Topic 1 -Returning to Mindfulness

When I was a kid, mindfulness wasn’t something we practiced—it was simply how we lived. We didn’t have Wi-Fi, cell phones, or streaming TV. Instead, we had one television with three channels—ABC, CBS, and NBC—and, if the antenna cooperated, PBS made a fourth.

Back then, we got lost in our imaginations. My siblings and I transformed the big mango tree in our backyard into the Starship Enterprise, traveling across the universe, powered only by creativity. I vividly recall those moments—sitting in that tree, the smell of mango sap, and the cool breeze brushing my face. Without knowing it, we were fully present. Mindfulness wasn’t a practice; it was natural.

Today, life feels so different. Anxiety has become the norm, and we’ve traded the joy of simply being for the endless pursuit of doing. Yet, mindfulness, like that mango tree, is always there, waiting for us to climb back into its branches.

Yoga is my mango tree now. Through my practice, I find glimpses of that simpler time—a time when happiness wasn’t something to attain but something to experience.

As Thích Nhất Hạnh said, “The present moment is the only moment available to us, and it is the door to all moments.” When we step onto our mats, we step into that door. Each breath, each movement is our starship to navigate the universe within.

So tonight, let the poses and stillness between them become your mango tree. Pause, breathe, and simply be. Mindfulness reminds us that happiness isn’t a destination—it’s here, now, waiting for you to notice.

Topic 2 – Keeping the Lamp Burning

“As we move through our practice today, let’s reflect on self-care—not as an indulgence, but as a necessity.

Buddha reminds us, ‘To keep the body in good health is a duty, for otherwise we shall not be able to trim the lamp of wisdom and keep our mind strong and clear.’ By showing up today, you’ve made yourself a priority, and that is worth celebrating.

People so often invest more in outward appearances—hair, nails, or clothes—than they do in maintaining a healthy body and mind. What good is a house with perfect curb appeal if, inside, the pipes are rusty and the walls are crumbling?

Mother Teresa said, ‘To keep the lamp burning, we must continue to put oil into it.’ That oil is self-care: nourishing food, moments of rest, movement like the yoga we share here, and time for reflection. Without these, the light dims, and the path ahead becomes harder to see.

“The one who is disciplined in eating and recreation, balanced in work and relaxation, and focused in meditation, will come to the end of sorrow.” (Bhagavad Gita 6.17)

As Rumi wisely said, ‘Yesterday I was clever, so I wanted to change the world. Today I am wise, so I am changing myself.’ The work we do on our mats—stretching, strengthening, and breathing—is not just for our bodies. It’s for our minds and spirits, so we can face life’s challenges with clarity and resilience.

Let today’s practice be an act of replenishment. Let it be the oil you add to your lamp and the step you take over the puddles on your journey to becoming the best version of yourself.”

Topic 3 – The True Spirit of Giving

“As we enter the holiday season, the pressure to give can feel overwhelming. I called it self inflicted chaos. Many of us feel pressured to spend more than we can afford, leaving ourselves financially and emotionally stretched when the bills come due.

Buddhist principles teach: ‘A gift is pure when it is given from the heart to the right person at the right time and at the right place, and when we expect nothing in return.’

Imagine a tiny bird, singing its song. It does not expect applause, nor does it ask for anything in return. It simply gives its gift to the world—a melody from the heart, at the right time and place. This is the kind of gift that matters most: one that is unconditional, free of strings, and rooted in kindness.

During this season, let us focus on gifts that don’t carry price tags—our time, our attention, and our love. A handwritten note, a shared moment, or simply listening deeply to someone can mean more than anything bought in a store.

Remember, the best gifts come not from the wallet, but from the heart. So as we move through our practice today, let us cultivate gratitude for what we already have and the intention to give from a place of abundance within, rather than from pressure or guilt.”

Topic 4: Turning Obstacles into Stepping Stones

“Take a moment to reflect on the challenges we face—not as barriers, but as stepping stones on our journey. The path is rarely smooth or straight. As the saying goes, ‘Every path has a puddle,’ and adversity will test us. It’s in these moments of struggle that we have the opportunity to grow stronger.

Imagine a sculptor standing before a block of granite. To an untrained eye, it’s just a heavy, immovable obstacle. But to the sculptor, it’s potential waiting to be revealed. With each deliberate strike of the chisel, a masterpiece begins to emerge. Thomas Carlyle reminds us, ‘The block of granite, that was an obstacle for the weak, becomes a stepping stone in the path of the strong.’

Our challenges are not here to break us but to shape us. Like the last stroke of a pickaxe that cracks the rock, success doesn’t happen all at once—it’s the result of consistent effort. Every pose we hold and every breath we take is a chisel, carving strength, patience, and resilience into our spirits.

So today, as you step onto your mat, think of the difficulties you’ve faced or the ones that lie ahead. Let this practice remind you that, with persistence and purpose, what once felt immovable can become the very foundation you stand on to rise higher.”

“You must not allow your long term goals and dreams to be derailed off track by short term defeats. A stumble can often prevent a fall.” – David Scott

Topic 5 – When to know when to say no

“As we hold this pose, let’s reflect on the energy it takes to stay here. Sometimes, we pour time and effort into things that no longer serve us—relationships, habits, even ways of thinking—simply because we’ve invested so much in them. But as the saying goes, ‘Do not cling to a mistake just because you spent a lot of energy and time making it.’

Holding on to what doesn’t align with our growth is like clinging to a rope that’s burning our hands. The more we grip, the more it hurts. True strength isn’t in holding tighter—it’s in letting go when it’s time.

With your next breath, ask yourself: Is there something in your life that you’re holding onto because of the effort it took to get there? And with your exhale, imagine releasing it. Feel the freedom and lightness that comes with letting go.

Let this pose be a practice in both strength and surrender. Hold it with intention, but know that releasing it is just as powerful.”

Mixed Bad

“A confident person acknowledges their mistakes, wearing them like hard-earned battle scars that tell a story of growth. A coward, by contrast, shifts the blame onto others, gaining nothing but shame and missing the lessons hidden in their experience.” – David Scott

“Kindness is lighting someone else’s torch with your own inner flame.”

“Only he who does nothing, makes no mistakes.” – French Proverb

“We shape clay into a pot, but it is the emptiness inside that holds whatever we want. – Dao De Jing “The book of the way.”- Lao Tzu

“The greatest enemy of knowledge is not ignorance, it is the illusion of knowledge.” – Stephen Hawking

“Yoga is a light, which once lit will never dim. The better your practice, the brighter your flame.” — B.K.S. Iyengar

Teachers open the door, but you must enter by yourself.

“Decision is sharp knife that cuts clean and straight. Indecision, a dull one that hacks and tears and leaves ragged edges behind.” Gordon Graham

“Do not cling to a mistake just because you spent a lot of energy and time making it.”

“If you light a lamp for somebody, it will also brighten your path.” ―Buddha

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“The sharpest part of a blade is right on the edge. Find that edge in your practice.” David Scott

“Adversity causes some to break, others to break records.” William A. Ward

Cradle Pose (Hindolasana)

Utthita Hasta Padangusthasana (Extended Hand to Big Toe)

Purvatasana (Reverse Plank)

Janu Sirsasana, (knee-to-head Pose)

“Until you’re broken you do not know what you are made of.”

“In order to change, we must be sick and tired of being sick and tired.”

“My actions are my only true belongings. I cannot escape the consequences of my actions. My actions are the ground upon which I stand.” ~Thich Nhat Hanh

“Forgive yourself for not knowing what you didn’t know before you lived through it. Honor your path. Trust your journey. Learn, grow, evolve, become.” ~Creig Crippen