Yoga Morning Quotes

I like the posture, but not the yoga. I like the inebriated morning, but not the opium. I like the flower but not the garden, the moment but not the dream. Quiet, my love. Be still. I am sleeping.

[T]he period between four and six in the morning is called the Brahmamuhurta, the Brahmic time, or divine period, and is a very sacred time to meditate. (140)

Incidentally, sir, while we're on the topic of yoga - may I just say that an hour of deep breathing, yoga, and meditation in the morning constitutes the perfect start to the entrepreneur's day. How I would handle the stresses of this fucking business without yoga, I have no idea. Make yoga a must in all Chinese schools - that's my suggestion.

Every morning put your mind into your heart and stand in the presence of God all the day long.

This is the silliest thing I've heard since the cat yoga craze a couple of years ago. I went right out and bought a cat yoga instruction book and tiny terry-cloth headband and renamed my girl cat 'Olive Neutered John,' which she didn't think was funny. Cats have no sense of humor.

Drinking tea is as sacred as doing yoga. Sleeping silently, relaxed, is as sacred as prayer. Looking at a tree, talking to a friend, walking early in the morning, working in the factory or in the office, is as holy as anything else. This is the understanding that is needed for Tao to happen.

Coffee, my delight of the morning; yoga, my delight of the noon. Then before nightfall, I run along the pleasant paths of the Jardin du Luxembourg. For when air cycles through the lungs, and the body is busy at noble tasks, creativity flows like water in a stream: the artist creates, the writer writes.

Daily habits can anchor your thoughts and feelings just as readily as any spiritual practice or yoga class.

That’s bullshit right there. I should be waking up with my cock in her mouth not because I told her we’d do yoga this morning.

At night human beings have a glimpse of their real Self, the soul; each morning upon awakening the majority again take up their mistaken identity as a mortal man or woman.

Durga is the strength and protective power in nature, Lakshmi is its beauty. As Kali is the darkness of night and the great dissolve into nirvana, Lakshmi is the brightness of day and the expansiveness of teeming life. She can be found in rich soil and flowing waters, in streams and lakes that teem with fish. She is one of those goddesses whose signature energy is most accessible through the senses. You can detect her in the fragrance of flowers or of healthy soil. You can see her in the leafed-out trees of June and hear her voice in morning birdsong. If Durga is military band music and Kali heavy metal, Lakshmi is Mozart. She’s chocolate mousse, satiny sheets, the soft feeling of water slipping through your fingers. Lakshmi is growth, renewal, sweetness.

7:50 a.m. Core Power Yoga Lot, Berkeley. I’m in my Prius finishing up a phone call before class. Suddenly a large black SUV whisks into the space next to me, so achingly close I can no longer open my door. I roll down my window, giggling. “You’re kidding, right?” I say to the girl, pointing at the almost empty lot. “I mean, really? Why here? Why me? Did ya just want to get to know me better?” She looks at me blankly, shrugs her shoulders, gets out of the car, and strolls upstairs. 7:52 a.m. Wow. Wedged behind wheel, momentarily fuming. 7:53 a.m. Wondering: Do I want to be mad and waste the morning with this? Does my body need the assault of even momentary resentment while on the way to yoga of all places? Or . . . do I want to feel compassion, plus a dose of good-humored astonishment, by just rolling with it all? 7:54 a.m. I spend a full minute contemplating how to twist myself like a true yogini over the gear shift to slither out the other door. But then, I have the Life-Changing Realization: I can MOVE THE CAR. 7:55 a.m. I move.

This morning after yoga, I laid in the grass and watched the white clouds go by as the Earth turned slowly, and it was the single most beautiful thing, that I started to cry.

To learn more and see instructional yoga videos, feel free to visit my website at pranashama.com.

Megan’s grandmother was stark naked next to the bed, with her hands and feet on the floor and her saggy butt up in the air, giving him a view he would—unfortunately—never forget. Josh’s brain told him “Retreat! Retreat!” but his feet refused to move. “Josh!” Gram’s face appeared between her ankles. “Good morning!” “Sorry!” he sputtered out. “I was looking for a bathroom.” “This isn’t it, but come do yoga with me.” He squeezed his eyes shut. “Uh… I’m not really a yoga fan.” He started to back up and ran into the doorjamb. “That’s probably because you haven’t tried it au naturel.” He cringed. “Yeah, I’m pretty sure that’s not it.

arcane, adj. It was Joanna who noticed it first. We were over at her house for dinner, and she said something about being able to see the woman across the street doing yoga in the mornings, and how strange it looked when you were watching it from afar. “So how is Miss Torso doing?” you asked. And I said, “Perhaps we should ask the pianist.” Joanna just looked at us and said, “It used to be that you each had your own strange, baffling references. And now you have them together.” People often say that when couples are married for a long time, they start to look alike. I don’t believe that. But I do believe their sentences start to look alike.

It was enough just to sit with him on the porch, looking at the dew sparkling on the grass and the sun shooting biblical-looking rays of light through the pine trees. She should sit out here more often early in the morning. She and Duncan could have coffee here, start their day with calm and beauty. But she knew it was one of those things—like Sunday afternoon drives and mother-daughter yoga class and vacuuming the refrigerator coils—that she would think about but never actually do again, and that made it all the sweeter.

When I woke the next morning, gray light suffused the bedroom curtains. Tom was still asleep, so I moved through my yoga routine, then tiptoed to the kitchen. A mountain breeze moved languidly through the pines and aspens surrounding our house. I opened the back door for Scout the cat and Jake the bloodhound, and reminded myself that today we were celebrating my only son’s seventeenth birthday. Okay, we were two months late. But, so what? I smiled and reflected that it was probably a good thing that I’d stayed up past midnight to frost the cake.

two in the morning, and this time she was home. She answered the door still half asleep, wearing yoga pants and an oversized Ohio State sweatshirt. Her hair was pulled back, tucked beneath a scarf with a red-and-white gingham pattern. She must have been expecting someone else—a boyfriend, perhaps, or possibly even one of them—because it took her a moment to recognize

She should sit out here more often early in the morning. She and Duncan could have coffee here, start their day with calm and beauty. But she knew it was one of those things—like Sunday afternoon drives and mother-daughter yoga class and vacuuming the refrigerator coils—that she would think about but never actually do again, and that made it all the sweeter. — It was not for nothing that Jane taught second grade.

