The Yoga of a Broken Ankle

"Live quietly in the moment and see the beauty of all before you. The future will take care of itself." - Parmahansa Yogananda

Have you ever questioned why certain events happen in your life? Life has an interesting way of presenting experiences to facilitate growth. It's through experience, and often suffering, that leads to a greater sense of connectedness and compassion. Each person has his or her own unique set of events that fosters spiritual awakening. My new learning experience is living with a broken ankle.

Last week, I broke my ankle while jogging outside on a beautiful Sunday morning. I was listening to music on my phone and looked the other way to check for traffic. In that brief moment of not paying attention, I came tumbling down to the ground in pain. 

I knew I broke my ankle. I had a sick nauseating pain in my stomach. Twenty minutes later, I was in the ER. My ankle swelled rapidly and it turned black and blue. I was diagnosed with a nondisplaced distal fibula fracture. It's the bone on the outer part of the leg that bears up to 20% weight. The ER doctor put me in a splint and two days later I met with an orthopedic surgeon. I was given a walking cast for 30 days and either a walking boot or surgery after if it doesn't heal well.

One instant can alter the course of your life. I thought I was visiting family for the weekend and returning to Miami to teach yoga that Sunday. But other plans were in store for me. 

The first week was emotional. My way of life changed and simple tasks were no long simple.  At some point, I didn't know whether to laugh or cry. But if there is anything that my yoga practice has taught me is that the only way to maintain peace is to go within. Yoga isn't just the poses you see in classes. It's a way of existing in this world.

This world is filled with suffering. It is part of the human experience. This is also a noble truth in Buddhism. It is often referred to as dukkha or that which is incapable of being satisfied. So why do we suffer? We suffer because things don't go our way and desires go unfilled. 

It's so easy to stay in this place of despair. On day six, I was alone and in my apartment. I started to cry and felt utterly hopeless. Will I ever fully recover? Will I teach yoga again? Then the dog came in and looked at me with her sweet brown eyes, and I remembered.

I remembered that life is worth living in the present moment. I remembered that everything in this life is temporary. I remembered that I had so much to be grateful for. I remembered that regardless of what happens externally, I am in control of my inner peace. I got out of bed. Using my crutches, I hobbled out onto the balcony and looked at the ocean.

Yes, life is filled with suffering, but there are choices. I can choose to let worldly experiences consume me or I can choose to be in control, to have the courage to face each day with love and compassion. I can choose to live in the present moment and see the beauty in life.

So how do you live in a world with pain and suffering? Choose the present moment. See the beauty before you, and the future will take care of itself.

Peace + Love,

Sam

How to Meditate in 7 Simple Steps and Stick with It

Never give up! Accept meditation as part of your life, just as you eat, sleep, and to other things; make it a prominent goal to have a calm mind, to have a one-pointed mind, to have a tranquil mind. Do not give that up. - Swami Rama

"I have the most active mind. I just can't sit still." How many times have you said this to yourself when thinking about meditation? I often hear this as a yoga teacher and unfortunately these self-limiting beliefs prevent people from practicing this amazing tool. But meditation doesn’t have to be scary or overwhelming. It is meant to improve the quality of your life, not detract from it.

So, what is meditation exactly? To meditate means to systematically anchor the mind to an object. It is not relaxation, but a method that helps you bring clarity to the decisions that you’ll have to make in your day-to-day life. In a world where your mind is in sensory overload and where we now have streets signs that read "no texting and driving," this may be the most important tool to use in your daily routine.

Studies have shown that meditation provides numerous benefits to your health as well. In an article published by Psychology Today, Dr. Manning describes how your brain changes in the way you respond to stress, decision-making, and how you process information when you have a consistent meditation practice. 

When I first started yoga I did not meditate regularly. Even though I learned about meditation in my training, I was more intrigued with the poses. It was only until my friend asked me a simple question that I began to meditate daily. She asked, “Why aren't you meditating everyday?” I thought about it for a moment, but I was speechless. I had no good excuse. I certainly had the time to practice and I was aware of the benefits. So, that day I made a commitment to myself to start a daily meditation practice. 

Meditation varies worldwide and can be found in different traditions and religions.  This practice described below is based on the yoga tradition and from my own experience. Here are a few simple steps to get you started and most importantly, to keep you going.

1. Make a Commitment

Ah yes, the c-word. Decide to commit to your well-being. This is your life and your health. Is it worth it to give it a try? Make a decision and commit.

2. Create Time and Space

Create time in your life for the practice. If you think you don't have time, you do. It's about priorities. Meditation doesn't have to be hours long before sunrise. Maybe it's five minutes after you wake up or ten minutes before you go to bed. Set a reasonable time that fits your schedule and is sustainable. Just be consistent with the time to establish a routine.

