Yoga Contentment in Nature

Can We Be Content?

By Jessica Jordan

Yoga Sutra 2.42  

santosha anuttamah sukha labha

Santosha: Contentment

Anuttamah: extreme, ultimate, unparalleled

Sukha: pleasure, happiness

Labha: arises, gained, benefit

 

Yoga sutra 2.42 focuses on contentment, achieving unparalleled happiness by engaging the contentment already within us. But how do we put this into practice?

We are constantly exposed to a barrage of television and internet influences as to what is normal and expected of us, contributing to our lack of contentment. “If I just had that one more thing, then I’d really be happy.” “If I could just get a bigger house, then I’d be happy.” And in a world of online shopping, our instant happiness is just two shipping days away.

The happiness we get from acquiring passions is only temporary. We need to find new ones to sustain this sort of happiness. There is no end to it. But true contentment, leading to total happiness and bliss, is in a class by itself. (Desikachar)

In the Western world, I think most of our lack of contentment comes from trying to keep up with some unrealistic measures of who we’re supposed to be. Where does the “idea” of who we’re supposed to be even come from?

Look around. We are trained our whole lives on what we should and shouldn’t do and say. “What should I wear to this event?” “What kind of car should I drive?” “How much should I participate in my child’s sports program?” “If I say what I really think, will it offend someone?”

Which brings me back to my original question: Can we be content? And how do we do it when external forces are constantly pushing us in different directions?

Our contentment comes from within. Sutra 2.42 tells us it’s already with us. It’s a niyama to practice in order to come closer to the happiness that we already have.

From perfect contentment arises unparalleled happiness. (Moors)

From contentment one gains supreme happiness. (Mukunda Stiles)

There are two practices I try to use in my daily life with guidance from this sutra. I ask myself, “Do I really need that?” “Do I really even want that?” “Is that going to make me happier?” “Is that going to make my life better?” By retraining myself to ask these questions, I’ve started to see that there really isn’t much I truly need to be content.

The second practice is one I use before I meditate. I think of all the things I’m grateful for that I already have. This way, I am retraining myself to notice what is already so wonderful in my life and experience contentment from these observations. Believe me, my list of blessings just keeps getting longer.

Jessica Jordan is a Certified Yoga Teacher, 2020 Graduate of the 200 hour River Flow Yoga Teacher Training at 5 Koshas Yoga & Wellness.  She lives with her family in Highbridge, WI. 

Transition and Transformation

Change in our life comes in many different ways.  Sometimes we plan for the change.  A retirement, career change or getting married are examples of things that we often consciously choose.  And then some changes blow in like a strong wind taking with it any sense of order and stability.

There are many teachings in the ancient tradition of yoga for transforming through life’s inevitable changes.   Some of the most profound and useful teachings on change come from the Yoga Sutras of Patanjali.  The teachings most helpful center on our relationship to attachment and aversion, understanding what causes suffering, how to free ourselves from suffering and staying centered in regular practice that is suitable for us as individuals.

Radical and deeply shocking changes may require the simplest yoga tools possible.  It may be a very basic but comforting posture infused with a long exhale.  It may be simply trying to extend your exhale to try to fall asleep.  It may be extending the breath in the morning as you first wake up to try to get more clear-headed to face the day.

Whether changes is radical or planned, yoga can be profoundly useful in helping us build our prana shakti or vitality so that we are strong and stable in body, physiology (especially our immune system) and mind.  We build prana shakti through postures and breath practice (pranayama).  We can then use our vitality to work with the more difficult aspects of change including thoughts, feelings, attitudes and behaviors that create suffering around the inevitable changes that life brings our way.

When unexpected visitors come to your door, welcome all knowing that you have the tools to be present, open and grounded.

Staying Connected to Your True Self Through Practice & Detachment

By Karey Krampota, RYT-200, Certified Viniyoga Wellness Instructor

“In Yoga Sutra I.12, Patanjali explains that to achieve a state of yoga, or focused concentration, one must utilize both practice (Abhyasa) and detachment (Vairagyam). Practice and detachment are two of the very first tools Patanjali offers to help in this process of refining the mind toward clearer perception and a deeper connection with your true self.”

For a while now, my thinking pattern was directed by and committed to attachment and with-holding from regular practice. I was attached to my thoughts, feelings, body, mind, relationships, experiences, and surroundings. If you can relate to this pattern, then you may also experience what I did. My thinking pattern was interfering with my practice, my mood, and my ability to be fully aware. Holding on to my thought pattern of attachment and inconsistent practice caused me to be distracted, disconnected, unfulfilled, and untrue to my self.

Practice and detachment work together. Without one, the other does not progress. To break my thinking pattern, I recommitted to practice and to my goal of a more focused, present, and peaceful state of being. My practice is a combination of asanas, breath practice, and chanting.

By combining these, I’m able to quiet my mind and focus my attention, taking me closer to my goals. I also have started to implement the discipline of letting go of the thought patterns and habits that are standing in my way.

How can you begin to learn and experience the benefits of practice and detachment? Here are a few tips I’ve found helpful.

1. Identify attachments. Can you identify attachments that are affecting your mood or ability to be fully aware? This is a good starting point for knowing where to focus when you commit or recommit to your practice.

2. Shift your thinking patterns. This takes time but being aware of your patterns is a good step. Shifting my thinking pattern to practice and detachment has taught me to do things to the best of my ability and to not be attached to the end results of my actions.

3. Move on from holding on. Whenever I have negative thoughts or feelings, I move on instead of holding on to them and allowing them to take hold of my current state of being.

4. Focus on the bigger goal. If something doesn’t go as I anticipate, I continue to move toward my goal without the results altering my true self.

5. Breath. My breath is my connection to my internal quiet space and my external being. It is my source to the stillness and peace within my mind. While breathing with this Sutra 1.12 in mind, I focus on what supports me and let go of what doesn’t. As I inhale, I bring my awareness to anything within that serves my goal, such as patience, strength, courage, clarity, and wisdom. As I exhale, I let go of what no longer serves me or my goal, such as doubt, anxiety, distraction or negative thinking. I try to concentrate on the process and journey of my goal, releasing obstacles or anything else that is no longer serving my soul or goal. After I have completed a good amount of breaths, I begin to return my awareness to my body and my surroundings. Reminding myself that through regular conscious breath practice, my true self is always there, unaltered and unchanged.

Incorporating Sutra 1.12 into my life has reconnected me to my deepest layer, where I can be present, focused and intuitive with my true being. This has been my goal for a long time, slowly keeping this Sutra to heart in order to make steady progress. To remain unaltered and unchanged by my current experience and remain true to who I am.

Source for Opening Quote: https://www.yogajournal.com/yoga-101/decoding-yoga-sutra-1-12-embrace-the-value-of-practice-and-non-attachment 

Karey Krampota, RYT-200, is a recent graduate of the River Flow Yoga Teacher Training School at 5 Koshas Yoga & Wellness.  She teaches Toddler Yoga, a chair yoga class and subs for various classes at 5 Koshas Yoga & Wellness.  She also works on customer relations, marketing and promotion.  

Ahimsa (Non-Violence) and Communication

Feeling connected to other people is a fundamental human need. Research for decades has shown that babies will fail to thrive if emotional connection is missing, despite having all physical needs met. Susan Pinker has a TED talk titled The Secret to Living Longer Might be Your Social Life, which describes how social ties extend life spans in blue zones, areas in the world where a notable percentage of people live past the age of 100.

How can we cultivate more and deeper human connections? The yoga sutras have something to say. Chapter 2 of the Yoga Sutras takes us to the deeper practice: control of thought forms and study of the mind, Raja Yoga. In this chapter, the eight limbs of yoga are introduced.

2.29  yama-niyama-āsana-prāṇāyāma-pratyāhāra-dhāraṇā-dhyāna-samādhayaḥ-aṅgāni

The eight limbs of Yoga are social ethics, personal observances, physical discipline, expansion of prāṇa through mastery of the breath, focusing attention away from external objects, choosing what to focus on, maintaining the focus, and assimilation of the object of focus. 

Physical practice is noted (asana); it is only one of the eight limbs of yoga, though it gets the most attention in our culture. The first limb, yama, provides guidelines for dealings with others and the second (niyama) in the list instructs us on developing ourselves. I’d like to focus on the first limb, yama, the teachings for social ethics:

2.30  ahiṁsā-satya-asteya-brahmacarya-aparigrahāḥ-yamāḥ

The social ethics are non-violence, truthfulness, non-stealing, moderation to serve the pursuit of the Absolute, and absence of greed. 