Many of us attend a few yoga classes and find that we like the glimpse of another way of life that yoga offers. We are delighted by the way we feel after class and we are pleasantly surprised as certain behaviors start to fall away. Perhaps we no longer need coffee in the morning; or staying out late at night becomes less attractive; or we find ourselves calmer and more compassionate. Suddenly we're convinced that we've hit upon a painless way to solve all our problems. Sadly, this is not the case. Practice is not a substitute for the difficult work of renunciation. The postures and breath work that you do in a typical yoga class will change your life. These practices—asana and pranayama—suffuse us with the energy we need to take on the hard choices and to endure the inevitable highs and lows. What yoga practice will not do, however, is take the place of the hard lessons each of us has to learn in order to mature spiritually.

A Thing I Have Learned (Written By a Nobody Who Has Been Everybody) It is easy to morn the lives we aren't living. Easy to wish we'd developed other talents, said yes to different offers. Easy to wish we'd worked harder, loved better, handled our finances more astutely, been more popular, stayed in the band, gone to Australia, said yes to the coffee or done more bloody yoga. It takes no effort to miss the friends we didn't make and the work we didn't do and the people we didn't marry and the children we didn't have. It is not difficult to see yourself through the lens of other people, and to wish you were all the different kaleidoscope versions of you they wanted you to be. It is easy to regret, and keep regretting, ad infinitum, until our time runs out. But it is not the lives we regret not living that are the real problem. It is the regret itself. It's the regret that makes us shrivel and wither and feel like our own and other people's worst enemy. ...We don't have to do everything in order to be everything, because we are already infinite. While we are alive we always contain a future of multifarious possibility. So let's be kind to the people in our own existence. Let's occasionally look up from the spot in which we are because, wherever we happen to be standing, the sky above goes on forever. Yesterday I knew I had no future, and that it was impossible for me to accept my life as it is now. And yet today, that same messy life seems full of hope. Potential.

Something like that,” I said. “One of my mom’s boyfriends did yoga, and, god, it was so stupid-looking and irritating because we all had to be quiet while he did it, but he was the calmest motherfucker I’ve ever met in my life. Nothing my mom did would even faze him for a second. She ended up leaving him because he was too calm. She said—” “That’s fine, Lillian,” Carl said, cutting me off. “Anyway, we do yoga every morning. We teach them, I don’t know, like a mantra or something so they can calm themselves down.” “Why not just give them a ton of medication, lithium or something? Keep them at an enforced level?

It was in Warrior Pose that I understood that my role as a mother must include both deep-rooted stability and openhearted freedom. Practicing the Warrior, my feet press firmly into the earth. My core is stable. I am grounded while my torso floats free, vulnerable, open and welcoming to the fates. The morning after sending my twenty-year-old daughter back to college, I went to my yoga mat and realized that this is precisely the balance I was seeking with her quest for independence and my desire to support and protect her. Instead of a tug-of-war between protecting and letting go, I saw that practicing the union of these two essential qualities is the way to love my daughter completely.

the vision I hold in my heart goes a little something like this: I see women the world over waking up on Sunday mornings feeling alive, grateful and filled with energy. They find their drug of choice at the farmers’ markets, or on their yoga mats, or while in intimate conversations with their most cherished friends. Their health radiates, their skin glows, and they effortlessly melt into their ideal body shape simply because they’ve decided to no longer run from themselves; no longer hide from feelings they would rather suppress. These women become magnets who attract beautiful, soulful people into their lives as a result of turning around and recognising the soulful beauty within themselves first. They

they felt like they were informed. It was a fine line--too much information led to more interrogation and too little information leads to major snooping. Thrace believed that I had developed the rare ability to express something while revealing nothing. However, I couldn’t shake the feeling that a sorcerer with laughing hazel eyes might have the ability to see beyond all my fine lines. I smiled at that whimsical thought as I finished my pot roast and parental interrogation.   Chapter 2: Mortal Combat   I woke up groggy because I set my alarm for a half hour earlier than usual to get ready to work out. I don’t know why I did that. Ok. I might know why I did that, but 6:00am was too early for rational thought. I kept my outfit simple with black yoga pants and a retro Offspring tee. It was much more difficult to get my thick auburn hair to calm down after a night of restless sleep. Luckily, I didn’t get any zits overnight which would have been just my luck. After some leave-in conditioner and some shine spray, I hoped my hair no longer looked like a bird’s nest. I headed downstairs just in time to see my dad coming from the kitchen with his coffee, my Mt. Dew, and Zone bar. Hello, my name is Calliope, and I am an addict. My drug is caffeine. I like my caffeine cold usually in the fountain pop variety—Mt. Dew in the morning and Diet Dr. Pepper in the afternoon. I like the ice and carbonation, but in the morning on the way to work out, I’ll take what I can get. I thanked my dad for my version of breakfast as we walked to the car. He only grunted his reply. We slid into the white Taurus and headed to the YMCA. I actually started to get nervous, as we got closer. We were at the Y before I was mentally prepared. I sighed and lumbered out of the car. As we walked in and headed toward opposite locker rooms, dad announced, “Meet you back here in an hour, Calli.

HER HUSBAND’S ALMOST HOME. He’ll catch her this time. There isn’t a scrap of curtain, not a blade of blind, in number 212—the rust-red townhome that once housed the newlywed Motts, until recently, until they un-wed. I never met either Mott, but occasionally I check in online: his LinkedIn profile, her Facebook page. Their wedding registry lives on at Macy’s. I could still buy them flatware. As I was saying: not even a window dressing. So number 212 gazes blankly across the street, ruddy and raw, and I gaze right back, watching the mistress of the manor lead her contractor into the guest bedroom. What is it about that house? It’s where love goes to die. She’s lovely, a genuine redhead, with grass-green eyes and an archipelago of tiny moles trailing across her back. Much prettier than her husband, a Dr. John Miller, psychotherapist—yes, he offers couples counseling—and one of 436,000 John Millers online. This particular specimen works near Gramercy Park and does not accept insurance. According to the deed of sale, he paid $3.6 million for his house. Business must be good. I know both more and less about the wife. Not much of a homemaker, clearly; the Millers moved in eight weeks ago, yet still those windows are bare, tsk-tsk. She practices yoga three times a week, tripping down the steps with her magic-carpet mat rolled beneath one arm, legs shrink-wrapped in Lululemon. And she must volunteer someplace—she leaves the house a little past eleven on Mondays and Fridays, around the time I get up, and returns between five and five thirty, just as I’m settling in for my nightly film. (This evening’s selection: The Man Who Knew Too Much, for the umpteenth time. I am the woman who viewed too much.) I’ve noticed she likes a drink in the afternoon, as do I. Does she also like a drink in the morning? As do I? But her age is a mystery, although she’s certainly younger than Dr. Miller, and younger than me (nimbler, too); her name I can only guess at. I think of her as Rita, because she looks like Hayworth in Gilda. “I’m not in the least interested”—love that line. I myself am very much interested. Not in her body—the pale ridge of her spine, her shoulder blades like stunted wings, the baby-blue bra clasping her breasts: whenever these loom within my lens, any of them, I look away—but in the life she leads. The lives. Two more than I’ve got.

