Article

April 2025

FASCIAL MANEUVER OF THE MONTH

Tension in your jaw?
Not only your jaw will release – feel into your neck, hips and toes 🙂

YOGA POSE OF WEEK I

SIDE INCLINE PLANE VARIATION

Monday 31.03.
Joy
Flow

Wednesday 02.04.
Peace
Slow Flow

Thursday
Open Theme
Yogis Choice

Friday
Love
Flow

YOGA POSE OF WEEK II

Monday 07.04.
Make Friends
Flow

Wednesday 09.04.
Self-Respect
Flow

Thursday 10.04.
Open Theme
Yogis Choice

Friday 11.04.
Balance Action & Rest
Slow Flow

YOGA POSE OF WEEK III

Monday 14.04.
Self – Care
Flow

Wednesday 16.04.
Self – Love
Slow Flow

Thursday 17.04.
no class

Friday 18.04.
Self – Appreciation
Flow

YOGA POSE OF WEEK IV

Monday 21.04.
Balance inside & out
Slow Flow

Wednesday 23.04.
Flow in & out of Tree
Flow

Thursday 24.04.
Open Theme
Yogis Choice

Friday 25.04.
Standing Balance
Flow

YOGA POSE OF WEEK V

Monday 28.04.
Witness
Flow

Wednesday 30.04.
Allow
Flow

Thursday 01.05.
No Class

Friday 02.05.
Release
Slow Flow

Article

March 2025

FASCIAL MANEUVER OF THE MONTH

Congestion,
Sinus Problems,
Allergies?
Here is the right Fascial Maneuver for you!

YOGA POSE OF WEEK II

Monday 10.03.
Blessings to your Hips
Flow

Wednesday 12.03.
Release & Restore
Flow

Thursday 13.03.
Open Theme
Yogis Choice

Friday 14.03.
Grateful to Feel
Slow Flow

YOGA POSE OF WEEK III

Monday 17.03.
The Power of Choice
Flow

Wednesday 19.03.
Effortless is the Response
Slow Flow

Thursday 20.03.
Open Theme
Yogis Choice

Friday 21.03.
Ease is the Response
Flow


YOGA POSE OF WEEK IV

Monday 24.03.
Step-by-Step
Slow Flow

Wednesday 26.03.
Connect to the Midline
Flow

Thursday 27.03.
Open Theme
Yogis Choice

Friday 28.03.
Feel the Magic
Flow

Article

What does Change & Love Feel, Smell, Sound Or Taste Like?

My dear Global Yoga Community,

A new friend of mine from the Human Garage where I do Community Meet-Ups with inspired me to write about this.
It was not particularly CHANGE she was talking about, but it doesn’t matter what you pick, it is about the inquiry within and giving it up to the universe.
It goes for example like this:
Ask 3 times: ‘Universe what does change smell like?’
Then wait 3 days for the answer – the universe will give/send you a sign.
To some of us change brings feeling of anxiety up and for others excitement. So it is also about perception, because both of the feeling have the same energy level. What does LOVE sound like to you?

I don’t know what is more interesting to you to go into exploring more – Love or Change?
Pick one. I would love to hear what you found out for yourself as you explore your senses. There is obviously no right or wrong – just a beautiful variety, like the colors of the rainbow.

I decided this is the last blog I wrote in this form.
I feel the excitement of change and will do something different on this page 🙂

