Resilience & Grace

Tara Brach shares with us in her latest book, Radical Compassion, the acronym RAIN. 
R - Recognize what is going on; A - Allow the experience to be there, just as it is; I - Investigate with interest and care; N - Nurture with self-compassion.  Listen as Mary shares with you how she uses RAIN to help her during these challenging times when she feels anxious and angry.   

You can read this blog on Mary's website: https://www.mary-mccarthy.com/post/r-a-i-n-a-practice-of-radical-compassion

Pranayama is a powerful tool that can affect our mood and emotions.  The breath and the nervous system are intrinsically linked.  Stimulating the vagus nerve with these five breathing practices can help calm the mind and decrease stress helping us stimulate the parasympathetic nervous system.  

In this episode, Mary shares her journey from teaching in-person classes to online using Zoom.  It has not always been easy, but her years of experience and love of learning have helped Mary transition to a new way of teaching yoga during a pandemic.  

"Grace, not Perfection" is the title of a book I have on my shelf, wanting to make time to read. I see the beautiful cover, I am inspired by the title and I know there are rich gems for me to savor and take in. Grace is a word that has become a larger piece of the conversation during this pandemic. Hopefully, you have received a little more grace from your family, friends, neighbors, and colleagues. But most of all I hope you have given yourself a little more grace. 

Rest in the healing energy from the heard during a 20-minute yoga nidra practice.  Mary will guide you through the practice inviting healing energy and light to travel through your body as you come to rest in the heart center feeling love, compassion, forgiveness, and gratitude.  

Where should you place your attention during meditation?  Mary explains the benefits of shifting your awareness to one of the three centers during meditation practice. You will learn about the centers in the naval, heart, and mind.  This episode ends with a short meditation inviting you to feel the power in each of these areas of the body.  

In episode #24, Mary shares a few words written by President Obama today, June 1, 2020, in response to the national protests happening across our country due to the killing of George Floyd.  He helps us understand what is happening and why and how to act for justice and peace.  A "Prayer for Peace & Comfort" is shared and a short meditation on the powerful mantra words, Lokah Samastah Sukino Bhavantu.  This mantra means, "May all beings everywhere be happy and free, and may the thoughts, words, and actions of my own life contribute in some way to that happiness and to that freedom for all."  

In honor of Memorial Day, Cultivate a Warrior's Heart with a heart-centered meditation practice.  Turn inward and breathe into your heart with a willingness to feel your world, focus on something of beauty to you and acknowledge what nourishes your soul.  

When survival gets triggered, go back to these four basic practices:
1. Ritual & Routine
2. Rest & Digest
3. What you Focus on Grows
4. Gratitude

Viloma means "against the natural flow."  This pranayama or breathing practice separates the inhale into three parts and allowing the exhale to release with ease.  You will feel calm and relieve anxiety with this practice.