How I learned to do nothing.

The Tao Te Ching famously says: “When the student is ready, the teacher will appear.”

But the often-forgotten second half adds: “When the student is truly ready... The teacher will Disappear.”

The wisdom here is that true understanding lies beyond what can be taught.

If you remain fixated on what you learned in the past, you will never be ready for the future.

Over the past few months, I’ve been able to let go of attachment to some of my old techniques.

And I’ve discovered the immense power of simply being with things as they are.

Today, I’d like to reflect on this evolution and show you how you, too, can practice simply being.

My New Teachers Appear

Recently, I’ve been working hard to make new connections and expand my online contacts.

If you’ve been following me on social media, you may have seen some of this.

It was through this process that I had the pleasure of connecting with fellow mindfulness teachers Dan Goldfield and Alex Pappas.

While we first connected for networking, their distinctive energies and teaching styles quickly made a lasting impression on me.

Dan has a cool and relaxed composure like I’ve never seen before. He effortlessly spouts calm wisdom in a charming British accent.

Alex is one of the most empathetic teachers I’ve ever met. In his IG reels, he’s like a close friend talking directly to you, letting you know that everything is okay.

Both of them are well-trained in many meditation styles, but their current methods are far more minimal.

For them, the essence of practice is to allow one’s experience to simply unfold naturally in each moment.

This is true both in formal sessions and in daily life.

The more I spoke to them, the more I realized how fixed I was in some of my own views.

Of course, I was aware of how to rest in a state of natural awareness. My teacher Josh has been sharing these ideas for years now.

But in my own personal journey, I was subconsciously holding myself back.

Some of the modalities that had helped me so much in the beginning had, over time, become a form of hindrance.

I realized that it was time for some of my old lessons to disappear.

Creating a Solid Foundation

When you first come to meditation, techniques are the foundation that holds your practice together.

Most people are so detached from their minds and bodies that they need a strategy to make sense of it all.

Approaches like anchoring with the breath or noting can help you immensely with learning to find a deeper sense of awareness.

(I go in-depth into techniques like these, as well as how to move beyond them in my 8-week immersion: Embodied Mindfulness.)

As you become more familiar with them, these practices become even more profound.

When the mind becomes more focused, you will start to see many of your mental patterns.

You can see the things that you are attached to and the things that you are resisting.

By seeing these things more clearly, you will be able to let them go.

Releasing Unnecessary Duality and Effort

However, over time, these methods can become a form of attachment in and of themselves.

Because, by their very nature, they create some level of reification of our experience. They require you to create dualities between different categories of experience and require you to be actively engaged in the processes of your mind.

This engagement and influence prevent the mind from fully showing all of its movements and reactions.

In effect, the practices themselves actually prevent us from seeing some aspects of our experience.

Because of this, over time, it can be necessary to let them go.

Doing Nothing

The heart of the great Zen teacher Dogen’s teachings is that the simple act of sitting in meditation creates a state of enlightenment.

The practices of his Soto Branch of Zen are based around just that - sitting (Zazen 坐禅)

Not noting. Not becoming absorbed with the breath. Not solving koans. Just resting in experience.

This ultra-minimalist way of practice can allow for a more direct level of connection than more applied systems.

And when you let go of techniques, you will begin to see the subtler levels of resistance that you are still holding on to.

Rather than try to label them or fixating on them, you can just let them be.

By letting them be, the resistance will naturally run its course.

The more you let things be, the more peace you can experience.

It is this way of practicing that will allow you to unlock the deepest levels of realization.

How to Systematically Do Nothing

Over the past few months, I have made this simple act of sitting the core of my daily meditations.

While the practice’s intention is straightforward, a basic framework is still helpful in the beginning.

Here is how you can adopt a simple practice of Just Sitting (Zazen 坐禅):

• Find a comfortable seat facing close to a blank wall.

• You will practice with your eyes open, softly focused on the wall in front of you.

• Find a posture that is comfortable and upright but not rigid. Relaxation is a crucial factor to this work.

• Sit in relative stillness and notice what happens.

• Do not direct the attention towards anything in particular. Just notice everything.

• Over time, thoughts will inevitably come up. Don’t engage with them, nor push them away. Feel the thoughts. Notice the thoughts. But leave them completely alone.

• You will notice a similar process in the body. Discomfort will arise, but don’t resist it. Encourage the body to relax, and adjust your posture if needed. But let the body just sit in stillness.

• Stay like this for the desired time of your session.

Embrace Simplicity

The power of this practice comes from its supreme simplicity.

We are not fighting anything; we are just sitting and being.

Sometimes, it will feel easy; others, it will feel hard. None of these are problems.

Practicing like this is the first step towards training yourself towards greater acceptance and less resistance.

If you can learn to give yourself permission to simply sit and be, you will feel much less stuck in the usual turbulence of daily life.

And without the attachments that can come from more applied techniques, the mind will be able to naturally equalize itself over time.

Because ultimately, the nature of our mind is to be pure and clear.

We don’t need to fix it or make it different from its natural state.

The ultimate wisdom is to simply allow it to unfold its natural radiance.

Doing nothing is the direct path towards revealing everything.

——

Thank you for reading!

If you have any questions, don’t hesitate to drop me a line or leave a comment.

If you want me to guide you on a comprehensive 8-week journey that includes the power of techniques as well as how to move beyond them, please join me for my course: Embodied Mindfulness.

Step Out of Meditation Stagnation by Making Each Day a Mindful Retreat

The Spring of 2013 was one of the most rigorous points in my meditation journey. 

I was spending 2 hours a day on seated practice, but I still felt like I was missing something.

I felt a glimmer of hope in the fact that I had an extended meditation retreat scheduled in a few weeks. I was eager to escape from all the usual disruptions of my daily life. Surely, then I would finally be able to find true calm and develop some deep mindfulness.

When I mentioned this to my meditation teacher, Beth, she said something that would forever change the way I looked at practice:

“Why are you waiting for perfect conditions to be more mindful? Why can’t you bring that level of attention to your regular life at home?”

This change of perspective was one of the most critical turning points in my mindfulness journey.

I realized that I had been so focused on formal practice that I was ignoring the infinite other opportunities I had.

Everything changed once I took my practice off the cushion and into every aspect of my daily life. My life and practice were never the same. I saw that full integration was the actual breakthrough I was searching for.

While this might seem like a daunting task, it’s actually easier than you expect.

Here are three easy ways to be more mindful all day, every day.

Anchor in the physical.

Regardless of where you are, the physical sensations of your body will always be present.

What you feel in the body is a direct ticket to present-moment awareness. You can notice the contact with the ground beneath you or the sensations of your breath. The physical sense is always there to be observed.

Anchoring in the body will keep you anchored in the present.

Always be on the lookout for pauses.

While life can feel like a non-stop barrage of stimulation, there are infinite little pauses if you pay close attention.

Consider the time you spend stopped at a traffic light or waiting in line at the coffee shop. In these moments, the default is to just space out or grab your phone — but this is a wasted opportunity. Instead, you can make these spaces a mini-meditation.

Any time you find yourself waiting or just pausing, use that as a moment to bring some mindful attention to the moment.

Let it go.

But simply noticing your experience is not enough; you need to find a sense of ease within it.

This level of practice is a bit more subtle than the previous two, but it’s the one that will make the most significant difference.

Notice the moments when you feel stuck or tense. Is it possible to let go instead? Each time you let go, you suffer less.

If you let go completely, you won't suffer at all. (This is the very first lesson of my 8-week immersion, Embodied Mindfulness.)

Change Your Relationship With Practice.

Infusing your daily life with mindfulness will completely shift your relationship with practice.

You will no longer hold rigid boundaries between formal and informal practice. Every moment can become a chance to be more aware.

But most importantly, you'll feel more connected, more calm, and more alive on a daily basis.

And it will even help infinitely when you do come back to more traditional sitting.

As I said before, it was a profound turning point in my journey. 

I hope that you, too, can join me on the path.

….

What are your favorite ways to be more mindful during the day? Please let me know in the comments.

If you enjoyed this post, please share it on your preferred social media so that all of your friends can benefit from greater mindfulness during their day!

If you’d like me to guide you through an 8-week immersion that fuses daily mindfulness, yin yoga, and meditation for a true transformation, please join me for Embodied Mindfulness.

A Warning About Your Mindfulness Practice

Warnings are everywhere, from the FBI warning you used to see on your VHS to the do not remove warning on the tag on your pillow.

