Posts

Virtual Reiki-infused Sound Healing and Meditation Class!

Virtual Community Gathering Practice Tips

We understand that this is not the ideal way to come together to practice and how sometimes just the thought of more technology might bring shivers down our spines.  Accepting that it’s OK to feel intimidated is the first step. We are doing our best to make the connection simple and easy.  Harnessing the warrior energy within will help you to face any tech fears you might have and join us!

Once you let us know that you are interested in attending, we will send you an email that will include details around what is needed from you, including:

  • Signed Releases/Waivers of Liability forms (one time, for new students only)
  • PayPal information to facilitate payment
  • Checking your email for the Zoom link to join the class
  • A few minutes before the class, simply clicking the link within the email to be sent straight to our meeting room

To facilitate the benefits of such a virtual community practice at home, below we have provided some helpful hints:

  • Set up your mats at least 3 giant steps from your device.
  • Elevate your device 21-24″ from the floor and have it tilted forward slightly.
  • Have your props nearby.
  • Although not required, having a headset or ear buds to listen when the singing bowls are playing may enhance your listening pleasure.
  • Please know you will not need to have your audio/video camera on during the practice.  If you would prefer to reduce the number of distractions or increase the sense of privacy, we invite you to turn off your audio and video once the class starts.

Restorative Yoga Tips and Props

On the day of the class, here are some additional recommendations to create a more sacred space in advance for your practice:

  • Make sure you’ll be in a space where there won’t be any background noises, distractions or interruptions.
  • Adjusting the lighting in the room to your liking, perhaps turning off any overhead lighting and minimizing outdoor light and instead turning on a room lamp or lighting your favorite candle(s).
  • Wear warm, comfortable clothing including socks.
  • If available, bringing your favorite deck of intention cards and essential oil to your mat.
  • Placing your props (see below) to the side of your mat so they are within an easy reach during the class.

 In home prop ideas:

  • Bolster:  couch cushions or a tightly rolled comforter, towel, or blanket (can be secured with 2 ties, scarfs or belts)
  • Pillows:  couch, chair or bed pillows will do
  • Blankets:  your favorite blanket to cover yourself and either 2 additional blankets or bath or beach towels (no sheets)
  • Yoga blocks: books, either paper back or hard cover, stacked
  • Eye pillow:  hand towel, tie or scarf

Can yoga influence the gene expression of your DNA?

I believe so as I personally dove into all of the mind-body interventions yoga had to offer to prevent one of the most important risk factors for cardiovascular disease, which is the leading cause of mortality. Both of my parents were diagnosed with hypertension, with my mother getting the diagnosis in her 30s, and both went on to develop cardiovascular disease that is managed by multiple prescription medications.  When I turned 40, my physician informed me that I was pre-hypertensive, which sent me on a journey that not only reversed this diagnosis, but changed my life in so many other ways!  Different life experiences can influence your genes and cause subconscious behavioral patterns that are passed on over generations, including trauma.  And now we might be discovering how yoga and all of its contemplative practices can change and perhaps undo the damage of such life experiences.

There is a newer focus of research that is digging deeper into how the contemplative, mind-body practices of yoga impact our genes, especially in relation to the stress response and inflammation.  This body of research is looking at the autonomic nervous system’s response to stressful events, specifically the pro-inflammatory gene expression pattern.  The human body’s autonomic nervous system is made up of two main branches, the sympathetic and the parasympathetic.  When presented with signals and sensations, the autonomic nervous system responds and takes one of three pathways through these two main branches to keep us safe.  The oldest route from an evolutionary development perspective leads to immobilization (think freeze/faint) through the parasympathetic dorsal vagal nerve branch.  The next pathway to develop led to the mobilization response (think fight/flight) through the sympathetic nervous system branch.  The final one to evolve led to social engagement (think safe and social) through the parasympathetic ventral vagal nerve branch, which is unique to mammals.

