Be s t i l l

This Spring is like a very narrow birth.
In many ways.
Nature is slow. Buds are bursting - and waiting.
To cold.
Our bodies may be feeling the same way.
Not ready.
As sloths, always taking their time.

I saw a brilliant film the other day: Megane (or Glasses)
An unexpected pause from reality.

Taeko, a stressed, young proffessor, arrives on an island in the south of Japan for a vacation.
On this paradisical island little else matters beyond the recharging of spiritual batteries and the enjoyment of eating.
And of course" twilighting" -
They are referring to the art of slowing down, steeping ourselves in a place, doing nothing, and giving ourselves up to enjoying the present moment.
The movie is about the talent to be here.
It is quirky, and playful.
Taeko slowly learns to accept and then love the islands unique way of living.

Simply Being.

Take your time. On your mat. In your life. Dare to be different.

"There's nothing to do, nowhere to go, and the quality of your inner silence permeates everything you do"

Osho Zen: The Diamond Thunderbolt

twilighting - Tulum Sunrise


Inhale - Exhale

Breathing is one of the simplest things in the world, we breathe in and we breathe out.
Our first inhale as newborn and our last exhale when we leave this life.

Yoga breathing, or Pranayama, is the science of breath control.
Pranayama comes from the following words:
Prana: life force" or "life energy"
Yama - "discipline" or "control"
By practicing deep and systematic breathing through Pranayama, we reenergize our body.

In our daily lifes it isn`t always easy remember to breathe consciously.
Often we tend to ignore our breathing. Especially during stressful times when we actually
need it as most.
To practice mindful breathing it doesen`t need to be in a yoga class.
Take 5 minutes at home lying down ( maybe in bed) and explore your own breath.
Put your hands on the belly and let the breathing be soft, deep and gentle.
Just stay there and feel. Let the belly rise and fall.

I broke my hand 3 years ago in 2010.
Something like a 5 metacarpal spiral fracture
A milestone, both in my spiritual journey and in my career as a yoga teacher.
A big fat slap to my ego.
I cant`t say I did it all right with the breathing by then.
I did my best with the tools I had at that point.
(For instance: I went to Costa Rica and teached a retretat ;)
And I learned a lot.
I had to slow down. Change my approach to yoga.
After 2 surgeries and a titaniumplate in my hand I did two new tatooes on my wrists.
Inhale - Exhale

It is a journey. And we can always learn more. Grow.
These days I remind myself to breathe more consciously again.
Slowing down.
Snuggle into my nest.
Not what I wanted this spring - but what I truly need.

When the Breath wanders, the mind is unsteady, but when the Breath is still, so is the mind still.

 Hatha Yoga Pradipika

Love this picture go here for more 

P I C T U R E  from : www.huebucket.bigcartel.com

If u wanna read more this is a great article: 

Just Breathe
The Simplest Means of Managing Stress

Our bodies aren’t shy about telling us that we are stressed out! Muscle tension, backaches, stomach upset, headaches, burnout and other illness states are ways in which the body signals to us the need to relax. Rather than run for that anti-anxiety medication, we can utilize our easiest, natural defense against stress: our breathing. The way we breathe can affect our emotions and mental states as well as determine how we physically respond to stress.

Fight or Flight Response vs. Relaxation Response

The general physiological response to stress is called the stress response or “fight or flight” response. When we experience stress, hormones activated by the sympathetic branch of the autonomic nervous system flood our bloodstream to signal a state of readiness against potential threats to our well being. While these hormones serve to help us act quickly and with great strength during emergency situations, they exemplify the concept that there can be “too much of a good thing.” Chronic stress results in excess release of stress hormones, which can cause immune-system malfunction, gastrointestinal issues, and blood vessel deterioration, among other health complications. Over time, such symptoms can evolve into degenerative diseases like diabetes, obesity, and cardiovascular disease.

We can help preserve and enhance our health, though, by refusing to fall victim to chronic release of stress hormones, even if we are not able to control when or how stressful situations challenge us. We can learn to effectively manage our physiological reaction to stressors by teaching the body to induce a relaxation response. A relaxation response counteracts the effects of the fight or flight response by helping to boost immune system function, reduce blood pressure and cortisol levels, and protect tissues from damage caused by stress-hormones.

Breathing and Relaxation Response

The way we breathe affects our autonomic nervous system (ANS), the branches of which signal automatic physiological reactions in the body, like the fight or flight and relaxation responses. ANS activity is outside of our conscious control. The ANS is responsible for managing our breathing, heart rate, body temperature, digestion, and other basic processes necessary for survival. While the sympathetic branch of the ANS initiates the stress response, the parasympathetic branch induces a relaxation response. Our somatic nervous system, over which we do have conscious control, makes possible the movements of our eyes, limbs, and mouths, for example, as well as how (not whether) we breathe. Thus, we can, through somatic manipulation of our breath, affect which ANS branch remains active, especially during moments of stress.

