november's e-muse contains: opening muse studio scoop teacher feature asana, yogi, & tranquiliTeam player of the month tranquiliT boutique seasonal specials tranquiliT treatments ongoing offerings enlightening events

dupont studio hours: monday   11:00 a.m. — 1:30 p.m.  4:00 p.m. — 9:30 p.m. tuesday   11:00 a.m. — 1:30 p.m.  4:00 p.m. — 9:30 p.m. wednesday   11:00 a.m. — 1:30 p.m.  4:00 p.m. — 9:30 p.m. thursday   11:00 a.m. — 1:30 p.m.  4:00 p.m. — 9:30 p.m. friday   11:00 a.m. — 1:30 p.m.  4:00 p.m. — 9:30 p.m. saturday   8:30 a.m. — 4:30 p.m. sunday   10:00 a.m. — 6:00 p.m. and by appointment take a yoga class, shop the tranquiliT boutique or indulge in a tranquiliT treatment

the weather has chilled, hibernation begins to sound pretty darn desirable, leaves are falling, and the impending holidays are in sight. welcome to november! i received such fabulous feedback from last month's top 10 list that i wanted to follow up with ideas for self-care over this chilly month and into the holidays. i honor and so appreciate your input. isn't it interesting how we react to lists versus paragraphs? as one avid listmaker to another (i sleep with post-its and pens by the bed . . . you never know when something will come to you!), i don't know what i would do without categorizing life into various to-dos, lists and sections. i presume that that is why last month's worked so well for numerous yogis. we live in our head. now, let me help you translate this productivity into your bodies through my top 10 list for self-nurturing in november:

1. set boundaries. ok, so i had to begin this list with an area on which i continue to remind myself to focus. do you ever have that feeling in your body of tightness when you've said "yes" and should have said "no?" this seems to be a common theme surrounding holiday expectations. we all have limits, and the challenge of compromising one's current beliefs or desires to make another happy is worth exploring. for example, do you always go home for thanksgiving when you'd really rather sleep in, cook a pot pie, and watch the macy's thanksgiving day parade with your kitty? well, maybe this year can be different. notice how many of your actions are based on "shoulds" rather than your own voice. life is full of compromises, but if you constantly comprise yourself you're not living in your body.
2. when in doubt, draw a hot bubble bath. yes, i truly do feel that calgon can take me away (although i now rely on lush bath bombs). every night this time of the year, you'll find me drawing a bath to warm my cold bones, and just let go into a tub of tranquility. growing up in the christian faith, baptism was a way to cleanse transgressions and be "reborn." i believe i do this nightly, on a totally different level, not out of sin but out of desire to surrender, self-nurture, and escape email, cell phones, and life for 30 minutes. indulge in this full body state of mindfulness magic.
3. cultivate an attitude of gratitude. considering this season of giving thanks, how could i leave this out? don't you find that this time of year brings on a bit of "woe is me"? i certainly do; however, it is hard to stay there long if you spend time honoring others for their contributions to your life — a letter to a high school teacher, an email to an old friend, volunteer time at a local soup kitchen. throughout this month, think of one new thing daily that helps instill within you an attitude of gratitude, and write it in your journal.
4. sleep in. i think this and journal writing are two of the best forms of free therapy. if you're an avid planner, put "sleep in until 11" on your list and then you can mark it off when you decide to get out of bed.
5. touch. when taking yoga classes, my fave part is getting assisted by the teacher (ok, and pigeon pose!). the power of touch is soooo powerful. massage, reflexology, yoga classes at tranquil space, talking to a dear friend that "talks" with her hands, reconnecting with old friends, hugging aunt helga over turkey, or caressing a tired friend's head, are all ways to experience the magic of touch.
6. pay attention to sensations. recognize how approaching a challenging conversation feels in your body, notice if talking to someone leaves your heart center feeling closed, pay attention to what waiting in lines does to your pulse. it's amazing how easily affected we are by all the stimuli around us. breathing helps but so does noticing if you continually have negative reactions to someone or something. chances are that it may be time to make changes.
7. be less reactionary. during this weekend's classes on yoga and buddhism, the teacher mentioned that meditation was about creating space between the stimuli and the reaction. ah ha, so if i learn to sit still, i'll become less reactionary? well, my question to him was what to do with the energy after stimuli before reaction because that stuff is powerful! do you notice that after a not-so-lovely email, the initial reaction is to write back an equally not-so-lovely response? well, i've found that sitting on it (visualize a meditation cushion) makes a world of difference. taking the action out, sitting with the sensation, and reacting from a place of mindfulness will allow you to be more in control, especially when dealing with aunt helga over the holidays — "now tell me again why you're not married?"
8. begin your holiday shopping now. need i say more? taking care of holiday cards, gifts, party planning, and outfits now saves you tons of stress later. and you'll get better options, less crowds, better prices (day-after-thanksgiving sales), and can easily show online without paying more for shipping.
9. practice yoga daily. of course i had to insert this one. even one sun salutation here is gonna make your world more serene. you can do it subtly during meetings, waiting in lines, at the office, and while running around town. for ideas, listen here.
10. release expectations. one of my biggest sources of disappointment in life is expectations. if i could only let go of these and be less tit for tat. ahhh. while i continue to work on this (and presume i'm not totally alone in this department), i encourage you to congratulate, give, honor, and support others simply because you want to. expecting a "thank you," "congrats," or otherwise in return, only serves to disappoint and discourage. just because i had to write thank yous the day i received a gift growing up, doesn't mean everyone else did.