When danger is sensed, the human body’s autonomic nervous system travels backwards through the sympathetic nervous system’s fight/flight response and then perhaps, if we feel trapped, to the parasympathetic dorsal vagal nervous system’s freeze/faint response.  When the body arrives in the space of immobilization for survival, it can be a long and painful journey back to the space of feeling safe and social.  So anything that might make this journey shorter and less painful is welcome!  That is where understanding how yoga can support such intentions is vital.

Without going too deep into the science (click on the button below to read more if interested in a deeper dive), when the human body encounters stress and triggers the sympathetic nervous system, it increases production of chemicals that regulate how genes are expressed, activating genes to produce proteins called cytokines that cause inflammation.  When these higher levels of cytokines persist over time, the human body is put at a higher risk of a whole range of diseases, including cancer and psychiatric disorders.  This newer research is finding that people who practice mind-body interventions such as mindfulness meditations, yoga or Tai Chi, actually reflect the opposite effect, namely a decrease in the production of cytokines, leading to a reversal of the pro-inflammatory gene expression pattern.  One of the more recent studies considered one of these mind-body interventions, specifically meditation, an emotional and attentional regulatory activity that supports a state of inner quiet.  From this inner quiet grows increased self-awareness which has the power to reduce stress-related symptoms.

To read more about the growing evidence that stress can cause changes in gene expression and how intentionally engaging in mind-body practices can transform the genetic effects of stress, click below:

Virtual Reiki-infused Sound Healing and Meditation Class!

Virtual Community Gathering Practice Tips

We understand that this is not the ideal way to come together to practice and how sometimes just the thought of more technology might bring shivers down our spines.  Accepting that it’s OK to feel intimidated is the first step. We are doing our best to make the connection simple and easy.  Harnessing the warrior energy within will help you to face any tech fears you might have and join us!

Once you let us know that you are interested in attending, we will send you an email that will include details around what is needed from you, including:

  • Signed Releases/Waivers of Liability forms (one time, for new students only)
  • PayPal information to facilitate payment
  • Checking your email for the Zoom link to join the class
  • A few minutes before the class, simply clicking the link within the email to be sent straight to our meeting room

To facilitate the benefits of such a virtual community practice at home, below we have provided some helpful hints:

  • Set up your mats at least 3 giant steps from your device.
  • Elevate your device 21-24″ from the floor and have it tilted forward slightly.
  • Have your props nearby.
  • Although not required, having a headset or ear buds to listen when the singing bowls are playing may enhance your listening pleasure.
  • Please know you will not need to have your audio/video camera on during the practice.  If you would prefer to reduce the number of distractions or increase the sense of privacy, we invite you to turn off your audio and video once the class starts.

Restorative Yoga Tips and Props

On the day of the class, here are some additional recommendations to create a more sacred space in advance for your practice:

  • Make sure you’ll be in a space where there won’t be any background noises, distractions or interruptions.
  • Adjusting the lighting in the room to your liking, perhaps turning off any overhead lighting and minimizing outdoor light and instead turning on a room lamp or lighting your favorite candle(s).
  • Wear warm, comfortable clothing including socks.
  • If available, bringing your favorite deck of intention cards and essential oil to your mat.
  • Placing your props (see below) to the side of your mat so they are within an easy reach during the class.

 In home prop ideas:

  • Bolster:  couch cushions or a tightly rolled comforter, towel, or blanket (can be secured with 2 ties, scarfs or belts)
  • Pillows:  couch, chair or bed pillows will do
  • Blankets:  your favorite blanket to cover yourself and either 2 additional blankets or bath or beach towels (no sheets)
  • Yoga blocks: books, either paper back or hard cover, stacked
  • Eye pillow:  hand towel, tie or scarf

Virtual Reiki-infused Sound Healing and Meditation Class!