They say, the road to hell is paved with good intentions. Oh, it is not just paved but more engraved with our pinky promises and solemn vows. We give our word to be more frugal with our credit cards, to commit to those yoga classes in the morning or to finally reach the appointment for sight testing scheduled one month ago. Well, I think some black magic is going around or dementors have been knocking on our doors lately because all these promises become vanished over night. Giving up our long-term projects and ideas for that sweet flavor of immediate gratification, my friends, this is not called Alohomora but procrastination. Seriously now, why do we lose the battle against procrastination leaving the lava flow of emotions taking over our plans so frequently?

Sample Daily Plan: Begin your morning with hydration – think green tea and water. Also, make a breakfast that has lean proteins and don’t forget to do your yoga. If mornings are easy for you, get in your exercise. Try for 30-60 minutes of cardio and 15 minutes of strength training. Have 5-6 mini-meals, making sure you don’t exceed your calculated calorie count. Get your daily intake of water. (1 ounce for every 2 pounds you weigh) Stay away from sugar and salt. Spend your evening time engaged in some relaxing stretches. Soothe your body even more by drinking a warm cup of tea or reading a good book. Get 7-10 hours of sleep. Make all seven days like this. Remember, you need to eat well, exercise often and sleep good at night.

A veritable feast of information."—Ni Wayan Murni, owner of Murni's Warung, Ubud, Bali "Dr Vivienne Kruger has written a book that is as satisfying as the food that she describes."—Jonathan Copeland, author of Secrets of Bali, Fresh Light on the Morning of the World. "Vivienne is a wonderful and happy person who is full of love for life and delicious cuisine, which she has so beautifully presented in her book, Balinese Food: The Traditional Cuisine of Bali. I have known her for a long period of time, and found her to have a very kind, loving, and generous soul."—Sanjit Das, OM YOGA

A few minutes of yoga each morning teaches our body to stretch and adapt, so that when life stretches us we don't break.

Do workout or Yoga in the morning: According to me, the real meaning of the morning is to get ready for your entire day. You can charge your body through workout or Yoga, whichever inspires you. When you work out or do yoga, your blood circulation improves and all parts of your body get good amount of oxygen.

Sometimes I feel like I have the spines of a hedgehog. They are a spiky barrier I just can’t retract. I thought I’d managed to lower them a little over the last few months, or at least to thin them out. But then, this week, there they were again: abrupt, prickly, impenetrable. I’ve had a weird, frustrated, angry week. Nothing in particular has happened, but it’s hot, I’m insanely busy at work and not everyone’s being co-operative. But more than that, I feel as though my body’s drawn in on itself. Everything feels and smells wrong. Quite often, just the sound of the radio has been too much for me. If Herbert has tried to talk to me at the same time that it’s on, I’ve barked at him. I can’t bear to be touched. I feel like my skin is too thin. Twice this week I’ve rushed out of bed in the middle of the night, convinced I’ve felt a glut of blood surge out over my legs. Twice I’ve realised I was only dreaming. The mind is slow to catch up with the body. Mine, it seems, is fearfully protective of it. I’m a meditator, and I know that these phases are necessary. Meditation is like the slow action of water on rock. Gradually, it wears through layers and layers of sediment, and every now and then something unknown is exposed to the light, a deposit of ancient bones. These too are eased away in time, but they must be revealed to be soothed away. Over the years, I’ve learned how my body holds an imprint of my fears, a physical defence against them that over the years becomes an immovable ache. This morning, for example, I went to yoga class, only the second one since my gynaecological problems made me give up. Once, I could fold myself in half like a deck-chair, not because of my yogi prowess, but because I had double-jointed hips. Today, I was shocked to discover that I couldn’t bend at all, that my pelvic girdle had tightened itself into a rigid knot. Once I’d got over the flush of humiliation (a seventy-year-old woman was performing a perfect forward bend next to me), I saw just how much I’ve been imagining my body as a fragile thing in need of protection. I have been curled inwards like that hedgehog, and even the parts of my body that I can’t command have joined in. But even realising this, what do I do with the information? It is one thing to understand that my body has rolled up to protect itself, but how can I make it unfurl?

Yoga is usually offered in a nondogmatic format, which makes it inclusive as opposed to divisive. If one needs reminding of the perils of divisiveness, one need look no further than the morning newspaper; all family, tribal, state, national, and international warfare begins with the template of divisiveness. The lower mind first divides, then derides, and then destroys.

As one man describes his life, “In the morning I can’t wake up, in the day I am bored, in the evening I am tired, and at night I can’t sleep.

A few days later, I ask, as nonchalantly as I can, “Mom, what makes you so sad?” “I miss my trees,” she says. Today, as I stand at my own window with a cup of tea in my hand, gazing out at the beautiful, mature trees outside, I wish I could tell my mother that I understand her connection with trees. I realize now, that on that morning, Mom was doing her own form of yoga. She was practicing drishti (a soft-focused yoga gaze) out the window toward the memory of her cherished trees. She was calming herself by filling and emptying her lungs, which is like pranayama (yogic breathing exercises), except hers, unfortunately, involved a cigarette. She was repeating her own quiet prayer over and over. In yoga, we call this a mantra. Gaze, breath work, and mantra are ways to calm the mind in preparation for meditation. Mom’s tears represented her open heart, her willingness to feel and sit with her sadness, rather than mask it. Damn, my mom was a yogi. Who knew? I’d thought yoga was my discovery, quite separate from anything she taught me.

