Planting Seeds…

In my own recent practice I’ve realized that I can desire changes and even make attempts to commit to myself, but the habits that are no longer my new “Self” are quite challenging to release.

In the last 15 years of learning Ayurveda, yoga, NLP, energy healing and physics, my own self as my case study, I have developed many different programs to help us in our human tendencies to reach our destination. It was said that it takes 21 days to make a change but it takes 40 days to transform that change into a new habit.

Scientists claim that we really are a repetition of our past by the time we reach the age of 35. But I love to challenge the status quo. I’ve come to understand through neuroscience how our brain and body react to changes, and how to overcome, and establish a new pattern, thereby establishing a new path.

And this thought is certainly trending…as we rolled into the New Year 2024, so many posts encouraged a “Self Care” vs. Resolution theme for the new years intentions. So it is collectively understood that the old ways, the past ways we have been doing things are not providing the results we desire. At least not in a nourishing way.

Personally I like to comprehend. I like to know. I love details and evidence. And even in the past I’ve started to make changes based on the knowledge, only to fall back into a habit that I’m not happy with - its like the old story is on repetitive rerun, ick.

Then it clicked! I happened upon a concept that made total sense to me and I felt I had been repeating in my head: The body (not the mind) becomes the autopilot of our day. Meaning, my brain may decide to embrace new information, but if I don’t get past the repetitive habits of my cells and emotions and storage in my body, I am most guaranteed to return and repeat the old patterns.

So how do I get the physical body and mind (and emotions) to align? That is the 40 day program for this Spring. Since it is much more than a 1 day workshop or weekend retreat - this program is designed to feed and nourish your mind/body connection daily.

How does it work?

• We have created a private web studio where you will be opened to new information weekly - right from our M8 Website, you’ll login, and receive daily routines, healthy plant based recipes, and workshop sessions that you can embrace at your own time and pace. To launch the 40 days you are invited to the Lunar New Year session at the studio and to complete the 40 days we will be celebrating the Spring Equinox! Both workshops included.

• Also included is 40 days of classes in the M8 Studio - Pilates, yoga, ballet, open studio available for you to book as much as you desire. Your current membership will be paused and saved during the 40 days so no worry! We would love to check in and invite you to share your journey with us to feel supported and excited about the changes you are welcoming.

• Our goal is to plant seeds for lasting change. Together we will work to find the best formats that nourish your current reality and lifestyle, yet stimulate a new cellular pattern. Maybe you fall in love with journaling, or realize that morning meditation is your new sunshine, or that your body loves the Ayurvedic spices designed for your dosha…its all in there.

  Spring renewal is our theme. We are all evolving to become a better version, more loving, joyful and free in our body. Looking forward to this journey together.

Online Programs

What is Transformational Coaching?

We all get stuck sometimes. We hit a bump and feel derailed. Sometimes those moments are enlightening, sometimes they feel like endless lessons we cannot seem to learn.

We are where we are.

We have segments of life that feel adventurous to wander, free to roam, explore and be blazing our own path. We learn and grow through life in these moments and we apply our memories, we help others along their way.

There are also times, when we don’t have the confidence we can get where we want to be. We feel lost, tired and depleted. In those times, we have the ability to reach out, and ask for directions.

Having a coach can help us get where we want to be, achieve our desires, and life life feeling fulfilled and confident. A Transformational Coach, opens up possibilities, shining light on new perspective and opportunity, allowing us to evolve, change, and keep moving on our journey.

“When we love, we always strive to become better than we are. When we strive to become better than we are, everything around us becomes better too.” Paulo Coelho, “The Alchemist”

My journey into coaching began in 2009 when I travelled to Brazil to host an eco retreat. I came back craving knowledge and ways to help others transform beyond the physical body, beyond the movement and into the many layers of mind, consciousness, and soul. I was searching for my own self, but knowing that once I learn to teach, and translate, and explain to help coach others, only then will I be able to fully transform, heal and move along my path.

I studied, lived, and graduated from the Chopra Center for Wellbeing as a “Perfect Health” coach in 2010 and brought the knowledge of Ayurveda, Yoga, and Chopra’s levels of conscious mind to our next retreat in Sedona, AZ. This program launched a new journey for me as well and eventually I offered clients lifestyle coaching with meal plans and overcoming the emotional blocks that arise with losing weight.

When my third child was born, still searching, still peeling the layers of my own belief system and desires to go even deeper, I studied with energy healers and received certifications in Neuro Linguistic Programming (NLP), Reiki healing (hands on), and Theta energy healing. These modalities allowed me to move past the conscious conversations, the stories we tell, and feel for the truth waiting to be revealed by the body. So much fun!

Clients often desired more and more help with nutrition and food and in 2020 I was inspired to learn again and enrolled and graduated from the Institute of Integrative Nutrition (IIN) where a nice combination of life coaching and nutrition as more than the food on our plate was highlighted and understood by a myriad of wonderful teachers across the world. This course is the inspiration for our Mindful Nutrition Classes at the studio.

