Thank You Therapy

Thank You Therapy via Writing

a) From the simplest to the grandest, write how you are grateful. From list form, to paragraph form, to a combination, take at least 30 minutes to reflect, give thanks, and attract more of the good stuff. What you dwell on expands, so keep giving thanks for those good blessings, and why not ask for more!? (Here's a tip, if you're having a hard time getting started writing, write using your stream of consciousness - anything goes here, whether it's how much cooking you've got left to do, to the cleaning, to tomorrow's chores - get that stuff out of the way, then come back to this "thank you therapy" exercise.)

b) While you're in that warm place of being grateful, go ahead and prepare for 2009. Give yourself the gift of setting mindful intentions for next year - thinking about what makes you feel good (exercise a) makes you imagine more (exercise b). Picasso said, "Everything you can imagine is real." So, churn out your thankfulness today, then churn out your dreams, hopes and wishes for 2009. Think about the people surrounding you, your environment, your peace of mind, even your challenges. Have fun imagining (and creating) what you want!


Whether it's through these tips or your own ideas, I hope you can take the time to be mindful before all the activities start. It's easy to forget the heartfelt reasons of Thanksgiving, especially with the pressure to eat the big meal(s) and see people. As always, I hope you can connect, I hope you can ground yourself (through writing, movement, rest, etc.) before the whirlwind of today and the rest of the holidays sweep through....

Thank you for reading. If you have need more writing tips or movement/body tips to stay connected, please feel free to write me: caroline@mybodyflow.com

Keep breathing, stay mindful. Happy Thanksgiving!

*free* January workshop

Resolve to Love Your Body in 2009:
Set kind intentions for your body and spirit through movement and art!

Join Megan McSwain, MA LAPC, and Caroline Correll, fitness/movement trainer, at the lululemon showroom on Sunday, January 11, 2009, from 3-5pm, for gentle movement combined with art therapy. Some supplies will be provided, but please bring a yoga mat and any special art supplies. Free, donations welcome.

Questions/RSVP: caroline@mybodyflow.com or 404.210.6752

Address: lululemon showroom ~ 1409 North Highland Ave., Suite F, Atlanta, GA 30306 (next to FOOD 101, across from Doc Chey's)

Fruitcake, Fruitcake, Fruitcake

(Hmm, not so much)

Good morning. It's the Wednesday before Thanksgiving, and any last minute grocery shopping happens today. I've been having so much fun asking clients, friends and family about their Thanksgiving plans - cooking? What dishes? When are you preparing it all?

While I'll only be partaking in a Thanksgiving meal - no chef-role-playing for me this year - I'm slightly jealous of those who are cooking. I imagine warm smells of rosemary, thyme, brown sugar and melted butter among warm kitchen lights while family gathers around for the evening. Kind of like the famous coffee aroma bringing the warm-and-fuzzies in the old Folgers Christmas morning tv commercial, "Peter Comes Home for Christmas"! (check it out here: http://www.youtube.com/watch?v=I4kNl7cQdcU)

I know, I know, it's not even December yet. But, once the Thanksgiving holiday kicks in, I'm ready for all the holiday gathering and celebrations. Despite some of the busy-ness of it all, if you can navigate your way through some of the typical family/obligatory loopholes and take good care of yourself, it can be such a magical time!

So, a few posts back, I mentioned fruitcake. I can't even remember why I brought it up on this blog, but if we're talking holidays, we've gotta talk fruitcake! Tooth-cracking nuts; chewy, dried fruit; salty yet sweet cakey-bread-loaf. It's really so strange. Who in the world invented fruitcake?

Well, last night I was reading the December issue of The Oprah Magazine, and I came upon a fruitcake article. You can even read the exact same wonder plus history questions answered here: http://www.oprah.com/article/omagazine/200812_omag_fruitcake This article even has a Happy Fruitcake Ending leading to THE BEST FRUITCAKE RECIPE: http://www.oprah.com/recipe/omagazine/recipes/200812_omag_recipe_fruitcake

If you actually know how to use your Kitchenaid mixer (unlike me), give the recipe a chance, and let me know if you've found a place in your heart for fruitcake. Or, if you actually read the recipe like I just did while blogging, you might only need a whisk, a saucepan, and a handheld electric mixer. The Kitchenaid mixer can rest a little longer.

