Category: Lifestyle

Have you ever found yourself dwelling on an insult or fixating on your mistakes? Why past traumas can have such a lingering effect in our lives? Why a bad first impression of someone can be hard to shake? Or why a critique from someone tends to stick while a compliment just comes and goes?

In this article we’ll explore why our mind can be our greatest obstacle to our happiness, our brain’s innate tendency to focus on the negative, how to train your mind to be ally of your happiness (and not always against it,) and four key principles on living a happier and more fulfilling life.

There’s something very important you should know about your mind…

Your mind is not designed to make you happy. Your mind is designed to keep you safe.

The mind is a powerful and essential force in our lives with one primal objective— survival.

It is wired in such a way to constantly pick up any signals of threat or danger and is designed on a fight or flight basis to keep you alive.

It is constantly alert and sensitive towards anything that can endanger your life and it can act automatically to protect you when necessary.

The mind’s survival circuitry is important— it keeps us safe from potential dangers or threats. (We want that!)

BUT! The mind isn’t just about keeping your physical existence alive. It also strives to keep your perceptions of the past, your difficult memories, your sense of identity, your limiting beliefs, your ego… alive.

Not because these things are in support of your happiness, but because they are familiar.

According to the mind, familiar equals safe.

The mind is more likely to stick with what is familiar (even if it doesn’t serve our happiness and wellbeing,) than to explore something that has the possibility of enhancing our happiness, that is unknown.

Ancient wisdom says that happiness is our natural state of being. Your true self is eternally joyous and peaceful. An untrained mind, however, obstructs our ability to experience this happiness within us.

THE NEGATIVITY BIAS

Modern psychology and ancient wisdom agree, that the mind has a natural “negativity bias.”

This is essentially the brain’s tendency to focus on the negative over the positive.

We have a greater tendency to notice what’s wrong in a situation over what’s right, or what we don’t like over what we do.

This bias toward the negative leads us to pay much more attention to bad things that happen, making them seem much more important than they really are and more significant in our memory than they need to be.

Our brains survival circuitry is designed to keep us safe. It’s programmed to scan for threats. So it’s natural to pay more attention to the negative!

This negativity bias is why we’re more likely to:

• Remember a criticism over a compliment.
• Read negative news headlines over positive ones.
• Recall insults better than we can praise.
• React emotionally to a negative event than a positive one.
• Remember traumatic memories more than positive ones.
• Think about what worries us more than what brings us happiness.

TRANSFORMING THE MIND

The struggles we face are very real… But let’s be honest! Much of what we stress about in our minds isn’t based on fact, reality or even likelihood.

Minds have a way of magnifying problems and making it harder to find solutions.

With the mind always trying to keep us safe, it can keep also keep us stuck with negative beliefs, limiting thoughts, distorted or incomplete memories and habitual patterns that ultimately don’t serve our happiness.

But fortunately! While the brain may be hardwired in this way, we have the power to upgrade its software…

We have the ability to change, rewire and train our minds to be less of an obstacle to our happiness and to become an ally of it.
 
True growth and cultivating happiness is about…

1) Understanding the nature of our mind.
2) Strengthening our relationship to our mind.
3) Training our mind to be in support of our happiness (and not always against it!)

We can change our brains. Through training and practice, we can shape how we experience ourselves, our minds and our lives and find greater happiness and peace (that’s often hidden beneath the surface of our brain’s negativity bias!)

4 KEY PRINCIPLES FOR A HAPPIER MIND

Here are 4 key principles to start to transform your mind for the happier.

1) PRESENCE:

Being present naturally calms the mind and improves our mood. A distracted mind is an agitated mind. Staying present helps us to navigate negative experiences with more ease and enjoy positive experiences more deeply.

2) AWARENESS:

Become a sort of observer of your mind. Notice your thoughts throughout the day and how situations make you feel.

Our mind’s negativity bias has a powerful impact on how we experience the world (and naturally takes a toll on our happiness!)

Simply being aware of it empowers you to understand your mind more clearly, recognize your mind’s natural tendency towards negativity, and not take everything you think too seriously so you can consciously elevate your happiness.

3) REFRAME:

The way you talk to yourself about situations, experiences and even other people has a massive impact on how you interpret and remember these events.

If you notice yourself ruminating over something in a negative way or only remembering the challenging aspects of a situation, see if you could reframe that event in a more realistic light.

For example… Say you had a great day at work. But a co-worker made a comment that you found irritating. You find yourself replaying that moment in your mind the rest of the day.

You get home from work and someone asks how your day was— you reply “terrible.” Even though your day was overall great despite that one incident.

It’s not about bypassing things that disturb us, ignoring potential dangers or living in an unrealistic positivity bubble all the time (don’t do that!)

Since unhappy moments naturally stick more deeply with us, it’s about refocusing to give fair and equal weight to genuinely happy moments to give a greater perspective on your life.
 
4) AMPLIFY:

Knowing that it simply takes more to remember positive experiences, pay extra attention to good things that happen.

Perceived negative experiences are quickly transferred and stored into your long-term memory. Positive ones require more active effort to remember clearly.

So take a few more seconds to fully enjoy that hug. Really savor that sunset. Really take in that loving compliment.

Focus on the feeling of happiness, joy or peace in beautiful moments throughout the day to amplify them in your mind.

It’s not about how long you enjoy that experience, but how deeply you enjoy it that matters.

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If you’re ready to deepen your self-love, step into your power, transform your mind, tune into your inner wisdom, live your purpose and embody your highest self…

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Have you ever walked into a space and got a really good vibe?

My bet is that the place felt harmonious, balanced and tranquil in one way or another.

On the other hand, have you ever entered a space and got a really heavy vibe? Perhaps you can’t place your finger on exactly what it was that you felt, but just that something was thick?

From an energetic perspective, what you may have felt in the latter can be explained by what Vedic traditions call tamas— the energy of dullness and inertia.

WHAT IS THAT “VIBE?”

An abundance of tamas in an environment can be experienced as a palpable sense of darkness, heaviness, lethargy or negativity in a space. The energy may feel thick or stagnant.

Now— tamas isn’t necessarily a bad thing. It’s simply a natural quality of energy. It’s one of three qualities of matter (Triguna,) along with rajas, the dynamic energy of activity, and sattva the energy of purity.

One explanation as to how tamas can accumulate in a space is from a shift in the organic balance of the five elements of nature—the Pancha Maha Bhutas, of earth, water, fire, air and space— towards an excess of the earth element.

Too much earth element, or tamas, in an environment makes things feel heavy, dull, dark, stagnant, or negative.

This tamasic energy is essential in some places— such as the bedroom as we need this heavy, dull energy to help us sleep at night!

However, too much tamas in a space can be felt through the senses and can influence the mind and make us feel lethargic, heavy and quite frankly, down, negative or depressed.

7 VEDIC PRACTICES FOR CLEARING & UPLIFTING YOUR SPACE

Whether you want to encourage more positive energy into your home or you seek some tools to shift the vibe of a dull or stagnant space, here are some tips to promote peace, balance and sattva in any environment.

