tag:blogger.com,1999:blog-132607332024-03-06T23:52:53.658-08:00Amy KweskinExploring Creative MindfulnessAmy Khttp://www.blogger.com/profile/15400450312816855519noreply@blogger.comBlogger2670125tag:blogger.com,1999:blog-13260733.post-4655114580583909882023-12-30T10:58:00.000-08:002023-12-31T08:58:33.835-08:00Goal Achieved: Doctor of Business Administration ~ 2024 The Year of Circle Synthesis<p></p><div class="separator" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><br /><br /></div>Looking back on 2022 I am reminded of the Big Hairy Audacious Goal (BHAG) of a 1-year running streak. In 2023 I have kept the running streak going. PLUS, I earned my Doctor of Business Administration from Golden Gate University, which was equivalent to climbing Mt. Everest over 6 years. Reaching the mountain peak was a long and lonely journey but I had the support of my Arts Management mentor, Dr. Anne W. Smith, as my Dissertation Committee Chair.<div><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFyHDTa4bGp89Hzfae3SXv759plfNn6pU0AHaj7zWEmIq1uLUK_D092zXsb5PU4GUoQWJxqtwjOUMpMYIMmLYAdJD2piK1RZkvnGftPx4dWD02UCnmcixFZBWkVPeZA6w6FAQJQdEl0tSgYyVtuoewrNTQcHMKg1K-iwbZnDbC_pGGiqt9DxhG/s2778/Screenshot%202023-04-29%20at%207.13.12%20PM.JPEG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="2778" data-original-width="1284" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFyHDTa4bGp89Hzfae3SXv759plfNn6pU0AHaj7zWEmIq1uLUK_D092zXsb5PU4GUoQWJxqtwjOUMpMYIMmLYAdJD2piK1RZkvnGftPx4dWD02UCnmcixFZBWkVPeZA6w6FAQJQdEl0tSgYyVtuoewrNTQcHMKg1K-iwbZnDbC_pGGiqt9DxhG/s320/Screenshot%202023-04-29%20at%207.13.12%20PM.JPEG" width="148" /></a></div>Here Anne is granting my Doctor of Business Administration degree at MetLife Stadium in San Francisco. Same stadium in which the Hearts of San Francisco project culminated in 2014. All paths in my life are Heart-centered. <p></p><p>2024 is the Year of Circle Synthesis. A Circle is a complete ring and Synthesis is to place together and combine. My intention is to generate brilliance ~ the intense brightness of light ~ by integrating all the work I have been doing in my career and various practices. The key strategic themes will be steady balance, calm compassion, self-kindness, and core strength. This Circle Synthesis is a process and a product, both of which are yet to be determined. </p><p></p>Dahlia cat is pictured below sitting on my 8-sided graduation tam. I notice in these two images that Anne's hands are a circle around me and Dahlia cat is sitting in the tam's center. These images symbolize the integration of body, heart and mind. Eight is my favorite number because it is the fluid and flowing infinity symbol ~ a never-ending circle of synthesis.<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipYkq6ihEg5nXuRyNR5mIz4XZZpRHrlUcx17RVj-g1gh2HVqPxzcbFo-6FfBjbHILis4vaqUPEc0adi1wy18OGmj1fEkKKTPRodIJNTcOlt7ud3kes5SpquXPG5D7GfenjRq0miUWNesbtWmhBC81l_wh8T7saSYOGGKRQkwVHoHH-NTm-Z9Ee/s1512/IMG_6845.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1512" data-original-width="1512" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipYkq6ihEg5nXuRyNR5mIz4XZZpRHrlUcx17RVj-g1gh2HVqPxzcbFo-6FfBjbHILis4vaqUPEc0adi1wy18OGmj1fEkKKTPRodIJNTcOlt7ud3kes5SpquXPG5D7GfenjRq0miUWNesbtWmhBC81l_wh8T7saSYOGGKRQkwVHoHH-NTm-Z9Ee/s320/IMG_6845.jpg" width="320" /></a></div></div><div><p></p></div>Amy Khttp://www.blogger.com/profile/15400450312816855519noreply@blogger.comtag:blogger.com,1999:blog-13260733.post-74915540220210587142022-12-16T14:14:00.003-08:002023-01-15T12:31:25.920-08:00The Year of Accomplishing BHAGs<div style="clear: both; text-align: left;"> <br />On January 1, 2022 I began a running streak - meaning - that I vowed to run at least 1 mile a day. The duration of this streak was not decided until a month into the venture. Now it has been every day including today, December 16, 2022. I hope to continue this practice into the new year and beyond as it demonstrates that I can set and accomplish Big goals, dare I say Big Hairy Audacious Goals (BHAGs). </div><div style="clear: both; text-align: left;"><br /></div><div style="clear: both; text-align: left;">If you asked me on December 23, 2021 if I would run even 1 mile I would have laughed it off - I hated running. Now I love it. This year I participated in three 5K runs and each helped me build focus and confidence. I ran through rain, snow, injuries, and extreme heat along mostly roads, sidewalks and some trails in Connecticut, California, Maryland, Virginia, and New Mexico.</div><div style="clear: both; text-align: left;"><br />Ironically, usually I advise my clients and students to be aware (or beware) of setting BHAGs because they are hard to achieve. But now that I have pursued several, I know that they can keep you inspired, motivated and on-a-journey. There is the runner's high and also the achievement high of setting an intention and making it a reality. <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihgiwzRDXat8LTuNXchAKL8eYPPPpzR9SOewREwVsIh1mRZ9DBaZX4hVHtxbUA7T34RxMNk8a9uxBP4LWydqRx4ZFiguULeITS4M_IsMnADTLgKxjIcC58WRlYirnBy7Re6NimtvaCUfKM-jPpJIbu1Fs7nHaSROAJDsi0sLHY8prCzDFqiw/s2320/IMG_5293.jpeg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2320" data-original-width="2320" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihgiwzRDXat8LTuNXchAKL8eYPPPpzR9SOewREwVsIh1mRZ9DBaZX4hVHtxbUA7T34RxMNk8a9uxBP4LWydqRx4ZFiguULeITS4M_IsMnADTLgKxjIcC58WRlYirnBy7Re6NimtvaCUfKM-jPpJIbu1Fs7nHaSROAJDsi0sLHY8prCzDFqiw/s320/IMG_5293.jpeg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Here I am at 2022 Thanksgiving morning 5K Turkey Trot in Virginia.</td></tr></tbody></table></div><p style="text-align: left;">The next BHAG on my list is to complete my Doctoral dissertation (Doctor of Business Administration) at Golden Gate University. I began this program in 2018 and have taken the slow and steady route of one course per semester. The pandemic allowed me the time to focus on this BHAG. Slow and steady wins the race.</p><p style="text-align: left;">UPDATE: I ran all 365 days in 2022 for a total of 1126.45 miles. The streak continues in 2023.</p><p></p><p style="text-align: left;">So, here's to you 2023, the Year of Accomplishing Big Hairy Audacious Goals!</p><p style="text-align: left;">See you at the finish line.</p>Amy Khttp://www.blogger.com/profile/15400450312816855519noreply@blogger.comtag:blogger.com,1999:blog-13260733.post-50870976881342516292021-12-31T13:53:00.003-08:002021-12-31T14:02:35.012-08:00The Year of Gentle Strength<p>As 2022 approaches I have set a new year intention as <a href="http://thekweskinreport.blogspot.com/2009/03/reflections-on-year-of-amy.html" target="_blank">I have done since 2009</a>. My intention is Gentle Strength. This is a practice of taking the time to sit and notice what is in the moment. Gentleness is a soft touch. Strength is perseverance and agility. Separately, Gentle and Strength seem in opposition, but together they are a recipe for presence, awareness and compassion. </p><p>How I recognize moments of Gentle Strength is with my breathing. When my breath flows easily, freely and deeply I know that I have tapped into Gentle Strength. Discomfort can occur when moving towards this intention because it requires stillness. Sitting in stillness takes time to notice the body, mind and breath. This practice requires patience to melt away anxiousness, fear and doubt. For me stillness leads to release, relief and even joy. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgf33JTin5ctomvSpbYyE9n0BenI52pHxJ1GlbCZe7SaHa0MlY14db04fvmV7orO_bXuyld2xWiwUL5Tzwb_Qp189WRhv34wu1ZsDVSmoQT04F52fMmAE8PLAgv_6B3H6dnpYzau2wIr5qIRV42Rl51jdQ9JOyWHTRDu-AMpOi306gi6zgk3Q=s4032" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEgf33JTin5ctomvSpbYyE9n0BenI52pHxJ1GlbCZe7SaHa0MlY14db04fvmV7orO_bXuyld2xWiwUL5Tzwb_Qp189WRhv34wu1ZsDVSmoQT04F52fMmAE8PLAgv_6B3H6dnpYzau2wIr5qIRV42Rl51jdQ9JOyWHTRDu-AMpOi306gi6zgk3Q=s320" width="240" /></a></div><p></p><p>This image I took in Stamford, Connecticut at Cove Beach, reminds me of Gentle Strength in that the weathered rocks yield to the fluidity of calm waters extending into the horizon where distant land joins the sky. Clouds above are thought bubbles moving through awareness. I imagine myself sitting on these ancient rocks as I overlook the Long Island Sound, breathing in synchronicity with the rippling water and breezy air. Headiness yields to grounding. My body, soul and spirit are warmed by sun beams and blessed by the fairy fleck of light seen in the bottom left corner. </p><p>Gentle Strength is here and now. </p><p><br /></p>Amy Khttp://www.blogger.com/profile/15400450312816855519noreply@blogger.comtag:blogger.com,1999:blog-13260733.post-64346567770060901542021-12-30T15:11:00.010-08:002021-12-30T15:17:52.497-08:00Yoga Poses Autumn 2021<p></p><div class="separator" style="clear: both; text-align: left;">Over a series of Friday morning Zoom yoga-Pilates classes with my teacher and teaching colleague <a href="https://www.bodyrootandsoul.com/" target="_blank">Shannon Knoor</a> I found strength, balance and centering. The classes inspired me to take these self-portraits photos during my pandemic home practice. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjgT4kD3k0HNdNpc2idlsUFcZX2AsqLYbTxLhSSNpH6UlPxS-mPh1jmBlp4s5PG-XxRAPjqzV9fLa08abXkhoHZ0-bEgVJqXnMlfESyeZKri1M67h2J8JJ3LIisxqOmTc5CFbhG81xORa5nPN2N4BWZlg9sy37hZ5Q9NpDkzEaoN9L1XnXVXw=s2048" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2048" data-original-width="1538" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEjgT4kD3k0HNdNpc2idlsUFcZX2AsqLYbTxLhSSNpH6UlPxS-mPh1jmBlp4s5PG-XxRAPjqzV9fLa08abXkhoHZ0-bEgVJqXnMlfESyeZKri1M67h2J8JJ3LIisxqOmTc5CFbhG81xORa5nPN2N4BWZlg9sy37hZ5Q9NpDkzEaoN9L1XnXVXw=s320" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a data-outbound-instanced="true" href="https://www.yogajournal.com/poses/extended-hand-to-big-toe-pose/" style="background-color: #f0f0f0; background-image: linear-gradient(270deg, transparent 50%, rgb(153, 146, 133) 0px); background-position: 100% 101%; background-repeat: no-repeat; background-size: 200% 1px; box-sizing: border-box; color: #79b0b0; font-family: Barlow, "Helvetica Neue", sans-serif; font-size: 16px; text-align: start; text-decoration-line: none; transition: all 0.23s cubic-bezier(0.86, 0, 0.07, 1) 0s;">Utthita Hasta Padangustasana</a> - Extended Hand to Big Toe Pose</td></tr></tbody></table><br /><div class="separator" style="clear: both; text-align: center;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEij5l25hKrje4r_mm5wZmkD9bhsYZOw1Zz14EfwEKpoA9_csm5Umke8FGUfWn6nrLfB2-Tgv7tm30hgOit1bnZedw4dy7M1zctPHyyEeRua51pk0lHtr5DSPXwWnxEOyZJosLeP2Gi_uP1zUqXVD-XAp31fQssHfBU04igZ7YgV6Dum2kFl2w=s2048" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2048" data-original-width="1538" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEij5l25hKrje4r_mm5wZmkD9bhsYZOw1Zz14EfwEKpoA9_csm5Umke8FGUfWn6nrLfB2-Tgv7tm30hgOit1bnZedw4dy7M1zctPHyyEeRua51pk0lHtr5DSPXwWnxEOyZJosLeP2Gi_uP1zUqXVD-XAp31fQssHfBU04igZ7YgV6Dum2kFl2w=s320" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a data-outbound-instanced="true" href="https://www.yogajournal.com/poses/types/tree-pose-2/" style="background-color: rgba(240, 240, 240, 0.5); background-image: linear-gradient(270deg, transparent 50%, rgb(153, 146, 133) 0px); background-position: 0% 101%; background-repeat: no-repeat; background-size: 200% 1px; box-sizing: border-box; color: #79b0b0; font-family: Barlow, "Helvetica Neue", sans-serif; font-size: 16px; text-align: start; text-decoration-line: none; transition: all 0.23s cubic-bezier(0.86, 0, 0.07, 1) 0s;">Vrksasana</a> - Tree Pose</td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhTpjKqOwvuskEsB5n_LPMPkMi2huSvgQvwoFT-VUrxsFx7kuVy7E7P3K65sNk7HeHFk8cY40_h4uF4hJ4esWhfIX9l4ATdzrVPlmw37sOK3oOUXfJyPylf6Fz9PzLm1nNuocgG_TzrAukhGo1OEITNEj-duA1HyTPXC1PjdnhZC5XNU-0Q5A=s2048" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2048" data-original-width="1538" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEhTpjKqOwvuskEsB5n_LPMPkMi2huSvgQvwoFT-VUrxsFx7kuVy7E7P3K65sNk7HeHFk8cY40_h4uF4hJ4esWhfIX9l4ATdzrVPlmw37sOK3oOUXfJyPylf6Fz9PzLm1nNuocgG_TzrAukhGo1OEITNEj-duA1HyTPXC1PjdnhZC5XNU-0Q5A=s320" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a data-outbound-instanced="true" href="https://www.yogajournal.com/poses/warrior-iii-pose/" style="background-color: rgba(240, 240, 240, 0.5); background-image: linear-gradient(270deg, transparent 50%, rgb(153, 146, 133) 0px); background-position: 100% 101%; background-repeat: no-repeat; background-size: 200% 1px; box-sizing: border-box; color: #79b0b0; font-family: Barlow, "Helvetica Neue", sans-serif; font-size: 16px; text-align: start; text-decoration-line: none; transition: all 0.23s cubic-bezier(0.86, 0, 0.07, 1) 0s;">Virabhadrasana III</a> - Warrior Three Pose</td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiUuY9IbJ9lRhwaKpFP66mTNm1uEkAshPWFs56QjpkdzmPHtrptNqYztLZg8t0JFKF059Hrrq7aah3oOPpa-Ov_vcdlYeKgPnDmVTWoj3wzHzlvzDeSTmKmmsJbbeRLlsCqtTz47O8D0R1uufo5TW78XU_i_hqPyvuttQrUHQV21RD6LNN9Iw=s2048" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1538" data-original-width="2048" height="240" src="https://blogger.googleusercontent.com/img/a/AVvXsEiUuY9IbJ9lRhwaKpFP66mTNm1uEkAshPWFs56QjpkdzmPHtrptNqYztLZg8t0JFKF059Hrrq7aah3oOPpa-Ov_vcdlYeKgPnDmVTWoj3wzHzlvzDeSTmKmmsJbbeRLlsCqtTz47O8D0R1uufo5TW78XU_i_hqPyvuttQrUHQV21RD6LNN9Iw=s320" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a data-outbound-instanced="true" href="https://www.yogajournal.com/poses/types/intense-side-stretch-pose/" style="background-color: rgba(240, 240, 240, 0.5); background-image: linear-gradient(270deg, transparent 50%, rgb(153, 146, 133) 0px); background-position: 0% 101%; background-repeat: no-repeat; background-size: 200% 1px; box-sizing: border-box; color: #79b0b0; font-family: Barlow, "Helvetica Neue", sans-serif; font-size: 16px; text-align: start; text-decoration-line: none; transition: all 0.23s cubic-bezier(0.86, 