"Man never made any material as resilient as the human spirit." - Bernard Williams
When I was 17 years old, the most unthinkable of events of my life took place on a Saturday in January. One that started out like any other Saturday, but would change my life and the lives of the rest of my family forever.
After arguing over Saturday morning chores, I zipped off to the local mall, more of a leisure activity with girlfriends, rather than a shopping expedition.
When a couple of hours later I returned, I knew immediately that something was radically wrong. The minister was walking down the path in front of my parents house. "What happened? Is it my father? Is it my Mother?”
No said, the grim and paled face minister, "It is Chris, he is dead.”
This would be the beginning of a whirling, incredibility, that would last for many years, and maybe does even to this day, as I tried to comprehend the “unthinkable” and find resiliency after a tragedy. How could my adorable, pesky full of life little brother be D-E-A-D? Then came the horrifying explanation, he accidentally died of autoerotic asphyxiation.
This practice, takes the lives of many young people each year. At the time, I had never heard of it, and in a pre-google world, information was hard to come by. We did not talk about how he died. I did not understand, what happened, only that he was found hung in his closet by our Mother. Imagine trying to understand an “accidental hanging” with the additional layer of the sexual context. '
It was pretty much too horrible, too confusing to grasp.
What I know is that he got the idea from a magazine and I know that all these years later this kind of tragic accident still occurs. It happens because we don’t know about it, or talk about it, we can’t warn our youngsters and often don’t know how to comfort families of the accident victims.
And so began, my experience learning to cope with the unthinkable and build resiliency.
It was the days of Elizabeth Kubler Ross "On Death and Dying” and Harold Kushner, “When Bad Things Happen to Good People”, books that I read cover to cover, over and over to try to understand, to cope with the grief and to make sense of the senseless loss. I tried to go in an orderly fashion through the stages of grief, you know, denial, anger, acceptance and so on but grief is not orderly and obedient, as we now know.
My journey through this loss, was and has been without a map, but more with a guide that comes from inside me.
I call the guide love, it started with the love of my little brother, it grew to a love of life and the greatest understanding of how precious it is.
My love grew to include, the good fortune of marrying the love of my life and raising wonderful children. I have chosen to live in places I love like a Carribean Island and to do the things I love, like skiing, dancing and being with my dog Ruffus. It is as though the only way to heal a broken heart is to love and be loved as much as one possibly can.
It is a journey that never ends. There are still moments of feeling as though it all happened yesterday.
As the anniversary of my brother’s death arrives, I celebrate his life, by finally telling this story. I hope that it helps prevent further accidental deaths and prevents any other families experiencing what my has experienced.
But the most important way to celebrate my brother’s life and death, is to live my own, with as much love as possible.
By Susy Giddy
Susy is a resiliency and life coach. You can connect with her on her website, www.AllAboutResiliency.com.
If you're experiencing grief or loss, this Healing 101 series can help in your healing process.
The series of warrior poses are the foundations of a strong and solid practice of asana. Warrior poses are among the most common poses in yoga practice, and help with balance, stance and hip opening. Warrior poses are great for nearly every type of body and skill level, are easy for beginners to get to grips with, while still being a great pose for building up strength, confidence, and feeling like, well a warrior!
As we do warrior poses more and more often, it’s easy to forget the benefits they can give our minds and bodies. We’ve taken a look at some of the common variants of warrior pose, and the benefits these can give you.
Warrior 1
Warrior 1 is a pose that will give you more flexibility in your hips, strengthen and tone your legs when practiced often. The more you practice warrior 1, the more improvement you will see in the rest of your standing poses and hip openers, as it helps you stay grounded and balanced. This pose is great for twisting the spine gently, and opening your chest and shoulders. Not as simple as you might think, there are a lot of alignments to learn in warrior 1, as well as being able to stay with your breath. Once you’ve nailed this pose, you’ll feel strong, focused and confident!
Warrior one can also tone and strengthen your lower back and arms, and increase your stamina in holding standing poses. It’s a great pose to practice if you have a desk job, as it helps to kickstart your metabolism, as well as ease and relax shoulder muscles, and almost instantly releases stress from these areas too.
Warrior 2
Warrior 2 not only requires the strength, balance and stability of warrior one, but it also requires a lot of hip and upper body flexibility. This is a good pose to practice the balance of sthira and sukha - also known as steadiness and ease, one of the key principles of yoga asana. This pose also helps you to connect your entire body, especially the parts of your body not in your eyeline. Warrior 2 helps you to learn more about your body’s alignment in the knees and ankles. Try to keep safe by stacking your knee over your ankle, pointing in the same direction of your feet and toes.
Warrior 2 will strengthen and stretch your legs and your ankles, as well as open up and stretch your chest, lungs and shoulders. Internally, it also will stimulate your abdominal organs and improve your digestion. Practicing warrior 2 will also increase your stamina, like warrior 1.
If you experience back pain or aches, or are pregnant, this is a great pose to help alleviate some of this pain, as well as conditions such as flat feet, carpal tunnel syndrome and sciatica.
Mentally, warrior 2 will help promote feelings of peace and courage, and help you feel graceful and strong.
Warrior 3
Warrior three helps us to keep focused, and works muscles we don’t often think about in the feet and ankles. These parts of our bodies have over 33 joints and 100 muscles and connective tissues, which are important to keep healthy and strong. Standing one leg at a time in warrior 3 will help you to strengthen and align these parts of our feet. After all, we’re on them all day, so it’s a great pose to allow your feet to breathe, settle, and stretch.
Warrior 3 also helps to keep our knees healthy, by building up thigh muscles. These muscles in our legs help to keep our knees working as they should. Creating a strong foundation is key in practicing yoga, and warrior 3 helps your legs stay strong and toned.
This is a great pose to engage the core. Keeping your hips level and spine neutral will increase your balance, and help you in poses like handstands and standing splits. We often use our hip muscles to carry our core weight, which can lead to lower back pain. Warrior 3 can highlight this pain, but sticking through it and softening your standing leg will stabilise your hips and build a strong core.
You can also align your spine using warrior 3. You can variate your arm placements to alleviate pain or discomfort in the spine, such as expanding them to the side or putting hands in prayer.
Reverse Warrior
Reverse warrior is often used as a transition pose in vinyasa flow, and can often be overlooked. This pose helps open up the side of your body when held for a few breaths. It releases tension in the muscles around the ribs and helps you to breath deeper.
Reverse warrior helps to strengthen the front leg, as it’s bent into a lunge position. If you try not to lean back, you will be taking advantage of this pose and all the ways it can strengthen your legs. By reaching back in a lunge with your upper body, you’ll challenge your core and help build its strength too. This benefit of reverse warrior is often unnoticed as there are lots of other poses where you feel it in your core much more, but keeping yourself up takes a lot of core power. Push yourself further by going deeper into your lunge.
If you want to reap the benefits of all things warrior, take a look at this week’s practice. Focusing on connecting with your inner power and warrior spirit, this week's 4 new classes are connected to you being your best version of yourself, and tuning into that warrior part of yourself that is strong, unwavering, and powerful.
By Amy Cavill
Awaken your inner warrior and experience the benefits fo Warrior Poses, now!
Sankalpa Flow with Kristin Gibowicz
A true warrior is a combination of characteristics: strength, clarity, composure, and fearlessness.
To awaken your inner warrior, it is vital you dig deep and recognize your own desires, truths, and powers. Being a warrior and standing up for what you believe in doesn’t mean you have to be the most physically powerful person, nor the fastest or most agile. A true warrior comes from within: being firm in your resolve, true to your beliefs, and learning to bend and not break.
Yoga guides us to turn our attention and awareness inward with the intention of recognizing and releasing our inner truth and sharing it with the world. When you practice yoga with an emphasis on uncovering your personal truth, you begin to discover and cultivate your unique power and gifts. Through a dedicated yoga practice, we strengthen our external body and fortify our inner resolve. By becoming still and calm, you can discover what motivates you. Then, you know what you want and what you are willing to take a stand for, without fear.
For most of us, the journey commences with the physical practice of yoga and we advance by learning to focus more on our inner self. Many variations of Virabhadrasana or Warrior pose aid us in feeling strong and calm. Warrior I, Warrior II, Humble Warrior, Reverse Warrior, Dancing Warrior, and Warrior III are commonly seen in Hatha yoga. In each of these postures, your feet or one foot in the case of Warrior III, are firmly rooted into the earth.
When we connect to the support of the ground beneath our feet, we trust our inner strength.
Tap into your warrior spirit this week. We all have a warrior, or source of strength within each of us. It's the part of yourself that is connected to how powerful you are.
This week's 4 new yoga classes all explore ways to connect to your strong, powerful warrior self.
Fitness n' Yoga: Warrior Flow with Ben Davis
Humble Warrior Flow with Keith Allen
Empowerment Flow 5: Let it Shine with Jackie Casal Mahrou
Being Your Best with Erin Wimert
Stress, environmental toxins, travel – all these things can cause our hormones to become unbalanced. Hormones act as messengers that send signals throughout the body that can dramatically affect overall health. Your hormones directly influence your metabolism, energy levels, emotional health, sex drive and reproductive system. So no matter your stage in life, making sure your hormones are happy is really important.
Typically, as a woman, the first place that you might notice a hormonal imbalance is in your monthly cycle. That’s why we’ve developed this tonic! It works with the body as a whole to help provide nutrients and minerals, lower the burden of stress, and help detoxify and cleanse your system. Whether you’re going through menopause or just trying to regulate your cycle, this tonic will help you find a healthy balance.
Even though this particular blend is aimed toward the women in our community, it can also be enjoyed by men as a balancing tonic. Ashwagandha can help with male hormone production and sexual health, while many of the health benefits of the other herbs are vital for both women and men.
For this blend, we consulted local herbalist Faith Rodgers for some advice. She recently opened an adorable apothecary called The Little Herbal Apothecary. She is a fountain of knowledge for any condition that may ail you! Read below for the specific function of each herb.
Raspberry Leaf balances estrogen and progesterone levels, is energizing, and can help relieve menstrual cramps by toning the uterus.
