Wednesday, October 19, 2011

Pose a week: Seal (restorative)

Continuing in the restorative/yin yoga tradition... this weeks pose is all about getting in tune with your breath.



SEAL POSE is the Yin Yoga variation of Bhujangasana (Cobra/Serpent pose).
The seal pose (like cobra) focuses on strengthening the spine, stretching the chest and lungs, firming the buttocks and stimulating the abdominal organs. It is a great pose to aid in digestion. It also helps relieve stress and fatigue.

To do the pose, lie face down with your hands on the floor in front of you, at the width of your shoulders. Keep your legs and feet relaxed. Straighten your arms and inhale gently lifting your torso off the ground into a gentle backbend. Do not strain or force; this should be a very passive and subtle stretch. Stay up for three to five breaths then release. Repeat for one minute, working up to five minutes over time.

As always, remember that everybody (and every body) is different, so feel free to experiment to find the best hand placement, the distance you prefer between your legs, and the amount you wish to engage and release your spinal muscles. In SEAL POSE (unlike Bhujangasana) it is fine to support your weight on your arms and release your spine. 

This pose focuses on arching your lower spine. It stretches the front of your abdomen, gently stimulating the plexus that controls digestion. Hold for at least one minute, working up to five minutes over time.

Remember to breathe... if you find yourself holding your breath, pull back until you find your own personal comfort zone.

Sunday, October 16, 2011

Irresistible Vegan Pâté


Ingredients
1 cup onions, diced
1/2 cup mushrooms, diced
4 cloves garlic, diced or pressed (i always remove the middle stem, just habit)
splash of olive oil (you can use butter, coconut oil... whatever you would normally use to sauté your veggies)
1 cup raw sunflower seeds, ground
1/2 cup flour (for allergies substitute with non-wheat flour as needed)
1/2 cup nutritional yeast
2 tsp dried basil (i have substituted with fresh basil at times for a richer flavour. you simply need about 3x as much when using fresh herbs)
1 tsp salt (optional)
1 tsp dried thyme
1/2 tsp dried sage
1/2 tsp kelp powder
1 1/2 cups water
3 Tbsp Braggs (or other brand amino acids, or soya sauce of your choice)
1 cup potatoes, grated (I often mix it up with grated carrots, zucchini, different kinds of potatoes, or even squash... anything i can grate is an option)
1/3 cup olive oil (or other oil of your choice)
1/2 red/yellow/orange pepper, seeded and diced (optional)
1 habinero pepper, seeded and minced (optional)

Directions
Preheat the oven to 350°F (180°C). 
In a medium saucepan, sauté onions, mushrooms, and garlic in oil on medium-high heat until tender. Meanwhile, in a large bowl, combine the ground sunflower seeds, flour, yeast, basil, salt, thyme, sage and kelp. Add the water, Braggs, potatoes, and oil and stir together. Stir in the sautéed veggies and optional pepper and mix well. Spoon mixture into a lightly oiled 9" pie plate.
Bake for 45-minutes or until centre is set and browned.
Chill thoroughly before serving (i usually make it the night before).
Serve with crackers, bread or in sandwiches (with havarti, tomatoes & avocado... yummy!!!)
Enjoy!!!

Saturday, October 15, 2011

the kids...

"By being present in daily life and in your interactions with others you teach presence. And so that is part of your purpose in life." - Eckhart Tolle
It's been a little while (or so it feels to me as time whizzes by at a rapid pace) since I have updated on my three little snugglebugs. Not to mention my tardiness on the photo site. So, I'll try to take some time now to write a few words about each of the kids (and a couple recent photos) and how much we are enjoying our days!!!

Isabel had a week of school this week and it was positively DELICIOUS. Oh how I adore having her home... the rhythm of our home just flows so naturally. The girls play beautifully together. And Leo eagerly joins in whenever he can. The favourite games right now include playing dress up, hairdresser, doctor, and really anything at all that inspires imagination and creativity. 

The girls following a session of playing hairdresser.
Isabel all dressed up for a friends birthday party and making a posed smile for the camera.
Isabel loves to do everything like a big kid now... helping set the table, getting things ready for lunch, sweeping up spills, cleaning windows, and so on. She talks without pause, and loves without prejudice. She is eager to try new things and shows almost no fear when faced with the opportunity to push herself to her edge. I am sure all parents feel this way, yet she never ceases to amaze me with her level of maturity... in the way she acts, in what she does, in how she embraces the world, and in all the many, many things she says. Isabel's favourite colours are pink, purple and white (in that order), but she still always says she likes all the colours. And most of all, Isabel loves to be 'fancy'... what that means we have not yet figured out exactly, other than that she will always choose to wear a dress over pants and sweater.

Isabel is often lost in thought these days... so I love how this photo (almost) captures her dreamy expression.
Anaïs making one of her favourite faces for the camera.
Anaïs is fiercely independent and has a style all her own. She picks out her own clothes every morning (always managing to coordinate with a sense of flare) and gets herself dressed without any help (other than with her shirt which she still can't quite get on by herself). She goes to the kitchen and picks out a cup for her and her sister and fills them up with water to set the table for breakfast (cold water in a pink cup for Isabel, and warm water in a blue cup for Anaïs). She often takes out the bowls, and then waits for Isabel to help her pour the milk and cereal. Her favourite colour, without compromise, is blue... in any shade. Being two and a half, she also believes that if something is blue, it must belong to her... 'cuz that's her favourite colour, of course. Anaïs loves to dance and sing... both girls do. She adores pretending to be a mama, and it's quite amazing watching my own reflection as she bounces her babies just as I bounce Leo, and sings the same songs, and carries around a million bags full of 'stuff'... oh my!! Anaïs now speaks in full sentences and easily alternates between English and Spanish... in verse and in song.

Anaïs relaxing on the jump-o-lene

Not unlike their mother, both girls are particular about what they like and dislike; though (unlike me) they are never shy to speak their mind... for better or worse!! And, following in my own tendencies, all three of my kids can eat non-stop... aside from eating a full breakfast, lunch and dinner, they are snacking all day long in between meals. Where it all goes... i just don't know!! But we are definitely a family who loves food. Recently I discovered fresh grown blueberries here in Bogotá, and despite the high price we just can't get enough. Anaïs is definitely more willing to experiment with new foods, though all three kids seem happy to eat whatever is offered. I must admit, it's wonderful... we are really enjoying meals together now (often without daddy, but we do our best to share meals when we can).


Anaïs and Leo enjoying each other... Ana was just reading a book to Leo (which is the image i was trying to capture) and suddenly they were moving into wrestle mode...
Happy together!!!!!
Leo continues to be full of smiles and happy as ever...
Leo is now a professional crawler and moves everywhere with ease. He giggles at everything... most of all at anything that his sisters are doing. He has seven teeth and like his sisters he LOVES to eat. His favourite foods include avocado, red beets, and beans of any kind. He also loves rice... and in particular any food that he can eat by himself. He seems to be talking up a storm and making sounds that definitely mimic words... ma, da, ba, la. The other day after we were playing with bubbles, i was sure he was saying: "baba" (which sounded just like bubble to me)!! Following in his sisters footsteps, he has decided that sleep is over-rated and prefers to practice crawling, walking, talking, or just playing, over any amount of sleep. Though is cuddles are so delicious I try to enjoy each moment rather than worry about the lack of sleep. I have been told a time will come when I won't be able to wake them up anymore... ha, ha, ha!!!



... even in his sleep. sweet dreams.


All in all, the kids continue to keep us on our toes... challenging us every single day to stay present, and inspiring us to dig deep for patience, kindness and courage to be the best 'us' we can be... so as to create a home that allows them to grow into the best 'them' that they can be.

Friday, October 14, 2011

moving forward... looking back

"If you want to achieve anything in life, you have to act without any fear of gain or loss." - Yogi Bhajan




Through my children, I learn to be more present, more engaged, more authentic, more patient, more joyful, and more confident. I learn to believe in magic and appreciate the moon all over again. Through my husband, I learn about true love, dedication, honesty, honour, and strength. Through my friends, I learn about courage, harmony, balance, lightness of being, and 'stepping out of my comfort zone'. Through my extended family, I learn about the ability of the heart to transcend geographic distance, and the immense value of sharing (and creating) traditions. Through life, I learn that things don't always go as we expect them to... and it is often when they most surprise us that we have the opportunity to learn and grow in beautiful and truly unexpected ways.

