MINDFUL MONDAYS: INTENTION - I AM GRATEFUL AND BLESSED TO HAVE YOU IN MY LIFE

by Jeanne and John Adams
www.InnerConnectionsYoga.com

A TRIBUTE TO A MOTHER (AND FATHER)

For many years now and often on my birthday, I tell my mother that I am grateful to her and thank her for giving me life. Without her willingness to have children (five), I would not be here. And with all the agony and ecstasy of living a life, I understand that life is a true gift. I honor you, Mom!

I also honor the women who have never had children. I have never been pregnant, but I feel blessed with a wonderful young man in my life with whom I am a stepmother and who is a light in this world. And now he has a son and there are three bright lights in my life (husband, son, grandson).

It is why I was a high school teacher for many of my early years – to be around young people and help them grow into well-rounded human beings. I understood the importance of adults mentoring in children’s lives to help them know they matter – and I wanted to pass it on. I had many supportive mothers in my life: my friends’ mothers and my mother’s friends, neighbors, and my friends – so many to whom I am grateful – who mentored me while they had their children to raise. Thank you! Mothers made a difference in my life.

I honor the women who decided not to give birth, to know that a baby is not part of their path, now or ever. I know women who decided not to have a baby - because of rape, date rape, abuse, timing, preparedness, career path, failed birth control - for whatever reason that mattered to them. It was not my place to judge, only to support. Some of them have gone on to have beautiful families and others have found ways to nurture children in other ways.

I have a friend from college who is a lesbian. She is a wonderful human being and someone I have admired most of my life. At a time in her life when she did not have a partner, she made the courageous choice to have a baby on her own. She went to a sperm bank, picked the profile of the genetic makeup she wanted, and proceeded to have twins whom she raised with honesty, integrity, and freedom. They are now getting ready to go off to college and she has lived her life to make a great life for them. That is a good mother!

I have a friend whose wife walked out on him years ago. She said she did not want to be a mother. So, he served his children as both mother and father. As he raised his children alone, he met another woman who was willing to step in and co-parent with him. He and she are great mothers!

I learned this acceptance from my mother. And for that matter, my father, too. To have parents who demonstrate morality through living it, are courageous in their choices and how they live, and support each other and us whenever and however we needed it TO THE BEST OF THEIR ABILITY AT THE TIME IT WAS NEEDED, we all turned out well. A Chemical Engineer, an Optometrist in the military, an aide to older adults for 20+ years, an educator and entrepreneur, and a professional welder - we all are alive, well, and happy thanks to our mother (and father).

Was she perfect? Was he perfect? Was I perfect? Of course not. But what my parents modeled for me was to be a critical thinker, to listen with an open mind, to make my own decisions and be able to live with the outcomes, to respect the decisions of others, and more importantly, to pick my path in this world and live it passionately, compassionately, courageously, and honestly.

Mothers come in all shapes, sizes, and genders. There may be days when they are less than perfect, but would we want it any other way? They are us, and we are them. We are all one – one big, messy, lovely shared genetic pool of people who should be kind, compassionate, and loving toward each other – to see unity and not separateness – and then life becomes expansive, open, and shared.

My mother taught me that.

MINDFUL MONDAYS: INTENTION - With every breath, I embrace my potential for growth

My husband and I enjoy walking our dogs in a neighborhood lined with large, sprawling, picturesque live oak trees draped with Spanish moss - reminiscent of the Old South. Graceful and majestic, live oak trees are tall, sturdy, and adaptable trees and provide large areas of deep, inviting shade to weary, weather-worn humans seeking a canopy of comfort.

On average, oak trees live about 200 years, but some can live over 1,000 years. It is hard to imagine that such an expansive tree came from a tiny acorn. To think that something so small contains a blueprint of a tree that will surpass the human life span by centuries is astonishing and awe-inspiring. I often ponder how much these living, breathing trees have seen and shared with us about the earth and its history by simply being present with them in my quiet moments.

Just like the tree comes from a small seed, we come from our mothers’ wombs imbued with the same miraculous life force energy as the oaks. We create our own seeds that we plant in the shape of ideas, friendships, and families, that carry forth our energy beyond our limited days on this earth.

As I walk slowly and breathe mindfully, I receive the earthly touch for which I long. I inhale the air and my exhale shares something of myself. My breath flows as I receive again the message to give and to receive. To breathe means to give something back when I receive something. I inhale something which belongs to another and exhale something of myself. I wonder, if human beings would organize more of our interactions as breath, would we be able to allow problems to settle by themselves in a manner of mutual exchange?

I connect with breath as I walk the rowed allee of live oak trees. Being here helps me connect to the fact that I also am only enabled to thrive by means of the light from above, and that whatever is weighing me down will ultimately be taken back by the earth, without a trace of labor.

Trees breathe. They are manifestations of the sky inhaling the earth and the earth being washed over by the sky. When the soil inhales sun and air, trees grow. If you observed a forest over a long period of time, you could see its different patches rhythmically swell and decay, like an ocean, the respiration of its waves changing the shores.

Trees are breath and so am I. I arrive here among the oaks when I long for the earthly touch of breath, exchange, growth, and transformation.

Love & light
Jeanne and John

MINDFUL MONDAYS: iNTENTION - I Choose What Is Right For Me Daily For Self-Care

On Sunday morning I eagerly waited for John to awaken. I had been outside with the dogs on our early morning cruise around the yard. Just the day before, we were looking at some trees we planted last year, and one had a small but solid trunk, about 2 inches round, and looked lifeless. We hoped that it would make it.

