Thursday, June 15, 2017

Confession of an iPad Junkie

During our recent yoga vacation in Jamaica we had very limited internet. This may not be a problem to some but I'll admit I am addicted to my iPad and other electronics, which seem to be permanently attached to my hand. My iPad is the first thing I reach for in the morning and often the last thing I put down at night. I have it in my hands when I watch TV, often missing much of what I am watching, it is usually in front of me while I eat. Rather than practicing mindfulness during meal time and enjoying the taste and texture of my food, I often eat my meal without even noticing that I ate it. I'll admit, I even take it into the bathroom with me. I use the kindle App for my books and rarely pick up a real book anymore. I check Face Book and email several times per day, play games, and text message, sometimes incessantly. Oddly enough not having internet access in Jamaica was a welcome respite from my iPad. I found myself meditating more, reading a real book, journaling, breathing more fully, and enjoying my meals with full awareness, enjoying the taste and texture of the food. I spent time just enjoying the beautiful scenery and nature's abundance. I was more self aware and less attached to what was going on on Face Book and with others. I was able to focus on myself, turn inward, be introspective, mindful, and relaxed. Since returning home, I have made a conscious effort to meditate and sit in stillness each morning, commit to positive affirmations and self love before reaching for my iPad. I am also eating without my iPad in front of me and practicing mindfulness and gratitude while I eat. My week in Jamaica was good practice and a stepping stone to a future detached from my electronic devices. I even read a real book today. Yes I enjoy my iPad and other electronic devices but I am committed to make a conscious effort to unplug at least one day week. Hmm maybe just an hour or two a week is more honest and realistic. Its a beginning. By Michele Dorland

Monday, May 15, 2017


Hello, It’s hard to believe that it has been almost 3 months since we’ve been in class together. I have had a little time to reflect and meditate on our time together and what it has meant to me. Perhaps the biggest lesson it taught me was balance; as sad as it was to say goodbye, it wouldn’t have been possible without first saying hello. Anything you received from me as a teacher I first got from you as a friend and student. The bottom line is it is all connected and more importantly we are all connected. No one lives in a vacuum, our lives are intermingled and we affect each other in the way we act and interact, the words we speak and the actions we take. Life is a series of holding on and letting go, of highs and lows, of hellos and goodbyes. A scenario I like to use in class is this: close your eyes and remember the happiest time of your life – Did it last? Were you able to hold on to that feeling forever? Of course not, now remember an incredibly sad time- Did it last forever? Again, your feelings eventually came back in balance. My teacher Ram Dass has a simple spiritual axiom that states “Be here now”, while that is a mantra to bring your mind to the present it has an underlying message of feel what you feel right now, in all its glory and all its pain because none of it is meant to last. You simply can’t stay static no matter how much you try. This doesn’t mean to forget your past or to dream of what may come, it serves as a reminder to not get stuck there, to not hold on to what had to change or what changes will come, The majority of our suffering in this life could be eliminated by being here, now – not regurgitating a past that can’t be changed or worrying about how things might play out (Here’s a hint- most things we fear never come to pass) So how do we apply these thoughts into everyday life? Won’t I seem cold if I don’t want to replay the past over and over when that is my normal reaction with someone? What about building a dream? How do I stay present when I have all these things going on in my head and what the heck is this everything is connected stuff? The beautiful thing is this…Don’t worry about any of it, it’s your natural state...Be Here Now...Present…Put your phone down…look around…listen…see…beauty abounds. When your mind starts to wander come back to your breath. You will naturally start to see the interconnection of all beings. It really is that simple. So what did our time together teach me? Of course another quote from Ram Dass sums it up better than I ever could – “I can do nothing for you but work on myself…You can do nothing for me but work on yourself” If we both can do that we will have changed the world together. Love and Light until we meet again, Jim