Red Clover is very high in nutrients and isoflavones, has shown to be helpful with hot flashes, PMS symptoms, breast health, and even helps to lower cholesterol.
Ashwagandha is known as an adaptogen that helps your body lower stress hormone levels. It can also help promote a healthy mood and emotional balance. It is also very good for the immune system, blood sugar regulation, and fertility.
Nettle Leaf is high in vitamins and minerals and works as an anti-inflammatory. It also has been said to help decrease blood flow during menstruation.
Dandelion Root helps the liver filter excess hormones and toxins out of the system. It contains vitamin K, vitamin C, vitamin A, and antioxidants. It can also help normalize cholesterol levels.
Spearmint is added to aid in flavor and enjoyment.
This tonic can be enjoyed either hot or iced, up to you! If you are pregnant or nursing or are on any medications, consult a doctor before enjoying this blend.
Cheers to happy hormones!
With love and balance,
Hormone Balancing Tonic
Yield: Approximately 2-3 cups loose tea blend
Ingredients:
½ cup organic raspberry leaf ½ cup organic red clover ¼ cup organic ashwagandha root ¼ cup organic nettle leaf ¼ cup organic dandelion root ¼ cup organic spearmint
Instructions: In a medium sized bowl combine all of the herbs and stir to mix thoroughly. To brew: place 1TB. tea into a compostable or reusable tea bag. Boil 1 cup filtered water. Let the tea steep for 10-30 minutes. Drink one cup per day to help nurture and balance your system. Store excess tonic in a mason jar with a tight fitting lid.
Jo Schaalman and Jules Peláez are co-authors of the book The Conscious Cleanse: Lose Weight, Heal Your Body and Transform Your Life in 14 Days, a best-selling, step-by-step guide to help you live your most vibrant life. Together they’ve led thousands of people through their online supported cleanse through their accessible and light-hearted approach. They’ve been dubbed “the real deal” by founder and chief creative director Bobbi Brown, of Bobbi Brown Cosmetics, beauty editor of the TODAY show.
Practice yoga with Jo from the Conscious Cleanse now!
Conscious Cleanse Detox Flow with Jo Schaalman
Yoga is the perfectly balanced embodiment of strength and grace. Each yoga pose is an achievement and, like any other milestone, deserves to be celebrated. And what better place to share the achievements of your yoga journey than through photos, whether you share them with your friends on social media, or just to enjoy yourself?
Whether you’re just starting out with your yoga practice or already an advanced practitioner, you know that even the simplest yoga poses require a ton of work. When taking a photo of your yoga poses, the ultimate goal is to make it look effortless and beautiful.
Here are five ways you can create the perfect yoga photo for your Instagram, teaching portfolio, or just for fun!
1. Pick a pose and shoot in burst mode
Photo credit: @annamanalastas
As you already know, there are hundreds of yoga poses out there. It can be really overwhelming to choose which one you should capture and share to your followers.
But first things first: narrow down your options. It makes sense to focus on poses that you have practiced already. While there are countless twists, balances, and even back bands to choose from, make sure that the poses you choose are the ones you can hold for an extended period of time. For smooth transitions, also pick poses that you can move in and out of easily.
When it’s time to shoot your yoga pose photos, use a tripod or secure base and set your camera to burst mode. This way you won’t miss any adjustments or peak moments of your pose. It also gives you options to select the best shot before posting.
Remember: Do not force yourself into a pose. Focus on where you are in terms of the progression and work on the full practice. An effortless look also requires that you breathe and smile!
2. Shoot in a stunning location
Photo credits: @RobinMartinYoga
We usually practice yoga in studios with big groups. This is great for classes but capturing a solo photo for your Instagram is best with a bit more excitement. Once you have a specific pose in mind, choose a unique location where you can execute the pose safely.
Wide open parks and fields are ideal places for seated poses or leg balances. The flatness of the ground helps you stay in a position comfortably. If you’re a bit more advanced with your practice, arm balances such as the crow pose or flying lizard can also be a great fit for space.
Of course, shooting inside yoga studios or even in your own living room are cost-effective options. Just make sure that the space you choose has adequate lighting and isn’t too cluttered. This way you make sure that the viewer’s focus stays on the photo’s main subject — you.
If you’d like to bring extra focus to your yoga poses, consider doing different poses with the same background. This works especially well for Instagram Stories. A minimalist feed using the same background also works well but take note that this requires careful content planning over the course of several days or weeks.
3. Highlight your yoga poses
Photo credit: @Dr_Kaufman
Yoga is a display of strength, flexibility, and grace, so make sure you highlight these using the tools of a photo editing app.
Photo credit: @seanphelpsyoga
Play with highlights to accentuate the lines your body creates when executing poses. Show how much work your muscles are doing by adjusting the contrast and shadow settings. Make yourself pop out of the photo by reducing the brightness and saturation of the background and adding a vignette or recreating the blurred borders look.
4. Add a filter
Photo credit: @kristenpro
If you find editing with manual settings overwhelming, you can choose to build an Instagram aesthetic using filters instead. Apps like Instasize offer dozens of premade and professionally-designed filters. All you have to do is pick and choose the one that matches your desired look.
But remember that not all filters are not created equally. It’s best to avoid those that are too dark and or have too much contrast as these might blur the lines you want to highlight. Instead, opt for a filter that can bring out the cuts of your muscles and make you pop out of the background.
If you want more control over your filters without the technical difficulties of manual editing, then Instasize is an excellent option. The app actually gives you control over how much filter gets applied to your photos. Just select a filter, click it again, and slide the bar left for a subtle mood change and right for a heavier filter application.
Photo credit: @codyyoga
Once you’ve chosen your favorite filter, you can then apply it to all the other photos you’ve taken, especially the ones in the same location. This is a great way of unifying all your posts.
5. Identify your theme
Choosing a theme for your photos is also very important. Here are some popular themes that you can consider:
Step-by-step: You can choose one pose and show different variations. A downward dog can progress into a three-legged downward facing dog which can then move into a revolved downward facing dog. Progression photos can also work as a step-by-step guide.
Photo credit: @vanessaandreah
Before and After: Take your Instagram followers on a yoga journey with you by creating progress posts. Take photos of how much stronger and more flexible you’ve become. Create styled text captions to show the span of time in which you were able to go from point A to point B in your yoga journey.
Location: As mentioned earlier, you can make use of just one specific location or spot for all your photos for an instantly cohesive look.
Colors: Stick to a color palette to keep your photos in theme. This can be easily done by choosing a particular filter and applying it to all your posts.
Framing: The best yoga photos always showcase the yogini or yogi in the middle of the photo. Play around with framing. Do you want your subject to be up close? Or do you want your photos to be shot in landscape mode so that you can include the elements around you (this works best with exterior locations)?
As a parting thought, these 5 tips to get perfect yoga photos will work best when you have someone to help you out. Someone familiar with yoga helps ensure your safety as you attempt yoga poses but having another pair of eyes, hands, and feet has additional advantages.
For one, you don’t have to worry about rushing to your spot after hitting the timer button. A fresh pair of eyes and an extra set of hands also goes a long way when capturing and selecting that perfect shot. Good luck and Namaste!
By Karina Ramos
Karina is a writer for BookYogaRetreats.com. Photo credit: @RobinMartinYoga
Deepen your yoga practice right now!
Freedom Flow with Jackie Casal Mahrou
Do you feel clear, calm, and happy during yoga practice, only to lose the feeling hours or even minutes after you step off your yoga mat?Wouldn’t it be fulfilling to carry that yoga high off of the mat into the other twenty-three hours of your day?
Moving through physical postures and linking them with mindful breath is the gateway into a much deeper yoga practice. This week, we are excited to offer you a relatable, practical series on Patanjali’s Yoga Sutras, to allow you to move to the next level and learn to live your yoga all day long.
Yoga Sutra 1.2 Citta vritti nirodhah is the pillar around which the entire text functions. This principle has been defined with various nuances, but essentially means yoga is the ability to direct the mind without distractionor interruption.
How you ask? Whether you are unfamiliar with the Sutras, have heard a few in yoga class, or you are a philosophy scholar, you’ll find something of value in this program from Bhavani Maki, the author of The Yogi’s Roadmap: The Patanjali Yoga Sutra as a Journey to Self Realization. Her focus is on learning how to apply ancient philosophy to modern life.
Learn how principles like patience, letting go, faith, courage, fear, truth, connection and more apply during asana and during your workday, in your relationships and into the world.
All of these concepts are part of the yogic wisdom imparted in the key teachings of the Yoga Sutras. It takes courage to peel off the external layers we’ve accumulated in our lives and work to uncover the beautiful light living inside of us. The Sutras are a road map to living life as the real you: perfectly imperfect.
So join us as we follow along with Bhavani Maki’s unique and contemporary insights into the Patañjali Yoga Sutras and discover your own spiritual awakening.
1. Introduction to the Patanjali Yoga Sutra
2. Bhavani Maki The Science and Art of Yoga
3. The Patanjali Yoga Sutra: The 5 Thought Processes
4. How Yoga Works: The Patanjali Yoga Sutra (FREE CLASS)
5. The Patanjali Yoga Sutra: The 5 Klesha, or Self-defeating Attitudes
We all know that practicing yoga can have great physical health benefits, but it can also benefit your psychological and mental health state. There’s no denying the high that you get after a successful yoga class or practice, and that zen-like state of feeling calm, grounded and centered. Yoga is a great practice if you’ve been feeling down, negative, or scattered with your thoughts. Practicing yoga has a way of subsiding those negative emotions, bringing you into a state of calm and peace.
Yoga also helps you feel a connection to your body, and helps you become more aware of any thoughts, emotions and physical feelings around your mind and body. This sensation of mindfulness can help improve our emotional health, and lead into a calm state. The psychological benefits of yoga have lead to the practice being regarded as a great practice for those suffering from stress, anxiety, and other mental health problems.
Yoga changes your brain.
