Happy Beltane! It’s the official beginning of summer in the northern hemisphere according to Celtic custom, a lovely positive energy worthy of celebration.

In my corner of the world, I’ve become enamoured with humming. Yes, humming!

There is a very old Yogic practice of humming breath called brahmari, inspired by a type of female black bee. It’s simple, and I invite you to try it yourself, especially if you have a noisy and easily distracted mind.

First, notice the quality of your mind and thoughts in this moment. Not to judge or to “fix”, but to simply register a base line.

With a relaxed and lengthened spine, make a humming sound as you exhale. See if you can get your lips and skull to vibrate. Inhale through your nose in a natural way, and hum again as you exhale.

If you want to get fancy, you can play with pitch (high and low notes) to calibrate a pleasant resonance for yourself. You can also explore humming  quietly and with more volume. Give yourself permission to play!

Try about five rounds, where one round includes an inhale plus an exhale. Afterwards, sit quietly and breathe naturally for about a minute. Or longer if you like.

Ask yourself this: what is the quality of your mind after your experiment? Is it quieter, smoother, emptier? Do you feel more stillness or peace? Do you feel more like yourself, and not so much pushed and pulled around by outside forces?

This pranayama technique is very effective in quieting the mind. It is also very helpful in preparing the way for meditation. My teacher always said that meditation can’t be taught, but conditions can be created for it to arise spontaneously. This is one of those ways.

I’ve also been doing some research recently on the vagus nerve, which is getting quite a bit of media mention these days. This set of nerves comes from the brain and meanders through the vocal cords, back of throat, heart, lungs, breathing diaphragm and weaves through all the other organs. When these nerves are toned, they initiate our relaxation response. This parasympathetic nervous system response supports resilient immune function, good digestion and optimal reproductive health. It also lowers blood pressure and reduces stress. Isn’t this wonderful news?

Humming is such a simple way to attune our vagus nerve. We don’t need any fancy equipment, and we can do it any time we like. Singing and chanting also work. In addition, the positive vibration of these practices pushes out any negative impressions in the mind.

So hum away! You have a pharmacy within you, and this is a simple and elegant medicine you can use at any time.
May we hum (or sing) our way to inner harmony!

Thank you for your loving presence and un-dimmable radiance! Whatever happens in life, let’s remember the light within us. It is what animates every aspect of ourselves. It is this potency that knits us together in our mothers’ wombs, heals a cut or a broken bone, and can also heal a broken heart in a way that leaves it bigger than before.

Well, it was finally my turn to get knocked out by the Covid virus. I picked it up at the end of August (2023), and am still experiencing lingering fatigue at the time of writing this. What a ride it’s been.

I’d like to share a little bit about my journey, with a caveat. I believe that everyone will experience Covid and their healing in their own unique way. I am not an expert on this subject; rather this is my first-person account and it is a work in progress. At the same time I hope that something in my story might be helpful for you.

It’s likely that I contracted the virus at a Somatics weekend immersion program I attended at the end of August. The program was amazing: the attendees, the topics, the teacher. Would I have skipped this experience so as not to have had Covid? No way!!!!! However, of the thirteen people who attended, only three of us got sick. That makes me very curious about why some people contract the virus when exposed, but other do not…. But that is a topic for another time.

For me it started with a headache, a slightly scratchy throat and some aching muscles and joints. That evening I rested negative, but the next morning everything was worse and the test was positive.

I left for the cottage as planned, and it’s a good thing I left early. If I had waited any longer I wouldn’t have had the energy to manage the drive.

It was fascinating (and more than a little horrifying) to witness the chaos that began to erupt in my thoughts. What did I do to deserve this? Why me and not all the others? What did I do wrong? Who gave it to me?

This mental mayhem was very compelling and it was overwhelming. I was mired in blame, judgement and shame. Luckily wisdom eventually glimmered through, and I remembered that these were only thought forms masquerading as reality. Although they appeared to be solid, they were both taking me on a wild goose chase and robbing me of precious energy. And that energy was vital for my healing, not for fortifying my illness.

