Health Journal Online

Tag: deepen

  • The Easiest Way to Deepen Your Yoga Practice? Teach It to a Child.

    The Easiest Way to Deepen Your Yoga Practice? Teach It to a Child.

    “While we try to teach our children all about life, our children teach us what life is all about.”
    —Angela Schwindt

    Once I had a baby, I became one of those people with the best intentions for my yoga practice. Even though I knew I wouldn’t be able to walk to the yoga studio for those hour-long classes anymore, I figured I would work it out somehow, that I would find a way to keep my practice alive.

    Like almost every parent I know, I got a shock when the little one finally arrived.

    I tried attending baby yoga classes, but I spent the entire time feeding her. No time for my personal practice there. When she was sleeping, I was too exhausted to leave the couch, let alone give my practice the attention it deserved.

    For a while, I mourned the loss of those studio classes. I missed the guided sequences, the community, the dedicated space just for practice. Once we settled into a little routine, though, I stopped fighting my ache for the yoga studio I’d left behind.

    Discovering a New Way to Practice

    In a way, I stumbled upon this new way of practicing out of necessity. I started meditating with my daughter on my lap. These were short sessions, nothing fancy. Just breath and presence. 

    As she grew older, we began practicing yoga postures together. We would mimic the trees we saw on our walks or the animals we’d watched at the zoo. I would practice mindfulness while swinging her at the playground, bringing awareness to the present moment and practicing gratitude for these precious days.

    Somewhere in all of this, something shifted. My yoga practice became more consistent than it had ever been—not because I was getting to the studio or following hour-long sequences, but because I was already there with my daughter, breathing, moving, and being present together.

    Somewhere in all of this, something shifted. My yoga practice became more consistent than it had ever been—not because I was getting to the studio or following hour-long sequences, but because I was already there with my daughter, breathing, moving, and being present together.

    So, if you’re struggling to maintain your practice, I want to share something that might sound counterintuitive: Practicing and teaching yoga to the children in your life, whether they’re your own kids, nieces and nephews, students, or neighborhood children, might be the key to deepening your own practice.

    Easy Practices to Teach & Try

    Here’s how to turn everyday moments into opportunities for yoga, without adding a single thing to your schedule. I encourage you to try one or more of these, and then adjust them to meet your own needs.

    1. Morning Wake-Up Stretches in Bed

    Before your feet hit the floor, before the day begins, there’s a window for practice. Instead of jumping straight into the morning rush, take two minutes to stretch in bed with your child. Extend your arms overhead. Hug your knees to your chest. Twist gently side to side.

    Make it an invitation rather than an instruction: “Want to stretch with me?” Most kids will naturally join in, and you’re teaching them that movement and breath can be the first choice of the day.

    Make it an invitation rather than an instruction: “Want to stretch with me?” Most kids will naturally join in, especially if it means a few extra minutes of connection before the day demands their attention elsewhere.

    You’re teaching them that movement and breath can be the first choice of the day. You’re giving yourself those moments too. No mat, special outfit, or commute to the studio required.

    Want to make this morning ritual even more powerful? Add an element of gratitude. After a few gentle stretches, share one thing you’re grateful for or one positive thought about the day ahead. “I’m grateful for this cozy bed and this time with you.” 

    Keep it simple. Kids often mirror this practice back, starting their day with appreciation rather than rushing straight into demands and tasks.

    2. Mindful Moments While Waiting

    Waiting is everywhere in life with children. Bus stops. Doctors’ offices. School pick-up lines. Instead of filling these moments with phones or mental to-do lists, turn them into opportunities for presence.

    When my daughter and I wait for the bus together, we’ve started really noticing what’s around us. The snow falling in winter. The leaves changing color in fall. Rain pitter-pattering on the pavement. The birds chirping in the trees nearby.

    “What do you hear right now?” becomes our game. Or “What’s different today than yesterday?”

    This practice of tuning in to the present moment, of noticing what’s actually here rather than rushing ahead to what’s next, is mindfulness in its purest form. The children learn to see the world with fresh eyes, and so do you. 

    3. Deep Breathing Throughout the Day

    You can practice conscious breathing anywhere—before a transition at home, in the car before walking into an appointment, standing in line at the post office, sitting in the doctor’s waiting room, walking from the car to the grocery store entrance.

    Make it simple. Breathe in for four counts, out for four counts. That’s it. No fancy techniques needed. Just intentional breath shared together. The breathing practice I thought I was teaching my daughter? She was internalizing it, making it her own, and reflecting it back to me when I needed it most.

    The more you practice in small moments throughout the day, the more natural it becomes—for both of you.

    A few times when I’ve been in a mental tailspin about something, she’s put her hands on both my shoulders and said, “You’ve got this, Mom. Take a deep breath.”

