The Emotional Benefits of Writing a List by our Community Ambassador Carol

A lot of you will recognize Carol as a regular student in our daily live yoga classes. Carol is also our studios community ambassador. If you are on the In Fine Feather Facebook community page, Carol shares little doses of inspiration every day. For the last 2 years Carol has helped to organize community fundraisers and collected donations within the studio. She has become a familiar face and a welcoming friend to so many of us as well. We LOVE Carol! In this blog, she offers some of the healing benefits of writing a list and coping mechanisms for organizing her thoughts throughout the pandemic. Perhaps some of these practices will serve you as well and thanks to Carol for sharing them!

I love writing lists; I write lists for everything. Who can purchase groceries, Christmas gifts or prepare for a trip without a list? It is the perfect organizational tool for alleviating stress. (Unless, of course, like me you leave your list at home and find yourself wandering the grocery aisles trying to remember what you need to buy. Lol!)

My favourite lists though are the ones that lift your spirits by offering you a different perspective, a new outlook or even a release of emotion. In the past year I have found myself writing some rather unique lists. I am sharing with you in the hopes that these ideas may be something you would like to try and that some of you have ideas that could be shared.

When we first went into lockdown I was at a bit of a loss for what to do with my time, so I made a list of all the things I have been wanting to learn but have been postponing. As my list grew I realized that many of the items on the list were going to cost money so I started dividing my list - a list for what will cost money and a list for what would be free. For example, I struggle with using Instagram and so I decided to learn how to better use it. It's been fun - frustrating too sometimes but at least I now know how to tag someone. I have been wanting to learn how to crochet so I got a few lessons from my sister at a time when we were allowed outside visits. The rest I learned from YouTube videos. Crocheting, of course, requires yarn which can get expensive so I made blankets and gifted them to my children for Christmas. I was also able to donate hats and scarves which met the requirements of another list - ways in which I can help alleviate the struggles of others.

However, there are two lists that I most want to share with you. The first came at a time when I was feeling really depressed and frustrated by the restrictions of pandemic living. I started a list of all the good things that have happened as a direct result of the pandemic. It's amazing! I have been able to list so many positives that have happened in the past 13 months, and I just keep adding to the list. I am so surprised by how long my list is and when I am feeling sad or frustrated I turn to the list. Just reading it over makes me feel hopeful.

The second list came from Mornings With Meagan on Instagram. On May 6 she suggested a "brain dump". She encouraged us to write down examples of when the universe has had our back. Oh! I loved that idea. I am still adding to it; that's a list that can go on and on and on. One of the greatest things that came out of that practice is that I have remembered things from the past that I hadn't thought about in so long! In fact, sometimes I am just carrying on with my day getting stuff done and suddenly a memory comes to me that is a great example of how the universe has served me well. This is another list that makes me feel hopeful. (Mornings with Meagan is live at 7:30 am or you can access the replays @meaganrosewellness).

I haven't yet started but I also have the idea of listing some of the most difficult things that have happened to me and then listing the ways in which I was strengthened by what happened. Another idea is to make a list of things that make you angry or frustrated; write the list and then burn it. Watching it burn can be cathartic and healing.

And, of course, the most difficult list of all! A list of all the things you like about yourself.
Why is that so hard? Amazing isn't it! If we were asked to list the good qualities in another person we could do it so easily but for ourselves....??? You should definitely do it though. Don't hold back; we each have a multitude of good qualities! Do it as a celebration of who you are. Write the list!

I hope this has given you a few ideas. Lists are really coping mechanisms for me. I would love to hear ideas that you have. We can share them on the IFF Facebook page.
Keep on listing!
Carol

Love Notes & Reflections from Helena McKinney

Moving Through Another Lockdown

It is now May 2021 and we’ve been living with restrictions and multiple lockdowns in Ontario for over a year. I have a feeling that many of us are struggling; our energy and tolerance is low. We are craving human interaction and a sense of freedom; we are social beings after all. Never in my life did I think giving someone a hug could be so compromising to their health. Never in my life did I have to think twice before deciding to leave my house. Never in my life would I consider an outing to the grocery store as potentially ‘dangerous’. This is EXHAUSTING to say the least; mentally and emotionally, and it drains us energetically. We are processing a huge global crisis and we can even witness how it has left some people very divided on what is happening in the world. 