Failures as people: millions of Americans felt that this description fit them to a T. Seeking a solution, any solution, they eagerly forked over their cash to any huckster who promised release, the quicker and more effortlessly the better: therapies like “bioenergetics” (“The Revolutionary Therapy That Uses the Language of the Body to Heal the Problems of the Mind”); Primal Scream (which held that when patients shrieked in a therapist’s office, childhood trauma could be reexperienced, then released; John Lennon and James Earl Jones were fans); or Transcendental Meditation, which promised that deliverance could come if you merely closed your eyes and chanted a mantra (the “TM” organization sold personal mantras, each supposedly “unique,” to hundreds of thousands of devotees). Or “religions” like the Church Universal and Triumphant, or the Reverend Sun Myung Moon’s Unification Church, or “Scientology”—this last one invented by a science fiction writer, reportedly on a bet. Devotees paid cash to be “audited” by practitioners who claimed the power—if, naturally, you paid for enough sessions—to remove “trauma patterns” accreted over the 75 million years that had passed since Xenu, tyrant of the Galactic Confederacy, deposited billions of people on earth next to volcanoes and detonated hydrogen bombs inside those volcanos, thus scattering harming “body thetans” to attach to the souls of the living, which once unlatched allowed practitioners to cross the “bridge to total freedom” and “unlimited creativity.” Another religion, the story had it, promised “perfect knowledge”—though its adherents’ public meeting was held up several hours because none of them knew how to run the movie projector. Gallup reported that six million Americans had tried TM, five million had twisted themselves into yoga poses, and two million had sampled some sort of Oriental religion. And hundreds of thousands of Americans in eleven cities had plunked down $250 for the privilege being screamed at as “assholes.” “est”—Erhard Seminars Training, named after the only-in-America hustler who invented it, Werner Erhard, originally Jack Rosenberg, a former used-car and encyclopedia salesman who had tried and failed to join the Marines (this was not incidental) at the age of seventeen, and experienced a spiritual rebirth one morning while driving across the Golden Gate Bridge (“I realized that I knew nothing. . . . In the next instant—after I realized that I knew nothing—I realized that I knew everything”)—promised “to transform one’s ability to experience living so that the situations one had been trying to change or had been putting up with, clear up just in the process of life itself,” all that in just sixty hours, courtesy of a for-profit corporation whose president had been general manager of the Coca-Cola Bottling Company of California and a former member of the Harvard Business School faculty. A

One morning I was desperate to go to yoga class so I could handle my day at work. I realized how bad this was. I was not doing yoga to become aware or be present; I was doing it so I could go back into the harsh rat race and not feel so bad. I was using it like alcohol.

In Modern Man in Search of a Soul, Jung writes, “Thoroughly unprepared, we take the step into the afternoon of life; worse still, we take this step with the false presupposition that our truths and ideals will serve us as hitherto. But we cannot live the afternoon of life according to the programme of life’s morning – for what was great in the morning will be little at evening, and what in the morning was true will at evening have become a lie.

Every morning, we go for a forty-five-minute walk during which we discuss our home matters. Then we do yoga at home together. In the evening after dinner, we spend fifteen minutes telling each other what we’ve done during the day. Shyla’s been my best friend through the years.’ ‘Really?’ ‘It’s true. My parents are old and are in their own world. My daughters will also go away in time. I’m a friend to Shyla and she’s a friend to me. That’s the absolute truth. Do you remember reading the Yaksha Prashna together when we were children?’ Mridula did but she said no. She wanted to hear more from Satish. Satish continued, ‘There is a question in it: “Who is the best friend to a man and a woman?” The answer is: “A wife to her husband and a husband to his wife.” Now, I agree. A husband and wife must share everything with each other and sit and sort out conflicts. Otherwise, how can a relationship develop? How can a family be happy?

When you’re in a relationship, life becomes easier in ways that seem small at first, and gradually become significant. Take the Monday-morning-in-the-office dance. When a colleague asks about your weekend, and you’re single, it’s a scramble to come up with the right answers. You have to look busy, with friends and meals and interesting activities, like rooftop yoga and wine tastings. It isn’t acceptable to do nothing multiple weekends in a row, unless there’s a hurricane or a blizzard. If you’re ambitious in New York, ambition doesn’t end when the week does.

Is there a small habit that can support a major habit?” (For example, packing your exercise clothes in the morning so they’ll be ready for the gym in the evening.) “Do I often end the day frustrated because I didn’t complete the most important tasks?” (Identify the most important tasks for the next day and then schedule them into your calendar.) “What quick activities make me feel inspired or happy?” (For example, watching a short motivational video each morning.) “What five goals are the most important to me right now?” (What can you do daily to support all five of these goals?) “What are the activities that I love to do?” (Think of tasks that can support hobbies, like running, knitting, traveling, or reading.) “What areas of my financial life do I need to improve?” (If you’re in debt, then address this first. But if you have money in the bank, then you should build a habit that focuses on building up your investment portfolio.) “Can I improve the quality of my interpersonal relationships?” (Think about your interactions with your parents, children, significant other, and closest friends. Is there anything you can do daily to make these interactions better?) “What makes me feel great about myself?” (If something brings you enjoyment, then you should either do it every day or schedule time for it each week.) “How can I become more spiritual in my daily life?” (For example, read from a book of prayers, practice a bit of yoga, or recite positive affirmations.) “What is a new skill I’ve always wanted to master?” (For example, make a habit of researching and learning about talents like home brewing, playing a musical instrument, learning a new language, or anything that sounds fun.) “Is there anything I can do to support my local community or an important cause?” (We all believe in something. So if you schedule time daily for this activity, then it’s not hard to consistently help others.) “Is there something that I can do to improve my job performance and get a raise?” (For example, build a skill that will become valuable to the company.)

A chill worked its way through Natalie, and she rubbed her arms. They headed to the beach cruisers, and Natalie unlocked the lime-green bike she rode to yoga the morning after they’d arrived. Lauren got on the bubblegum-pink bike Ashley had ridden.

The couple times a year I got to a yoga class I cried in half pigeon, folded over myself feeling a knot of rage begin to untwine, a tight, tangled ball of emotion like the contents of a bird's nest.

These three words first: 1) muscle memory 2) bio memory 3) bio energy all your day-to-day habits like morning you wake up and do yoga or sip a cup of coffee and the kind of food you eat - all your behaviours, habits and actions form your muscle memory. your muscles keep the memory of all your actions - good or bad, right or wrong. if you create the right muscle memory, it helps you to manifest a beautiful right life. If you build wrong muscle memory, it makes you manifest bad life.end of the day, your life you are living is just the expressions of muscle memories you built. second is, bio memory. It is all the opinions, ideas, cognitions, powerful conclusions about yourself and your life, god, people, about everything. the conclusions you carry, powerful cognitions you carry is called bio memory. Bio memory is about how you believe yourself, what kind of idea you carry about yourself and how it is impacted by others’ belief about you, how others treat you and how that impacts you. All your opinions, ideas, cognitions, powerful conclusions about you, about others, about guru, about god, about the world, about the universe - all these put together is bio memory.