In my life I’ve noticed, if I’m focused on non-violence (ahimsa), the other social ethics are more accessible to me.

But what does that look like, ahimsa, non-violence? Is there a way I can actively cultivate something that is non-action?  Frustration!  We are creatures built for action! At the surface level, non-violence is abstaining from action. I won’t hit, bruise or kill another being. This is at the level of the physical where I can easily recognize this sort of violence. It leaves a mark.

We are also familiar with the violence of some words, when we hurl insults like rocks with the intention to hurt at the level of feeling. So much more clever than the primitive use of sticks and bullets. Certainly I am practicing ahimsa if I keep it to myself when I’d like to take a verbal jab.

It can be harder to recognize the violence in the thinking that precedes the judgment, and the harm that does to the relationship and to me, as these thoughts live in my head.

Judgment is so acceptable in our language. Sometimes we disguise this as the language of improvement. If I don’t tell him (or myself) what is wrong with him (or me), how will anyone be motivated to change?

Much judgment is built right into our language. The verb “to be” is rarely used alone and quite frequently followed by a judgment. “She is so insensitive” is used as commonly and casually as “she is tall,” as if we could see inside another person. And when I tell myself the story that I know how you are, it justifies my retaliatory reaction.  Dr. Brene’ Brown writes, “Dehumanizing always starts with language.”

I’m interested in communicating more mindfully, at the least, questioning my first reaction. How can I move from my judgment to a space where I have the chance to connect more deeply with another human being? Slowing down, I can check what I have perceived, watch my thoughts and choose my response. Each step provides an opportunity to practice ahimsa.  These active choices allow me to abstain from violence, and possibly, cultivate deeper human connection instead.

Mary Kluz, RYT-200, has been actively teaching yoga since 2015 and is part of the faculty for the 240 hour River Flow Yoga Teacher Training. She is an Associate Professor Emerita, University of Wisconsin-Extension. Mary is offering workshops on Mindful Communication, September 15, 2018 – 8:30 AM to 12:30 PM and September 27, 2018 – 12:30 to 4:30 PM. Her yoga classes on Thursdays (5:30 pm) and Fridays (5:00 pm) are focused on stress relief and centering.

Still the Mind, Find Your True Self

By Pauline Zweck, RYT-200, Certified Viniyoga Wellness Instructor, 5 Koshas Yoga & Wellness

 “There is something in every one of you that waits and listens for the sound of the genuine in yourself. It is the only true guide you will ever have. And if you cannot hear it, you will all of your life spend your days on the end of strings that somebody else pulls.”     –      Howard Thurman

1.3 Tadā draṣṭuḥ svarūpe ‘vasthānam

Then the Seer (Self) abides in His own true nature.

1.4 Vṛtti sārūpyam-itaratra

At other times {the Self appears to} assume the forms of the mental modifications.

We humans are constantly letting our thoughts define our world and ourselves. We cannot get in touch with our true Self until we learn to clear our mind. Patanjali reminds us that we are all divine expressions of the universe. Behind the different forms of energy is one unchanging Self.  A still mind understands this and sees their neighbors as themselves.

When I was young, I felt connected to Self. Growing up on a farm afforded me many opportunities to just be one with nature; a creek, tall grasses, a woods with wildflowers and raspberries, a 360 degree expanse of the horizon, witnessing skies before they had to compete with manmade light.  Utter and complete freedom. There was a oneness in my small world of nature and family.  My mind had yet to start carrying on conversations with me, or if it was, I was too pure and innocent to know I should be listening.

Then the layers came. I’ve often contemplated on when this first occurred. A time comes in one’s life when you realize other people have expectations of you. This repeats and repeats many times over.  I dutifully lined up to accept the layers and identities. Even when these are positive, the separation begins. I am this, you are that. Many of us relish and foster our uniqueness, voraciously adding to our collection. Until we experience a burden.

All the things we identify with sometimes gang up and clutch at our true Self like heavy armor that is a few sizes too small and it becomes necessary to step back, breathe and let the armor fall away lest it smother us. Once we remove the years of labeling, we can discover that we all exist from the same source of energy.

Pauses are necessary. I connect with my true Self by meditating, or resting in my hammock. Taking time to watch a leaf, the sky, a bird, brings the oneness back. I give over. The armor drops away. With the Self there is no effort. It just simply is.

