I have noticed in the last couple of weeks, as the weather has turned colder and my anxiety has gone up, that my digestive system has been a little out of whack. At first I thought it was just a period of “bad eating” around Thanksgiving that was causing this out of balance, but then I realized that it’s probably my general diet that is not in line with the season! If you also struggle with anxiety and are feeling “off” as we approach the holidays, then this blog is for you. Today I’m going to share the importance of applying ayurvedic principles to your diet to help reduce your anxiety and ease your digestive system

According to WebMD, about 80% of Americans experience a back problem at some point in their lives. And, according to the Journal of American Osteopathic Association, Americans spend $100 billion each year on low back pain alone. Yikes. After teaching yoga for 20 years, I can also add that probably in 9 out of 10 classes I teach, at least one person (if not more) will share that they are experiencing low back pain. And, let’s just add that low back pain is no joke! I personally know what it feels like to be stuck on the living room floor, unable to move thanks to back spasms. But the good news is that there is something we can do about it. Today I’m sharing how you can improve or even eliminate your low back pain with awareness, self care and specific yoga postures designed to rebalance your muscles.

Usually the first thing people tell you when you feel overwhelmed, anxious or panicked is to “take a deep breath”. More often than not, you do end up feeling calmer when you take a moment to focus on your breath. But why? In yoga, the practices of breathing are called Pranayama. In today’s crazy, chaotic world, my pranayama practice helps keep me grounded, even if I can only practice for 5 minutes a day. That’s the power of it! It’s amazing how just a little bit of breath work can impact my energy and change my mood almost instantly. Today I’m sharing the foundations of a pranayama practice so you can start using the breath to reduce your anxiety, especially in the moment, so you can feel more grounded and calm.

If you already have a morning routine, you probably understand the power that it has on the rest of your day. If you don’t have a morning routine, you have probably heard that it’s a good idea to start one. My own morning routine really didn’t take shape until COVID-19 slowed everything down. Before COVID, I found myself flailing about, reading all sorts of advice and trying to find that perfect mix of things to do so that my day would start out “right”. Unfortunately all the advice just made me feel anxious - not only did I not have a morning routine but I was also frustrated that the “text book” ideas were not working for me! If you can relate, today’s blog will help! Today I’m sharing how you can feel more grounded and confident to create your perfect individualized morning routine so that the rest of your day is a whole lot better.

I don’t know about you, but occasionally I go through periods of time where I don't sleep well or at all. Sometimes it’s just one or two nights and other times it can be much more. And when this happens, I am a crank-pot. I’m less productive, I’m quick to snap at family and friends and I generally just feel more anxious about most of life’s worries. We all know how important it is to get a good night’s sleep, but we don’t always know what to do when you can’t seem to make it happen. And although I’m not a sleep expert, I have figured out a few tools to help me sleep better when these restless nights occur. And I want the same for you! Today I’m sharing my favorite yoga, mindfulness and general tips and tricks to help you get a better night’s sleep in order to improve your overall health.

As the heat and humidity of summer comes to an end, the days become darker and the air becomes more crisp and cold as the season shifts into fall and then ultimately into winter. Warm sweaters, boots, scarfs and hats make their return from the back of our closets as we crave warm comforting foods and desserts. (YES!)  Winter can also be a wonderful time for self-reflection as we prepare for the new beginnings of spring.  The only problem is that this time of year also means excess cold, feeling overwhelmed and dealing with restless, anxious emotions.  And if you already struggle with anxiety, winter can be an extremely difficult time of year for you.  Thankfully, like with the other seasons, there is something you can do to feel more calm and grounded during the dark days of winter. Here’s how to better manage your health and anxiety during the fall and winter seasons with clarity and ease by applying ayurvedic principles to your daily life. 

Why is letting go so hard? When it comes to human interactions, I am constantly trying to control every situation, conversation and outcome.  Which just creates more suffering in my life.  Can you relate?  Maybe not specifically to controlling relationships, but possibly something else where you can’t seem to let go?  Today I’m sharing how you can start to let go of attachments so that you can reduce your anxiety and feel a bit more ease and freedom in your life.  

The season of fall is a time of abundance, prosperity and maturity. As the heat and humidity of summer starts to subside, the days become shorter and the air becomes more crisp. We crave warming and comforting foods such as stews, soups and crock pot meals. We turn our ovens back on and start to bake more. Pie anyone? There is truly something magical about taking in the colors of the leaves and the smell of autumn while feeling the chill in the air. It is that time of the year when we start to accept change as we prepare for the bitter cold of winter.

The only problem is that autumn (and ultimately winter) can also mean being too cold, experiencing dry skin or feeling restless or anxious. Thankfully, like with the other seasons, there is something we can do to find more balance and grounded-ness in our lives. Here’s how to adjust your yoga practice during autumn with clarity and ease by applying ayurvedic principles to your regular practice.

I am the first to admit that I don’t really like moving.  If I had a choice, I would prefer to sit over pretty much anything else.  Napping is my favorite.  And, even after realizing all that, I know that I feel more balanced and at ease after I move my body in some way.  And that sitting with my thoughts sometimes just feeds my anxiety and makes things a bit worse.  

I also have friends that are constantly exercising, which can lead to physical pain, injury or an over stimulated mind.  These friends tend to avoid their anxiety by working out all the time.  

So how do we find the balance?  And why is moving so important anyway?  Today I’m sharing the importance of moving your body and how to find the right balance so that you feel confident to better manage your anxiety using your own movement routine.