My intention when launching our M8 Wellness facility in Pacific Grove was to continue to expand and offer ways to improve our experience through movement and mindfulness and coaching. I am very excited to open space to offer this Transformational Coaching segment this year! I am currently working with 3 more modalities to include Astrology, Breathwork, and Yoga -

Depending on your desire and your coaching path, sessions will include:

• A birth chart to dive into your planetary alignments and insights offered by the current sky

• Setting an intention or goal - this we will discuss and rewrite if necessary based on current conditions

• Tools and simple tasks to help you first reach your emotional destination, and eventual transformation

My work is to see beyond the layers, to use the tools of ayurveda, energy healing, conscious communication, and offer you the best path forward from your now perspective.

New Moon

Today is Friday May 19, 2023. The new moon is positioned in a Taurus sky along with several other planets including Jupiter, our expansive social planet that is residing here until next year.

A new moon occurs each month when the moon’s orbit sits exactly between the Sun and Earth, it is said to be conjunct with the Sun. When this happens, to us, it seems like the light of the moon is missing and dark. It is a time of new beginning, a reminder to initiate and begin the cycle again. With that, it is also a time of ending, the previous cycle coming to a close.

So each new moon offers us a moment to reset, to reflect on what is closing, what we are complete with in our lives or to take pause and look at the parts that are no longer serving us positively or necessary for our path moving forward. As this May new moon is our first since our last spring cycle of Eclipse season and Mercury retrograde, we certainly have experienced some shake up in our lives. Now that we are settling down again, and with Taurus energy of the earth and abundance, we can allow ourselves to really sit and settle, take a moment to ask the soul question…”What can I let go that will allow me to feel more free as I move forward?”

The sun represents our awareness, our awakening and conscious state, the moon represents our emotions and reflections of our experiences. Highlighted by darkness, the new moon is no longer reflecting the light and we are given a chance to tune into our deep emotions, to feel our way vs. have external light on our path. This is a wonderful time for quite contemplation, meditation, and experiencing the constant cycle of nature. We typically point ourselves toward planting new seeds during the new moon, but we are reminded, for the moment, we actually need to reassess and uproot what we don’t want our garden of life to continue.

This new moon in Taurus, along with Jupiter, is the perfect season for slowing down and savoring the sweetness of our lives. Rather than rushing into the next path and missing details, we are being given a wonderful opportunity to pause, breathe deeply, reflect the last few months, make some conscious clean up choices, and then just sit and enjoy the feeling, the emotion, and the presence of life.

As each new moon is characterized by the surrounding sky, let’s take a moment during the new moon today, and this weekend, to savor the blessings we have, and enjoy what it feels like to let time be slow and a bit calm.

Happy Moon to you!

Tips for Mercury Retrograde

Its that time of year! Well, actually, this time of year happens about 3-4 times with some pre phase/ post phase energetic shifts, so welcome back!

For those of you who attend my hybrid yoga classes, or just hear my random notes at the end of class, I love following the movement of the sky, including the moon, planets, and any other “outside” earth alignments that seem to have vibrational impacts on this world in which we reside. I love understanding that there is a correlation between planetary alignments, movement, and seasons of our lives.

My recent interest has become an in depth study and a tool I am using for charting the alignments of individual birth records, life path, and the relationship to our unique personalities.

Over a decade ago, I fell upon the energetic alerts of the “Mercury Retrograde Period”. I’m sure it started with an article or horoscope prediction, that warned of the wariness of moving through the dreaded few weeks. I even remember waiting one year until the retrograde period was complete before signing the papers on a vehicle purchase and exchanging dollars.

One of my favorite descriptions of a Mercury Retrograde period is from the inside of the car. “Its similar to driving but only being able to see with the rearview mirror” Meaning, our vision is limited, we may need to move slower, more cautious…since we are going backwards.

This retrograde period will last from April 21 - May 14 and also includes two Eclipses, the solar (new moon) eclipse on April 19 and the lunar (full moon) eclipse on May 5. The eclipse season is already a bit turbulent with the sensations of power surge/ outages in our vibrational frequency…so let’s go with some best ways to traverse this next month ahead!

Tips for Thriving during the Retrograde/ Eclipse Season

1. Get out in nature! This season is in the earthy Taurus and with Spring warming our northern hemisphere the perfect time for walks in nature, dipping feet into the streams or ocean, getting some vitamin D in the warm sun, and breathing in the sweet scent of flowers in bloom. Getting outside can help us feel calm and grounded, a very helpful retreat from technology and miscommunications. Tune into your senses, listen to the birds, the ocean, the breeze, feel the ever changing sensations and appreciate that the world is always in change, and allow moments to pause and then pass.

2. Reflect. I often turn to my journal when I need to tune in and focus my attention. The retrograde period is the perfect time to reflect back on the last few months…or in this case the last year of this eclipse season. The Taurus eclipses began towards the end of 2021 - so taking a moment to look back, acknowledge your accomplishments, recognize the challenges you’ve grown from, the layers you have been able to shed. This is a wonderful time for completing a cycle and envisioning seeds for the next new moon cycle to begin towards the end of May.

