Balance Workshop

Join us for a fun workshop all about balance!

  • Thursday December 12th, 10-11:15am / Wallingford Presbyterian Church / $25

There’s a real “use it or lose it” component to maintaining your balance. Whether you’re looking to prevent balance issues or to reverse them, you need to challenge your balance on a regular basis. In our class we’ll be learning safe, effective exercises that can improve your balance, flexibility, and strength. With practice, almost anyone can achieve better balance.

While it’s true that our muscles, joints, and bones change as we age, and are no longer as elastic or strong as they once were, and we may also experience more issues in the vestibular system, or may be taking medications which affect balance, it doesn’t mean our balance is only going to get worse.

I believe that if we have regular doctor’s checkups, stay active and mindful, have good posture, and continue to challenge our balance, we can maintain and even improve balance. I have seen improvements in balance firsthand with regular practice in my balance and yoga classes. Being more active seems to go hand in hand with maintaining or improving balance.

In this workshop, we’ll:

  • Evaluate our balance using a timed exercise.
  • Get mindful: create a mind-body connection by focusing on the breath to improve awareness.
  • Get in touch with our feet, the foundations of balance.
  • Learn new postural habits: good alignment means stability.
  • Stretch and strengthen muscles used for balance.
  • Learn new visual habits: lift the gaze to encourage use of peripheral vision.
  • Practice increasingly difficult balance challenges in a supportive, non-judgmental environment – such as: standing yoga balance poses, walking a balance beam, ball-handling, and other exercises that challenge our balance.
  • Explore the “edge” of our balance ability.
  • Celebrate our victories no matter how small by supporting and encouraging each other!

Participants of all ages and mobility levels welcome. Chairs will be provided, and if you have a yoga mat, please bring one. (Or borrow one from Team Sun Wellness, supplies limited) We will be placing chairs on the mats to create a non-slip surface. Class size limit 20. Pre-purchase your spot by clicking below – credit card and PayPal accepted. Or bring a check or cash to class, but email to hold your spot: info@teamsunwellness.com

About the Instructor: Ann MacMullan Jeans is a certified yoga instructor (E-RYT 200) and teaches yoga, meditation, and balance classes in the Philadelphia area with her company Team Sun Wellness.

Student Spotlight: Judy

  • Name: Judy
  • Age: 71 (she adds, “old enough to know better and young enough to do it anyway!”)
  • Sun Sign: Aries
  • Pets: Two long-haired black cats, Amos and Pinkerton
  • Favorite Sweet Treat: anything chocolate

Interoception

One thing I’ve noticed about Judy since I met her in 2016 (besides her lovely posture!) is her ability to open herself up to whatever she’s experiencing, and I can tell she’s really listening inward during class. She has been a fixture in my group classes since then, adding her special brand of graceful goodwill and lightheartedness.

Grace

Warrior Two Pose

Judy’s been practicing on and off since 1998, but in 2000, she needed spine surgery in her neck to repair a serious bone spur that was interfering with her range of motion and causing numbness down her arm. They took the discs out of C6+C7 and replaced them with bone from her left hip. While she suffers from arthritis throughout most of her joints, Judy has learned that she feels much better if she keeps moving.

“If it hurts, it means I’m still alive.”

-Judy s.

Currently, she practices yoga about 2-3 hours each week, which has also helped strengthen her bones as we reported earlier this year. (Her improved Dexa Scan scores contributed to the blogpost I wrote on Yoga for Stronger Bones.) In fact, I blame Judy and another student for getting me interested in yoga for osteoporosis, and I’m only at the beginning of that journey, so thank you…

Effort

Extended Side Angle Pose

Judy came to my house for a special one-on-one session – or an osteocyte party as I like to say! Osteocytes are important building blocks of bone synthesis, but we need to practice the right poses with proper alignment and work hard within the pose (hold for at least 30 seconds, for one!) in order to put enough stress on the bone to get that bone-building party started. She even got into an Extended Side Angle Pose, great for stimulating the femurs and spinal vertebrae – the areas where Judy has thinning bone.

Centering

With her weak ankles and neuropathy in her feet, Judy’s toughest challenge is balancing poses like Tree. “Balance is hard for me, and it makes me feel less successful, though it does get somewhat easier with practice!”

“Let go of your judgments and just do what you can, but make it a regular part of your routine.”

-Judy S.

