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!

How to Best Optimize and Balance Your Tech Time by Meagan Santa

“On social media, we’re all plants, leaning towards the sunlight we can’t get enough of, seeking the warmth of likes, hearts, and retweets. But staying rooted and grounded is important. Being intentional about how you use social media and having your own strategy gives you time to process how it’s affecting your life and find what you may want to change.” -Tiffany Shlain - 24/6 The Power of Unplugging One Day A Week

Have you ever felt like your eyes and brain get really tired from technology use? Do you feel creatively drained, experience brain fog or get easily stuck in comparison mode? Many of us have a bad habit of consuming social media and/or having a screen on as soon as we wake up and right before we fall asleep.

About a month ago I found myself dreading the thought of even opening my laptop. I couldn’t stand the thought of opening Instagram or sending a text. I was teched-out! But when I looked at my work to-do’s or thought about my online community; they weren’t the problem. It was my overuse and consumption of screens. I’m a millennial and I run online businesses. I freaking love how connected technology has allowed us to be. I love working from wherever I have a wifi or data connection. But it was affecting my health and I knew it was time to explore this topic to find solutions.

I hope my tips and tricks will invite you to become self-aware and encourage a more mindful habit of tech consumption. It will be hard at first to adjust and break a few habits but trust me it is worth it and you will feel so much better. Most importantly don’t allow a few too many hours of mindless scrolling, Netflix binging, or TV watching to affect how you show up and how often you come to your mat to practice with us. There is a balance and I believe I’ve found a few solutions for you! It’s important because there’s a thin line between enjoying the benefits tech has brought to our lives and it negatively affecting our physical and mental health. Commit to taking deep care of yourself. That means YOU choose when screens are on and you’re consuming content instead of tech running you on autopilot! Are you with me? Let’s dive in!

Do Your Own Research

I’m reading 24/6 The Power of Unplugging One Day A Week by Tiffany Shlain and I’m sure your local library will have several books on this topic to dive into. If you’re more into watching a documentary, Netflix has a popular release called The Social Dilemma. Simply searching on Google will give you thousands of blogs, articles and videos with ideas and perspectives from tactical ideas to more scientific evidence-based research.

Downtime Settings on Apple Products

Technology is intelligently designed to make us want to use it often and for a long period of time. That’s part of the reason apps are so visually pleasing. When I have the Downtime setting enabled on my phone, the apps are all dimmed and have an hourglass symbol. I get a notification each evening at a time I’ve chosen to remind me that my “downtime” begins in 5 minutes. I use this as a signal to put my phone down for the rest of the night. I have the same setting for the morning so I can’t open my social apps until 7:00am. It helps eliminate mindless scrolling before bed and filling my mind with other people’s highlight reel as soon as I wake up.

Schedule Your Yoga Practice Ahead of Time

Since we are often using our phones and laptops to connect with our family, friends and community in a safer manner during COVID or to complete a number of tasks to make our lives simpler (like online banking, ordering groceries ahead of time, shopping, making appointments, etc); it invites us to use our abundant screen use wisely. I find it helpful to schedule my yoga classes ahead of time using the Mindbody app so I have it carved out and I can look forward to it. Mindless scrolling is not going to serve you like a yoga or meditation practice will. Both often require a screen so be mindful and choose what is healthier for you. 

I find myself getting distracted on my mat somedays so I’ve made a new rule for myself to put my phone on silent during my yoga practice and set it down across the room. You are a priority; everything else can wait while you fill your cup up.

Blue Light Glasses

I bought a pair of blue light glasses over a year ago and notice a huge difference in my sleep quality and have experienced less eye strain. Because almost all of my work requires the use of a screen; my eyes can get tired quickly but wearing blue light glasses has really helped. It’s worth a try!

Create Your Own Guidelines

So where can you start? I began observing how often I grabbed for my phone or how often I had Netflix playing in the background. Do this observation exercise over a 48 hour period and write down what you noticed were your own tech habits. Then maybe you start small and try any of the above tips I’ve found helpful and build from there. Creating boundaries for yourself around your own tech use will encourage those around you to do the same or at least recognize their own usage. These little boundaries will add up. It’s incredible how quickly I started to feel the benefits of being more mindful and making intelligent choices like the above. I now have more energy, I’m sleeping better, my creative ideas are flowing regularly, I’m comparing myself less to others on social media, and have found an inner calm that I can hang onto longer throughout the day.

Here are a few more ideas!

• Unplug from social media (or limit all screen use) for 24 hours once a week.

• Go for a daily walk outside without your phone.

• No phone for the first hour of waking up.

• Plug your phone in to charge in a different room.

