A Little Leaf Meditation

This meditation is one of my favorite meditations. During this little 10-minute invitation, I'll encourage you to go a little deeper into your body and your thoughts. And I'll teach you a way to start to let things go. Our minds are made to think, our bodies are made to have sensations. But, just for this time, I will invite you to notice and release all of these things we notice. And just become still and peaceful.  

You may notice my cat causing tripod earthquakes. And you may notice that I am incredibly awkward when I'm being still and silent. But hopefully you won't notice either because hopefully you'll have your eyes closed! 

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Are there pieces of your life that you want to shift? Do you desire self-care and self-affirming rituals? Do you need to feel less pressure to be someone different and just really step into your life? Are you ready to really feel like you and your body are on the same team and on the path to awesomeness and ease?

Let me help.

I am primarily looking to fill lunchtime sessions. Regularly scheduled 30-minute sessions between 11:30am and 1:30pm Eastern Time. We can talk about evening sessions if that's all that fits!

Packages also include email checkins between sessions OR the option to have me just a text message away.

Please feel free to comment here or email me (krissie.bentley@gmail.com) with any questions. I love taking about what I do and about what I think WE could do.

Packages start at $75/month. More information (and the form to get started!) can be found by clicking the COACHING tab up top.

What are Krissie's yoga classes like?

I taught my first class two years ago this month. (How is that really possible, friends?)

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I love creating sequences and playlists and choosing quotes to share. I love all of the logistics that go into planning a class and also teaching a class.

But I learned a few months ago how I want a class to FEEL.

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When the Election went down, I knew my class the next day would be a charged class. No matter what the outcome. The studio owner and I decided that the class would be free. An Election Hangover Class. And, friends, it was packed.

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Because it was so charged, and because I knew I would probably have supporters of both sides in the room, it was very important to me that I structured a class that was both healing and joyful. That I created a space that was hopeful but still held space for mourning. I created a class that held more space for self-connection. A class with more introspection, more breath, less movement. But left room for curiosity and amusement.

And it was during that class that I realized that is how all of my classes should be. 

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Since that class, I have held to that structure. And this is what you will receive if (WHEN!) you attend an in-person class with me.

Centering and Opening Quote

I start each class with a chance to get quiet and settle in. We spend a few minutes in a comfortable seat getting comfortable with our natural breath. I will invite you to release your day and be present in this moment only. I will introduce the theme of the week's class, give ideas of how you can apply the theme to both your physical practice and your thoughts, and share a quote that resonates with the theme.

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Breathwork

I am so so glad I have integrated this into our classes. We spend a few minutes allowing the theme to swirl around in our awareness while we learn to manipulate and control our breath. Sometimes we count our breath, sometimes we pay attention to the physical act of breathing itself, and sometimes we play with a mantra and linking it to the breath. This is quickly becoming my favorite part of class.

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Asana

This, my friends, is where we move. We'll warm up, usually including lying, seated, and tabletop poses. And then I'll guide you through standing poses using lots of instruction and the use of blocks to help you find your expression of the pose. I say standing poses, but that doesn't always happen. Sometimes we sit and stay in tabletop most of class. Sometimes we spend most of class in some form of a lunge. But I can almost guarantee that each class will have a low lunge, a child's pose, and a standing wide-legged forward fold. Otherwise? It varies. We don't do downward facing dog in each class. We don't do Warrior 2 in each class. We don't even do tree in each class (although we do tree A LOT). I'll settle you down a little (usually with a seated forward fold of some sort and a few stretches on our backs) and then we'll get all the props and settle into our comfortable final relaxation position. 

Guided Meditation and Savasana

Okay, maybe this is my favorite part of class. I'll spend a few minutes helping you relax. You may take an elevator into your belly, you may watch leaves float by on a stream, or you may watch a white light start in your belly and grow and grow and grow. You'll lay in stillness (unless you have to scratch something or sneeze or something) and I'll watch over you. I'll remind you that your breath is all that matters. And you'll rest.

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Closing Quote, Blessing, and Closing Breath

I'll slowly bring you out of your rest. I'll share a quote. And then I'll invite you to come back to a seated position. Together, we will send peace, health, and ease to ourselves, each other, and all others that we know and do not know. I'll lead you in a breath we all take together. And then you get to take your yoga bliss back home. I usually hang around for a bit after class in case you have questions or a story to share. 

If you have been thinking about joining me, I'd love to see you. If you have any questions or lingering fears, please comment here or email me at krissie.bentley@gmail.com. 