Because of Judy’s regular yoga practice, she experiences less arthritis pain, stronger bones, and feels more centered in her daily life. Yoga class provides her with a social connection with like-minded people. I’m so grateful to have Judy’s beaming smile in my classes, along with her humor and present-moment insight into her own practice. I hope she will consider the yoga dose response study with Dr. Fishman and keep those BMD scores improving!

It’s truly an honor, Judy!

Meet more of our students

Yoga for Your Feet

“The ability to stretch our toes like fingers and to create a wide, healthy, open space between each and every toe is not some vestigial ability available only to a chosen few.”

-Mary Dunn, quoted in Yoga for People Over 50

Toe Exercises – Start Your Practice

Students often laugh in disbelief when I ask them to do these Toe Exercises, since many of us have really lost a lot of coordination in our toes. By creating space, strength, and flexibility in our toes, we are both widening our base for increased stability and using the whole of our foot for better agility. Try it by watching the video above, or following these guidelines:

  1. Take off your shoes.
  2. Pick all your toes up off the ground and spread them as widely as you can. Is there space between each toe? You can practice creating space between the toes in any yoga pose. While you’re off the mat, you can intertwine your fingers between your toes and manually create space.
  3. Now, try pressing just your big toe into the earth, and lift up all the little toes. If the big toes want lift up too, manually override that by using your fingers to keep the toes down.
  4. Now try pressing all the little toes into the earth, and lift up the big toes. Again, if your toes are not cooperative, use a manual assist with your fingers.
  5. Go back and forth between lifting just the big toes, and just the little toes. Keep practicing every day and notice the difference!
  6. Advanced Toe Exercise – try pressing the big toes down and the little toe, and lifting all the toes in between!
  7. Finish up by bringing as much space between your toes as you can.

Got Foot Problems?

By age 40, about 80 percent of the population has some muscular-skeletal foot or ankle problem. By age 50 to 55, that number can go up to 90 or 95 percent. Walking and yoga may help reverse foot problems. According to Suza Francina, author of The New Yoga for People over 50, “the combination of walking and yoga is the supreme way to rehabilitate your feet.” She recommends walking barefoot as often as possible, as well as doing various toe stretches like the ones in our video above that encourage opening space up between the toes where we have lost dexterity due to the confinement of wearing shoes. In addition, many poses done in a regular yoga practice stretch and strengthen the feet and legs too, and experts say they can provide benefit beyond treating common foot problems like plantar fasciatis, fallen arches, bunions, and many more.

“I recommend that all my patients start yoga immediately. When you treat foot problems with yoga, you end up treating back pain, hip pain, all kinds of structural problems. Not only does it stretch out the muscles and lead to a greater range of motion, but it helps heal the root issue of inflammation as well.”

Robert Kornfeld, holistic podiatrist

The anatomy of your foot is a marvel, a miracle. Da Vinci called the human foot a “masterpiece of engineering and work of art.” With 200,000 nerve endings, 26 bones, 33 joints, 19 muscles, and 107 ligaments in each foot, we mere mortals are able to execute highly precise movements.

“The sole of your foot has over 200,000 nerve endings in it, one of the highest concentrations anywhere in the body. Our feet are designed to act as earthward antennae, helping us balance and transmitting information to us about the ground we’re walking on.”

-Adam Sternberg, New York Magazine article “You Walk Wrong”

Mountain Pose – The Foundation

The feet are our foundations, our basic connection to the ground upon which we stand. When we “root down” during various yoga postures such as Mountain Pose, it is an invitation to bring awareness to your feet first, and then legs. Walking upright, we need to feel the ground in order to feel balanced. With every step we take, healthy feet allow us to move with confidence throughout the diverse terrain of our daily lives.

You can do this pose anywhere. I prefer to practice it on a yoga mat with bare feet, but try Mountain Pose while standing in line at the grocery store or talking to a friend. Stable, alert, and upright, this foundational pose begins with a sharp awareness of our feet. Start with your feet and work your way up the body.

Enhance Your Balance – Calf Raises Exercise

  1. Bringing movement into our Mountain Pose, we rise up onto our tip toes, and rock back onto our heels.
  2. Whether you incorporate simple arm movement, or hold onto a chair for this simple exercise, you may start to feel the structure of the foot more acutely.
  3. Notice where you place most of your weight as you rise up – is it on the inside edges of the feet, where there is more structural support, or on the outside edges? Can you rise up and hold for a beat?
  4. Try connecting your breath – inhale as you lift, exhale as you ground down – and relax into any micro-movements that show up in order to find the edge of your balance.
  5. Doing this easy exercise every day, I have developed strength in both my feet and lower limbs, and brought a newfound awareness to my feet that has greatly enhanced my balance.