Once settled at my destination, my fever spiked. I began to question the wisdom of my decision to be in a secluded place, far from both neighbours and medical assistance…

And then I realized I had no choice other than to surrender. I had to surrender to what was happening, to where I was, and to what I knew. I was in a quiet forest, with fresh air and solitude. I had no energy to move, but I knew how to do yogic cooling breath. I lay down and practised. And kept going. After about one hour, I realized that I had fallen into a restful doze. My fever had come down, and my mind had become quiet.That’s when I knew everything would be okay.

That’s also when I stopped viewing Covid as an enemy, and began to welcome it as my teacher. By necessity, I had to trust that the medicine I needed was in me and around me. I relied on very gentle Yoga and Somatics. I could barely move my body, so I leaned in to the breathing and meditative practices of both. I listened to the recordings from the immersion I had attended, and they always brought me to a deep, still and silent place within. I knew I needed to conserve whatever energy I had and I needed to channel it in the direction of healing. Any worry or anxiety depleted me, but rest and peacefulness replenished me.

By necessity, I chose peace. I had to. And I chose it over and over and over again: in my mind, my body, my actions.

I started to embrace my forest surroundings as a sanatorium. I rested outdoors on a camping cot in the fresh air. I managed some short walks and praised the trees. I prepared simple healing meals. I hydrated. I cancelled many appointments. I rested. I counted my blessings. I appreciated all the little miracles that revealed themselves to support me; they reminded me that magic was always available if I stayed open to it..

I am writing this newsletter about four weeks in to my Covid experience. I was very, very sick for about three days. After that there was a little improvement every day and I was symptom free after about 2 weeks. The fatigue continues, although my energy levels get better every day. I continue to give myself permission to listen to my body. She wants to rest! A lot! And I want to remember the lessons that have blessed me.

You may wonder how it is that a “Yoga Therapist” is still healing, but that’s how it is. Sometimes we need to become the medicine we need ourselves. And perhaps in this way, we might also hold a lamp to encourage others on their own healing journeys.

I see Covid now as my beautiful teacher, and I continue to learn within this experience. It feels more valuable to lean in, than to fight or resist. Covid has appeared in my life not against me, but for me.

This process is still moving within me. I feel our world is in a time of quickening, and we are all being called to grow in ways we may never have imagined possible. Some call it “The Great Awakening”, and we know that paradigm shifts can unsettle us and bring discomfort before the transformation dawns.

Nonetheless, as each one of us touches in to our true nature, each one of us shines more brightly. And when we shine more brightly from our authenticity, we add more love and beauty into the frequency of the world. As we help ourselves in this way, we also help everyone and everything else.

Let’s do it!

How many times have you heard the phrase “no pain, no gain” as a recipe for excellence? It’s high time to break up with this idea.

Here are three reasons why it doesn’t work, especially when we are applying it to progressing with our physical bodies. (I thank Candia Raquel for this list.)

1. It’s aggressive.
2. It’s violent.
3. It inevitably ends in injury or pain.

That paradigm is over, and it’s time for something new and better.

Instead of using our minds to push and prod our flesh into “perfection”, we can link our awareness and our physical bodies in a spirit of collaboration, kindness and mutual respect. So much more is possible this way.

We can explore what it means to move slowly with awareness, focussing on fluidity and ease.  We can prioritize the quality and integrity of our movements, over their external appearance. We can discover our own first-person experience of wholeness. We can learn new and better ways to move, rather than falling into habituated patterns or looking for validation from outside ourselves.

This approach is especially valuable when we are working with chronic pain and tension. There is no benefit whatsoever in stretching or strengthening a tight muscle!  We need first to release long-held unconscious gripping patterns at their root within the nervous system. This release is fundamental to healing and wholeness.

Let’s also remember that pain is the body’s way of telling us that something needs to change. Loving kindness, along with deep listening and moving with awareness, is the new way forward.

I embrace this somatic approach in all my classes and sessions. If you would like to experience the application of these principles in Yoga, QiGong and Living Somatics lessons, please check my online teaching schedule. These strategies have changed my life for the better, and I love sharing them with others.

art by Anita Burnaz

I am pleased to offer two free Somatics lessons in February. Experience what it means to move slowly, with awareness, and within a range of movement that prioritizes ease.

