Self Care is the New Healthcare

  The early morning sun peeks through my purple curtains these days with a certain kind of spring morning hue.

With the sound of the dawn chorus chirping outside my window, I stir, sensing the break of a new day. The intoxicating fragrances of spring stoke my senses, and the lush green foothills of Boulder are beckoning me to come and play.

For me spring brings busy weeks of parenting teens through final exams, travel planning, family dinners, school performances, creek festivals, memorial day picnics, graduations, work and friends.

It’s full, it’s dynamic, and the weeks can fly by faster then ever.

Do you make time for everyone else, but you?

Self care – the art of listening to our body’s needs and wants from a deep soul knowledge of the self – is simple yet complex.

Self care is simple because it is applicable to humans across all times and necessary to our fundamental human needs.

Self care is complex because in today’s world, we are most often overwhelmed by getting everything done in our days, to then fall into our beds at the end of the day exhausted.

Spring brings fresh energy, possibility and the chance to begin anew. Now is your time to cultivate and create all that you need to THRIVE in your life.

You will know you’ve recognized what you need when you feel the flame of excitement, inspiration and passion growing in your heart and maybe you will even feel a sigh of relief.

Think of having an afternoon nap, taking a warm bath, having time to read your favorite book, a walk in nature, or sipping tea with a friend in the garden. Self care doesn’t have to take up much time, but even just 5-15 minutes a day will change everything for you.

5 things that happen when you practice self care DAILY

1. You start to prioritize yourself (halleluiah)

Just like any other habit, once you get your self care rolling you gain momentum.

For the next week, what would happen if you made it a point to prioritize yourself every day?

I know this can sound edgy, especially if you have small children, you do service work, or your friends and family really NEED you.

The thing to remember (and this has helped me a lot) is that we aren’t much good when our “CUP” is empty. Try filling up your own cup first, and watch how giving back to your circle of life becomes easier.

2. You feel more energized

When we take better care of ourselves, we nourish ourselves better, and this creates a surge of energy in our often tired, overwhelmed, and busy lives.

Exercise is energizing. Naps are energizing. Relaxation and down time are energizing. Gardening and nature are energizing. The sky is the limit on how YOUR self care looks.

I promise you that dedicating 5-15 minutes a day (or more) to self care will improve your quality of life and your energy throughout the day.

3. You get sick less

When we practice self care daily, our immune systems are less taxed, we are more rested, and we attune to what we need to stay healthier.  Your daily self care has a direct impact on your health today, and also  on the future of your health.

Simply Psychology states “When we’re stressed, the immune system’s ability to fight off antigens is reduced. That is why we are more susceptible to infections.”

Try thinking of self care as your essential “Vitamin S”

4. Your relationships improve

Not only will your relationship to yourself improve, but also, when you are feeling more connected and balanced in yourself, your relationship with others flows more smoothly.

We are better listeners, better mothers, better lovers and better friends when we are well resourced, rested, and harmonious with our day-to-day life.

If you have a hard time doing it for you, do it for the others in your life 

5. You fine tune your intuition

The art of listening to yourself gets easier and easier with practice.

Your body is always your ally.

When we move through life so fast, always trying to take care of everyone else, we loose the connection to our inner voice of intuition and wisdom.

Don’t worry –YOU are still there.

Tuning into what we need is an important practice for health and well-being – body, mind and spirit.

Eventually, this inner voice of wisdom will guide us gracefully to knowing exactly what we need to be in balance. We begin to trust. We take better care of our beautiful selves, and our quality of life escalates to new levels.

Self care is an act of SELF-LOVE

5 Home Brews for your Health

  One early morning last week as the sun came up, I was sitting drinking my morning brew, when I heard "the cough" from the bathroom shower, and instantly felt a shot of adrenaline rush through my body.

If you have known me for a while, you would know that I have made a few trips to the ER in an ambulance with my son who often would get croup as a young child.

He has mostly outgrown the "croup crisis" these days, but the sound of that barking cough coming from the shower last week reminded me that I surely haven't outgrown my stress response.

I instantly got up and began to grate up some ginger in my kitchen, filled up a pot of purified water and started brewing a soothing pot of ginger lemon tea. He decided to go back to bed with his warming tea by his bedside.

There is nothing like a warm cup of ginger lemon tea to console the lungs.

Using herbal teas for your health and well being is something I stand behind 100%.  They are inexpensive, easy to make, and most often super effective in soothing your symptoms.

Check out my 5  Favorite Home Brews for your Health 

1.  Ginger Lemon Tea

Ginger tea is an easy one to make at home and is phenomenal support for inflammation/irritability in the lungs. Simply grate about a ¼ cup of ginger and simmer in a pot of water for 10-15 minutes. Add raw honey and a squeeze of lemon for a warming lung and throat soother.

2. Wild Passion Flower Tea

I have tried tinctures and tea bags of passionflower before and they are a great start, but nothing beats the fresh flowers or roots and stems. If you check out your local herb shop (I use Rebecca’s Herbal Apothecary), you can find the most fresh and potent flowers. Passionflower is a remedy used to treat anxiety and sleep (or both).

Simply steep one flower in a boiling cup of water (or roots and stems) for about 15 minutes, drink, and then eat the flower.

3. Peaceful Peppermint Tea

Peppermint tea is a very popular herbal tea, but when used in a therapeutic dose (ie fresh or it’s oil form), it does wonders for the digestion due to its antiseptic and antibacterial properties. Finding fresh peppermint in the spring is pretty easy, or you can use 2 drops of food grade peppermint essential oil.   Simply steep in a pot of purified boiled water for 10-15 minutes and enjoy.

4. Dandelion Detox Tea

Those “pesky” dandelions must be good for something right? Other than the delicious dandelion pesto recipe that I shared a few weeks ago using dandelion greens, dandelion root makes for a powerful detoxifying tonic. Since spring is the season of the liver, dandelion tea is a welcome homebrew for a reliable cleansing effect.

Boil the roots in a pot of purified water for 20-30 minutes, strain and enjoy.

5. Nettles Tea

Oh yeah, Nettles sting, but only when raw. If you can find your way to some fresh nettles be sure to protect your fingers and wear some gloves. Once they hit the boiling water, the sting dissolves and the nettles tea is wonderful to boost the immune system, a helpful aid in clearing up seasonal allergies, and a big boost for your energy. It can also be sautéed, juiced, or pulverized into a pesto.

If you can’t find fresh nettles, check out the dried version to make your homebrew.

Nettles tea is one of my favorites to use for a cooling iced tea during the summer months.

Steep in a pot of boiled water for 5-10 minutes, strain and enjoy.

6 Sweet + Sensual Secrets of Spring

I've got a few spring secrets for you.

We picked an aromatically pleasing purple lilac and carried it with us along the creek path, taking turns inhaling its sweet spring scent all the way through our evening walk.

Walking on my neighborhood creek path is my favorite way to unwind at the end of the day. I find solace in listening to the creek ripple by, and witnessing nature’s articulation as everything comes to life for a long awaited spring.

Something as simple as the sweet scent of a lilac activates the senses, and connects us to the deeper currents of spring.

The 8 limbs of yoga are steeped with teachings and guidance to uplift the heart and mind.

Some of these 8 limbs are very well known amongst the most common yoga practices – for example, the physical practice of ASANA: the practice of the holding yoga postures – whilst others are less trendy and even thought of as the forgotten limbs of yoga.

Pratyahara is one of my favorite limbs of the yoga practice.

This particular limb is defined as the practice of refining of the senses.

Pratyahara includes both the discernment of gaining mastery over the senses in the face of distraction, as well as the refinement of the senses through a heightened awareness.

When we refine, heighten, and savor the sensory experience, we become more present – the senses can only be experienced in the present moment – and we heighten our experience of the world around us – more pleasure, more bliss and more embodiment in all the things we do.

I will tell you how this applies directly to our eating, our bodies, and the beauty all around us in

The 6 Sweet + Sensual secrets of SPRING  

You are a pleasure based being. You are designed to feel pleasure, enjoy pleasure, and embody pleasure through your senses. With just a little attention on this and some tips to cleanse your sensory palate, you too can refine your sensory experience and enjoy the ride just a little bit more.

