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Tag Archives: compassion

Episode 71: Increase Your Happiness, Curiosity, & Connection With Self-Compassion

High self-esteem used to be regarded as a vital component to happiness. But it’s fallen out of favor in the past decade. Research — much of it led by Dr. Kristin Neff — has shown that self-compassion is a more effective way to increase optimism, happiness, curiosity, and connectedness. This episode talks you through the research and offers three very practical ways to incorporate self-compassion in your yoga practice and life.


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RECOMMENDED & RELATED LINKS
LOVINGKINDNESS MEDITATION
A lovingkindess meditation is a great way to generate compassion — or at the very least, a benign, friendly feeling — toward yourself and others. The traditional teaching is done seated, but as a personal note, I’ve found that it works well during walking meditation.

1. Sit comfortably on the floor with your legs crossed or in a chair that supports your spine.
2. Close your eyes and take a minute to focus on your breath. When you feel ready, repeat the following phrases to yourself or out loud:

May I be filled with lovingkindness.
May I be safe.
May I be peaceful and at ease.
May I be happy.

3. After repeating the above phrases to yourself for about 5 minutes, pause. Think of someone you love and conjure an image of that person. Then repeat the phrases above, focusing on that person. Instead of “May I be filled…” you can change the pronoun appropriately or use their name.

4. After about five minutes, you can try to extend lovingkindess to all beings — regardless of how you feel about them personally and regardless of whether or not you know them. The idea is to extend this kind, open-hearted practice to everyone.

5. When you’ve finished your meditation, notice how difficult or easy it was to offer lovingkindness to yourself vs. the person you love vs. extending it out to all beings. Everyone is different and every day is different. Remember that you don’t have to get meditation “right;” it’s simply a practice to commit to on a regular basis and concentration gets easier with time.

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Episode 35: Kelsey Crowe, PhD on What to Do When Life is Scary, Awful, and Unfair to People You Love

On this episode, I talk to Kelsey Crowe, the co-author of the book, “There is No Good Card for This: What to Say and Do When Life is Scary, Awful, and Unfair to People You Love.” Although it’s not a “yoga” book written by yogi authors, so much of the approach and the advice reminded me of things we practice in yoga, that I was inspired to share it. For me, this book is part empathy primer and part emotional intelligence manual. It’s funny, it’s written with zero judgment, and it’s filled with helpful and achievable ideas that can help all of us connect to each other more and to support each other when life gets tough.

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RECOMMENDED & RELATED LINKS
There Is No Good Card for This: What to Say and Do When Life is Scary, Awful, and Unfair to People You Love
Help Each Other Out
Emily McDowell Studio

MUSIC
David Szesztay — Welcome Home
David Szesztay — Sweet Water

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If you like the podcast, please leave a review or rating on iTunes! I’m learning that it really does help others find it and it helps me to know which episodes resonate with you! You can also follow me on Twitter @yogalandpodcast.

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Episode 31: Bo Forbes – Self-Care for Empaths (A Neuropsych Extravaganza)

Hello everyone!

This week my guest is the effervescent, beautiful human Bo Forbes. Bo spent years as a practicing psychologist and is now a yoga teacher with a keen interest in neuropsychology. Every time I talk to Bo, I’m pretty much stunned by her depth of knowledge, her insight, and the lovely way she has about her. This conversation was supposed to be about her step-by-step system for helping people who are overly empathic. BUT, well…I just couldn’t help but ask her about so many different aspects of her life, her training, and her teaching, which is why I’m calling this episode A Neuropsych/Yoga Extravaganza. We talk about:

* Her early childhood on the Seneca reservation and how it informed her sense of interconnectedness at a young age
* How she started incorporating mindfulness practices into her clinical practice and how her clients responded
* Default mode — a system of wiring in the brain pioneered by Norman Farb that governs our tendency to ruminate or judge the past, present, and future.
* Direct experience mode — how meditation and mindfulness practices can help us recognize default mode when it’s happening and experience the present without judgement
* Empathy — why so many yoga teachers consider “empathic distress” and how to establish boundaries
* How connective tissue work helps her reset and come out of empathic distress

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RECOMMENDED & RELATED LINKS
Bo’s Online Courses: Yoga, Mindfulness, Neuroscience, the Body, and Contemplative Practice & Integrative Yoga Therapeutics
I Feel Your Pain: An Empath’s Guide to Staying Balanced by Bo Forbes
Bo’s Fascial Release for the Trapezius
Happiness Toolkit: Bo’s Simple Belly Massage

MUSIC
Shana Falana — Cloud Beats
Ryan Cullinane — Beach Vibes with Drums
Ryan Little — Wonderstruck

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If you like the podcast, please leave a review or rating on iTunes! I’m learning that it really does help others find it and it helps me to know which episodes resonate with you! You can also follow me on Twitter @yogalandpodcast.

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Episode 11: Andrea Ferretti – Four Ways Hitting a Plateau Can Deepen Your Yoga Practice

Hello everyone,

This week I’m stoked to share a bit of my own writing/thoughts with you. It’s a quick episode and I hope you enjoy it. The topic is one that is dear to my heart: So often when we hit a plateau in an endeavor, we feel like it must be time to give up. It feels like a signal of failure or boredom or a lack of growth.

But since yoga is as much about the mind as it is about the body, I feel that a plateau is really a golden opportunity to deepen your practice. Give it a listen and please let me know what you think!

“You’re not perfect. That’s the bad news. But the good news is you don’t have to be to have a beautiful, effective, long-term yoga practice.” — Andrea Ferretti

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MUSIC
Ketsa — Always Late
Podington Bear — Wolf

WRITE A REVIEW
If you like the podcast, please leave a review or rating on iTunes! I’m learning that it really does help others find it and it helps me to know which episodes resonate with you! You can also follow me on Twitter @yogalandpodcast.

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