Thank you. Last week’s newsletter about “closure” was challenging to write, and I’m so glad I went there. What you shared with me as a result? Wow. I am grateful for every follow up conversation, and I appreciate your courage to connect.

So many of you spoke about a song, a smell, a seemingly innocuous moment that brings in a wave of unexpected pain. The kind that almost takes you out at the knees.

It seems that grief hiding in plain sight is quite universal. I see this as another good reason why we should be kind to our fellow travelers. You just never know what is happening for the person behind you in the checkout line, and kindness always goes a long way.

As temperatures increase, and construction begins, and more and more people make their way to the beaches and the lakeshore . . . this is a wonderful moment to pause and fortify our own toolkit. Because, let’s be honest; most days we are not simply floating around on flamingos. 😉

Today, I want to talk about Heart Coherence. It’s an exciting time to be a yogi because modern medicine, and smart scientists, are providing us with so much data about our bodies and our well-being.

Most of us understand the feeling of being in flow . . . where everything moves a little more easily. We feel calm, present, and connected. Turns out, when we have these feelings, a graph of our heartbeats would look like a beautiful sine wave curve. Gently moving up and down in a gorgeous, symmetrical pattern.

Conversely, when we are agitated, stressed, frustrated, or impatient? Our heart graph would look completely different. Jagged. Irregular. All out of sorts.

Our heart rhythm has huge impact on our emotional flexibility, our social connectedness, and our cognitive functionality.

And, guess what? We can learn to regulate our own heart rate variability. That’s right! We can practice bringing ourselves into coherence. We can learn how to shift into that beautiful place of flow.

Even better? It’s free, it takes only a few minutes, and every single one of us can do it. Simple as 1. 2. 3.

I learned the “Shift and Lift” technique from Rollin McCraty, PhD, at the HeartMath Institute.
The HeartMath Institute has been “developing reliable, scientifically validated tools that help people reduce and avoid stress while experiencing increased peace, satisfaction and self-security” since 1991. I’m super thankful for the work they do.

For this technique, you can sit, and find stillness, and close your eyes.

But, that’s not necessary. Your eyes can be open. You can use this while in conversation, or in a meeting, or whenever things are going a little sideways or getting a little tense.

Please join me; it’s time to Shift and Lift:

1. Tune in to heart-centered breathing. Breathing in and out from that space in your chest while directing your awareness there. Wherever your awareness goes, your energy flows.
2. Then, come in to feelings of Kindness. Appreciation. Connection. And a deep space of listening. If you have trouble accessing these feelings, think of a specific person, or moment, that you are grateful for and build from there.
3. Then, radiate out that heart-centered energy. That’s right. Let those feelings  of kindness, appreciation, connection, and deep listening expand beyond the walls of your own chest. It is the magnetic energy of the heart that will shift the energy and be felt. It is the heart that is the portal to the highest best self, and it is the heart that is the first to receive and emanate energies. It is the heart that sends signals to the brain, not the other way around.
   
   

So simple. Maybe seemingly too simple, but how often do we actively utilize a technique like this in the moment? 

Remember, this can be used when tension is building. Or frustration. Or impatience.

This technique is effective in business, relationships, family . . . it can even be done in advance. I find that fascinating, and I can’t wait to put it into practice. You can send out heart energy to the upcoming meetings and interactions that you know will be happening in your day. You can consciously seed this type of raised vibration.

Incredible!

Here’s to having a heart coherent day, everyday.

~ m ♥️

Living in a state of flow
Okay. So . . . maybe it’s all the new windows that just got installed in our old house? (It’s a bit shocking how clearly I can see out now! 😉) Or, the fact that our dear neighbors recently returned from Palm Springs? (Seriously, you two. We want you to carve out more time in Michigan! 🥰) Or, simply that I’ve added multiple puppy walks, allowing me to slowly stroll and look around, into my daily routine? (Thank you, Javier! 🐶)

No matter the explanation, May seems extra beautiful and festive to me!

Restaurants are re-opening, art exhibitions are happening, more people are at the yoga studio, and folks around town have an extra smile and a bounce in their step. I love the increased vitality.  

Along with the additional energy and enhanced beauty, I have noticed a bit of strain coming into my being. Of course, I wanted to dig into the reason(s) behind that.