1. CLEAN AND CLEAR

Start by simply cleaning up the space. Dust and debris are said to be tamasic in nature and attract a dull, lethargic and heavy energy.

Wiping down all surfaces, taking down cobwebs and sweeping up any debris is a key step to clear the energy in your space.

2. OPEN UP AND LET THE SUNSHINE IN

Tamas naturally has a cold, dark and damp quality to it.

To dispel this darkness, open up the windows, allow some fresh air to circulate and invite the sunshine in!

Make a habit of every morning opening up the curtains and allowing the morning sunlight to enter into your home.

Light drives out darkness and has an uplifting effect on both your mind and your space.

3. LIGHT UP INCENSE

Burning incense helps clear out any dense energies in a space and purify the air element (Vayu Bhuta,) which has an uplifting effect on the senses.

Natural incense made of sacred plants, resins and herbs emanate a divine fragrance known to attract positive energies, promote a balanced and peaceful atmosphere and cultivate Sattva in the mind.

Alternatively, you can diffuse or burn the natural aromas of essential oils from auspicious plants like rose, jasmine, sandalwood or frankincense.

Tip: Make sure the incense you are burning is natural and not chemical based!

4. LIGHT A LAMP

In Vedic traditions, it is common practice to light an oil lamp known as a deepam or diya, in the home every morning and evening. 

Lighting a candle or deepam naturally drives out darkness (tamas,) in any space and attracts pure and positive vibrations (sattva.)

By lighting a lamp, we purify the fire element in the surrounding environment and invoke auspiciousness, goodness and purity into the space. This light illuminates the mind and brightens the senses.

5. BURN CAMPHOR OR SACRED RESINS

Camphor is like the “sage” of the Vedic tradition.

It symbolizes a strong connection with the sacred. It offers an ethereal and divine feeling of tranquillity.

When burnt or diffused, its fumes are said to possess the power to redefine your surroundings by releasing healing energies, dissolving dense energies and magnifying positive ones.

Alternatives: As another option, you can burn Sambrani (gum benzoin,) frankincense or myrrh resin for a similar effect.

6. SACRED SOUND (MANTRA)

Chanting of Sanskrit mantras is a powerful way to clear the energy of a space and raise its energetic vibration. These powerful and healing sounds break apart stagnant or heavy energies in an environment and transform our state of mind.

Any mantra you connect with can be useful— below are two excellent mantras you can use to remove obstacles and enliven the energy of your physical space.

Ganesha Mantra: Om Gam Ganapatayai Namaha

Gayatri Mantra:
Om Bhur Bhuvah Swaha
Tat Savitur Varenyam
Bhargo Devasya Dheemahi
Dhiyo Yonah Prachodayat

Bonus: You can play mantras or mantra-based music softly in the background of your home throughout the day or night to infuse your space with divine sound vibrations and maintain its positive energy!

7. RING A BELL OR BOWL

Ringing a bell creates sound waves that drive out negative energy— an ancient practice commonly found in Vedic ceremonies and Hindu temples that is known to sanctify all five elements in any space.

You can also use a Tibetan singing bowl or Tingshas to create a healing effect with gentle vibrations that can be felt on both a physical and spiritual level.

Bonus: As a daily practice, you can ring a bell or singing bowl when you light a lamp on your altar every morning or evening.

With these simple practices, you can clear, balance and energize your personal spaces, enlighten your atmosphere and awaken peace in your mind, heart and home!

Living in alignment with nature’s rhythms and cycles is key to cultivating inner balance, robust health and optimizing every area of your life.

There is a natural ebb and flow within the natural world, including within your own body and mind.

According to Ayurveda, the three bio-energies, Vata, Pitta and Kapha are natural forces that govern the rhythms of life at large as well as your own biological life.

Each bio-energy or Dosha, is activated at different parts of the day making certain activities more natural, easy and effective at particular times of the day.

By understanding these forces, you can tune into the inherent rhythms of nature, and make informed choices to help steer your life towards health, harmony and happiness.

WHICH DOSHA IS ACTIVE AT WHAT TIME OF THE DAY?

According to Ayurveda, each four-hour time period is dominated by one of the three bio-energies and thus influenced by the qualities of that Dosha.

These time periods are known as Vata Kala, Pitta Kala and Kapha Kala.

They are each activated twice-daily – once from dawn to dusk and then repeat again once from dusk to dawn.

In other words, there’s a Vata, Pitta and Kapha time of day and a Vata, Pitta and Kapha time of night.

The following Doshas govern the following times of the day and activate the unique energies of that Dosha:

• 6:00am – 10:00am = Kapha Kala
• 10:00am – 2:00pm = Pitta Kala
• 2:00pm – 6:00pm = Vata Kala

And then they repeat again through the night:

• 6:00pm – 10:00pm = Kapha Kala
• 10:00pm – 2:00am = Pitta Kala
• 2:00am – 6:00am = Vata Kala

Note: These exact times of each Kala can vary based on the season you’re in and the sunrise/sunset times of your specific location.

You can support your biological rhythm and optimize all realms of your life by aligning your daily activities such as when you wake up, exercise, work, eat and sleep to nature’s rhythms.

THE AYURVEDIC DAILY ROUTINE

The Ayurvedic daily routine known as Dinacharya is a powerful step to bring radical change in body, mind, and consciousness.

• Dina = Day
• Charya = routine/regimen

The optimal times for all daily activities such as self-care, exercise, meals, work, communication, play, sleep and more are all outlined through the daily Ayurvedic routine.

The various self-care practices help to establish balance in our constitution, help prevent disease and keep the channels of the body clear.

Living our daily life in alignment with nature’s rhythms regularizes our biological clock and in turn supports all body systems from digestion to hormones to stress levels and beyond.

DAILY HABITS TO ALIGN YOUR DAY WITH NATURE AND OPTIMIZE YOUR LIFE

1. Wake up early (Brahma Muhurta)
   
   Waking up during Vata Kala by or before 6 am is considered the optimal time to awaken as the energetic qualities of nature and in the body reflect those of Vata– light, clear, energetic and expansive.
   
   Hitting the snooze button and sleeping into Kapha Kala, after the sun rises, we may find it harder to get up and rolling and bring the energetic qualities of Kapha with us into the day making us feel groggy, heavy, lethargic, slow and dull.
   
   Early rising gives us a clear, fresh start and an energized start to the day!
   
2. Morning self-care and exercise practices (Dinacharya)
   
   Kapha Kala (between 6-10 am,) is a great time to nurture, nourish and cleanse the body.
   
   This time of day is also considered the most ideal time for exercise to counteract some of the dull, heavy Kapha energy from sleep and to energize the body and mind for the day.
   
   Daily Ayurvedic self-care practices such as tongue scraping, oil pulling, dry body brushing, self-oil massage, a daily yoga practice etc are a great place to start!
   
3. Eat a light, simple breakfast
   
   During Kapha Kala, our digestive power tends to be more sluggish and slow.
   
   Eating a light, easy to digest and generally well-spiced breakfast gives us the energy we need to start the day without overwhelming the digestive system too early in the day.
   
