Self Discovery Journey
How Cultivating Self Awareness Can Change Your Life
About Intentions
Setting an intention (or sankalpa) prior to or in the beginning of class provides a focus for our practice. It allows us the opportunity to explore any thoughts or emotions that may arise that can be attached to our intention.
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When I first began my yoga journey, I remember my teachers saying, 'if you don't have an intention for today, feel free to share in mine which is to .........'
Intention. Intention. What was this thing they were referring to? And was I supposed to be prepared to 'bring' an intention to class with me every day?? I quickly learned that I wasn't 'required' to do anything except show up to my classes. Simply take what I need from them, leave what I don't.
I decided to go with whatever my teacher brought to class each time until I could start coming up with what I wanted to focus on my own. And at each class, it seemed as though every intention that my teachers came up with were written exclusively for me! I was connecting to this newfound energy on a level that I'd never experienced. How could they possibly know what I needed to hear, in that moment, on that day? I suppose it's all in the way we interpret things but not only was I finding body positivity through my practice, my mind was finally finding clarity.​
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49. Stay in the Now
"There is nothing more important than what's going on right in this moment. You've chosen to take this block of time for yourself today & there is nothing else that matters. Forget about what happened prior to class & don't bring yourself into the future by thinking about your to-do list after class. Stay here...in this moment...in this energy space...in the now."
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48. Find the More in Less
"Throughout your practice today, think about how you can get more out of what you're doing, by doing less. Maybe that looks like pulling back out of a pose & not pushing it or maybe it's taking an extra few seconds to move into a pose. Maybe that looks like skipping cues completely & straight listening to what your body needs. Find the more in less - both on & off your mat today."
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47. Without Challenges, Change Cannot Happen
"As we move through practice today, let us embrace the challenges that arise, knowing they are the catalyst for growth. Just as the body stretches & transforms through effort, so too does the mind & spirit. May we welcome discomfort as a sign of change, understanding that without it, transformation cannot occur. We each breath, let us find strength in the face of challenge & trust in the evolution it brings."
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46. Listen to Your Heart
"As we settle into our practice today, let us focus on the gentle rhythm of our breath and the quiet whispers of our heart. With each movement, tune into the wisdom within, trusting the guidance of our inner voice. Let this time be an invitation to listen deeply, to honor our emotions & to open ourselves to the love & clarity that reside within our hearts."
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45. Stay True to Yourself
"In a world where conforming is common, choose to go in the opposite direction. In a world where trends & likes & shares & going viral are praised & encouraged, stay true to yourself & choose to not conform. We are each unique beings & no matter what influences may show up, it's important that we remember who we are, hold our morals & values in a high regard & live authentically. When you're practicing, ask yourself if today is a day to push yourself or listen to your body & move with ease? Stay true to yourself."
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44. Release What No Longer Serves You
"Make a promise to yourself that you will no longer hold onto thoughts, people or situations that do not bring you joy. Whenever you find yourself tense or uncomfortable, deeply inhale & exhale what no longer serves you. We hold onto so many things that don't bring us true joy & our light shouldn't be dimmed by these things. Simply release them. Say goodbye to the negativity, the judgement & any toxicity so your light can shine bright. Release what no longer serves you."
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43. Practice Svadhyaya - Self Study
"The practice of self study is eternal. We will never reach a final destination in our self study & think, I've learned everything I'll ever need to know about myself.' We are curious creatures, always on the hunt for more. And when we finally stop seeking out external justifications & start looking inward, we find the answers & clarity we've been longing to learn the whole time. We become truer versions of ourselves. Think about how practicing yoga is in fact practicing svadhyaya."
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42. Vibrate at a Higher Frequency
"Our energy is contagious, so when we vibrate at a higher frequency, our thoughts become clearer, we feel lighter, we're more optimistic & positive. We all know those people who can light up a room with their energy, they have an 'aura' about them that's comforting & infectious. Try making a conscious effort to vibrate at a higher frequency, at this very moment & continue that energy throughout your entire day today."