You can see my current teaching schedule by clicking the YOGA tab above.  

the Desire Map and my Body.

I'm not being paid for this in any way, just so you know. My links are not affiliate links. I just think Danielle Laporte is just the sh!t. And my spirit animal. And my Patronus. 

I have worked through The Desire Map about a dozen times. And every time, I think the same things.

I already know of all of this. I'm not going to learn anything new about myself.

I already have my Core Desired Feelings. 

I already know how this works. It is too predictable and I'm going to get stuck.

And then BAM. She gets in my head and I get out of my head and magic happens.

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I have so much swimming in my head right now that I wanted the process, but working through the actual book seemed like too much. I got the email for the 2017 Goals with Soul package and I was like "yup, that's for me." I sat down with my phone, my headphones, a few pens, and my bullet journal. And, after a few lunch breaks, I had 2017 all figured out.

But what struck me more than figuring out the direction for 2017 was the radical shift in how I feel about my body.

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One of the exercises in this process is looking at where you are dissatisfied with different areas of your life. I rocked through most of the categories, seeing so much opportunity for big change and little tweaks. I was able to see where things fit together and where positive change here could impact positive change there. And how neglecting my spirituality was impacting my lifestyle. All of the bells were going off. In unison. It was a little amazing.

But then? Body and Wellness. And I was stuck. Honestly. Where am I dissatisfied? What do I want to change? I came to a full stop. I sat back in my chair. 

Zilch. Zip. Zero. Nada.

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If I had decided to make New Year's Resolutions, they probably would have all been in this category. I would have said that I wanted to run a half marathon again. Or maybe master a yoga pose. Or maybe be vegan for a month or hit 10K steps every day or take my lunch every day or be more disciplined with my self-care routine. 

But nope. I am not dissatisfied with my body or my wellness right now. I initially thought that maybe it is because I have more pressing concerns, maybe I am in denial.

But the truth? I am in a good place.

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I practice yoga every day. I eat (mostly) intuitively. I walk a few miles most days. I take my vitamins most days. I drink a lot of water most days. I do a lot of *mosts.* And that is enough. That is PLENTY. And I am satisfied.

I know this probably sounds like I'm bragging. Like I'm saying, "SEE! LOOK WHAT I DID!" But that's not the case at all. What I'm saying is that I assumed I was dissatisfied. I assumed I was frustrated. I assumed I wanted more.

When the reality is that I AM OKAY. I am PLENTY.

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Where are you making assumptions? Where are you assuming that you are unhappy or unsatisfied? Where could you really just be OKAY or even PLENTY and just. It know it yet? 

When you start to tear yourself down, ask

What do I think I am I missing here?

How would this really change my life?

How important is this REALLY?

Is this true or just a leftover thought?

Can you allow yourself to see your okayness? Can you allow yourself to back out of empty struggle? Can you stop being dissatisfied just out of habit?

Are you willing to try?

handmade holidays from my home to yours (or your loved one's)

Prayer flags are hand-sewn in my cat-friendly home. Sending intention and beauty from my sacred space to yours. Two sizes in each color. Free US shipping. Shop will close for Christmas on 12/19.

 

 

my mala - Horizons from Tiny Devotions

I am very attached to my yoga practice. My yoga mat is like my sanctuary. It is my sacred time.

And I end each of my practices with a round around my mala. I wear it all of the time. But I use it as a rosary/meditation bead combination. With my own rules.

I start with the big stone...

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And this prayer from Danielle LaPorte.

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I use the first three little smooth beads to get really settled and centered. Then I actively pray around - a prayer at a time - until I reach the first smooth pink bead. I have 15 beads to pay attention to where I want my energy and my focus to go during the rest of my practice.

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There are 70 beads between the small pink beads. Those beads are where I meditate. Where I try to let things pass me by. Take one breath - in and out - with each bead. Sometimes I count the length of my breath. Sometimes I think "in.out." And sometimes something comes up in my early prayer that becomes a mantra.

When I have worked my way around for 70 breaths, I come to another little pink bead.

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With the final 15 beads, I pray for other people specifically. It is no longer about me. This is where I send my energy out into the world. There are three more small stones where I focus on gratitude and sealing my prayer. And then I am back to the big stone.

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And I recite the Nicene Creed. Often out loud.

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I adore this practice. So much. And, as we approach Lent, I just wanted to share it with you. I know there is some chatter about yoga being a religion, or how yoga can impact religion. And I just wanted to show how I integrate my yoga/meditation practice and my faith.

Do you have any special ways you incorporate the sacred into your day?