0, 0.07, 1) 0s;">Parsvottanasana</a> - Intense Side Stretch Pose<br /></td></tr></tbody></table><br /><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjsG1s3Fs1KBpVDRENePYioaJXO9e_6uv4_TvfWAeuAOyWIdVTkXOyKbkmfoXA7fpb3q632n_kud7VGlJbP_b2x2r9ugRx3dAcvBxCmLLZeUR3rpjEEW3A0lrUMGjRxlVxjm37XFwrxMWBUmJbxtJP95rJtdbG1Sj87ACLQXkbp3dDTQAcLoQ=s2048" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2048" data-original-width="1538" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEjsG1s3Fs1KBpVDRENePYioaJXO9e_6uv4_TvfWAeuAOyWIdVTkXOyKbkmfoXA7fpb3q632n_kud7VGlJbP_b2x2r9ugRx3dAcvBxCmLLZeUR3rpjEEW3A0lrUMGjRxlVxjm37XFwrxMWBUmJbxtJP95rJtdbG1Sj87ACLQXkbp3dDTQAcLoQ=s320" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a data-outbound-instanced="true" href="https://www.yogajournal.com/poses/half-moon-pose-3/" style="background-color: rgba(240, 240, 240, 0.5); background-image: linear-gradient(270deg, transparent 50%, rgb(153, 146, 133) 0px); background-position: 0% 101%; background-repeat: no-repeat; background-size: 200% 1px; box-sizing: border-box; color: #79b0b0; font-family: Barlow, "Helvetica Neue", sans-serif; font-size: 16px; text-align: start; text-decoration-line: none; transition: all 0.23s cubic-bezier(0.86, 0, 0.07, 1) 0s;">Ardha</a> <a data-outbound-instanced="true" href="https://www.yogajournal.com/poses/lotus-pose/" style="background-color: rgba(240, 240, 240, 0.5); background-image: linear-gradient(270deg, transparent 50%, rgb(153, 146, 133) 0px); background-position: 100% 101%; background-repeat: no-repeat; background-size: 200% 1px; box-sizing: border-box; color: #79b0b0; font-family: Barlow, "Helvetica Neue", sans-serif; font-size: 16px; text-align: start; text-decoration-line: none; transition: all 0.23s cubic-bezier(0.86, 0, 0.07, 1) 0s;">Padmasana</a> - Standing Half Lotus Pose</td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgZgrgaj3Qwmr7WXKrqyB4Y2YnnowNuqyMfuGGb_jlMtePw2nVLRjPlr9mYf8JIWSYPaNBmfMoQYL3sVpj9kFyPL-SjEVxOPSQggeWQPJfFQEtkJiJoUcMYjyXJIS7EqORR7H_-lzhZ9wkROcuXminSm4v0TSbQz499LLhq0STK1vApE6FHZQ=s2048" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1538" data-original-width="2048" height="240" src="https://blogger.googleusercontent.com/img/a/AVvXsEgZgrgaj3Qwmr7WXKrqyB4Y2YnnowNuqyMfuGGb_jlMtePw2nVLRjPlr9mYf8JIWSYPaNBmfMoQYL3sVpj9kFyPL-SjEVxOPSQggeWQPJfFQEtkJiJoUcMYjyXJIS7EqORR7H_-lzhZ9wkROcuXminSm4v0TSbQz499LLhq0STK1vApE6FHZQ=s320" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a data-outbound-instanced="true" href="https://www.yogajournal.com/poses/side-plank-pose/" style="background-color: #f0f0f0; background-image: linear-gradient(270deg, transparent 50%, rgb(153, 146, 133) 0px); background-position: 100% 101%; background-repeat: no-repeat; background-size: 200% 1px; box-sizing: border-box; color: #79b0b0; font-family: Barlow, "Helvetica Neue", sans-serif; font-size: 16px; text-align: start; text-decoration-line: none; transition: all 0.23s cubic-bezier(0.86, 0, 0.07, 1) 0s;">Vasisthasana</a> - Side Plank Pose</td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjPiXxkFVl15rn8HTpfMkEULnpYyNkhEQfw3Qa1AuvaindekRmfgxYKCd5UEjyPc6H7JZgxlqXpE5oqOU5DjPI04sfU_W0B5aulgPa4cIFYgpRpMo-QESEib1LLVcfMywSyfyixiuh8k8KMeds6B8N5m7Qi1aT3OQYWfSoUVRdB0dhYQDiN5g=s2048" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1538" data-original-width="2048" height="240" src="https://blogger.googleusercontent.com/img/a/AVvXsEjPiXxkFVl15rn8HTpfMkEULnpYyNkhEQfw3Qa1AuvaindekRmfgxYKCd5UEjyPc6H7JZgxlqXpE5oqOU5DjPI04sfU_W0B5aulgPa4cIFYgpRpMo-QESEib1LLVcfMywSyfyixiuh8k8KMeds6B8N5m7Qi1aT3OQYWfSoUVRdB0dhYQDiN5g=s320" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a data-outbound-instanced="true" href="https://www.yogajournal.com/poses/half-moon-pose-3/" style="background-color: rgba(240, 240, 240, 0.5); background-image: linear-gradient(270deg, transparent 50%, rgb(153, 146, 133) 0px); background-position: 0% 101%; background-repeat: no-repeat; background-size: 200% 1px; box-sizing: border-box; color: #79b0b0; font-family: Barlow, "Helvetica Neue", sans-serif; font-size: 16px; text-align: start; text-decoration-line: none; transition: all 0.23s cubic-bezier(0.86, 0, 0.07, 1) 0s;">Ardha Chandrasana</a> - Half Moon Pose<br /></td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgImyZ_pQmRhjmOBhzzcoWcaquIlrQ8tBonHVbBEl8da7-50oAPdaNLlhMeAhtfNF3o7aE4ASOocStV1de-nf8IskxHCvZFgoCU4wu0saMgGWVBxhzWf07JwjLjYEiotc33OUgnnDuf_v6e1yKueWM4TAtUhEwS4czj7pXAlx06h7qs9D1ZZQ=s2048" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2048" data-original-width="1538" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEgImyZ_pQmRhjmOBhzzcoWcaquIlrQ8tBonHVbBEl8da7-50oAPdaNLlhMeAhtfNF3o7aE4ASOocStV1de-nf8IskxHCvZFgoCU4wu0saMgGWVBxhzWf07JwjLjYEiotc33OUgnnDuf_v6e1yKueWM4TAtUhEwS4czj7pXAlx06h7qs9D1ZZQ=s320" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a data-outbound-instanced="true" href="https://www.yogajournal.com/poses/eagle-pose/" style="background-color: rgba(240, 240, 240, 0.5); background-image: linear-gradient(270deg, transparent 50%, rgb(153, 146, 133) 0px); background-position: 0% 101%; background-repeat: no-repeat; background-size: 200% 1px; box-sizing: border-box; color: #79b0b0; font-family: Barlow, "Helvetica Neue", sans-serif; font-size: 16px; text-align: start; text-decoration-line: none; transition: all 0.23s cubic-bezier(0.86, 0, 0.07, 1) 0s;">Garudasana</a> - Eagle Pose</td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhnjHzY_Plxv0gyCqkHtAGJo7zXBbvmZIQ7GmDynDFHmBeVfXkmvgIvqEWu9_v4O1UMLHXH9JAb7Is_rKa42ImHm9TM-BowIwOFQJdGgABGYaHGdP7VsB8osc4xdl2u8ckTFFi7f3hWIs-WIbnEqsVpwzYQVD0zrd039O1fEoAmF1fZLgkJhg=s2048" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2048" data-original-width="1538" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEhnjHzY_Plxv0gyCqkHtAGJo7zXBbvmZIQ7GmDynDFHmBeVfXkmvgIvqEWu9_v4O1UMLHXH9JAb7Is_rKa42ImHm9TM-BowIwOFQJdGgABGYaHGdP7VsB8osc4xdl2u8ckTFFi7f3hWIs-WIbnEqsVpwzYQVD0zrd039O1fEoAmF1fZLgkJhg=s320" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a data-outbound-instanced="true" href="https://www.yogajournal.com/poses/supported-headstand/" style="background-color: rgba(240, 240, 240, 0.5); background-image: linear-gradient(270deg, transparent 50%, rgb(153, 146, 133) 0px); background-position: 100% 101%; background-repeat: no-repeat; background-size: 200% 1px; box-sizing: border-box; color: #79b0b0; font-family: Barlow, "Helvetica Neue", sans-serif; font-size: 16px; text-align: start; text-decoration-line: none; transition: all 0.23s cubic-bezier(0.86, 0, 0.07, 1) 0s;">Salamba Sirsasana</a> - Supported Headstand</td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhMpvarcrLJCE96A5Qc1cMCfGCf5EficXTMH5ECeqmdjd0_nKzvlPlSF8mLd2E-hBwm7jtKEqUddr5NDtMrUg6_sOTSL7CpdN4J5THts78TIA99n0MrqoToa-YK7hoIQoA-v4czqh5L3zjUtUMEx4sxr4vPd2H6Kt6aJ3iWiSYhQxVevZ2s4A=s2048" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2048" data-original-width="1538" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEhMpvarcrLJCE96A5Qc1cMCfGCf5EficXTMH5ECeqmdjd0_nKzvlPlSF8mLd2E-hBwm7jtKEqUddr5NDtMrUg6_sOTSL7CpdN4J5THts78TIA99n0MrqoToa-YK7hoIQoA-v4czqh5L3zjUtUMEx4sxr4vPd2H6Kt6aJ3iWiSYhQxVevZ2s4A=s320" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a