Thankfulness. Express gratitude to someone, some place, or something every day. This includes thinking it, writing it, and sharing it. (See Chapter Nine.) Insight. Gain insight through reading the paper or a book, or listening to a podcast. Meditation. Spend fifteen minutes alone, breathing, visualizing or with sound. (More about sound meditation at the end of Part 3.) Exercise. We monks did yoga, but you can do some basic stretches or a workout. Thankfulness. Insight. Meditation. Exercise. T.I.M.E. A new way to put time into your morning.

The place for various debates, research, development, is the unique contribution and unique component belongs to only Hinduism, Hindu tradition. No religion allows debate other than Hinduism. No religion allows research and development other than Hinduism. Hinduism is a religion encourages logic. In this religion, with this basic infrastructure, intellectual infrastructure, you cannot make slaves and build large buildings. That is why I am wondering what kind of charismatic enlightened beings would have been there in this infrastructure, able to inspire and convince millions of people and concentrate them towards one-pointed action. I am very sure, at least they had ten human-beings to the level of the charisma of incarnations, at least ten human-beings who were radiating, who were charismatic to the level of incarnations! Otherwise, see we are not primitive religions where you just infuse certain faith and certain fear and greed, and they just do what you want. No! It is a religion of debate. And, you need to know, every day, in all the Akhadas, morning collectively practising Yoga, and night sitting and collectively having ‘khandana-mandana’ (refuting or destroying an opponent’s philosophy, and embellishing one’s own philosophy), ‘vaadha prathivaadha’ (philosophical arguments and counter-arguments), is a lifestyle!

Richard seemed to like our morning conversations about Brecht and Althusser and Andre Gorz, but later on he turned the group against me for being too cerebral and acting like a boy. And weren't all these passionate interests and convictions just evasions of a greater truth, my cunt? I was an innocent, a de-gendered freak, 'cause unlike Liza Martin, who was such a babe she refused to take her platforms off for Kundalini Yoga, I hadn't learned the trick of throwing sex into the mix.

In the morning we look forward to evenings, Then we look forward to mornings again, Its insane! Humans remain unfulfilled for not being total in the now. Drop the struggle to bring fulfilment anyhow. Be involved in every moment... Let your fulfilment be instantized... get #Mickeymized!

Try to make sure... that you have somewhere in your house where you can do a workout, whether that's yoga, core-strength exercises, or an online class. If you know you have the space, it's harder to make an excuse as to why you can't fit a bit of movement into your morning, lunch break, or after work.

Soak in the beauty of the morning light with your whole being.

Cate felt stifled at Google, purposeless. Yes, there were the perks, but the longer she worked there, the more she sensed that the free yoga workshops and stock options and yogurt bars were only there to distract her from an uncomfortable truth- namely, that her job was to create solutions for problems that didn’t actually exist. Every morning when she read the paper, she learned that another glacier had melted, or that another racist cop had gotten away with murder, and then she would go off to craft arguments for why it was acceptable to harvest housewives’ private data. The realization ate away at her: the world was in crisis, and this is what was doing about it.

i walk everywhere. the sun tans my skin and i breathe in the smell of marijuana and flowers and i smile. i get up in the morning and i wash my face and i do yoga and i meditate. i sit in public places where i feel vulnerable and alone, and i let the panic pass instead of rushing home, and then i stay out for hours, soaking up the buzzing feeling of a holy-shit-i-really-am-getting-better high.

Winter is the best time of year to start yoga and an aspirant should practice before five o’clock in the morning.

One reason that challenge brings happiness is that it allows you to expand your self-definition. You become larger. Suddenly you can do yoga or make homemade beer or speak a decent amount of Spanish. Research shows that the more elements make up your identity, the less threatening it is when any one element is threatened.

I think I last did yoga in the first lockdown, when everyone got excited about working out in our living rooms, as if the lockdown rules were the reason we weren't all bounding out into the woods for fifteen-mile runs every morning.

How to live (forty pieces of advice I feel to be helpful but which I don’t always follow) 1. Appreciate happiness when it is there 2. Sip, don’t gulp. 3. Be gentle with yourself. Work less. Sleep more. 4. There is absolutely nothing in the past that you can change. That’s basic physics. 5. Beware of Tuesdays. And Octobers. 6. Kurt Vonnegut was right. “Reading and writing are the most nourishing forms of meditation anyone has so far found.” 7. Listen more than you talk. 8. Don’t feel guilty about being idle. More harm is probably done to the world through work than idleness. But perfect your idleness. Make it mindful. 9. Be aware that you are breathing. 10. Wherever you are, at any moment, try to find something beautiful. A face, a line out of a poem, the clouds out of a window, some graffiti, a wind farm. Beauty cleans the mind. 11. Hate is a pointless emotion to have inside you. It is like eating a scorpion to punish it for stinging you. 12. Go for a run. Then do some yoga. 13. Shower before noon. 14. Look at the sky. Remind yourself of the cosmos. Seek vastness at every opportunity, in order to see the smallness of yourself. 15. Be kind. 16. Understand that thoughts are thoughts. If they are unreasonable, reason with them, even if you have no reason left. You are the observer of your mind, not its victim. 17. Do not watch TV aimlessly. Do not go on social media aimlessly. Always be aware of what you are doing and why you are doing it. Don’t value TV less. Value it more. Then you will watch it less. Unchecked distractions will lead you to distraction. 18. Sit down. Lie down. Be still. Do nothing. Observe. Listen to your mind. Let it do what it does without judging it. Let it go, like Snow Queen in Frozen. 19. Don’t’ worry about things that probably won’t happen. 20. Look at trees. Be near trees. Plant trees. (Trees are great.) 21. Listen to that yoga instructor on YouTube, and “walk as if you are kissing the earth with your feet”. 22. Live. Love. Let go. The three Ls. 23. Alcohol maths. Wine multiplies itself by itself. The more you have, the more you are likely to have. And if it is hard to stop at one glass, it will be impossible at three. Addition is multiplication. 24. Beware of the gap. The gap between where you are and where you want to be. Simply thinking of the gap widens it. And you end up falling through. 25. Read a book without thinking about finishing it. Just read it. Enjoy every word, sentence, and paragraph. Don’t wish for it to end, or for it to never end. 26. No drug in the universe will make you feel better, at the deepest level, than being kind to other people. 27. Listen to what Hamlet – literature’s most famous depressive – told Rosencrantz and Guildenstern. “There is nothing either good or bad, but thinking makes it so.” 28. If someone loves you, let them. Believe in that love. Live for them, even when you feel there is no point. 29. You don’t need the world to understand you. It’s fine. Some people will never really understand things they haven’t experienced. Some will. Be grateful. 30. Jules Verne wrote of the “Living Infinite”. This is the world of love and emotion that is like a “sea”. If we can submerge ourselves in it, we find infinity in ourselves, and the space we need to survive. 31. Three in the morning is never the time to try and sort out your life. 32. Remember that there is nothing weird about you. You are just a human, and everything you do and feel is a natural thing, because we are natural animals. You are nature. You are a hominid ape. You are in the world and the world is in you. Everything connects. 33. Don’t believe in good or bad, or winning and losing, or victory and defeat, or ups and down. At your lowest and your highest, whether you are happy or despairing or calm or angry, there is a kernel of you that stays the same. That is the you that matters.

