Creating the Balance to Live By

“Balance is not something you find, it’s something you create.” — Jana Kingsford

In yoga, balance is much more than standing on one leg without wobbling — it’s a principle for living. The Sanskrit word samatva often translates as “equanimity” or “evenness of mind,” and it’s a central teaching in yogic philosophy. In the Bhagavad Gita, we are reminded that “Yoga is skill in action” — not perfection, but the ability to meet life with steadiness, whether we are in stillness or motion, in joy or in challenge.

When we look at balance through this lens, it stops being a fixed state we hope to “find” and becomes an ongoing, creative process. Instead of chasing a perfect arrangement of work, rest, relationships, and self-care, we can cultivate daily habits that keep us centered in our values. Balance becomes less about controlling circumstances and more about how we respond to the natural fluctuations of life.

I learned this truth in my own life, and later, I saw it come alive in one of my clients’ stories. Both experiences taught me that balance is not about the “right time” magically arriving — it’s something we build, moment by moment, choice by choice.

My Journey to Creating Balance

As a long-time yoga teacher and practitioner, I sometimes felt pressure to have life “figured out” more than the average bear — as though I wasn’t allowed to be messy or, heaven forbid, “unhealthy.” But as it turns out, I am all those things and more.

A few years ago, I found myself constantly running on empty. I was juggling self-employment, commitments to family and friends, and the adjustment of settling into a new town and home, all while trying to maintain some semblance of self-care. I kept thinking that if I could just get through the next deadline or task, I would finally feel balanced.

That day never came. My to-do list grew longer. My health and well-being slipped further down my priorities. The stress mounted, and I felt disconnected from myself.

It wasn’t a single aha moment that shifted things, but a series of messy missteps, disappointments, and recalibrations. I began to see that balance wasn’t about cramming everything into a perfect schedule — it was about creating space. Space for what nourished me, and space to say “no” to what drained me. I also learned I didn’t have to do it alone; I sought help from a therapist, energy workers, and my family.

Through this recalibration, I began to develop a few core habits — not as rigid rules, but as what I like to think of as small, caring gifts I offer myself. These habits became anchors for balance:

Morning Ritual: Firstly, let’s be clear — these habits are not rigid tasks, but more like caring gifts I get to give myself. The word “daily” is misleading in that it isn’t every day; it’s most days. So most mornings, I set aside the first 15–30 minutes to practice a short tai chi routine and sit in meditation. No emails, no texts, no rush. I take a moment to remind myself of what matters to me and what I want to anchor to. This helps me direct my energy in the direction of balance. This simple practice grounds me before the day’s demands take over.

Movement and Rest: Just like regular meals nourish the body and mind to meet the day’s demands, I discovered that regular movement and regular rest were essential to my physical, mental, and emotional health. Each day I try to move my body consciously and enjoyably — this might be a full yoga asana practice, lifting weights at the gym, or simply taking my dog for a long walk. Just as enriching is my time to rest. I try to give myself deliberate moments to be still — not meditating, but also not distracting myself with TV or scrolling my phone. I sit and just rest. Sometimes I nap; sometimes I simply allow myself to be still. These pauses can make all the difference in how I show up for the rest of my day.

Set Boundaries: This one proved to be the most important in learning to live in balance. Boundaries aren’t just about stating what you don’t want to do, but also about knowing what you do want to do. Healthy boundaries are how we shape our lives, our relationships, and most importantly, ourselves. I started saying “no” more often — whether it was declining additional work, limiting social obligations, or setting boundaries with my time. This was difficult at first, but it allowed me to make room for what mattered most. Setting boundaries helped me reorient my actions, thoughts, and energy toward what I valued — and that included myself. Orienting your energy toward yourself strengthens your personal shape, your identity. This becomes vital when life turns into a roller coaster; knowing what you need to stay connected to yourself and your values becomes the root system that holds you stable through the joyride.

Over time, these practices became second nature. My energy rose, my anxiety lessened, and I felt more aligned in both my work and personal life. The habits weren’t about perfect discipline — they were about loving attention, small adjustments, and making space for what nourishes me.

A Client’s Story: Creating Balance Amid Chaos

A few years ago, one of my clients—let’s call her Patricia—came to me feeling completely burnt out and overwhelmed by the constant juggling of her career and family life. She had always been the “go-to” person for everyone around her. While she loved her job and cherished her family, she often felt drained and disconnected. Her body had started to feel stiffer and more achy, a physical reminder that something was off. Like many of us, Patricia believed that if she just worked harder or managed her time better, balance would somehow fall into place. But instead, things felt like they were slipping further away. She found herself unable to show up for her young daughter in the way she wanted and was struggling to find a sense of purpose in her own life.

As we worked together, it became clear that Patricia’s struggle wasn’t about squeezing more hours into the day—it was about intentionally creating space for herself. We explored simple, nourishing habits to support her physical, mental, and emotional well-being. The key was to keep these changes small and manageable, so they wouldn’t become just another “to-do” on her list but rather gentle invitations to pause and reconnect.

Morning Reflection: Patricia began her days with a short, five-minute check-in. Instead of rushing through her routine, she’d pause to take a few deep breaths and then journal briefly to set her intention for the day. Some mornings, this happened right in bed, still waking up, before her feet touched the floor. Other days, she’d get up a bit earlier, pour herself a cup of coffee, and sit at the kitchen table, journaling before the rest of the house stirred. The biggest lesson she learned was that this practice didn’t have to be rigid or structured—it could take different forms, as long as it helped her tune into what mattered most to her each morning.

Mindful Movement: Just like her flexible morning reflections, Patricia began weaving short, mindful movement breaks into her workday. Whether it was a few gentle stretches or a quick walk outside, these pauses gave her moments of clarity and helped break up the mental fog from long hours at the desk. More importantly, they realigned her with the energy and intentions she set in the morning.

Evening Unwind: Patricia noticed how she’d move from task to task all day, only to find herself back in bed struggling to fall asleep, trapped in a cycle of stress and worry about what tomorrow would bring. Together, we created boundaries around her evenings: no work emails or phone calls after 7 PM, and no screens after 9 PM. She started using that time for activities that truly replenished her—reading, spending quality time with her children, or simply sitting quietly by herself for 15 minutes once her daughter was asleep. These moments helped her reconnect with herself and unwind before rest.

Saying “No”: Perhaps the most powerful change came when Patricia began to say “no” more often. She realized that overcommitting was diluting her energy and preventing her from giving her best to anything. Slowly, she let go of the need to be involved in every task, whether at work or at home, and instead chose to focus on what nourished her most. This shift didn’t happen overnight; it began with small steps—carving out little pockets of space and resisting the urge to fill them right away. By setting clear boundaries with her time, Patricia made room for what truly mattered: her well-being, creativity, and family.

Over the years, I’ve witnessed a remarkable transformation in Patricia. She now arrives to our sessions more grounded and present, able to fully engage and receive the support she needs. The overwhelm and chaos have eased, replaced by a gentle understanding that less truly is more—and that not everything needs to be done, or done by her. Most importantly, Patricia has reconnected with herself, and that connection has become the foundation for living a more balanced, fulfilling life.

The Power of Intentional Habits

Both Patricia’s journey and mine highlight a central yogic truth: balance is an inner state we cultivate, not an external condition we stumble upon.

In yogic philosophy, the gunas — rajas (activity), tamas (inertia), and sattva (clarity) — describe the shifting qualities of nature and the mind. Too much activity, and we burn out. Too much inertia, and we stagnate. The art is to tend toward sattva, the quality of harmony, through conscious choices.

This isn’t about perfection. It’s about noticing where we’re leaning — too much push, too much pause — and gently recalibrating. Balance, in this way, becomes an ongoing dialogue with life:

  • “What do I need today?”
  • “What can I release?”
  • “What can I welcome in?”

By practicing small, intentional habits that nurture our physical, mental, and emotional well-being, we can live in greater alignment with our values. The process is rarely linear, but it’s always creative — a skill in action.

So, if you’re feeling out of balance, remember: you don’t have to wait for the stars to align. You can begin now. Choose one thing that brings you closer to your center, and let it become a thread you weave into each day. Over time, those threads create the tapestry of a balanced life — one you’ve made with your own hands.

If you found this post helpful and want to dive deeper into creating your own balanced life, and if you’re ready for personalized support, consider booking a private 1:1 session with me — together, we can explore your unique needs and craft a plan that nurtures your well-being and helps you live with greater ease and presence.

One Root, Two Branches: Exploring the Complementary Wisdom of Restorative and Yin Yoga

In the quiet landscape of slow yoga, two practices offer us profound tools for healing, insight, and transformation: Restorative Yoga and Yin Yoga. While they both invite us to slow down, become still, and turn inward, their practices, intentions and effects on the body and mind are wonderfully distinct.

