6 Healthy Habits to Help Ease Your Way into Fall

Fall is coming– are you doing what you can to ease one of the most challenging seasonal transitions for your body?
In addition to the cooler temperatures in the forecast this week, you may notice you’re feeling more tired than usual as the days shorten and our internal clocks shift.  Perhaps your allergies are starting to flare up causing all sorts of disruptions.  So many of us get sick when the seasons change, and this is partially because we haven’t adequately planned ahead to sync our lifestyle to meet the new season.  This includes changing our movement practices, the foods we eat, and even our daily habits and rituals.
To help with your transition, I share with you…
6 Ways to Help Ease Your Way Into Fall:
1. Rest when you are tired. If you push through, over schedule, or over caffeinate you will really mess with your immune system. To function optimally, your immune system needs lots of rest and digest time.  Refer back to my Plan to Thrive DIY Retreat where I teach you how to create your model calendar.
2. Hydrate. Keep drinking your water!  In fact, make it warm and add a little lemon or lime (fresh or essential oil) to keep digestion moving.
3. Oils! Revolutionize your approach to health and wellness with therapeutic-grade essential oils.  DoTerra oils and supplements are a big part of my family’s wellness plan.
To learn more about ordering oils to address wellness goals for you and your family- email me or you can also buy here. 
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Remember you can diffuse oils, apply them to the soles of feet  largest pores in the body), behind ears, on wrists or heart center.  You can also ingest 1 drop in water (this is where I highly encourage you to use a trusted brand like DoTerra).
Some ideas for Oils:
– take your ON GUARD beadlets drop daily AND you can also break one open in your hand to use as sanitizer on the go.
– Use eucalyptusin your diffuser or bath.
– Apply 1 drop of oreganoon the soles of your feet or in your waterif you feel a cold coming on (this oil is considered a hotoil so it will burn your lips if you use too much!  You can dilute hot oils with a carrier oil like coconut oil)
– Drop some Melaleuca  (tee tree oil) in your bath water or rub on your feet for daily immune support.
– Diffuse lavender, lemon, and peppermint in the kitchen and bedrooms for allergies.  You can also put 1 drop of each in your water.
– Use Balance, Serenity or Vetiver for Rest by diffusing or putting on soles of feet or even directly on your pillow.
Want to learn more about oils?  The focus of my next Yoga & Aromatherapy workshop at Washington Yoga Center is Surrender and Receive, which I find to be so seasonally appropriate!  I also host a monthly Healthy Happy Hour where we explore oils and connect over our love for healthy living in my kitchen!
4. Practice. Vata (season is coming)!  It’s windy, which can be super unsettling especially for people who feel anxious or “live in their heads”. During this season it’s particularly important to start and end each day with grounded practices to help support your connection to nature and the changing of the season.
Here’s a breathing practice I love!  Make it extra special by adding some oils I mention above!
Binded Breathing Practice
Binded Breathing Practice
5. Warm foods for comfort, support, nutrition and digestion.  For breakfast, try some oatmeal with any combination of flax, cinnamon, chia, almond milk, maple syrup.  And for lunch or dinner, soups and stews make a great choice.  Again, your immune system will need your help to have a smooth transition to fall, so take care in what you eat, especially during seasonal transitions.
6. Disclaimer: okay, this might be a little “woo-woo” for some of you but for others- I think you will LOVE this morning affirmation practice.  Wake up in the morning (if possible before anyone else)and lay in your bed or on the floor.  Bring one hand to the heart and one hand to the belly. Breathe.
After a few rounds ask yourself, “What do I need today? What is my body calling for? What is my heart seeking?” and always remind yourself, “You are loved. You are supported. You have all you need.”
You might even add the affirmation, “I trust my body, my mind, and my heart to guide me today. I am whole.  I will move into the day with spacious generosity of spirit and love.”
Try it! Let me know what you think/feel.
Additionally, if you want a copy of the Welcome Fall worksheet I use (it’s super short & simple) just e-mail me and I’ll send it over to you.
Stay tuned for next week’s Wake Up Wednesday edition where I share mind-body practices based on energetic strength, balance, trust, creativity, and self-love.
P.S. Want to truly nourish your body, mind, and spirit?  Surrender to Fall at our Mom’s Up Retreat in the beautiful Virginia countryside.  Registration ends 10/10. The retreat was just featured on MindfulHealthyLife!

in the deep dark winter

without notice, your life will change.
pain will appear and its up to YOU.
How will you respond, react?
pay attention!

it happens to us all.
I felt it- and it was powerful- an explosive complicated mess of health, habits, human beings and stability… whirling around in a tornado this week. tough decisions, painful realities.

as the sun comes out today and shines on me while I stretch. I came home.

in fact, this whole week I was home. Things were being thrown left and right- asking me” WILL YOU DROWN?WILL YOU HIDE? WILL YOU GO DOWN?”

and the answer is no.
My light will shine, my glitter will go on… a way for me to keep dusting off and moving forward.

Learning to trust & love myself- for this resilience .. for the tears & the smiles.

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Big Mind Live @ Yogaville!

“trust yourself to do what is right and navigate the way
trust yourself- this is advanced practice. ” Erich Schiffman

I have read, watched, listened to and practiced in my home with Erich Schiffman for a few years. I have seen him at various conferences and even attended a wee bit of his workshops in DC in 2012. This past weekend, I traveled to one of my favorite quiet and nourishing places, YOGAVILLE, to study for a weekend with him entitled, Freedom Yoga… “His unique Freedom Yoga offers an intuitive approach to Yoga as the art of living. Using this approach, you meditate (listen inwardly for guidance) when you sit quietly, when you practice poses and throughout the rest of your day. From this inner connection, you act as you are prompted to—from within. While not an inherently strenuous practice, it is an advanced one, requiring courage to follow your deepest impulses about what feels right and what doesn’t—which isn’t always easy.” From Yogaville website.

“Be the place where love flows through b/c it’s good for others and it’s good for you” – Erich Schiffman.

I adore what he has to say. He has been practicing yoga for 47 years and he is open minded, soft, clear, strong and humble. A true warrior. He talks about his growth & learning process, his understanding of yoga and meditation as it applies directly to his life today. I love his teachings b/c they empower ME to live fully in my own life, not according to some GURU. His postures are helpful for our bodies, they heal and connect us. He encourages us to practice “Freedom Style Yoga” which means that within the alignment and the boundaries of knowing posture.. we can play, we can explore variations, we can make it our own. It is Freedom. He teaches and supports us to sit in meditation, which is repeats IS the yoga. IS the most important part of yoga. His sequencing is as follows…

Chapter 1- Dharma Talk/ Discussion
Chapter 2- Meditation
Chapter 3- Asana, guided
Chapter 4- Asana- FREE
Chapter 5- Meditation

* all of this can be done in a variety of time frames AND by the end of the weekend, we voted for LONG Freedom Yoga and no guided asana.. it was SO POWERFUL to practice with a room of breathing, moving, being, loving Yogis- all doing what served and healed and stretched them. Us, somehow together and yet completely left on our own to be fully expressed as unique and beautiful individual selves! it was AWE -some.

“put THE KNOWN on pause. learn to shut up.
put a coma, in your commentary.” Erich Schiffman

Here are my favorite quotes from the weekend. You can check out more at ErichSchiffman.com. I subscribe to his website which is where I have learned from him over the past 2 years. He puts on classes, content, teachings, that you can explore, at your own pace and schedule.

“quiet the mind. zip it. mentally, in that moment of chaos. Then, you start feeling more authentic.
life will become more fun.”

“RELAX and be brave enough to do what your inner guide is telling you to do. ”

“meditation IS listening. thinking less and listening more.”

“intuitive practice IS advanced.”

“ways to meditate
1. buddha style
2. asana style
3. lifestyle “everything else”- the rest of the time.”

” SURRENDER- our deepest impulses are love. ”

“HOMEWORK TO START NOW!
relax ( whenever it occurs to you)
Practice LOVE More
Trust your deepest impulses of how to think and be. ”

“Be a loving presence. love is the willingness to recognize that which is truth”

“steps of meditation
align- get comfy
relax- settle in- wobble- to stillness
breathe- breath watch
love ride the breathe into the feeling
pay attention- listening ”

“when it occurs to you practice exhale, pause ( like now, and now, and now) ”

“HEALING means REVEALING”

“yoga is the inquiry into truth.”
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returning to this place

I have been gone quite a while.
scared to stop and write, to be open about the challenges that have been appearing in front of me.
starting to heal. I teach, I love, I shed the tears of joy and it’s been a wild ride.
the bigness of our lives, of our moments, each strung with breathe. it’s real. I can feel it..
change is on the way. for me, for you, for fall.. all around us. without us holding tight or letting go.
slowly coming back to life. the pain is softening, the fears have less of a hold.

no matter when you think the healing has happened, you can always go deeper, uncover more heart.
the experience itself is not something to minimize. it’s so great. its magical how it all happens.
feeling supported so that you don’t drown in sorrow.
Here comes creativity, spirit and some ease.. asking the questions I’m ready to answer.
stepping into the light to release the patterns that don’t serve me anymore.
She told me it was enough.
I am enough.

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