The Link Between Yoga and the Feldenkrais Method®

The past few years I have been learning various movement approaches through the Feldenkrais Method® and Spacial Dynamics®. These two aspects of healing through movement have greatly impacted my work as a physical therapist assistant. As I continue to teach others about utilizing these concepts, I am consistently learning to master how they can be incorporated in my daily life. With that, I am also starting to incorporate aspects of  Kundalini Yoga into sessions with clients. Undoubtedly Kundalini Yoga, the Feldenkrais Method®, and Spacial Dynamics® have a common thread in supporting the balancing and reorganization of the sympathetic and parasympathetic nervous systems. I found an intriguing article through the newsletter, "Sense Ability", which explains the link between yoga and the Feldenkrais Method® in a way that is engaging to one of any type of yoga practice.

You can read it here:

"The Joy of Discovery "

by Deedee Eisenburg P.h.D

Let's Get Moving!

Warrior Spirit Yoga  
with Bir Kaur

Weekly Kundalini Yoga Classes 

as taught by Yogi Bhajan

Every Thursday 

7pm - 8:30pm

Class Location: Hawthorne Wellness Center

3942 SE Hawthorne Blvd

Portland, OR 97214
(studio located in back of building)

$12 drop in

$50 for a 5 class pass

$100 for a 10 class pass 
$1 discount if you bike/use public transit

Kundalini Yoga is one of the oldest forms of yoga. It is also called the “Yoga of Awareness” or “Yoga of Experience”. It’s a practical tool and made to be accessible to everyone from any lifestyle.
This sacred science was designed to encourage the raising of the Kundalini Energy, which resides at the base of the spine. The energy systems of the body are aligned in the process by balancing the glandular and nervous systems. This is completed through a series of specific postures, breath, sound (mantra), and meditation depending on the focus for each class. Some benefits of Kundalini Yoga can be experienced in as little as 3 minutes.

Strengthen the Nervous System
Balance the Glandular System
Strengthen the Navel Center
Improve your energy
Reduce Muscle Tension
Fluidity

of movement
Strengthen Posture 
Develop clearer communication
Reduce Stress
Improve Focus
Ignite Creativity
Appropriate for any fitness level

Kundalini Yoga offers exactly what you need, whether you are looking for a physically demanding or relaxing practice, improved concentration, improved creativity, a clearer sense of purpose and clarity in life, or a general sense of balance in life.

                                           

About the Teacher: Bir Kaur (Susan Trancik) enjoys helping others realize that the physical, emotional, and spiritual aspects of themselves are not separate but dependent on one another. She is licensed physical therapist assistant with over 15 years of experience in the physical therapy field. Her dedicated Kundalini Yoga practice and exploration of other somatic movement techniques inspires her to help others learn new ways to move, think, and feel with curiosity.

Getting Your Wheels In Motion

I thought I'd share a small portion of what I offer clients through my work as a physical therapist assistant. You can also access this article and more information through the Wholeness In Motion website, HERE.

With spring time blooming before our eyes, it's time to get our wheels into gear. Perhaps you want to get started on tending to a new garden, give your home a thorough spring cleaning, have more play time with your kids, or get out and hike. It can be challenging to complete all these daily needs if our wheels aren't moving with fluidity and the gears aren't in proper functioning order. 

How are My Wheels Spinning?

So how are all these wheels and gear metaphors supposed to help you in the first place? A swiss neurologist named Alois Brugger (1920-2001) created one of the first 'get your wheels in motion' theories. Through his concept of the Brugger's Cogwheel, he was able to identify how different parts of the spine are interdependent on one another, much like wheels and gears on a bike. If one wheel isn't working properly then the rest of the system won't function smoothly. It could result in more effort to get up those steep hills of a busy life. Brugger related this with posture in saying that poor posture is not caused by how well you can hold a stoic posture with your shoulders back, chest high, and neck straight. Rather, poor posture is caused by a dysregulation of central motor function, our nervous  system. 

What Happens When a Wheel Gets Stuck

I'd like to think of the nervous system as the gears that control the movement of the wheels. Minute changes in the different segments, or wheels, of the spine create what 'posture' means to us. That's why everyone's posture is unique and individualized. 