Find a comfortable place free from distractions. It might not be helpful for you to practice in the middle of your living room surrounded by family, pets, or anything else that will hinder your practice. Over time, you may find that you can meditate anywhere, but be kind to yourself at first.

3. Take a Seat and Sit Still

Find a comfortable seat, whether it's on the floor, in a chair, or against a wall. If sitting in a cross-legged position is too uncomfortable, then move against a wall. You can also use any props (blankets or cushions) that will support your posture. Just make sure that you are sitting upright and align your head, neck, and shoulders with your hips. Keep your elbows under your shoulders and rest your hands comfortably. Though it may be tempting to lie down on your back, meditation should be done in an upright seated position.

4. Relax

Breathe in and out through your nose. Focus on each inhale and each exhale. Relax the lower rib cage. Starting at the crown of your head, work your way down releasing any tension in your body. 

5. Be Aware of your Breath

Once you feel relaxed and still, draw your awareness back to your breath. Follow it in and out through the nostrils. Why focus on your breath? It is constant and something that can be easily accessible. 

6. Use a Mantra

Mantras are words or sounds that help you purify the mind and become less distracted. You connect with the vibrations, rather than the actual sound. A common mantra that you can use is so-ham (pronounced so-hum). This is the sound of the breath and means, “I am.” If you’re uncomfortable using Sanskirt, you can repeat, “I am.” You can also just focus on your breath and not use a mantra.

It’s okay if you become distracted. The brain is great at doing that and it will. You’ll have thoughts that pop in and out of your head, but you don’t need to focus your attention on them. Just observe and let them pass. 

7. Stay Accountable and Keep Your Commitment

Meditation is a wonderful practice, but only if you practice it consistently. The brain has a funny way of reverting back to its self-limiting thoughts and fears. So keep your meditation practice going for at least 40 days to form a new habit.

Write in a journal. Join a meditation community in your city. Find a friend. Download the meditation app, Insight, on your phone. Do whatever you need to feel inspired to continue.

Most importantly, remember why you chose to meditate in the first place and ask yourself if the consequences of not meditating are greater than if you begin. 

Questions? Leave comments below and let me know how it’s going. Remember Swami Rama's advice, never give up!

To learn more about meditation, check The Journey Inward by Rolf Solvik.

Love and Peace, 

Ashtanga Magic: Lessons from Kino MacGregor

Postures, looking, and breathing. Many years. Shanti (peace) is coming!" -Sri K. Pattabhi Jois

Did you ever feel that the Ashtanga yoga practice was overwhelming and that the idea of jumping back seamlessly into chaturanga dandasana was impossible? I did, until I went to Kino MacGregor's workshop. 

Ashtanga yoga wasn't always my practice of choice. When I started yoga, no classes were available in my city and the closest studio with an authorized teacher is 2.5 hours away. I was introduced to Ashtanga by Amy Cheung and Andrew Petker, who offered a free introductory workshop about Ashtanga at the Shangri-La Springs Wellness Center in Bonita Springs. Since I was new to yoga, I attended every style of yoga I could. After that workshop my curiosity grew. When I traveled, I found Ashtanga classes and I purchased David Swenson's Ashtanga manual. But there is only so much you can get out of reading a book and the Ashtanga method (or any style of yoga) requires guidance from a teacher. 

I've never taken one of Kino's classes and at the last minute I booked her Saturday workshop on the magic of Ashtanga. Kino MacGregor is an international yoga teacher and one of the most prominent Ashtanga teachers in the world, studying directly under Sri Krishna Pattabhi Jois in Mysore, India. She is also the co-founder of the Miami Life Center.

Here is what I learned:

It's All About the Tristana: Postures, Breath, and Gaze.

The magic of Ashtanga lies in the combination of the poses (including bandhas), gaze, and the breath. It's a series of set postures that links movement with the breath. I understand the postures, but I often overlook the bandhas and gaze. The magic happens with all three. Kino told the group that Guruji used to say, "Postures, looking, and breathing. Many years. Shanti (peace) is coming!" Through this approach, practitioners can gain a deep sense of inner peace and equanimity of mind if practiced over time with devotion.  

Humility - It's Okay to Fall and to Fail

Have you ever seen someone transition effortlessly from pose to pose as if they're floating? Yes, it is possible, but maybe not today. "No problem," Kino said. Kino described her first few yoga classes when she began practicing about 20 years ago at Bally Total Fitness. She just happened to pass a class one day at the gym and she thought she'd check it out. She had no clue what Ashtanga was or what the poses were called. She came to the Ashtanga practice because it fit her schedule. When she moved to New York, she thought she would be able to do it on Tuesdays and Thursdays. She had no idea that it was a six day practice, until her teacher instructed her to come at 8am the next day (which was a Wednesday)!