Often conflated as the same techniques, these two practices may come from the same unifying roots of yoga, but they each offer distinctly different ways of coming into practice. Rather than pitting one against the other, we can view them as two sides of the same coin—each offering a necessary and complementary experience that, together, nourish our whole being.

Restorative Yoga focuses on cultivating deep rest and rebuilding trust in the nervous system, while Yin Yoga works to gently stress and hydrate the connective tissues, creating long-lasting space in the body and clarity in the mind. One practice teaches us to yield and be held. The other asks us to meet ourselves at our edges and stay present with sensation.

In a balanced yoga life, there is room for both. And the more we understand their differences—not just in technique, but in purpose—the more skillfully we can choose the right practice for the right moment.

What follows is an in-depth exploration of how Restorative and Yin Yoga arose, what they offer, and how they guide us into wholeness—together.

Origins: From the Same Root Grows Two Traditions, Two Intentions

Restorative Yoga: A Practice Rooted in Healing and Safety

Restorative Yoga was developed by Judith Hanson Lasater, a longtime student of B.K.S. Iyengar. It was born from the therapeutic side of the Iyengar lineage, where props were used not just for alignment but to provide complete support for the body.

In the 1970s, Lasater began adapting classical poses to create sequences specifically for students recovering from stress, illness, or injury. Over time, she developed what we now recognize as Restorative Yoga—a form of yoga dedicated entirely to rest, stillness, and the restoration of the nervous system.

At the heart of the practice is the belief that rest is essential for healing, and that when we feel safe and supported, the body’s natural intelligence knows how to unwind, release, and restore balance.

Yin Yoga: A Modern Practice with Ancient Roots

Yin Yoga emerged in the late 20th century, initially introduced by Paulie Zink, a martial artist and Taoist yoga practitioner. His version, called “Taoist Yoga,” was a blend of asana, qigong, and Daoist philosophy.

Yin Yoga as we know it today was refined by Paul Grilley and Sarah Powers, who combined Zink’s approach with anatomical science and meditative awareness. Grilley emphasized the importance of stressing connective tissues (fascia, ligaments, and joints) to maintain flexibility and hydration. Powers brought in mindfulness, layering Buddhist teachings over the physical framework.

The result is a practice that seeks to balance the “yang” energy of dynamic, muscular yoga styles with the “yin” qualities of stillness, depth, and surrender—aimed not at the nervous system per se, but at the deep layers of the body’s structure.

Philosophy and Purpose: Safety vs. Stress, Holding vs. Stretching

Restorative Yoga: Building Trust in the Nervous System

The central goal of Restorative Yoga is to create the conditions for deep rest—a physiological and psychological state in which the body can heal, the mind can settle, and the nervous system can recalibrate.

This isn’t the kind of “rest” you get from collapsing on the couch while scrolling your phone. It’s a structured, intentional rest that invites you into a parasympathetic state: heart rate slows, breathing deepens, digestion improves, and muscle tone decreases. It’s the state of rest and digest that many people rarely experience in their daily lives.

Restorative Yoga is also a trauma-sensitive practice. It doesn’t push or provoke. Instead, it asks: What does your body need in order to feel safe enough to let go? The shapes are designed to reduce physical effort to zero. Props hold the body completely, allowing gravity to do the work. Over time, the body learns: It’s safe to soften. It’s okay to release. I don’t have to be on guard.

This practice is about trust. Trusting the support beneath you. Trusting that you don’t have to earn your rest. Trusting that stillness can be nourishing, not dangerous.

Yin Yoga: Creating Long-Lasting Space in the Body

Yin Yoga operates from a different paradigm. It’s not primarily about calming the nervous system—though that can certainly be a byproduct—but about accessing connective tissue and energetic pathways that aren’t reached through dynamic or muscular practice.

The central idea in Yin Yoga is that our connective tissues need stress—gentle, sustained, passive stress—in order to stay healthy. Without it, fascia becomes dry and brittle, joints stiffen, and range of motion decreases. But unlike muscles, which respond well to rhythmic contraction, connective tissues respond best to stillness and time.

By holding poses for several minutes—usually 3 to 5, sometimes longer—while keeping the muscles relatively relaxed, we place healthy, targeted stress on fascia and joints, stimulating remodeling, hydration, and increased pliability. In this way, Yin Yoga creates long-lasting spaciousness in the body.

Yin also supports emotional release. By accessing deep tissues, we often tap into stored emotions or unconscious holding patterns. The long holds invite presence with intensity. As discomfort arises, so does the opportunity to observe our habits of mind, our resistance, and our capacity to stay.

Physiology: The Nervous System vs. Connective Tissue

Restorative Yoga and Nervous System Regulation

What sets Restorative Yoga apart from almost every other form of yoga is its dedication to nervous system healing.

The poses are designed to activate the parasympathetic nervous system, which governs rest, repair, immune function, and hormonal balance. This activation doesn’t happen through effort—it happens through letting go, through releasing our resistances to what is and allowing our body/mind to be.

Each pose is held for a long time (5–20 minutes) with complete support. Bolsters lift the torso. Blankets cradle the knees. Eye pillows block light. There is no muscular effort, no edge, no goal. In this state of comfort and stillness, the vagus nerve is gently stimulated, inviting a cascade of restorative responses:

  • Heart rate slows
  • Breathing becomes diaphragmatic
  • Cortisol (stress hormone) decreases
  • Digestive function returns
  • Brainwaves slow from beta to alpha and theta states

This deep rest isn’t just restful—it’s regenerative. It helps unwind chronic patterns of stress and supports long-term nervous system resilience.

Restorative Yoga teaches the body what safety feels like—again and again—until it becomes familiar. This is especially potent for those who live with anxiety, hypervigilance, burnout, or trauma. Restorative Yoga doesn’t challenge you. It welcomes you home.

Yin Yoga and the Fascial Web

In contrast, Yin Yoga works at the level of the fascia, the continuous web of connective tissue that wraps every bone, muscle, organ, and nerve in the body. Fascia responds to long-held, passive stress by remodeling and rehydrating, making it a vital component of joint health and overall mobility.

Most yang yoga practices strengthen and stretch muscles, but they don’t penetrate deeply into the fascia or affect joint mobility. Yin fills that gap by targeting areas of the body often underused or compressed—especially the hips, pelvis, spine, and shoulders.

Each Yin pose is like a mini-meditation in anatomical inquiry. You find the shape. You settle into the edge. You wait. Over time, fascial adhesions begin to melt, hydration improves, and range of motion increases. Yin can be intense, not because it’s forceful, but because it requires presence with subtle or strong sensation.

Energetically, Yin Yoga is also aligned with Traditional Chinese Medicine. Many practitioners use the poses to stimulate meridian lines, encouraging the flow of qi (energy) through the organs and tissues. Yin becomes a form of self-acupuncture through posture—a way to balance internal energy systems by holding specific shapes.

The Role of Gravity: A Teacher in Both Practices

In Restorative Yoga: Gravity as a Supportive Force

In Restorative Yoga, gravity is not something to resist—it’s something to surrender into.

When the body is supported by bolsters, blankets, and props, we can yield to gravity without fear of collapse or injury. Gravity becomes a gentle, grounding presence. Instead of pulling us down, it invites us deeper into stillness and trust.

Think of a supported heart opener with bolsters under the back and knees—your chest floats open, but nothing is stretched or strained. The organs shift. The breath softens. Gravity is doing the work, and your job is to not interfere, to not resist.

The ability to let go into gravity is a metaphor for surrendering into life. We learn to stop gripping. We learn that it’s safe to soften. And in doing so, we remember that we are already held—by the earth, by the props, by our own breath.

In Yin Yoga: Gravity as an Agent of Stress and Stretch

In Yin Yoga, gravity plays a more active role. You still yield to it, but with the intention of allowing gravity to create traction and stress in the connective tissues.

Take a seated forward fold: the weight of your upper body, aided by gravity, gently pulls on the spine, hamstrings, and fascia of the back. You’re not pulling yourself forward with force. You’re waiting, letting time and gravity do the work.

Gravity in Yin is like a slow, steady sculptor—shaping the tissues over time, creating new space and possibility. You’re not resting on gravity. You’re allowing gravity to reorganize your structure.

This is not always comfortable. It requires mindfulness and a developing tolerance for sensation, but it leads to long-term flexibility and inner strength.

The Mind: Rest vs. Witnessing

Restorative Yoga as Meditation in Safety

Restorative Yoga is often described as a form of embodied meditation because the body is completely supported, the mind is free to rest.

Many practitioners drift into hypnagogic states—the dreamy realm between waking and sleep. Others experience clarity, emotional release, or a sense of reunion with themselves. Without effort, the mind softens. It learns that it doesn’t have to fix, figure out, or control.

