'Tis the Season...to be a (peaceful) Warrior

The holiday season can be gloriously festive with dangling mistletoe, swirling candy canes, glittery ornaments and shopping-induced highs.  'Tis also the season to be challenged in the human relations department.  Beyond all the holly and carols, you might bump into other shoppers in crowded lines too many times, and you might clash with the ubiquitous Aunt Cringle at the annual family gathering.  Now more than ever, especially while practicing mindfulness with my four-month-old bouncing bundle of joy, I am reminded of how important it is for me to practice yoga in order to navigate one of the hardest challenges of them all - other spiritual beings have a physical experience!

Remember - yoga means union, to yoke.  Practicing yoga doesn't necessarily mean 108 sun salutations everyday at 4am, Virabhadrasana III without a fall, or perfectly chanting to Ganesh, although those can all be lovely ways to connect.  You can practice yoga by finding a way you can genuinely connect, quiet your mind and be peaceful with your intentions and goals.  Yoga might mean walking, dancing, writing, hiking, drawing, mindfully washing dishes or even wrapping presents! 

Yesterday morning, as I was finishing up my me-time of breaking a sweat to some booty music followed by some slow flow yoga, I was reminded of the beauty and importance of literally and figuratively practicing particularly the Virabhadrasana [Warrior] poses.  With the name like "warrior", one might think a sweaty P90x drill or violently fighting the Taliban, but if you really practice warrior poses as they're meant to be, you discover a beautiful element of balancing ying and yang, sun and moon, left and right, strength and softness.  As I let my leg float down from three-legged downward dog and plant into Warrior I, I felt the sense of being grounded, being very strong, yet opening to a sense of grace and softening.  A wonderful reminder in how I want to live physically, emotionally and energetically.  And, boy, do I need reminding.  :)

The grace and softening is the important part.  It's easy to get defensive, to dig our heels into the ground, to tighten our jaws, and to spit words of venom.  Yet, what about combining strength/assertiveness with grace/love?  Try it.  Don't be surprised if you surprise someone with peaceful retaliation and compromise.  They might take another jab, huff and puff, or come back for more.  (Remember good ole Aunt Cringle.)  Combine your peace with strength, over and over.

'Tis the season to be a peaceful warrior.  Plant your feet firmly, breathe deeply, reach your arms long and softly, soften your jaw while choosing your words wisely, and open your heart carefully and lovingly.  Truly, let there be peace on Earth....



***Give the gift of health-fitness-peace this holiday season thru FLOW Training via SKYPE or at Caroline's home studio.  Call 404.210.6752 or write caroline@mybodyflow.com for more information.  Happy Holidays!

Dr. Spock was right....

I bought this quotable magnet for my husband earlier this year and put it in his bathroom.  Then, we had a baby.

He quickly decided the magnet was due to hang in my bathroom for my eyes to see, on my mirror no less so I can see it multiple times a day.  (this was when I was seeing multiple lactation consultants to help with nipple pain to no avail.  we finally decided I already had all the tips and tools...my baby and I had to keep practicing our dance, and we finally found our own rhythm for feeding and comforting.  and, no more nipple pain!)

If you're on the journey of listening to your body, tossing out your diet books and unhealthy body behaviors, it can be hard to trust yourself.  It can be hard to let go of the rigid rules and to truly allow your insides to guide you.  I know this because I practice it, and I teach it.  And, like I said, then I had a baby who reinforces this practice of nourishment and comfort and love over and over.  (yes, it's a practice!)

I LOVE helpful books and therapists, and gurus and mentors, and IBCLCs and pediatricians, and baby whisperers and all the Dr. Spocks in the world.  When choosing wisely with careful consideration and research, they can all be solid guides.  But, I'm finding that sometimes the most important voice I've got is my own.  To trust myself.  To listen to my body to guide me to my healthiest, fittest self; to listen to my baby to figure out what he needs, so he learns to trust on a very basic but important level.

This intuitive approach to connecting with our bodies, ourselves and others isn't always easy, AND it might not be the most popular approach in Western culture; but I believe it's the most authentic way to a rich, intimate experience of living and loving.  Cheers, Dr. Spock!

energy vampires, take this!

I saw this piece on Facebook this morning (via Andrea Owen at Your Kick Ass Life - she posts pretty awesome stuff!).  Not much time to write on my blog lately due to my sweet baby boy, but I have to share this here to any lingering blog-reading souls.  Reading this daily can help wipe out any energy vampires in your life.  It sure helps me. 

On Beauty

When I Googled "beauty", then clicked images, the following photo was the first to appear among hundreds of other close-ups of smooth skin, wide sparkling eyes, glossy-pink lips, blown-out hair, and mostly pouts with just a smile here and there:

I do think this woman is physically beautiful, and I don’t think there’s anything wrong with a little makeup to highlight your face, and while I don’t necessarily wear tiaras out on the town, I’m all for moderate sparkly bits like diamonds and pearls.

But, I want to challenge Google, and I want to challenge you, and I want to keep challenging myself on how beauty is defined. In college, particularly surrounding the time of sorority rush, I repeatedly heard the phrase “she doesn’t work well with what she’s got.” I think you know, but that meant she wasn’t beautiful enough. Maybe she had a little acne, maybe she forgot to reapply her Mac Lipglass each hour, maybe she was curvier than what was accepted for a particular group, and maybe – God forbid – she didn’t own a strand of pearls to casually wear with her jeans and letters around campus.

I’m first to admit, I fell for wanting to fit in with how beauty was defined on my college campus. I ate tuna with yellow mustard straight from the can night after night for a period during my sophomore year. I smudged on dark eyeliner and stroke after stroke painted my eyelashes thick and black. I worked out twice a day and finally skipped my period for a couple months one summer which made me say “oh shit”. Slowly but surely, I started pulling back. I started asking the questions that led me to a new definition of beauty.

What do I really want? Who do I really enjoy? What and who exhaust me? How do I want to spend every day? Do I really like running? What if I simply say no to her request? Do I want children? Do I want a boyfriend right now? Why am I still subscribing to that belief? Etc. etc. etc. I spent the rest of my college career and my 20s single life experimenting with what truly felt good to me – not what was supposed to feel good to me. And, hey, I am still bobbing around with many questions – by no means am I done!

In no particular order, my new definition of beauty involves the themes:

Moderation – Moderation in pretty much everything – Personally, that would be exercise, sweets, social media, sundresses from Target, lululemon tops and pants – all those little cheap thrills!

Tolerance – Live and let be. I think that covers it. By the way, New York has recently become a Beauty-full state.

Flexibility – Aim to live in the gray and be flexible about your views and choices. What works for you works for you. I love the bumper sticker “Go with the flow.”