Virtual Community Gathering Practice Tips

We understand that this is not the ideal way to come together to practice and how sometimes just the thought of more technology might bring shivers down our spines.  Accepting that it’s OK to feel intimidated is the first step. We are doing our best to make the connection simple and easy.  Harnessing the warrior energy within will help you to face any tech fears you might have and join us!

Once you let us know that you are interested in attending, we will send you an email that will include details around what is needed from you, including:

  • Signed Releases/Waivers of Liability forms (one time, for new students only)
  • PayPal information to facilitate payment
  • Checking your email for the Zoom link to join the class
  • A few minutes before the class, simply clicking the link within the email to be sent straight to our meeting room

To facilitate the benefits of such a virtual community practice at home, below we have provided some helpful hints:

  • Set up your mats at least 3 giant steps from your device.
  • Elevate your device 21-24″ from the floor and have it tilted forward slightly.
  • Have your props nearby.
  • Although not required, having a headset or ear buds to listen when the singing bowls are playing may enhance your listening pleasure.
  • Please know you will not need to have your audio/video camera on during the practice.  If you would prefer to reduce the number of distractions or increase the sense of privacy, we invite you to turn off your audio and video once the class starts.

Restorative Yoga Tips and Props

On the day of the class, here are some additional recommendations to create a more sacred space in advance for your practice:

  • Make sure you’ll be in a space where there won’t be any background noises, distractions or interruptions.
  • Adjusting the lighting in the room to your liking, perhaps turning off any overhead lighting and minimizing outdoor light and instead turning on a room lamp or lighting your favorite candle(s).
  • Wear warm, comfortable clothing including socks.
  • If available, bringing your favorite deck of intention cards and essential oil to your mat.
  • Placing your props (see below) to the side of your mat so they are within an easy reach during the class.

 In home prop ideas:

  • Bolster:  couch cushions or a tightly rolled comforter, towel, or blanket (can be secured with 2 ties, scarfs or belts)
  • Pillows:  couch, chair or bed pillows will do
  • Blankets:  your favorite blanket to cover yourself and either 2 additional blankets or bath or beach towels (no sheets)
  • Yoga blocks: books, either paper back or hard cover, stacked
  • Eye pillow:  hand towel, tie or scarf

Virtual Reiki-infused Sound Healing and Meditation Class!

Virtual Community Gathering Practice Tips

We understand that this is not the ideal way to come together to practice and how sometimes just the thought of more technology might bring shivers down our spines.  Accepting that it’s OK to feel intimidated is the first step. We are doing our best to make the connection simple and easy.  Harnessing the warrior energy within will help you to face any tech fears you might have and join us!

Once you let us know that you are interested in attending, we will send you an email that will include details around what is needed from you, including:

  • Signed Releases/Waivers of Liability forms (one time, for new students only)
  • PayPal information to facilitate payment
  • Checking your email for the Zoom link to join the class
  • A few minutes before the class, simply clicking the link within the email to be sent straight to our meeting room

To facilitate the benefits of such a virtual community practice at home, below we have provided some helpful hints:

  • Set up your mats at least 3 giant steps from your device.
  • Elevate your device 21-24″ from the floor and have it tilted forward slightly.
  • Have your props nearby.
  • Although not required, having a headset or ear buds to listen when the singing bowls are playing may enhance your listening pleasure.
  • Please know you will not need to have your audio/video camera on during the practice.  If you would prefer to reduce the number of distractions or increase the sense of privacy, we invite you to turn off your audio and video once the class starts.

Restorative Yoga Tips and Props

On the day of the class, here are some additional recommendations to create a more sacred space in advance for your practice:

  • Make sure you’ll be in a space where there won’t be any background noises, distractions or interruptions.
  • Adjusting the lighting in the room to your liking, perhaps turning off any overhead lighting and minimizing outdoor light and instead turning on a room lamp or lighting your favorite candle(s).
  • Wear warm, comfortable clothing including socks.
  • If available, bringing your favorite deck of intention cards and essential oil to your mat.
  • Placing your props (see below) to the side of your mat so they are within an easy reach during the class.