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

How to Be Consistent in Your Movement Practice by Meagan Santa

There is so much we can’t control in this season but one thing we can is how well we take care of ourselves. Yoga is an incredible practice that you can take with you anywhere. A consistent home practice is one way you can check in with yourself daily and receive benefits physically and mentally. You don’t need much space and it can be any length of time.

I feel like consistency is my super power! We all have our own strengths and unique gifts so I’m sharing what has been helpful for me in continuing to have a consistent movement practice and how these habits have led into other healthy habits.

I want you to envision how you would feel if you moved your body for a week straight. Imagine having a sacred space in your home where you roll your mat out. What are the other living beings in your home doing while you carve out this time for you? Perhaps one day you break a sweat and the next you keep your movement slow and gentle. One morning you flow for 15 minutes and the next night you give yourself a full 45 minute class. Envision how you might feel on day 7 of consistency. You’re beginning to settle into a routine, maybe your stress levels feel lower and you are more focused and patient.

Hold onto that feeling. That is your drive to show up for YOU every day, especially on the days you might not want to at first. Know that by you showing up you are also stepping into the best version of yourself and bringing that quality of life to all of those around you. It’s a win-win, plus you are a role model for those around you.

So let’s dig into my 5 tips:

1. Consume motivation daily like you consume food & water.

   When you are hungry, you eat. When you a thirsty, you drink water. When you don’t feel motivated, consume motivation! Who inspires you? Is there a quote or song that pumps you up? Is there a social media account that has content you connect with? A book or affirmation card deck? Start filling your tool box with different ways to consume doses of motivation! Some days you might need a small dose and other days you’ll need more than a little.

2. Set your space

   I recommend practicing in the same spot in your home. Gradually you can make this space sacred and special with plants or an essential oil diffuser. Before you press play on your practice, have a little ritual of setting your space where you roll out your mat, get changed, maybe make a tea. All those little tasks leading up to practice are cues to your mind, your body and the people in your home that you are gearing up to move your body. Preparation and frontloading are key!

3. Habit Stacking

   According to Esquire, habit stacking can be, “Also termed 'habit chaining', the process involves grouping together small activities into a routine which you link to a habit already set in your day. This makes the routine memorable and anchors your new habits to an existing trigger.”

   Think about what time of day you see yourself practicing most often. Then what habit are you already doing that you can stack your movement practice behind! Maybe you cue up your yoga class on your laptop right after making coffee or after walking the dog. Make this unique to your routine and as easy as possible to add in.

4. Have a Pre-Determined Calendar

   This is my favourite tip because it feels so darn good to check something off a calendar or list! I love to commit to challenges where they are 3 days, 7 days, or 30 days. It makes me feel organised and I can plan my practice into my week. This eliminates distractions and obstacles while also communicating early on to those around me that I am unavailable during X time because I’m moving my body! IFF has a 30 day home program, and a 7 day series to provide you with this type of layout to support your practice! Find them HERE!

5. Accountability

   There will be days when you don’t want to show up. Plan to overcome this obstacle with accountability! If you know me, you know I love to use social media to share how I’m taking care of myself every day. (Search #everydaywithmeag!) I also have an online community of friends and clients who are expecting me to show up. That’s my accountability and I know someone will reach out if they notice I’m MIA. Checking in with an accountability partner, workout buddy, yoga friend or even our IFF Community Page on Facebook are easy ways to give and receive support and encouragement. Plus you can celebrate together when you accomplish your goal! The power of accountability will remind you that you are never alone in your endeavour and you will never regret taking the time for yourself on your mat!

Pick one of these tips and start there. One step at a time. One day at a time. That’s how you build momentum. Before you know it, consistency could be your super power too!

More About Meagan

Meagan grew up as a competitive dancer in Hamilton and found yoga after suffering a knee injury which prompted her to find a form of fitness she could take on at her own pace. She quickly fell in love with the elements of yoga that encouraged mindfulness, increased flexibility and strength. Suffering from anxiety kept her seeking the peaceful and welcoming space at In Fine Feather Yoga in 2015. Meagan felt a calling to deepen her practice and learn how to share it with others, leading her to commit to Yoga Teacher Training at In Fine Feather in 2016! This began a lifelong commitment to her mat and self-study to grow as a student and teacher. Meagan has gone on to study meditation and personal development more deeply, following a certification in nutrition and personal training. She has gone on to teach at various facilities to individuals of all ages, experience levels and backgrounds. 

In February 2018 Helena McKinney hired Meagan on as the assistant manager of In Fine Feather. Her forward-thinking, ambitious spirit and drive to learn as much as she could about business put Meagan in a position to support the studio’s regular needs alongside Helena. With the community and studio’s missions and values at the forefront of mind, she continues to grow personally and professionally within this role finding comfort in the faces of the other team members and students who find home within In Fine Feather.