3. Slow Down. During this period, expect delays. When we slow down, and anticipate allowing more time to arrive, we stress less. Mercury rules our communication and travel, that means traffic, emails, contracts, missed texts, etc. If you plan to read through documents or information with conscious intention, give yourself a few extra minutes for parking, and proof read before sending, you will possibly find yourself with some time to pause, breathe, and enjoy being present in the moment.

4. Laugh. When things don’t go as planned, just laugh and toss your hands up like “Mercury you’ve done it again!”. When we realize that situations are not as serious as we make them out to be, or sometimes getting derailed offers a beautiful alternative, then we become present and lighthearted and just easier with ourselves and others.

5. Some “don’t” tips: Don’t freak out, or worry, nothing really serious is happening here…Don’t make large purchases with lengthy contracts if you don’t need to…Don’t plan travel arrangements if you can avoid (plan before)…and Don’t launch any big ideas (business, announcements etc.).

6. Do try to enjoy the time, slow down a bit, reflect on your journey, and dream of fresh ideas and thoughts for the season ahead!

Sending you an easy, sweet Spring Retrograde!

So, what does M8 mean?

Many of you have heard our story and decisions we made when opening up the Pacific Grove M8 Wellness location. It’s funny how we take “familiar” for granted and go with the flow when it comes to the name, “M8”. But every now and then someone will ask me, “What does M8 stand for?” and I am totally thrown into a complicated explanation that usually has me trying to tell our life story. I guess I never did get the elevator pitch down.

So, here we go.

First. We opened our first Pilates Studio in La Jolla, CA in 2003 (twenty years ago!) and named it “Kore Pilates”. Kore with a “K” because it seemed more masculine, for real, Pilates was a new concept to many and we didn’t want to eliminate our male population with the name.

The business grew, our family grew, the world of Pilates grew, and our interests grew. All to the tipping point of wanting more, but not feeling like our Kore studio would be able to fulfill beyond where it was…So we let go after thirteen years and explored our interests in other wellness arenas.

While Pilates remained a cornerstone of our wellness path, we expanded our business into food and nutrition, yoga and meditation, travel and group retreats, martial arts and fitness, and lifestyle choices. We allowed many opportunities to join us on our journey; working with hospitals and large corporations, becoming an Amazon retailer for organic juices and herbal remedies, travelling to instruct Pilates education around the country, all while our family matured.

By mid 2020 we were enjoying the mountains of Colorado when life changed for all of us. We decided to take the opportunity to spend time as a family embark on a new journey. We crossed the country down to the Florida Keys and back to CA, finally landing in Monterey by Spring of 21. We immediately felt like we had found our home and began planting seeds for a life on the peninsula.

When we first found the space for M8 Wellness, we had chosen our past name of “Kore” and felt like we were just relocating a studio we had begun so long ago. I had actually kept the name while I was travelling to teach and still had a website. But soon, as I was putting the details of what I really wanted together, I knew we needed a new name.

For me, I wanted the studio to offer the community many modalities for well being. I know we are still in our early phase of implementation for fulfilling my desires as a wellness studio and I can see the manifestations for future where we become a healing place for people to gather and feel good in their bodies.

The name, then, needed to be general enough to expand and not pigeonhole our ability to offer more. Over the summer I had offered our first local Monterey retreat that I titled M3 - Mindful + Movement + Monterey…but 3 is NOT my number, numerology anyone?

8 is my number.

Turned on the side it is the infinity sign. The decision was made. I called Pablo and said, “How about M8?” and for those of you that know my husband, he would say “She’s the boss”…so there was no question. My kids however let me know that M8 was a BMW.

Whatever.

Okay everything else fell in place = 8 stations for Pilates, 8 limbs of yoga, 8 principals of the Pilates method. But what did the “M” stand for then?

Finally, here you go!

Movement

Mindfulness

Mastery

Maintenance

Meditation

Meaning

Moment

Moksha

Moksha is a Sanskrit word for freedom. When I studied Ayurveda at the Chopra Center I came to understand that freedom was my purpose in life. In my belief, my desire, I teach so others can feel the joy of freedom in body and mind. In freedom, we find our wholeness…This is M8.

Rewilding Gratitude

Rewilding Gratitude Run: A “Runsgiving” Experience

Join us for a sensory Forest Run and Walk to learn and experience how rewilding our gratitude can free us from toxic positivity and for a radical gratitude practice that is transformative, empowering, and truth-telling. Following the wisdom of the earth and of indigenous and decolonizing people and practices, this Rewilding Gratitude Run will bring joy and grief into synthesis and help us become courageous truth-tellers whose radical gratitude creates meaning and action to weave the lives, relationships, and world of mutual thriving, love, and care we were meant for.

More About This Event:

As we enter the holiday season, we are repeatedly told to give thanks, to be happy and merry, and to count our blessings. But what about those for whom this season also presents distinct challenges, and what does this look like in a world in which trauma, grief, and injustice exist, often particularly in connection with these holidays?