Through my gentle internal investigation, here’s what I’ve come up with so far: I have some challenges in my relationship to time. I could say lots about this, but let’s just say I am gaining a better understanding of how I respond to busyness.

You see, I really love to live my life in flow. And, for me, moving in flow means my life has a sense of harmony and clarity. My energy is available to meet the moment. I connect to people around me from a place of presence.

Living this way, showing up this way, is important for me. I value, and I actively prioritize, being in this state of flow.

The word “flow” embodies a natural sense of movement. Everything has its moment where it surfaces, and nothing gets stuck. Watching spring unfold is a gorgeous representation of this impermanence. Just as I start to mourn the fading of the lilacs, I look across the driveway to see my irises about to burst into bloom and notice that my peonies have so many buds!

Asparagus never lasts long enough, but then there’s the first pint of Michigan strawberries that pops onto the shelf.  My favorite bed of trilliums, and the street corner bursting with poppies . . . they are gone too quickly.

Nothing is permanent.

It’s nice to know this also applies to moments of challenge, stress, and difficulty.

When I notice my own edges of tension, or strain, or fatigue, I want to acknowledge them. Respect them. Allow them to reveal to me what I need to know, what I might need to shift, so that I can move through and shift back into flow.

The joyous wonderful moments, and the dark, difficult ones . . . none of it lasts.

Here’s to being present, so that we can be in flow with whatever is blooming, whatever is surfacing, in the moment.

I hope spring finds you feeling good and moving in flow.

Big love,

~ m

P.S THANK YOU to Theresa Gray for the gorgeous images above. These are just a small sample of the stunning paintings she creates, and I can’t wait to see her most recent work in person next month!

“How you love yourself is how you teach others to love you.”
~ rupi kaur

Hello, my friends!

Thank you. 🫶🏽 

Thank you for being here. For showing up for yourself in this way. For supporting your desire to breathe, and pause, and lead with love.

And thank you for being part of this community. You are a thread that helps lift me up, and I am so grateful for the buoyancy. 

I am deeply humbled by the responses to my question last week: Why do you read these newsletters? Your answers were incredibly thoughtful and heartfelt. (Seriously, you blow me away!) I read and appreciate every single word; I'm delighted that I got to speak to a few of you in person.

While I am still integrating your answers, your input is already carving new pathways forward. Of course, I am open to your feedback at any time. All responses are welcome, so keep them coming. 

Another note of thanks: I am excited by your HUGE interest in the Gratitude Gathering on Friday, June 9. What a beautiful collection of souls already signed up! Reminder, this mini-luxury-immersion is happening at "The Hook" starting at 7 PM. We'll breathe, and meditate. We'll enjoy chanting and immerse ourselves in a sound bath. Then, we'll have dessert and a beverage.

Events here always sell out quickly and space is limited; I encourage you to sign up today. Registration is simple. Start by scrolling down Satya's Events page to the Breathwork, Meditation & Chanting section. 

In closing, I want to draw your attention back to both of the quotations at the top. ☝🏽

Here's a simple, powerful breath practice to open up your heart and ignite self-love:
​
♥️ Find a comfortable seat and an elegant spine;
🧡 Hold your right palm, facing down, six to nine inches above your head, blessing yourself;
💛 Bend your left arm, allowing your elbow to gently rest along your left side;
💚 Your left palm is open and facing forward at approximately shoulder height, blessing the world;
💙 Gently close your eyes, and direct your internal vision towards the center of your chin.
💜 Find long, deep, even breaths. Try and extend both the inhale and the exhale to a count of 8, 10, or 20 . . . depending on how your lungs are feeling.  
🤍 Continue for 3 - 11 minutes and enjoy the afterglow of 💗❣️
 
Try gifting yourself this practice 3, or 5, or 7 days in a row, and I'll see you right here again next week. 

Big love,
 
~ m ♥️

"what's meant for you will sometimes feel scary, risky, and new. easy and calm doesn't always mean you're going the right way. the biggest rewards usually come from having the guts and perseverance to create your own path"
~ yung pueblo

Namasté, my friends!