This practice is especially beneficial for people whose minds are always “on.” By creating conditions of sensory withdrawal (pratyahara), Restorative Yoga offers the gift of inner silence—a return to the *being* state, where awareness is gentle and nonjudging.

Yin Yoga as Mindfulness with Intensity

Yin Yoga, while also meditative, engages the mind in a different way. Because the practice often includes mild to strong sensation, students are invited to witness their experience moment by moment. This can be challenging. You may encounter restlessness, impatience, frustration, or buried emotions, but this is where the deeper work begins. Yin teaches you to stay present with discomfort, to observe your internal landscape without immediately reacting.

It is a practice of discipline and compassion—sitting with sensation, meeting your edges, and discovering what lies just beyond your habitual reactions.

Conclusion: Embracing the Wholeness of Stillness

Restorative Yoga and Yin Yoga invite us into stillness, but they do so in beautifully different ways. Together, they create a rich tapestry of experience that supports not only the body’s healing and flexibility but also the mind’s capacity for presence, trust, and compassionate awareness.

Restorative Yoga offers the sanctuary of deep rest—where the nervous system learns it is safe to soften, release, and regenerate. It teaches us the profound power of surrender, of being fully supported by the earth and the breath, and of cultivating trust in ourselves and our environment. This practice is an invitation home to safety, nourishing the parts of us that carry tension, overwhelm, and trauma.

Yin Yoga, on the other hand, beckons us to explore the edge of sensation and embrace the slow unfolding of connective tissue. It challenges us to cultivate patience, discipline, and mindfulness as we meet discomfort without judgment. Through gravity’s gentle yet persistent pull, Yin creates lasting space in the body and invites us into deeper energetic balance and emotional insight.

Neither practice is better or more important than the other. Rather, they are two complementary threads woven together in the fabric of yoga’s wisdom. By honoring both the need for deep restorative rest and the need for mindful exploration and expansion, we create a fuller, more integrated path—one that meets us wherever we are on our journey.

If you’re curious to come to know rest—and restorative yoga—in a deeper, more profound way, I warmly invite you to join my upcoming Restorative Yoga Immersion & Teacher Training.

This offering is open to everyone—whether you’re a yoga teacher, a health practitioner, or simply someone seeking more meaningful rest and renewal. Together, we’ll explore how to cultivate deep restoration for yourself and others, with tools rooted in safety, compassion, and nervous system healing.

Spaces are limited—discover more and save your spot today.

When the Sun Stops: Pause the doing to feel the being—just like the sun.

Twice each year, the sun appears to stop. At the solstices—sol (sun) and sistere (to stand still)—we witness a cosmic breath. In the Northern Hemisphere, the Summer Solstice marks the longest day of the year, when sunlight stretches itself to its farthest reach before quietly beginning its inward return. No crash, no climax—just a subtle shift. The turning of a tide.

This moment, suspended between seasons, carries a wisdom. In a culture that equates worth with output and presence with productivity, the solstice offers a rare invitation to stop. Not from depletion, or collapse, but from reverence. To experience the wholeness of a moment that asks nothing from us. To remember what it is to simply be.

This isn’t passivity. It’s a full-bodied participation in the now. A return to rhythm, presence, and the kind of rest that restores what the pace of life often strips away.

The Rhythm Beneath All Things

In nature, nothing grows forever. The wild is cyclical, not linear. Seasons ebb and flow. Trees reach full bloom and then release. Oceans rise and fall. Every living system, including our own, follows rhythms designed for sustainability.

The Summer Solstice is nature’s crescendo—bright, expressive, powerful. And yet, even at the apex, something begins to soften. The light, having reached its summit, begins its retreat. It does not resist this movement. It does not scramble to prolong itself. It trusts the rhythm.

We, too, are rhythmic beings. Our breath flows in waves. Our energy waxes and wanes. Women’s bodies mirror the moon. And yet, how often do we override our own tides in pursuit of more?

To align with the solstice is to remember what nature already knows: that fullness is not forever, and that there is wisdom in the pause.

Solstice Stillness and the Nervous System

The brilliance of this seasonal moment is not just metaphorical—it is physiological. Our bodies crave periods of rest and recalibration. Yet most of us spend our days trapped in a chronic state of doing, chasing, producing. The sympathetic nervous system, responsible for fight-or-flight responses, stays switched on far longer than nature intended.

What suffers? Everything. Our sleep. Our digestion. Our capacity to feel joy and connection. Our ability to simply sit and be with ourselves without restlessness or guilt.

But when we consciously shift gears—when we soften our breath, lie down, release effort—we enter the parasympathetic state. The body’s healing state. The “rest and digest” realm. And it is here that the real magic happens. Cells regenerate. Hormones balance. Minds settle. Hearts open.

The solstice offers us a threshold. A reminder that rest is not something to earn after exhaustion—but a vital part of the cycle itself. A rhythm we can step into, gently, like slipping into warm water.

Restorative Yoga as a Solstice Practice

Celebrations of the Summer Solstice often centre around fire, dance, expression, and devotional activity—manifestations of brightness, expansion, and vitality. It is a season where outward energy reaches its peak, fueled by the sun’s fullest light. Yet this brilliance depends on a subtle, often overlooked moment: the sun’s stillness at its highest point, a quiet pause before the gradual return inward. This pause invites us to access a different kind of power—one rooted not in doing or achievement, but in presence and surrender.

Restorative yoga embodies this essential quality of solstice stillness. Unlike more active yoga styles focused on strength and movement, restorative yoga offers profound support to the body and nervous system, honouring the natural need to release relentless doing and gently shift toward simply being. By cradling the body fully with props, restorative practice creates a sanctuary where the nervous system can transition from sympathetic “fight or flight” activation into the parasympathetic state of rest, repair, and renewal.

This turning inward echoes the ancient yogis’ holistic vision of yoga—not merely as physical postures but as a path toward balance of body, mind, and spirit. The sages recognized that transformation arises from the dynamic interplay of effort and ease, expansion and integration. The deep stillness cultivated in restorative yoga reflects the yogic practices of pratyahara (sense withdrawal) and dhyana (meditation), which calm the nervous system, quiet the mind, and reconnect us to our essential nature. Through this, yoga guides us to live in harmony with our inner rhythms and the cycles of the world.

Within this space of support, muscles soften, breath deepens, and the usual mental chatter begins to fade. Nervous system regulation fosters emotional calm and clarity, helping us reconnect with ourselves more deeply. This restorative pause replenishes our energy reserves, allowing us to return to action from a place of balance and integration rather than depletion.

Here, there are no goals to achieve or sensations to chase. The power of restorative yoga lies in its radical invitation to surrender fully to the present moment. Each posture becomes a sacred pause—a homecoming to the self often lost in life’s busyness. This gentle slowing is a softening into our own wholeness.

Far from indulgence, this practice is essential repair. Especially during a time of year when the world pulses with outward energy, the call to slow down and reflect can feel revolutionary. Restorative yoga reminds us that growth and rest are inseparable partners, both necessary for sustaining true vitality. It is through honoring this balance—between light and shadow, doing and being—that we find the strength to engage with life fully and with greater ease.

Living in Season: Let the Light Teach You

In ancient times, the solstice was a moment of ritual, reverence, and relationship with the earth. People gathered not to conquer the light, but to honor it. They watched the skies, lit fires, and gave thanks—not just for abundance, but for the return of balance.

Today, we can carry that same spirit in simple ways.

Go barefoot on the earth. Let the sun kiss your skin. Prepare a meal using foods grown near your home and eat it slowly. Savor your own presence. Make ordinary things sacred—brushing your hair, drinking herbal tea, reading in the late-day light. Not because they’re productive, but because they’re alive.

Living seasonally is not about rigid rituals—it’s about resonance. When we stop fighting the natural rhythms of life, we begin to remember our place inside of them.

The solstice doesn’t ask us to retreat from life, but to meet it with reverence. To recognize that light is both a gift and a teacher. And that rest, far from being a weakness, is a way to protect and preserve that light within us.

Reclaiming the Sacred Feminine: Being as Medicine

The sun has long been linked with masculine energy—yang, drive, direction. Even this great fire knows when to pause. And in that pause, we are invited to meet the sacred feminine within—the part of ourselves that receives rather than pursues, feels rather than forces, integrates rather than accelerates. The solstice is a moment of balance, where day and night meet in equal measure, and masculine and feminine energies hold equal space.

The feminine energy of pausing, and slowing down, has often been neglected in modern life. Many of us have absorbed the belief that our value depends on constant action, that we must prove ourselves again and again to be enough. But the solstice offers a profound counterpoint: you are enough now. Not later. Not when you reach some milestone. Now.

Let this be a time to mother yourself gently. To tend your inner world with kindness. To soften the sharp edges of effort and surrender into the natural radiance of your being. Not because you’ve earned it, but because it is your birthright.