A Love Letter from Jackee Desimone

It is so very easy to focus on the dark right now. We have all experienced so much loss over the last few weeks, so having this intention to look for the light every day, has really help to turn my energy around.

My husband and I have been isolated at home since March 15, just like you.  I am cycling through emotions of grief and hope. I have moments when I am okay and other moments when my body is in a low vibration.  This pandemic is filled with many struggles and it is really f**king hard. But each day the sun rises and as the weather gets warmer, spring is here and I can feel how everyone has figured out a new normal.

I planted some seeds a few weeks ago, vegetables like broccoli, zucchini and corn.  I start my day with a cup of coffee and a visit to the windowsill to mist and water my babies.  Waiting and watching for new growth has been grounding, almost like a new form of meditation for me.  Time seems to both expand and contract. 

Sometimes when I am eating breakfast worries creep into my thoughts, I usually eat pretty late. I have really started to notice that for some reason, over these last few weeks: tension, anxiety, negative thoughts and my past struggles have made their way into my awareness. They come in waves, especially in those quiet moments like when I am eating a meal.  I am talking about dark, nasty unwanted shit from my past and my childhood, crap that has been buried in my basement. I thought I had dealt with this stuff! I know it's coming to the surface because I haven't and I know it's showing up for a reason. 

Everything is bubbling up at the same time; my consciousness floods with memories that I never really labeled as "trauma" until now. I turn to my mat and I take time for myself to breathe through this tension. I soften into each posture.  The time that I have spent on my mat is a gift, it helps me to work through what is going on inside my body. Everything feels so heavy but my practice reminds me of the light. 

Choosing how I should act when I encounter these unexplored feelings and emotions has been testing my very foundation. Yet behind all of the worry that is lingering is a profound truth and perhaps it starts with me surrendering to these forces that are outside my control. So sometimes I let the shit in the basement surface, I breathe into it and notice what happens.

My nervous system responds, the temperature in my body changes, and I can feel a pounding in my chest as my heart races uncontrollably. My breath shortens, a vibration fills me from head to toe. Sometimes it is sadness, other times it is grief and then there is shame. Geeze Louise it is awful. 

But these feelings are real and present and so this practice of mindfulness is almost like a vaccination for these emotions that I am feeling. Often these emotions can show up as sensations in you before they show up as a conscious thought in your mind, like the way I am feeling tightness in the chest, increased heart rate, shallow breathing and I am even clenching my jaw.

The awareness-raising that yoga helps to cultivate in my life is probably the most impactful part of yoga for me, especially right now. Yoga is simply mindfulness in movement. It is the practice of being aware of the present moment without judgment. Yoga is my passion, therefore I know what I need to do to help work through those boxes that need unpacking in my basement.

In the meantime, the community is generous and bright: porch drop off surprises, that unexpected message with words of kindness, online monopoly matches, and the way students continue to show up for my classes brings me some respite. 

For my eighteenth birthday, my mom gifted me a Kenmore sewing machine; as a teen I had big dreams of becoming a fashion designer.  With lots of time and the materials that I had on hand, I decided that I would try to make my own face masks. This turned into a hilarious project. I sewed the back to the front, then my first mask was too small.  The youtube video that I watched showed this lovely lady completing her face mask in just under 30 mins.  It took me much longer, but after a few tries, I created a mask using an online pattern, scrap fabric, a pipe cleaner and a shoelace!  Pretty creative I think.  This project also kept my mind busy, perhaps as a way of healing or maybe it was a spiritual bypass, whatever the case it helped to pass the time.

This pandemic has helped me to lean into my resourcefulness, I am noticing we waste less food and life is a lot more simple. I am getting creative around the house looking for what I already have on hand before we seek buying something new. I even turned my master bedroom closet into a "recording studio" as I work at creating more online content for you.  This allows me to step away from those feelings of worry and fear.  I remember the light.

I miss going for coffee at my favourite local shops.  I hate how I dodge away from people who are around me in the stores and how I feel obligated to wipe down every item that I bring home from the grocery store.  Almost everyone and every endeavor and every service has been impacted by this situation which brings back that remembrance that we are all in this together. There is a silver lining that helps us to focus on the things that are already present in our lives - the things that are still beautiful.

We remember that there is so much good in this world, to take time to count our blessings and to look for the silver lining wherever we can find one, especially on those days when it is challenging, and on the days when the basement is really dark.  

We have all experienced so much loss over the last few weeks, so having this intention to look for the light every day, can really help to turn your energy around. Without minimizing my pain or struggles, I start to look for the good, the gold, the light. 

