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 

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.

Meditation - Why you need to be practicing it right now. By Meagan Santa

Meditation is proven to reduce stress, improve sleep, enhance self awareness & promote emotional health. So why aren’t more of us practicing it daily?

I was first introduced to meditation in my yoga teacher training in 2016. I learned 3 key points that encouraged me to explore different types of meditation and work it into my daily routine since graduating. The idea of meditation can seem overwhelming, intense and it carries stereotypical weight. Before I walked into meditation training, the vision in my mind when I thought of it was a man sitting cross legged for hours somewhere tropical. But I had also heard of many successful people, mentors, and teachers finding incredible benefits from this practice. So I walked into class that day with an open mind and open heart to what I could learn. These 3 key ingredients stand out to me and helped me build my meditation practice- explore various types until you find your meditation match, know you don’t have to be in easy sitting pose to mediate and remember it takes practice!

Find Your Meditation Match

I remember feeling overwhelmed when reading the various types of meditation. Some included mantras, others focused on mindfulness elements, walking meditation, chanting, vibration or sound, morning meditation, etc. So where do you start?

The first three types that I practiced were guided, sound and mantra. I suggest you try one each day for 5-10 minutes. After those three days, reflect back on which type of meditation felt the best. Which would you be more willing to try again? All three variations can be found on Google, YouTube, and various local classes, including In Fine Feather Yoga.

Guided meditation is a voice leading you through either by recording or in person. It’s helpful to stay focused on the present moment and voice with this tool as well as providing you the chance to explore various topics covered in guided meditations, like gratitude or relaxation depending on the recording or class. Sound meditation quickly became one of my favourites. A bell or singing bowl is often used in classes or recordings to provide a guide to come back to the present moment when the mind gets distracted. I found this type of meditation to be simple and relaxing. Mantra meditation is the practice of chanting or repeating a word/phrase out loud that holds meaning. It gives the mind something to focus on when it would normally get distracted. “Om” is known to be the most basic and powerful mantra. Many chose to combine the words “Om” and “Shanti” as it means peace in Sanskrit. It can be repeated as many times as you’d like or followed along with a recording.

How To Sit in Meditation

Contrary to belief, easy sitting pose isn’t the only way to meditate. Traditionally yoga was practiced first, followed by meditation because it prepared the body to sit for a longer period of time. With this in mind as a beginner, it’s really important to take time to find a comfortable position. That could be seated against a wall to support the spine, laying down, using blocks to support the knees, sitting on a meditation cushion, hand weights for grounding, etc. The more often you practice in a seated position, the better your posture will get and the quicker you’ll find yourself relaxing. Lighting candles, using essential oils, or soft lights are not necessary but can help to create a more relaxing environment wherever you chose to mediate. What I believe is so powerful about this practice is that it can be done anywhere for any length of time and you are bound to feel better afterwards. Whether that be 5 minutes in your car on your lunch break, 10 minutes in the morning before the kids wake up, or after your yoga class.

It Takes Practice

I could give you a list of meditation techniques or what my meditation practice looks like. But at the end of the day, you just need to start. Even if you sit for 5 minutes. Build from that number and eventually it’ll be 10 minutes, than 15 minutes. We scroll our phones or watch numerous TV commercials in that same span of time. It’s a choice and a commitment we must make to ourselves. The long term benefits are worth the time put into practice! You may feel more immediate benefits like stress relief, less anxiety, body awareness, lower blood pressure and/or better focus. My favourite app to support my meditation practice is the Insight Timer which offers lots of resources, guided meditations, a timer with a sound/bell tool as well as a tracker to motivate you!

Our Intro to Meditation Classes

You can find me leading the Saturday morning Intro to Meditation class at 11:15-11:30am with a $5 drop-in. Additionally, we are hosting classes on Thursday and Sunday mornings at the same time. Check out the schedule HERE. These classes are designed to teach students how to sit comfortably, breath deeply, release the body & still the mind. Each week we'll explore new methods of meditation, some with full guidance and some in silence.

More About Meagan Santa

Meagan is a graduate of the In Fine Feather Yoga 200 Hour Teacher Training Program and the assistant manager at the studio. Check out her blog post where she shares her IFF Yoga Journey. Come meet Meagan on the mat at In Fine Feather Yoga in Hamilton! Check out her bio HERE and find her on the class schedule HERE.