Yoga Empowered Online for Chronic Illness

What the.... ?!

noreply@blogger.com (Suzanne Stephens) — Thu, 11 Mar 2010 00:54:00 +0000

If you're noticing some random
what-the-madness going on with
emails, subscriptions etc. uh...
please remember I'm a Yoga teacher and
all this computery techno business has me
a bit overwhelmed sooooo with that said
here's the werd bird.

In honor of honoring my body &
her ever changing needs-
Yoga Empowered is streamlining!
Yoga Empowered Online,
YE for Chronic Illness, YE for this and that,
Facebook and the YE, whose Space,
MeTube and oh my Yoga!

Easy Peasy please.
Yoga Empowered.
That's it. Nothing else.
Just Yoga Empowered.

This blog site began with the intention
to help students learn, beyond the studio,
at their own pace & volition.

Suzanne Stephens & Yoga Empowered
are about teaching Yoga techniques you can use
to help manage symptoms (of chronic illness/es)
and stress to be the best version
of Yourself by Living Your Life
more fully & mindfully!

This is still the point- just without all the fluff.

Here's where to find Yoga Empowered Online.
To subscribe to (the one & only now!) Blog
visit the email subscribe link on the right side bar.

To Find Yoga Empowered on FaceBook-
Visit here.

To find Yoga Empowered
anywhere else at any point you want to find me,
find out about classes, get new updates on new online jazz-
visit www.yogaempowered.com

Big exhale and ahhhh...
Any questions be sure to send me a line.
I look forward to continuing to bring you
the tools to Empower your Life!

To clarify in a nutshell-
No more Yoga Empowered Online for Chronic Illness!
This blog has merged with Yoga Empowered Online
and will continue to post regular lessons
and Yoga learnings to help you Live like you Mean it!

Rock Your Practices!
^o^
Suz

Self Study: an Acute Spell

noreply@blogger.com (Suzanne Stephens) — Tue, 09 Mar 2010 05:38:00 +0000

Acute (definition here).
I needed to define this for myself.

I'm in the midst of an acute spell.
I'm having to adjust and adapt to
a new normal yet
keep Rocking My Practice.

I live this.
I'm living acutely in my Practice
right now.

I teach what to do when you need
to bring yourself
to a greater place of balance and ease
so your body can begin to heal itself.
No magical hippynutball shit.
Even when you sleep-
Regeneration
happens.

In this acute spell,
I need to help my body
be strong and healthy so
that she can begin to heal.
Even in sleep.
Yoga Nidra.
Visualizing Meditations.
Study Sutras.
Eat vegetables & all good stuff.
Practice compassion for myself,
for my body.
So I can begin
to heal
from this acute spell
and continue
to
Rock My Practice!

^o^

Cultivate the Capacity for Delight!

noreply@blogger.com (Suzanne Stephens) — Sat, 27 Feb 2010 05:04:00 +0000

Welcome to a Delight Filled Realm!

This group is for those who wish
to cultivate the capacity for delight!

No boo-hooing, no woes or sufferings of any kind-
just the small Delightfull things witnessed by those
with a capacity for delight.

Bring your delight to share or
visit for a delightful infusion.

Fill this space with delightful things-
building it's capacity for delight.

Finding new things to delight in,
new ways of delighting in them or
finding doses of delight when none
are shining brightly enough for you to see
on your own
is what this group is about!

Grow your capacity for delight now!

^o^

This is a group I started almost two years ago.
We've done a lot of cultivating already!

Rock Your Practice!
Rock Your World!

^o^
Suz

Preparation - Why we Practice what we Do.

noreply@blogger.com (Suzanne Stephens) — Mon, 15 Feb 2010 18:55:00 +0000

In my teacher trainings I had many A-ha moments.
One of the most mind blowing yet simple realizations
came with this teaching about preparation.

You practice breath awareness in your
asana (yoga postures) practice
to become better able to still the mind.
If you just sit to meditate
you may feel overwhelmed by all the chatter
that pervades the mind.
By practicing asana using breath awareness
you begin to quiet the mind.

Practicing breath awareness in asana prepares
the mind and the body
to sit for pranayama (breathing exercises).

By practicing pranayama you learn
to quiet the mind to sit in meditation.

I'm a 1-2-3 step by step kind of gal and
this simple explanation changed my understanding
of practice in a way that's allowed me
to be more aware of each practice
(whether it's asana, pranayama, meditation or
more lifestyle related self study & discipline)
and how it serves the whole-
the whole of my practice and
the whole of myself.

To be the best version of myself-
I practice asana to lead me to a deeper meditation practice.
I practice pranayama to lead me to a deeper self study practice.
Does that make sense?
How does that resonate with you?
Let me know- I'd love to hear your thoughts!

Rock Your Practice-
which ever piece you choose
to focus on!
^o^

Self Study- Sauerkraut & Kirtan

noreply@blogger.com (Suzanne Stephens) — Mon, 25 Jan 2010 16:36:00 +0000

Things change.
Living with chronic illness brings this
simple truth into a blaring new reality.
As time goes on,
the changes become part of your new reality
and time begins to heal
the initial shock of a diagnosis
and life after.

As I'm taking my own life by the horns
I've had two other blaring
new realities recently to face that
weren't so scary but dare I say
bizarre.

Since a child & my first whiff of sauerkraut-
we've not been friends.
I would pretend to vomit if my mother dare
feed it to me
(Mom- really, pretend is a nice way of putting it :o).
It's been a family joke for years.
Everyone knows- Suz and Sauerkraut
should not be in the same room.
About a year ago, a bunch of us
were celebrating my bros graduation
from college after a long and
dedicated self funded ride.
It was wonderful to celebrate his success!
We were at a German Pub and the tables
were covered in trays of schnitzel and
the Kraut.
I decided to give it a try as the faces
I make entertain my boyfriend to no end.
I tried it & LOVED it!
I took some home and ate it for weeks.
I even bought my very own jar the other day
to my surprise and to my boyfriend's.

Another shock came recently.
I am not a fan of chanting.
In Yoga study it serves a large purpose for
learning and also honoring the lineage
in which I've been training for the last
four plus years.
It makes me uncomfortable especially
when I don't know what I'm saying as
most is in Sanskrit.
I had teacher training friends that thought it
was the bomb & got super into it.
I've always shied away.
Until last week,
I met with some of my teacher training friends
and one of them brought her
harmonium and a chant sheet.
We were going to do a kirtan.
I wasn't really sure what this was- all I've seen
are the hippy-nutballs chanting and
rocking back and forth and yah-
not for me.
Give me a punk show any day.
Kirtan- my throat hurts and uh...
I gotta go!

