Sync up with the SEASON

I sat in bed Sunday morning drinking tea, reading, and savoring the coziness of my down comforter.  

I made soup.

I took a long walk in the woods to see the brilliant trees changing to vibrant oranges and reds.

I adore AUTUMN.

You may feel the desire to pull inwards and reflect, rest, and restore a bit more as well.

You may have noticed that urge for more warming fall foods to nourish your body as well.

Now that another fall season is upon us, you may feel ready to let go, forgive, and heal as you watch the leaves fall to the ground yet again.

All of these intuitive knowings are exactly why SYNCHING up with the SEASON is a brilliant practice.  When we SYNC up with nature we also maximize our MOJO.

Our life force lights up.

Each season in Traditional Chinese Medicine is linked to a specific energy, organ, color, sense and element.

Fall is the season of downward and inward energy, lungs and large intestine, letting go of sadness and grief, the metal element, our sense of smell, and the color white.

As we descend this fall, we have the opportunity to both let go and purify physically and energetically for the rest of the season to bring us more vibrant health and radiance.

The trees are about to show us how lovely it is to let the dead things go.

Here are my favorite 5 HEALTH HABITS to SYNC up with the SEASON to make a magnificent impact on your health, harmony and happiness.

Warm

Keep you lungs and chest warm (and the rest of your body). You can try:

Warming foods: Foods that are slow cooked, root veggies that carry the downward and inward energy such as ginger, onion, leak, garlic and beats.

Herbal Teas: Many herbal teas are good for their lung support, immunity and warming qualities. (ginger, nettles, cinnamon spice, chai, osha root, spiced mate, or mullein)

Essential oils:  Oils are great to use during the fall season. You can difuse the oils, use topically, or even in your cooking: Frankinsence, vitiver, cedarwood, sage, fennel, or oregano oil

Wear Warm clothing: To insulate and nourish the lungs we must be warm. Even if the weather is warmer than an average fall day, stay attentive to the season, the cooler nights, and the need to take deep care with warming up the core.  Your immune system will thank you.

Breathe

As I mentioned, fall is known as the season associated with the lungs in Chinese medicine. It is often a time when children come home from school with upper respiratory coughs and weakness as the weather changes. It is important to strengthen the lungs in the fall. This can be done in a variety of ways but here are a few of my favorites:

Make sure you and your family exercise regularly. Pump the lungs often so they are strong and cleansed with rigorous life-giving breath.

Many foods in the fall are known to support the lungs. Root vegetables such as onions, leeks, and ginger are supportive to the lungs. Fruits such as apples and pears care for the lung tissue as well. Eating with the season is the perfect way to maintain healthy lungs.

Detox

The season of fall is the perfect time to gently detoxify and cleanse our bodies, our homes and our minds.

We all come across toxicity each day in our foods, in our environment, and with our daily stresses.

When we cleanse our body, you strengthen your immune system for a healthier fall and winter season.  (Check out the Fall seasonal SYNC up here)

When we cleanse our homes and our environment by cleaning with natural cleaners, letting go of old clutter and creating a sacred space in our home, we have the perfect place to rest and restore as the season often pulls us to spending more time at home resting and restoring.

When we cleanse our minds through meditation and mindfulness practices, we create a healthier and more calm relationship to daily stressors that can throw us off balance. We deepen our connection to ourselves, and we stay more centered in our lives.

Ground

As you watch the leaves falling from the trees and becoming the earth‘s nutrients for next year’s planting, it becomes obvious that fall has an energy that flows downward and inward (as opposed the upward and outward energetics in the spring). What are the aspects of your life that ground you? Make a list and practice these grounding activities regularly in the fall.

It is a nice time to take long walks in the colorful forest and feel the leaves crunching under your feet. Consider collecting nuts, pinecones and fall treasures for an altar or a fairy garden with your children. These small autumn rituals and habits help us harmonize ourselves with autumn. It is natural to sleep more, rest more and begin to turn inward towards introspection and healing.

Gratitude

Lush sunflowers, tucked in with the plump orange pumpkins, are an abundance to celebrate. The colors, foods and celebrations of fall are profuse. Feel gratitude for the beauty of the harvest. Set a seasonal outdoor table rich with a cornucopia of color and nature’s gifts to warm the heart for any celebration. Share a gratitude blessing before your meals, as it promotes health and happiness.