Today, a couple of announcements and a question:

• This year's Art Of Connection is sold out. Thank you. 🙏🏽 If you want to be added to the wait list, simply drop me a text, or email, and consider it done.  
• I'm excited to announce another unique way we can connect in June! Friday, June 9, I will be collaborating with two of my favorite local yogis to offer YOU a phenomenal experience.
• Please join Harvey Deutch, Teresa Van Eyk, and me for an evening of Gratitude. This gathering will be at Harvey's luxury studio and retreat center in Fennville. (Trust me . . . if you haven't been, you WANT to go!)
• We'll come together at 7 P and practice for 90 minutes: 30 minutes of breath, 30 minutes of meditation, and 30 minutes of chanting and sound.
• Afterwards, we'll saunter upstairs (exploring the incredible details of this space) and enjoy dessert and wine (or mocktail) in the expansive chef's kitchen and dining area.   
• Space is limited, and events at "The Hook" always sell out quickly. If you're interested, you can sign up on Satya's Events Page. (Simply scroll down a bit once you're there.)

Now, a bit of background building into my question: 

• Some of you know I am a sponge when it comes to my desire to learn, evolve, and grow. Yep: I. Am. Thirsty. 😅
• As a solopreneur, I am responsible for all aspects of my business: scheduling, bookkeeping, content creation, marketing, mopping . . . yep, that's me. 🤣
• One aspect of my work that challenges is me is how to grow my outreach. 😳
• I started this weekly newsletter for you, my friends, in October 2021. Our sangha has grown. and we have successfully met every single week. I deeply appreciate my connection with you❣️
• In 2022 I launched my first two digital course offerings. They were both rewarding and reached people I cannot connect to with my regular teaching schedule. 🫶🏽 
• I also expanded my outreach to include public speaking in 2022. Truth? I was surprised how much I loved these opportunities! It takes my introverted self some effort to meet the moment, but gosh I love this way of connecting and sharing. 🥰
• I've spoken about our nervous system. How to move through stress. The power we have to regulate (and heal) our own bodies through breath and movement. All about what gratitude is and how to practice it. Just to name a few. 💗
• Right now, I am taking another business coaching course to learn even more about expanding my service to others. 

​Which brings me to my question:

• Why do you read these weekly newsletters? 
• Or, another way to ask the same thing: If you were telling a group of friends that they should sign up for this newsletter, what would you say to try and convince them? 

I really appreciate any and all answers! And, of course, you can let me know what you don't enjoy. Or, what you want more of. I'm here for it all.  

Email me: michelleshawyoga@icloud.com 

Knowing how these weekly letters are viewed and received will truly help shape some of what comes next. 🦋

Humbled . . .  and full of gratitude,

~ m ♥️

"Rest: the seemingly unreachable state;
so easily arrived at, 'simply' through stopping."
~ David Whyte

Beautiful beings,

How are you feeling on this powerful day?

Today we are experiencing both a new moon, and a rare, hybrid solar eclipse. 

Eclipses are typically times of intense personal growth, so why not offer yourself the opportunity to check in? Do some internal investigation?

If things feel a bit intense emotionally, gift yourself some extra time to pause and breathe. Allow your full self to arrive, and don't shy away from the shadow sense of self. 

During the opening of my classes, I often invite people to, "Start by stopping." And, as David Whyte points out, this is not so simple.
☝🏽 (Quotation at the top 😉)
Today, I encourage you to level-up your self-care routine by intentionally taking moments to pause and rest. 

I know, I know . . . I can hear the collective groan, "But, Michelle . . . I don't have time to rest." 

But . . . is that really true? 

Here's the thing. Rest might entail getting underneath a big blanket, eliminating all distractions, closing your eyes, and drifting into sweet slumber. Occasionally, a nap is exactly what's needed. 

However, that's the not the only way to rest. 

Here are three of my favorite ways to rest more, even when I'm busy:

• Leave 5 to 15 to 30 extra minutes between events. Truly, this shift has been HUGE for me! If you get to create aspects of your own schedule, why not give yourself a bit more padding? I used to think, "Okay. This class finishes at 9:00, I can be across town teaching another class by 9:30. While that may technically be true, I find a few extra minutes to connect with people, gift myself a cup of tea, settle back into my breath, and move through an unhurried transition? Gosh! It makes ALL the difference. This small shift allows me to be more present, practice better self-care, and have more energy at the end of the day! 
• Switch up my soundscape. Sometimes, the noise of the day (whether that be external or internal! 😳) can be taxing. Too often, we are unaware of the impact it is having in our nervous system. So, start by creating a shift in what you are LISTENING TO. This means becoming present enough to truly listen. Maybe it's to music. An audiobook. A podcast. Your favorite mantra. Nature. Or, silence. Ahhhhhhhh.
• Get on my mat. Whenever I get on my mat, good things happen. Maybe I do a short breath practice. Perhaps I begin with movement followed by meditation. Or, I might get out the bolsters, and the blankets, and recline for a 20-minute Yoga Nidra. Regardless of how much time I spend on the mat? I always feel nourished and revitalized. 