Truth – You’ve got to want to know the truth more than you want the fix, the instant gratification, the applause, the Bandaid. The truth works.

Leadership – Lead by example. Practice what you preach. Why not?

Unapologetic - Be unapologetic for the real you. Surround yourself with people who live this way gracefully and daily.

Authenticity – Keep asking the questions. Keep listening to your body, your belly, your breath, your spirit. Your answers lie within, be patient, stay true to yourself.

While the default definition of beauty might stir up visions of untouchable Victoria’s Secret supermodels or even a sprawling mansion among the cliffs of La Jolla, I challenge us to let our beauty initiate from our insides. We still don’t need to aim for perfection or being “right”. We don’t have to figure it out overnight. We can even enjoy some fruity lipstick colors and treat ourselves to a luxurious manicure here and there. The main idea is enough. See the quote below, then one last thing….

Lastly, as I write about beauty along the lines of self development and inner peace, I have an inkling that when it comes time to write about beauty again (see here as to why I’m writing about beauty in the first place), I will have a few more things to add to the list. Remember those questions I asked myself above? Well, I did want that boyfriend, and I met him, and I married him. And, we’re having a baby in about 3.5 weeks. Some people say you don’t know love or beauty until you become a parent. So, I’ll keep you posted.

I was inspired to write about Beauty due to the monthly Self-Discovery Word by Word Series started by Dr. Ashley Solomon over at http://www.nourishing-the-soul.com/ - Check out the details of this monthly blogging series here, and join if you'd like! This month's Self-Discovery Word by Word host is Valerie at http://www.balancingval.com/ - Love her writing - honest with beautiful photos to capture her truth!

Exercising to Your Happy Weight?

I recently shared a blogpost on Facebook by one of my favorite bloggers, Ashley at Nourishing the Soul, that suggests with evidence that exercise is not an effective tool for your weight loss goals. Sorry to burst your bubbles and your time on the elliptical, but hang tight, it's an easy and interesting read, and I've still got good news for you, so check it out here: Exercising to Lose Weight? Think Again.

Exercise might not be the magic diet pill, but...
Since I'm assuming you read the aforementioned blogpost, just to reiterate the writer's pros for exercise, consistent doses can: "increase aerobic capacity, decrease blood pressure and resting heart rates, improve moods, build healthy bones and joints, reduce risks for heart disease and cancer, improve circulation, boost mood, increase learning ability and improve body image."

Exercise improves body image and body awareness....
From personal and professional experience, as people commit to moving their bodies in healthy, sustainable ways that include a variety of activity (think: cardiovascular, flexibility and strength training with appropriate rest), they become more connected to their bodies. And, what happens when you become more connected to how your body wants to move, how much strength you've got that day, what yoga or dance class you choose to take, what walking route to take to stimulate your body and mind? You become more in tune with your energy, your body, your rhythm and pace. You notice tightness in your hamstrings or shoulders, you feel an urge to add that song to your playlist for your next run, you take a coordination risk and join a Zumba class, you notice when you just need a rest or nap.

Improved body awareness leads to balance and authenticity...
You start noticing all these physical messages on when and how to move your body, and they lead you to noticing the rumbles in your belly when it's time fuel your body. You start to notice what would truly feel satisfying and nourishing, maybe not so much that forbidden binge food but something more sustainable. Then, you notice when you're belly is satisified because there's always more where that came from...later...when your body tells you it's time. You're getting in tune with your body because you've committed to moving your body for energy, health and pleasure. You're getting in tune with your hunger and fullness because you feel better when you have energy to move and live -- and you want to feel fueled, not too full.

The Balanced You. The Real You. The Healthy You. The Happy You.

Then -- and this all doesn't necessarily happen in this order and certainly not overnight, but you'll see the big picture -- you notice other hungers. I'm talking about neither powdered donuts and filet mignon nor Gucci purses and the knight in shining armor. When consistently tuning into your body and honoring it's needs, you'll also notice what your heart truly wants to live authentically. You'll notice what your mind wants -- not what other people think your mind should want. You'll notice the dreams and hopes and wishes you've buried underneath food, compulsive exercise or otherwise manipulating and abusing your body. To sum it up: Yes, I am claiming that exercising in a consistent, sustainable and balanced way can be used to balance out your body, to honor your energy and true hungers, to find your happy weight, and more importantly -- your happy life.

Not a miracle, just good, old-fashioned keeping it real. ;) If you need some guidance on creating a balanced, sustainable exercise program, or if you need other resources to escape the diet rollercoaster, contact me at caroline@mybodyflow.com or 404.210.6752, and we'll chat about the possibilities.

On Letting Go...in a new way

One of my favorite pieces of breath work to practice and teach is letting go through the exhale. Inhale (and receive if you wish), then exhale with care releasing excess air, excess energy, and anything you’d like to simply let go. Over and over, exhale and let go.

If you’re on the sensitive side – where you feel deeply, sense the unseen, carry the weight of others’ burdens or energy, etc. – you probably could use A LOT OF LETTING GO. Let me just say it’s the theme of my life. I might solely be here on Earth to learn to let go, and then I see all kinds of other things (like receiving) that I need to learn too, so I get it – I’ve got a lot more lessons to learn before I can say I’ve got any of it figured out. [As I hope you know, if anyone tells you they’ve got all the answers, please run far, far away from them – and very quickly.]

You know you’re in the thick of it when not only can you sense your own lesson being learned but also you keep running into it in other people. I have clients and even dear friends who are in places where they are working tirelessly on letting go. Jobs that are too stiff. Relationships that aren’t so healthy or romantic. Medical issues that seem relentless. Eating disorders that are robbing them of truly living and thriving.

From a professional point of view, I think the tender, raw spots in my clients are what make my work so interesting and real. We can get in touch with the breath, ground through movement, and find strength, power and grace through various forms of exercise. And, when the going gets tough, I remind them to let go – through the breath and, ultimately, in their hearts. It’s cool stuff, it takes practice, but I swear it works.

So why am I writing specifically about letting go? I can teach and preach, but I’ve always found it helpful and more believable when my teachers and preachers share some of their own personal humility along with the lesson. A little background: I do love what I do. I love learning about new ways to train the body/spirit/self through yoga, creative movement, resistance training, etc. I’m usually gung-ho about signing up for a workshop, or teacher training, or related training/learning event. And, I love brainstorming new workshops to promote and lead. I’m blessed that I’ve found something fascinating where I can grow along with my clients.