In a world that has foisted “toxic positivity” on us and told us this is gratitude, we are taking our gratitude back, learning from our earth and indigenous and First Nations people how to decolonize, reclaim, and “rewild” our gratitude so that it is radical, truth-telling, unashamed, courageous, and transformative. After all, we cannot transform unless we tell the truth.

We will gather together as a Rewilding Circle to connect with these questions, share with one another, and learn radical gratitude practices inspired by Robin Wall Kimmerer and others to courageously and transformatively step towards decolonizing these holidays and rewilding ourselves, our relationships, and our intentional daily living as siblings and students of this earth. Then, we will go for a sensory Forest Run and Walk in which we will experience the gifts of love and wisdom from our earth that empower us and use movement as a somatic practice of journeying transformative and truthfully through a Radical Gratitude process. After our run/walk, we will conclude with a time of sharing story and a closing ritual to send us out as rewilded people and radical gratitude practitioners who transform life and world - together.

In this Rewilding Event, you will:

• Discover the rewilding movement and how this provides wisdom for us as humans to guide us to our personal and collective liberation and transformation

• Gain knowledge to discern between toxic positivity and gratitude and the role trauma plays in our experiences of toxic positivity and gratitude

• Learn the practice of Radical Gratitude as a tool for honoring our own and others’ truth and using both joy and grief to guide us into meaningful and empowered transformative action towards liberation, decolonization, healing, and relationship

• Honor and learn from the teachings of indigenous people to rewild our holiday observances

• Create tools and resources to help yourself and others navigate the holidays in ways that are aligned with your truth and your vision of the good and that make space for joy and grief in liberating and meaningful ways

• Engage in a powerful sensory Forest Run or Walk and discover how this practice empowers us, brings us into loving relationship with ourselves and the earth, and helps us work intentionally through the Radical Gratitude process

• Enjoy deep connection with a brave space of like-hearted rewilders

DATE: Sunday, Nov. 6

TIME: 9:30am-12pm

WHERE: M8 Wellness (Forest Run route TBA)

WHAT TO BRING:

• Comfortable clothes and shoes you can run or walk in

• A gift of something you like to share with others that is meaningful to you (e.g. a poem, food item, song lyrics, story, gift you create) - We will not be able to play full songs, unfortunately

• A writing utensil and journal or notebook

COST: 

• Special Pricing for Center for Courageous Compassion Members: Pay what you are able ; CCC Network members can confirm attendance with Haley through Facebook or text (214-394-7799), and the CCC Venmo will be distributed. 

• General Public: $35; booking through www.m8wellness.com in the MindBody app.

NOTE: This event joyfully and gratefully invites and welcomes all who are committed to creating a survivor-centered, trauma-sensitive, and intersectionality liberating space of learning and unlearning, openness, courage, and compassion, and mutual self-giving love. We are committed to the process of particular and intersectional abolitionist work that constitutes justice for all people and the whole planet and to creating life post-trauma and post-kyriarch

Want to know more about the Center for Courageous Compassion click here.

Journaling for Gratitude

I don’t remember exactly when I began journaling. I do know, it seemed to be the only time I could process thoughts with intention amidst the kids, business, and worries of a “mompreneur”. In hopes to find answers to some inner questions, I searched for workshops and weekend courses and even certifications to basically help me feel more in control, better, and confident about the future.

I attended wonderful courses, I gathered lots of very cool certificates, and I found myself journaling throughout the years. And recently while walking in the woods, I realized the answer! “The only thing, the 1 thing I have control over, is how I feel”. I write this with amusement as it was just the other day I found myself internally bickering about a situation (that I had no control), and this thought literally stopped me in my tracks.

The only 1 thing.

There you go, over fifteen years, and that is what I just learned. Kidding.

Over the course of these soul searching years, I did learn that How I feel about Anything, really is my highest priority. And I also believe in Emotions. Energy (thoughts) + Movement = Emotions. Some emotions produce higher sensations and some lower. There is a great book called “Power vs Force” by David Hawkins, where he calibrates the human body emotions on a scale measuring the energy vibrations from 1 - 500.

So high vibes are those that resonate with Love, Appreciation, Power, Joy etc. and of course low vibes resonate with Fear, Guilt and so on.

One of my favorite teachers offered a tool to help us raise that vibration up the scale. And combined with the process of journaling ( or even just focused thinking) this exercise, called the Rampage of Appreciation, really helps set the tone for feeling good. And what manifests, is a better perspective!

How to begin.

1. Start with right now. How am I feeling? What just happened? How do I want to feel? Get the self dialogue going. Its like the beginning of a map. No judgement, just where am I now, and where do I want to go?

2. Depending on your current vibe, try going general. Especially when we find ourselves beginning in a place we are not happy about, and this happens often! It is recommended to try journaling at different times of the day - first thing in the morning, when you are clear from sleep is optimal. But sometimes I find myself needing a tune up, or post day reflection. In going general, try saying, “Everything always has a way of working out” or “I am where I am, and that’s okay”. Find some phrases to help you pivot. Of course if you are already flying high, have fun and write about that!