John walked into the living room, and I said, “Put on your shoes and come with me. It’s worth it. I promise!” He gingerly slid his feet into his shoes and followed me, along with our two dogs, out into the yard. He looked around, looked at the birds, and looked at the turtles and fish in the pond. I walked him closer to our Japanese Maple tree and there it was! “Oh, my goodness! We just looked at this tree yesterday and now it has buds! How exciting! This is great!”

It is important to pay attention to and appreciate life as it blooms and grows around you as well as within you!

Self-care has many different facets. It could be ensuring you get enough sleep every night or stepping outside for a few minutes for some fresh air. It can also mean taking the time to do the things that you enjoy doing.

Self-care is vital for building resilience toward those stressors in life that you cannot eliminate. When you have taken steps to care for your mind and body, you are better prepared to live your best life.

Unfortunately, however, many people view self-care as a luxury, rather than a priority. Consequently, they are left feeling overwhelmed, tired, and ill-equipped to manage life's inevitable challenges.

It is important to assess how you are caring for yourself in several different domains so you can ensure you are caring for your mind, body, and spirit.

Self-care is not just about finding ways to relax. It is about taking care of yourself mentally, physically, emotionally, socially, and spiritually. To care for your health and well-being, it is important to find a balance that allows you to address each of these areas. Sometimes you might need more self-care in one specific area to restore balance or find relief from a particular stress in your life.

The seven pillars of self-care fall into the following areas: physical (sleep/fueling your body/taking charge of your health/exercise), social (face-to-face time with friends/nurture relationships with others), mental (engage in activities mentally stimulating to you/stay mentally healthy by practicing self-compassion and acceptance to help maintain a healthier inner dialogue), spiritual (engage in practices that develop a deeper sense of meaning, understanding, or connection with the universe/religion and spirituality), emotional (establish healthy ways to handle uncomfortable emotions/incorporate activities that help you recharge), recreational (hobbies/activities that interest you), and environmental (take care of the places around you and the places you love – your workspace, outdoor spaces/appeal to the five senses).

What kind of self-care routine is for you? There are many ways to begin a conscious self-care routine (unlike brushing your teeth or taking a shower). The first thing to do is acknowledge that what works for someone else may not be in alignment with you. Because of that, explore your options with an open mind and find a self-care routine that creates the ideal state of well-being for you.

Here are easy and proven suggestions for a self-care routine for your body, mind, and essence:

·       Meditation

·       Conscious breathwork (pranayama)

·       Healthy food and drinks

·       Exercise

·       Yoga

·       Relaxing bath

·       Play a board game

·       Swim or join an aqua aerobics class

·       Massage

·       Take an adventure

·       Run, dance, and move your body

·       Nap / Sleep

·       Daily intentions

·       Walk in nature

·       Laugh

·       Schedule your doctor appointments

·       Spend time with people you love to be around

Having an effective self-care routine has been shown to have several important health benefits. Some of these include reducing anxiety and depression, reducing stress and improving resilience, improving happiness, increasing energy, reducing burnout, and stronger interpersonal relationships.

The World Health Organization (WHO) advocates self-care as a way to help promote health, prevent disease, and help people better cope with illness.

Specific forms of self-care have also been linked to different health and wellness benefits, including a longer life. Exercise, finding a sense of purpose in life, and sleep have all been connected to an increased lifespan.

Remember self-care is not a “one-size-fits-all” strategy. Customize your self-care plan to your needs and what is currently happening in your life. Do not wait until you are at a breaking point. The goal is to take steps each day to make sure that you are getting what you need to deal with the stress and challenges you face in your daily life and to live your BEST life!

Love & light,
Jeanne & John

MINDFUL MONDAYS: Today I Welcome the Energies of Spring Into My Life

Vernal Equinox—Welcome Spring!

Today I welcome the energies of spring into my life.

I am intuitively connected with the earth’s natural rhythm.

Spring is my time to grow, renew, welcome the new, and cleanse. I slough off the heavy, insulating blanket of winter and emerge with renewed energy. This consciousness provides me with the space to set the intentions and path of my awakening.

I nurture the seeds of intention I plant today and water them with the melting of my inner snow.

Namaste
Jeanne & John Adams

MINDFUL MONDAYS: Through Movement I Find Balance

“A monk, in going forward and back, applies clear comprehension; in looking straight on and looking away, he applies clear comprehension; in bending and in stretching, he applies clear comprehension; in wearing robes and carrying the bowl, he applies clear comprehension; in eating, drinking, chewing and savoring, he applies clear comprehension; in walking, in standing, in sitting, in falling asleep, in waking, in speaking and in keeping silence, he applies clear comprehension.”    - Buddha

When clear comprehension involves mindful movement, every one of these activities can be the basis for insight and awareness. While much of our movements are anything but conscious, it does not have to be that way. One of the many benefits of mindful movement is that it can easily be woven into our daily lives. Walking the dog, cooking, changing a diaper, doing the dishes, traveling, gardening- everything is fair game. All we need to do is pay attention.

The study of Ayurveda, the sister science to Yoga, teaches us that spring is the time of Kapha dosha. When we understand the dominant dosha of the season and what helps us feel balanced during the season, we can choose food, activities, and even meditations that support us in each season.

Kapha dosha is associated with the elements of earth and water which, after winter, can leave us feeling sluggish, heavy, and a bit blue in the spring. To balance the effects of Kapha dosha, meditation helps us feel energized and uplifted.

John and I love walking meditations: the labyrinth at Brookgreen Gardens, by the ocean, or walking the path along the Ganges River in India, to name a few. Wherever you are, a walking meditation invigorates the senses and is a meditation-in-motion. There are many other kinds of movement that can be practiced as meditation-in-motion, too, such as fishing, surfing, skiing, hiking, and more.