And, then something happened this past winter that made me slow down and shift gears from more-more-more to simply being. It’s called pregnancy. For a while there, all I could do was watch TLC – A Baby Story, Bringing Home Baby, What Not to Wear, Say Yes to the Dress. Not in that particular order, but reality tv – something that usually pinches my last nerve – was something I could stomach. Not the computer, not writing, not another yoga workshop. I just wanted mind-(and stomach-)numbing activities.

The first trimester crept by (as grateful as I felt to grow life inside of me, I yearned for that 12-week mark other women kept talking about!), and while I regained that pep in my step and felt like I could conquer the world again, I’ve still not been floored to do-do-do, learn-learn-learn, teach-teach-teach. Matter of fact, I recently stopped teaching one class, and it’s been a Godsend. I feel even lighter as my belly grows – grateful to have more time to just be. Not to give, not to teach, not to take care of others.

For a second there, I got worried that I was depressed – where did my drive go? My chutzpah? My enthusiasm? But then, several wise women reminded me this is a time to go within, to honor the new life inside, to simply go with the flow. Another lesson in letting go. Let go of the need to create something huge, to push, or to improve. I’m already creating something huge, will be pushing in some form or another in August if you know what I mean, and have you ever told a hormonal pregnant woman to improve on something? (Fat chance you got a warm look or response!)

I’m getting used to this slowing down. I’m taking my time preparing for my baby, enjoying the growth and abundance of Spring, and continuing to let go – to let go of the variety of fears that come along with parenthood. I like the saying “ignorance is bliss” – I know my life is going to change, and I know I’ll never be able to just “run out” like I used to, I know I’ll be hormonal and feel a little (or very) crazy, and I know I can’t even imagine what joy and love will fill my heart. All of that will come in time, I’m not going to drive myself crazy trying to read every parenting book known to woman. It will all come in time.

Now’s time to let go, to take good care of my current clients, to enjoy this quiet time with my husband and fur family. To inhale trust and grace, and to exhale the things that can wait. Who says lessons always have to be hard to learn? This is a lesson in letting go that I’ll embrace. By the way, if I’m not updating my blog, I’m probably just watching TLC or trying to keep my begonias alive. But, perhaps this opening up about my slowing down will allow me to open up, to share this truly amazing body experience. Peace and letting go to you.

Merrick's Walk & Fun Run - Sunday, March 27, 2011

11th Annual Merrick's Walk & Fun Run
Sunday, March 27, 2011


Merrick's Walk is an annual EDIN event held in loving memory of Merrick Ryan, a 19-year old who died from complications due to anorexia. This year we ask that you please join us, as we continue to strive for better health. All proceeds from the event will benefit EDIN's educational prevention programs. We hope to see you there!

Emcee:

Christi Paul, News Anchor for Headline News

Registration:

Adults: $25 Pre-register / $30 Day of
12 and under: $15 Pre-register / $20 Day of
Can't attend? Be a Phantom Walker or Runner

Walk (2.7 miles) or Fun Run (5k)

Click here to register: http://www.active.com/running/atlanta-ga/merricks-walk-and-5k-fun-run-2011

Where & When:
The Galloway School
215 W. Wieuca Road NW
Atlanta, Georgia 30342
Sunday, March 27, 2011
Registration @ 12:00 pm / Events @ 1:00 pm

Proceeds:
Proceeds benefit EDIN’s eating disorder prevention and wellness programs for students from K-12, teachers, parents, eating disorders sufferers and their loved ones. For more information about EDIN, visit: http://www.myedin.org/

Questions?
Please contact Lisbeth Rhine at
lisbeth@myedin.org or 404-816-3346

Love, Respect, Trust - Your Body!

Valentine’s Day was yesterday, so I might seem a little late hopping on the Love Train, but February is Love Your Body Month thanks to EDIN (a nonprofit organization based in Atlanta committed to the prevention of all types of disordered eating, from obesity to anorexia, and the promotion of positive body-esteem through education, outreach and action. – http://www.myedin.org/). As a personal trainer, my philosophy is that exercise should be enjoyable, balanced and sustainable, hence the FLOW motto: Love Yourself, Move Your Body, Live Free. You'll see some examples below of how I believe fitness can be enjoyable, balanced and sustainable, every body can do it - 1) Find what you love, then complement it with training to balance out your fitness regime, 2) be consistent, and 3) practice trusting and listening to your body.

A "Find-What-You-Love & Complement It" Love Your Body Example: My sister has always been a runner. She started having hip issues, had to take some time off running, started taking Pilates lessons consistently, and she’s found a whole new way of moving from her core – and living in – her body. She’s found a new sense of body awareness and can run with ease and without pain in her hips and knees.

Another "Find-What-You-Love & Complement It" LYB Example: A client of mine had always been active taking spinning classes and running/walking in her neighborhood, but when she turned 50, in addition to witnessing her mother’s decline in strength, she had tests run that encouraged her to look into adding weight training to her routine for her own bone health. We worked hard together for a year slowly but consistently incorporating resistance training (traditional weight + body weight training) and yoga to her weekly routine. A year later, she felt like a new person, had the tests run again, and was amazed at the results of her strength, stamina, energy and mood.

While I do believe everyone can find movement they love, I realize some people just don’t dig “exercise” and find my beliefs a little Pollyanna-ish. I always beg to differ because even if you’re a book worm, I believe you can find to love getting active – even just a little – because of the way it makes you feel. It’s a natural high, an inexpensive form of therapy.

A "Be Consistent" LYB example: A client I’ve been seeing for three+ years jokes and says that while her husband has jokingly threatened to cut off the cable and reduce their dinner dates to save money, he’d never get rid of me because of how it makes her feel! She’d be the first to admit she hates exercise, but we find a way to move. I’m gentle with her, and I push her here and there, but mostly I let her take the lead tuning into her body to see what she feels like, how she wants to “be” in her body that day. Regardless, three days a week, she’s ready to go – rain or shine.

Then, there’s the black/white thinking or fear of sinking into old, unhealthy and disconnected behaviors when approaching a fitness program. I work with a lot of clients who have suffered from disordered eating from flirting with way too many diets to being critically ill with bulimia and/or anorexia. Whatever history – from too many grapefruit-Monday diets, to a chronic bad body image, to being hospitalized for an eating disorder – it’s easy to slip into black/white thinking with exercise and food. All or nothing. An hour or the couch. Cabbage soup or birthday cake. Soaking wet with sweat or never wearing athletic shoes again.

