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Lovingkindness for ourselves and the world
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May everyone be happy and safe, and may their hearts be filled with joy.
May all living beings live in Security and in Peace—
beings who are frail or stronger, tall or short, big or
small, visible or not visible, near or far away,
already born or yet to be born.
May all of them dwell in perfect tranquility.
Let no one do harm to anyone. Let no one put the life of anyone in danger.
Let no one, out of anger or ill will, wish anyone any harm.
—Metta Sutta (Suttanipata), translated by Thich Nhat Hahn
Namaste Friend!
On this cold, wintery and windy day I keep reminding myself that even though it doesn’t seem like it today, spring is on the way. With all the disharmony happening around the world it can take genuine effort to balance passion, self-compassion and caring concern. The weather can seem inconsequential compared to all that. Yet, pausing to notice our present moment experience can light our way. Simple practices are most important when life is full. So today, what are you grateful for? I am grateful for a warm home and for this community. I'm also delighted to have Raquel Currah part of Yoga Heals Us to help me continue to serve students with the sentiment that Karen began Yoga Heals Us!
If you enjoyed the Strengths Survey last month, or perhaps you missed it and have more time this week, check out the VIA Strengths Assessment and other questionnaires on the Authentic Happiness website: https://www.authentichappiness.sas.upenn.edu/testcenter
One of the surveys is a gratitude survey. Gratitude has been shown again and aging to increase wellbeing. If you want to start a gratitude practice, it can be as simple as writing, thinking about or sharing at least one thing you are grateful for once a day. Another approach is to practice Lovingkindness or Metta Meditation. It is said that when monks were having difficulty meditating in the forest that the Buddha taught them Metta meditation.
There are many versions of Lovingkindness or Metta Meditations. Some people like to craft a personal version. Feel empowered to add any words that would be meaningful to you. My teacher Richard Miller advocated for framing it in the present with “I am” and other traditions start with “May I” so I'm sharing both options for you to test out in your own heart to see what resonates with you:
I am (or may I be) free of inner and outer harm.
I am (or may I be) happy and peaceful.
I am (or may I be) healthy and strong.
I care (or may I) care for myself mindfully.
This practice can be expanded out to then think of another:
You are (or may you be) free of inner and outer harm.
You are (or may you be) happy and peaceful.
You are (or may you be) healthy and strong.
You are (or may you) care for myself mindfully.
Then expand to think of a whole community, country or all beings:
You are (or may you be) free of inner and outer harm.
You are (or may you be) happy and peaceful.
You are (or may you be) healthy and strong.
You are (or may you) care for myself mindfully.
If you find it hard to start with yourselves, try beginning with the second verse. Think about a beloved family member or friend or wisdom figure, then turn that loving attitude and feeling to yourself.
Extra bonus: If you share what you are grateful for you get to feel the blessings again and gift someone else in your life with a meaningful moment.
In Yoga and Well Being,
Susanne
PS: Karen loved the mantra Lokah Samastah Sukhino Bhavantu (लोकः समस्ताः सुखिनो भवन्तु), a prayer for global well-being.
Translation:
May everyone in the whole world be free from suffering,
May all beings everywhere be happy and free, and may the thoughts, words, and actions of my own life contribute in some way to that happiness and to that freedom for all.
May all beings, everywhere, be free and happy.
Here are three versions with music:
Photo from one of my morning walks to Narraganset Bay at sunrise after a storm created a new channel.
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Discover New Classes Alongside the Time-honored Yoga Heals Us Courses!
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We're thrilled to share some exciting updates at Yoga Heals Us! We've added new classes to our schedule and launched our on-demand video library, giving you even more ways to experience the healing benefits of yoga. Visit yogahealsus.com to explore all the new offerings!
We're expanding our class offerings to better serve our community. Check out these new additions:
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Yoga Re-Fit is designed specifically for individuals with neurological conditions such as stroke, brain injury, and progressive neurological diagnoses such as Parkinson’s, Multiple Sclerosis, and Lupus.
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Chair Yoga for Pain Care: This gentle class focuses on relieving chronic pain through targeted movements, mindful breathing, and relaxation techniques. Learn strategies to manage pain and improve your quality of life.
Our longstanding classes continue with our next session starting in March:
- Adaptive Yoga on the Mat: This class adapts traditional yoga poses for individuals with varying levels of mobility, allowing everyone to experience the benefits of a mat-based practice.
- Chair Yoga for Every Body: This welcoming class is for people of all bodies and abilities. It emphasizes accessibility, gentle movement, and building strength and flexibility.
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Introducing the On-Demand Library at Yoga Heals Us!