​Not yet convinced that a little extra rest is right for you? 

Want to know more about why rest is so important? 

David Whyte explains it so eloquently:
***"Rested, we are ready for the world but not held hostage by it, rested we care again for the right things and the right people in the right way. In rest we reestablish the goals that make us more generous, more courageous, more of an invitation, someone we want to remember, and someone others would want to remember too."
​
Be oh-so-gentle with yourself,

~ m ♥️

P.S. THANK YOU for all of the enthusiasm around Art Of Connection! Very few spaces are left, and I don't want you to miss out. Register today! 

***‘REST’
From CONSOLATIONS: The Solace, Nourishment and Underlying Meaning of Everyday Words.
Revised Edition : David Whyte and Many Rivers Press

"You cannot get through a single day
without having an impact on on the world around you. 
What you do makes a difference, 
​and you have to decide what kind of difference you want to make."
~ Jane Goodall

Hello, friends!

I can't believe it has been a year since lifting Mariana onto my back . . . and nearly getting boxed as a result?! 🤣

A year ago today I was in Joshua Tree, California studying Yoga and Sound. The entire trip was memorable and more than a bit magical. I wrote to you about my experiences while I was there, and you can get caught up, or refreshed, by clicking here. 

Now that I've had some time to integrate, process, reflect, and expand . . . I am more capable of sharing with you some of what inspired me (and my teaching!) and what has shifted within me as a result.  

I find it super valuable to pause, and to reflect, so I can see more clearly what has shifted. That way I can celebrate the victories (yes, even the nano-victories) and soften into my areas where I desire growth and expansion.

One year later, here are a just a few of my key takeaways:

• Everything around us, and in us, is a vibration. It's energy. And, it has a frequency;
• *"The heart is the most powerful source of electromagnetic energy in the human body"; 
• *"The heart's electrical field is about 60 times greater in amplitude than the electrical activity generated by the brain";
• I want to move in the world with as high a vibration as possible, and this means I need to be embodied and live into my heart space;
• Being attuned to our bodies, and accessing a higher vibration, is a breath by breath practice. It is a commitment. A commitment to a brighter, clearer pathway forward.
• Two tools that have become increasingly important to my daily practice are: mantra and sound.
• Why? Because mantra and sound bring me into my body quickly and, simultaneously, raise my vibration.

If you love sound and mantra as much as I do? YAY!
Please share how you support yourself with these tools.
Drop me a line, or shoot me a text, and let me know. 
 
If using sound for healing, or mantra for personal growth, is something you are unsure of, or curious about, I'd love to know your questions. Seriously! Please ask. 
​
And, if you ever doubt why we should be so diligent in taking great care of ourselves? Or, you wonder why you should commit to raising your vibration and living into your heart space?

Take another read of the quotation at the top. ☝🏽

Yep. That's why. 🫶🏽Hugs, light, and love,

~ m♥️

P.S. Confession: 

• I am not great at celebrating my own victories. Even the nano ones. 😔
• And yes, this is an area where I desire growth and expansion. 😊
• So, here goes . . . I am now leading small bits of mantra in my classes, and that's a win!
• I play my new signing bowls almost every day; they are so healing, I can't wait to share. 
• What's next? I'm taking online voice lessons and dreaming of a harmonium 🥰

P.P.S. Mariana, I miss you and our Radiant Body Yoga tribe 😘 

* Heart Math Institute

"Let go of the disease of taking yourself too seriously. 
You, as this body, are here only for the blink of an eye 
in the cosmic scheme. 
Expand your awareness, and in that,
you will let go of the burden of your life.
Stay vast!"
~ Anand Mehrotra

Namasté, friends!

How did your seven days of heart awakening practice go? 

Wait. What?

