Awareness, Empathy, and Emotions

Here’s one more reason to meditate if you want to rule the world, or like, read and empathize with other people and stuff.

The insula and linked circuits activate when you experience strong emotions such as fear or anger; they also light up when you see others having those same feelings particularly people you care about. The more aware you are of your own emtional and bodily states, the more your insula and anterior cingulate cortex activate – and the better you are at reading others (Singer et al. 2004).

Rick Hanson, PHD. and Richard Mendius, MD. Buddha’s Brain, The practical neuroscience of happiness, love, and wisdom. Chapter 8, Two Wolves in the Heart.

The insuwhat? “The insula plays a role in diverse functions usually linked to emotion or the regulation of the body’s homeostasis. These functions include perception, motor control, self-awareness, cognitive functioning, and interpersonal experience.” In other words, it’s to blame, or praise, for a lot of things. You can read more about the insula to your heart’s content on that good ol’ Wikipedia.

Picture courtesy of spacesuityoga.com. Hmm... chocolate cake.

An illustrated guide to your insular cortext, courtesy of spacesuityoga.com. Hmm... chocolate cake.

Right Here, Right Now. Applying Mindfulness to Your Eating.

If you’ve been to any of my yoga classes recently, you probably have noticed that I’ve been talking you through a meditation I call Global Observation ™. (Okay, the tm part is just in jest… for now ;) )

Global Observation is when you sit and notice everything, not only the bones and muscles and what they’re doing, but also the five senses and what they’re experiencing. What can you smell? What can you hear, both loud and faint sounds? Wherever your hands are, what is the texture of what you’re touching? And what does your mouth taste like right now?

I’ve been practicing this on my own for a little while, and there’s something exquisite about tuning into the senses. If nothing else, for me, this exercise gives me an appreciation of having all my senses working. As XTC would say in the song Senses Working Overtime, “And I can see, hear, smell, touch, taste. And I’ve got one, two, three, four, five . Senses working overtime. Trying to take this all in.”

Either as a coincidence, or as a result of something syncing, the other day, I found another article submission to my blog from Seattle yoga teacher Melina Meza about eating mindfully. “What if eating became a part of your meditation practice?”, she asks, and accurately diagnoses our (and by “our” I mean “my”) eating habits:

In the western culture, people are not fully conscious of the fact that they are eating; instead we are busy driving, typing at the computer, watching the TV or a movie, reading the paper or discussing politics or the latest Facebook events while hanging out with friends.

Oops, guilty as charged. Melina, have you been spying on me? I wonder if I can be mindful of the fact that I’m eating *and* reading the paper, or… driving? From the article, my guess is Melina would say no.

If we were to apply mindfulness to eating, we would start by choosing a special, clean place to eat each meal, free of clutter and distractions. I believe it is valuable to choose a specific comfortable seat just for eating (like you do for meditation) other than your couch, desk, bed, or car because it promotes conscious conscious eating…

There is a classic saying, “Where your mind goes, your energy will follow.” So, why not focus on eating when eating, to prepare your digestive organs to process the nutrients?

Well, gentle readers (I don’t know why I love saying that), let your mind and energy wander over the the full article with tips on how and why to apply mindfulness and the wisdom of Patanjali’s first yoga sutra, to your diet: Melina Meza – Right Here Right Now. [PDF]

You hoomans and ur silly diets.

You hoomans and ur silly diets.

Yoga for Climbers is Back in Ballard!

Climbers, Yogaers, it’s time we bring sexy… err… yoga, back to Ballard!

On Wednesday, May 5, 2010, there’ll be two good causes to celebrate: Cinco de Mayo, and the inaugural class of Yoga for Climbers at Backside Bow Yoga.

On Belay:

  • Concentration skills during climbing
  • Breathing techniques
  • Stretches to prepare for climbing and de-pumping after a climb
  • Common climbing injuries

Climb On:

  • Where: Backside Bow (Google Maps)
  • When: Starts Wednesday, May 5, 2010. 7:45 – 9:00 p.m.
  • 8 week series, once a week: $100
  • 6 week series, once a week $80
  • 4 week series, once a week: $60
  • Contact: backsidebow@gmail.com, 206.550.3358.

I teach yoga with a strong influence by Alignment-based methods . I also draw from these two books: The Self-Coached Climber: The Guide to Movement Training Performance, and The Rock Warrior’s Way: Mental Training for Climbers.

