“We always have a choice in how we react to the circumstances of our lives. We can let them harden us, and make us increasingly resentful and afraid, or we can let them soften us and allow our inherent human kindness to shine through.”—Pema Chodron

As I contemplate those words that were found on the front jacket of Pema Chodron’s The Places That Scare You: A Guide to Fearlessness in Difficult Times, I can’t help but to connect them to my most recent bout of heart ache. In the four weeks since my four-year romantic relationship ended, I have been trying to embody the words in the quote. I have been determined to be better and not bitter. And that is exactly what I believe Chodron’s words are encouraging her reader(s) to do.

Four weeks ago, after a draining week of work and working out, I headed home on a chilly Florida afternoon believing that I would spend the bulk of the weekend cuddled next to the man I had pledged my heart to for the past four years. However, when that man came home from work he barely spoke a few words to me before showering and getting in the bed to rest. I could tell that something was off when he didn’t give me a customary hug or a kiss when he walked through the bedroom door where I was sitting working on a yoga lesson. I shrugged it off as his being tired and continued to half-listen-half-watch an episode of something on Netflix or Amazon Prime. After a couple hours passed, I went downstairs to heat up some soup—after all, I did mention that it was a chilly weekend for the Sunshine State. When my then-boyfriend finally roused from what appeared to be a restless sleep, I asked him if he wanted any soup. He declined. After eating, I asked him if he was alright and that was the beginning of the END. He began with the following words: “No Linai, I’m fucking pissed off…”. What followed were a litany of sentiments where he expressed how dissatisfied he’d become with me and our relationship. Immediately, I felt attacked, and responded defensively. In hindsight, I’m not certain that a softer response would have led us to a place of reconciliation, but I can’t help but wonder. In all honestly, I felt ambushed. It felt like he’d been stewing on this for some time and had likely made up his mind about the resolution of our relationship long before the argument began. Long story short, the argument intensified and by the time he’d said all that he was willing to say (because he eventually shut down and stopped speaking to me), there were a few statements that stood out in my mind.

1. “We’re done.”

2. “I can do better than you.”

3. “You need to leave, now.”

4. “You have two weeks to get your things out.”

Over the course of the argument both of our tempers had reached an all-time high. While I continued to hope for finding our way to a mutual understanding, it soon became apparent that nothing I said, no amount of pleading, no words of reason, were going to change his mind about our remaining in a committed relationship. So after the insults and hurtful insinuations, I began to pack things into bags. I was so stunned and in a complete fog, that I literally walked from room to room trying to think of what I needed to survive after being kicked out of this man’s heart and home. Despite the fact that we’d argued before and tempers flared to threats of him kicking me out of his home, I foolishly remained hopeful that we’d be able to work through our disagreements. In the past, that was the case, but it most assuredly wasn’t the case on the night of Friday, November 15, 2019. For that is the night that I have so aptly named: Black Friday. It wasn’t Black Friday in the sense of the shopping frenzy that occurs after Thanksgiving. It became Black Friday because that is the day that my heart was shattered into a million little pieces. It was on that day that the carpet was metaphorically, and to some degree literally, pulled out from under me. And since that Black Friday, I haven’t been the same since.

I’d like to believe that some of the pain and anguish of that night has begun to ease up. Since that night I have retreated inward. I have cried, journaled, walked, read, and talked my way through trying to understand how the man I loved and devoted myself to determined that the resolution of our four-year journey of love and living was the best decision to make that day. What has hurt me most is his throwing in the towel. As I said before, we’d hit rough patches before and managed to work them out. And because of that, I believed that we could overcome whatever came our way. I feel so foolish. I feel like a fool because I thought we had turned a corner; I thought we had found a sweet spot. But how terribly wrong I was. I was delusional to believe that after he’d got his teenage daughter set up for college, we’d coast into a cozy rhythm of life where marriage might finally be more of a reality than a far-off mirage. Again, how wrong I was to believe in such a possibility.

So let me go back to the quote.

“We always have a choice in how we react to the circumstances of our lives.”

Life is certainly about choices. On Black Friday, the man I love chose to end our relationship. For weeks following the breakup, I held onto hope that maybe he’d change his mind and we could work this out—this even after I returned to his house the following day where he didn’t speak a word to me, and then five days later when I again returned to begin boxing up my things and walked in to find that he’d already moved traces of me out of the bedroom and bathroom into the guest bedroom. I continued to hope even after he watched me and my friends load up a U-Haul truck just a week after he’d kicked me out. And still yet I hoped two weeks after that Black Friday; I continued to hope when I texted him asking for an opportunity to talk, which we did briefly on the actual Black Friday. But each of these experiences only led me to be further disappointed because he remained steadfast that splitting was the best solution for the two of us. And still I hoped after week three when, again, I texted him asking about the possibility of reconciliation.

His response to my text: “We seem to be in each other’s way.”

So finally, I wised up and came to the conclusion that I was wasting my time and energy on trying to get someone to see/do something that he had no intention and/or desire of seeing and/or doing. Despite the fact that we’d made plans to meet for lunch this past Sunday, I woke up Sunday morning with a shifted mindset: Let go! And so I did. I wrote him a letter and handed it to him. I told him that I no longer believed that talking would make a difference, so I’ve made my peace in this letter, which you can read or throw away, but I’m finally letting you go and saying good-bye. Of course I broke down in the midst of this explanation outside of a local shopping mall. But I knew what I had to do if I was ever going to move forward with self-love and dignity. For the past three weeks I had been pleading my case on a lost cause. My attempts at persuasion through the use of Logos, Ethos, and Pathos fell on deaf ears. Why a “lost cause”, you ask? Because I believe he’d already made up his mind on what he was going to do before he came home on that Black Friday. All my talking, all my crying, all my reasoning has seemingly amounted to nothing. I’ve wasted time and energy that I can never get back. And for what?

1. For the sake of not appearing and/or feeling like a failure.
2. For the sake of trying to prove to him that I was/am worth holding on to.
3. For the sake of not adding another failed relationship to the already lengthy list.
4. For the sake of not being single, again.
5. For the sake of not having to start ALL OVER AGAIN!

In Brene Brown’s The Gifts of Imperfection: Let Go of Who You Think You’re Supposed to Be and Embrace Who You Are, I found solace in the following words: “Until we can tolerate vulnerability and transform it into gratitude, intense feelings of love will often bring up the fear of loss…We’re afraid to lose what we love the most, and we hate that there are no guarantees.” For three weeks I could only see what I had lost, until…until I allowed myself to take on a different perspective. And that’s when I journaled and realized that I had gained more than I had lost in the past four years. Here’s what my list looked like:

Brown’s words have been true. I was so consumed with what I perceived I’d lost that I hadn’t taken the time to consider what I had gained—internally. Of course I want to hear from the man I loved. I want to believe that I meant something, that I somehow left a positive impression on him.

As I box up the fallout of Black Friday and my feelings, I have to again borrow words from Brene Brown. This time, she spoke to my spirit in the Prologue of Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead. I was encouraged to love again, to open up my heart after she quoted Theodore Roosevelt’s speech “Citizenship in a Republic”, which reads (in part): “…The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause…if he fails, at least fails while daring greatly…”.

After a month, I’m better and not bitter. My heart is still sore, but it’s healing with each passing day. I’ve chosen to use this “season” to fall in love with myself, to spend time with me—doing what I love, enjoying my own company and the company of like-minded spirits. There are certainly moments when a good cry is warranted, indulged in and therapeutic. But there are also moments when I have to speak encouragement into my own soul. I remind myself, audibly, on a regular basis these days, that I am enough, just as I am, worthy and deserving of a lasting love, support and belonging. And just today I found the courage and strength to act on Pema Chodron’s words from The Places That Scare You. While journaling, I wrote out a blessing for the man I loved and his daughter: ________________, may you and ______________ enjoy happiness and be free of suffering! In the midst of reading the chapter on the “Four Limitless Qualities”: loving kindness, compassion, joy, and equanimity, I was moved by the following words. Chodron stated, “After we practice for ourselves and those near us, we stretch even further: we send goodwill toward the neutral people in our lives and also to the people we don’t like.” I immediately thought of the teenager to whom I’d been invisible while living in my ex’s house and that’s when I spoke the words into existence. I haven’t a clue if my words will make any impact on my ex or his daughter, but I can be assured that I felt lighter after having said them.

Again, I return back to the words from Chodron’s book jacket, “We always have a choice in how we react to the circumstances of our lives. We can let them harden us, and make us increasingly resentful and afraid, or we can let them soften us and allow our inherent human kindness to shine through.”

I am choosing to react to these present set of circumstances with the determination to be better and not bitter. I am choosing to…

1. Find wonder and satisfaction in every day.

2. Awaken a sense of gratitude and strength.

3. Embrace the charming disarray of my real and perfectly-imperfect life.

I wonder, what will it take for humanity to address the places that scare us?