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41. Do Something Out of the Ordinary
"We are creatures of habit & having a routine brings us comfort. But what if we shook things up a bit? What if we actually did the thing we've always dreamed about? Or pursued the passion we think it's too late for? How can doing something out of the ordinary change our life for the better? What if we started with just one thing & set a goal to do the thing by a certain date . Not a month from now, there's no better time than the present to make a positive impact on your life. The longer we wait to do the things we keep putting off, the less likely they are to happen. Do something out of the ordinary. Break a bad habit, create a new good habit & live your life as if it were your very last."
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40. Listen to Your Body
"Whether you need to take it down a few notches, or put a little pep in your step, your body will guide you in the right direction. It knows what it needs & what it doesn't need. It knows when to push & when to pull back. Our mind may tell us one thing, but our body knows best. This is why the mind/body connection is imperative to our well being. Our mind & body constantly communicate & when they're not on the same page, dis-ease strikes. Yoga & meditation help to balance this connection. Listen to your body, wherever you are - it will not let you down."
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39. Focus on Awareness
"We're bringing awareness within today & leaning on our mind/body connections so that we can better ourselves, our surroundings, our communication & our relationships. Through this awareness, we can prevent judgement, diminish expectations, bypass disappointment & set ourselves up for a clearer perspective. Bring awareness to how your mind feels versus your body. Do they mimic each other? Take notice of your surroundings. Gauge the vibe of the room before making an entrance. Sense the tone of yourself & others as you /they speak.
Bring your awareness to your breath throughout the day. Take long, deep breaths & release what no longer serves you. Bringing our awareness within can significantly & positively impact the outlook & perspective of our day. What are you aware of in this very moment?"
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38. Reflect
"We are half way through the year. How does that make you feel? Have you reached the goals you've set? Crossed activities off your bucket list? Carried out a healthier lifestyle? What are you proud of? What do you still to need to work on? Take some time for reflections throughout your day - life is too short for it to simply pass by. Reflecting is growing. Reflecting is taking a step in the right direction."
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37 Bring Awareness Within
"We're bringing awareness within & leaning on our mind/body connection so that we can better ourselves, our surroundings, our communication & our relationships. Through this awareness, we can prevent judgement, diminish expectations, bypass disappointment & set ourselves up for a clear perspective.
Bring awareness to how your mind feels compared to how your body feels. Do they mimic each other? Is your mind calm and your body aches & pain free? Is your mind frazzled & your body sore & inflamed?
Take notice of your surroundings. Gauge the vibe of a room before making an entrance. Sense the tone of yourself & others as you/they speak.
Bring awareness to your breath throughout the day. Take long, deep breaths & release what no longer serves you.
Bringing our awareness within can significantly & positively impact the outlook & perspective of our day. What are you aware of in this very moment?"
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36. Laugh, Think & Cry
"To me, there are three things we all should do every day. We should do this every day of our lives. Number one is laugh. You should laugh every day. Number two is think. You should spend some time in thought. And number three is, you should have your emotions moved to tears, could be happiness or joy. But think about it. If you laugh, think & you cry, that's a full day. That's a heck of a day. You do that seven days a week, you're going to have something special." Jim Valvano
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35. Release Control
"What if we stopped feeling like we always need to be in control? How could releasing this grip lighten our mood & help us live more in the moment? How can the weight of that control releasing raise our spirits & allow for a fresh perspective? Try it on for size. Let it all go. Release the hold control has had over you. It may be just the thing you need in your life this moment."
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34. Cultivating Inner Peace
"When the outside world seems chaotic & too much to handle, how can we cultivate inner peace? What can we do to calm ourselves & defeat overwhelming feelings? Maybe you already have a go-to tactic that never fails you, if so, congratulations! But for those of us that require a bit more attention for this, we need to think about what makes us happy, the most relaxed, the most confident. How can we dig deep within to find our inner peace in all situations?"