I live alone and the solitude is not always peaceful or relaxing. I often get restless, sick of hearing my own voice, craving company and truly lonely. I don’t know what I would do without my cat Gus. Saying this, if you are living at home with a full house, kids and partners etc, maybe we can trade for a week, lol. I acknowledge how HARD this is on all of us but I want to share the things that have been getting me through yet another challenging time.

Thank you to the Staff at In Fine Feather Yoga

The amazing instructors at the studio have been an essential glue to keeping the In Fine Feather Yoga community thriving and vibrant. I could not possibly do this without them. Each of them showed up for me the second this crisis began, offering their support both professionally and personally, and I will never be able to thank them enough. Meagan Santa, Stephanie Weiler, Jackee Desimone and Michelle Smith - you are AMAZING humans. The other day a student complimented our teaching staff for how much they’ve shown up for the community through this. Even if they have had a hard day, they show up genuinely, authentically and with their own unique insight to teach their classes. I couldn’t agree with this student more! In addition to being solid instructors and really amazing people, I consider them my lifelong friends. We have shared a very intimate experience and one that we are all very passionate about; keeping In Fine Feather alive and vibrant! We regularly check in on each other to talk about life, headspace, heart space and I can’t wait for us to be all together. I owe you ladies a drink, especially WHEN patios open again. (Hand on forehead emoji).

My Online Course: NeuroScience of Mindfulness

I enrolled myself in a four week online course through the University of Toronto and I am grateful for every second of this program. I had been looking for a course like this for a while. I am fascinated by the anatomy of the body, the physiology of the body and the nervous system. Through some of my previous training, I became even more amazed with how beneficial a consistent yoga and mindfulness practice is for overall health. These practices reduce chronic stress, chronic health issues, mental health conditions, the aging process and so so much more, so when I found this course I knew it was for me. It also came at the perfect time - during another lockdown. It was a great opportunity for me to continue my studies and integrate it into my teaching. It also kept my mind active, interested and motivated. What interests you? What are you passionate about? What have you always wanted to learn more about? There are so many online courses, especially now. Find something that intrigues you.

I never thought I would like online learning but the instructor did an amazing job delivering the content and still making the live sessions social. This course was just another reminder of how innovative and creative we have become over the last year. Our ability to transition and make information accessible is a gift. This course gave me a lot to be grateful for. I recognize that personal growth and self realization are lifelong processes. We are on a path whether we like it or not. I want to continue on a path of mindfulness, self inquiry and constant learning. I’ve also started listening to the audible book, Wherever you Go, There you Are by Jon Kabat-Zinn, and I would highly recommend it as an introduction to mindfulness.

Finding Peace in Simplicity

This has been a great time for me to dive into and immerse myself in new hobbies. I have found fun little projects that help me stay busy, stimulated and active at home. I think many of us have picked up new skills and I am certain we will come out of this as master chefs and artisans, lol! I have become a botanist… in my own eyes, at least! My house plants and seedlings have taken over my entire house. This all started a few weeks ago (before lockdown) when my mom and I went to the Watering Can in Vineland, Ontario. I was so plant inspired when I got home that I immediately began researching plant health. My plants already got a lot of my attention but this is a whole new level; making homemade fertilizers, solutions to dust the leaves and propagating new plants. Half of my phone calls with my mom and best friend Danielle now involve plant talk. (Which is much better than covid talk I might add). 

Anyone else watch The Crown on Netflix? If you haven’t I highly recommend it. I’ve always enjoyed learning about history and the Royal Family. As a kid, I woke up with my mom to watch Princess Diana’s funeral, and I remember the day she died. My mom and I also woke up to watch the Royal Wedding of Prince William. Then, with the recent passing of Prince Phillip and the family drama with Prince Harry, this last month I have completely spiralled into watching documentaries on the history of the Royal family. My bestie, Meag and I have both been doing this and we laugh at ourselves because we’ve even started drinking tea. She and I agree, Princess Margaret reminds me of myself. I just can’t seem to figure out romance and have been known to enjoy a good party from time to time, lol. 

I am doing my best to seek joy in each day. I am finding it in the consistency of my routine: yoga, mindfulness, house hobbies, books and good films. I try to find other people who share these passions with me so we have something that connects us other than the obvious state of our world. It's not that I am ignoring what is happening, in fact, it's the opposite. I am very aware of how sad our condition is BUT if I did nothing about it, I would find it completely overwhelming and I would be suffering more than I already am. So, I see the negativity that surrounds us but I am doing my absolute best to better myself through it. This takes conscious effort but it is what's making me feel stronger and on the really hard days, it is what's making me feel at the bare minimum, ok. 