Monday 03.02.
Pubis – 12. Thorasic
Flow

Wednesday 05.02.
Sternum – Atlas
Slow Flow

Thursday 06.02.
Open Theme
Yogis Choice

Friday 07.02.
Ribcage
Flow

Monday 10.02.
Let go & Fill in
Slow Flow

Wednesday 12.02.
Love Intention
Flow

Thursday 13.02.
Open Theme
Yogis Choice

Friday 14.02.
No Class

Monday 17.02.
Fill The New Found Space
Flow

Wednesday 19.02.
Fill The New Found Space
Flow

Thursday 20.02.
Open Theme
Yogis Choice

Friday 21.02.
Fill The New Found Space
Slow Flow

Monday 24.02.
Yogis Choice
Flow

Wednesday 26.02.
Yogis Choice
Slow Flow

Thursday 27.02.
Open Theme
Yogis Choice

Friday 28.02.
Yogis Choice
Flow

Thank you for reading my blogs in the past 🙏

Love & Gratitude

Nicole

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Article

Meaning & Perception Of Space

My dear Global Yoga Community,

Lately I have been contemplating about space. Space within us, around us and all aspects of it. We use the word quite often like:
making physical space – for oneself, others, things
creating space – physically within oneself or in sense of time for others or things
being in an other space mentally
feeling space around oneself or within
space between thoughts
spacing out
observing space
need of personal space

I think the list can go on and is something worth exploring on and off the mat.

* * *
What Does Space Mean
Space, in its various forms, is more than emptiness – it is a dynamic entity that holds relationships, possibilities, and meaning. Whether external or internal, space shapes how we interact with the world and ourselves, making it a foundational aspect of existence.

The concept of “space” encompasses various meanings depending on context – ranging from the physical and tangible to the emotional and abstract. Here’s an exploration of its layers:

PERSONAL SPACE
Personal space refers to the physical and psychological boundaries individuals maintain to feel secure, comfortable, and autonomous.
*
Physical Boundaries:
The immediate area surrounding a person, often called their “bubble.”
Varies across cultures, contexts, and relationships (e.g., intimate space, social space, public space).
Protects privacy and provides comfort – violations can lead to discomfort or stress.
Emotional Space:
The mental boundaries that allow individuals to process feelings and maintain individuality in relationships. A need for alone time or solitude to recharge and reflect.
Relational Dynamics:
The negotiation of space in social settings, such as proximity in conversations or shared living arrangements.
Respecting personal space fosters trust and mutual respect.

BEING IN SPACE
This idea relates to the experience of occupying or existing in a specific environment, often emphasizing context and the nature of the space.
*
Physical Presence:
Existing in a location, such as a room, park, or even the vastness of outer space.
Involves sensory engagement – seeing, hearing, touching, and feeling the surroundings.
Outer Space:
A more expansive interpretation, referring to the universe beyond Earth. The experience of being in space involves awe, a sense of scale, and often a humbling perspective of humanity’s place in the cosmos.
Symbolic Presence:
Being in a space can imply participation or belonging, such as “being in a creative space” or “a safe space.” A state of engagement with the environment or community around oneself.

THE SPACE WITHIN
This refers to the internal dimensions of a person – their thoughts, emotions, and spiritual essence. It often connects to introspection and self-awareness.
*
Mental Space:
The capacity to think, imagine, and dream.
A quiet, internal domain that allows for creativity, problem-solving, and personal growth.
Emotional Space:
The ability to process and hold emotions, whether they are one’s own or those of others.
Creating space within oneself for empathy, compassion, or healing.
Spiritual Space:
The inner realm where one connects with a sense of purpose, meaning, or the divine.
Often cultivated through practices like meditation, prayer, or reflection.

Monday 06.01.
Personal Space
Flow

Wednesday 08.01.
Personal Space
Flow

Thursday 09.01.
Open Theme
Yogis Choice

Friday 10.01.
Personal Space
Slow Flow

Monday 13.01.
Space Within
Flow

Wednesday 15.01.
Space Within
Blind Flow

Thursday 16.01.
Open Theme
Yogis Choice

Friday 17.01.
Space Within
Flow

Monday 20.01.
Safe Space
Slow Flow

Wednesday 22.01.
Safe Space
Flow

Thursday 23.01.
Open Theme
Yogis Choice

Friday 24.01.
Safe Space
Flow

Monday 27.01.
Space – Time
Flow

Wednesday 29.01.
Space – Time
Flow

Thursday 30.01.
Open Theme
Yogis Choice

Friday 31.01.
Space – Time
Slow Flow

I am grateful for the safe space we share where we can be our authentic selves 🙏

Love,

Nicole

Article

Slowing Down & Getting The Intention Into Flow

My dear Global Yoga Community,

In the last two months I found myself not catching a breather with all that has been going on in my life. I know I am not the only one who has been hit right and left with daily tasks and other challenges.
Even though I tried to stay true to myself, it was difficult at times not to get swept away by the craziness of the world as well as of the people close and around me.

