Fulfillment – What is Enough?

I continue with this word Fulfillment — this weekend I took part in a virtual Tea Meditation with Sooz at Being Tea. If you love tea (like I do) & want to dive deeper, I highly recommend Sooz’s offerings. I was gifted a membership by Jim’s parents … & have since enjoyed slow Saturday / Sunday mornings with tea. 

You’ll see below a beautiful deep green High Mountain Oolong (top), 2 gorgeous hawks on the trail (taken with my phone, soooo … can you see them?), & a Jasmine Winter Snow Green Tea (bottom, I wish you could SMELL this tea!). 

The tea meditation theme last month revolved around the question: What is enough?

I’m pondering this question in yoga practice in February – maybe you will join me – What is “enough” in a posture? a breath? effort? 

If you’re seeking what your “enough” is in this mid-winter time, I hope you’ll join one of our online group classes this month, or choose a class on YouTube! If you’re interested in in-person or online private sessions, please email or call me.

Can’t wait to see you! Check class schedule.

What is enough? 

I recently finished a book my sister-in-law, Jill, gifted me a while back — Reshma Saujani’s Brave, Not Perfect. I was skeptical … & yet came away from the book with new insights into my own life as a perfectionist … & that there’s still plenty of time for me to find new ways to be brave, not perfect. I’m asking, “Where am I seeking perfection, instead of asking the brave question, ‘Hey, what’s enough here?'”

What I’m reading, listening to, watching:
Balance Your Hormones, Balance Your Life, by Dr. Claudia Welch
Pennsylvania Sustainable Agriculture Virtual Conference, PASA
Personalize Your Yoga Practice, 3-Day Masterclass with Monica Bright


What images come to mind when you see this word? On a scale of 1 to 10, how “fulfilled” would you say you are feeling today? No judgment, just the first thoughts that come to your mind …

Last week Jim, I & our boys took an opportunity to get away to a little cabin in the woods. Literally like 20 minutes from our house … yet we felt worlds away from our day-to-day. Our days were “filled” with morning meditation, reads, breakfast & hot beverages … snacks & late morning walks with the dogs … maybe a workout or yoga … late lunch, making a fire, naps & more reading … maybe another walk with the dogs … dinner, stoking the fire, & more reading (maybe a beer for Jim & a little HGTV for me 😉 ).

(BTW that is a HOMEMADE marshmallow in that homemade hot chocolate — made by Jim’s cousin, Amanda, who has become our official marshmallow provider from this day forward. Hands down.)

After 7 days of this packed schedule, we drove back the 20 minutes to our house feeling pretty fulfilled.

I realized over & over this week that fulfillment is so readily available & terribly elusive at the same time. At least for me. I can get pretty down about what I don’t have, who I’m not, where I’m lacking. & I can also find such fulfillment & completeness in the simple experience of nature (we watched 2 deer meander along the hillside across from our cabin one evening), a delicious meal (Jim always cooks delicious meals!), & the devotion of Baxter & Tortilla.

I also realize I’m privileged to have the ability, the resources & the support (thank you to my employer, 4-H … thank you to our friends, Sue & Bob, for the cabin … thank you to Jim’s employer, St. Peter’s, for granting vacation time …) to get away for a bit, to take a reprieve, to refill & rejuvenate. How much better, kinder, & simply more healthy our communities would be if we granted each other time away from it all.

What does “fulfillment” look like for you? It may be similar or quite different from what I described above — I know some folks would tear their hair out sitting in a cabin for a week of quiet, haha! & that’s perfectly legit! My point is to reflect on what fills you up … & find little or big ways to make it happen.

“We need what you got,” says artist Jesse Peterson of Let’s Make Art. The world needs your kindness, your full presence, your gifts, your light. So do what you need to do to replenish & rejuvenate … even if it’s one mindful breath in your closet away from the madness.

Back in October, I listened to senior teacher Judy Moulton of The Himalayan Institute speak on fulfillment & freedom. Take a listen & let me know what you think … how could Judy’s reflection on fulfillment inform your yoga practice?

I look forward to practicing with you again soon — for now we are cultivating our home practices by gathering virtually. Yet soon enough we will look forward to greeting each other in-person again. Thank you for practicing ahimsa, non-harming, in your thoughts, words & actions as we continue to care for our community in dealing with the COVID-19 pandemic.

Subscribe to my monthly newsletter HERE for yoga updates, inspiration … & ridiculous amounts of dog pictures.

Thank you to all of my teachers, past & present, for your wisdom, generosity & strength. May my own teaching honor & authentically transmit the teachings & practices of Yoga in the Himalayan Tradition.