Try Tree Pose

Tree Pose can be practiced using the support of a chair!

Tree Pose (Vrkasana) is one of our favorites poses, so we were thrilled to learn that Tree Pose may help slow advancement of a common foot problem – bunions. According to Robert Kornfeld, “Yoga can’t reverse bunions that have already formed—only surgery can—but practicing certain poses can slow their advancement.” He recommends practicing balancing poses like Tree pose in which the foot with the bunion is grounded and the other foot is lifted (of course we have to do both sides if we’re practicing any standing pose!) He says this will engage and strengthen the peroneal muscle of the standing leg that runs all along the outside of the lower leg, and tucks under the sole of the foot. That “grounding force” can help override instabilities that make the bunion worse. And Tree Pose can have many other benefits too, such as improving overall balance and focus. Check out our video:

Going Barefoot – for Optimal “Grounding”

Image from Wheels of Life

“The press of my foot to the earth springs a hundred affections.”

– Walt Whitman

One study concluded that prior to the invention of shoes, people may have had healthier feet. I like to joke that one of the reasons I became a yoga teacher was so that I could go barefoot. In truth, I do need all the grounding I can get, and feeling my naked feet touch the earth provides me just that. According to one of my favorite books on the Chakras, much like a lightning rod protects a building by sending excess voltages into the earth, grounding protects our bodies from becoming overloaded by the tensions of everyday life. So, take off your shoes, root down, and practice as much Yoga for Your Feet as you desire. I’ll leave you with this poem I penned on the feet:

Ode to My Feet
 
Hello feet! I haven’t paid you much heed
And yet there you are, my two trusty steeds
Bearing my weight day in and day out
In today’s class, I’d like to give you a shout out.
 
Each foot contains 26 bones,
And has not one but three arches! I learned through my Iphone.
The 107 ligaments spread throughout its base
Allow us to balance, to spring and to pace.
 
Such precision required to move through our days
Is often ignored until there is pain
Whether bunions, arthritis, or gout, we may know
That an injury in the metatarsals is likely to grow.
 
Without proper care, the offset is dire
And can travel to knees, backs, and hips like wild-fire.
 
If your arches have fallen, walk barefoot they say
And try grabbing things with your toes – start today!
Build strength in your feet and your ankles with cues
To distribute weight evenly - stability rules!
 
The foot is a marvel with its myriad bones
Each doing its job to carry us home.
So appreciate yours, take good care and be smart,
Like Da Vinci who pronounced them “a work of art.”

More Tips:

  • Try picking things up with your toes
  • Distribute your weight evenly as you walk or in any yoga pose
  • Go to the doctor if you notice new pain in your ankles or feet

Resources:

4 Yoga Poses to Fine Tune Foot Stability and Prevent Injury, Yoga Journal

You Walk Wrong, NY Magazine

Shod versus unshod: The emergence of forefoot pathology in modern humans?, Science Direct

Foot Anatomy, MedicineNet

Wheels of Life, Anodea Judith, PhD

The New Yoga for People Over 50, Suza Francina

Anatomy 101: Strengthen Your Big Toes to Build Stability, Yoga Journal

Yoga Poses for Bunions, Ask the Experts, Robert Kornfield, DPM – Yoga Journal October 2015

September is Seniors Month!

We are offering special deals for seniors this month. Stay active, challenge your balance, and meet like-minded members of your community! At Team Sun Wellness, we teach many adults over the age of 65. Avoid injury, manage stress, and get more joy out of life by exploring some of our wellness offerings!

Aging gracefully: Our health and the rate at which we age entirely depends on our choices. We can actually reverse or slow down the pace at which we age by practicing yoga and meditation! We have seen improvements in balance firsthand with regular practice in our balance and yoga classes. Being more active seems to go hand in hand with maintaining or improving balance.

CHAIR YOGA – YOUR FIRST CLASS IS FREE!

According to a 2016 study conducted by Yoga in America, 17 percent of current yoga practitioners are in their 50s, and 21 percent are age 60 and older!

TUESDAYS AT 11AM: All ages and mobility levels are welcome. Learn breathing techniques, easy stretches, and specific yoga poses adapted for the chair. Props like blocks and straps are used to help support, achieve, or deepen a pose. Improve your balance with standing poses that use the chair for support, if it’s in your practice. Come refine your posture, improve balance, strength and flexibility – in a supportive and relaxing community environment. First class is free for seniors! For more info: Chair Yoga. Swarthmore United Methodist Church.