It’s not uncommon to hear a teacher give the instruction to “listen to your body” during practice. But what is your body trying to tell you? This week, Michele and Steve will help you interpret what you’re experiencing in a pose, and discuss how, with that understanding, you can appropriately work with your physical “edge” during practice.

There’s something about reading motivational quotes, especially when I am feeling anxious, that help put things into perspective and calm my overthinking mind.  They also act as little reminders that “this too shall pass” and that I can overcome anything.   

Here is a list of my favorite quotes about overcoming anxiety.  I hope these provide the motivation, encouragement and support you need to feel a little less anxious and a little more confident to take on whatever life throws at you.  

Although I had been practicing yoga for a long time, my first formal introduction to Pranayama was during my 300-hour Kripalu Yoga Teacher Training in October 2017. I had practiced many of the techniques before 2017, but I never really understood the true impact of pranayama until my amazing teacher, Larissa Hall Carlson, opened my eyes to its incredible power. With each practice, I felt grounded and light, clear and open, joyful, happy and satisfied. I absolutely fell in love. Each time I practice, I feel more alive. And I want the same for you! Today I’m sharing the foundations of a pranayama practice so you can begin to explore these practices in order to improve your overall well-being and feel more alive.

Not only is our world full of distractions, but for those of us that struggle with anxiety, our overthinking minds fill up with intrusive thoughts about the past or future that have nothing to do with the task at hand, leaving us feeling scattered, forgetful and frustrated! And if you are anything like me, you might even beat yourself up for not being able to concentrate. Or at least that’s how I used to handle my lack of focus and concentration. But I’m here to tell you the good news! You can learn to cultivate a more concentrated mind, even when it feels almost impossible, so you can reduce your anxiety in order to feel more calm, creative and confident in your life.  

If I had $1 for each time I said, “I’m sorry”, I would be a multimillionaire. I am an over-apologizer. I have been most of my life and until recently I thought I was apologizing to be polite and compassionate toward others. And although those are great reasons to apologize on occasion, over-apologizing because of my anxiety has become an involuntary response and it usually has nothing to do with me actually feeling remorse. If you can relate, I’m here to tell you there is good news! We can absolutely do something about this! After reading today’s blog, you’ll learn how anxiety impacts your need to apologize and how mindfulness techniques can help, which will give you the confidence you need to stop over-apologizing and reduce your anxiety.

Today I’m going to share why it’s important to warm up the joints and spine before any exercise or yoga practice and the 10 movements you can do daily to keep your body healthy and happy.

Our world is a pretty chaotic place right now. As a society, we seem to be more divided than ever.  

Whether the topic is politics, the pandemic, the vaccine or social justice issues, opinions from both sides are very high and heated.  People can no longer have a conversation with someone they disagree with for fear of being judged or canceled.  Family and friends are divided and some no longer talk to each other.  In general, we seem to have lost the ability as a society to see the good in people and to be open to another’s opinion and perspective.  And there doesn’t seem to be anything we can do about it. BUT- there is! We can practice gratitude. In today’s blog I’m sharing how a gratitude practice can begin to shift your own negativity bias so you can reduce your anxiety, improve social connections and feel happier in life.  

“Have you tried meditation - I hear it’s really good for you!”

*CRINGE*

I’m not sure about you, but getting that question used to make me shutter. And I’ve been practicing yoga since 2000! There was no way that meditation was going to quiet this overthinking mind. Not to mention that the idea of sitting with my crazy, anxious thoughts was too scary to even consider. That is until I realized during a required 9-day intensive meditation teacher training in 2016 that meditating was not about quieting my mind, but more about watching my thoughts in order to change my relationship to them. And now, I use meditation regularly to soothe my anxiety - and about 500 other things! If you are anything like I used to be, you want to keep reading! Today I’m breaking down the basics of meditation so you can understand and apply a few simple techniques to help you feel more grounded and balanced during your day, even if your time is limited.

You may not notice it, but if you’re reading this article, you’re breathing. A lot. In fact, on average, we take more than 20,000 breaths every day! We do plenty of breathing, but are you breathing well? This week, Steve Sampson gives us a look at the mechanics of breathing, what differentiates between efficient and inefficient breath patterns, and how your yoga practice comes into play.

When I first started my yoga practice in 2000, I had NO desire to meditate.  In fact, I didn’t think it was possible for someone with anxiety to completely quiet my mind.  Each time I tried to meditate, I got frustrated because my overthinking mind would kick into gear and I didn’t think I was “doing it right.”  So, eventually I stopped trying. 

Has this happened to you?  

If so, I’m happy to share that since 2016, when I was forced to learn how to meditate as part of an advanced yoga teacher training certification, I have been meditating regularly to better control my anxiety and I want the same for you! Today I’m going to share the basics of meditation so that you can use it with confidence to reduce your anxiety as well.  

Being caught in an anxious moment can be extremely debilitating.  How you feel during that moment can range from butterflies in your stomach to a full-on panic attack. And while it’s normal to experience anxiety from time to time, I’m talking about the feelings you have due to an anxiety disorder. 

During an anxious moment, you’re left feeling overwhelmed, scared, and unsure of what to do next.  I get it because I’ve been there too - A LOT.  And even though I still have anxious moments, I’ve learned how to remain more calm and relaxed, and I want the same for you. Today I’m sharing how you can better manage your anxiety with confidence and ease by using mindfulness techniques during anxious moments.