data-outbound-instanced="true" href="https://www.yogajournal.com/poses/full-boat-pose-2/" style="background-color: rgba(240, 240, 240, 0.5); background-image: linear-gradient(270deg, transparent 50%, rgb(153, 146, 133) 0px); background-position: 0% 101%; background-repeat: no-repeat; background-size: 200% 1px; box-sizing: border-box; color: #79b0b0; font-family: Barlow, "Helvetica Neue", sans-serif; font-size: 16px; text-align: start; text-decoration-line: none; transition: all 0.23s cubic-bezier(0.86, 0, 0.07, 1) 0s;">Navasana</a> - Boat Pose</td></tr></tbody></table><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /> <p></p>Amy Khttp://www.blogger.com/profile/15400450312816855519noreply@blogger.comtag:blogger.com,1999:blog-13260733.post-71329664963660585612021-01-23T07:53:00.007-08:002021-01-23T07:54:20.978-08:00Gratitude: Accessible meditation<p>Netflix has a meditation series called <a href="https://www.headspace.com/netflix" target="_blank">Headspace</a> featuring <a href="https://www.headspace.com/andy-puddicombe" target="_blank">Andy Puddicombe</a>. I happened across the program the other day and am grateful for the discovery. Andy offers a clear and accessible approach to meditation. His melodic voice pulls you into the words and simple animations pull you into the images. But really, the whole series could be a podcast because it is about the stories and techniques Andy shares.</p>
<iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/qzR62JJCMBQ" width="560"></iframe>Amy Khttp://www.blogger.com/profile/15400450312816855519noreply@blogger.comtag:blogger.com,1999:blog-13260733.post-16775866490104983662021-01-22T19:12:00.005-08:002021-01-22T19:13:16.055-08:00Gratitude: Sunlight and Shadows<p></p><div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdGhicTBQHtsytalCHkO4WOIYpA6bLqK4T1rm5Hb279rYCBG4phZ_1O7_bnIIr2U3ZjDR1nMWFQXcxK-yxhqEaj3U6B1xXZp0I8aj53z-VEN655dtoadhgbu9voOzfqLaItRcF/s1080/under+Watt+Ave+bridge+-+bike+trail+morning+sunlight.jpeg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="810" data-original-width="1080" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdGhicTBQHtsytalCHkO4WOIYpA6bLqK4T1rm5Hb279rYCBG4phZ_1O7_bnIIr2U3ZjDR1nMWFQXcxK-yxhqEaj3U6B1xXZp0I8aj53z-VEN655dtoadhgbu9voOzfqLaItRcF/w320-h240/under+Watt+Ave+bridge+-+bike+trail+morning+sunlight.jpeg" width="320" /></a>Chilly morning with rain so Jazzercise was cancelled. Instead, I took a bike ride along the American River. Clouds opened up to reveal blue sky. The result was strong highlights and shadows. This view from under the bridge always catches my eye. Today it was more vibrant with the post-rain sunshine. The contrast between nature's infrastructure and human-made infrastructure is always of interest to me. Gratitude for this beautiful morning, an unexpected bike ride and giving myself permission to stop and take a photo.</div><br /> <p></p>Amy Khttp://www.blogger.com/profile/15400450312816855519noreply@blogger.comtag:blogger.com,1999:blog-13260733.post-37806897796298746082021-01-21T07:59:00.004-08:002021-01-21T07:59:30.135-08:00Gratitude: Amanda Gorman<p>Relief! Thank goodness for the inauguration of President Biden and Vice President Harris. The star of the event was <a href="https://www.theamandagorman.com/" target="_blank">Amanda Gorman.</a> Her words, poise and bright yellow jacket brought sunshine of hope and a rise of excellence for our country. Gorman's poem <a href="https://www.baltimoresun.com/opinion/editorial/bs-ed-0121-gorman-transcript-20210120-5ojxffrfb5cybjabhgiffgiyhi-story.html" target="_blank">The Hill We Climb</a> will forever mark the opening of a new, better chapter for America.</p>Amy Khttp://www.blogger.com/profile/15400450312816855519noreply@blogger.comtag:blogger.com,1999:blog-13260733.post-38048620838131575532021-01-18T20:19:00.000-08:002021-01-18T20:19:02.532-08:00Gratitude: My mom's love of cooking<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhC2Hlc_yBlXxcw-E76oQTbDXSZBn6RJT6ccWJmq1EKju7iWUE8TCdD65Xxr3qEfptwSsPRH36syW9PAcFWt6FVNc3kSs-J8D_KWuWTec1WHRSi29j048P48s1BoVoAyKAegVIs/s640/Fannys-Gefilte-Fish-e1608230934218.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="480" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhC2Hlc_yBlXxcw-E76oQTbDXSZBn6RJT6ccWJmq1EKju7iWUE8TCdD65Xxr3qEfptwSsPRH36syW9PAcFWt6FVNc3kSs-J8D_KWuWTec1WHRSi29j048P48s1BoVoAyKAegVIs/s320/Fannys-Gefilte-Fish-e1608230934218.jpg" width="320" /></a></div>My mom is so cool. I told her about an exhibition on family recipes being curated by the <a href="https://reclamation.nmwa.org/" target="_blank">National Museum of Women Artists</a> called <a href="https://reclamation.nmwa.org/experience-reclamation/" target="_blank">Reclamation</a>. What did my mom do? She submitted a recipe and is now in the exhibition. <p>Read about the family recipe for <a href="https://reclamation.nmwa.org/recipe/fannys-gefilte-fish/" target="_blank">Fanny's Gefilte Fish</a>. </p><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;"><br /></div><br /><p></p>Amy Khttp://www.blogger.com/profile/15400450312816855519noreply@blogger.comtag:blogger.com,1999:blog-13260733.post-10803787690237416282021-01-17T17:19:00.005-08:002021-01-17T17:20:43.040-08:00Gratitude: Stepping out of my comfort zone<p>Stepping out of my comfort zone is something that I do regularly when it comes to work and school. However, not so much with physical activities that move me close to discomfort. Navigating this disconnect between my ambitions, potential, values, and goals - and my areas of concern - is something that I've been working on for a few years. This weekend I took a big step, or should I say a big ride, as I biked up a very steep bridge (and back down on the return trip) and along the side of a steep canyon. </p><p><span style="text-align: center;"><span> </span><span> </span>This is the mantra I sang to stay relaxed, at peace and moved me forward:</span></p><p style="text-align: center;"><i><span style="color: #800180;"><span style="font-size: large;"></span></span></i></p><blockquote><i><span style="color: #800180;"><span style="font-size: large;">This is the best day of my life. </span></span></i> </blockquote><blockquote><span style="text-align: center;">I kept repeating this out loud, with a positive attitude and a smile on my face. It worked! I did get a few side glances from other cyclists. Perhaps I inspired them with my mysterious song.</span></blockquote>Amy Khttp://www.blogger.com/profile/15400450312816855519noreply@blogger.comtag:blogger.com,1999:blog-13260733.post-71755168049856754702021-01-15T18:15:00.002-08:002021-01-15T18:15:07.258-08:00Gratitude: Realizing I am lonely<p>Took me a while, like 10 months, to realize that I am lonely. Wasn't lonely at first in the sheltering in place. But then I met a man, fell in love and he lives far away. So now, there is aloneness which is amplifying loneliness. Plus, just the general situation of being isolated in our homes and if you live alone, there is added isolation. The cat gives me love and sleeps on my heart but it isn't the same as human contact.</p><p>Of course I am not the only one having these feelings. The entire world is lonely these days. My gratitude is for recognizing and honoring this loneliness instead of being hard on myself for wondering why I feel this way. Loneliness doesn't impact my work but it certainly is amplified on nights and weekends. For the past 10 months I've literally thrown myself into work but after the holiday break, when there was quiet time for reflection, going back to working 24-7 feels like the road to burnout. </p><p>Here's to all of us, everyone, who is trying to persevere - meeting all levels of success and failure in the pursuit. I feel you. </p>Amy Khttp://www.blogger.com/profile/15400450312816855519noreply@blogger.comtag:blogger.com,1999:blog-13260733.post-3981348242323673002021-01-14T10:37:00.007-08:002021-01-14T10:37:44.247-08:00Gratitude: Students who speak truths<p>This week a few of my students contacted me because there were some unfortunate errors I made on the e-learning platform. I appreciate these alerts because fixes need to be made, but also because that the students show care about the course. </p><p>Since sheltering-in-place I have made myself available to students through office hours, text and email. They tell me what is working and not working in the class. But also, they share with me some of the life successes, failures and challenges. My job isn't to fix, just to listen. </p>Amy Khttp://www.blogger.com/profile/15400450312816855519noreply@blogger.comtag:blogger.com,1999:blog-13260733.post-36609632341086146582021-01-12T20:02:00.001-08:002021-01-12T20:02:17.745-08:00Gratitude: Meeting one-to-one, virtually<p><span style="font-family: arial;">Although I am living life separated and physically isolated as we shelter in place, I am able to have one-to-one meetings, virtually, every day. Meetings are with clients, students, colleagues, family members, and friends. There's something about this online meeting reality that provides immediacy and focus. It works for me. I have developed new friendships and met all kinds of inspiring people over the past 10-months - all from the comfort of my home. </span></p>Amy Khttp://www.blogger.com/profile/15400450312816855519noreply@blogger.comtag:blogger.com,1999:blog-13260733.post-21137846603445550442021-01-11T19:41:00.003-08:002021-01-14T10:31:02.697-08:00Gratitude: Morning Fog<div style="text-align: left;"><span style="font-family: arial;"><div class="separator" style="clear: both; text-align: center;"><span style="text-align: left;">Wrote a Haiku as I gazed out my bedroom window this morning.</span></div><div style="text-align: left;"><span style="font-family: arial;"><br /></span></div><div style="text-align: left;"><span style="font-family: arial;"><br /></span></div><div style="text-align: center;">soft white light brightens</div><div style="text-align: center;">diffused trunks branches leaves birds</div><div style="text-align: center;">fog paints the landscape</div><div style="text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOE13ORyPtrlrCDx11wc5AcxqyXap9vj0obyt8s_AncjPpJ1V_8mJfUmfSsDMtk7LYHnOfAVYmyrhpg4eGhuNXFvkOo7Li64hMu-YnO0FGTPpMBN7l5YdA1IMMUXtywxhLTdyP/s1080/fog.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOE13ORyPtrlrCDx11wc5AcxqyXap9vj0obyt8s_AncjPpJ1V_8mJfUmfSsDMtk7LYHnOfAVYmyrhpg4eGhuNXFvkOo7Li64hMu-YnO0FGTPpMBN7l5YdA1IMMUXtywxhLTdyP/s320/fog.jpeg" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div></span></div><div style="text-align: left;"><span style="font-family: arial;"><br /></span><br /></div>Amy Khttp://www.blogger.com/profile/15400450312816855519noreply@blogger.comtag:blogger.com,1999:blog-13260733.post-10479163730148672152021-01-10T21:02:00.002-08:002021-01-10T21:02:24.522-08:00Gratitude: Good Professors<p>Yes, I am a professor, but I am also a student. Class started for me today at Golden Gate University in the <a href="https://www.ggu.edu/degrees-and-courses/course-catalog/DBA" target="_blank">Doctor of Business Administration Program</a>. This is year two and I probably have another four years to go, which can be daunting when I think about it. However, I am in for the journey, the learning pathway and not rushing to earn the degree. </p><p>My first class assignment was to write a bit about why I am pursuing this degree. Seems so obvious but I had lost track of my motivation. The discussion forum post gave me the opportunity to sit down and reflect. It took me three hours and the time passed in what felt like 30 minutes. This was a chance to consider "the story of me" the why, what, how, where, when, and who of this journey. Here's the first two paragraphs of what I wrote:</p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjFFhX1VRhm8BLvPNoKHY1CUAQUcveWd5cPAWw9ULTDN4rqvAtnDSS_rL3nc2NoXqINrsknAcMK4DdwESwoyl86MpxMW1X-4dbiMP3zmIrhDlA6YkZs7K3p7UiEcmbh1koqH7F/" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="331" data-original-width="468" height="433" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjFFhX1VRhm8BLvPNoKHY1CUAQUcveWd5cPAWw9ULTDN4rqvAtnDSS_rL3nc2NoXqINrsknAcMK4DdwESwoyl86MpxMW1X-4dbiMP3zmIrhDlA6YkZs7K3p7UiEcmbh1koqH7F/w615-h433/image.png" width="615" /></a></div>I feel refreshed, renewed and reinvigorated after this afternoon's writing. Grateful to my professor for asking an obvious question that resulted in a moment to pause and reflect. <p></p>Amy Khttp://www.blogger.com/profile/15400450312816855519noreply@blogger.comtag:blogger.com,1999:blog-13260733.post-16044368965130042252021-01-09T19:08:00.005-08:002021-01-09T19:08:52.919-08:00Gratitude: My Own Home<p><span style="font-family: arial;">This Saturday night I am in my kitchen cooking up meals for the week. Savory aromas and warmth of the oven make my home cozy. So grateful to have my own home that envelopes me in comfort. I never take this for granted as I have worked hard to be independent and to care of myself. Like a cat, I always land on my feet.</span></p>Amy Khttp://www.blogger.com/profile/15400450312816855519noreply@blogger.comtag:blogger.com,1999:blog-13260733.post-56760304683937816882021-01-08T18:23:00.008-08:002021-01-08T18:40:56.580-08:00Gratitude: My Friend Karen<p><span style="font-family: arial;">Received a text first thing this morning from my life-long friend Karen wishing me good memories on this special day. I took a moment to think about what made this day special. Then I remembered, Grammie's birthday. How could I forget after writing about this in yesterday's post? </span></p><p><span style="font-family: arial;">Karen is a true friend for life. She actually tracks my Grammie's birthday. </span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFaONgKd1onnJYP-UXDwQRAyjDpWDxSIbsypXPW-B-9X7XOIh-9POD-hTPECqPEPzbXAQcGq14YJlDWBFqfDxC77RgO7FQLM8eDRxgPfM0tVhtB4Umu9ZcpMQACZjEtqoUd8I6/s1000/Grammie+playing+mah+jongg.