My dear," he admonished her when she brought up the fact that she might, in the future, go back to work as a lawyer, "how do you expect to do two jobs?"... "You already have a job," he explained. "From now on, your life with your husband is your job." He corrected himself. "It's more than a job. It's a career. Your husband makes the money, and you create the life. And it's going to take effort. You'll rise each morning and exercise, not simply to look attractive but to build endurance. Most ladies prefer yoga. Then you will dress. You'll arrange your schedule and send e-mails. You'll attend a meeting for a charity in the morning, or perhaps visit an art dealer or make a studio visit. You'll have lunch, and then there are meetings with decorators, caterers, and stylists; you'll have your hair colored twice a month and blow-dried three times a week. You'll do private tours of museums and read, I hope, three newspapers a day: The New York Times, The New York Post, and The Wall Street Journal. At the end of the day, you'll prepare for an evening out, which may include two or three cocktail parties and a dinner. Some will be black-tie charity events where you'll be expected to wear a gown and never the same dress twice. You'll need to have your hair and makeup done. You'll also plan vacations and weekend outings. You may purchase a country house, which you will also have to organize, staff, and decorate. You will meet the right people and court them in a manner both subtle and shameless. And then, my dear, there will be children. So," Billy concluded, "let's get busy.

Consider the sun above you, centered in the middle of the sky, radiating upon you. That ray is your source of power, a place to grow and become. Receive those rays: let them flow from above over you, over your head, over your shoulders, over your arms and over your hands. Close your eyes, and be nourished by the sun's connection. In this moment all the powers of light are with you. They're here to reinforce you and remind you of your own competence and power. You have the knowledge and experience in your life that you need to step on confidently, make good choices and choices, and manifest what you are doing. •       By actively binding the Solar Plexus Chakra to your own personal power, you are also inspiring those around you to fulfill their potential. As each person finds his or her strength in this existence, the entire collective is motivated to grow in this way. Feel how your own inner sense of monarchy, your own inner sense of supremacy, is now becoming involved. You are so ready to unfold in the next chapter of your life. Feel that excitement before you, and step boldly through the door. It's your turn. Everything was giving you help here. •       Invite any elders or spirit guides who want to accompany you until you feel fully prepared to walk through this door of possibility. Feel their energy as they surround you, and believe they will give whatever advice you need to comfortably proceed to the next stage of your evolution. With universal blessing close your induction: Amen. SUMMARY • Where is it: Manipura chakra is found in the spine behind the navel. •       What is it: It's the seat of power and confidence. It's what pushes you through your life and is responsible for your personal and professional growth. The solar plexus in the physical body is the core which regulates digestion and the metabolism of food. •       When it’s blocked: A blockage in this chakra could make you feel anxious and insecure. Digestive problems can also be symptoms of an unbalanced chakra in the solar plexus. •       How to balance this chakra: If you want to combine this chakra with yoga, select asanas that reflect on the core strength. Warrior pose is the easiest asana to get this chakra open. Every morning, you can just hold it for a few minutes and your chakra will balance out. Since the chakra of the solar plexus is linked to the sun and flames, simply going outside can help. The therapeutic effects of your exercise can be maximized by meditating or doing yoga outdoors. Even going for a walk in the sunshine will still do the trick, though.

Kelley gives the planning everything he’s got, both strategically and financially. He rents a Jaguar, the height of luxury (and fast, Kelley thinks). They will drive to Boston, have dinner at Alden and Harlow in Cambridge, and stay at the Langham, Mitzi’s favorite hotel—then in the morning, after breakfast in bed, they’ll drive to Deerfield, Massachusetts, and meander through the three-hundred-year-old village. From Deerfield, they’ll head to Hanover, New Hampshire, to have lunch at Dartmouth (Mitzi’s father, Joe, played basketball for Dartmouth in 1953 and Mitzi has always felt an affinity for the place), and then they’ll drive to Stowe, Vermont, and stay at the Topnotch, a resort. From Stowe, it’s up to Vermont’s Northeast Kingdom to spend the night in St. Johnsbury. From there, they’ll go to Franconia Notch State Park, where they’ll ride the Cannon Mountain Aerial Tramway for the ultimate in foliage viewing. They’ll end with a night in charming Portsmouth, New Hampshire, a town Kelley thinks is possibly the best-kept secret in America. He has arranged for a couple’s massage in front of the fire, for them to go apple-picking, on a hayride, out to dinners at fine country inns where bottles of champagne will be chilled and waiting on the tables, and for a personal yoga instructor in Stowe and then again in Portsmouth. He has made a mix of Mitzi’s favorite songs to play on the drive, and he’s packing up pumpkin muffins and his famous snack mix (secret ingredient: Bugles!) in case they get hungry on the road.