According to Dictionary.com, commitment is defined as:

1. The act of committing (I loathe it when a word is defined using a configuration of the word).
2. The state of being committed (and here we go again).
3. The act of committing, pledging, or engaging oneself (finally, something beyond the word commitment).
4. A pledge or promise; obligation.
5. Engagement; involvement.
6. Perpetration or commission, as of crime (well that’s got negative connotations wrapped all around it).
7. Consignment; as to prison.
8. Confinement to a mental institution or hospital. (I think you get the point with this list)

At the start of the calendar year, I purchased a journal. Not that I needed one considering I pick up journals at Barnes and Noble and Marshalls like they are packs of gum for my purse—in danger and running low and needing to be steadily replenished. Nevertheless, this wasn’t any run of the mill journal, it was one I’d found on Facebook. Yes, the social media platform that I do my best to stay away from on most days. At any rate, I was fascinated with this journal because it focused on commitments thirty days at a time. That’s right, I clicked on the ad for the 30 Commit Journal. As someone who’s struggled with commitments (financial, relational, and personal—to name just a few), I believed that I could use this journal to help me be more successful. With little hesitation, I purchased the journal and eagerly waited for it to arrive.

When I opened up the journal to the first page, I was graced with a myriad things to which I could commit. I scanned the list and started circling the items that resonated with me. Item number one: 30 days of yoga—no brainer. Item number four: 30 days of clearing clutter—but of course. Item number eleven: 30 days of no sugar—God give me strength. And has the universe infiltrated my thoughts because these are things I could likely get behind; things I NEED to get behind like decluttering? Long story short, that page included over twenty-five items that one could commit to for a minimum of thirty days at a time.

Why thirty days? Perhaps because popular science believes it takes twenty-one days to form a habit. If we stretch that out to thirty days, then maybe we’ve latched onto a deeper level of success. I really couldn’t tell you the science behind thirty days, but I can tell you that I jumped right in.

About 30 Commit

Step 1: Is all about thinking through one’s vision. There were two questions at the top of the page to get me started: What do I want this year to look like? To feel like? This two-page spread consisted of circles, each with a different focus or theme. The prompt at the top of the page read: “Within each circle ask yourself what is most important to you and what you can do to improve upon these areas for a more balanced life. The headings in the twelve circles included: physical health, mental health, marriage/partner, family/friends, pure joy/fun, adventure/travel, spiritual health, personal growth, career, home, community, and finances.

For example, in the personal growth circle I wrote that I wanted to read at least one book a month. Six and a half months later I’ve been able to keep that commitment. It’s likely due to the fact that I LOVE to read. Really, I could have challenged myself with something more daunting, but I’m trying not to judge my own actions (curtesy of reading Gabrielle Bernstein’s Judgment Detox: Release the Beliefs That Hold You Back from Living a Better Life) and maintain an internal dialogue that is positive and nurturing (curtesy of having recently finished Cynthia Kane’s Talk to Yourself Like a Buddhist: Five Mindful Practices to Silence Negative Self-Talk). Clearly, reading is something to which I can easily commit. So let’s look at something that doesn’t come naturally to me, the mental health circle. In this circle I wrote that I wanted to meditate daily and to also focus on the positive.

A few days ago I received a text from the owner of the yoga studio where I instruct. Immediately, my brain went to it’s default setting: something’s wrong and/or bad. Not to say that I told you so, but the information she shared with me wasn’t positive. She shared with me a screenshot from a review that was recently posted from a new client. After reading the review, my heart sank. I was saddened by the information. But what was more disheartening, was how my mind ruminated only on the negative pieces of the text thread for hours, no, days later. And that got me thinking about the Negativity Bias. I’d first heard/read about the concept from author and psychologist Rick Hanson. In his book, Buddha’s Brain: the practical neuroscience of happiness, love, & wisdom, he explained the concept of the negativity bias.

“…your brain is built more for avoiding than for approaching. That’s because it’s the negative experiences, not the positive ones, that have generally had the most impact on survival…The brain is drawn to bad news…[what’s more] This bias makes you suffer in a variety of ways. For starters, it generates an unpleasant background of anxiety…the negativity bias fosters or intensifies other unpleasant emotions, such as anger, sorrow, depression, guilt, and shame. It highlights past losses and failures, it downplays present abilities, and it exaggerates future obstacles. Consequently, the mind continually tends to render unfair verdicts about a person’s character, conduct, and possibilities. The weight of those judgments can really wear you down” (Hanson, 2009)

I know that was a lengthy way to get to the gist of the circle, my goal of meditating daily and focusing on the positive, but I wanted to be transparent about my struggles. Identifying the positive doesn’t come natural to me. When I’m scoring student essays, I sometimes find it difficult to identify just one thing that they’ve done well. More often than not, my mind immediately goes to jot something down on the assessment chart under the heading “Areas of Improvement/Growth”. So, long story short, I am determined to meet that goal of meditating for five minutes EVERY day during the month of August. Also, I’m determined to re-train my brain in an effort to change that default setting of the negativity bias. I know it will take time and constant practice and awareness, but I’m committed to the challenge.

Step 2: This page consisted of twelve circles, one for each month of the year. This is where I listed out the focus of each monthly commitment. I numbered each of the circle and tentatively planned out the commitment for each month of the year. Yes, some of those monthly focuses have changed or been replaced with something else, but what matters most to me is that I am challenging myself with something new one month at a time.

Step 3: A diagram of how to use daily action steps to successfully commit to reaching your goals donned this step. The idea was to create detailed action steps. Here one is advised to plan out the days and nights beforehand and to set realistic, achievable goals. I have to admit that this has been the one section that I’ve not been fully invested in completing. I started strong during the month of January, but have neglected to fill it out since then.

Step 4: Here was where one would track their success each day of the month. I have enjoyed this area the most. There is nothing like adding a sticker or a check mark to a page to encourage yourself along. Side note (aka, honesty alert): During a conference with a parent and student this past year I shared this truth about me and stickers. I’d told the father and his son (who at the time was struggling to complete his assigned work) that when it comes time for me to have to grade 120+ essays, I plan out how many I’ll assess daily, and then when I achieve my goal, I place a sticker next to that item on my To-Do list. It may seem juvenile for a forty-two year old woman to use stickers as a form of positive reinforcement, but I’m telling you it works (and I really don’t care if you’re judging me—remember, I’m trying to release that from my own life).

Step 5: Share your goals. And this is where my own self-judgment has led me to sit quietly on this journal and my progress (and lack thereof) for the past seven months. The limiting belief that I’m a mediocre writer rears it’s judgmental head and the anxiety consumes me. What will people think? Will they comment negatively? And just like before with the feedback from the yoga class, I tell myself that it’s best to keep it to yourself—no one can say/write anything negative when they have no knowledge of what you are doing/writing. And so I’m going to rise above the fear of negative feedback and put myself out there anyway; I’m going to get comfortable with being uncomfortable (check out last week’s post if you missed it).

My 30 Commit Journey Thus Far…

A Month of Success

Back in January when the year was fresh, I committed to thirty days of exercise (for a minimum of ten minutes each day). For me, this was easy to do as I enjoy exercising. However, I am keenly aware that this may not be the case for someone who doesn’t like to work out. Nevertheless, for someone who may be working out for the first time in a long time or even for the first time EVER, ten minutes is a commitment that you may be able to get behind—especially when you get to decide how you work your body for those ten minutes. Stephen Guise, author of Mini Habits: Smaller Habits, Bigger Results and How to Be An Imperfectionist stated that, “…mini habits are too small to fail; and so they lack the common destructive feelings of guilt and inadequacy that come with goal failure.” If we use Guise’s logic, it is impossible to fail to meet the commitment of a ten-minute work out. The key for me was diversifying my exercises and writing them into my weekly calendar. It was like a date I was having with myself. Each day I looked forward to the opportunity to add another sticker or check mark to my monthly commitment chart. It also helped that we had a step challenge at work where the winner got to spend $75 on fitness items through Amazon.com. Right!? Yes. With my 30 Commit journal in hand, I planned out each week and used stickers and a to-do list to honor those daily commitments, which in turn became weekly commitments.

However, the Struggle is Real!

I don’t want you to think that I’m invincible when it comes to commitments. Remember, I didn’t start my July commitments until the 9th day of the month. So let’s take a quick step back to March when my monthly commitment was to “Drink more water; relinquish soda!” Yep. You probably already know how the chart for this month looked. It certainly wasn’t as pretty as January. Seven of the thirty-one days of the month I fell from grace and indulged in drinking soda.

Here’s how my house of cards started to collapse. I was doing good until I got on a plane en route to Dubai from New York. Yep, I’m blaming my fall on turbulence and my penchant for motion sickness. Sure, you might be wondering whether or not I planned for this and brought some medicine. I hear you in my head, “Where was your Dramamine, Linai?” It had been ingested and my Pepto Bismol tablet had been chewed, but they were supplying me with zero relief. I’d been okay during the seven hour flight from JFK to Heathrow. But something in those seven and a half hours from Heathrow to Dubai had pushed my body beyond its limit. Seemingly out of nowhere, I got REAL hot. Sweat began to collect on my forehead and the back of my neck felt like a small fire had sprung up. And that’s when I buzzed the flight attendant. Every fiber in my body felt like it was about to spew out that delicious in-flight Virgin Atlantic meal, and so I bit the bullet and asked for a ginger ale. Never before had ginger-ale (especially a brand that wasn’t my beloved Canada Dry) tasted so good. Finally, the sweat building up on my forehead and temples started to recede and I finally leaned my head back and closed my eyes. I’d managed to keep my food down for the remainder of the flight. But the next seven days of that trip I continued to drink soda. It wasn’t until March twentieth that I regained my composure and re-honored my commitment.

