Grounding, unGrasping/letting Go, Guidance, Gratitude, Grace

Cultivating the potential of the mind, heart, & body through the practice of stillness does not need to be a mysterious journey. May this meditation map empower you to develop your own path to presence.

In this post: The Wing of Compassion in Mindfulness, The Qualities of Self-Compassion, Self-Compassion in Practice, Tips & Inspiration, Video of Guided Self-Compassion Meditation Practice

In this post: Meditation goes mainstream for a reason, The person is more important than the practice, Benefits of Meditation, Working with the ‘uncomfortable’, The 2 Wings of Mindfulness plus the Body, Are we supposed to stop thinking during meditation?, The Nuts & Bolts of Getting Started, Let’s Meditate! (step by step guidance included), Video of 25 Minute Guided Meditation featuring a Body Scan

Maybe we have been curious or wanting to start a meditation practice, but have not been able to find a point of entry that feels like it fits. My intention with this series is to explain what meditation is, what it can be, and how it can be customised to fit our needs & lifestyle.

Nose breathing lets us breathe slower, allowing us to access our body’s natural destressing system. We can also take in more oxygen, which reduces inflammation and improves all of our body’s internal systems. These are no small things, in a time when we can be stressed & fatigued from a challenging year.

It’s kind of ironic that the fastest way to calm the nervous system, and the mind along with it, is to slow down the breath. Focusing on the physicality of breathing allows for even more relaxation & tonification.

While we may have bid 2020 a firm ‘adieu’, we have not been able to say goodbye to all that it has brought us. BUT, instead of focusing on what we can’t do, can we focus on what we can actually do better NOW?

Please enjoy this simple relaxation practice designed to reduce stress and increase connection to our inner resources of resilience, refuge, and self-compassion.

While the heart’s sweeter qualities tend to be focused on in movies and love songs, now is a good time to remember & cultivate its more fierce aspects. While we cannot control many of our outer circumstances, we can control our relationship with our own hearts.

After researching what the experts have to say about fear, courage, & discovering our brave (but peaceful!) inner warrior, I’m synthesizing the points that resonate most with me, giving examples of how they have played out in my own life (including how I worked with fear as I relocated to a new continent!). My hope is that this will inspire you to see examples in your own life of how courage has been growing within you, too :)

SO, let’s imagine wanting to drop a few pounds gained over the past year of sheltering in place. The first strategies that come to mind - are they things like adding in more afternoon naps, watching more comedy, or developing a new circle of friendships? Well, these strategies have all been shown to help us become more svelt - with many other added benefits.

While all of my formal education has been fantastic, my students, by far, are my greatst teachers.

The computer has taught to breathe even deeper and connect to my students even more. It’s been good for me.

As part of my #foodfriday series, each week I will be adding onto this blog, giving more ideas of how to to fit more vegetables easily into our lives. Bookpark this page to stay up to date on the updates!

By eating a healthy, plant-centered diet of fresh, whole foods, we can improve not only our immunity, but our overall health & well-being. This is no small thing, now & always. Learn simple, accessible ways of adding healthier, immune boosting foods into our diet.

Enjoy Ricotta Gnocchi with Roasted Veggies & Fresh Basil, Cruciferous Lemony Lentil Salad, & Nutritious Borscht!

Ratatouille, Spinach, Squash & Fennel Salad with Tahini-Dijon Dressing, & Squash Spinach Soup are excellent ways to enjoy the fruits of the harvest.

It is no surprise that cruciferous vegetables are included in many weight loss programs. These superfoods are loaded with nutrients, fiber, & clean, stable energy.

While observation & discipline are involved  in changing or improving any long held habit, we know that sheer willpower does not work. The basis of having a healthier relationship with food and eating has to be self love & self respect.

Cruficerous veggies are fibre-rich, low-calorie, and packed with vitamins & minerals. My recent favorite recipes are: Balsamic Dijon Veggies, Cauliflower Bean Salad, and Baked, Breaded Cauliflower & Broccoli with Yogurt-Cucumber Dip & Tabouleh.

These days many of us are spending lots of time online - either working on the computer during the day, or enjoying social media on our phones on our free time. This can lead to developing forward head posture, which can cause a cause a range of health issues from neck pain to tingling hands. Forward head posture can be corrected, especially if it’s caught early.

Reduce wear and tear on the joints, along with the risk of degenerative issues such as osteoarthritis, compression & disc degneration, AND feel (& look) taller - all just by improving posture.

By nurturing, appreciating, befriending & living fully in the body, our life is deeper and richer, AND we feel better.

These safe, accessible, & effective stretches lengthen & tone the legs, stretch the hips, relieve lower back tension & swollen feet or knees, and relax the body & mind.

Increased core strength it takes load off of the extremities, allowing us to stay active throughout our whole lives.

When our core is strong, we can relax on the outside, trusting that we are strong on the inside, and this is a wonderful feeling.