Running Biking Yoga Stretching Drink a glass of water Morning smoothie or shake Healthy breakfast Mind/Relaxation Meditation Prayer Silence Journal Sit and enjoy Read Visualization List things you are grateful for Watch/listen to something inspiring Family/Relationships Have breakfast with family Say “I love you” to someone Send an uplifting text or email Call a friend or

In the third chapter of this “Song of the Lord,” Krishna instructs Arjuna—and us—in what is called “skillful action.” Krishna argues that activity is an inseparable attribute of finite existence. Nothing that exists in the realm of Nature is, in the last analysis, inactive. The cosmos (prakriti), which is composed of three types of primary qualities (guna), is a perpetual motion machine. If it ceased to move even for a moment, the cosmos would collapse. This view coincides with the findings of modern physics, which has revealed to us a universe that is continually vibrating. Therefore, concludes Krishna, it does not make much sense to want to abstain from action. Mere inactivity is not the answer to our existential problems. It is fine to renounce the world and dedicate one’s life to contemplating the Divine, providing one can really do it. But few people have the necessary stamina for the rigors of such a solitary lifestyle. Besides, argues Krishna, there is a better way to Self-realization (or God-realization) than renunciation. And that is to continue to be active but to act free from egoic attachment. In this way, the continuation of human life is ensured, while at the same time it is being transformed by one’s self-transcending disposition. Krishna’s activist gospel, then, does not ask us to carry on as usual. True, the karma-yogin continues to get up in the morning, use the bathroom, eat breakfast, go to work, interact with people during the day, return home, eat dinner, spend time with the family, read, listen to music, make love, and sleep. But he endeavors, by degrees, to do all this with a subtle yet significant difference: All of these actions are engaged in the spirit of self-surrender. In other words, they are all opportunities to go beyond mere egoic preferences and fixations and to cultivate instead quiet awareness and communion with the Divine. An important aspect of the practice of Karma-Yoga is the nonneurotic disinterest in what Krishna calls the “fruit” (phala) of one’s actions. Ordinarily, our actions are governed by so-called ulterior motives—those mostly hidden expectations that would see us rewarded for our deeds. For instance, by putting in an extra hour at work, we secretly, or otherwise, hope to impress the boss. By taking our children to sporting events on Saturdays, we hope for them to share our own excitement, or by sending them to medical school, we seek to live out our own dreams through their lives. By helping an elderly or blind person cross the street, we expect, below the threshold of our conscious mind, to be thanked and thus receive an emotional boost. Or, more subtly, we may do things out of a sense of duty, but without heart. In that case, our actions remain as self-involved as ever. Grim determination is no substitute for the spirit of self-transcendence.

What do you want that couldn’t wait until the morning?” Arik asked as he led the way inside. The Pride’s king headed to the bar he’d had installed in the corner of his living room. He pulled a bottle of whiskey from a shelf. He poured them each a generous dollop. “I want permission to go after the Northern Lakes Pack.” “Am I going to regret asking why?” “They’re threatening Arabella.” “Who’s that?” “Jeoff’s sister.” Arik tossed back the fiery liquid before asking with a frown, “Why the fuck would I let you start a war over Jeoff’s sister?” “Because those pricks attacked us on home turf.” A snort escape Arik. “Ah yes, that puny attempt at a kidnapping. You caused quite a stir with your antics. Part of your stunt even made it onto YouTube before we could squash it. I had to have our PR department spin a Twitter thread on how it was part of a scene being taped for a movie.” “You can’t blame me for that. I had to stop them.” He did, but what he didn’t tell Arik was he’d never once thought of the repercussions of his actions. He saw Arabella in danger and had to go to her rescue. Bystanders and witnesses be damned. “I can see why you’d feel like you had to act. I mean, they made you look silly by catching you off guard like that, but, next time, could you be a little more discreet?” “No.” Why lie? The reply took his leader aback. “What do you mean no? Discretion is a fact of life. One girl isn’t worth drawing undue attention to ourselves.” “One girl might not be, but my mate is.” Want to stop conversation dead? Drop a bombshell. “Close your mouth, Arik, before you catch flies.” Only Arik’s mate could hope to tease him like that and get away with it. Dressed in yoga pants and a sweatshirt, Kira emerged from the bedroom and perched on a barstool. “Did you hear what he said?” a still astonished Arik demanded. “Yes. He’s fallen victim to the love bug. I think it’s cute.” “I would have said impossible,” Arik muttered. “You and me both, old friend. But, the fact of the matter is, I’m like ninety-nine percent sure that Arabella is supposed to be mine.” “And the one percent that isn’t sure?” “Is going to get eaten by my lion.

After morning yoga a luminous being appeared to me in broad daylight. She walked out of the river, and I saw her

What wonder will I accomplish today? And how will it tie in to tomorrow and tomorrow, so that I may live as the hero I want to be? And today how will I seek and find the opportunity that scares me? An opportunity that has me harness some elements within that I may cross over the bridge into the other side of my existence; the one that’s begging to be unsettled, that greets the morning before the sun with a ferocious will to rise up, to inspire, to create laughter and tears from the uncovering of the magical self and the relief that I have given in to the excitingly scary, omega point pull to evolve.

He would also impose fines on useless discussions that made no sense and give money to creative people who enjoyed the morning silence.

I took a shower, threw my covers back, and slipped into bed wearing nothing but Jamie’s T-shirt. I clutched the note to my chest as I pressed the button to listen to my nightly message. I went sailing today with Chelsea, he said. I thought about your hair whipping across your face, your pink cheeks, and the huge smile you had on your face as we sailed across the bay. I just wanted you to know that I was thinking about you. I can’t get you out of my mind. I’m always thinking about you. Me too. I pressed END and reached down beside the bed to where I had set the note. When I read it again, this time I cried. Katy, my angel, I had to go to Portland. My father had a heart attack and they don’t know if he’s going to make it through the night. Please don’t leave. If I can’t get back by tomorrow, I’ll send a car and get you a flight up here. Please, please don’t leave. I have something really important to tell you besides the fact that I am completely in love with you. —J In the morning, the note was crumpled up on my chest. I got up and spread it out on the counter. I underlined the last line and then wrote WHY? underneath it. I stuffed it into an envelope and mailed to it the R. J. Lawson Winery. I laughed to myself as I wrote Attn: The Owner. I spent Sunday in my apartment, not moping. I did a yoga video, edited some of Beth’s latest article, and then devoted the afternoon and evening to a marathon of MythBusters, during which I learned that Jack’s death in Titanic was totally unnecessary. Had that selfish bitch, Rose, given up her life jacket to tie under that wooden door, it would have been buoyant enough to hold them both. Damn her. I slid into bed at seven and listened to Jamie’s latest voice mail over and over.

You may think you don’t have the space to do yoga at work or the time to stretch in the morning. Yet yoga is so versatile and adaptable, you will be amazed at how easily you can fit the following yoga stretches into your busy schedule.