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="667" data-original-width="1000" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFaONgKd1onnJYP-UXDwQRAyjDpWDxSIbsypXPW-B-9X7XOIh-9POD-hTPECqPEPzbXAQcGq14YJlDWBFqfDxC77RgO7FQLM8eDRxgPfM0tVhtB4Umu9ZcpMQACZjEtqoUd8I6/s320/Grammie+playing+mah+jongg.jpg" width="320" /></a></div><span style="font-family: arial;"><p>I googled Grammie and <a href="https://www.ctpost.com/news/article/Chinese-tile-game-scores-a-comeback-6214747.php" target="_blank">discovered this article</a> in the Connecticut Post featuring photos of Grammie (left), her passion for Mah Jongg and quotes from my mom!</p></span><p></p>Amy Khttp://www.blogger.com/profile/15400450312816855519noreply@blogger.comtag:blogger.com,1999:blog-13260733.post-13024859846147798302021-01-07T20:07:00.001-08:002021-01-08T18:13:16.608-08:00Gratitude: Life Breath<p><span style="font-family: arial;">Seems simple but it is so vital to be grateful for my life breath. Since starting the <a href="https://www.veteransyogaproject.org/" target="_blank">Veterans Yoga Project </a><a href="https://www.veteransyogaproject.org/teacher-programs" target="_blank">mindfulness resilience training</a> earlier this week I have been practicing <a href="https://www.yogajournal.com/how-to/pranayama/" target="_blank">pranayama</a> for extended periods each day. This is a breathing practice I studied when earning my 500-hour yoga teacher certification at <a href="https://www.yogaroomberkeley.com/" target="_blank">The Yoga Room</a> in Berkeley. Now, seven years after graduating, I am benefitting from the practice. </span></p><span style="font-family: arial;">Surprisingly, I never learned, until this week, the physiology of breath, or the impact on the nervous system. One simple insight, <a href="https://www.quora.com/Why-does-my-heart-beat-faster-when-I-inhale-and-slow-down-when-I-exhale" target="_blank">your heart beat slows down with exhales</a>, has completely changed how I am accessing my breathing to reduce anxiousness. Taking extended exhales relaxes my body, clears my mind, allows me to be present, and releases repetitive, circular thoughts.</span><div><span style="font-family: arial;"><br /></span></div><div><span style="clear: left; float: left; font-family: arial; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1507" data-original-width="1550" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiadvtVsRI9kzQme1T7qPB_YUO_tnnfql16OKKn9Flf3AY4oyz07nLucIKbtsDjsAT9GxDJr-rNiEpuxeMdRnSdk1hvDkM5wYzE1kO_WQgTUiuNWkSU6ICnmxhop_teaalCjhbP/s320/Amy+Glassblowing+Bad+Ass+2020+51+birthday.JPG" width="320" /></span><span style="font-family: arial;">I have previously shared this image from my 51st birthday - a glassblowing class I attended just before we moved into sheltering in place. It reminds me of the beauty my breath can create. </span></div><div><span style="font-family: arial;"><br /></span></div><div><span style="font-family: arial;">Plus, breathing reminds me of my Grammie who would have turned 104 tomorrow, January 8. She was a yoga and meditation teacher. Breath was vital to her practice and I will never forget seeing her take her last one. Miss you Grammie.<br /></span><p></p><p><br /></p></div>Amy Khttp://www.blogger.com/profile/15400450312816855519noreply@blogger.comtag:blogger.com,1999:blog-13260733.post-52593054327586060572021-01-06T20:22:00.008-08:002021-01-07T09:26:00.316-08:00Gratitude: Democratic Process<p><span style="font-family: arial;">A practice of discovering gratitude today seems difficult as DC was stormed, our democracy under duress. I watch as the house and senate vote, and possibly defy, the people's choices. Nancy Pelosi seems shaken reminding us that today was filled with drama and trauma. </span></p><p><span style="font-family: arial;">Opportunity for gratitude is recognizing that Americans are alert, paying close attention to what has been taken for granted. </span></p><p><span style="font-family: arial;">Final Note: Thankful for Pence taking his role professionally in the final hours. I was grateful for his stoicism after so much Trump craziness. </span></p><p></p><blockquote><span style="color: #800180; font-family: arial;"><b>We cannot take Democracy for granted.</b></span></blockquote><p></p>Amy Khttp://www.blogger.com/profile/15400450312816855519noreply@blogger.comtag:blogger.com,1999:blog-13260733.post-25698320473570989622021-01-05T20:55:00.003-08:002021-01-07T09:20:18.141-08:00Gratitude: Bike Ride Mantra Meditation: What am I doing right now?<p><span style="font-family: arial;">Took a long bike ride after lunch today and kept repeating this mantra in the form of a question: "what am I doing right now?" This kept me focused on what my body was doing, literally, for the 75 minute ride. Each time my mind went into ideas and exploration, I re-focused on the physical activity. </span><span style="font-family: arial;">This was a hard practice, physically and mentally, because I kept looking down at the earth when usually my eyes and mind wander the external and internal landscapes.</span><span style="font-family: arial;"> </span></p><p><span style="font-family: arial;">What I noticed is that my abdominals, glutes and hamstrings were the most engaged part of my physiology. Left and right sides of my body were not working with equal effort, which is something for me to keep building towards. As I became aware of these active areas my shoulders would relax and my breathing would deepen. </span></p><h3 style="text-align: left;"><span style="font-family: arial;"><span style="color: #800180;"><i></i></span></span><blockquote><span style="color: #800180;"><i><span style="font-family: arial;">This was a hard practice, physically and mentally, because I kept looking down at the earth when usually my eyes and mind wander the external and internal landscapes.</span><span style="font-family: arial;"> </span></i></span></blockquote><span style="font-family: arial;"></span></h3><p><span style="font-family: arial;">I was also aware that my mind would wander into what I am labelling "mind map spiders" of ideas. One thought would ripple out into multiple thoughts and within seconds I was no longer present. Revisiting my mantra "what am I doing right now" would bring me back to the moment. The pathway rolled beneath me and I was able to ride 12 miles in what felt like 20 minutes. </span></p><p><span style="font-family: arial;">My gratitude today is in my ability to meditate and ride. For the next several hours after the excursion my breathing was centered, deep and calm. I am committed to incorporating this meditation practice into my rides, at least once a week.