Every January we celebrate Martin Luther King Jr. Day with performances, ceremonies, and rallies. Part of King’s studies were the non-violence teachings of ahimsa which Gandhi used when working for independence in India during the 1940s. Ahimsa is the first principle of yoga.

Ahimsa means the non-harming of all living beings. It is one of the five yamas or restraints which make up yoga’s code of conduct. Ahimsa espouses non-violence and calls us to work towards loving kindness. In the practice of ahimsa every word, thought, or action involving judgment and hate is considered a form of violence. We work to cultivate a pure heart. Of course, it is impossible to do this perfectly, but every time we catch ourselves and release a hurtful thought or choose not to act hurtfully we are practicing ahimsa.

Gandhi once said, “If we wish to experience true ahimsa, then we must let go of ill-will, anger, and hate and see only love in those around us.”

In yoga class, or during a yoga practice at home, we pause at the beginning to set an intention that is in accord with ahimsa. We try not to strain, push, or compete. We try not to berate ourselves when we fall out of a balancing pose. We do not criticize another student or how they do their practice. Ahimsa is challenging but is central to yoga.

As we prepare for Martin Luther King Jr. Day celebrations, we remember many of his teachings. Dr. King reminds us that “Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.”

Here are some suggestions for integrating ahimsa into your life.

• Before your day begins, and before your yoga practice, set an intention for peace and compassion.

• Take steps to let go of negative thought patterns, the inner critic and unhealthy choices.

• Take five minutes for deep breathing to focus on compassion towards others and yourself.

• Practice yoga poses that open up the heart area to cultivate a deeper sense of compassion.

• Study the life of Gandhi or King and how they used non-violence in their work and lives.

For yoga class information please contact Judith Valerie at judith@jvyoga.com or visit http://www.jvyoga.com

With so many external distractions such as music, flashing lights and enticing smells, the holidays can be overwhelming to all of our senses. We can wear ourselves out well before the holidays arrive, and find we are stressed out, overwhelmed or frustrated.

Yet, the time of Advent calls us to be quieter and reflective. The winter season is one of hibernation, slowing down and becoming more internal.

How do you move with into this slow and deliberate intention when there is so much going on around you? It is possible to integrate the celebration and holiday parties with an internal sense of peace and balance.

How can we include those of us without family gatherings, or those who are at home and may feel lonely into the holiday spirit? Integrate a daily home yoga practice during the winter season and it can increase connection and contentment.

Here are some easy mindfulness tips you can include:

• Before the holidays arrive, decide where you are going and how much time you will spend. You don’t have to do everything. Give yourself permission to say no.

• Reflect on your purchases. Instead of impulse buys, take time to reflect on the recipient. Make or shop for something that truly reflects your appreciation of who they are.

• Before heading out to the mall or upon returning home, take five minutes to sit and breathe. Slow breathing can help you find peace when there is external chaos.

• Commit to ten minutes of yoga every morning or before bed. Use a candle, play nourishing music, emphasize twists, forward bends and deep relaxation.

Discover the true holiday spirit, no matter what tradition you celebrate.

Happy holidays!

“Today I choose to be contented.
I choose to accept myself/others as they are,
the world as it is and choose to contribute to its healing.”
~ Vimala McClure

The holidays are quickly approaching, and Thanksgiving is only a few weeks away. It’s easy to feel overwhelmed with the long list of things to do to prepare for family and guests arriving for the holidays. With meals to prepare, a long list of errands or cleaning the house, our sense of appreciation for what we have in our lives can diminish.

How can you feel the fullness of the Thanksgiving holidays? Coming back into a place of gratitude can ease the stress around you.

This leads to a practice of Santosha, a sense of contentment and acceptance, no matter what circumstances we find ourselves in. Whatever we have or don’t have, it is enough. Santosha is not stagnant; it is not accepting what is. Instead, we practice patience, while striving to change places of hardships or transitions. The root of Santosha is joy.

When have you felt joy in your life? Nurturing joy and contentment gives us the full meaning of Thanksgiving, to truly be thankful for our lives.

For Thanksgiving, we may find ourselves in the kitchen preparing a meal for a large gathering or an intimate setting. Just as you are aware and present in yoga movements, be aware during food preparation. Be focused about what and how you are cooking, minimize wastefulness and use mindfulness and awareness techniques in the kitchen.

Family dynamics can also bring up a stirring of emotions. Many times, the holidays ring up family issues and may be a difficult time in the loss of a family member. Santosha is a practice which can bring us back to a place of acceptance of these dynamics and help us to move on.

For many students, a yoga class at the beginning or end of your day can provide a place of balance, centeredness and calm. As we begin to prepare for the holidays, at the end of each class, take a few moments to give thanks silently, in your own way. Practice Santosha on the yoga mat and take it out into the world.