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33. Enjoy What Is
"It's easy for us to always be thinking about the next thing - our next task, our next meal, the next day, the next goal. How many times do we think or say out loud, 'what's next?' What if we tried to just enjoy what is, right now? Enjoy & acknowledge each movement, each conversation, each bite of food. Enjoy what's happening right now, in this moment. We talk about being in the present moment regularly, but seem to always need a reminder to stay...right here...in this moment. If we're always on the hunt for 'what's next?' our lives simply pass us by. We miss out on the actual journey; our experiences, our takeaways, our emotions, our moments of growth. Today, try to slow down & enjoy what is because we'll never get to re-live today, it's our one shot to make it great, in this very moment."
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32. Prioritize What's Important to You
"When we make everything & everyone else a priority over what's important to us, we can begin to lose ourselves. When we're constantly trying to make others happy & sacrificing our own health & happiness, we wear ourselves down. We start to feel purposeless. If we stop taking care of ourselves, it's impossible to continue taking care of others or doing every day tasks as efficiently as possible. Today, tell someone no. DON'T do the thing you were 'supposed' to do & do something for yourself. Prioritize what's important to you."
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31. When Life Hands You Lemons, Make Lemonade
"It's easy to feel deflated when things don't go as planned but maintaining a positive outlook over a negative outlook will always prevail. At the time, it may feel like everything is against you. Even if it takes a bit longer to achieve your goal or land the dream career or things just seem like they continue to spiral downhill, making lemonade out of the lemons will do wonders for your psyche instead of falling down the dark, ugly path of, "why me?" or "why not me?"
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30. Move with Intention
"Moving with intention brings awareness to our present moment. When we take the time to slow down & concentrate on each movement, we can begin to live our lives with intentionality. When we intentionally think about which muscles are being used, how our bones are supporting us or how our breath is helping us move more fluid, it allows us to hone in on our body - to become more of what our body needs and what it doesn't need. Why is intentionality important? Because our lives can simply pass us by without our ever realizing it. Moving our bodies with intention can help prevent injury, it allows us to be aware in the present moment & if only for a fleeting moment, can seemingly stop time. Move with intention today, feel each muscle, ligament, tendon, fiber of your being working for you & find gratitude for this movement."
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29. Trust theTiming
"There are some things in life we can plan for, others come unexpectedly. Whether planned or not, trusting the timing of life's events can help bring peace, assurance and closure. We may not have justification for the cause or the timing, but we can find comfort in the big picture. If we dig deep enough, we can trust that the timing was meant to be."
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28. Push the Boundaries
"Often times we feel confined to a particular space or mindset but pushing the boundaries is what allows us to grow. Ask the questions you've been wanting to ask. Put yourself in a situation you've always felt you didn't belong. Encourage someone you know who feels trapped to push their own boundaries. Push beyond what feels comfortable to uncover a brave, new you!"
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27. Asteya - Non Stealing
"Asteya is one of the Yamas or 'moral obligations', a step in the 8 Limbed Path of Yoga. Non stealing is about respect, nurturing & being accepting of others' & our own boundaries & needs. Asteya is being respectful of other people's time, giving credit & honoring people's energies, along with our own. It's realizing that what we have is enough - we don't need nor should we want to be jealous of what others do or have. When we desire or pass judgement on others doing or having what we want, we're stealing from ourselves. Our choices are our choices, if we want a change, it's up to US to figure out how to manifest those changes. I encourage you to practice Asteya today & every day to lead a life fulfilled."
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26. Ignore the Chitta Vritti
"Chitta Vritti is the sanskrit term for 'noise' or 'mind chatter.' It's the part of our mind that continuously keeps us in a state of imbalance & anxiousness. When our mind is working in overdrive, an immediate reaction is the physical body drumming up dis-ease. We don't feel balanced, centered, confident or encouraged when we allow the chitta vritti to take over. I encourage you to take a breath when chitta vritti is attempting to take over your life. It's not easy & just like all things in life, it takes practice & focus. But when we can push the mind chatter aside, we can mentally, emotionally, spiritually & physically move through our journey of life with less anxiety & imbalance & with more confidence & certainty."