When we embrace this sacred pause and balance, we nourish our roots and water the unseen parts of ourselves—the parts that make all visible beauty and strength possible.

Integration: Carry the Solstice With You

The solstice isn’t just a date on the calendar—it’s a reminder of how life moves in cycles. It shows us that moments of fullness don’t last forever, and that pausing is a necessary part of that flow. Light isn’t something to cling to or use up quickly; it’s something to respect and preserve. Simply being is enough.

Take this moment to slow down and let it shift how you see yourself—the part of you that feels pressured to keep going, the part that doubts, or loses sight of what matters. Let this solstice be more than just a change of season—let it be a chance to change how you live your life.

You don’t have to constantly push to prove your worth. You don’t have to shine at full power all the time. Like the sun, your strength comes not just from rising, but also from resting.

There’s a quiet power in stillness. The sun holds its position—not out of hesitation, but because that pause is part of its cycle. The earth meets this moment with acceptance, fully present to the change that’s coming.

You can approach your own rhythm the same way. Take a moment to stop—not because you have to, but because it’s necessary. In that pause, you reconnect with what grounds you.

Stopping isn’t the end. It’s an essential part of moving forward with intention and clarity.

Slowing down and embracing stillness is a powerful way to honor this season. To support you in this, I invite you to download the Solstice Ritual Package, a gentle, guided practice designed to help you fully experience this special time. For those interested in going deeper, my upcoming Restorative Yoga Immersion and Teacher Training this October offers a rich opportunity to cultivate lasting balance, ease, and presence—not just for a season, but as a way of life.

What Is Restorative Yoga and Why It Matters Now More Than Ever

In a world that rarely pauses, where productivity is worn like a badge of honour and “busy” has become the default answer to “how are you?” Restorative Yoga offers something radical: permission to slow down, feel, and integrate.

You may have seen it on a studio schedule or heard whispers of it from a friend who swears it changed their life, but still wonder: What exactly is Restorative Yoga? And more importantly, how can it help me at this moment in time?

Let’s explore what this practice truly is—and why it’s not just helpful, but essential for our collective well-being.

What Is Restorative Yoga?

Restorative Yoga is a gentle, deeply restful practice that uses props—bolsters, blankets, blocks, straps—to support the body in positions of ease. Unlike other styles of yoga, there’s no pushing, pulling, or breaking a sweat here.

In a typical Restorative class, you may move through only four or five postures in an hour, each held for 5–20 minutes. The intention is not to do more, but to do less—to cultivate stillness and invite the nervous system to shift into a state of deep rest and repair.

It’s not about achieving a pose. It’s about allowing the body to settle, so the mind and heart can follow.

Rest vs. Sleep vs. Restorative Yoga

One of the most common misconceptions is that Restorative Yoga is just “nap time” with fancy props. But here’s the thing: rest is not the same as sleep, and Restorative Yoga is a specific therapeutic form of rest.

Sleep is essential, but it doesn’t always restore us—especially if we’re holding chronic stress or tension in the body. You can have a full 8 hours of sleep and still hold deep patterns of stress and tension in your body and mind. Restorative Yoga offers a kind of conscious rest that allows both the body and the mind to downshift, to soften and integrate the experiences of your day. It’s intentional. It’s allowing. And it’s powerful.

When we rest in this way, the body has an opportunity to shift from fight-or-flight (sympathetic nervous system) into rest-and-digest (parasympathetic nervous system). Over time, this retrains our nervous system to recognize safety—not just in stillness, but in slowness and presence.

The Science of Deep Rest

We now know what yogis have long understood: deep rest heals.

Research shows that practices like Restorative Yoga can:

  • Reduce cortisol levels (stress hormone)
  • Improve sleep quality
  • Support immune function
  • Decrease blood pressure
  • Help manage anxiety and depression
  • Improve heart rate variability (a sign of nervous system resilience)
  • Improve recovery time
  • Support greater creativity

From a physiological perspective, this practice regulates the nervous system. From a spiritual perspective, it reconnects us with our innate wholeness. And for many of us, it’s one of the few places we can learn to feel truly safe and let go.

Why Restorative Yoga Matters More Than Ever

1. We’re collectively exhausted

We’re living through a time of nervous system overwhelm—personally, socially, environmentally. Many of us are holding unprocessed stress, grief, and trauma in our tissues. Even if we’re “managing” day-to-day, our bodies are wired tight beneath the surface.

Restorative Yoga offers a sanctuary—a sacred pause—where the body can exhale, the mind can slow, and the heart can begin to soften.

This isn’t a luxury. It’s a lifeline.

2. Burnout is on the rise—especially for caregivers and helpers

Whether you’re a parent, teacher, therapist, healthcare worker, or yoga teacher yourself, you’re likely pouring energy out constantly. And if you’re not replenishing in equal measure, the result is burnout: fatigue, irritability, disconnection.

Restorative Yoga meets burnout with compassion. You don’t have to “do” anything. You are allowed to be held, supported, and nourished.

3. We’re disconnected from our bodies and our breath.
Modern life pulls us into our heads.

We think faster, scroll longer, and move quickly. Our culture rewards busyness, but often at the cost of our felt sense of being.

Restorative Yoga gently guides us back into the body—not to fix or force it, but to listen. To feel. To inhabit. This return to embodiment is where healing begins.

My Approach to Restorative Yoga: The Practice of Sacred Rest

I guide Restorative Yoga not just as a sequence of poses, but as a ritual of sacred rest. Each practice is an invitation to return to yourself—layer by layer, breath by breath.

In my sessions and trainings, I blend deep traditional yogic wisdom with the western nervous system science. I hold space for what arises. I believe rest is more than medicine, it is a return home. And I centre gentleness, curiosity, and deep listening.

I also believe Restorative Yoga is for every body. No experience is needed. No flexibility required. Just the willingness to pause—and receive.

What to Expect in a Restorative Yoga Practice

  • Supported postures using bolsters, blankets, and props
  • Extended asana (5–20 minutes per posture)
  • Minimal movement, lots of stillness
  • Guided breath, meditation or silence
  • A sense of deep calm and clarity afterward

If you’re practicing with me, you’ll likely begin with a soft landing—a gentle arrival ritual. I may guide you through a body scan or breath awareness before we ease into our first shape. You’ll be invited to let go of effort, to soften around resistance, and to explore what rest feels like in your body. You will be reminded that Yoga is a all encompassing practice, where all the parts of yourself are welcome. 

How to Begin Your Restorative Journey

You don’t need fancy equipment to start. A quiet space, a couple of pillows, a folded blanket or large towel, and a willingness to rest are all you need. Most importantly, give yourself permission.

Rest is not a reward. It’s a right.

If you’re curious to experience this firsthand, I invite you to download my free “Restorative Yoga Starter Kit” below. It includes a short practice, tips on setting up a home sanctuary, and a guided breath audio to help you downshift at the end of your day.

Final Thoughts: Rest Is Revolutionary

To rest in a world that demands hustle is an act of rebellion.

To listen to your body instead of overriding it is a return to truth.

To create space for stillness—especially when the world feels chaotic—is healing for you and everyone around you.

Restorative Yoga isn’t a trend. It’s a timeless practice that meets us exactly where we are and gently guides us back to who we are.

And right now, that return feels more important than ever.

Ready to Begin?

Download your free Restorative Yoga Starter Kit and join my email list to receive weekly inspiration, gentle practices, and updates on upcoming offerings—including my Autumn Restorative Yoga Immersion + Teacher Training.

Download Restorative Yoga Starter Kit

The Art of Flow: Unlocking the Magic of Vinyasa Yoga

When Sarah stepped into her first Vinyasa yoga class, she expected to glide effortlessly through the practice, just like the students she had seen in videos. Instead, she found herself stumbling through transitions, struggling to keep up with the breath cues, and feeling more frustrated than serene. Her Chaturanga felt like a belly flop, and by the time the instructor cued Upward Dog, she was already two poses behind. Sound familiar? If so, you’re not alone.

Vinyasa yoga is more than just a series of poses—it’s a moving meditation, a rhythmic dance between breath and body that brings both strength and serenity. But sometimes, it can feel like a struggle, like a disjointed exercise in “just getting through.” Maybe you’re rushing the transitions, feeling disconnected from your breath, or wondering why your Chaturanga feels like a crash landing. Flow doesn’t always come easily, but the good news? It can be cultivated.

In this post, we’ll dive deep into the heart of Vinyasa yoga—the philosophy behind it, the common challenges (and some ways to overcome them), and how to flow with both grace and purpose. Plus, we’ll explore the often-overlooked impact Vinyasa has on your energy body, helping you move beyond the physical and into a more intuitive, vibrant practice.