3. When if comes to gratitude journaling, I immediately try to find anything I can focus upon that I feel appreciation for. Some things are easy, “I feel thankful for my children” for example, or “I feel good in my body”, or “My garden is especially aromatic today”. You get the picture. Just get started.

4. It may take several thoughts to help you get momentum. But once you do, keep going. If a thought contrary to your good feeling vibe creeps in, let it go, and reconnect to the previous thought block. Keep going as long as you can or about 20 min, a page etc.

5. Notice. How do you feel now?

Try this practice for 30 days. No limit in how many times a day or how much you write, just let your emotions rise up, and feel your way through this experience. What is important is we recognize our emotions, and in doing so, we embrace the 1 and only thing we have control over in our lives, how we feel.

Sending love and appreciation to you!

Flowing into Fall

The days are fading, the air becoming more crisp, the pumpkins on display at Trader Joe’s…ready or not the season of Fall is upon us!

Fall is a personal favorite of mine: holidays, birthday, a season to appreciate, cozy weather and sweet treats, the color orange everywhere! The season harmonizes with my inner desire to go within, to create space, to allow a bit more rest and a softening of the light. But as with every season change, I do spend a bit extra time preparing and welcoming the changes ahead, allowing my physical body as well as my expectations to be a reflection of the season.

Here are a few of my favorite tips for welcoming the darker days and going with the flow:

• Darkness.

  So like it or not, the days are now on their way to becoming shorter and shorter. Already I am looking at my alarm clock like a broken device since it is obviously still nighttime (hello!) when the ring sounds.

  And as we have embraced electricity to the max as a society, sometimes we fight the darkness rather than allow it to soothe us naturally. It is now time to allow our bodies the rest we need. Of course we don’t exactly hibernate like a bear during the winter, but we do naturally need more rest.

  • Try turning off lights as the evening wears down. For example, once you are finished with dinner, turn off all but 1 lamp in the room you are occupying, and allow the rest of the house to be in the dark.

  • Set a bedtime reminder on your phone, so you are aware of the wind down time. I have an hour before I am (hoping) to be in bed. During this hour, I spend time unwinding. Try a warm bath, or soothing tea. Read a book vs. watching a device that is full of blue light. Journal events of the day, or make a list of tomorrow’s activities so you can rest easy.

• Journal

  Speaking of journal…as we spent time during our Equinox event last week I mentioned that journaling is one of my favorite self care routines. Some days I am focused on my own personal health, like “Why am I waking at 4am??” and some days I am inspired to make a change or improve an area of my life. For seasonal changes, I like to look back as well as forward and feel appreciation for my present life.

  • Looking back at the last Equinox (March 22) what experiences are highlighted? What intentions have manifested? What have I moved on from? What has accumulated, that I can now let go?

  • Set intentions. How do I WANT to feel about the season ahead? What changes can I make to support my new intentions?

• Nourish.

  The season of Fall is really about reaping the bounty of the year’s abundance, and this is certainly recognizable in our foods and seasonal availabilities. Spend some time noticing the new vegetables and items available at the store or farmer’s market. It’s hard not to see all the pumpkins, squash, and sweet treats!

  • Research a few new recipes or try a seasonal twist to a favorite. I love to add sweet potatoes, and dark greens like kale this time of year. Or even make one last batch of your favorite summer delights like heirloom tomatoes and corn.

  • Try setting your dinnertime a little earlier too! As we need more rest and the evening is dimming earlier, eating within several hours of your bedtime will help you sleep and even prepare for sleep. Maybe its only 30 min. but that extra time, will allow you to fill in the darkness by cooking a nourishing meal, and also allow you to soothe your way to sleep by not having too much to digest. For me, a window of at least 3 hours between my dinner and my sleep is ideal.

• Clean Out.

  Just like we are naturally inspired to Spring Clean, the season of Fall also encourages us to tidy up. Like in your journaling process, look at your world around you, from your kitchen, car, office, schedule etc. and notice where you have accumulated too much? Set aside some weekend or free time to tidy up.

  • Cabinet Refresh - especially if you are a holiday baker, cleaning out old spices, flour, and things that have been sitting collecting ick is a must before you start desiring to bake cookies. Take everything out, set it on your counter and clean up. Not only will you make your shopping list shorter, really, 3 jars of cinnamon? But you will feel more inspired and less overwhelmed when its time to make a homemade treat.

• Sweater Weather.

  And of course cleaning out that sweater drawer or refreshing your cool weather attire is always a grand idea too. Getting outside is a must at this time of year. Sure we need more rest, but we also need to get out and walk, run, bike, hike, play and get the sunshine that is available. Having the appropriate attire will keep your excuses to a minimum. Getting fresh air keeps your lungs well flushed and allows us to maintain our healthy routines.

  • Plan to be outside for at least 30 min daily

  • Have your favorite sweatshirts, rain jackets, boots etc. washed and ready by the door. Don’t forget a cozy hat for those brisk days.

  • Spend time appreciating nature, the subtle changes, the scent of the earth, and the changes in light.