Create Your Home Practice Space

I can’t recall if I was walking through an airport or a store, but several years ago I was stopped in my tracks by a certain smell.

I couldn’t verbalize or explain why at the moment, yet the smell made my heart smile. That inner joy stayed with me the rest of the day.

Later, the event came back to me & I wondered, ‘Where have I smelled that before?’ It took me a while, yet the connection was finally made — my grandma’s perfume.

When I was growing up, we’d visit my grandparents once a year, in the summer. My dad carried us into the conversion van (yep, fold out bed & swivel passenger chairs – SWEET) at midnight, & would drive us 12 hours from NE Oklahoma to northern Illinois, so we’d make it to my grandparents’ house for the afternoon & following week. My younger brother & I would pull out the 5,000 piece puzzle that would be a fixture on the screened-in porch for the week. We’d get out the slip-n-slide & ruin my grandparents’ perfectly manicured grass. We’d catch fireflies in mason jars for our nightlight near the bed — & we’d fight over who had to sleep in the bed nearest the scary attic door upstairs (evil elves, you know).

And my grandma always wore the same perfume. I didn’t realize it was perfume til decades later; I just thought that’s how Grandma smelled =).

It’s interesting to me now, because I have been averse to most commercial perfumes all my life to this day. Walking past the perfume counters at a department store (which I avoid if at all possible anyway, ha!) has always been a nightmare.

Talking with Grandma recently about this, it seems I take after her: Grandma hates perfume too! The only one she’d wear is called Ciara:

Studies have shown that our sense of smell triggers memories/emotions much more quickly & strongly than our sense of sight. A study from 2015 explains how our sense of smell is connected to our limbic system, a much “older” part of the brain, so to speak, than our prefrontal cortex which develops over our childhood & young adult years … & how smells can affect our mindset, emotions & how we make it through our days. I encourage you to check out the study & see what resonates with you.

Taking this concept into our home practice space — how can we use scent to cultivate a sense of sacred space around our yoga practice? What do you want to FEEL before, during, after your home practice? A sense of ease? strength? determination? calm? happiness? … there are so many options, & your desired feeling may change from day to day depending on your body, schedule, projects, responsibilities, unforeseen circumstances, etc.

While I’m not much into perfume, essential oils, certain types of incense, & / or candles (used with fire safety in mind) evoke certain positive feelings for me. You’ll find a ton of suggestions by doing a simple online search — yet you’ll want to use your own intuition & inner knowing to know what scents are right for you. For example, lavender (the quintessential “relaxing” scent) evokes a sense of calm for some people — for others, instant headache! And while some scents can empower you, the same scent might trigger a traumatic memory for someone else. (I’ve started to shy away from diffusing scents in a community yoga space unless I truly know the group I’m working with, or have advertised that the class/workshop involves essential oils.)

One other caveat: If you have pets, please do your research on your fave essential oils before diffusing. Here’s an introductory article from Doterra, yet make sure to also do your own research & check with your vet.

Hopefully you’re getting more & more inspiration for your home practice space – from clearing the clutter to adding inviting textures to incorporating your favorite smells =). I look forward to hearing from you — share your home practice space here or tag me on Instagram or Facebook with a picture if you’re game!

See you online soon for home practice!

Create Your Home Practice Space

Mama’s pillow makes naps better.

Baxter had another episode last night – seemingly out of nowhere he got wide-eyed, shaky and started panting. He ate, peed, and pooped just fine (info you probably didn’t need, but there you go) … & then ran up to his kennel & didn’t want to leave.

This has happened twice before in the last couple years, and after x-rays & blood work (which show he’s pretty healthy for 12+ years old), weeks of rest & medication … We thought we’d try what he wanted — to be in his safe place with us close by for a while.

He did eventually calm (sidenote: Jim gave him a CBD biscuit, which probably helped) & we all slept through the night.

He woke up with seemingly more spunk, ate chicken / rice with enthusiasm (hoping to calm his tummy), & another successful bathroom break.

He’s been extra snuggly this morning, wanting to be right in my lap … So my yoga practice happened after about 30 minutes of holding him.

He has a bed right beside me, & finally settled there. I covered him with a blanket & gave home my pillow … He’s been snoozing for an hour … much-needed rest for our old boy.

What does Baxter’s story have to do with creating your home practice space?