The Roots of Vinyasa Yoga

Vinyasa, in Sanskrit, means “to place in a special way.” This principle applies not just to the physical sequence of poses but to the mindfulness we bring to each movement. Vinyasa is deeply rooted in the teachings of Krishnamacharya and his student Pattabhi Jois, the founder of Ashtanga yoga. Unlike Ashtanga, which follows a fixed sequence, modern Vinyasa allows for creativity and fluidity while maintaining the breath as the guiding force.

At its core, Vinyasa is a practice of impermanence—a reflection of the transient nature of life. Each movement, like each breath, arises and dissolves. The practice teaches us to embrace change, to find steadiness in the midst of motion, and to cultivate presence rather than attachment. Just as we move from one pose to another, we are constantly moving through different phases of life. When we learn to navigate these transitions with ease—both on and off the mat—we deepen our connection to the practice.

The Role of Breath in Vinyasa Yoga

One of the biggest challenges in Vinyasa is maintaining fluidity between poses. The secret? Let your breath lead the way. Instead of thinking of each pose as a separate entity, think of your breath as the bridge that carries you from one moment to the next. Each inhale creates space, each exhale settles you into the next posture.

Breath is the invisible thread that weaves Vinyasa practice together, transforming movement into a meditative experience. Without breath awareness, a sequence of poses can feel like just exercise. With breath awareness, it becomes a moving meditation that connects body, mind, and spirit.

In Vinyasa yoga, we use Ujjayi breath—a steady, oceanic-sounding breath created by slightly constricting the throat as we inhale and exhale through the nose. This breath:

  • Helps regulate movement and create a rhythmic flow.
  • Generates internal heat, aiding in flexibility and detoxification.
  • Brings mental focus, keeping distractions at bay.

When practiced with gentle presence and tapas (discipline), breath becomes the metronome of your practice, ensuring that each movement is intentional and sustainable rather than rushed and reactive.

If you ever feel disconnected or overwhelmed in a flow, return to your breath. Slow it down, deepen it, and use it as a grounding force. When breath is steady, movement follows.

Flowing Prana Through the System

Beyond the muscles and joints, Vinyasa yoga is deeply connected to the subtle energy body, the pranic body. The way we move influences the flow of prana (life force energy) through the nadis (energy channels) and chakras (energy centers). Each inhale draws in fresh prana, while each exhale clears out stagnation. When you sync movement with breath, you create a steady, nourishing flow of energy, and a rhythm of intake and release.

Vinyasa sequences often engage the spine, stimulating energy movement from the root chakra (Muladhara) to the crown chakra (Sahasrara), promoting balance and vitality. Through both the rhythm of breathing and the contraction and expansion of energy, vinyasa can help clear energetic blockages, releasing pent-up emotions and fostering a sense of lightness and clarity. If you’ve ever left a Vinyasa class feeling like you hit the “reset” button—not just physically but emotionally and mentally—that’s the pranic shift in action.

Why Flow Feels Challenging and How to Meet it.

No matter where you are in your Vinyasa journey, there are universal experiences that most students encounter. Whether you’re stepping onto the mat for the first time or refining an advanced practice, these challenges and breakthroughs shape your growth.

Let’s talk about the struggles. You’re not alone if you’ve ever felt like Vinyasa is more of a battle than a flow. Here are some of the most common challenges and how to work through them:

1. Breath and Movement Feel Disconnected

If your breath feels out of sync with your movement, Vinyasa can feel forced rather than fluid.

Try this: Slow down. Focus on deep, even inhales and exhales, and let them be your guide. Breath first, movement second.

2. Transitions Feel Clunky or Rushed

If you’re jumping from one pose to the next without a sense of continuity, the practice loses its meditative quality.

Try this: Think of transitions as poses themselves. Move mindfully, with control, and savor the space between postures.

3. Strength and Stability Are Missing

Wobbly warriors and shaky Chaturangas? A lack of strength can make flow feel like a struggle.

Try this: Engage your core and slow down. Strength-building drills like plank holds and controlled step-throughs can make a huge difference.

4. Relying on Momentum Instead of Control

If you’re using speed rather than muscle engagement, you’re missing out on the true essence of Vinyasa.

Try this: Focus on muscular activation, especially in transitions like stepping forward from Downward Dog. Move from your center, not from momentum.

5. Wrist and Shoulder Strain

Lots of weight-bearing movements can take a toll if alignment isn’t right.Try this: Spread your fingers wide, press through your palms evenly, and keep your shoulders engaged. Strengthening the wrists and shoulders outside of class also helps.

Flowing Safely and Effectively: Your Vinyasa Toolkit

To truly embody the essence of Vinyasa, safety and efficiency are key. Here are some simple yet powerful tips to refine your practice:

1. Move with Presence

Instead of just getting to the next pose, focus on the journey there. Every transition matters. Feel each shift and breathe through it.

2. Prioritize Alignment Over Depth

You don’t need to force yourself into deep poses. Instead, build strength and stability first—depth will come naturally.

3. Core Engagement is Everything

Your core is your powerhouse. Engage it in every movement to create lightness and ease in transitions.

4. Let Your Breath Lead the Way

If you’re holding your breath or gasping for air, it’s a sign to slow down. Breath should be steady and effortless.

5. Rest When Needed

Child’s Pose isn’t a cop-out—it’s a tool for longevity in your practice. Listen to your body and take breaks when necessary.

6. Use Modifications Without Ego

Props and variations exist to support your practice, not to hold you back. Find what works for your body.

7. Embrace the Playfulness of Practice

Vinyasa is an exploration. Some days you’ll feel fluid and strong, other days you’ll stumble. That’s part of the process. Stay curious, stay playful, and enjoy the ride.

Final Thoughts: Your Flow, Your Practice

Vinyasa yoga can be understood as a reflection of life itself—constantly shifting, always in motion. When we learn to move with intention, with breath, and with awareness of our energy body, our practice transforms into something deeper, something more than just poses on a mat.

Whether you’re working on finding your rhythm as a beginner or refining the energetic flow as an experienced practitioner, the journey of Vinyasa is one of continuous evolution. Mastery isn’t about perfect poses—it’s about presence.

Join My Upcoming Vinyasa Workshop.

If you’re ready to unlock the magic of your Vinyasa practice, I invite you to join my upcoming workshop, Know How to Flow, where we’ll explore these principles in depth. We’ll break down challenging transitions, refine energetic flow, and cultivate a practice that feels both empowering and sustainable. See you on the mat!

Yoga Therapy for Anxiety: A Path to Calm and Clarity

Anxiety is a complex experience that has evolved alongside our understanding of the human mind and body. The word anxiety comes from the Latin anxietas, derived from angere, which means “to choke” or “to cause distress.” This root perfectly captures the physical and emotional sensations of anxiety—the tightness in the chest, the struggle to breathe, and the suffocating feeling that can overwhelm us. It’s a sensation that many of us have experienced, but understanding its evolution gives us a deeper appreciation of how it affects us today.

It wasn’t until the 19th century that anxiety began to take on a more clinical significance, distinct from fear. While fear is a response to a known threat, anxiety is more nebulous—a persistent, pervasive sense of unease. By the mid-20th century, anxiety had become a central focus in psychology and medicine, leading to the recognition of disorders like Generalized Anxiety Disorder (GAD), Panic Disorder, and Social Anxiety Disorder. Today, anxiety is an everyday term, describing both the natural evolutionary response to threats and the more modern, chronic stress we experience due to societal pressures and overstimulation in our digital age.

Anxiety is far more than a fleeting feeling of nervousness; it’s a multi-dimensional experience that affects the body, mind, and energy systems. It can impact your relationships, creativity, and long-term health. Physical symptoms of anxiety can include a tightness in the chest, rapid heartbeat, difficulty breathing, and digestive disturbances. Emotionally, anxiety often feels like impending doom, irritability, and emotional detachment. Mentally, it can manifest as racing thoughts, obsessive worries, and catastrophic thinking. Anxiety can feel like being trapped in a loop of tension and worry, which is why yoga therapy can be so effective—it offers tools to break that cycle and restore calm to the system.

Understanding Anxiety Through Yoga

In yoga, we understand anxiety not only as a mental experience framing how we relate to the world around us, but as an imbalance in the systems of the body, mind, and energy. Anxiety shows up as tightness in the chest, a racing mind, and a body bracing for something bad about to happen—a sensation of “bracing” that many of us are all too familiar with. Yoga teaches us that this feeling is a result of disruptions in prana, the life force energy that flows through every cell of our body. When prana becomes blocked or overstimulated, it creates an imbalance that leads to unease, fear, and nervousness—what we call anxiety. A state free of anxiety is one where Prana flows easily, a disruption to this flow can manifest in the deep discomfort felt as anxiety in our body, mind and energy systems.