Whatever you're doing tonight or through the holidays, I hope you can find the magical moments - with or without the fruitcake and Folgers!

Love Yourself - Act Like a Cat

(City the Kitty in my laundry basket before bulldozing through my neatly folded clothes)



It's the Tuesday before Thanksgiving, and I can feel Holiday Fever. Traffic has lightened, people have buzzed out of town. All the newspapers and news channels keep feeding us turkey tips followed by commercials and advertisements screaming holiday sales! I printed a massive email coupon from Borders with great markdowns on books and dvds. Great for holiday gifts, and great for long weekends like the one ahead!

Sometimes we yearn for a long weekend, we yearn for some time to ourselves, we yearn for the holiday break. But, when it comes, do we spend it mindfully? Are we saying yes to engagements that really suck us dry? Make us cringe? Make us bury our heads in the cranberry sauce rather than answering yet more questions from Aunt Mildred about our future plans, particularly with that boyfriend (or, "where in the world is your knight in shining armor?!")?

Perhaps you spend it just as you choose. You eat your turkey, you take your naps, you go to the movies, you enjoy shopping on black Friday. You come and go as you please. Kudos to you. And, kudos to my cat.

Everyday is a holiday to her. She takes a dozen naps, she hops up in my lap for cuddling without warning, she think she deserves treats at all hours of the day without making excuses, she stretches, she rolls, she scoots on her belly, she chases "ghosts", she chases her tail, she zooms through my apartment like her tail is on fire (which has actually happened before, I'll share another time. Bless her, she probably has post traumatic stress syndrome from that scary morning!)....and, then, she naps again.

My cat takes really good care of herself, turns her head away without making excuses, and asks for love when she needs it. I want to be more like my cat!

For some people though, it's a lot harder to sift through everyday with self-care, not to mention the holidays - experiencing your personal true meaning of holidays, to connect with yourself and others in healthy fulfilling ways. Instead of me giving a laundry list of self-help survival skills for Turkey Day, shopping stress and other holiday festivities, how about trying to act like a cat?


*Nap
*Chase something (let's steer clear of chasing the knight in armor - he doesn't exist anyway!)
*Gaze out the window
*Imagine, then leap after what you see!
*Stretch
*Roll over, show your belly, and play with your friends.
*Curl up in a comfy blanket.
*Bathe anytime.
*Ask for treats or love - and do not stop until you get at least a little of what you want.
*You can say no at anytime without excuses. Think "JUDEX" - No justifying, no defending, no explaining. However, when you say no or set a limit, please do not dig your sharp nails into your loved ones. It hurts, it scars, and it's completely unnecessary.

Have a safe, healthy, comfortable and loving Thanksgiving!

Connecting During the Holidays

Poppaw and me ~ Jonesborough, TN ~ Christmas 2006

I just returned from an overnight trip to visit my 94-year-old great grandfather in Tennessee. Poppaw's in poor health, and I knew I needed to see him on a quiet weekend when I could only hope to connect with him.

His ample-yet-lanky 6'4 frame has whittled down to skin and bones. The blankets on the bed barely rippled over his legs and hips. When I first walked into his room and said hello, he held my head close to his, murmuring how he loved me, how life goes by fast, how I deserved the best.

Somehow I let his words and his feeble presence soak in peacefully. I felt a sense of calm, I didn't need to be upset. He'd be okay.

We talked and talked all afternoon - About the people he saw appear in his bedroom and the lights he saw above his bed. About how if I should ever need anything, anything at all, I should let him know. About how his elbow, leg and eye hurt. I rubbed lotion on a callous on his hand, something I know my mother did several times for a week before while he was in the hospital. I thought about the life cycle - how he used to take care of me instead of the other way around.

Again though, I felt a certain sense of peace with the situation. We had the time to connect on a sweet and real level.

As Thanksgiving approaches this week, as you see your own loved ones - family or friends, think about your own connections - with those people and with yourself.

*How are you taking care of yourself this week so you can connect with others when appropriate?

*Are you resting?

*Are you eating mindfully?

*Are you resting enough?

*Are you moving enough?

*How fast are you moving?

*How long is your to-do list?

*How many holiday invitations are arising?

*How are you drained, how are you energized?

