Reflections from Brenna Kramer on wholeness and well-being through simple, seasonal fare, expressive movement, and curious, thoughtful living.
// More and more I find that my cooking craves simple, elegant ingredients, ingredients that by the nature of their quality add flavor and depth. This side is an example of this movement. Pairs well with any beef or pork main dish.
Read More//Meditation: a formal, scientific practice of turning your attention inward, away from external distractions, toward a concentrated focus on a single point of reference, such as the breath. Utilized to increase self-awareness, enhance presence in daily living, promote relaxation, and understand the most basic essence of peace and bliss.
// Mindfulness: the ability to maintain a moment-by-moment sense of acceptance and awareness of thoughts, feelings, sensations, and environment. Letting the past and the future inform the present, but not control it. It is the act of being where you are when you are there.
Spring is nearly upon us, yet it seems to be an eternity away. In this last push out of winter, I am reminded of the importance of this time of year for self-reflection and introspection. Every season and every moment is an opportunity to observe and to gain a greater understanding of who we are. Even so, I find at this time each year, as I ache for a season with more light and warmth, that I am called to return, to return to where I am as I am here.
Ultimately, this gesture of presence is simply showing up for myself; it is being an active participant and partner in my own life. Externally, we work to have functioning and healthy relationships, to understand and support our friends and partners as they move through their journey. This understanding of the other and of the relationship comes from a tremendous amount of work, observation, and a whole lot of time. The success of the relationship is contingent upon us showing up, and being present. As this is of value, it is of equal, if not greater value to spend that same energy and time to understand and have a healthy relationship with ourselves.
Meditation and mindfulness are two ways to begin to engage, nurture, and understand who we are. In meditation, we offer ourselves a dedicated time to practice inward reflection of our thoughts, feelings, and tendencies. It is here that we train our mind to be attentive to the present by focusing on a single point, whether that be our breath, a bodily sensation, or a phrase. As other thoughts, or feelings arise, we attend to them by acknowledging that they are there, then without judgement, return to the task at hand. Now, this acknowledgement and return is crucial; this is where we develop two essential pieces for understanding and nurturing our being. The first is that we are able to see, almost from a bystander's perspective, what emotions, thoughts, and anxieties are affecting us. In that act, we become mindful of our tendencies and bias and can begin attending to them, in a nurturing and constructive way. The second is that in the return back to the single point of focus, we train ourselves to acknowledge but not follow our thoughts and emotions; essentially we take back control of where we go. We no longer are subject to the rollercoaster that can be our monkey mind. As we practice this we are better able to engage in everyday life. As our thoughts stray, we stay anchored to the present and can more rationally make decisions and engage in relationships.
In mindfulness, we offer ourselves the opportunity to engage and be present with the external environment. Instead of multi-tasking and doing a thousand things at once, we choose to be where we are when we are there. If you are eating, you are eating. As you take each bite, allow yourself to fully savor the flavors of the food and the sensation that it builds in your mouth. Observe how the food makes you feel, notice what you are smelling, and fully attend to the experience. Mindfulness can happen in any waking moment, and because of that, it is a powerful tool to finding out who we really are.
Read More// The grey in the Pacific Northwest is an ever present force in the winter. As it moves the mists in, dampening the earth, it brings a deep chill to the bones of the people of this wild land. It calls for long afternoons dabbling in the kitchen creating comforting aromas and heavy, nourishing meals that stick.
Packed with high fiber cannellini beans, hearty root vegetables, and a whole pound of lacinato kale this stew will provide your body with a plethora of nutrients. The thick broth that is deepened with herbal flavors invites the crusty sourdough to slop right in.
Read More// Urdhva Mukha Svanasana: Upward Facing Dog
I can find so many reasons to close my heart. To protect it and hide it. As the days pass, and the seasons change, as the ball of my life continues to roll on and on, I age, and I begin to acquire more painful experiences both personal and worldly, as every other human does. Sometimes it can seem impossible to look into the mirror and grieve the failures, the loss of loved ones, and the sheer brokenness written over my body and over the body of the world. Some days they feel so imprinted and vast that I cannot imagine there being any additional space for more broken hearts. This is utterly paralyzing.
Our Yoga practice calls us to show up, each day, and face whatever it is in front of us. When I want to retreat and hide behind my scars, my practice asks me to stand up, step forward, and reveal my face, to look at it, for as long as I need to in order to see the truth. When I, objectively, look into the mirror and engage with what I see, the imperfections and pain are not the only items of note, I begin to see much beauty and much hope. Then I think, maybe, I can do this again, take a chance, step up, reveal myself, and if my heart is broken again, and it will be, that I have everything I need to pick the pieces up.
It takes a tremendous amount of strength and courage to open our heart and spread our light, but when we do, we can be renewed. The featured pose for this month urdhva mukha svanasana, upward facing dog, is an extroverted pose. It calls us to show up, open our hearts, and share our light. The opening of our chest is invigorating. Mentally, this motion can increase self-confidence and aspiration. Instead of feeling paralyzed, we can feel motivated to promote change, engage with hope, and unabashedly love.
Somatically speaking, up dog is a strong, powerful pose. It strengthens nearly the whole body: arms, wrists, legs, core, and back. It provides a deep stretch for the chest, shoulders, belly, and hip flexors. One of the greatest benefits of this position is that it combats our greatest enemy; sitting at a desk all day long hunched over. To learn how to do this posture, read on.
Read More//Nigel is right: these are very good chocolate brownies. There was no need to try to discover my own recipe in this regard, as his already suits me. Not too sweet, but just rich, fudgey, chocolatey goodness. A delightful treat for this Valentine’s Day.
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Borboleta's journal is a series of reflections about being where you are, when you are there. Discovering wholeness and well-being through simple seasonal fare, expressive movement, and thoughtful living.
