The Word Bubbled Up Without Thought

The new year is often a time of deep reflection and introspection. For many of us, it often amplifies processes of self-inquiry, expanding our spiritual awareness, commitment to a yoga practice, and a yogic way of living.

Like a new year’s resolution, an intention typically identifies something we want to attain. But, intention setting focuses less on goals, and more on an aim, a plan, or a journey that leads to whatever it is we want to achieve. It could be a different state of mind, a new way of feeling, a further action, or even another life path.

An intention is usually focused, realistic, positive, and healthy. A typical example could be that you intend to “practice self-care, by eating nourishing and healing foods”.

When asked earlier this week to spontaneously “name my word for 2023” during a Zoom meeting with fellow solopreneurs, the word “intention” bubbled up, and there it was, set before me without thought, without a plan.

Since then, I’ve pondered how I could go about my day, every day, with more intention. One moment I intended to be kinder, and later on, my intended plan was to be ultra-focused. The next moment my intention shifted to awareness of my breathing.

Perhaps YOUR intention for 2023 is to SLEEP BETTER SO YOU CAN FEEL BETTER.

If so, I can help. Continue reading to find out how.

How to Sleep Better (and Then Feel Better All Day Long)—Without Pills, Gadgets or Empty Promises

Stress and anxiety are among the leading causes of insomnia. People have become so discouraged by their sleep disturbances that the mere thought of not being able to sleep fuels the problem further, creating a never-ending vicious cycle.

What if I told you that it’s possible to sleep better without pills, sleep aids, gadgets and empty promises?

My client Lynn was skeptical about whether sleep ‘training’ would work for her. But, after completing Five Steps for Better Sleep—a live online course that I offer a few times a year—she reported being more alert, relaxed and happier. Getting better sleep is what worked. 

Another client had this to say about the Five Steps for Better Sleep program:

“I enjoyed finding reasons behind why falling asleep and staying asleep can be difficult, and ways to combat those reasons! I found the sleep sequence extremely helpful!”
— Rebecca M.

She also shared the following:

“My quality of sleep has increased a lot. I have found I am much more active during the day now; I have more energy throughout the day and go to sleep at an earlier time.”
— Rebecca M.

Wouldn't you like to discover how to do the same?

Lynn and Rebecca, among others, attended my live online workshop, which was their first transformative step toward feeling more rested and restored. And you can do the same! The restorative and transformative powers of better sleep are within your reach.

Allow me to introduce YOU to the Five Steps for Better Sleep so you can:

  • Fall asleep more easily

  • Wake less frequently during the night

  • Feel less tired and anxious

  • Foster a healthier relationship with sleep

I want you to learn HOW TO SLEEP BETTER so you can reawaken your happiness and enjoy life more. Find the relief and freedom you’re craving.

The Intro to the Restorative Powers of Better Sleep workshop is this Sunday, January 22.

Please don't take another minute to think about it.

I've made the workshop super-affordable, less than lunch for two out on the town. For only $37, you’ll learn about a few sleep saboteurs and explore some tips to sleep better. Together we’ll practice a straightforward, easy and adaptable SLEEP yoga sequence.

When: Sunday, January 22, 2023 (11 am Pacific/1 pm Central/2 pm Eastern)

Where: Live from the comfort of your surroundings via Zoom 

You've just GOT to start sleeping better so you can be less tired, happier, more energized, focused, productive, caring, and calm.

Now is the time to prioritize better sleep and optimize your health, wellness and wellbeing for a happier, healthier and more energized YOU.

Enroll today!

With joy and gratitude,

Jeannine

P.S. If you know someone who would like to sleep better and feel better, please pass along this information.

It's Okay to Feel Tired ONCE IN A WHILE

I’m so excited. Winter 2023 yoga classes got underway this week! And there’s still time to register if you’d like to join a few other warm-hearted souls and me for live, virtual yoga classes.

I’m also excited to share with you my upcoming offering for sleep seekers.

You likely don’t experience perfect sleep every night. Neither do I. Nobody does.

If you have trouble sleeping, you’ve probably googled sleep tips and hacks for getting to sleep and staying asleep, and I bet you found a mind-boggling amount of information.

Maybe you’ve read a book or two about sleep.

I’ve read about 20 books on the topic and more.

Lisa Sanfilippo—yoga teacher, trainer, and psychotherapist—has written two sleep-related books. The intended audience of her first book includes yoga teachers and therapists, as well as mental health and medical professionals, so it’s highly specialized. 

Her second book, Sleep Recovery: The Five Step Yoga Solution to Restore Your Rest, is written for the general public, so it’s easy to read and follow. 

You can read Lisa’s book, go through her five steps, and you’ll likely get some benefits. But reading a book about sleep is like learning to dance by reading about it in a book. You can do it, but it’s easier and much more enjoyable, and you’ll get faster, better results with a real, live teacher.