Also, according to the state of California, pretty much everything will give you cancer.

But what we don’t often hear are the necessary warnings about mindfulness and meditation.

So, in the spirit of safety and full disclosure, today, I’d like to do my due diligence and give you a few crucial warnings about your mindfulness practice.

Heed them, or you might regret it down the line.

It might make you stop wasting time on pointless things.

Mindfulness is like a light that shines brightly into all areas of your life.

When you start to incorporate mindfulness throughout your day, you will notice many patterns and habits that previously flew under your radar. Because of this, you’ll suddenly be made aware of the many habits that are dragging you down. Essentially, mindfulness is like a good friend telling you when you’re acting like an idiot.

The upside to this is that from awareness of our problems, we can start to replace our crappy habits with new, better ones.

It might make you question your conditioned reactions.

Mindfulness is also an excellent dispeller of illusions.

Without a clear sense of awareness, we can find ourselves wholly trapped in the spell of our emotions and reactions. While we shouldn’t deny our feelings, we shouldn’t get stuck in them either. Learning to see that the fluctuations of our minds are always temporary can cause you to react to them less and less.

Over time, mindfulness empowers you, teaching you how to let go when feeling stuck and how to cultivate calm during challenging times.

It might finally set you free.

Complete freedom from suffering is the ultimate promise of mindfulness, offering you a path that many have found liberating across various meditation traditions.

The more clearly we can see our reality, the better decisions we can make. The better decisions we make, the better a life we can build. And who doesn’t want to live a better life?

But these circumstantial benefits are only part of the picture; regular mindfulness can help you to completely break free from the chains of discontent and live more fully in the present moment.

The Ultimate Practice

Diving deep into mindfulness practice has been, without a doubt, the most rewarding practice I have ever brought into my life.

It’s taught me to let go of the many things I didn’t need and to live with more calm and presence every day.

If you want to start your mindfulness practice TODAY, sign up using this link for a free preview of my 8-week immersion, Embodied Mindfulness. The preview has almost two hours of content and is everything you need to start your journey!

Early bird pricing ends TOMORROW, April 6th; sign up using the code “EMEB10” to get 10% off.

Covert Meditation - Become a Mindfulness Ninja

Revealing My Secret

For the past 15 years, I’ve been playing a trick on every single student in my Yin Yoga classes.

Most are completely unaware of this, and yet they fall for it every single time.

The students think they are just signing up for a Yoga class, but that’s not actually what I teach them.

They think they are coming to relax their bodies and de-stress their minds — and they do, but that’s not my primary intention.

What I’m really up to is something more profound than that.

You see, what I’m really doing is leading them through a session of covert meditation.

Whether they realize it or not, 90% of my instructions in Yin Yoga classes relate to mindfulness.

And by learning these skills in the lower friction setting of a Yoga class, they are setting themselves up for a deeper awakening down the line. 

It’s my favorite trick and the secret sauce to my teaching method.

But first, let’s unpack some myths about meditation…

Unfortunate Stereotypes

Meditation is often misunderstood, and pop culture has done a great job of reinforcing many of these misconceptions. 

We have all seen images of the lone monk perched high on the hill, spending countless motionless hours in deep contemplation.

Because of this, we think that in order to meditate, we need to find a hut in the middle of the woods. Or maybe we need to find some cave and seclude ourselves for a few days.

Whatever stereotype we have in our minds, we don’t think we have the right conditions to start the practice.

I’m a keen believer that mindfulness can ultimately happen anywhere, including in many areas outside of formal meditation. 

One of the greatest skills we can develop is the ability to tap into our mindfulness at any point throughout our day. 

It is often also thought that meditation has to be boring and uncomfortable. 

We think it has to involve long periods of sitting still completely still, regardless of what we are feeling in our bodies.

You may have even heard stories about mean Zen masters whacking their students with sticks if they slip in their posture.

Ouch!

While all of these stereotypes have some basis in reality, the truth is that mindfulness is meant to be an all-terrain practice.

We don’t need to limit ourselves to a rigid definition of what meditation should or should not be.

And as I’ll discuss in the next section, Yin Yoga provides the ideal training ground for learning mindfulness without some of these confines.

Covert Meditation Gives You A Unique Edge

Meditation and mindfulness can happen in literally any place and in any posture.

While the traditional forms are seated, standing, walking, and lying down, there is no reason to limit ourselves to this.

Each of the diverse cavalcade of Yin Yoga postures is a good place to develop our attention skills.

In many ways, Yin Yoga can actually be a superior place to develop mindfulness.

The dynamic feedback of the poses gives us a rich and evolving experience to explore, rather than the more static nature of a seated posture.

Since we change postures every few minutes, there is always something new to experience. This breaks the monotony that can make seated meditation challenging at first.

Yin Yoga also provides just the right amount of discomfort—not too much, not too little—to teach us how to be equanimous with whatever arises.

(Learning to master comfort with discomfort is one of the hallmarks of my 8-week immersion: Embodied Mindfulness.)

But while we can experience some discomfort while working within the poses in our Yin Yoga practice, the poses themselves are actually preparing us to be more comfortable in traditional seated meditation.

Because of the long, slow holds of Yin Yoga, we can release deeply-held tension - especially in the hips and hamstrings.

If you’ve found seated meditation uncomfortable in the past, you might be surprised at how much more accessible it can be after a few weeks of Yin Yoga practice.

Given the substantial advantages, diving into Covert Meditation practice is a no-brainer.

Become A Mindfulness Ninja

If you’d like to work through this in a more coordinated way, I’ve set up an easy two-week immersion that will help you to more deeply understand the connection between mindfulness and Yin Yoga; please follow these steps:

Step 1 - Sign Up For The Free Preview of Embodied Mindfulness:

Within the course, watch/read the lesson titled “Anapanasati - Mindfulness of the Breath,” and then do the 1st Yin Yoga practice.

This will set you up for success in seeing the relationship between Yin Yoga and traditional meditation.

Step 2 - Within 2 Weeks, Take These 3 Yin Yoga Classes From My YouTube:

You can take them whenever you have time and in any order, but make sure it is within a two-week timespan so that you have a sense of momentum.

Step 3 - Return Back To The Free Preview and Practice The Guided Meditation:

Notice how the physical practices of Yin Yoga have prepared you for your seated meditation.

Does it feel easier than your earlier attempts? How has the physical practice prepared you to be more attuned in seated meditation?

This is the power of Covert Meditation. 

—

After you’ve completed the challenge, please drop me a line and let me know how It went!

Like and comment on the YouTube videos to help give me a boost in the algorithm, and share the challenge on social media!

I am also beyond happy to answer any questions and give you feedback on your practice. You can even schedule a FREE 15-minute call with me if you ever want to discuss your practice. Schedule your call down below:

5 Lessons in Mindfulness From Over 500 Cold Showers

The Awakening Plunge

It’s the hardest 30 seconds of my morning. 

After spending the last five minutes awash in the warm, pleasant bliss of hot water, I am ready to make a drastic change.

As I stare at the shiny silver shower knob, I try to talk myself out of it. 

“Just skip it today.” 

“You can just go without it.”

But with a flash of courage, I take the plunge. 

I quickly turn the knob as far down as I can and turn my back to the water. After a brief delay, the change is complete. The once pleasant warmth of the water has transitioned into a sharp, stinging bite.

At first, my body tenses in response, but then I remind myself of my practice.

I take a few deep, calming breaths. I consciously relax my body and tune into the sensations.

After 30 seconds or so, a profound shift has happened.

The water is still unpleasant, to be sure - but I am no longer resisting it.

Instead, I turn my mind towards noticing the sensations — towards noticing my reactions.

What at first felt like an act of torture has turned into a moment of contemplation. I envision myself as a Zen monk under a waterfall in Japan. I allow myself to rest within the experience rather than fighting it.

My once restless mind has become more clear and focused.

Instead of resistance, I now feel a sense of calm equanimity.

And after a couple of minutes, even my physiology has changed.

My body has adapted, bringing more warm blood to my skin. My heart rate has slightly increased, and I am now wide awake. My brain has even received a rush of dopamine, that will help to power my day.

After several minutes, and making sure to rotate and cover all parts of my body with the icy streams, I turn off the faucet and dry off.

My morning cold shower ritual is now complete, and I am ready to face my day with a renewed sense of presence and vigor.

Such has been my routine for most days over the last two years.

Today, I’m going to tell you how you, too, can take the plunge into the mindful benefits of cold showers.