Tuesday, March 28, 2017


The word, sisterhood, it means so many things to me. It brings up all the sweet memories of growing up with my own sister. All the things we know about each other that you only share with a sibling. All the fights that inevitably occur as children and the way we become friends that would do anything for each other, even agree to disagree, because we are sisters. Sisterhood also means the women in my life that aren't siblings but still help paint the colors and contours that define me. I'm lucky to have so many amazing women in my life that make up my sisterhood. My mother, sister, grandmothers, aunts, and cousins all helped mold me as I was growing. They taught me how to be a mother, wife and friend. As I grew I relied so much on my girlfriends, they were my confidants, and partners in crime. Is there anything better than a sleepover with your best friend? Laughing all night to jokes no one else would even understand. If there is I haven't found it yet. I have carried that joy and love of life with me always. As a grown woman with so many responsibilities and stresses in life, I honestly don't know what I would do without my friends. They are there to listen to me vent, to kidnap me for a girls night when I need a break, to make me laugh and help me cry. I have all kinds of "sisters" in my life, we are different ages, have different backgrounds, and on the surface we are complete opposites. But that's why I need them all and am so thankful for each and everyone, because they all fulfill an essential piece of my being. We recently celebrated Women's day, and that meant so many things to me. It acknowledged the amazing contributions to society women have made and are continuing to make everyday, and it was also a chance to honor sisterhood. Without my "sisters" I would not be who I am today. I will always be eternally grateful for all the lessons I have learned and have yet to learn from my fellow women. It's nice to have special day to remind us, but I'm going to be thankful everyday.

Saturday, March 11, 2017

Every Breath You Take is Important

Are you getting your optimum oxygen intake with every breath you take? Proper breathing methods can play a key role toward having improved health. When you were told to sit up straight in your chair as a child, there was actually some science behind it. Simply having bad posture can constrict your lung capacity, decreasing the amount of oxygen your body gets. While your body requires many nutrients on a daily basis, oxygen is one of the most important substances taken into the body. The average person becomes seriously distressed after one minute without oxygen. Every breath nourishes the cells, provides the energy needed to break down waste products and toxins, regulates the pH of body chemistry, drives the desire to breathe, strongly builds up your immune system defenses, and helps fight off infection.   Getting an adequate amount of oxygen is essential for living; however, for most people, an “adequate” amount of oxygen is all we get. According to research, the average adult exchanges 500 ml of air per breath. However, using the diaphragmatic breathing “the air exchange can be increased to 2000 – 6000 ml of air per breath” (source: If diaphragmatic breathing increases the amount of oxygen intake by 400 – 1200%, it would also increase the amount of toxins eliminated through your exhalation by that amount. Research according to the University of Maryland Medical Center ( reveals: “The deep [diaphragmatic] breathing… regulates the respiratory system, helping to treat respiratory ailments such as asthma, bronchitis, and emphysema. It also stimulates the abdomen, which aids digestion and helps relieve constipation and gastrointestinal conditions.” Here are some tips for breathing a little deeper: • When breathing more deeply, start by focusing on your exhale. By focusing on the inhale, you might run the risk of inadvertently sending the “fight or flight” signal to your body (think about it, if you need to suddenly run, the first thing you do it to inhale sharply), which is anything but relaxing…Focusing first on the depth of the exhale helps you to avoid this natural response and the depth of the inhale will automatically match the depth of the exhale. • To more deeply exhale, begin your exhale as usual and then when you think you are just about done, contract the lower abdominal muscles (as well as the muscles of the lower back, the oblique muscles on the sides of your stomach, etc!) – this increases the pressure on the diaphragm muscle (referring to the thoracic diaphragm muscle, which is a dome-shaped muscle located below the lungs) and essentially pushes it into a relaxed position which then puts pressure on the lungs to exhale more deeply. Visualize your entire body as a balloon that is being deflated (equally from all angles). • Relax the abdominal muscles to create space for the diaphragm muscle to contract (flatten out so that it is no longer dome-shaped). This will create a negative pressure causing the lung capacity to increase so you are able to inhale more deeply. Visualize your entire body as a balloon that is filling up with air – the air is radiating out from the center equally in all directions. • In time, as you get accustomed to the feeling of the diaphragm muscle, switch your focus from the abdominal muscles to the movement of the diaphragm. Unless you have a debilitating breathing disease or condition, it is possible to improve your breathing capacity and therefore your health. Always consult your physician before engaging in any deep breathing regimens. Enhance every breath you take! Dean Sutzer instructs deep breathing techniques as a part of a Qigong and Tai Chi classes/seminars. Dean brings 48+ years of instructional experience to his students. For more information on wellness related coaching classes/seminars, please contact him at: (931) 319-0499 | “If your body was a symphony, breathing would be the conductor.” Dean M. Sutzer