This morning I received this poem above from a dear friend of mine and it reminded me of what this time of the year is about and it reflects how I have been feeling.

Here is the translation:
“Stand still and don’t rush and look at the small, quiet light.
Just have time for yourself to be completely carefree.
Let your senses rest and have the courage to do nothing.
Let this wind world turn and have the heart not to see it.
Be human again and child again and feel how happy children are.
Then you are separated from all haste on the way to Advent.”

* * *

Since I have been back home I felt I needed to find my own flow to keep up with things in my pace; not feeling pressured by what is going on around me, my own perfectionism and need to please.

Slowing down amidst the chaos is a radical act of self-kindness. It’s about recognizing that productivity and purpose don’t always align with constant motion. Instead of being swept up in the rush of “everything that should be done,” slowing down allows space to reconnect with what truly matters – your own flow, your authentic rhythm.

Finding your flow means tuning into the pace that lets you align action with intention. It’s not about ignoring responsibilities but about approaching them from a place of care, not pressure. When you honor this flow, you give yourself the gift of presence, allowing moments of peace to guide you instead of the relentless pull of urgency.

Being good to oneself in this process isn’t indulgent – it’s essential. It means listening to your needs, embracing rest without guilt, and creating a life that nourishes your spirit instead of draining it. Slowing down becomes a practice of resilience, a way to stay whole in a world that often demands fragments.

With all of this in mind it is easier to listen within and be good to myself and do what resonates with it.

The last years I was earlier with our intention setting, but it is never too late 😉

Monday 09.12.
Physical Intention
Slow Flow

Wednesday 11.12.
Physical Intention
Flow

Thursday 12.12.
Open Theme
Yogis Choice

Friday 13.12.
Physical Intention
Flow


Monday 16.12.
Emotional Intention
Flow

Wednesday 18.12.
Emotional Intention
Flow

Thursday 19.12.
Open Theme
Yogis Choice

Friday 20.12.
Emotional Intention
Slow Flow


Monday 23.12.
Mental Intention
Flow

Wednesday 25.12.
Mental Intention
Slow Flow

Thursday 26.12.
Open Theme
Yogis Choice

Friday 27.12.
Mental Intention
Flow

Monday 30.12.
Mental Intention
Slow Flow

I am wishing you all a wonderful & peaceful Season filled with gratitude.

Love & Gratitude

Nicole

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Article

Innocence Equals Awareness

My dear Global Yoga Community,

I was listening to the recording of David Whyte’s first Sunday of three about “A matter of life and death”. It strikes me interesting that I signed up for it before my mother died and now listening to it he talks about his mother’s death.

But what really hit home was what he said about innocence, not being naivety, but rather a deeper form of awareness.

That’s a beautiful way to put it. Innocence often gets confused with naivety, as if it implies an absence of experience or knowledge. But true innocence, in this deeper sense, is more about a conscious choice to see the world with an open heart and a sense of wonder, despite understanding its complexities. It’s a kind of awareness that allows for compassion and hope without denying the darker realities of life.

Innocence as awareness means that a person sees things as they are but chooses kindness and authenticity, embodying a purity of intention that isn’t rooted in ignorance but in mindful optimism. It’s like choosing to stay grounded in what’s good and meaningful, even when confronted with what isn’t.

For me it is a whole new perspective that is gentle and powerful at the same time. If you still get a chance to sign up for this series, I can only recommend it. It is inspiring, thought provoking and beautiful.