Wherever your intention goes, energy flows. So what about you, what can you do to help yourself seek out the light?

It is in this reflection that you will start to serve your highest good by reminding you that there is light present everywhere.  We just need to get on our mats and get quiet enough to find it. 

All my love, 
Jackee 

More About Jackee

Jackee started practicing yoga in 2012 seeking nothing more than a physical workout. As she started to build strength, flexibility and balance, she had no idea it would take her on a soul searching journey that would soon connect her with something so much deeper than just her physical body. Yoga opened up a world of stillness and softness. Jackee immediately signed up for her 200 hour teacher training at Inspire Yoga in Mississauga under Diana Lockett and Daniel Horgan. With an additional 20 hour certification in Yin/Yang with Erin Aquin and De La Sol in Hamilton. She follows all of the principals of the Anusara tradition. This traditional style of yoga focuses on connecting your postures with your breath, alignment and opening up your heart. Yoga has changed Jackees life and as a teacher her intention is to inspire her students to safely move with breath, combined with intention-setting, and a fun upbeat soundtrack, to ensure presence and joy in each moment on the mat.

www.jackeedesimone.weebly.com/
@jackee_desimone

Anatomy of Meditation by Braydon Mackenzie

My name is Braydon Mackenzie. I am a yoga & meditation teacher newly residing in Hamilton. I have been practicing with In Fine Feather for a couple months and just love the authenticity of everyone involved and the wide array of class offerings the studio has. I have had the privilege of studying with my incredible teachers Dylan Werner, Daniel Rama, Sarah Bonsall & Kelly Smith. All who have passed on to me a lot of the knowledge Helena McKinney has invited me to share with you today.

So Why Meditate?

This is a great question and something that is very commonly asked when beginning a meditation or yoga practice because chances are you are coming to such a practice for the benefits to either the body or the mind, maybe both.

Let’s start with the brain.

During a meditation practice you are working on achieving a “state of no mind” or "stilling the fluctuations" of the mind through single pointed concentration. This act brings the activity of the brain from scattered to concentrated in certain areas. Ones that are associated with behaviour, concentration, memory and emotion. Therefore parts of the brain associated with fear and anxiety become less active. Practicing meditation over an extended period of time can then - through neuroplasticity - change the structural and electrical patterns of the brain. A consistent practice can give you more time between stimulus and reaction, whereas something simple before could set you off now you find you have more time to think and react in a more calm and calculated manner. Emotionally you will feel more in control. Overtime areas of the brain can increase (specifically grey matter) and decrease (such as the amygdala) in size, become stronger and age slower. Many people have noticed a positive effect on their creativity and ability to create. It personally has made me more of a compassionate person and I am more comfortable with myself than I have ever been. You find kindness by looking inward.

Benefits of Regular Meditation

You can also see a plethora of benefits in the body through regular meditation. Reduced physical effects of stress and anxiety, improved body positivity, happiness and sense of well being. Many find it easier to get too and have deeper sleep. It can help with pain management, a reduction in inflammation, improved immune system, better hormone regulation, decreased blood pressure etc. Largely due to how meditation & breath-work stimulate the parasympathetic nervous system (calm) and decrease the activation of the sympathetic nervous system (fight or flight) which is pivotal in decreasing stress.

Closer to Self

On top of all of this is how meditation teaches you more about yourself and brings you closer to the Self, the observer that is you. So many people have such a hard time meditating for the simple fact that sitting with your thoughts is not a comfortable feeling. This for me is the most beneficial part of the practice, the spiritual aspect. It may sound kind of out there for someone new to meditation but it helps you foster a connection to all life. The more you look inward the more you realize we are all one, trying to understand our purpose.

More About Practicing with Braydon

If you are at all interested in learning more about the practice of meditation or have any questions you can reach me anytime on Instagram (@braydonmackenzie) or through my website (www.braydonmackenzie.com). I offer private lessons in both meditation & yoga. At the moment only online of course but in person is available when we are able to connect outside again. I also have a guided meditation podcast called “Into Stillness” available both on Spotify, YouTube and Apple Podcasts (hopefully other platforms as well soon). I upload new guided meditations every Friday, covering all different styles. So you can practice with me anytime there as well. I look forward to meeting everyone in the future and to continue to evolve as a part of this community.

Meditate with In Fine Feather

Check out our Online Offerings for more meditations recorded by our staff in various styles HERE.

Mandala Meditation by Amy Gowling

Before joining the IFF community Amy worked as a Recreation Therapist in Mental Health. With her new found extra time at home she’s been going through some of the tools she used to promote Mental Health. She’s a big believer in the benefits of a mindfulness practice. One tool that she’s found to be very successful and accessible is Mandala Meditation.