1. Slow down

We all know today’s world is fast paced and full. We can’t really change that in the big picture. What we can do each day is gift ourselves the time to slow down. Slow down when we eat, slow down when we walk in nature or slow down when we do our self care practices.

Take a deep breath. It sounds simple but something as simple as a few deep breaths allows us to be in the moment, get centered, and relax our minds.

2. Cut back on overly sweet or salty foods

One major downside of eating highly refined and processed foods is that our palates become less sensitive to the subtle flavors of natural food.

Choose foods that are made from nature’s naturally sweet flavors or natural mineral rich salt.

When the flavors are varietal and pure, they not only heighten our sense of taste, but they also energetically attune us into more inner balance and harmony.

Sweet – Nourishment and love

Salty –   Courage and fearlessness

Bitter – Purification and detoxification

Spicy – Passion and excitement

Sour – Spiritual fire and passion for life

3. Engage all of the senses in your eating

Watch the chocolate meditation here

Bringing all of my senses into my eating is on of my favorite exercises. I filmed this video with the release of my book, Health Wise, in 2014. You can apply the concepts of the Chocolate Meditation to any eating you do.

Make your eating more sensual.

4. Do a little screen time cleanse

When we spend all of our time looking at our devices, our Facebook page, our Instagram account and the latest HBO series, it becomes less likely we are going to notice the sensory experience of a beautiful bouquet of flowers, a purring kitty, or the crackling of a warm fire.

Give yourself some screen free, device free, electronic free time each day.

5. Touch yourself (yes, you read that correctly)

As we know, there are many ways to touch ourselves. Some are more arousing and sexual then others. What I am talking about here is waking up our bodies to sensual touch.

You can practice this with gentle coconut oil self massage. You can practice this with self-pleasuring. You can practice this with warm comforting aromatherapy baths.

You choose.

6. Practice Scent Therapy

One therapeutic practice to try is to up your sensory experience in your sense of smell.

It is said that the olfactory sense, our sense of smell, is our oldest sense from the viewpoint of evolution.

Our sense of smell creates strong memories with its powerful, swift and precise presence.

Cool fact ** The sense of smell is even more developed in a woman than it is in a man.

Our sense of smell is deeply connected to our sensual relationship to food, to a woman's eroticism, and to our intuition.

Some doctors call this "scent therapy". This can engage new receptors in your nose, improving your sense of smell over time.

Scent therapy infuses your olfactory system with delightful, potent scents, refining your sense of smell while enjoying benefits of the aromas on your entire body, mind and spirit.

Some scents are more therapeutic than others, while others are more pleasure based as well.

Try essential oils, strong smelling flowers or raw foods that when lightly cooked emit a strong aroma – such as garlic, ginger, tumeric.

Spring is the most sensual and lush time of the year. We can open the spring nuances more fully as sensual sensory beings through all things food, body, sensuality, and self-love with the activation of our senses - pratyahara.

Mimosas, Marigolds, and Mothering yourself

  Do you MOTHER yourself ?

The ambrosial scents of spring have been rolling over me like ocean waves this week.

Instant BLISS.

With a little (or a lot) of spring fever lighting me up, I decided to park my entire mobile office outside on my back deck. Usually, when I notice any resistance to my usual day-to-day stuff – writing, finances, paperwork – I ask myself the question: "What would it take to inspire me?"

This week my answer was SPRING.

Not only did my move outside to work uplift my motivation, but it actually had me looking forward to the writing hours I had allotted for myself this week.

This is one way I MOTHER myself

To really take care of ourselves and tend to ourselves, we have to give ourselves the love we want and deserve first and foremost.

Self Love.

As we embark on Mothers's Day weekend, this year I invite you to practice MOTHERING yourself.

No matter where we are in your lives, what our relationship is like with our mothers, or whether we are a mother, mothering ourselves is the best way to love ourselves this Mothers Day.

Mothering ourselves reminds us we are our own best friends, our own fierce protectors, and our own wise teachers.

Do you have your own back?

Intuitively we know what we need.  It takes a little practice – like strengthening a muscle over time.  The practice is in the PAUSING, being curious, and self inquiry into what we really need and want.

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Here are 4 easy and quick 'MOTHER YOURSELF' questions:

What does your physical body need to be nourished?

What does your heart need to be fed with happiness and joy?

What does your mind need to be free, clear, and inspired?

How can you feed your spirit with peace and calm?

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If part of mothering yourself requires a little hand holding, don't be afraid to ask.

If mothering yourself involves aligning your health from the inside out with the energetics of SPRING, check out my Spring Fever Cleanse Programs below.

 You can read ALL about the Spring Fever programs HERE.

Here's to all the mothers that have come before us, mothering ourselves, and celebrating the beauty of spring...oh and Mother's day mimosas.

The TRUTH about Transitions

Some transitions are tough,  

I collected all the ingredients for a warming broth, chopped up a yellow onion, grated the aromatic ginger and lemongrass, and turned on the pan to melt the coconut oil.

The early morning chill was obvious, and the forecasted rain was daunting and reminding me to get cozy with a warm pot of soup on the stove.

(You can find the yummy soup recipe on my Facebook page HERE)

Honestly, I wasn't sure if I had yet another pot of soup in me as we are approaching May this week, and warm pots of soup and stew are very much associated with winter for me.

I am the type who likes to put my crock pot away for the summer, not to be seen until the first leaves begin to turn on the trees each fall.

Here in Colorado, spring comes in waves. Waves of warm spring - sit on your deck - sunshine, interspersed with yet another winter storm, usually all the way to Mother's day.

While I personally may be ready to retire this year's snowy winter and celebrate the warmer days and nights of spring, the transition into spring is a little bit less predictable here in Colorado.

I have realized I am not a huge fan of transition 

Whether it be saying goodbye to a loved one, moving houses, transitioning home from a big trip, or the change of seasons, transitions can be a bit daunting for many of us.

My awareness around my struggle with transitions is nothing new. When the transitions get tough, I have learned to take extra special care of myself, use my daily practices and self reflection, and simply bring the transition into my attention while being extra gentle with myself.

If you are craving a strong, healthy and vital spring, let me help you with the transition...

This year's Spring Fever Cleanse programs are designed to do just this. Align yourself with the season with food, exercise, daily practices and self care energetics and see how your spring transition can be extra smooth this year.

You can read ALL about the Spring Fever programs HERE.

Yup, that warm pot of soup last night was just what I needed to curl up with and get cozy as the chilly rain came down.

Coming Home to SPRING

As the plane touched down in LA after almost 14 hours in on my flight home Friday evening, we began stretching our legs and breathing a sigh of relief as we were preparing to disembark our plane after a long sleepy flight.

As soon as we turned our phones back on, it didn’t take more than a moment to receive notification that all flights to Denver were cancelled due to the pending snow storms looming intensity.

After leading this year's Bali Women’s retreat, and touring around Bali’s green lush rice fields for over a week afterwards, I was looking forward to a gentle reintegration and coming home to a green and warm spring.

Thankfully, Colorado’s typical spring snow storms are a sign that a lush and green spring is right around the corner.

 

Spring is known to bring us an inner itching for something new to emerge, for our creative energy to be attuned, and for the majesty of new beginnings and possibilities to come alive.

Spring is a time to expand, renew, and bloom into all that we want to manifest in our lives, in our health and especially in our experience of joy.

Spring is a time of cleansing, lightening up, purifying, cleaning, and shedding the old.

What do you seek to shed this spring to lighten up and access the inner freedom you deserve?

The LIVER is the most dominant organ of the spring. The liver's role is to oversee purifying, cleansing, and preparing the body and mind for clarity and lightness from the inside out.

When we tend to strengthen, and "feed" our livers wisely in the springtime, we awaken an inner life force inside that syncs us brilliantly with the season.

EXPLORE the upcoming Spring Fever Programs HERE

4 ways to BLOOM into BRILLIANCE this spring 

1. Body Bliss

Can you access the bliss your physical body is designed to feel? When you wake up each day are you ready to conquer your life with energy and vitality? If you feel like many people do these days, a little tired, a little sluggish try these health secrets to enhance your energy this spring.

• Eat with the season – As the leafy greens spring up, and the dandelions fill your yard, try finding some ways to cleanse your diet with some of natures spring gifts.