There’s been many studies into how practicing yoga and meditation can help to improve brain function, the most noteworthy published in 2007 by Chris Streeter. This study looked into the link between practicing yoga and GABA - a chemical that helps reduce stress in your brain. The results showed that yoga practitioners who did one hour of yoga showed increases in this chemical, and noticeably more compared to walking exercises.
The GABA chemical works by inhibiting certain brain signals, leaving your mind more free. It also inhibits fear and wandering thoughts that suffers from anxiety may be all too familiar with. Low GABA levels are prevalent in people suffering from anxiety, depression, or stress. By practicing yoga and releasing the GABA chemical, you can quell these fears and help your mind feel more peaceful.
Yoga also has an impact on our prefrontal cortex. This part of the brain is linked to planning, expression of personality, decision making and social behaviours. These are our executive functions, and helps our ability in working towards goals, suppress urges, differentiate our conflicting thoughts and predict consequences of actions. A strong prefrontal cortex means we are adept in these psychological functions.
The way the brain works during yoga practice - starting and stopping movements, and planning moving our bodies from one post to another in a mindful way - can potentially stimulate our prefrontal cortex and make it stronger.
Practicing yoga also changes the patterns of nerves and chemicals to activate a relaxation response. Simply concentrating on the alignment of a pose and breathing deeply to hold it can help shift your body’s state from tense to relaxed. Breathing deeply to relax into a pose can lower the brain’s fear and threat response levels, slowing the production of chemicals such as adrenaline, letting your body reach a state of biochemical relaxation.
Now we know how yoga can change your brain, there are a number of benefits this state of relaxation and brain chemistry changes can bring.
5 psychological benefits of yoga include:
1. Stress and Anxiety Relief
One of the major benefits of the way yoga changes the brain is the relief of stress and anxiety. These conditions can take a huge toll on you, not just mentally but also physically, and could lead to high blood pressure if gone unchecked.
2. Yoga Increases Concentration
Yoga techniques can help to stimulate the brain and nervous system, improving your brain function. It stands to reason that practicing yoga can improve your concentration levels and help you focus, as well as processing information more efficiently.
3. Yoga Boosts your Mood
Similarly to other forms of exercise, yoga gives you a big endorphin boost, improving your mood and helping with issues such as depression.
4. Helps Mindfulness
Focusing on the present, without judgement, is what mindfulness is all about. Yoga helps you to focus on the now, and connect with both your mind and body. Mindfulness is a extremely useful meditation technique that helps you stay in tune with your emotions, and reduces your stress levels.
5. Helps Improve Symptoms of Mental Health problems
Yoga can help improve symptoms of many mental health issues. Yoga practice reduces the levels of stress responses, with can lead to lower levels of depression, as well as utilising controlled breathing, which can provide relief from depression.
Yoga can also improve symptoms of sleeping disorders, due to it’s stress-reduction, breathing and relaxation techniques. Research is also going into the ways yoga can be effective in more chronic disorders, such as schizophrenia and PTSD.
Are you interested in reaping the psychological benefits of practicing yoga? Our series this week focuses on the Yoga Sutras and yoga philosophy, a mixture of lectures, practices and techniques to help understand how yoga can fulfil your daily life, from Bhavani Maki
Explore Yoga's Psychological Benefits deeper in one of Bhavani's Maki's talks, right now:
How Yoga Works: The Patanjali Yoga Sutra
The Patanjali Yoga Sutra: The 5 Thought Processes
One of the great benefits of eating clean whole foods is the palette of color they bring to the table. Or in this case, the glass!
Are you ready to add some color to your routine? The Turmeric Sunrise Smoothie will!
We all know that turmeric has a powerful anti-inflammatory effect and is a very strong antioxidant. We love the addition of blood oranges to any smoothie when they are in season – and when we’re not cleansing. Combine these with ginger and you get one bright and warming pick-me-up. This turmeric smoothie keeps your immune system and digestion going strong all day. It’s the perfect smoothie to drink as you transition onto the cleanse, but keep it out of your glass during the cleanse because of the oranges.
With smoothie love,
Turmeric Sunrise Smoothie
Yield: 1 quart
2 medium blood oranges, peeled ½ cup coconut water ½ tsp. turmeric 3 TB. goji berries ½” piece peeled ginger 3/4 cup ice
Instructions: In a high-speed blender combine blood oranges, coconut water, turmeric, goji berries, and ginger, until goji berries are pulverized. Add ice and blend until smooth.
Jo Schaalman and Julie Peláez are co-authors of the book The Conscious Cleanse: Lose Weight, Heal Your Body, and Transform Your Life in 14 Days, a best-selling, step-by-step guide to help you live your most vibrant life. Together they've lead thousands of people through their online supported cleanse through their accessible and light-hearted approach. They've been dubbed “the real deal” by founder and chief creative director Bobbi Brown, of Bobbi Brown Cosmetics, beauty editor of the TODAY show.
Drink smoothies and practice yoga to help detox your body!
Trees are symbols of long life and strength. One of the oldest forms of life on the planet, they are not only well-grounded but flexible. Without trees, we could not live.
Modern medicine tends to separate the mind and body, but trees with their roots firmly planted in the ground and their branches reaching up to the sky, remind us of how connected we can be to both.
These eight lessons, are things we can learn from trees, and beneficial ways, we as humans, can embody their strength, power, and health.
1. Nourish Your Roots
Not having enough water and nutrients stunts the growth of a tree. Like trees, what’s going on inside us reflects on the outside. Healthy nutrition, hydration, and digestion are vital to our health and wellbeing.
A healthy approach to eating includes savoring flavors, eating only until we’re satisfied and a focus on increasing our energy, rather than on our weight. We need to make sure we drink enough water and have a balanced diet, cutting out unhealthy fats and refined foods.
2. Get enough sunlight
Trees need sunlight to survive. Some need less than others, but they still need some form of sunlight because they use photosynthesis to create the nutrients they need to survive.
When we do not get enough sunlight, we are not able to make the Vitamin D we need to absorb calcium. We can take calcium supplements but they won’t help unless we have Vitamin D.
Calcium is very important for building bones and general good health since it’s important for muscle contraction and nerve function. Low levels can result in muscle weakness, bone pain and soft, brittle bones. Getting some fresh air and sunlight also makes our mood positive and exuberant.
3. Breathe Deeply
Trees not only absorb greenhouse gases but they breath out life-giving oxygen. Oxygen is fundamental to life on earth. We need to learn how to slow down and breathe it in.
Deep breathing increases the supply of oxygen to our brains and stimulates the parasympathetic nervous system. It decreases our metabolism, our heart beats slower our muscles relax, and blood pressure drops.
Stimulating the body’s natural relaxation response by deep breathing helps us to effectively combat stress and feel calm. When we breathe deeply, we focus on the present and take our minds away from our worries and fears.
4. Have a strong support network
Researchers are finding that trees can help one another to survive. In forests, they can grow their branches in ways to help other trees get sunlight. If a tree gets sick, other trees can provide it with nutrients through the underground root network to help it recover.
Trees can share nutrients, water, and even special sugar solutions. This is what Peter Wohlleben brings to light in his book “The Hidden Life of Trees.”
When our basic physiological needs are met, we need to fulfill our social needs. Different people bring out different aspects of our personalities and fulfill distinctive roles in our lives. For example, family members or friends can encourage us to achieve our health goals by exercising with us and encouraging us to eat more healthily.
Writer, Sarah Mitchell, found that despite trying to become healthier, having relationships with people who did not have her best interests at heart made it an uphill battle. When she started building a positive, support group of people to help her succeed in her goals, it made all the difference.
5. Bend with the Wind
Trees grow on the highest peaks of mountains, in the desert, and in extreme weather conditions. They grow regardless of difficulties, in the wildest places and face the roughest weather. They are flexible, allowing them to bend in severe wind rather than break.
When our bodies become inflexible, we start experiencing physical problems such as knee, neck and back pain. The practice of Yoga is widely known in making our bodies more flexible and gives our muscles and joints a wider range of motion.
When our bodies are supple and flexible, they are less prone to injury because they can withstand physical stress.
6. Maintain a strong core
A tree has a strong trunk to support its branches and leaves. In humans, daily exercise can normalize blood pressure, improve lean muscle, lower cholesterol, improve bone density and reverse many of the effects of aging. If we want to live longer and be healthy, we must exercise.
Even ten minutes of exercise a day can make a difference. Start with this and create a healthy habit where one didn’t exist before.
When we have a strong core, we stand tall. Practicing the Tree Position in Yoga improves our balance, stretching our shoulders, torso, groin, and thighs. It tones the abdominal muscles and strengthens the ankles.
The regular practice of Yoga provides many physical and mental health benefits. It not only increases muscle tone, flexibility, improves respiration and helps maintain a balanced metabolism but helps us to manage stress.
7. Respond to the seasons
Trees may become even more beautiful as they mature. They adjust to every stage and season. We need to be strong and confident in every season of our lives, adjusting our nutrition and physical activity levels accordingly.
When we are calm and full of inner peace, it’s reflected in our health. Total wellbeing comes when we nurture ourselves, find balance in our lives and embrace change.
8. Regenerate and self-heal
Trees have the ability to heal themselves from disease and accidents. When it is injured, the cells will create a knot around the wound. By changing course, the cells continue to supply water and nutrients to other parts of the tree.
We will always face adversity and illness. It is how we react to it that matters. We need to be willing to adapt if we want to heal. When we adapt and allow ourselves to heal, we can move forward.
Conclusion
Trees have many lessons to teach us –stay grounded, stand tall, adapt to change, allow yourself to heal and always reach for the sky. They have also discovered they need one another to survive and thrive. These lessons from trees can help us to stay strong and healthy in body and in mind. Notice from this list, where you could benefit in being more like a tree!
By Scott Matthews
Scott Matthews is an expert writer in the fields of management and marketing. After graduating from the University of Queensland, he worked with online essay companies like Xpertwriters.com , Assignment Holic and GradeMiners. At this time, he works as a project manager at College-paper.org and Resumes Planet His hobbies include surfing and reading pre-Socratic philosophy, as well as long-distance running. With his consulting, Scott has aided many companies and brands to accomplish their business goals.