*Are you saying "yes" or saying "no" when appropriate?

First, take care of yourself - your spirit, your body - then tend to others so you have something to give. I know it's a tall order of self care, and it's something I work on everyday too, but that self care is necessary for healthy, whole, mindful, joyful living.

If you're in need of a reminder of where to start, I love this "expressions" link to Margo Maine's website: http://www.mwsg.org/expressions.htm - Read the first piece "Thank You Body". Start there, and let that gratitude roll out to other areas - your energy, your creativity, your peace, your rest, and your connections to others.

Happy Connecting this week. ;)

Just Breathe

I suppose I could use the excuse of "this time of year". Or because it's "it's been a long day". Or because I just sat in an hour of Atlanta traffic (pretty calmly, only a couple times saying "idiot!" and "jerk!", thank you very much). Or because I just haphazardly made oatmeal cookies out of the few ingredients I had (substituting vegetable oil with 2/3 stick of butter, less oats then required, probably too much nutmeg - oh well) for a girls' "wine" night tomorrow night. I just cut them, and they are flaky. Yes, flaky oatmeal cookies. Shoot!

...............

Or, on a heavier note, I could say I need to breathe because I'm wondering about a very sick but lovely great grandfather. Lots of confusion about old age and death, and "only ifs", and will he know who I am when I visit him for the last time? I think so, and I hope so.

Regardless of what you're facing today - from flaky cookies to the more intimate, tender moments of the life cycle - just breathe. Come back to the breath. That's what I'm telling myself. It helps to calm the mind and still the body toward peace. It's what I tell my clients everyday, but it's also what I tell myself. I wish I could say I tell myself to constantly breathe, that I'm always aware of my breath, that I always catch myself when I spin with nervousness or get belly aches of anxiety. I wish I could say I have it all figured out. That's a loaded wish and silly impossible!

But, just like you, I have to do it when I remember. I come back to my breath more and more. But, I'm not perfect. It takes work, but it works!

No matter where you are. Start there. Just breathe. Come back to your breath.

If you need some inspiration, I love the song "Breathe" by Telepopmusik. If you want to listen without pulling up iTunes, visit: http://www.youtube.com/watch?v=TZZ4LsvzI50

Happy breathing...

Fruition Health - Nutrition Counseling

Need a nutrition consultation? Need to find a better food/mind/body balance? I know that with the holidays up and coming, the overload of rich treats and personal obligations can wreak havoc on your connection to your self/body. Here's another way to possibly give to yourself and stay in touch throughout the holidays!

I just found this interesting service in Yoga Journal magazine: http://www.fruitionhealth.com/ - a nutrition counseling program helping you to cultivate a new relationship with food and your body.

Fruition Health is based in CA providing one-on-one counseling, cooking classes and yoga, but they do provide phone consultations. I'm signing up for a phone consultation because I'm curious about their approach to nutrition and mending one's relationship to food. Pretty cool philosophy! And, I usually don't recommend sources without trying them myself first, but the website has a load of valuable, up-to-date information with honest, informative writing from the founder herself - I have a good feeling!

The founder worked at the Institute for Integrative Nutrition in New York. It's about time nutrition counseling sinks deeper than generic prescriptions and recommendations for servings and nutrients. Ignoring the holistic component is not an option anymore...let's dig deeper. I'll let you know how my session goes!

Keep in mind, if you're struggling to mend your relationship with food - whether you're overeating or restricting, or a combination of it all - in addition to nutritional counseling, please also seek the guidance of a licensed and qualified psychotherapist who specializes in disordered eating. If you need a suggestion, I'd be happy to provide names. Just email me: caroline@mybodyflow.com

PS - I'm chiming in to edit: Just got an email from the founder - Due to maternity leave, she'll only be able to take new clients starting in March. Still a great site to visit for support!

Too much Eggnog?

City the Kitty has had too much eggnog.




Oh, Holidays!



Peanut butter balls dipped in chocolate (omg!), little cups of rich eggnog (omg again!), green- and red-foiled Kisses, turkey and dressing and gravy and what's-that, and fruitcake (but, seriously, do you really touch the fruitcake? nuts and weird looking fruit - yikes!).