Pauline Zweck, RYT-200, trained at the 200 level in 2007, studying a blend of yoga disciplines with a focus on modifications and moderation to make the practice available to all. In 2015, Pauline became certified to teach Viniyoga, a style of yoga that is adapted to support your physical and emotional needs throughout the various stages of life.  Pauline teaches at 5 Koshas Yoga & Wellness on Tues at 5:30 pm (Yoga for Beginners & Beyond), Wed at 12 noon (Mental & Physical Balance) and as a long-term sub from Nov – April for Mon 8:30 (Senior Yoga Therapeutics-Mat) and 10:00 am (Senior Yoga Therapeutics-Chair).  She is also faculty with the 240 hr. River Flow Yoga Teacher Training.          

 

 

 

 

Grounding During Grief

Grief is a unique combination of sadness, memories, fog, strong emotions, bodily experiences and occasional moments of peace and clarity. This simple quote reveals so much about what we are just beginning to understand about the science of chronic stress and the effects of grief. Dr. van der Kolk, a researcher who studies the effect of yoga on stress and trauma, is reminding us that the body stores up life’s most difficult moments and stresses.

“The body keeps the score.” Bessel A van der Kolk

Our senses (what we hear, see, smell, taste and feel) provide input to the brain through sensory pathways or nerves. All that we perceive is processed through the brain. The brain is then involved in little or large reactions that are physical, physiological, mental and emotional.

Our day-to-day life stresses may not create a very big reaction because we build up experience and resilience. “Been there, done that, got it!” Grief is different. The physical, physiological, mental and emotional reactions are larger and often unrelenting for a longer period of time.

It is a difficult journey. It’s hard to discharge and unwind. The body runs on “reaction overdrive.” You might experience body tension and pain, headaches, sleeplessness, fatigue, mental fog, increased blood pressure, elevated heart rate, heart palpitations, gastrointestinal problems, anxiety, depression, anger and overwhelming sadness. There are a few key tools that may help you.

  • Yoga or any type of gentle movement or exercise can ease some of the symptoms. It provides a discharge for what builds up and gets lodged in the tissues. It can help you feel as if you are present in your body and a little more grounded.
  • Breath practices may help soothe and tune the nervous system and help you feel grounded, stable and a little more peaceful and calm. Breathing is also a mood stabilizer. It’s invisible and can be used anywhere and at any time.
  • Creating space for meditation, reflection, inquiry or prayer can be helpful. Most people need more solitude for a period of time. I have adapted a meditation that I learned from one of my mentors. The inquiry is simple: What has been lost? What remains? What is changing as a result of this loss? This inquiry changes over time and provides a way to measure how you are processing all that is a part of this journey.
  • Sound or music or chanting can be calming to the nervous system. It also settles the mind. Use something that speaks deeply to you. It might be relaxing music, a spiritual song, or a chant.

Every grief journey is different. No two people will experience and process the same grief experience in the same way. It’s an important time to take it on your terms. Watch for increasing moments of clarity and peace. That will be a sure sign that you are finding your way.

GroundingThroughGriefShortSequence

Free

“Nature’s peace will flow into you as sunshine flows into treesThe winds will blow their own freshness into you and the storms their energy, while cares will drop off like autumn leaves.”

-John Muir

Free yourself from winter hibernation +

Free yourself from cold weather tension and stagnancy +

Free time to be outside, breathe, move and participate +

Free outdoor yoga classes in the best ‘green spaces’ of Central Wisconsin =

Better physical and mental health!

Your outdoor ‘green space’ yoga practice invites you to reconnect with the earth, stretch to the sky, inhale fresh oxygen and exhale the doldrums of winter.

Sip in the sweet benefits of outdoor yoga:

  • Be a Kid Again – stretch on the ground and look up at the sky
  • Practice Concentration – foster one-point-concentration as life happens around you
  • Hone Your Proprioception – that advanced sense of your body in space that helps you with stability, balance and movement
  • Plug in to the Totality of the Experience – be one with the beauty as well as the bugs
  • Engage Your 5 Senses and Be Inspired

For a personal practice, rolling out your mat on your patio, in the grass or beside your favorite water provides a familiar space to take 10-15 minutes to breathe and stretch into your favorite postures.