Wednesday 13.11.
Innocence
Blind Flow

Thursday 14.11.
Open Theme
Yogis Choice

Friday 15.11.
Innocence
Flow

Monday 18.11.
Innocence
Flow

Wednesday 20.11
Innocence
Flow

Thursday 21.11.
Open Theme
Yogis Choice

Friday 22.11.
Innocence
Slow Flow

Wednesday 27.11.
TBA
Flow

Thursday 28.11.
Open Theme
Yogis Choice

Friday 29.11.
TBA
Flow

I don’t know about you, but I choose to be innocent 🙂

Love,

Nicole




Article

A Matter of Life & Death

My dear Global Yoga Community,

I recently was invited to an online seminar from David Whyte again and was very intrigued by the title. As I was reading the introduction to this Sunday series you see below, I felt the urge to share it with you.
I love how he expresses the journey to change.

* * *
“A Matter of Life and Death is a title that allows me the excuse to work with all the things that are so important to us, but that often lie beneath the immobility of our every day habits and little addictions, waiting to be touched, brought to life and then brought out into a waiting world. One of the most difficult gifts a human being can give themselves is the self-permission to pursue a life they have intuited might be possible for themselves, but where they have not dared to grant themselves a real beginning. 

With just a little courage, and with just a little willingness to die a tiny bit everyday from our present lives we can start to uncover the as yet hidden place from which we can begin. Underneath the constant busyness, the refusals to hear the call: underneath all of our often misplaced priorities, beyond the boredom that arises from our operating on automatic, each of us has a ground onto which we can step and from which we can step into a new adventure.

But no matter our grand designs or far-off goals, the ability to bring our gifts to light is often dependent on the subtle, everyday art and practice of saying hello and saying goodbye in the crucial, often life changing moments of our every day.”
~ David Whyte (Three Sundays in November)
* * *

When I was writing all of this on Sunday 29.09., I didn’t know that I would be called the next day to be apart of a matter of life or death in my family. Nor did I have an idea what transformational experience this would bring to me. Further more I feel it will keep on changing and molding things in various parts of my life for the future. I can feel how sadness and joy is the same spectrum of energy and how my perspective changes it one way or the other.
I am feeling deep gratitude.

Wednesday 02.10.
Recording
Flow

Friday 04.10.
Recording
Flow

Monday 07.10.
TBA
Flow

Wednesday 09.10.
TBA
Flow

Thursday 10.10.
Open Theme
Yogis Choice

Friday 11.10.
TBA
Slow Flow

Monday 14.10.
TBA
Flow

Wednesday 16.10.
TBA
Slow Flow

Thursday 17.10.
Open Theme
Yogis Choice

Friday 18.10
TBA
Flow

Maybe this resonates with you as much as it does with me, and you will join also this promising November event 🙂

Love,

Nicole

Article

The Art Of Resting

master of resting

My dear Global Yoga Community,

I always plan on having a day off to not do anything or just the things I feel like doing. But then there is something that I see that needs to be done or something comes up and that day “is taken from me again”. Of course all this comes back to setting boundaries for yourself, self-care, self-love, worthiness, …

I believe that is why it is easier to do nothing or to do what our heart desires when we go on vacation. There we are more likely to open up to new experiences, have other interactions and generally feeling more alive and inspired.
Can we maybe have a little one or two day self-retreats in our home? Approaching it with the same mind-set like going on vacation without needing to pack? 🙂

I started recently to change my language when I talk to myself or to other people.
Instead of saying ‘I have to’, ‘ I need to’, ‘I should’ and replace it with ‘I CHOOSE TO or ‘I DO IT WITH EASE’.
For example, instead of saying “I have to go now “, I say “I choose to go now”. Try it, and see how that feels to you. For me it feels empowering and positive and takes some of the pressure away.

Some of you might be better in taking time for yourself than others. Here are some thoughts about it. I am sure that they are not new to you, but I think a good reminder.

The concept of “The Art Of Doing Nothing” is a profound and often challenging one, especially in a world that values productivity and constant activity. It’s about allowing yourself to simply be, without the need to do, accomplish, or achieve. However, many people find it difficult to truly relax without feeling guilty, restless, or pressured by the endless “to-dos” that linger in the back of their minds.

* * *
Why It’s Hard to Relax?