Be more like a tree, right now, by learning and practicing Tree Pose!
Therapeutic Alignment: Tree Pose with Shy Sayar
Whether you are familiar with how balancing your seven main Chakras can improve how you feel physically, emotionally, and mentally or you’ve got no idea what these subtle body energetics are, we’re here to help you get the greatest benefits from your yoga practice. Basically, the subtle body is a blueprint of the physical body.
When you practice yoga asanas, there is always a corresponding impact on your subtle body, which holds your emotions and life patterns or Samskaras.
This week we’ve got new classes that focus upon the first three Chakras: Muladhara or Root Chakra, the Svadisthana or Sacral Chakra, and the Manipura or Solar Plexus Chakra.
By working on balancing our subtle body energy from the ground up, we can create a solid foundation upon which to bring our dreams into day-to-day reality. To maximize the impact of yoga’s impact on your brain, nervous system, and nadi system, we’ll share a brief review of each chakra’s energetic powers.
The Muladhara or Root Chakra at the base of the spine represents the earth element, and the color red. The karmic relation is to your family of origin, home, and money. Think of satisfying basic needs such as food, shelter, safety, and survival. Physically, Muladhara is associated with the legs, feet, base of spine, and sacrum. Standing poses like Warrior I and Mountain are excellent to enhance your connection to reality and practical matters.
The second chakra, Svadisthana or Sacral Chakra, located between the hipbones, represents the water element, emotions, and dreams, and the color orange. Known as “Great Goddess” or “Her favorite standing place,” karmically, this Chakra is the doorway to relationships, including romantic and sexual ones. Think creative partners, personal boundaries, trust issues and unfulfilled dreams. Physical issues associated with reproductive organs, the lower abdomen, and elimination can be manifestations of imbalances. Asanas like forward bends and virasana can help balancing your energy.
The Manipura or Navel chakra represents fire, the ego identity, and the color yellow. It’s often referred to as the Jewel in the City and is considered the line between the lower and higher consciousness. All of the activity motivated from our solar plexus is associated with ego, personality, attachments, motivated by the desire to be seen, acknowledged as unique and individual. Self-confidence is wonderful, but too much appears as arrogance. Physical issues that are a sign of an out of balance Manipura are generally stomach, digestion, and assimilation. Twists are excellent asanas to balance this energy and harness your inner fire.
Yogis believe you’ve got to balance these first three chakras before moving up to more advanced and enlightened states.
There’s power in changing how you feel based on how you move––maximize it!
1. Dana Smith: Yoga for Healthy Feet (FREE CLASS)
2. Desiree Rumbaugh: Yoga for Lower Body Strength
3. Pradeep Teotia Core: Concentration Flow
4. Bhavani Maki:Mulabhanda: Checking The Downward Pull
The lower Chakras consist of the Root Chakra, the Sacral Chakra and the Power Center. These three chakras look after your physical and emotional identity, as well as your self image and your relationship to the physical world. The lower chakras are the chakras that keep you grounded, and connected to the world. They connect to the feet, legs, hips, lower back and core.
Here’s a guide to the three lower chakras, and how you can balance them for a more productive life.
The root chakra is the first chakra, and is your foundation.
This Chakra connects your body to the earth, and draws energy to give you strength. If you’re looking for stability in life, a strong root chakra is key.
The Root Chakra influences parts of the body including the spine, reproductive systems and bladder, as well as giving energy to the legs and feet.
Emotionally, the Root Chakra (Mulhadara) deals with the sense of self-preservation, and other issues that involve feeling secure, such as work, home, money and family.
How strong your survival instinct is depends on the health of your first chakra. This chakra manages your fight or flight instinct, as well as your ability to recognise danger. You root chakra can be caught off balance through trauma or conflicts.
Signs of a healthy root chakra include; feeling satisfied with life and your well-being, feeling safe, acceptance that your basic needs are being met, physical health and strength, and feeling of being grounded. However, if your root chakra is imbalanced, you may feel anxiety and unsettled, reckless, disconnected from your physical self, and resistant to change. Physical issues could include spinal and back pain, leg issues, and irregular bowels.
You can balance your root chakra by regular exercise and movement, including grounding practices. Floor based yoga can be a good practice for this. Also try meditation that connects with your body and the earth, and physically connect your body to the earth by walking barefoot. Emotionally, practice gratefulness and self-reliance in your day to day life.
The second of the lower chakras is the Sacral Chakra.
Svadisthana chakra is associated to the emotional senses, and creativity. Located around your lower belly and back, the sacral chakra is linked to your emotions, as well as your relationships and sensuality. It’s the center of our feelings and is active in sexuality. The sacral chakra is key in how we enjoy life through sense, and a strong sacral chakra allows you to feel the world around you.
Associated with water, the second chakra is defined by the flow of emotions running through our bodies. When this chakra is strong and balanced, your relationship with others and yourself is nurturing, and pleasant. If you have imbalance in this chakra, you may notice issues with dependency on others or substances, your emotions may take over your actions, and as such, you may tend to overindulge - or even the opposite, you may feel out of touch with your emotions and a lack of desire.
Yoga poses to open the second chakra include hip openers, and a slow and relaxing practice such as Yin yoga, rather than challenging flows. Meditation can help heal the Sacral chakra, as well as external factors.
Foods such as sweet fruits can help heal the sacral chakra, as well as the use of aromatherapy. Try Sandalwood, orange, or patchouli oils alongside your meditation practice. As this chakra is associated with water, getting in water can also help balance it. A relaxing bath or going swimming can help with the flow of emotions, and to heal your energy.
The final of the lower chakras is the solar plexus chakra, or the power chakra, Manipura.
This is the chakra associated with the ego, the source of personal power, self belief and self worth. It’s located above the navel and just below the sternum. This chakra is activated with you have the courage to speak up, or do something that scared you.
When this chakra becomes blocked, you can see yourself as a victim. You can become pessimistic and have low aspirations, and not see yourself as a leader. This lack of self confidence and self worth can lead to a frustrating and dull life. Things like lack of affection, criticism and rejection can lead to a blocked power chakra. If you feel ignored and unappreciated you may have an imbalanced solar plexus chakra. This can lead to manipulative and selfish behaviour, as well as physical and mental issues.
You can heal the power chakra by taking small steps towards your goals. Try a ‘fake it till you make it’ approach, standing taller and speaking up to overcome fear. This behaviour and attitude will influence your chakra. Other ways to open the chakra are to seek out new and exciting experiences, practice yoga, drink herbal teas, and most importantly, stepping out of your comfort zone. Trying to find the balance between being a pushover and being domineering, is the key to a healthy solar plexus.
If you’re interested in balancing your lower chakras more, try out these practices, which focus on the three lower chakras to help you feel more grounded.
Hip Hip Hooray with Dana Smith
Yoga for Better Sex with Claire Petretti Marti
Cod may not be the sexiest fish in sea but it sure does pack a nutritional punch worth mentioning.
High in omega-3 fatty acids, eating cod (and fish in general) is said to promote good cardiovascular health, which can reduce the risk of heart disease and inflammation.
And if you know us at all, we’re all about reducing inflammation, so that what makes cod a hidden gem of a cleanse-friendly protein!
Cod is a white, mildly flavored fish making it extremely versatile to an array of flavor pairings. It’s great in fish tacos, on the grill, or baked as in the recipe below and the one in our book called Baked Cod with Lemon and Olive Oil.
Cod is a popular fish in most regions so it’s easy-to-find and often times inexpensive, making it a good go-to option when looking for “cleanse friendly” protein sources.
Enjoy the recipe below for Baked Balsamic Cod contributed to us by one of our fabulous health coaches and natural chef extraordinaire, Jessica Bartlett. It’s an easy recipe that takes few dishes and less than an hour to make, perfect for busy weeknights.
Be sure to leave me a comment below and let me know what you think of this tasty cod recipe.
With love and cod kudos,
Jo & Jules
Baked Balsamic Cod
Yield: 2 servings
2-4 ounces cod fillets (or other white, flaky fish) 1 TB. olive oil 2-3 cloves garlic, minced 6-8 slices of fresh ginger root 1-2 TB. balsamic vinegar Sea salt and freshly ground black pepper to taste.
Directions:
Preheat oven to 400 degrees. Make a tinfoil pouch large enough to fit both fillets and drizzle olive oil into pouch. Rinse fillets and pat dry. Rub both sides of fillets in olive oil and let rest in pouch. Rub garlic into fillets and then drizzle balsamic vinegar over each. Line the fillets with the large slices of ginger and sprinkle with salt and pepper. Wrap the tinfoil around the fillets and twist closed. It’s okay if the fish shifts around inside the pouch. Bake on a baking sheet for 20-30 minutes, depending on thickness of fish. Open pouch, push ginger to the side, and serve hot!
Challenge Yourself to Eat Well and Get into the Best Shape of Your Life, with our Yoga for Detox, Cleansing & Vitality program.
Eating raw or vegan doesn’t have to be lonely, or obsessive, or weird to our friends, co-workers, or loved ones. It can be very inclusive and non-judgmental. If you find you are getting made fun of or teased, just hold your head up and keep your heart strong. If you find yourself getting emotionally engaged with animal rights and activism while your co-worker or lover is eating a turkey sandwich, relax! This is not the way to approach our meat eating loved ones. Let go of the judgement. It will just cause discomfort, disconnection, and turn others off. It is hypocritical, if we are choosing this diet to become more peaceful and then allow ourselves to get all worked up.
Yes, going vegan is great for the environment and sustainability. Yes, it is a more peaceful lifestyle. Yes, being vegan can provide the body detoxification. It is also a yogic path. Yet, eating raw vegan, vegan, vegetarian, organic doesn’t have to come with the stigma that intimidates our meat eating loved ones. It is all about how we present it. Stay positive and excited when going vegan. It is not our business to judge or preach to others. If they ask about it, great! Tell them how you feel, and offer to share your raw vegan meal with them. Step by step, without any judgement ever.
