Daily Morning Sadhana in October

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Got Yoga? Sauna? Ceremony? Creativity? We do! Start each day the Jen-Mitsuke & Jiyu way!

We invite you to join us 7 days per week during the month of October for morning sadhana at our extremely well-appointed and pleasant home studio in Denver. We encourage you to undertake a diverse and individually-appropriate practice that helps to ground you and serve that which is most meaningful to you in life.

Feel free to include kriya, pranayama, meditation, strengthening exercises and restoratives in your yoga routines! We have a plethora of specialized equipment for your enjoyment. You are also welcome to do creative work during that time if your schedule does not permit staying the full morning. Need help tailoring your personal practice or incorporating additional creative or healing elements? Set up a private session with Jen.

Creative Hour will consist of puja, chanting and drumming/rattling followed by 40 minutes to spend as you choose for personal journaling, dream analysis, artwork, movement exploration, etc., and ending with a neuroplasticity-stimulating meditation for happiness and resilience.

You may attend whatever times work for you, but please refrain from arriving or departing during group savasana, ceremony or meditation times (8:30-8:45, 9:00-9:15, 9:55-10:00). 45-minute IR sauna sessions can be booked (at least 24 hours in advance) as early as 5:30am and finishing as late as 10:45am.

We are looking to foster a sense of regularity and support in community, so we only offer monthly subscriptions. Our friends from out of town or locals looking for a retreat may purchase 7-day memberships on a space-available basis. We will be a group of 10 or less.

Please note, there will be no practice on October 25, 26 and 27th (Friday-Sunday) as Jen will be traveling for her PhD studies. Otherwise, Jen leads the daily chanting, puja, drumming/rattling & meditation. Additionally, she will teach TIAVY self-practice from 6:30-8:45am on Wednesdays and Sundays. At other times Jiyu is there to supervise as Jen practices alongside you. ūüôā

Schedule:

  • 6:00am–Doors Open
  • 6:30am–Ashtanga Vinyasa Invocations
  • 8:30am–Group Savasana & Closing Chant
  • 8:45am–Tea & Satsang
  • 9:00am–Puja & Ceremony
  • 9:15am–Creative Free-Time
  • 9:55am–Closing Meditation
  • 10:00am–Bring Your Best Self Out Into the World!

Investment:

  • October Unlimited (includes 2 IR sauna sessions) — $180
  • 15-day Punch Card (expires end of October 2019) — $150
  • 10-day Punch Card (expires end of October 2019) — $120
  • 7-consecutive-day Punch Card (sign up for October dates) — $80
  • 5-pack IR sauna 45-min Session — $75
  • Single IR sauna 45-min Session — $20

Click here for additional details and registration!

Jen-Mitsuke is headed Back-to-School!

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Congratulate me!¬† ūüėȬ† Jiyu is toasting to my future as a PhD student (yet again!) at Pacifica Graduate Institute in California.¬† I will be studying Depth Psychology with a concentration in Integrative Therapies and Healing Practices. ¬†

In working on the curriculum for my TIAVY (trauma informed ashtanga vinyasa yoga) teacher training this past summer, I realized just how committed I am to spreading the word about trauma and how we all need to whittle away at our own ever-replenishing load!  It became clear to me that I wanted to integrate some shamanic and expressive modalities into the yoga and psychotherapeutic-neuroplasticity framework I have been developing over the past 6 years, so this program seems to be right up my very interdisciplinary alley!  

I’m hoping to meet a lot of inspiring colleagues from various healing professions and learn a lot.  The first time around (2000-2004 at Princeton University studying neuroscience), I wasn’t far enough along on my own path to feel confident of making my own contribution to the field.  It was fascinating, but it seemed like I was just doing more of what my predecessors did and not likely to make a lasting difference in peoples’ lives.  I was still meandering towards my deeper purpose. 

My own illness, subsequent contemplative trainings and counseling degree have added to my way of understanding the healing process, with all of its universals and particulars.

I hope to stand with myself and others on their healing journeys and expand my ability to tap in to Spirit, the unconscious, conscious relationship, and eastern and western techniques for nervous system regulation in my sessions and workshops.  I increasingly hope to attract students and clients looking to make a profound investment in their intrinsic intuitive, relational and creative abilities.  