This methodology re-calibrates our nervous systems, reduces pain, improves posture and well-being, and brings suppleness to our bodies and minds. And these are  just a few of the benefits.

Each lesson is one hour, which includes a short introduction to the method and an opportunity to share afterwards, or to ask questions.

All you need is your willingness and curiosity, and a place to lie down. This could be on a yoga mat on the ground, or even on your bed. Wear comfortable clothing that allows you freedom of movement, and have a few pillows or folded towels available to use as props if they are needed.

Please email me if you would like to experience one or both of the following sessions:

Saturday Feb. 12, 10-11am. “Freeing the Hips” and/or

Saturday Feb. 19, 10-11am. “Activating the Core”.

These lessons take place over Zoom, and you are most welcome to attend.

A fresh look at New Year’s Resolutions?

Happy New Year to All!

2022 brings us a mixed blessing…. on one hand, we have an opportunity for a fresh start. On the other hand, we feel the weight of Covid fatigue more than ever as we approach the two-year mark of this world pandemic.

As turmoil continues to churn around us, we need to find an oasis within ourselves. We may not be able to change what is happening around us, but the good news is that we can shift our perspective.

In Yoga, this is called pratipaksham bhavananam. It is the ability to cognitively reframe a situation, so that we gain strength and purpose, and can continue to take action steps in a positive direction.

Each one of us has this privilege and duty.

Too often, our New Year’s resolutions are so grand, that we cannot help but fail. This simply adds more stress to our already complex lives…

The key to change is “digestible bites”. This means taking small steps towards our goal on a daily basis. Over time, these small steps add up to measurable change. And we don’t strain ourselves along the way.

What might this look like? I’ll share an example from my own life: losing my menopausal weight gain.

I’ve been on many diets over the decades, and all of them have worked for a while…. until they didn’t. I would fall off the wagon, overeat, regain the weight, and feel like a failure. Most of them had to do with restriction.

Now, I value health above all. I want to feel good inside AND I want to be healthy. Physically and emotionally.

A Yogic perspective on nourishing ourselves well, is to keep 1/4 of the stomach empty. This means a stomach that is approximately 1/2 full of solids and 1/4 full of liquids.

Let’s reverse engineer this, and look at some simple steps that support this goal.

For a long time, I didn’t know how to tell when I was approaching satiation; I would always rush past that point and find that I was stuffed. That did not work. In addition, it led to indigestion and bloating.

Now, I follow four simple protocols.

1. I take a few moments before I eat, to become calm and settled.
2. I chew slowly and thoroughly, and put my utensil down between bites, and
3. I pay attention to “the first burp”, which tells me that my digestive system has all it can handle for that meal. That’s when I stop.
4. I eat three meals, and do not snack in between them.

These simple rules come from Ayurveda, the “sister science” of Yoga. It is a common sense, natural way to find balance and harmony.

This approach works beautifully for me. It’s simple, and it has been life-changing. I feel lighter, and I definitely feel healthier. I have learned to value nourishment over restriction, and this is liberating.

And if I overdo at a meal (like at a holiday feast), I just start fresh at the next meal. Without beating myself up.

We need to be gentle with ourselves, as we implement new habits!

Perhaps the one New Year’s resolution we could all take on, is self- compassion. That goes a long way in these challenging times.

Here’s wishing you gentleness and health today and always.

Fall is upon us here in the Northern Hemisphere, and it is a perfect time to slow down and go within to reflect on where we’ve been and where we are going. It is said that the veils between the inner and outer worlds are thinner now, so we can dive deep, and tap into what lies at the heart of things. It’s also an ideal time to connect with our ancestors, and to ask for their guidance.

Perhaps you’d like to book a Tarot reading? I am offering a “Scorpio Special” for the month of November!

This is a 30 minute Zoom reading for $30 CAD. This includes taxes, a recording of our session, and a beautiful photo of the cards that show up for you.