These classes are appropriate for anyone new to yoga and practitioners looking to apply their yoga experience to climbing. While the classes are designed to build on one another, drop-ins are also welcome. Seriously stoked about this, and hope to see you there!

Nikki Chau climbing at Frenchman Coulee.

Nikki Chau climbing at Frenchman Coulee.

Seattle Rock ‘n Roll Marathon, meet Rock ‘n Roll Yoga

If you ran, run, or thinking about running in the near and far future, yoga can be a complement to improving your strength, flexibility, and minimizing injuries. Those pesky sports injuries, we’ve all been there and back, and back there again. They are inevitable. Some of those injuries, however, are avoidable.

Running injuries can be caused by imbalances in the body that the way we run causes and exacerbates.  Yoga brings balance to the body, and a consistent, committed practice can help increase your lung capacity, endurance, physical and mental strength, enabling you to run longer, smoother for many years to come.

As a nod to the upcoming Seattle Rock and Roll Marathon, I’ll be teaching an 8-week yoga series creatively named Rock ‘n Roll Yoga at Village Green Yoga in Issaquah starting Monday, May 3, 2010, and will go through Monday, June 21, 2010.

How We’ll Rock:

  • Common runner’s stretches and how to do them correctly
  • Yoga poses that alleviate sore feet, painful backs and knees, tight hamstrings and hips
  • Breathing exercises to aid with increasing the lung’s capacity
  • Strategies for mental training and preparing for the marathon
  • There will be an optional short run before class.
  • I’ll incorporate songs for rhythm and pacing while running.

How We’ll Roll:

  • Where: Village Green Yoga
  • When: 8 Monday nights, starting May 3, 2010 7-8:30 p.m. Optional short run at 6:30 p.m.
  • Cost: $108
  • Contact: info@villagegreenyoga.com, 425-657-0411

I’ll be bringing an alignment-based approach to the yoga series to restore balance in your body. My syllabus will be based on Jean Couch’s Balance Yoga and her book, The Runner’s Yoga Book: A Balanced Approach to FitnessWith this focus, this class is beneficial for all running/walking activities, such as soccer and hiking.

The body will not and cannot be rushed. Anyhow, the journey is the point, not the result. And, paradoxically, the more you are involved in the journey, the more easily the results come. – Jean Couch

Me at the 2008 Portland Marathon finish line

Me at the 2008 Portland Marathon finish line

Study Sanskrit in Seattle with Kathryn Payne

Two years ago, when I decided that I would enroll in a yoga teacher training, I had no idea that I would be learning Sanskrit. Quite frankly, I didn’t even know such a thing existed, that’s how “not with it” I was. And now, I cannot be more glad to have been exposed to this ancient language, and that I have access to continue my studies with American Sanskrit Institute teacher Kathryn Payne.

This coming May, 2010, you too, can read Sanskrit. No, really, that’s not an exaggeration or me just being facetious. It’s a promise. Kathryn will be conducting two workshops, Part 1 taking place May 22-23, and Part 2 on May 29, and I whole-heartedly recommend them.

From the flyer:

The first step in learning Sanskrit is to develop an intimacy with its sounds; become familiar with their exact location, feeling their force and power, and the unique way they vibrate the palate and engage the breath. Above all, enjoying sound is at the heart of our program.

The 14 hour Sanskrit Training is an educational adventure that will give you a permanent connection to the beauty and energy of Sanskrit as well as a dynamic model of yoga in the classroom that supports a natural and effortless focus.

Knowledge of Sanskrit makes it possible to grasp the subtleties of yoga, whose body of teachings are written in Sanskrit. Since ancient times the practice of yoga has included the study of Sanskrit and the chanting of Sanskrit mantras to induce calm and clarity in meditation.

Sanskrit is integral to yoga – its pure and sacred sounds essential for harmonizing and balancing the mind. This Sanskrit training will teach you how to approach the language of yoga – as a yoga – that is both enjoyable and inspiring.

By the end of a weekend you’ll be reading this sutra, savoring the precise pronunciation and pure energy of Sanskrit, and gaining direct access to the ancient wisdom of yoga encoded in this sacred language.