In the spring we are designed to eat lighter, darker and leafier greens, and oh those dandelions do wonders for cleansing the liver. (Be sure they are pesticide free before you eat, or buy at your local health food store.)

• Juice – Juicing blesses the body with a potent amount of nutrients that are easily absorbed. As you pulverize and strain those veggies in the juicer, you do a huge favor to your digestion. You pour liquid nutrients into your system for a fountain of amazing energy and purification. Don’t have a juicer?... don’t worry. Almost every town has a local health food store, juice bar or healthy restaurant. Make sure your juice is not full of too many sweet fruits, but instead, heavy on the veggies.

• Reset your energy with a Whole Food lifestyle – This spring try to eat only WHOLE FOODS for one whole week. Whole food eating means eating food found in its whole form. Avoid processed foods, refined carbohydrates and foods that have an elaborate mysterious ingredient list.  Check out the SPRING FEVER Whole food cleanse program HERE

2. Unconditional Self-Love

If you are someone who hears your own self-critic loud and clear all day long, full of shame, blame and self sabotage…it is time to “clean” up your self-talk.

Try flipping your script or practicing an internal dialogue overhaul.

What are the most common thoughts that bring you down?

Are they about your body, your past decisions, your bad habits?

What can you do to LOVE yourself a little more despite your imperfections?

Self-love does not need to diminish because we indulge here and there. Our brilliance is based in unconditional self-love.

Self-love becomes a practice even amongst our imperfections. In fact, self-love is directly proportional to the amount of personal transformation possible.

Noting that our imperfections MAY even be our greatest strengths, teachers, life lessons and compassion lending qualities.

“The wound is the place the light enters you” RUMI

Self-love has NO conditions. Can you love yourself no matter what?

Whenever you hear the negative thoughts try to take note, then flip them around in to a positive affirmation as often as you can to practice unconditional happiness and self-love.

3. Self Care

One of most effective ways to your energize your life is through daily self care practices aligned with the season. How is your MOJO this spring?

Practices such as YOGA, BODY CARE, HERBAL SUPPORT and time in NATURE can move energy in big ways. Get yourself out of inertia this spring and up your self care every day. Enliven your spirit and up your MOJO with some juicy sef love of your own.

If you can specifically wake up your hips, your pelvis, and your second chakra (located in the pelvic area) you will notice your mojo begin to soar.

Take walk in the beautiful spring air, inspire yourself with your favorite yoga teacher or make yourself a new playlist to inspire your meditation. Listen to an inspiring teacher or dharma talk online. Learn to feel good in your body through movement you love.

Loving and enjoying your body is one of the most important ways to show gratitude for your brilliance and vitality. Self care, and body care are the perfect medicine for a strong and healthy spring.

4. Clear out your Space

Spring-cleaning is not a made up phenomenon. We naturally cleanse during the spring season because it feels so therapeutic to climb out of the winter hibernation into a fresh, light and clear environment.

Getting rid of the old and making room for the new is an important energizer for your space and your experience this spring.

But in addition to aesthetics, there are proven health reasons for steam-cleaning carpets, airing out curtains and the like noting that the benefits include preventing the spread of germs and keeping allergy symptoms at bay.

Cleansing your space also helps make your environment a happier as well as a healthier place. Try rearranging or reorganize your sacred space.  Elizebeth Gilbert (author of BIG MAGIC) recommends purifying your space to stimulate your creativity.

You are off to a great start for some revitalization and renewal this year. Spring is always an exciting time to start anew, plant our seeds of intention and watch, tend, and nurture them as the season unfolds.

BLOOM into YOUR BRILLIANCE.

3 Spring Detox Recipes For Body, Mind and Spirit

  Creeping out of winter’s slumber, I personally love this time to re-awaken my mojo for a high energy spring.

Majestic wonder. Expansion. Fervor. Inner freedom. Delight. Sunshine.

A time of renewal.

The season of purification. 

The rising sun.

A tenacious energy pushing up through the earth after the long winter’s rest.

The bright green beauty of life blooming before us.

As our bodies naturally cleanse and re-balance themselves during spring, life can be seen more clearly, including new ways of thinking and experiencing.

When it comes to fueling your beautiful self this spring, see what it feels like to detox and cleanse just as nature is beckoning us to do.

Follow her lead.  She is wise, energetic, and potent.

With you, spring, cleansing and renewal in mind, I put together a few special spring DETOX recipes for the body, mind, and spirit this week.  They are yummy, gentle, and full of what you need to kick-start your high energy spring VIBE.

3 DETOX Spring Recipes to Spring Clean your Body, Mind, and Spirit

1. Dandelion Pesto with Wild Salmon

Dandelion is one of the most potent cleansing greens during the spring, and how convenient that they are popping up all over the place. Be sure that you know the source and you don’t ingest any pesticides along with your greens. You can also find organic dandelion at the local health food store.

Dandelion Pesto

Ingredients:

3 cups washed and cleaned dandelion leaves

¾ cup olive oil

3 cloves garlic, peeled

½ cup walnuts, lightly toasted

1 tsp sea salt

⅓ cup raw Parmesan cheese

zest of a lemon

juice of half a lemon

Instructions:

Combine all ingredients in a food processor or Vitamix and blend until smooth and creamy.

Dandelion Pesto Salmon

Ingredients:

6 salmon steaks

1 cup dandelion pesto

3 cloves garlic, minced

2 TBS olive oil

2 TBS white wine vinegar

½ cup shredded Parmesan cheese

salt and freshly ground black pepper, to taste

Directions:

Preheat oven to 375 degrees F. Line a baking sheet with foil.

In a small bowl, whisk together dandelion pesto, garlic, olive oil, white wine vinegar, and salt and pepper to taste.

Place salmon onto prepared baking sheet and fold up all 4 sides of the foil.

Spoon the Dandelion Pesto mixture over the salmon.

Next, sprinkle the Parmesan cheese on each one.

Fold the sides of the foil over the salmon, covering completely and sealing the packet closed.

Place into oven and bake until cooked through, about 5-20 minutes.*

Serve immediately.

*Note: Baking time may need to be adjusted depending on the thickness of the salmon.

2. Spring FEVER Green breakfast smoothie

2 large leaves of organic kale and/or dandelion greens

1 tsp coconut oil

½ cup fleshy fruit of choice – fresh or frozen ( ie mango, berries, peaches, apple)

⅛ cup chia seeds

Coconut water

optional: Protein powder, raw egg, raw yogurt

Blend until smooth

2. Spring Detox Ritual Bath

There are many benefits to baths at this time of year. I call them ritual baths because it is not only about washing and relaxing, but about what we are putting in the bath and what that brings forth for ourselves.

Aside from the warming and relaxing qualities, there are also deeper support from certain types of baths. You can always resort to the simple Epson salts bath if you like, but here I am going to provide you with some specific and unique baths to use to synch up with SPRING – mind, body and spirit.

Bath for Immunity and Allergy Relief:

Apple cider vinegar is a wonderful way to keep those seasonal transitional colds from messing with you. With just a slight shift in the PH, this warming and cleansing bath also helps with inflammation that can be caused by injury, trauma or allergies.

Add 1 quart of natural organic apple cider vinegar to your warm bath. Soak in the tub for approximately 30 minutes for best results.

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Last call  for a little Bali MAGIC?

It's TIME.  Come join us and give yourself a break to reset, rejuvenate, and relax while experiencing the MAGIC of BALI.

Are you a SOUL-FOOD junkie?

She would set the table the day before all the holiday dinners, pull out the special white with silver trim china from the cabinet in the corner, and dust off the silverware.

I would help her slip the cloth napkins into the shiny silver rings and place them in the middle of each plate.

For me, family dinners began with a lot of intention, planning, and prepping of sacred space.  My sweet mother loved the sacredness from start to finish – and she still does.

I realized just a few years ago how integral these family rituals were for me.

Not only have they offered me an evolution of my own food and family rituals, but they have come from a long lineage of women in my family who continued to create and evolve the traditions – each molding them into a unique expression of their souls.

Often, ritual is a way the soul craves connection, presence and sweetness.  Ritual has been expressed in so many realms throughout time to fulfill this part of our soul’s desire.

