Mind Body Messenger
Issue #19, December 2004

Keeping Up with Heather…

As we approach the end of another year, it seems an appropriate time to remind you, and myself, of the annual journaling practice that my grandmother passed down to me. When I first wrote about this exercise in my newsletter five years ago, I got so many letters from you expressing positive feedback and enjoyment of the exercise. As always, your response guides me to further exploring certain areas of discussion. So, I’m offering this information again as a reminder for those who have been receiving this newsletter for years. For those of you who are new to the Mind Body Messenger network, I hope you enjoy this excellent practice.

As I mentioned, it was my grandmother who first taught me this annual writing exercise. Each year as the hubbub of Christmas winds down and the New Year approaches, I take some time by myself to write in my journal of all the experiences, events, and challenges that have occurred in my life, my family, and my world over the past year. I reflect on how events and experiences have impacted me, and how I have impacted on my world. This process gives me a chance to take stock of my life, my relationships, and my direction in life.

With this reflection complete, I then take some time to establish some goals for the next year. These objectives may include new travel experiences, new career directions, fitness or sports performance goals. I write goals for changes I want to see in my home, relationships, and my personal growth. I also write of growth that I would like to see in my world.

After I write my aims and intentions, I sit with them for some time, feeling out the experience of achieving them. Then, I put the journal away for the next year, and let my conscious mind release all that I’ve written. I have been doing this for at least twelve years, and it is still an exercise that I look forward to as the New Year approaches. What’s amazing about the process is how often I find myself reviewing my past year’s entry, and find that I have consistently achieved most of my goals each year.

I found my journal the other day, and read the goals that I wrote to myself at the start of 2004. I wanted to fly to a new place, and I did. I very briefly and unexpectedly visited Milan and Abu Dhabi. I wanted to go on a road trip, and I have enjoyed several. In fact, I’m preparing to leave for another one tomorrow morning. I wanted to meditate for thirty minutes a day, and although travelling has offered great diversions from that goal, I have achieved a practice of 5 days a week for the last six months. I wanted to write a book, and while I’m only on chapter 7, it’s a pretty good start. It’s important to note that there are a few goals from last year that I haven’t ‘achieved’. These goals are less tangible, less measurable than my other aims, and tend to recur year after year. These goals relate to my life’s purpose, and I feel it’s essential for me to connect with them regularly to keep them at the top of my list of priorities.

So, I do encourage you to take on this practice as your own. It has helped me to move more consciously and consistently towards my highest purpose, as well as my goals for everyday healthy living. As you begin this practice, and begin a New Year, take some time to ask yourself:

I’ll see you in 2005 for another amazing year.

Namaste, Heather

Thoughts On…
Quotes to Tickle the Funny Bone

• Remember, once you get over the hill, you'll begin to pick up speed.
• Learn from the mistakes of others. Trust me, you can't live long enough to make them all yourself.
• Just going to church doesn't make you a Christian any more than standing in a garage makes you a car.
• Men are from Earth. Women are from Earth. Deal with it
• Opportunities always look bigger going than coming.
• Junk is something you've kept for years and throw away three weeks before you need it.
• Experience is a wonderful thing. It enables you to recognize a mistake when you make it again.
• I always know God won't give me more than I can handle but there are times I wish He didn't trust me quite so much.
• Always remember you're unique. Just like everyone else.
• If you lend someone $20 and never see that person again, it was probably worth it.
• If you tell the truth, you don't have to remember anything.
• Good judgment comes from bad experience, and a lot of that comes from bad judgment.
• Generally speaking, you aren't learning much when your lips are moving.
• Experience is something you don't get until just after you need it.
• Before you criticize someone, you should walk a mile in their shoes. That way, when you criticize them you're a mile away and you have their shoes.

Yoga For Mind and Body
Part 10

The tenth in a series of columns offering yoga postures for men, women, and children to practice at home, school, on the road or in the office. With special thanks to Ross Pottinger of Wink Photo Design in Brisbane, Australia for the photos and the support in this project. And many thanks to Louisa Dick for taking part in the project. Do check with your health care practitioner before beginning a yoga practice. Many postures are not suitable for pregnant women, people with joint replacements, those with hypertension or other medical conditions. If you have a posture that you would like to see in this column, I welcome your suggestions. Namaste, H!

Garudasana – The Eagle Pose... printer friendly version

To Begin: Stand with feet together and parallel. With your arms in front of the body with elbows bent and palms facing you, wrap the right arm under the left arm, and wind your arms around each other to bring palms together. Lift your elbows high as you draw your shoulders down and back.

The Pose: Bend your knees at a 45 degree angle and bring your right thigh over the left thigh, tucking your right toes behind left calf. Breath deeply and naturally in this pose, squaring hips and shoulders to the front, and maintaining bend in the left leg.

To Intensify: For advanced students, follow the photo to the right, and lift elbows, slowly bend at the waist, and bring elbows to the front of the knees. Be careful not to compromise the posture by straightening legs or struggling too hard.

Breathing: Breath deeply and naturally throughout the pose. This pose challenges your balance and your breath, combine the two to focus your mind and relax any struggle in the body. Breath in strength, breath out tension.

To Modify: If you cannot tuck the toes behind the calf, simply draw the lower legs towards each other and touch your toes to the ground.

Focus: Keep hips and shoulders square to the front, and use the abdominal muscles to support the spine by lifting up and drawing the belly in. Think about the tailbone stretching down to the ground, and the crown of your head reaching upwards.

Cautions: Do not try to force your toes behind the calf, your hips and knees may need time and practice to be able to complete the pose. Struggling and overstretching lead to injuries, and that is the opposite of our goal!

Benefits: Tones and strengthens muscles and circulatory system of the legs. Opens hips and chest, and balances the right and left sides of the body (sun and moon). This pose helps to gently squeeze tensions and toxins out of the legs, and is ideal for those with varicose veins.

Philosophy: Use the alertness and focus of the eagle to bring your eyes, your mind, and your energy into focus on your direction in life, rather than letting your energy be dissipated by petty distractions.