Courage

Some of us face this month of mandatory joy with fear and dread instead.
Facing the in-laws, blowing the gift budget, getting the flu: all real hazards of the holiday season.

For others, the sense of loneliness casts a dark shadow over what all the commercials tell us is "the most wonderful time of the year." If you know someone who is recently divorced or widowed, or lives far away from friends and family, reach out to them this month. Even meeting for a quick cup of coffee can make a big difference in someone's life.

If you are the person facing a lonely celebration, find the courage to connect with your community in some small way. Your local food pantry or homeless shelter will embrace your willingness to make the season bright.


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  1. Let's begin with the 3-part breath. Breathing through your nose, inhale and notice that your belly lifts, your ribs expand, and your chest rises. As you exhale, your chest drops, your ribs contract, and your belly softens and lowers. As you continue to breathe, keep your awareness on this three-part movement. Close your eyes and continue for 5 full breath cycles.

2. Sit up tall in your chair and extend your arms straight out to the sides so that they are parallel to the floor. Flex at your wrists so fingers are pointing up and palms face away from your body. Keep your arms straight as you push through your wrist, as you rotate your shoulders making small 5 circles in each direction with your hands and arms. Maintain the 3-part breath throughout. Still with arms extended, now flex your wrist down so that fingers point to floor. Repeat mini-circles, 5 in each  direction. Then let hands rest in your lap.

3. Lift your right foot about 4-6" off the floor. Rotate the ankle a few times in each direction, then place the heel on the floor with your toes flexed up. Take a breath here and allow the calf and Achilles to open. Next breath, point the toe onto the floor as you lift the heel. Now slowly alternate with each breath: inhale and point, exhale and flex. Complete 5 rounds then let the right foot rest and repeat on the left side.

4. Check to see if you are still sitting up tall in your chair. If your seat back is higher than your shoulders, you'll need to move to the edge of the seat. Extend your arms straight out to the side once again as in #2. This time palms face up toward ceiling. Take an inhale then bend your elbows, slowly exhaling and bringing fingers to touch your shoulders. As you inhale, twist the entire torso toward the right, still with hands on shoulders and elbows pointing out. Your lower body stays still in the chair. The exhale brings you back to center, then inhale as you twist to the left. Complete 3 full cycles of this torso twist to the right and left.

5. Supported high lunge: If you are not already sitting on the front edge of your seat, slide there now. Turn your body and both knees to the left side with the chair seat supporting the left butt cheek and thigh. The right thigh hangs off the front edge, perpendicular to the floor while the right knee points toward the floor. Slide the right foot back so that the right leg begins to straighten while the right toes are balancing the foot, heel is lifted. Keep your upper body sitting tall, resting your left hand on the chair arm support and your right hand on your left thigh. Guide the right leg to straighten even more by breathing into the back of the right knee as you push through the right heel. Stay here for at least 5 full breaths then slide the knees over to the right and repeat with the left leg extended behind you this time.

6. Sit back in your chair and relax. Return to the 3-part breath that we started in #1. Close your eyes and complete 10 full rounds of the 3-part breath.