When prana is disturbed, it affects the body’s subtle energy flow, particularly the Vayus, or subtle winds that govern different aspects of our energy. The Prana Vayu controls breath and mind, while the Apana Vayu is linked to elimination and grounding. If these energies are misaligned, we can feel “stuck” or “ungrounded”—unable to find our footing or calm our thoughts. Yoga therapy works to harmonize these energies, allowing the body and mind to return to a state of balance.

Through practices like mindful breathing, specific postures, and meditation, yoga therapy restores the flow of prana, calming the nervous system and building emotional resilience. It’s a holistic approach that goes beyond temporary relief, addressing the root causes of anxiety and re-establishing a sense of inner peace.

Breath Awareness: A Powerful Tool

The breath is the cornerstone treatment of anxiety in yoga therapy. Anxiety often causes us to breathe more shallow, or even to hold our breath, which amplifies feelings of panic. Yoga teaches us how to slow down and deepen our breath, calling on the parasympathetic nervous system, which triggers the body’s natural relaxation response.

One effective breathing practice in yoga therapy is Samavritti Pranayama (Equal Breathing). This practice helps balance the nervous system, clear the mind, and reduce anxiety by focusing on equal inhales and exhales, bringing a sense of equilibrium to both body and mind.

Steps to practice Samavritti Pranayama:
  1. Sit comfortably, allowing your breath to find its natural rhythm.
  2. Exhale fully, emptying your lungs.
  3. Inhale for a count of 5, hold the breath for a count of 5, exhale for a count of 5, and hold the breath out for a count of 5.
  4. Repeat for 5-10 rounds, adjusting the count to suit your body’s needs.

If holding the breath is uncomfortable, you can simply focus on making the length of the inhales and exhales equal without holding the breath at either end. 

By consistently practicing breathwork, we can train our bodies to respond to stress with calm and presence, reducing the intensity of anxious thoughts.

Asana: Moving Through Anxiety

In addition to breath awareness, specific yoga postures can help release the tension that often accumulates in the body due to anxiety. The physical practice of yoga helps alleviate the sensation of “bracing for impact” by releasing tightness and allowing energy to flow more freely.

One deeply calming pose is Balasana (Child’s Pose). This gentle, restorative posture helps release tension in the back, shoulders, and neck—areas where stress often manifests. It also provides a sense of security by encouraging us to curl inward, connecting with the earth and grounding ourselves. This posture soothes the nervous system, providing a physical space for rest and renewal.

How to Practice Balasana:

On the floor
  1. From a table top position on the floor, take your big toes together and your knees wide.
  2. Settle your hips toward you heels.
  3. Stretch your arms out, along the floor overhead.
  4. Allow your forehead to rest on the floor, or a soft support.
In a chair
  1. Sitting in the middle of your chair, with your feet on floor, take your feet wide.
  2. Fold forward between your legs, allowing yourself to stop where you are comfortable.
  3. You may put your elbows on your knees, hands on your shines, the floor or some blocks.

Yoga therapy also emphasizes mindful movement—moving with awareness and intention. This practice helps us turn away from our experience of anxiety and tune into our bodies, noticing where tension resides, and starting to release it. Mindful movement orients our awareness to the present experience of our bodies, which cultivates self-awareness and creates space for emotional release, empowering us to regain control over our inner experience.

Meditation and Mindfulness: Calming the Mind

While asana and pranayama work focuses on the body and energy systems, meditation focuses on the behaviours of the mind. Anxiety often stems from ruminating on the past or worrying about the future. Wherever anxiety takes your thoughts, it is always away from the present moment. Meditation helps us break the cycle of overthinking by training the mind to focus on our current state, our “right now.”

One of the key aspects of meditation in yoga therapy is developing non-judgmental awareness. By observing our thoughts, emotions, and sensations without labeling them as good or bad, right or wrong, wanted or unwanted, we create space between ourselves and the anxiety-provoking thoughts that can take over. Over time, regular meditation practice helps us build emotional regulation, making it easier to stay grounded in stressful situations.

Yoga Therapy as a Long-Term Solution

Yoga therapy offers more than just temporary relief—it’s a long-term solution for managing anxiety. By incorporating yoga into your daily life, you can build emotional strength and resilience, helping develop a lasting sense of peace and balance. It’s about creating habits that support your well-being and transform the way you relate to stress.

Yoga therapy addresses the physical, emotional, and mental layers of anxiety, helping you tune into your body’s signals and respond with awareness. It helps you develop a familiarity with your patterns of anxiety, guiding you to become less adverse to the discomforting experiences. With consistent practice, yoga builds a foundation of self-awareness, inner peace, and grounded strength, allowing you to meet life’s challenges with clarity and confidence.

Yoga therapy isn’t just about managing anxiety; it’s about transforming your relationship with it. Each practice deepens your connection to your body and mind, cultivating resilience and emotional balance. It’s about moving through life with greater calm, grounded in the present moment and connected to your inner peace.

Conclusion

Quick fixes can provide temporary relief, but true healing comes from building long-term habits that restore balance and resilience. Yoga therapy offers a compassionate and effective way to reclaim peace of mind, providing you with the tools to break free from anxiety’s grip. By integrating breath, movement, and mindfulness into your life, yoga invites you to experience a profound shift in your relationship with stress. It’s not about merely surviving—it’s about thriving, one breath, one posture, and one moment of presence at a time.

If anxiety is holding you back, yoga therapy can be the path to reclaiming your peace of mind. Whether through private sessions with a certified therapist or by developing a personal practice at home, yoga offers a safe and supportive space to explore your inner world and heal. Reconnect with your breath, quiet your mind, and embrace the calm, clarity, and joy that yoga can bring into your life.

The Struggle is Real: Why being present is so hard and how to make it easier

Have you ever been driving home or watching TV in the evening when, out of nowhere, you snap back to reality and realize your mind has drifted somewhere else? It happens more often than we realize—our thoughts wandering off while life keeps moving. Without even noticing, we lose countless little moments in our lives—pulled into memories of the past, plans for the future, or daydreams about someplace else entirely. It’s a natural part of being human, not bad or wrong, and can even help us cope during stressful times. But when it happens unconsciously, over a lifetime, we might one day look back and realize just how much of life we’ve let slip by.

In today’s fast-paced, ever-connected world, staying in the present moment seems like an increasingly difficult task. We’re bombarded by distractions, pulled in a hundred different directions, and constantly urged to look to the past or future for meaning, satisfaction, or validation. The idea of simply being present, of experiencing life as it is, without overthinking or distraction, can feel more elusive than ever.

This challenge isn’t new, but it’s something that can grow more pronounced as we age. Our mental patterns, our emotional baggage, and our attachment to external markers of value all contribute to the difficulty of remaining in the now. There are many practices like yoga, and mindfulness, that offer guidance on how to return to the present moment—not as a fleeting goal, but as a way of life.

So why is staying in the present so hard? What makes it even more difficult as we get older? And how can we cultivate the art of presence, especially when we often seem so far removed from it?

The Elusive Present Moment

The present moment is the only time that truly exists— the only place where we can have an accurate experience of life as it is. All other experiences are susceptible to the filters of our subconscious mind, limiting beliefs, and emotional states. When we dwell on the past or worry about the future, we’re not actually living—we’re reacting to old conditioning, replaying memories that are often distorted or projecting possibilities that don’t exist yet. The past is a collection of memories, never truly accurate and often distorted by our own desires and fears, and the future is a projection—a concept that doesn’t exist outside our minds. But we get stuck there, lost in what we think was or what we fear might be, instead of being here, now.

One of the motivations for our minds to set up home in past or future thinking is our deeper desire to predict, control, or prepare for what might come next. The paradox is that the present moment is the only thing that offers true peace, joy, and connection, but can feel like the hardest to access. Our minds, conditioned by years of habit, keep us tethered to thoughts of what we should have done or what might come next. 

But if the present moment holds the potential for our peace, why is it so hard to get there, and stay?

The truth is that our minds are rarely still. We’re constantly distracted by external stimuli—smartphones, emails, social media, work—and our internal monologues, filled with worries, regrets, and desires. These distractions make it harder to slow down, quiet the mind, and experience life as it unfolds in the moment.

Distraction as a Defense Mechanism

We live in a world that glorifies busyness, where productivity is often mistaken for purpose and our worth feels tied to how much we achieve. We chase accomplishments, seek approval, and fill every moment with something to do—rarely stopping to simply be. In this constant cycle of “doing,” we lose touch with the present, rushing through life without ever fully experiencing it.

Stillness, on the other hand, can feel uncomfortable—like staring into a mirror we’re not ready to face. When we slow down and give our mind an opportunity to shift into the present, we can come face to face with the emotions we’ve been avoiding—loneliness, fear, sadness, anxiety. These feelings can be very strong, uncomfortable and difficult to confrontInstead. So instead of letting ourselves experience these feelings, we numb ourselves with distractions—daydreaming, chronic “problem solving,” binge-watching, over-scheduling—anything to keep from feeling too much. As spiritual traditions have long taught, running from the truth of our selves, of which our feelings is a part, only deepens our suffering. Unfelt emotions don’t disappear; they linger, shaping our minds, our bodies, and the way we experience life. They keep us from the deep peace and joy we all long for. The hard truth? The only way to truly find the joy you seek is by facing whatever arises in the present moment—without judgment, without running. Simple? Yes. Easy? If it were, wouldn’t more of us already be doing it?