Brugger stated that one doesn't have to have pain to in order to know he/she has poor posture. The nervous system is magnificent in that it is able to adapt to mostly any input it is given. So when you sit at your computer desk or hunch over your garden bed, your brain accommodates for the positioning. It does this by changing the signals sent from the brain to the muscles, and back to the brain. This feedback loop repeats until the signals being sent to the brain are changed. Pain occurs only when regulatory protective mechanisms aren’t enough to hold the person in their postural alignment. In addition, pain doesn't necessarily originate where pain is experienced. For example, if someone has pain in their mid back it could be because the wheels above or below that segment aren't functioning well. Even though the person may or may not feel in these other areas, the movement of the wheels will assuredly be affected. When the wheels are functioning properly then all the other organ systems can function well too, such as improved respiration and circulation.

Connecting With Your Wheels

Here is a simple movement exercise you can do to connect with the wheels of your spine.

1. Sit at the edge of a chair, feet flat on the floor. 

2. Begin to draw your pubic bone forward and down to allow the pelvis to tilt forward. Allow the movement to start at the base of the spine and initiate the cogwheel interplay of lower spine, middle spine & neck.

3. While continuing the motion notice how the movement flows through the torso and mid back...the neck & head.  Utilize Brugger's cogwheel image.  If you can't imagine the cogwheels, stop, imagine the reverse cogwheel action & then reverse it again.

4.  Continue rolling the pelvis forward & backward (tucking tail/lifting pubic bone<>pubic bone down/forward & tailbone lifting) and clarifying the cogwheel effect. 

5) For extra credit, see what this same movement feels like with incorporating the pelvic floor in each direction.

 Repeat 5-10 times in a pain free range of movement.

The Brugger's Cogwheel is just one way of connecting to the available movement that your body has to offer. At Wholeness in Motion, we can work with you on helping to master these movements and how they are unique for you.

Written by: Susan Trancik, PTA

References:

1)http://www.dynamicchiropractic.com/mpacms/dc/article.php?id=18210 (retrieved on 3/17/14)

2) http://books.google.com/books?id=mLMLFOlua3YC&pg=PA353&lpg=PA353&dq=bruggers+cogwheel+posture&source=bl&ots=twnwBG9EWO&sig=s9P7MhdODRHRXBkOrLCw_XXqXbk&hl=en&sa=X&ei=UN4hU9XKB4H1oASfoIGYAQ&ved=0CCoQ6AEwAQ#v=onepage&q=bruggers%20cogwheel%20posture&f=false (retrieved on 3/17/14)

3) http://victoriatheraputicmassage.com/wp-content/uploads/2011/03/8ff6a.jpg (retrived on 3/24/14)

4)https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfUhRu7zIS3F3ETasCzT52SxPiwrl0ExA6W7Id2a5XNKMiOrWhTpZrHmm73eL9gTA9zjZGeeh8aJbhvsPS_kNfwYIjDQYd1-o9vRD5ioMUiNz0MgP0vcR2yNeVC0Qqj4Bqo3rpKMGIn-M/s1600/brugger%20cog%20wheel%203.jpg 

(retrieved on 3/24/14)

Embracing the Power of Grace in Everyday Life

As my hands remained in prayer pose after we closed the class with the Long Time Sun song, my teacher encouraged me to ask my soul, “What is it that I need to know?” Nothing came to me. I asked once more. While in this space of self reverence, the only word that came to me was GRACE. There was no emotion, no memory, no attachment to the word as it clearly appeared in my consciousness. It was a simple and clear message.

“Do not deny the desire, and do not fulfill the desire if it does not fit your excellence and honor. No desire is desirable if it does not add to your character and grace. What is your strength? Your personal strength as a Teacher is your character. What is your power as a Teacher? The power of a Teacher is grace.” ~Yogi Bhajan

I remember being taught what grace was as a child, but not truly beginning to understand it until the past few years while developing as a teacher and healer. As I am reminded of Yogi Bhajan's words, my personal definition of grace was challenged to be redefined once again. Grace is unconditionally gifted from the Universe so that I can refine my mind and heart to do God's Will. This Will, through the vehicle of grace, allows me to express my unique divinity, purpose,and path. My personal will is to carry the Consciousness of God as a courageous warrior.

Redefining the Self

Lately grace has allowed me to surrender more deeply into fear, jealousy, guilt, and shame. What I mean by surrender is to fully go into these emotions knowing that grace will always be supporting me to pull me out of the hole. It's only my mind that thinks its possible to get stuck in the hole, because it is afraid of accepting and receiving grace and love. However, through grace I am able to shine light into these shadows of self.