One of the best means of inducing a relaxation response is through diaphragmatic breathing: inhaling deeply through the chest and virtually into the stomach. Engaging the diaphragm may be the key to inducing a relaxation response through deep breathing because the diaphragm’s close proximity to the vagus nerve. The vagus nerve is a cranial nerve which supplies approximately 75% of all parasympathetic fibers to the rest of the body, and may be stimulated through diaphragmatic movement. Conversely, thoracic breathing that is limited to the chest cavity is associated with the sympathetic branch stress response.

Self-Empowerment through Breathing

Situations may catalyze stress for us when we are uncertain about them or unable to control their outcome. We may feel helpless, overwhelmed, fearful, or forced into stifling our true feelings, and may experience additional anxiety over our inability to control the resulting hormonal fight or flight response. The key to stress management is recognition that while we may not be able to control the stressor, we can always control our reaction to it. We have choices: whether to relax through diaphragmatic breathing techniques until we feel ready to make beneficial decisions, or to just react while on sympathetic branch automatic pilot. Even if we don’t find a solution to the stressful situation, choosing to take time out to breathe protects our bodies from detrimental effects of stress.

Upon experiencing fear or anxiety, our diaphragm involuntarily flattens and we breathe in a shallow manner as our body prepares for action. Armed with the knowledge that we can create a counter-response by breathing deeply, we can change any automatic course of action. When a stressor engages us, we can consciously control the speed and fullness with which we inhale, trusting that a relaxation response will happen as long as we keep breathing in this manner and do not lose patience. Recognizing the need to breathe diaphragmatically is half the battle; actually doing it is what empowers and frees us.

Diaphragmatic Breathing Techniques

To practice diaphragmatic breathing, lie down on your back or sit in a comfortable cross-legged position with your back as straight as possible (maybe against a wall) and close your eyes. Place your hands on your abdomen. Slowly inhale, filling your lungs and what seems like your stomach, to the point where your hands rise with the breath. Hold your breath for a few seconds, then slowly exhale completely. Repeat this process for many breaths, savoring the recognition that you are sending life-sustaining oxygen to all the cells of your body.

One of the keys to creating a relaxation response is to “be the breath.” Focusing on the breath helps you be present. When thoughts enter your mind, acknowledge them, let them go, then refocus the mind on the sound of your breath. Perhaps visualize a relaxing scene or imagine continuous ocean waves slowly rolling into the shoreline. Maybe listening to peaceful music or repeating a mantra in your head that brings you serenity will help you free your mind of distracting thoughts. Your memory is another tool you have to facilitate relaxation. Recalling a time of great happiness can help you replace negative feelings with pleasant ones. Tapping into your particular spiritual belief system at this time might also help you relax; some people find that saying a prayer while breathing deeply can help decrease stress.

Diaphragmatic Breathing Offers Multidimensional Benefits

Bridging the mind and body through deep breathing is a multidimensional experience. Because the sympathetic and parasympathetic branches of the ANS are regulated by chemical messengers called neurotransmitters, rather than neural impulses from the brain, brain stem and spinal cord, these branches are influenced by our emotional responses to environmental stimuli. Neurotransmitters create physiological reactions by relaying information based upon our feelings to various cells within the body. The digestive tract is especially rich with neurotransmitter receptor sites, which may explain “gut feelings."

Fear, for example, initiates thoracic breathing associated with sympathetic branch activity. When we breathe in a shallow manner, we utilize only half of the alveoli (air filled sacs) in our lungs. Diaphragmatic breathing employs all the alveoli in our lungs while helping the body and mind relax. By repeatedly expanding our lungs to full capacity, we improve our metabolism by increasing oxygen supply to the rest of the body, promoting detoxification in the lungs, and enhancing digestion.

We may also be able to change the emotions which engendered the stress response by releasing their power over us through the breath. Clear thinking and creative decision-making may follow and lead to more positive emotions. The multidimensional effects of deep breathing illustrate the complex connections between the mind and the body and enhance our understanding of stress-related disease prevention and treatment.

When It Comes to Stress, Be Your Breath

The solution to stress lies within us. Nature has given us a defense mechanism with which to combat the physical effects of stress: parasympathetic nervous system activity catalyzed by diaphragmatic breathing. While breathing alone may not resolve the issue stressing us, it can empower us to healthfully adapt on mental, emotional, physical, and even spiritual levels.

Consciously breathing is a core element of mind-body philosophies such as yoga, meditation and Tai Chi (diaphragmatic breathing as described in this article most closely resembles meditation). Mind-body disciplines, such as Yoga and Tai Chi, which embrace specific postures and/or fluid movements offer added benefits of improved balance, flexibility and circulation. Regularly practicing diaphragmatic breathing through any mind-body technique can help us establish a relaxation routine. When something is routine, we can “just do it” (i.e. let our thoughts go because we don’t need to think so much about what we are doing). A movement –based breathing practice may be the best means of relaxation for more physically active people, and can be a great way for less-active folks to get some exercise.

