplace, as well as generate more creative energy, try it out for your company and see how much it can help!

WHICH WERE YOUR FAVORITE QUOTES? LET ME KNOW IN THE COMMENTS!

Original blog post from http://www.lotusheartmindfulness.com