I think of all the times when I was so willingly to give, only because I was hesitant to receive. This brings me to assessing my self worth. How much am I worth? This is especially important for me as a teacher. I often think of how can I be of service as a teacher and let students know of their infinite worth, if I am not constantly re-evaluating my own worth. However, if I always fall back on the support and power of grace, then I know my innate personal value. As a child I was constantly challenged to work towards achieving a sense of value for my parents' acceptance and approval. It often took shape in the form of achieving higher education for the wrong reasons. Looking back, I realize that I always was of immeasurable value, but chose to ignore it or simply didn't believe it. These belief systems are what take us out of grace and get us caught in the webs of the mind, allowing untrue stories to be made. That's why it's been important for me to maintain character and authenticity in all that I do.

So what is character? For me, the most important thing about character is being true to my word. Keeping my word has not only challenged me to know what commitments are appropriate for me to make, it has also helped me form healthy boundaries with others. Foremost, it has helped me embrace the knowing that if I can always keep my word, then I can trust myself to make the best decisions for myself. I can then hold myself to a standard of following through on commitments. As a result, others naturally know that they can trust me.

“....and let the self be dropped, and the Teacher rise out of the ashes of it, so we can be what Thy Will is to be.” ~Yogi Bhajan

Grace comes from the heart, not the head. It builds my character by being open to receive compassion and kindness from others, but also myself. I'm always wanting to put 110% of myself into the tasks I commit to and the people I am with. However, it takes a great deal of self compassion to know when to take a step back, re-evaluate the situation, and then take action. Through this I am learning to manage my time better and pace myself throughout even the most mundane and challenging daily tasks. To keep this up, I need a set daily routine as a foundation. Without this I am lost and my whole day feels out of sorts. This is why sadhana has been a huge asset for me, even when I was only able to manage meditating for 3 minutes a day. It gives me a lift off point so I know where I am starting from for that day. Since life happens, there are still times where it seems like pushing the “re-do” button would have been an easier option. However, my sadhana reminds me to always act from a place of zero, of nothingness. When I feel overwhelmed or anxious, I am reminded I can always go to this place where the ego is dropped. This tool allows me the opportunity and choice to access neutrality through my words and actions.

Finding Grace through Movement: Focusing on what is working Right

Everyday I help people realize that grace is available through movement. As clients and I work together, we find how movement can be easy for their own body. Each body is different and therefore expresses itself through movement differently. When the potential for movement is remembered, it is can be expressed through their emotions and feeling of vitality or wellness. When someone has pain his/her sympathetic nervous system works its magic by going into a protective mode. For example, when someone has mid back pain, the shoulders are often contracted forward, the neck translates forward, the chest falls downward, the low back and abdominal muscles get weakened. This compresses the diaphragm and decreases the ability to take full/deep breaths. When the breath is not readily available, the Prana (life force) isn't able to easily flow. Many times pain only surfaces when these patterns of holding are no longer able to support the structure. One may think that this feedback loop is a bad thing, but it's not. Instead, be thankful for these processes, because they hold your structure together, even if it isn't as efficient as hoped for. By seeing the body from a perspective of grace and ease, one can focus on what their body is doing right instead of what it is doing wrong. Then with help he/she can learn ways to strengthen the parasympathetic nervous system so the sympathetic nervous system doesn't have to do as much work. Simple visualizations and movements can be applied to unlearn these patterns of the nervous system. This can be achieved through a variety of tools such as Kundalini Yoga, manual therapy, and somatic movement exericses. Joy and pleasure through movement is once available. This, in turn, is reflected in how we feel about ourselves in relationship to our personal empowerment, environment, emotions, and daily life activities.

Setting an Intention for Growth

Grace, Character, self worth, self reverence, and commitment all continue to challenge me to show up for my mind, body, and soul. Growth for me is continuing to reassess where I've been, where I am going, and where I am at now. Growth pushes me to constantly raise the threshold of my perceived limitations. By doing this I am coming to learn that growth is always temporary. I am constantly learning and unlearning and therefore my ideas of what growth are always fluctuating. Perhaps my ego thinks it is achieving something, but my soul knows it is just remembering where it came from so it can continue to express itself in this human form as best it knows how.

