Blog

A Day of Sadhana at the Minnesota Arboretum

A large yoga class from the viewpoint of inside the red bard
There’s something special about a full day of yoga. I recently had the privilege of practicing for an entire day at the Autumn Yoga Retreat at the Minnesota Arboretum. It was a full day of sadhana, the dedicated journey of yoga and self-discovery. Stepping away from daily distractions fosters deep self-reflection and connection, reminding us that nurturing our practice is essential for living fully. It’s such a joy to experience a day of practice and enjoy shared moments in nature.

Finding Space: The Power of Mindful Response

A small Buddha status surround by cables, boxes, and other little gadgets
A key aspect of yoga practice is exploring the vital space between stimulus and response. Even when we begin our day with meditation and yoga to cultivate mindfulness, the chaos of work can easily disrupt our tranquility. To counter this, I share some practical reminders that encourage me to take intentional pauses throughout the day. By embracing these mindfulness techniques, I’ve discovered ways to navigate my daily life with greater awareness and respond thoughtfully. I invite you to explore your own strategies for fostering presence and freedom in your routine.

Warming Up to Mindful Mornings

Matthew sitting in hoodie, an oversized wearable blanket, and wrapped in yet another blanket
I've been creating a cozy space for morning meditation on colder mornings. This practice helps me start my day feeling grounded. While a long morning meditation works for me, research suggests that frequent, shorter mindfulness sessions throughout the day can be just as effective. Simple breathing exercises and mindfulness breaks can reduce stress and improve mental well-being. Even a quick pause to breathe deeply can offer significant benefits, showing that consistency matters more than the length of the practice.

Improve the Quality of Experience

White Buddha statue on rocks with trees in the background
Recently, I stumbled upon a useful idea from psychotherapist Bruce Tift: instead of constantly striving to improve ourselves, we can focus on enhancing the "quality of our experience." This simple shift has helped me engage with everyday moments, whether I'm at a conference or just out for a walk. By asking myself how I can improve my experience, I've found greater presence and less stress. Sometimes, it's not about doing more but simply appreciating what’s unfolding.

Offering Peace: A Gesture for Connection on the Road and Beyond

Matthew standing in the woods with blue sweatshirt holding out a peace sign

Life has a way of surprising us with little moments that carry more meaning than we initially realize. One such moment happened to me on a bike ride this past summer, and it’s led me to a practice I’d like to share with you — a simple way to offer peace to others, whether you’re on two wheels or simply moving through your day.

Breathe. You've Arrived. A Reflection on Slowing Down at Kripalu

A sign with a brown backgroud and tan letters that reads Breathe. You've Arrived.

Last week, I returned to Kripalu, a place that feels like a home for my practice and personal growth. I arrived just after lunch, with a few hours before anything was officially planned. In years past, this would have been a green light for me to jump into “maximizing” my time — mapping out a hike in the woods, a stroll by the lake, and maybe squeezing in a class or two. But this time, I did something different. I did pretty much … nothing.

Embracing the Perfect Moment: A Lesson from the Bench

A grey bench in grass with trees off in the distance
There’s a bench on my regular walking route, a spot that seems to beckon for a pause and a moment of reflection. Yet, despite its inviting presence, I often walk by it. I always seem to come up with an excuse. A principle from Patanjali’s teachings emphasizes the importance of consistent practice and detachment from ideal outcomes. It suggests that even if conditions aren’t perfect, our dedication and effort in practicing mindfulness or taking moments for ourselves are what truly matter. It’s about making the best use of the opportunities we have, rather than waiting for everything to be just right.

How I Teach to Focus on Reality in Yoga

a meditation bench in a room with lots of windows overlooking a marsh on beautiful sunny day
When you step into a yoga class, you might expect a focus on perfect poses or ideal wellness. However, I believe the essence of yoga isn’t about flawless postures or achieving a specific body shape — it’s about connecting with yourself and others in a meaningful way. It’s about investigating the nature of reality. This describes a few key aspects of my approach.

How Are You Breathing?

a person with short brown hair with their eyes closed

When was the last time you checked in with yourself? I don’t mean checking on your never-ending charge of work tickets or your personal to-do list. I mean checking in with your most basic functions: your mood, your pulse, and your breathing.

Creating a routine of checking in with yourself in this way is a great way to get in touch with how your body is reacting to and coping with the stresses of your day. It also provides a space to do just a little breathing exercise which can help ease those stresses and reset your mind.