Beyond the Physical: A Spiritual Journey

While cold immersion has grown somewhat of a cult over the last few years, most people (especially my wife) think I’m crazy. 

This deliberate embrace of something most people dread is certainly not a popular option.

And even amongst cold immersion enthusiasts, many are mostly just suffering through it to get the physiological benefits.

(For those who don’t know, these include improved circulation, muscle recovery, dopamine production, and increased metabolism, to name a few.)

But the physical benefits are only part of why I put myself through this masochistic morning maintenance routine.

The thing is, for most of us, our 21st-century lifestyle has become a neverending stream of comfort.

We live in climate-conditioned homes, wear plenty of clothes to keep us warm outside, and often don’t even have to walk up stairs anymore!

How many times have you found yourself lying in bed on a Saturday morning, just lounging under the covers instead of getting up to conquer the day?

Or how many times have you gotten sucked into the rabbit hole of Instagram when you know you could be doing something more productive?

We’ve all had the experience of reaching for the chips when we know it will make us feel like crap afterward.

So, while it’s nice to be cozy sometimes, if it’s all we ever experience, it can become suffocating and limit our potential.

When we never face adversity, it becomes harder and harder to break out and do challenging things.

And a complete lack of discomfort can even cause us to become stagnant.

As a Yin Yoga and meditation teacher, I know all too well that learning how to safely work with discomfort is one of the most valuable skills we can learn.

Mindfulness is the secret that allows you to work with these challenges without getting stuck in them.

It’s also the skill that will help you to take the more challenging path in the moment of resistance.

And so, for me, my morning cold shower ritual has taken on an almost spiritual element.

It has become my morning practice of embracing discomfort, and you could even say it’s become my favorite life hack.

Lessons from the Cold

Having taken over 500 cold showers over the last 2 years, here are 5 lessons in mindfulness that I’ve learned:

1) How to Maintain Awareness Through Unpleasant Sensations.

When I’m first shocked by the cold blast, it is so tempting to try to distract myself. 

I can start daydreaming or spacing out. 

My mind wants to be anywhere other than within the bitter cold.

And yet, I can practice coming back. Noticing the sensations - noticing my breath.

Each time I come back, it becomes a little easier, and I stop fighting what is actually here.

This is a huge win when it comes time to go to the dentist or when I’ve fallen ill.

I am able to stay present, even when the going gets tough.

2) How to Stick With a Routine, Even When I Really Don’t Like It.

As I said in my introduction, making the shift to cold is one of the most challenging moments of my day. 

Almost every morning, I try to talk myself out of it.

And yet, I always make that burst and take the plunge.

This dedication has reminded me that I can always stick with my habits, no matter how difficult they may seem at first.

By starting my day by doing something hard, the other little challenges throughout my day seem like far smaller obstacles.

This has countless downstream effects throughout my day. It becomes exponentially easier to do the more challenging option when I know it’s the right thing to do.

3) Equanimity With Discomfort.

This is where we start to get deeper into the mindfulness part of this practice.

The fact is, the cold water will always be unpleasant.

Even as I get a rush of endorphins, the discomfort is still there underneath.

So, I’ve made a practice out of just noticing what I am feeling.

I’ve learned to be there with the discomfort rather than trying to fight it.

I’ve learned how to see the changing flow of sensations for just what they are - momentary discomfort.

This is invaluable in my daily meditation and yin yoga practice and even throughout my day.

There will always be moments of unpleasantness, but now I am able to relax through them.

4) How to Clear My Mind of Negative Reactivity

As a compliment to the last step, I also practice noticing the reactivity in my mind.

The conditioned response to discomfort is resistance and the flight response.

Most of the time, this reaction is a valuable instinct to keep us from harm!

But within this controlled setting, I know that the shower will not actually harm me. So I can practice letting go of these reactions. I can practice relaxing and softening the tension in my body.

These skills are identical to those I teach in my Yin Yoga classes—the ability to work safely with discomfort and to lesson reactivity.

(If you’d like to explore this idea in more depth, please check out my 8-Week Course Embodied Mindfulness.)

5) Greater Appreciation For Life’s Comforts

But this practice isn’t purely masochistic.

By working with controlled doses of negativity, I have found a new appreciation for the more pleasant parts of life as well.

Even when first drying off after the cold shower, I can feel the pleasant sensations of the towel on my skin, and the shift back to warmth.

As I go into my day, the normal twists and turns don’t disrupt me so much, and I’m better able to enjoy to splendor of the world around me.

It’s all about the contrasts.

That is why inviting periodic doses of deliberate discomfort into your day can actually make it even more enjoyable!

Embracing the Chill: Your Own Personal Guide to Cold Shower Practice

Are you ready to take the plunge and give it a try for yourself?!

Here is a simple process to help you get started:

1) Commit to just 1 minute of cold

Start with warm water. Wash your hair, body, etc., as you normally would.

But then, for your final minute, turn the knob all the way to cold!

These are called “Scottish Showers,” and I’ve found them to be the most sustainable way to begin the habit. Trying to go fully cold is often too challenging at first, and you might end up rushing at the expense of your hygiene. (Nobody wants that…)

Be sure to face your back to the shower first, and then slowly move around to expose the rest of your body—even your head and face—to the cold.

At first try to go for one minute. As you get more attuned to the process, you can consider adding more time, but start small. In the beginning, the important thing is just to get started!

2) Work with the experience with mindful awareness.

As I said above, it’s not going to be pleasant at first!

There will be a lot of reactivity, and you will try to rush out. Try your best to resist these temptations.

Take slow, deep, steady breaths. Try to relax any tightness that shows up. Know that this is temporary and that you are doing this intentionally.

Try to feel into the experience on a sensory level and let go of reactivities. 

Remember, it’s all just sensations, and we are practicing working with them with a sense of equanimity.

It may take several sessions to reach that point, but with practice, you will be able to make the shift.

3) Commit to the practice for at least one week.

Like so many habits, it will take time to really see the benefits. Try to give it at least one week to see how things unfold for you.

4) Notice how you feel throughout the rest of the day.

As we often say of Yin Yoga, this is a bitter practice with sweet results.

Notice how the cold showers affect your energy levels and how they may affect your interaction with the rest of the day.

It may take some time, but as I said earlier, they can start to feel like a superpower!

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Once you’ve completed your 1-week cold shower challenge, please drop me a line to let me know how it goes! 

And if you enjoyed this post, please be sure to share it on social media.

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Mastering comfort with discomfort is the ultimate skill to master, and a deeper practice of Yin Yoga and Mindfulness is the perfect place to do it. 

Are you ready to fully immerse yourself in these practices?

Please join me for my new 8-week course, Embodied Mindfulness. 

You can sign up here for a free preview with almost 2 hours of content.

How to Conquer Your Insomnia using Brain Science, Mindfulness, and Yoga

The Endless Toss

It’s the worst feeling in the world.

You spent another restless night tossing and turning in your bed, barely scoring two hours of actual sleep. And yet, here you are, staring at your computer like a zombie, just trying to get through your day. But you can’t shake that dragging, foggy feeling. 

It’s draped over you like a cold, wet blanket. 

Even the two cups of coffee you pounded aren’t enough to break the spell.

And still, you continue to plow through your day, just trying to make it through to the other side.

The Real Impact of Sleep Deprivation

If you’ve ever felt like this, you’re not alone.

According to the CDC, over 35% of adults get less than 7 hours of sleep each night. And all of this sleep deprivation comes with a price. Poor sleep can lead to impaired cognitive function, high blood pressure, and even obesity!

As if you didn’t have enough keeping you up at night already…

Easing Into Restful Nights

But it doesn’t have to be like this. And this is where a proper Yin Yoga and Mindfulness practice will get you back on track.

In many ways, they’re the perfect antipode for restless nights.

If you haven’t tried it yet, Yin Yoga involves long, relaxed holds lasting several minutes each. During your time in each pose, you practice relaxing the body and letting go of deeply held tension. As you settle into stillness, the mind gradually becomes more open as well.

This deep physical release naturally activates the relaxation response in the body, allowing you to doze off easily.

Similarly, mindfulness meditation shows you how to let go of deeply held mental resistance and agitation.

As you work through your meditation session, you will notice what thoughts and other resistances arise. But rather than just suffering through them, you will actually practice letting them go again and again. The profound letting go is the core of how meditation relieves suffering in the mind.

Just as Yin Yoga provides the perfect release for the physical body, meditation creates a sense of deep calm in the mind. 