Light a bonfire to take away the chill of the evening and join in a circle of friends celebrating fall in its glory.

Take it in! The abundance is around you and within you. Your only job is to notice and appreciate its radiance.  Remember all you need exists within. You are the strength, you are the love.

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Want to take your FALL practices a little deeper?

 Check out the FALL COZY Seasonal Sync up (Local or Remote)

If you want to join our group, we start October 12th (introduction October 11th). If you are ready to begin on your own, just let me know, we have you covered.

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The Science of Serenity

  Most of us are incredibly busy, some what overwhelmed or juggling to keep everything afloat in our personal and professional lives.  Life is full, rich, and more dynamic then ever.

These past few weeks, whether it’s the change of seasons or the interesting and intense astrology we have been experiencing, I have noticed day-to-day stress and overwhelm seem to have gotten more intense than usual.

My clients are showing up more frazzled, my friends are more overwhelmed, busy, and out of balance, and I feel like we rarely get a break from the challenges of day-to-day.

There is more runaway stress than usual. 

I, like most of us, oscillate on the stress spectrum regularly -  parenting 2 teenagers, running my business and intending to fit in enough personal and self care time.

My biggest lesson from my times of intense stress and overwhelm have helped me to realize that the only thing I really have control over is my response to the stress, and how well I take care of myself in the face of a colorful, emotionally rich life.

In the midst the stressful storms, I realize I spend A LOT of time working on creating my personal strategies for SERENITY.

I am so deeply committed to keeping my CALM that on some days; it is all I can focus on.

Serenity is not freedom from the storm, but peace within it..

So, in the name of finding our SERENITY SECRETS collectively, so we can live into the most balanced version of ourselves, I put together my favorite STRESS REDUCING, SERENITY INDUCING practices and tips for you to check out.

Your hormones will be happier (for sure), your eating will improve (hallelujah), and you will sleep more deeply (thank Goddess).

My favorite strategies to do (and not to do) to source my serenity.

MEET MINDFULNESS

As I mentioned, there is not always much we can do about a stressful situation.   The only thing we can control is our reaction to it. My favorite equation, courtesy of Jack Canfield – author of Chicken Soup for the Soul, goes like this:

Event + Response = Outcome

Most of us spend a lot of time trying to change the stressful events in our lives. This often leaves leads us in a futile effort that is not so effective.

Where we really have the power in our RESPONSE. The reason I consider this a mindfulness practice, is because to change our response takes awareness, intention, and discernment.

MOOD FOOD

What you eat has a big impact on your serenity success. First, food supplies many of the precursors and building blocks to both our hormones and our neurotransmitters. Second, the state of our GUT (our second brain) has an even bigger impact on our mood, and serentiy.

Yes, if we eat stress-reducing foods, those precursors will boost stress reducing hormones and neurotransmitters, or vice versa. AND… our stomachs will also be happier – literally – because 90% of our serotonin is made in our digestive tract.

My favorite stress-reducing foods are:

Dark Chocolate – In one study, dark chocolate was shown to reduce cortisol levels in women

Avocado – Full of good fats, and known to regulate your blood sugar and your mood – keeping stress down!

Root Veggies – In food energetics, foods that grow down in to the earth, bring us down into the earth as well. This is good when it comes to stress. Downward energy is the opposite of being stuck “in our heads”, thinking too much, and especially, worrying too much.

Wild Salmon – full of omega 3 essential fatty acids, and you will find that eating a regular serving of wild salmon improves your mood, and decreases anxiety by up to 20% (Brain Behavior and Immunity)

Fermented Foods – As I mentioned, your GUT is your second brain. When you fill up on good probiotic rich fermented foods, you boost your serotonin producing gut flora, transmitting good stress and behavior regulating signals to the brain via the vagus nerve.

BEWARE of these food tricksters:

Sugar – Sugar depletes the good feeling minerals in your brain such as the natural mineral, lithium. Sugar also messes up your blood sugar levels making any anxious feelings much worse.