i hope that these 10 tips continue to inspire and inform your yoga lifestyle path. i'm so honored for your support of our six years, and a big thanks for braving the elements last saturday for our soiree. i hope to see some of you on sunday as i share additional ideas on growing your yoga practice on and off the yoga mat.

growing with you,
kimberly wilson

peruse kimberly's blog and podcast for musings on yoga and lifestyle. use your favorite podcatcher program (iTunes, iPodder, etc.) to automatically receive new shows direct to your computer. new to podcasting? get more info here.

in celebration of the halloween season, join kimberly for a 1-hour meet & greet/trick or treat tea party THIS sunday, october 30, at 4:30 p.m. this relaxed, intimate social setting is an ideal forum for you to address questions regarding your yoga practice on and off the mat, such as ways to incorporate yoga into your lifestyle, or how to conquer chaturanga. kimberly will also share some of her fave sources of inspiration.

• happy 6 years! thank you for braving the elements and celebrating with us on saturday, october 22. our soiree included a book signing with cyndi lee, complimentary massage and herbal foot baths, tranquility tea, tasty treats, yoga demos with kimberly and lisa, and mingling off the mat while the rain poured outside. thank you again for your support of our very special yoga community.

• we have loads of inspiring lifestyle and yoga workshops scheduled this fall: partner yoga, preparing for birth with yoga, back to health: yoga rx for back pain, meet and greet/ trick or treat tea, karma yoga — selfless service in a not-so-selfless world, jump into yoga 2, baby and us, and newbie yoga workshop. plan your winter getaway — join kimberly and lisa for yoga in paradise on the sunny caribbean island of tobago. visit enlightening events for ALL the scoop.
• yogi appreciation week on november 20-27, in honor of our 6 years. 10% off all tranquiliT boutique items and class passes.
• visit our new online community forums! here you'll find discussion forums where you can post community events, yoga-related services you have to offer (i.e., acupuncture, photography of yoga, etc.), items for sale, housing available, roommates wanted, and more! you can also log on to discuss yoga with fellow tranquil space yogis! create your tranquil space forums user account today!
• tranquil space is hosting special charity classes in BOTH studios from 10:00 - 11:30 a.m. on thanksgiving with anne and danielle! vist our reduced holiday weekend schedule for all the scoop.
• join carol for a post-thanksgiving reflective yoga practice on sunday, november 27, from 12:30 - 2:30 p.m.
• save the date: tranquil space's fifth annual holiday soiree at the blue room on sunday, december 18, 7:00 - 9:00 p.m.