I will be traveling to CA monthly but remaining in Denver at other times so stay tuned for upcoming offerings!¬† And please sign up for my blog and email list if you have not done so already ūüėȬ†

Morning Mini-Retreat Update

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Hi Friends, Jiyu and I are so enjoying our morning mini-retreats and hope you can make it to experience a very complete practice, which will then inform any one of the practices you do in the future! We have added options for 2 days/week, a 5-pack, and a single drop-in, depending upon your schedule. Please see full details here.

Jiyu also wants me to let you know that in the cases pictured, the students asked him to do these particular assists. He does not want you to feel that he will be giving paws-on assists without your explicit consent and guidance ūüėČ After all, we teach TIAVY (trauma informed ashtanga vinyasa yoga)! Looking forward to practicing with you.

Morning Self-Practice Retreats in June & July!

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Get pumped for summer! ūüėČ

INTRODUCTION–

Wishing you could go on a tropical yoga retreat, but have to stay home and work?  Join the club.  Get more benefit and less food poisoning by joining Jiyu (the teacher) and me (your dedicated fellow practitioner) for one or more 5-weekday morning self-practice retreats at our home in Denver!  (Can’t pull off 5 days in a row? Jiyu and I still want you to have a taste of the delicious nectar of this experience, so we have devised drop-in or 5-pack experiences for students we have worked with in the past. We just ask that you thoroughly familiarize yourself with the protocol laid out here so that the flow is not interrupted for those of us already in the groove.)

I was listening to neuroscientist Richie Davidson in an interview lately, and he mentioned how much more potent retreat practice is for making modifications to brain structure and function.  I have felt this on my many extended retreats.  Although we will not be secluding ourselves for long periods, we will nonetheless propel ourselves into full potential mode with this amazing morning routine, providing a combination of the most potent practices plus a warm and friendly community vibe that we feel is essential for most of us to experience optimal benefit. 

The mini-retreats will take place weekdays from Monday June 3rd through Friday July 12th.  Start your day with a brief puja and shamanic invocations to sanctify and empower the space for healing, then dedicated time for kriya and asana, tea with friends, 3 kinds of meditation and pranayama! I have developed this schedule based on recommendations from my principal teachers Richard Freeman, Mary Taylor, Jennifer Hinton & Patrice Bazile as well as my own long-term practice and the scientific research on healing and neuroplasticity.

I am looking so forward to doing this that I am sure it will be my best summer ever! And Jiyu is sure it will be his best yet as well (after all it is his first)! Be prepared to relish some puppy kisses as Jiyu matures in his teaching role. In that regard, his ideas of trauma-informed adjustments are a little different than mine, and once in a while you might end up with a dog and/or bone on your mat, but he gives paws-on assists (like those in the photos) only with your explicit consent and very careful direction! Usually he aids you by his fantastic demonstrations of care-free relaxation. ūüôā

DATES–

The 6 available self-practice retreats are Monday-Friday (no moon days observed). If you are not able to make it every day that is up to you, though I would encourage you to think of this as a special opportunity to practice more consistently and intensely than you may normally be able to do. You may sign up for any number of weeks:

  1. June 3-7
  2. June 10-14
  3. June 17-21
  4. June 24-28
  5. July 1-5
  6. July 8-12

DETAILED SCHEDULE–

  • 5:55am Morning Puja
  • 6:00am Pranayama
  • 6:30am Zazen Meditation*
  • 6:45 Metta Meditation*
  • 6:55 Competent Protector Meditation*
  • 7:00 Ashtanga Invocation, Kriya & Asana
  • 8:57am 4-minute Quiet Meditation*
  • 9:01am Utplutih & Group Savasana*
  • 9:15am Closing Chant & Tea with Friends

*Please do not come or go during the silent periods (6:30-7:00 or after 8:55).

PRACTICES–

Morning Puja: We will delineate our sacred space through the invocation of the King of the Nagas, the ultimate support, invite Ganesh to have a seat in our sacred space, and then call in benevolent spirits from the 4 directions and 3 realms to be with us and bring their wisdom, compassion, skillful means, guidance, help, healing and curative energies while we practice together.