Where:
Sound Yoga in West Seattle
5639 California Ave Southwest, Seattle WA

When:
Part 1 – May 22 and 23, 2010
Saturday and Sunday, 11:00 a.m. – 6:00 p.m.
Part 2 – May 29, 11 a.m. – 5:00 p.m.

Tuition:
Part 1 – $225
Part 2 – $95
Refundable less $25 by May 14, 2010.

Contact:
Kathryn Payne
kp@islandyogacenter.com
206.778.5805

Get the printable flyer: Kathryn Payne’s Sanskrit Workshop May 2010

You'll read this by the end of the weekend with Kathryn

You'll read this by the end of the weekend with Kathryn

Why Yoga Classes Are Not Taxed in Washington State

After having some conversations this past weekend, I realized that there is a general confusion out there on whether or not yoga classes are taxed in the state of Washington. As far as I know—as of this writing of April 2010—Yoga, Tai Chi, and Qi Gong classes are not taxed, according to Excise Tax Advisory 3003.2009 [PDF] of the Washington State Department of Revenue, issued February 2, 2009, which states:

The Department generally presumes that classes offering the traditional practices of Yoga, Tai Chi and Qi Gong do not constitute “physical fitness services” because physical fitness is a secondary or incidental benefit of these classes, but it is not typically the primary focus.

It has not always been this way. In November of 2008, yoga studios in the state were audited and told that not only do they need to start charging taxes, they also need to pay back taxes. Suzy Green-Cindrich, a yoga teacher who opened Three Trees Yoga after graduating from Pacific Yoga Teacher Training, pushed back at the State with other teachers and studios. Thanks to their effort, the state receded.

From the same Seattle Times article linked to above:

The backlash by the yoga studios made the agency reverse course. “We decided the yoga people had made a very good case that yoga, and similar kinds of things, are not really what most people think of as physical fitness,” Gowrylow [the spokesman for the Department of Revenue] said.

So, thank you Suzy and everyone who fought hard for this realization from our tax and legal system. And thanks to the Washington DoR for this acknowledgement.

Addendum: Jean Massimo of Village Green Yoga alerted me that yoga studios do in fact pay a service tax, but not a sales tax.

funny-pictures-cat-does-your-taxes

Yoga with Nikki – Spring 2010 Schedule and Updates

Hey guys,

I’ve spent the last couple hours doing maintenance around here, and here’s what’s happening, online and elsewhere.

Added:

Updated:

Coming up:

I’ll be writing individual posts and descriptions for these, but here are three great fun upcoming 8-week series I’ll be teaching all of May and June:

  • Yoga for Climbers at Backside Bow: every Wednesday night starting May 5, 2010. 7:45 – 9:00 p.m.
  • Yoga for Newbies at Village Green Yoga: the biggest one yet until we resume this popular series again will start Thursday night May 6, 2010. 7:00 – 8:30 p.m.
  • Rock ‘n Roll Yoga at Village Green Yoga: this is a series focused on running with a nod to the Seattle Rock ‘n Roll marathon at the end of June. Every Monday night starting May 3, 2010. 7:00 – 8:30p.m. An optional easy run meets at 6:30 p.m.

Special Discounts:

  • At Village Green Yoga: Yoga Bling Relief. All current students in the Newbies get 10% off of mats and mat bags in the boutique.
  • At Village Green Yoga: Tax Day Relief. All current students get *free* yoga classes with Nikki on Monday April 26 and Thursday April 29.
  • At Taj Yoga: A Devilish Deal. $60 for a 6-pack Yoga Happy Hour class card, to expire after 60 days.
  • At Taj Yoga: Tax Day Relief. From April 15 to April 25, all yoga classes with Nikki will be 50% off when you buy any class card.

Alright! Lots of exciting things happening around here. I’ve been running around town interviewing yoga teachers and asking them to talk to my Flip camcorder. I recently hung out with Yoga teacher Cora Wen in San Jose and got some great yoga video tips from her. So, lots of things to check back for on this blog. See you here, on the mat, and around town!

Sometime stuff happens when you turn the corner.

Sometime stuff happens when you turn the corner.

The Years Shall Run Like Rabbits

One of my favorite movies of all time is Before Sunrise, which I have seen so many times the disc is completely scratched up. One of the memorable scenes that seems to be permanently stuck in my mind is when Ethan Hawke’s character recites the poem As I Walked out One Evening by W.H. Auden.

‘The years shall run like rabbits,
For in my arms I hold
The Flower of the Ages,
And the first love of the world.’