BALANCE WORKSHOP – DONATION-BASED

SATURDAY SEPTEMBER 7th, 10-11:15AM: There’s a real “use it or lose it” component to maintaining your balance. Whether you’re looking to prevent balance issues or to reverse them, you need to challenge your balance on a regular basis. In our class we’ll be learning safe, effective exercises that can improve your balance, flexibility, and strength. With practice, almost anyone can achieve better balance. Participants of all ages and mobility levels welcome. Donation-based, pay what you can. For more info: Balance Workshop. Swarthmore United Methodist Church.

You can do Tree pose with a Chair!

More links for active seniors:

Stay tuned for Free Mindfulness Meditation in October in Swarthmore Town Center! Wednesday October 3rd, 6pm.

Balance Workshop

Join us for a fun workshop all about balance!

  • Saturday September 7th, 10-11:15am
  • Swarthmore United Methodist Church
  • Donation-based: pay what you can

There’s a real “use it or lose it” component to maintaining your balance. Whether you’re looking to prevent balance issues or to reverse them, you need to challenge your balance on a regular basis. In our class we’ll be learning safe, effective exercises that can improve your balance, flexibility, and strength. With practice, almost anyone can achieve better balance.

 While it’s true that our muscles, joints, and bones change as we age, and are no longer as elastic or strong as they once were, and we may also experience more issues in the vestibular system, or may be taking medications which affect balance, it doesn’t mean we have to blindly believe that our balance is only going to get worse.

I believe that if we have regular doctor’s checkups, stay active and mindful, have good posture, and continue to challenge our balance, we can maintain and even improve balance. I have seen improvements in balance firsthand with regular practice in my balance and yoga classes. Being more active seems to go hand in hand with maintaining or improving balance.

In this workshop, we’ll:

  • Evaluate our balance using a timed exercise.
  • Get mindful: create a mind-body connection by focusing on the breath to improve awareness.
  • Get in touch with our feet, the foundations of balance.
  • Learn new postural habits: good alignment means stability.
  • Stretch and strengthen muscles used for balance.
  • Learn new visual habits: lift the gaze to encourage use of peripheral vision.
  • Practice increasingly difficult balance challenges in a supportive, non-judgmental environment – such as: standing yoga balance poses, walking a balance beam, ball-handling, and other exercises that challenge our balance.
  • Explore the “edge” of our balance ability.
  • Celebrate our victories no matter how small by supporting and encouraging each other!

Participants of all ages and mobility levels welcome. Chairs will be provided, and if you have a yoga mat, please bring one. (Or borrow one from Team Sun Wellness, supplies limited) We will be placing chairs on the mats to create a non-slip surface. Class size limit 20. This is a donation-based offering, so please feel free to pay what you can. Suggested donation is $20, but if you have limited funds, don’t let that stop you from attending for free.

EMAIL OR CALL TO HOLD YOUR SPOT!

info@teamsunwellness.com / 917.837.2014

About the Instructor: Ann MacMullan Jeans is a certified yoga instructor (EYT-200) and teaches yoga, meditation, and balance classes in the Philadelphia area with her company Team Sun Wellness.

Joyful Yoga – All Levels Yoga for Everyday Well-Being

When: 10 Thursdays from 10:00-11:00am from September 19th – November 21st / Last Class 12/5

During this group mat yoga class, we’ll find joyful freedom within our bodies while exploring a variety of reclining, seated and standing postures, with the breath at the foreground of our experience. These gentle hour-long sessions are accessible for all levels, and blocks and straps are provided to help deepen and achieve poses. Reconnect with your natural flexibility, innate strength and core balance – to bring your yoga practice off the mat into everyday well-being!

Where: Wallingford Presbyterian Church 110 E. Brookhaven Road
Wallingford, PA 19086 Free Parking on the premises

Payment Options: credit card, check, cash, PayPal, venmo (@Ann-MacMullan)

“How are we going to spend this brief lifetime?…Could we start to train as a warrior, aspiring to reconnect with the natural flexibility of our being and help others do the same? If we start to move in this direction, limitless possibilities begin to open up.”

-Pema Chodron

Yoga for Stronger Bones

Yoga practiced on a regular basis could help strengthen your bones! Certain poses including Warrior II, Triangle, and Tree are considered weight-bearing exercise, often recommended along with a healthy diet for optimal bone health.

“Yoga puts more pressure on bone than gravity does. By opposing one group of muscles against another, it stimulates osteocytes, the bone-making cells.”