The Mind’s Resistance to the Present

“The quieter you become, the more you can hear.”

– Ram Dass

Ram Dass, a beloved spiritual teacher, offered profound insights on why staying in the present moment is so challenging. In his iconic book Be Here Now Ram Dass spoke about the overwhelming mental noise that keeps us from fully experiencing the present. Our minds are filled with chatter—thoughts about who we think we are, who we think others are, what we should be doing, and what might happen next. This mental noise prevents us from being truly present, as we’re constantly caught up in the pull of our thoughts and attachments.

Ram Dass also spoke about the fear of vulnerability that often accompanies the present moment. We avoid this moment, in all its truth, because it can be uncomfortable to sit with the rawness of our feelings and experiences. We fear that the present might bring up memories, thoughts, and emotions we’re not ready to face, and so we fill our lives with distractions to avoid this discomfort. But in doing so, we miss out on the peace that lies in fully experiencing the moment as it is. Also, by giving into the fear we reaffirm an underlying limiting belief about ourselves, that we can’t handle whatever it is that we are feeling. 

Ram Dass invites us to “be here now,” not as a goal to achieve but as an invitation to enter the moment, and see where it takes us. The more we release our grip on the past and future, the more fully we experience life as it is—alive, rich, and unfolding right before us.

Aging and the Increasing Difficulty of Presence

As we get older, staying present can feel even more challenging. With each trip around the sun, life piles up—moments of joy, moments of pain, and the stories we tell ourselves about them. We build identities around our past, our achievements, our struggles, and our expectations for the future. Our judgments grow alongside them, shaping how we see ourselves and the world. Our bodies change, and time feels more fleeting. And with all this accumulation—memories, beliefs, emotions—we end up carrying more than we realize, making it even harder to simply be in the here and now.

With age also comes the recognition of mortality, the impermanence of life, and the awareness of how much we still have left undone. This awareness can cause anxiety, regret, or a fear of the future, making it even harder to simply be in the moment. We might find ourselves distracted by thoughts of our health, our loved ones, or unresolved aspects of our past.

At the same time, the wisdom that comes with aging offers a unique opportunity to approach presence from a place of acceptance. As we mature, we may become more attuned to the fleeting nature of life and more willing to let go of the constant need to control it.

Embracing the Now

Practices like mindfulness—fully experiencing the present moment without judgment—are a gateway to living life in its fullness. Let me say that again: being fully present without judgment. It’s our attachment to memories, expectations, and desires that creates tension between us and reality, leaving us restless and dissatisfied. At the core of this struggle are our judgments—the labels of good and bad, right and wrong, wanted and unwanted. We hold these so tightly, so deeply, that they start to feel like absolute truth. But they’re not. They’re just thoughts—ones we can learn to let go of.

Mindfulness isn’t just about paying attention to the present moment; it’s about cultivating an awareness that allows us to be with whatever arises—whether it’s pleasure, pain, joy, or sorrow—without trying to control or escape it. It’s a practice of radical acceptance, where we observe our thoughts, feelings, and sensations without identifying with them or reacting, also without pushing them away with distractions.

Through mindfulness, we learn to sit with discomfort rather than running from it, and build our sense of self that we can handle the uncomfortable aspects of life. We stop avoiding our feelings, and instead, we welcome them as part of our human experience. Over time, mindfulness helps us break free from the constant need to escape the present moment and allows us to experience a deeper sense of peace.

Practical Ways to Cultivate Presence

The challenges to being present can be seen as the weights we lift to strengthen the muscle of our mind. There are many ways to begin cultivating the art of presence, regardless of age. Here are a few practices that can help:

1. Practice Mindfulness Regularly: Being more mindful can be as simple as bringing your full attention to whatever you are doing at any given moment. Whether you’re eating, walking, or simply sitting, try to bring your full attention to the task at hand. Notice the sights, sounds, and sensations of each moment. Do this, without judging what you are observing. Remember judgment is our mind’s way of asserting its limited identity. Simply take in all that is right here, right now.

2. Breathe Deeply: The breath is a powerful tool to anchor us in the present moment. The only place you can have a direct experience of your breath is in the present moment. You can not think yourself into your breath. Whenever you find yourself distracted or overwhelmed, pause and take a few deep, mindful breaths. Focus on the sensation of the breath entering and leaving your body.

3. Practice Yoga Movement: Movement of any sort is helpful for being present. A regular yoga practice that emphasizes breath and body awareness can help you develop the familiarity of being at ease in the present moment, making it easier to return. Yoga teaches us to listen to our bodies and honor the present moment, cultivating a sense of mindfulness both on and off the mat.

4. Limit Distractions: Take intentional breaks from digital devices and social media. Spend time each day without distractions, allowing yourself to reconnect with the present moment. This may offer space for discomfort to arise, remember this is part of the learning processes. Allow yourself to simply acknowledge the discomfort you may experience, let it be there as best you can, and remember to breathe.

5. Embrace Your Emotions: Instead of avoiding difficult emotions, allow yourself to feel them fully. Practice mindfulness and acceptance when uncomfortable feelings arise. Remember that feelings are temporary and they will pass. If an emotion is sticking around, as the mental creation of an emotion lasts only 90 seconds, means you are purposefully participating in perpetuating the feeling. It means your mind is telling you a story that keeps the feeling alive. If you let the story go, the emotion will dissipate.

6. Cultivate Gratitude: Make it a habit to reflect on what you are grateful for in the present moment. Gratitude helps shift your focus away from what you lack and towards the beauty of what you have right now. But instead of just listing all the wonderful things you are grateful for, be sure to include some of the challenges, as these difficulties are sometimes the greatest teachers. Including both the beautiful and the challenging allows us to learn to see our lives with equanimity, and frees our minds to flow with life.

Conclusion

Staying present isn’t always easy—especially as we get older. Our minds pull us in every direction, tangled in worries, regrets, and the endless noise of daily life. But here’s the thing: the struggle itself is part of the journey. Every time you choose to return to the now, you’re strengthening a deep trust in yourself—trust that you can handle whatever life brings. And with practice, it gets easier. The past loosens its grip, the future loses its weight, and you find yourself fully here, open to the peace, joy, and connection that only this moment can offer.

The Courage to Hope: How to Transform Hardship into Compassion

“Courage in an untrained mind leads to cruelty, and in a trained mind it leads to hope and compassion.” – P.J. Saher

Hope—such a small word, but with the power to shift everything. It’s the quiet strength that rises within us in times of hardship, the flicker of light when things feel impossibly dark. Yet, we don’t always know how to nurture hope or why it’s so essential. We often think of hope as a passive waiting for something to change, but in reality, it’s much more dynamic. It’s an active choice, a belief that something can improve, even when there’s no concrete evidence to back it up.

Hope is essential to the human experience. It’s not just about wishing for a better life but about cultivating the inner tools to actually create it. Hope is a principle of Yoga and how looking through a yogic lens can offer us a meaningful path toward embracing hope even when life is its most challenging.

Hope as Faith: Trusting the Journey

Yoga, in its essence, is about connecting with a greater sense of self, moving from a place disconnection to unity, and learning to trust in the process of life. In the Yoga tradition, hope is not about passive waiting for something good to come your way; it is about faith—faith in the practice, and in the universal force.

At the heart of Yoga is “shraddha”—a Sanskrit word that means faith or trust. It’s the kind of faith that encourages us to trust not in the outcomes of life, but in our own strength, resilience, and ability to navigate challenges. It is not a faith that requires the world around us to deliver us peace but one that brings peace from our inner-state out. This kind of hope requires us to cultivate an inner knowing that we are capable of enduring and transforming hardship. It is faith that even in moments of suffering, there is something valuable that can be learned, something within us that will carry us through.

Yoga teaches us to believe that, even when things feel impossible, there is something deep within us that remains unbroken. That quiet voice of hope that whispers, “This too shall pass.” Whether it’s in a challenging asana (yoga pose) or in life itself, “shraddha” reminds us to trust the process, even when we don’t know how it will unfold.

When you step onto the mat, you may not be able to predict the outcome of your practice. Some days, your body might feel stiff, or your mind might wander into a thousand directions. But through the act of showing up, of trusting that the effort will bear fruit, you begin to see the bigger picture. You learn that hope isn’t about wanting things to be perfect or easy. It’s about trusting that the work you put in will eventually lead to growth and transformation.