    The more you practice in small moments throughout the day, the more natural it becomes—for both of you.

    4. The “Drop and Roll” Game

    This is one of my favorite practices for shifting energy quickly! Anytime you need to change the mood, shift your mindset, or get a new perspective, drop into a yoga pose.

    Kids getting restless in the grocery store? “Drop and roll into downward dog right here!” (Yes, right there by the cereal aisle.)

    Feeling stuck on a problem at home? “Let’s do tree pose and see if we can think differently while we balance.”

    Energy getting chaotic before dinner? “Everybody drop into child’s pose for ten breaths.”

    The beauty is that it works anywhere. In the park when emotions are running high. In your living room when everyone needs a reset. Even in the dentist office waiting room when nerves need settling. Any moment can become a practice moment.

    Movement shifts everything. It changes your physical state, which changes your mental state. The children learn this through play, and so do you. Sometimes the fastest way back to center is moving your body in a new way.

    Movement shifts everything. It changes your physical state, which changes your mental state. The children learn this through play, and so do you. Sometimes the fastest way back to center is moving your body in a new way.

    5. Bedtime Meditation 

    If you’ve ever tried to meditate while children are awake and active in your home, you know it’s nearly impossible. But bedtime? That’s your window.

    After stories and tucking in, try a simple body scan or visualization with them. “Close your eyes and imagine you’re a starfish floating in warm water. Feel your arms get heavy. Your legs get soft.”

    By guiding them through relaxation, something happens to your own nervous system. It settles. It softens. Your breath slows. Your shoulders drop. Your mind, which has been running all day, finally gets permission to rest. 

    This thing you’re already doing every night becomes your meditation practice.

    6. Travel Days and Hotel Room Yoga

    Travel with children often means confined spaces and restless energy. As it turns out, these are ideal conditions for yoga. A hotel room becomes a studio. The wait at the airport gate becomes an opportunity for seated twists and neck rolls. The backseat of the car during a rest stop becomes a place for shoulder shrugs and gentle stretches.

    When you reframe “practice” as something that can happen anywhere, you stop waiting for perfect conditions that rarely come.

    Hotel rooms have become unexpected practice spaces for us. We make it playful (animal poses are favorites), but my body still gets the stretch it needs. My breath still deepens. My mind still settles. When you reframe “practice” as something that can happen anywhere, you stop waiting for perfect conditions that rarely come.

    7. Yoga Through Acts of Service

    The mat is just one place yoga lives. It also lives in how we show up in the world and care for others. There are countless opportunities to weave service into your life with children. Volunteering at a food bank. Helping an elderly neighbor with yard work. Making cards for people in nursing homes. Participating in a community clean-up day.

    For ten years, my family has hosted a pajama drive in our town, collecting new pajamas and delivering them to children at a less fortunate city school. This practice of karma yoga—selfless service—has become one of the most meaningful parts of our yoga practice together.

    When children see you modeling a yoga lifestyle that extends beyond poses and breath to include compassion, generosity, and showing up for others, they learn that yoga is a way of being, not just a thing you “do.”

    When children see you modeling a yoga lifestyle that extends beyond poses and breath to include compassion, generosity, and showing up for others, they learn that yoga is a way of being, not just a thing you “do.”

    And you? You’re practicing too. Not on a mat, but in the world, where it matters most.

    The Practice That Was Always There

    What children really need from us isn’t perfection in our practice. They need our presence. And in teaching them simple practices for presence, whether through breath, movement, or mindfulness, you create your own practice without needing to be anywhere other than where you already are.

    My practice now looks different from the way it did before I became a parent. It’s changed and adapted through the years as my daughter has grown. But it’s stayed alive, built into our days together in ways I never could have imagined back when I thought “real” practice only happened in a studio. The practice is in the slow breaths we take together. In the gratitude we share during morning stretches. In our mindful moments waiting for the bus. In the service projects we take on as a family. In the body scans that help her settle into sleep.

    The practice was never supposed to be separate from life. It was always meant to be woven through it. And children, with their natural presence and their ability to find joy in the simplest moments, are some of our best teachers for remembering that.



    Source link

  • Mindful Reading Guide: Contemporary Authors to Deepen Your Practice

    Mindful Reading Guide: Contemporary Authors to Deepen Your Practice

    Literature allows us to take time out to stop and listen to the important and diverse voices and varied perspectives on mindfulness. The following contemporary authors have woven mindfulness into their works, inviting readers into mindful reading to explore introspection, presence, and serenity. Here, I’m sharing my personal experiences with these authors’ works and how they have enriched my mindfulness journey. 