Mandalas are an ancient art form dating back to Tibet over 2,500 years ago, used to induce a meditative state, reduce stress and promote relaxation. It’s an active meditation that uses simple movement to strengthen focus. The repetitive motions act as a reminder allowing attention to shift back to the moment and to your intention during the meditation practice.

Mandalas can be done in a wide variety of mediums. Tibetan monks create elaborate ones in coloured sand that later are swept away as a reminder that nothing is permanent. You may choose any material available at your home: pencil crayons, pens, markers, paint, stones… The example shown is done in my daughter’s sidewalk chalk. 

For the purpose of this meditation there are no rules for how to go about creating a mandala just that you approach the act with self compassion and curiosity allowing some imperfections in your design without a set plan of what you want the mandala to look like, see where it leads you. The steps below are just suggestions to get you started. Your mandala doesn’t need to look anything like the example or be symmetrical. You may choose to work from the outside in, whereas I often prefer to work from centre out.

To begin, set up a space and the supplies you will use. Intentionally make the space special or sacred for you. That might mean lighting a candle, putting on relaxing music, wiping the work area down, or just moving all the lego to one side of the living room. It’s not about what you do to set up the space just that you’re creating some small ritual to set the tone.

When you’re ready, start as you would for a physical yoga practice: find a comfortable and balanced seat, become aware of your breath as you allow the body to relax. Take a few rounds of breath as you arrive into the space and set an intention for your meditation practice. Give your intention a word or mantra that you can repeat to yourself while you create the mandala.

Step One

Choose your starting medium/colour. You may choose to work all in one colour or pencil then go over to thicken lines and add colour. 

Step Two

Visualize a centre to the area where you will be creating the mandala. You could also lightly sketch two intersecting lines to act as a guide. 

Step Three

Add a pattern or shape to one quadrant then repeat in the other three sections.

Step Four

Work slowly as you continue to add on layers. Stay connected with the sensation of your breath and revisit your intention or mantra as you go. Allow the artwork to inspire the shapes and patterns you add. 

Step Five

There are no rules. Allow yourself to have fun with the concept and see where the inspiration leads you.

Another option that can also have relaxing and meditative benefits would be to find a mandala template (many free printables and colouring book variations can be found online) and colour one in. “The fact that colors have psychological significance and that meditating on them can heal old, emotional wounds is the basis of Dr. John Diamond's breakthrough in Meditative therapy. According to Dr. Diamond and Dr. Luscher, colors have deep psychological significance that go back to our primitive, unconscious roots.” (Mary Desaulniers, 2006)

More About Amy

Amy’s interest in yoga began in 2009 while working in Mental Health as a Recreation Therapist. After reviewing the research on the benefits of yoga for depression and anxiety, Amy decided to learn more by taking some classes. It didn’t take long for her to see the transformative power of yoga in herself and want to share this with others. She became certified to teach yoga in 2012 through Octopus Garden Yoga Center, and is also a Certified Senior Fitness Instructor through the Canadian Center for Activity and Aging. She believes yoga gives us the power to focus our attention on what we want to manifest in our lives and that in turn makes us limitless. With a mindful approach to both stillness and movement, she encourages students to cultivate the deep contentment that is available by being present, curious, and accepting.

What I've Learned From 31 Days of Minimizing by Alicia Giannetti

Spring is officially here. The birds are chirping, the leaves are budding, the sun is shining. People tend to feel more motivated and energized when the weather starts to warm up and this is why I think it is the perfect time to declutter your life. 

I just finished hosting a free 31 day minimizing challenge to clean your mind, body and space! This challenge helps you to purge all the unnecessary, unwanted and unused “stuff” that is clogging up your home. By letting go, you create more room for peace, balance and joy.

The challenge is broken down into 4 themes, a theme per week: digital, physical things, physical habits and mental habits. Each day I share a new challenge. Every day I share a new challenge for you to gradually declutter your space. You can find all the challenge on my Instagram page HERE.

4 TIPS BEFORE GETTING STARTED:

1. Identify your why

Why do you want to simplify? How might your life be better with less? Whether it is for your mental and physical health, saving more time, saving more money, having time to spend time with family and friends, having more time for yourself, ask how minimizing will get you there? 

2. Visualize the kind of space you want, both mentally, physically and digitally

How much do you want to let go of? What does your space look like? When you organize your physical space it helps organize your mental space. Studies have shown that a clean and comfortable living environment reduces stress and therefore increases health and happiness. Just as you fill your body with delicious, healthy foods to achieve optimal health, it’s important to create a home that lights you up from the inside out.