To practice meditation-in-motion, bring your mind to the present moment and the sensations in the body as you move. Pay attention and respond to what your body needs in each moment, and if thoughts pull your mind away, then gently bring your awareness back to your senses and what the body feels. Drop the need to have any movement look a certain way. Now, connect to the flow of your breath, your experience, and the flow of the universe.

For example, if you are walking on the beach on a sunny spring day, instead of letting your mind wander to thoughts about work or stress at home, keep bringing your awareness to what you are experiencing now. Listen to the sound of the rhythm of the ocean, smell the clean ocean air, taste the salt on your skin, feel the sun keeping you warm, and notice the beautiful natural world around you. Each time your mind wanders, bring it back to the moment and how good it feels to be moving the body and walking on the beach. Do you notice your breath deepening? Is your pace becoming more leisurely? Can you feel the stress in your physical body melting away as the warm rays of the sun nourish your soul? This is meditation-in-motion, and the movement, warmth, and joy balances Kapha dosha.

Meditation-in-motion positively impacts heart and lung health, reduces inflammation caused by stress, improves mental health, and reduces blood pressure. It moves you into your parasympathetic nervous system which is your state of calm, relaxation, and harmony.

The way John and I practice yoga and teach classes is meditation-in-motion. Each asana connects to breath in the flow of awareness. Pay attention to how each asana (posture) feels and the movements in between the asana, how it opens the body in a new way, and how it moves the river of life-force energy. Notice the sense of lightness and flow in your body and breath. We utilize pranayama to move the breath and energy in the body to help prana, life force, flow. Allow yourself to move, without judgment, criticism, or analysis, and your meditation-in-motion will help energize, warm, and cheer you up. Just like the movement between each asana connects them to each other so too the slight pause between each inhalation and exhalation connects us to a deeper awareness of our own inner light.

Meditation-in-motion practices nurture our innate potential for happiness, awareness, and ultimately enlightenment.

Love & light,
Jeanne and John Adams

MINDFUL MONDAYS: I EMBRACE MY BEAUTIFUL MESS!

“No palm tree is perfectly shaped, yet we marvel at the beauty with which it stands. No sea shell is perfectly drawn, yet we marvel at the beauty with which it curves. Accept and appreciate yourself as you are today, in your natural state, just like you would a tree in the forest, a flower in the garden, or a seashell by the shore. You are the entirety of you. You are whole. And you are beautiful.” - Omar Itani

What do you do when you accidentally drop a dish and it breaks? Most of us would pick up the pieces, clean up the mess, and throw the pieces away. In the Japanese tradition of Kintsugi, however, we mend broken objects with gold fillings, giving them “golden scars.”

Kintsugi reminds us that there is great beauty in broken things because scars tell a story. They demonstrate fortitude, wisdom, and resilience, earned over a lifetime. These golden scars or imperfections are meant to be celebrated!

There will be many times in our lives when we will feel broken. There will be events that will leave us with emotional or physical scars. Do not dim your light with the darkness of a cloud. Instead, let those scars be redrawn with golden energy.

Embrace the concept of Kintsugi—that broken objects are not to be hidden, they are to be displayed with pride—and begin to realize how we are dissolving that image of perfection, and replacing it with a new divine concept of beauty: The journey that has made you your unique self.

Love & light
Jeanne and John Adams

MINDFUL MONDAYS: The Path to Inner Peace is Found Within Me

INTENTION: THE PATH TO INNER PEACE IS FOUND WITHIN ME
Jeanne and John Adams

Each one has to find his peace from within. And peace to be real must be unaffected by outside circumstances. -  Mahatma Gandhi

 Peace comes from within. Do not seek it without. - Buddha

Look carefully at this week’s photo. Have you ever walked a labyrinth or used your finger to trace the path of a labyrinth?

A labyrinth is a pathway – it winds around from the outside to the center, and back again. It looks a bit like a maze, but it is not a maze; there are no tricks or dead ends. Labyrinths (like mazes) are known from ancient times, come in many shapes and sizes, and are viewed as a spiritual or symbolic pathway. A labyrinth is a journey – you follow it round and round to the center, pause there, and then using the same pathway in reverse, you return from the center and the entrance becomes the exit.

The labyrinth is a solo activity and is usually walked in silence – even when people are walking it together – so that each person walks her own journey and releases thoughts and old beliefs that no longer serve. You exit the labyrinth with a greater sense of lightness, release, and inner peace.

Like the practice of yoga, a labyrinth can be used as a path to support inner peace within you. You can walk a labyrinth or use a finger labyrinth to:

·       Seek healing of the mind, body, and spirit

·       Become centered and strengthened as you confront a chronic disease

·       Help you emotionally prepare for surgery

·       Gather the strength to support others through illness

·       Look deeply into yourself and gain helpful insight

·       Celebrate life

·       Walk in a ritual of remembrance

·       Find a needed peaceful moment

·       Learn about the journey of life and where you are in the process

The labyrinth symbolizes a transformative journey to your heart center and back out into the world and is a tool for meditation, centering, and healing.

There are many paths to inner peace: contemplation, meditation, prayer, yoga, surfing, fishing, hiking, walking the beach, religion, and more. Find yours. Find what connects you to your breath, to calm, to your heart, to God, and you will come to know your own path to inner peace.

MINDFUL MONDAYS: FORGIVENESS

INTENTION: I Forgive to Heal and Let Go to Grow

Forgiveness is important so we don’t fill ourselves with so much anger, bitterness, and hate that there is no room left for empathy, compassion, joy, and love in our lives.

