24/24

sacred sounds...

they come in many ways. just recently I practiced with a wonderful new teacher and chants were present throughout the entire class. not only was she playing beautiful chants on her harmonium, during class, from her ipod, no she would occasionally, during class, join in and encourage us to do so as well. it wasn't forced, it just came natural. it added a wonderful feeling to my practice and I am very grateful for that wonderful experience.

find here a nice, short text about the sacred sound OM.

this vibration in our body, we create by singing (and not only OM), is a beautiful feeling that caught me early in my life and luckily has never left.

now, Christmas is here,  there are so many beautiful songs that surround us and to me a Christmas without singing is just not it.

many versions of "Stille Nacht" (silent night) made it around the world, and to me, the most beautiful is the one you sing under the tree with your loved ones - from the heart.

Stille Nacht

now I'm off to sing and slow down, taking it all in. wishing you all

merry Christmas. frohe Weihnachten.

23/24

busy tiding away things, making it nice and festive. letting it all go, once we sit around the tree, singing, embracing, opening presents, eating - all at the same time. 

are you ready?

22/24

salute the sun

not long now. the kids are getting more and more excited, the lists are getting longer... how to keep up a little bit of a physical practice, or let's say connection to the physical body, over the holidays?
well, I try to at least start each day with a good stretch. nothing special. still in bed I stretch out in whatever way feels good at that moment. after that I do my least favourite posture and one I love. after that I like to take a few deep breath in child pose.
well, that really is the minimum program after a late night...

with the kids on holidays and not too many chances of an hour practice or more, a few rounds of sun salutation work great, for me :-)

yes, very simple, but so effective. any style is fine, but do make sure you really flow with the breath to help you fully focus the mind and make it a meditative practice. repeat as often as you want...until the sun comes out - dangerous at this time of the year though ;-)

enjoy the movement of your body, the heat you create and the clearing of the mind with each repetition. most important, allow yourself a good rest in Savasana once you're done. and for the yogis out there - try a few rounds, adding kapalabathi :-)

21/24

on the way

"Yoga is not about touching your toes, it's about what you learn on your way down" - one of my favourites.

especially as Yoga is so popular these days and people like to share picture-proof of mastering one or the other challenging pose, this sentence becomes more and more important.

I am not the most patient person, but had to learn to be in my Yoga practice. only now I realise that I start to enjoy this challenge. especially in the beginning it was hard for me to accept that my physical practice is not as advanced as I'd want it to be.

many teachers on my way helped me to accept and especially realise that joy comes on the way to a special posture and not by just mastering it - if you're brave enough you fall and well, get up and start again - in the end there is also no final posture in Yoga and that is the real beauty of it, to me.

always room to create new postures - dropasana :-)

now, this whole story is not only true for a Yoga practice isn't it. in everything we do, every goal we set we learn the most on our way to it.

one example I want to give (as current in our situation) is making friends. on our way to make and become friends with new people we learn a lot, especially about ourselves. not easy for my girls AND us grown ups.

as hard as this is, I am grateful for getting to know me better and helping my girls to grow strong, be confident and most of all try to follow the heart!

now enjoy - falling and yes, getting up again and again!

20/24

the soundtrack

as we walk through busy days
we can put our own soundtrack
it's up to us to give it a direction
so easy to twirl us right up
just as easy to let us fall all the way down
both is out there in life, both is good
just be aware
it's our choice
(most of the time)
yes, it's up to us!

walking the streets of Geneva (just like everywhere else I guess) I notice once more how many people have headphones on, most probably listening to music - playing the soundtrack to their own life.

I do it too, not too often as I quite enjoy the natural soundtrack as well, but when I do I am, even though I already know, always  amazed on how strong the music you choose influences your perception and of course mood.

let's use this power wisely! THIS is one of my favourites to twirl me right up and lets people "dance" around me :-)

19/24 - this moment

joining Soule Mama once again:

{this moment} ~ A Friday ritual. A single photo - no words - capturing a moment from the week. A simple, special, extraordinary moment. A moment I want to pause, savor and remember. If you're inspired to do the same, leave a link to your 'moment' in the comments for all to find and see.

18/24

why not say "hello"?

we all have this places we go frequently. a lot of faces are familiar others are not, but we never talk to anyone.

so why not say "hello" today? and by hello I don't just mean a greeting, but maybe a few words. depending on where you are, inviting the person who just came in, to sit with you.

well, happened to me this morning and felt really good!