She also said it took her a good five years to feel comfortable jumping back and through. Phew!  Every time I try to jump back or jump through, I collapse into a heap on my mat. I even struggle in revolved side angle, twisting enough to get my hand to the ground.

There is something humbling about the Ashtanga practice. Gaining the strength or flexibility to do the poses takes work and time. Each person steps onto their mat with their own lessons to learn and with the body that they were given. Maybe it comes, maybe it doesn't. It's a practice of humility.  

You Gotta Have Faith

Yoga requires faith. You have to believe in the impossible and trust the process, even if it takes an entire lifetime. Kino reminded us that Guruji said it takes many, many years. What is many years? It's definitely not the few years I've been practicing. Yoga is a lifelong practice and a long road ahead, one I am willing to take.

My Arms are Too Short: Things that Set Us Back

But wait, maybe my arms are too short? How many times have you said something like this in your practice? I vividly remember thinking my arms were too short when trying to lift myself off the ground.  In Kino's Be Strong segment of the workshop, she discussed a few key points that limit one's potential:

• Entitlement: The feeling that we should be able to do something with out the effort. It should be easy. I should be able to do a handstand by now. This belief just doesn't cut it in the practice.   

• Unwilling to do the work: Ashtanga and anything you're trying to accomplish requires effort. I realized in my own practice that I skip certain poses and chaturangas. Why? Because it's hard and sometimes I rush through the practice to start my day. Admittedly, I didn't want to put in the work. I realized that if I'm ever going to progress, I need to put in the work.

• Quitting mentality: My arms are long enough. If they weren't then there is nothing I can do to progress in jumping back and through. What I'm lacking is shoulder strength and body control, which is something that can be developed. This may not be the case in every circumstance. Some people truly have physical limitations. Find out what excuses you're saying to yourself that limit your progress.

Deeper Pose vs. Deeper Peace

Yoga is a path to the self with sincere effort and dedication. As Kino described, "The measurement of the practice is how you are in this world, not how long you can hold a handstand." It's a lifelong practice, and a continual process of self-inquiry. It doesn't matter how deep you go into the pose, it matters how deeply you are at peace in this world. 

Every workshop I attend, every person I meet, is a learning opportunity. The workshop with Kino was a refreshing reminder to stay the course even in times of difficulty. She offered insightful tools to the Ashtanga method that made it seem less daunting. It may take me a lifetime (or two) to jump back, and I'm okay with that. No problem!

Love & Peace!

Why Yoga?

With yoga being a mainstream workout today, I'm sure you have an idea of some of the physical benefits: improved strength, stamina, and flexibility, greater range of motion, and amazing for overall health. Those benefits are wonderful and not to be discounted, but what if I told you yoga was more than being able to do a handstand (I love handstands btw)? If that were the case, gymnasts would be super yogis.

What is Yoga?

The word, yoga, means to "yoke or unite." Yoga is the union of mind, body, and soul. It is a scientific path to self-realization through dedicated effort and practice.

This practice began thousands of years ago in India as one of the Indian schools of philosophy. According to an ancient text, the Yoga Sutras of Patanjali, "Yoga masters the roaming tendencies of the mind." Yoga is essentially freedom.

How I Found Yoga

After living abroad in Europe and Africa for six years, I never thought that my most significant trip would be the journey inward. I began practicing yoga after returning from Rwanda where I worked at a youth village for 500 orphaned teens. It was the most challenging year of my life, physically as well as emotionally. I was overwhelmed, stressed, and exhausted. I came to a point in my life where I questioned everything and nothing seemed familiar. But for the first time in my life, I allowed myself to be.

The local studio in Florida became my sanctuary for reconnecting with myself. Yoga is a deep connection of the mind, body, and soul. It is a spiritual tool that helped me to find myself and to cope with anxiety and quite possibly depression.

For the first time, I felt like I could breathe. For as much as I thought that I'd transitioned smoothly from Rwanda to the U.S., I realized that I was literally carrying the weight of the world on my shoulders. Yoga helped me cope with my experiences and release what I had clung to. It allowed me to love myself in a way that I never did before. More on my journey from Rwanda to Yoga can be found here.

So, What's the Point?

Everyone is on their own unique journey in this lifetime. Whether you are drawn to yoga for its physical benefits or to de-stress from a busy life, the ultimate goal of yoga is to help you be at peace and to thrive in this life. BKS Iyengar, captured the meaning of yoga beautifully in one of my favorite books, Light on Life.

"You do not need to seek freedom in some distant land, for it exists within your own body, heart, mind, and soul. Illuminated emancipation, freedom, unalloyed and untainted bliss await you, but you must choose to embark on the Inward Journey to discover it." - BKS Iyengar

Wherever you are, it's never too late to start the journey inward. I started at 29. From my own journey, I'll share my experiences to holistic wellness with you and hopefully bring a little more light into this world.

Let the journey begin!