Whatever it was that hurt or offended you might always be with you. But forgiveness can lessen your attachment to pain, resentment, hostility, and hurt. It can help free you from bondage to the person, situation, or pain you carry. If you dwell on hurtful events or situations and allow negative feelings to crowd out positive feelings, you might find yourself swallowed up by bitterness or a sense of injustice.

Contrary to widespread belief, forgiveness does not mean forgetting or excusing the harm done to you. It also does not necessarily mean forgiving the person who caused the harm. But forgiveness can bring a kind of peace that allows you to focus on yourself and helps you move forward with life. Sometimes, forgiveness may even lead to feelings of understanding, empathy, and compassion.

Forgiveness sets you free.

Letting go of hurt and pain can make way for improved health and peace of mind. Practicing forgiveness can lead to:

• Healthier relationships

• Improved mental health

• Less anxiety, stress, and hostility

• Fewer symptoms of depression

• Lower blood pressure

• A stronger immune system

• Improved heart health

• Improved self-esteem

When you struggle to forgive, you may carry your old feelings of rancor and resentment into new experiences and relationships. You may be so wrapped up in your past experiences that you do not allow yourself to experience the joy of the present moment which can lead to a loss of valuable and enriching connections with others. Forgiveness allows you to let go of emotions that make you feel like you are drowning in a storm of bitterness and anger and can capsize you into irritability, anxiety, or depression.

To forgive is to take action toward positive change.

• Recognize the value of forgiveness and how it can improve your life.

• Identify what needs healing and who or what you want to forgive.

• Ask for support and help on your journey.

• Acknowledge your feelings of pain, anger, loss, and the harm you have experienced, recognize how those emotions affect your behavior, and work to release them.

• Choose to forgive the person who has offended you so that you can experience freedom from the bondage of emotions.

• Let go of the control and power that the offense has on your life.

• Move your energy away from the situation creating pain for you and invest the energy in your healing and joy.

Forgive and set yourself free.

Love & light,
Jeanne and John Adams

MINDFUL MONDAYS: Row, Row, Row Your Boat

ROW, ROW, ROW YOUR BOAT

The Lunar New Year, Sunday, January 22nd, a celebratory New Moon, brings an opportunity for creativity, growth, and potential—a time for setting intentions. Intentions are subtle and flexible. They act like cardinal points on a compass or a rudder in the river; they give us direction through the landscape of our life/year. They come from within—an uncovering of our own innate qualities — rather than something we try to “get” from an external source. Our rudder can steer us through rough waters and help us sail gently down the stream.

Challenges will occur. Why not go through them, rather than avoiding or attempting to go around them? Mastering the challenges of life builds character and prepares us for future obstacles we might face. You are powerful and everything you need to accomplish your goals, hopes, and dreams is already inside of you. With intention and a little attention, perseverance, and courage, it is truly astounding what you can create.

Enjoy the trip and live now, instead of focusing on what’s around the bend in the stream. Chart your course and navigate your own way. And look up at the moon every so often on your journey.

Love & light,

Jeanne & John Adams

MINDFUL MONDAYS Dr. Martin Luther King, Mahatma Gandhi, and Yoga

There are many people who embody yoga seemingly without even trying - they effortlessly demonstrate what it means to live their life as a representation of these ancient teachings. Martin Luther King Jr. was one of these incredible individuals.

More than sixty years ago, on February 3rd, 1959, Martin Luther King, Jr., embarked on a five-week long journey to India, to study Mahatma Gandhi’s principles of non-violent social change.  Though Gandhi was assassinated in 1948, Dr. King, Jr. was able to meet with many leaders to learn about these principles, which stemmed from the teachings of Yoga.  When Gandhi was faced with a difficult situation in the push for independence in India – and there were many – he turned to The Bhagavad Gita and other ancient texts for strength, solace, and guidance.

Dr. King first learned about Gandhi as a seminary student in 1949, just a year after Gandhi had been assassinated. He soon wrote about Gandhi that he was a person who “greatly reveal[s] the working of the Spirit of God.”

Gandhi’s life inspired Dr. King to practice yoga principles. For example, the practice of nonviolence is yoga is called ahimsa. Few others in our history have practiced this yoga quality to the extent Dr. King had. He laid out beautiful guidelines and concepts to bring true non-violence into our everyday lives and showed by example how one can truly triumph through non-violent action, and by doing so, he changed his community, his country, and his world.

Martin Luther King, Jr. also demonstrated tejas, intense inner power which helps one to transform and discover a more profound and spiritual experience. Those who followed Martin Luther King, Jr. believed in him 100%. That kind of trust did not come just from his words alone, but the harmony between word and action. He lived what he preached. To have tejas, one must be true to himself, trustworthy, honest, open, and most importantly pour his inner compassion out to the world.

While in India, King met with many of Gandhi’s friends and family, who gave him their blessing to continue spreading Gandhian teachings. As he was leaving India, he reported that he was “more convinced than ever before that the method of nonviolent resistance is the most potent weapon available to oppressed people in their struggle for justice and human dignity.”

Upon his return to the United States, Dr. King preached to his congregants on Palm Sunday about Gandhi’s life and martyrdom, comparing him to Jesus and Abraham Lincoln. Later, after the arrest of Rosa Parks, he led the 381-day bus boycott which brought him into the spotlight as one of the most important leaders of the American civil rights movement. Of the practice of nonviolence, he said, “Christ showed us the way, and Gandhi in India showed it could work.”

Take a moment today to reflect on some of the inspirational yogic qualities of Dr. Martin Luther King, Jr. Allow his life to inspire you to be an even better human being than you ever dreamed possible.