   Fresh ginger tea is a great way to kindle digestion during the morning to keep us feeling light, fresh and clear all day!
   
4. Enjoy your largest meal at midday
   
   When the sun is at its peak in the day around noon, our body’s inner fire is a also at its peak.
   
   During Pitta Kala, around midday, our digestive fire (Agni,) appetite, digestive secretions, assimilation power and metabolism are strongest.
   
   Unlike how many western populations eat (large breakfast, tiny lunch of soup or salad and massive dinner,) Ayurveda says we are biologically equipped to have our largest, most dense and substantial meal at midday!
   
5. Eat a light, easy to digest dinner
   
   As the vibrant energy of the sun begins to set throughout the day, our digestive fire also begins to reduce.
   
   Generally, dinner is the lightest meal of the day according to Ayurveda.
   
   Soups, light vegetable dishes or a smaller version of lunch is a great dinner.
   
   It should be eaten towards the end of Vata Kala or at the beginning of Kapha Kala (generally between 5-7 pm) for the best digestive effect and for digestion to not interfere with sleep.
   
6. Go to bed early
   
   Since the qualities of Kapha (heavy, lethargic and dull,) are most supportive of a good night’s sleep, Ayurveda advises going to bed during Kapha Kala by or before 10 pm (or by 11 pm at the latest!)
   
   After 10 pm, we go through a second Pitta period, which can ignite a “second wind” of Pittas energy, motivation, organization and hunger making it difficult to fall asleep the later it gets.
   
   Going to bed early helps us fall asleep, stay asleep and wake up feeling refreshed the next day!

By aligning your daily habits to nature’s rhythms, and with the help of these six basic tips, you have the ancient Ayurvedic wisdom to truly optimize your health, happiness and success in all areas of your life!

If you’d like to dive deeper into this subject of self-care, self-healing and the Ayurvedic daily routine:

DIVE DEEPER WITH A PRIVATE AYURVEDIC ASSESSMENT & CONSULTATION

Contact us to book a private Ayurvedic Assessment and Consultation to determine your unique mind-body type, receive an assessment of your current condition and develop a customized wellness plan with unique nutrition guidance, daily routine, treatments, herbal remedies, and more to experience greater vitality and support sound sleep!

Sleep (Nidra), is considered one of three pillars of good health according to Ayurveda. It is equally as important as diet in sustaining health and vitality.

Ayurveda offers invaluable tools, practices, routines and remedies to give you a better night’s rest.

The Ayurvedic evening routine known as Ratricharya, is a key step to bringing radical change in body, mind, and consciousness.

• Ratri = night
• Charya = routine/regimen

Having a regular evening routine attunes the body’s rhythms to nature’s cycles— the sleep-wake cycle, digestive cycle, hormonal cycle and more for greater health and vitality.

The Ayurvedic evening routine includes various self-care practices to live in alignment with nature’s rhythms, regularize the body’s biological clock, brings balance to the nervous system and hormones, calms the mind, prevents disease and supports a restful night of sleep.

THE UNDERLYING CAUSE

According to Ayurveda, we must consider the underlying cause of each health complaint, such as poor sleep patterns, and treat not just the symptoms, but the underlying cause behind the symptoms.

While remedying poor sleep patterns, we must also consider what is causing the sleep disturbances to begin with, and address those factors also.

Consider the following, and make lifestyle adjustment when applicable:

• Are you getting enough exercise during the day?
• Are you waking up early enough in the morning?
• Are you napping during the day?
• Are you supporting your mental health and do you feel like you have the tools to process your thoughts and emotions in a healthy way?
• Which direction do you sleep? Ayurveda recommends sleeping facing east!
• Do you have a Vata or Pitta dosha imbalance?

Don’t know your predominant dosha type? Email us for a free online quiz to determine your unique mind-body type!

WHEN’S BED TIME?

According to Ayurveda, at different times of the day, the three bio-energies, also known as the doshas, are activated.

Ayurveda suggests that the best time to sleep is between 9:00-10:00pm during “kapha time,” or kapha kala, when the elemental qualities most conducive for sleep are most active.   

After 10:00pm pitta time, known as pitta kala, kicks in and many people notice a “second wind” of energy, motivation and munchies (all pitta qualities,) around that time— hence the importance of sleeping by or before then.

RITUALS FOR A GOOD SLEEP (Nidra)

1 Hour Before Sleep

• LET THE “SUN” GO DOWN IN YOUR HOME: Dim the lights, turn off technology and put your phone away. Our natural sleep chemical melatonin starts to activate with less lighting which helps naturally put us to sleep. Strong, harsh and blue light prevents melatonin from activating.
  
• AVOID EXERCISE, WORK OR DIFFICULT CONVERSATIONS: Avoid stimulating the body and mind.
  
• TRY MOON BATHING: Go out under the night sky and bathe in the light of the moon. This ancient practice is known to harmonize our natural sleep-wake cycle, balance hormones, calm excess pitta, cool the body and mind and let you sleep soundly (especially in summer months!)
  
• PRACTICE RESTORATIVE YOGA: Relaxing and restorative yoga poses like Viparita Karani, also known as Legs Up the Wall, or Supta Baddha Konasana, or Reclined Bound Angle Pose, are known to relieve tension in the body and soothe the nerves, senses and mind to unwind for sleep!
  
• MAKE A SLEEPY TIME WARM AYURVEDIC DRINK: If you know you have trouble sleeping prepare and enjoy the warm drink suitable for your predominant Dosha type below:
  
  • VATA: Boil ¼ tsp ground nutmeg in 1.5 cups raw organic milk or almond milk for 2-3 minutes.
    
  • PITTA: Boil 3-5 cardamom pods in 1.5 cups raw organic milk or almond milk for 2-3 minutes.
    
  • KAPHA: Boil ¼ tsp dried chamomile in 1 cup water for 2-3 minutes.

Right Before Sleeping

• RUB SESAME OIL ON THE BOTTOM OF YOUR FEET (Pada Abhyanga): Many nerve endings are in the bottoms of the feet. This practice helps soothe and ground Vata commonly responsible for not being able to sleep.
  
• PUT A FEW DROPS SESAME OIL ON THE CROWN OF YOUR HEAD (Shiro Abhyanga): An excellent treatment for soothing Vata by calming the nerve endings in the crown of the head.
  
• PUT 1-2 DROPS OF SESAME OIL IN EACH EAR (Karna Purana): Again, sealing the top end of the nervous system through the ears (another seat of Vata.) An excellent regular treatment for tinnitus also!
  
• SPRAY LAVENDER ESSENTIAL OIL ON YOUR PILLOW: Lavender calms Vata and Pitta in the mind and soothes the senses helping you to fall asleep.

If you still have trouble sleeping consider adding the following:

• Use earplugs and an eye cover to withdraw the senses (Pratyahara)

• Listen to a guided Yoga Nidra track to help you fall asleep

• Play water sounds or white noise on low volume – it soothes the nervous system. It’s the same sound we heard inside the mother’s womb!