When going to a dinner party, you can bring a colorful fruit salad, or a raw corn and sauerkraut salad, which will be great at the pool party or somewhere fun to share with your friends. People may ask you questions but how we answer them doesn’t have to be stoic talks about factory farming, pollution, or the chronic disease epidemic. Just share with them how good you feel, or better yet bring extra to share, or invite them over to share a meal with you.
Some of the best advice I have gotten has been from my teachers David Life, Sharon Gannon founders of Jivamukti yoga, Dr. Gabriel Cousens and Shantih Cousens founders of The Tree of Life, and Dr. Robert Morse founder of the International School of Detoxification.
They all share that we should just mind our own business.
We are responsible for ourselves and the busyness within our own minds. Don’t worry about if people feel uncomfortable about how you eat. Your confidence will grow as your body heals from inflammation, immune disorder, etc.
People in your life will become inspired when they see your life working for you.
The healing and health benefits of eating a vegan diet will over time become noticeable to your loved ones. They will observe your weight loss, clear skin, clear eyes, increased energy, and your more relaxed state of consciousness. This will then spark their interest. Allow them to ask you more about your lifestyle and share with them your experience, and all the delicious recipes you enjoy.
At first it may be overwhelming when becoming vegan, to create a menu, learn how to shop and store your produce. You will get the hang of it and really begin to enjoy the whole experience of preparing and feeding your body. There are several of us who are sharing recipes, and tips on how to maintain the lifestyle, as well as, tons of published peer reviewed journals and books confirming the healing and health benefits to motivate you on this journey.
You don’t have to feel alone. There are many of us who have transitioned to plant based and vegan diets that are sharing tips, recipes and encouragement. If your friends and loved ones really care about you they will support you and your decision. It will open up other ways to connect to your social network. Instead of going out to dinner, you can explore other activities, like going for a hike, watching the sunset, going swimming, skateboarding, to an art class, etc.
Our social connections do not have to be focused around eating.
This may create greater connections with your friends and loved ones as you get to know more about each other and shared interests. Have fun! Eating raw and vegan foods is colorful, flavorful, and provides the body with enzymes, vitamins, minerals, and incredible energy to support the purification of the nervous system, which like the practices of yoga inspires consciousness and joy. There are so many textures and tastes and beautiful recipes to engage your senses. When we are enthusiastic and positive about this lifestyle, and non-judgmental our friends and family will accept and continue to invite us to the dinner table, especially if we bring vegan and raw recipes like this ones below to share!
By Shannon Connell
Shannon is a certified Jivamukti, Power, Hot Yoga, and Mindfulness Meditation Instructor, Usui and Karuna Reiki Master Teacher, and Registered Psychotherapist. She honors the interconnectedness between All-beings and All-things and is passionate about participating and supporting her community in physical, mental, emotional, and spiritual health. Visit her at her website www.shannonconnellhealth.com.
Enjoy more vegan recipes here & practice the Yoga for Detoxification, Cleansing, & Vitality, program, to complement going vegan!
As 2019 begins, we are gifted with a blank slate, a fresh calendar, and a new opportunity to start fresh and create the lives we desire. Although the holidays are exciting, there’s a tendency to fall out of our routines and practices. There is also the tendency to not sleep enough, to eat foods we don’t usually consume, and generally wear ourselves down. The New Year is a powerful time to implement healthy new habits to help you thrive in your daily life.
To assist you in feeling your best, we’ve got four new practices to use as an evening wind down ritual––a life hack many of us need. Without consistent sleep and relaxation, we can’t operate at our highest level during the day. In order for our Prana to flow freely, we need balance. Each class will help you implement a ritual for relaxation and a restful night’s sleep.
In general, the goal of an evening practice is to help you tap into your parasympathetic nervous system, which governs relaxation, to quiet and restore the overactive mind. If you’re one of those people whose mind begins to race the minute your head hits the pillow, a ritual to restore calm at the end of the day is the perfect solution. Forward folds like Paschimottasana (Seated Forward Fold) and passive inversions like Vipariti Karani (Legs-up-the-Wall) are both excellent postures to make the shift from work to home. To make it easy, save one of these mindful classes to your favorites today.
Three of the featured classes are gentle and intended to help you relax and serve as a ritual to close out your day. If you need a more vigorous practice to burn off extra energy from your day, try Kristin Gibowicz’s Sculpt & Rest.
Join us in 2019 as we embark on our goal of starting the day strong, reveling in each moment of our day, and closing out each day in a mindful, intentional way.
Here are this week's four new yoga classes, perfect for the end of your day!
1. Elise Fabricant: Chillax Before Bed
2. Robert Sidoti: Yoga to Close Your Day
3. Erin Wimert: Unwind Your Spine, Unwind Your Mind
4. Kristin Gibowicz: Sculpt & Rest
Keeping to healthy sleep habits can be one of the best goals to give yourself for the new year. A good night’s sleep can improve your physical and mental health, reduce stress, improve weight loss and much more! It’s one of the basic human needs that a lot of us don’t get enough of. If you’re finding yourself perma-tired, here’s a few habits to help you sleep to pick up in 2019, so that you can start to get a good night’s sleep.
Here are 10 effective habits to help you sleep better!
1. Keep a consistent sleep schedule
Your body’s circadian rhythm is it’s 24hr cycle, and it functions on a set loop based on when the sun rises and sets. If you keep a consistent schedule with your sleeping and waking times, your sleep quality will improve. An irregular sleeping pattern can cause long-term sleep problems, and can also affect your body’s natural circadian rhythm. This helps signal your brain to sleep too. If you’re struggling to drop off at night, or waking up throughout your sleep, an easy habit to help you sleep better is to start waking and sleeping at the same times.
2. Get sunshine during the day
Getting in some sunlight during the day will help keep your circadian rhythm healthy. It will also increase your energy levels during the day, which in turn improves sleep quality. Getting in bright light during the day will also reduce the time it takes for you to fall asleep. Try and make it a habit to get daily sunlight exposure.
3. Don’t drink caffeine late
While a cup of coffee can help increase energy and fitness performance, drinking one late on in the day can stop your body from relaxing when you need to fall asleep. This is because it stimulates your nervous system. Caffeine can stay in your blood for up to six to eight hours, so try not to drink any past 3pm - stick to decaf if you can’t beat the cravings. An easy yet often ignored habit to help you sleep!
4. Get your bedroom in the right environment
The environment that you sleep in can have a huge impact on your sleep quality. Things like noise, lighting and even how you arrange your furniture can impact your sleep.
External noise in particular can cause long term sleep issues. Take some time to transform your bedroom into a relaxing place. Minimize noise where you can, and reduce the number of artificial lights such as screens and alarm clocks.
5. Get in the right temperature
Anyone who’s tried to sleep during a heatwave will know that temperature has an effect on how well we fall asleep. Room temperature can affect your sleep quality more than light and sound combined. If you’re too hot, your sleep quality decreases and you’re likely to wake more. Try to make your room an optimum sleep temperature, around 20 degrees seems to be the norm.
6. Stop napping for so long
A short power nap can do wonders to increase your energy levels, but a longer nap can affect your night time sleep. If you sleep for too long during the day you can confuse your internal body clock, and make yourself even sleepier during the day. Try to limit naps to 30 mins or under, to fully reap the benefit to your brain function without disturbing your sleep at night.
7. Reduce gadgets in the evening
As much as exposure to sunlight during the day can help us sleep, exposure to light during the night can hinder it - and this goes for our screens too. Light in the night can impact our circadian rhythms, tricking our brains into thinking it's still daytime out there. This can stop your body from producing relaxing hormones that help us get deep sleep. Blue light from phones and laptops are the worst culprits for this. A quick habit to help you sleep is to try to reduce screen time during the night, or use ‘night mode’ on your smartphone to reduce the blue light emissions from your gadget.
8. Don't eat late
Eating heavy foods late at night can impact the release of melatonin, the hormone that helps you sleep. Try to stick to light meals late, and eat your dinner a little earlier if you’re struggling with your sleep quality.
9. Clear your mind
A pre-bedtime routine helps you relax and clears your mind ready to sleep. When we’re children, we have a strict pre-bed schedule, bathtime, storytime, sleeptime. If you’ve ever envied how kids can drop off to sleep with ease, try and set yourself a routine that will clear your mind and get you ready for bed. Relaxing music, a bath, meditation, deep breathing - any of these help you relax, and in time will start to signal to your body that it’s time to go to sleep. Try out different types of relaxation routines till you find one that works.
10. Exercise
Perhaps the best way to improve your sleep is to work out. It can help all aspects of sleep health, from dropping off to staying asleep. Regular exercise, like yoga, can decrease the time it takes you to fall asleep by half, and allow you to sleep for longer. It also works to reduce stress and anxiety which might be keeping you up. Try to avoid heavy exercise right before you head to bed though - as this will stimulate your body and have adverse effects. Something gentle and relaxing is good though. This week’s yoga program is all about ending your day for a good night’s sleep, so why not give it a try to kickstart your 2019 healthy sleep habits?
Practice Yoga for Better Sleep now!
Dairy-free milk – a cleanser’s go-to ingredient to make their green smoothies creamy and delicious. But many store-bought versions have sneaky additives that can sabotage your health.
Added thickening agents like gums and carrageenan, common ingredients in many store-bought nut milks, can cause damage to your gut health. Plus, many contain added flavors and added sugars.
The best way to avoid these additives is to make your own dairy-free milk at home!
And with our recipes, it’s way easier than you might think. All you really need is a high speed blender – that’s it! If you don’t have time to soak your almonds or cashews, try our recipe for hemp milk! It’s the simplest dairy-free milk to make. Plus, it’s a great option for those with nut allergies or sensitivities. All these milks are amazing in green smoothies, chia seed pudding, or just in a glass!
Each of these recipes is easily customizable. If you don’t love vanilla, try a different flavor, like ground cinnamon or nutmeg or fresh fruit. On the low-sugar track? Leave out the dates and add a few drops of liquid stevia.
Do you have a favorite non-dairy milk? Let us know in the comments below!
With love and dairy-free milk mustaches,
Homemade Cashew Milk
Yield: 4 cups
1 cup raw cashews, soaked in water overnight, then drained 4 cups filtered water Pinch of sea salt 2 or 3 dates, pitted (optional) 2 tsp. of vanilla extract (optional)
Instructions: In a high speed blender, blend soaked cashews, filtered water, sea salt, dates, and vanilla extract until smooth and creamy. Store in the refrigerator for up to 5 days.
Homemade Coconut Milk
2 cups shredded coconut, unsweetened 4 cups filtered water Pinch of sea salt 2 or 3 dates, pitted (optional) 1 tsp. vanilla extract (optional)
Instructions: In a high speed blender, blend shredded coconut and filtered water on high for about 2 minutes. Strain coconut milk through a nut milk bag. Rinse the blender pitcher, and pour in coconut milk. Add sea salt, dates, vanilla extract, and blend to combine. Store in a large glass jar in the refrigerator for up to 5 days.
Homemade Hemp Milk
Yield: 3 cups
1 cup hemp seeds 3 cups filtered water Pinch of sea salt 1 or 2 dates, pitted (optional) 1 tsp. vanilla extract (optional)
Instructions: In a high speed blender, blend hemp seeds, filtered water, salt, dates, and vanilla (if using) until smooth and creamy. Store in the refrigerator for up to 5 days.
Homemade Brazil Nut Milk
2 cups brazil nuts, soaked overnight, then drained 4 cups filtered water Pinch of sea salt 2 tsp. vanilla extract (optional)
Instructions: In a high speed blender, blend soaked brazil nuts and filtered water on high for about 2 minutes. Strain brazil nut milk through a nut milk bag. Rinse the blender pitcher, and pour in brazil nut milk. Add sea salt, vanilla extract, and blend to combine. Store in a large glass jar in the refrigerator for up to 5 days.
Homemade Almond Milk
1 cup raw almonds, soaked in water overnight 4 cups filtered water Pinch of sea salt 2 or 3 dates, pitted (optional) 2 tsp. vanilla extract (optional)
Instructions: In a high speed blender, blend almonds and filtered water on high for about 2 minutes. Strain almond milk through a nut milk bag. Rinse the blender pitcher, and pour in strained almond milk. Add sea salt, dates, and vanilla extract (if using), and blend to combine. Store in a large glass jar in the refrigerator for up to 5 days.
Variations (can be added to any of the above recipes):
Add 2 cups for fresh strawberries and blend to combine (80:20 only). Add 1 tsp. cinnamon for cinnamon milk Add 1 TB. of cacao for chocolate milk (80:20 only, add additional tablespoon for a richer flavor) Add 1 TB. of carob for cleanse-friendly chocolate milk
It isn’t hard to see that a healthy diet and exercise can help a person look and feel better, but did you know that being healthy is also a great way to save money? If you have been thinking about hitting the gym, practicing yoga, walking more often or making a lifestyle change so you can feel better, no time is better to do so than right now. Think about all the ways that a healthy life can improve your financial status by saving money.
Here are 8 ways that being healthy saves money.
1. Family Outings
Being healthy saves money when it comes to family outings. There is nothing wrong at all with taking your family out to see a movie or to sit and watch a ball game. When you’re working on leading a healthier life however, you may want to ditch the expensive movie tickets and opt for a walk in the park, a hike to a waterfall or taking a swim in a nearby lake. The average cost of a movie ticket for one person is nearly $10 and that adds up when you take your whole family. Once you figure in the cost of popcorn and drinks along with the tickets, a family movie night can cost upwards of $100. Heading to the great outdoors is FREE to do and guaranteed to be fun.
2. Medical Expenses
Exercising for 30 minutes every day can boost your heart health, improve circulation, increase muscle density, boost your energy and just make you feel 100% happier with life. According to Taylor Benefits Insurance Company, regular exercise can decrease the overall risk of heart disease, stroke, high blood pressure and other illness. Even when you have great health insurance, the cost of medical care can be high when you need to see a doctor for a serious health problem. When you work to live a healthier life, you are working to prevent those diseases and other illnesses that can cost so much when you must visit a doctor. Your best bet to combat medical expenses is to lead a healthy lifestyle.
3. Unhealthy Expenses
Kicking a cigarette habit or deciding to steer clear of the bars at night is a great way to improve your health but it is also a way to save money. You can save nearly $4000 annually just from not buying a pack of cigarettes every day. You can also save on medical expenses when you no longer smoke or choose other bad habits. Quitting smoking is not an easy thing to do and if you can’t quit ‘cold turkey’ then at least work on cutting down a little at a time until you no longer smoke.
4. Healthier Transportation Methods are Cheaper
Healthier transportation choices save money. Do you frequently take a taxi or ride a bus to get to or from work? Do you have to pay for parking meters or to park in a garage when you’re shopping? If so, you can cut down on these expenses or can even cut them out entirely by choosing to walk, ride a bicycle or even roller skate/blade to the places you need to go. The best thing about saving money on transportation is your body getting healthy and in shape. You are also cutting down on car maintenance fees that can be very costly.
5. Fast Food & Excess Food Expenses
If you are on the path to better choices with eating and getting in good shape, you’re not going to want to swing by the fast food places to grab a greasy burger or fries. Well, perhaps you’ll still have those cravings, but it is best to avoid caving to them and breaking your healthy eating streak. Fast food is expensive and those drive thru stops to grab something while traveling or when you feel bored can really add up quickly! This does not mean you can never indulge, but when you do be sure to stick with healthier menu items.
6. Losing Money on Your Paycheck
Getting sick and missing work can drain a paycheck. Healthier people get sick far less often than those who lead unhealthy lifestyles. Eating a healthy diet and getting at least 30 minutes of exercise daily can help prevent heart disease, cancers and other disease that can cause you to miss work.
7. Save Money on Lunch
Packing your lunch for school or work is a great way to make healthier eating choices and it can also save you a lot of money. Running out to buy lunch or ordering food delivery can be expensive when you do it daily. You also may not have many healthy choices for meals when you must dash into a fast food place or even a convenience store for a quick bite to eat. Planning your meals at home and packing them each day allows you to choose wisely so you can have a great variety of fruits and vegetables and healthy proteins to eat for lunch. Not only will lunch taste better, but it will save money.
8. Stop Buying Drinks
Consuming sugary drinks such as soda, tea or Kool-Aid can add many pounds to your body and the sugar content is not healthy at all. When you are working on a healthier life, switching to water is advised. Drinking six to eight glasses of water each day is a great way to improve your skin, have more energy and lose weight. You can fill up a water bottle from your sink to take with you to work or school, and you will avoid having to buy water bottles, or sodas.
Leading a healthy life is a great way to maintain a youthful appearance, have healthier skin and hair, increase muscle tone and lose unwanted fat. Being healthy also helps us sleep better at night, have more energy when we’re awake and as you now know, it can also help our financial well-being as well.
By Jennifer Bennet
Jennifer Bennet has been practicing yoga for 6 years. Her favorite is hot yoga and she enjoys doing yoga at home with her boyfriend as well. She is currently writing for Taylor Benefits Insurance.
Being healthy saves money and also makes you feel amazing. Start right now with this yoga program for detox to get you on track!
Are you ready to leave 2018 behind? For many of us, it’s easy to let our usual routines fall to the wayside when the holidays are upon us. If you are one of the virtuous yogis who maintained your practice, congratulations! If you’re like a few of us here at YogaDownload.com, you may have let your best intentions slide and now it’s time to turn it all around. So, if you’re ready to reset and rejuvenate and enter 2019 feeling incredible, we’ve got the perfect solution.
We’ve created a slightly different challenge for you, so no excuses! Each class is 30 minutes or less, so all you have to do is wake up early and get it done or squeeze it in somewhere in your day. Consistency is key when creating a new habit and we’ve made it easier for you by shortening the time needed.
Although the classes are shorter, they aren’t short on benefits.
We want to empower you to complete the entire challenge so, we’ve assembled a variety of classes from some of your favorite YogaDownload.com instructors. Mastery has been described as doing something you've committed to, even on days you don't feel like it.
If you still aren’t convinced to jump onboard, here are 4 reasons to tip you over the edge and join us.
1. Increased Self-Confidence: When you choose to do something positive for your physical, emotional, and mental well-being, it bolsters your ego. Committing to healthy habits builds self-assurance. Who doesn’t need a boost?
2. Highlight of the Day: We’re not saying every single time you step on the mat will be the best part of your day, but no matter what else happens, you’ll have the satisfaction of knowing you got your workout in.
3. A Clear, Calm Mind: Experts say we have more than 60,000 thoughts a day and many of them are repetitive. Some compare our mind to a pack of wild monkeys bouncing off the walls. Step onto the mat and quiet at least a couple of your screaming thoughts.
4. Accountability and Support: Enjoy practicing with your global yoga community. Even if you are practicing alone at home or on the road, you’ll feel the energy of thousands of other yogis doing the same thing. There’s power in numbers.
Convinced yet? Join now and check out 30 of our top classes that are under 30 minutes, so you can commit to their daily practice without feeling overwhelmed by the challenge ahead. Happy 2019!
It’s the time of year when many of us will be thinking about the year ahead, and setting some goals and resolutions to achieve in the next twelve months. It can be easy to just think “I want to achieve…”, but if you want to actually succeed in your resolutions, you need to set achievable goals. If you don’t have a goal to work towards, you can lose focus and direction, and be further from achieving the challenges you set yourself. Goals also help you set a benchmark for determining your success!
There are steps you can take to help you set and achieve your goals. It takes some careful thought into what it is you want to do, and how you’re going to go about achieving it.
Here’s our top tips for setting and achieving your goals!
1. Set yourself a motivational goal
It’s very important that your goals are motivational to you. They have to be important to you, and give you value when you achieve them. A goal that you’re not overly interested in won’t make you want to put the work in to make it into a reality. Similarly, if achieving your goal adds no value to you and your life, or you won’t benefit from it in some way, you are likely to be less interested in making it happen. Think about the high priorities in your life and set goals in line with these. This will give you a motivational attitude towards your goals, and will help to maximise your success. Try to think about why your goal is important to you and the value you’ll gain from achieving it, to motivate you to make it happen.