Pranayama: If you have been given a breathing practice by a competent teacher, please feel free to do it. If not, you can schedule a private lesson with me live or on Skype to develop one, or you could download Richard Freeman’s Yoga Breathing (2 CD/ MP3 set) onto your phone and bring earphones to do CD 1 or 2 with him. (The first 3 practices take about 30 minutes and would be a great start for anybody who is new to pranayama. You can do them sitting up or laying down.)

Zazen Meditation (15 min): This is seated (or standing if needed) meditation on breath and posture. If you have your own silent meditation practice, you are welcome to do that during this time.

Metta Meditation (10 min): This is compassion meditation, which has the potential to very deeply change our way of relating in the world. If you are familiar with this practice, implement your favorite method. Otherwise a script will be included in the chant download.

Competent Protector Meditation (5 min): This exercise is meant to restore healthy attachment, which is a prerequisite for most all forms of healing. It has been recommended by neuroscientists, trauma therapists and shamanic healers alike. You will visualize a real or imaginary being capable of providing you with protection, support, companionship, wisdom, warmth, and all else that you need. You will bask in the feelings associated with that support in order to retrain the nervous system to feel safe and cared for, which will allow your own innate healing mechanisms and life talents to gain a stronger foothold in this universe.

Kriya & Asana: Kriyas you might want to practice before coming include skin brushing, oil pulling (swishing sesame or coconut oil in the mouth for 5-20min–do NOT swallow!) during your shower (possibly warm with a 30-second cold rinse at the very end to invigorate the nervous system), salt water flush, or while here, kapalabhati and uddiyana bandha kriya… (Need a brush-up or want to learn more? Schedule a lesson with me live or on Skype. For those signed up for a mini-retreat, I am offering a 50% discount on private lessons.)

You will be encouraged to enter finishing postures (following backbending) with 20 minutes remaining. These are some of the most detoxing and rejuvenating postures when we take our time with them. If not inverting, you are of course welcome to do restoratives, etc., just as you are welcome to make the rest of the practice your own. I have slings and every prop I’ve ever seen available for your enjoyment.

We will sit for 4 minutes following the yoga mudra/ujjayi postures prior to utplutih. At this point in the practice it feels most natural to sit quietly. We will then reap the benefits of a nice long savasana.

Tea with Friends (15 min): Time for satsang (spiritual company), a light snack if you want to bring one, and fun with the puppy. I will need to get ready for work by 9:30.

INVESTMENT & REGISTRATION–

Each week will cost $50, or if you want to go all-out, you can sign up for all 6 weeks for the discounted price of $250. There will be no refunds for missed days, and if you register but then cancel within 48 hours of your start date, you will still be responsible to pay for the week. You must register by reading and signing this form by Sunday 12-noon prior to the week you intend to practice in order to ensure that there is room. You will then get the exact address (near Water World, 84th & Pecos) and final details from me.

For those unable to book a full week, drop-ins are available for $25/day, 2x/week for $40, or if you plan on coming 5 or more times this summer, you may purchase a 5-pack for $85 upfront, good through July 12th. No refunds. Please follow the protocol above, registering by noon on Sunday before the week you first wish to attend so that I have time to plan and send you the infos.

Jiyu and I are looking forward to practicing with you!!! ūüôā

200-hr Trauma-Informed Ashtanga Yoga Teacher Trainings in 2019!

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Early bird pricing until April 15th…

In these intensive trainings, we will explore key concepts in trauma healing and apply them directly to our yoga practice. We will study fundamental features of trauma physiology and gain awareness of how culture, philosophy, the practice environment and student-teacher relationships influence the nervous system and perpetuate or alleviate trauma in ourselves and others. Most exciting of all, we will investigate how elements of Ashtanga Vinyasa Yoga (such as bandha, mudra, pranayama, visualization and chanting) can fit in alongside some of the most ground-breaking trauma theories available, potentially enhancing evidence-based yoga interventions for PTSD. While trauma robs us of our capacity for joy, spontaneity, empowerment and connection, rehearsing these in our practice can serve as a potent daily reminder of our nearly unfathomable potential to live and to give. By inquiring deeply into neuroscience, psychology, yoga technology, our own personal circumstances and deepest intentions, we will begin or continue the never-ending journey of constructing a practice that truly serves us and our world.