Group classes in ‘green space’ invites you to find balance with/between your heightened five senses and the ease of tranquility and calm.

The grass that tickles your hand, the birdsong that makes you look into the trees and the bug that wants to join you on your mat also provide you the opportunity to stop, breathe, observe and be present.

Shunryu Suzuki-roshi, author of ‘Zen Mind, Beginner’s Mind’ shares, “If your mind is empty, it is always ready for anything, it is open to everything.  In the beginners mind there are many possibilities, but in the expert’s mind there are few.”

Be free, be curious, be open to your beginners mind this summer.

Learn about all the Outdoor Yoga Classes 5 Koshas will be sharing this summer HERE, pre-register for classes: HERE.

Evolve!

Cakra-s as a Map for Energy, Personality, Potential & Transformation

As we navigate the journey of life, there are times of re-evaluating our priorities and values, our challenges and their impact on our relationships, our goals, and how we derive the most meaning in life.  Most of us have a deep calling to continue to evolve, to grow and to reach our fullest potential.  The cakra model, derived from the ancient teachings of yoga, provides a roadmap for esoteric anatomy, energy, personality and spiritual consciousness.

Cakra means “wheels” or whirling vortices that take in, process and organize energy.  In Western medicine, the cakra-s might be viewed as the nerve plexus in the physical body.  In Western psychology, cakra-s might be viewed as a map to the development of the personality and self-actualization.  In yoga, cakra-s are a model for human potential and spiritual consciousness.

“Cakra-s are a map of our disposition or character (svabhava) and a path to actualizing svarupa (true or essential self).”

– From Gary Kraftsow, author of Yoga for Transformation

Consider your spine or the space in front of the spine as the central power line or central channel of your body.  Starting at the base of the spine is the 1st energetic area, one associated with the qualities of stability and strength and the earth element.  The following chart provides more detail about the cakra-s, their approximate location, the main associated personality quality and the associated element:

 

Approximate

Location

Personality Quality Associated Element
Cakra 1 Base of spine Stability Earth
Cakra 2 Center of the lower pelvis Enthusiasm Water
Cakra 3 Between navel and back waistline Empowerment Fire
Cakra 4 Center of the chest Love Air
Cakra 5   Center of throat space Expression Ether
Cakra 6   Center of the space of the brain Discernment

All Elements

Intelligence

Cakra 7    Crown of the head Inspiration

Universal Consciousness

The good news for our journey through life is that we can evolve.  Within the ancient teachings are tools, methods, and practices for working with each cakra.

The heart of cakra practice is pranayama (breathing practices), chanting, and meditation.  These are the most potent yoga tools for working with prana and for seeing and transforming our challenges and maximizing our potential. It’s hard to “down dog” your way into a better attitude or a more positive relationship with people you love.

While asana (yoga postures) may be integrated into cakra practice, the purpose is to create circulation in certain areas of the body, stimulate the flow of prana (life force) through the central channel, prepare the breath for pranayama (breathing practices), and prepare the body and mind for meditation.  In other words, you “down dog” yourself into getting ready for the inner practices of yoga that have the most potential to transform obstacles and maximize potential.

A potent form of cakra meditation is bhuta suddhi.  It is an ancient technique of cakra meditation that includes sustained focus on the elements.  The goals of this type of meditation are to purify the elements, encourage the flow of prana (life force) through the central power line of the body and transform our samskaras (deep patterns and grooves).

Changing patterns of how we see ourselves and interact with others and developing a spiritual consciousness about all that we need to navigate in this human existence is evolution, the end result of cakra practice.

Re-solve-lutions

Resolve – settle or find a solution; decide firmly on a new course of action

Revolution – to overthrow a social order in favor of a new system  (Google.com)

Could ‘New Year Resolutions’ be overthrown?  What if they were erased from our culture? How would we react? What would we talk about? Would we still have a purpose? We seem to want to solve and re-solve things for ourselves, equating a new year with an amped up willpower to change. Making resolutions has become an important ritual.

Many scholars and sages have written and discussed the importance of having a purpose, committing to something that creates positivity in life every day, beyond fleeting ideas only at the beginning of the year.

With many scientific and soulful studies of ‘self,’ there is momentum of a ‘revolution of the resolution,’ helping us dig deeper to support our health journey.

