Uber-Pregnant Yoga

Butterfly, Warrior 2, & Tree Pose at 36.5 weeks

I'm now 10 days past my due date! I'm still practicing yoga and thought I would share just what that looks like at this stage in the game! (Please note this is my personal experience and not meant as medical advice. Always check with your doctor before engaging in any exercise program, especially when pregnant.)

Before my practice today I took a walk to get warmed up. Typically in a Vinyasa yoga class we begin with flowing yoga poses to heat the body and prepare for holding postures and more deeply stretching the body later in our practice. Since it is pretty challenging for me (and not recommended at this stage of pregnancy) to move quickly enough to warm up my muscles with Sun Salutations or the like, a walk helped me warm up safely.

I started my yoga practice with some Diaphragmatic Breathing in Child's Pose (with my knees wide to make room for my belly). Then I moved through some Cat/Cow (one of my favorite poses for pregnancy). I briefly went into Downward Facing Dog (I don't recommend any more than 3 breaths in this pose, especially in the last trimester) and then a Standing Forward Fold (with a big bend in my knees to keep the lower back safe). Next I rose up to Mountain and then into Squat Pose with Mula Bandha (another highly recommended pose for pregnancy). From my squat, I gently rocked back onto my seat and moved into Butterfly Pose, taking a gentle forward fold (being mindful to use an inhale to lengthen the spine and an exhale to hinge forward from the hips). I spent several breaths here, letting my hips open and focusing on relaxing into the pose. I finished up with some variations on Wide-Angle Seated Forward Fold to continue opening my hips and a seated meditation, using a bolster for support.

A very gentle and slow moving practice and it felt good! Did you practice yoga during your pregnancy? What was your favorite pose? Feel free to share in the comments or on our studio Facebook page.

Top Five Fabulous Things About Being 41+ Weeks Pregnant

Megan and I on my due date

I've been on maternity leave for two weeks now! My due date (May 21st) has come and gone and still no sign of baby making his or her arrival into the world! I'm working on relaxing and being patient while enjoying every last moment of pregnancy! Sure there are lots of challenging things about being SO pregnant, but let's focus on the positive!

Me at 40 weeks, 6 days

Top Five Fabulous Things About Being 41+ Weeks Pregnant:

1. It is physically impossible to rush around. Seriously, being this big there is no way I can "run" anywhere or hurry through anything. I'm finding it's much easier to savor the moment when I'm moving so slowly.

2. Zero expectations. There really is no "making plans" at this point in my pregnancy. It's impossible to have an agenda of any sort. Any moment could be THE moment that things get going so that means every day is wide open with possibilities. It's beautiful to wake up every morning and think, "Hey, I'm still pregnant! What should I do today?"

3. Celebrating small accomplishments. Today I blow dried my hair! And put on make-up! I went to the grocery store! I folded laundry! Whooo - hooo!!! The littlest things feel so big to me now that I have no expectations of myself.

4. Wide open space. So much free time! Something I am not used to at all, but I am loving it! Yesterday I spent hours just sitting on my grandparents' patio chatting and watching birds - what a lovely luxury! My husband and I were joking that we've seen each other more in the past two weeks while I've been on maternity leave than we have in the past two months. Unscheduled time truly is a beautiful gift! Especially when it is guilt-free!

5. Infinite lessons in patience, trust, and surrender. Waiting to go into labor is unlike any other kind of waiting. There is so much hope and excitement and worry and frustration and discouragement and joy and just about everything else one can imagine! Combine all of that with intense hormones and you've got yourself one wild roller coaster ride! But really, what can you do about it? Nothing really! I mean of course I have tried every labor-inducing thing I've heard of, but none of it has made any difference. I might as well sit back and relax into my situation instead of trying to fight it!

As I read over my list I see that all of these ideas can be incorporated into our daily lives. Being super pregnant may make it easier to choose to slow down, let go of expectations, celebrate the small things, savor unscheduled time, and practice patience, trust, and surrender, but it is not necessary to wait until something forces you into doing these things. So I challenge you today, whatever you current situation might be, to think of one small way to include one or more of these ideas into your daily routine. Maybe you will turn off the television while you eat dinner tonight. Or stop and look into the eyes of the person talking to you instead of continuing to check your phone or computer. Maybe you'll try letting go of expectations during your yoga practice. Or making a list of all the things you've accomplished so far this year - big and small. Maybe you will block out an hour in the upcoming week to do nothing. Or plan a vacation for this summer. Maybe you will use the "off" button on your cell phone. Or let it go to voice mail. Maybe you will shift your mindset to trust that everything is happening exactly as it is meant to be happening. Or you'll surrender into what is right now in this moment, without trying to change anything. Whatever you choose, I would love to hear about it! Please leave me a comment or send me an email at mscime710@roadrunner.com!

Bonjour Maternity Leave!

39 weeks along & getting ready to teach my last yoga class before maternity leave

Bonjour Maternity Leave!

Here is how I envision spending this week (or so) before le bebe arrives:

Sleeping in

Setting up the nursery

Getting a massage & pedicure

Physical Therapy session

Finishing up a bit of work, preferably from bed

Daily naps

Going to yoga class, even if I may just rest in Child's Pose for the hour

Heaps of fresh fruit (addicted to pineapple lately)

Writing in my journal

Working on my belly cast

We'll see if the baby is on board with the plan or if s/he has other ideas!

Belly Casting!

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I'm SO excited to be getting my belly cast on Friday!

I've been searching for ideas and thought I'd share

some of the gorgeous images I've come across!

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I think this one is my favorite! It combines two of my

favorite symbols - the Tree of Life and the lotus!

Absolutely gorgeous!

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I was thinking I would just do my breasts and belly,

but now I'm loving the idea of including one or both

of my hands! Either way, I'll be sure to share some

pictures after the experience!

Do Yourself a Favor - Let It Go!

I once read a story about a Zen master and his student. I can't remember exactly, but it went something like this: They were walking and came across a very grumpy and rude woman who demanded the Zen master carry her across a puddle of mud so that she didn't get mud on her shoes. The Zen master happily obliged and then he and his student continued on their way in silence. The student looked extremely annoyed and when the Zen master inquired his student furiously asked, "Why would you carry that awful woman across the mud? She was mean and ungrateful!" The Zen master replied, "I put her down miles ago, why haven't you?"

I thought of this story this morning. I was rushing to get ready to leave the house on time for my physical therapy appointment when I received a text message from my daughter. She forgot a basket that she needed for a gift that her and some other students were preparing for their long-term substitute teacher. Today was his last day in their class. The text said, "I need that basket!!!!!" I replied that I would bring it later in the day after my appointment and another meeting I had scheduled. She asked, "Can you bring it soon?" At which point I felt myself getting extremely angry! "No I can't bring it soon," I thought. "I have an appointment and a meeting to get to. It's not my fault she forgot it. She should be more responsible." And on and on, but still I replied to her,"Fine I'll just be late for my appointment." There's that lovely mommy martyr coming out!

After a few moments of this train of thought and the associated aggravation, I took a deep breath and reminded myself that it is rare for her to need me to bring something to school and that all-in-all she is a very responsible person and that really this was about her and her friends doing something kind for their teacher. I reminded myself that I certainly didn't have to bring the basket right then or ever. I could say no, but I was choosing not to. So if I was choosing to run out the door with wet hair and no makeup on so that I could deliver the basket as soon as humanly possible, then it was time for me to let go of my frustration and martyrdom and all that other good stuff I was holding onto!

By breathing deeply and reminding myself that I was choosing to risk being late to my appointment because I wanted to help my daughter out, I was able to do just that! I drove calmly, I entered the school serenely, and I continued on to my appointment in peace. Believe it or not, I actually got there early and sat in the parking lot applying my makeup! I know that my morning would have gone a lot different if I had held onto my initial anger. Worst case scenario I could've been hurt or hurt someone else by driving around in a mad rage. Best case scenario I'd just be irritated on the inside and my stress response would activate, elevating my blood pressure, interfering with my digestion, and making me more susceptible to illness, amongst a host of other negative physical and emotional side effects. To me, it is SO not worth it! If you choose to carry a grumpy, ungrateful lady across some mud, do yourself a favor and truly put her down the moment you reach the other side.

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April Dreams

Happy April! We (finally) have no snow left on the ground here in Niagara Falls and I'm hopeful that soon enough Spring flowers, like the gorgeous ones from the Botanical Gardens shown above, will be blooming! As the seasons change, join me in reviewing the past month (or even past three months if you prefer to work with quarters) and planning for the upcoming days, weeks, and months.

Some tips for making the most of your dream/goal reflection:

• Grab your journal and set aside at least 30 minutes
• Find a quiet space where you can ponder your dreams without interruption
• If you have previously created yearly goals, reflect on progress made so far
• When considering your dreams/goals, think of all the different areas of your life (i.e., physical health, home environment, life's work, service, self-care, creativity, spirituality, relationships)
• Be specific (i.e., rather than "get in shape" try a goal of "go to the gym 2x/week")
• Write your dreams down and consider sharing them with others (research has shown this makes it more likely that you will reach your goals)

March Dreams:

• Attend fabulous continuing education course on the role of yoga in healing trauma. Further ponder group for women affected by violence that incorporates yoga. DREAM COME TRUE! I loved this workshop! It was awesome to learn about all of the scientific research supporting the psychological benefits of yoga. I felt so refreshed after spending the day with other like-minded professionals! It really reminded me of the importance of connecting with other people in my field, especially as a solo-preneur who works alone day after day.
• Fun night out with my mom at Art by You! DREAM COME TRUE! We had a blast! I highly recommend visiting Art by You for a fun and creative excursion!
• Signed leases in hand for additional offices at Living Wellness of Niagara. DREAM IN PROGRESS! I'm hard at work exploring ways to find and connect with other holistic health professionals so that I can choose the right people to share our wellness center space with.
• Savor a solo weekend away to attend continuing education course on Yoga Anatomy & Alignment. DREAM COME TRUE! I'm not sure how much I savored it though... I missed sleeping in my own bed and my pregnant body was beat after the 4 hours in the car and 18 hours of training! This is the event that prompted me to (sort-of) accept that it is time to slow down and be more gentle with myself.
• Attend fabulous new workshops at Tree of Life Yoga Studio: Dance on the Wild Side & Prayer Flag Creating Experience. DREAM COME TRUE! I adore Christina and Chris who lead us through the Prayer Flag workshop and I had a great time being a participant and chatting with the other attendees!
• Continue preparing for baby's arrival with first class at Care Connection. DREAM COME TRUE! It was a great class! I have the hubby and I signed up for two more classes in April!
• Save 40% of my earnings toward my maternity leave. DREAM COME TRUE! Yay for saving money!
• Paint BIG! DREAM COME TRUE! Read more about my thoughts on BIG here.
• Write! DREAM IN PROGRESS! I've been journaling a lot and blogging here and there, but I haven't dedicated any real time to my books in progress.
• Read another Martha Beck book - I'm thinking The Joy Diet. DREAM DEFERRED. I'm focusing most of my reading on books about birth and parenting, but I'll get back to Martha soon enough!
• Continue to care for my pregnacious body by practicing yoga, going to physical therapy, swimming, and getting regular massages. DREAM COME TRUE! I have been keeping up with all of my promises to care for my body. I am deeply thankful for the amazing medical professionals that are guiding me through this challenging time and helping me nurture my physical self.

April Dreams:

• Celebrate with friends and family at a baby shower in our honor.
• Ponder ways to bring more mindfulness into my daily life at the Creative Mindfulness Workshop.
• Enjoy a week's vacation to visit my husband's family before le bebe arrives.
• Continue to paint BIG and think BIG!
• Host diaper shower for my brother's girlfriend in honor of my soon-to-arrive niece.
• Celebrate with my YaYa's at diaper shower for a dear friend also expecting a baby next month.
• Save 40% of my earnings during my last full month of work before maternity leave.
• Clear some clutter in preparation for baby's arrival.
• Slow down... more naps; permission to do nothing; less striving to achieve/produce, more acceptance and enjoyment of the process.

I'm going BIG!!! (and I'm not just referring to my belly)

Lately I've been feeling like I'm caught up in going through the motions of life. At almost 31 weeks pregnant I've been struggling with some physical challenges (aka my friend Sally Sciatica) and emotional ones as well. On the one hand I feel deep gratitude for the fact that my life allows me to take care of these physical challenges. I have such an appreciation for my health insurance as now I'm participating in physical therapy twice a week, massage therapy every three weeks, and visits with my midwife in between. I am grateful that I have a flexible schedule that allows me to attend my appointments and also take regular trips to the YMCA to swim laps and go to weekly yoga classes. On the other hand it feels like a part-time job just to keep my body in minimum working order! Sometimes at the end of the day I feel completely tapped out.