In our family, we live by the Hard Thing Rule. It has three parts. The first is that everyone—including Mom and Dad—has to do a hard thing. A hard thing is something that requires daily deliberate practice. I’ve told my kids that psychological research is my hard thing, but I also practice yoga. Dad tries to get better and better at being a real estate developer; he does the same with running. My oldest daughter, Amanda, has chosen playing the piano as her hard thing. She did ballet for years, but later quit. So did Lucy. This brings me to the second part of the Hard Thing Rule: You can quit. But you can’t quit until the season is over, the tuition payment is up, or some other “natural” stopping point has arrived. You must, at least for the interval to which you’ve committed yourself, finish whatever you begin. In other words, you can’t quit on a day when your teacher yells at you, or you lose a race, or you have to miss a sleepover because of a recital the next morning. You can’t quit on a bad day. And, finally, the Hard Thing Rule states that you get to pick your hard thing. Nobody picks it for you because, after all, it would make no sense to do a hard thing you’re not even vaguely interested in. Even the decision to try ballet came after a discussion of various other classes my daughters could have chosen instead. Lucy, in fact, cycled through a half-dozen hard things. She started each with enthusiasm but eventually discovered that she didn’t want to keep going with ballet, gymnastics, track, handicrafts, or piano. In the end, she landed on viola. She’s been at it for three years, during which time her interest has waxed rather than waned. Last year, she joined the school and all-city orchestras, and when I asked her recently if she wanted to switch her hard thing to something else, she looked at me like I was crazy. Next year, Amanda will be in high school. Her sister will follow the year after. At that point, the Hard Thing Rule will change. A fourth requirement will be added: each girl must commit to at least one activity, either something new or the piano and viola they’ve already started, for at least two years. Tyrannical? I don’t believe it is. And if Lucy’s and Amanda’s recent comments on the topic aren’t disguised apple-polishing, neither do my daughters. They’d like to grow grittier as they get older, and, like any skill, they know grit takes practice. They know they’re fortunate to have the opportunity to do so. For parents who would like to encourage grit without obliterating their children’s capacity to choose their own path, I recommend the Hard Thing Rule.

stillborn baby he had held in his hands this morning. After caring for Adriana Chapman for years as she suffered one miscarriage after another, he had hoped he’d be delivering her healthy baby on Christmas Eve. She had taken excellent care of herself during her high-risk pregnancy, eating healthy, doing yoga, meditating and resting as much as possible. Then one misstep and she’d fallen down the stairs from her deck to the backyard. A freak accident that ultimately killed her baby. In all his years as an obstetrician, he’d learned to disconnect emotionally from his patients, but today he hadn’t been able to. Adriana’s

imagine your heart is just a ball you learned to dribble up and down the length of your driveway back home. slow down control it. plant your feet in the soft blue of your mat and release it is hard but slowly you are unlearning the shallow pant of your childhood. extend your body—do not reach for someone but something fixed and fleshless and certain— fold flatten then lift your head like a cobra sure of the sun waiting and ready to caress the chill from its scales. inhale—try not to remember how desperate you’ve been for touch—yes ignore it—that hitch of your heart you got from mornings you woke to find momma hysterical or gone. try to give up the certainty she’d never return recall only the return and not its coldness. imagine her arms wide to receive you imagine you are not a thing that needs escaping. it is hard and though at times you are sure you will always be the abandoned girl trying to abandon herself push up arch deep into your back exhale and remember— when it is too late to pray the end of the flood we pray instead to survive it.

Just think. There can be a day when we can linger longer in our morning meditation. A day when we can stretch, breathe and align without a phone chirping on the corner of the yoga mat. There can be a day when our gratitude practice is not confined to a time of day, but a joyful lingering with the Creator of all gifts. A day to read, to contemplate, to welcome and to allow.

. The Itinerary Friday 4:00 p.m. to 6:00 p.m.: Arrivals 6:00 p.m. to 7:00 p.m.: Cocktail hour/hors d’oeuvres 7:00 p.m.: Dinner on the deck Saturday 8:00 a.m.: Yoga by the pool/continental breakfast 10:00 a.m. to noon: Shopping in town Noon to 5:00 p.m.: Beach, lunch, pool 5:00 p.m. to 7:00 p.m.: Get ready for dinner; cocktails and snacks 7:30 p.m.: Dinner at Nautilus (suggested colors: black and/or white) 10:00 p.m.: Maxxtone at the Chicken Box! Sunday Free morning, continental breakfast Noon: Lunch at Galley Beach (suggested colors: hot pink or orange) 2:00 p.m.: Sail aboard Endeavor 7:00 p.m.: Pizza party 8:30 p.m.: Ice cream truck and fireworks on the beach Monday Departures

BREATH 1​While seated or lying down, take 30 to 40 full conscious breaths: Breathe fully in to the belly and the chest, then letting go, without force. 2​On your final exhale, let the air out and hold it out for as long as you can without discomfort. Listen to your body and don’t force it! 3​When you feel the urge to breathe again, take a deep breath in, hold for 10 to 15 seconds. Then release and relax. 4​Repeat the steps above two or three more times, paying attention to how you feel and adjusting your breath as needed. 5​Rest in this elevated state until you are ready to move on with your day. Alternatively, use the energy you just generated for your morning workout or yoga practice. Experiment with what feels right for you. Congratulations! You just influenced key drivers of your health, increased your vitality and focus, busted your stress, reduced inflammation factors, and optimized your immune system. FOR COMPLETE WHM BREATHING INSTRUCTIONS AND SAFETY GUIDELINES, SEE CHAPTER 4. MIND Your post-breathing practice state is the perfect time to program your mindset. Try this: 1​Before you get up from your breathing practice, bring up a thought in your mind like “Today I’m going to stay in the cold shower for 15 more seconds than yesterday,” or “I feel happy, healthy, and strong.” 2​Reflect on this thought and notice how your body feels. 3​If you identify any inner resistance to your intention, just keep breathing steadily until you feel an alignment between your body and mind. With practice, your sense of your inner experience, or interoception, will sharpen, allowing you to more consciously observe and control your body and mind. SEE CHAPTER 12 FOR DETAILS. COLD 1​At the end of your warm shower, turn the water to cold. 2​If you like you can start by first putting your feet and legs, than your arms, then your full torso under the water. 3​Do NOT do the WHM Basic Breathing Exercise while standing in the shower. 4​Gradually extend your exposure every day until you can handle two minutes in the cold. 5​If you are shivering when you get out, try the horse stance exercise. (See “How Long Can You Hold a Horse Stance?” for details.) Success! You just improved your metabolic efficiency, regulated your hormones, further reduced inflammation, and are enjoying the endorphins and endocannabinoids released in response to the cold.