Tarot uses archetypes, imagery and colour as a mirror of our inner state. We choose the cards together in a meditative state, and they reflect your intuition, emotions and inner knowing.

A reading is like talking to a loving friend, who tells it like it is with clarity and kindness. You’ll feel seen, heard and refreshed after a reading.

Contact me at karusia@shaktiflow.com with any questions, or to book your reading.

The Global Yoga Therapy Day Conference takes place online August 13-15, and this year’s theme is “Therapy for the Ages”.

This is a rich experiential and educational conference for healthcare professionals, yoga professionals and individuals interested in how Yoga Therapy can be holistically used to create better health and wellbeing for all.

Yoga Therapy offers techniques to bring peace and harmony to all parts of ourselves: in body, mind, emotions, and spirit. A wealth of information will be shared by seasoned experts and new voices alike, and will cover all aspects of Yoga as a healing modality. (Yes, there is much more to Yoga than its physical postures!)

I am delighted to present a Community Session on “Care and Feeding of the Joy Body” on Sunday August 16 at 6pm EDT. We will look at the anandamaya kosha, and find out how to cultivate and circulate Joy as a medicine in its own right, as well as in combination with other modalities. This will be an experiential session for all ages and abilities, and will combine lecture with breath, movement and visualization practices.

As we continue to navigate the personal and collective challenges of our Covid-coloured world, Yoga continues to offer us stability, perspective and ease.

I invite you to discover more of the facets that make up the jewel of Yoga. Please explore the link below. I look forward to “seeing” you at GYTD this year!

Global Yoga Therapy Day

I’d like to share a post that I wrote for a wonderful group of learners engaged in  the study of Radiant Lotus Women’s QiGong RLWQ). Breath practices are a very important part of both Yoga and QiGong, but there is no “one size fits all” style of breathing. I specialize in breath management, and often listen carefully to the volume, pitch, pace and quality of an individual’s respiration for subtle cues. In addition, I observe where breath moves (or doesn’t move) in the body. Breath has its own language, and can be both diagnostic as well as cure. Understanding the subtleties of breath is especially important during Coronavirus times. I hope you enjoy the following letter, and find something that supports you.

Many of us in this group love Yoga and QiGong   We long for women’s forms of both; forms that speak to our unique bodies, experiences, strengths and cycles.

Like any other muscle, the glottis can be held too tightly. There are many reasons for this, that range from misunderstanding to pushing too hard. Here is another case, where “less is more”. When making ujjayi sound, the feeling inside the throat itself is best likened to that of a yawn. This maintains spaciousness in the throat, which supports freedom in our throat chakra, the center of self-expression (aka the 4th dantian in Radiant Lotus Women’s QiGong).

I wish you great joy and wonder in your explorations and self-cultivation

Let’s be honest, these last 6 months have been challenging and nerve-racking! We have all experienced some amount of overwhelm, anxiety, worry, loss, fear, grief. And these emotions use up a lot of life-force energy, don’t they?  When this happens, our immune systems take a beating, and our coping resources wear thin. We all have a certain amount of reserve energy within us, that helps us weather crisis and challenges. There’s a good chance that we have used up all, or most, of this “back up battery power”. Now that we are entering our seventh month of pandemic times, it is crucial for us to find productive ways to replenish our reserves, and keep going in the best way possible. Our immune systems and our mental well-being depend on this.

A Love Note From Ayurveda: How May I Help?

Ayurveda is often affectionately called a sister science of Yoga. Let us look briefly at the Sanskrit meaning of the name. Ayur means life, and Veda means science or wisdom. So, Ayurveda teaches how to live wisely in order to promote physical, mental and spiritual health and longevity. Since everything is interconnected in both the Yogic and Ayurvedic world views, we see ourselves as part of creation. This is contrary to teachings that imagine the human being as having dominion over other forms of life; instead, we are led to a paradigm of ecology versus economics. It is natural to live in harmony with Nature, rather than to consume, dominate or exploit other beings or resources. The former attitude brings balance and wholeness; the latter brings depletion and conflict. We are invited to honour the cycles of Nature and the Wheel of Life. 