DIVE DEEPER WITH A PRIVATE AYURVEDIC ASSESSMENT & CONSULTATION

Contact us to book a private Ayurvedic Assessment and Consultation to determine your unique mind-body type, receive an assessment of your current condition and develop a customized wellness plan with a unique nutrition guidance, daily routine, treatments, herbal remedies, and more to experience greater vitality and support sound sleep!

Ayurveda is a science of bio-individuality— meaning no two people are alike, therefore no two diets should be alike.

There is an ancient quote that states “one person’s food is another persons poison,” implying what could be nourishing to you, may not be nourishing for another (including your family members!)

So how to cook healthy, Ayurvedic meals for your whole family when you may have a different constitution or predominant Doshas, and therefore different food requirements?

Here are a few tips to manage cooking for your multi-doshic family to create more ease, peace and health in your cooking to nourish the whole family.

1) Cook According to Ayurvedic Principles

Many principles of Ayurvedic cooking are universal and beneficial, regardless of your body type.

Start by simply home-cooking with fresh, organic, natural, wholesome and simple foods.

Preparing your family’s meals with the basic Ayurvedic principles of including all six tastes (sweet, sour, salty, pungent, bitter and astringent,) making lunch the largest meal of the day, taking digestive aids or teas with your meals and avoiding drinks at mealtimes is beneficial for everyone and a great place to start!

2) Incorporate More Tridoshic Foods

Prioritize ingredients that are good for all Doshas, (or yours and your family members.) Many foods, in the right portion, are balancing for all Doshas.

Some of these foods include: basmati rice, yellow split mung dal, asparagus, green beans, tofu, cilantro, and ghee are all examples of tridoshic foods that can nourish everyone.

Stocking your kitchen with these foods and preparing meals regularly with these ingredients is a sure way to satisfy the unique needs of each family member.

3) Eat according to the Season

In Pitta season (hot,) our Pitta is more likely to go out of balance. In Vata season (cold and dry,) our Vata is more vulnerable. In Kapha season (cool and damp,) our Kapha naturally increases.

Since the elements of our environment affect us and our family members equally, eating according to the season (or at least keeping the season in mind,) by eating foods that pacify the predominant dosha of each season can help nourish everyone at once.

4) Garnish, Season & Side Dish for the Individual

Cook for the group, but garnish for the individual.

After the meal is prepared and cooked, prepare people’s individual plate the specific garnishes, seasonings, flavours, sauces or easy side dishes needed to fulfil the macronutrient and favoured tastes needed for each person.

It could look something like this for the various Doshas in your house:

• For the Vatas: Adding a drizzle of ghee, a squeeze of lemon and a dash of tamari, enjoying a quick slice of sprouted grain bread as a side or finishing the meal with a ginger tea.
  
• For the Pittas: Garnishing their food with fresh herbs like cilantro or mint, adding a spoonful of premade coconut chutney, a side of fresh cucumber slices and seasoning with less salt. They might enjoy their meal with mint tea.
• For the Kaphas: Starting their meal with a ginger tea. Seasoning their plate generously with hot spices like chilli, black pepper, or enjoying a rice cake as a light, instant and easy side dish.

5) Portion size for the individual

Making the same meal for everyone, simply portion out more the various foods based on the individual’s unique macronutrient needs.

• For the Vatas: Vatas main energy sources are carbohydrates and healthy fats. Make half of their plate carbohydrates (grains, pasta, starches etc,) and be sure they are getting enough healthy fats by adding a slice of avocado or a drizzle of olive oil over their foods.
  
• For the Pittas: Pitta runs on protein, secondly, carbs and also bitter and astringent vegetables (they also need much fewer oils and fats than Vatas!) Make their plate with a higher dose of protein, then an equal amount of carbohydrates and vegetables.
  
• For the Kaphas: Kaphas thrive with more vegetables, greens, bitters and spices, and significantly fewer carbohydrates than Vatas or even Pittas. Fill the Kaphas plate with half vegetables and the other half of the plate with one-quarter carbohydrates, one-quarter protein and no added oils or fats (other than what you may cook with.) Use spices and herbs generously!

6) Cook Separate Meals Only as a Last Resort

It’s unrealistic and unsustainable to continually cook separate meals for each person in your household.

You may only consider this as a last resort or only if acute conditions are present, like when someone in the family is sick or crossing a stronger imbalance that needs to be taken greater care of.

This may look like cooking a simple vegetable soup when someone in the house has a cold— serving that as the full meal for them, and as a side dish for the remaining family members who might eat something more substantial in addition to the soup.

Only in these cases, it can be helpful to make a separate meal for them to help them cross what they need to and bounce back to health more quickly and easily.

6) Cook with love!

Ultimately, by cooking with love, care and intention and allowing your intuition first and foremost to inform your cooking, you’re sure to meet the unique needs of all your family members.

I mean, LOVE really is the greatest medicine, after all. Isn’t it? 💖

According to Ayurveda, what we put onto our bodies matters just as much as what we put into them.

Our skin is our largest organ. It is highly absorptive and whatever goes onto our skin, within seconds is absorbed into our bloodstream and later on into our deeper tissues and organs.

Most commercial body care products are filled with harmful chemicals, carcinogens, and toxins that are harmful to our health.

According to Ayurveda, the general rule with body care products is:

If you can’t eat it, don’t put it on your skin.

THE IMPORTANCE OF NATURAL PRODUCTS

Ayurveda doesn’t advocate for the use of harsh and drying commercial soaps as they strip the natural oils of the skin that naturally keep the skin hydrated and protected from the natural elements.

Traditionally, Ayurvedic natural herbal powders were homemade and used as a way of naturally cleansing, toning and rejuvenating the skin without over-drying or absorbing any toxic chemicals through the skin.

Benefits of Ayurvedic herbal body washes:

• 100% natural
• A healthier alternative to commercial soaps
• Purifies and rejuvenates skin
• Gently detoxifies and tones the skin
• Exfoliates dead and dull cells
• Enhances skin complexion
• Imparts glow to your skin leaving it soft and supple
• Divine fragrances uplift the senses

The following recipes are easy, natural and tridoshic – meaning they are good for all Ayurvedic body types.

Fragrant Cinnamon Rosella Body Wash Powder

This fragrant, Ayurvedic bathing powder gently detoxifies and tones the skin. Anti-oxidants present in this powder provides anti-ageing boost while simultaneously rejuvenating the skin.

INGREDIENTS:

• 1.5 cups Whole Green Mung Bean Powder
• 3/4 cup Rice Flour
• 3 Tbsp Cinnamon Powder
• 3 Tbsp Rosella Powder or White Turmeric Powder

METHOD:

Either purchase the ingredients in powder form or in whole dried form and grind in a grinder or high-speed blender/food processor. Store in an airtight container.

Cleansing Triphala Body Wash Powder

A classic Ayurvedic formulation of the three Indian superfruits: Haritaki, Amalaki and Bibhitaki, Triphala is rich with vitamin C and has antioxidant, anti-inflammatory and antibacterial properties to keep the skin supple, protected and revitalized. It protects the skin from environmental damage and also acts as a natural toner to flush toxins from deep within the skin’s layers.