I wanted to be a good sport,
after all what harm could befall me so
I sat and participated and
it was amazing!
The vibrations from the group chanting
was incredible.
My friend gave us translations and
a brief history on each chant.
And what a voice she has on her!
I found myself tentative at first and then
singing so loudly & with conviction!
I used to sing in a band before my diagnosis,
after, it never seemed the same.
It got bottled up somewhere along my path.
It felt so liberating and enlivening to
let-er rip!
I'm sold.

Things change as illness creeps in
or forces it's way onto the main stage
of our lives.
I've learned to expect, accept & take in
those changes as kindly as I can.
It was a refreshing change to
see other things that had once been so fixed
melt away and re-form as new loves.
Rather than dwell on all I can't do
or what I can't do anymore-
I'm excited for the natural changes occurring in me.
Making me better, stronger and more
like the flow of water.

Sauerkraut & Kirtan.
Huh?!
A blaring new reality indeed.

Consider some of the changes that
have crept into your life.
The ones that may have snuck past
since they weren't marked by
a health challenge.
Welcome them & Celebrate them!

Rock Your Practice!
^o^

How Yoga Empowers: Diana Bertoldo

noreply@blogger.com (Suzanne Stephens) — Tue, 19 Jan 2010 18:28:00 +0000

Welcome our new contributor Diana Bertoldo!

This woman has been inspiring me

to practice and to Rock all

that comes my way.

I thought you would enjoy her spirit

and her words as well and

I'm super looking forward to her contributions!

Check out her Super Woman Post- one of my favs :o)

Take it away Di...

In 2004 my whole world got rocked by migraine disease. I was averaging 6-8 attacks a month and suffering from Chronic Daily Headache as well. Fear, pain and suffering were the leading forces in my life. And though I didn’t see a way out, I chose to believe that it was possible. It was possible to find a way out of this madness. It was possible to ease my fear, pain and suffering and even eradicate it all together. And with the belief that it was possible, I set course to do the best I could to live out that possibility.

I quickly realized that my healing path would be best paved with self care practices that supported me in creating greater intimacy with my body, mind and emotions. So I started to practice Yoga.

My yoga practice taught me that how I show up on the mat is exactly how I need to show up in my day to day experiences—creating focus, clarity, and equanimity with myself, my illness, others, and the world around me. Yoga conditioned me to hearing the early warning signs of emotional, mental and physical stress and pain long before these potential threats could reap any significant havoc.

I was becoming much like the dog who could sense the earth quake before it strikes and managed to escape the destruction.

My yoga practice has far exceeded the expectations and desires I had in the beginning of my practice. Here’s what I got in the end…

A physical form of exercise that can be modified to fit my specific needs and limitations
A natural healing practice that made me deeply sensitized to muscular tension I was carrying in my body and simple poses and techniques for turning my tension into relaxation
The perfect anti-pharmaceutical prescription for my once chronic daily tension and headaches
More control over my pre-curser symptoms of a migraine attack than I ever could have imagined!
A deepened ability to maintain a relaxed body, balanced nervous system, and peaceful mind
Greater physical strength, flexibility, and health
A practice that daily supports my ability to show myself compassion, love, and acceptance
Inspiration to continue to know, love and appreciate myself, others, and the world around me more deeply
A healthy practice I can escape to that I can trust will bring me inner peace, help me gain clarity and focus on what is truly necessary at any given moment
The bliss of knowing how to create equanimity in all my experiences (regardless of whether I choose to or not.) Just knowing I can rocks!
A perfect practice to discover the fears and negative self-talk that I might otherwise have remained unaware of. And since you can’t change what you don’t acknowledge, this is truly an added bonus to my practice!
A daily habit that has taken on a life of it’s own—continuing to guide me and show me exactly where I need to grow, stretch, risk, and heal a little more…PRICELESS!

I will continue to ROCK my practice as it continues to ROCK my healing in all the right ways.

Diana Bertoldo

Radical Healing Coach and Artist

www.livingbeyondstressandillness.com

www.livebeyondstressandillness.blogspot.com

Meditation for Beginners & Beginners at Heart

noreply@blogger.com (Suzanne Stephens) — Mon, 11 Jan 2010 19:09:00 +0000

When I first sat down to meditate,

I thought okay here we go-

All I have to do is sit here for X amount of time
and not go crazy then
I'll be more calm & enlightened like.
I sat.

I kept myself from going crazy.
Sort of...
I followed the thoughts about dinner,
about conversations,
about random things that really made no sense,
I followed all the tinklings in my body but
since I was "meditating" I thought
all the thoughts that flooded my mind
sitting there day in and day out
was just me toughing it out.
Come to find out-
that's not meditation.

Meditation is not easy.
Meditation is simply a one pointed focus-
bringing that focus back to it's place
over and over
and over...
and over...
You can meditate on many things- your breath,
a candle flicker or
a quality you'd like to increase in your life
(joy, compassion, etc).
There's many types of meditation but
what you are doing is simply-
bringing your awareness to something-
every time your mind strays-
making no judgment &
coming back to that place of awareness.
A constant tending to our monkey mind &
bringing it back with loving kindness.
It's not easy.
Meditation is work.

For some the practice of sitting
and bringing your thoughts back
over and over is infuriating.
Honestly, sometimes it's been infuriating to me
but
I've noticed with time
(with a cumulative & consistent practice)
my reactivity has lessened,
my mind isn't so overwhelmed with thoughts,
especially negative thoughts,
and it's really not so infuriating anymore.
And not just when I meditate but
throughout the day
I notice these things in myself,
my surroundings
and even in my
relationships.
I've begun to look forward to
and even need
that meditation each day.

Start here.

Find a comfortable seated position
(it's hard to focus if you're not comfortable)
or lie down if seated isn't an option right now.
Try meditating on your breath.
Just bring your awareness to
watching your inhale & exhale.
As you inhale- say to yourself
I am inhaling one,
as you exhale- say to yourself
I am exhaling one.
Repeat counting your inhales & exhales
like this from 1-10.
When your mind wanders
(and it will- you're human)-
Make No Judgment,
bring your focus back to your breath
and begin at one.
Repeat
repeat
repeat.

or Try.
Lighting a candle and
meditating on the flame
(this is my favorite).
Just look at the flame.
Watch it- study it-
when your mind wanders-
gently
(gently meaning make no judgment)
bring your awareness
back to the dancing flame.
Repeat
repeat
repeat.