Autumn As Teacher

In the Northern Hemisphere, autumn is the time for conserving energy. We have already experienced the new growth of spring, as well as the bounty and harvest of mid and late summer. Now we are beginning a season of folding inwards; of resting and replenishing. Later in the year, we will be invited into the “hibernation” of winter. Next year, we begin the cycle anew.

How can we conserve and replenish our reserves of energy this fall? Here are a few general and proven tips that help all of us stay warm, steady and well-rested. (These tips can be further customized for your unique constitution, with the help of a professional Ayurvedic practitioner.)  As an experiment, pick one of the following suggestions that would be easy for you to implement, and try it for one week. See how that works and feels for you, and then choose another one the following week.

Ways to Replenish Energy in Autumn

1. Eat warm, nourishing foods, preferably that you cook yourself, with love. Look for inspiration at the fruits and vegetables that are in season. Soups and stews that feature or include root vegetables are perfect. Simple recipes are excellent! Avoid fried, processed, and convenience foods. If you are so inclined, this is a good time to include organic or ethically raised meats, fish and dairy; the natural heaviness of these foods is nicely grounding at this time. Eat organic or local foods as much as possible.
2. Eat slowly, with appreciation. Avoid anything that may distract you, like watching TV or reading while eating. Put your cell phone away! Try a silent meal once in a while; conversation can distract us from the experience of our food, and also cause us to swallow air. 
3. Eat until you feel about 75% full. Overeating dulls your digestion, and adds unnecessary weight. Imagine filling 1/2 your stomach with food, 1/4 of your stomach with liquid, and leaving 1/4 empty. Another tip is to notice your first burp during your meal; that can be a good sign that you are at a healthy stopping point.
4. Hydrate well, to counteract the dryness inherent in fall. Warm and hot teas, stews and soups are excellent. Let go of iced, cold, and bubbling drinks; they interfere with your digestive process. Remember Ayurveda’s rule of thumb: “It’s not what you eat, it’s what you digest.” Poor digestion and the accompanying accumulation of toxins in our tissues, will eventually lead to many health problems and diseases. 
5. Avoid or limit caffeine, cigarettes, alcohol and recreational drugs. 
6. No snacking between meals. Give your digestion enough time to deal with the last meal. (Note: some people with fast metabolisms actually do need to take in high quality snacks between meals. You know who you are.)
7. Watch what you take in with your senses. This includes social media, news, entertainment, and even the company you keep. Choose wisely. We all know what it’s like to feel drained by certain people or obligations, or to be uplifted by others.
8. Get as much rest as possible. See if you can get to bed by 10pm, and up by 6am. (This step alone, has been a game-changer for me.) Put your digital equipment away at least one hour before bedtime.
9. Keep to a regular schedule. This includes meals, as well as sleep and rising times. Ideally, eat breakfast, lunch and dinner at the same time each day. Your digestion and nervous systems will thank you. Regularity creates stability, and this grounds us during the mobile and changeable time of autumn. 
10. Say “no” more often; don’t over-schedule yourself. Do less, and be more. Remember, this is not the season to push yourself; it’s the time to conserve and replenish. Simplify your life.
11. Exercise daily, but don’t overdo it. Walking, biking, dancing, Yoga, and QiGong are excellent options. Keep your body and your energy moving, and remember that you don’t want to feel depleted afterwards.
12. Spend quality time with loved ones, whether they be humans, animals, plants, minerals, or other. We are wired to thrive in community. Remember the Covid rule: “Physical distancing, social closeness”.
13. Spend time in Nature. The fresh air will do wonders for your lungs and your mood. If you are city-bound, make friends with a local tree or park.

And, Remember to Feed Your Joy

Meditate, pray, reflect, journal, practise gratitude, dance, sing, and/or daydream every day! Include whatever inspires and delights you as a regular part of your life. Remember what brought you joy when you were a child… These activities are not only healing, but they rest and down-regulate our nervous systems.

In Conclusion

Happy Autumn! May we all be warm, grounded, rested, and replenished this fall. May we all become more and more adept at living in harmony with nature. Let’s discover together, what it feels like to make small changes that add up to a beautiful life.