In It Together

Photo by Krisiey Rocha Salsa

It's been awhile since I've felt the need to write as often. I'm sure many can agree that much has been transforming at quite a rapid pace since the beginning of the year. Relationships with myself and others have gone into the depths of joy and also darkness during these winter months. It's comforting to know that everything is constantly being churned, stirred, and transitioning into something better that serves me. There's always a moon or planet going direct, retrograde, in full light, in a shadow and whatnot. The rippling effects of these planets constantly in flux have given me a new found respect for for how we are all interconnected with the galaxies upon galaxies and with each other. For even those that are in doubt about astrology can't deny that things have been a bit stirred up for some time now. Perhaps the only thing that has saved me is humor and being light hearted when I am reminded. I'm finally coming to a much needed exhale in life, and noticing a time of rest is starting to bless my world for the moment.

A Triggered Moment

I was recently at a dog park enjoying this unity of others. It's beautiful to observe a pack of dogs all running together, having never seen each other moments prior. Although in a quiet and more solitude state, I enjoyed watching the differences of the dog pack and human packs that were formulating. It reminded me that although we crave solitude, space, and time for reflection, we can't deny the need to be with others. When I got home my dog, Buzz, anxiously rubbed against my leg and looked at me with concern. I wasn't sure what happened as our walk home wasn't anything out of the usual. However, once I looked at his leg I knew why he seemed concerned. My motherly instincts kicked into high gear as I tried to clean a large and deep wound hidden under his white fur. I began comforting him by saying, “shhh..shhhh...you're ok”. With a slight smirk on his face, my boyfriend kindly asked why I kept saying that to him? He didn't understand why I was telling my dog he was 'ok' when he obviously wasn't. I continued my motherly duties as best as I could while increasingly becoming annoyed at this trigger. But why? It wasn't until much later after a vet placed a few staples in my dog's thigh the underlying learning experience behind this event.

To Perceive and Be Perceived

In retrospect I noticed that my dog probably didn't care much nor understand anything that I was saying. He just wanted this hole in his thigh to be healed and have a few treats afterward. It propelled me into thinking about what I would do if he was a child. We see parents consoling their children all the time after they experience any form of pain. Our innate nature is to tell them they are either going to be ok, or are ok. My experience was often being told to “walk it off” or “don't cry”. That lead to a lot of crying in my teens and twenties. From a practical standpoint we know that of course they will be fine at some point. We often console ourselves or others by saying these words in attempt to stay positive. One could say it's an act of faith, or even a 'fake it to you make it' approach. When we are unsure, it's better to project an outcome of us winning in the end than not. Then I started to notice that when we admit to things when life isn't “OK”, then we bring power to the present moment. It creates an automatic opportunity to embrace personal power by not only identifying what isn't working, but stating clearly what your needs are.

I notice that the most authentic and effective healing practitioners rarely say “You're OK”. Instead, they tactfully approach people with compassion and see the health issue for what it is. They take the necessary steps to find a solution with the help of the client. I notice how I often approach my clients in this way, so why not my most beloved dog and others I care for? These are the deep intertwined roots of learned behavior that are slowly be unwound.

I'm Here

Now that I know what not to do, I'm trying to focus on the positive aspect, but from a healthier approach. Although I am not consoling a dog or any humans during a bloody trauma on a daily basis, I realize I do provide a more subtle form of care to the clients I see and the people I interact with on a daily basis. With that I notice we have a choice every day to offer healing to another in small ways. Perhaps there's another option of instead of trying to change someone's perception of what they are experiencing. The last thing someone wants to hear when they are in emotional or physical pain is “You are OK”. Maybe an alternative approach can be, “I'm here”. This simple phrase not only let's the person know that you are present with them but also what they are experiencing. When I tried to override my old pattern by saying this to my dog, it allowed me feel deeper into my own fear about losing the one consistent thing in my life for the last 8 years. It allowed me to be more authentic with my own feelings and therefore be more present for my dog. I know that when I am present for the humans in my life in this way I can follow it with asking how I can help them. Looking at the big picture, this gives others the power and responsibility to speak for their own needs without me trying to take responsibility or fix situations or people.