2. Make SMART Goals
Your goals need to be SMART. SMART goals are goals that are: Specific, Measurable, Attainable, Relevant and Time-bound. Sticking to this rule will help you achieve your goals.
A goal must be specific and clear. A broad goal won’t give you enough direction to ensure success. Defining what exactly you want to achieve will make it easier for you to get there. Rather than ‘I want to save money’, how about ‘I want to save 10% of my paycheck each month’.
A measurable goal is important as it’s how you’ll define your success. Be specific as possible, for example ‘I want to be able to run 10k’. This has a specific distance that you’re able to measure, rather than ‘I want to run more’. If you don’t have a way to measure results, you won’t be able to know when you have achieved your goal.
Attainability is also important, as you’ll experience disappointment if you set yourself unachievable goals. Think about what’s realistic and try to stick to that - without making it too easy for yourself! Remember you want to feel like you’ve really worked for your achievements, this will make you feel more motivated and proud of yourself.
Relevant goals are important as they should guide you in the direction you want your life to take. This will help you keep focus and move ahead with your life and career.
Finally, a time-bound goal is important as it gives you a sense of urgency, and will help you with a time to review how far you’ve come in your journey.
3. Write down or tell others your goals
Physically writing down your goals, or sharing them out loud will make them more real. This makes you less likely to forget, and gives you more accountability to try and achieve them. Make your goals definitive, and use words like ‘I will’ instead of ‘I’d like to’. Frame them in a positive light, and put them in a visible place to remind yourself each day, or talk to a friend about your goals who is likely to enquire about your progress regularly.
4. Make a plan
Don’t just focus on the end game of your goal. It’s important to think about the steps needed to take to get there and make an action plan. Writing down all the individual steps you need to take to achieve your goal will help you in recognising your process, and turning large goals into smaller chunks. Think about the smaller goals that will get you on your way to achieving your bigger goal. This is helpful if your goal is a little vague, like ‘I want to get fit’. A smaller goal could be to ‘exercise three times a week’, or to ‘cut down on unhealthy food’. Make sure these smaller goals are still SMART, and when you meet them you’ll feel on your way to your bigger goal.
5. Plan the first step
The first step you take to achieving your goal will be the hardest. Every journey starts with one step. Thinking about this first step on your way to your goals will help you get started. It could be something as simple as researching into your goals, planning how you’re going to achieve it, or even asking your friends and family advice.
6. Stick with your goals
It can be hard to stick with your goals, especially if they are long term, but keep reminding yourself that it’s an ongoing activity. Schedule in regular times to review your goals and see where you are in your journey. Keep motivated and give yourself incentives to stick with your goal to the end!
Now you have some ideas on how to set and achieve your goals, why not think about what you’d like to achieve in 2019 and set some resolutions? If your goals are yoga based, we have some great classes this week to help challenge you to try something new.
Bring your goals to life now, with this guided visualization to help you in achieving your goals.
Manifestation & Visualization Meditation with Keith Allen
Do you know what’s better than pumpkin pie? Pumpkin fudge! Our version is vegan, rich and decadent, and takes less than 30 minutes to prepare.
You’ll notice that this recipe calls for both coconut oil and coconut butter. You might be thinking, “What’s the difference?” Coconut oil is the result of cold-pressing oil from the flesh of the coconut. Coconut butter (like other nut butters) is the pureed flesh of the coconut, including the oil. Both are used together in this recipe to give this fudge its signature creaminess.
Even though we L-O-V-E everything pumpkin, it is a food we keep off our plates during the cleanse. So that’s what makes this sweet fudge the perfect 80:20 treat! This is how we maintain our vibrant results from cleansing while still enjoying our indulgences. Learn more about our 80:20 program here.
With love and pumpkin fudge,
Pumpkin Fudge
Yield: 20 pieces (one inch size)
1/2 cup pumpkin (pumpkin from a can is fine!) ⅓ cup almond butter 3 TB. lucuma powder 3 TB. maple syrup ½ teaspoon cinnamon ⅓ cup melted coconut butter 3 TB. melted coconut oil Sea salt to taste Cacao Nibs (optional) Finely chopped pecans (optional)
Directions: Mix pumpkin, almond butter, lucuma powder, maple syrup, cinnamon, and salt in a bowl. Melt coconut butter and coconut oil together over low heat or using a double boiler. Pour coconut mixture into the pumpkin mixture, combine well. Line a loaf pan with plastic wrap and press the mixture into the plastic lined container. Top with cacao nibs for an extra chocolatey crunch or chopped pecans for a nutty flavor. Chill for 3-4 hours. Cut into small pieces and enjoy! Store in freezer.
Practice yoga with Jo of the Conscious Cleanse right now!
Forgive and forget. One of those catch phrases we throw around attaching no thought or action to it. So easy to say these words, but do you; have you, actually done it? Or are you like most of us, and have something that you are harbouring or dwelling on deep inside?
While life would be one bright and colourful place if it was only full of rainbows, butterflies, unicorns and sunshine, we all know, reality isn’t. There are dark moments, painful experiences, words that hurt, disappointments, set backs and things that make us see red and breathe fire.
Saying “I am sorry” and meaning it, is harder than truthfully expressing “I love you”. What’s more; is it’s a challenge to say it to someone else, but near impossible to say to ourselves. Can you relate to that?
Sometimes, the disappointments and harsh words in our life, come from ourselves and in my experience, they are the ones that cause the most damage. I spent many years suffering from depression, so I am very familiar with the impact that thoughts and self talk can have. These are the ones we here often from that annoying chatter and back chat in the mind. Even if we know its not true, when you here the likes of “I am not good enough” or “I can't” on repeat for days, weeks and often lifetimes, its hard not to buy into that thought pattern.
I am not saying that you shouldn’t let negative times, actions and words affect you, because we are human and it does hurt. But you don’t want things that happened in one moment, fester and impact a string of moments that follow in the future.
Your time, energy and effort are of greatest value, so spend them wisely.
Is harping on something that happened that no matter how hard you try you can not change, worthy of your ongoing attention? Or are there more beneficial people, projects or passions for you to be focusing on?
Forgive whether it is deserved or not. The only person you continue to hurt by holding a grudge is yourself. Every minute you spend re-living the encounter, you cause yourself more pain. The more time you spend thinking about it, the stronger the neuro pathways become and therefore your emotional memory, affecting your future reaction to similar events.
The more time you wallow in it, the more time you steal from yourself to move on to greener pastures.
The person that you offer forgiveness to, isn’t wasting their time on it. They aren’t being hurt by you indulging in the trauma. It's purely you, that you are choosing to harm.
And yes, it is a choice. While you absolutely can not control the words other people say, or the events that happen, any more then you can control the barrage of random thoughts in your subconscious mind, you have absolute control in how you respond and behave in response to them. So choose wisely.
How much do you value your time and energy? And it seems appropriate to remind us all here, that our time is not an infinite source. That whether we like it or not, our clock is ticking, so every second lost to a grudge is one second we are never going to get back.
For me, forgiveness to self or to others or to life events, is really about self value.
It’s valuing yourself enough to want to let go. To want to improve your quality of life. It’s about giving yourself a clean slate for future present moments, rather than ones tainted by the past. Surely you deserve that basic right?
Start simply by saying the words “I’m sorry”. Write them down, use them in a mantra in your meditation or yoga practice. Practice makes perfect and over time you will believe those words and free yourself from the emotional weight.
Forgive and forget and create an effortless existence.
By Amy Booth
Amy is a yoga and pilates teacher and personal trainer in Brisbane, Australia, where she runs a cute riverside studio and a personal training business. In addition each year she runs a yoga retreat (Bali, August 2018) and hiking retreat (Australia, 2018).
Connect with Amy: Website: www.ambertreeyoga.com.au Instagram: @ambertreeyogaandretreats Facebook: Amber Tree Yoga and Retreats
Practice forgiveness now with this meditation class designed to help you learn how to forgive and forget easier.
Meditation: Heart Focused with Keith Allen
Around the world, people are celebrating various traditions. Whether you are commemorating the Solstice or observing faith based holidays, December represents a time to connect with family and friends. It’s a great time to focus on joy, peace, and establishing rituals.
Whether you’re one of the lucky ones who get to spend more time with loved ones, take a trip back home, or go on a vacation somewhere far away or you find this time of year challenging, your yoga practice is always a safe haven. This time of year is a great reminder to focus on what is most important in life: love and connection. We’re here to remind you that taking the time to connect with your own heart will help you navigate this time of year.
The heart chakra is considered the seat of compassion and selfless love. According to the Yoga Sutras of Patanjali in Sutra 1.33, the mind becomes peaceful and free when the qualities of the heart are cultivated. Patanjali suggests:
“Befriend the happy; have compassion for the unhappy; delight in the virtuous; be indifferent to the non-virtuous.”
In his commentary on Patanjali’s Sutras, Swami Satchidananda advises: These four keys should always be with you in your pocket. If you use the right key with the right person you will retain your peace. Nothing in the world can upset you then.”
Utilizing this sage recommendation, we can all enjoy the holidays, regardless of how we spend them. Use these four keys to handle those you are thrilled to connect with, as well as your difficult relatives across the dinner table. Focus on how we are all similar, as opposed to how we are divided.
Choose to enjoy each day of the holiday season, and this precious gift called life.
To support you in making the most out of this time of year, this week's four new classes have a more lighthearted, joyful, and celebratory tone to the practices. See your yoga this week as one celebration in your life, of what your healthy body is capable of enjoying.
1.Dana Smith - Hip Hip Hooray!
2. Claire Petretti Marti - Yummy Yoga Flow 4
3. Robert Sidoti - Yoga Flow Class
4. Christen Bakken - The Conditions for Joy
Life is here to be celebrated. It’s full of both small and big joyful moments, which should be appreciated and acknowledged. Celebrating life, in however small a way, can help us have a more positive outlook, feel happier and feel healthier. It’s really important to take time each day to celebrate life in all its intricacies, especially when life is busy with work and responsibilities.
