Do Less - 30 Minute Full Body Yin Yoga Sequence
This 30-minute Yin Yoga class will let you Do Less.
Enjoy an opportunity to do less than your normal busy days.
10-Minute Guided Meditation For Feeling Grounded
Today's practice is a 10-minute guided meditation for feeling grounded. By bringing our attention back to the connection with the earth, you will feel more grounded in each moment of this short meditation.
Your Thoughts Do Not Create Your Reality - Philosophical Discussion
Your Thoughts Do Not Create Your Reality And our attachment and identification with thoughts is a fundamental source of suffering in our lives. Thoughts can be valuable and useful, but they ARE NOT OUR IDENTITY 2000 years before, and thousands of miles away, the Buddha and his disciples saw through this illusion. They realized that self and identity were something so much bigger than our mere, trivial thoughts. Based on their direct observations of how the mind works, they came to a very different conclusion. You are not your thoughts. Your thoughts do not create your reality.
Each Moment of Connection - Full Body Yin Yoga Practice
Each moment of connection creates an opportunity to experience this moment more fully. If we can come back to each moment again and again, we can deepen and refine this connection over time. This practice will explore this practice in the setting of a Yin Yoga class.
Complete Elemental Cycle Yin Yoga - Water Element - Hamstrings and Back Body
Welcome to our final week of the complete Elemental Cycle of Chinese Medicine through Yin Yoga. This week will focus on the WATER element. Yin Yoga is an ideal way to create an overall tuneup for our energy system. Over the next few weeks, we will hit the complete elemental cycle through each sequence.
Why Your Life Never Feels Balanced - and what you can do about it.
The real reason why your life never feels balanced comes from an imbalance of Yin and Yang elements in your life. When you learn how to remove excess Yang energy and provide complimentary Yin energy, everything falls into place.
Complete Elemental Cycle Yin Yoga - Metal Element - Shoulders and Inner Arms
Welcome to week four of the complete Elemental Cycle of Chinese Medicine through Yin Yoga.
This week will focus on the METAL element. Yin Yoga is an ideal way to create an overall tuneup for our energy system. Over the next few weeks, we will hit the complete elemental cycle through each sequence.
Don't Overcomplicate Your Practice
It’s incredibly easy to overcomplicate things.
This is especially true when dealing with traditions such as meditation, where we draw on thousands of years of history from dozens of major lineages.
The Pali Canon, widely considered the oldest surviving compendium of the Buddha’s teachings, is a whopping 2,708,706 words long!
No wonder we feel the need to complicate things.
This immense volume of information can be overwhelming when we first start on the path. Even after reading dozens of books, things can still seem confusing.
The good news is that beneath this seeming complexity, the fundamentals of practice are incredibly straightforward.
The backbone of all forms of meditation can be boiled down to one simple skill.
This simple skill is the ability to reconnect to this moment again and again.
While it may seem trivial, this is the pathway to ultimate liberation.
At its most basic, the entire path of liberation can be summarized in a few sentences:
Notice each moment just as it is without resistance.
Keep coming back to the moment, again and again, as many times as possible.
Repeat until awakening.
These instructions might seem overly simplistic, but this is the path’s essence. All the other, more esoteric aspects stand on the foundation of this simple practice.
If you focus your intentions on mastering the simple process of noticing this moment, you will reap tremendous benefits.
The most powerful thing about reframing our practice this way is that it becomes something that can indeed be done at any time.
No matter where you are, waking up to this moment is possible.
Let’s try it right here and now.
Just pause reading for a few seconds and notice what shows up for you.
Can you feel your body, your breath? What is going on in the environment around you?
That simple moment was a tiny unit of practice.
The other secret here is that even when we undertake a more extended practice - such as a 30-minute meditation - that practice is ultimately just a collection of many smaller moments.
If you can commit to returning to this repeatedly throughout your day, that alone will transform the quality of your attention.
You’ll spend less time worrying about the future and less time ruminating on the past.
You’ll be able to appreciate what is truly happening right now. Even the simplest things take on a new depth when we genuinely pay attention to them.
