Rise Up

On my walk to yoga class, I saw a yellow flower reaching for the sky. There was a shift inside me as I thought about rising up. Rising up isn't about being above or being the best. It's about standing tall and being confident in who we are. Rising up is about being our best.

Forgiving ourselves for making mistakes and recognizing the lesson it shares. It's having faith in the goodness of ourselves and the goodness of others. Rising up is taking the time to see the beauty that is around us. Sometimes the goodness and beauty seems hidden, but it's there. With a friend, book or other inspiration, treasures may be discovered with a little attention, objectivity, and reflection… aka presence.

Rise up.
Rise up to eliminate negative self talk.
Rise up and get out of the gossip.
Rise up to see a different perspective.
Rise up to loosen the grip of the past.
Rise up to welcome sweet new beginnings.
Rise up to make choices that support.
Rise up to see the beauty of life in all its ups and downs.
Rise up to lift others.
Rise up.

Add "I" to the front of those statements and you've got an intention to support you in being your best today.

I rise up and hope you will join me.

Always a Yogi,

Lynn Marie

Brave & Courageous

This past year my day job presented many challenges to my values of putting people first and being authentic. My friend sent a simple email, "I saw the attached and thought of you. You are BRAVE!" and included the image to the right.

It wasn't until I received this note that I began to think about how wholehearted living is meant for the brave and courageous and how little we acknowledge those attributes in each other. It takes courage to share our most authentic selves. Furthermore, we must be brave to speak our truth and live fully without being stifled by stereotypes, opinions, doubts, and unspoken rules.

At times I found my path to be lonely. Not for lack of friends, family or supportive people but for the decisions and times of effort I had to pull from my inner strength. I could lean on others, but I found the choice to move forward, to make a difference, to honor my values and be 100% myself was always mine and mine alone. Each choice took courage.

Some of life's challenges we bulldoze through and others we view as if it is a mountain too steep to climb. Yet, we don't talk about bravery and courage as often as we exhibit it and see it in others. Being recognized as brave was an element of support I found truly helpful as I met the challenge to honor my needs and travel uncharted territory.

I imagine you or someone you know are being faced with something, be it big or small, and have the choice to defer, deflect, or avoid all together. You also have the choice to be your best self and honor your needs. I am confident that you are brave and courageous. Let's affirm this in ourselves and encourage each other to be brave and do good in the world.

Always a Yogi,

Lynn Marie

What He & She Wishes You Knew

I believe in the good in people. I think family, friends, co-workers, significant others, and strangers think and feel much more than they express. Time, fear, or other reasons may keep things unsaid. Yet our human need to connect and understand remains. I wrote this letter a few months back at a time I felt misunderstood. I needed to find a way to express my thoughts when I felt I had no voice.

As I later turned to this letter, I found it helpful to assume it from individuals I was struggling to understand. Reading it in their voice, invited me to find compassion for the person hurting, offending or disappointing me. By shifting my internal story, I alleviated my desire to react and hold anger or resentment. I found myself in a more open place.

The letter...

I am doing my best. I want to be a good (insert the person's role in your life). I realize sometimes my words, and behaviors don't match your expectations or my intention, but I assure you I'm trying. Even with all my effort and attention the wrong words come out and my actions lack luster. 

Being your (insert role) is important to me; even though it may not seem like it. I hope you join me in recognizing tomorrow is a new day with many opportunities to try again. 

Please know in your heart that those moments I do not live up to my intention or your expectations that there is no need to worry; it's not your fault nor is it about you. It's that I am human. I will make mistakes and I will fail. But also know this… I will try again. Thank you for holding space for me to learn and be better. Your patience and forgiveness are greatly appreciated.

My intention for us…

May we be willing to forgive. May we be open to new opportunities.
May we find strength to communicate from our heart's center.

Always a Yogi,
Lynn Marie

Celebrate Success - 3 Ways to Boost Yourself & Others

Our culture tends to celebrate busy-ness and stress. Can we shift the reward to the good we do in a day? I've noticed as the end of day draws near I'm frustrated about the never ending to do list and overwhelmed by the demands on my time and energy. It's a rare evening for me to sit back and think… I nailed it today. I got EVERYTHING done. Here are a few ideas I've been playing with in aiming to shift my end of day perspective and do good with my time.

• 3 Must Dos - At the beginning of the day, I identify 3 must do tasks. These non-negotiable tasks have to be small enough to be accomplished in a day. I set the expectation with myself that these are my top priorities and I must manage my time appropriately to accomplish them. It's easy to overlook the good for you tasks and label them as not necessary. If we continue to do that… yoga, walk with family, lunch with a friend, or meditation will continue to be pushed to tomorrow ultimately not getting done. 
• Quick Win - When working a big project I find that when I take a break from the project and tackle a couple small tasks my motivation and sense of self-accomplishment gets a boost. My to dos will have a star or label (QW) so that when I need a productive pick me up, I can knock out one or a few of those quick wins items. I may include an email or message to a friend, acquaintance or business. Those notes of gratitude make me feel good in sharing and I hope bring smiles to those that receive. 
• The Done List - There is a sense of accomplishment that comes from marking it off the list. Whether I'm using a digital tool like Trello or a good ole yellow post it note, I've started to keep a Done List. In aiming to keep a work life balance, action items cannot be addressed into the evening and wee hours. To avoid the "if I get this one more thing done" personal guilt trip, I review my Done List. By the end of the day, I can see exactly what I've accomplished and feel better about setting the rest down for tomorrow. 