• doga in the park: thanks for supporting our special event with the washington humane society to bring awareness to one of our favorite local charities. view photos.
• love yoga? have a great attitude and have skills in management and supervision? consider joining our tranquiliTeam! we are currently seeking a part-time studio manager. visit our studio opportunities page for current openings.
• news from siobhan troy at tranquil space bethesda:
• level 1 teacher training starts october 28.
• join siobhan on thanksgiving day for yoga before the feast. it's free, and we will accept donations for bethesda cares!
• regular classes will not be held on thanksgiving day.
• rejuvenate yourself on december 3rd with some restorative yoga.

• 10% off boutique items and class passes the week of november 6 through 12, which marks our first year!
• mark your calendar for december 11, for our first birthday and holiday celebration!
• community celebration: our way to celebrate tranquil space yogis' honors and developments! please share your celebrations with us by emailing newsletter@tranquilspace.com.
• a warm goodbye to assistant manager meg noonan, who is moving on to focus on nursing school.

• congrats to leah carlson on her october 8 nuptials!
• congratulations to bridget purcell on getting married october 29th!
• congrats to alicia wittink for giving birth to anneke dickson on october 14!
• congrats to mandana hajj, who gave birth to nadine luciana panizza on october 8!
• michele galvin had a baby girl on september 27 — anne "annie" joyce galvin, 6 lbs., 12 oz. she is doing great, and her parents are really enjoying her!
• congrats to october newbie series graduates: tim, franz, stephen, nancy, nicole, terrica, jane, meredith, and evelyn! we look forward to seeing your practice continue to grow!
• good luck to macey pew and shelby settles, who are running in the marine corps marathon on october 30!
• share photos of you wearing tranquiliTees around the globe! to be featured in next month's newsletter, send photos to newsletter@tranquilspace.com. this month's features are tranquil space yogis catherine, ms. violet, and chuck at the ms. adams morgan day contest, and tranquil space yogis brittany williams and catherine haradon, who bumped into each other on their recent flight to johannesburg, south africa!

mary warsh

i was watching a movie the other day about three orphans, and at the end they found a letter that their parents had written to them. their parents told them . . . "what may seem like a series of unfortunate events, may actually be the first steps on the path of a new journey."

i burst out in tears. in the past five years, i experienced significant events that were just so incredibly awful that i thought my life was over. when i began to look back in retrospect, however, i realized it was these unfortunate events that did indeed lead me on an amazing journey that has brought my life to where it is today, and for that i feel so incredibly fortunate. and, in some odd way, they brought me to yoga.

the heartbreaking dissolution of my 12-year relationship actually helped me complete two years of peace corps service in west africa, and then lead me to india, which lit the fire in me to seriously study yoga. around the same time i was diagnosed with a chronic back condition, and when i returned to the states i had to give up my career as a pharmacist since it was too painful to stand on my feet for long hours. instead i took a risk, changed careers, and moved to dc to work for a non-profit with projects i feel passionate about, in . . . africa!

and, of course, when i came to dc, i found tranquil space.

i began to intensify my yoga practice to help heal my back without surgery or drugs, finding that asana and relaxation was the cure for keeping pain in check, and restoring my mobility. along the way, yoga also helped heal my heart and my soul. the dark cloud of sadness and self-doubt of my unfortunate events, that i had carried around with me like a security blanket, began to lift. yoga allowed me to realize on my own that my difficulties with backbends weren't all physical. with yoga, i learned how to open my heart again and, most of all, be happy being me again.

though the first steps weren't easy, who would have known as i kept going where the journey would lead? those steps were necessary to bring happiness and peace to my life, yet they were steps never would have chosen for myself. i am completely awestruck at the way life unfolds before us. how if we remove the judgments and labels from the events that are going on around us and sit, be patient, and trust in the path we're on, we just might find life has something really special in store for us.