 In home prop ideas:

  • Bolster:  couch cushions or a tightly rolled comforter, towel, or blanket (can be secured with 2 ties, scarfs or belts)
  • Pillows:  couch, chair or bed pillows will do
  • Blankets:  your favorite blanket to cover yourself and either 2 additional blankets or bath or beach towels (no sheets)
  • Yoga blocks: books, either paper back or hard cover, stacked
  • Eye pillow:  hand towel, tie or scarf

Virtual Reiki-infused Sound Healing and Meditation Class!

This online group gathering will be conducted using Zoom’s video conferencing, which provides an option to turn off the your audio/video at any time, supporting privacy and facilitating a reduction in distractions.  For first-time attendees, signed release of liability/waiver forms will be needed.  Once these forms have been received, along with payment via PayPal, an email will be sent to you with the link and meeting ID to join the class.  We look forward to being of service to you!

Virtual Community Gathering Practice Tips

We understand that this is not the ideal way to come together to practice and how sometimes just the thought of more technology might bring shivers down our spines.  Accepting that it’s OK to feel intimidated is the first step. We are doing our best to make the connection simple and easy.  Harnessing the warrior energy within will help you to face any tech fears you might have and join us!

Once you let us know that you are interested in attending, we will send you an email that will include details around what is needed from you, including:

  • Signed Releases/Waivers of Liability forms (one time, for new students only)
  • PayPal information to facilitate payment
  • Checking your email for the Zoom link to join the class
  • A few minutes before the class, simply clicking the link within the email to be sent straight to our meeting room

To facilitate the benefits of such a virtual community practice at home, below we have provided some helpful hints:

  • Set up your mats at least 3 giant steps from your device.
  • Elevate your device 21-24″ from the floor and have it tilted forward slightly.
  • Have your props nearby.
  • Although not required, having a headset or ear buds to listen when the singing bowls are playing may enhance your listening pleasure.
  • Please know you will not need to have your audio/video camera on during the practice.  If you would prefer to reduce the number of distractions or increase the sense of privacy, we invite you to turn off your audio and video once the class starts.

Restorative Yoga Tips and Props

On the day of the class, here are some additional recommendations to create a more sacred space in advance for your practice:

  • Make sure you’ll be in a space where there won’t be any background noises, distractions or interruptions.
  • Adjusting the lighting in the room to your liking, perhaps turning off any overhead lighting and minimizing outdoor light and instead turning on a room lamp or lighting your favorite candle(s).
  • Wear warm, comfortable clothing including socks.
  • If available, bringing your favorite deck of intention cards and essential oil to your mat.
  • Placing your props (see below) to the side of your mat so they are within an easy reach during the class.

 In home prop ideas:

  • Bolster:  couch cushions or a tightly rolled comforter, towel, or blanket (can be secured with 2 ties, scarfs or belts)
  • Pillows:  couch, chair or bed pillows will do
  • Blankets:  your favorite blanket to cover yourself and either 2 additional blankets or bath or beach towels (no sheets)
  • Yoga blocks: books, either paper back or hard cover, stacked
  • Eye pillow:  hand towel, tie or scarf

Virtual Reiki-infused sound healing and meditation class!

This online group gathering will be conducted using Zoom’s video conferencing, which provides an option to turn off the your audio/video at any time, supporting privacy and facilitating a reduction in distractions.  For first-time attendees, signed release of liability/waiver forms will be needed.  Once these forms have been received, along with payment via PayPal, an email will be sent to you with the link and meeting ID to join the class.  We look forward to being of service to you!

Virtual Community Gathering Practice Tips

We understand that this is not the ideal way to come together to practice and how sometimes just the thought of more technology might bring shivers down our spines.  Accepting that it’s OK to feel intimidated is the first step. We are doing our best to make the connection simple and easy.  Harnessing the warrior energy within will help you to face any tech fears you might have and join us!