I hope you can find some lightness and positive connection throughout your day. When you notice yourself in that space, embrace it fully and acknowledge it as a BIG win. We need to take the wins, small or big, when they come our way right now. If you ever need me I am here. If you want to move your body more, I am here. We just released the Spring 30 Day Home Yoga Program. It is a great offering for becoming more consistent with movement. The In Fine Feather community is a solid group of humans lifting each other up daily. 

Even when I wrote this, I felt happy and excited to share it with you. WIN!
Thanks for being here, 

Xo
Helena

3 Lessons I’ve Learned this Year by Meagan Santa

As much as we have all experienced loss, grief and suffering this last year, I am choosing to see the good. I cherish the lessons I’ve learned because they have continued to be the quiltwork that makes me who I am. I believe your own lessons make up who you are too. You can control your perspective and see the strength and growth that it created as much as honoring the hard parts and messy bits. Let’s do that together.

When I’m avoiding my yoga & meditation practice, I really need it the most. 

Being still is a struggle for me at times. I like to move quickly and “get it done”. Many days spent working from home meant I spent a lot of time alone this year. Growth isn’t always easy and growing pains are real. Deep down I knew that sitting through the initial few minutes of discomfort on my mat would lead to a clearer mind, a calmer body and a sense of nourishment, and yet I wouldn’t always give myself that. Even going to the grocery store felt uncomfortable for many months. It’s only now beginning to feel somewhat okay again. I’d avoid going to the store and order online whenever possible. However, we can’t avoid discomfort forever otherwise we will never grow. If you know me, you know personal growth is something I strive for and heavily value. This has been my work, to not avoid the discomfort but to take action. I now focus on the positive outcome of my yoga and meditation practice and this makes the first few moments much easier to settle into. 

Exploring your own backyard makes you appreciate it more. 

In June 2020, IFFDiscover was born with the intention to see the world through the lens of yoga. What started as a 7 day RV tour through Southern Ontario grew into a larger mission to find the hidden gems this province has to offer: try new things, get outside in all seasons, find healing in nature and explore for the joy, fun and adventure of it. We proudly created the Discover Ontario Yoga Series here.

Going for walks, various hikes, soaking up the views, sitting around a campfire, and playing at the beach are a few of the ways I’ve fallen in love with Ontario. I’ve taken the mindfulness tools I’ve learned over the years and brought them with me on these trips. Deep breaths, body scans, moving more mindfully, observing my thoughts, really listening to others and listening without judgment, and doing one thing at a time have been really helpful practices for staying present and lowering my anxiety. It’s a really cool way to take yoga off the mat and into the world. Make it part of your lifestyle instead of just the 45 minutes you spend on your mat during class.

Healing & growth sometimes requires a major call to action. 

A global pandemic and BLM movement rocked us all and sparked an enormous call to action whether that was learning, unlearning, reflecting, stepping up, creating space, changing habits, etc. Our earth needs healing. We have a lot to learn from one another to make our time here more inclusive and purposeful. There is still much room for growth. Social media has been an interesting learning tool that has given me the opportunities to read different opinions, follow recommendations for teachers, and open my eyes to the ways I can show up better. Our communities and our home on Earth require consistent love and dedicated support. 

Instead of being overwhelmed by a large event or the latest news, I’ve thought about what I can do. Can I donate $5.00? Can I follow and support a social media account? Can I share a post with a few friends to learn alongside me? Can I follow through on my healthy habits so I can keep showing up for others? Can I send a quick message to check-in on someone? Yes to all the above. It’s going to take all of us doing the little things every day. The compound effect. It adds up my friends. Your contribution matters and it feels pretty darn good too.

BONUS: “It’s good to feel good!” 

My dear teacher Gabby Bernstein says this often and I want you to start believing it. Part of your contribution is your practice. It brings you home to your wholeness. Your mat allows you to heal and grow too. I want you to feel good in whatever way that looks. Just a little better than yesterday or this morning or last week. Pick up the garbage on the street. Order in from a local restaurant. Call a friend. Do a 10 minute meditation. Drink your water. Wave to a neighbor. You’ve got this. We’ve got this.

I’d love to hear your lessons especially if yoga, mindfulness and/or our community has been a part of them! Share them in the IFF Facebook Community, on Instagram, Facebook or even through email at info@infinefeatheryoga.com

You Are Welcome Here by Meagan Santa

Finding Yoga During a Season of Uncertainty By Assistant Manager of In Fine Feather Yoga

I found yoga during a season of uncertainty. I had just finished college and felt a little lost. I was searching for a style of movement that felt safe for my knee injuries. I had 2 knee procedures during my dance career that had left me feeling disconnected from my body. 