Stimulants – Stimulants are known to directly communicate with your adrenal glands to and boost up anxiety producing hormones to0 much, creating higher cortisol levels and more sensitive blood sugar over all. Be careful when you are going through a stressful period to keep your coffee intake down to 1  cup or less  per day.

SERENITY SUPPLEMENTS

Many supplements will boost up your calming neurotransmitters and simply make your RESPONSE (see #1) easier to manage.   Here are my favorites.

Omega 3’s – Omega 3 oils offer the most potent dosage of stress reducing oils to the body. Women who take up to 4000 mg per day have been shown to lower cortisol levels and increase lean body mass, and feel more calm and serene.

Lithium Oritate – Lithium, in its natural form, boosts up oxytocin (our feel good hormone) in the brain, calming anxiety and stress.   You can take the natural trace mineral supplement (without worrying about any of the side affects of the medication form). This is the salt, a trace mineral, and totally natural.

Vitamin C – high doses of C, up to 3000 mg/ day are shown to lower cortisol levels.

Phosphotidal Serine – PS is known to lower stress-related rises in cortisol.

PLEASURE

  Seriously… Have an orgasm. When our bodies release the hormone oxytocin, (released during orgasm and other pleasurable activities) we CANNOT experience stress, the two cannot co-exist.

Oxytocin cancels out stress.

The lingering stress causing issue may still be there when the oxytocin wares off, but you will be feeling better, more calm, and better able to manage the situation.

AROMATHERAPY

I find that certain essential oils really help calm my nervous system, allow me to sleep better, and treat chronic stress and high cortisol levels.

Lavender – I put this in my bath or diffuse in my room before bed.

Vetiver – I put vetiver on my feet to promote a good night sleep.

Ylang Ylang – Ylang Ylang helps to release negative emotions like irritability and anger.

Chamomile – Used often as an herbal tea, the essential oil is similar in its effectiveness but a little stronger. Use for calming and relaxing effects.

Find your HAPPY PLACE

Do you have a place you go when you just need to CHILL? It is time to consider creating your very own HAPPY place just for that. Whether it is your favorite trail, coffee shop, spot near the creek or ocean, or even your car, find and use your HAPPY place for time to sit, release stress, breath, and reset.

Next time you find yourself there (on purpose or by accident) take some time to savor a stress free moment and soak up your serenity.

SERENITY YOGA

Yoga is known for calming qualities, the connection of breath and body, and the interesting postures that address different imbalances in the body. My favorite stress reducing posture is called Viparita Karani, or feet up the wall pose (see picture below).

This pose has SOOOO many benefits and they can be achieved in just few minutes holding this restorative pose.

• Your adrenals will love you - they get a chance to rest, restore, and they love the inversion factor of this pose.
• Your blood pressure will drop (sweet!)
• You will feel a sense of calm wash over you that creates serenity from the inside out.
• Anxious feelings will diminish
• Cortisol (your stress hormone) will decrease in the body.

(no need to worry if you don’t have a bolster for under your back, you can just lay flat.)

Get comfy, cozy and settled up to the wall, and enjoy.

7 THINGS I HAVE LEARNED ON RETREAT

7 THINGS I HAVE LEARNED ON RETREAT

I have been leading health and yoga retreats for 9 years now.

Over the years, retreating has become a HUGE part of my personal medicine and my business model.

 

I have traveled far and wide to corners of the world leading women internationally, and also stayed right here in this beautiful state of Colorado loving the shorter weekends away or day retreats for a sweet reprieve.

Each and every time I go on retreat, I experience shifts, breakthroughs and insights that are life changing.  It is not only energetic and soothing, but tangible how things unfold in my life for the long term.

Within the business of life, and the fullness most of us experience in our day-to-day, it is necessary to find ways to fill up our cup, to replenish and restore, and to listen intently to our wise selves. Time to ourselves is more than just fluff , it is imperative to keeping our personal success and balance in sync..

I wanted to share with you some of my greatest "aha" moments and retreat gems from over the years.

1. Surrender

Each time I have ventured into retreat, with or without the guilt of leaving my kids at home, my business to survive without me for a couple of weeks, or my repetitive self doubting question: “can I really pull this off?”, I am left with the opportunity to let go and surrender to what ever arises.