Over time I have learned that fear holds us back, that anger is futile, that the best way to move ahead is to let go and let be. Yet despite being very cognizant of these lessons, the connection between reality and thought, between action and understanding, between acceptance and awareness are not always as easy to manifest in every day life. Certainly as I reflect on the last year, in particular the situation my mother has had to deal with through the fall out of the disintegration of her marriage, I have found it difficult to always stay above the anger, the sense of disillusion, the frustration, and even the fear as I reflect on my mom's financial future. I am slowly coming to accept that this truly has been a liberating process... that we have been hurt and betrayed, but that it is time to move on and let go. I write this with a bit of a smile, because it still feels far easier said than done. Yet I am slowly starting to feel stronger... and I am able to put my faith in the universe in a more authentic way than before.

For a long time I felt myself stumbling between wondering what I could/should do, versus what was out of my own hands. I recited the serenity prayer constantly, yet continued to feel at a loss. My body sent me warning signs showing me just how deeply this situation was affecting me. As I look back, I am not surprised that I ended up in the hospital with a severe skin infection... under my skin, ready to attack my nervous system. As I tried to keep my feelings of betrayal at bay, my body was held as the battleground for my deep pain and broken heart.

Even more poignant was an interesting water cyst that developed on my right knee. Ironically, the water in my knee appeared (without any warning) the day that I learned that the law could not protect my mother financially. It was back in May, and until this point the one piece of 'advice' and 'knowledge' that I kept holding on to was the fact that this had to work out in my mom's favour as she was clearly being taken advantage of. Suddenly, it was as if the earth was dropped from beneath our feet (or that our feet were cut off at the knees). For months I was visiting various doctors, all of whom kept telling me that I must have seriously banged/hit/injured my knee. And the only solution was surgery to remove the water/cyst that had developed from the trauma.
Suddenly I had a moment of insight, there had been a trauma, but it was not a physical one... rather, the trauma was emotional. I felt completely let down by the legal system. And as I started to dig deeper, I began to understand the deep physical manifestations that were occurring as a result of this situation. As I tried to keep a strong, peaceful expression and embrace a level of understanding for the situation. As I tried to keep a place in my heart that was full of compassion for a man who I accepted as a father for the last twelve years of my life, and even more importantly as a grandfather to my children. As I tried to embrace the theory of non-attachment... the actual emotions of anger, fear and betrayal came out through ailments in my body. So, I guess it's all more complicated. Or perhaps all the more simple. The feelings are real, and it is okay to feel them, to express them, even to dwell in them for a time. And only after we experience them, can we let them go... so they do not move 'under our skin' and hide in our bodies only to show themselves again in the future. Though I am quite amazed at how powerfully the emotional manifests itself into the physical.

I am trying to do better to pay attention to the messages my body is sending... and to use constructive ways to express the feelings that are hiding under the surface... like writing, like yoga, like photography, like dance... like enjoying time with my kids, but also allowing space for my sadness.

Of course, it has not helped being on an emotional roller coaster through the process. Each time I think I am finding a sense of balance a new 'surprise' pops up around the corner that throws me off my track.
This man basically evicted us from his life. He left behind shadows that could only be seen as calculated and premeditated acts of harm. He made no tangible efforts of humane contact. Yet for months I continued to seek out reasons to understand his behavior. I believed he must have a reason that I simply could not understand. I believed at his core there was good. And then he read the story in which I expressed my pain and sadness. He replied by with a letter from his lawyer threatening to sue me for defamation of character. There was no personal contact. There was no attempt to engage a human conversation. There were only threats. I felt sad and angry and hurt all over again. But with some reflection I suddenly felt a sense of freedom. I had been carrying with me affection and compassion for this man. I had been desperately trying to defend his actions. And for the first time I understood that my attempts were futile. I was searching through an empty box that had been disguised in pretty papers and pretty ribbons... but now i see that despite the wrapping, the inside is empty. I suppose this journey truly is challenging me to find my way in unexpected and unanticipated territory.