My good friend gifted me In Fine Feather’s New Student Intro Special Pass so she and I went together. My first class was with Shelley Gordon, owner of Love My Mat and I loved it. I did pay what you can/community classes for months until Helena suggested I do Yoga Teacher Training, additionally offering me an Energy Exchange position. Through months of consistent practice, I felt my anxiety become more bearable and I developed tools to ease my stress. I made new friends and started dreaming about what it would be like to guide a yoga class, having been a dance teacher in the past. I felt my knee continue to get stronger and my own awareness of my physical body and thoughts become more clear.

As an experienced yoga teacher and assistant manager at IFF, I’m now sharing what I would have wanted to read on the first day I attended a yoga class at In Fine Feather Yoga. I hope you feel supported and even more confident that you’re being led into a community that welcomes everyone no matter what. A community that values, health, wellness, vitality, and most importantly, compassion for ourselves, each other, and the world. 

What You Can Expect: Functional Movement & Mindfulness

Functional movement & simple integrations into mindfulness are important to us during any class on the schedule. All teachers begin each class with breath as an opportunity to land in your space and check-in with yourself. This allows students to heighten their own body awareness and notice the quality of their thoughts. Although our yoga classes are traditionally based on the Vinyasa and Anusara practices we sometimes like to veer off into other creative and playful movements. 

Your safety is our priority which is why all teachers have studied anatomy and alignment for a number of additional hours to ensure we are fully equipped to guide with the utmost care and consideration. Through regular practice, students often find they build strength while increasing their range of flexibility and mobility. The benefits of a regular yoga practice are known to heighten your quality of life off the mat. 

Going even deeper than the mindfulness practices we teach in class we offer a number of additional resources like blogs, IGTVs, quick chats after class, book recommendations, community chat in the private Facebook Group and more so you can feel confident when inviting additional mindfulness habits into your day to day routine. We want our students to feel a sense of ease, balance and connectedness as often as possible, not just on the mat. 

Love & Kindness Are the Only Student Prerequisites

We continue to learn and unlearn how to create a welcoming community for everyone. There is room for every body shape, belief system, ethnicity, background, age, and representation at In Fine Feather Yoga. We feel inspired by the work Robin Yolanda Lacambra does and highly suggest our community explore her Sharing Privilege workshop here as an opportunity to go deeper.

You can show up exactly as you are. Rest your “baggage”, trauma, stress, mental health battles, hurt, etc down beside your mat and give yourself permission to simply be. We believe each yoga practice or act of mindfulness is a step closer to healing, growth and inner peace. The more often we can open our arms and hearts to one and another to share this gift, the more love and kindness there will be.

Financial Accessibility

This has always and will always be important to us. You can begin your practice for as little as $5.00 by exploring the various Online Offerings available here. Many of our regular students began their yoga journey with the New Student Intro Special which gives you 30 days of unlimited live classes for $30.00 here. If you are still unsure if a home practice will suit your lifestyle you can try a class with Helena for free here. We occasionally pop up free replay classes on our YouTube channel! In the warmer months, we host Yoga in the Park at Hamilton Gage Park. These classes are pay-what-you-can and give students an opportunity to practice outside! We will release the Yoga in the Park schedule in late spring!

How Our Community Stays Connected

It’s been really beautiful to see our community come together to support each other. You can request to join our private Facebook Group here. One of our ambassadors and key members is Carol. She has been the glue keeping the students and teachers connected virtually through book shares, donation drives, engaging post opportunities, etc. 

We are better together. However, you find In Fine Feather Yoga, we are happy to have you and accept you where you’re at in whatever season of life you may be walking through. So many of us have found yoga during difficult seasons and our mat was and still is a safe and peaceful place to be. As teachers, we know this to be true for ourselves from our experiences. This is part of the reason we are so passionate about guiding you and holding space. 

Book your live class via Mindbody here and explore our membership options here. I encourage you to read our additional blogs here to learn more about yoga, meditation, mindfulness, our community and the personal growth resources available. Follow us on Instagram here to find even more including Flow Progression videos and inspiring chats with myself and Helena McKinney, our founder. If you have additional questions, email info@infinefeatheryoga.com.