I stepped into the school cafeteria and was early to meet someone for coffee, so ready to sit down by myself. but before I could do so a woman (I've never seen before) looks up and says: "feel free to sit with me if you like."

now, how nice is that. she thought I am going to have coffee by myself, she's there by herself, why not get together. yes, why not.

so my morning got a nice little twist, made me smile and shine, probably more than I would have :-) reminding me of what a lovely yoga friend of mine would always say after class : "say hello, smile, wave to a person in the room you don't know yet."

it was always such a lovely way to end practice and letting you notice more of the people you were just sharing a yoga practice with.

so, wherever you go today, maybe you might get the chance to say hello, smile, wave to a person you don't know yet!

17/24

time to relax

the link below takes you to the guided deep relaxation by Nischala Joy Devi and I highly recommend it! it's definitely worth getting and well, maybe the gift you were still looking for!?

Nischala Joy Devi

and don't forget, it's all about giving from the heart ;-)

16/24

colour

during this grey days (although Geneva is still giving us quite a bit of sun recently!) it can't be said enough how important it is to colour your life.

wear something colourful! I am so over everyone dressing in black and grey - why??? at least put a colourful scarf or just bright socks - they'd only be visible for you at home anyway :-)

now ok, if you can't follow me in terms of clothing, why not brighten up your plate? to add as many greens as you can find is a good thing to do anyway, but why not adding a little sunshine to it as well - Tumeric! please click on the word to find out the amazing benefits of this root.

my picture shows a quick dinner from a few days ago. basically the vegetables I had in the house (fennel, broccoli, parsnip, pepper), quickly fried in coconut oil with just a pinch of turmeric powder and salt.

a good way to use turmeric during this cold season is this hot drink:

simmer a pinch of turmeric, little pieces of fresh ginger for about 5min. adding lemon and honey this makes a wonderful hot drink filled with goodness and preventing or healing a cold or sore throat.

adding curcuma to hot milk (honey if you like it sweet) is supposed to help insomnia.

the list goes on, but mainly  - follow your taste and your heart - have fun sHiNIng!

15/24

was zum Nachdenken

also, ich mag Weihnachten. sehr sogar. denn...ich mach mir die Welt, wide wide wie sie mir gefällt - funktioniert zumindest manchmal ;-)

sorry, something in German, for a change :-)

14/24

reward your feet

we kind of rewarded our feet a few days ago with "legs up the wall" and really, try to lift your feet off the ground as often as possible.

today, add a little massage - either do it yourself or if you're lucky have someone give you one. go ahead, treat yourself with a professional massage, but we know this won't happen for all of us - at least not today.

I like to take 5min at night, before I go to bed (in the ayurvedic tradition a foot massage is also recommended in the morning, so go with the time and feeling you have).
I share with you, the instructions I follow, from the book "Ayurveda - die sieben Energietypen" written by Jutta Mattausch. I bought this book a long time ago and love it mainly because it's easy to understand and gives you ideas you could just go and do - like the foot massage ;-) here we go:

using sesame oil, start by rubbing the oil in your hands and then on your feet and calfs, gently massaging the whole area.
start circling the ankles softly and then continue with thumb and index finger, to gently pinch along the Achilles tendon towards the heel.
start massaging along the foot, starting at the toes (don't forget to go in between toes) using your thumb at the top and the other four fingers at the sole of your foot. let intuition be your guide here and/or take a look at the picture below and work towards certain pressure points that are interesting for you that day.
make sure you finish off by stroking down from the calf to the toes a couple of times, before you move to the other side.

have fun!

I am not a pro in this area and know that getting a proper reflexology treatment is something completely different! 

13/24

sing

Christmas songs, if that's something you like. but really any song at any time, but sing it loud and full of joy.

many things could be said, but I feel I'll write another singing post in this advent-calendar, so for today I'll leave you with this:

12/24

stop for some sun!

this is a hard one as we can't really choose when to do it. but then also this makes it kind of fun and exciting.

so Geneva is having funny weather in the past few days. some sun, some rain, blue skies and grey, dark skies - a bit of everything.

but if you are lucky and have the sun out at one point today, take a moment, notice it, hold your face up to fully enjoy the sunshine, the warmth and happiness it brings!

11/24

cookie session

yes, bake Christmas cookies, but make it fun! it's not about how many different ones you create and how wonderful they look. no, just make your favourite ones with all your love and I am sure they'll turn out just great!

well, to make it fun...why not play some cheesy Christmas tunes and involve your kids, get a friend round to help.

oh, and if you're not into baking at all - buy some cookies and and maybe decorate them, or not even, just enjoy :-)

10/24

crazy laugh

make yourself and others laugh like crazy. how? well, that's totally up to you.

in my house we usually crack up when putting on my favourite songs and dance crazily. the girls especially love to see my silly dance moves and start laughing immediately, trying to copy me and totally crack me up.

a silly tickle-party is easily done -either in the morning (although it might leave one or the other grumpy as well, so a bit risky) or especially after school this can bring back energy in our house.

silly walking to and from school gets us very creative. also grimacing plus crazy hair, that comes out once I take my hat off, gets us going for sure.

so there is many ways, we only need to allow a little craziness into our day. as easy as it sounds, all the things we need to get done and what we think is expected from us, can make this simple and important fun hard and easy to forget.

so, let's get started!