This simple, repeated process will cause you to change your relationship to all aspects of your life.
Don’t let overcomplication cause you to miss out on the fundamental liberation of just being here for this moment.
And this moment, too.
The moment of connection is the junction where it all comes together.
If we can learn to be here as we are, without extra expectations, everything else can fall into place.
Please give it a try this week. See how many times you can remember to return and be here now.
I think you’ll be pleasantly surprised with the results.
Follow the links below for opportunities to practice with me:
If you'd like to practice with me right now, check out one of the dozens of free classes on my YouTube.
For live classes, either in-person or online - see my latest class schedule here.
To make the most optimal progress in your practice, contact me to schedule a one-on-one session.
And if you haven't yet, subscribe to my newsletter for regular insights about practice and life -
Complete Elemental Cycle Yin Yoga - Earth Element - Inner Thighs And Groin
Welcome to week three of the complete Elemental Cycle of Chinese Medicine through Yin Yoga.
This week will focus on the EARTH element. Yin Yoga is an ideal way to create an overall tuneup for our energy system. Over the next few weeks, we will hit the complete elemental cycle through each sequence.
3 Things A Consistent Yin Yoga Practice Will Teach You
Bitter Practice, Sweet Result
Your first Yin Yoga class is going to be challenging. Possibly very challenging.
After a lifetime of distraction, the simple act of slowing down is bound to be a struggle.
This is compounded by the challenge of the physical sensations that you will feel in the poses.
It’s our instinct to want to move or fidget at the first sign of discomfort.
Over the years, in the face of this struggle, I've seen a small handful of students walk right out in the middle of class. In one of the most extreme examples, I even had a student get up and start doing Vinyasa flows by herself in the middle of class!
To each their own.
And yet, despite the challenges, by the end of class, most students will start to get it.
Maybe it’s the calm they feel in a resonance pose. Or maybe how they feel later in the day after class.
When they see the results of simply slowing down and taking their time, it can feel as if an immense weight has been lifted off their shoulders.
As my teacher Josh Summers says of Yin Yoga: "Bitter practice, sweet result."
But even better is what you will see and learn after 10 classes - or 100 classes or more. Like so many things, the fruits of the practice will only blossom with more time and consistency.
Here are just three of the many things that a consistent Yin Yoga practice will teach you:
You'll Learn How To Truly Play Your Edge
The average person is almost entirely unaware of what their body is capable of. They don't know when to stop or when they can push.
The essence of Yin Yoga is learning to become comfortable with discomfort and knowing the difference between discomfort and actual pain.
While many new students tend to overdo it, experienced practitioners know right where their line is. They know just when to back away and just when they can push a little deeper.
This has tremendous crossover benefits. It will help you in other styles of practice, but also in any other activity that you use your body for.
You'll Be Practicing Covert Meditation
Yin Yoga IS a form of meditation. It's just one where we work with our body along the way.
Instead of just sitting, we pay deep attention to what we feel in our bodies in each pose.
So, just as with more traditional meditation, if you practice Yin Yoga regularly, your senses will sharpen. You'll learn to notice the finest details in each pose you practice.
And you'll also learn how to cultivate profound equanimity.
Poses like Dragon or Swan are bound to stir up resistance in the mind. At first, you may try to fight it or distract yourself, but this is a losing battle.
Instead, you will learn the power of letting go. You will learn to rest with challenges instead of pushing back against them.
This will give you a massive edge when facing the ordinary struggles of your daily life.
You'll Learn The Real Meaning of Balance
Most people are stressed, overworked, and unable to relax their bodies and minds.
Yin Yoga provides a powerful antidote for both.
By allowing yourself time to truly slow down and tune in, you'll be better prepared to face the challenges of your daily life.
Your Yin Yoga practice will become an invaluable oasis in the desert of your busy life.
The most exciting thing is that the busier you are, the more you'll benefit from the practice.
You'll start to learn just how important it is to slow down.
Start Now, Repeat Infinitely
I've taught thousands of Yin Yoga classes and done thousands of Yin Yoga practices.
However, after over 15 years, I am still learning from the practice.