3. Make agreements with yourself

Make an agreement with yourself that you will let things go, that you will only keep things that you love and that add value to your life. Everything you own should serve a purpose. Minimizing isn't about getting rid of what you use, it's getting rid of what you don’t use. It is not about depriving yourself of what you like, it is about keeping the things you use and find necessary. You must commit to making serious changes even if it will be challenging. 

4. Schedule it in

Get very clear on when you will complete the challenge. Reserve at least 15 minutes each day this month to focus on this challenge and to complete your task assigned. Try not to get overwhelmed; you don't have to do it all at once, just do one thing at a time.  Taking small steps towards minimizing can have numerous positive effects on your life.

Given the current circumstances that we all are in, this is the perfect opportunity to declutter your space, to surround yourself with only the things and people you love.

If you’re ready to make a change and get rid of all of that unwanted clutter in your space, join the challenge!

If you want all the eBook for the challenge, send me an email energeticallyalive@gmail.com 

If you would like to learn more about health, wellness, self development, and/or personal growth follow my social media accounts on Facebook or Instagram @energeticallyalive.

More About Alicia

Alicia is an In Fine Feather yoga teacher graduate and active community member. You can find her spreading love and joy online and in person with her vegan pot lucks, sharing challenges like this one, educating on essential oil use and other healthy lifestyle tips.

Embracing Your Home Practice by Michelle Smith

We are a few weeks into our social distancing measures and we are seeing such an overwhelming amount of love and connection from the yoga community locally and worldwide. There are more opportunities than ever to hop on a virtual yoga class and practice in your own home. We are each experiencing an endless list of adjustments in our lives right now; however the adjustment to an at home practice can invite some much needed routine and familiarity into our days. 

Harvard health is recommending yoga and meditation as coping mechanisms to deal with coronavirus anxiety. Our yoga community knows this - and this is such a great opportunity to invite those you live with to practise with you, or to share classes and your love of yoga with your friends afar (virtually, of course!)

Schedule it

Make your yoga practice a part of your routine. Setting a routine and inviting a bit of structure to our days can help us adjust to our new normal, and can ensure we get to the things that will make us feel our best. A great way to do this is to sign up for live classes. The added bonus to this is that you get to connect with your yoga community in real time - bringing the studio experience right into your home. After all, we’re all in this together. Get the details to practice daily with In Fine Feather Yoga HERE!

Set Up Your Space

If you have a yoga mat and props, you’re in good shape! If you don’t, you’re still in good shape - the necessary tools for your practice are your presence and your breath. If you don’t have a yoga mat, your carpet, a towel or blanket will do the trick. A pillow or couch cushion can make for a quick bolster. A towel or belt makes for a great yoga strap in a pinch, and any food boxes or books can easily turn into a makeshift block. If you're looking to purchase props, Love My Mat is offering 10% off with the code LOVEINFINEFEATHER for a limited time. A portion of these sales will go directly back into our studio.

Find the atmosphere that works for you and your current lifestyle. It might be difficult to find a quiet, tidy corner where you can find focus - but if you can, try to de-clutter right before your practice. It helps to de-clutter the mind when your space is neat. Set up a Spotify playlist, or move in silence. Switch things up and see what works best for you. Click HERE to access a playlist we at In Fine Feather have created for you to use!

Experience it

Release any expectations and accept that this practice will feel different. The energy may be different, your focus may be off, you might miss your favourite teacher’s playlist and adjustments. You might have a dog barking and kids running around - the yoga class might even have sounds in the background! Accept the change and thank yourself for arriving on your mat even in these changed circumstances.  We’re seeing our community at home and it's a beautiful experience 

More importantly, through these scary times, see if you can invite a sense of gratitude into your practice - how lucky are we to have the ability to connect as a community online and use this practice to invite a bit of love into our days and actions!

Reach out

If you are having trouble setting up your home practice, reach out to us and let us know! If you are not part of our Community Facebook Group - now is a fabulous time to join and get the social aspect of the studio that you might be missing before and/or after class. While your yoga instructors and the In Fine Feather community are missing connecting with each and every person’s shining light in the studio, we are overjoyed to hear from everyone and to know how they’re doing these days.

More About Michelle

Michelle found yoga after a lifetime of organized sports gave way to post-secondary student life. Struggling to keep a steady fitness routine, she enrolled in a yoga class. She quickly found herself continuing to return to her mat after noticing a sense of focus, steadiness and ease in her chaotic schedule. The four corners of her mat have remained the space where she can slow down and reconnect with herself.