A "Trust-&-Let Go" LYB example: A client of mine who’s struggled with bulimia for 10+ years started yoga sessions with me about two and a half years ago. Yoga was a new approach to her fitness regime – out of the gym, onto her mat, into her body. Less about a hardcore sweat, more about being in her body. She’d have good weeks and bad weeks with recovery, which is perfectly normal. One step forward, two steps back. Then, she got fed up with a lot – less about the bulimia in particular because that was the Bandaid, I would say, and more about things she didn’t want in her life, hence abusing food and her body. She dove into recovery full force, making a lot of healthy yet hard changes in her relationships, work and love for herself. (She even got rid of a personal trainer who wasn’t exactly listening to her needs – She got it more than he did in terms of balance and strength!) She sought out more yoga on her own, fell in love with a studio close by, and while her body awareness has blossomed more than ever, she is exploring more than poses – she’s connecting with how her physical transformation and awareness is just a blip on the radar screen of the fulfilling places her spirit is taking her.

And, time for a dose of my own medicine. Even trainers need trainers. Teachers need teachers. Therapists need therapists.

My personal Love Your Body example: I’ve always loved dance and “aerobics” classes – so much that I made it my career. So, yes, it’s easy for me to practice what I preach. But, I have recently hit a wall for a couple reasons – in addition to some other wonderful changes happening in my life right now that are leading my body/energy to new places, my knees have been speaking to me for the past year. More and more. At first, I thought it was the all the yoga with clients as well as an intense yoga training last year. The heavy doses of yoga training were the only thing different I’d added to my mostly step+weights routine that I’d loved for the past 15 years. In a nutshell: I saw an orthopedist, learned my leg/knee structure isn’t made for 90° angles, I suffer from paetellofemoral pain syndrome (aka runner’s knee, even though I’m not a runner) – in other words, all the movement I’d been doing had finally caught up with me. Not only am I out of balance muscularly but also my bone structure ain’t happy. Time for physical therapy.

So, now, I am a) laying off some old training and complementing it with some new ways to strengthen another area of my legs that need some TLC, b) getting really, freaking bored on the stationary bike as prescribed by my PT, but I feel better afterward, so I’m sticking with it, and c) letting go of the old by cutting down on step classes (big time bummer) and lunges/squates/leg press big time. I am swallowing my own preaching pills knowing I will feel better when I treat my body with love to strengthen it in ways it’s never seen, trusting Nike’s motto of “just do it”, and letting go of my own need to do it my way. But make no mistake, once my muscles are balanced and stronger, I’ll get back to my regular step classes that feel like a magic dance on a box.

So what are you waiting for? Find a way to get moving. Do it for the right reasons. Love your body this month, every month, every day. Find the middle ground, experience being grounded, strong, flexible and balanced. You’ll discover much more than muscles and a toned bod – Your spirit will thank you. Love Yourself, Move Your Body, Live Free.

Want to experience some "love your body" yoga? Check out my free class on Sunday 2/20/11 - click here for details:
http://listentoyourbodyflow.blogspot.com/2011/01/yoga-for-healthy-body-image-free.html

Yoga for a Healthy Body Image -- *free* workshop!

Yoga for a Healthy Body Image
Find Your Sweet Spot with this *Free* Love Your Body Month Workshop
at the Atlanta Ballet – Cobb Centre

How: Love yourself, move your body, live free. Through movement, breath work and body awareness meditations, learn when to push and when to surrender. Striking a balance between effort and ease can help you find your edge, your middle, your sweet spot. Let your intuition and breath lead your movement for your body and your life – Breathe and let the rest follow. Then, practice writing with the body to help connect your body, breath and spirit. Caroline Gebhardt, a registered yoga teacher and owner of FLOW Training, will lead the workshop creating a non-harming, non-competitive atmosphere.

When: Sunday, February 20, 4:00 – 6:00 p.m.

Where: Atlanta Ballet Centre for Dance Education, the Cobb Centre:
2000 Powers Ferry Road SE, Suite G4, Marietta, GA 30067 – (678-213-5000)

Why: Each February, the Eating Disorders Information Network (EDIN) launches LOVE YOUR BODY MONTH which provides educational workshops, seminars and other events to help promote positive body images and to help prevent disordered eating. For more information about EDIN, visit www.myedin.org .

Who: No yoga experience necessary. Just bring an open mind.

Cost: Free – Donations are welcome and will benefit EDIN 100%.

What to bring: Please bring a mat, a cushion if desired, water, and a journal.

Questions/RSVP: An RSVP is appreciated but not required. Contact Caroline Gebhardt at 404.210.6752 or caroline@mybodyflow.com


Love Yourself, Move Your Body, Live Free
www.mybodyflow.com

Southeast Snowbunnies - FLOW in the Snow!

Southeast Snowbunnies, do you have cabin fever yet? I do. Well, almost. But, instead of succumbing to a poor, woe-is-me, I'm-snowed-in-and-sick-of-it attitude, here are a few things I've done or am doing to take care of my body - and my sanity! Check 'em out, they might help you too.

1) Bundle up, and take a walk. Crunch, crunch, crunch down your street (if you're like me, you thank God for hiking boots and anything that resembles something waterproof, even if it's an Anne Klein "raincoat"), and check out the pretty icicles lining the gutters on the houses you pass. Take your dog if you have one, and let him color the snow yellow. Hey, everyone's gotta go. And, take it from me, in order for you to actually enjoy your walk, make sure you potty before you take the long hike around your neighborhood (it takes longer than you think to walk in three pairs of pants), or you'll be waddling home like a sad little duck unable to enjoy the icicles and cute snowmen.

2) Stretch. And breathe. I know you've probably enjoyed episode after episode of whatever Bravo tv show you like, or perhaps you're a Lifetime Movie Network marathoner like moi. But, have you checked into your body lately? Have you stretched your legs or reached your arms way up in the air? Have you taken a deep breath and let it all out in the past 48 hours? Matter of fact, take that deep breath outside - just stick your head out your door just to breathe in the moisture and freshness.

3) Be grateful. I'm not going to tell you to write a gratitude list, but just wherever you are, simply think of the comforts surrounding you. A heated home (okay, hopefully, if your power is in check). Blankets. A space heater (can you tell I'm all about the heat?). The luxury of staying home unless you have a job that requires you to be on the road (to those who are forced to battle the ice, I am grateful for you). Food in the fridge (if you don't, where were you burrowed when the milk-and-bread rush happened on Saturday and Sunday?). Books to read. Animals to pet. Cell phones. Bejeweled and whatever other mindless-yet-fun computer game you love. And the list goes on...just give thanks.

4) Recite this mantra. On a more serious note, I do know that this can be a challenging time for people for a variety of reasons. Maybe you can't get to a support meeting or take your favorite class that lifts the world's worries from your shoulders. Maybe you feel lonely and are sick of being sick of being snowed in. Maybe you simply want to scream. Maybe you're a Southerner who's simply in a snowy pickle and wants her way out. I learned the following mantra at Kashi Atlanta and have used it when I've been physically ill or just when I needed gentle affirmations of wellness. Get comfortable, breathe, and repeat for as long as you can:

May I be filled with loving kindness.

