Mantra – “I turn inward to nourish my light. I fill my heart with love, my mind with peace, and my breath with stillness.”

Topic 1 – The Stories We Tell Ourselves

Metaphor: The Artist and the Canvas
Imagine an artist standing before a blank canvas. With every brushstroke, they shape what will become a masterpiece—or a mess. If they start with frustration and doubt, they might only see mistakes. But if they trust the process, they can transform even an unexpected mark into something beautiful.

Our minds work the same way. The way we tell our story—how we interpret our challenges and experiences—paints the picture of our reality. If we believe we are stuck, we will stay stuck. But if we believe in possibilities, we create them.

Reflection:
In Buddhism, samskara refers to the mental imprints and habitual patterns that shape how we see the world. If we constantly tell ourselves the same negative stories—”I always fail,” “Things never work out for me”—we strengthen those imprints, reinforcing suffering. But when we bring awareness to these stories, we gain the power to rewrite them.

Worry often plays a major role in this inner storytelling. We try to prepare for storms that may never come, putting up our umbrellas long before the first raindrop falls. But as the Dalai Lama reminds us, if a problem is fixable, we should act instead of worry. And if it’s not fixable, worry serves no purpose at all.

In yoga, the hardest thing to adjust isn’t the body—it’s the mind. Our muscles can soften, our breath can slow, but if our minds resist, we struggle. The same applies to life. If we learn to rewrite our inner dialogue, to change the story from fear to trust, we open the door to freedom and peace.

Quotes to Support the Message:

“The way you tell your story to yourself matters.”

“If a problem is fixable, if a situation is such that you can do something about it, then there is no need to worry. If it’s not fixable, then there is no help in worrying. There is no benefit in worrying whatsoever.” – Dalai Lama

“The brain is the hardest part of the body to adjust in a Yoga class.”
“It ain’t no use putting up your umbrella till it rains!”

Call to Action:
Tonight, notice the story you are telling yourself. Are you preparing for a storm that hasn’t arrived? Are you resisting change instead of allowing growth? Take a breath, adjust your inner dialogue, and trust that you are painting a masterpiece—one thought at a time.

Topic 2 – Breaking Free – Choosing Growth Over Reaction

Metaphor: The Well-Worn Path or the Open Trail
Imagine you are standing at a fork in the road. One path is well-worn, familiar, and easy to follow, but it leads in circles, bringing you back to the same struggles and frustrations. The other path is new, uncharted, and unknown, yet it holds the possibility of growth and freedom. Every time you face a challenge, you stand at this crossroads: Do you react as you always have, or do you step into something new?

Reflection:
Buddhism teaches that suffering comes from attachment—to old patterns, old pains, and old fears. Each moment is an opportunity to break free. The past does not have to define the present. Every time you are tempted to react in the same old way, ask yourself, Am I choosing my past or my future?

Our minds often turn small things into giant shadows, making problems feel bigger than they truly are. But have you noticed that most fears never play out the way we expect? Growth doesn’t come overnight—it comes from practice. Everything is difficult before it becomes easy. But if we keep choosing awareness over reactivity, clarity over fear, and curiosity over avoidance, we train ourselves for peace instead of stress.

Quotes to Support the Message:

“Every time you are tempted to react in the same old way, ask if you want to be a prisoner of the past or a pioneer of the future.” – Deepak Chopra

“In the mind, small things can grow tall shadows.” – David Scott

“I promise you nothing is as chaotic as it seems. Nothing is worth diminishing your health. Nothing is worth poisoning yourself into stress, anxiety, and fear.” – Steve Maraboli

Call to Action:
Today, when you feel yourself reacting out of habit, pause. Take a breath. Choose the open trail. One conscious moment can change everything.

Topic 3 – Turning Toward Your Own Light – The Love You Deserve

Metaphor: The Sun and the Moon

The moon does not create its own light; it merely reflects what it receives. Just as the moon cannot shine without the sun, you cannot keep giving without first replenishing yourself. If you never turn toward your own source of warmth—your self-care, your inner peace, your joy—eventually, you will have nothing left to share.

Reflection:
Compassion begins with yourself. The Buddha taught mettā (loving-kindness), which starts inward before expanding outward. When we nourish ourselves—through rest, stillness, movement, and joy—we become a steady light for those around us.

Self-care is not indulgence; it is the foundation of balance. Loving yourself means recognizing that you, too, deserve warmth, care, and compassion. You are not just here to reflect light—you are meant to glow.

Quotes to Support the Message:
“You yourself, as much as anybody in the entire universe, deserve your love and affection.” – Buddha
“Compassion for others begins with kindness to ourselves.” – Pema Chödrön
“How you love yourself is how you teach others to love you.” – Rupi Kaur
Call to Action:
Tonight, take one step to nourish yourself. Rest, breathe, and remind yourself: I am worthy of the love I give.

Topic 4 – Anchoring in Stillness – Finding Inner Peace

Metaphor: The Lighthouse in the Storm
The storm rages, the wind howls, but the lighthouse does not fight the storm—it simply remains steady, its light unwavering.

Reflection:
Buddhism teaches upekkha—equanimity. We do not control the storm, but we can choose to anchor ourselves in stillness. Like an anchor holding a ship steady, our breath grounds us in the midst of emotional turbulence.

Inner peace begins the moment we stop allowing external events to dictate our emotions. We don’t have to react to every wave that comes our way. We can pause, breathe, and return to our center.