This concept of reclaiming ownership of responsibility, power, and thought has been brought to my attention in many layers these past few years. Each layer gets pealed away only to reveal another depth of genuine vulnerability, authenticity, and trust. While everything continues to shift and fluctuate, let's help each other out a little more with kindness by simply saying, “I'm here”, even when we don't know what to do. The path show us where to go, but we have to start somewhere.

The Beginner's Mind

photo by http://www.flickr.com/photos/38918634@N00/397824732/sizes/l/

I can only hope to keep a beginner's mind

to withhold nothing but my expectations,

suspending my beliefs for a brief while

so that I may be in this experience

for what it is without wanting to change it.

For if I always had a beginner's mind

then there would be no need for a concept of

limited time, compare and contrast, or analysis.

No such concepts or ideas could exist,

because there is nothing that exists prior to

this experience even worth to compare.

So maybe I can go way back

like it's the first crawl on my hands and knees

wiggling around with anticipation.

Looking, listening, and feeling each movement

following the next utilizing no tools but

only a deep seated curiosity in seeing

how this puzzle piece of a body, a mind, and soul

can fit effortlessly together.

Maybe I can touch and allow the healing of another

with deep appreciation that this body in my hands

will never, has never, nor could ever be like any other.

Therefore it will heal like no other.

It has more capabilities and possibilities to heal

like none other.

Perhaps the more I sit and surrender to these unknowing ways,

getting out of the way,

the healing will be allowed to do it's part.

It is only then when I will have permission to do my part

that which I am still figuring out with each touch.

Always reaching for ground zero rather than looking elsewhere.

Yet at the same time flying high to see the wide perspective.

With this beginner's mind I can explore the curiosities

of sensation through tenderness, compassion, kindness,

eroticism, playfulness, gentleness, passion, and all those

experiences of movement I take for granted.

May I appreciate one moment and then regard it as a daily

and equally unique happening in another.

I think of the moments of the imbalances where those touched

need to touch more often

and the one's touching need to be more touched by others.

I think of how we need to hug ourselves more, lay a gentle

hand on an elder, and embrace our children, each others' children.

I hope when these moments come

I receive and give them with gratitude.

A new freshness, quiet solitude, and cozy feeling

settles in my heart on these first days of the new year.

These thoughts of letting go, letting in, accepting,

and reflection are within many people's minds.

Yet for me the only thing I wish is to have is a beginner's mind

every day as a healer, teacher, friend, daughter, lover, and woman.

And through this I enter into happiness.

Appreciating the Importance of Rest

Tis the season where I find a lot of sleepy eyes and low vibrations amongst those in my neighborhood. I don't know why I should be surprised considering it's right after Christmas. All of the chaos and frenetic energies of the season are starting to dissipate. We can finally relax. I'm sure in the subtle and not so subtle ways you were able to feel the excited, festive, choatic, or restless energies of the season even if you had a quiet and relaxing holiday. Perhaps you celebrate Christmas or you were just happy to have a day off work. Either way, I hope you were reminded of all that supports you and gives you rich nourishment in your life. I had an unexpected holiday, but it brought me great gratitude to remember to take time to rest.

It was about time that I got some much needed solitude and reflection. I knew this Christmas would already be different in that I was needing to reflect on the many things unfolding in my life. After I suddenly found myself nursing a bad cold, I wanted to take my request for solitude back. I was quite surprised since it was over a year since I had been sick like this. As I laid on my futon watching one Christmas movie after another while coughing incessantly, I started to realize the lesson for me on this holy day was perfect. Little snippets of this inner voice saying, “rest, rest, rest”, popped up frequently over the last few months but I must have ignored it more than listened to the warnings. This time of reconditioning has given me the opportunity to meditate on why we need to rest and how we can do it more effectively and consciously.

The Biological Need to Rest

There is a biological need for relaxation in our lives. Our nervous system is composed of the peripheral nervous system (PNS) and the central nervous system (CNS). The CNS consists of the brain in spinal cord. The PNS which consists of the autonomic nervous system (ANS). This branches into the sympathetic and parasympathetic nervous system. Our sympathetic nervous system in essence can be viewed as the “doer”. It's the system that puts our bodies in flight or fight mode. These sympathetic actions were innately designed to keep us out of danger. It controls vital functions like raising blood pressure, heart rate, and respiratory rates. However, our parasympathetic nervous system is important to bring our bodies back into homeostasis, or normal resting levels. Without our parasympathetic nervous system we would be running around like we're crazy all the time. Some parts of our bodies shut down so others can work even harder to keep us alive. On a much smaller scale, this isn't much different than most people's lives. We are constantly being propelled into a state of “go go go”. Our culture has conditioned us to always be doing something and this state of mind is becoming more of a habit than a choice with each passing day.