Three Steps For Better Sleep

If you’re ready to start exploring the practices and getting the restful nights of sleep you deserve, try this simple three-step action plan:

• Step 1: Track Your Sleep

You have to know where you currently stand if you want to improve. Start by keeping a log of your current sleep patterns. Take note of what time you go try to go to bed. In the morning, note approximately how long it took you to fall asleep. If you want bonus details, note what you did in the hours leading up to bedtime. This can provide powerful clues for what’s working or not in your overall lifestyle.

• Step 2: Try one Yin Yoga Pose each night before bed.

Find several Yin Yoga poses you like, and practice a different one for at least two minutes before bed. (1 minute per side for one-sided poses.) Notice which ones help you relax the most, and feel free to keep coming back to those if they work well for you.

• Step 3: Add some meditation to your routine.

I’d recommend starting with just 5 minutes. Sit in a relaxed posture and notice your breath. Relax the entire body and let everything calm down. If you’d like a guided practice, check out one of the ones on my YouTube.

Notice how you respond to the simple routine.

If you follow it regularly, I can all but guarantee that your sleep patterns will improve in just a few weeks.

Rewiring Rest

However, these surface-level summaries of the practices hide the immense depth within them.

If practiced regularly, intentional Yin Yoga and meditation practice will completely rewire how your body and mind operate.

Because while relaxation is great, it is temporary. You can relax as much as you want, but if the tension keeps coming back, something more deep-seated is going on. You need to get to the source of the problem.

And for most of us, the source comes from our automatic and unconsciously conditioned patterns.

So many of us are stuck in reaction. So many of us hold tension within our bodies that we’re unsure how to shake off. And this is where the introspective nature of this work sets it apart from simple relaxation exercises.

Yin Yoga and Mindfulness practice bring our deeply held patterns to the surface. 

They allow us to see where we are stuck but then allow us to move on from that place.

And this is the most restful feeling of all.

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If you’d like a chance to go deep into these practices, my 8-week immersion course, Embodied Mindfulness, will take you there. 

If you follow the link, you can sign up to get access to a free preview, which includes almost 2 hours of content. It’s everything you’ll need to begin your journey through Yin and Meditation.

Break Out from Burnout: the Art of Doing Nothing

It happened again…

Somehow, it’s the end of the day, and yet again, there you are, feeling fried and burnt out.

Even though you gave yourself plenty of time to ‘unplug,’ your mind still feels like it’s gotten no rest at all.

Between the hours you spent on social media throughout the day and the two hours you spent watching Netflix after work, there was never really any pause at all.

It’s the same thing, day in and day out, and it seems like there’s no getting off the hamster wheel.

Does this sound at all familiar?

I’m sure it does for many of us.

Even for me, as a Yin Yoga and Meditation teacher, the web of distractions is seductive and omnipresent.

We like to tell ourselves that we’re unplugging, but really, we’re just stirring up our mental pot with more and more stimulation.

And how could we help ourselves?

Tech and media companies spend billions of dollars each year to capture and imprison our attention.

Our attention is their commodity, and they’re in a constant search for the best and greatest methods to extract it.

This has all sorts of consequences:

• We have shorter attention spans.

• We sleep less.

• We have fewer deep connections with our friends and families.

• We are left feeling depleted, even though when it seems like we’re resting.

It truly is the crisis of our current time.

But fortunately, there is a solution. One that’s free and always available.

Doing Nothing.

The secret is to develop the skill of doing nothing.

Not just doing nothing like vegging out on your couch watching TV.

Not just doing nothing like laying in bed on a Saturday morning.

But instead, we should practice the art of deliberately and intentionally doing nothing.

This is the most valuable skill you can master if you want to unhook yourself from the trap of digital diversions.

By deeply practicing the ability to unplug and reset, you will be able to navigate the modern landscape without getting sucked into the maelstrom of diversions.

There are infinite advantages to this, but here are just a few:

• You’ll be able to do your work from a place of clarity and focus.

• Your thinking will be more sharp, and ideas will pop up more easily.

• You’ll be more present with family and friends, and be able to deepen your time spent with them.

• You’ll feel less stressed, and burnout will become a thing of the past.

Below, I’ll give you a simple framework so that you can find some time to Do Nothing as skillfully as possible.

How to Skillfully Do Nothing:

1) Track How You Spend Your Time

Keep a log of what you do during your day, and log EVERYTHING. 

Do this for at least a week.

Pay particular attention to things like checking social media, which can easily suck away big blocks if you’re not careful.

This should include not just your time at work but also your leisure time.

2) Analyse What Activities Deplete and Distract You

From your time log, notice which activities take the most out of you or seem the least valuable. 

Which activities leave you feeling scattered rather than integrated?

I’ve already very strongly hinted at this, but pay particular attention to how much time you spend on things like doom-scrolling and binging TV.

3) Create ‘Time Outs’ From The Most Distracting Activities

You don’t have to eliminate ALL of the most distracting things completely, but try to give yourself clear “Time Outs” from them every day. 

A simple expression of this would be to have a distraction-free time before you go to bed. For example, any time after 8 pm or 9 pm.

A more extreme expression of this would be taking a Distraction Sabbath. That is a whole day of the week where you don’t engage in any of your most distracting activities. 

This is highly personal; if you’re new to this, take it slowly when you are first beginning.

4) Replace Distractions With Deliberate Time To Truly Do Nothing

It’s not enough to eliminate distractions; you need to give your brain a specific replacement for the stimulation.

Here are a few ideas you can try:

• Going for a walk outside.

• Sitting in a park, your yard, or other pleasant environment.

• Yin of other Yoga Practices.

• Meditation.

• Yoga Nidra.

You’ll notice that there is a spectrum here. You are not always “Doing Nothing” in the literal sense. But the idea is that you are removing most or all of the outside input for some significant amount of time. Over time, this can build into truly “Doing Nothing” in practices like meditation.

(If you want to work with me through an 8-week immersion that focuses on Meditation and Yin Yoga, join me for my new course, Embodied Mindfulness.)

5) Practice This New Routine For At Least 30 Days

It takes time to see the full benefits of this work. I would challenge you to try this new routine for at least 30 days. 

Please take a look at how you respond to this. 

Notice how the overall quality of your lifestyle and even your emotions will change.

Imagine how much could change by making this commitment for just 30 days.

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Drop me a line and let me know how it goes!

And if you want one-on-one support and a tried and tested framework for truly finding space in your life, join me for my 8-week immersion: Embodied Mindfulness.

Mental Fitness Is Physical Fitness

Back over the holidays, I had a chance to gather with some family for your typical Christmas gathering. 

There was the usual spread of snacks and treats, some Christmas music in the background, and a Secret Santa gift exchange - you know, classic holiday stuff.

While I was there, I had an interesting conversation with one of my family members. (I’ve changed some minor details here for privacy’s sake.)

Since I’m a yoga teacher, the topics of fitness and well-being come up frequently when I’m around.

People often ask me for advice or recommendations or want to share some of their experiences.

This family member told me that they really wanted to get in shape but that they were having a hard time doing it.

They told me about how they had tried exercise a bunch of times but that it never really worked well for them.

Despite doing a bunch of sessions, they never got any stronger, and they didn’t feel any better in their body after all the work they had done.

They were frustrated and decided that exercise wasn’t effective, so they had stopped doing it altogether.

Curious about this, I asked them what their exercise routine was like.

Well, they told me they tried exercising almost every day for a while. They would do a five-minute walk in the morning, lift weights for a few minutes sometimes, and things like that.

Despite their best efforts and countless attempts, they haven’t seen any results. 

So, I asked them, “Have you considered that maybe you’re not putting in enough time to actually see the results you want?”

——

I’m going to pause right here and clarify things a bit. 

The ‘minor’ detail that I’ve changed here is that the family member in the story wasn’t talking about exercise; they were talking about meditation.

I’ve actually had this conversation dozens of times over the years with many different friends and family members.

I hear all the time from people who have tried meditation but say it never worked for them. Or that they tried it and they didn’t feel like they could even do the practices in the first place.

The common denominator in almost every single one of these cases is that they were only putting in the bare minimum amount of time.

When we change the framework from meditation to exercise, the absurdity of the argument becomes much more obvious.

Of course, doing five-minute bursts of light exercise is not going to be enough to see significant results in your fitness. It’s common sense. Most people know that it takes more than just that to make major changes in the body.

And yet, when people talk about meditation, they only try these tiny doses of practice and then are surprised when it doesn’t seem to work for them.