Here are some healthy perspectives to support you in your purpose – all year:

Gratitude. Take 5- 10 minutes to write down what you are grateful for. Research has proven that a simple ‘Gratitude List’ has high impact on our ability to be kind and realistic with ourselves and others.  We are hardwired to change ourselves and be better.  Your ‘Gratitude List’ can keep you grounded in what is positive and what is purposeful in your life.  For more on the science of gratitude, read this article. And because we live life through our mobile apps, try this Gratitude Journal 365

If/Then. Write down your ideas, intentions, goals, plan of action for the year (yes, more documentation). Take the time to sit down with no other agenda except to grab a pen, paper or iPad and document what you are interested in for better health and wellbeing in your life.

Then dig deeper and document when and where you are going to carry out these intentions with an If/Then statement. For example, ‘If my alarm wakes me 30 minutes earlier three days a week, then I will take 20 minutes to participate in my home yoga practice.’

To help you problem-solve when challenges arise, take your documentation one step further, anticipating the barriers keeping you from implementing your intentions.  For example, ‘If I feel too tired when my alarm goes off, then I will get up and take 10 minutes for my home yoga practice, fixing my favorite cup of coffee soon afterwards.’

According to psychologist Peter M. Gollwitzer, this ‘implementation intention’ of creating an ‘If/Then’ statement will help you implement your goals.  “The forming of the plan is conscious,” Gollwitzer explains. “The execution is unconscious.”

For more details on this research, visit the article on Forbes.com.

Silence. One of the most powerful tools you have within yourself is the ability to be quiet, inhale and exhale and observe the present moment as you breathe.  Your yoga practice, a winter walk or sitting for 5 minutes with your phone and computer silenced will offer you time to center yourself.

In his book The Seven Spiritual Laws of Success, Deepak Chopra describes it as the ability to, ‘Slip into the gap…that silent space between thoughts.’

Even with a plan of action for health intentions and predicting barriers that may arise, Chopra reminds us to set intentions yet, ‘Relinquish attachment to the outcome, giving up rigid attachment to a specific result and living in the wisdom of uncertainty….Enjoy every moment in the journey of life….’

Your quiet time will give you respite from the static of life so you can practice focusing your attention in the present moment and trusting the development of your intentions.

Everything takes practice.  Donna Farhi reminds us in her book, ‘Bringing Yoga to Life’ that your yoga practice is a parallel to life, ‘When we begin Yoga Practice, we are signing up for a lifelong apprenticeship with our Self and to the Self.  And as in any apprenticeship, many skills can be learned only over a long period of time.  There are no shortcuts and no crash courses, and there is no replacement for the satisfaction and richness that follow in the wake of such wholehearted commitment.’

In the spirit of the new year, may you offer yourself the opportunities for health and wellbeing: with gratitude, a written plan, openness to all possibilities and a commitment to a life-long apprenticeship of learning.

Let your new year resolutions be revolutionized.

The Radiance of Your Inner Light

We are light.  Within us is a light, very much like the Sun, that is unchanging and brilliant.  This is one of the fundamental teachings in yoga philosophy.  The darkness of the winter creates an inward movement of our attention that creates opportunities to experience our inner life and radiance.

As we move into this time of the return of the Sun, here are 5 different ways to awaken the light within your heart:

  1. Move – Stand with your feet hip distance apart. Sweep your arms wide and up on INHALE in a sun-like movement.  Lower your arms in a sun-like movement on EXHALE.  Repeat 6 times.
  2. Breathe – Close your eyes. Sense the center space of the chest.  As you INHALE, try to feel an expansiveness in the chest.  As you EXHALE, hug the navel inward.  Do 12 full deep breaths.
  3. Use Sound – Use the seed mantra of the 4th or heart cakra (energetic center), YAM. Focus on the center of the chest.  Inhale, then sound the word, YAM, on Exhale. This sound creates vibration in the center of the chest. Repeat 6 times.
  4. Visualize – Focus your attention on the center of the chest, the cave of the heart. Visualize light, perhaps a beautiful sunrise, the light of a flickering candle, a lighted star atop a Christmas tree, sunset, or the light of the full moon that we’ll see this Christmas Day.  Spend 5 minutes focused on that light.  Feel as if the light grows more expansive within and around you.  If your mind wanders, gently bring it back to visualization of light.
  5. Be Present – Linger longer with the good that comes your way through friends, family, pets, nature, and faith.