But all the clocks in the city
Began to whirr and chime:
‘O let not Time deceive you,
You cannot conquer Time.

These last days, as the calendar says it’s time for Spring, though the weather in Seattle today violent disagrees (heavy rain and 30mph wind), these lines remind me: ‘O let not Time deceive you. You cannot conquer Time.

Time goes fast, we keep hearing that. We keep hearing these clichéd phrases until they become tired like that proverbial broken record, but there are moments when they hit home so close that you finally get what they are all about, then they become true on a cellular, experiential level.

This month marks exactly one year since I finished my 200-hour training from Pacific Yoga, a 9-month program that sent me deep into the woods of yogic studies. It left me bewildered, confused, amazed, and humbled. Next month this time, I’ll be graduating from the 500-hour teacher training, a program that I started a year ago.

This morning when I was gathering my training attendance records, I went over the schedule of each session with mixed emotions. I was proud that I had been exposed to so much material, and I was a bit nervous because I don’t think I remember every single thing I’ve learned. But that anxiety did not last very long. I was immediately reminded of how I’m still going over the material that I learned in the 200-hour training, how everything I learned continues to emerge for me to grasp, understand, and learn them again.

I’m comforted by Yoga Sutra I.14, which is something of a personal mantra as of late. I learned this sutra in my 200-hour training, and it’s taken over a year for me to get it.

Satu dirgha kala nairantarya satkara asevitah dridha bhumih – YS 1.14

This sutra roughly says that there are three things that make a practice is firmly rooted and becomes stable:

  • dirgha kala: a long time
  • nairantarya: without interruption
  • satkara: devotion

I’m comforted by knowing that when May rolls around and Graduation day comes, and it will be here soon enough, I won’t really have to be “done”. I’ll still have some time to continue to do whatever work is left to do, which is endless, really. “Your certificate is a certificate to begin your studies,” Judith Hanson Lasater said once.

Having said that, I also know that I don’t really have *that* much time. Recently, a family friend passed away completely unexpectedly, and her untimely death shocked all of us to the core. My mom celebrated her 60th birthday yesterday. We were sitting at the kitchen table talking about it last week when she looked at me tenderly and said, “You’re 28, you turn around, and you’re 60. Time goes so much faster than you think.” I nodded and looked at my mom, I mean really looked at her, trying to capture what she looked like, because I’ll want to remember that exact moment when I turn 60.

In one of her talks, Pema Chodron cited Suzuki Roshi: “Knowing life is short, enjoy it day after day, moment after moment.” Sure, it’s easy for *them* to say that, but what about me? Me who’s got enough Vata to bottle energy drinks for an army? Me who’s constantly distracted and checking my iPhone and the latest tweet and blog and facebook status and what’s hot, what’s new, what’s latest, everything but what’s here and what’s now?

I’m practically a lost cause, running after anything that’s shiny, promising instant gratification and an escape from this mundane moment. My saving grace is yoga. Over these past two years of immersing myself in the teacher trainings, attending workshops, and committing to a daily meditation practice, I have occasionally caught glimpses of what it might be all about, that, “enjoy it moment after moment” thing. You cannot conquer time, but you can learn to be its companion.

To me, that’s what the practice is about, and it’ll take a long time, being consistent, and lots of dedication.  I will not let Time deceive me, and I will not deceive it. I’m humbled by Time, and I will let it run its course. In the meanwhile, all I can do is continue to practice with what I’ve got, one day at a time.

To all you guys reading this, kudos to you for committing yourself to this practice, or any practice for that matter. Kudos to you for showing up, and committing your mind, and body, and time, to whatever it is that floats your boat: climbing, painting, singing, writing, dancing, etc. All I can say is, if that’s your thing, and it’s doing you good, as long as it feeds you, it doesn’t matter where you are in the process, just keep going.

When I’m 60, or 70, or 80, if I will have learned to sit or lie down in Savasana and not think of a million and one things having nothing to do with that current moment, I will probably tell W.H. Auden, “Ha! See? I *can* conquer time.” At which point I’ll remember the movie Before Sunrise and think of all my favorite scenes, and poof, there will go my mind again.

Color-coordinated mother and daughter. With my beautiful mom on her 60th birthday.

Color-coordinated mother and daughter. With my beautiful mom on her 60th birthday.