When we are feeling frazzled, dull, or otherwise in need of recalibration … our primitive brains seek safe space. This is nothing to be ashamed of, & in fact if we pay attention to our inner knowing, we may get just be practicing Yoga — or the calming of the fluctuations of the mind (Yoga Sutra 1.2)

As mentioned in a previous post on this home practice space topic, the goal is to create a space (even if it’s portable) that you will WANT to be in! That calls to your overspent mind & body.

So today, I invite you to gather the props & textures that will make your space appealing for rest. Yes, maybe you’ll practice asana, or postures … so have your chair, blocks, straps, and/or bolster. Maybe you’ll do an invigorating breath practice or a deep meditation, so have a cushion / chair to give ease to your spine & allow for full breath.

Yet, especially during these times of increased stress & trauma collectively … the holidays, different schedules, a raging pandemic, political rebalancing, potential personal/family security concerns … our yoga practice can be a refuge for REST.

Above all, according to the Yoga Sutras of Patanjali, the asana should have 2 qualities: sthira & sukkha, or stability & ease. The point that ANY posture has these 2 qualities is a subject for another time (ever observed yourself or someone else muscle their way into a pose, foregoing any form of smooth breath or ease? just so the ego can say “I did it” … ? I’m guilty, for sure. I digress.)

So, back to your home practice space. Again, nothing fancy necessary. The Western culture mindset would have us believe we need a zen-like room in our home with the perfect silence, the perfect mat or the perfect color scheme. Nonsense.

All Baxter needed was Mama’s favorite pillow to enjoy rest.

So, gather the tools & textures around you that promote YOUR ability to rest deeply at the end of your Yoga practice. These tools may include blankets, cushions, eye pillows, extra layers of clothing / socks. When we rest, we want our bodies to maintain a comfortable temperature, so that our nervous system can be soothed, & our body/mind/spirit rejuvenated.

Rest may include a guided relaxation, journaling, a cup of tea enjoyed mindfully. Allow your body/mind/spirit to absorb the effects of your practice before moving into the world.

I hope my musings encourage you to continue creating your home practice space – a place that calls you to re-energize, replenish & REST. 🙏🏼

Create Your Home Practice Space

In my first post on this topic, I encouraged you to set your practice space apart with “something special,” maybe a candle or salt lamp or string of lights. How did it go?

This post is about my kryptonite regarding my practice space: clutter.

Clear spaces = clear mind (so they say).

In my personal practice space, I tend to collect books, article snippets, a beautiful card from a friend … as well as any interesting props I’m experimenting with at the time. Every month or so, I look at my little space & think, “What the hell happened here?”

So I end up taking a chunk of time to clean up, clear out & / or retire any items that aren’t serving my practice at the time.

How about you? Do you maintain clutter-free spaces consistently or in spurts? Does everything have its place, or does stuff migrate here & there?

There’s no judgment, we’re simply learning about our tendencies.

Once you’ve selected an area of your home / apartment that you’re drawn to (& it may change over time!), I invite you to, well, make the space inviting 😉 by clearing out any unnecessary items. This way, when you’re in that strong Warrior 3 or opening your eyes from Savasana, your mind won’t be distracted by piles of papers or to-do’s.

We don’t have to go into Martha Stewart of Marie Kondo mode (though if you do, that’s cool). As we begin to cultivate a clutter-free practice space, over time we might find ourselves drawn to explore the practice of inner cleanliness, or saucha. Saucha is one of the five niyamas, or personal observances, in the 8-limb path of Yoga. For a user-friendly intro to saucha in the time of COVID-19, start here.

Thank you for your dedication to your home practice, & spreading the benefits of Yoga into our community.

For online classes (by donation), click here.

How are you feeling today?

We begin every Hatha Yoga practice with a centering & check-in on 3 levels: body, breath & mind. I’d like to highlight this short time at the beginning of practice. If you’re like me, oftentimes the distracted part of your mind says, “let’s get to the real part” of practice =). This centering time seems cute, yet the real stuff is Warrior II, headstands, backbends, right?

I love the asana part of Yoga – moving in & out of strong postures, even faltering in postures, feels GOOD. Even with my recent knee injury (thanks to over-enthusiastic dogs), I crave postures that make me feel calm, strong, centered. 

Yet without checking in — really using those precious few moments to ask “How do I feel, REALLY?” on body, breath & mind levels — we may miss out on the deeper effects of the Yoga practice.

So, on the most obvious level, we begin with the body — we choose a position where we can relax our effort, feel comfortable & have support. In general, the postures we often use are Savasana (Corpse Pose), Makarasana (Crocodile Pose), or Sukhasana (Seated Pose on the floor or in a chair). Yet any posture where you’re doing the least amount of “work” possible is ideal.