If you prefer to meditate with your eyes closed-
try the counting meditation.
If you prefer to meditate with your eyes open-
try the counting meditation
while gazing at a candle flame.
Start with 5 minutes a day for a month-
then add 5 more if you want to...

What a purrfect time of year
to begin a meditation
practice or to
reignite a stymied one.

Don't hesitate to ask questions
and give it a try!
Rock Your Practice!
^o^

How Yoga Empowers: Suzanne Stephens

noreply@blogger.com (Suzanne Stephens) — Mon, 04 Jan 2010 00:46:00 +0000

Big things are in store for 2010!

Some of my friends are making their way
to Yoga Empowered to share more
about how Yoga Empowers and
how You can Empower Yourself
with Yoga especially living
with chronic challenges.

That's it- that's my tease :o)

I rarely share my story so here goes...
I was diagnosed with Multiple Sclerosis in 2003.
A pink haired bass player in a rock band,
hair stylist by day & party girl by night.
I started feeling "not right".
After about 2 years of covering up
more and more things that weren't "right",
I answered the phone at work and
sounded completely drunk.
I was stunned & scared to death!
I got outta there canceling my appointments
and ran to Barnes & Noble.
I sat in the health section for hours, in tears,
tearing through medical books
looking for anything
that sounded like the symptoms
I was experiencing.
I had no medical insurance & until this point,
I thought whiskey & Robitussin
would cure anything.
I found Multiple Sclerosis,
called & cried to my dad and
began the medical maze of "finding out".

I moved back in with mom & dad.
Over about 3 years,
I made my full time job learning about MS.
This job was the toughest I've ever had.
I learned how to give myself shots,
how to deal with Drs.,
how to get through to who I needed to,
that Doctors aren't God
and many many
many
other things.
The one consistency I found was that
stress reduction & lifestyle modifications
to limit stress helped-
other than that who knew.

I'd never tried Yoga
but heard it was good for stress.
I figured now would be a good time to check it out.
So much felt wrong, strange & scary then
but practicing Yoga made me feel better
so I stuck with it.
I began reading more about Yoga.
I couldn't afford classes so I bought books instead
and kept practicing on my own.

Eventually I moved to Seattle, Wa.
The Doc in my folks' area had 2 MS cases and
was an hour away.
I was still a young woman who wanted to feel young.
As soon as I met Seattle- I never left.
I settled in with MS Specialists here,
started practicing Yoga at a gym
and on my own at home.
A teacher of mine suggested I teach.
I thought she was out of her nice but
wacked out mind!
Me?!
I could barely make it through her classes.
I run into walls. My mind doesn't work right.
I can't commit to much because I never
know when I'll need to rest
but I did know I needed rest!
That lesson alone took me long enough to learn!
Eventually I sat down with a Viniyoga teacher
who told me Yoga wasn't
just about the physical form.
She explained that Yoga was meditation,
breathing exercises,
self study and more.
She wanted to teach me to teach.
Always up for a challenge & as my boyfriend put it-
Yoga had done nothing but good things for me so far
so why not?!

I took one training and then another.
I learned a lot of what I was already
"practicing" was Yoga.
I began to feel and allow myself to feel
EMPOWERED.
In time, I began to feel more Empowered
than Disempowered in this skin.
I still have MS but it doesn't have me anymore.

My practice has taught me
to listen to my body,
to give myself what I need when I need it
(rest, food, water, meds, relaxation, silence...)
but most importantly for me,
it taught me compassion for my body,
for myself and for others
as they are.
My practice has made me, in time,
want to eat better and take better care of
what I put into my body.
I no longer waste time & energy on
negative people or things.
I no longer see myself through a cloudy lense.
I'm nicer to myself.
I honor myself.
I don't care so much about "fitting in".
I just want to be the best version of Me that I can be.
My mind is calmer, more serene
and less judgmental.
I learned to listen to
and love my body & myself.

Sounds simple but
it's the best thing I've ever done for myself!
I can't imagine ever stopping
my yoga practice as
the longer I continue to practice
the richer the rewards become.
When I attended my 1st class
I'd hoped to feel better.
I did and I continue to.

Yoga Empowers me
to Love myself, take care of myself
and have compassion for this body that
sometimes just needs a freakin break,
MS or not.

See how Yoga Empowers You...
^o^Suz rockin Le Perrier New Years Eve 2010

Holidaze Series- Self Study- New Year

noreply@blogger.com (Suzanne Stephens) — Tue, 29 Dec 2009 19:25:00 +0000

I'm not usually a resolutions person-
too much pressure and everyone else is doing it.
Not my thing.

This year is different.
This year I began to continue to teach.
This year I began to continue to
take great care of myself.
This year I began to continue to
realize all that I can be.
Seeing this=
I want to grow.

So here's my chance, all week I've been thinking.
I read great articles on Dreamboarding,
(I have plans to make my own on Wednesday)
detoxing, health and more.
I read my favorite yoga books again.
I wrote out all the things I want to do.
Why not?!
I surprised myself with what I wrote :o)

What does this New Year hold for you?

Experts say it takes 17 days of action to create a new habit.
Seems the 21 day challenges are everywhere right now.

What do you want this New Year to hold for you?
I want to continue to grow.
I want to continue doing something for my health.
I want to continue to live My Yoga Practice.
So I will.

What do you want this New Year to hold for Your Yoga Practice?
I want to practice more arm strengthening postures.
I want to continue sequencing flowingly.
I want to add 5 more minutes to my daily meditations.
I want to continue learning.
So I will.

What do you want this New Year to hold for you?

Be proactive.
Do Something.

Write it down. Find out.
Learn about yourself.
You may be surprised.

As with any practice-
Make No Judgment.
Work you intentions (goals, dreams)
into Your Yoga Practice.
Take the now, things you want to bring more of into your life
and add these to Your Practice.
Yes.
Asana, Pranayama,
Meditation, Self Study, Ritual-
Same Game.

Different Moment.

After the Holidaze, take some time before the year turns

to ask yourself what you want.
Allow yourself as long as you need to answer,
no phones, beeps, distractions,
make the time.
Ask for it if you need help finding the time.