INGREDIENTS:

• 1.5 cups Whole Green Mung Bean Powder
• 3/4 cup Rice Flour
• 1/4 cup Triphala Powder
• 5 drops essential oil of your choice* (optional)

METHOD:

Either purchase the ingredients in powder form or in whole dried form and grind in a grinder or high-speed blender/food processor. Store in an airtight container.

• For Vata: Add 5 drops of lavender or frankincense essential oil*
• For Pitta: Add 5 drops rose or jasmine essential oil*
• For Kapha: Add 5 drops cedar or eucalyptus essential oil*

OPTIONAL ADD-ONS

The following ingredients can be applied to either of the above body wash recipes based on your unique skin type or the season to counteract their opposing elements.

• For dry skin: Mix fresh at the time of use with 1 tbsp coconut milk or raw, organic, unsweetened cow yogurt.
  
• For normal and oily skin: Add 1 tsp rosewater or honey per use.

DIRECTIONS FOR USE

Use in place of commercial soaps twice weekly, by mixing enough herbal powder with water in your hand to make a thick paste. Apply like soap to the entire body and leave on 1-2 minutes then rinse off well. Use approximately 1 tbsp dry powder per use.

Make a big batch in advance and store in a cool, dry place for up to 2-4 weeks.

EXTRA TIPS & ALTERNATIVES

If the above powdered formulas are a bit rough on your skin, reduce the frequency to once weekly or add a few drops of organic oil suitable for your Dosha type to the powder right before use.

As a non-powder and alternative, boil 2 tbsp Triphala powder with 1 tbsp whole flax seeds in 1L of water. Reduce to 750mL, strain the flax seeds and sediment and use as a liquid Ayurvedic body wash alternative.

With love, awareness, and nature’s care – something as simple as taking a shower can be transformed into a divine ritual of sacred self-care.

Have you tried these recipes? We’d love to hear your feedback or if you have any questions! Let us know in the comments below.

Sometimes the environmental threats that our beautiful planet is facing can feel overwhelming. You might read about the current state of affairs and reach a point where you go: “where do I even start?”

Starting with your own personal health and well-being is a great place to begin! Now, more than ever, it is so important to practice holistic self-care and love. Ayurvedic living allows us to re-establish a loving connection with not only our health but the natural world as well.

Here are a few reasons to dive deep into Ayurvedic living if you desire to be a loving steward to the world and the living beings and plants we share it with.

1. SELF CARE = COLLECTIVE CARE

When we take care of ourselves and are mindful of what we choose to put in or on the outside of our bodies, we avoid buying into a system that is ravaging the health of animals, humanity, and our planet.

By choosing to love, nourish, and take care of our bodies through the wisdom of Ayurveda, we are sending out a ripple effect of collective care into the universe. Learning, living, and sharing the wonderful benefits of Ayurvedic wisdom creates a healthier planet for us all.

2. AYURVEDA IS THE SCIENCE OF LIFE

Ayurvedic wisdom tells us that in order to have harmony within our own bodies, we need to also be in harmony with the 5 elements of nature: earth, water, air, space, and fire. This means that a strong and healthy connection to the natural world is quite necessary for living an Ayurvedic lifestyle.

How can you live in a more harmonious relationship with nature?

Try to incorporate taking a daily nature walk into your schedule. No screens, no phones- just your body wandering through the trees. A journal could be lovely for finding a quiet spot to release some of your thoughts into and if you love writing it could give you more motivation to get outside every day. There is something so soothing and peaceful about being alone in nature without any distractions from our commitments or to-do list, and it really allows us to fully connect with the five elements.

Ayurveda involves incorporating habits into our lives that align us with nature’s rhythm and cycles.

Our sleeping patterns have an immense effect on the wellbeing of our physical and mental health. Ayurvedic living recommends being asleep in the hours before midnight because it is more restorative. From the hours of 2:00 AM – 6:00 AM, the Vata dosha begins to stir, causing a lighter, more dream-filled, and less restorative sleep.

Ayurveda recommends putting away technology and staying away from any artificial light an hour or so before bedtime. This helps to align your body with the cycle of the sun so that it settles down for a deep and restorative sleep.

3. AYURVEDA IS A COMPLETELY NATURAL WAY OF LIVING

The three doshas in Ayurveda align with the Earth’s elements. Vata is a constitution of air and ether, pitta is fire and water, and kapha is earth and water.

Our bodies are made up of these three biological energies. Learning about your own personal dosha illuminates the pathway towards health and vitality by providing a blueprint for creating balance within our mind, body, and spirit. When we are out of touch with nature, it’s difficult to foster a healthy balance with our doshas.

An Ayurvedic lifestyle includes eating whole or minimally processed foods, meaning that the amount of waste produced from eating is little to none and can generally be composted back into the ground. This makes it easy to avoid buying food wrapped in unnecessary packaging that goes into a landfill.

Ayurveda also recommends using natural medicines from plants and healing herbs instead of prescription medication filled with chemicals toxic to the body. For example, turmeric is known for it’s antioxidant and anti-inflammatory properties. Ashwagandha is another completely natural herb well known for its anti-anxiety and calming effects on the body.

It is so important to be mindful of where our food came from and to ask questions.

Who produced it? What effects did it’s production have on our planet? Was it grown organically to preserve its nutrients or with toxic pesticides?

One of the best ways to avoid asking those questions is by connecting with the land and creating an organic garden to grow your own fruits and vegetables. By doing so, there is virtually no waste or greenhouse gases produced. And best of all, you get to create and nurture a loving connection between you and the Earth as you tend to and take care of it. 

If you care about the environment and want to invest in not only your physical well-being but the planet’s as well, Ayurvedic wisdom will allow you to live in harmony with nature and with yourself.

Join us for our upcoming 6-week sacred journey with the Essence of Ayurveda Online Immersion. Spots are filling up fast and there’s no better time than right now to invest in love, health, and vitality for yourself and the world. We can’t wait to see you there! 

For many of us, self-care feels like a luxury. For some of us, we have come to believe that self-care is selfish, or that self-love is conceited or vain.

We challenge that opinion.

We believe that self-care is world care.
We believe in filling our own cup, so that we have something to give.
We believe that the more we can care for ourselves, the more we can care for the world.

Taking care of ourselves is the greatest gift we can give our families and communities— because we give them the best, most full and balanced version of ourselves.

Self-care has to begin with self-love. And self-love is essential for a balanced, healthy and vibrant life and world.

DEVELOPING YOUR AYURVEDIC DAILY ROUTINE

Developing an Ayurvedic daily routine (Dinacharya) is necessary to bring radical change to our body, mind, and consciousness.

This daily routine of sacred self-care practices helps establish inner balance. It regularizes our biological clock, supports all body systems from thriving digestion to balanced hormones, abundant energy levels, improved sleep and beyond.

These self-care practices generate self-esteem, self-love, happiness, and vitality to promote healing and harmony in the body and mind.