Looking to strengthen her personal practice, Michelle enrolled in 200-hour teacher training at Anjeli Teacher Training Academy with Diana Lockett and Daniel Horgan in 2017. She quickly felt the call to share her passion for the healing properties of yoga and thoughtful movement with others. A life-long student, Michelle has continued her training with a 50-hour Asana & Anatomy Training with In Fine Feather Yoga and is currently studying at the Canadian Academy of Osteopathy. 

 Michelle’s teaching offers an alignment based and heart-centred class that encourages exploration of the body and spirit. She holds space for students to bring awareness and agency to their physical, emotional, and energetic bodies. Students can expect to leave class feeling a little bit lighter, and feeling a greater sense of connection. Michelle is honoured to be a part of such an amazing community at the studio.

@chellesmithyoga

Understanding my Anger By Carol D'Alves

Carol is IFF’s Community Coordinator and Yoga Ambassador. We were looking forward to hearing all about Carol’s trip to Morocco with her husband as it would be a different travel experience in comparison to her last trip to India with IFF’s Om in India Retreat in November 2019. We are grateful for her safe return home and the light she always brings into the studio. Thank you Carol for sharing your insight and wise takeaways from your trip.

Anger is an emotion that really unsettles me; guilt, anxiety, depression are old familiar friends but not anger. Unfortunately I was angry by day 3 of my Moroccan trip and my anger continued even when I returned.

We had chosen a bus tour with a great itinerary that advertised small groups. That was a lie.  We were a group of 48 people!  I was immediately disappointed but I wasn't going to let that ruin my trip. However, I soon realized that precious time was wasted on washroom breaks and lunch breaks.  Our guide was rude, abrasive and loud especially while flirting with some of the women on the trip.  We were rushed through the most fascinating aspects of the trip in order to spend hours sitting in factory stores listening to sales pitches. We were taken to restaurants where the food was bland and boring. I could go on and on.

I found myself becoming increasingly agitated and angry.  Not wanting my trip to be ruined I worked at changing my attitude. I tried meditation, repeating mantras and journaling. I smiled and pretended I was enjoying myself. That didn't work; my anger grew. 

Failing to repress my anger lead to guilt.  I knew my anger was disproportionate. Believe me I was aware of my privilege, of my great fortune to be able to travel and to be in such an amazing country but my inner hormonal petulant teenage self had taken control.

I needed some solitude and quiet to process my feelings and to understand why I was so attached to my anger. That was not available on this trip so I tried to give myself kindness and understanding.  Self pity set in. My anger and my guilt turned to tears - tears I fought hard to hide because I didn't even know how to explain them.  Why was I so sad?

The people I saw first upon my return were subjected to a tirade as I listed all the things that infuriated me about the trip, but slowly I felt my emotions shift.  The first shift came when I took the shoes I had worn in the sand dunes of the Sahara out of a bag in order to clean them.  There was approximately a spoonful of soft red sand in each shoe.  I smiled.

The second shift came from writing this blog. I discarded at least 7 accounts of my trip - discarded because all I did was list my complaints. However, in doing so I realized I was justified.  The company did lie, not only about the size of the group but also about the style of hotel, and we were rushed about from place to place simply to take pictures and buy from stores chosen by the guide. I wrote a letter of complaint to the tour company.

The next shift came when I heard myself telling people over and over again that my biggest disappointment was that we were forced to leave the desert camp, where we slept in gorgeous Moroccan style tents, at 6:00 am giving us no time to relax with a cup of coffee and watch the sunrise.  Each time I complained about that morning I heard myself say, "It is unlikely I will ever again have the opportunity to spend a few morning hours in the Sahara. I was cheated out of an experience that would have been absolutely amazing." That's when I realized the source of my anger.  I was afraid that I may not have as much time left as I would like in order to have adventures - in other words, I am afraid of aging. 

When I discussed my anger with my friend Laura she told me that anger is a secondary emotion and it is vulnerability that fuels anger.  The fear of what may be coming as I age is what made me vulnerable and once I understood that I was able to let go of my anger.  I was once again on familiar ground.  I have been dealing with that fear since I retired. I know I am doing everything I can to live my best life right now and I am very happy with the choices I have made.  For the most part I am living my retirement exactly as I want.  Aging is out of my control but I can do what needs to be done to remain strong and healthy, and hopefully become wiser.

Writing about processing my emotions about my Morocco trip has helped me understand myself. This has been a significant reminder of the importance of self reflection because when we fail to do so we remain stuck. We can tell ourselves over and over again to let go of our attachments, especially when they don't serve us, but self awareness is crucial to this process and to self growth.

In consideration of all that has happened because of the corona virus since I began this blog I feel a little foolish about making such a big deal of my anger. If you've actually read all this my inner petulant hormonal teenage self who is still longing to be heard thanks to you!  