Give yourself a refreshing gift.
A check in.
A hey-how's-things-goin?
Often times I find I'm butting my head
against a wall in one area, only to find
by moving farther to one side or another,
making adjustments,
loving the changes
as subtly or harshly as they come,
things tend to smooth and even
(just like my breath in asana)
and I end up fitting
right where I need
to be the
Best Version
of me.

Rock Your Practice this New Year!

^o^

Thank you so much for supporting this project.
Stay tuned for cool new additions and more
to come in 2010.
Thank you for diggin it!
Be Yourself.
Yoga Empowered.
^o^
Suz

Holidaze Series- Add Yoga to Your Day- Mudras

noreply@blogger.com (Suzanne Stephens) — Thu, 24 Dec 2009 19:07:00 +0000

I love practicing mudras.

In a nutshell-
mudras are symbolic hand gestures
used to direct energy in
a yoga posture or meditation.
Many religions, martial arts, dancers
& traditions favor mudras as well.

Practicing mudras tends to shift energy.
For example- if you want to
improve concentration-
holding the Gyan mudra for 15 minutes can help.
Even holding the mudra for a few minutes helps
but the longer the better.

Some practice mudras for healing
(Great article with more specifics here).

Mudras can be practiced in your pocket,
under a table or out in public.
Using both hands to practice the mudra
is more potent than one alone but
they can be practiced either way.

A simple yet powerful way to
add yoga to your day and
an awesome way to add it to your Holiday
to bring peace and added resolve.

Here's my favs.

Anjali Mudra-
Hands at Heart, Prayer, Namaskara or Namaste.

I love the symbolism of this mudra.
A coming together, a greeting, a gesture of respect, etc.
I love that the fingers of each hand symbolize
the elements (fire, water, earth, air, ether)
by bringing the hands together
you are uniting your being, your practice,
your spirit, body, mind...

By reaching your arms out the the sides
and overhead as you inhale then
bringing your hands to your heart
as you exhale
(in asana or meditation)
it symbolizes a reaching out and
gathering of energies
to bring them to center.

This is my favorite mudra that I practice
many times a day.
Before my asana & meditation practices-
I begin with this 3X to come into
my practice and end it the same way.
Even in the bathroom to refocus myself-
3 breaths using this technique
is a Holiday life saver.

Pran or Prana Mudra-
To practice this mudra gently press
the ring & pinky finger pads into the
thumb pad with the index and middle fingers
extended and apart.

Sitting with this mudra brings a
clear clean energy to your system
by energizing & activating every cell in the body.
It also improves immune function.

It's said this mudra is especially helpful for
patients with cancer or thyroid issues.

Gyan Mudra-
Om Mudra
This mudra is practiced by
placing the index finger pad gently
against the thumb pad while extending
the middle, ring & pinky fingers.

Practicing Gyan mudra emphasizes
grounding, calm and improves concentration.
Practicing this mudra while lying in bed
(or I found out last night lying on the couch!)
induces a soothing sleep.
Many practice this while saying Om
(Aum- mentally or aloud) to
bring more meaning to their practice.

This one is also known in healing
circles as a yogic tranquilizer.
It's said to help with the brain related problems
as it smoothly increases blood supply &
circulation in the brain to help energize neurons.

Dhyana Mudra-
Meditation mudra.
This mudra may be made with one or both hands.
Use left hand with palm up in the lap or
place both hands at the navel area,
right hand placed above left,
palms up, fingers extended.
Thumb pads gently touching.

Practice this mudra for relaxation,
compassion, peace & spiritual attainment.
Practicing this mudra also calms the nervous system
creating a feeling of enthusiastic relaxation.
I love that enthusiastic relaxation...

Finally-
Apan or Apana Mudra
Okay this one just Rocks!
Although very similar to the gestures we make
at Rock Shows
this is also a mudra used in yoga! :o)

Bring the middle and ring finger pads
to the thumb pad and extend
the index and pinky fingers.

Practicing this mudra brings
confidence of self and energy.
If you're feeling flighty or out of focus
this is a great one to use!
It cleanses & purifies the body and
provides relief for urinary issues and facilitates
the discharge of waste material from the body.

This was a challenge in that there is
so much information about mudras.
If you're interested in learning more
I'd highly recommend doing an internet
search as I was amazed at
how many mudras there are,
how many meanings they have but
mostly how well they work.

Have a wonderful Holiday!

Sit with Dhyana mudra in your next meditation
and invite the joy of the Season
into your heart.
Feeling extra Holiday stress?
Rather than getting frustrated or impatient
pick a mudra and practice it all week.

Take care of Yourselves
and Rock Your Practice!
^o^
Suz

Some Sweet Chronic Illness Resources

noreply@blogger.com (Suzanne Stephens) — Tue, 22 Dec 2009 20:17:00 +0000

The internet has opened up so many opportunities
for connecting and learning.
Here are a few of my favorite resources
that I've come across so far.

I'll continue to add to the list yet
won't republish this post each time so
be sure to check in on occasion for new resources.
I'd love to hear your favs and
encourage you to share them
in the comments section below.
(Do know I have to approve them first
so no ads, spam or porn people :o)

Chronic Babe
is a site I found and quickly fell in love with.
Here you can find articles, resources and more
for living with chronic illness.
I love the attitude of the site- no why mes-
just Babeness!
Recently a forum was added and it's a
great place to find support, make connections
and to learn more about your challenges
whatever they may be
from those living with them as well.

Cancer-
Yoga Bear
is something everyone should know about.
I'm so glad it's there
and I refer students to it often.

Crazy Sexy Life
just blew me outta the water!
I love all the resources here from
cancer to diet
this site is worth an afternoon
and I highly recommend it.
Even without cancer & living with
a chronic illness this site has tons to offer.

Arthritis-
Awesome yoga movement in Canada!
If anyone knows of anything like this in
the States - give a shout!
I'd love to support!
http://www.powerofmovement.ca/

Center for Mindfulness at UMass
I've been studying Jon Kabat-Zinn's
mindfulness - ness for years.
I highly encourage you to take a look,
see what courses are available in your area.
There are trainings (classes) all over
the world- this site is a good place to start.
I'm super excited to be taking an
8 week course in March 2010!
If classes aren't within your means-
He's the author of Where ever You Go,
There You Are- start there even-
with the book or on CD.
He's authored many titles- choose the one
that most resonates with you.

National Center for Complementary
and Alternative Medicine.
This site features lots of research and information
regarding many illnesses.
I've found it really hard to find trustworthy
alternative medicine research and
was so glad to finally find this site.