9/24

be present

here, now...no matter what day it is, all the things you have to do...be present. try to put your full presence into the everyday things. realise how we do things mechanically, automatically (sometimes we don't even remember that we've done it). yes, a good thing as well, as sometimes we just need to get on with it.

but let today be different. set the breakfast table with awareness. notice the people you ride the bus with to work. the "good morning" you say once you enter the office/school/shop (...) say it and mean it, maybe even put a smile with it :-)

you hold the door for the person coming after you - notice this person, look at him/her.

eat and taste, enjoy every bite and eat consciously...

be present!

7/24

personalise your gifts - make them special

I could write a whole lot about the gift giving at Christmas and other occasions, but really don't want to go into that. most important for me - give with love and from the heart. and I have to say, luckily it's not happening often that I can't follow that rule of mine :-)

now, today hopefully you got some time to craft a little. the two ideas I am going to share don't take a lot of time and are super-easy! 

number one - home deco: hanging acorns

don't think that needs much explanation. I bought silver and gold acorns (easily made yourself if you've got some nice acorns!) and got some string around to hang them up. the girls had the idea to add the felt-stars and yes, makes them a little more christmassy :-)

number two - tree or gift deco: stars

we found this idea here. I prepared by cutting out the stars of cardboard and spraying them golden. the girls then wrapped around yarn they found around the house and gold-wire.

so yes, take the time to create and it doesn't have to be complicated. made with love - that's what makes it special :-)

wanna share your special craft ideas? yes please!

6/24

love, love, love

we all write to do lists, shopping lists, reminders.... on many papers, books, our phone....wherever.
I started adding a very important ingredient/task recently and it's an excellent reminder to not take it all too serious.
here you go, come on, put it on your list today, and every day!

love, love, love

5/24

tea-time

I got an early Christmas present. a new teapot and cups.

as much as I love to drink a cup of coffee...preparing a pot of tea, drinking it out of a nice cup...alone or in company...it's special to me. it slows me down automatically. a cup of coffee (even when it's not rushed) does not do that for me.

so, today, prepare tea for yourself (and others). I am a big fan of all the yogi teas and herbal teas in general. well, and let's not forget all the yummy Chai...but in the end it doesn't matter what tea it is. but I'd suggest you do it consciously - light a candle, sit down, read a book, listen to music, write for yourself or others, or simply sit and sip - enJOy.

4/24

go outside now!

as I haven't lived in grey, cold weather for quite some years now I realise how wonderful it is to have sunshine every single day! well, I knew I am lucky, but only now that the sun hasn't been out for well, a while, I notice how big a deal it really is - at least for me. and I do think it effects us all.
so, to surround yourself by light is one thing, but the other for me - go outside. no matter how grey, cold, maybe wet, I need to get out and moving.
right, so why not just go now...

... for a little walk.
... for a few jumping jacks in the garden.
... skipping around the house or to the shop (yes, it's fun!)
... to take out the trash (if outside of course).
... for a run.
.... take the bike to...
... put your hands on the ground and throw your legs up
...

no matter what, make sure you breath it all in and see the sun behind all the clouds and greyness that might be around, as it's there!

3/24

positivity - your choice

I had something completely different prepared for today, but after this mornings yoga practice and the wonderful people I met, this seems to be just right :-)

twirl your whole day into a positive experience (and not just today!).
yes, life has everything for everyone of us, at different moments. but we have a choice to see it through our dark glasses or put on the rainbow ones and find the tiniest positive seed in whatever it is.
and once you've arrived in your own positivity, help your negative surroundings. BUT only to a certain extend. if you can feel how other people might pull you over to negativity again, step away and that's ok. that person is just not there yet - he/she has a choice too.

make yours today and let everything shine for you and your POSITIVITY!

2/24

1/24

so, this is 1 of 24...an idea that's there for so long and well, now I'll just go and do it :-)
take it as a little gift for you or share it with loved ones, but prior think about YOUrself. we need energy to give energy.
well then - her we go, ENjoY!

bless me - take 5min for yourself and let yourself be blessed - pure bliss.
the link takes you to this wonderful song by Janin Devi. put yourself into a comfortable position. either lying down in Savasana (or whichever way you are comfortable), sitting on a chair or on the floor...comfortable for you and as relaxed as possible. then let this song "shower" over you - enjoy!