Cold windy days, less sunlight, online shopping (or a skinny wallet, so no power shopping), end-of-the-year meetings, office and friends' parties - Where did your tune-into-your-body-routine go?



Oh, Holidays!



It happens. The dessert tray and the 8pm Jack Frost premiere (v. your yoga class) tend to make us feel quite sluggish. Not all of us. Some of us. Many of us! Oh, but it's fun! But, it's also time to give to yourself. A few ideas:



*Take some time to cozy up next to the fire with your journal to write

*Buy proper winter gear (wind resistant scarf, gloves, hat and pants) for outside exercise

*Say no to holiday parties that add more stress than cheer

*Say yes to some childhood traditions that bring back warmth and smiles

*Buy a cinnamon broom (seriously, Publix sells them for $3.99) to light up your nose!



Those are ways to give to yourself and stay tuned into your body. Sometimes it can be so hard among all your obligations and to-do lists. Give it a shot, and enjoy yourself!

Caving for Comfort v. Cold

That little blue dot is me - when the cold didn't scare me on a hike at Red Top Mountain in January 2008.

Yesterday after waking up early for quiet-time and coffee, then an 845am church service, then three hours of cleaning and organizing (purging lots of junk mail and work notes with a touch of dusting), I showered and geared up for a hike with The Boyfriend and his two squirrel-bird-anything-that-moves-chasing dogs.

I thought I'd be ready to enjoy the last of the fall foliage and be toasty in my new DKNY Active winter coat. But, once I showered, got dressed, and cuddled my cat goodbye, I felt an ooze of warmth spread over me. Not the warmth that shields you from 47 degree weather. I'm talking the ooze of lazy warmth. Cozy warmth. Time-to-take-a-nap warmth.

While driving, I pushed away thoughts of a nap while The Boyfriend watched football (in the back of my mind, I knew I could dangle Sunday afternoon football over his head, and I'd get my nap!)...But, I knew I'd feel better if we hiked Kennesaw Mountain on such a beautiful afternoon. I'd feel energized and beat the threat of cold air!

When I arrived, The Boyfriend had just mowed the grass and was pouring a can of Spaghettios into a bowl for lunch - We weren't walking anytime soon. Fine with me - I'd just felt the brutally cold air outside blow through my what-I-formerly-thought-were-thick pants. And, yes, a windy 47 is brutally cold to me; I grew up in South Carolina, not Michigan. A little football watching while we caught up and his stomach settled (I'm not a football fan, I like the background noise when I'm reading or talking or taking a nap, just like The Boyfriend will allow a Lifetime movie for background noise - a fabulous compromise in my book). That's all it took for me to inch toward skipping the hike.

The Boyfriend was ready to go, and I blurted out, "Are you sure? It's really cold outside?" Both questions, trying to get him to agree with me.

We went back and forth - trying to figure out if we wanted to brave the cold. I was the one who really and finally wimped out. We went on a Pier One and Target run instead. A couple hours later - seared pork chops, collards and corn. Then, a Lifetime movie for me and freelance writing for him. We gave ourselves a luxurious Sunday afternoon - and I promised myself and him that I'd layer more clothes on our next attempt for a Sunday afternoon hike!

So, we skipped our workout. I knew I'd have the rest of the week to brave the cold air if I wanted - or I could stay inside and be comfortable while sweating! Regardless, whether it's too cold outside, too hot outside, just right outside, a busy work week, or a challenge to find a favorite class to squeeze into my schedule, I have to make mindful decisions about including physical activity into my life - just like you.

How much is enough? How does one balance? First, read the next post below. Then, if you're having a hard time balancing or need creative ideas to stick some more activity into your life, drop me a line: caroline@mybodyflow.com -



Or, if you're having a hard time with guilt, like if you're exercising too much, practice some trust in the process. Your body needs to move, but your whole self needs to live, explore, create, dream and rest too! If you have a question about letting go of guilt, feel free to write me too! :)

How Much is Enough?

Exercise: How, When, Where, with whom, How much, etc. etc. - I ask myself the same questions! Unfortunately, I'm not age two or four anymore like my nephew and niece above - I sometimes wish for their firecracker-like energy!

I have to balance out the cross training guidelines I recommend to my own clients. I have to "just do it" when I'm feeling like reading The Oprah Magazine might be more fun. And, I have to forgive myself for wimping out - when I occasionally opt for a shopping trip or a nap instead! Overall though, I feel better when I'm balanced physically.