Quit Smoking
with Become An Ex. org
This site helps educate & support those who
want to, need to, are thinking about or
are going to quit smoking.
A former smoker myself-
My advice is to just keep quitting!
After about 3 years I finally did!

Here's an Open Letter to those not living with
Chronic Illness.
When I first read this I cried with relief as
it made me more able be understanding of others
as they don't live in my skin
and it also allowed me
to express myself a bit better.
Though I never sent it out- it was enough
for me to read and be able to express more openly to
friends, family & even students some
limitations I have.

Become active at
Partnership to Fight Chronic Disease
This site has tons of articles and resources
for many things.
If your big on advocacy or curious about
what that means for you-
check it out!

I could add stuff for days and this list will continue
to grow in time.
Knowledge Empowers.
It's right at your fingertips...
^o^
Suz

How Yoga Can Help those Living with* Chronic Illness

noreply@blogger.com (Suzanne Stephens) — Sat, 19 Dec 2009 03:04:00 +0000

*those living with Chronic Illness, diagnosed or not,
caregivers, friends, loved ones, children, plants & the dog all live with.

By sitting down at the mat-
you are reaffirming, re-patterning and
resetting your conditioned beliefs
about yourself
(habits, lifestyle, etc.)
by doing something different.

Rather than reaching for a bottle of Maker's Mark-
sit down at your mat & practice.
Rather than reaching for the pizza delivery guy's number-
sit down to meditate & practice.
Rather than going outside for this one cigarette-
roll out your mat & do 3 postures.
Yoga is something else to do.

Rather than stare at a wall thinking
of all the terrible things that could happen to you-
roll out your mat and physically
work out those things, using breath awareness,
in effect purifying the mind so
you can once again make the decision
to make choices
you want to make.

Physically alone.
Practicing asana (postures)
that's right for your body
will
increase circulation, reduce stress,
improve flexibility, clear the mind,
create energy, release tension,
improve strength, build strength,
reduce pain and fatigue,
improve mental focus and clarity,
build core (belly & low back)
strength and stability
as well as
improve sleep and
breath capacity
& breath function...

Practicing asana
(with breath awareness in particular)
teaches us a sense of body awareness.
Not many of us were born with a chronic illness.
We got used to bodies without our illness.

I find in most All Levels classes I teach-
I need to bring the student from the outside world
inward
to focus on their breath.

Someone living with a chronic illness
is well aware of their body.
Sometimes the body is screaming, sometimes
it lets me know whats up whether I like it or not
soooo...
the challenge here becomes
refocusing the awareness to the breath
which
with practice
brings body awareness, acceptance,
empowerment and
a natural ability to listen
(and hearing whether you like it or not)
to your body
to give yourself what you need.
Relaxation. Energy.
Calm. Balance.
Clarity.
Joy.

You don't need to practice X amount.
Try being more aware of when you can practice.
Try doing it then.
Try doing something different.

By sitting down at the mat-
you are reaffirming, re-patterning and
resetting your conditioned beliefs
about yourself
(habits, lifestyle, etc.)
by doing something different.

Rock Your Practice!
^o^

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Holidaze Series- Yoga Sutras added to Your Day

noreply@blogger.com (Suzanne Stephens) — Thu, 17 Dec 2009 20:16:00 +0000

I was speaking with a vibrant student
after class.
We were talking about how we know

breathing helps us feel better
and what once was
difficult to remind ourselves about
is becoming more natural.

Yoga Sutras 1.1-1.4
begin to
unravel this.
(more on Patanjali's Yoga Sutras
coming soon...)

By no fault of anyone and
so not placing any blame -
we are conditioned from birth.
How could we be otherwise?!
All we know is our family or
those we grow up with.
Then we get out into the "real world" and
see all the other things that weren't yet
brought to our attention
to help form
who we are
until then.
Add the computery stuff,
the networking,
socializing, professionalising,
hairstyling, talk pointed,
go go go- ness of it all
that seems to be rewarded with
stress.

We see not necessarily
what's there in front of us
but
what we've been conditioned until now to see.
How would we know
any different?

So we decided together
to begin paying attention now.

Starting here- Make No Judgment.
Begin to bring your awareness to your breath.
Try staying still for
5 breaths
many times throughout your day,
throughout your Holiday.
This small little thing.

Breath awareness practiced in asana
creates body awareness and acceptance.
It slows you down,
physically, mentally, spiritually even,
to allow you to be.
To be Yourself and nothing else
with your breath.

Imagine how those moments
begin to add up.
Imagine how after much practice
you begin to condition yourself
into the best version of
yourself you can be.
It's practice.
Always practice.
Not judge.
Do the work & see all that happens.
With action comes change.
See How Yoga Empowers You!

Happy Holidaze!
Suz

How to Help: Loved Ones Living with Chronic Illness

noreply@blogger.com (Suzanne Stephens) — Tue, 15 Dec 2009 23:41:00 +0000

When someone gets diagnosed,
whether it's a loved one, you
or another you know.
A question I'm most often is asked is
"What's the best thing I can do to help?
I don't want to be overbearing
but I want to help."

Honestly- the answer, for me,
is to live by example.
Ani Difranco says it best,
"I get tired of bein fierce...
I need back up, I need company and I need to be inspired!"
( Listen here to a free download of Face Up and Sing
taken from Righteous Babe Records- Ani's site.)

Often, being the one who's sick,
you must be strong for everyone else.
I want to be strong, positive &
to take awesome care of myself
while showing my loved ones that
I'm kicking ass with my illness.
They worry about me.
They're concerned about me.
And I want to be strong, positive and
to take awesome care of myself for all of us.
What can you do to help without being overbearing?!

Live Your Life to the fullest!
Remind me why I fight.
Remind me of all the beauty of being alive.
Remind me why
I take such awesome care of myself.
I don't want to hear about your hair or
how you can no longer afford
to donate to the Dems.
I want to hear how You LIVE &
why it's so wonderful to be alive!
I want you to Live by Example.
If you live to the fullest-
that's what would help me the most!

There are right answers for everyone.
That's the answer for me.
I can cause my own Drama- I don't need help there.
I want to be inspired.
I need to be inspired.
You inspire me here.
You remind me why
it's so wonderful to be alive and
why I'm so lucky to be here kickin ass.