i am honored to continue my journey as a teacher at tranquil space. i am grateful to all my teachers, students, fellow yogis, and friends for sharing all their wisdom, kindness, and compassion. namaste.

clothing, accessories, and specialties to enrich your life on and off the mat

tranquiliT boutique is a fusion of fashion and passion in celebration of yogis' bodies and spirits! tranquiliT boutique carries a delightful range of comfy and chic lines that transition from the yoga mat to the market or museum. all pieces are hand picked by kimberly, made of luxurious fabrics that stretch with your body, and designed for nurturing your yoga lifestyle.

tranquil space's own line of yoga clothing and accessories, tranquiliT, is designed for the style-conscious yogini and has been featured in shape, lucky, fit yoga, the washingtonian and the washington post. read the latest mentions in the examiner and mycicy.com.

to receive seasonal updates on the tranquiliT line delivered straight to your in box, click here. read the latest edition of tranquiliT times.

tranquiliT boutique's featured item this month is the tranquiliT flare velvet pant.

bring the traveling tranquiliT boutique to you for a home shopping yoga party. we'll bring the tranquiliT collection, accessories, and additional chic and comfy lines from the tranquiliT boutique directly to you. we can couple it with a yoga practice for your fave girlfriends, include chair massage to help destress, or simply set up for retail therapy. for all the scoop, contact info@tranquiliTboutique.com.

in alignment with our values, a portion of the tranquiliT proceeds are donated to my sister's place — a local organization committed to eradicating domestic violence.

specials valid through december 31, 2005

tranquiliT treatments are a delightful way to nurture your body and complement your yoga practice on and off the yoga mat. at tranquil space we believe that yoga is a lifestyle, and are pleased to offer the following services as part of our specialty spa, to help nurture your lifestyle:

swedish massage
deep tissue massage
pregnancy massage
craniosacral therapy
alexander technique
reiki
thai yoga bodywork
ayurveda and thai yoga bodywork
tlc — transformational life counseling
raindrop therapy
aromatherapy foot baths with reflexology

most services are available at tranquil space, and others are available at a nearby oasis. watch for some newly added tranquiliT treatments coming soon — aromatherapy foot baths and reflexology! for additional information, or to schedule an appointment, please visit the tranquiliT treatments page.

• as featured in the sunday source, celebrate yoga party style! a tranquil way to celebrate birthdays, bachelorette parties, kids' events or to simply introduce friends to yoga. visit our yoga parties page for details.
• tour tranquil space: dc's urban excursion for yoga and lifestyle. view our studio and stop in for a visit during our numerous open hours.
• nurture yourself with a tranquiliT treatment — massage and counseling.
• teacher assistants: watch for our AMAZING TAs during our larger class times assisting you with your practice.
• refer a friend who buys a pass and receive a free class!
• visit our new online community forums! here you'll find discussion forums where you can post community events, yoga-related services you have to offer (i.e., acupuncture, photography of yoga, etc.), items for sale, housing available, roommates wanted, and more! you can also log on to discuss yoga with fellow tranquil space yogis! this virtual board has been created to assist the tranquil space community to connect with one another. create your tranquil space forums user account today!

tranquil space yoga now in penn quarter on tuesdays at noon. your dupont class pass is transferrable. sign up for class online. click here for details!

• rent the studio for your own practice or event. 
• baby corner: be part of our prenatal and baby & me programs. to receive the special tranquil space newsletter catered to moms-to-be and new yogini moms, email anne@tranquilspace.com or carol@tranquilspace.com.
• view our darling yogi babies online! share your beloved babies with us. send photos and names to webmaster@tranquilspace.com.
• private sessions are available at the studio or your home.  
• create a tranquil space at your office! tranquil space offers classes at your office and office yoga workshops! to schedule yours, please contact gina@tranquilspace.com.
• please familiarize yourself with tranquil space's studio tips.
• sign up in advance for class, check your class pass status, and see who's teaching with webscheduler.
• please arrive 15 minutes early to guarantee your space.
• share your thoughts: a suggestion box in the swirlie hallway and a mailbox on the stuio line (202.223.yoga) awaits any comments, praise, or requests our yogis may have. or fill out our online studio survey. view our comment corner to read our replies. thank you for sharing your practice with us!