    Swan Huntley • Tarcher Perigee

    So many of us access the same tools when it comes to cultivating a mindfulness practice, but I’m always interested in new and different ways to deepen my practice. Swan Huntley is at the top of my list when I look towards tools that invite me to embrace mindfulness through a slightly different lens. Her illustrations are reminders that keeping it simple and having a sense of humor isn’t a bad thing. As I read through her “anti-self-help” book, I find myself asking myself, How can we take ourselves less seriously? 

    You’re Grounded is a refreshing take on the self-help genre, offering practical advice with a humorous twist. Huntley’s witty and relatable approach makes mindfulness accessible, encouraging readers to find balance through laughter and self-compassion. One of the book’s standout moments is when Huntley writes, “Once in a while, I walk from East LA to the beach (it’s far), and every time, I think: Am I literally trying to walk away from myself right now?” Aside from reminding Angelenos of the Missing Persons lyric, “Nobody walks in LA,” Huntley addresses the flaneur in all of us. As she walks the streets of Los Angeles, she makes mental notes to improve anything that makes her feel “less than” and settles for the idea of improvement vs. the thing itself. These pages remind us of the human condition and our tendency to place obstacles on our path toward leading a more mindful life. Swan Huntley has tips for all of us to get out of our own way and embrace mindfulness with good, gentle humor. 

    Read Swan Huntley for practical advice about mindfulness and keeping a sense of humor and self-compassion.

    Danielle Dutton • Coffee House Press

    In mindfulness, where every moment invites us to experience the world with heightened awareness, literature offers us the opportunity to get lost in a narrative, and sometimes, without realizing it, we find ourselves coming away from our experience with a heightened sense of ourselves and our surroundings as a result. One such work that offers a profound exploration of this concept is Dutton’s latest book, Prairie, Dresses, Art, Other—a shimmering and perplexing collection that defies the constraints of traditional prose. Dutton, most recently known for her novel Margaret the First, shares a new series of essays and experimental writings that challenge conventional storytelling notions. Her work is not merely about conveying a narrative; it’s about capturing the ineffable—the feelings, the sensations, and the fleeting moments that often escape words. With an intellectually stimulating and mischievously playful style, Dutton’s writing invites comparison to the form-breaking thrills of authors like Anne Carson or perhaps even Gertrude Stein. Her stories are curious and help readers land someplace they’ve never been. To my mind, this is what all good writing should do. 

    At its core, Dutton’s book explores how stories can transcend their textual boundaries to offer something far more moving—a sense of presence, a way of looking or knowing, and a space wherein we can fully attend to the world at hand. Through these essays, she poses questions that deeply resonate with the mindful reader. How can a story embody a specific way of seeing?  How might we write about something that isn’t meant to be read but felt? The questions that arise feel reminiscent of those asked of the reader in John Berger’s Ways of Seeing. How does our perspective influence the narrative? Or does it?

    How does our perspective influence the narrative? Or does it?

    Through its genre-bending structure, Dutton’s book becomes more than just a collection of essays; it’s an invitation to engage with the text mindfully, considering how words move us and how a narrative can help us shift our perspective. For those who read with a mindful eye, this work offers a different opportunity to explore the intersection of life and language by examining the collage of art, literature, and consciousness that Dutton has artfully curated in these pages.

    Read Danielle Dutton for her attention to detail and a keen eye for observing people, objects, and art, a la Gertrude Stein, while keeping us engaged through different writing styles and spaces of experience.

    Ocean Vuong • Penguin Press

    Embracing mindfulness through literature involves examining how stories affect us—how they evoke introspection, empathy, and compassion. Ocean Vuong’s On Earth We’re Briefly Gorgeous showcases the true healing power of storytelling. His exploration of identity, memory, and trauma is delivered with lyrical grace. One striking excerpt from Vuong’s work is, “In the body, where everything has a price, I was a beggar. On my knees, I watched, and watched, but could not see. Only through words could I be.” A curious mind is only one of the necessary ingredients for a good writer. Vuong is an excellent storyteller, and the vulnerability he taps into to share his story helps the reader reflect on their stories and find solace in self-expression.

    Vuong’s depiction of desire as a vehicle for “failing forward” is particularly fascinating. He frames much of his narrative as a meditation on failure and its stigma, suggesting it is a necessary tool for success, both as a human and a writer. He states, “In this country, we shame failure. When people fail, we cast them aside, but for queer folks, failure becomes a necessary practice towards success, so we fail forward. I think I wanted the book to keep returning to failure until it triumphs despite its bumbling.” Vuong echoes Samuel Beckett’s call to “Fail Better,” an idea requiring significant awareness and mindful action. By engaging with Vuong’s work, readers can cultivate mindfulness, allowing for failure as part of their journey toward personal growth and understanding.

    Read Ocean Vuong to witness the transformative power of language and the act of writing as a form of mindfulness.