MINDFUL MONDAYS – Wishing you a Transformative New Year from Pawleys Island, SC

TRANSITION TO TRANSFORMATION

Thank you, 2022, for growth coming from unexpected places and for opportunities to reflect, pivot, and respond with resilience. We enter the New Year with greater openness, enhanced sensibilities, and a renewed perspective. We wish for higher consciousness, growth, and expansion for us all as we move from transition to transformation.

Every transition from one year to the next is an opportunity to reflect upon who we are, what we experienced, and how we want to BE in the new year. With reflection comes deeper awareness of how to be our best Self. It is not about being perfect or changing who we are; it is about growing who we are and being our authentic self. It is an opportunity to begin again, each day, each moment, each breath, to clear out the cobwebs of disappointment, hurt, grief, and our not-so-successes, and to forgive, apologize, and recreate when appropriate.

Seek opportunities and create possibilities. Find inspiration and take action. Setting intentions for the new year rather than goals, which can be constricting and leave us unfulfilled, gives us permission to practice, which is not about getting it ‘right’ or accomplishing but about cultivating patience and tolerance with ourselves on our path, to soften around our expectations.

Let this new year be a defining time for you that you decide to focus on what is profoundly important to you. Make a choice to spend more time with those who bring meaning to your life. Feel deeply the special moments. Do things you have always wanted to do. Dance in the rain and climb mountains. Meditate and learn to be present. Stop putting off joie de vivre for the sake of achievement. Perform CPR on your own spirit and tend to your soul. Now is the time. Transition to transformation.

Happy New Year!

MINDFUL MONDAYS: INTENTION - This holiday season, I connect to my purpose

Having a purpose in life is associated with all kinds of benefits. Research suggests that purpose tethers us to better health, longevity, and even economic success. It feels good to have a sense of purpose, knowing that you are using your skills to help others in a way that matters to you.

Purpose motivates us to make a difference and we do it altruistically – to help, to give, to serve. It is the legacy we leave behind. Connecting to our purpose helps us navigate through rough times; it keeps us grounded to who we are and how we want to be in the world. Purpose helps reduce any panic or fear we might be feeling because we focus on our purpose instead.

Purpose makes us resilient and courageous. It provides direction. It energizes us to take risks and move beyond our fears. When we connect to purpose, our courage, strength, and commitment to life grows. Having a bigger purpose is what propels us to step outside of our comfort zones to make an impact where it means most to us.

Yoga can help us identify our purpose. A yoga practice is a wonderful space in which to cultivate our intentions and support our purpose. Through practice we gain clarity and insight. We may remember to be kind to ourselves and others, let go of perfectionism, and be open to our differences. No matter our background or beliefs about why we celebrate this time of year, we can all connect to the universal themes of peace, love, and extending kindness to all. Our continued commitment to our practice is a way to honor these virtues, knowing that by stepping onto our mat, we are fueling ourselves with the ability to fully embody these qualities when we step out into the world.

Yoga helps us relax and restore this time of year. Staying with our practice helps us slow down and deeply appreciate each moment, at any moment. A simple, deep breath while in traffic or in the checkout line at the grocery store can transform our attitude. Our practice leads us to see our own Divinity through meditation. We let go of attachments and quiet the mind through meditation so that our Divinity is revealed, and our purpose becomes clear.

In understanding our intentions and knowing our purpose, we can begin to recognize and know our own divinity because we are coming from a deeper place within. Being based in our own innermost essence, we are not as reactive. We are not as superficial. We are not as needy. We are more compassionate. We are more able to go with the flow. Life gets easier, even when it is hard.

Practice yoga. Know your own Divinity comes from a deep place within and reveals itself through meditation. Connect to your purpose. Invite these practices to help you stay balanced and let that be your gift to yourself.

MINDFUL MONDAYS: Intention - I recognize there are no mistakes, only opportunities for growth

Thomas Edison, who invented the electric bulb, was called “too stupid to learn anything.” He was fired from his first two jobs and failed a thousand times before inventing the light bulb. During an interview, a reporter jokingly asked him, “How did it feel to fail 1,000 times?” To which Edison replied, “I didn’t fail 1,000 times. The light bulb was an invention with 1,000 steps.” However counterintuitive it may seem, having the courage to risk is required to be successful.

Missteps are opportunities for creative solutions. We can use past experiences to produce a new perspective and, in turn, create a new outcome. Our missteps can fuel our awareness. In helping us decide how to act and react in a fresh and fruitful way, they can bring us closer to happiness and further away from causing our own discomfort.

Ways to improve your perspective:

1. Find strength in learning.
When you are confronting something similar again, see yourself in a different space. Trust and respond from this place. Ask yourself, how can I react differently this time given the learning from last time?

2. Remember that everything transforms.
Connect with the fact that with up comes down, with light comes darkness. With down comes up, with darkness comes light. When you find yourself imbalanced, remember that returning to balance will come. Trust in the flow of your life and of the universe.

3. Adopt a growth mindset.
Life is full of successes and not-so-successes. Plan for setbacks, accept when they appear, and move forward as quickly as possible. A growth mindset is the belief that a person's capacities and talents can be improved over time. Adopt a growth mindset of improvement in your thoughts, words, and actions. View challenges and obstacles as opportunities. Accept constructive criticism. Be persistent. Be mindful that missteps are part of the learning process. Keep a positive attitude. Setting intentions, having goals, and purpose help with growth mindset.

4. Practice a headstand or down dog.
This is an instant way to change your perspective. It’s difficult to feel and see things the same way if you are upside down.

Remind yourself there is no final or “perfect” destination in life. It is merely a journey with many similar situations. However, with growing wisdom and a richer perspective, we are better able to manage our life and enjoy ourselves and life more.