It is an irreplaceable skill that you will carry with you for your whole life. The practice becomes even MORE intriguing with more time invested.
So, if you already have a regular Yin Yoga practice, awesome! Keep up the excellent work, and notice how you relate to the main points of this article.
If you are new, start now! While it may be challenging initially, I promise that the rewards are absolutely worth it.
Follow the links below for opportunities to practice with me:
If you'd like to practice with me right now, check out one of the dozens of free classes on my YouTube.
For live classes, either in-person or online - see my latest class schedule here.
To make the most optimal progress in your practice, contact me to schedule a one-on-one session.
And if you haven't yet, subscribe to my newsletter for regular insights about practice and life -
Complete Elemental Cycle Yin Yoga - Fire Element - Shoulders and Outer Arms
Welcome to week two of the complete Elemental Cycle of Chinese Medicine through Yin Yoga. This week will focus on the FIRE element. Yin Yoga is an ideal way to create an overall tuneup for our energy system. Over the next few weeks, we will hit the complete elemental cycle through each sequence.
You Are Not Your Thoughts
In 1637, Rene Descartes made a fundamental statement that shaped the course of Western Philosophy:
"Cogito Ergo Sum."
"I think therefore I am."
This idea was one of the sparks that ignited the Enlightenment in Europe and revolutionized the worldview of the Western World.
It was an important distinction at the time because it separated man from his soul and dependence on a divine creator.
It prioritized logic and rationality as the most fundamental human trait.
But what if Descartes got it completely wrong?
What if this view stopped many generations from seeing something much bigger and more meaningful?
What if it was the cause of undue suffering and frustration?
Sorry my dude…
2000 years earlier, and thousands of miles away, the Buddha and his disciples saw through this illusion. They realized that self and identity were something so much bigger than our mere, trivial thoughts.
As they saw it, thoughts were no different from any of our other senses.
We can experience our thoughts in much the same way as we experience sound, sight, or other senses.
They come and go, and we actually have much less agency over them than you might think.
Based on their direct observations of how the mind works, they came to a very different conclusion.
You are not your thoughts.
Your thoughts do not create your reality.
And so, they set out on a different path. One that I would like to discuss in today's blog.
To see how this works in actual action, I invite you to try a straightforward practice:
Right here where you are, relax and close your eyes.
Tune into the sensations in the body, creating a connection with the physical sensations.
Sit as long as you can with that connection without deliberately thinking.
As soon as you notice that you are having a thought, you can end the practice.
What happened to you just now?
Almost certainly, after some very short time, a thought appeared in your mind despite your intention for it not to.
You likely didn't even intend for the specific subject or content of that thought. It just appeared on its own, as if from nothing.
In this way, we can observe that thoughts come and go on their own, even when we intend for them not to.
If thoughts can occur just like any other sense, then we can see they are something entirely different from the self.
This is where Descartes got it completely wrong.
If we can't truly control our thoughts, and they appear without much direct control, then our thoughts cannot be our identity.
However, I am not saying that thoughts are not necessary, nor that they are meaningless.
Thoughts drive our ability to imagine and create. They are the source of all great art and philosophy. I am even using this ability at this very moment to write this newsletter!
Thoughts also allow us to analyze and make sense of the world. In this way, the ability to think and rationalize is a vital part of what makes us human.
This is the part that Descartes got right.
However, it is crucial to understand the limitations and potential pitfalls of the thinking mind.
When we fixate on our thoughts or give them too much weight, suffering is bound to follow.
By contrast, suffering will automatically lessen when we can let go of our thoughts and rest in the present moment.
You may have noticed this in the brief practice that we just did.
What happened in the moment between sitting down and the first thought arising?
Did you notice the pause?
What remained during that time?
The answer is awareness.
Independent of the thinking mind is our awareness and connection with this moment. It is always there if we make space for it.
Thoughts happen all the time for most people, but there are MANY pauses if we really pay attention.
The problem with excessive identification with our thoughts is that they cause us to miss the simplicity of reality.
Awareness becomes more dominant as we practice letting go of this identification and simply resting in this moment.