1. WAKE UP EARLY

Waking up early, either with or before the sun rises (ideally between 4:00-6:00am, or at least by 7:00am) syncs the body’s biological rhythms with nature’s rhythms. Waking up early gives energy to the body, brings mental clarity, motivation, inner peace and freshness to the senses.

2. START YOUR DAY WITH POSITIVITY

Allow the first thought of the day to be positive to set the intention and empowered sense of direction for the remainder of the day.

Upon waking, sit up in bed and…

• Set a positive intention for the day
• Say thank you for a new day and think of all the things you feel grateful for
• State a positive affirmation or chant mantra
• Invoke Spirit or say a personal prayer for all beings

• 

3. TONGUE SCRAPE (Jihwa Prakshalana)

An ancient Ayurvedic self-care practice that helps protect against mouth diseases, stimulates the internal organs, helps digestion, and removes undigested food waste bi-products and bacteria.

Using an Ayurvedic tongue scraper, (or the side of a metal spoon if you don’t have,) gently but firmly scrape the tongue from the back of the tongue to the front 7-14 strokes. This should be done after brushing your teeth.

4. OIL PULLING (Gandusha)

A timeless practice known to strengthen teeth and gums, protect against mouth diseases, detoxes the blood, reduces toxins in the body, oil pulling is an easy addition to your morning routine.

Hold 1-2 tsp of organic oil in the mouth, swish it around and pull it through the teeth. This can be done for 3-15 minutes, however the longer you swish, the greater the benefits. Don’t swallow this oil. When finished, spit the oil into the trash, not the sink which can clog your plumbing! Finish by gently massaging the gums with a finger.

Best oils for the Doshas:

• VATA = Sesame Oil (can add a drop of lemon essential oil)
• PITTA = Coconut Oil (can add a drop of peppermint essential oil)
• KAPHA = Sesame Oil (can add a drop of cinnamon essential oil)

5. DRY BODY BRUSHING (Garshana)

Dry brushing improves circulation, promotes lymphatic drainage, reduces water retention, removes toxins, reduces cellulite, improves skin tone and texture, boosts immunity, and energizes the body and senses.

It should be done before showering on dry skin with a dry bristle brush or an exfoliating glove.

Massage and sweep your entire body, excluding your face, chest, and heart. Avoid sensitive areas and anywhere the skin is broken or inflamed. Long, vigorous strokes over the long bones. Do big, clockwise circle motions over the belly and gentle figure-eight motions around the breasts. Always stroke towards the heart.

6. SELF-LOVE OIL MASSAGE (Abhyanga)

Regular practice of Abhyanga, self-massage facilitates the release of toxins that may have accumulated during the night, improves circulation, promotes lymphatic drainage, boosts immunity, energizes the body, lubricates the joints, calms the nerves, benefits sleep and makes the skin and hair soft and luscious.

With warm organic oil, massage your entire body with love, care and patience for 10 (or more) minutes. Begin with the head and face, use long, slow strokes on the long bones of the limbs and circular strokes on all the joints. Always massage towards the direction of your heart.

Massage the abdomen and chest in broad, clockwise, circular motions. Follow the path of the large intestine; moving up on the right side of the abdomen, then across, then down on the left side Massage gently in a figure-eight motion around the breasts. Finish the massage by spending at least a couple of minutes massaging your feet.

If possible, leave the oil on for 5-30 minutes so that the oil can absorb and penetrate the deeper layers of the body.

• VATA: Sesame or almond oil (can add a drop of lavender, sandalwood or frankincense essential oil.)
• PITTA: Coconut or sunflower oil (can add a drop of peppermint, jasmine or rose essential oil.)
• KAPHA: Sesame, corn or mustard oil (can add a drop of eucalyptus, cinnamon or juniper essential oils.)

7. BATHE & PURIFY

Now enjoy your shower or bath! Bathing is cleansing and refreshing. It removes impurities and fatigue, brings energy to the body, clarity to the mind, and purity to your life. It cleanses the aura and rinses away any stagnant energy from sleep.

Be sure to use only natural care products. The skin is the largest organ and is very absorptive, so be sure to use only natural shampoos, conditioners, soaps, skincare, deodorant and body care products to avoid inviting unwanted chemical toxins into the body.

• VATA: Warm Shower
• PITTA: Cool Shower (or warm if needed, but try to end with cool water)
• KAPHA: Hot Shower (try contrast bathing with  2-3 mins hot, 1 min cold and repeat)

8. HYDRATE

Sip a big glass of room temperature or preferably warm water to cleanse, purify and kickstart the body’s vital systems for the day. This cleanses the GI tract, flushes the kidneys, and stimulates peristalsis.

It is not ideal to start the day with tea or coffee, as this can strain the kidneys, stress the adrenals, cause constipation, and is habit-forming.

9. BREATHWORK & MEDITATION

Pranayama is the invaluable breathing techniques in yoga that aim to control, balance and slow down the mind. What we do to the breath, we do to the mind. So breathe slowly, mindfully and peacefully to establish a calm state of mind. Meditation helps concentrate our awareness and focus the mind— allowing us to experience greater states of peace, harmony and balance in our day.

• VATA: Ujjayi or Nadi Shodhana Pranayama
• PITTA: Nadi Shodhana or Sheetali Pranayama
• KAPHA: Ujjayi or Khapalabhati Pranayama

10. YOGA POSES (Asana)

Do at least 15 minutes of yoga poses (Asana) designed to balance your Doshas to open, strengthen and prepare the body for the day ahead.

Regular exercise, especially yoga, improves circulation, strength, and endurance. It helps one relax and have sound sleep and improves digestion and elimination.

Discover the right type of yoga for your unique mind-body type (Dosha).

11. EAT A LIGHT, NOURISHING BREAKFAST

Ayurveda recommends simple, wholesome, natural plant-based foods. Breakfast is considered the lightest meal of the day in Ayurveda. Nourish your body with breakfast foods most balancing for your Dosha.

12. LIVE LIFE WITH LOVE & AWARENESS

Both Ayurveda and Yoga teach us to live life with Love as our compass and present moment-to-moment awareness. Remain a witness to each and every moment. Allow each moment to come, and go naturally. Without attaching to pleasurable moments and in times of doubt or confusion of how to act in the world, ask yourself “what would Love do?” Do that.

13. EAT YOUR MAIN MEAL AT MIDDAY

Our inner biological rhythms are a reflection of nature’s rhythms. When the sun is at its hottest and highest— at midday, our own digestive fire, also known as Agni, is also at its strongest. It’s best to eat your largest meal at midday when the digestion fire is strongest.

14. SELF-CARE / SPIRITUAL PRACTICE AT SUNSET

Both sunset and sunrise times (Sandhya Kalas,) are considered auspicious times for spiritual practices due to the increased amount of prana, or life force energy present at that time. These times are not merely symbolic but are mathematically auspicious times of the day with a unique cosmic influence on our individual psychology.

This is a great time for:

• Meditation
• Yoga Asana
• Journaling or self-reflection
• Nature walk
• Sungazing
• Prayer, chant mantra, uplifting music

15. EVENING & SLEEP ROUTINE (Ratricharya)

A night-time routine attunes our biological rhythms to nature’s cycles— the sleep-wake cycle, digestive cycle, hormonal cycle and more for greater health and vitality.