Ever wonder how much exercise you really need? The NY Times recently published an article highlighting some exercise recommendations ( http://www.nytimes.com/2008/10/23/health/nutrition/23fitness.html?ref=fitnessandnutrition ).

Each week, I practice my own "exercise balance" depending on my week, when/if I'm teaching, etc. I try to space out my own cardiovascular activity or aerobics classes, yoga and resistance training throughout my week. Then, it's my job to help my clients squeeze in that balance. And, even though it's my job to teach fitness, and whether I've been training a client for more than a year or just a few weeks, we all need to regularly tune in, we need to make sure we're moving our bodies with mindfulness and care.

Because each person's everyday activity level varies, there's no one-size-fits-all recommendation, therefore, I will post a few links for reference.

The CDC defines different types of "physical activity" and recommendations here: http://www.cdc.gov/physicalactivity/everyone/glossary/index.html

How much do you need:

Healthy adults: http://www.cdc.gov/physicalactivity/everyone/guidelines/index.html
Older adults: http://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.html


To sum it up, for healthy and older adults:
Weekly: 150 minutes of moderate-intensity aerobic activity + 2 days resistance training OR 75 minutes of vigorous-intensity aerobic activity + 2 days resistance training OR and equivalent mix of the above (like a circuit training class would combine both resistance + cardio training)

Pregnant/Postpartum women: http://www.cdc.gov/physicalactivity/everyone/guidelines/pregnancy.html
Weekly: 150 minutes of moderate-intensity activity assuming you have already been exercising. If not, consult your physician. And, if you've already been engaged in more intense activity, you might be able to continue. Better to be safe - Regardless of your past habits, check with your doctor.

So, when you read "150" minutes, that can include a variety of moderate-intensity aerobic activities! Raking leaves, chasing children in a park, a brisk walk - all of those work. And, an average of "75" minutes of intense aerobic activity is less than three 30-minute intense jogs/runs or step classes a week. Add in your 2 days of resistance training, and you're almost there - Don't forget to stretch!

There are many ways to incorporate this activity. There is a balance. Work on letting go of the black/white, all-or-nothing attitude. Even 10 minutes at a time works. Find the aerobic activity that moves you (literally and figuratively), then learn resistance and flexibility training from a qualified instructor.

Happy Moving!

How Healthy is Your Walk?

Ever wonder if you walk properly? The New York Times recently published an article entitled "Learning How to Walk". http://www.nytimes.com/2008/11/13/health/nutrition/13fitness.html?pagewanted=1&sq=walking&st=cse&scp=2

Like the Pilates theory, the experts in the article emphasize moving the body as a whole while walking to gently correct and enhance postural alignment:

Feet: parallel, weight evenly distributed through all four corners

Spine: gently lifted and lengthened

Abdominals: gently lifted and tucked (supports your lower back muscles)

Breath: Deep "belly" breathing, strong mindful exhales

Jaw/Neck: breathe through any tension that gathers in these areas, soften your jaw/neck

Body-as-a-Whole: Move your body as a unit, let each limb be a player, and, ultimately, aim for the movement and breath to initiate from your core

If your trunk, also known as your core muscles, is on the weaker side, it's important to seek the guidance of a qualified trainer to help you learn the correct exercises to strengthen you from your center. These qualified trainers or therapists might teach yoga, Pilates, Feldenkrais, or even the Franklin Method. Additionally, a gentle massage therapist can complement your alignment journey.

This time of year - just before it gets too cold - is perfect for a rejuvenating walk, especially in Atlanta when we're relieved for crisp v. humid air! Enjoy this natural, therapeutic, gentle form of movement - go solo or take a friend - Happy, healthy walking!

Women Supporting Women

(Ayesha, me, MK, AnChi - my 28th birthday)

Thinking about the recent election with women running for executive offices, and being a small business owner who frequently meets other business owners, and with Thanksgiving around the corner, I've thought about how grateful I am to have supportive women in my professional and personal life.