Many of these rituals show up in our sharing of food, holiday traditions, and birthdays, with family and friends.

A study published in the Journal of Psychological Science showed that those who participated in ritual during, or before a meal had an enhanced experience and enjoyed the meal more because of the greater involvement and presence throughout the meal.

“Embrace the soulful place inside of you that gives you your color, your character, your personality, and your zest for life.”  Marc David

Rituals have been considered a healing practice for centuries in many different cultures.  Today, I offer you the opportunity to explore the rituals in the realm of food and your eating so you can find your SOULFULNESS and SATIATION to your delight.

5 Steps to Soulful Satiation

1. Start with Intention

We can bring intention, love, consciousness and awareness to our food practices just as if they were a divine body prayer, a deep connection to your beloved self or even another platform in which to practice consciousness in our lives.

Bri Maya, author of The Path of Practice, is best known for her healing practices around eating. Bri Maya came from ancient India where the women who were cooking, and preparing food, brought so much intention and prayer along side of eating.

Women would roast grains, grind masalas, and sift beans while chanting and praying into their food.

It was said that these prayers and this consciousness around food and sustenance greatly impacted the way in which the food could heal our bodies and how we can find even deeper soul nourishment in our eating.

2. Create the Space

Just like my mom did before special dinners, you can find YOUR way to making your eating happen in a sacred space.

Finding your sacred space to eat is like applying awareness and intention to all aspects of our lives. We can begin with positive clear thoughts, a healthy whole food plate, and an inviting space to cook, eat and at the same time, feed our souls.

When you close your eyes and imagine creating sacred space, clearing space or bringing a love and attention to an aspect of your eating that needs some attention, where does your intuition take you. Where does your eating need a little more detail, clearing, or cleansing.         Is your refrigerator full of expired condiments? Is your kitchen table cluttered with paperwork? Or is your eating environment inviting, comforting and calm?

3. Feed Your Body As Your Temple

By holding the highest most supportive thoughts about ourselve in the forefront of our minds, we can surely imagine how the nutrient density, source, and specifics of your food and eating can fuel your body. It’s just like you were worshipping her with all her beauty, energy, and life force.

For us to truly live our purpose, and do our work in the world, we have to be well taken care of by ourselves. We are worth the extra money, time, and energy it takes to fuel ourselves with love and sustenance so that we have the energy to give back in our circles of life.

4. Meet Mindfulness

Giving yourself the permission to SLOW down and SIT down is big. It is necessary. It is important.

Slowing down can feel awkward, scary, uncomfortable, or even too quiet, but it is something to test out and practice. As we get more familiar with this kind of eating, it gets easier. Put on some good music, create a peaceful ambiance, and love yourself through your mealtime and really experience and savor your EATING.

5. Grace and Gratitude

The more gratitude we experience the more our gratitude grows.

“As gratitude is cultivated, we experience an increase in our happiness and joy”

This is very good news not only for your inner experience, your thoughts, and your positivity, but also…

…when we engage the relaxed side of our nervous system, we are able to assimilate, absorb, and digest our food so much more effectively.

Through gratitude, we accept the good in all, including our plates.

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Care for a little Bali MAGIC?

We are just one month away.  Come join us and give yourself a break to reset, rejuvenate, and relax while experiencing the MAGIC of BALI.

10 Consciousness and Kitchen Quickies

  With the warm Colorado sun warming me through window at Boulder’s local tea shop – Pekoe Sip House –  I sit this morning, (with my Mate Latte)  and start to clear off my emails from the past month.

My email is, as usual, overflowing with my favorite writers and bloggers, and today, almost all themed with the new beginnings of 2016.

The New Year is always full of so many opportunities to renew.

Whether you are a goal setter, a resolution lover, or one who strives to live with intention each day, we are bombarded with hundreds of ways to create a fresh start, even if we are half way through January.

Social media, emails, articles and advertisements are rolling in with a brilliant range of options.

So today, I decided to offer you a perfectly FREE and favorite way of mine to remember #healthisourgreatestwealth.

In the spirit of supporting you in your health goals for the year, whatever they may be, I want to share with you my top 10 ways to setting up your sacred space, the center of your health, with just a little more mindfulness.

I have found after working for over 12 years in the field of mind-body health and nutrition, that there are a few  “set yourself up for success” gems that I want to be sure you know about.

"The CENTER of your HEALTH is in your CONSCIOUSNESS and in your KITCHEN"

Creating sacred space for yourself crafts the energy to expand our visions into in reality.

A sacred space brings forth a container for your coming year of self-care, nourishment and vitality.

Creating a sacred space for our lives and our health can be two fold:

• Living in alignment with our true nature, and our body’s most authentic needs.

• Keeping our thoughts about ourselves supportive, loving, and kind.

My top 10 ways to create sacred space for vibrant life and health:

1.  Eat nourishing whole food that is free from processed sugars, additives, preservatives, and refined ingredients.

2.  Create mealtime rituals that give you the time  to sit down and enjoy a peaceful meal.

3.  Craft a positive affirmation about your body.

4.  Take some time each day to nurture yourself.  Try asking the question: “What can I do to nurture myself today?".

5.  Sit peacefully and reflect each morning on how to customize your day to match your health goals, your energy and your to-do list.

6.  Listen to your body – it is always your ally.

7.  Drop the guilt - I know this one is tough, but living wrought with guilt is even tougher.

8.  Give yourself down time each day, leading up to and including a good night sleep.

9.  Give yourself permission for pleasure. (all kinds of pleasure)

10.  Make YOU your #1 in 2016.

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Join us for a MAGICAL week in BALI this spring.

One, Two, FREE

  Each year, between the winter solstice and my birthday (January 12th) I spend some time sitting, visioning and designing the brand New Year.

This involves a completion process around my successes and my lessons learned from the previous year, a personal + professional evaluation of where I am going with this year's new beginning, and some delightful ritual, oracle inquiry, and journalling to get clear on how to put things into action..

I believe in new beginnings.

I also believe each day can be a new beginning.  The New Year is just another opportunity for us to get clear, prepare and align ourselves with our desires.

So in honor of this year's darkest nights coming to an end (the days already feel a smidge longer), a brand new year (yay 2016) and my birthday coming up this Tuesday (I love birthdays)...I am offering 2 FREE online workshops for you to check out for this week's Dark Night Delicacy.

This year, let's together, let go of the old habits that no longer serve us, release the limiting beliefs that keep us stuck, AND craft the most radiant and joyful year to date!

Free Workshop #1: Design Your Dreams ~ Hone your Habits

Inquire with your deepest self into your BURNING DESIRES, PASSIONS and your TRUEST NATURE.

Learn how to craft a SOULFUL, INSPIRING AND EXQUISITE year that keeps you fired up each day.

HONE your habits to align specifically with your dreams and desires.

Join me on my birthday eve to co-create our best years yet!

Free Workshop #2: Make Peace with Your Plate

RESET your relationship to food through self care practices that nourish you from the inside out.

IMPROVE emotional eating habits by developing an intimate partnership with your MIND AND BODY.

LEARN ways to create PUPOSE, PASSION AND PLEASURE in your health and your life.

The Dark Night Delicacies are my holiday treat for you this year.  A candlelit path into the darkest nights of the year, a taste of the Eat.Pray.Yoga Online Course and Community that begins this January, and a wintery-wise wanderlust that will keep you connecting inward to your winter warrioress.

If you missed any of the previous Dark Night Delicacies, you can check them out HERE.

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Sign Up for the Eat.Pray.Yoga 2016 online Course and Community Right HERE

Our group of goddesses is coming together.  This 40 day personal pilgrimage into food and body will change everything for you this year.  

A BRAND NEW Year

  After sleeping in and slumbering around for the 5th morning in a row, I was reflecting on how I had barely checked my email all week.

I have enjoyed some of these darkest (and coldest) nights so far by cooking yummy winter meals, snuggling up by the fireplace, sharing in heartwarming conversation and reflection of the past year, and visiting with friends and loved ones.

These dark wintery nights around the holidays are a time I gift myself this slow and peaceful pace.

Long winter walks and snowshoes under the blue bird sky, personal reflection, and this slow revealing of what my visions are for the coming New Year feel like an appropriate focus.

This week's Dark Night Delicacy (week #3) is coming to you from my pajama palace, where much creativity and care has been born.