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25. Practice Satya (Truthfulness)
(Passages taken from 'The Yamas & Niyamas' Exploring Yoga's Ethical Practice, written by Deborah Adele. Pgs 43-45) "Truth has the power to right wrongs and end sorrows. It is fierce in its demands and magnanimous in its offering. It invites us to places we rarely frequent and where we seldom know what the outcome will be. If we don't approach truth 'with our knees knocking,' we haven't really understood the profoundness of this guideline. We may think that truth means simply not fibbing to our mom when she asks if we ate the forbidden cookie. But truth demands integrity to life and to our own self that is more than not telling a simple lie. When we are real rather than nice, when we choose self-expression over self-indulgence, when we choose growth over the need to belong, and when we choose fluidity over rigidity, we begin to understand the deeper dynamics of truthfulness, and we begin to taste the freedom and goodness of this jewel. Real comes from the center of our unique essence and speaks to the moment from that center. Real has a boldness to it, an essence, a spontaneity. Real asks us to live from a place where there is nothing to defend and nothing to manage. It is a contact with the moment that is not superimposed or prepackaged. Real is something we might not always like in another, but we come to know there will be no surprises. Real, though not always pleasant, is trustworthy."
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24. Focus on Your Breath
"Our breath is our life blood. When we bring awareness to our breath, we can consciously slow everything down. Long, deep inhales with even longer exhales can melt away nervousness, stress & anxiety. Deep breathing can clear our mind & help us focus. Bringing awareness to our breath can help us move through poses & we can explore how the poses can benefit us even more. Throughout our practice today, we'll bring more of a focus to our breathing - slow it all down & find clarity in our minds."
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23. Go with theFlow
"We love to be in control - but what if we allowed the universe to just do it's natural thing & we went with the flow? What if we didn't overreact & instead went with the flow? How much more calm & rewarding would every day life be if we just let all the small stuff go & we went with the flow? Less judgement, less over reaction, less need to be right - in the grand scheme of things, does it really matter if someone says 2+2=5? Just go with the flow. Life's too short for rigidity & anger over minuscule things. Throughout your day today, try stepping out of total control & instead go with the flow."
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22. Find Clarity
"Finding clarity can lead to fulfillment, contentment, progress, achievement. When we're clear about who we are, how we want to be perceived, what we want to do & how we can go about getting it, life gets a bit easier! So, how can we find more clarity? By slowing down, giving ourselves time & space, journaling our thoughts to clear our mind, reading a great book, spending time in nature, doing an activity we enjoy, having a quality conversation, eating healthy food, staying active, meditating. There are limitless ways to find clarity. Find what works for you & go all in!"
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21. Take a Breath
"Before you answer that email or make that phone call or comment on something you feel strongly about, take a breath first. You'll be glad that you didn't respond so quickly after giving yourself some time to think & breathe. Many times, we're quick to judge or share our opinion when in reality what we have to say can be hurtful or just plain unnecessary. Take a long, deep breath & clear your mind before responding."
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20. Live in the Now
"It doesn't matter what we did yesterday or what we plan to do tomorrow. What are we doing today to feel our best? How are we positively contributing to society today? What are we doing to increase our overall health? What conversations are we having that will open up opportunities & create positive change? How are we taking a step forward instead of backward? How can living in the now eliminate dis-ease?"
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19. Be Open to a New Perspective
"Many of us get set in our ways & in our thoughts. We aren't open to a different point of view on a certain topic & we shut down thoughts of someone who feels differently than we do. In order for us to grow as individuals & as a society, we need to be open to new perspectives. Have the hard conversations, listen instead of talking, be open to another potential solution or outcome. We're trained at a young age to take on the values of our parents & family, then our circle of friends & so on. We can end this cycle of close mindedness by practicing it ourselves every day. I challenge you to have a fierce conversation with someone & be open to the prospect of having a new point of view."