Here’s 20 little ways to celebrate life every day.
1. Start the day by giving thanks
When you wake up each morning, try to take a couple of minutes to celebrate your life. Perhaps when you have your morning coffee or tea, just take a moment to thank the universe for the day ahead of you. Starting your day with a sense of gratitude can open your mind up in a positive way.
2. Acknowledge the small achievements
It’s easy to take yourself for granted. A great way to counteract this is to celebrate and acknowledge the small day to day achievements. Did you get a yoga class in before work? Or perhaps you crossed something off your to-do list. Celebrating small achievements can make you feel more positive and improve your mood and self-esteem.
3. Celebrate other people’s achievements
An easy way to celebrate life, and make other people feel great, is to celebrate other’s achievements. Celebrating the little achievements of someone else makes people feel valued, and also makes them feel more confident to in their day to day life, and you’ll feel great for having complimented someone else.
4. Do something different
Taking the time every once in a while to do something that you don’t normally do. Trying new experiences, even ones that may scare you, is a great way to celebrate life, and everything the world has to offer!
5. End the day with gratefulness
Just like starting the day giving thanks, try to end each day reflecting and giving thanks for all the positive things that have happened throughout your day. This will leave you going to sleep on a positive note, making it easier to sleep and adding a positive spin to even the most ordinary of days.
6. Fill your home with things that make you happy
Buy fresh flowers to display in your home to make your space a little brighter, or play your favourite songs on the radio. If you fill your home with the things that put a smile on your face, you’ll feel more reason to celebrate and feel positive in your space.
7. Treat yourself
Treating yourself to something small yet special, can be a great way to celebrate life every day. It doesn’t have to be something expensive, but allowing yourself a little treat is something you can do each day. It could even be something as simple as a few minutes of ‘me’ time.
8. Give thanks
Be thankful for the other people in your life, not only on their birthdays, but every day. Make sure the people in your life know that they are appreciated and needed in your life. This will also make you feel lucky to have them in your life.
9. Get moving
Exercise, do some yoga, even dance just because! Getting your body moving is a great way to celebrate the fact you can move! Do whatever feel good, and relish in how nice it feels to get your body moving.
10. Cross small things off your to-do list
Recreate that feeling of accomplishment when you finish a hard task for everything on your to-do list, however small! Celebrating the small things, you accomplish will motivate you and improve your self-esteem, and it’s such an easy way to celebrate something as simple as making your bed in the morning!
11. Take a break
Taking a holiday, or even a stay-cation and fill it with things you love to do. Go out for dinner, curl up with your favourite book, or go swimming in the sea. Taking a couple of days out to do your favourite things is a great way to celebrate, and reaffirm what you love about life!
12. Be thankful to yourself
It’s great to be thankful to others, but try to take some time to give some gratitude to yourself too. Take some time to think about what you’re grateful for in yourself. This is great way to celebrate life - and you! Maybe you tackled a big problem at work, or you’ve been working out regularly. Take the time to thank yourself for it.
13. Give yourself some time
Give yourself some extra time in the day to do something just for yourself. This could be setting your alarm a little later, and having a lie in, or going to bed a bit later to have some time for yourself at night. Watch your favourite show, read a book or just relax with a glass of wine.
14. Start your own ritual
Set aside some time once a day, week or month to have your own happy ritual. Maybe you want to have a bubble bath every Tuesday night, or make the third Monday of every month an ‘ice cream for dinner’ day. Little rituals can bring an element of surprise and fun to the everyday, and it gives yourself something to look forward to.
15. Brighten up your workspace
Just like you should fill your home with things you love, bring an element of personalisation to your workspace. Add a plant or flower to your desk to put a smile on your face when you get to work, or perhaps put a poster up of your next vacation destination to spur you on.
16. Document the everyday
Take photographs as often as you can. It’s great to look back on the memories and remember the everyday. You’ll be glad for the photo evidence later in life, and its so much fun to look back on old photographs and remember what was going on in your life at the time.
Celebrate your life more right now, with some joyful and celebratory yoga!
The Conditons for Joy with Christen Bakken
If you’re like us, nothing beats a big green smoothie in the morning! But sometimes, especially when the weather gets colder, a freezing cold green smoothie is the last thing you want to have for breakfast. And there are those who prefer higher protein content for their first meal of the day. So we’ve come up with a yummy alternative breakfast option that is still cleanse-friendly and packs a super protein punch!
Since eggs are one of the top 8 allergens and are off-limits during the cleanse, we knew we had to give the usual American breakfast a makeover.
This dish is a cleanse-approved spin on the traditional egg-based breakfast skillet that uses ground turkey instead. If a plant-based diet is more your speed, you can substitute cooked chickpeas for the turkey. Plus, it’s a family-friendly breakfast that can be whipped up in less than 30 minutes, perfect for weekend AND weekday mornings!
So what are you waiting for? Get out your skillet and get cookin’!
Do you have a favorite egg-based recipe you’d like us to give a Conscious Cleanse makeover? Let us know in the comments!
With love and breakfast skillets,
Turkey Breakfast Skillet
Yield: 4 servings
2 TB. olive oil or coconut oil 1 onion finely, chopped 1 lb. ground turkey 1 garlic cloves, minced 2 parsnips large, diced 2 TB. fresh rosemary, chopped, divided 1 tsp. paprika ½ tsp. crushed red pepper flakes Salt and pepper to taste 2 cups fresh greens (Swiss chard, kale, spinach, collard greens) Sliced avocado (optional)
Instructions: In a sauté pan, heat oil over medium heat. Next, add the onion and stir for 5 minutes, or until the onions have softened. Add the ground turkey and garlic, and cook until the meat is no longer pink, about 5 to 7 minutes. Next add the parsnips, 1 tablespoon of the rosemary, paprika, crushed red pepper, salt and pepper. Cook for 10 minutes or until the parsnips become tender. Add greens and cook until wilted. Add the remaining 1 tablespoon of rosemary, mix well and serve hot with sliced avocado as garnish (if using).
Meditation has often been touted as the road to true health physically, emotionally, and mentally. While it has become quite popular in the West in the last few decades of the 20th century and has remained so as we head well into the 21st century, it is really an age-old practice that has been observed by the wisest and healthiest of men throughout time.
At the heart of it, meditation (whether seated meditation, or writing meditation) is all about being in touch with yourself.
Many of us simply rush through life, letting events pass us by without taking a moment to pause and reflect about the reality and magnificence of our existence. Meditation seeks to remedy that. It enables you to get in touch with your inner self through the art of introspection. A lot of forms of meditation focus on being able to regulate your breathing, slowing it down to the point where your mind is at peace and quiet enough to really look inward. That is when you process your thoughts and feelings in a way that you can truly connect to them.
It makes sense if you think about it; we let our thoughts and feelings blitz past us at the speed of light without even making the effort to catch them one by one and really inspect them to figure out what they’re all about. How can we expect to make any sense of the world around us when we struggle to make sense of ourselves?
There are many forms of meditation out there. Most of them have to do with sitting and controlling our breathing or performing a sequence of exercises that allow us to control our breathing. It’s unlikely, though, that you have ever heard of writing as a form of meditation, and yet it is one of the most powerful.
Writing Meditation
One of the most respected authorities on writing as a form of meditation, Buster Benson, says that it works in a very unique way to the way we normally do writing. For most writing tasks, the focus is on setting a word limit on the work. However, when we write as a form of meditation, we instead set a time limit to it. There also aren’t any rules about sentence structure or format or the use of words to evoke emotion in the reader. You’re not doing it for anyone but yourself.
You should, therefore, write whatever comes to your mind.
Basically, you take the time to catch each of your thoughts as they cross your mind and turn it over and observe it from any angle. You then write what you see without any consideration for whether it makes sense or not.
According to Mr. Benson, Writing works as a kind of handrail for our thoughts. It is borne out of the part of our brain that is always looking for something to do and therefore gets restless. When we write, we fill up that restless part and so our mind is freed up to do some creative thinking or just general introspection. Think about why you probably enjoy rote tasks like walking, gardening, taking a shower, or even doing the dishes. All of these tasks fill up that region of the mind that gets restless and lets our mind think about whatever it really enjoys thinking about in the process. In the same way that any of these tasks can be a form of mediation, so can writing.
How Writing as Meditation Works
Start by closing your eyes and slowing down your breathing. This is important as it will prime you for the process and let everything flow in a natural way. You can try to slow down your breathing as you do this to help.
Once you’re in a relaxed setting, take your timer and set it for 20 minutes. It will go off when your time is up and get you out of the meditative trance. If you really get into it without an alarm, you just might end up going all night.
Start writing. Write whatever comes into your mind. What you’re doing is writing out your stream of consciousness, which means there isn’t any clear direction for your thoughts. You’re just releasing whatever’s inside of you. You can find meaning in it later on. For now, just write. After every few sentences, take a few moments to take a long breath in and let a long breath out. This is to consciously regulate your breathing along the way so it doesn’t get out of the way. You can even breathe after every sentence. Keep at it until the timer goes off and then you can stop.
Find a way that works for you. These are merely guidelines and not hard rules that you absolutely have to follow. The idea is simple: write for a set amount of time about whatever comes into your mind and keep your breathing slow. You can even type with your eyes closed if you’re a good touch typist. It’s really all about what works for you. And you should also seek to have fun. At the end of the writing session, your body will feel a lot more relaxed and you will have a sense of calm and peace. You will also have entered into a truly immersive meditative state that will help you clear your head of all the thoughts that burden you. When you’re done, you can look at what you have written and study it. It just might give you insights about the workings of your brain.
Final Thoughts
The beauty of meditation is that there is no single way to do it. There are many equal paths to a state of meditation and writing is one of them. If you’re already a prolific writer, then it may just be the perfect form of meditation for you.
By Jacob Dillon
Jacob Dillon is an editor and journalist at EssaysOnTime. He is fond of attending concerts, travelling and surfing. The best way for Jacob to express himself is to write.
Complement your writing meditation, with a seated meditation practice also, right now!
Morning Manifestation Meditation with Jackie Casal Mahrou