The mind is a part of the body. As with any part of the body, it takes significant time to change our mental patterns.

Now, to be clear, I’m not trying to shame people who are genuinely trying out these practices.

Of course, 5 minutes or 10 minutes of practice is infinitely better than no minutes of practice!

I’m genuinely thrilled that so many people are getting interested in mindfulness and meditation.

I’m also a big believer in starting small. We can begin with these small units of practice while we are still learning, and we can see how to fit them into our schedules and lifestyles.

But, as with exercise, it’s important to quickly graduate and build up the volume so that we can see progress.

Progressive overload is the key to creating change in our bodies AND in our minds.

Mental fitness is not so different from physical fitness. It takes significant time and consistency to change the way the mind interacts with the world.

We can’t expect to see real results from simply dabbling in things; we need to make a serious commitment if we want to see real changes.

So, how much of a commitment?

In my experience, if you can commit to at least 30 minutes a day of dedicated mindfulness meditation over a month or more, you will start to see some noticeable results.

This is why 30 minutes of daily practice is my minimum expectation for students enrolled in my Embodied Mindfulness program.

Thirty minutes might seem like a lot of time to make for our practice, but I’d like you to consider how much time we waste on low-yield activities each day.

How much time do we spend scrolling social media or watching TV?

Could you borrow a little time from that for your meditation practice?

Like I said earlier, you can start small and build things up. You don’t have to come out the gate for a full 30 minutes.

And, just as with physical fitness, if you are consistent over time, you WILL start to see changes.

You’ll feel more focused and present throughout your day.

Your body will even start to unwind as the mind learns how to really let go.

Even simple things, like the flavor of our food, become more enjoyable. When we train ourselves to truly pay attention, the full spectrum of our experience starts to light up!

But you have to put in the time.

If you’ve struggled to see the progress you’ve wanted from your meditation practice, don’t give up!

It takes time and consistency.

But just like with physical fitness, you need to get past the minimum effective dose to really create a strong change.

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Are you ready to deepen your mindfulness practice? Do you want to integrate it with Yin Yoga for a full mind-body transformation?

Join me for my new 8-week course: Embodied Mindfulness.

Don't Overcomplicate Your Practice

It’s incredibly easy to overcomplicate things.

This is especially true when dealing with traditions such as meditation, where we draw on thousands of years of history from dozens of major lineages.

The Pali Canon, widely considered the oldest surviving compendium of the Buddha’s teachings, is a whopping 2,708,706  words long!

No wonder we feel the need to complicate things.

This immense volume of information can be overwhelming when we first start on the path. Even after reading dozens of books, things can still seem confusing.

The good news is that beneath this seeming complexity, the fundamentals of practice are incredibly straightforward.

The backbone of all forms of meditation can be boiled down to one simple skill.

This simple skill is the ability to reconnect to this moment again and again.

While it may seem trivial, this is the pathway to ultimate liberation.

At its most basic, the entire path of liberation can be summarized in a few sentences:

• Notice each moment just as it is without resistance.

• Keep coming back to the moment, again and again, as many times as possible.

• Repeat until awakening.

These instructions might seem overly simplistic, but this is the path’s essence. All the other, more esoteric aspects stand on the foundation of this simple practice.

If you focus your intentions on mastering the simple process of noticing this moment, you will reap tremendous benefits.

The most powerful thing about reframing our practice this way is that it becomes something that can indeed be done at any time.

No matter where you are, waking up to this moment is possible.

Let’s try it right here and now.

Just pause reading for a few seconds and notice what shows up for you.

Can you feel your body, your breath? What is going on in the environment around you?

That simple moment was a tiny unit of practice.

The other secret here is that even when we undertake a more extended practice - such as a 30-minute meditation - that practice is ultimately just a collection of many smaller moments.

If you can commit to returning to this repeatedly throughout your day, that alone will transform the quality of your attention.

You’ll spend less time worrying about the future and less time ruminating on the past.

You’ll be able to appreciate what is truly happening right now. Even the simplest things take on a new depth when we genuinely pay attention to them.

This simple, repeated process will cause you to change your relationship to all aspects of your life.

Don’t let overcomplication cause you to miss out on the fundamental liberation of just being here for this moment. 

And this moment, too.

The moment of connection is the junction where it all comes together. 

If we can learn to be here as we are, without extra expectations, everything else can fall into place.

Please give it a try this week. See how many times you can remember to return and be here now.

I think you’ll be pleasantly surprised with the results.

Follow the links below for opportunities to practice with me:

If you'd like to practice with me right now, check out one of the dozens of free classes on my YouTube.

For live classes, either in-person or online - see my latest class schedule here.

To make the most optimal progress in your practice, contact me to schedule a one-on-one session.

And if you haven't yet, subscribe to my newsletter for regular insights about practice and life - 

3 Things A Consistent Yin Yoga Practice Will Teach You

Bitter Practice, Sweet Result

Your first Yin Yoga class is going to be challenging. Possibly very challenging.

After a lifetime of distraction, the simple act of slowing down is bound to be a struggle.

This is compounded by the challenge of the physical sensations that you will feel in the poses.

It’s our instinct to want to move or fidget at the first sign of discomfort.

Over the years, in the face of this struggle, I've seen a small handful of students walk right out in the middle of class. In one of the most extreme examples, I even had a student get up and start doing Vinyasa flows by herself in the middle of class!

To each their own.

And yet, despite the challenges, by the end of class, most students will start to get it.

Maybe it’s the calm they feel in a resonance pose. Or maybe how they feel later in the day after class.

When they see the results of simply slowing down and taking their time, it can feel as if an immense weight has been lifted off their shoulders.

As my teacher Josh Summers says of Yin Yoga: "Bitter practice, sweet result."

But even better is what you will see and learn after 10 classes - or 100 classes or more. Like so many things, the fruits of the practice will only blossom with more time and consistency.

Here are just three of the many things that a consistent Yin Yoga practice will teach you:

You'll Learn How To Truly Play Your Edge

The average person is almost entirely unaware of what their body is capable of. They don't know when to stop or when they can push.

The essence of Yin Yoga is learning to become comfortable with discomfort and knowing the difference between discomfort and actual pain.

While many new students tend to overdo it, experienced practitioners know right where their line is. They know just when to back away and just when they can push a little deeper.

This has tremendous crossover benefits. It will help you in other styles of practice, but also in any other activity that you use your body for.

You'll Be Practicing Covert Meditation

Yin Yoga IS a form of meditation. It's just one where we work with our body along the way.

Instead of just sitting, we pay deep attention to what we feel in our bodies in each pose.

So, just as with more traditional meditation, if you practice Yin Yoga regularly, your senses will sharpen. You'll learn to notice the finest details in each pose you practice.

And you'll also learn how to cultivate profound equanimity.

Poses like Dragon or Swan are bound to stir up resistance in the mind. At first, you may try to fight it or distract yourself, but this is a losing battle.

Instead, you will learn the power of letting go. You will learn to rest with challenges instead of pushing back against them.

This will give you a massive edge when facing the ordinary struggles of your daily life.

You'll Learn The Real Meaning of Balance

Most people are stressed, overworked, and unable to relax their bodies and minds.

Yin Yoga provides a powerful antidote for both.

By allowing yourself time to truly slow down and tune in, you'll be better prepared to face the challenges of your daily life.

Your Yin Yoga practice will become an invaluable oasis in the desert of your busy life.

The most exciting thing is that the busier you are, the more you'll benefit from the practice.

You'll start to learn just how important it is to slow down.

Start Now, Repeat Infinitely

I've taught thousands of Yin Yoga classes and done thousands of Yin Yoga practices.

However, after over 15 years, I am still learning from the practice.

It is an irreplaceable skill that you will carry with you for your whole life. The practice becomes even MORE intriguing with more time invested.

So, if you already have a regular Yin Yoga practice, awesome! Keep up the excellent work, and notice how you relate to the main points of this article.

If you are new, start now! While it may be challenging initially, I promise that the rewards are absolutely worth it.

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Follow the links below for opportunities to practice with me:

If you'd like to practice with me right now, check out one of the dozens of free classes on my YouTube.

For live classes, either in-person or online - see my latest class schedule here.

To make the most optimal progress in your practice, contact me to schedule a one-on-one session.

And if you haven't yet, subscribe to my newsletter for regular insights about practice and life - 

You Are Not Your Thoughts

In 1637, Rene Descartes made a fundamental statement that shaped the course of Western Philosophy:

"Cogito Ergo Sum."