And most of all, appreciate the changes from our environment, from ourselves, and for all the gifts that make each and every day special.

Spring Cleanse…a new perspective

As the days get longer and the weather warmer, we are naturally inspired to “lighten up” our lives. The colors we wear tend to match the blooming flowers in the garden, the vegetables that ripen are more green and detoxifying to our body.

We begin opening the windows in our home and sweeping up the pine needles that collected over winter. We even look deep in our closets and garage at the piles of stuff that feel too heavy now or grown out of in ways.

In Ayurveda, Spring is the season of Kapha. Kapha elements are Earth and Water. Together they make a wonderful mud, perfect for planting, but also when not in balance, easy to get stuck in or feel sluggish. As individuals, we are in constant flux and flow, moving with the seasons of the solar year as well as moving through the seasons of our lives.

When we think of Spring Cleaning we mostly think of the two main areas in our lives…our home and our body.

But what about something less visible but with even more weight?

What if we were to Spring Clean our thoughts and non serving beliefs?

I was recently on a meditative walk and listening to a particular teacher I love, and she was describing a process for helping us clean up our beliefs.

If we consider that beliefs, are just thoughts we have continued to think repetitively over time, and that these beliefs may have well served us in the past, they may not be particularly necessary in our current and future best selves.

For example: I may have believed as a child that my parents were always right. That’s what they told me, and I believed them. But now, as an adult and parent myself, that belief is limiting. It may have served me as a child to look to my parents for advice and guidance, but I’m different now…and so are they.

We all hold beliefs that we live by, they guide us to show up on time, or obey laws, or tip a certain percent. Some beliefs will serve us and be a guiding source throughout our entire life. But we also hold beliefs that limit us, take our power away, keep us from trying something new.

In the Spring Cleanse exercise - we need 2 things.

1. A box - shoebox, basket, any container we can toss small paper

2. A questioning mind.

The Cleanse is easy…and enlightening.

When you have a thought that causes an emotion - good or bad according to your gut reaction and sensation in your body…ask yourself,

“What was I thinking?

Do I think that thought often?

Does the thought stem from a belief about myself or the world?

Is my belief really true?”

Years ago I read almost all of Wayne Dyer’s books and one of my favorite’s was “Excuses Begone!” in which Dr. Dyer would ask the guest, “Are you 100 % certain that is true?”…and of course no one could ever agree. So his lesson was, if even there could be 1% chance that this statement/ belief/ thought is different - then what would it be?

For example: If I believe I am not smart, and much of my life I base decisions and choices from that belief, this is of course a limiting thought where sure, I prove to make dumb choices over and over. But what’s the 1%? “I am smart”. So, if there is a chance THAT is true, how would this new and improved belief change your choices?

Grab your box. Keep it available. Decorate it if you want!

When you find yourself digging up an old non serving belief, make a note. Describe it to yourself. State, “I am putting this away for now, because it does not serve me”.

Just like our closets, we may find many things we no longer want or need. Just clean it out and put it away. Honor your thoughts and beliefs for bringing you to this Springtime in your life, and honor your new beliefs that will carry you through the next lighter seasons.

5 Immune Boosters

A few years ago I would be writing this to help fend off the cold/flu season…but now in 2022 we are still “fighting” the C Word.

As the latest version of this crown virus passes through our population I am happy to share some very useful tried and true habits that light up my to do list as soon as I see coughing and sniffling anywhere around my family.

See what works for you - this little 5 Immune Boosters is my ‘go to’ when I sense the little buggers getting too close to my happy little cells.

1. Juice. I make additional batches of my two favorite juice recipes. One is green with habanero spices and the other is a turmeric shot. Click the link for recipes. The Turmeric shot works great with tea and honey if you prefer (my kids love it that way). What’s the benefit of juice? Well, for me juice is like a vitamin. I prefer to fill a sack with leafy greens, cucumbers and fresh herbs…combine them with some lemon for vitamin c and apple for tastiness. My sack will last an entire week and my body absorbs the nutrients like a sponge. Same with the Turmeric shots. I directly juice the roots so I’m squeezing the life and allowing my body to do the rest.

1. Hydrate. Well along with the juice, we all talk about getting enough fluids. I love water but to get me extra happy about hydrating I make lots of herbal teas. We all know we need quite a lot of fluid daily, but when we are dealing with any type of congestion, that fluid helps to break up the “gunk” and flush it out. Water, more water, and some herbal tea can help you stave off the build up that can happen during a bug. And of course you can add some of the Turmeric blended juice into your tea for a win win!

• 3 The Neti Pot. I was introduced to the neti pot while studying with the Chopra Center for my Ayurveda Certification. Used for thousands of years in India, the neti pot is a very useful tool for nasal cleansing. Our nose is filtering the air we breath regardless of pollutants, allergens, or viruses. Flushing out the nasal pathways can reduce congestion, build up, and inflammation. Tip: used non iodized salt solution and the local pharmacy now has little packets that go with the pot. Another smart Ayurveda lesson was post nasal cleansing call Nasya. Nasya is the use of a few small drops of oil rubbed into each nostril after the nose is cleared. Nasya oils can be purchased online, of course my favorite (and smells amazing too!) is from the Chopra Center.