Even amidst missing my children or worrying about my absence from my daily life, I have come to the understanding that all of this inner hoopla and self talk needs to also take a break. The stories I tell my self about what I deserve and the unnecessary need to be needed back at home are just like hooks to grab my monkey mind so it can run amuck.

Each time I retreat, it takes me a little bit of time to settle in and drop in. It is a big shift to go from doing all the time, hearing each ring, text and email come into my field, and filling up the days with tasks that seem to never end.

In the deepest surrender, I have found a love affair with myself, and my own value in taking care and filling up my cup so I can return a renewed woman with a lot more to give back.

2. Perspective

There is nothing like taking myself out of the smaller “worms eye view” and into the larger “eagle eye view” for a shift of perspective. I notice that I get so bogged down with automatic behaviors and thoughts when I am busy in my daily life, so getting out of dodge is actually therapeutic for a renewed experience.

Seeing what is working or not working in our lives is much easier when we are not “in it”. When I am on retreat, I take quite a bit of time for personal inquiry, journaling, meditation, long solo walks for contemplation etc. These time are just precious for seeing what I need to improve, align or shift. This is not about being right, wrong, or adding in more shame, but rather about seeing things from a more alive and expansive view.

3. Connection

Being with a group of women who have come together with a common purpose adds potency to anything we do. I have experienced this in women’s circles, friendship support networks, and retreats many times. I have also witnessed the beautiful and magical weaving together of other women and their continued connection that tends to go on for a lifetime, thanks now to social media and online ways of staying connected.

One thing we often overlook is our deep desire for connection. It is primal, and primary and it is why we are here. Connection gives purpose and meaning to our lives. In order for connection to happen we have to allow ourselves to be seen. This takes some practice, some trust and the sacredness of a group of women with similar intentions.

Feeling the support of a group of women is a wonderful blessing that we all deserve to feel.

4. Devotion

There is a strong sense of dedication and devotion that has become a wonderful tool for me through retreats, having time for deep spiritual practice and the fullness of self-love and self-care. Some could consider this devotion to oneself, enough to take the extra time and resources to even go on retreat. Others may consider this devotion to a higher energy or universal force greater than oneself. For me it is a pretty dynamic union of the two. Devotion, commitment and diligence are very powerful qualities when one is moving towards a goal, a desire, or an intention in any area of life.

Cultivating devotion on retreat is one of my favorite aspects of having some space to focus on myself.

5.  Intuition

When I take time for myself and spend time listening inward every day 2 things happen.   First, I notice that I get spontaneous thoughts or movements of creativity that will guide me to what is next in my life plan. For example, I will see a solution to getting stuck in my relationships, or how to improve a situation in my business with creativity and innovation. I call these “downloads”.  Second, I notice I become more highly attuned to how things impact me or make me feel.

This intuitive refinement and practice is a tool that I can tangibly practice at home in my daily life. It has grown over the years to heighten my connection to myself, to my health, and to my emotional body. I find it to be incredibly valuable.

6. Empowerment

For me empowerment is the ability and awareness to make a conscious choice that has a positive outcome in my life rather than an automatic choice that may not.  Retreats have shown me specifically where I have my power and where I can build up my strength, my desire, and my personal lust for life so that I am able to find my power in different areas of life that are in need.

For me, being out of my normal comfort and familiarity of daily life offers me the ability to practice being in my power in a safe environment, to reflect on what is the truth in a situation, and to begin to practice finding my way back home to myself.

 7. Resourcing

Each time I retreat, I am shown, taught, and reminded of a plethora of resources I can use back at home to  "take the retreat home with me."  Over the years this has helped me build up quite a tool box of ways to manage stress, confusion, and heartbreak.

Many of the resources I teach now, have also guided women I know into a personal  revolution within themselves to breakthrough old ways of being that no longer serve them in there lives.  I see the before and after affect of retreat in this particular way and I hear so often.... "how things are so different since Bali".

I know once we can slow down, go inward, share, feel support and love, and give back to ourselves, we can make a shift that counts in our lives, our health and our overall wellbeing and happiness.