"I think therefore I am."

This idea was one of the sparks that ignited the Enlightenment in Europe and revolutionized the worldview of the Western World.

It was an important distinction at the time because it separated man from his soul and dependence on a divine creator.

It prioritized logic and rationality as the most fundamental human trait.

But what if Descartes got it completely wrong?

What if this view stopped many generations from seeing something much bigger and more meaningful?

What if it was the cause of undue suffering and frustration?

Sorry my dude…

---

2000 years earlier, and thousands of miles away, the Buddha and his disciples saw through this illusion. They realized that self and identity were something so much bigger than our mere, trivial thoughts.

As they saw it, thoughts were no different from any of our other senses.

We can experience our thoughts in much the same way as we experience sound, sight, or other senses.

They come and go, and we actually have much less agency over them than you might think.

Based on their direct observations of how the mind works, they came to a very different conclusion.

You are not your thoughts.

Your thoughts do not create your reality.

And so, they set out on a different path. One that I would like to discuss in today's blog.

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To see how this works in actual action, I invite you to try a straightforward practice:

• Right here where you are, relax and close your eyes.

• Tune into the sensations in the body, creating a connection with the physical sensations.

• Sit as long as you can with that connection without deliberately thinking.

• As soon as you notice that you are having a thought, you can end the practice.

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What happened to you just now?

Almost certainly, after some very short time, a thought appeared in your mind despite your intention for it not to.

You likely didn't even intend for the specific subject or content of that thought. It just appeared on its own, as if from nothing.

In this way, we can observe that thoughts come and go on their own, even when we intend for them not to.

If thoughts can occur just like any other sense, then we can see they are something entirely different from the self.

This is where Descartes got it completely wrong.

If we can't truly control our thoughts, and they appear without much direct control, then our thoughts cannot be our identity.

However, I am not saying that thoughts are not necessary, nor that they are meaningless.

Thoughts drive our ability to imagine and create. They are the source of all great art and philosophy. I am even using this ability at this very moment to write this newsletter!

Thoughts also allow us to analyze and make sense of the world. In this way, the ability to think and rationalize is a vital part of what makes us human.

This is the part that Descartes got right.

However, it is crucial to understand the limitations and potential pitfalls of the thinking mind.

When we fixate on our thoughts or give them too much weight, suffering is bound to follow.

By contrast, suffering will automatically lessen when we can let go of our thoughts and rest in the present moment.

You may have noticed this in the brief practice that we just did.

What happened in the moment between sitting down and the first thought arising?

Did you notice the pause?

What remained during that time?

The answer is awareness.

Independent of the thinking mind is our awareness and connection with this moment. It is always there if we make space for it.

Thoughts happen all the time for most people, but there are MANY pauses if we really pay attention.

The problem with excessive identification with our thoughts is that they cause us to miss the simplicity of reality. 

Awareness becomes more dominant as we practice letting go of this identification and simply resting in this moment.

As we learn to rest in this connection more and more, we can cultivate a sense of identity beyond mere thoughts and ideas.

This is the secret sauce of meditation.

The ability to decouple from the thinking mind is one of the most liberating aspects of deep meditation practice.

We can start to see that our thoughts do not need to control us.

We can live a life where we can use our thoughts without getting trapped by them. When we are not busy obsessing or daydreaming, we can connect more deeply with the reality of this moment.

It is then we can see that our thoughts are a key source of our suffering.

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Stepping back from the thinking mind can be one of the most liberating practices to undertake.

By learning to see awareness itself, we can separate ourselves from the anxiety and confusion that our thoughts often create.

You are not losing your identity. You are allowing it to blossom into something more profound and deep.

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I'd like to end this post by spinning the classic quote on its head:

"I realize that I am not only my thoughts; therefore, I am free."

If you'd like to join me in practice, follow the links below:

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If you'd like to practice with me right now, check out one of the dozens of free classes on my YouTube.

For live classes, either in-person or online - see my latest class schedule here.

To make the most optimal progress in your practice, contact me to schedule a one-on-one session.

And if you haven't yet, subscribe to my newsletter for regular insights about practice and life - 

The Great Unbalancing Machine: Navigating Yin and Yang in Modern Life

The Great Unbalancing Machine

Modern life is the ultimate machine for throwing oneself out of balance, and it seems to get worse with each passing year.

We stay up later. We work longer hours. We sleep less than ever before.

On top of that, we are forever stimulated by our devices, and we rarely give ourselves a chance to actually unplug.

It's enough to make you feel crazy. I know it has for me...

And that's why it's essential to get back to the fundamentals.

Taoism

The ancient Taoists studied and observed everything in nature to see how it behaved.

Their observations showed that our universe is a constant dance of different forces. These forces are constantly interacting and finding their way into a natural balance.

They concluded that when things were in harmony, they function correctly and flow more smoothly.

When things become unbalanced, there is disharmony and dysfunction.

Yin and Yang

The most simple form they used to describe things is in the duality of Yin and Yang.

Yin and Yang are opposing energies or qualities that are present within all things and between all things.

Yin represents things that are more slow, grounded, cool, stable, etc.

Yang represents things that are more dynamic, fluid, warm, changing, etc.

All things can be described as some relationship of Yin and Yang.

Our Yang-Excessive Lives

As we take this back to reflect on our modern lifestyles, it becomes clear that we live with a nearly constant excess of Yang energy.

We are always on the go. Always doing things. Never stopping.

And when we don't allow our systems a counterbalance to this, the system breaks.

We develop digestion issues. Or headaches. Or insomnia. Stress.

From the Taoist perspective, much of the infinite list of modern ailments that plague us come from an excess of Yang.

When we don't allow enough balancing forces of Yin into our lives, we become unbalanced and suffer.

An Effective Dose of Yin

So what are we to make of this??

From the Taoist perspective, we can see the importance of making time in our lives for more Yin-dominant practices.

As a reader of my blog, you can imagine an obvious choice for this: Yin Yoga.

In fact, Yin Yoga gets its name from the Yin-dominant nature of the practice.

Yin Yoga is a perfect complement to balance our otherwise Yang-dominated lives.

But Yin Yoga is certainly not the only option here.

Anything that allows you a chance to unplug is a good candidate for these sorts of practices.

We could take up a meditation practice. 

Or allow ourselves time to sit in the park. 

We can go for a slow, quiet walk at the end of the day.

Reducing Yang Influences

In addition to making time for focused Yin practices, it can be equally valuable to remove Yang excess from your life intentionally.

Notice how much time you spend on screens.

Notice what time you go to bed.

See how you respond to these stimuli and how they affect your mood and energy level.

How many of these are necessary and could be easily eliminated?

Of course, getting rid of all of the Yang excesses in your schedule will never be possible. Still, every bit you can eliminate will make a difference.

With time and practice, you will tune into your natural balance of Yin and Yang and adapt accordingly around it.

Learning to Practice This For Yourself

The hardest part of these things is starting in the first place, so here's a list of ideas to help you find more Yin within your life.

If you follow these suggestions consistently for a week or more, I guarantee you will start to feel more balance in your life!

• ● Notice when you feel the pull to stimulate yourself with social media or mindless browsing. Can you put the breaks on that and take a few deep breaths instead?

• ● Schedule at least 1 longer Yin-dominant practice (Yin Yoga, A more extended Meditation, etc.) each week, and be sure not to miss it!

• ● Each week, take at least one long walk outside without your phone. Bringing a friend or partner is okay, but try to avoid unnatural stimulation.

• ● Take at least 5 minutes daily to just sit, ideally in some form of meditation. I have plenty of guided meditations on my YouTube that can help you get started... ;-)

• ● Set a lights-out time for your electronic devices (except perhaps a Kindle/reader) so your mind can unwind before bed.

Conclusion

While the concepts of Yin and Yang are relatively easy to understand, it can take a lifetime of practice to really hone in on balancing them for yourself.

For me, shifting out of balance is a regular challenge that I face.

However, when I take the time to implement the steps I listed above, I feel better in my daily life, and I'm refreshed and ready to take on new challenges!

Give it a shot, and let me know how it goes. I promise you will appreciate the results!

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If you'd like to practice with me right now, check out one of the dozens of free classes on my YouTube.

For live classes, either in-person or online - see my latest class schedule here.

To make the most optimal progress in your practice, contact me to schedule a one-on-one session.

And if you haven't yet, subscribe to my newsletter for regular insights about practice and life - 

From Frustration to Equanimity: Finding Inner Peace Amidst Life's Traffic Jams

A Familiar Occurence. 