Instead of blaming our society, I'd rather focus on choosing how I can relate to society, my community, and responsibilities without the need of activating my sympathetic nervous system so much. That's why there's something called relaxation. The parasympathetic nervous system promotes us to go into a healthy relaxation state. For most people, the parasympathetic nervous system is weak. Just as all forces need an equal and opposite reaction, we need to be relaxing in order to counter balance the activity of our lives. From a yogic perspective the brief periods in between the postures and the deep relaxation (shavasana) are perhaps the most important parts of any Kundalini Yoga class. Deep relaxation is the time where one has done the work that is required and the rest is left to integrate throughout the body, mind, and soul. It is the space where the concept of, “let go and let God”, takes place. This lead me to contemplate all the ways in which I still need to let go and let God take over my life.

Resting does not mean you are Lazy

Being Lazy does not mean you are Resting

When a yogi is in a deep relaxation state, he/she is in a very alert or mindful place. When I am in deep relaxation I feel like I am in a place where time doesn't exist, yet at the same time I am very aware of my surrounding environment. I feel melted into the earth yet supported like I am resting in a hammock. It's the place where I hover right before falling asleep. I feel like I am gently captivated in a world that rests in between the world of contrasts, a place of zero. If I am engaged in any thoughts, then it is difficult to be in this place of surrendering.

However, some of us aren't able to take a full 15 minute mid day shavasana let alone a 90 minute nap. So I wonder in what other ways we as individuals and as a collective whole can take time in our days for mindful relaxation. More importantly, when we are “relaxing” is it just zoning out into habits or consciously being in the present moment during our down time? This propels me to think of how I value my time when I am at work, with friends, and in solitude. As a result, I can enjoy my free time more authentically and therefore value my time when I am being of service to others. Here are two questions that I continue to ask myself in regards to this free time phenomenon.

How much time of relaxation to do I even allow for myself each day?

This is where many of us, including myself, have blockages surrounding being lazy. We have children/pets to take care of, work, meals to cook, blogs to write, community service projects, etc.. Soon enough, it's late at night and we feel drained. Yet we accomplished something, right? Wherever we are in life, this is a good time to take a count of just how much time we allow for relaxation in the day. Self compassion and intuition will most assuredly lead us in the right direction in knowing the best times to relax and take action. Life isn't perfect and there will always be those days that are busier than others. Those are the days when I am filled with gratitude for making sure I do at least one thing for myself every day no matter what.

In what ways do I relax?

This was a hard question. Many of us think watching netflix, our favorite tv show, or browsing the internet/facebook are common ways of relaxing. Although there isn't anything inherently wrong with these forms of entertainment, I notice they tend to entertain patterns of behavior and not the need for true relaxation. On the other hand, there are times when you just have to be a human and enjoy these for what they are. Here are some ideas to start out with to bring more balance into when and how we choose to relax...

1. Go to sleep and wake up at the same time every day. At the very least, wake up at relatively the same time each day (with no snooze button action). This helps sustain the body's natural rhythm, especially during the winter months.
2. Know what to eat and how often to eat.
3. Set a timer for how long you need to use the internet, phone, or television.
4. Make a list of 3 things you need to accomplish each day and 3 ways you can mindfully relax each day.
5. Commit to your daily practice. Whether it is yoga, dance, meditation, or another creative outlet try to do it every day for 40 days. It helps to do it at the same time and place each day.
6. Lay down flat on your back to deeply relax for 5, 10, or 15 minutes during your lunch break.
7. Spend at least 15 minutes outside every day, rain or shine without an electronic device.

The first two are particularly important in that when we are rested and have the proper nutrition we are more likely to not only start our day right, but will be able to sustain it while completing daily tasks more efficiently. Ideally there should be more opportunities to relax.

These are all things I try to keep in mind every day. Some days are better than others and sometimes we need more reminding. That's why our bodies are smart enough to tell us to slow down. If there's one simple goal I can give myself for this new year, it would be to never diminish the importance of rest. These opportunities are a choice we must consciously make as they wait only for us to receive them.