Live by Example.
It will help more people than you know.
Rock Your Practice.
^o^
Suz

Holidaze Series- Compassion Meditation

noreply@blogger.com (Suzanne Stephens) — Fri, 11 Dec 2009 20:45:00 +0000

The Holidaze is in full swing.
Here's a simple meditation
that helps me remain true to myself,
my practice and
it helps me stay compassionate
(for myself, my body & everyone/thing else)
through it all.

Begin in a comfortable seated position.
Feel both sitz bones
(those bones you sit on)
underneath you and a long spine.
Doing this seated allows you to be more alert.
If being seated isn't accessible or
you think of it as you're lying in bed- do it then.
If you fall asleep- bonus.

Start using your full torso breath
(for a refresher see the video)
and once you've established
a smooth steady breath speed
that you can maintain
(just like in your asana practice)
try this...

Say to yourself silently,
like a mantra or chant even.
(On inhale)
I'm inhaling compassion for my being.
(On exhale)
I'm exhaling that which no longer serves me.
(Next inhale)
I'm inhaling compassion for my body.
(Next exhale and so on...)
I'm exhaling that which no longer serves me.
I'm inhaling compassion for all beings/ souls.
I'm exhaling that which no longer serves me.
Repeat.

Get the drift?!
You can change the words to fit you
and the moment you find yourself in.
Sometimes I just sit with
I have compassion for my body
when I'm feeling particularly challenged.
Sometimes I change the exhale words
to letting go or release anything else.
Use what resonates with you;
what speaks to your heart.

Stay there for 5 minutes if you can.
Stay there for more if you like.
Only do one 3 breath round.
The idea is to do it- even if it's just 3 breaths!
Small victories add up!

As always use the practice of
Making No Judgment and
coming back to the breath.
Using words helps
focus the mind and
soothe the heart.

Rock Your Practice!
^o^
Suz

Holidaze Series- Pranayama- Alternate Nostril Technique

noreply@blogger.com (Suzanne Stephens) — Thu, 03 Dec 2009 21:10:00 +0000

First of all-
the Beginning Breath Awareness Video
is a how-to on full torso breath
that most pranayama techniques
presented here will be using.
Know this- Practice this.

Alternate Nostril Technique
is a wonderful way
to immediately yet simply
bring balance and calm
to your system.

I introduce it to you
as a helpful tool to use
throughout the Holiday season but
in truth it's something I use
many times a day
throughout the year
to help myself.

Use it when on the bus,
waiting at the doctor's office,
when you need some peace,
when your body's frustrating you,
when you step into the bathroom,
when you're having tx done...
This simple
technique has helped me
keep myself balanced
through many challenging
situations.
I even taught it to some nurses
while practicing it during
a challenging steroid tx
I had to do.
See how you can apply it to your
care and your life.

Never strain the breath.
Always honor your body.
Let me know what you think of this technique-
I have a feeling you'll be lovin it.
Happy Holly Jolly!
Rock Your Practice!
^o^
Suz

Yoga Empowered for Chronic Illness

noreply@blogger.com (Suzanne Stephens) — Tue, 24 Nov 2009 22:26:00 +0000

Hi there!
I wanted to let you know that
Yoga Empowered for MS is
becoming
Yoga Empowered for Chronic Illness.

Many students are excluded from
the learnings presented and
I want as many people as possible to benefit.
Living with any chronic illness/es,
including but NOT limited to MS,
presents challenge in our daily lives.
The goal of this blog is to reach
as many people as possible
who want to learn to use
Yoga to Empower themselves
by managing symptoms and
living life more fully & mindfully.

Whether it's anxiety, MS, Lyme's Disease,
Arthritis or...
that presents your challenge...
see how Yoga Empowers You!

Be Yourself --- Yoga Empowered

Rock Your Practice!
I thank you for your support
and encourage you to
forward this to a friend.
xo- Suz

Holidaze Series- Compassion a Practice

noreply@blogger.com (Suzanne Stephens) — Sun, 22 Nov 2009 13:06:00 +0000

I've been working a lot lately
with compassion.
Rather than getting frustrated
at myself or others-
I'm instead trying to practice compassion.

What exactly is compassion?
I had to look it up to be sure and
I found many definitions
but adopted my own.
Compassion, to me,
is being aware of others' suffering.

Being aware without
falling into it or feeling sorry.
Being aware of suffering without
letting it suck the energy from me.
Being aware of the suffering of others,
of the world
while
maintaining my own personal space
but still doing what I can to help.
Almost a sense of acceptance & urgency
all at once.

Seeing suffering, if I can help- I will.
If I can't-
(a family member addicted to drugs,
a student struggling with
a co-dependent relationship,
a government erupting & slaying it's people)
I can still send out compassionate energy
and reserve the energy
I need
for myself
to be healthy.

I've been meditating on compassion
for myself & my body.
As my body suffers in its own way-
rather than getting mad at it
or myself
I'm practicing being aware of it and
holding love for it.
Rather than becoming upset or
falling into the suffering piece of it-
I'm becoming aware,
just noticing and making no judgment.

I ask that of my students
throughout their yoga practices.
To notice your breath- make no judgment-
if the mind wanders to whatever
(and it will)-
notice it- make no judgment
and return your awareness,
your focus
to your breath.
Over & over.
Repeat.

I realized this practice
of watching the breath
can be used for
practicing compassion.

I watch my breath quicken
in more challenging poses -
I notice it & bring it back
to that smooth even place.
I watch my breath quicken
in my day as I get more flustered
at my body's limits-
I notice it & bring it back
to that smooth even place.

Actually- isn't this the same as
practicing compassion....
I care for a suffering friend & want to help-
I notice it & bring my emotion back to a
place where I can
make an even decision.
I notice a person acting out at me
though I know they're really
frustrated at something else-
I notice it & bring my emotion
of now anger or frustration
for their actions into
simply noticing
they are suffering too.

Funny that.
All this breathing practice-
of noticing, smoothing,
evening, lengthening,
moving at the speed of....
I can apply it
to being more compassionate.

Can you?
What does compassion mean to you?
Let the season ignite
your compassionate self.
Rock Your Practice!

^o^
Suz

Holidaze Prep- Super Woman by Diana Bertoldo

noreply@blogger.com (Suzanne Stephens) — Wed, 18 Nov 2009 03:25:00 +0000

Ooohhh...
the Holidaze are coming...
This is the time of year that challenges me the most.
Expectations from family, friends,
my own projected expectations,
the wants, the needs,
the temptation of eating everything offered to me,
and the endless pull I seem to feel
every year to do more
and more while still
taking care of my body...