All that being said, I was only partially successful with my April commitment of de-cluttering when I planned out the categories and reading for Marie Kondo’s books, the life-changing magic of tidying up: the Japanese art of decluttering and organizing and spark joy: an illustrated master class on the art of organizing and tidying up. Side Note: (aka, honesty alert): I breezed through Kondo’s first book and inhaled her show on Netflix. However, when it came time to tidy up, there were only fifteen days on the calendar when I honored my commitment to decluttering. It wasn’t until late June when I picked that mantle back up. And yes, the book mark is still on page 199 of 279 pages. And NO, I have NOT completed the second book or the remaining decluttering categories. However, I do hope to re-honor that commitment before the year ends. And yes, I am a major work in progress.

I hope my words have helped you to see why I believe honoring commitments is so vitally important. When I consider the word commitment, the words pledge; promise; and obligation immediately resonate within me. As I try and wrap this up, I am reminded of the impetus behind this post. It began with a conversation I had with my boyfriend several days ago. The sky had turned an eerie color gray and the radar was calling for thunderstorms in the area. Hesitant as I was about the possibility of walking in a thunderstorm (again), I desperately wanted to honor my commitment since I’d fallen short the day before (I met the walking goal but not the writing goal). First I got on the mini-trampoline and started “walking”. Yes, it is possible to walk (more like march) two miles worth of steps on a mini-trampoline—especially since you were able to acquire it with that step challenge win back in January, but I just wasn’t feeling it after seven minutes and only a quarter mile to show for. This is how I recall the conversation that encouraged me to honor that walking commitment.

Sometime around five in the evening…

Me: I really want to get my two miles in.

Charles: (gazing out the window between the blinds) It looks like it’s about to get nasty out there.

Me: I know. I think I’m going to chance it.

Charles: What’s wrong with the mini-trampoline?

Me: (trying to speak over the squeaky springs) I’m just not feeling it. If I’m going to walk, I might as well be outside where I can get some fresh air.

Charles: Oh. Well, if it clears up later, I’ll go for a walk with you.

And that’s when I threw caution to the wind (literally and figuratively) by changing my clothes and grabbing my wireless earbuds. Shortly after getting outside, I started to think about this idea of commitment. I began to analyze the previously referenced conversation as words from Rachel Hollis’s book, Girl, Stop Apologizing, encouraged me to honor who I was, A Goal Digger—her words, not mine. But I’m giving her a metaphoric high-five at this very moment.

This idea of commitment is important. When we keep our commitments, we honor ourselves and anyone or anything to whom we’ve made a promise—most especially ourselves. On July 9th, I’d made a commitment to myself to walk two miles every day. I also committed to writing fifteen minutes every day (because one day I want to prove to myself that I can author an entire book). And lastly, I committed to completing three or more thirty-minute strength training exercises every week. This was the commitment that I’d made for the month of July. You may be thinking: July, just like every other month, begins on the first. You’re absolutely correct. July did begin on the first, but I had dropped my metaphoric commitment ball back in April and didn’t pick it back up until the 9th. But I have been determined to honor my commitments because I’ll never be able to achieve the goals I have for my life if I take a lax approach to the idea of what it means to commit.

#commit30

So tell me; what are you committed to and how are you honoring the commitment?

On June 14^th I began a literal and metaphoric journey to—Breathe For Change. As a classroom teacher who has been feeling like she’s been dangling by the thinnest thread at the end of her rope, I signed up for Breathe For Change hoping that this professional development would transform me in a way that would leave me feeling EQUANIMOUS (having or showing equanimity; even-tempered).Before beginning the training very little information was divulged—probably to keep many of us from cancelling and running back home with our proverbial tails between our legs. At any rate, I knew the focus of each day and where the training would take place—Riverview (an hour drive from my home in Land O’ Lakes)—not really complaining, but making a note of the distance. I did not anticipate two, sometimes three, yoga workouts in one day. I did not expect to shed tears nearly every day of training. I did not have any idea that I would walk away with love in my heart for so many complete strangers. I was completely caught off guard by the amount of teaching we were expected to do in such a short amount of time. But alas, it was all worth it.Day 1: Transformation of SelfToday’s Takeaway(s):

1. It’s okay to cry; really, get it ALL out!
2. First: take care of self!
3. Get out of the Comfort Zone!

The first thing I wrote in my B4C journal was the word: EQUANIMITY. From the beginning, my intention (a word that carries very different connotations after our Philosophy Lesson on June 26 (Day 12)–more of that to come later) was to maintain a state of equanimity: evenness of mind; composure. On this day we learned that we cannot take care of anyone else until we first take care of our self. During my first official journal entry I wrote: “Many variables have brought me to B4C. First and foremost, I desire an internal change…My intentions for myself are to be more equananimous [I have since learned that the correct adjective form is equanimous—even English teachers make mistakes:)].This desire for an internal change was expressed in front of a small group of strangers (Robbie, Kathryn, Michele, Blake, Carol, Ciara, Yael, and one familiar face Amy H.—love you girl). Amidst a face full of tears and a mostly inaudible cracking voice, I admitted that I didn’t like the person I had become in recent years. I had become this hateful and judgmental person who rarely, if ever, saw the good in anything and anyone—especially myself. As for my well-being, I desire a more balanced life: emotionally, physically, and mentally. I’d also like to add that I had a very narrow view of yoga, having written, “…yoga consists of movement-based exercise where breathing is at the center of every movement…[and] To ‘live yoga’ off the mat I believe I’ll need to keep coming back to my breath. To unionize my mind-soul-body; I need to create opportunities to ‘just breathe.’” And at the end of the day, our Philosophy instructor, Yael, made the point that we should try and think of yoga as: “Less of a quest and more of a rediscovery”.Day 2: Breathe For Beginnings (Building the foundation for wholeness)Today’s Takeaway(s):

1. Give up control.
2. Respond; don’t react!
3. Speak your truth!

During the Transformational Workshop on new beginnings, we journaled about our vision for ourselves. I wrote, “My vision for myself is to live in a fully equananimous [aren’t you glad that I finally learned how to correctly spell the word—equanimous] space—mentally, physically, and emotionally. By the end of the training, I want to be the woman who is not rocked or bothered by life’s ‘hiccups’—unexpected and/or disappointing occurrences/instances.” Shortly after writing this we had to identify obstacles that were preventing us from actualizing our vision. I noted that mine included, but were not limited to, my beliefs/judgments about others and myself, my set ways (stubbornness), and my desire to have things BE a certain way—and have my way be accepted by others.Later that day during meditation I wrote my intention for my meditation practice: “…accept ‘what is’ by responding to, rather than, reacting.” Again, this goes back to the idea of equanimity. If I am accepting what is, there is no need to react, only to respond—without judgment.During Philosophy we examined the “Pathways to Union”—the yoking of our minds and bodies. After a discussion in small groups, we spent additional time contemplating and reflecting on the pathway that would get us to the “stretch zone”. So let me back up for a minute. Back on day one we were introduced to graphic consisting of three nesting circles. The innermost circle consisted of the Comfort Zone—the place where no learning occurs. The circle just beyond the inner circle is the Stretch Zone, the place where learning occurs; a zone that is characterized as being uncomfortable. And finally, the outermost circle is the Panic Zone, another zone where learning does not occur—probably because our brains aren’t malleable when our emotions are in a state of panic. All that being said, the pathway I chose was jnana yoga—which deals with knowledge and intellect. This path to union asks us to ponder “Who Am I?” An answer to that question should include an exploration of The Vedas, Upanishads, and other sacred/spiritual texts. As someone who loves to learn and gain knowledge, I am looking forward to expanding my knowledge of yoga.Also, during this day we learned to be Mindful Listeners as we bared our souls to strangers who became our “accountabilabuddy” (love you Kelly R.)—a B4C term. For ten minutes straight we opened up to the truth of what has been holding us back. As we spoke, our partners did the best they could to simply listen (no gestures of agreement; no facial expressions—simply listen). And when the ten minutes were up, they took the next three minutes to reiterate what they heard—without judgement or agreement. This was truly a moving experience. Listening has evolved.Later, during Anatomy, we examined our “body story”. I accepted the truth that I have had few moments over the course of my forty-one years on this planet where I’ve had positive things to say about my own body when I look in the mirror. And the truth is setting me free.Day 3: Breathe For Creativity (Living Your Fully Expressed Self)Today’s Takeaway(s):

1. Listen to Lil’ John!
2. Trust the process.
3. Observe and accept my breath.
4. Practice…

Today’s unofficial song of the day was: “Outta Your Mind” by Lil’ John. No, that wasn’t the song the B4C trainers were playing at the start of the day, but it became my song of the day after our Transformational Workshop (Thank you for listening and encouraging Lori D.).We answered the journal prompt: “What’s holding you back?” Easy one: ME!—my thoughts to be more precise. I wrote: “…All too often I get caught up in thinking and lose out on the doing. I allow my mind to wander to the past or to the future, and in doing so, I lose the precious space that is NOW.”Once we’d identified what has been holding us back, we created a list of ideas/solutions we could use to assist us in successfully moving beyond this stronghold. I do want to point out that we were encouraged to list whatever came to mind—never dwelling on the practicality or the potential absurdity of the idea/solution. Having pointed that out, I’ll share the five items I circled (most called to) and the three times I starred (the craziest). My list of five (most called to) included: read, go to a park and listen to others’ conversation(s)—don’t judge me, that could be some great material for a book;), say the same phrase/mantra over and over and over, use Jeremiah’s count to 100 meditation strategy (more on that later), look/listen to the Atlantic Ocean all day long. The list of the three craziest ideas included: say the same phrase/mantra over and over and over, listen to Morgan Freeman talk all day long, and scream all day long—about everything and nothing in particular. After we’d completed the evaluation of our ideas, we communicated them with our partner (Lori D.). The next step was to create our Action Plan. This plan consisted of a title, a three to five sentence description, three tangible actions steps, two external obstacles/resistances, two internal obstacles/resistances, and the support we need to succeed. My plan follows:

1. Title: Operation “Get Outta My Mind!”—inspired by the Lil’ John song, “Outta Your Mind”.
2. Description: Operation GOMM is meant to help me let go of my overactive mind. When I GOMM I’ll be able to live in the present moment—no longer thinking about the past or the future. Operation GOMM is the impetus for being fully in the present moment.
3. Action Steps (3 tangible):
4. • Listen to Lil’ John’s “Outta Your Mind.”
   • Go outside and enjoy the presence of other living beings—take a mindful walk.
   • Meditate by counting to 100–repeating the process, if necessary.
5. External Obstacles/Resistances (2):
6. • Time of day (may be at work or it could be unsafe to be outside)
   • Other’s around me may be unnerved by my presence
7. Internal Obstacles/Resistances (2):
8. • Laziness/Lacking Motivation
   • Too many obligations
9. Support: Friends to venture out with, time to “just be”

Later that morning Jeremiah, our Zen Master and Meditation Leader, made a statement that resonated within me. He said, “Begin to build a relationship with your breath.” He went on to say that “what you resist, often persists”. This was a FOR REAL aha moment for me. When practicing meditation in the past, I’ve tried to stop thinking about something—never actually acknowledging it, but trying to suppress it and make it go away. And here was an entirely different, and yet freeing, message to embrace the thought(s) that arose. After a brief meditation, I wrote in my journal: “Practice—that I word is so important. Rather than try and reach a state of “perfection”, I want to remember that this is about practicing—practicing on focused breathing, practicing on coming back to the breath, practicing staying in this present moment.” And then I wrote, “We aren’t practicing to get anywhere other than where we are right now. Just BE HERE!”And if that wasn’t enough, Yael took us on a journey through the Eight Limbs of Yoga. Again, my first inclination of yoga was from the aspect of Asana. I had no idea just how deep the roots of yoga expanded.

1. Yamas (first of two limbs that offer moral and ethical guidelines)
2. Niyamas (second limb offering moral and ethical guidelines)
3. Asana (the practice of physical postures)
4. Pranayama (breath work and energy control)
5. Pratyahara (sensory control/awareness)
6. Dharana (one-pointed concentration)
7. Dhyana (meditation—the merging of individual and universal consciousness)
8. Samadhi (beyond consciousness; towards enlightenment)

There is such depth to this idea of Yoga that I know we’ve only just scratched the surface. I am fascinated and eager to dig deeper.I have to add that during Anatomy I wrote the following in my journal: “So…I should truly be nicer to my feet. They are so very important. Tonight—my feet get a massage on me!” Truth be told, I try to massage my feet with Lavender Oil (mixed in Almond Oil) every night before bed. It feels good and smells good!During SELF (Social Emotional Learning & Facilitation) we examined Trauma Informed Teaching. I admit that I am not very knowledgeable about this. If anything, I’ve probably done some emotional damage to my students with my the tone of my voice and mood swings. I hope that I am better able to facilitate a sense of community in my future classrooms.Day 4: Breathe For Gratitude (Appreciating the Gift of Life)Today’s Takeaway(s):

1. Three Collective Breaths will transform 5^th period!
2. A gentle touch changes EVERYTHING!
3. Use energy wisely.
4. Appreciate more.

Today was revolutionary. Our Transformational Workshop was fo very filling and emotional. We created two circles. Members of the inner circle were prompted to close their eyes. Once our eyes were closed, the facilitators made statements—“Touch someone with whom you’d trek to Mt. Everest”. Members of the outside circle then walked around and gently touched those on the inside circle with whom the statement applied. First of all, physical touch is powerful. But an appreciative touch is truly transformative. Being part of the inner circle was both scary and liberating. Being touched was affirming in so many ways. There we were, for all intents and purposes—exposed. And yet, when someone came along and touched us, it was assuring to know that we were seen without pretenses.When Philosophy came around, we examined the Yamas (the “ethical” precepts of yoga). The Yamas can be considered the principles or guidelines of Yoga. There are five Yamas: Ahimsa (nonviolence), Satya (truthfulness), Asteya (non-stealing), Brahmacharya (right use of energy), and Aparigraha (non-greed). We were tasked with journaling about which Yama we most need to explore. I chose Brahmacharya—not just because I need to practice saying it correctly, but because this precept asks us to use our energy in well-served ways—not impulsively or compulsively—which I have been prone to do. It also calls us to create and maintain healthy boundaries—again, areas I need to work through. Our manual noted it quite succinctly, “Anything that causes turbulence in the mind and stirs the emotions might be seen as violation of Brahmacharya”. There it is. This is confirmation of my overactive mind that then causes the emotional storms that I’ve let send me to moody extremes. If I’m living yoga off the mat, I certainly must learn to use my energy wisely.Later that day Yael shared some pearls of wisdom that immediately resonated within me. She quoted Tony Robbins, saying: “Trade your expectations for appreciation and the world changes instantly.” All too often I’ve let my expectations about the future cripple me when things didn’t turn out as I had expected/desired. Accepting this reality, I believe I can walk into the future with more appreciation for the singular moments that unfold rather than anticipating the unfolding of my expectations. This is especially true for me in the classroom. I want so very much for each of my students to succeed, and I have high expectations for their level of performance. But I know that it would be best to reframe these expectations to appreciations—appreciate them for showing up EVERY DAY, appreciate them for making an effort EVERY DAY, appreciate them for who they are in the present moment, and being hopeful that they’ll be better at the end of the year than they were at the beginning.Oh yeah, when I returned home that night, I shared how moved I was by the Transformational Workshop. It lead to a heartfelt conversation with my guy. We talked about physical touch and objectification. And at the end of the night we enjoyed a gentle and long embrace; it really does feel wonderful to be touched, to be embraced.Day 5: Transformation of RelationshipsToday’s Takeaway(s):

1. Non-Violent Communication (NVC) is revolutionary!

In today’s Transformational Workshop we learned about Non-Violent Communication (NVC). This was by far the BEST tool for me to walk away with (and yes, I did end that sentence with a preposition). Anywho, NVC has a basic four-step approach and the materials we were given included a sheet that listed basic feelings and basic needs to help us prepare for the practice discussion.

1. Observations (what you observe that does or does not contribute to your well-being).
2. • “When I see/here…”
3. Feelings (how you feel in relation to what you observe).
4. • “I feel…”
5. Needs (what you need or value—[rather than a preference, or a specific action] that causes my feelings).
6. • “…because I need/value…”
7. Requests (the concrete actions I would like taken)
8. • “Would you be willing to…?”

The workshop began with our examining our relationships. Later, we split into partnerships (thank you Heidi) and practiced the NVC process. For my practice I had a conversation with my guy and expressed the following:

1. Observation(s): We (my guy, his daughter and myself) rarely spend quality time together. You and I do things together and then you and your daughter do things together, but it’s rare that the three of us do something together—that doesn’t include sitting in front of a TV or movie screen and is not distracted by electronic devices.
2. Feelings: I feel angry, isolated, and disconnected.
3. Needs: Because I value quality time, my strongest Love Language, I need communal time, interaction, and a peaceful living environment.
4. Request(s): Would you be willing to work together to ensure that we (all three of us) spend quality time together at least once a week?

Heidi and I took turns playing the role of each other’s significant other as we practiced the NVC process. And by the end of the day I had made up my mind that I was following through with the real thing when I got home. I even shared my intention (there’s that word again) with my Mentorship Group, This Is Us!Finally, I felt like I was making real progress. I had a new practical tool that I could, and would, use to talk through things that were bothering me—things that I would normally let ruminate and cause me mental and emotional turbulence—a violation of Brahmacharya. At any rate, I did follow through with NVC that night when I went home and I’m glad to say that an emotional weight has been lifted. We had the talk and now we’re making the necessary steps to build a sense of “family”. Our talk lead to us agreeing to eat dinner together EVERY Thursday—no TV or electronic devices at the table. And we’ll engage in one activity a month that we can all agree upon.By and large, NVC is a practical tool that I can use at home and at work. I can even see my students benefitting from using the process to work through their interpersonal relationships at home and at school.But NVC wasn’t the only thing we learned about on day five. We explored the Niyamas—personal observances; the second half of the moral/ethical guidelines of Yoga. The Niyamas include: Saucha (purity), Santosha (contentment), Tapas (burning discipline), Svadhyaya (self study), and Ishvara Pranidhana (spiritual). The Niyamas are the “personal practices” that relate to our inner well being. When we journaled, I noted: “I think Saucha will serve me well in relationships at home and at school/work. A literal and metaphoric cleanse is certainly needed.” As the area of purity, Saucha is about keeping our bodies and environments clean and pure. More than anything, I need to be more mindful of what I eat and how it is impacting my body and mind. Likewise, I feel the need to declutter my surroundings. Less is more!Day 6: Breathe For Presence (Exploring the Best Gift of All)Today’s Takeaway(s):

1. Quiet is still my favorite sound.

So, the day started with us being FULLY PRESENT, aka, we were encouraged to be quiet—not communicate with those around us. For someone who has spent a great deal of her childhood and adult life alone, I wasn’t really bothered by this exercise in presence. However, there were times when I was a bit unnerved—moments when I wanted to say “thank you” to someone or acknowledge their presence.During the Transformational Workshop we partnered up and soaked up one another’s presence without saying a word. The time I spent in Amy H’s presence was indescribable. It’s amazing what you can express without uttering a single word. It is also amazing what you can feel from just “holding space”—another B4C term that I’m totally using from here on out. Oh yeah, we also took time to engage in some Mindful Eating during our Presence Workshop. I thoroughly enjoyed this activity. In reflection, “There is a beautiful quiet present in one’s presence.”During Meditation today we learned about seven Mudras (seals/gestures)—a symbolic hand gesture that channels the flow of energy. Each mudra we learned about was presented in connection to the seven Chakras—energy centers in the body.