Our Favourite Local Hiking Trails to Explore in the Hamilton Area

Local Adventures with IFF Discover 
By Co- Founder Helena McKinney

We all miss adventure right now. This travel blog offers you some sweet little, local gems to go check out. These are 3 places we have been going to escape the city, not feel so limited by lockdown, satisfy our travel bug and explore freely. We have discovered so many local Ontario hiking trails on the AllTrails App. If you don’t already have it on your phone you should download it for sure. It is free and gives great information on every trail, rates its difficulty level, shares reviews and photos. It’s really tough to write a travel blog when all of Southern Ontario is still in lockdown but be open minded to the little outlets of adventure you can find right in your city. We are our most creative when we are outside; we engage in inspiring conversations and come up with our best ideas. So bundle up, dress for the weather, bring a warm beverage and get outside. Clear your head and do things to support your mental health and well being. 

Beamer Memorial Conservation Area Trail, Grimsby, Ontario. 

We love adventuring and hiking in the Niagara Region and we find ourselves heading this way more and more. Beamer Memorial Conservation has been a trail we continue to revisit throughout the fall and into the winter. It is most known for its amazing view of Grimsby and you can even see Lake Ontario. The hike is fairly moderate and you don’t need to be an experienced hiker to access it. The path is clearly marked and mostly smooth. There is also a side trail to see a waterfall but we have yet to see water actually falling because we had such a dry summer. It is a short hike that has a loop, maybe 40 minutes in total if you are taking your time. Best of all, we love when there is a designated area for parking! Side note: this trail tends to be a bit busier on weekends so it might be better to head there during the week for better social distancing.

Mountainview Conservation Area Trail, Lincoln, Ontario. 

We recently discovered this trail simply because we wanted to try something new. The Mountainview Conservation Area Trail runs along the Bruce Trail and is in the heart of wine country. So, basically when the warm weather hits and wineries are open again we can imagine an amazing afternoon of wine tasting and hiking. This sounds like an ideal day to us. This hike doesn’t have a loop, so at some point you can either turn around and go back to the parking lot or continue along the Bruce Trail if you are making a whole day of it. This hike was a little more vigorous, which we liked. It had some elevation, a rocky terrain, beautiful mossy rocks and was really quiet. We hiked for at least 2 hours and only saw a few other people exploring. There is a sneaky little parking lot on the side of the road but Google Maps got us there perfectly. We will definitely do this hike again soon.

Van Wagners Beach, Hamilton Ontario. 

We are 100% beach girls! We can’t wait to be on the beach in our bathing suits soaking up the sun but it is still enjoyable to have our winter boots in the sand. lol. Even though we can’t dive into the water for a refreshing swim (well, we could but that isn’t a very intriguing idea at the moment) we walk the beach skipping stones, searching for beach glass or other fun treasures we might come across washed up on the shore. Van Wagners Beach is close to home and also has a walking promenade if you’d prefer to walk on a smooth surface. For a few moments, we catch the sun and breeze on our face and we can envision a soon to be summer vibe. It is also so satisfying to be near the water. Maybe it’s the sound of the waves and happy memories associated with being at the beach.

Keep following along with our IFF adventures! We are using this quiet time to plan up some exciting trips for the spring. We are crossing our fingers and toes that this lockdown is lifted soon so we can get back to exploring Ontario and supporting all the local shops and tourist destinations. Until then, please be safe, walk in nature and be well. 

Much Love, 
Helena & Meag 

Why Yoga & Mindful Movement Helps to Reduce Anxiety, Fear & Stress

with Helena McKinney, Founder of In Fine Feather Yoga

At some point in our lives, we have all experienced a certain level of stress, worry, doubt, anxiety and even panic. I think it is fair to say that during this pandemic we have all experienced heightened levels of these sensations. Some days it is easier than others to navigate our way through it. Some days the unknown is enough to make us want to stay in bed and not wake up until this is all over. But it is so essential that we keep showing up, the best we can, every day for ourselves and for each other even when it is hard. It can be really challenging creating healthy habits and patterns for ourselves when it feels like all of our energy reserves are depleted. BUT… guess what! Yoga and movement shifts, creates, cultivates and generates new energy in the body and mind. I like to compare it to convincing a kid to eat broccoli; they don’t want to eat their greens but you know the long term health benefits. You’ve got to do the hard thing because it’s the best thing for you. Adults, you need to ‘eat your greens’ too! Let’s explore just some of the benefits of a daily movement practice.