Cultural Conditioning
Society often equates worth with productivity. From a young age, we’re taught to value hard work and achievement. This conditioning can make doing nothing feel like wasting time or being lazy.

Fear of Falling Behind
The fast pace of modern life, especially with the influence of social media, creates a constant pressure to keep up with others. Whether it’s career achievements, personal milestones, or even leisure activities, there’s a fear of missing out or not being enough.

Internalized Expectations
Over time, external pressures can become internalized, turning into a constant mental checklist. Even in moments meant for rest, these “have-tos” and “need-tos” can intrude, making it difficult to fully unwind.

* * *
Ways to Learn How to Embrace Doing Nothing

Mindfulness Practice
Engaging in mindfulness can help train the mind to focus on the present moment without judgment. This can reduce the guilt and restlessness that often accompany inactivity. Practices like meditation, deep breathing, or simply being aware of your surroundings can anchor you in the now.

Reframing Rest
Rest is not a reward for work well done; it’s a necessity for overall well-being. Just as our bodies need sleep to function, our minds need downtime to reset and recharge. Reframing rest as an essential part of a balanced life can help alleviate the guilt associated with doing nothing.

Setting Boundaries
It’s important to create boundaries around your time and energy. This might mean scheduling time to do nothing or setting limits on work and social obligations. By doing so, you give yourself permission to relax without the weight of external pressures.

Gentle Self-Compassion
Treat yourself with kindness and understanding. Acknowledge that it’s okay to feel guilty or restless but remind yourself that you deserve moments of rest. Over time, this self-compassion can make it easier to let go of the need to constantly be doing something.

* * *
Balancing Productivity and Rest

It’s important to find a balance that works for you. Some people might naturally lean towards being more active and productive, while others might find it easier to relax. The key is to listen to your body and mind, recognize when you need to slow down, and give yourself the grace to do so without guilt. After all, doing nothing can be just as valuable as doing something.

Monday 02.09.
Three Breaths
Flow

Wednesday 04.09.
Feel & Align
Slow Flow

Thursday 05.09.
Open Theme
Yogis Choice

Friday 06.09.
Activating The Second Heart
Flow

Monday 09.09.
Back to the Basics
Slow Flow

Wednesday 11.09.
Back to the Basics
Flow

Thursday 12.09.
Open Theme
Yogis Choice

Friday 13.09.
Back to the Basics
Flow

Monday 16.09.
Magical 108
Meditative Flow

Wednesday 18.09.
Adding-on
Meditative Flow

Thursday 19.09.
Open Theme
Yogis Choice

Friday 20.09.
3-Breaths
Slow Flow

Monday 23.09.
Twisting with Ease
Flow

Wednesday 25.09.
Seated Basics
Slow Flow

Thursday 26.09.
Open Theme
Yogis Choice

Friday 27.09.
Applying the Basics
Flow

Monday 30.09.
Feel the Basics
Slow Flow

Savasana in the end of each yoga class is a great opportunity to practice doing nothing. As Urs says in the end of his classes so beautifully :”Enjoy the time where you don’t have to do anything and no-one wants anything from you”!

Love,

Nicole

Article

The Lifetime Journey “Self-Love”

My dear Global Yoga Community,

This is my second year of been a member of an astro-website called Sirius Joy. Every year during this time starting in leo season you can take part in a journey – 40 days of self-love. I thought it was time to go down this road!
I had no idea how difficult it is to determine within myself when is my heart talking and when my mind.
Anyhow, I thought it is a practice we all benefit from. I have talked about it before, but maybe this time you find for yourself new impulses that resonate with you as you are not the same person as last time when I was offering to dive into self-love 🙂

* * *
Throughout life, we juggle multiple relationships, often with family, friends, co-workers and romantic partners. One relationship we may neglect, however, is the one with ourselves.

Self-love can be defined as an appreciation of one’s own worth or virtue. That includes accepting yourself as you are, prioritizing your needs, setting healthy boundaries and forgiving yourself when needed. Treating yourself with kindness and respect means taking time to take care of your overall well-being.