• 4 Sleep. “Just 5 more minutes!” We all want to stretch out the day, but when we binge on late night movies, or cramming computer time, we also feel like shouting at our alarm clocks the following morning… In the fall I published the blog post for time change, which is mostly about developing a good bed time routine. Here is that link. We really do need an average of 8 hours of sleep each night. Especially when we are low on energy while dealing with a virus. We heal when we sleep, we transform. All the stuff will still be there in the morning, so you can deal with it while healthy and energetic - it’s better that way anyway!

• 5 Prana. You’ve heard of pranayama in yoga. It is typically related to breath exercises. But just “Prana” means life force. It is the reason the breathwork is titled that way, as breath is the first, and last act of life. When I mention that prana is a tool for building immunity, I’m drawing awareness to the appreciation of the life we are surrounded by each and every day. When you wake in the morning, do you hear the birds begin singing as the sun rises from the eastern mountains? As you step outside, can you smell the dew and earth or the pine needles warming in the sun? These are simple examples of adding more conscious prana activities to your day. Even if you imagine the sensations of life, it does our physical and cellular body such good! Maybe there is only a short 10 min. window, but you close your eyes and mentally walk the beach, feeling the cool sand or cold water on your toes, or inhaling the breeze from the salty ocean. Or even driving home in the evening, and noticing the brilliant colors of the sky as the sun sets, or the stars sparkle through the darkness. We are prana. and as healthy human beings. the more we tune and focus to the abundant life around us, we will thrive.

My Pilates Story

I became a Pilates Teacher in the late '90's, sort of by necessity at first. I had just accepted a Principal Ballet position for San Diego Ballet, but my foot was in a boot and I was trying to recover from foot surgery...

I had been taught that Pilates was the answer to any ballet injury, and so I began by reached out to a fellow dancer who had an entire studio in Del Mar, CA. Upon meeting this tall, elegant man with an English accent, he told me, he would teach me...to teach. It didn't take me too long to do the math. Instead of paying to take Pilates sessions with him, I could actually supplement my poor dancer salary. I just needed to wake up at 4am.

Teaching others wasn't new for me, I had taught all ages of ballet to little girls and boys since I was sixteen. But the equipment, the bodies (so many customers could not touch their toes), the work was new and it was very, very, interesting.

I learned about hip replacements. This was valuable, since many of my twentysomething colleagues had already gone through double hip replacements. I learned about nerve pain in the neck, and other pains in the neck but that's more metaphorical. I learned about alignment and later even learned how our emotional body really did manifest into our physical body.

I worked there for several years, knowing I was adding life to my ballet career, but I couldn't have imagined that I was adding to a lifelong passion.

Pilates was just becoming more known. So I decided to pursue an official teacher training program. Two hours up the coast I drove several days a week and always on weekends when we were not in rehearsals. I sat and observed other teachers, I practiced new theory, and I colored, Anatomy. I studied Anatomy like I was going to be a surgeon. Sure, I had a foundation but I also had a full time job as a ballet dancer, so like most I was learning on the side. Within a few months I was referred to a lovely, local, "gym" that had invested in a Pilates Reformer and Cadillac without knowing what to do with either...

Welcome to the world of Self Employment! I became a business, had Staples print my business cards, and got a license from the City. I was a Pilates Instructor in La Jolla, CA. My fee was $50 per hour.

Fast forward bullet section:

• Became Certified

• Developed a Clientele

• Met Pablo :-) while teaching in the park

• Took a leap and opened my own studio

• Kept dancing

This image is from our Kore Pilates studio in La Jolla, CA where we had an ocean view!

By the time we opened our studio I had been teaching Pilates for 5 years and my focus was not so much on the Pilates work, but on learning the ropes of running a business. Here I learned negotiations, accounting, customer service, web development, taxes, marketing and on, and on, and on...

I also learned that I needed help. I looked for other teachers in the area, but in the end, decided to gather my past knowledge and create a program that would be up to my very high standards.

There really is quite a lot of history here...the years of working with clients who became friends, my students who brought my own teaching around the world, our retreat adventures, our facility expansion and eventual sale, becoming a travelling teacher, helping grow other's businesses, and creating a family. When I look back at that decision to become a teacher, I could have never dreamed the life gifts I would experience.

Becoming a Pilates teacher has allowed me to help others, bring smiles, relieve pain, it has allowed me to be a business and work for others. Teaching has brought me all over the world. Introduced me to beautiful people, inspired me to learn more and offer more. Teaching has sustained me since the days I moved to CA, first as a ballet dancer and now again as a family of five. But there is still one aspect of teaching I find that moves me most, and that is teaching others...to teach.

What is the BEMER?

You may have heard us in class mention the BEMER. Typically during a conversation about some pain in the body or a condition that seems chronic...especially in Pablo's classes, he will say something like "You should try BEMER!"