</span></p>Amy Khttp://www.blogger.com/profile/15400450312816855519noreply@blogger.comtag:blogger.com,1999:blog-13260733.post-70351849732876040682021-01-04T18:50:00.007-08:002021-01-07T09:19:41.451-08:00Gratitude: Veterans Yoga Project<p><span style="font-family: arial;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: arial;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOB7My5yJojW3tB46HJELNbE6j2Pf5Kq-Iq-gP8FGXivGDzl76pgzujtM2kS2nsaCZmX8Q3iIjVDItK1QpDsFtK_u0ifOKHVlpebmnctOIsNdtPjMsjXy6IZLtmAyHiGK_t-tJ/s1500/VYP+logo.png" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="771" data-original-width="1500" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOB7My5yJojW3tB46HJELNbE6j2Pf5Kq-Iq-gP8FGXivGDzl76pgzujtM2kS2nsaCZmX8Q3iIjVDItK1QpDsFtK_u0ifOKHVlpebmnctOIsNdtPjMsjXy6IZLtmAyHiGK_t-tJ/s320/VYP+logo.png" width="320" /></a></span></div><span style="font-family: arial;">Today I began yoga <a href="https://www.veteransyogaproject.org/teacher-programs" target="_blank">Mindful Resilience Training</a> (MRT) with the <a href="https://www.veteransyogaproject.org/" target="_blank">Veterans Yoga Project</a>. </span><p></p><p><span style="font-family: arial;">Ever since I started teaching as a professor I have had the honor of working with many Veterans. Over the years I've learned how to be a good leader in the classroom and to create a safe environment. Many of my students at </span><a href="https://explore.ggu.edu/request-info/?channel=C-KEYWORD&source=google&utm_source=oscm&utm_medium=ppc&utm_campaign=brand&utm_term=google&utm_content=ppc&utm_clientid=mrkgapr&gclid=Cj0KCQiAlsv_BRDtARIsAHMGVSYCQN5gQJsJHFTl5YKNHd3fOqZ-ZB7QNBQDarPP59xyQEpPjA0gi9waAkAIEALw_wcB" style="font-family: arial;" target="_blank">Golden Gate University</a><span style="font-family: arial;">, in The Manager as Communicator and Emotional and Social Intelligence at Work courses, are Veterans who have expressed a desire to increase their sense of</span><span style="font-family: arial;"> calm, ease and relaxation. </span><span style="font-family: arial;">There always seemed to be an opportunity to bring awareness and intention to a mindfulness practice through movement and breath work. </span></p><p><span style="font-family: arial;">After completing this course my intention is to offer free yoga classes (online for now) to the Veteran community - perhaps directly through GGU and maybe through the Veterans Yoga Project.<br /></span></p><p><span style="font-family: arial;">The gratitude I express today is in learning that Post Traumatic Stress Disorder is recoverable. As a yoga teacher I can provide a safe external environment through clear asana, pranayama and meditation sequences that allow participants to find a safe internal space for their own healing. </span></p>Amy Khttp://www.blogger.com/profile/15400450312816855519noreply@blogger.comtag:blogger.com,1999:blog-13260733.post-86760265514907276942021-01-03T11:36:00.004-08:002021-01-07T09:18:30.067-08:00Gratitude: Biking to Jazzercise<p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWQaYJ3N7xhx_gGXcxqF-xL50Qy4-n8sRDfPdSeuwPig0uN6BgpthFf02NxqHIOcfwUMt97NmKkdagrYC2uYuBd4QHaEjznKRw1Pz93jnn_cZafwqKiTJMKL8rfHWH4PlFgqZU/s640/Jazzercise+Bike.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWQaYJ3N7xhx_gGXcxqF-xL50Qy4-n8sRDfPdSeuwPig0uN6BgpthFf02NxqHIOcfwUMt97NmKkdagrYC2uYuBd4QHaEjznKRw1Pz93jnn_cZafwqKiTJMKL8rfHWH4PlFgqZU/w400-h300/Jazzercise+Bike.JPG" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Amalita - the little Amy bike</td></tr></tbody></table><span style="font-family: arial;">During the pandemic I discovered a <a href="https://www.jazzercise.com/" target="_blank">Jazzercise</a> near my home. I never imagined I would take the classes but these have turned out to be a lifeline to meet new people and be safely socially distanced during a time of isolation. For this I am grateful.</span><p></p><p><span style="font-family: arial;">Here's my bike that I've kitted-out for Sunday Jazzercise class travel. Amalita (the little Amy) is folding, has panniers, is adorned here with my Golden Gate University sweatshirt on the seat and my Camelbak water backpack hanging from the handlebars. She sums-up my self-contained and self-reliant life.</span></p>Amy Khttp://www.blogger.com/profile/15400450312816855519noreply@blogger.comtag:blogger.com,1999:blog-13260733.post-73780466894429723852021-01-02T15:22:00.008-08:002021-01-07T09:18:42.048-08:00Gratitude: Train Spotting<p></p><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWF-asoELQz4vBoE4EkEgXvY821nKwanHpkOKLf0rtrl8bEHui89ivTCy0pTNOO-_BgAxM_cRuMFoCTKThsF3ddnvH6Fy1xG2TjJ0uooahaTs67Ld_PYeaDs0OMuAx-_3muFhM/s640/1-2-21+train+engine.JPG" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span style="font-family: arial;"><img border="0" data-original-height="480" data-original-width="640" height="291" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWF-asoELQz4vBoE4EkEgXvY821nKwanHpkOKLf0rtrl8bEHui89ivTCy0pTNOO-_BgAxM_cRuMFoCTKThsF3ddnvH6Fy1xG2TjJ0uooahaTs67Ld_PYeaDs0OMuAx-_3muFhM/w388-h291/1-2-21+train+engine.JPG" width="388" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: arial;">Train passing near the American River Parkway trail</span></td></tr></tbody></table><span style="font-family: arial;">Taking a late afternoon bike ride along the American River, a practice in itself, I heard the whistle of an approaching train. For three months I've passed under these rail road tracks but have never seen a train. I realized today was my lucky day, but I had to move quickly to get to the vantage point for viewing. </span><p></p><p><span style="font-family: arial;">Back in November I was up on the raised train tracks and met a trainspotter who was on his lunch break from Costco located nearby. He timed his breaks so that he could watch trains ramble past as he clocked their travel on his walkie talkie. Hearing the train reminded me of him and the romantic notion of trainspotting. </span></p><p><span style="font-family: arial;">Today I am grateful that I was the trainspotter. The sound of the roaring engine and the shaking of the earth put me in an energy frenzy. I would not miss this opportunity to see the train up close. I scrambled up the bank with my bike and was able to hear the roar and experience the rumble. Plus, I was close enough to feel the wind of the train as it passed my spot. With all these feelings I cried tears of gratitude as I waved hello to the engineer and dozens of cars later waved goodbye to the caboose. Each train tells a story and I could imagine the journey of these now-empty cars which at some point were filled with materials. Or, were they on their way to be filled?</span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: arial;"><span style="text-align: left;"></span></span></div><p></p><p></p><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-Z6GYUlq86qte9jBOWcx82nTmoKkaYZyCOBS18pUWvkv-YufCSOVo8EfpsAZ6e_k6Ni5jNDzasthM1z1ixd5LscTlGQ1VFcrVPmHET7gWV9x97mfjkWo_0blYYTWSpK2GhYyq/s640/1-2-21+train+caboose.JPG" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span style="font-family: arial;"><img border="0" data-original-height="480" data-original-width="640" height="278" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-Z6GYUlq86qte9jBOWcx82nTmoKkaYZyCOBS18pUWvkv-YufCSOVo8EfpsAZ6e_k6Ni5jNDzasthM1z1ixd5LscTlGQ1VFcrVPmHET7gWV9x97mfjkWo_0blYYTWSpK2GhYyq/w371-h278/1-2-21+train+caboose.JPG" width="371" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: arial;">Caboose and cars empty on their return journey.