Joy and The Smiling Heart

During iRest yoga nidra—guided meditation for deep relaxation and healing—we first set an intention for our practice, acknowledge a heartfelt desire, and establish an inner resource.

The sankalpa—our personal intention and heartfelt desire—positively guides our life. It’s believed that a sankalpa can influence our thoughts, actions, and behaviour and help us achieve our goals. It’s experienced as a positive feeling, guiding us toward inner peace, harmony, and fulfillment.

From there, we observe, welcome, and engage various aspects of our waking existence, starting with the grossest form—the physical body—and then moving on through more subtle layers of being:

• Body Sensing

• Breath Sensing

• Feelings/Emotions

• Thoughts/Beliefs

• Joy/Wellbeing

• Awareness

About joy…

Near the end of my Tuesday morning iRest meditation class last week, a participant expressed gratitude for practicing “joy” and “the smiling heart”, emphasizing that I should incorporate it into every meditation.

The other participants, including myself, wholeheartedly agreed.

Interestingly, no one recalled that I included the same words about joy and the heart smiling every week, so I offered to review my weekly guided meditation scripts and report back.

Sure enough, several weeks in a row, Step 8—The Sheath of Joy—of each meditation script includes the same exact words as I guide participants into deeper and deeper states of relaxation:

“Be attentive to sensations throughout your body of pleasure, happiness, JOY, or wellbeing, or perhaps recall a particular event from your life that invites feelings of pleasure, JOY, or wellbeing into your body right now... welcoming whatever emerges, just as it is. Perhaps experiencing the sensation of JOY as an inner smile that radiates from your heart—THE HEART SMILING—and this smile of sensation expanding throughout your entire body... flowing out into your torso, arms and hands... down into the pelvis, legs, and feet... flowing up into the head and face... mouth, lips, and eyes smiling... the entire body smiling... radiant and alive with the feeling of joy or wellbeing, or a sense of being okay just as you are.”

— Master Script: Richard Miller, Ph.D., and the iRest Institute

It might be nice for you also to explore the smiling heart. Here’s a brief iRest yoga nidra guided meditation I’ve recorded for your enjoyment.

By the way, you can practice yoga nidra lying comfortably on the floor or sitting on a chair with open or closed eyes.

You don’t need any previous experience to practice iRest because there’s no right or wrong way to do this. Remain at ease, and follow my voice while letting your experience be as it is.

Once you’ve experienced the meditation, I’d love it if you’d let me know about your experience of “the smiling heart”. Click here to send me a message.

With heartfelt joy and gratitude,

Jeannine

Overwhelm—And How to Cope

In today’s ultra-busy world of constant information and non-stop stimulation, the feeling of overwhelm is a shared experience.

Look for synonyms of overwhelm in any thesaurus, and they’re pretty awful—overpower, subdue, oppress, quash, engulf, swallow, submerge, bury, suffocate.

Heavy stuff.

Those words may be all too familiar to anyone who’s experienced overwhelm, and that’s plenty of us.

The pressure to keep up with the ever-increasing demands of work, family, and personal life can lead to a sense of being constantly pulled in multiple directions leaving us feeling helpless and unable to cope.

During times of overwhelm, everything feels too big. Everything is too much. And it’s not just everyday busyness and packed schedules.

When we’re overwhelmed, making dinner becomes a monumental effort.

Better eat out.

Bills, housework, yardwork?

Forget it.

For many of us, symptoms of overwhelm can manifest in the following ways:

• Physical (nail-biting, clumsiness, neck ache)

• Psychological (forgetful, rude, defensive)

• Social (poor hygiene, inadequate boundaries)

• Spiritual (loss of a sense of purpose, unsure of what’s important)

And tasks that used to take only 10 or 15 minutes now seem utterly impossible. There’s no time for anything.

Instead, we do nothing.

Worse, we have no faith that this, too, shall pass. We seem hopelessly mired in the quicksand of “too much”. We keep trying to will our way out of the quicksand with a will that wants to give up.

So how can we find a way to navigate overwhelm from a yogic perspective?

At its core, yoga helps us bring awareness to the present moment, connect to our breath and cultivate a sense of inner calm. Through this practice, we can start to detach from the constant noise and demands of the world around us and create a sense of inner stillness and peace.

In addition, we can turn to one of the essential teachings of yoga—santosha—which means contentment. Santosha reminds us to find satisfaction in what we have in the present moment instead of constantly striving for more. When we embrace the principle of santosha, we can release ourselves from the pressure of trying to do too much or the feeling of always needing to do more.

Another helpful tenet of yoga is the concept of ahimsa—non-harming. Practicing ahimsa means treating ourselves compassionately rather than pushing ourselves beyond our limits. When we overdo things, we harm ourselves physically and emotionally, causing a ripple effect of suffering throughout our lives and communities.

“We have finite time and energy, so we must make choices that align with our values, strengths, and goals.”

— Dr. Jenny Taitz, Assistant Clinical Professor in Psychiatry at UCLA

The quote above reminds us to prioritize and make conscious choices about how we spend our time and energy.