So this year- here it comes and
I've got some great tips & tricks ready for all of us
to use to help us stay focused and
to help maintain the balance
we work so hard to create within ourselves
throughout the year.
Hopefully these will help give us all
a better opportunity to just enjoy the season
with our loved ones & ourselves
from a place of health & ease.

First off is a post from my friend Diana Bertoldo
about being Super Woman.
I struggle with this within myself and
this article she wrote is something
I've been reading and re-reading to remind myself
where my starting off point is.
It reminds me that I am a Super Woman but
I do have to adapt my Super Woman self
as that's just a part of being
Super Woman.
Best yet- that MS doesn't have me-
I have MS and I am a Super Woman living with MS.
Many adaptations need to be made
and adhered to
keep my stress levels in check &
to maintain a rested being
regardless of the season.

A wonderful reminder and something I wanted
to share that's been nourishing
my practice & my mind for months!
Check out her other articles-
she's a great writer about living beyond illness
and she has been
empowering me to be the best version
of myself for a while now.

Thanks Diana for empowering me,
for your loving support of
Yoga Empowered 4 MS, Yoga Empowered
and for helping me
Rock My Practice!
More to come...
^o^

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Cumulative Practice

noreply@blogger.com (Suzanne Stephens) — Sat, 31 Oct 2009 19:01:00 +0000

Banksy Image.

My legs have been giving me issue lately.
It's easy to get caught up in feeling good then...
It's hard for me, living with MS,
to not wait for it.

Things are great but
the progression is there.
When.
How.
Each time I catch myself thinking this way.
I have to abort immediately-
Make. No. Judgment.
Bring it back to my breath.
Over & Over.
Repeat.

I get grumpy when I feel crappy-
I sincerely try not to but hell
my body's yelling at me and
my cultivated patience & compassion
seem to nosedive...
Until
I abort it immediately-
Make. No. Judgment.
Bring it back to my breath.
Over & Over.
Repeat.

A yoga practice is cumulative.
I consider it a fighting balance, if you will,
my adamantium to Wolverine (yoga)
alongside my kryptonite to Superman (MS).
MS is a companion-
sometimes leading the way,
sometimes hidden,
always there.
Practicing Yoga tends to bring it into focus,
create clarity mentally & physically while
empowering my body to do Good
for myself
rather than lurk in sinister corners
waiting to strike again.

I hurt. I'm grumpy.
MS is ruining my plans.
Until
I abort it immediately-
Make. No. Judgment.
Bring it back to my breath.
Over & Over.
Repeat.

Inhale- Rub your hands together
creating some warmth.
Exhale- Cup your hands,
place them over your eyes
(not touching the eyelids)
and say silently to
yourself
aaaaaHHhhhh!!!
3X

Make. No. Judgment.
Bring it back to your breath.
Over & Over.
Repeat.
aaaaaaaahhhhhh!!!

Please leave comments.
Rock Your Practice!
^o^
Suz

Self Study: And the Beat Goes On...

noreply@blogger.com (Suzanne Stephens) — Fri, 09 Oct 2009 20:14:00 +0000

I just went to my first
Yoga conference training thing
for a long weekend
in San Francisco with
about 10 friends from
my teacher training
community.
I think I was more curious about
what
I would learn from this.
To me-
Either I got it
or
I'm blowin smoke
and
rethinking things....

Not only did I take
care of myself like never before
by honoring my body-

resting when I needed to,
stopping when I needed to
and
not worrying about all the
teachings I was missing
after traveling all this way,
shelling out all this dough
& having to have subs
in my classes-
even canceling one.
(FYI-
I hate missing a teaching gig-
It's just my thing.
My students know this about me.
I'm very rarely not there when
they expect me to be!)-

but
I was taken care of
and
supported by my friends.
They even carried my yoga mat bag
for me, without even asking at
one point.
They are awesome!
I continued to adapt my
practice to fit how I
felt each moment to bring myself
to a greater place of balance
as I needed it
throughout the trip.
(Air travel breathing exercises= key!)

I came back without much zazz to report.
Except that...

Every day since I've returned-
I've felt my Suzness
bubbling,
laughing,
gleaming
and singing
from
my toe nails...

I love practicing yoga.
I love teaching yoga.
I make my practice suit me-
the Practitioner.
There's a lot of kick ass practices
involved in yoga as a whole.
I practice.
I teach.
Bring the Noise!
^o^
Suz

Where to Start & How to Use this Site

noreply@blogger.com (Suzanne Stephens) — Sun, 06 Sep 2009 18:51:00 +0000

Some people wanna open the box
their computer came in, plug it in & use it.
Some people wanna read the manual before logging on.
Some people fall somewhere in between.
We are all different- yet the same.
Everyone's learning style is different.

In the use of this site- Use it how you use it.
Honoring making this work for You!
You can start by reading about Yoga & what it is,
how Yoga can help with MS,
or about the power of breathing.
You can roll out your mat and practice with a video.
You can sit in your chair and practice breathing.
You can print out the articles & read them
in bed before you go to sleep.
Everyone has a different learning style.
What's yours?!

First things first-
Where are you & are you ready to begin
a Yoga practice?
Seriously. Ask yourself.
Anyone can do Yoga-
as long as you can breathe
You Can Do Yoga!

But... with that said not every pose,
sequence of poses or breathing exercises
are right for everyone.
Any question please ask your doctor,
physical therapist or me-
if I don't know I'll tell you.
The point is to ask & be sure about
your own safety in honor
of honoring your body!

Wanna get to it and practice?
Try the Beginning Breath Awareness video first-
then try each video &
add what you've learned
to your day.
When you have questions about the practice-
either read back in the articles to see if
there's something in more detail
about that subject or ask me
(I love hearing new questions,
ideas & I want you to ask-
really- it's why I do this!)
See where that takes you...

Wanna read more?
Put on your glasses & grab a cup of tea.
Go to the "Posts About" section
on the right hand side-
there are different subject groupings
for articles & videos.
Wanna learn about breath- click that &
all articles/videos about Breath come up.
Same with How Yoga Can Help MS,
What is Yoga, Add Yoga to Your Day & more.
Also- a couple people have told me
they print out the articles
and read them before going to bed.
That's cool & that totally works.
See where that takes you...