At the same time I am focused on working as much as possible. This started as a mission to save as much money as possible before le bebe arrives, but I think it has evolved into something else. There is a part of me that is totally freaked out about the fact that my work life is going to change once the baby is born. I love my work! I love the sense of satisfaction I get from my work! My work is a big part of my identity. At the same time (life is so messy, huh?), I am excited about the opportunity to transform my work life. I went through a huge transformation in 2009 when I quit my job and took the plunge into full-time entrepreneurship. Recently I've started to feel like it is time for another change. I feel like my work self is stuck in an unnatural dichotomy - psychologist and yoga teacher. In my mind and in my heart I know that I am not meant to turn on & off these different parts of myself. I know that one flows into the other and I know that I am most inspired by my work when I am combining these two passions. I need to find a way to take a more integrated approach to my work. This really hit home for me when I was at a meeting with fellow women entrepreneurs and someone asked for my card. I handed over my two distinct business cards and the woman noted that even my name was different on the two cards! One said Melinda Scime, Ph.D. and the other said Mindy Scime. (My full name is Melinda, but I've always been Mindy.)

As I've noticed these feelings in myself, I've looked toward some tried and true techniques to help me find my way. (I still get so uncomfortable in this in-between space.) I've recommitted to my Morning Pages. I've guarded my Artist Dates with my life. I've practiced discipline and gone for a swim or to yoga class when I would really rather sleep. I've focused on eating more fruits and vegetables. I'm working on being more gentle with myself, particularly in my thoughts. (Why don't I have this all figured out yet? Don't I realize I am having a baby? I need to get it together!) I'm tapping more deeply into my intuition and trusting it even when it seems kind of nutty.

And in comes BIG: A Fearless Painting Adventure. I'm certainly no painter. I can't even draw. But something in me was screaming to take this class! I decided to sign up before I let my rational brain get in the way. (When am I going to find time to paint? Where will I possibly create these giant paintings? Who do I think I am to sign up for a painting class? Don't I realize I'm having a baby - and soon?)

I just had the opportunity to watch the introductory video for the course and I now know more than ever that I made the right decision! It was like Connie was speaking to me and me alone, like she had snuck a peek inside my soul. She talked about honoring the process (vs. product), something I was just talking about struggling with yesterday. And she said the C word. This word keeps coming up around me everywhere! Commitment. What am I committed to? What do I want my life to look like? I think I've just been letting life happen to me lately. I've forgotten that I create my life. Interestingly I've been having a recurring dream where I'm at work trying to teach yoga or work with a client and there are tons of people there and I have no control. I can't get them to listen to me or to leave (who wants to have a therapy session with people watching!). I thought this might mean I feel out of control at work but now I'm fairly sure it means I have let go of my control at work. Because if I let things just happen it feels pretty safe and easy. I can certainly maintain the status quo (it's actually REALLY good, but I feel like there is something more waiting for me). Whereas if I take some steps toward creating my ideal work life, it is probably going to involve some hard stuff.

A part of me feels liked a spoiled brat for even having these feelings, let alone sharing them with the world (which is probably why I haven't until today). I am so lucky to have fulfilled several of my dreams by opening a yoga studio, starting a private practice as a psychologist, and owning a wellness center. I know that and nearly every day I am truly filled to the brim with gratitude for my life as it is today. But I can't shake this part of me that feels like there is something more I am supposed to be doing with my life. I don't know exactly what it is, but I have a few ideas.

For now I'm working on resting in the in-between area. Sometimes it is easy to get caught up in either/or thinking. (Either I'm happy with my work life or I'm not.) But real life is so much more messy than that! I AM happy in my work life AND I aspire to transform my work life into something more. Just like in yoga where we practice contentment with things as they are while simultaneously working toward our edge so that we can grow.

That is where I'm at today and I'm confident that my BIG Fearless Painting Adventure will help me on my path.