From my restful slumber, much clarity and cuddled-up contemplation emerges in this week's dark night delights.

Dark Night Delicacy #3 is HERE for you

Want PEACE?  Live PEACE

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The Dark Night Delicacies are my holiday treat for you this year.  A candlelit path into the darkest nights of the year, a taste of the Eat.Pray.Yoga Online Course and Community that begins this January, and a wintery-wise wanderlust that will keep you connecting inward to your winter warrioress.

Want Peace?  Live Peace.

Each year around the New Year many of us contemplate what we are striving for in our lives, how we want to achieve certain goals, amend bad behaviors with resolutions, and turn over a new leaf.  It is natural for the mind to crave a fresh start.  The gyms get busier, diets or cleanses become all the rage, and often we focus on the bad habits that we hope to no longer do.

This year when you are contemplating what it is you are wanting, I invite you to join me in the remembering that in creating our NEW YEAR as we wish for it to be does not come from self criticism, chance, or something outside of you.

This year as we contemplate what it is we are yearning for in our hearts and minds, try to imagine how we can align both our thoughts and our actions with this desire.

If you are wanting PEACE, begin by focussing on your thoughts being more peaceful.  See if you can find more peace in your actions, in your way of relating to others and in your way of loving yourself.

If you want more prosperity, try practicing abundant thoughts, giving more to others, and finding gratitude for what you have.

If you want more happiness, keep choosing unconditional happiness that is not based only on certain circumstances lining up just right, but rather seeing happiness and joy in how you think and how you move through the world.  Try spreading more happiness in your interactions with others. 

Wintery Wise Recipes

Roasted Spagetti Squash with Wild Mushrooms, Savory Chicken and Kale

Serves: 2-4

Ingredients:

1 medium-sized spaghetti squash, roasted

2 TBS olive oil

6 large gloves of garlic, minced

3 cups baby portabello mushrooms, chopped small

2 tsps fresh thyme, chopped

1 or 2 large chicken breasts, sliced into strips

4 cups dino kale leaves, packed

¼ tsp kosher salt

1/8 tsp cayenne pepper, or to taste

Zest of 1 lemon

Instructions:

Roast the spaghetti squash and set aside for later use.

In a medium-sized skillet, add the oil and heat to medium. Add the minced garlic and mushrooms. Saute for 5 minutes, stirring frequently, until garlic is fragrant and mushrooms have browned.

Add the chicken strips, and cook for about 30 seconds before adding the chopped kale. Cook 3-5minutes, or until chicken is cooked through.

Add the lemon zest, salt and cayenne pepper. Stir well and cook for about a minute. Remove from heat.

Strip the spaghetti squash into spaghetti strands and place in a medium-sized serving bowl.

Add the chicken/mushroom/kale mixture and toss together.

Serve with fresh grated parmesan and enjoy.

New Years YOGA Pose

Open your heart and free your mind this New Year.

• Anahatasana (heart chakra pose) is a nice opening for the upper and middle back
• Release tension in your neck and shoulders
• Softens your heart.

Find your way into Anahatasana

• On your hands and knees, walk your hands forward, allowing your heart to drop toward the floor. Keep your hips right above your knees. If possible, keep your hands shoulder width apart.  Bring either your chin or forehead to the floor and breath into both the front and back of your heart.

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Sign Up for the Eat.Pray.Yoga 2016 online Course and Community Right HERE

We begin January 18th, 2016.Become a VIP early bird and sign up before January 1st.  You will receive these delightful extras to explore until our circle of women meets officially on January 18th.

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Set your SANKALPA:  A virtual intention setting workshop with Sue for the New Year (January 1st, 2016). Join me for this special bonus 1 hour virtual workshop where I will share with you some of the most potent and powerful yogic practices around setting clear and precise intentions for your upcoming year.

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Sync up with the seasons: with the Winter-Wise Whole food purification program.  With each season come unique currents and energetic rhythms that we can specifically tap into with our eating and our self-care.

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Health Wise:  A hard (and signed) copy of my most recent book to offer you just a few more supportive strategies for a healthy, happy and whole living.

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Eat.Pray.Yoga BALI 2016:  Take an additional $200 dollars off of our magical women's week in Bali this spring. Check out all of the details HERE.

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EARLY access to Module 1:  Right off the bat, you can log in to the first Module of Eat.Pray.Yoga.  Early access is only offered to the VIP early registrants.

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Sign Up for the Eat.Pray.Yoga 2016 online Course and Community Right HERE

If you missed any of the previous Dark Night Delicacies, you can check them out HERE.

Happy Solstice Weekend

  It was just a few days ago when Ari, my 15 year old son, eagerly hopped in the car after school.

He is my spirited Solstice tree elf.  We always pick out a tree together, and proceed to bring it home to have a overwhelming time getting it to stand straight in the tree stand.

As we looked through all the different kinds of trees, I found myself asking a fellow customer which kind she thought "smelled" the best.  She ironically looked at me like I was a little crazy.

"Which one SMELLS the best?" she asked.

I quickly realized not everyone is going for the best smelling tree.

After some crazy sawing and a few too many pine needles on the floor, we managed pretty well this year.

My favorite part of the solstice is sitting in the dark with my very fragrant tree, it's white lights twinkling in my living room creating that oh so sweet glow.

I love the Winter Solstice.  It always feels so mystical to me.  The darkest night of the year, the most inward introspective time, the returning of the light, and a sense of holiday shimmer in the air.

This year, take the journey with me in these dark nights, and let's find some magic to enjoy in our lives together and some ritual to ignite our hearts.

Dark Night Delicacy #2 is here for you.

Solstice Rituals and Relvelry

• Learn WHY rituals are so potent in our lives
• Check out some of my favorite Solstice rituals
• Enjoy some new wintery recipes over the holidays.

The Dark Night Delicacies are my holiday treat for you this year.  A candlelit path into the darkest nights of the year, a taste of the Eat.Pray.Yoga Online Course and Community that begins this January, and a wintery wise wanderlust that will keep you connecting inward to your winter warrioress.

Winter Solstice Rituals and Revelry

Ritual is one way the soul often craves connection, presence and sweetness. We have been doing ritual in so many realms throughout time to fulfill this part of our souls desire.

Cultures far and wide have included rituals for centuries and now much research is showing that the human ENJOYMENT and CONNECTION is heightened through ritual.

Some rituals are small - like lighting a candle before a meal.

Some rituals are super involved like a Japanese Tea ceremony, or a pagan May day Beltane celebration.

We are going to start with just a few of my favorites for the darkest night of the year.  Feel free to customize these ideas into rituals that work for you and your family.

1. Solstice lantern lighting: Embrace the dark by leaving lights off + lighting lanterns or candles at dusk. Decorate mason jars and place a small candle inside OR try the shimmery candles that clip onto your holiday tree and safely light them. As you sit by candle light, set your intentions for the returning of the light.  You can find the clip on candles HERE
2. Create a fire releasing ceremony: Write down what you wish to release. One by one, as you write each one down, burn them in the fire.  You can use a fire place, wood stove, or outdoor bonfire.  I have done variations of this over the years with my women's programs and retreats.
3. Commune in nature: Take a long walk in the woods, and consider bringing a headlamp if you wish to explore the dusk or dark.  Leave an offering of seeds (such as sunflowers), flowers or herbs out for the birds and other wild creatures.
4. With the returning of the light it is often said to be a powerful time to set new intentions, goals, or put visions into motion.  Some consider this time to be the true New Year.  Write a list of all or your burning desires, and visions for the upcoming year and the returning of the light.  Meditate on the clearest path to see them come to fruition.

Wintery Wise Recipes

Butternut and Buffalo Paleo Stew

Ingredients:

• 1 lb buffalo cubes for stewing
• 1 butternut squash, peeled, de-seeded and diced;
• 1 medium onion, diced
• 4 garlic cloves, minced
• 4 carrots, diced
• 6 oz. mushrooms, sliced
• 6 oz. spinach, chopped
• 1 cup chicken/beef/mushroom stock
• 14 oz. diced tomatoes
• 1 tbsp. chili powder
• 1 tsp. paprika
• 1 tsp. dried oregano or 2 drops oregano essential
• Sea salt and freshly ground black pepper

Warm up a skillet over a medium-high heat. Brown the buffalo cubes in the skillet for about 1 minute per side. Transfer the meat to a crock pot. Add all the remaining ingredients, except for the spinach and the mushrooms, to the slow cooker. Give everything a good stir, set the slow cooker to low and cook for 6 hours. Add in the mushrooms 30 minutes before the stew is done. Add the spinach just before serving.