-Dr. Loren Fishman, author of study “Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss

Recently, I’ve had several students approach me after yoga class to talk about their bones. “I just got the results from my most recent DEXA scan, and there’s been an improvement in my bone mineral density score in my spine!” says one 73-year old student who started practicing yoga consistently about two years ago in my classes. Another student, who just turned 70, reported a similar result on her latest scan. Both were kind enough to share their results with me, pictured below.

The DEXA or DXA scan is today’s established standard for measuring bone mineral density, and helps to estimate the density of your bones and your chance of breaking a bone. According to the National Osteoporosis Foundation, “a bone density test is the only test that can diagnose osteoporosis before a broken bone occurs.” If you’ve got osteopenia or osteoporosis, it’s reflected in the numbers.

In fact, more than 200 million people suffer from osteoporosis. Worldwide, 1 in 3 women over the age of 50 and 1 in 5 men will experience osteoporotic fractures in their lifetime.

We reach peak bone density by our late twenties, and then it’s maintained by a continuous process called remodeling, in which old bone is removed and new bone is created. The renewal of bone is responsible for bone strength throughout life. Certain factors like age, genetics, lack of exercise and poor diet can slow down bone renewal, and then our bones might thin to such a degree that we develop osteopenia or osteoporosis. Happily, there are lifestyle changes you can make to maintain and build bone density.

Bridge Pose (Setu bandhasana) stretches the spine

Of course we’d love to attribute the slight improvement in our yoga students’ bone mineral density scores to the practice of yoga. The only real change they’ve made has been adding a regular yoga practice, and neither of them are on medication. So just how effective is a regular yoga practice for building stronger bones?

According to one study, “there is qualitative evidence suggesting improved bone quality as a result of the practice of yoga.”

The study is pretty much the only one of its kind, and its revelations are being touted in Harvard Health and The New York Times. Researchers prescribed 12 yoga postures held for 30 seconds each, practiced on a daily basis by 221 participants. They measured bone density at the beginning and end of the study, and concluded that yoga “actually builds bone significantly in the spine and the femur, the two most frequent sites of fracture.” You can find out more on Dr. Fishman’s site, Sciatica.org.

The 12 yoga poses included in the study:

Image from Dr. Fishman’s Study
  1. Tree (Vrksasana)
  2. Triangle (Uttitha Trikonasana)
  3. Warrior II (Virabhadrasana II
  4. Extended Side Angle (Parsvakonasana)
  5. Reverse Triangle (Parivrtta Trikonasana)
  6. Locust (Salabhasana)
  7. Bridge (Setu Bandhasana)
  8. Supine hand-to-foot I (Supta Padangusthasana I)
  9. Supine hand-to-foot II (Supta Padangusthasana II)
  10. Straight-legged twist (Marichyasana II)
  11. Bent-knee twist (Matsyendrasana)
  12. Corpse (Savasana)

We do most of these poses in our classes on a very regular basis, as they were covered extensively in our 250-hour teacher training certification. It’s been eye-opening to learn that not all yoga poses are good for someone with bone loss issues, and could actually increase risk for a vertebral fracture – as in poses with extreme spinal flexion (as in, forward folds.) Yoga should be practiced under the guidance of an experienced teacher who provides safe alternatives to classic poses, with an emphasis on proper alignment.

A gentle modification of Extended Side Angle (Parsvakonasana)

I’m so excited for my students who have committed to a regular practice and seen some heartening benefits show up in the very fabric of their bones! They continue to do the work, and it’s wonderful to witness firsthand what could be part of a relatively low cost and low risk answer to maintaining strong healthy bones and avoiding broken ones. Yoga also comes with some pretty great “side effects,” such as better balance, improved posture and strength, and reduced levels of anxiety. Hope to see you and your beautiful bones on the mat soon!

For best bone health, Harvard Health recommends:

  • eating foods rich in calcium, such as low fat dairy products, sardines, salmon, green leafy vegetables and calcium-fortified foods and beverages.
  • getting more vitamin D from the sun or a supplement
  • doing weight-bearing exercise every day
  • not smoking
  • not drinking too much alcohol

Note: if you are under 30, building bone so that your peak bone density score is as good as it can be could help you tremendously later in life! All of the above recommendations apply to those who are still building bone density.

Resources:

Special May Workshops!

We’re bringing you some special offerings in May and hope to see you come out for something a little different! All workshops meet on Saturdays at Wallingford Presbyterian Church, Fellowship Hall. Click on photos for more.