Once you let us know that you are interested in attending, we will send you an email that will include details around what is needed from you, including:

  • Signed Releases/Waivers of Liability forms (one time, for new students only)
  • PayPal information to facilitate payment
  • Checking your email for the Zoom link to join the class
  • A few minutes before the class, simply clicking the link within the email to be sent straight to our meeting room

To facilitate the benefits of such a virtual community practice at home, below we have provided some helpful hints:

  • Set up your mats at least 3 giant steps from your device.
  • Elevate your device 21-24″ from the floor and have it tilted forward slightly.
  • Have your props nearby.
  • Although not required, having a headset or ear buds to listen when the singing bowls are playing may enhance your listening pleasure.
  • Please know you will not need to have your audio/video camera on during the practice.  If you would prefer to reduce the number of distractions or increase the sense of privacy, we invite you to turn off your audio and video once the class starts.

Restorative Yoga Tips and Props

On the day of the class, here are some additional recommendations to create a more sacred space in advance for your practice:

  • Make sure you’ll be in a space where there won’t be any background noises, distractions or interruptions.
  • Adjusting the lighting in the room to your liking, perhaps turning off any overhead lighting and minimizing outdoor light and instead turning on a room lamp or lighting your favorite candle(s).
  • Wear warm, comfortable clothing including socks.
  • If available, bringing your favorite deck of intention cards and essential oil to your mat.
  • Placing your props (see below) to the side of your mat so they are within an easy reach during the class.

 In home prop ideas:

  • Bolster:  couch cushions or a tightly rolled comforter, towel, or blanket (can be secured with 2 ties, scarfs or belts)
  • Pillows:  couch, chair or bed pillows will do
  • Blankets:  your favorite blanket to cover yourself and either 2 additional blankets or bath or beach towels (no sheets)
  • Yoga blocks: books, either paper back or hard cover, stacked
  • Eye pillow:  hand towel, tie or scarf

Can meditation support your immune system, especially in light of the effects of COVID-19?

As someone that suffered with anxiety for most of my life, I am personally so grateful for my yoga practice, which includes various contemplative practices such as meditation.  (Click here for a great image that reflects the many different types of contemplative practices.)  What I found through the ongoing use of these tools is a consistent way to navigate stress to maintain my body, mind, and soul health.  Stress is still present – and I no longer have any expectations of living a stress-free life – yet it no longer accumulates into an expression of anxiety.

Meditation is a very personal experience.  It is the personal nature of the practice that can make it difficult to try and especially hard to maintain.  There are also many different forms of meditation, so it definitely is not one-size-fits-all.  Yet the intention behind meditation – to slow down the mind and help us detach from our thoughts – creates space.  It is this space that can be scary.  When we encounter stress, one of the most common tools humans go to in order to deal with the freeze/fight/flight response is distraction.  We might distract ourselves by watching shows, eating, drinking, shopping, or one of the many other forms of impulsive behaviors that bring feelings of guilt and remorse along with them.

And yet more and more research is demonstrating the benefits of meditation, including how it can support our immune system functioning, which is vital right now in light of the pandemic.  Meditation, whatever form of it that works best for you, helps to regulate the normal, natural human stress response, reducing the inevitable inflammation effects of that response.  If we can find a form of meditation that we enjoy, then this tool can become the sharpest one in our toolkit and the one we consistently turn to when we feel anxiety building.

One of the more creative methods of meditations I utilize is journaling.  This expressive writing tool has also been shown to reduce anxiety and depression.  Relax Like A Boss, a website dedicated to wellbeing and stress, put together an ultimate guide to meditation journals.  If you might consider this form of meditation, you can link to the guide here for tips on how to get started.