1. Bhumisparsha Mudra: associated with Chakra 1 (Muladhara, the root Chakra); this mudra grounds us.
2. Ksepana Mudra: associated with the 2^nd Chakra (Svadhisthana, the sacral Chakra); this mudra is a gesture of pouring out and letting to (of negative energy).
3. Abhaya Mudra: associated with the Manipura Chakra (solar plexus); this mudra cultivates strength, fearlessness, and protection.
4. Garuda Mudra: associated with the Anahata, or heart Chakra; this mudra inspires creativity and cultivates collective energy.
5. Shankh Mudra: associated with the Vishuddhi Chakra, throat chakra; this mudra calms the mind and enhances communication.
6. Hakini Mudra: associated with the Ajna Chakra (third eye); this mudra focuses the mind, promotes concentration, imagination, and precise thinking.
7. Jnana/Gyan Mudra: associated with the Sahasrara Chakra (crown of head); this mudra aids in dissolving the ego, cultivating concentration, and increasing mindfulness.

I am most interested in using the mudras to cultivate energy in more useful ways—being intentional about the Brahmacharya Yama I pointed out on day four.Day 7: Breathe For Compassion (Vulnerably Opening Our Hearts)Today’s Takeaway(s):

1. Just Breathe!
2. I desperately need to extend some compassion to myself.
3. It’s a great thing to be a GOAT (Greatest of All Time)—thanks Kristin!
4. I am full; I am overflowing!
5. Be happy HERE!—How we are in our bodies shapes our reality (thanks Jeremiah)!

“…as we increase our ability to love ourselves, we enhance our ability to extend love to the partners, family, friends, colleagues and students in our lives”—B4C Manual.As we began our Transformational Workshop I compiled the following list to define compassion:

• Extending empathy
• Showing concern
• Active listening
• A held hand
• A warm embrace
• A smile; a nod
• A kind word
• Understanding that we all have “those moments”

Later we identified Limiting Belief(s). I wrote,

• “I am less than because I don’t have children.”
• “I am not full, complete, and whole—lacking nothing.”

The feelings that arise with these limiting beliefs include: disgrace, anger, sad, shame and disappointment.And I use sarcasm and keep others at arms length (emotionally and physically) to “feel better” about myself.Once these statements/confessions were written in our journals we extended compassion to ourselves and one another through an activity. In groups of five (Lynnette, Jennifer, Kristin, Asia and myself) we were each given an opportunity to share our Limiting Belief, the feelings we associate with it, and our coping mechanisms—all the while mindfully listening to one another and then supporting one another with our presence. Thereafter we were given three minutes to speak to ourselves with compassion and encouragement. In the circle of my friends I opened up fully and completely. For the first time I shared the honest truth out loud, but with love, with compassion. In that circle I was fully supported and loved. Supported with physical touch, one of my partners (Lynnette) spoke support and love into my spirit. Speaking my truth out loud for the first time was the first step to extending compassion to myself. A step that will undoubtedly allow me to extend compassion to others.After this very transformative moment, we explored the Chakras (wheel of light/energy that runs through our physical and subtle body) during Philosophy. While I’d heard about Chakras before, my eyes were more fully opened when our Lead Trainer, Yael, outlined what each Chakra would look like in terms of deficiency, balance, and excess.

1. Muladhara Chakra (root)
2. Svadhisthana Chakra (sacral)
3. Manipura Chakra (solar plexus)
4. Anahata Chakra (heart)
5. Vishuddhi Chakra (throat)
6. Anja Chakra (third eye)
7. Sahasrara Chakra (crown)

For instance, I believe that an imbalance exists in my Anahata (heart) Chakra. Deficiencies are characterized as: antisocial, critical, loneliness, fear of intimacy, lack of empathy, and narcissism. I definitely acknowledge my overly critical nature towards myself and others—some compassion is assuredly needed to balance this chakra. Also, my lack of empathy towards my students has made for unpleasant classroom interactions in recent years—again, some compassion is so very needed to bring this particular chakra into balance. And well, I get into my moods when I don’t want to be bothered by others—sounds like antisocial to me!Day 8: Breathe For Communication (Fostering Deeper Relationships)Today’s Takeaway(s):

1. Lions, Rabbits, Wolves, Turtles and Eagles—oh my!
2. Emote: to show emotions.
3. When you receive the message, hang up the phone (thanks Yael)!

Today’s Transformational Workshop began with us making a list of our strengths as communicators. My list included:

• Written words
• Attentive listener
• Speaking when it seems most valid (not hogging a conversation)
• Expressing body language
• Facial expressions

Later we identified growth areas for communication:

• Tone
• Expressing good despite the bad (focusing on the positive)
• “Bottom lining it”
• Getting things off my chest (at the moment it arises) rather than bottling it in

After our journaling we had to choose with which of the following animals we most identified: wolf, eagle, rabbit, lion, turtle. I chose the turtle. Why you ask? Like the turtle, I have a hard exterior and soft interior. Like the turtle, I sometimes take my time doing things—I’m patient. And like the turtle, sometimes I come out of my shell; other times I enjoy the solitude of my interior space. We did some additional journaling to identify: our strengths, our challenges/weaknesses, our contributions (to other animal) and our needs (from other animals). In our animal groups we created a graphic to synthesize the information. It was so truly comforting to be around like-minded individuals. What wasn’t so comforting was verbalizing this information with everyone else—but hey, sometimes a turtle has to come out of his/her shell.When Philosophy time came around, I made the following declaration in my journal, “[My] #4 Chakra needs some alignment. I believe it begins with loving me. Each day I will verbalize one thing I love/appreciate about myself.”And then we had a day off. Yes! One might think that I would have used the day off to simply relax, take it easy. No! I got up and when to a Fire Flow yoga class at Chi Yoga. When I returned home I did get a few loads of laundry done, and I finally washed my STANK hair. But I didn’t take a nap at all. Actually, I suggested that my guy and I go for a bike ride later that evening. I may not have done much relaxing, but I did enjoy the day “off”.Day 9: Transformation of Community Today’s Takeaway(s):

1. Connection is key!
2. Stay woke!
3. Show up, Speak up, Team up! (Thanks Betsy)
4. That’s “A[we]sa[m]na”!

This day began with us devoting energy to a community with which we feel called to be of service. Based on comments and interactions from the previous eight days, a number of groups (People of Color, LGBT, Teens, Special Needs—to name a few). And after choosing a community, we broke into small groups and created an action plan. I walked away thinking about what I was breathing to cultivate in my future classrooms. My BFourC’s include breathing for: consideration, courteousness, compassion, and a sense of community.While contemplating the upcoming school year I thought about the possibility of a Yoga Night (perhaps during or after Conference Night). I thought about the bringing Yoga to the HOST program. And then I thought about Girl Scouts of West Central Florida (an organization with whom I recently worked) and I wondered if I could build a new relationship centered around yoga, meditation, mindfulness and SELF.Despite the fact that my principal got transferred to another school, I’m hoping that our new leader will still be interested in the Walker Wellness program that could certainly include yoga, meditation and mindfulness practices.During Meditation Practice we “manifested with our emotions”. This idea brought on some anxiety. Since day one of the training I had been trying to manage my emotions and sitting with myself and my emotions. Nevertheless, our Lead Trainer Jeremiah calmly reminded us that meditation is about three basic components: Observe (our feelings), Interpret (the feelings by accepting them and not trying to resist them), and then Respond (to these feelings with compassion). Sounds simple, but it isn’t exactly easy. However, I was able to work through the feelings without my overactive mind hijacking my meditation practice. Small victory!And once again, the Philosophy session was enlightening. Today’s focus was the (5) Kleshas (thought patterns that inhibit us from experiencing union).