Information and application here!

Om gam ganapataye namah!

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sri nerd ganesh

Greetings, everyone!  Thank you for visiting my blog.  I hope it will contribute in some way to true happiness and freedom for all beings.

Ganesha is here to get us off to an auspicious start. ¬†He blesses beginnings and is often said to be the remover of obstacles. ¬†Our material on this blog will address many issues that tend to be seen as hindrances: ¬†sickness, physical limitations, modern worldly commitments, relationship¬†complexities, change and loss, character flaws, habits or addictions that appear to get in the way of our practice or¬†ability to live fully… ¬†They say the trick is to regard the “problem” as Ganesh himself, giving us the chance to behold it with greater respect and allowing for the possibility of learning and growing from it with humility and gratitude.

In this photo Ganesh¬†is looking quite studious, and in fact he is said to be Intelligence itself. ¬†We could all use more of that! ¬†Or perhaps I should just speak for myself… ¬†Well, even in his case, this lesson was hard-won as is illustrated by the following story, a version of which is often told by my teacher:

Shiva (Ganesha’s father) was needing¬†to go out to perform some godly¬†duties and didn’t want to leave his wife, Parvati (Ganesha’s mother) unattended. ¬†He asked Ganesh to guard the door and be sure not to let anybody in. ¬†As a test, he came¬†disguised a few different ways and was very pleased to find Ganesh unrelenting in this task. ¬†Shiva then felt reassured that everything was taken care of¬†and was gone for quite a while. ¬†Upon arriving back home excited to see his wife, he found that Ganesh refused to let¬†him¬†in! ¬†No matter what he tried (entreaties, subterfuge, force…), he could not gain entry. ¬†In a fit of frustrated fury, he sliced the boy’s (human) head off. ¬†Needless to say, this did not go over well with Parvati and the homecoming festivities were further delayed. ¬†Eventually they found an elephant, and Ganesh was outfitted with a new head. ¬†After that he learned to get to the heart of the matter and not take things so literally (or seriously).

It’s astonishing to see how easy it is to develop fundamentalist attitudes and adhere to them¬†even when they don’t apply. ¬†We see this happening in the yoga world all the time when we¬†hear a¬†certain¬†instruction meant for a particular person in a specific situation and we turn it into a universal rule and try to impose it on everybody. ¬†Without understanding that the external posture¬†is there to serve¬†internal processes that can¬†lead to open awareness and¬†end all suffering, we try to cram¬†our¬†bodies into forms fabricated from fantasy¬†and inflict¬†more suffering on¬†ourselves and others. ¬†We then waffle¬†to the opposite extreme, telling our entire¬†social media network¬†that this style of asana is injurious, nonsensical and definitely not meant for me… ¬†We are¬†forgetting its (and our) ultimate purpose (and potential). ¬†Even the best technique will fall short unless we take it in,¬†digest and assimilate it in a way that is appropriate for us. ¬†It is far more challenging to look at our individual circumstances critically and use our own capacities to respond creatively and adaptively to them…

This brings me to Ganesha’s ears, which are quite large for divine listening. ¬†Listening (with any of our senses) brings us into the present moment and our unique reality.¬†¬†Rehashing the past, dreading or hankering after imagined scenarios in the future, and tugging at¬†our experience¬†right now wishing for it to be other than it is (or as other people tell us it ought to be) are all recipes for distraction and dissatisfaction. ¬†When we listen (be it to our bodies, other beings or our environment), we can act in skillful or even enlightened ways that¬†ultimately benefit us all.

We all want to be happy and discover the real cause of happiness.  The more I study various long-standing and apparently legitimate practice/wisdom traditions and interact with those who have truly immersed themselves in them, the more convinced I become that this goal is realizable and not some New Age magical thinking.  When we inquire deeply and sincerely, guidance comes, whether we see it as such or not.  May we explore together and find our own ways.  May we perceive bumps in the road as little jabs from the tusk of Ganesh and continue on the path with a more open heart and better sense of humor!