May I be well.

May I be peaceful and at ease.

May I be happy.

**************

Kind, Whole, Organic Mind-Body New Year's Resolutions

(Follow these tips, and you will LEAP into the new year with flying colors! lol!...kind of, sort of!!)

I'm all for evolving and blossoming into a fuller, more peaceful and enlightened version of yourself -- with time. But, changing, fixing, erasing, conforming, shaping and shrinking based on tight, suffocating standards just because the ball just dropped for 2011 - I can do without those, and so can you. Rethink your New Year's Resolutions with these mind-body shifts in perspective - Don't wait until January 1, 2011 at 12:00am -- Start now:

1) Kindess heals. Treat yourself with kindness. Instead of passing yourself in the mirror and either silently or blatantly gasping "ugh" to your reflection while making a mental note of the cabbage soup or babyfood diet you'll start on Monday, try looking at yourself in a new light. If you truly ate too much fruit cake at Aunt Margie's house, ask yourself why you felt like comforting yourself with too much food once again. What bless-their-heart-annoying-individual pissed you off yet again? When did you say yes, when you wanted to say no (or vice versa)? When did you stop breathing? Talk gently to yourself with curiosity instead of a harsh interrogation. Be honest, and be kind with whatever comes up. You'll know how to treat yourself better and more healthfully next time in that situation because you're already practicing gentleness and kindness with yourself.

2) Stop wasting energy (and money). If you looked in that same mirror, and once again see some feature on yourself that you can't change, take a closer, objective look at how it makes you gorgeously unique and real, and stop wasting energy on things you can't (and shouldn't) change. Now, make a list of the things you might do with that newfound energy of not beating yourself up. You might have LOTS of time on your hands, and you might have to get creative -- not a terrible thing!

3) Stand up to the nonsense. If looking in the mirror doesn't cause a reaction from a superficial/exterior self-perceived "flaw" but perhaps a deeper ongoing pit of YUCK in your gut, experiment with simply being kind to yourself and talking back to the Sly Voice who creeps in and beats you down. Refuse to buy into the lies and put-downs, and treat yourself as if you're already talented, gorgeous, smart and successful. (Disclaimer: This takes practice, perhaps even a lifetime of practice, but I swear to the high heavens it works! If it doesn't, I will refund you the full amount of your time reading this paragraph, but you'll have to get in touch with me decades down the road!)

4) Listen to your body. I know that's not popular to hear this time of year. You want Jenny Craig and Weight Watchers Points and magical protein drinks to help you glide on the dazzling carpet ride of thinness. I know. I've been there, but I also rode that carpet ride to a few pounds lost and much obsession gained -- never a pot of gold perfection at the end of that ride. To be honest, it sucks, it doesn't work, and there's a much more peaceful and powerful way to feel at home in your body. Listen to it. Practice moving it in ways that give you energy and help you sleep better. Practice noticing your hunger cues and what your taste buds and belly really want. Practice getting really honest with your feelings so you don't stuff them or starve them in an attempt to avoid living fully. And, while you're doing this, be on the lookout for that Voice who will tell you you are wrong to listen to your body, that you can't trust it. Kick It where it hurts, and keep listening.

5) Practice breathing deeply. Breathing brings consciousness and awareness. Consciousness and awareness bring truth. And answers. And knowing. And, eventually peace. That's the long and extended path of consistently treating your body to breath work, but even the short path of breathing -- just in deeply and out deeply while you're waiting on the barista to fix your double tall decaf white chocolate soy latte -- and just being with your body while you wait in line, and even with the mind medleys that never seem to stop will bring you little tidbits of peace throughout your day. During the mundane tasks like driving in rush hour traffic to the scrumptious everyday gifts of a yoga practice or slipping on fuzzy socks. These tidbits of peace as a result of deep belly breathing will help you to remember to treat yourself with kindness, to let perceived or real bygones be bygones, to swipe away the nonsense mind medleys, to listen to what your body needs and wants in an organic way, and to exhale the breath you've been holding in all these years. Inhale, receive and then exhale, let go...that's all you really need to do.

6) You are already whole. (oh no, she didn't!) Oh yes, I did just write that. I believe it, and so should you. I'm not saying you're perfect, I'm not saying I'm perfect. A wise person once told me that if we were perfect we'd all be dead - you can say that again! Embrace your imperfections, and either through blind faith or a religious or spiritual path, experiment with the idea that you are okay -- if not beautifully wonderful -- exactly as you are -- scrapes, scars, burns, bumps, lumps and all. You will bloom more and more with time, but soak up where you are right now. Love your strengths, and care deeply for your flaws. Strive for truth, and forgive what weighs you down.

I was inspired to come up with my mind-body awareness "resolutions" (that I recommend starting now in lieu of next year) after reading the following blog. For a little more inspiration, check out what Ms. Brooke Thomas wrote: http://www.elephantjournal.com/2010/12/stick-your-new-years-resolutions-where-the-sun-dont-shine--brooke-thomas/

My wish for you, dear reader, is to be kind to yourself throughout the rest of this holiday season, to bask in the idea that you are already whole, and to keep breathing, moving and loving. Cheers to a blessed 2011!

***********

Resistance Training & Body Awareness: How it Helped Me and How it Can Help You Too

Anyone can pick up a fitness magazine or do a quick Google search to find out the benefits of regular resistance training – increases bone density, increases strength for functional activities, increases circulation, improves heart condition, builds muscle, helps one sleep better, releases feel-good endorphins, and the list continues.

I’d like to address the benefits of increased body awareness and improved body image. Throughout my journey of teaching classes and training clients and taking my own continuing education classes, I’m constantly reminded of the necessity to feel grounded, to feel strong, to feel balanced, in order to learn a new fitness activity, to live with energy and optimism, to take care of yourself and others. I believe we gain those senses of grounding, strength and balance from resistance training.

While resistance training (RT) can be traditionally performed with dumbbells, weight machines, a bench, medicine balls, bands, etc., you can also simply use your own body weight with proper form and function. Try taking a ballet or power yoga class if you haven’t in a while – you’ll see how ballerinas and yogis easily challenge their muscles with no equipment!

However, I’ve found that for the majority of us (aka non-ballerinas), we need to learn the basics of RT to sense our muscles, structure and range of motion. And, that usually involves light, medium and heavy dumbbells (or even resistance bands) to hit all the major muscle groups, plus proper instruction to keep the body safe. Add some heart-pumping music, and you'll be movin' and groovin' to your heart's content. And, once we learn the basics and gain awareness and strength, then we can take the foundation of RT into other activities.