Undoubtedly, self-care—including yogic practices—is also essential when managing overwhelm.

“When we take time to recharge our batteries, we have the ability to show up in our lives more mindfully, calmly, purposely, and with greater peace, joy, and love.”

— Dr. Dara Bushman, Clinical Psychologist

Embracing the yogic principles of santosha and ahimsa—and prioritizing self-care—can help to find balance and inner peace amidst the chaos of daily life.

When we align with our values and needs, we find the inner resources and spaciousness needed to get on with life.

Ultimately, what matters is in your heart. Always connect with yourself first—your true self will find the way and can deal with whatever life throws at you.

With joy and gratitude,

Jeannine

Author’s content adapted and used under license, © Claire Communications

Last Chance—Improve Your Cardiovascular Health

I listened to a fascinating podcast recently about longevity.

The guest speaker, Dr. Michael Twyman, is an American board-certified cardiologist who focuses on preventing and detecting heart disease. In his clinical practice, he uses conventional, quantum, and Functional Medicine and biohacking to determine the root cause of his patients’ cardiovascular issues. He emphasized that cardiovascular health’s four pillars are crucial to living a long and healthy life.

These pillars are nutrition, exercise, stress management, and sleep. Each one of these factors plays a vital role in maintaining a healthy heart and avoiding cardiovascular diseases. 

Let’s take a closer look at each of these pillars.

1. Nutrition: Your diet plays a central role in keeping your heart healthy. A diet rich in whole grains, fruits, vegetables, lean protein, and healthy fats can reduce your risk of heart disease. And avoiding processed and junk food and limiting your intake of saturated and trans fats can keep your cholesterol levels under control.

2. Exercise: Regular physical activity can improve cardiovascular health in many ways. It can strengthen your heart muscle, lower blood pressure, and improve blood flow. Additionally, exercise such as yoga can help manage weight, prevent diabetes, and improve mood, keeping stress levels under control.

3. Stress Management: Chronic stress can increase your risk of heart disease. Stress triggers the release of hormones that can cause inflammation, raise blood pressure, and constrict blood vessels, leading to heart attacks and strokes. Finding ways to manage stress through meditation, breathing techniques, and the physical practice of yoga can benefit your heart health.

4. Sleep: Getting sufficient sleep is essential for maintaining a healthy heart. Adults need seven to nine hours of sleep each night, and getting less than that can increase the risk of heart disease. Lack of sleep can contribute to obesity, high blood pressure, diabetes, and other cardiovascular risk factors.

Fortunately, my teachings of yoga include a thoughtful blend of yoga asanas (poses), pranayama (breath work), and dhyana (meditation)—practices that contribute to better cardiovascular health and longevity. 

As you may know, my Spring 2023 yoga session started on Saturday, April 8th. It runs for ten weeks—so there’s still time to REGISTER!

Among my offerings, you can join a meditation class called iRest Yoga Nidra on Tuesday mornings. Click HERE for more information.

And suppose you’re not getting sufficient sleep or are concerned about improving the quality of your sleep. There’s still time to register for my signature course: FIVE STEPS FOR BETTER SLEEP. This course's enrollment is only open twice a year (spring and fall). If you’ve been considering getting started on a path to better sleep, this might be your LAST CHANCE to END SLEEPLESS NIGHTS—enroll before registration closes Monday, April 10th. Click HERE for more information. 

Have you participated in my sleep recovery course before? If it’s been a while and you’d like a refresher, you can join us too. Click HERE for details.

In closing, being mindful of the four pillars of cardiovascular health is crucial to maintaining a healthy heart. Adopting a nutritious diet, regular exercise, stress management, and sufficient quality sleep can go a long way toward keeping your heart healthy and reducing your risk of developing heart disease. Let these pillars guide you in achieving optimal cardiovascular health and longer life.

I look forward to seeing you on the mat.

With joy and gratitude,

Jeannine

P.S. Feel free to contact me to register for a class or my sleep course.

Levi's and I Got “Personal”

Do you wear blue jeans? I don’t so much anymore.

But I did in my younger days.

The invention of “blue jeans” dates back to 1873, when Levi Strauss and tailor Jacob Davis combined copper rivet reinforcements with tough denim. Levi’s later became one of the most popular denim brands in the world, known for its high-quality jeans and classic designs. And in the early 90s, they launched a unique program called Personal Pair, allowing customers to order custom-fit jeans according to their measurements.

The idea behind Personal Pair was simple but revolutionary. Traditionally, jeans were available in standard sizes, often resulting in an ill-fitting or uncomfortable pair of jeans. Sound familiar? On the other hand, Personal Pair allowed customers to provide their waist, hip, and inseam measurements, resulting in a fully customized pair of jeans that fit perfectly.

In the 90s, ordering Personal Pair jeans was straightforward—all you had to do was visit a Levi’s store to get measured, which is what I did. Once Levi’s had my measurements, they ordered my jeans, delivered them within a few weeks, and guess what? They fit perfectly!