Contemplative practices do not have to be done for long periods of time, unless that works for you.  Another one of my favorites is conscious deep breathing, and I do this several times a day for just a few minutes.  It acts like a reset button for my nervous system.  You might count how long you inhale and how long you exhale or you can include visualizations, such as colored light.  You might add affirmations, such as inhaling peace and exhaling stress, if that helps give the thoughts in the mind the necessary mini vacation.  Simply keep in mind that you cannot do it wrong!

I think what is most exciting is how research is looking at the body-mind connection more and more and not approaching the body and mind separately when working towards health.  One recent review of the research literature focused on the interconnected physiological processes in the body that supports the continued inclusion – and expansion – of meditation in the treatment of diverse medical conditions.  What they looked at more closely is the impact of stress on the gut microbiota and how meditation supports the health of our gut, leading to a healthier mind through the regulation of neurotransmitters.  The research team recommended the integration of meditation into conventional health care and wellness models.  If you would like to read more about this review, click the button below:

Online Reiki-infused yoga, sound healing and meditation class!

This online group gathering will be conducted using Zoom’s video conferencing, which provides an option to turn off the your audio/video at any time, supporting privacy and facilitating a reduction in distractions.  For first-time attendees, signed release of liability/waiver forms will be needed.  Once these forms have been received, along with payment via PayPal, an email will be sent to you with the link and meeting ID to join the class.  We look forward to being of service to you!

Virtual Community Gathering Practice Tips

We understand that this is not the ideal way to come together to practice and how sometimes just the thought of more technology might bring shivers down our spines.  Accepting that it’s OK to feel intimidated is the first step. We are doing our best to make the connection simple and easy.  Harnessing the warrior energy within will help you to face any tech fears you might have and join us!

Once you let us know that you are interested in attending, we will send you an email that will include details around what is needed from you, including:

  • Signed Releases/Waivers of Liability forms (one time, for new students only)
  • PayPal information to facilitate payment
  • Checking your email for the Zoom link to join the class
  • A few minutes before the class, simply clicking the link within the email to be sent straight to our meeting room

To facilitate the benefits of such a virtual community practice at home, below we have provided some helpful hints:

  • Set up your mats at least 3 giant steps from your device.
  • Elevate your device 21-24″ from the floor and have it tilted forward slightly.
  • Have your props nearby.
  • Although not required, having a headset or ear buds to listen when the singing bowls are playing may enhance your listening pleasure.
  • Please know you will not need to have your audio/video camera on during the practice.  If you would prefer to reduce the number of distractions or increase the sense of privacy, we invite you to turn off your audio and video once the class starts.

Restorative Yoga Tips and Props

On the day of the class, here are some additional recommendations to create a more sacred space in advance for your practice:

  • Make sure you’ll be in a space where there won’t be any background noises, distractions or interruptions.
  • Adjusting the lighting in the room to your liking, perhaps turning off any overhead lighting and minimizing outdoor light and instead turning on a room lamp or lighting your favorite candle(s).
  • Wear warm, comfortable clothing including socks.
  • If available, bringing your favorite deck of intention cards and essential oil to your mat.
  • Placing your props (see below) to the side of your mat so they are within an easy reach during the class.

 In home prop ideas:

  • Bolster:  couch cushions or a tightly rolled comforter, towel, or blanket (can be secured with 2 ties, scarfs or belts)
  • Pillows:  couch, chair or bed pillows will do
  • Blankets:  your favorite blanket to cover yourself and either 2 additional blankets or bath or beach towels (no sheets)
  • Yoga blocks: books, either paper back or hard cover, stacked
  • Eye pillow:  hand towel, tie or scarf

Online Reiki-infused gentle movement and meditation class!

This online class will be conducted using WebEx’s video conferencing, which gives you the choice to turn off your camera to support giving yourself permission to make this practice your own and to facilitate a reduction in distractions.  For first-time attendees, we will need to secure a signed release of liability form, which will be sent to you via email.  Once we have this form, along with payment via PayPal, we will email you the link and meeting ID to join us on Sunday, 26th at 4 pm PST.  We look forward to be of service to you!