As a young dancer and high school stepper (fyi, “stepper” = step class lover), I fell in love with movement and music and decided in college that I could share that love and joy with others in the fitness arena. I started teaching RT classes in college, and I’m grateful to all my teachers who taught me the bones of structuring a class and the muscles of knowledge and creativity. Just beyond my love with music and movement, I admit my intentions initially began with wanting a perfect body. It was sort of like a tree rooted deeply for the right reasons to begin with, but there were a few rotten branches that needed some pruning, and that happened a little later down the road. But, again, while I lifted, pushed, pulled, stepped and leaped with the goal – to sum it up – of a tight ass, this movement of being in my body gave me something deeper and more important than the superficial ornament of looking good. I knew there was a way to “work out” while letting go of the unhealthy (and, as I think now, quite boring), old intentions.

Body Awareness – While on my path of practicing RT regularly and teaching others, I discovered my predictable strengths (quads, glutes), unfortunate weaknesses (pecs, wrists, knees), range of motion and flexibility (I became a lover of flow), and I began to care for that sense of awareness with respect recognizing where I needed to reach and where I needed to relax.

Body Image – My sense of self, not only my sense of body, became increasingly louder and stronger (see my previous post “Your Body Screams – but do you listen?”). My belly, my shoulders and my breath told me when my insides were off. My sense of relaxation and peace told me when things were okay. How does that relate to body image? Body image starts from the inside, a sense of self that permeates from the inside-out telling you you are more than your body. Start from the inside, listen to what your gut and your body needs (yes, it takes lots of practice!), and that truth will set you free. You can walk confidently knowing your branches are exactly as they should be, you don’t need the ornaments of perfection because you listen, you evolve, you change, you grow, you breathe, you are – and that’s all that matters.

Now with a strong sense of body awareness and a healthy body image built from a lot of practice and honesty, I let my body lead me on my fitness path. I teach a full body resistance class once a week, I practice and teach a variety of yoga, I take dance/step classes here and there, and I walk my dog and help him chase squirrels. I back off when I need, I pump it up when I need (my body, not the squirrels!).

I tell this story about my own experience because if I’m teaching it to others, I better have been there. And, I’ve seen this happen with my clients and fellow teachers. Start with the basics. Get to know your body. Seek guidance of someone who’s sensitive and well trained. Then, start listening, and let your body and heart lead you.

Your Body Screams - but do you listen?

Do you ever just know something? You can’t see it or feel it. You can’t taste it or hear it. You can’t smell it, and you can’t even begin to try to show someone what you know. Except, thinking again, maybe you can feel it, hear it, see it, taste it and touch it but not traditionally. It might be silent, transparent, tasteless, yet it’s there. Your heart races, your belly might ache, and your hands might get clammy. Your body tells you, and it always has, yet you might have disregarded it since you were a child. Pushed it away, or down, or up. Told yourself you’re too sensitive, that you feel too much, that you’re just creative and imagine a lot.

A couple things have happened lately to people I know closely as well as to me that begs us to honor our sixth sense. A friend recently suspected her boyfriend was up to no good – he gave no red flags – she just knew and caught him in the act. Busted. He can no longer call her crazy, hormonal or emotional. And, she’s found relief and freedom in trusting herself for the first time.

I recently let some things that I suspected all along finally come to surface, and to protect the not-so-innocent, I will refrain from being too specific – but I am no longer shrinking, I am honoring what I deeply know. I am no longer pushing down what I know to be true. I am no longer giving chance after chance. Could I lose things in the process? Yes. But, was what I thought I had even true in the first place? Unfortunately maybe not. Yet, could I also move into a better space of honoring my gut, my hunch, my heart? Thank the heavens above – YES.

We’re given a tap on the shoulder – a whisper of a warning – before we’re given the big blow. Let your sixth sense be the tap on your shoulder, the whisper. Give yourself more credit to stand tall in your own two shoes – to claim what you want or to let go of what no longer serves you. Stop pushing it down, stop throwing it up, stop smiling to make things look nice, stop saying yes when you want to say no, stop running away, stop pretending, stop shrinking. Trust your gut.

And, if it’s too hard to trust your gut, to listen to your body, to trust what you know – if all that’s too scary (and that’s completely understandable), ask a trustworthy someone to support you while you find your own truth. Yes, sometimes it is scary, and it is big, and your body screams. Listen to it, and treat yourself to support, to someone who understands the beauty of the sixth sense.

Since the holiday season brings a lot of pressure to please, to reconnect with old traditions and people, and to make new year’s resolutions (or not, which is okay too!), I challenge you to tune into your body. Tune into your gut. What’s your body saying? Who makes you feel ick? Who makes you feel warm? Where is your heart leading you? Toward something or away from something? What weighs you down – that something you can’t name or see but you just know? Let your breath go to that part of your body where you feel the mystery, and ask it to guide you to make the right choice. If you listen, you will know.

Friday's Letting-Go Breath Break

(you can do this anywhere - behind closed doors, in your car, or even in a meeting - no one will suspect anything - except that you might seem more peaceful!)

With both feet flat on the floor, sense your sitting bones rooted to your chair. Gently lift the area behind your heart, roll your shoulders up, back and down so your shoulder blades are gently pulled together (this opens your heart). Relax your jaw, soften your gaze, and take some deep belly breaths (let your belly FILL with air) all the way down to the base of your spine. Hold the breath for a moment imagining anything you'd like to release or let go (mentally, emotionally, physically), then exhale while imagining the breath (and your burdens) traveling back up the spine and through the crown of your head. Repeat as much and as often as you'd like to feel free of anything that's weighing you down.

Peace be with you.

Find Freedom in the Fat-Fear Frenzy

There's something about fruitcake and frosty weather that sends us into a Fat-Fear Frenzy. We tend to eat too much fruitcake, and we stay figuratively frozen inside our homes and bodies because it's too darn cold outside to play. Because we're inside and snuggled up, we decide to eat even more fruitcake (a little here, a little there) because we disconnect from the neck down and don't know what our bodies, or legs, or arms, or hips, or hearts really want.

Then, we hear the radio ads and watch the tv commercials about the inevitable holiday weight gain, and the fat-fear frenzy nearly eats us alive. Swallow this pill, sip that herbal tea, gulp this shake! Buy the latest "toning" contraption, use it for two days, then let it collect dust in your garage for the next five years until you move. Those fat-fear messages can make us hold our breath and lock up our bodies in angst, and it can nearly trick us into thinking that just looking at fruitcake can kill.