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18. Follow Your Intuition
(Passage take from Oprah's 'The Path Made Clear.') "Your life is always speaking to you. It speaks in whispers, guiding you to your next right step. And in many situations, the whisper is also the first warning. It's a quiet nudge from deep within saying, 'hmmm, something feels off.' A small voice that tells you, 'this is no longer your place of belonging.' It's the pit in your stomach or the pause before you speak. Whatever form the whisper takes, it's not a coincidence. Your life is trying to tell you something. Pay attention to what makes you feel energized, connected & stimulated. Follow your intuition, do what you love & you will do more than succeed, you will soar."
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17. Shut off Your Mind
"For the next hour, try to simply shut off your mind. Instead of going through the list of things you've got to do today or this week or this weekend, try shutting it all off. To fully concentrate on each stretch, each movement, each breath you take. Your activities outside of this space will get done, they always do, so why fill up your mind with what's going to be soon? Relax your mind into what IS right now."
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16. Tapas
"Tapas is the sanskrit term for self discipline. As we step into a new year, we often times have more of a focus on our self discipline but how can we ensure that we show up for ourselves throughout the year & not just in the beginning of it? Acknowledging & engaging with the positive feedback & emotions that arise when we continuously show up for ourselves can be the driving force behind this persistence. Is there ever a day you don't feel fantastic after a yoga session? On cardio & weights day, maybe you're a little sore, but it's a good sore! When you feed your soul with a good book, no regrets or time wasted, right? How can we carry out tapas - self discipline, all year long?"
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15. Find a Mantra
"Find words that speak to you. Words that can instantly bring peace into your world. Words that have the power to center you. Words like, 'the more I release, the more I receive' or, 'I live my life fearlessly' or 'my intentions are pure.' Find words that lift your spirit, that encourage positivity & calmness. Throughout your practice, and as you step back into your world outside of here, continue thinking about these words . Repeat your mantra to keep you grounded."
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14. Look Inward for Your Answers
"We're always searching for answers elsewhere. 'Who can I find that will tell me what I need to do?' 'What book can I read that's going to give me all the answers to my questions?' 'Which podcast can point me in the right direction?' But what about looking inward? Taking the time to self reflect. Whatever that looks like for you; meditating, cooking, exercising, getting out in nature or doing nothing at all. Look inward for your answers, otherwise you may find yourself on someone else's path."
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13. Live Abundantly
"In all aspects of our lives, we can live abundantly. Celebrate our strengths & learn from our weaknesses. Say yes to the things that make our hearts sing & no to the things that don't serve us. Try new things with an open mind. Offer to help a stranger. Accept the help of another. Abundance surrounds us, but we can create our own as well. Why not start today?"
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12. Kiss Your Life
(This passage is from a print I have hanging in our home from Sugarboo & Co - my favorite store on the planet.) "Kiss your life. Accept it just as it is. Today. Now. So that those moments of happiness you're waiting for do not pass you by. Kiss your life today. Now. Just as it is."
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11. Live Life to theFullest
"This is the beginning of a new day. We have been given this day to use as we will. We can waste it or use it for good. What we do today is important because we are exchanging a day of our life for it. When tomorrow comes, this day will be gone forever; in its place is something that we have left behind. Let it be something good!"
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10. Pratipaksha Bhavana
"Replacing negative thoughts with positive ones! Negative thinking can be a debilitating aspect of your daily life. Whether you're a chronic worrier, turning everything into a 'what if' scenario, ultimately creating a negative atmosphere or if you consistently find yourself disliking every one & every thing, you'll find that negative thinking wears on your body & mind. It takes a great deal more effort to find fault in everything that others say & do. Taking a step back & breathing through the thought process can help tremendously when replacing negative thoughts with positive ones. I encourage you to practice Pratipaksha Bhavana today & moving forward. We can make life changing transformations when we consciously make the effort!"