Balance 101 Workshop

Saturday May 11th: Join us for a fun workshop all about balance! Explore new ways to assess and improve your balance. 9:30-11am / Wallingford Presbyterian Church.

Learn how our vision, inner ear, and the strength of muscles and joints all work together to help us balance. Improve your sense of balance through fun exercises while creating good balance habits that can be incorporated into everyday situations. In this workshop, we’ll:

  • Evaluate our balance using a timed exercise.
  • Get mindful: create a mind-body connection by focusing on the breath to improve awareness.
  • Get in touch with our feet, the foundations of balance.
  • Learn new postural habits: good alignment means stability.
  • Stretch and strengthen muscles used for balance.
  • Learn new visual habits: lift the gaze to encourage use of peripheral vision.
  • Practice increasingly difficult balance challenges in a supportive, non-judgmental environment – such as: standing yoga balance poses, walking a balance beam, ball-handling, and other exercises that challenge our balance.
  • Explore the “edge” of our balance ability.
  • Celebrate our victories no matter how small by supporting and encouraging each other!

Participants of all ages and mobility levels welcome. Chairs will be provided, and if you have a yoga mat, please bring one. (Or borrow one from Team Sun Wellness, supplies limited) We will be placing chairs on the mats to create a non-slip surface. Class size limit 30.

About the Instructor: Ann MacMullan Jeans is a certified yoga instructor (EYT-200) and teaches yoga, meditation, and balance classes in the Philadelphia area with her company Team Sun Wellness.

Balance 101 Workshop

Saturday May 11th 9:30-11:00am / Wallingford Presbyterian Church

$25.00

Thoughts on Finding Balance

In this morning’s meditation, I weighed the concept of balance. At first it was a lot of thoughts, then it was more about the feeling of it, and then it was both. In those thirty minutes or so, I must have had a hundred thoughts come and go before I really started to pay close attention to one thing: my breath. Maybe after about ten minutes, some equilibrium was achieved between my in and out breaths. Just breathing in, breathing out, for equal lengths of time. Feeling the inside of the body, feeling the outside of the body. Noticing how after a while, there did not seem to be much difference between the two, and a certain state of wholeness was felt. I was in my mind and my body at the same time, without noticing one or the other too much.

This state of balance between mind and body, of just being, can transform everyday well-being.

As human beings with overly active minds, we love to categorize and assign value to things. We make instant internal pronouncements about everything! Personally, I notice myself closing up or getting ready for a fight when something is not to my liking, or someone is doing something that offends me. I always want a smooth ride, for my life to be happy all the time – without acknowledging pain, by resisting suffering – even though sorrow is a regular part of being alive. Just like everyone else, I place a greater value on joyful happy experiences. When I feel pain, I don’t want it! And that’s all perfectly natural.

“Life is glorious, but life is also wretched. It is both… One inspires us, the other softens us. They go together.”

-Pema Chodron

How we react during uncomfortable moments is key: maybe we get angry and lash out at anyone who enters into our crosshairs, try to numb our pain or loneliness with excessive exercise or alcohol, or just run away and leave our jobs or marriages. Maybe we keep telling ourselves the same story about how unfair it is that we have to experience this type of suffering, and that the world really owes us something for having to go through this. And we continue to marinate in more suffering, except now we have created it for ourselves. By reacting, resisting, and complaining, we deny ourselves the full experience of being human and quite possibly the transformation that our pain might bring.

Being “mindful” or “in the present moment” helps us find balance throughout our day, experience more joy in little things, and facilitate a wiser navigation and acceptance of our suffering as part of our human existence.

I’m trying a new approach for myself. When I feel myself wanting to pull away or get angry, or something just really hurts, I try to give it some space by breathing. Maybe little by little, I can begin to open to the idea of accepting it so that I can move through whatever it is more gracefully. And in turn, when things go right, and I feel on top of the world, I’m trying not to get swept away by my own ego. We’ll see how it goes. For me, it all comes back to the breath. By practicing balance between the in and out breaths, practicing this non-dualistic non-judgmental approach, I start to experience a larger sense of balance. I know there’s suffering, I know there’s joy, and I also know that in a way they are the same. They are things we experience as part of being alive. So I’m brought back to balance and being alive and just being.

By just sitting and breathing, we become more aware of our own everyday well-being, which is shifting and changing with each breath.

Would you like to practice this with me? Try the Balancing Breath Exercise as a step towards transforming your own everyday well-being!