1. Avidya—represents ignorance (of the self); we forget we are divine; focus on outward attachments
2. Asmita—the ego; it’s about living “the story”
3. Raga—focused on attachment; idealism
4. Dvesha—aversion; internal resistance
5. Abhinivesha—fear of death; characterized by existing; concentrating on the unknown; lacking trust

We officially became yoga instructors today as we worked as a community to teach a sixty minute class. This essentially gave each member of our Mentorship Group about five minutes to cover a segment of the class. I was responsible for teaching Supine Poses and Forward Folds. Basically, I lead the group through Happy Baby, Supine Twists, Staff Pose and Seated Forward Fold. Not bad for my first go round.Day 10: Breathe For Inclusion (Cultivating Well-Being for All)Today’s Takeaway(s):

1. Use Three Collective Breaths at the start of every conference.
2. • After allowing my emotions to rule The Worst Conference Ever this past spring, I believe that this small gesture has the power to transform interactions with parents and students.
3. Being a “teacher leader” doesn’t always mean that one has to have a title; I can make a difference in my classroom.
4. May you be safe; may you be healthy, and my you extend compassion to those with whom you come into contact.
5. Listen to the Beatles: “Let it Be!”
6. While in Chaturanga Dandasana, elbows should never be lower than your hips—light bulb moment—right Wendy!
7. Maha= great (peak pose)—approached from the Backwards Design Plan

Today we explored the idea of privilege as it relates to cultivating an atmosphere of inclusion. This was a unique day as each person considered their relationship with privilege. While journaling I noted, “Privilege gets to make the bulk of the decisions regarding Curriculum and Instruction and Pedagogy—regardless of one’s inherent qualifications, most often that is. As for class culture, privilege doesn’t dictate, but can if one [the classroom teacher] is not ‘awake’. The same can be said for family engagement as well. Awareness and ‘awake’ness can stifle or enhance a classroom culture or family environment. STAY WOKE!”More than ever, I think this workshop solidified that I am a champion for the underdog, for individuals who’ve been on the “outside looking in”. That being said, I journaled, “I am committed to supporting my peers with creating tools: emotional and physical, that will help their overall wellness. I am also committed to encouraging a classroom culture that is built on compassion for ‘other’!Today’s High Note—Meditation: I commented, “Today’s session was DIVINE! I caught myself ruminating on planning for the 2018-2019 school year, and I compassionately pulled myself back in to awareness of my breathing [and said to myself]: ‘I know you’re excited…but let’s try and focus on our breathing…”. That was pure self-compassion at work. PROGRESS!In Philosophy, we examined the question: “How do I live yoga off the mat?” For this exploration we learned about the sacred duality that is Yin and Yang. Yin (the moon energy) graphically expressed by the black space encircling the white dot, is characterized by stillness, coolness, contraction, inward, soft, introspective, “feminine”, and rest—to name a few. On the other hand, Yang (the sun energy) graphically expressed by the white space encircling the black dot, is characterized as outward, extension, openness, active, hot, aggressive, “masculine”, and motion—to name a few. And when it comes to balance, I listed the following:

• Self-care
• Asana
• Cooling Breath
• Nature
• Macrobiotic Diet
• Nostril Breathing

So, now I’ve got the tools and the know how—“Do or do not; there is no try!”Speaking of “Do or do not; there is no try,” we learned some incredibly beneficial information during Asana today. Teaching middle school English is a cake walk compared to teaching yoga! Before B4C, I had tried putting together a yoga sequence, but wasn’t aware of this “peak pose”—the pose that your are essentially working towards at the climax of the class. So we split up into groups of three (Lori D., Mell, and myself) and we began planning a class with this “peak pose” in mind. We anticipated that we’d be teaching this lesson soon. We were mistaken. After the planning and excitement, we soon learned that we’d be teaching another class, but the class was with a partner from our Mentorship Group. And just like that the Turtle Power Trio was disbanded and the “One-Legged King Pigeon” class was but a mere memory in our journals. But also, we did unearth that the key to teaching yoga involves a three-step process:

1. Identify the breath associated with the movement (inhale or exhale)
2. Explain which body part(s) are moving, and in which direction (left foot back)
3. Name the pose (in English—and Sanskrit if you’re on top of your game)

It was during this practice session that I realized I need a LOT of practice if ever I want to not sound like a blubbering idiot in front of anyone crazy enough to trust me to teach them yoga.Day 11: Breathe For Collaboration (Working Together for Greater Impact)Today’s Takeaway(s):

1. Channel our thoughts in ways that SERVE us.
2. Shift the narrative
3. I’m co-teaching a yoga class in three days, THREE DAYS—Kristin!
4. Get comfortable with being uncomfortable—thank you Jillian Michaels!

Today’s Transformational Workshop has left my memory. However, I did make a note during Anatomy to try and notice something positive about my body each day. Today, I’m loving my freckles and moles. I also decided to challenge myself to focus on what’s right and not on what’s wrong.And today Kristin and I began preparations for our sixty minute class “Get comfortable with being uncomfortable”—a challenging journey to Crow/Crane pose.Day 12: Breathe For Social Justice (Using Wellness as a Vehicle for Social Change)Today’s Takeaway(s):

1. Stay mindful of my intentions!
2. Be willing to fail!
3. Give…give without the expectation of getting in return.
4. Move through “it”, not past it—regarding the thoughts and emotions that arise during meditation.
5. Get ready to teach another class—SELF!
6. 1. I’ve got Mindful Movement—the “official dance of the state of Florida—the Sun Dance”!

Okay, today was mind-altering. Two important questions were posed to us: What are we doing? Why are we doing it? If I consider my role as a teacher with regards to these two questions, the answer seems simple. I’m providing my students with the skills they will need to be critical readers and well-versed writers. And why am I doing this? It darn sure isn’t for the money. It’s because I want to give back. I want to ensure that my students have what they need to succeed. I want them to feel equipped and capable of handling anything the world my dish out at them—academically and socially.Before our Transformational Workshop got underway we noted the tools that we’ve been given. I listed:

• Non-Violent Communication (NVC)
• Meditation
• Pranayama
• Mantras
• Mudras
• Asana
• Workbooks
• Mentorship Group—This Is Us
• B4C Family
• SELF strategies

RESIST                              REFORM                                 REIMAGINE                             RECREATEFor the Transformational Workshop I confessed how socially unjust I’d been to my students. If I have learned nothing, I have learned that B4C has given me the strength to admit the truth without judgment (Thank you Brittney, Ashley, and Heather).It was once again during Meditation that this idea of intentions began to take new form in my mind. As we delved into unearthing Karma Yoga and the Bhagavad Gita, Yael said, “Find the thing that you’re willing to fail at…Have a willingness to fail before we succeed.” Ouch! She seriously said that to us. That’s REAL TALK! I’ve toyed around at this idea of publishing a book or two, but I’ve made minimal steps in turning that into a reality—a reality where rejection letters amount to my willingness to fail.She then noted five important factors:

1. Don’t be afraid of hurting/killing
2. You cannot outrun Dharma (cosmic duty; life’s purpose; your “why?”)
3. • Found between our unique gift/skill and what the world needs
4. Inaction isn’t possible
5. Evil is in intentions; not actions
6. Karmic yoga (tenants to consider)
7. • Requires us to be in a place of pure intention
   • Don’t work for a reward
   • Don’t be attached to an outcome; release attachment

With all this newfound information, we made a list of five (or more) things that come “naturally” to us; things that we are “great” at; things that we’ve been told that we do “well”.My list included:

• Making others laugh
• Write well
• Blatantly honest
• Inquisitive
• Give others things to think about
• Say things other people need to hear

Next we considered an answer to one of the following:

• What are you passionate about; willing to fail at?
• What would you march on Capitol Hill for?
• What would you put on a Billboard?
• What would my captain say?

My Billboard would read: “Show appreciation to those around you: hold doors, say ‘hello’, say ‘thank you’, have a giving heart.And then we wrote a short response: “If money wasn’t an issue…I’d write and publish books (humorous) with embedded messages about humanity…write books that hold truths, but tackle them in a light-hearted way.”How does Dharma relate to social justice?“If I’m doing what I’ve been called to do, then I’m doing it from a place where I’m not trying to get something [in return], only to give [with pure intentions]”. And with that my good friend Asia shared some profound words of wisdom that resonated with me. Thanks Asia; I’m writing to that one person—me!I’ve got a micro move to make—time to dust off A Dictionary of a Middle School Teacher’s “Favorite” Words.Day 13: Integration and RenewalToday’s takeaway(s):

1. There will always be something intriguing to learn during Philosophy.
2. Like increases like.
3. Opposites bring balance.
4. Choose room-temperature water over ice-cold water.
5. It’s okay to smile.