    Renee Gladman • Dorothy, A Publishing Project 

    To After That by Renee Gladman is a contemplative exploration of the writing process. It combines equal parts memoir and fiction in a manner that deeply resonates with the principles of mindfulness. Gladman invites us on a journey to complete an unfinished novel, inviting us into her thoughts and struggles as she grapples with the act of creation. This introspective narrative is not just about writing but about the experience of being present with one’s thoughts, emotions, and insecurities.

    Gladman’s work emphasizes the importance of vulnerability, asking us to embrace the moment, a core tenet of mindfulness. Her reflections on the challenges and joys of writing mirror the mindful practice of observing without judgment. She shows how the writing process, like mindfulness, requires patience, acceptance, and a willingness to sit with discomfort. And if you’ve ever sat down to write anything, you will also have experience with the harsh inner critic that emerges. 

    The writing process, like mindfulness, requires patience, acceptance, and a willingness to sit with discomfort.

    Through her poetic and fragmented prose, Gladman captures the ebb and flow of inspiration and doubt. To After That is a compelling recommendation for those interested in mindfulness, as it illustrates how integral mindfulness is to our creative process. What happens when we are attentive and present? How does our creative process help enrich our understanding of ourselves? Keeping a sense of “don’t know mind” allows for anyone creating to do so from a genuine place of authenticity.

    In one passage, Gladman writes, “To write is to trace the contours of thought, to follow the meandering path of the mind.” To be mindful is to pay attention to what’s happening when we sit, just as a writer does when they sit down to write. Being curious is the connective tissue where mindfulness and creativity are concerned, and Gladman’s innovative approach to narrative encourages readers to do just that. When we embrace the unpredictability of life, we are better able to find meaning in the journey. 

    Read Renee Gladman for a meditation on the creative process, filled with fragmented thoughts and reflections that echo the complexities of the mind.

    John Freeman • Copper Canyon Press

    When I’m looking for ways to ground myself, I often look toward nature. Sinking my toes into the sand on Santa Monica beach is always my go-to when I want to connect to the earth. But when I can’t get to the beach, I look to John Freeman’s poetry to help me find my center. Freeman has authored three poetry collections. His latest, Wind, Trees, explores the intersection of nature and humanity. His poems are infused with a sense of wonder and reverence for the environment, making them a perfect companion for mindful reflection. One of Freeman’s most moving observations, “The trees teach us patience, standing tall through seasons of change. In their stillness, we find our own,” captures the essence of mindfulness, encouraging readers to learn from nature’s quiet strength.

    John Freeman’s poetry, particularly in poems like “The Park” and “Maps,” offers profound insights that invoke a need to look more closely at our surroundings and our emotions. Cultivating inner awareness seems like a natural by-product of Freeman’s poetry. His ability to draw wisdom from the natural world encourages a reconnection with nature and a search for stillness in its quiet strength. As Freeman writes in “The Park,” “Everywhere I turn, the earth reclaims us, the leaves of time falling softly.” His poems lead readers on a contemplative journey through both external landscapes and inner terrains, inviting a profound reconnection with the natural world and their inner selves.

    Read John Freeman for his attention to detail and evocative imagery that encourages readers to pause and appreciate the present, fostering a mindful awareness of life’s transience.

    The Way Forward

    Yung Pueblo • Andrews McMeel Publishing

    Yung Pueblo‘s latest book, The Way Forward, is the compelling conclusion to his profound trilogy on mindfulness and personal growth. This third installment invites readers to delve deeper into the journey toward authentic living and harmonious relationships. With his signature poetic style and profound simplicity, Pueblo guides us through the complexities of our emotional landscape, offering practical tools for healing and transformation.

    In The Way Forward, Pueblo expands on the themes of his earlier works, Inward and Clarity & Connection, exploring the evolution from self-love to unconditional love, the power of letting go, and the profound wisdom found in true self-awareness. He eloquently captures how intense emotions shape our behaviors and shows us how to release the past for genuine growth.

    “True healing begins when we allow ourselves to feel the full spectrum of our emotions, and through that process, we uncover the strength within.”

    Yung Pueblo

    Pueblo’s prose is both accessible and profound, making mindfulness a tangible practice for everyday life. He beautifully articulates, “True healing begins when we allow ourselves to feel the full spectrum of our emotions, and through that process, we uncover the strength within.” This book is an enduring support for anyone seeking to navigate life’s challenges with grace and cultivate lasting inner peace

    Read Yung Pueblo to read the things on paper you already know in your heart to be true.

    All of these authors have varied voices and unique perspectives that have allowed me to deepen my mindfulness practice. I constantly call upon these works when I need to reflect, both as a writer and a human, on what it means to be present with what’s on the page and in my own day-to-day life. Life typically leads us down a long and winding road, which makes these contemporary voices all the more critical when we look for guidance and inspiration in the pages of their books. 



    Source link