• Try to sleep between 9:00-10:00pm or by 11:00pm at the latest.
• No technology, stimulation, work or difficult conversation minimum 1 hour before bed.
• If you have trouble sleeping:
  • Use earplugs and an eye cover to soothe the senses
  • Spray lavender essential oil on the pillow before sleep
  • Practice Yoga Nidra and let yourself fall asleep
  • Massage sesame oil on the feet and put socks on

SELF CARE STARTS WITH SELF-LOVE

If you read all this and thought “that sounds nice, but I don’t have time/energy/the luxury of doing all that,” don’t worry about doing it all and getting it all right.

Build up gradually start by introducing one or two new things at a time and build up from there. Make it manageable and be kind to yourself. Don’t try to do everything at once.

If you’d like to dive deeper into this subject of self-love, self-care and self-healing:

DIVE DEEPER WITH A PRIVATE AYURVEDIC ASSESSMENT & CONSULTATION

Contact us to book a private Ayurvedic Assessment and Consultation to determine your unique mind-body type, receive an assessment of your current condition and develop a customized wellness plan with unique nutrition guidance, daily routine, treatments, herbal remedies, and more to experience greater vitality and support sound sleep!

As yogis, our practice does not end after Savasana and “Namaste.”

Yoga means “union”. Yoga is not something we do, it’s not a place that we go.

Yoga is a state of being. It is to embody the very essence of unity.

May we dedicate our practice first and foremost to filling ourselves – with compassion, presence, healing, clarity and love– but NOT stop there.

May we devote our practice to something bigger – to a cause greater than just ourselves. May the benefits of our practices expand beyond just the wellbeing of our bodies, our minds and our hearts.

May our yoga practice inform and inspire us to live our yoga. To speak up, act, and respond to the injustices of the world from a place of love, compassion, courage and righteousness.

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.”
– Martin Luther King Jr.

May we meditate– not to close our eyes to the pain in the world but to open our hearts.

To see clearly the suffering and oppression of others and how we can best respond in the name of dharma, love and unity.

May we reflect on who we truly are, the greater purpose of our life and the ways in which we can truly serve the world.

May we act from the place of courage that yoga inspires within us to look within and see the ways in which we unconsciously participate in the oppression, pain and suffering of others.

“If one has courage, nothing can dim the light which shines from within.”
– Maya Angelou

May we truly look within and heal the wounded parts of ourselves and dissolve the thoughts and behaviours within us that not only perpetuate but benefit from the broken systems that oppress, discriminate against and abuse our black world family.

May we not just practice yoga, but truly embody it.

Today we are remembering this important truth…

We cannot truly be free until we are all free.

Your liberation is our liberation.

“We are here on the planet Earth to live, grow up and do what we can to make this world a better place for all people to enjoy freedom.”
– Rosa Parks

Beyond our own self-reflection, educating ourselves and the transformation of our own consciousness, we all have a unique language of compassion and specific skills, talents and ways of actively serving and participating in this time of urgent global change.

For some us that may mean donating funds, for others it means to join in peaceful protest, for another it could mean signing petitions, having important conversations with family or friends or voting with your dollars.

If you need some inspiration for where to get started with in your antiracism movement, these are a couple of the resources we’re currently diving into:

• The invaluable resources at When We Stand Together
• “The Antiracism Starter’s Kit” by L. Glenise Pike
• Michelle Johnson’s inspiring “There is no neutral” Tedx Talk

“My wish for you is that you continue. Continue to be who and how you are, to astonish a mean world with your acts of kindness.”
– Maya Angelou

Here we’re learning. We’re unlearning. We’re not perfect, but we’re doing what we can.

How are you living your yoga today? How can you bring your yoga into action?

#blacklivesmatter #yogainaction

At certain moments in our lives, we will all experience emotional pain.

Especially in a powerful time in the world like right now, you may be experiencing waves of grief, sorrow, uncertainty, anger, loss, guilt, shame, loneliness or any of the countless other possible hues on the rainbow spectrum of human emotion.

Difficult emotions are a natural part of human life. However, like Buddha once said, “Pain is inevitable, but suffering is optional.”

Here we’ll explore how to navigate the inevitable, how to understand our emotions, what our emotions are telling us and how to move through difficulty with self-compassion, self-awareness and self-understanding.

WHAT IS EMOTION?

The Latin derivative for the word emotion, ’emotere’, literally means energy in motion.

E-motion is simply that— energy in motion.

Emotions are subtle, energetic forces. They can be mental phenomena passing through the attention of the mind feelings that live as sensations in the body.

Emotions are neither good nor bad, they are simply feelings to be felt.

There’s nothing personal about our feelings— they are simply energies, or phenomena passing through your awareness at any given moment.

They are universal. They are impermanent. They are changeable and temporary and just like they come, they also go.

Some emotions may feel very bright and sunny like happiness, love, awe, peace, joy, contentment, optimism or gratitude.

Other feelings are more shadow-like aspects of the emotional spectrum. These shadows of the mind are the parts of ourselves, our minds and our emotions that may not feel pleasant and that we often don’t want to feel.

We may tend to avoid, ignore or resist these emotions or even fear them.

For many of us, we hold as our shadow, the feelings of fear, anxiety, anger, pain, guilt, shame, rage, grief, sadness, unworthiness or loss.

To truly experience the wholeness of ourselves and the fullness of life, we must learn to respect the entire spectrum of human emotion, aim to live in harmony with both the bright and shadow aspects of the mind and ultimately learn how to harness the inherent power in emotion to awaken from deep within.

NAVIGATING PAIN

We transcend difficult emotions not by dismissing them, avoiding them, manipulating them, attaching to them or trying to “think” our way out of them.

As tempting as it may be, especially for spiritual seekers, it is not advisable when face-to-face with emotional turmoil to simply focus on the positive, go straight to the love and light of the situation or spiritually bypass the difficulty.

Navigating emotional turbulence means courageously and compassionately shining the light of awareness into the shadows of the mind to see things as they really are.

We must be willing to look deeply into and acknowledge the parts of ourselves and our minds that we don’t always want see or feel.

By giving space for the pain to exist, we not only have the opportunity to move through the pain, but to alchemize our pain into a potent experience that we learn, grow and become stronger from.

Through practicing self-observation, self-compassion and self-acceptance of ourselves and respecting all colors of our emotional rainbow, the ability to transform and balance our emotions is not only possible, but inevitable.

Below are 6 steps to help you navigate through a difficult emotion next time it may arise.

1. OBSERVE

The first step to dealing with a difficult emotion is to simply recognize its existence.

Simple observation of what we feel is a powerful practice of self-awareness and mindfulness.

You may wish to start by taking a few deep breaths and becoming still, perhaps closing your eyes if that feels safe for you.

Take a sacred pause to acknowledge your emotion. Become aware of your thoughts. Try to observe what your feeling without judging or resisting it. Simply recognize what you feel for what it is, and you can even try to give what you’re feeling a name.