And then there was Ayurveda. Prior to B4C I’d had some exposure to Ayurveda. Having read several of Deepak Chopra’s books, I’ve been intrigued by this ancient mind-body health system from the East.According to Ayurveda there are three doshas—operating principles: Vata (air & ether), Pitta (fire & water), Kapha (earth & water). When I returned home, I found my copy of Deepak Chopra’s Perfect Health: The Complete Mind Body Guide. On January 21^st, 2017, I completed the Ayurveda Mind Body Type Test. The results were: Vata (85), Pitta (106) and Kapha (61 points). I’m a Pitta-Vata type. What does that mean? In short, here are some of the characteristics:

• Medium build
• Strong
• Muscular
• Quick movements
• Good stamina
• Assertive
• Welcome challenges

Let me just say that today’s Anatomy lesson was the BEST. Don’t get me wrong; I appreciate the human body—it’s pretty important if one is planning to teach yoga. That being said, I found the information about the Nervous System (The Observer Energy) so very relevant.The lesson started with our examining the difference between reacting and responding. So, that was a hard slap in the face. Before B4C, my go to was to react. I hardly ever took the time to respond. In all actuality, if something went wrong (as was pretty common), I immediately reacted with some form of dissatisfaction—most often visible in my facial expressions.If nothing else, today’s lesson gave me the encouragement I needed to tap into “The Observer Energy”.Day 14: Breathe For Harmony (Experiencing Universal Connection)Today’s Takeaway(s):

1. Honor All Bodies
2. Kristin and I taught a sixty minute class!

One of the most important aspects of teaching yoga has been learning how to communicate modifications without sounding like an ass. And today we were given some vital information.B4C’s Approach to Modifications:

1. Do be honest!
2. • Understand that our body isn’t the standard; better yet—there is no standard!
3. Don’t assume!
4. Do know the student is in the driver’s seat!
5. • Provide space and choice
6. Do be helpful!
7. • Provide options
   • Guide them to the right variation for them
8. Be mindful of your language
9. • Be inclusive
   • Be accessible
   • • “If it’s in your practice…”
     • “If it feels good or right for you…”
     • “Your hands might be…”
     • “Feel free to play around with…”

6. Provide alternative postures
7. • Most accessible to least accessible
8. Regard props as tools
9. Provide adjustments
10. • Back
    • Floor
    • Wall
11. Assess/Identify the current challenges
12. Ask for permission to make adjustments (friendly demeanor without judgment)
13. Observe and consider what might work
14. Offer/Suggest modifications
15. Check in (ask questions)
16. • What are you feeling/thinking?
17. Reevaluate
18. • Provide continued guidance

Day 15: Breathe For Playfulness (Living With Lightness and Joy)Today’s Takeaway(s):

1. It’s okay to have fun—actually, it’s a necessity to have fun!

Our Transformational Workshop began with us returning to our playful roots. With some good music we danced our way to happy. This turtle was fully out of her shell!And here is how we channeled our inner playfulness:

1. Duck-Duck Goose
2. Yoga Charades
3. Yogi Says (variation of Simon Says)
4. Massage Circle
5. Selfies with J. Bones
6. Sing-A-Song to Yo’ Hommie (not the name, but that’s what I’m calling it)
7. Mandala creation
8. Mentorship Group Poster
9. Rock-Paper-Scissors Chakra Evolution

Oh my goodness! We had so much fun. I didn’t want it to end. It seriously proved that, EVERYONE, irregardless of their age, should stop and play for a half an hour every day. Better yet, let’s follow in the steps of the NFL and promote Play60–but that sixty minutes should be playing one of your beloved childhood games (like Badminton)! Yeah!Day 16: Breathe For Inspiration (Igniting the Fire Within)Today’s Takeaway(s):

1. Be the observer of impermanence!
2. Embrace change!

During Meditation I wrote, “This journey has brought me to a place of peace and stillness. Mentally I’d been a ‘wreck’ during meditation, but I’ve begun to use my breath as an anchor. I can elongate my breathing and find inner stillness.” That is a far cry from where I was mentally and emotionally on day one.Our esteemed Meditation trainer, Jeremiah, left us with three pearls of wisdom:

1. Practice (that word has a new connotations since B4C)
2. Love your wandering mind (accept and redirect—with compassion)
3. Remember to tell yourself: I am my best teacher.

In our last and final group circle I mentioned that “There is something absolutely beautiful about change.” That was/is an honest truth. I’ve been changed over the course of sixteen days. I chose Breathe For Change, and it chose me. Together, with the help of the B4C staff, and the open-hearted educators who also chose to transform their own lives, we have only begun this journey. Though the sixteen-day training has commenced, our new lives have just begun. Some people got “their lives back”, others got their “peace” back, and still others got back to the heart of their True Self. Whatever it was that was gained and/or lost during those sixteen days, we can all say that we’ve been transformed from the inside out.And now, the Journey to the Center of Yoga has begun! I hope to see you somewhere along the path (remember, I’m a turtle)!

Teacher Appreciation: A Teacher Shows Her Appreciation (pun intended)

Sharon M. Draper, the 1997 National Teacher of the Year and popular young-adult author, consistently reminds me in Not Quite Burned Out: But Crispy Around the Edges “Teaching is often maligned and denigrated by the media and the general public for being a thankless job that offers no rewards…we need to be reminded of the small pleasures and simple joys of working with young people, to overshadow the negativity we see portrayed about our profession” (2001).

As usual, I’ve got an axe to grind and this is my forum/platform to express my thoughts and feelings. Let me first note that I’ll do a little complaining (as is customary and healthy), then (partly in honor of Teacher Appreciation Week) I will (hopefully on a positive note) share the qualities/character traits that I most appreciate in my students, and finally end on a positive note by reflecting over the school year—which has finally concluded as of 12:25 p.m. today.  Hip-Hip-Horray!

Grinding the Axe (Thanks Marie [aka Bestie]!)

We (educators) serve a purpose—shaping and molding the minds of the next generation(s)—or at least those are the lies we tell ourselves to keep our heads above water. However, more often than not, we are the first to be crucified, persecuted or called out for our wrong doing. Rarely are teachers acknowledged for the “good” we do—like babysitting the kids that these modern-day parents don’t even interact with (I digress, for now). In recent decades teachers have been in the news for assaulting children, for having inappropriate relationships with children (which is exceptionally high in Florida—just saying), and for not supervising children (because we can’t be inside the classroom and out in the hallway at the same time—I’ve got your back Mrs. Lesh). Never is there news about a teacher having gone above and beyond to ensure that his/her students are amply prepared for life (our district’s mantra for the past three years).

At any rate, for the past ten years I have worked in one of the nation’s largest school districts in Florida. And in these ten years I have experienced the “highs” and “lows” of teaching. There have been moments when I’ve wanted to walk out my classroom, go straight to my vehicle and literally drive off into the sunset—which is absolutely beautiful down here. And then, there have been moments when I’ve walked out of my classroom at the end of the day beaming with elation at the enjoyment and enthusiasm that my students (and myself) recently experienced from one lesson or another. Lately, however, there have been more days when I’ve wanted to never return than days when I couldn’t wait to come back. I’ve come to regard these moments as the “normalities” of teaching. Let me set the record straight by pointing out that there is nothing “normal”, or sane, about teaching. Hell, those who endure this profession for longer than the national average of five years cannot be labeled as “normal”—and as such, we deserve free counseling and/or access to cognitive behavioral therapy, at least a unlimited yoga and meditation for the duration of our teaching careers. The only thing that is “normal” is that each day brings new challenges—some rewarding, some not so much.

As this fifteenth year draws to a close, I’ve been doing whatever I can to “survive”. No, it isn’t my worst year on record (by the way, that was the 2015-2016 school year—and another bag of worms that won’t be expounded upon at the present moment). But, it also hasn’t been the best (because when the BEST YEAR EVER arrives, I’m quitting at the end of it). It started out promising in many ways; however, as time elapsed, I began to feel those all too familiar pangs of frustration and burn out. Similar to my first ever year of teaching where I was ready to throw in the towel, but “couldn’t” because I’d just gone $26,000 deeper in debt to obtain a Masters in Education—one that is not currently recognized, nor financially compensated for by current employer. Now, fourteen years later I’m back in this all too familiar place. And what do I do when I find myself “here” again? I get advice from my friends—the living, breathing ones and those that are bound.

Before you let your mind start wandering with my reference to “bound” friends, understand that I do not endorse the mistreatment of others. Let me make it expertly clear that my “bound” friends are those with which I share my beloved namesake—books. Books are my friends and have been since I was knee-high to an anthill (bad analogy—whatever). Anywho, moments like this allow me to escape into the pages of a book (mostly non-fiction these days) and lose—or perhaps find—myself among the words that give me solace, hope, inspiration and comfort when I’ve been beat down. I recently began reading The Courage to Teach: Exploring the Inner Landscape of a Teacher’s Life by Parker J. Palmer. In the first chapter, “The Heart of a Teacher: Identity and Integrity in Teaching,” the author noted, “…good teaching cannot be reduced to technique; good teaching comes from the identity and integrity of a teacher” (2007). Through a series of anecdotal accounts, the author draws the conclusion that “good teachers” are inherently true to themselves. In short, “…good teachers share one trait: a strong sense of personal identity [that] infuses their work”. After some contemplation and reflection, I have taken comfort in the fact that I am authentically me—in and out of the classroom. My personal agenda as a black woman suffuses every decision I make as an educator. There is so much that I hope my students (all of them—regardless of their race, ethnicity, gender, socioeconomic standing, religious beliefs, sexual and/or gender orientation) gain from spending 185 days with me. I want them to find their unique voice as a writer, but to also leave being a bit more sure and confident with who they are as individuals—and to not be afraid to be different.

I appreciate students who: Express their unique “voice” 

During Teacher Appreciation week, one of my students gave me the BEST Thank You card EVER. What made his card the BEST EVER was the unique and thoughtful response he crafted. Recently, we began our exploration of Shakespeare and his comedy A Midsummer Night’s Dream. Because our students have limited exposure to Shakespeare and Early Modern English (Elizabethan English), they tend to shy away from the reading of his plays (yes, I’m that teacher, the one who will push them to take on a challenge—with the proper guidance, of course). Alas, they soon learn the futility of their fears because at some point in their lives they have to read one or more of his plays. And because we “care” about them, we make every attempt in Middle School to give them the skills to break down the text in a manner that allows them to understand the plot—and thus appreciate the humor embedded in Shakespeare’s works. Okay, so now that you’ve got some back story, I hope you can understand why the card featured above put a smile, and not a scowl, on my face during Teacher Appreciation Week.