The light has cycled twice, yet you're only a few car lengths further forward.

Each time the cycle changes in the other direction, a never-ending flood of cars crams into the road. You see there will be no space for you when the light turns green again.

Even though you left the house plenty early, you are still stewing. As you grip the wheel tighter, you start tapping your fingers and fidgeting in your seat. Your mind starts spinning with restlessness. 

"Ugh. Why am I stuck here?!"

As your heartbeat speeds up, you begin calculating how late you will be. You curse the drivers filling the road and how they are in your way.

But after a few more cycles, you get to go, and the traffic starts moving past the problematic light. It was a relatively minor delay on your overall trip, but still, the damage has been done.

You are worked up and spend the next several hours irritated and short-tempered.

But what if there was a different option in situations like this? What if you could have gone through that situation, not denying your frustration but not getting stuck in it either?

Equanimity - The Practice of Momentary Liberation.

In Buddhism, this concept is called Equanimity, and it is the essence of the entire path in many ways. It is a critical practice that leads to less suffering while allowing us to feel more connected with our lives.

As such, this is one of the most valuable skills for any Yogi to cultivate. It will pay huge dividends on the mat/cushion and daily life.

Equanimity is a lifelong practice to perfect, and this relatively short post will give you a taste of its meaning. I hope it will plant a seed that you will carry with you so that you can keep developing this skill.

Vedena: The Key to Understanding Equanimity.

To fully understand Equanimity, we must understand another Buddhist concept: Vedana.

Vedena is a fancy name for how something - anything - we come into contact with feels subjectively in our experience. It is often called Feeling Tone for this reason.

Vedana comes in three primary flavors: Pleasant, Unpleasant, and Neutral. And we have three typical conditioned responses to each of these when they arise.

• We are drawn to and get attached to things that are pleasant.

• We get irritated by and try to avoid things that are unpleasant.

• And we tend to ignore or miss things that are neutral.

Obviously, there are many levels and intensities to these sorts of reactions. Still, these are three primary ways in which vedena will show up.

Equanimity is the practice of mastering our relationship with these flavors of experience. It is about learning the skill of releasing our conditioned reactions to them.

Back to the car.

To illustrate how this can work in action, let's go back to the traffic scenario at the start of this post.

If we were to approach this situation with the intention of Equanimity, the actual events would be much the same.

You would still be stuck at the light. The cars would still be pouring in. And importantly, you would still feel the initial anxiety at the situation.

But the difference would happen in how you respond to that initial anxiety.

Rather than feeding into it, amplifying the emotion, and getting more stressed, you would instead feel the emotion in your body. You would catch it, notice it as it starts, and see how it develops over time.

You would become even more aware of the reactivity and tension beginning to arise. But rather than adding to the reactivity and getting more stressed, you could invite the body to relax instead.

You would likely have to do this some number of times as the feeling kept coming up. But each time, the reaction would get less and less.

The unpleasantness would remain, but it would no longer be a problem.

When the light finally turned, rather than having the episode ruin your day, you would be able to let it go rather than have gotten stuck in it.

Putting It Into Practice

While learning Equanimity in daily life is possible, yoga and meditation can help us to practice it more directly.

Yin Yoga, in particular, can provide a mini-laboratory to watch feeling tone evolve in real-time. 

Consider a challenging Yin Yoga pose such as dragon. For most practitioners, this will stir up intense sensations in the body and require a noticeable level of focus and effort to maintain. 

A non-equanimous mind might get stirred up by these sensations and spin into a similar reaction to the traffic scenario. They might tighten the body even more, making the unpleasant feelings worse. They would start counting the seconds until the pose was over, and each one would feel like an eternity. 

But by cultivating a sense of Equanimity, we can instead see these sensations for what they really are - just sensations. And we can learn to relax into the experience rather than fighting against them. 

And to be clear, we would still feel the challenge of the pose. It is not as if it suddenly becomes easy or an enjoyable experience. But like the traffic scenario above, we could work within the experience rather than trying to escape it.

(A key point here is to always be safe. We should never try to relax through pain or ignore it - so be careful when working with this in your physical practice.)

But what about things that we like?

This is a more subtle reaction because there is nothing wrong with enjoying things on some level. We are not trying to numb ourselves, but it can become problematic when we attach too much to things.

An example might be leaving a savasana at the end of class. After several minutes of calm bliss, the teacher calls the class out of the pose. You grumble internally at the thought of having to leave your little cocoon. 

Much of the calm quality you had just gained will have been lost.

But had you approached this situation with greater Equanimity, the shift would not have been so much of a problem. You might have felt the initial sting, but it would have disappeared from your having worked with it.

Neutral sensations present a more subtle challenge still. They call on us to look deeper. 

Consider all the things you tune out of your awareness at any moment.

Can you notice to contact with your seat? How about the weight of the clothing on your body?

These aspects of our experience are always there, but we rarely notice them. Because they could be more interesting, we tune them out.

The equanimous mind chooses to tune into all these things and see them as equals.

How mastering vedena naturally leads to Equanimity.

The first step toward greater Equanimity is learning to see our feeling tones in real time.

At first, it makes the most sense to explore these ideas in a controlled setting - like meditation or yoga. 

For a specific practice that I recommend, consider trying noting meditation. This method allows us to depersonalize our experience and see sense objects just as they are. Here is an instructional video from my YouTube:

I also have a guided meditation that focuses explicitly on working with Vedena:

Over time, as our skills sharpen, you can start to work with the practice more and more in your daily life.

The shadow Side - Indifference and Bypassing.

Like many practices, there is a possible shadow side to this work.

Equanimity can quickly morph into indifference, and paying attention to this is vital.

Equanimity is NOT dispassion.

An equanimous mind is even more connected with all the things that arise. In fact, Equanimity allows us to see our experience even more clearly than in our usual reactive way.

So if you find yourself trying to block out some aspect of your experience, understand that this is not the intention. Spiritual bypassing can be a real challenge, so try to be open to everything without getting stuck.

As I said earlier, be sure to recognize problematic sensations in your physical practice.

While there can be value in opening up to challenging sensations, we should never ignore pain in the body. Repeated pain can indicate damage, so tread carefully here - especially if you are new to this way of practicing.

The Joy of an Equanimous Mind.

As we near the end of this post, I want to emphasize again that this is a lifetime practice - not something learned from a single blog post.

I also make no claims to have perfected my sense of Equanimity. It is something that I work with every day, and I am still very much subject to my conditioned patterns and reactions.

But still, having taken on Equanimity as a core practice has been a significant key to living a more balanced and present life. It is a keystone practice for me. One that holds all of the others together

And like all practices, Equanimity is something that you can start right now.

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If you'd like to practice with me right now, check out one of the dozens of free classes on my YouTube.

For live classes, either in-person or online - see my latest class schedule here.

To make the most optimal progress in your practice, contact me to schedule a one-on-one session.

And if you haven't yet, subscribe to my newsletter for regular insights about practice and life - 

The latest from Rob:

Never Stop Starting: Embrace Consistency for Lasting Growth in Your Practice

If you've struggled with consistency in your practice, you're not alone.

It's relatively easy to start something new, but keeping up with things is what makes the difference.

So let me back up for a moment.

Back in 2007, when I took my first yoga class, I didn't realize what I was getting into...

At that time my body was so tight that I couldn't even straighten my legs. Touching my toes seemed like a pipe dream.

And it wasn't because I was super muscular either. Sure, I had dabbled in fitness - mostly running and lifting weights - but I never stuck with any of it consistently.

Looking back on it, I was comically tight, and in average shape at best.

And so it was that I signed up for a class with the deceptively innocent name: "Beginner's Ashtanga"

In retrospect, calling this class "Beginner's" was an almost cruel misnomer. Actually this class was a 1/2 version of the Ashtanga Primary Series.

For those who don't know, this is a non-stop power vinyasa flow with dozens of planks, chaturangas, and downward dogs. Easier than the full Primary Series for sure, but still laughably hard for a brand new student.

See below:

I did half of this - with vinayasa between almost every pose!

Some 90 minutes later I laid on my mat in savasana, my body exhausted and drowning in sweat. (I didn't even realize I would need to bring a towel.)

And yet, as I lay there my mind was blissfully calm. The weight of the world seemed to lift, and I felt alive in a way I hadn't in years.

Even though I struggled through the whole class and couldn't even do half of the poses, a categoric shift had just happened.

Something deep released in my mind...