But, I refuse to buy into the fat fear, and so should you. That's old stuff. Just because it's the holidays doesn't mean you should put your body and breath on a shelf and come back to it January 1, 2011. Don't wait -- Listen to your body now.

Love Yourself
(and your tastebuds.) I know what you were thinking above, "Well, I don't eat fruitcake." Okay, I don't either, but some do, so fill in the blank with whatever salty or sweet treat you love. Then, enjoy it in moderation. On a plate in front of people -- not secretly sneaking it in the kitchen when no one's looking. And, if you don't dig it, don't eat it! Aunt Myrtle might serve up a colorful spread, but listen to your body to see what texture/taste and portion your body really wants and needs. Just because it's the holidays doesn't mean you should feel stuffed. But, you know what? It is the holiday season, so if you overindulge once or twice, forgive yourself and let it go. Lastly, when your belly and tastebuds are satisfied, fill yourself up in other ways -- take a nap, get crafty with wrapping gifts, write in your journal, call an old friend, or tune into how your body might want to MOVE:


Move Your Body
Commit to carve out time in your busy holiday schedule for regular physical activity -- not to burn calories -- but to make yourself feel alive and energetic and joyful. You don't have to kill yourself. Move for the right reasons. You'll sleep better and respect what your body's saying when you stay connected. If you're not a regular exerciser, that's okay. Start now -- tune into your breath, and practice letting your body tell you what it needs: flow in yoga, shake it in a dance class, walk and discover your neighborhood, push-pull your muscles via weight training, play fetch with your pup. And, to get ahead of those who wait until January 1, go ahead and try a new class (and get your spot!) before the January crowds get too thick!

Live Free
Promise yourself that instead of strict new year's resolutions, you'll stay true to you. Instead of all-or-nothing, black/white thinking, seek the middle of the road. Eat when you are hungry, rest when you are tired. Make exercise less competitive -- let your body lead you in movement. Write in your journal what you really, really, really want every single day (an Elizabeth Gilbert life/love writing exercise). Be with your feelings knowing that feelings don't kill you. Give trust and truth a chance. Treat yourself with kindness. Breathe.

And, finally, to quote Geneen Roth in Women, Food and God ~
‘Trust the process, trust your longing for freedom…Every time a woman aligns her eating with relaxation, every time she takes off her damn boots, the laces fly open for the rest of us.”

2 NEW yoga classes! ATL Ballet at Powers Ferry/Windy Hill

New yoga classes at the Atlanta Ballet (at the corner of Powers Ferry & Windy Hill)! Join me for lunch on Mondays to start off your work week with a sense of balance and calm. Or - Get grounded on Thursday afternoons before the weekend begins. $12 yoga class - You can't beat it!



When:
Mondays 12:15-1:15 PM
Thursdays 4:00-5:00 PM (cancelled Thanksgiving, Dec. 23, 27, 30 & Jan. 3 for school holidays)

Where:
Atlanta Ballet Centre for Dance Education, the Cobb Centre: 2000 Powers Ferry Road, Suite G4, Marietta, GA 30067, Phone: 678-213-5000

Who:
Anyone who wants to connect his/her breath and body. All levels welcome. Ages 16 and up, please. -- Caroline Gebhardt, registered yoga teacher, will be leading the class providing an opportunity for you to listen to your body and discover the joy of connecting the body and breath!

How:
Through a combination of gentle and heat-building poses and movement, centering breath work, and a non-competitive atmosphere, students of any level are welcome to connect their body, breath and spirit. Join on a drop-in basis, or purchase a class card.

Cost:
$12 drop-in regular rate; $8 for students with I.D.
Or, see http://www.atlantaballet.com/centre/adult_rates.php for class card rates

Contact:
Questions? Let me know - caroline@mybodyflow.com or 404.210.6752





~ Namaste

2 NEW yoga classes! ATL Ballet at Powers Ferry/Windy Hill

New yoga classes at the Atlanta Ballet (at the corner of Powers Ferry & Windy Hill)! Join me for lunch on Mondays to start off your work week with a sense of balance and calm. Or - Get grounded on Thursday afternoons before the weekend begins. $12 yoga class - You can't beat it!

When:
Mondays 12:15-1:15 PM
Thursdays 4:00-5:00 PM

Where:
Atlanta Ballet Centre for Dance Education, the Cobb Centre: 2000 Powers Ferry Road, Suite G4, Marietta, GA 30067, Phone: 678-213-5000

Who:
Anyone who wants to connect his/her breath and body. All levels welcome. Ages 16 and up, please. -- Caroline Gebhardt, registered yoga teacher, will be leading the class providing an opportunity for you to listen to your body and discover the joy of connecting the body and breath!

How:
Through a combination of gentle and heat-building movement and poses, centering breath work, and a non-competitive atmosphere, students of any level are welcome to connect their body, breath and spirit. Join on a drop-in basis, or purchase a class card.

Cost:
$12 drop-in regular rate; $8 for students with I.D.
Or, see http://www.atlantaballet.com/centre/adult_rates.php for class card rates

Contact:
Questions? Let me know - caroline@mybodyflow.com or 404.210.6752

~ Namaste

On Meditating...(and changing/fixing/transcending or finding plain peace)

In the book Women Food and God by Geneen Roth, her phrase on presence that I believe applies to us all -- yoginis or not -- appears on page 112 and 113:
"Usually, when people hear the word meditation, they think of transcending this clunky earthly plane. The kind of meditation I refer to has nothing to do with transcending or leaving or changing yourself in any way -- and everything to do with its opposite: showing up where you already are."

How beautiful. Stop fixing and/or changing yourself, and show up as you already are. At work in a boring meeting. In your car behind a slowpoke. In line at the post office. During a dance class or exhilarating run. Or in the middle of an addiction or struggle. Show up. Be present. Take it all in. Yes, just being where you are, clearing your mind, absorbing what you're doing, and not wishing time (or your thighs) away all count as meditation. You will benefit in ways you can't really control or imagine.

I used to get so irritated at the thought of sitting on a pillow before an altar and meditating. It made me want to scream and run and roll my eyes -- I had no intention of transcending. Life is short enough, I needed some holy EARTHINESS in my body with my loved ones, not to float in the clouds. I'd escaped my body too many times before. I needed earthly presence with peace.

So, before I read Geneen's new book, and while I was immersed in a yoga training, I decided to make peace with this thing called meditation. Sometimes I'd have a movement meditation while taking a great class or doing my own asana practice. Sometimes (okay, occasionally) I'd have a cooking meditation. Sometimes, I'd have a driving meditation. Many times a walking meditation, a bathtub meditation, and a mat meditation. The idea was to clear my head of the running thoughts that go something like this:

I should have checked the stove before I left the house; did the door shut completely?; am I going to hit the deadline?; what if I ask for an extra day -- will they think I'm slacking?; who cares what they think?; if the kitty gets out, I will never forgive myself; if the house burns with Nick still sleeping, I'll just die; God, we need to paint the shutters...