Now that we're knocking it out of the park, let's celebrate the good we do. There's no sense in dragging a conversation down talking about what's left to do. Let's celebrate each other and our own accomplishments; here's a couple ideas to get our celebrations going.

1. In a Meeting - Start your team meeting, church committee, book club or other meeting with participants sharing a recent success they've had. This helps the group to learn more about each other and find new ways to support creating a more cohesive team. 
2. With Your Family or Friends - Instead of picking up conversation with the chores left to do or stress of upcoming activities, take a moment to enjoy what each of you have done. Share what your proud of in each other and yourself. This can be done in the car, at mealtime, or over the phone. It takes no time but helps enrich the conversation and create a deeper connection. 
3. With Yourself - Review your Done List. Reward yourself with a life giving activity or moment. Celebrate your wins (even if they are small) with a good cup of tea and 5 minutes with your book, pet, or favorite blog. Your reward may be a bath, yoga or deep breathing. Whatever celebration you find, be sure it enriches your life rather than numbing you of sensation as that reward tends to expire more quickly leaving more negative effects than good. 

Together, we can celebrate the good we do and ultimately the good in others.

May you be mindful in action and generous in review.

Lynn Marie

One Throat to Choke

It is true, one of my job titles is One Throat to Choke aka IT Systems Security. In addition to teaching yoga and running my Illuminate "business", I work in the information technology department at the West Des Moines office for INTL FCStone - a company of 1000 employees in 32 offices located throughout the world. There are only a handful of people that have administrative rights to a software system that controls access to the entire company's technology network. One wrong keystroke or misplaced character and the company goes down. The COO wants One Throat to Choke - that is mine & my colleague's.

Why do I share this? Well, many people assume that as a yoga teacher I lead this easy-going, no stress kind of life. That is hardly the case. With 40 hours in the office, an hour commute plus my own business, I utilize my yoga to find balance and connect with peace. What I share with you, is what I am learning. What has helped me navigate the trail of life.

Do you need some "YOU TIME"? A little break from work, the to dos and relationship demands... time to relax and reconnect with your spirit, body and mind? Perhaps a retreat is just what you need to nourish your body and soul. I find it essential to retreat... to step away from "daily life" for reflection, study or instruction. Having facilitated retreats for over 11 years I am thrilled to offer you an opportunity to retreat. I encourage you to give yourself a day to explore your yoga practice and connect with others at Illuminate You A Yoga Retreat Sunday, September 18 at Lake Ahquabi (early bird registration rate ends September 8).

There are many ideas enclosed in this newsletter to help you reconnect with you inner peace. Let me know if you have any questions. The September schedule is available for you to download. All in attendance are invited to look with a fresh eye and curiosity at the infinite possibilities that yoga offers our lives. Yoga is the practice of balance - mind, body, and spirit not just physical movement. The benefits of yoga are waiting for you, let's take advantage together.

Quick & Easy Ideas

Rub your Hoku. Your "hoku" is that flap of skin on your palm that connects your pointer finger to your thumb. It's also an acupressure spot related to upper body tension that, when squeezed, can minimize stress by up to 39%-- that's according to scientists at Hong Kong Polytechnic University.

Extend your Exhale. An exhale that is slightly (one to three counts) longer than your inhale will induce a relaxation response in your body.

Share your Smile. Smoke & mirrors not needed when you smile. A smile boosts your immune system, lowers your blood pressure, releases yummy endorphins, relieves stress and is contagious. And for a deep belly laugh check out DamnYouAutoCorrect - not for children.

Find Relaxation at Work

Give yourself a little break during the work day... Perhaps close your eyes and visualize the beautiful place in nature that you feel most at peace. Enjoy your breath as you immerse yourself in this visualization. Recall how you experience this place with all of your senses. For a little extra fun you can do office stretches or give yourself an ear massage.

Align Everyday

Bring our alignment cues to everyday activities...The connection we make with our bodies on the mat will influence the way you move off the mat. However, some of the alignment cues may present more of a challenge to you than others. Practice will bring better body positioning off the mat and into your life. Try it in the grocery store line, on your walk, seated at the computer or wherever else you may spend time.

Alignment cues to play with:

• Root all four corners of your feet into the Earth
• Widen your sits bones
• Tuck your tailbone
• Pull your floating ribs in and spread out
• Lengthen your side body
• Firm your shoulder blades flat on your back
• Lengthen the back of your neck
• Don't forget to breath!

The above cues are the basic elements of every single yoga pose standing, seated, reclined or even upside down. The June 26 retreat, Align with Nature, will give you the foundation and challenge to explore those actions.

Be Good to Your Heart

Office Stretches - great poses you can do at the office or anywhere

54 Health Conditions Benefited by Yoga w/ Scientific References

Be You - great reminder and tips on how to be our best selves

Reverse Your Heart Disease in 28 Days - Dr. Oz shares lifestyle tips that help those with or preventing heart dises... included is yoga to stop the heart from spasming and make the arteries more elastic