I hope to remember the honesty, compassion, encouragement and lessons my teachers, mentors, friends, and colleagues have given to me. I hope to pay it forward. Just a few examples and kudos:

Great-grandmother, Grace Haws aka "Grandmother": staunch Democrat, first female mayor in the state of Tennessee (who beat my great grandfather Lyle Haws who's still living!), left a legacy of going-after-what-you-want

Grandmother, BaBa: another staunch Democrat, giver, comedian, makes the best spaghetti!

Mother Laura: go-getter, creative, loves long walks on the CR Bridge, loves to entertain, supportive of other women, giver, oh - and another legacy Democrat (do you see a pattern here?), believes in the power and importance of equality

Sister Judith: fabulous mother, nurse, biggest giver I've ever seen, loves to run and cook, another big "D", fair and sensitive

High school English teacher, Mrs. Betty: Encouraging, giving, "Walking on Water"

College creative writing professor Becky Lewis: absolutely amazing, I think of her daily and wish I could see her daily for her acceptance, encouragement, brightness, beauty, optimism and fairness

Friend, AnChi: her ability to delegate (ha - she's just gotten engaged, I'm on the A-team of planning the wedding; Heavens, love her), her sense of integrity and self confidence, amazing

Friend, Jess: She's got angel's wings, light, laughter, firecracker, strength

Friend, Ayesha: Down to Earth, honest, talented, stronger than she knows

Friend and neighbor, MK: my sweet conservative friend, I hope to continue talking and walking

Colleague and mentor and friend, Lisa: She taught me to teach a class and cue to the music! My springboard to my career path. Honest, hilarious, down-to-Earth, fun, smart, driven and loving.

Colleague and mentor, Amber: Sharp, bright, hard worker, marketing master, seems to know all the difficult answers! Taught me the importance and faith of befriending other trainers, other business owners. There is truly room for us all - we should support each other with integrity.

Accountant Dianne: I only know her through the typical tax season, but I can tell this woman has a giving, honest spirit - She's soothed my wonder and anxiety with assurance, encouragement and honesty. I hope to work with her for a long time!

This is just a quick sample of those who've struck a chord in my heart - I have others I might mention another time (clients, other mentors, etc.). Sure, I started with family. Family's supposed to support you, right? Then, friends. You choose your friends, let's hope you keep picking the most fabulous!

Then, colleagues and other professionals. Outside the home, outside the parties, and outside the book clubs and girl talk - this is where women can reach out even more. Sure, you have to take care of yourself first. Take care of your ideas, your money, your contacts, your brilliance. But, another mentor of mine once said:

"There's room for us all, and there's room for all of us."

I keep my eyes open to connect with others - personally and professionally. We're here to help each other, and we should. We should keep in mind that we all start somewhere, to take care of ourselves first, to be honest with others, and to treat others fairly, with integrity.

I am excited and grateful - Happy November!

*Two Disclaimers:
a) I'm all about supporting men too - Today I'm just writing about about women supporting women for the sake of sharing many of the same life decisions and experiences. Guys, I'll get around to you too!
b) Just because a woman runs for office doesn't mean I vote for her. Quality and vision matter...but isn't it pretty darn cool for a woman to step up there?

My Yoga Mat too! - ???

Have you ever thought about how everyday bumps-in-the-road affect you? Your energy? Your reactions to everything else?

Just before I taught an 11am yoga class this morning, I went into a certain Hallmark store in Midtown to buy a card for my boyfriend for our one-year dating anniversary. :)

I walked in toward the Shoebox section I love, and just before I could pick up my first card for a good laugh, a store rep, brunette with glasses, asked for my bag with my belongings: my wallet, my class notes, my planner, my iPod, my cds.

"Is this...a safety concern?" I fumbled for words because I was shocked and insulted that I couldn't shop with my belongings.

"Well, yes." She replied trying to be polite.

"I'm not comfortable giving you my bag - what if something gets stolen?" Here, I'm thinking I don't trust the Hallmark clerk strangers with my bag any more than they may trust me with their merchandise with my bag in hand.

"It'll be safe behind the counter," she offered. I reluctantly zipped my bag and handed it to her.

"I'll take your yoga mat too." My yoga mat? Did she think I had double-sided tape stuck inside my mat to roll up 18,000 anniversary, get well, birthday and condolence cards!? Dear heavens, I'm trying to get people in their bodies this morning, I'm not trying to steal a fortune of greetings from Hallmark!