Yoga Pose of the Week

Light your hips on fire with this yummy hip opener this week. No matter how flexible your hips are, you can find some sensation in your body and warm your entire hip socket and pelvis up with a little Solstice warming fire.

A few things to remember about Fire log (or double pigeon):

• Sitting up on a blanket can help. Propping a block under your top knee will give you some extra support.
• Flexing your feet will help to protect your knee joint.
• As you inhale let your torso rise and expand your chest. As you exhale let the knees become a bit heavier and draw more sensation into your hips.
• Bow forward if your hip flexibility allows. Remember to breath and track the warmth and sensation in your body.

Begin your Descent

  The Tugboats crashing upon the waves as they crossed through the city was the perfect backdrop for a festive dinner out in the city of Williamstead, on the island of Curacao.

This particular night was even more significant for the townspeople (and lucky for us) as it was the night (December 1^st) when Williamstead lit their holiday lights on the floating bridge that so beautifully lit up the water with its colorful reflections.

Dark nights and winter holidays are celebrated worldwide.

Sun kissed after a glorious Caribbean vacation with my sweetie, we are returning home to embrace the dark nights before us, and the holiday festivities to be had.

When the dark nights come each year, I have finally begun to look forward to my personal descent into the darkness. What I used to consider cold, stressful and tender has now become a time I cherish each year.

When I say descent, what I mean is my descent into my inner landscape - through all her peaks and valleys – where the darkest nights of the year have become a great teacher and revealer of my own insight and vision.

Some would say this descent is known throughout time, myth, and story as a descent into the underworld. Others see it as the most potent nights to pray. Many share insights on how to vision with clarity and precision for the upcoming New Year. The dark nights expand to cultures worldwide with unique and diverse wintery wisdoms and rituals.

For the next 5 weeks the Dark Night Delicacies are designed to share with you some of my most favorite winter recipes, rituals, and ways to reset and replenish.

Dark Night Delicacy #1 is here for you.

Solace and Self Care

• Learn the biggest challenge women face over the holidays.
• Three ways to begin your own dark night descent embracing winters wisdom.
• How to restore your life force and your energy easily.

This is my holiday treat for you this year. A candle lit path into the darkest nights of the year, a taste of the Eat.Pray.Yoga Online Course and Community that begins this January, and a wintery wise wanderlust that will keep you connecting inward to your winter warrioress.

Dark Night Delicacy #1

Have you been busy bustling and hustling to get ready for your holidays? Amidst all of the gift buying, holiday parties and decorating things can get pretty zany out there.

I hear about it all the time from my clients, my friends, and my family. The most common complaints we all know: tired, drained, doing too much, over extended, and trying to please everyone else.

This is the # 1 challenge women face each holiday season.

The energetics of winter remind us to hunker down, slow down, and restore our prana (life force). We benefit from cooking our food slow and long, finding coziness and warmth together in our families and communities, while warming our hearts with connection to ourselves and others we love.

RESTORE

This year, turn over a new “snow flake” and give to yourself first. You will have plenty more to give to those you love when you do.

How you might ask?

That is exactly what The Dark Night Delicacies are for. Little winter weekly wisdoms to inspire you and remind you that you can live as your own winter warrioress.

Spend some quiet time each day.

This commitment to yourself  is simple yet totally profound. Quiet time does not involve the TV or computer. It does involve a long cozy walks in nature, a warm ritual bath, a quiet place to meditate or journal, or your favorite juicy novel and a bowl of sumptuous organic popcorn.

or...

Join us this weekend: The annual Women’s Winter Wanderlust Day Retreat right in downtown Boulder CO.  

Come and join us as we retreat for a day nourishing ourselves, indulging in a women’s circle of intention, connection, and practice as we find our clarity, grace and power within - at Shine Restaurant and Gathering Place.

 

REJUVENATE

Our mats and our practice can act as a perfect reflection for the inner witness. It is helpful to come to your mat with a specific intention that will customize your practice. Allow your focus to turn inward with every breath tuning into the subtle body and the inner observer. Listen for intuition, insight, physical cues, and sensation that are rich with information and winter’s wisdom.

Pose of the week

Malasana

Malasana has a descending and grounding quality and is a good pose to practice whenever you need to foster a focus of inner listening and serenity. Try B position: reach your palms back behind you, palms to the mat, with your upper arms in between your legs. Drop your chin to your chest and focus your breath on your back body. As you turn your gaze inward and calm your nervous system, begin to listen inward to the messages of intuition that come through your awareness.

REPLENISH

Winter eating entails preparing seasonal whole foods that can be stored, canned, or kept for the colder days of winter. Emphasize warming foods that stimulate digestion, circulation, and immunity.

Soups and stews

Root vegetables

Beans (especially adzuki and mung beans)

Miso and seaweed

Garlic and ginger

 Thai Carrot Soup

• 1 yellow onion
• 3 cloves garlic
• 1 lb carrots (approx 4 cups)
• Salt
• Pepper
• 2 cups veggie stock + 2 cups water
• ½ cup almond butter
• 2 tsp chili sauce or sriracha
• 1 can coconut milk
• Coconut oil to sauté

Heat in a large pot over medium heat

Dice onion, garlic and carrot. Saute veggies with coconut oil. Add veggie stock and water. Season the pot with salt and pepper. Bring to a low boil and cook for 20 min or until veggies are soft.

Transfer to blender, or use submersion blender. Add almond butter and chili paste/sriracha and blend until smooth. Sitr in coconut milk. Optional – add a smidge of honey.

Successful Seasonal Immunity

The other night, I was walking down Pearl street here in downtown Boulder after a yummy birthday dinner  for my son (Happy Birthday Ari!!), and I found myself shivery cold as we walked back to our car. This week the weather really shifted here in Colorado.  There has been gusting wind, snow, and some super chilly nights.

I have heard of many lingering coughs, flus, and cold season symptoms sneaking up as we make the transition to colder days, and darker nights.

The seasonal transition towards winter is surely before us (if you are in the northern hemisphere that is) and with that comes a big shift for the body and our delicate (yet resilient) immune systems.

Synching up with the season is a safe status to secure.

With the holidays right around the corner AND the weather changing, a little extra self care could be just what you need to stay strong, vital and in good shape for the weeks to come.

We have the remarkable capability to heal ourselves. The winter dry climate presents us many challenges in keeping our immune system strong, therefore is important to make choices in the way of health to give ourselves the chance to thrive through every season especially winter.

The body is a wise immunity warrior.

Building our immunity or Protective Qi, wards off either diseases from viruses and weather influences. According to Traditional Chinese Medicine teachings, protective qi is derived from essential substances in food and inhaled air quality.

Here are a few tips for a successful immune system as the seasons change.

1. Synch UP: Take the time to prepare whole foods seasonal foods, rich in all the essential nutrients to give yourself a strong foundation that will benefit you for every season.

Highly refined foods lack most minerals, essential fatty acids, vitamins, and much of the protein required for proper immune function. Avoid refined carbohydrates, hydrogenated oils, pasteurized dairy products, white sugar, and meats containing nitrates and replace with seasonal whole foods high in protein, natural fat, that are perfectly matched for the season’s health challenges.  

Stick to a diet high in whole foods such as organic veggies and fruits, natural meats and fish, whole grains, and nuts and seeds. Eating in tune with the seasons will naturally tune your body to the seasonal challenges and strengthen accordingly.

2. Oil Up: Omega-3 oils are a family of polyunsaturated fatty acids. Omega three oils in the form of either DHA/EPA, which are available in cold- water fish such as salmon, mackerel, and sardine; or alpha-linoliec acid, which is the fatty acid found in certain plants, such as flax seed, pumpkin seed, soy bean products and walnuts. They are some of the “good” fat that is necessary for healthy development and immunity. For many, a nutritional supplement may be the best option. Not only do we need omega-3 three oils, but also the essential vitamins and mineral for their absorption. Fresh vegetables, seafood, eggs, nuts and seeds come rich in these vitamins B6, A, E as well as minerals magnesium, zinc, copper, and selenium.