I have had one more deep realization... and this one is helping me heal my knee (hopefully without surgery). As I move through the feelings of betrayal by a man I still feel affection for, I am also experiencing incredible feelings of helplessness. They are in part shaped by the knowledge that this is a complicated process as it moves through the legal system, and there is (sadly) not much I can do to change or influence the outcome (other than pray). This feeling of helplessness in large part relates to my own father. I feel that I cannot protect his final wishes. I am helpless in being able to change the current events, or to undo the 'trust' of the past. I keep returning to the last night my father was alive... he had a dream that he shared with me and my mom as he danced between life and death. He said he was on a small boat and he was filling it up with fish. The fish were for us. In the distance, there was another ship and it was asking him to come on to it. He knew he had to go, but he couldn't leave... he wanted to make sure there were enough fish for us. He had worked his entire life to provide for his family. He worked his own body into the ground. And he left a legacy... creating a safety net of financial stability and emotional courage for his wife and daughter. I am left feeling helpless that I cannot protect this legacy by somehow finding a way to protect my mom's financial future.

Thursday, October 13, 2011

pose a day...


No matter your work out style or health goals... Yoga is for everyone. Last year I enjoyed a wonderful ritual with a great friend which we called 'pose a day'. Everyday (mas o menos) we would alternate sending each other a pose (along with benefits and visualization). Then we would do this pose as often as possible throughout the day.
As a mama of little kids it can be heard to carve out a large chunk of dedicated time to realign with our body and our breath. Yet it can be the best gift we give to ourselves and out children. This 'pose a day' ritual afforded me the tools and creative inspiration to incorporate moments of pause whenever I could... Sometimes while pushing the girls in the swings, sometimes during story time, sometimes getting the girls to join in, sometimes as I prepares garlic mushrooms and spinach risotto. Once I had a pose in mind, the opportunities seemed to present themselves. Lately I have found that an entire day can pass by without a pause... at a time when a 'silent' (as silent as it gets with three sprites under five) pause is what my spirit needs most.
I would like to try to reignite this tradition by committing myself to sharing a pose a week... for now, it's a start.

Leo in sling... Sometimes I just think about the pose... Imagine, engage... Breathe.
One of my favourite 'ways' of practicing yoga when i try to commit to a 'pose a day/week' is through restorative yoga. This means engaging in one pose for five or ten minutes. When you stay in a pose without exerting muscular effort, the fascia and ligaments, or connective tissues of your body, get a rare chance to stretch.

This week, melt away stress and open your heart with a supported fish pose...
Roll a thin planket and lie on your back, resting your shoulder blades on the blanket. If your head does not comfortably reach the floor, place another blanket or small pillow under your head for additional support. For a more advanced stretch, use a block (or thicker buckwheat pillow) to give you a larger arch in your upper back.
Let your breath rise and fall naturally and stay in this pose for three to five minutes (or as long as you like). Allow gravity to do the work for you and engage with your breath and feel your chest open, creating room for more oxygen to flow into your lungs and opening your heart to the possibilities that are ahead of you.

This pose stretches the shoulders, neck and chest. It improves posture and deepens breathing, countering the common forward hunch (often due to too much time at the computer). It also opens the heart and throat chakra (great for stimulating the lymphatic glands in your neck and boosting your immune system), bolstering courage and encouraging authentic expression.

Be free to be all that you can be.
Namaste.

Wednesday, October 12, 2011

magic catching raindrops

There is something about little kids that makes us present in what we do... that makes us see the magic in the ordinary... that inspires us to enjoy catching raindrops and splashing in puddles as if it was for the very first time.





Isabel is off school this week... a mandatory Colombian holiday that is meant to encourage tourism. For us, it is encouraging a fabulous time together. And given that this is 'rainy season'... it means we are getting wet and loving it!!!

Monday, October 10, 2011

happy thanksgiving


“There’s always going to be bad stuff out there. But here’s the amazing thing—light trumps darkness, every time. You can stick a candle into the dark, but you can’t stick the dark into the light.”  —  Jodi Picoult



Thanksgiving continues to be one of my most favourite holidays... at least in theory. I love the concept of a day that inspires us to pause and give thanks... to make the choice to feel gratitude, instead of fear and worry. It is a powerful tool... for if we can do it one day of the year, perhaps (just perhaps) we can do it more!!
This Thanksgiving we enjoyed a lovely wine and cheese with all of the Canadians at the embassy... opening our home to share in a special moment as we all make a home away from home.
This Thanksgiving, I am so thankful for the light... for it truly does always trump the dark... and it is always, always a choice we can make.