Not only did this kid properly use apostrophes, but he added the right Old English suffixes to make his missive absolutely one of a kind. And that is exactly what I wish for each and every one of my students. And, aside from his proper use of Shakespearean language, I am most appreciative of the following phrase, “…being the most real of mine own teachest’rs”. That line really goteth to thine heart (the cold, dead thing faintly beating in my chest).

I appreciate students who: “Keep it Real”

Real is all that I know to be. Being “real” is what has made me both adored and hated by present and former students (and some of their parents—since we’re really being real). But being real should be at the heart of every teacher. If we are to truly make a lasting impression on our students, we must give to them from our truest self. And that is what Parker Palmer was getting at in the first chapter of his acclaimed text The Courage to Teach. Also, I will never be the teacher that doles out hugs and high fives. And I am SO perfectly okay with that reality. I will never be that teacher who gives out grades to undeserving students (despite the constant meetings and passive-aggressive emails and talks from our school’s administrators). My students know from day one that “I Don’t Give Out Grades, YOU Earn Them”—not because I have a poster on my desk that says this, but it sure does help to remind them. They know this because I tell them (and their parents) this Truth during Open House. Here’s my Truth: I have had to work for everything I have (accomplishments, possessions and pain alike). Nothing was handed to me (except maybe a hard time—which I freely give to ALL of my students). And because of this fact, I believe that EVERY student needs to work (preferably to his/her greatest capacity) to earn a grade. Those students who produce little, if any, work tend to earn less than satisfactory grades.

I appreciate those who: Have a Diligent Work Ethic

On the other side of that proverbial coin: students who are diligent tend to earn higher grades. Carol Dweck points out in her book Mindset: The New Psychology of Success, “Lowering standards just leads to poorly educated students who feel entitled to easy work and lavish praise” (2006). Dweck’s words are part of my email signature at work. It serves as a reminder that I am a person (educator) with integrity. And as such, I’m not going to give a kid a grade just because he or she showed up to class. I don’t get a paycheck for “showing up to work”. I earn it by planning lessons, delivering those planned lessons, and by collaborating with colleagues (many of whom I’d rather ignore than talk to). I earn a living because I show up every day ready (and sometimes, not so ready) to teach and learn with my students. Later in chapter one of Palmer’s book he shared, “If the work we do lacks integrity for us, then we, the work, and the people we do it with will suffer” (2007). These words are poignant. They explained why Sales and Retail Management served as jobs for me and why I’ve made a career of Teaching. I learned early on that I was not successful at selling things that I didn’t believe in—clothes, shoes, and resume databases. It was/is impossible for me to be “authentic” in environments where I lack integrity. I sold clothes and shoes to make a living; I sold resume databases to get away from selling clothes and shoes. But these words also get at the heart of another student document and feedback to a student’s comment (an expected criteria on the Article of the Week, or AOW). In short, I have a great deal of respect for resourceful students as their resourcefulness is a byproduct of their diligence. Kids who Rick Hanson would call resilient. In his most recent book Resilient: How to Grow An Unshakable Core of Calm, Strength, and Happiness, he point out: “Mental resources like determination, self-worth, and kindness are what make us resilient: able to cope with adversity and push through challenges in the pursuit of opportunities” (2018).

I appreciate students who: Are Resilient

Perhaps it’s because I’ve been at this gig for fifteen years now, or because I’m a pit bull; but the following comment sent me into a tizzy. How dare a student, whose mother is a “teacher”, have the audacity to state that her teachers don’t care. As my response indicates, I do care. I just don’t care in the ways, methods, strategies, etc. that this particular student desires. Some of my dearest teacher-friends care so much that they make breakfast for the students who’ve done their part to earn A’s and B’s over the course of the school year (love your Rex). Another one of my teacher-friends cares enough to call parents when their kids have done something good (love you Marie). Caring just so happens to be one of the IB Learner Profile traits that we reiterate with our students since we are an IB World School. And yes, I did make the statement at the beginning of the year that I needed to work on being more caring. I meant it in a joking manner (with a pinch of truth). Anyone who knows me intimately knows that my feelings run deep. No, I don’t go around sharing my feelings like some Elementary school teacher (no disrespect to Primary teachers), but I am convinced that a certain level of personal distance needs to be exercised when working with 8^th grade students. And now that my sense of “caring” has been questioned, let’s talk about those teachers who “care” so much that they don’t ever read through their student’s work, but will quickly give them full credit for work that is neither complete nor well-written. This year one of my school’s objectives was to push feedback-driven instruction. Not to blow my own horn, but I am the poster child for the feedback-driven classroom. Nearly every assignment I give comes back with some form of feedback if it isn’t collected for completion. There is absolutely no way to read through EVERY assignment, and because of that, yes, some things just get collected/reviewed for completion. But let me make it very clear that those completion assignments aren’t collected very often. Besides, if EVERY assignment was truly scored based on the quality of writing, there would be few students who would be passing. Nevertheless, one message I try to impress upon my students is that quality trumps quantity—ALWAYS!

I appreciate students who: Express Depth of Thought

In the chapter titled, “How to Think”, educator and author of How Children Succeed: Grit, Curiosity, and the Hidden Power of Character, Paul Tough succinctly stated, “…most people won’t tell teenage girls (especially the together, articulate ones) that they are lazy and the quality of their work is unacceptable. And sometimes kids need to hear that, or they have no reason to step up” (2012). And with that statement Paul Tough instantly became one of my educational heroes and his book(s) became one of my “bound” friends.

At the beginning of the school year I decided to engage in an Action Research Project—“There is no FEAR in FEEDBACK”. In years past students have seen, and responded to, teacher feedback (written and verbal) as negative. That being the case, my intention has been for students to remove the negative connotations surrounding the constant feedback I provide over the course of the school year. My objective was to use dedicated time (two days a month) towards conferencing with students one-on-one to provide students with verbal feedback. As a secondary measure, written feedback was provided for students—which was absent of a score point or letter grade for written assignments. Furthermore, it was my hope to provide students the opportunity to meet in small groups (3-5) to engage in student-led conferences with their peers. During these student-led conferences, peers would give and receive verbal and written feedback specific to the writing situation or task. By setting aside consistent, regular, and dedicated opportunities for students to meet with the teacher and in small student-led groups, it was my hope to foster and develop students’ written expression/clarity of ideas. And in the end, students would look at, and feel differently about, feedback.

Okay, so that was the rationale behind the Action Research. If you ask me whether or not ALL of those components were implemented, I cannot in good conscience say that is true. I had lofty goals, and learned that this process of changing my students’ mindsets is an on-going process. Nevertheless, I am pleased to note that at least one of my students (one of those girls that Tough mentioned in the quote above) made some improvement. The feedback form is one of many where I continuously noted that this student’s Commentary lacked depth of thought. Week after week, assignment after assignment, until finally, mid-way through the fourth and final grading period she finally went beyond the literal and simplistic. But what really impressed me was her final Independent Reading Project (IRP). Students chose one of five products to complete after the reading of A Midsummer Night’s Dream. The student created a board game based of the play. It was exquisite, and I told her so right after I looked it over. The craftsmanship and depth of thought that went into her directions proved that students can (and do) rise to the level of expectation(s) that we set for them. We’ve all heard the adage that Rome wasn’t built in a day, and so building a new Mindset in adolescents shouldn’t be expected to change overnight, or even of the course of a school year. But that will never stop me from trying.

What I’ve Learned the Past Fifteen Years

Towards the end of each school year, I tend to do some form of reflection in an effort to improve upon my practice. This year my reflection inspired changes in my Open House Power Point Presentation. I changed up my game by adding the following slides: “’Keys’ to Success”—which is essentially a list of actions that will help students meet the demands of a teacher who challenges her students rather than allowing them to fester in their mediocrity, “What ‘caring’ looks like in room 510”—inspired by the student’s comment about wishing her teachers cared, “I respect…”—a list of character traits that I admire in my students, and “Pet Peeves”—a list of traits that will certainly put you on the train to losing my respect and only interfacing with the Angry Black Woman, the Hulk that resides within me. Even though I don’t feel like I can do this—teaching for another eighteen years (the point at which I will be of retirement age), at the very least I need to ensure that I am doing this with fidelity and integrity. Parker Palmer challenged me to ponder the following…

“…teaching is a daily exercise in vulnerability…If a work does not gladden me in these ways, I need to consider laying it down”—Parker J. Palmer

Today, on my fifteenth “Last Day of School” we (my students and I) ended the year differently—with yoga and meditation. I took a chance, and was rewarded with a fulfilling dividend—a positive response from my students. At the start of the day, I moved the desks to the outskirts of the classroom, placed yoga mats on the floor, and spread out my fairy lights. The ambiance and the student’s reception made for the BEST Last Day on the record. Each class entered the room with a mixture of surprise and bafflement. By the time the period ended, the students were relaxed. A few even expressed their newfound interest in yoga and/or meditation. I’ve reflected and drawn the conclusion that you can teach an old [downward] dog new tricks.

Almost every day I consider laying this down. And nearly every August I return to teaching hopeful (even if only on a miniscule level) that the upcoming school year and its students will yield fulfillment and pleasure (I know–silly rabbit– tricks are for kids). For now, I’m not yet ready to call it quits. But I’m damn sure ready for my eight weeks of a teacher’s three R’s: Rest, Recovery and Red wine.

Can somebody point me to the wine cellar, please and thank you?!