“Do not allow yourself to suppress your thoughts. Instead, let the thoughts come before you and become a sort of observer. Start observing your own mind. Do not try to escape; do not be afraid of your thinking.”
— Swami Rama

Not knowing what or how we’re actually feeling can add an additional level of uncertainty and overwhelm to what we’re already feeling.

The waves of emotion are less scary when you can learn to recognize the emotion for what it really is and perhaps even give it a label and a form.

What does it feel like? Can you give what you’re feeling a name or a form? Notice where you feel that in your body. Observe its size, sensations, perhaps its texture or feeling.

With non-judgment and self-compassion, ask yourself:

• “What am I feeling right now?”
• “Is there a deeper feeling underneath that feeling?”
• “I observe/notice that I’m feeling _________.”
• “I feel it in my _______”
• “It feels like _______.”

2. ACCEPTANCE

When a difficult emotion pays a visit, it’s very natural to think “Go away emotion, I don’t like you. I don’t want to feel you. You’re not welcome here.”

But calming your feelings begins by accepting and being present with them.

Be mindful to not invalidate, dismiss or make small of your feelings simply because they may not make sense or they may feel uncomfortable or unpleasant.

Be aware of the mind’s tendency to resist the feeling by saying: “Why don’t you just think positively?” “Other people have it so much worse.” “Quit overreacting” “Getting upset isn’t going to solve the problem.” “Stop making a big deal out of nothing.” “What’s wrong with you?”

Lovingly accept that this is your current reality. Bring self-compassion, self-awareness and self-respect to what you feel.

Cultivate mindfulness— can you simply see the emotion for what it is without judging it, avoiding it, overanalyzing it or trying to get rid of it?

All emotions are welcome in the practice of self-acceptance.

Anger is welcome.
Joy is welcome.
Sadness is welcome.
Love is welcome.
Fear is welcome.
Pleasure is welcome.
Grief is welcome.

Try saying to yourself:

• “I welcome the full spectrum of my emotions.”
•  “It’s okay to feel ______.”
• “I understand and accept that I am right now I’m feeling ______.”
• “Even though I’m feeling _______, I love and accept myself.”

3. FEEL

When we suppress these emotions— by either ignoring them, avoiding them, diminishing them, distracting ourselves from them, replacing them with “easier to feel” emotions (like trading in our grief for anger because anger may feel easier to accept,) comparing our pain to another’s pain, only focusing on the positive, or trying to intellectually “think” your way out of feeling something— we miss an incredible opportunity.

If you notice yourself ignoring, avoiding, rationalizing or “thinking” your way out of the emotion, pause.

Embrace a sense of self-curiosity regarding your emotions, cultivate self-compassion, practice non-judgment and let yourself be unapologetic for what you feel.

Because what we resist, persists, and what we feel, we heal.

If we allow ourselves to process these emotions, to let this energy in motion, to move through us, only then does that energy have the opportunity to be transmuted and to have the space to move out of us.

“You calm your feeling just by being with it, like a mother tenderly holding her crying baby. Feeling his mother’s tenderness, the baby will calm down and stop crying. The mother is your mindfulness, born from the depth of your consciousness, and it will tend the feeling of pain. A mother holding her baby is one with her baby.”
—Thich Nhat Hanh

Ultimately, there’s no right or wrong way to feel your feelings.

Sometimes a deep, therapeutic cry can be very helpful to move the energy. Or taking 30 seconds devoted to simply placing your hands where it hurts and focusing deeply on and allowing yourself to truly feel that pain without resistance.

Allow whatever emotions arise to come— know that emotions are temporary and that the experience will come and go.

You may try to say to yourself:

•  “I allow myself to feel this ______.”
• “I give myself full permission to feel this ________.”
• “It is safe to feel this _______”
• “By feeling this ______, I am taking care of it.”

4. RELEASE

Now that you know what you’re feeling, you’ve accepted what you’re feeling and you’ve felt what you’re feeling, it’s time to let it go.

But how exactly can you do that? What exactly does it mean to “let it go?”

To release our emotions doesn’t mean battling our hearts into not feeling.

In reality, there’s no right or wrong way to release our emotions. Each person will have a unique and intuitive way to release their emotions healthily.

For some it may be through meditation, for others moving their body may help them to release it. For others, journaling may be positive or talking with a friend.

Perhaps deep breathing or using essential oils can be helpful for some people.

But like a loving mother tenderly embracing her crying baby, the energy of mindfulness, self-compassion and self-understanding always help take care of a difficult emotion.

Just as you felt the presence of the emotion arrive within you, observe this emotion as it naturally dissolves and leaves your body and mind.

• “I release this ________.”
• “I let this _________ move through me and out of me.”
• “It’s safe to let go of this _____.”

5. CELEBRATE & REFLECT

Celebrate yourself for being open and willing to take care of yourself and your emotions.

Acknowledge that painful experiences are a valuable lesson that help you move to a higher level of self-awareness and compassion.

If we can cultivate the right attitude, we may find that the greatest difficulties in our life can become our greatest spiritual teachers— and the emotions we feel along the way become profound spiritual teachings.

There is something positive in all seeming difficulties— we cannot always see that in the midst of it. But with an open mind, time reveals it always.

Reflect upon the experience. What was the buried treasure of that difficulty? What did it teach you about patience, self-acceptance, courage, strength, boundaries, self-love, humility or a new perspective?

Ask yourself:

• “What has/is this emotion teaching me?”
• “What can I learn about myself from the experience?”
• “What kind of wisdom or intelligence can this experience bring to my life?”
• “How can I grow from this experience?”
• “How do I want to respond to a similar situation in the future?”
• “I am grateful for _______.”

6. RETURN

Now, return to yourself. Return to who you really are. Remember the peace, the love, the joy that is your divine nature.

The mind and its thoughts, emotions and memories are temporary and fleeting. They are simply phenomena passing through attention. They are powerful teachings, but they come and go.

However, you— you are the awareness, the consciousness, the One that sees these emotions come and go.

You are the witness, the observer of these mental waves and the experiencer of life.

You are not your mind, you have a mind.
You are not your thoughts, you have thoughts.
You are not your emotions, you have emotions.
You are not your memories, you have memories.
You are not what you think and feel,
you are the one that thinks and feels.

As you lovingly return to yourself, you might gently remind yourself:

• “I am not the _______ that I feel. I am the one who feels.”
• “I am not my mind. I am not my feelings. I am the awareness that experiences those things.”
• “Even though I feel ______, I see the goodness within me.”
• “Even though I feel ______, I recognize the love that I am.”
• “My feelings may come and go, but I, the observer, always remain.”
• “I am love. I am compassion. I am peace.”

The next time a difficult experience of emotion arises within you, remember to observe it, accept it, feel it, release it, reflect and celebrate its lessons and return to who you really are— Pure Being, Consciousness, Bliss.

If you’d like to take your emotional wellness, empowerment and fulfillment to the next level…

DIVE DEEPER WITH 1:1 MINDSET & EMPOWERMENT COACHING

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