Why Yoga & Mindfulness Are Beneficial for High Performers by Meagan Santa

If you are striving to be a high performing employee, business owner, athlete, etc then practicing yoga and mindfulness techniques will offer you a long list of benefits. The majority of us want to show up as our best self, whether that’s the best mother we can be or the best manager in the workplace. Carving out time to practice regularly is probably providing you with more benefits than you realize.

A few months ago I began teaching at On Ice Hockey Performance Centre and Bujan Goaltending where I’ve been really inspired by the high performing athletes who walk in and out of those doors. Simultaneously, Helena and I hosted our second Emerge Mentoring workshop with a focus on finding your flow state, and tapping into your optimal consciousness to feel your best and perform your best. Creating all this content for entrepreneurs and teaching young athletes made me think about how the average yogi can still enhance their life.

Let’s explore the top 5 benefits you are getting from practicing yoga on and off your mat!

1. Increased Energy & Productivity

2. Improved Memory & Concentration

3. Enhanced Visualization & Motivation

4. Decreased Stress Levels & Regulated Nervous System

5. Reduced Physical Tension & Pain

1. Increased Energy & Productivity

I can’t be the only one who sleeps better after a yoga class. When we sleep well we have more energy during the day. Yoga also boosts your productivity by stimulating the prefrontal lobes of your brain where higher level thinking and critical decision-making occurs, as well as where the “feel good” hormones are released.

2. Improved Memory & Concentration 

When practicing yoga, especially balance poses, you are training your mind to concentrate on a single task, whether it’s a handstand or boat pose. A well-rounded vinyasa flow class will move you through a variety of poses that stimulate the nervous system, increasing circulation of blood and oxygen while regulating your breath. If you are also practicing meditation, or exploring it at least, you are taking focus and concentration to another level entirely! 

3. Enhanced Visualization & Motivation

I find myself receiving my best ideas and solutions during my yoga practice. I suddenly remember an idea I had forgotten about earlier in the day or a tailwind of emotions starts to surface on my mat. Because we are less stimulated in class (notice how minimal and simple IFF’s decor is) our mind has a chance to catch up to the present moment and process thoughts and feelings. So why visualization? Nineteen year old Mississauga local, Bianca Andreescu, scored the victory against Serena Williams at this past year's U.S. Open and she reported that she had been visualizing for years. "I’ve been visualizing ever since I was 12 or 13 when my amazing mother introduced me to it," Andreescu said. "I find it very helpful ... I believe we create our reality with our mind." Take time to visualize your greatest goals and the life you wish for yourself.

4. Decreased Stress Levels & Regulated Nervous System

Practicing yoga can aid in changing your perspective of stress but also give you tools to process these emotions and release the physical symptoms like tight hips or chest. Healthy stress responses are a gamechanger, along with using your breath as an anchor to come back to the present moment. Increasing your body awareness and ability to see your reactions from a clear point of view (rather than your ego) allows you to soothe yourself or put yourself in a position to ask for help. There’s lots more scientific evidence of this if you want to research further! 

5. Reduced Physical Tension and Pain

From an article in Harvard Health Publishing: “Yoga can help people with arthritis, fibromyalgia, migraine, low back pain, and many other types of chronic pain conditions. A study published in Annals of Internal Medicine found that among 313 people with chronic low back pain, a weekly yoga class increased mobility more than standard medical care for the condition. Another study published at nearly the same time found that yoga was comparable to standard exercise therapy in relieving chronic low back pain. A meta-analysis of 17 studies that included more than 1,600 participants concluded that yoga can improve daily function among people with fibromyalgia osteoporosis-related curvature of the spine.” 

Former first-round NHL draft pick Kris Beech, now a mindfulness coach with Aim Mindfulness, said using mindfulness and meditation practices helped him derail negative thought patterns multiple times throughout his career. He said, “We like to say in mindfulness that attention is currency. What you place your attention on is valuable.”

We offer a variety of classes to suit your level and hold space for you to receive the benefits that this practice can offer when practiced regularly. For today, simply set a timer for 5-7 minutes and focus on deep breathing. Continue to bring your focus back to your breathing when you notice your attention wandering. This is normal. Slowly increase your timer in the following days, weeks and months. Happy practicing!

More About Meagan

Meagan is a graduate of the In Fine Feather Yoga 200 Hour Teacher Training Program, the assistant manager at the studio, a lifestyle coach and yoga instructor. Learn more about Meagan HERE. Come meet Meagan on the mat at In Fine Feather Yoga by checking the class schedule HERE and find her bio HERE.