For some, spirituality may permeate the mind-body breathing practice. The role of spirituality in stress management may relate to how we perceive situations beyond our control. Wayne Dyer, an inspiration guru, lectures and writes that we are eternal spiritual beings who are having temporary human experiences, which seems like another way of saying “don’t sweat the small stuff.” Believing in a higher power (whatever that means to us individually) can relieve us of the perceived burden of always having to handle things on our own.

Learning to cultivate a relaxation response may involve trying various methods until you discover the one that works for you. Finding a technique that you enjoy is the key to making it a lifestyle habit. When you feel the effects of stress… just breathe.

References and Resources:

Merck Manuals Online Medical Library. Autonomic Nervous System: Introduction

Sinatra, S. Heartbreak and Heart Disease. Keats Publishing, 1999.

Stockdale B. You Can Beat the Odds: Surprising Factors Behind Chronic Illness and Cancer. Sentient Publications, 2009.

Found here:http://www.heartmdinstitute.com/v1/heart-healthy-lifestyles/mindbody-connection/just-breathe


You cannot do yoga. Yoga is your natural state. What you can do are yoga exercises, which may reveal to you where you are resisting your natural state

----Sharon Gannon

This quote indicates that yoga is a way of life and not just a series of poses.
I like that.
We doesen´t need to circus performers to be true yogis.
But we can use our bodies as tools to explore life.
As it is.
We can learn how to be a better humans both on and off the mat.
And also see what´s need to be done, to achieve the real healing.

Always expanding and stretching our hearts so we can reach our fullest potential.

In gratitude.

my very happy Bali feet


r e b i r t h

Springtime often reminds me to read a beautiful poem by Karin Boye .
When we start anew it can be both challenging and sweet at the same time.
So much longing. So much to digest and at the same time declutter from both body and mind.
For me this spring is about acceptance. And patience. Self healing.
As if I didn´t know that from before.
Balancing in all areas of my life.
It´s like a very narrow rebirth.
It maybe have some sweet spots I haven´t seen yet.
Like the buds who remain so tight and tense before blossoming.

And then breathe in more space. Letting go.

Here it is, the poem, both in english and in the original swedish translation.

Of course it hurts...

Yes, of course it hurts when buds are breaking.
Why else would the springtime falter?
Why would all our ardent longing
bind itself in frozen, bitter pallor?
After all, the bud was covered all the winter.
What new thing is it that bursts and wears?
Yes, of course it hurts when buds are breaking,
hurts for that which grow
and that which bars.

Yes, it is hard when drops are falling.
Trembling with fear, and heavy hanging,
cleaving to the twig, and swelling, sliding -
weight draws them down, though they go on clinging.
Hard to be uncertain, afraid and divided,
hard to feel the depths attract and call,
yet sit fast and merely tremble -
hard to want to stay
and want to fall.

Then, when things are worst and nothing helps
the tree's buds break as in rejoicing,
then, when no fear holds back any longer,
down in glitter go the twig's drops plunging,
forget that they were frightened by the new,
forget their fear before the flight unfurled -
feel for a second their greatest safety,
rest in that trust
that creates the world.

Visst gör det ont när knoppar brister...

Ja visst gör det ont när knoppar brister.
Varför skulle annars våren tveka?
Varför skulle all vår heta längtan
bindas i det frusna bitterbleka?
Höljet var ju knoppen hela vintern.
Vad är det för nytt, som tär och spränger?
Ja visst gör det ont när knoppar brister,
ont för det som växer
och det som stänger.

Ja nog är det svårt när droppar faller.
Skälvande av ängslan tungt de hänger,
klamrar sig vid kvisten, sväller, glider -
tyngden drar dem neråt, hur de klänger.
Svårt att vara oviss, rädd och delad,
svårt att känna djupet dra och kalla,
ändå sitta kvar och bara darra -
svårt att vilja stanna
och vilja falla.

Då, när det är värst och inget hjälper,
Brister som i jubel trädets knoppar.
Då, när ingen rädsla längre håller,
faller i ett glitter kvistens droppar
glömmer att de skrämdes av det nya
glömmer att de ängslades för färden -
känner en sekund sin största trygghet,
vilar i den tillit
som skapar världen.



April`s here.

Spring can be our second New Year.

Once again a reminder of our intentions.
A chance to make a new vow.
To recharge and renewal.
Remind ourselves what truly is important in life.
To life fully.
Prioritize with care

Our life as it is now reflects the priorities we have chosen so far.

And we can choose anew over and over again.
What a blessing.

new beginnings