As we learn to rest in this connection more and more, we can cultivate a sense of identity beyond mere thoughts and ideas.
This is the secret sauce of meditation.
The ability to decouple from the thinking mind is one of the most liberating aspects of deep meditation practice.
We can start to see that our thoughts do not need to control us.
We can live a life where we can use our thoughts without getting trapped by them. When we are not busy obsessing or daydreaming, we can connect more deeply with the reality of this moment.
It is then we can see that our thoughts are a key source of our suffering.
Stepping back from the thinking mind can be one of the most liberating practices to undertake.
By learning to see awareness itself, we can separate ourselves from the anxiety and confusion that our thoughts often create.
You are not losing your identity. You are allowing it to blossom into something more profound and deep.
I'd like to end this post by spinning the classic quote on its head:
"I realize that I am not only my thoughts; therefore, I am free."
If you'd like to join me in practice, follow the links below:
If you'd like to practice with me right now, check out one of the dozens of free classes on my YouTube.
For live classes, either in-person or online - see my latest class schedule here.
To make the most optimal progress in your practice, contact me to schedule a one-on-one session.
And if you haven't yet, subscribe to my newsletter for regular insights about practice and life -
Complete Elemental Cycle Yin Yoga - Wood Element - Side Body and Outer Hips
Over the next few weeks, we will explore the complete Elemental Cycle of Chinese medicine through Yin Yoga. This week will focus on the Wood element. Yin Yoga is an ideal way to create an overall tuneup for our energy system. Over the next few weeks, we will hit the complete elemental cycle through each sequence.
Head to Toes Yin Yoga - 30 Minute Full Body Yin Yoga Class
This week's Yin Yoga class will cover the whole body from head to toes! We will work through the whole body starting from the feet and working our way up. From your head to your toes, you'll experience a deep release and relaxation.
Do Nothing Yin Yoga - Yin Yoga For Letting Go Of Effort
Have a rare chance to Do Nothing with this week's Yin Yoga class. When we do less, we can tap into a deeper sense of stillness. There is nothing to hold on to. Nothing to get stuck on. Join me for this relaxing practice!
The Great Unbalancing Machine: Navigating Yin and Yang in Modern Life
The Great Unbalancing Machine
Modern life is the ultimate machine for throwing oneself out of balance, and it seems to get worse with each passing year.
We stay up later. We work longer hours. We sleep less than ever before.
On top of that, we are forever stimulated by our devices, and we rarely give ourselves a chance to actually unplug.
It's enough to make you feel crazy. I know it has for me...
And that's why it's essential to get back to the fundamentals.
Taoism
The ancient Taoists studied and observed everything in nature to see how it behaved.
Their observations showed that our universe is a constant dance of different forces. These forces are constantly interacting and finding their way into a natural balance.
They concluded that when things were in harmony, they function correctly and flow more smoothly.
When things become unbalanced, there is disharmony and dysfunction.
Yin and Yang
The most simple form they used to describe things is in the duality of Yin and Yang.
Yin and Yang are opposing energies or qualities that are present within all things and between all things.
Yin represents things that are more slow, grounded, cool, stable, etc.
Yang represents things that are more dynamic, fluid, warm, changing, etc.
All things can be described as some relationship of Yin and Yang.
Our Yang-Excessive Lives
As we take this back to reflect on our modern lifestyles, it becomes clear that we live with a nearly constant excess of Yang energy.
We are always on the go. Always doing things. Never stopping.
And when we don't allow our systems a counterbalance to this, the system breaks.
We develop digestion issues. Or headaches. Or insomnia. Stress.
From the Taoist perspective, much of the infinite list of modern ailments that plague us come from an excess of Yang.
When we don't allow enough balancing forces of Yin into our lives, we become unbalanced and suffer.
An Effective Dose of Yin
So what are we to make of this??
From the Taoist perspective, we can see the importance of making time in our lives for more Yin-dominant practices.
As a reader of my blog, you can imagine an obvious choice for this: Yin Yoga.
In fact, Yin Yoga gets its name from the Yin-dominant nature of the practice.