Add Yoga to Your Day-
this series is about different ways you
can take your practice off the mat
and into your daily life.
Little things you can bring your focus on,
things to calm an agitated mind
and how to add these practices to your day.
This is for the seasoned yogi or
someone who's never stood on a mat.
Especially for us- breath is our most
powerful ally in dealing with the ups & downs
of living with MS!

Thing is- this site is for You!
Learning to develop Your Yoga Practice
is really up to You!
I can write articles & film videos
as much as I want-
it's You that has to practice.
This is to help encourage, inspire and
make you Want to practice for You.
Because it makes you feel better,
it makes your mind calmer,
empowers you to help yourself
and whatever reason you find
on Your Yoga Journey!

You can subscribe by email to
receive postings every couple weeks or so.
Just click on the Subscribe by Email Link
on the right side.
I encourage you to leave comments too
so I know you were here!

Rock Your Practice!
Xo- Suz

Recommended Books, DvDs & CDs

noreply@blogger.com (Suzanne Stephens) — Wed, 26 Aug 2009 00:30:00 +0000

These are some of my favorite and
most helpful books & more
I've found along my journey so far.
Feel free to add comments including your
recommended reads and
why you'd recommend them.
Often times I've had a book on my shelf
or one that's been recommended many times
before it made its way into my heart.

See what looks interesting to you.
This list will continue to be updated
so check back often.
Support your local library and
see if they have the books first.
Xo- Suz

Books-

1. The Heart of Yoga by T.K.V. Desikachar
This book was one of my yoga training books.
It quickly became a favorite of mine and
is one I reference often.
I love the chapters about facing challenges
and illness plus other blocks along the way.
What keeps you from practicing-
what keeps you coming back...
I adore this book!

2. Yoga for Wellness by Gary Kraftsow
This book will take you through the physical
part of establishing a personal yoga practice
suited to you- the practitioner!
I often reference this book as I sequence
poses for myself & those I teach.
A great addition (& must-have) for anyone
who wants to begin a practice or
invigorate an established practice.

3. The Artist's Way by Julia Cameron
This book was recommended numerous times
and then one day-
I bought it & it became a bible of sorts for me.
It taught me how to be creative-
not only in art but to own my creativity.
How to look past conditioned beliefs and to
fight for what I wanted in my life.
Accepting me for me
and believing I can be all I can be.

4. Full Catastrophe Living- Jon Kabat Zinn
I did a final report in my yoga training on
Yoga for Pain Management.
Most of my research was found in this book.
Hospitals around the globe use these techniques
in stress management groups.
It's a mouth full of a book and
I found I had to ingest
bits at a time because it was so potent.
Mindfulness never felt so good!

4. The Power of Now- Ekhart Tolle
This book isn't a favorite per say but
it's a great introduction to living in the moment.
It teaches how & why
being in the now, in the present moment
is so transformative.

5. Coffee In My Cereal- Lorna Moorehead
My aunt got me this book
when I was diagnosed with MS.

I'd been reading all kinds of newly diagnosed books
and was up to my ears in information about MS
(super meaty info)
so the timing was perfect.
This book made me laugh and cry
repeat repeat repeat!
I loved it!
Her humor is priceless!

DvDs-

Honest- I'm not to sure here.
I haven't experienced many DvDs for MS
and won't add one I haven't tried
so if you have any suggestions
please add them & why.
What was it about the DvD that
made you want to keep coming back to
practice with it.

CDs-

Yoga Nidra for MS
by Inez Stein
I am a huge fan of Yoga Nidra
thanks to Inez Stein.
I lie down daily to rest my body & mind.
Often I don't feel refreshed or I can't focus &
the whole "rest" ends up frustrating me
rather than revitalizing me.
Yoga Nidra is like an extended savasana.
A 20 minute practice
(basically a type of guided meditation)
is equal to 2 hours of restful sleep.
I've been practicing with this CD daily
for almost 2 years now.
It's complete with healing
visualizations for MS.
I miss it when I don't practice.
One of my Must-Haves!!

Breakdown: Mountain Pose (Tadasana)

noreply@blogger.com (Suzanne Stephens) — Tue, 11 Aug 2009 05:51:00 +0000

This pose is for anyone
who wants to learn
how to use yoga to help yourself.

I practice this pose so many times
throughout the day
that it's become a part of my being.
Lifting my heart,
lifting my spirits,
strengthening & stabilizing
my low back & upper back
and then some.
This is my favorite pose.

Quick tip-
If practicing in a chair and
your feet don't reach the floor-
use a prop to bring the floor up
to meet your feet.
You can use a block,
taped up phonebooks
(no slip n slide needed here),
or even a bolster to bring the floor to you.
Be able to plant both feet on "the floor".
You don't need to stand on them.

Practice it.
Practice it for 10 minutes one day.
Make it a game.
See how often you can "lift your heart"
and add yoga breath.
It becomes addictive-
Helping Yourself is Empowering.

Rock Your Practice!
Lemme know how it goes...
Xo- Suz

Many thanks to
Red Square Y oga Studio
in Seattle, Wa.
for donating the space to film for you!

Self Study- What Keeps Me Going?

noreply@blogger.com (Suzanne Stephens) — Sun, 02 Aug 2009 17:33:00 +0000

Someone asked me the other day
why I do this.
What keeps me going.
Not just the blog, but the teaching,
the practicing, the attitude,
the damn she's still here-ness of it I suppose
still fighting
still talking & breathing
but
not giving up.

I've been thinking about it since asked.
I came up with some answer at the time
talking about I have no choice.
It's what I do &
I have this one life,
sure there's a huge part that makes it
more difficult in many ways but
I'm just glad to be here.

Then I started thinking about why I'm glad at all
why am I glad to be here
with all the awful things in this world
with the suffering of MS,
of others, of loved ones,
of entire societies.

I'm glad because this chance is mine.
I know those things are out there
& I know the impact of having MS.
I also know unconditional love & that
there are only some things I can control.
I've heard it said- that birth is a terminal illness.
It's true- if we're born then we must die eventually-
No one gets to contend with that.

So - Why ?

Because
I get an opportunity at a life until it ends.
not just any life- My Life.
There's a ton of things out of my control but
there's a ton of things I can do for myself
to make my ride more enjoyable.
Included but not limited to-
the blog and the teaching,
the practicing, the attitude,
the damn she's still here-ness of it
still fighting
still talking & breathing
but
not giving up.

It's your life-
how do you want to spend it?!
Rock Your Practice!
Xo- Suz