“Ever tried. Ever failed. No matter. Try again. Fail again. Fail better.” ~Samuel Beckett

 Love & light
Jeanne and John

MINDFUL MONDAYS

INTENTION
I devote time daily to my spiritual and emotional well-being and to self-care.

Yearly the holidays beguile us with promises of joyful gatherings, spiritual renewal, and family bonding. Yet too often we find ourselves overstimulated, stressed, anxious, overextended, lonely, and depressed. By devoting time to spiritual and emotional well-being and self-care, this season can be one of reflection, deep inner connection, and peace.

Establish a conscious intention to take care of yourself and holiday obligations in a more centered way. Remember intentions help you become the best version of yourself. Take a few minutes each morning to turn inward and breathe in and out through your nose deeply, slowly, and mindfully. Then set a personal intention for the day or use the one we suggest for your week. Working with the same intention until it becomes a regular part of your life provides emotional support. Check in with your intention again before you go to sleep to help you ground your intention and create deeper roots.  At the end of the week, revisit your daily or weekly intentions to see how they aligned with your actions, values, and daily routines.

Introduce other self-care techniques along with your intention practice to make this holiday season more enjoyable and satisfying.

• Get enough sleep. Our brains need sleep to function effectively, efficiently, and productively. Make sure you don’t forget the critical importance of sleep. Poor sleep negatively impacts our mood and interactions with others.

• Set aside time for yourself and for self-care. What can you offer yourself each day to take care of your health and well-being? Take a yoga class, go for a walk, buy a ticket to a holiday show, enjoy a massage, or volunteer to help someone else. When you take care of “you” you will be more likely to experience deep inner connection and peace this season.

• Set boundaries. Say “yes” to yourself by setting reasonable commitments with which you are comfortable. Instead of accepting every holiday invitation, limit yourself to two a week. Rather than baking 5 trays of cookies, offer two.

• Don’t overextend. It is common for people to spread themselves too thin to make the holiday season beautiful and bountiful for families and friends. Stay mindful of your efforts and ask yourself if you are comfortable overextending. Be aware of what you need to stay relaxed, rested, and renewed.

• Delegate. Invite others to share in preparations for the holidays. If you set a precedent of including others, you create shared experiences which yield a greater sense of collective joy!

• Practice mindfulness and discover the true joy of the season by being attuned to your personal sense of peace, calm, balance, and love. Be present. Connect to your breath. Listen, observe, feel, and engage with the beauty of the season that wraps around you like a warm blanket on a chilly day.

Blessings,

Jeanne and John

MINDFUL MONDAYS: Intention - I surround myself with loving and supportive people who bring out the best in me

HOLIDAY STRESS: HOW TO COPE WITH TOXIC PEOPLE

The holiday season is portrayed as a time full of celebrations and togetherness, happiness and joy. But gathering and celebrating can take a mental toll, especially in situations where relationships are tense or strained.

We can always decide who we allow close to us, but it is not always that easy to cut out toxic people from other parts of our lives. They might be colleagues, bosses, in-laws, stepfamily members, family, co-parents … and the list goes on. We live our lives in groups and unless we’re willing to go it alone – work alone, live alone, be alone – we are going to cross paths with those we would rather cross off the guest list.

 A study by The American Psychological Association on holiday stress found that 38 percent of Americans feel an increase in stress during the season, with leading stressors that include difficult family relationships, gift-giving pressure, and maintaining work responsibilities. And a survey conducted by Healthline found that 62 percent of respondents described their holiday stress levels as “very or somewhat” high and only 10 percent said they had no related holiday stress. The stressors included managing difficult family dynamics, finances, and finding enough time for everything.

 TIPS ON DEALING WITH TOXIC PEOPLE DURING THE HOLIDAYS

Watch for overwhelm. If any situation starts to feel overwhelming, escape for even a few minutes to regroup. Volunteer to walk to dog, watch the kids play outside or even just head to the bathroom for a few minutes of solitude. Most often people regret the actions or things said when we are upset. If you are feeling overwhelmed or tense, find way to step away from the situation for a moment and collect yourself.

Set time boundaries. Reach out ahead of time to family members, co-workers, and party hosts with an email or text and let people know beforehand that you will be leaving at a certain time, then bow out gracefully. Do not linger in a situation where you feel stressed. Managing the expectations and setting boundaries before holiday gatherings is often enough to make it through them with less stress and little drama.

Create a solid support system. If you are around toxic people, use the support and strength of good-hearted people who want to know you for the person you are. Surrounding yourself with people that really care about you and don’t want to see you hurt goes a long way to diluting negativity in toxic workplaces, families, neighborhoods, etc. These friends and supporters act as a buffer between you and those that want to pull you in and control you. They will also function as a reasonable sounding board in case there is any doubt about what you are experiencing.

Limit contact and walk away from a stressful situation. Although you may not be able to totally avoid contact, you can find ways to surround yourself with people you do get along with to insulate yourself from toxic individuals. It is important to not play into any interaction, especially when it is provocative and argumentative. Be mindful and responsible not to engage when someone is saying and doing outrageous things. Do not allow yourself to be cornered alone in a room. Walk away from anything that causes discomfort.

Limit the use of alcohol. Many individuals feel that if they have a cocktail, it will help manage toxic situations. The reality is that alcohol will likely make a toxic situation even more toxic. Alcohol reduces inhibitions, weakens our ability to filter, and we are less likely to make intelligent, logical decisions.