Sunday, February 19, 2017

Open To A New Season

We are entering spring. There are still reminders of winter. Trees are bare with a promise of new growth. However, the signs of spring are here as well. The temperatures tell us it is time to shed our heavy coats and to let our toes escape heavy shoes. Spring jonquils are blooming. Robins are abundant. It is delightful to drive with the windows open. It is time to Open to this new season. As we enter this new time of year, it gives us the opportunity to release the winter and to see the possibilities of our own inner beauty. We can take the lessons taught by Mother Nature and apply them to ourselves. We can recognize and decide what it is that we want to release and what it is that we want to grow. Like a tree that sheds its leaves in the fall and then reveals new leaves in the spring, we can decide what to shed and what to allow to fall away. We can decide what to grow, to sprout, to blossom from within…a new attitude, a different perspective, or a change in thinking about ourselves or another. Each of us is filled with the true nature of spring with possibilities for the new growth of intentions and new opportunities to enjoy a renewed sense of our spring spirit. Allow yourself to open to your spring spirit each morning as the sun shows itself a little earlier, and each evening as the light stays with us. Open to these new opportunities to see the beauty all around us as well as the exquisite beauty within each of us. Written by: Claire Liddle

Thursday, January 26, 2017


Each one of us, although integrally the same matter that makes up the astounding energy of life, is beautifully unique, outstanding, miraculous. Yet most (if not all) of us have a huge deficit when it comes to self-belief, and when we feel weak, fearful or triggered it comes out like a werewolf bearing sharp teeth and ready to pounce. When we feel good and strong it lingers in the background teasing and threatening us to strip us of our bliss. It tells us we are “disgusting,” “terrible,” “unloveable,” “stupid,” and “insert your word or phrase here”. All the bric-a-brac and outright lies have become ingrained in our collective mind and even become a crutch when we are terrified or angry or hurt. After all, it’s easier to just self-blame than to acknowledge the pain at the source of our negative beliefs about ourselves. So how do we attain unlimited self-affirming moments when we are busy being our own worse enemies? We are all so much more than enough, and thinking otherwise does not need to control us, nor does it need to have a place within our sacred bodies. So for those tough days when we encounter the vicious metaphorical werewolf, below is a little reminder of what we can do to protect our vulnerable and precious spirit. Here are five crucial steps on the path to self-love and that allow the spirit to move away from insecurity, doubt and fear… with the goal to one day eradicate self-hate forever. 1) Honor Community. If we open our eyes wide enough, we’ll see that we are blessed with incredible support and camaraderie everywhere we look. Opening up to the profound truth and love that is humanKIND can ease so much pain, and help dissipate our doubt. It takes a village. 2) Be Grateful. Although being very sick put me face-to-face with my fears and insecurites, it also reminded me how fortunate I am for this beautiful if flawed life. Every day I feel teary-eyed gratitude for the outpouring of love and generosity that blesses me. Having a happy and healthy son is my livelihood that helps me get stronger with every breath. The list goes on and I know yours does too. 3) Breathe deep & Connect to Nature. The breath is not only what sustains and nourishes life, but it is also that which makes each one of us eternal. An effortless inhale glides into a releasing exhale and neither ever really begins or ends. Breath heals our self-doubt by bringing in room for compassion and devotion to self and others. So is nature in it’s vast, limitless essence. The mountain’s crest and valleys boundlessly roam, the horizon beyond the ocean’s waves and its water beneath remind us of our own magnificent souls, those that came before us, and those that will live on long after we cease to breathe. 4) Give Yourself Love & Praises Start reminding your wounded parts just how magically awesome you are, even if you do not believe it yet. When I came home from the hospital, I started a habit of sticking up neon fun-shaped affirmations in my apartment to help me heal. They say things like “I am surrounded with love,” “I am important”, “I am wonderful”, “I am free”. I get to see these wisdoms staring at me every day. Make a point to remind yourself of how special you (and others!) are. Do it as often as possible. 5) Practice: Meditation, Joyful Movement, Yoga Meditation allows us to do less in order to recognize that we are so much more than our limiting beliefs dictate. We hear the dark thoughts and then we allow the breath to shield us. Most meditators find that they end up much more effective at doing good and being content when they learn to UNDO. When we move our bodies through intuitive dance and other joyful movement, we learn to LET GO of our attachment to self-effacement and fear. Yogis practice learning to BE in the poses, to embody a certain effortlessness in the strength and grace of the practice. To create space and eventually let go of the fixation on whether we are indeed “enough”. To breathe through pain and hurt and love and joy without attachment on whether it’s good or bad, right or wrong. To practice non-judgment and ahimsa (non-harm). When we “die” in Savasana, we get a glimpse of a heavenly place ruled by acceptance and peace. I distinctly remember that first time I rolled out my mat after months of being too sick and in pain to practice. As I laboriously flowed through cat-cows and warriors, it was like beginning again with a newfound appreciation of the power of yoga to facilitate letting go and residing in utter beauty. “Atha Yoganushasanam”. Now begins the yoga. We are forever beginning again and yet evolving, making space for what’s new and yet been there all along. What would life be like, how would it feel, to know at a heart and soul level that each one of us is whole and complete? Whether our history has taught us that we are not enough, this is simply untrue. We have and will always be SO MUCH MORE THAN ENOUGH. So let’s start living and speaking this truth. By Jo Ducey