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9. Move with Gratitude
"As you move through your practice today, move with gratitude. Have gratitude for your body showing up for you. Have gratitude for your feet that carry the weight of your body & provide balance. Have gratitude for the strength of your legs, for the resilience of your spine, for the endurance of your heart, the power of your arms & the stability of your neck to hold your head high. As you move each part of your body, move with intention & feel gratitude for how your body provides for you, without fail, every single day."
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8. Take the Road LessTraveled
"It's easy to become set in our ways. We're taught to take the path of least resistance, to do things the 'safe' way, but what if we stepped outside of our comfort zone & tried something out of character for us? What if we learn something about ourselves by taking the road less traveled? Maybe we'd learn we're not a risk taker or maybe we'd learn something about ourselves that we didn't know existed! I encourage you to step outside of your comfort zone today & take the road less traveled to uncover something new."
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7. Listen to Your Gut
"When some thing or some one is no longer serving you, listen to your gut. Your instincts. Let it/that person go. Hitting the delete button instead of pressing rewind may seem scary at first but will ultimately empower you to move forward to new beginnings. As you move through your practice & throughout your day today, listen to your gut. It will never fail you."
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6. Svahdyaya
"Throughout your practice today, focus on Svahdyaya, or self study. How can we as individuals become the best versions of ourselves? What does the best version of yourself look like to you? Is it building personal strength physically, mentally, emotionally & spiritually to support yourself? Or maybe to support our loved ones? Is it filling our cup with what makes us happy? Is it providing a helping hand for a stranger or an organization that speaks to us? Through self study, we can open up our minds to endless opportunities. What can we do every single day to become the truest version of ourselves?"
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5, Stay in the Present Moment
"It's easy to be distracted by outside influences, but when we stay in the present moment & focus, we can literally make time slow down. Throughout your practice today, rather than focus on what's for dinner tonight or what other activities you have going on later, continuously bring yourself back to the present. Feel each movement, bring awareness to your thoughts & allow them to pass without judgement. Mindfully use your breath to slowly move you through each pose. None of us are guaranteed tomorrow. Try staying in the present moment in all things you do throughout your day to fully enjoy the fruits of life. Stay in this present moment."
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4. Saucha
"We will practice today with the intent to not pass judgement - on ourselves or on others. Practicing non-judgement gives us the freedom to just be - no outside influences or inner voices. Simply taking in what the present moment has in store for us. Practicing Saucha brings about an inner peace that we may not even be aware of. When we're focused on judging ourselves & others, we're taking away valuable mind space for all the positive things we can instead be focusing on. Practice Saucha throughout your day today & uncover your own inner peace."
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3. Move with Intention
"When we're intentional about our movements, we can not only prevent injury but we bring awareness to what we're doing. When we move with intention, we can stretch deeper, find a position that feels better for us & find what doesn't feel so good. Moving with intention helps us to slow down & think & feel what we're doing. Move with intention throughout your day today & see what positives arise because of the intentionality."
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2. Gratitude
"Today we will focus on gratitude. This time of year can bring about stress & overwhelming feelings but when we take a step back & focus on the things we can be grateful for, our stress level can lower significantly. Have gratitude for your mindset today, it's what motivated you to come to class! Have gratitude for your body, regardless of the aches & pains - movement is medicine. Have gratitude for those who support you - whatever that may look like for you. Think about what you're grateful for & hold space for it throughout class today."
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1. Santosha
"Today we will find Santosha within our bodies. Santosha is the sanskirt term for contentment. Often times we like to push ourselves, challenging our bodies & while sometimes thats exactly what we need, other times it's best if we simply let go of that pressure & honor the pace that works for us. We show up to class for the physical, mental & often times spiritual fulfillment that it provides. Take what you need from this class & leave what you don't. Find Santosha in what your body allows today."
Intentions provide a guided focus for our practice.