retreats: • fall foliage yoga retreat (friday, november 11, at 8:00 p.m. - sunday, november 13, at 2:00 p.m.) • yoga & creativity retreat (saturday, january 21, 10:30 a.m. - 4:30 p.m.) • spring blossom retreat (friday, march 3, at 8:00 p.m. - sunday, march 5, at 2:00 p.m.) • yoga in paradise (thursday, march 23, at 6:00 p.m. - thursday, march 30, at 8:00 p.m.)

for beginners: • newbie yogi workshop (sunday, november 13, 12:30 - 2:30 p.m.) • newbie yogi workshop (sunday, december 11, 12:30 - 2:30 p.m.)

deepening your practice: • yoga means union — partner yoga with lisa (friday, october 28, 7:30 - 9:30 p.m.) • jump into yoga 2 (sunday, november 6, 12:30 - 2:30 p.m.) • holiday hip hop yoga (friday, december 2, 7:00 - 9:00 p.m.) • karma yoga — selfless service in a not-so-selfless world (saturday, november 5, 4:30 - 6:30 p.m.) • thanksgiving for all the wrong moves (sunday, november 27, 12:30 - 2:30 p.m.) • full moon yoga (friday, december 16, 7:00 - 9:00 p.m.) • new year's reflective practice (sunday, january 1, 12:30 - 2:30 p.m.)

lifestyle / "off the mat": • mindful parenting (saturday, december 3, 2:00 - 4:00 p.m.) • book club: yogic principles in scriptures of the world (sunday, october 23, 4:30 - 6:00 p.m.) • knitting workshop (friday, december 9, 6:00 - 8:30 p.m.)

prenatal and baby & me programs: • preparing for birth with yoga (saturday, october 29, 2:00 - 5:00 p.m.) • baby & us yoga (saturday, november 12, 1:30 - 3:30 p.m.) • mindful parenting (saturday, december 3, 2:00 - 4:00 p.m.) • ongoing baby and me yoga classes • ongoing prenatal classes

teacher training: • teacher training q & a session (sunday, january 8, 6:00 - 7:00 p.m.) • level 1 intensive (january 13 - 16) • level 2 certification (january 27 - april 22) • pre- and postnatal (saturday, november 4)

special studio celebrations / charity events: • meet and greet/trick or treat tea at tranquil space (sunday, october 30, 4:30 - 5:30 p.m.) • tranquil space holiday celebration (sunday, december 18, 7:00 - 9:00 p.m.)

tranquil space bethesda: • fall 2005 level 1 intensive (fridays & saturdays, october 28 - november 12) • thanksgiving day yoga (thursday, november 24, 10:30 a.m. - 12:00 p.m.) • rejuvenate with restorative yoga (saturday, december 3, 3:00 - 5:00 p.m.) • preparing for birth with yoga (sunday, december 4, 3:00 - 6:00 p.m.) • newbie yogi workshop (saturday, december 10, 3:00 - 5:00 p.m.) • celebrate our 1st year and the holidays! (sunday, december 11, 6:00 - 8:00 p.m.) • happy and healthy hip flow with kimberly (saturday, december 17, 4:00 - 6:00 p.m.) • yin/yang yoga (saturday, december 17, 7:00 - 9:30 p.m.) • open your heart & let go of the past (saturday, january 21, 3:00 - 5:00 p.m.)

tranquil space dupont 2024 p street, nw washington, d.c. 20036	tranquil space bethesda 7611 clarendon road bethesda, md 20814-6105
tranquil space penn quarter first trinity lutheran church 4th & e streets, nw washington, dc 20001

© 2005 tranquil space, llc. all rights reserved.