Monday, December 12, 2016

Ch-ch-changes Ch-ch-ch-ch-changes - Turn and face the strange Ch-ch-changes - Just gonna have to be a different man – David Bowie
Change is in the air. A New Year, a new President, perhaps New Year resolutions for a fabulous new you but what of the change and why be aware of it now? Some people embrace change while others never want things to change. Fear vs. Fascination. We have Science Fiction as well as The Andy Griffith Show to tell us what it may be like and to show us a familiar time that never really was. The point I’m getting at is with all these changes what about now? Right here, right now, fully present in the now. Change is constant. We live breath to breath, moment to moment. Our awareness, however, generally is planning the future or contemplating the past. When events happen such as a New Year, a change in power, etc. happen, we take a moment to realize that time isn’t simply standing still. We are faced with the strange. That strange is where we let the fear in. From a yogic perspective, think back to the first time you walked into a studio, perhaps you went with friends or maybe it was by yourself. Were you quiet? Maybe embarrassed to take off your shoes? The teacher was certainly speaking a different language (literally) and maybe you didn’t have enough strength or flexibility to do the things being asked of you. Where are you now? Are you in the same place? If you are reading this I’m guessing not. So what happened? You’ve been through changes, your body and mind have responded, you are simply no longer who you were the first time you walked in the door. Life is like that as well. We build up these walls around us thinking we can somehow stop time and life subtly passes by. You’ve no doubt heard the saying you can’t go home again and I will say it’s true. I grew up a military brat but I’ve also had the good fortune to go revisit the places I once lived, I even met someone I knew when we were younger (And maybe we had a school age crush on each other) So what happened. Nothing fit the way I remembered. The houses seemed smaller as did the neighborhoods. The fact is they were the same, it was my boundaries and relationship with the world that had grown. I had changed. As for the girl, after knowing each other in the 4th grade, we were friendly but barely spoke our senior year in High School. We had nothing left in common except being young together briefly. If you’ve been in my class more than once, you’ve probably heard me cue you to your breath and to “Be Here Now”. In the present, it’s always now. It creates space for change. When I get ahead or behind myself in my thinking, I’m coming from a place of ego. I think I can direct the future or change the past. I, as in me, as in the power belongs to me. It’s all an illusion of course and one of the root causes of a great deal of suffering but when I am present, in the moment, I actually have the power to act, I have choice and it’s no longer an illusion. The key to change is not getting stuck in the transition. I’m not suggesting you don’t make those New Year-New Me resolutions. Write them down. Make them real. Just don’t get hung up on them until you are ready to make the changes. There isn’t anything wrong with making plans, in fact John Lennon once said, life happens while you are busy making them. Just don’t live in the plans. Embrace change for what it is, an opportunity to grow. Leave tomorrow to tomorrow and the past in the past. Life is happening now it’s beautiful and it would be a shame to miss it.