A Study published in the European Journal of Clinical Nutrition (AUG 2002) recommends the use of Omega-3 oils therapeutically for activating immune response. . EFA’s also give the added insulation that keeps the tissues moist, the nervous system strong and the body full of energy and insulation.

3. Herb UP: Another study published spring of 2004 in the Journal of Internal Medical Research indicating black Elderberry extract (sambucus nigra L.) reduces flu symptoms and shortens the duration by more than 50%. Due to the challenge of the increasing flu risk in that we have experienced nation wide, this may be one of the keys to staying healthy through the winter.

4. Tune UP: The benefits of Traditional Chinese Medicine and Chinese herbs are priceless when it comes to building immunity. They have the incredible ability to be adaptogenic, which will either tonify or strengthen the system. They treat the individual not just the symptom and have a very efficacious quality that works quickly and effectively.

This is similar with other ancient medicines such as homeopathic medicine and ayurvedic medicine. Find out who your local practitioners are and lean on them during these times when our immune systems are challenged.

5. Warm UP: Lastly, remember the harsh weather conditions are a challenge to the system. The Chinese believe that all the major pathogens enter the body born on wind. The line of points across the back of the neck is the weak spot known as the wind gate. Covering this area in times of harsh weather, such as wind and cold will help to prevent illness. Wearing turtlenecks, scarves and many warm layers made of natural fibers is not just and old wives tale. “Dress for the season not the day” is a well-known approach to keeping your body warm, and strong.

We have at our fingertips so many of nature’s gifts that work well in our bodies to protect, and strengthen.

Nature’s pharmacy and menu is endless.

Connecting back to the basics, the simplicity, and the wisdom that our own planet has to offer is truly a beautiful path to overall health, vitality, and immunity.

Keep cozy and stay healthy.

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Mystical Magical Mornings

Waking up this week in the darkness of the late fall mornings, I have had a few moments where it feels just too dark to get out of my cozy bed.  That little bit of full moon light peaking through my bamboo shades hasn't been enough to wake me up before my 6:30 alarm.

I have been rolling over and pulling my big purple comforter over my head to hide, not quite ready to get up in the darkness.

When I finally gather my energy, I creep downstairs to make my morning tea - and see if my teen has stirred yet in time for high school - I have been so lucky to watch the full moon still shining bright as the sun comes up, lighting a burning fiery red in the sky that turns glorious pinks, purples and oranges.

When my warm tea is steeped and ready, I head up to my sacred space, the one I call home for these early mornings.

The mornings are magical to me.

For years I have said that getting up before my kids and taking some space for myself, has been my secret to parenting.

My morning routine is my favorite part of my day.  I guard it fiercely, I revel in it, and I watch it transform with what I am going through, what the season is doing and how I am connecting with my INNER world.

Having time for just ME before I start my day is (what I think of as) essential.  At times I have only been able to squeeze out 5-15 minutes before getting both kids up and out the door to school.

Lately, I have had more time.  My kids are getting older, and this is the FIRST time in 18 years that I don't have to drive across town to drop them off at school.

In many yogic traditions the 2 1/2 hours before and up to sunrise are known to be the most potent time to connect to the higher realms.

This time is known as the Amrit Vela, or the time of day when the veil is the thinnest to the Divine.  Anything you do during this early morning time is considered to be 40x more powerful.

I have some special morning magic secrets to share with you this week + a free recording for you.  AAANNND…I would love to hear how your morning magic metamorphosizes your life.

MORNING MEDITATION

There are many, many styles and traditions around how to meditate. I appreciate and honor each of them. Some are very simple and some much more elaborate.

For the sake of reaching out to all of you, I am going to tell you about a very simple style of meditation that anyone can try at any level of experience, and that is not related to any particular lineage.

If you want to check out a recorded audio version sample of this meditation, you can listen HERE. This is a recording from my online program.

MORNING PAGES (journaling)

I adopted the morning pages practice back in the late 90’s when I first go to Boulder, from Julia Cameron and her book The Artist’s Way Morning pages are the practice of writing for approximately 10-20 minutes, stream of consciousness, first thing in the morning.

There is no way to do morning pages wrong. Morning pages are designed to be a way to cleanse our minds (conscious and subconscious) just like we would take a shower to cleanse our bodies first thing in the morning.

There is no need to worry about structure, grammar, or how it would read back to you at a later date. Morning pages are like a chance to purge whatever is on your mind. Be sure to not over think it, just get it out, on paper and feel yourself lighten in the process.

CONSULT YOUR ORACLES

Often in the early mornings, either before or after I meditate or journal, I consult my oracles – AKA my Tarot deck.

I have carried around one of my favorite Tarot decks since the days of backpacking though Central America in my early 20’s. I acquired this particular deck on the beaches of Guatemala in 1993. Since then I have gathered some other oracle type decks and I play with each of them regularly.

Each morning I pull a card and receive a divine message to work with for the day. This helps me to tap into some intentions, some personal inquiry, and some mystical insights that keep things interesting and inspiring. At times I will expand my readings to longer more multi card spreads with more time and ritual involved, especially on certain holidays, solstices, full moons, birthdays etc.

I always appreciate the little (or big) messages I receive this way.

MEDITATIVE WALKING

One of my favorite morning practices is to take my warm cup of tea, bundle up (depending on the time of year) and take a silent walk on the creek path next to my house. The early morning sun is so special, the outdoors is so peaceful, and the movement through the often brisk air, is a good way to wake up my senses.

If taking a walk is part of my morning practice I will usually stay quiet, inward, and focused on my breath, intention, and connection to nature.

I love to hike with my kids, friends or my sweetie, but I do reserve this sacred magical morning time just for me.

Now it’s your turn…

What mystical magical morning practice speaks to you?

If you have your own, I would love to hear about it so I can give it a try.

You can share you favorites and your morning intentions in the comments below.

Nobody Loves me, I hate my body...

If you are like most women, you have heard a similar voice in your head before.  The one that looks in the mirror and cringes, or the voice who tells you you are UNLOVABLE because of your many imperfections.

This type of internal dialogue might drag you down.  Some days it’s likely louder than others, some days it runs the show, and some days it may even have you in tears on the phone talking to your best friend, your sister or your mother saying “What is wrong with me???”

MOST women struggle with this voice at least some of the time.  Feeling less than, not pretty enough, not fit enough, not good enough, and ... unlovable.  This is an epidemic of our time, our culture, and women everywhere.

I have been there plenty.  An off day, a rough night of sleep, PMS, or one of the many triggers that can pop up in my day-to-day.

What has changed for me is not making the voice go away entirely, but rather my relationship to my self sabotaging voice.

Do I give it POWER?

Do I BELIEVE it?

Do I spend the day LISTENING to it?

Can I TURN IT AROUND, change my reaction to it, or even love it as part of being a woman?

I have a few favorite FEMALE FRIENDLY ways to fine tune - from the inside out - that have been working for me.  I find these important to share, perhaps they can help you too.

It is never totally EASY, but with consistency and practice it is surly EFFECTIVE and ENGAGING.

YES, this CAN mean your  voice QUIETS.

Don’t miss this.

These simple yet profound tools may be just your ticket to more inner freedom and self LOVE.

MOJO MOVEMENT

One of most effective ways to connect with your beautiful body is through energizing movement. How is your MOJO? Practices such as YOGA, BRISK WALKING/HIKING and DANCE can move energy in big ways. Get yourself out of inertia and MOVE IT, SHAKE IT, GROOVE IT. Enliven your spirit and up your MOJO with some juicy movement of your own.

“Daily practice becomes more and more relevant for the modern woman as she sits at a tiny desk, eating food on the run, all the while performing the dance of mother, sister, lover, wife, and many more roles. Now we reclaim the feminine by running in nature, nourishing by a satiating meal, sitting on our meditation cushions and dancing our bodies to our hearts content. ”

Angela Grace

~Eat Pray Yoga Guest Teacher

Have your own private dance party, take a walk in the beautiful fall leaves, or inspire yourself with your favorite yoga teacher. Learn to FEEL good in your body to then LOVE your body.