Cut off all contact. When all else fails, when you have gone as far as you can go, when no different outcome (or a worse outcome) is expected, it is time to cut all ties with the toxic individual. When you have done all you can and things stay the same, you will know you tried whatever is possible. No guilt, no remorse, no shame. The final and only solution is to preserve your own integrity and health and let your relationship with the toxic person go.

Recognize that you can’t control other people. You cannot change someone else’s behaviors, but you are responsible for your own happiness. It is your job to eliminate those toxic relationships around you that do not contribute to this happiness.

Recite this intention the week before a holiday gathering to help quell any anxiety, “I surround myself with loving and supportive people who bring out the best in me.” Utilize the tips above to empower you with tools to help you enjoy holiday functions on your own terms.

MINDFUL MONDAYS: INTENTION - With Each Breath, I Share Gratitude Unconditionally

INNER CONNECTIONS YOGA & WELLNESS – PAWLEYS ISLAND

We wish you a very happy Thanksgiving!

Wherever you are, celebrate your holiday with gratitude!

Creating a practice of gratitude generates innumerable benefits that have lasting effects. It helps you adopt a healthier view of life and creates a connection to positive thinking that leads to a healthier lifestyle and way of living.

Each of us can be an ambassador of gratitude. We can embody the true meaning of gratitude by breathing in love and exhaling gratitude and living in a state of gratitude. Magic happens when we are grateful!

REASONS TO INCORPORATE GRATITUDE IN YOUR YOGA PRACTICE:

1. Gratitude reduces stress, calms the mind, and creates a healthy emotional state. The physical body releases tension and allows yoga poses to be expressed more fully in the body. New awareness and connections are created when we connect asana (poses) to gratitude.

2. People who practice gratitude tend to be more present and open to feeling good through exercise and a healthy lifestyle. This can translate to better interactions at work and home and may inspire others around you.

3. Gratitude detoxifies! Gratitude helps people be less toxic in their thoughts by removing anger, violence, resentment, and even depression. Combining your yoga practice with an intention that includes kindness, compassion, happiness, empathy, joy, or generosity fortifies your life and practice with gratitude, thus helps strengthen the mind and emotional states to keep you balanced.

4. Gratitude increases happiness! In my last post, I quoted Psychologist Robert Emmons, and here is more from his research: “Gratitude makes us nicer, more trusting, more social, and more appreciative. As a result, it helps us make more friends, deepen our existing relationships, and improve our marriage.” He also mentions other psychological effects of gratitude like higher levels of positive emotions and being more alert, alive, and awake. 

5. Gratitude helps us focus (dharana) and strengthens our ability to meditate (dhyana). It works like this: Intention - I am grateful for friendship (this is my focus point and by choosing a focus point I strengthen my ability to stay steady during fluctuations of the mind during practice). Meditation is strengthened because I quiet and still the mind from mental fluctuations by using the thread of my intention thereby sitting in meditation (dhyana). At some point, I drop the thread and am connected to my unadulterated Self.

 WHEN YOU PRACTICE YOGA:

1. Remember to set your intention for each practice… and it can easily be an intention of appreciation for your body, your breath, the yoga class, etc.

2. Count your blessings as you breathe during certain portions of a class (visualize the things/people you are grateful for).

3. Focus on the positive… when those negative thoughts creep in, allow yourself to mentally respond with, “isn’t it interesting I am thinking about this now” and release the thought

4. Smile through the challenging poses… remember you grow when there are challenges.

5. Express gratitude at the end of the practice as well.

 HOW TO SHOW, SHARE AND PRACTICE GRATITUDE:

1. Ponder the things for which you are most grateful. The things that first come to mind might be family, close friends, a stable career, fulfilling activities, a comfortable home, or good health. Feeling grateful for these things brings about a sense of happiness and fulfillment. When cultivating gratitude, this is a great place to start.

2. Expand your gratitude to those things you might not consider as deserving much thanks. You might be grateful that your car is dependable, that the grocery store is close to your home, or that school is a place to learn and grow in challenging and enlightening ways. Giving thanks for these everyday events will help you to notice the small things you might usually take for granted.

3. Share a smile wherever you go.

4. Write a handwritten thank you or gratitude note.

5. Say thank you and I am grateful for you.

6. Practice random acts of kindness.

7. Volunteer formally (Habitat for Humanity, Soup Kitchen) or informally (hold a door, help unload groceries, mow a lawn, bake and give it away).

8. Maintain a gratitude journal where you record things you are grateful for every day.

9. Create a family gratitude jar and share the messages monthly.

10. Share with your family the things you are are grateful for each night at dinner and honor this tradition at Thanksgiving and other holiday gatherings.

11. Don’t forget you!

    1. Make a list of ways you’ve impressed yourself lately.

    2. Treat yourself to something you enjoy, like a pedicure, a massage, or a cup of tea.

    3. Give yourself time to enjoy a passion you’re sometimes too busy to fit in.

    4. Share the beauty that is you with the people around you, knowing they’re fortunate to have you in their lives.

Cultivating gratitude for the little things, the big things, and the difficult things has the potential to change your perspective in a very positive way. Integrate gratitude as a Thanksgiving tradition (#9) and into each day of every year.

Have a blessed holiday!
Jeanne & John Adams

MINDFUL MONDAYS: Intention - I breathe in Love, I breathe out Gratitude

Each year Thanksgiving reminds us to express gratitude and give thanks. It is a wonderful opportunity to make gratitude a daily, weekly, monthly or yearly practice. It does not have to be difficult or one more thing you must do as part of an already overburdened life. Instead, be grateful for simple and powerful ways to change your life in a positive way.

Gratitude changes everything! Robert Emmons, Ph.D., the world’s leading scientific expert on gratitude, explains that a gratitude practice can strengthen your immune system, soothe aching joints, help lower your blood pressure, and allow you to sleep longer and deeper so you wake up feeling refreshed and ready for a new day.