Yin Yoga is a perfect complement to balance our otherwise Yang-dominated lives.
But Yin Yoga is certainly not the only option here.
Anything that allows you a chance to unplug is a good candidate for these sorts of practices.
We could take up a meditation practice.
Or allow ourselves time to sit in the park.
We can go for a slow, quiet walk at the end of the day.
Reducing Yang Influences
In addition to making time for focused Yin practices, it can be equally valuable to remove Yang excess from your life intentionally.
Notice how much time you spend on screens.
Notice what time you go to bed.
See how you respond to these stimuli and how they affect your mood and energy level.
How many of these are necessary and could be easily eliminated?
Of course, getting rid of all of the Yang excesses in your schedule will never be possible. Still, every bit you can eliminate will make a difference.
With time and practice, you will tune into your natural balance of Yin and Yang and adapt accordingly around it.
Learning to Practice This For Yourself
The hardest part of these things is starting in the first place, so here's a list of ideas to help you find more Yin within your life.
If you follow these suggestions consistently for a week or more, I guarantee you will start to feel more balance in your life!
● Notice when you feel the pull to stimulate yourself with social media or mindless browsing. Can you put the breaks on that and take a few deep breaths instead?
● Schedule at least 1 longer Yin-dominant practice (Yin Yoga, A more extended Meditation, etc.) each week, and be sure not to miss it!
● Each week, take at least one long walk outside without your phone. Bringing a friend or partner is okay, but try to avoid unnatural stimulation.
● Take at least 5 minutes daily to just sit, ideally in some form of meditation. I have plenty of guided meditations on my YouTube that can help you get started... ;-)
● Set a lights-out time for your electronic devices (except perhaps a Kindle/reader) so your mind can unwind before bed.
Conclusion
While the concepts of Yin and Yang are relatively easy to understand, it can take a lifetime of practice to really hone in on balancing them for yourself.
For me, shifting out of balance is a regular challenge that I face.
However, when I take the time to implement the steps I listed above, I feel better in my daily life, and I'm refreshed and ready to take on new challenges!
Give it a shot, and let me know how it goes. I promise you will appreciate the results!
If you'd like to practice with me right now, check out one of the dozens of free classes on my YouTube.
For live classes, either in-person or online - see my latest class schedule here.
To make the most optimal progress in your practice, contact me to schedule a one-on-one session.
And if you haven't yet, subscribe to my newsletter for regular insights about practice and life -
Relax And Unwind With Deep Listening Yin Yoga
Deep listening is a favorite practice of mine to integrate into a Yin Yoga session. By listening deeply to our experience in each moment, we can find a more thorough connection with things just as they are.
Yin Yoga For Before Meditation - Deep Release For Long Sitting - Lower Body
This week's Yin Yoga class is for before your meditation practice. We will focus on the lower body, preparing you for meditation, or any other long-sitting practice. We can also use our Yin Yoga practice as a place to start building attention and mindfulness.
Yin Yoga for Qi Circulation: Full Body Yin Yoga Class To Circulate Your Subtle Energy
This week's Yin Yoga class is all about Qi Circulation. My targeting the energy channels of your body, you will free up blockages and stagnation. Qi is the vital force of the universe, and this class will help with it's circulation and distribution throughout your whole body!
The Curse of Routine: How to Embrace Beginner's Mind in Yoga and Meditation
In this video, titled "Escaping the Curse of Routine," I guide you through an exploration of how to infuse new life into your yoga and meditation practice. Drawing from the teachings of Zen Mind Beginner's Mind, we tackle the challenge of breaking free from monotonous routines that can stifle our progress. Join me as we uncover the subtle ways the "Curse of Routine" can impact our journey, and learn practical strategies to rekindle your practice's vitality and mindfulness. By embracing the concept of beginner's mind, you'll rediscover the art of approaching each moment with fresh curiosity, reawakening your connection to yoga and meditation.
Hi, I'm Rob! I teach Yoga and Meditation in West LA and Online.
You can learn a bit more about me here, in my bio.
Also, check out my public class schedule and upcoming workshops to practice with me in person, or online!