...and I knew I wanted more.

And so began my yoga journey.

I'm not sure what it was about yoga that was different, but I found something that kept me coming back.

I would soon discover Yin Yoga and Meditation, adding a calmer and more introspective form of practice. I met my teacher Josh Summers, who I still study and practice with.

While I stuck with Ashtanga for some years, like many things my practice evolved. I learned about alignment and other practical details of yoga.

In 2010 I took my 200 hour teacher training, and started down the path of being a teacher myself.

Fits and starts

To be clear, it was not always a smooth and easy process. I wasn't always consistent and dedicated.

There were many mornings when I talked myself out of practice and skipped it altogether.

Other times I went through waves where I would just do the least amount of practice I could to get by. Sometimes I would get frustrated and even want to quit.

But eventually, I would always come back.

And that's what has made the difference.

Mountains from Dust

Which brings me to one of my all-time favorite Japanese proverbs:

Even dust when piled high, can become a mountain.

Or, in the original Japanese:

塵も積もれば山となる (chiri mo tsumoreba yama to naru)

Wherever you are, yes YOU - you can begin on this path. And even if you've already started your journey, I want to remind you of the importance of continuing to return back to your practice.

Every day, every moment, is an opportunity. You can either take these opportunities, or you can let them slip away.

As you might imagine, I would urge you to definitively take them - again and again.

Even the smallest bit counts

While my first yoga class was a whopping 90 minutes (I don't even think many studios offer those anymore), you don't need to commit to anything nearly so long.

Every unit of practice matters, and nothing is too small. In fact, if you can do small practices consistently, you will get far better results than doing larger practices only occasionally.

Whether it's a stepping on your yoga mat every day, or coming back to the present moment again and again throughout your day, every little bit counts.

While they might not seem like much, each speck of dust will build over time to create the mountain of your practice.

Go forth and make it happen

Yoga and meditation have helped me with so much over the years.

I've gotten more flexible and strong. I learned to calm my mind and my anxieties. I learned about the importance of discipline and consistency.

Years of practice can lead to this sort of transformative shift, and you can always start the process just as I did.

But the most important thing is though, through all the permutations, is not to stop. Keep going and notice what happens over time.

You might be shocked by how all the results compound over the years.

And, so I share this with you to offer some inspiration. Start right now. Notice this breath. This moment.

If you have enough time, roll out your cushion or mat and do a longer practice. You can even pencil one in for later if right now doesn't work.

Take pride in each moment of practice. They are the backbone of something much larger. And never be afraid to start right now.

---

If you'd like to practice with me right now, you can check out one of the dozens of free classes on my YouTube.

For live classes, either in-person or online - see my latest class schedule here.

To make the most optimal progress in your practice, contact me to schedule a one-on-one session.

And if you haven't yet, subscribe to my newsletter for regular insights about practice and life - 

Yin Is In - What Yin Yoga Is & Why You Should Practice It

Let’s get right down to brass tacks here - Yin Yoga is probably my favorite asana practice. Something about truly relaxing deeply into long-held poses and just slowing down is like crack to me. 

And yet, I’m often surprised at how little-known this practice tends to be. It’s relegated to a few weekly classes at some (but not all) studios. And I often have to give a detailed explanation of just what it is. That is just a damn shame as far as I’m concerned! This post will serve to demystify the practice, clarify any questions, and hopefully by the end you’ll be ready to sign up for your first Yin class yourself.

The Basics

If I had to give a basic summary of Yin Yoga, it would be something like this: 

In Yin Yoga we use passive holds of 3-5 minutes to access the deepest tissues of the body. There is no rushing physically or mentally, and the body is completely relaxed. You’re encouraged to pay attention to each moment, listen to the sensations in the body, and work gradually through each pose. Since the technical practice is quite simple, this also opens up an opportunity to learn the principles of mindfulness.

But really, that is just a basic synopsis that barely scratches the surface of what this practice can accomplish. There is much more to it than that.

There Is No ‘Perfect’ Pose

Yin Yoga is all about listening to your body and working with it rather than against it. Often our yoga practice becomes a battle against our own bodies in order to reach our deepest edge or do the strongest variation of the pose we have been offered. We see pictures on Instagram or Yoga Journal of super-yogis doing super-poses and we strive to recreate these results ourselves. 

But the reality is that one’s ability to do many of the most challenging Asanas may have more to do with their individual anatomy than simply with their amount of practice or dedication. The harsh truth is that for many of us, certain poses may never happen with any amount of practice - and that’s okay! This is also not meant to downplay stronger asanas nor the people who practices them. There is definitely a time and place for physically demanding asana, but it’s important to be realistic about one’s true limits. 

In Yin Yoga we embrace our own physical limitations rather than simply try to fight against them. We work with the body just as it is, and that in and of itself is an amazing thing. Each person will look quite different in each posture. There is no ‘perfect’ pose nor perfect alignment. In fact, even the same practitioner may approach each posture differently depending on how their body is feeling during any given practice.

I even imagine that some alignment-minded teachers might look at some of the shapes that I allow in my classes with a look of fear or disgust. I welcome their criticism, because I know that bodies are not meant to be forced into perfect geometric shapes! There are infinite variations to each person and each pose. And what’s far more important than how we look is how we feel within each pose.

As long as we are in a safe level of sensation, and we work cautiously and gradually, there is no ideal way to do any yoga asana. My pigeon will look completely different from yours, and that’s the way it should be.

Time Is Your Best Friend

By working carefully with the body and relaxing our muscles, we are able to hold poses for far far longer than we can in a more active yoga class. Whereas five minute in downward dog is a testament of strength that would almost never be taught to a regular class, a five minute butterfly pose is an everyday occurrence in Yin practice.

The difference is in the approach. Just like braces slowly work with teeth, Yin Yoga works slowly and passively with the denser layers of the body. The order of magnitude is different - braces may take months or years, whereas Yin postures typically last a few minutes, but the principle is the same. By working slowly and gently we can have a powerful effect on even the most sensitive tissues in the body.

By relaxing the muscles, we go deeper. A vitally important, yet often-ignored part of our muscular-skeletal system is the network of connective tissue that holds it all together. This includes all of the fascia, tendons, ligaments, collagen, and other dense tissues that make a literal web throughout our bodies. Yin is one of the few practices that can safely focus on thesetissues with little risk of injury. Yes, other styles of practice can have this affect too, but Yin allows a far deeper level of attention to the connective web. 

I like to think of it as a completing our method of exercise. We use dynamic movements to build muscle mass, strength, and burn calories. We use slow, gentle holds to lengthen and strengthen the connective tissues of the body. Even experienced Yogis might be surprised at how much more complete one’s practice feels once they add in a regular Yin component. 

Meditate In Your Postures

But for me, the real power of a Yin practice comes from how it helps to train the mind. Since we hold each pose for 3-5 minutes, each pose essentially becomes a very short meditation. For these few minutes we become still and we pay attention. The entire body becomes the meditation object. 

As we pay attention, we realize that there is a whole other level of experience that we are normally disconnected from. We may notice tiny sensations in the body. We feel pleasant aspects, unpleasant aspects. We notice the larger patterns of both the body and the mind. 

Sooner or later, (more often sooner) we will come up against a mental edge. We will feel challenged by the sensations of a posture, or maybe we’ll just get restless and want to fidget. It is in these moments where we can powerfully train ourselves to react differently. In daily life we usually avoid the unpleasant - we try to tailor our experience to be exactly as we would like it. In Yin, we confront what already is. The irony of course is that as we let go of our reactions, even otherwise challenging postures can take on a pleasant quality all their own. 

Yin Yoga can also supercharge the body to be prepared for traditional seated meditation. When the muscles and connective tissues are deeply relaxed it becomes much much easier to sit still for long periods of time. I notice that when I am neglecting my Yin practice I become very uncomfortable when I try to do seated meditation for any real length of time. When I am being consistent with my Yin practice, even long sits up to and hour or more become accessible. It all comes down to the lengthening of the deeper tissues of the body. This will have a noticeable effect when it comes time to sit still.

Putting It All Together

Even this longer exploration of Yin Yoga is really just the proverbial Finger Pointing at the Moon,  only offering you a glimpse of what the practice is really about. Of course the best way to see for yourself would be to take a Yin Yoga class with me or another experienced instructor. I’d also suggest these resources if you’d like to learn more:

YinYoga.com
Paul Grilley

So are you ready to give Yin Yoga a shot?? Let me know what you think in the comments below.