Onward to Chapter #2

Here's the link to the Chapter #1 yoga fun with Elena Aguilar's Onward: https://youtu.be/cbZu-g226DQ

Chapter #2 of her book explores emotions!  I ran across a new hashtag yesterday: #allfeelingsarevalid😉 I like how that supports what I tell people shorter than me -- "all feelings are okay" -- they don't all feel "okay" to feel, but it's normal to feel both pleasant and unpleasant feelings as you live each day. Here's the yoga practice we shared to explore Chapter #2 ideas:

breathe

stretch side body, forward fold over crossed legs [recross and fold], neck stretch

roll to all fours -- table to tiger/bird dog -- inhale stretch, exhale crunch elbow to knee 

child's pose

down dog to lunge to side plank [gate is an option]

half sun salutations

sun salutations -- "I am grateful" "I can do hard things!" "I will shine my light"

star, power pose, wide legged fold, alternate hand to floor/ceiling, chair

warrior 2, peaceful, side angle [feet together, breathing wings]

warrior 1, warrior 3, pyramid [knocking on heaven's door--dynamic twist]

seated forward fold

seated pigeon, option to work on belly [windshield wipers, knee circles between sides]

butterfly

simple twist

rest -- body scan: Close your eyes if it's comfortable and bring attention into your body. Take a deep breath--bring in oxygen, enliven the body. As you exhale, connect with a sense of relaxing more deeply. Notice feet on the floor, sensation of back on the floor. Notice the weight and pressure of your body, its heat. Notice your legs--is there pressure? heaviness? lightness? Bring your attention to your stomach area. If your stomach is tense or tight, soften. Take a breath.  Notice your hands.  Are they tense or tight? Notice your arms. Let your shoulders be soft. Notice your neck and throat. Let them be soft and relaxed.  Soften your jaw. Notice your face and facial muscles. Let them be soft.  Then notice your whole body.  Take one more breath. Be aware of your whole body as best you can.  Take a breath.  When you are ready, open your eyes.

Ideas shared:

"Your emotions want to serve you, but sometimes they just don't know how. In spite of how messy they an be, you can acknowledge their efforts and thank them."

Thank you, sadness. You've helped me understand . . .

Thank you, fear. You've helped me recognize . . .

Thank you, anger. You've helped me learn . . .

Thank you, disgust. You've helped me see . . . 

• Emotions are temporary.
• Your emotional intelligence is your awareness and management of how you are feeling.
• Befriend emotions [think of them like the Inside Out movie characters]
• Emotions are messengers, sources of potential energy, and a part of the human experience
• Life cycle of an emotion: (1) prompting event (2) interpretation (3) physical response (4) urge to act (5) actions (6) after effects
• Emotions motivate us to act 
• Emotions helps us identify and respond to opportunities
• We have the right to experience and talk about our emotions

Ideas for managing emotions in ways (1) nobody gets hurt (2) nothing gets hurt

• BREATHE [breathing interrupts the intensity of an emotion, slows the heartbeat, normalizes hormone release, relaxes tense muscles]
• yoga
• walking
• drawing/painting/creating
• talking with others
• spending time outside
• think of a happier time
• repeat a mantra: "this too shall pass"

What ideas work for you?