1. Benefits of Taking Deep Breaths in Yoga

Every yoga practice that we offer begins with slowing down the pace of your breath; softening all the muscles of respiration around the shoulders, ribs, and belly to take deeper, longer inhales and exhales. (I bet you already started paying attention to how you are breathing). When the body receives more oxygen, it invites our muscles, tissues and joints to release tension. Ahhhh, sigh of relief, you can let go for a minute. This also calms the nervous system  which invites you to feel safer, calmer and less panicked. (You aren’t running from a bear or trying to put out a fire) Your heart rate will begin to slow down and you can often physically feel when this shift happens. 

2. Yoga Stimulates the Body, Gets you Moving and Shifts Energy 

Movement is the body's friction. Scientifically movement gets fluid moving in the body releasing all the ‘happy’ hormones and improving your overall mood. This is often why you feel fired up, more positive and lighter when you finish a workout or a class. When you stretch or build heat in your body you can process physical tension, tightness and discomfort that is often associated with localized stress and anxiety.

3. Yoga Brings you into the Present Moment and Helps you Focus

Every class encourages you to pay attention on a heightened level to how you are moving. This limits the mind’s ability to wander off into the experiences of your current life. When you are focusing inward to your body you are literally turning off your brain's quick reactions and responses to your stressful experiences which allows you to enjoy being in the present moment doing what you’re doing. This can lead to a general sensation of feeling more content, centred, secure and simply OK. Sometimes all we need is to feel ok and to distance ourselves from the chaos that surrounds us. Moving your body can become a daily reminder of your current strength, flexibility and endurance. All the qualities we need to get through the day! 

4. Practice Creates a Positive Mindset for the Day

Once you have established a clearer head space for yourself, you might feel more equipped to set an intention and take on the day. Each yoga class with In Fine Feather will invite you to focus your attention on sensation and how you would like to feel. Perhaps you want to feel calm and more balanced; if you have achieved that in your practice, let it guide you into all the other tasks you need to complete. You can remind yourself of the calm and balance you cultivated in class. You are capable because you have witnessed it within yourself. You will feel more confident to handle anything that comes your way and you will have the resources to move through the challenging moments. How empowering is that?!!! 

Hopefully you feel inspired to get up and get moving even if it’s just for 10 minutes a day. Perhaps next week it will be 20 and then 30 minutes. We have so many resources online to help support you with a home movement practice. Check out what we have available on our YouTube Channel. See what you can download from our website In Fine Feather Yoga. We also host LIVE classes every day. See our schedule HERE and reserve your spot for a session. Small steps accumulate and eventually get you to the next step. Any action is better than inaction. Starting somewhere is a start. 

Keep a positive mindset and remember that all of the staff at In Fine Feather are here to support you! Reach out whenever you need. If you have more questions about igniting your Yoga practice, email  info@infinefeatheryoga.com. 

Much Love, 
Helena  

3 Ways You Can Feel Calm and Grounded Right Now with Meagan Santa

With so moving pieces around us, it’s easy to get swept up and feel disoriented. Here are 3 steps I take to re-connect and re-focus to the present moment.

1. Go for a walk outside- rain or shine!

Breathe deeply as you walk and observe the scenery in detail. The breeze, smells, what the ground feels like under your feet, etc. Think about your 5 senses and rotate through each of them in relation to what you see, smell, hear, touch and taste.

You can download a walking meditation with Helena and myself here.

2. Remind yourself what you have already accomplished.

Nothing gets ruled out! Mentally list it out or write it down. Brushed your teeth, made your bed, replied to that email, posted on IG, etc...... check, check, check! A gratitude checklist is also a beneficial practice to lift your spirit and energy. You can find The Five Minute Journal here.

3. Tidy your space and infuse a scent you enjoy.

Plan to be in your office for a few hours? Light a candle and file those papers away before you open your email. It takes less than 5 minutes to do a quick tidy and turn on your oil diffuser or light a candle. You’re setting yourself up for a success and honouring the space you plan to spend time in, therefore showing deep respect to yourself.

The definition of grounded is: “well balanced and sensible.”

You don’t need to meditate for an hour or put your toes in the dirt to become grounded. You can if you’d like!

But if you’re short on time or need something tactful to create a sense of purpose and balance in your daily routine, keep it simple.

The world can feel chaotic but your inner world doesn’t need to be!

Watch my IGTV video here! Share this blog with a friend if it inspired you!

2020 Reflections with Helena McKinney

A Year in Review with the founder of In Fine Feather Yoga & Hamilton entrepreneur, Helena McKinney. 