When the body becomes still, we can tune in to its messages … Is my knee still hurting from that run yesterday? Hmm, I notice my low back is a bit tender, that’s new …

At a deeper level, once the body ceases its movements, the breath becomes more apparent. How am I breathing today? Is it shallow or deep? Jerky or smooth? Do I feel the breath more in my nose/chest/ribs/or …?

Finally, if we’re really lucky 😉 we can take a look at the mind: At the beginning of my practice, is my mind distracted, agitated, dull, one-pointed, clear?

So, in just those few moments at the beginning of our Yoga practice, we’ve begun the important practice of svadyaya, or self-study. All of this investigation is done with non-judgment, with a sense of compassion, kindness, gentleness … so that we move forward with a clear picture of how we are REALLY feeling today, at this time, in this place.

Self-study threads through our Yoga practice. We continue “checking in” throughout, being curious about what we find, & adjusting our practice accordingly. Maybe that backbend variation isn’t for me today, or counting the breath really helps settle my mind. The practice becomes a loving experiment, with the hypothesis that if we attend to our body, mind & breath with kindness, we will move closer to that sthira & sukkha, stability & ease, within our practice.

So whether you practice a physically challenging or gentle asana practice, whether your breathwork is stimulating or calming, whether your meditation is 2 minutes or 2 hours … checking in at the beginning of your practice on these 3 levels – body, breath & mind – provides information to inform your choices throughout your sequence.

And what of the end of class? In Hatha Yoga, the general principle is: your Yoga practice should be rejuvenating, not depleting. At the end of practice, we check in again: how am I feeling now? Does my body feel a little more stable / at ease? Does my breath feel more relaxed? Does my mind feel a little more clear, calm, tranquil? If yes, we give thanks & let go of our efforts. If not, we give thanks & let go of our efforts, & we ask: how might I adjust my practice next time?

I hope you’ve found a new appreciation for the precious moments that begin your Yoga practice. Checking in with body, breath & mind on the mat/chair can be a practice we take into our lives as well — checking in before we make that phone call, send that text, give that presentation. In this way, we study, we learn, we take care of our mind. And when we take care of our mind, we take care of the world.

Create Your Home Practice Space

As we move indoors due to the oncoming winter (in the Northern Hemisphere), and into our homes due to the renewed pandemic guidelines, the idea of creating space for your yoga practice could be calling you. I know for me, I often simply flop down my yoga mat & get to it … yet I when I do take time to set up my practice space, I feel more centered & a little smile comes as I begin my asana or meditation.

Whether you have an entire room to go wild with, or a corner of a room, or are required to make your space portable … I invite you to consider one way you could make your practice space & time feel “set apart” & special.

A simple candle, string of lights, or burning incense can add a special-ness to a home practice space. The light adds brightness to wintery days, & a sense of warmth & coziness to the heart. A candle can focus attention during meditation, & incense can invite a sense of sacredness and/or cleansing to the space. With Winter Solstice coming on December 21st, celebrating the return of the Sun can be a lovely ritual. (Of course make sure you’re practicing fire safety, or consider using battery-operated tea lights.)

I look forward to hearing & seeing how you are creating your home practice space!

The Sun

Have you ever seen
in your life
more wonderful

than the way the sun,
every evening,
relaxed and easy,
floats toward the horizon

and into the clouds or the hills,
or the rumpled sea,
and is gone --
and how it slides again

out of the blackness,
every morning,
on the other side of the world,
like a red flower

streaming upward on its heavenly oils,
say, on a morning in early summer,
at its perfect imperial distance --
and have you ever felt for anything
such wild love --
do you think there is anywhere, in any language,
a word billowing enough
for the pleasure

that fills you,
as the sun
reaches out,
as it warms you

as you stand there,
empty-handed --
or have you too 
turned from this world --

or have you too
gone crazy
for power,
for things?

- Mary Oliver, New & Selected Poems, Volume One

Radical-ness of Rest

It’s Monday before Thanksgiving … & our boy Baxter is back on forced rest. Poor guy seems to have pinched a nerve again …

Thanks to Alpha Vet Clinic for providing meds to mitigate his pain until we can get him in to see the vet.

This turn of events has also forced me into rest today … because if I move, he moves … my beloved Shadow doesn’t like me out of his sight.

Rest is good medicine (not to discount the immediate effect of his painkillers).

Most of us — around the GLOBE — are in another (or continuing) period of local or national limitation of activity due to the rampant spread of COVID-19. We’re being … “forced” … “invited” … “highly encouraged” … “pushed to” … ??? … change how much and what we do in the world.