I studied and trained with Lisa Sanfilippo, and I use her five-step holistic approach to help people:

  • Fall asleep more easily

  • Wake less frequently during the night

  • Feel less tired, anxious and irritable

  • Foster a healthier relationship with sleep

How, you might ask?

Here’s some of what we cover in Five Steps for Better Sleep, a mind and body-based program that I offer a few times a year:

  • Determine your sleep type and understand sleep myths

  • Troubleshoot your lifestyle and daily routines to support better sleep

  • Incorporate a straightforward and adaptable evening yoga routine

  • Repair your natural ability to rest

  • Cultivate gratitude, compassion, and joy

  • Recover your ability to sleep better

  • Replace chaos/anxiety with peace within your personal and professional life

  • Wake up healthier and happier, loving life, feeling great, energized and productive

But let’s back up for a moment.

It’s perfectly normal to feel tired ONCE IN A WHILE.

But when you’re ALWAYS EXHAUSTED, this can make you feel frustrated, depressed, and anxious.

The quality of your life is essential.

You can learn to sleep better without major upheavals or sacrifices.

Mood swings caused by sleep deprivation often lead to anger flare-ups and trouble concentrating and remembering things.

When you’re ALWAYS EXHAUSTED, you have less interest in social activities.

You fall asleep in the early evening then have difficulty falling asleep at bedtime and staying asleep at night, and sex is less enjoyable.

Relationship issues ensue when you’re ALWAYS EXHAUSTED, negatively impacting your quality of life, and that of the people in your life.

A client who completed the Five Steps for Better Sleep program that I offer had this to say:

“Once you have done this course, you can see the results of having a great night sleep, and the positive effect of interacting with others during the day. A sense of calm, in being able to let go of things, that would normally have bothered you. This course actually helped my relationship with my husband.”
— Joyce L.

Scientific studies show that chronically disturbed sleep negatively impacts our social and work life, as well as our health and safety.

My client Lynn, with recurring sleep-onset insomnia and nighttime sleep disturbances, shared the following about the Five Steps for Better Sleep program:

“The sleep sequence has been a life saver. I wake up less often, and when I am awake, I practice breathing and meditation. I also don’t get upset anymore if I can’t sleep. I’m more alert, relaxed and happier!”
— Lynn R.

Fortunately, we can all learn to sleep better without major upheavals or sacrifices.

And guess what?

I’m giving an INTRODUCTORY Five Steps for Better Sleep WORKSHOP—Intro to the Restorative Powers of Better Sleep. 

For only $37, you can begin to learn about common sleep saboteurs and explore a few tips to sleep better. Together we’ll also practice an easy and adaptable “sleep” yoga sequence.

When: Sunday, January 22, 2023 (11 am Pacific/1 pm Central/2 pm Eastern)

Where: Live from the comfort of your surroundings via Zoom

Now is the time to prioritize and optimize your health, wellness and wellbeing for a happier, healthier and more energized YOU.

Click the button below for more information.

Feel free to contact me if you have any questions.

With joy and gratitude,

Jeannine

Winter 2023 Offerings

As I write this, I’m in Jasper, Alberta, enjoying the clean mountain air and quality time with my husband, our son, and his family.

The grandkids are six and four years old, so it’s an incredible joy to share in their experience of sparkle, wonder and delight as the holiday season unfolds.

I imagine you’re still busy—and perhaps exhausted—with the hustle and bustle of winter celebrations, just like me.

Nonetheless, I have a question. Have you found time to roll out your mat and practice yoga during the holiday season?

I know this might seem unrealistic, but even if you practice for only five minutes a day, those few minutes count and help to keep you on the path of a regular yoga practice.

I can’t honestly say that I’ve been practicing regularly. However, I’ve been thinking about it—without judgment, of course—so I’m still connected to my practice, even if it’s only in my mind.

My upcoming yoga offerings are also on my mind, so I’m writing to invite you to take refuge from the winter cold and isolation by joining your fellow yogis and me for the Winter 2023 session, which begins on Saturday, January 7th. You can find details here.

Group classes are live online. Private classes are in person.

By the way, if you’re interested in attending in-person group classes let me know (day of the week, what type of yoga, morning, afternoon, evening, etc.).

If there’s enough interest, new classes may be feasible.

Did you know that I offer a special BONUS for the Tuesday morning Yoga Nidra classes?

You can attend these live online Zoom classes at no cost when you register for another Studio 71 Yoga weekly class (the entire Winter 2023 session).

Please take a look at the class description below.

Yoga Nidra — Tuesdays 10-11 a.m. $147 (10 weeks)

Take a break and reset your day starting with a brief awareness exercise, followed by a 35-40 minute iRest® Yoga Nidra practice—a guided meditation for deep relaxation and healing.

iRest core concepts are introduced each week as I guide you into deeply relaxing states, moving beyond self-limiting beliefs and conditioning. With practice, you’ll enhance your awareness of being whole, ultimately realizing that you are perfect just as you are.