Every year around this time I share a personal and professional reflection of the year. I usually highlight the major accomplishments, milestone moments and successful events. (Check out the 2019 reflection). Well, as we all know this year has been extremely different and challenging in so many ways, so this year's reflection is going to have a different vibe as well. Rather than bringing to light the specific things that happened (or didn’t happen at all), I want to talk about the overall sensation of 2020, as well as my core values that have been strengthened and have supported me immensely throughout ALL the decisions and hardships that came with this year. These words have been my mantras, repeated daily to myself; they have been my constant reminders for how I want to feel, that it's ok to not be ok sometimes and they’ve picked me up when I needed a gentle hand.

Acceptance

It's felt like a rollercoaster for all of us but navigating the physical location of the studio was causing me so much additional stress and taking so much emotional energy from me. At some point I had to LET GO and find radical acceptance with all of the circumstances that were out of my control. Once I landed in this place, I was able to focus my attention, be clear with my intentions and explore my creativity again. Leaning into this time and trying to find peace with it has allowed me to cultivate new adventures for myself and ultimately offer new services for you. I have deepened my own daily mindfulness practice and I am beyond excited to share them with you in the 21 Day Meditation Challenge that is about to begin on January 4th. I have developed as an entrepreneur by learning new skill sets and been able to do more lifestyle and business mentoring with Emerge Mentoring, the other business I founded in 2019. Taking on new challenges has actually been refreshing and invigorating once I let go of the forces that are greater than me.

Consistency

Showing up for myself hasn’t always been easy over the last 10 months and I have sometimes felt the added weight of showing up for a community. BUT I do it and I LOVE it! I have often been asked how I show up to teach our LIVE classes every day with something insightful to say and how I don’t even skip a beat when it comes to being present. Here's how: I understand the importance of my role and the service I offer for people's mental health and wellbeing every day. I always feel better after I teach and move with our community. In Fine Feather Yoga is my life and you need to show up for life otherwise it keeps happening without you. Even when it is the hardest it has ever been, I want to move through it together, rather than feeling stuck and alone.

Self Care

Taking care of myself has become a top priority. I began to understand that my energy is different right now and I need to have a different level of expectation from myself. We are all trying to process so much every day and it's exhausting sometimes. Taking rest and time to slow down has been essential to making it through the weeks of isolation and now the current lockdown. Without the usual hustle of day to day life I have embraced new hobbies that feed my soul and aren’t so closely associated with working all the time the way I used to. My schedule is much more balanced and allows me to crochet, nap, cook meals in the evening, listen to an audible book, catch up with a friend on the phone, nourish my plants, do projects around the house and soak in the tub for an hour. Want to see a little more of my personal lifestyle and sillness? Check out my  instagram account @helena_hamont; you’ll get daily doses of my cat Gus, witness my ridiculous solo dance parties and hear my random rants. 

Finally, I move forward with HOPE

While this year has looked really different, I have learned so much about my personal drive and cultivated deeper connections with our community. I am HOPEFUL that we will emerge from this time stronger, more compassionate and more understanding humans. I think we will be more mindful to our work/life balance, respectful of each other's boundaries and appreciative of human connection. These are good things! I want you all to take 10 minutes of quiet space to yourself to explore what this slower, more introspective time has offered you. What have you learned about yourself through the challenges? What relationships have been strengthened? How have you grown as an individual? I would love for you to join me on New Year’s Day for our Intention Setting LIVE yoga class. I will guide you through an Intro to Flow class, (safe for students of all levels) followed by a journaling exercise that will deepen your awareness of the growth you have received this year. Please be sure to sign up online HERE to receive the live class link. 

All we can do is our best. Keep showing up for yourself and support yourself in whatever ways possible. Keep connecting to your community and loved ones. We are in this together! Sending all my love and gratitude,

Happy New Year, 
Helena xo 

Five Books to Get Your Mind Right for 2021 by Meagan Santa

I highly recommend reading or listening to these 5 books as we transition into a new year. I believe the messages from each of these authors will cultivate feelings of strength and empowerment, as well as calmness and peace. These are all feelings we can find on our mat and dig into deeper.

Each of these books will challenge your perspective and perhaps even challenge some limited beliefs you are holding onto.  View this as being similar to practicing crow pose - it takes time and patience; sometimes it’s frustrating; you have good days and bad days. But there will be a moment when you choose to just go for it and you’ll take flight! It’ll be invigorating and the consistent practice will have been worth it.