</span></td></tr></tbody></table><span style="font-family: arial;"><br /></span><p></p><span style="font-family: arial;"><br /><br /></span><div class="separator" style="clear: both; text-align: center;"><span style="font-family: arial;"><br /></span></div><span style="font-family: arial;"><br /><br /></span><p><br /></p>Amy Khttp://www.blogger.com/profile/15400450312816855519noreply@blogger.comtag:blogger.com,1999:blog-13260733.post-67715278787474866052021-01-01T15:39:00.063-08:002021-01-07T09:14:47.309-08:00Gratitude: Backyard Views From the Levees<p><span style="font-family: arial;">I begin this year with a practice of expressing gratitude each day. </span></p><p><span style="font-family: arial;">Day 1 is walking along the American River Parkway. P</span><span style="font-family: arial;">ortions of the river are lined by </span><a href="https://www.spk.usace.army.mil/Missions/Civil-Works/Sacramento-Levee-Upgrades/American-River-Levees/" style="font-family: arial;" target="_blank">levees</a><span style="font-family: arial;"> on top of which are wide gravelly pathways for meandering and biking. </span><span style="font-family: arial;">I am grateful for living in a community that is open to sharing the beauty of their backyard menageries.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGC0Lo4M0Bg5c4v99BCV7tIW5y-7ly1Cn5xxb5vRcJGD5J7W9YBDDUiJi5oVi6O4usLe6p5FBbG0jv-4121-no5V0J8xBgfgFcS7YN6U5woXfq2DqJ0JDZzPZnEn_oI46RmE41/s3508/Banner-American-Levees.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="897" data-original-width="3508" height="165" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGC0Lo4M0Bg5c4v99BCV7tIW5y-7ly1Cn5xxb5vRcJGD5J7W9YBDDUiJi5oVi6O4usLe6p5FBbG0jv-4121-no5V0J8xBgfgFcS7YN6U5woXfq2DqJ0JDZzPZnEn_oI46RmE41/w640-h165/Banner-American-Levees.jpg" width="640" /></a></div><br /><p></p><p><br /></p>Amy Khttp://www.blogger.com/profile/15400450312816855519noreply@blogger.comtag:blogger.com,1999:blog-13260733.post-36632453090449635702020-12-31T10:37:00.070-08:002021-01-03T11:46:22.731-08:002021 The Year of Mindful Reset<p></p><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3HiyWdbCbrRCoJ4_JHvHpCBlGc17TM8xnYjJvItybzY5ODVuqUBq79MbsMIQiuyJQHJyDF1YbdzmnaXXGO2iXP_ebdCo8VvJv49s_ieFHDtVR1y14pVGvNHViS1B_EJ-96yR1/s640/1-31-21+waterside+menagerie.JPG" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span style="font-family: arial;"><img alt="waterside menagerie" border="0" data-original-height="640" data-original-width="480" height="411" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3HiyWdbCbrRCoJ4_JHvHpCBlGc17TM8xnYjJvItybzY5ODVuqUBq79MbsMIQiuyJQHJyDF1YbdzmnaXXGO2iXP_ebdCo8VvJv49s_ieFHDtVR1y14pVGvNHViS1B_EJ-96yR1/w308-h411/1-31-21+waterside+menagerie.JPG" title="waterside menagerie" width="308" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: arial;">Waterside Menagerie at American River Parkway</span></td></tr></tbody></table><span style="font-family: arial;">At the conclusion of each year I set an intention for the next. My 2021 intention is an alliteration: </span><p></p><p><span style="color: #800180;"><b><span style="font-family: arial;">Calm, </span><span style="font-family: arial;">Kind, </span><span style="font-family: arial;">Courage, </span><span style="font-family: arial;">Confident</span></b></span></p><p><span style="font-family: arial;">I embody these words as touch points in a physical, emotional, and spiritual practice. </span></p><p><span style="font-family: arial;"><span style="background-color: white; color: #800180;"><b>Calm</b> </span>- opening the respiratory diaphragm by releasing any tension in my lungs and belly, for a full breath and deep respiration.</span></p><p><span style="font-family: arial;"><b><span style="color: #800180;">Kindness</span></b> - noticing the wrapping of my ribs and muscles around my torso for a constant self-hug supporting me from inside and out.</span></p><p><span style="font-family: arial;"><b><span style="color: #800180;">Courage</span></b> - finding the connection between my left shoulder and right hip, right shoulder and left hip, crossing through my sternum for an open heart center and energy shield. </span></p><p><span style="font-family: arial;"><b><span style="color: #800180;">Confidence</span></b> - linking my full spine, starting by sensing the drop of my tail bone - coccyx to the sacrum, as I lengthen my spine from its bottom point up through the lumbar, thoracic and cervical sections of the spine, to the occiput at the base of my skull for interconnection from ground to sky.</span></p><p><span style="font-family: arial;">This is a mindful reset I will use when meditating, moving in my practice and throughout the day. </span></p>Amy Khttp://www.blogger.com/profile/15400450312816855519noreply@blogger.comtag:blogger.com,1999:blog-13260733.post-68558331175088059432020-08-12T22:42:00.000-07:002020-08-12T22:42:01.460-07:00Reconnecting with Yoga Family<p>Now that we are 6 months, yes 6 months into sheltering-in-place, I'm feeling the need to reconnect. So, I've been reaching out to friends past and more present. This whole experience, since March, has been like a retreat for me. I've pulled away from the noise of the outside world and have become focused on the internal world - that within my being. </p><p>Sometimes the internal world and the Zoom universes converge and I find myself asking, "is this TV or actually my friend?" So was the case this evening when I reconnected with my yoga family Joe and Christine. Joe calls me his yoga wife and Christine is for sure my yoga sister and teacher. Here we were - seeing each other on Zoom - when we have known each other's bodies so intimately through our yoga teacher training and ten years of practice togeher. Our love for each other transcends time and space - it is based on a practice of body and breath.</p><p>We talked about our other family members as well as the business of this somatic practice. Our dear mentor is in a difficult place and that was a topic of exploration. What do we do when one of us is disconnected and lost? Is there support for yoga practitioners who can no longer teach and have no safety net - because of age, health or even economics. This brings into the discussion our position as contractors or are we employees? Yes, this is the conversation that pollutes our practice. Ironically, this business of art is what I teach all day. But here it is merely a distraction from our shared practice, passion and connection.</p><p>Thankfully, we have made plans to see each other in person - albeit socially distanced. These are my people. These are my family of choice. </p>Amy Khttp://www.blogger.com/profile/15400450312816855519noreply@blogger.com