How are you feeling about all this? What sensations do you feel in your body when thinking about all of this? How is your breath affected when you think about all of this? Does your mind become quicker, slower, distracted, dull, disturbed, one-pointed, clear … or something else?


One of our community yogis, Lisa, shared this post on her Facebook page, which made me think of my own travels this year:

I used to travel a lot more & take up residence somewhere new almost yearly. It’s been a new thing to be in one place for almost 7 years. I’m grateful Jim, the dogs & I have a safe place to quarantine — a home that provides space for us to work remotely, find some solitude, & come together & enjoy our downtime. We are also near a walking path that allows us to get exercise while maintaining safe distance, & live in a small town where crowds are rare & easily avoidable.

I’m not real excited about the travels through our home that remind me of the constant onslaught of furball tumbleweeds, unfolded laundry, & unfinished projects. The folks out there manifesting their clean, clutter-free home & getting all the things accomplished … good for you. We all have our gifts.


Anyway, the radical-ness of rest. Baxter & Tortilla are guru teachers of balancing rest & activity. When it’s time for a walk — they’re all in. When it’s naptime — they’re all in. They’re not thinking, “Oh, I really need to be planning my next barkfest at the postal carrier this afternoon,” or “Tomorrow I’ve got that peanut butter jar project.” They simply rest when it’s time.

I realize I won’t get to their level of mastery of rest. It’s just not in my DNA. Yet I admire their ability, & seek to emulate their ways on a regular basis.

Especially now, with the pandemic raging worldwide, people’s emotions flaring, the very real stressful circumstances so many of us find ourselves in, the holidays well underway … & our society marching to the cry “keep going! don’t stop! push forward no matter what! get back to normal! and quickly!”

If we feel like we can’t stop … & I use “we” purposefully … If we feel like we can’t stop … If we feel like we can’t rest … The question may be: Why? … And further: Who says?

I was listening to an interview with Wendell Berry recently … if you need a moment to slow down, just listen to his measured, in-no-hurry voice … & at one point he heralded the unmatched intelligence of humans … at a certain speed. He was speaking of agriculture specifically, that the human working at the speed of the draft animal or the hand tool is unmatched. & yet we have arrogantly extrapolated that our intelligence can keep up in the realm of tractors, factory farming, mass monoculture. In speaking of general society, Berry stated our hubris wrongly makes us believe that our human intelligence can keep up as we text & drive 75 miles per hour.

His thoughts made me laugh at myself, my own arrogance as I speed through life … & also take pause.

Winter is coming (cue the music) … & in Ayurveda this is a season to gather one’s resources, go inward, & slow down. To nourish, rest, hibernate. To reflect, to tell stories, to give thanks.

Ayurveda states that if we take our cues from the happenings & the speed of Nature, we will find balance, health & ease. Maybe that balance is realized in just one area of life, yet the benefits are noticeable nonetheless. For example, when I change up my food choices from raw, cool, crunchy fruits & veggies (typical of spring/summer) to warm, nourishing soups & stews meant for winter — I feel nourished & warm myself!

Likewise, the shorter days of winter invite us to radical rest … in spite of the ability to flip a switch to prolong the light & the “go go go” / keep doing mentality.

What does “radical rest” look like to you? If you have practices that you are looking forward to this winter, what are they? If not, is there a practice you’ve been thinking about?

If you’ve been wanting to start a meditation practice, the coming months could be the perfect time. The quieter attributes of the winter season are conducive to the contemplative practices. Just one minute of mindful breathing — sama vritti or “equal wave breath,” for example — & you’re on your way!

This season, I’m exploring contemplative creative practice — my friend, Jill Ross, a wonderful mosaic artist, invited me into a virtual retreat offered by Abbey of the Arts called “Sacred Rhythms of Sky, Sun, Sea & Stone.” Each day we work with a different element & a different form of creative expression. I enjoy learning from different spiritual traditions & practices, & this one spoke to me because of the Nature focus & creative practices offered. (If you’re interested & sign up, let me know so we can invite you to our private Facebook group.)

I see it’s getting dark … 5:30pm here in SW PA … time to heat up some soup & settle in with a cozy blanket & a good book. Here’s to our radical rest, friends.


(P.S. We cannot bypass the obvious & subtle ways COVID-19 affects our nervous systems. Yes, rest. Yet also cultivate awareness of your reactions to stress, & get help when you need it. We need each other now more than ever.)

We must continue to direct ourselves toward fact-based health organizations. Please see PA Dept of Health, Centers for Disease Control & the World Health Organization for the latest, research-based public health information.