This “personal pair” concept resonates with me because I’ve always found it challenging to find clothes that fit. And this view of individual uniqueness permeates how I teach yoga since no “one size fits all”. At Studio 71 Yoga, I offer a unique and personalized approach to YOUR yoga practice while honouring the ancient Indian yoga traditions.

On that note, I’m excited to announce my upcoming Spring 2023 offerings—classes begin on Saturday, April 8th. Visit my website for details.

Another customized approach that’s gaining popularity is Lisa Sanfilippo’s sleep recovery program. Sanfilippo is a well-known yoga therapist and sleep recovery expert based in London (UK) who has worked with thousands of clients to help them overcome insomnia and other sleep disturbances.

I trained with Lisa Sanfilippo and was immediately attracted to her personalized approach—holistic and tailored to each person’s unique needs, taking into account their lifestyle, habits, and physiological factors that may impact their sleep.

Unlike many one-size-fits-all sleep programs, the sleep recovery method recognizes that every person’s sleep needs are different. Some may need to focus on adjusting their sleep schedules. In contrast, others may need to address underlying medical conditions or lifestyle factors affecting their sleep quality.

Ultimately, the sleep recovery method, which I call Five Steps for Better Sleep, empowers clients to take charge of their sleep health and find strategies that work for them.

By addressing individual needs and providing ongoing support and guidance, I help clients overcome sleep challenges and achieve the restful, rejuvenating sleep they need to thrive.

If you’re struggling with sleep issues, consider working with me, a sleep recovery specialist, to help you get the restful, restorative sleep you deserve. Together we’ll customize your sleep recovery so it’s a perfect fit.

With joy and gratitude,

Jeannine

P.S. I’m still spring cleaning, which is how I came across my Levi’s Personal Pair from the 1990s. I’m not ready to let go of these, but I’m working on it.

Spring and Swedish Death Cleaning

As the snow melts away and flowers begin to bloom, spring is the perfect time to do some much-needed cleaning.

There’s still a lot of snow on the ground where I live. It doesn’t feel like spring is here yet, but I’m starting to clean out some drawers and closets, letting go of what I no longer need or genuinely cherish.

In Sweden, a tradition known as dostadning translates to “death cleaning”—decluttering and simplifying your belongings so your loved ones won’t have to deal with them after you pass away. Some have referred to this process as “downsizing for death.”

While death cleaning might seem morbid, it can be a liberating and refreshing experience. By eliminating excess items, you can make room for new opportunities and experiences in your life. It also helps you become more mindful of the things you truly value and want to keep with you.

To begin your death-cleaning journey this spring, go through your possessions and ask yourself whether they bring you joy. If an item no longer serves a purpose or brings you happiness, let it go. Consider donating, selling, or recycling items in good condition.

It’s also important to think ahead and plan for what will happen to your belongings after you pass away—create a will and designate certain items for family members or friends. By taking care of this now, you can ensure that your loved ones aren’t burdened with sorting through your belongings during a difficult time.

In addition to clearing out physical clutter, spring is also a great time to do some mental decluttering—taking time to reflect on your goals and priorities and letting go of anything that no longer aligns with them. This mental decluttering can help you feel more focused on what truly matters.

I’ve reflected on my goals and priorities for Spring 2023, especially as they relate to my yoga offerings (April 8th – June 17th), and below is what I’ve planned:

• Saturday 10-11 a.m. Morning Glow Vinyasa Flow

• Monday 4:00-5:30 p.m. Yin, Yang & Restore

• Tuesday 10-11 a.m. iRest Yoga Nidra Meditation

• Tuesday 7-8 p.m. Gentle Vinyasa Flow

• Wednesday 10-11 a.m. Gentle Yoga Flow

• Wednesday 5:00-6:15 p.m. Ashtanga Vinyasa Flow

• Thursday 1-3 p.m. Five Steps for Better Sleep

I’m fortunate that current and new class participants continue registering for my live, interactive, online sessions. They have no desire to return to in-person classes. Why? Here are some of the reasons:

• Participants love the ease and convenience of practicing from home, the office, the cottage, and numerous travel destinations.

• Live virtual yoga has become their favourite way to take classes. They can practice in their pyjamas and with their pets in the room (shout out to Gilbert and Lucy).

• Participants also save money because they don’t have to drive to and from the yoga studio.

• And during each live virtual class, they get individual attention with real-time feedback, just as they would attending in-person classes.

With this in mind, I’ve posted Spring 2023 details on my website. Click here to see the offerings.

Turning our attention back to dostadning, while death cleaning may seem daunting, it can be a valuable and rewarding experience. You can create a more peaceful and intentional life by simplifying your belongings and focusing on what truly matters.

And as the flowers bloom, the birds start to sing, and the weather warms up, there’s no better time to start decluttering than now.

With joy and gratitude,

Jeannine

P.S. Only two spots are left for the March 26th IN-PERSON restorative yoga workshop: Relax. Restore. Rejuvenate. Click here for more information.