Quotes to Support the Message:

“Do not let the behavior of others destroy your inner peace.” – Dalai Lama

“Peace comes from within. Do not seek it without.” – Buddha

Call to Action:
Tonight, pause and ask yourself: What external force is trying to steal my peace today? Use your breath as your anchor. Be the lighthouse, steady and full of light.

“take time to make your soul happy tonight. It is from the stillness that life rises”

“[Slow breathing] is like an anchor in the midst of an emotional storm: The anchor won’t make the storm go away, but it will hold you steady until it passes.” – Russ Harris

“Inner peace comes the moment you choose not to allow another person or event to control your emotions.”

Closing Thought…

“Our yoga class is more than just a space for physical exercise; it’s a realm where both body and mind engage in deep practice. This practice is not confined within the walls of our class; rather, life beyond it acts as a continuous test of our mindfulness. The true test of our learning unfolds as we return home, spend time with family, and merge back into the flow of daily existence. The gracefulness of our practice matters little if we fail to apply the essence of our practice to our actions and decisions, once we step off the mat and back into the world.” – David Scott

Story 1

The Story of the Two Wolves

An old Cherokee Indian chief was teaching his grandson about life.

“A fight is going on inside me,” he told the young boy, “a fight between two wolves.

One is evil, full of anger, sorrow, regret, greed, self-pity and false pride.

The other is good, full of joy, peace, love, humility, kindness and faith.”

“This same fight is going on inside of you, grandson…and inside of every other person on the face of this earth.”

The grandson ponders this for a moment and then asks, “Grandfather, which wolf will win?”

The old man smiled and simply said, “The one you feed.”

Story 2

In a serene monastery nestled among the rolling hills, a wise Buddhist monk gathered his young disciple under the shade of an ancient Bodhi tree, intent on imparting a profound lesson about the nature of the mind.

“Within us, there dwells two dragons,” the monk began, his voice as calm as the gentle breeze, “engaged in a ceaseless battle. One dragon represents the Mara—embodying anger, desire, arrogance, and ignorance. The other embodies the Dharma—manifesting joy, compassion, humility, and wisdom.”

“This very battle unfolds within you, within me, and within the heart of every being that walks this earth,” the monk continued, his gaze reflecting the depth of his understanding.

The young disciple, intrigued by this revelation, contemplated quietly before inquiring, “Master, which dragon emerges victorious in this struggle?”

With a tender smile, the monk replied, “The dragon that triumphs is the one you choose to nourish with your actions and thoughts. Just as we tend to our garden, so too must we cultivate the seeds of compassion and wisdom within our hearts, for it is through mindful living that we foster the growth of the virtuous dragon.”

In this way, the wise monk taught the young disciple the importance of mindfulness and the power of choice in shaping one’s destiny, guiding him along the path towards enlightenment.

“Every time you are tempted to react in the same old way, ask if you want to be a prisoner of the past or a pioneer of the future.” – Deepak Chopra

Have you noticed that in reality, nothing in the future ever turns out to be as stressful as the mind makes it to believe? In the mind small things can grow tall shadows.” – David Scott

“I promise you nothing is as chaotic as it seems. Nothing is worth diminishing your health. Nothing is worth poisoning yourself into stress, anxiety, and fear.” – Steve Maraboli

“All things are difficult before there are easy. What we practice we get good at.”

“Worry never takes always tomorrows troubles, but it surely takes away today’s peace.” – David Scott

“Our anxiety does not come from thinking about the future, but from wanting to control it.” – Kahlil Gibran

If you can’t fly then run; if you can’t run then walk; if you can’t walk then crawl, but whatever you do you have to keep moving forward.” – Martin Luther King Jr.

“When you change the way you look at things, the things you look at change.” – Wayne Dyer

“At the end of the day, tell yourself gently: ‘I love you, you did the best you could today, and even if you didn’t accomplish all you had planned, I love you anyway.” – Anonymous

“Your mind will answer most questions if you learn to relax and wait for the answer.” – William S. Burroughs

“When in doubt, breath it out.” Yoga teaches you how to listen to your body.”

“We ourselves feel that what we are doing is just a drop in the ocean. But the ocean would be less because of that missing drop.” – Mother Teresa

“When I let go of what I am, I become what I want to be.” – Lao Tzu

“You have a treasure within you that is infinitely greater than anything the world can offer.” – Eckhart Tolle

“The elimination diet: Remove anger, regret, resentment, guilt, blame, and worry. Then watch your health, and life, improve.” – Charles F. Glassman

“People have a hard time letting go of their suffering. Out of a fear of the unknown, they prefer suffering that is familiar.” – Thich Nhat Hanh

“The way you tell your story to yourself matters.” – Amy Cuddy

“If a problem is fixable, if a situation is such that you can do something about it, then there is no need to worry. If it’s not fixable, then there is no help in worrying. There is no benefit in worrying whatsoever.” – The Dalai Lama

“The brain is the hardest part of the body to adjust in a Yoga class.”

“It ain’t no use putting up your umbrella till it rains!” – Alice Caldwell Rice

“Nothing is permanent in this wicked world — not even our troubles.” – Charlie Chaplin

“The greatest weapon against stress is our ability to choose one thought over another.” – William James

“Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy.” – Thich Nhat Hanh

“In the end, just three things matter: How well we have lived. How well we have loved. How well we have learned to let go.” – Jack Kornfield

Peek Asanas

Vishvamitrasana (Sage Vishvamitra’s Pose)

Eka Pada Galavasana (Flying Pigeon Pose)

Maksikanagasana (Dragonfly Pose)