EMPOWERED EATING

Feeling empowered around food is almost every woman’s dream. We are so often known to take everything out on our relationship to food: the good, the bad and the ugly.

Empowered eating means we clean up our relationship with food and who we are as the EATER using mindful practices such as making your eating an awareness art of it’s own. We STOP abusing our bodies with food, and START loving ourselves with every bite.

Food is a faithful resource for love, but things become problematic when we expect food to compensate for a lack of love.”

Marc David

~ Psychology of Eating

and Eat.Pray.Yoga Guest Teacher

ATTENTIVE ADORNMENT

How do you feel when you take a little time to adorn your goddess self? What is it like to tend to yourself in attentive beauty and reverence? The practice of adorning yourself daily can dramatically change how you feel in your body and about your body.

“Where we're at with who we are, is how we dress. How we dress is a direct reflection of our multi-faceted inner landscape . . . This beauty has the power to heal, balance and renew.  Cultivate the qualities of beauty in your thoughts and actions. “      

Colleen Vistara ~

Vistara Designer

Whether this means putting on a special necklace as a meaningful ritual, buying a sexy new pair of panties or rubbing some of your favorite lotion or essential oil all over your skin – attentive adornment brings you closer to the beautiful body that is yours. Sacred ritual and loving touch for your body is breakthrough material.

FEMININE FELLOWSHIP

Do you have a supportive group of women in your life? Are you able to find connection, like mind, and the art of the feminine healing in your circle?

When we are able to connect outside of our marriage, relationship and family to women of like mind we begin notice our needs being met in a whole new deep and fulfilling way.

“As women begin to find our way back home to each other ­– to the divine feminine, and to our sisters ­– things begin to align all around us. Energy shifts in large waves, and we find ourselves with more courage, more trust, and more support to do what it is we are called to do here on the planet.”                                                      

Sue Van Raes~

Quote from Health WIse

No other support can replace the way that women tend to each other. You don’t have to do this alone. You can give, you can receive and you can bask in the beauty of women coming together in support of each other in pure radiant living. Check out our upcoming online program:

Eat.Pray.Yoga HERE.

GIRLY GUSTO

Did you know there is no faster way to restore vitality to the body then some healthy sustainable pleasure. You can call this joy, laughter, GUSTO, or inspiration.   Many women do not know how to find enough pleasure in their lives. Is that you?? If you are stuck, restrictive, blah, or feeling uninspired, this may be the perfect remedy for you.

Pleasure is the way we thank the universe for what we are grateful for. Pleasure is the expression of self-love.

Sex, chocolate, shoes, laughter, tea dates, time in nature, and meditation are just of few of the infinite ways we can find pleasure. RECEIVE, ENJOY, and REVEL in your own personal pleasures.

“I want you to know that it is pleasure, not pain, that is your birthright.” 

Dr. Christiane Northrup

~ Women's Bodies, Women's Wisdom; Goddesses Never Age ; The Wisdom of Menopause 

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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.

Make Body Positive Your Practice

After a full week of working, parenting, and striving to keep balance in the business of life, I look forward to my BODY POSITIVE Friday ritual each week.

Living BODY POSITIVE is a practice I strive to engage in regularly. Fridays are one of my biggest days to focus on myself and my self care.

Each Friday, I wake up and head over to teach a morning yoga class filled with the amazing women whom I look forward to seeing each week. Friday then becomes my day to catch up on 'Sue self care' and some 'Sue self love'.

As women, many of us struggle with BODY NEGATIVE thoughts all day long.  We find ourselves in a battle with our bodies constantly seeing the negative and looking at ourselves through the eyes of the inner critic.

Hating our bodies has many repercussions.  Living this way can truly bring us down, distract us from our authentic selves, and keep us stuck in thought patterns that surely do not serve us or others in our lives.

It is a challenge.  I see it in myself as well. Staying in a BODY POSITIVE space takes commitment and focus.

Whether it is your thighs, your stomach, the number on the scale, how your skinny jeans fit, or how you see yourself in the mirror, this BODY NEGATIVE lifestyle is never going to feel good.

We all deserve to feel good in our bodies.  We deserve to be free to be who we are in all our expressions of the feminine, regardless of what our culture dictates.  Valuing ourselves in a way that goes beyond outer beauty and size is a mission worth pursuing.

If you are ready to LOVE your body no matter what you see in the mirror, check out the 5 BODY POSITIVE practices I have for you below.

Change may not happen overnight, but with these consistent practices, you will find you can overcome your old patterns and make living BODY POSITIVE your practice.

Observe How You Feel

Our bodies are wise.

How we feel after we eat, after we exercise, of even after spending time with a friend or family member is important to note.  Observing gives us information.  If we consistently eat something that sits in our stomach giving us digestive upset, bloating or pain we are not going to find it easy to be body positive.  If we over exercise or under exercise and feel tired, lethargic or stuck in our bodies it is hard to stay body positive.  If we are eating out of alignment from what we know to be healthy, ethical, and energy producing we are going to find it hard to be body positive.

Aligning your with your health and your body from the inside out creates BODY POSITIVE living.

Question:  What are the things you do in your day that leave you feeling GOOD?  What are the things you do in your day that leave you feeling less than GOOD?

Create an Intuitive Self Care Plan

Each of us has a unique personal recipe for success and self care.  Some of us need 9 hours of sleep, whereas some of us need only 7.  Many of us love to take long baths, whilst others would rather drink a cup of hot tea.  There is no need to conform to self care that is not right for you, but what is important is examining what would serve you as intuitive self care.

Are you a retreater, a spa gal, a nature forest fairy or a backyard babe?  Do you enjoy reading juicy novels, getting your nails done or taking spontaneous naps?

Question:  What is your personal recipe that leave you feeling refreshed, rejuvenated and restored?

Let Go of What Does Not Serve

To let go of our old thoughts and habits surrounding body image and replacing them with a positive mind makes us ask, “Well, that’s easy to say, but how do I DO it?”

We are so emotionally attached to these negative thoughts that the best way around is to simply imagine letting them go; whether that is focusing on certain parts of ourselves or our bodies that we dislike, mirror-checking, overusing the scale, or using food to deal with stress, the list goes on.

Once we can observe our negative and harmful thoughts, we can work to replace them with self-love and positivity. Instead of looking at our thighs in disgust and calling them fat, we can appreciate the power and ability that our incredible legs give to us: the ability to walk, to run, to jump, to climb, to play.

We need to begin to thank our bodies for the amazing things they can do for us and look beyond what we dislike on the surface, instead focus on the parts of our bodies that we love, even if it’s something as small as our eyes, nose, hair, even pinky finger.

Be mindful of negative thoughts surfacing and counter them with loving thoughts, even if we need to say it out loud. (more on this below)

Quickly, we love ourselves more and more, while negative thoughts and habits become rarer and rarer. And now our beauty and confidence shines into the world for all to see.

Affirm your Positivity

Daily beauty and body positive affirmations are an important piece to get yourself replacing those old negative thoughts with positive ones.  As with any transformation, practice and consistency is where we are going to see sustainable lasting changes.  Trying to subtract a thought or habit with no substitution usually leaves a lot of room for old habits to creep back in.  Substitution is the secret.

Once you have decided on your positive affirmations, be sure to put them in very well viewed locations.  The bathroom mirror, the refrigerator, your meditation alter, your car dash board or your computer to name just a few.  Surround yourself with the positivity you so deserve.

Question:  What are your most common negative thoughts or internal dialogue?  How can you replace those negative thoughts with positive thoughts?  

Surround Yourself Intentionally

We all know that we feel better when we surround ourselves with positive people.  Even better when these folks understand what we are up to, and lend a bit of accountability or reflection.  It is helpful to feel safe, secure, supported and even boosted up by those in our lives.

Creating a community of women that align with you and your body positive intentions will drastically impact body positive practices more than you would think!

Question:  Who gives you the most support and security when it comes to body, health and lifestyle?  Who doesn't?

If you want to practice the art of BODY POSITIVE living and being...join us this August for the Eat.Pray.Yoga Colorado weekend retreat.  Give yourself a gift of self love and care that will rejuvenate your body, mind and spirit.

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