• You forgot to do it? 🤪
• You meant to do it, but life got in the way? 😩
• You are new to my mailing list, and you have no idea what I am talking about? 😅

No worries; I've got you. You can commit to this simple and impactful practice with the click of a button.

Really, your body, mind, and being are going to thank you, and YOU ARE WORTH IT!

Today, simply a moment to pause. And reflect. 

The photo up above contains so, SO many layers of joy. These layers ripple out and fill my heart to the brim. 

In brief: this is our niece, Anisa, and her husband, Abdoulaye.

Oh, and of course, our puppy, Javier. ​

​Anisa met Abdoulaye after her two-year term serving in the Peace Corps in Guinea, West Africa. They spent their first year of marriage living together in Conakry. Then, Anisa returned to the United States and began the lengthy, arduous process of bringing her husband here. 

After more than a year apart, shortly after Christmas 2022, Abdoulaye joined Anisa in Chicago. 

They came to visit us this past weekend, and lucky for us, Abdoulaye brought his kora . . . the 21-stringed instrument you see him playing. (And yes, Javi IS indeed chewing one of those strings) 🐶

I CAN'T WAIT to incorporate Abdoulaye's music into a yoga + sound experience. Trust me, it's going to be incredible. As always, you'll be the first to know the details. 

I love creating new offerings and powerful experiences for you. Like my daffodils that are just about ready to burst into bloom, I can feel our community preparing to pop into its busy season.

Keep watching these newsletters for additional ways we can move, breathe, meditate, and be together; I hope you see something that sparks joy so we can connect. 

Speaking of connection, there are only a few slots left for this year's Art Of Connection!

It's truly a special, wonderful, experience.

And, just like the quotation at the top advises . . . it helps us STAY VAST! I hope you can join us. Saturday, June 24, 2 - 5 P. My home studio, downtown Douglas. 

Big light and love,
​
~ m ♥️

"Remember that this is not something we do just once or twice. Interrupting our destructive habits and awakening our heart is the work of a lifetime.""
~ Pema Chodron

Hello, my friends!

I couldn't resist sharing this series of Javi photos with you today.  He's a regular in my home studio, and I enjoy having his energy with me while I practice. Typically, he settles right into yoga time.

Who knew that he's also interested in playing my Tibetan singing bowl?! 😅 (Thanks for capturing the entire getaway, Julie!)

If Javi's cuteness distracted you, and you missed the quotation at the top? Understandable! 😉

But, please. Take another moment to (re)-read. ☝🏽

" . . . awakening our heart is the work of a lifetime." 

I agree, and I cannot overstate the importance, the value, of this work. When we enliven our own heart space, and lead from there, it is valuable for ourselves, one another, our community, and our planet. 

Today, a powerful, simple breath practice to help tune into, and awaken, our heart space. It's all about expanding self-love. 

• Find a comfortable seat and an elegant spine;
• Eliminate distractions. Close your eyes. Settle into deep, even breaths; 
• Bring your palms together in front of heart center in Anjali Mudra;
• Begin thinking about an experience or moment you love. Stay with that for a few breaths and fill yourself with love for that opportunity, that gift; 
• Then, shift to thinking about a person, or a pet, that you love. Fill every cell and fiber of your being with the big, open-hearted love you feel for that being. Take a couple more breaths with your awareness at your heart space;  
• Now, shift into something you love about yourself. You've got this! And, if you have trouble connecting to something, think about what your best friend would say about you and feel in from there;
• On your next Inhale: expand your arms out to the sides, as if you're about to give someone a HUGE hug;
• As you do this, you might imagine a bright light expanding from your heart space, all the way to your fingertips and beyond;
• As you exhale, return your hands back into Anjali Mudra, pressed palms, and draw in all the light and all the love. 
• Continue for 10 - 15 rounds, surrounding yourself with light and love. 

Ahhhhhh, what a shift. Linger there, and soak up the goodness, for as long as possible. 
So simple. So powerful. So. Much. Value. 
Why not gift yourself this simple ritual every day, for the next seven days?
Let me know how it goes!

♥️♥️♥️,
~m

​P.S.
Only 5 slots left for this year's Art Of Connection 
Saturday, June 24 | 2 - 5 P.

Learn more and secure your spot, here. 

Have questions? Want to know more?
Please, reach out: michelleshawyoga@icloud.com