See what I mean? Those are the thoughts we can let go. Sometimes it just takes a little tweaking perspective. While India's a lovely place, and having a spiritual awakening during your committed pillow/floor/quiet time is nothing short of holy, we don't have to be so hard on ourselves. We can start now. All we really have to do is show up.

~ Namaste

If you've ever dieted one time too many, or if tell yourself ugly thoughts when looking in a mirror, you might just eat up this book. For more information about Women Food and God, visit: http://www.womenfoodandgod.com/

If you're interested in private yoga or personal training sessions, write me: caroline@mybodyflow.com

Move to Feel Good

Finally -- Leaves are covering the sidewalk! I snapped this yesterday on my afternoon walk. Gone are the blistering hot days, sunscreen ALL over the body and air conditioner. Here are the hoodies, scarves and warm lattes. Fall has finally arrived, an opportunity to feel renewed and excited about the holiday season! And, in the body sense: the change of a season provides a sense of renewal and possibility and presence in your body.

On Sunday, I met with a dear mentor of mine who reminded me, once again, of the importance of exercise as a mood-lifter and life enricher. She endured a horrific tragedy three years ago when her daughter was senselessly murdered in New Orleans. She said daily walking and yoga carried her out of a deep depression and back into a fulfilling life. The familiar light in her eyes and her excitement for learning, teaching and sharing showed me she meant it.

Whether you're a lifelong exerciser or just contemplating everyday whether to move or not, I believe movement, or physical activity, or whatever-you-wanna-call-it, can bring you back in your body and back into a richly present life. Just for now, or just for your next bout of movement, forget the attachments of weight loss or calories, and move to feel good.

Now, try this: Stand up with feet hip-width apart, and take some deep belly breaths, relax your shoulders, soften your knees, take your arms up over your head and wide down the sides of your body several times....Stand still for three deep breaths, soften your gaze....Now, reach high and wide again, fold forward from the hips and hold feeling the rush of blood warming your head and calming your mind....Slowly roll up, stand wide and reach your arms wide. Hinge forward from your hips again, fold all the way down with your fingertips touching the floor, and begin a gentle lunge side to side to open up the legs....Stay on one side and come down to all fours (hands and knees). Do cat cow, inhaling as your head and tail move toward the sky, exhale as you arch your back like a cat. Then, rest in child's pose by letting your hips rest on your heels. Relax your shoulders and be conscious of your breath for a minute.

Note how you feel after just those few short movements and breaths. Wherever you are in your body journey, what if you committed to letting your body have at least this gentle movement everyday? How might it make you feel? How can you be in your body more, everyday?

I believe there's a difference between force and commitment. If we force ourselves to move (aka: exercise), we race through the routine of choice counting down the minutes, trying to see how hard we can go, how intense we can make it for the sake of getting it done or burning the calories. It becomes black and white. All or nothing. If we commit ourselves to move, we allow wiggle room to choose what to do -- but we do it, even if it's for 5 or 10 or 15 minutes instead of the standard hour. If we commit, we can tune into our bodies and say, "hmm, what am I feeling like today?" Perhaps an exhilarating walk followed by stretching, a ballet or kickbox class, or a swim or gentle yoga, or an afternoon at the park with the kids and dog.

As you enter the busy holiday season going to parties, shopping nonstop, cooking for others, traveling to see family and friends, practice committing a few minutes everyday to get in your body. See where it takes you. See how moving the body makes you feel. Explore, tune in, be, and connect.

(And, hey, napping is a good thing too. Take it from my baby kitty Kali - it's all about balance. zzzzzzzzzzzzzzzzzzzzzzzzzzzz.....)

Come back to your breath....

(okay, so that's me in Scotland, not Seattle, but I think it captures the essence of this post!)






Two weeks ago, I went to see a girlfriend of mine in Seattle, and I just happened to arrive on the same evening that Geneen Roth was giving a book reading/discussion/signing at a local Seattle bookstore. I was soooo excited to hear her in person -- I've been a fan of Geneen for the past eight years (eight might not seem long to you, but it feels like ages to me in the sense of when I STOPPED dieting and abusing my body) -- therefore, I felt like a starstruck teenager! Geneen - this wise, brave woman - in person!

Geneen mentioned a few key phrases that evening which I've highlighted in quotation marks below -- then I've followed up with my own comments:

"Treat yourself with kindness & curiosity" -- Everytime I remind myself to be kind and curious with myself, whether it's relating to why I'm super irritable or anxious, or feeling like I could eat a whole damn cake, the edge softens. I breathe, I relax, I can forgive myself for feeling overwhelmed or fearful or anxious or whatever. I question what happened, I see what happened and why I feel xyz, then I can move on without negativity winning (or that whole damn cake - a slice will do, thank you!).

"We change the channel" or "Take the edge off" by stuffing, starving, binging, picking, purging, drinking, shopping, or fill-in-the-blank however one might run away from xyz. Why do we leave ourselves? Because we think it's too painful to sit, to breathe through it, to brainstorm how to change it, or even scarier, if we can't control it, we think we can't handle the unknown or how to "be" with it. Heavy stuff, I know. But, from my own journey, I truly believe there's a loveliness waiting to be discovered, waiting to be "tapped into", waiting to be brought to life. Just breathe and try being with it.

"Feelings don't kill us." -- You can say that again, and again, and again. And again. I'm not saying I have the answer, the magic key to ultimate bliss, to transcending and levitating. But, I do believe that the breath, staying with the breath, which helps you to stay with your sacred essence, helps you to get through the pain, the shit, the unknown. Come back to your breath, come back to your breath.

You might notice a consistent theme here. Breathe. Whether you struggle with anxiety or depression, are battling disordered eating or bad body thoughts, or simply have a to-do list that never seems to lighten, get in touch with your breath. I promise it's a major player in healing and thriving.

Lastly, to delve deeper into Geneen's latest bestseller, Women Food and God, I look forward to launching this fall's 4-week book club + yoga series starting this Saturday, October 30. While we'll discuss WFG, the bulk of our time will be spent breathing, moving, stretching, being and connecting. We have a couple spaces remaining -- don't miss out! If you're interested in connecting with your body and breath and spirit to help create a better relationship with food/body image, check out the following info! http://listentoyourbodyflow.blogspot.com/2010/09/book-club-yoga-read-talk-move-breathe.html