Scientific research has shown that regularly practicing iRest Yoga Nidra benefits stress, sleep disturbances, chronic pain, and anxiety. This guided meditation can also help with chemical dependency, post-traumatic stress injury, depression, cancer and other conditions.

Most people practice yoga nidra lying down, while others practice seated, resting with their eyes open or closed.

You don't need any experience at all.

There’s no right or wrong way to do this practice.

I hope you’ll join me.

If you’re having trouble sleeping, my January 22nd afternoon workshop might be beneficial: Intro to the Restorative Powers of Better Sleep.

You can find details here.

Unable to attend the workshop? No worries. I’ll be offering it again, and in the meantime, I can help you.

Click here to receive 10 Expert Tips for Better Sleep.

BEST WISHES TO YOU AND YOURS IN 2023!

I truly appreciate your support, and I look forward to sharing my yoga space with you in the new year.

With humble joy and gratitude,

Jeannine

The Holidays: Here They Come, Ready or Not

Take an easy, full, beautiful breath IN, and slowly breathe OUT — the holiday season is here.

For many of us, this time of year brings joys — and challenges — of family gatherings, gift exchanges, and holiday festivities.

Amidst all the joy, let’s face it — the holiday season is stressful, especially when it comes to family gatherings, both large and small.

Family gatherings are only sometimes fun and games. For many families, they’re masked balls, with everyone straining to maintain a façade of harmony. For others families, they’re like Wild West shootouts.

Are you feeling anxious about an upcoming family gathering?

The good news is that you can navigate the event more easily and gracefully with some planning and thoughtfulness.

Below are some tips to help you set an intention to turn that stress dynamic around and enjoy the holiday season’s magic.

Ten Ways to Handle Tense Family Gatherings

  1. Make a pro-and-con list. Clear your head, find a calm moment and decide whether you should attend the gathering.

  2. Consider smaller portions. You can plan a short visit for appetizers or desserts.

  3. Educate yourself. Seek information on the issues or dynamics that tend to come up in your family.

  4. Dig deeper. How do you contribute to the tension? Can you adjust your understanding of other points of view?

  5. Seek to understand. Get to the heart of things by asking questions in a relaxed, open, non-defensive way. Read Sharon Ellison’s Taking the War Out of Our Words.

    Or maybe you’d like to read What We Say Matters: Practicing Nonviolent Communication, co-authored by the “queen” of restorative yoga, my teacher Judith Hanson Lasater.

  6. Be prepared. Holiday-related emotions may arrive early. Recognizing the source can help you deal with them more effectively.

    Practice calling upon your “inner resource” — breathe, meditate or turn to mindfulness when you feel tense.

  7. Take care of yourself. If the atmosphere isn’t safe or feels toxic, leave.

    Instead, gather with friends, do volunteer work or pamper yourself.

  8. Call a friend. Debrief after the visit with someone you trust.

  9. Be patient. Real change—in you and your family—takes time.

  10. Be gracious. Aim for empathy, compassion, and equanimity when dealing with family situations.

Happy Holidays

〰️

Happy Holidays 〰️

With intention, the holidays can be different this year. Remember to also take good care of yourself — eat healthfully, get plenty of rest (schedule it in), exercise (get that yoga routine in), and drink lots of water. Breathe deeply. Relax and have fun. (Schedule that in, too.) 

With joy and gratitude,

I WISH YOU AND YOURS ALL THE BEST OF THE HOLIDAY SEASON.

Stay healthy. Be well. Enjoy.

Jeannine


Content is adapted and used under license, © Claire Communications

There's Still Time to Register

Begin to explore your LIFE PURPOSE, HEARTFELT DESIRE, and LIFE MISSION.

Join me, and together, we'll SEEK, REFLECT, RESTORE.

This live, virtual workshop will include breathing practice, meditation, reflection, journaling, somatic yoga, and restorative yoga.

When: Friday, December 2, 2022 @ 6:00-8:30 pm (Central Time)
Where: Live via Zoom
Investment: $37

Registration Deadline: Thursday, Dec 1, 2022
Cancellation Policy: Full refund up to 3 days before the event. No refunds will be given after that time.

What You’ll Need: Besides a yoga mat, a journal/notebook, and a pen/pencil, below are the things you may want to have nearby to make this experience more enjoyable. Dress comfortably.

- Bolster or pillow
- Eye cover (facecloth or eye pillow)
- Warm, fuzzy socks
- Soft, warm blanket (plus 2-3 firm blankets)

SEEK, REFLECT, RESTORE

COMPLETE THE FORM BELOW TO REGISTER

With joy and gratitude,

Jeannine