A gratitude practice also has psychological benefits, which include feeling more positive, alert and alive, and experiencing greater joy, pleasure, optimism and happiness. Gratitude reduces a multitude of toxic emotions, from envy and resentment to frustration and regret and it reduces depression.

Gratitude enhances empathy and reduces aggression. Grateful people are more likely to behave in a prosocial manner, even when others behave less kindly, according to a 2012 study by the University of Kentucky. Study participants who ranked higher on gratitude scales were less likely to retaliate against others, even when given negative feedback. They experienced more sensitivity and empathy toward other people and a decreased desire to seek revenge.

Gratitude increases mental strength. For years, research has shown gratitude not only reduces stress, but it may also play a key role in overcoming trauma. A 2006 study published in Behavior Research and Therapy found that Vietnam War veterans with higher levels of gratitude experienced lower rates of post-traumatic stress disorder. A 2003 study published in the Journal of Personality and Social Psychology found that gratitude was a major contributor to resilience following the terrorist attacks on September 11. Recognizing all that you have to be thankful for —even during the worst times—fosters resilience.

Gratitude improves self-esteem. A 2014 study published in the Journal of Applied Sport Psychology found that gratitude increased athletes’ self-esteem, an essential component to optimal performance. Other studies have shown that gratitude reduces social comparisons. Rather than becoming resentful toward people who have more money or better jobs—a major factor in reduced self-esteem—grateful people can appreciate other people’s accomplishments.

Generosity and compassion are more common among folks who practice gratitude. Studies show they are also more likely to forgive, reach out to others and feel less isolated.

We have the ability and opportunity to cultivate gratitude. Rather than complain about the things you think you deserve, take a few moments to focus on all that you have. Let go of the nasty neighbors, gossips, bullies – and surround yourself with those who offer love, peace, compassion, patience, and joy. Developing an “attitude of gratitude” is one of the simplest ways to improve your satisfaction with life.

Mindful Monday Intention: "Every day, think as you wake up: Today I am fortunate to have woken up. I am alive, I have a precious human life. I am not going to waste it.” ~The Dalai Lama

How Science Supports the Power of Setting Intentions

“The moment you change your perception, is the moment you rewire the chemistry of your own body” ~ Bruce Lipton

Do you ever think about your thoughts? Many of us believe that our thoughts have a mind of their own, and it is often why we feel frustrated, stressed, or stuck. Training your brain to focus on an intention you have set for yourself that helps you walk in your greatest good is possible and easier than you think. The practice of setting intentions reflects the convergence of yoga philosophy and modern psychology, with backup by neuroscience.

For decades, intention setting has been treated contemptuously as an unscientific spiritual practice. However, recent findings have revealed the powerful science behind intention setting and its ability to change our human biology. This has forced us to re-evaluate the importance of intention setting in our everyday lives. Author of Science and Human Transformation, William A. Tiller, Ph.D., explains that “We as humans are much more than we think we are, and Psychoenergetic Science continues to expand the proof of it.”

Setting intentions is a way of stretching our interchangeable human biology to reaching a new purpose, life path, or emotional state. The power of intention is truly profound; it's been suggested to relieve chronic diseases, heal past emotional wounds and help manifesting our most-loathed desires. And it all starts within the space of our own thoughts.

A 2007 book, The Intention Experiment, explored the science of intention, drawing on the findings of leading scientists around the world. Author Lynne McTaggart uses cutting-edge research conducted at Princeton, MIT, Stanford, and other universities and laboratories to reveal that intent is capable of profoundly affecting all aspects of our lives. In the book, William A. Tiller, a professor emeritus at Stanford University, argues: “For the last 400 years, an unstated assumption of science is that human intention cannot affect what we call physical reality. Our experimental research of the past decade shows that, for today’s world and under the right conditions, this assumption is no longer correct.”

According to Dr. Bruce Lipton, when we set intentions “the beliefs we hold in our minds are converted into electromagnetic fields by nerve cells and the brain ‘broadcasts’ this information to all the cells within our body. Cells respond to the information in these energy fields and use it to control their behavior and gene activity.” If we set positive intentions, every cell within our body will behave in alignment with the intention we have just set and vibrate at the same positive frequency. If we are prone to negative thinking and fail to set positive intentions within our lives, our cells will respond by preparing for Fight-or-Flight, a sympathetic nervous system response.

Dr Lipton explains that “Cells, tissues, and organs do not question information sent by the nervous system. Rather they respond with equal fervor to accurate life-affirming perceptions and to self-destructive misperceptions.” The role of thought is vital in deciding the fate of our body’s health and functionality.  Thus, it is evident that intention and belief have the ultimate power to act as a filter between the real environment and our own biology. By adopting the glass half-full mindset, we can control our cell's behavior in a way that enhances our biology.  

The power of intention can literally change the shape of our brains. This process is known as neuroplasticity - the brain’s soft and interchangeable potential, stimulated through repetition of a particular behavior. Our brains are made up of highly complex circuits, known as neural pathways. Neural pathways are the superhighways of nerve cells that transmit messages; the more times electrical messages journey down the same beaten tracks, the more solid and shaped into our existence they become.

In the context of setting intentions, the more we repeat a positive intention or general positive behavior, the more likely our brain is to reorganize its neurons in our favor. Through cultivating healthy intentions, science demonstrates that we have the power to shape our brains in more adaptive and beneficial ways.

This week, repeat daily the intention provided or choose your own and begin to see the power of setting intentions in your own life.

 Jeanne & John Adams