Welcome.

So first, deep breath in through your nose -

fill up allllll the way,

notice your heart space expand and lift, hold here for a moment

and deep breath out, sigh it out,

let your shoulders lighten, and fall away from your ears.

If you felt something shift, do that  a few more times.

See, don’t you already feel a little better?

Instead of scrolling, you’re here and reading through this. Your 10-minute breath of fresh air this morning.

Sunday Morning Note is a weekly touchpoint designed to gently help you pivot toward a more nurturing relationship with your week ahead. That little reminder we sometimes need of the power in shifting our mindset to feel more joy and more lightness. See this as a moment to take stock and set yourself up for a fulfilling week that feels good in your mind, body, spirit. And with each week, this will be your reminder to come back and recommit - because, as my teacher so often reminds me - the most important part of commitment is recommitment. It’s not a matter of if - but when - you deviate, so we practice coming back again and again and again.

This note will be full of all kinds of stuff, and the unifier will be exploring the ways in which we can open up our minds, our eyes, our ears and become more attuned to the world around us.

To me, so fundamentally this practice is not only about what we do on the mat - it might start there - but it's about the myriad of ways that the work slowly seeps into who we are, how we see the world and how we interact with it. At the core of what we're learning is cultivating a mindset of staying present. And so how does this show up? A practice rooted in presence naturally overflows into all aspects of life, it becomes a gateway to experiencing life more fully and awakens an innate creativity and appreciation for all that's around us in its many forms.

So today, let’s start here:

The Complete Immersion ~ choose one ordinary activity (making coffee, washing dishes, walking to meet someone) and commit to experiencing it with complete presence for a few minutes. Key is no phone, and no multitasking. Try to ground yourself by noticing things like textures, sounds, sensations. I like to think about it as savoring the moment - an invitation to be newly present to the same things. It has taught me the immense power of processing the world as a sentient being, slowly training me to anchor myself in the one thing I’m doing. We so often are doing one thing, while our mind is elsewhere - though this practice can seem simple, cultivating it can really help allow a shift.

What may interrupt is a voice nagging - that you could be using this time more wisely, doing more, being more productive (ie. listening to a podcast as you walk). That constant narrative that you’re not doing enough and there’s always ways to optimize things.

Instead, ask yourself: How does giving this mundane task your full attention transform it?

P.S. In case you need this reminder: it’s going to be a great day, and a great week.

We often get in the way of ourselves. Notice when that happens, and how you can lean into the habits you know serve you, lift you up, and help you see  with more perspective.  

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And click below for a full playlist from a ParaSol flow that (as is often my approach to chooon building for classes) you’ll ease into, then groove to, and finally wind down with: