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. 
img_6246
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!

3 Tips for Dealing with Tantrums (Child or Adult)

 

 

img_6312He comes walking out smiling, laughing, totally fine. I relax a bit, since I’m never really sure what type of kiddo I will be picking up these days. “ Hi mama. I had a great day. I played with J.  I ate all my lunch and we had science.”
“Awesome, bud” I reply as he takes my hand to go pick up his sister.
Just a few short minutes later, he’s starting to fall apart. I can tell it’s about to happen and before I let it go full blown, I scoop him up. I start my practice. I get grounded in my body. I relax MORE than usual… in an attempt to be ready, to be present for the storm that’s about to come.
As he starts to boom and rage, I slow my walking down.  I slow my breathing down. I let him go through it all. The whole range of emotion, the whole spectrum of anger, exhaustion, and hunger. Fighting me, I’m able to buckle him in. He’s kicking the back of my chair. I lengthen my spine, I exhale through the mouth relaxing the tension that’s building in my jaw.
“MOM! Let’s GO!” She yells from the back- hoping if we drive away quickly he will stop screaming. I whisper to her,“one minute” and I grab my purse, take my “balance blend” put 1 drop in my hand,  breathe deeply 3 times and as he keeps screaming and yelling and kicking I begin to drive away. I have an awareness of my whole body, I wiggle my toes to make sure I don’t start getting too into my head, too reactive to him. I’m used to this by now.
We pull up.  I let her out and give her the keys.  I tell her to go inside and we’ll be right there.  And I linger outside of his door, I open it when I feel ready and able. I unbuckle him. I catch his gaze. He reaches out his arms and wraps them tightly around my reck, his legs around my back. He is wet in the face and his breath is fast. He melts in my arms.
I’m sure many of you have been through similar scenarios. It’s part of parenting.
Whether YOU or your kiddo is freaking out, I hope these tips help you…
1. BREATHE. Okay, I know we have all heard TAKE A DEEP BREATH but what I mean is for you to actually stop and breathe into your own body. Start to do this often enough that when you feel stress coming on you are able to trigger the response to BREATHE and  experience your own sensations in the belly, in the chest, in the shoulders, in the jaw. Breathe deep, wiggle your toes, ground your sitting bones, take some rhythmic movements. DROP IN to the present moment so you can see a bit more clearly as to what is actually happening and so that you can pay attention to what you (or your kiddo) needs.
2.  ALLOW. Keep your life spacious, rested, and energized by simple practices. I cannot stress enough how important it is to take care of yourself. If you don’t, you will have a super tough time being able to gain any clarity or perspective in these tough situations. ONLY with sustainable, regular care are we able to handle the big emotions, remember to breathe into our own bodies, and mindfully assist our kiddos. When we are in fight or flight mode and our kiddos are too- man, it’s a recipe for disaster. We are setting ourselves up for tension, anger, and frustration. This relaxed and open state of mind DOES NOT come from one night of good rest in months OR from one mani/ pedi treatment. This shift starts to happen when we put nourishing practices into our life DAILY as a way to flow with the challenges that come our way. It’s not selfish to take care of yourself. I repeat, it’s not selfish to take care of yourself. 
3. OILS. I use essential oils daily for mood and health. I made this video for you to show a few ways you can add these to your life.

Essential oils for Mama Moods from lil omm yoga on Vimeo.

Also, here’s the brain science behind aromatherapy and mood.  And during these tough times, I reach for Balance or Serenity blends to help my mood so that I can handle the stress around me. I also always keep a journal near me, and once I‘m able to drop into the body, see what’s going, I can quickly jot down a few thoughts or emotions so that I’m able to look back and reflect, learn something about myself or those around me, or just have a place to VENT my emotions.
Have you ever wondered where the Yogic philosophy intersects with real motherhood?  Over the years so many mamas have asked me how can they apply what they’ve learned on the mat or in our classes to real life.  So, starting THIS Sunday. Sept 25  we begin our 4-part Yoga & Motherhood course.  This intimate circle gives us a place to reflect, share, and integrate Yogic Wisdom (the 8 limb path)  into the role of Motherhood. Through practice, gathering, and learning together we will share in the journey of being mama. REGISTER NOW- only 2 spots left.
For mamas in need of some extra TLC the Mom’s Up Retreat co-hosted by Alexandra Hughes is coming up!  Treat yourself to a mommy re-boot and meaningful, inspiring connection with like-minded moms at our weekend retreat in Meadowkirk.  Only a few spots left, and registration ends 10/10.

In the meantime, I leave you with this mantra…

and a collection of great reads that have truly helped and supported myself and other mamas in the lil omm community.

 and finally this short, sweet at-home practice I made just for my mamas…

Yoga for Moms from lil omm yoga on Vimeo.