Once again, I reluctantly handed over another part of me - my yoga mat.

She walked away, and I stared at a couple anniversary cards. One made me smile - something about a furry little creature telling his lover "I'd still pick you." So sweet. But, I was still uncomfortable to stripped of my belongings - in a card shop. Something just didn't feel right.

That's when I decided I'll pick up a cute $4.00 card for my fella when I stop by Crate and Barrel later today while shopping for a wedding and birthay gift. It was about time for my class - I walked back down the aisle, asked another store clerk for my bag (for which she pointed behind the counter and said, "it's right here" - umm, how does she know I'm taking the right bag?). I left.

Hallmark can argue that customers should respect their policies - to reduce crime, to keep costs down, etc. Dear Hallmark, you sell greeting cards, not diamonds. I just can't imagine what people are stealing in there to cause such a stir.

Hmmm...yes, my feathers got a little ruffled. However, I'll play by the rules, but I just don't think I can shop there as long as they're insisting on taking my yoga mat too. Quite silly! I felt disrespected, and I left. Sure, I pray people stop stealing - I also pray that we can lighten up on the greeting cards, or perhaps be reasonable in where customers keep their rights.

When I got home, I called the manager. He was nice sounding. He asked who took my bag and mat. He sounded reasonable trying to explain those who steal awfully affect the retail store's financial success. But, he also said they're extremely busy, to stop in the store next time I'm there to discuss the issue. I understand he's busy, I understand it's a difficult decision to make - to protect their goods and keep their customers happy. What a fine line to walk.

Okay, okay, okay. Beyond Hallmark and glittery cards. This irritated me just before my class, a class I subbed, a class that draws a crowd, a class that consists of many different levels of yoginis and yogis. I'd been a little nervous not knowing what that class needed, not being familiar with the "regulars" in that class, not knowing if I'd give them what they needed.

What an opportunity to be shocked at a retail store, my privacy insulted. I was definitely flustered and angry - but what a blessing to teach that class thereafter.... I told myself to let go. To be. To go with the flow. To not take everything so seriously. The class participants would get exactly what they needed - with my help but mostly with the help of something much bigger.

I just voted! I waited outside in line for an hour at my designated location East Rivers Elementary. Then, it took about 20 minutes inside the gymnasium to complete the process. Hooray!

While I feel hopeful, I still sense whispers of anxiety buzzing through me. I'm not only curious and hopeful about our new president but also ready to stop labeling each other as red or blue, conservative or liberal, Republican or Democrat. I'll definitely admit: I get a sense of "omg" when I hear an acquaintance votes in an opposite way than me. This is even after my boyfriend and I vote differently and share arguments respectfully! I still experience the "omg" in my mind! Then, I remind myself that we're all different. We come from different backgrounds and experiences, and hopefully, we're using our minds and voices wisely with good intentions when engaging in the election process.

As I was waiting in line, I saw that one of my best friends, Mary Katherine, was about 40 people in front of me. We talked via cell phones and agreed on taking a quick walk to catch up. MK and I vote differently - we always have. But, we've also always managed to have respectful conversations and listen to each other's sides. Today, I can't remember how many times we said, "okay enough about politics", then we'd jump right back into a debate! Again, a respectful debate as we walked and breathed, and felt the crisp November air keep us cool as we power walked.

Bottom line - use your voice today, and use that energy everyday through your work, your relationships, your prayers, your body, your breath, your intentions. If you're feeling anxious today, say a prayer the best will happen. Then, keep living everyday with good intentions. You know the saying, "be the change you want to see." You can debate, you can argue, you can stick a sign in your yard this time of year. Keep walking the walk throughout the days ahead - do your part, make a difference.

And, maybe you already are making an obvious difference - good for you! But, if you feel stuck, if you wonder how you can make a difference, start small. Start by writing out your own dreams, start by taking good care of your mind, your body, your spirit. There are a million different routes to get there. First step, be still and listen. Your gut will lead you, your mind will create it, your body will take you.

Tonight we'll find out the next leader of our country. Red or blue: Like many other things in life, either way, nothing will change over night. Either way, we can still be hopeful that we can move forward taking care of ourselves first and then being able to help others. Small steps, baby steps, that will lead to the change and future we want to see.

Cheers!