Honoring yourself is the first step in a lifelong journey to nurturing personal growth and learning to manage adversity. Self-love can be a challenge, but by prioritizing the practice, you’ll start seeing results—including a number of health benefits. (go to full article – Forbes Health)

13 Steps to Achieving Total Self-Love

Even if you don’t feel particularly powerful, think about how far you’ve come, how you’ve survived. You’re here, right now, alive and powerful beyond your knowledge. And be patient with yourself.
1. Stop comparing yourself to others
2. Don’t worry about other’s opinions
3. Allow yourself to make mistakes
4. Remember your value doesn’t lie in how your body looks
5. Don’t be afraid to let go of toxic people
6. Process your fears
7. Trust yourself to make good decisions for yourself
8. Take every opportunity life presents create your own
9. Put yourself first
10. Feel pain und joy as fully as you can
11. Exercise boldness in public
12. See beauty in the simple things
13. Be kind to yourself

Self-love may not happen overnight. But with time, it will settle itself into your heart.
Yes, you may struggle, but you’ll look back on these moments and see how they were stepping stones on your journey to being the best you. (read more Healthline)

Thursday 01.08.
Open Theme
Yogis Choice

Friday 02.08.
I Protect
Slow Flow

Monday 05.08.
I Love
Flow

Wednesday 07.08.
I Feel
Slow Flow

Thursday 08.08.
Open Theme
Yogis Choice

Friday 09.08.
I Believe
Flow

Monday 12.08.
I Belong
Slow Flow

Wednesday 14.08.
I Think
Flow

Thursday 15.08.
Open Theme
Yogis Choice

Friday 16.08.
I Receive
Slow Flow

Monday 19.08.
I Sense
Flow

Wednesday 21.08.
I Decide
Slow Flow

Thursday 22.08.
Open Theme
Yogis Choice

Friday 23.08.
I Act
Flow

Monday 26.08.
No class

Wednesday 28.06.
I Manifest
Flow

Thursday 29.08.
Open Theme
Yogis Choice

Friday 30.08.
I Become
Flow

Come with me on a 12 step journey of self-love!

Love,

Nicole


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Article

What Are You Procrastinating?

inner pig dog

My dear Global Yoga Community,

Lately I have found myself in the wave of emotions that come up when I keep on procrastinating tasks. I started to change my language from have to and need to into choose to. But this alone is not enough. Maybe you remember me talking about that 50% of the yoga practice is already done when you are on your mat?! 🙂

It is incredible how much resistance can come up or how many other to does come to mind to avoid what we have been procrastinating. And that even knowing how much better we feel afterwards or already while doing it! Is it really about overcoming our “inner pig dog” or is there more behind it?

I came across this great article you might enjoy as much as I did. (New York Times 2019)

If you are not up for reading the whole article here are a few of the interesting studies:
Etymologically, “procrastination” is derived from the Latin verb procrastinare â€” to put off until tomorrow. But it’s more than just voluntarily delaying. Procrastination is also derived from the ancient Greek word akrasia — doing something against our better judgment.

“Procrastination is an emotion regulation problem, not a time management problem”
Procrastination isn’t a unique character flaw or a mysterious curse on your ability to manage time, but a way of coping with challenging emotions and negative moods induced by certain tasks — boredom, anxiety, insecurity, frustration, resentment, self-doubt and beyond.

“We really weren’t designed to think ahead into the further future because we needed to focus on providing for ourselves in the here and now,”
Procrastination is a perfect example of present bias, our hard-wired tendency to prioritize short-term needs ahead of long-term ones.
Dr. Hershfield’s research has shown that, on a neural level, we perceive our “future selves” more like strangers than as parts of ourselves. When we procrastinate, parts of our brains actually think that the tasks we’re putting off — and the accompanying negative feelings that await us on the other side — are somebody else’s problem.