1. The Desire Map by Danielle Laporte

I re-read this book every December and come up with my core desired feelings for the year ahead. It’s a fresh way to look at goal setting and resolutions. The book includes a workbook portion where you get to actively participate in the process. Many readers also love visiting this practice around their birthday.

2. The Four Agreements by Don Miguel Ruiz

You may have heard Shelley Gordon repeat these agreements in her classes. They are special and relatively well-known in the yoga community. Best of all it’s a quick read. Commit to reading a few pages a day before/after your yoga practice OR take an entire afternoon and enjoy it!

3. 24/6 by Tiffany Shlain

I shared this recommendation in a past month when we explored technology boundaries and our relationship to social media. The author is full of insight but also includes many relatable stories paired with tactful tips.

4. Super Attractor by Gabrielle Bernstein

If you’re curious about more spiritual, manifestation and meditative practices, this author is your gateway in. Gabby has been my mentor from afar for years. I am always inspired by her work and I find  it challenges me in all the right ways. This book specifically focuses on manifesting a life beyond your wildest dreams!

5. Didn't See That Coming by Rachel Hollis

The subtitle of this book says it all: Putting Life Back Together When Your World Falls Apart. Normally this author is quite humorous when storytelling so while this book does include a small percentage of that lightness, she also acts as your friend leading the way through a challenging season. Whether 2020 feels like it really punched you in the gut or you are still processing other difficult seasons, you’ll want this book to hold your hand and empower you through.

Order a copy from your local bookstore or borrow a copy from a friend or the library. Audiobooks are also available if you'd rather listen.  While I love to read a physical book, Helena prefers audiobooks. Do whatever suits you best!

I hope you find golden nuggets from these authors and use any tools they share that might resonate with you. You can watch my short IGTV with a little more insight here.

How to Cultivate a Cozy Home Practice by Meagan Santa

I’ve been practising yoga and working out at home for years now, so when Helena and I began creating the virtual yoga studio with the help of Zoom & Mindbody I was already quite comfortable with the process. I also know that many of our students landed in what felt like unknown territory. With their best step forward we have all started to figure out how to practise yoga at home. We needed yoga so we navigated it together. Now that we know that an at home practice is the safest form of movement and connection, I’m here to make it the most enjoyable and supported experience it can be until we can gather again.

Think about the elements of the yoga studio that you love and miss the most. What do you do when you need a little self care? You are in a unique position to set a space that is perfectly designed for you. When you land on your mat I want you to feel like you are coming home to yourself. A place where the rest of the world gets quiet and your inner voice is loud and clear. Let’s do this together. I’m going to guide you through my favourite elements.

Give yourself extra time before class starts. Collect the items you may need so they are within an arm’s reach. Bolsters, blocks, pillow, blankets, etc. Light candles or diffuse your favourite oil. Incense and sage are also lovely options. I highly suggest doing research on the history behind incense and sage if you choose to use it. It’ll feel extra special honouring the history behind that practice. Tidy the space around your mat and even sweep! Declutter as best you can so your physical space feels ready. 

Playing music is a non-negotiable for me! It sets the tone for my practice. We often include our Spotify playlists in either the Zoom chat or email prior to class. I love new music and have collected my own favourite songs that I enjoy flowing on my mat with. Start building your own yoga playlist or feel free to save our teachers’ playlists when they share them!

Once your music is on place your phone out of arm’s reach! Silence notifications if you can. If necessary communicate with family members letting them know that you won’t be available. This really allows you to relax fully and get back to showing up fully for others after taking care of yourself.

Once you’re plugged into the zoom class, give yourself permission to relax and be still. Maybe read, journal or meditate. You don’t need to fill every moment with productivity. Land in your space and enjoy it. 

If you practised at IFF in studio in the past you’ll remember we had community mat spray bottles that we’d pass around to sanitize our mats and props. It was a ritual practice that concluded the practice and usually began conversations with other students and the teacher. I invite you to do the same at home. Love My Mat has a mat spray we all love and is the same solution we used in studio. You can purchase it here.

Bonus Tip!

I love affirmations and use them daily! Affirmations are simply positive statements you say/read/write in the present tense to evoke a sensation. I love using card decks to guide me towards a daily affirmation. I’ve landed on a few favourites that help me on and off the mat.

Allow yourself to get creative and cultivate a home practice ritual. Look forward to this time when you not only get to move your body, but you also experience deep care and nourishment for your overall wellness.

You can watch my short IGTV with a little more insight here.

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