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Access over 100 (and growing!) therapeutic and adaptive yoga videos 24/7/365 with a Yoga Heals Us membership. Our library is regularly updated with new content to help you find the perfect practice for your needs.
How does it work?
With a monthly membership, you’ll have unlimited access to our growing library of video files. Choose the membership option that best suits your preferences and budget starting at only $10 a month for either a Chair Yoga or Adaptive Yoga on the Mat membership.
Try it FREE!
Take advantage of our FREE 7-day membership for new members to explore the platform before committing to a membership. We welcome your feedback on how we can best serve you with therapeutic and adaptive yoga classes, whether you choose to become a member or if now isn't the right time.
Visit Yoga Heals Us! today to learn more, sign up for classes, and start your free trial of our on-demand video library.
We look forward to practicing with you!
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Yoga Re-Fit: Chair Yoga is designed to bridge the gap between rehab and fitness offering a safe and accessible way to experience the numerous benefits of yoga from the comfort of your own home. It is for any body and any ability who is living with a neurological injury or illness such as stroke, brain or spinal injury, Parkinson's, or Multiple Sclerosis.
Why Yoga for Neurological Conditions?
Research has shown that yoga can be particularly beneficial for individuals recovering from a stroke, living with a brain injury, or managing a progressive neurological diagnosis. Studies suggest that yoga can help improve:
- Motor function: Yoga can enhance strength, balance, coordination, and range of motion, which are often affected by neurological conditions.
- Cognitive function: Mindful movement and breathing practices can improve focus, memory, and attention.
- Mood and emotional well-being: Yoga can reduce stress, anxiety, and depression, promoting a greater sense of calm and well-being.
- Sleep quality: Regular yoga practice can lead to better sleep patterns.
- Pain management: Yoga can help manage chronic pain through gentle stretching and relaxation techniques.
- Social connection: Participating in a group class, even virtually, can foster a sense of community and support. Yoga Heals Us offers
The class will be taught in a sitting position with options for using imagination to move a “limb of opportunity”, use of props, and options for moving in and out of your seat. The benefits of yoga will be evident after your first class!
Your situation is unique but you are not alone. Join us for breath, movement, and meditation in a supportive and encouraging environment.
About the instructor:
Raquel Currah has over 30 years of experience as a physical therapist specializing in neurological rehabilitation. Physical therapy provides a scientific, evidence-based framework for understanding how neurological conditions affect movement and function. Raquel began practicing yoga in 1995 and recognized that yoga’s emphasis on body awareness, improved breath control, and enhanced mental concentration makes it particularly effective for neurological rehabilitation. She completed her training as a registered yoga teacher in 2012 and continues to pursue education related to yoga for special populations. Raquel is eager to share adaptive yoga with individuals with neurological conditions to help rebuild neural pathways, explore new movement strategies, and build resilience.
Class Details:
- Start Date: March 5th
- Format: Virtual (accessible from anywhere with an internet connection)
- Level: All levels welcome (no prior yoga experience necessary)
Sign Up Today!
Ready to experience the transformative power of yoga? Go to Yoga Heals New Yoga Re-Fit Course and reserve your spot today. Space is limited, so sign up early!
Everyone deserves access to the healing benefits of yoga. We look forward to welcoming you to the Yoga Heals Us community!
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Yoga Heals Us March–April Sessions
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8 Week Series
TUESDAYS: 5:00–6:15 p.m. ET—Gentle Adaptive Yoga
9 weeks: March 4, 11, 18, 25, April, 1, 8, 15, 22, 29
THURSDAYS: 9:30–10:30 a.m. ET—Chair Yoga for Every Body
8 weeks: March 6, 13, 20, 27, April 3, 10, 17, 24
NEW! 4 Week Series
WEDNESDAYS: 10–11 a.m. ET / 9–10 a.m. CT—Yoga Re-Fit Chair Yoga for Every Body
4 weeks: March 5, 12, 19, 26
TUESDAYS: 11:00–12:00 a.m. ET—Chair Yoga for Pain Care
4 weeks: April, 8, 15, 22, 29
To join our live courses on Zoom sign up BEFORE the first date of the class. If the course has already begun please contact susanne@yogahealsus.com to join. We’re happy to include you!
Please see the Yoga Heals Us website for details or connect via email at susanne@yogahealsus.com.
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Let us know how we can serve you. Connect today!
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Susanne Murtha, C-IAYT, ERYT500, TIYT, NBC-HWC, CPMC
Certified: Yoga Instructor, Yoga Therapist, National Board Certified Health and Wellbeing Coach, Pain Management Coach
susanne@yogahealsus.com • 518-796-3755
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