To make things worse, we’re even less able to make thoughtful, future-oriented decisions in the midst of stress. When faced with a task that makes us feel anxious or insecure, the amygdala — the “threat detector” part of the brain — perceives that task as a genuine threat, in this case to our self-esteem or well-being. Even if we intellectually recognize that putting off the task will create more stress for ourselves in the future, our brains are still wired to be more concerned with removing the threat in the present. Researchers call this “amygdala hijack.”

“Our brains are always looking for relative rewards. If we have a habit loop around procrastination but we haven’t found a better reward, our brain is just going to keep doing it over and over until we give it something better to do”
We must realize that, at its core, procrastination is about emotions, not productivity. The solution doesn’t involve downloading a time management app or learning new strategies for self-control. It has to do with managing our emotions in a new way.

To rewire any habit, we have to give our brains the “Bigger Better Offer” or “B.B.O.”
In the case of procrastination, we have to find a better reward than avoidance — one that can relieve our challenging feelings in the present moment without causing harm to our future selves. The difficulty with breaking the addiction to procrastination in particular is that there is an infinite number of potential substitute actions that would still be forms of procrastination, Dr. Brewer said. That’s why the solution must therefore be internal, and not dependent on anything but ourselves.

One option is to forgive yourself in the moments you procrastinate.
Another tactic is the related practice of self-compassion, which is treating ourselves with kindness and understanding in the face of our mistakes and failures. 


Healthier ways to manage the feelings that typically trigger procrastination

Cultivate curiosity
If you’re feeling tempted to procrastinate, bring your attention to the sensations arising in your mind and body. What feelings are eliciting your temptation? Where do you feel them in your body? What do they remind you of? What happens to the thought of procrastinating as you observe it? Does it intensify? Dissipate? Cause other emotions to arise? How are the sensations in your body shifting as you continue to rest your awareness on them?

Consider the next action
This is different than the age-old advice to break up a task you’re tempted to avoid into bite-sized chunks. According to Dr. Pychyl, focusing only on the “next action” helps calm our nerves, and it allows for what Dr. Pychyl called “a layer of self-deception.” At the start of a given task, you can consider the next action as a mere possibility, as if you were method acting: “What’s the next action I’d take on this if I were going to do it, even though I’m not?” Maybe you would open your email. Or perhaps you would put the date at the top of your document. Don’t wait to be in the mood to do a certain task. “Motivation follows action. Get started, and you’ll find your motivation follows,” Dr. Pychyl said.

Make your temptations more inconvenient
It’s still easier to change our circumstances than ourselves, said Gretchen Rubin, author of “Better Than Before: What I Learned About Making and Breaking Habits.” According to Ms. Rubin, we can take what we know about procrastination and “use it to our advantage” by placing obstacles between ourselves and our temptations to induce a certain degree of frustration or anxiety. If you compulsively check social media, delete those apps from your phone or “give yourself a really complicated password with not just five digits, but 12,” Ms. Rubin said. By doing this, you’re adding friction to the procrastination cycle and making the reward value of your temptation less immediate.

Monday 01.07.
Move with Ease
Slow Flow

Wednesday 03.07.
E-Motions
Flow

Thursday 04.07.
Open Theme
Yogis Choice

Friday 05.07.
Loving Kindness
Flow

Monday 08.07.
Commit to Yourself
Flow

Wednesday 10.07.
Sense to Receive
Flow

Thursday 11.07.
Open Theme
Yogis Choice

Friday 12.07.
Ground to Open Up
Slow Flow

Monday 15.07.
Consciously Connect
Adding-on Flow

Wednesday 17.07.
Bladder – Heart – Brain
Organ Flow

Thursday 18.07.
Open Theme
Yogis Choice

Friday 19.07.
Pelvis Awareness
Flow

Monday 22.07.
Let Love in
Slow Flow

Wednesday 24.07.
Enjoy the Journey
Flow

Thursday 25.07.
Open Theme
Yogis Choice

Friday 26.07.
Reconnect
Flow

Monday 29.07.
Giving ~ Receiving
Flow

Wednesday 31.07.
Midweek Detox
Flow

Thank you for being so committed to your yoga practice and this global community 💞

Love,

Nicole

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