Trusting the Breath: A Symbol of Hope

One of the most powerful tools in Yoga is the breath. In every class, we’re encouraged to breathe deeply and consciously, to connect with our breath as a way of grounding ourselves in the present moment. Being brought back to ourselves, as we actually are, in the present moment, helps to dislodge our preoccupation with whatever we fear and return to the possibility of more. The breath is an anchor in times of turmoil, a reminder that we are alive and capable of creating change from within.

In the practice of pranayama (breathing techniques), we learn to slow the mind and open ourselves to hope. The breath becomes a metaphor for life: it flows in, it flows out, and it is always changing. When we cease trying to control the breath, when we only observe it we are reminded that life has a flow to it and when we stop trying to control all the circumstances of our lives, we are better able to see the diversity of choice before us. The breath offers hope through its reminder that nothing in life is permanent, that both difficult and joyful experiences are part of the ebb and flow of existence.

The Practice of Non-Attachment: Holding Hope Lightly

Another key teaching in Yoga is the concept of “aparigraha”—non-attachment. In the context of hope, non-attachment is not about giving up on desires or abandoning dreams. Instead, it’s about holding our goals lightly, with openness and flexibility, rather than clinging to a fixed idea of how life should unfold. This kind of hope allows us to trust that life will bring us what we need, even if it doesn’t always look the way we expected.

When we practice non-attachment, we free ourselves from the constant stress of striving for a specific outcome. Instead, we lean into the flow of life, trusting that what is meant for us will come at the right time. It is not a faith that we will get what we want, but a faith that we will be guided toward what is in greatest service. Hope, then, becomes a dynamic practice of being open to possibility, even when the future is uncertain.

Change: The Foundation of Hope

Everything in life, from our emotions to our relationships, is in a constant state of flux. You only need to try and sit still, in meditation, for a few moments to see the constant fluctuations of our thoughts, feelings and states of being. This experience of perpetual change goes on in the inner and outer world all the time. While this truth may sound unsettling at first, it holds a key to hope. Impermanence reminds us that no matter how difficult or painful things may seem, they will not last forever. Every experience, no matter how overwhelming, is temporary. And it is often our grasp to these experiences that are meant to move along, that keeps them stuck, deluding us to the actual state of our own reality.

When we face hardship, it is easy to feel overwhelmed by the weight of our emotions. Emotions are like clouds in the sky: they come, they go, and eventually, the sky clears, if we let it. But they can also become distorting filters of how we see ourselves and the world around us, if we don’t allow them to move along as they are intended to do. By accepting the impermanence of all things, by learning how to allow our emotions to arise and then fall away, we create space for hope to grow. We understand that even our darkest moments will eventually shift, and with time, light will find its way back into our lives.

When we can acknowledge that things are constantly changing, we stop clinging to the idea that things should always be a certain way. Instead, we cultivate the ability to remain present with what is, knowing that everything is always in motion. And the more time we spend in a peaceful state, cultivated through meditation, the more familiar we are with the state of calm and in turn the easier it is to spot the fluctuations and see them for what they are, simply a cloud floating by.

At the heart of yogic teachings lies the recognition that hope is not about denying suffering or pretending everything is fine. It’s about facing suffering with awareness and understanding that there is always a way through it. Even in the midst of pain, there is a path to healing. Hope is not the denial of difficulties but the awareness that they can lead to greater wisdom, resilience, and compassion.

Mindfulness: The Gateway to Hope

Mindfulness is a core practice in Yoga that encourages us to pay attention to our thoughts, emotions, and sensations without judgment. It invites us to be present with whatever is happening, knowing that each moment is an opportunity for transformation toward our natural state of loving awareness.

When we practice mindfulness, we step away from the narratives of the past or the anxiety about the future. We begin to live in the present, where hope is always available. It is often a good indicator that we are living outside the present when we feel a loss of hope. By observing our thoughts and emotions without attachment, we create space for hope to arise. We learn that hope isn’t something that comes from external circumstances but from our ability to stay grounded in the present moment, even when things feel uncertain, to remember our natural state is compassion and in that state we are always safe.

Final Thoughts

Hope is not something external—it is an internal practice. It’s a belief in our ability to endure, transform, and find peace within ourselves, no matter what life brings. Yoga invites us to trust the process, accept the natural state of change in all things.

In times of difficulty, we are tempted to give in to despair. But hope is not about clinging to a specific outcome. It’s about trusting that, with time and practice, we will find our way through. We are reminded that all things change, and that even our hardest moments can bring about transformation. Hope is not a passive waiting for things to improve; it is an active practice of faith, mindfulness, and acceptance.

When we cultivate hope, we allow ourselves to stay open to life, even when it feels uncertain. We trust that no matter what happens, we have the tools to navigate it, in a way that will bring us back to our core state of love. We remember that the present moment is enough, and that everything, both the seemingly good and the bad, is an opportunity for growth. In this way, hope becomes not just a feeling, but a way of being—a practice we can return to again and again.

So, when life feels overwhelming or uncertain, remember that hope is always within you. Hope isn’t something that comes to us from the outside world—it’s something we cultivate within ourselves, one breath, one moment at a time.

The Present Thought

“Above all, the only thing you have to heal is the present thought. Get that right and the whole picture will change into one of harmony and joy.”

– Eckhart Tolle

Being aware of our thoughts is a powerful tool for mastering our minds. When our thoughts go on without our conscious awareness they become the driving force of our actions, words and in turn our character.

Taking time to notice the thoughts that are zooming through your mind will give you insight into what patterns, habits and beliefs are running your daily life. With this awareness comes the power to choose, to put a stop sign in front of the rush of thinking we generate every moment. This gap in our thinking that is made possible by being aware of our thoughts, without judging them, gives space. With this small space we have the choice to pick our thoughts.

Instead of simply watching a seemingly random unfolding of constant thinking we can now pick what thoughts we put into our minds and in turn what ideas, beliefs, words and character we wish to live.

How to Choose Your Thoughts:

1. Close your eyes, and ask yourself one questions: What am I thinking about right now?
2. Let the answer come. It may take a few moments to clarify what is the dominate subject of your thoughts but it will come.
3. Take 10 deep slow breaths allowing your thoughts to slow.
4. Pick one thought, make it a good one. A thought that lifts your spirits, and brings excitement. Allow yourself a few minutes to fully engage with this thought, and watch where your mind will take this new, conscious thought.

The Getdown

Simply moving your body is effective in maintaining and even improving your future mobility. Surprisingly, “moving” does not need to involve the gym or long distance running to gain the most valuable benefits.

The one thing you could do every day that would help you stay limber and mobile into your ripe old age isn’t running track, pumping iron or even standing on your head, it is the routine activity of getting down … on the floor … and getting back up again. Now for some of you, just the idea of getting down may cause you to break a sweat. Don’t worry! This practice is built for everyone; it is a practice of functional movement.

“Functional movement” is the greatest indicator of agility, mobility and longevity. There are a growing number of books, videos, classes and trainings popping up helping people rediscover how to move their bodies in functional ways. Functional movements are ways of moving that simulate real-world actions and activities. Think of the muscles you use and the flexibility you need to reach for something from the top shelf, or to put that heavy pot behind all your other pots in the bottom cupboard. Or carrying groceries or climbing a set of stairs. These are things many of us do every day without thinking about how mobile we need to be. Most of us will never realize how mobile we are just to be able to accomplish these daily tasks until we lose the ability to do them.

Our daily tasks involve myriad body parts coordinating and moving together: core strength, muscle flexibility and joint mobility. Twisting, bending, stretching; contractions and expansions, lifting and lowering. All this action comes into play in our so-called “mundane” daily movements.

Getting on and off the floor is a measurement of functional mobility. Simply practicing this action daily can help keep the body moving and grooving. In 2015 US Today produced a segment that discussed how a simple (though not easy) test of getting down on the floor and back up again could indicate a person’s future health and mobility.

Of course, as with all activity, being aware of intensity and challenge level is very important. The adage “Do what you can” holds true even when attempting a daily movement practice. Our ability to get to the ground and back up again can vary greatly from person to person, and so too will our methods. For some the practice might start by getting up and down from a chair, for others it will be the challenge of lowering one’s body down onto the ground without the use of support and then back up again. The degree of challenge is dependent on your current mobility and the amount of practice you have had. Moving slow and steady, within your own capacity will result in more significant mobility improvements than attempting the practice fast and furiously.

As long as you feel safe and don’t experience pain you are doing it right, no matter what it may look like. Whichever way you make your way down and make your way up is great, as long as you are being responsible to your body in every attempt.

Here are examples of 4 stages of movement you can explore as you practice this daily skill.

Up and down from a chair;

Chair supported movement;

Self-supported movement;

“Look mom no hands!”

*thanks to The Bodhi Tree for the use of your studio to shoot these videos