So what is he talking about? I'll tell you the story.

As some of you know, both Pablo and I (and our family) have been in the health and wellness industry since we started Pilates two decades ago. We loved what Pilates did for our own bodies, but also saw amazing results in our clients that kept them living and loving life. Sure, we were pretty young and spritely, we ran marathons, swam the open ocean, surfed in La Jolla - we felt that Pilates kept our bodies able and aligned to do whatever. And then we started a family - the first child was born!

We began to really focus on our food and meals. Within a short period of time, research pointed us towards a strong plant based diet. We totally eliminated animal sourced foods (which is a crazy concept for an Argentine!). But we felt so good! We noticed incredible health and shared this with our clients. We felt strong, light, and had amazing immunity.

Fast forward to this year, fifteen years later. We still eat well, and we still do Pilates. But we were feeling our bodies, more slow...less vibrant...okay, maybe the Pandemic can be the blame? But maybe not.

My own story starts with my personal body. I was a ballerina. I put my body through many tasking years when I was younger. After 3 babies, I had developed some bad posture habits, and at a Pilates conference 3 years ago, I strained my knee. Running became a challenge. And when I moved to Monterey, I hurt my back. I live at the top of a hill so I am walking my kids to school up and down several times a day and my legs were...tired.

I decided to make an appointment for myofascial therapy, and when I was there the woman put me on the BEMER. She said, "We begin aging at 25, and our blood vessels become more restricted, so your body feels like a swamp" Well, okay. What does that mean? She pushed on my muscles, she said that if my blood was better flowing to the area, it would feel more squishy. Squishy is good? "Like a baby". "They have tissue like a sponge, it bounces back...not like sludge that you can feel the bumps".

She explained how the BEMER worked. It is an electromagnetic wave that stimulates the small blood vessels and allows for the entire circulatory system to flow better for twelve hours after one 8 min session. And then, I went home.

BUT the next day - not only had I slept great, I felt like I was twenty years younger! My back felt good, my knee was better, and I had an energy I hadn't really experienced for awhile. I went back about 5 times, and decided I needed to have a BEMER for myself.

So am I cured? Well, no. I have been using the BEMER for 6 weeks. Like with Pilates, I still have posture habits that won't disappear overnight. But, I can confirm, I am way better and feel like I am getting a vitality back that has been slowly diminishing.

I decided to buy the BEMER and put Pablo through the program with me. For me, I am running again, 4- 8 miles about 4x a week, my back is better and I lift those jumpboards and boxes daily! Walking my kids to school is a total breeze and I've noticed my leg veins disappearing (that was cool!).

As for Pablo, he has been working with shoulder and knee stuff and swears it is helping. And hey, we've just added to the class schedule, so we must have more energy!

To recap - we've been on a health journey for a long time, alignment and posture with Pilates, clean blood with food, and now better circulation with BEMER. I'm pretty sure most of you love feeling good too - and I can honestly say, this is the easiest way I've found to enhance this part of the journey.

Ayurveda - Perfect Health from Chopra

Ayurveda is a consciousness based system of healing. Consciousness is the underlying realm of our existence that gives rise to our thoughts, feelings, perceptions and interpretations. Even to say that there is a “mind body connections” is not accurate, because our mind and body are two integral aspects of this underlying field of conscious energy. Consciousness and intelligence flow throughout our entire body, and for every state of consciousness there is a corresponding physical response. Listening to the signals of the body and making more conscious choices is the basis of Ayurveda. Ayurveda, the wisdom of life, offers a proven guide for a life of happiness, vitality, love and purpose.

Consciousness - energy and information that is self aware is the ground state of existence. Beyond the constant change in the world around us and the world inside us there is an underlying aspect of our being that remains constant. The wisdom traditions of the world have called the changeless core of our being by many names, pure awareness, spirit, being, we can call it consciousness or conscious energy.

Science is beginning to understand the nature of the world in a way that parallels the ideas of philosophers and sages of ancient times. Your senses tell you that the physical world is material, non changing and solid, but this is an artifact of sensory perception. When viewed through the eyes of the quantum physicist, the essential raw material of the universe is not material. Everything in creation, including your physical body, is made up of subatomic particles moving at lightening speeds through vast empty spaces. At a deeper level, even these elementary particles are simply fluctuations of energy and information.

The moment we shift the focus of our attention, new possibilities for health, happiness and spiritual unfoldment become available to us. In the same way that you probably aren’t aware of your wrist watch until you direct your attention to id, the possibilities for health, happiness and inner peace exist within our own consciousness and are enlivened through our attention and intention.

Your body is dynamic and constantly transforming. You are not a static physical machine that learned to manufacture thoughts and emotions. Rather, you are a network of intelligence in dynamic exchange with everything that surrounds you. Your body is not a frozen anatomical structure, but a river of intelligence that is continuously changing and ever new.

Life is Multidimensional

The universe is non material. This program is based upon the paradigm that views the material world as an expression of an underlying field of conscious energy

Your body is transforming Our bodies are not physical machines. True health, more than the absence of disease, is the integration of our many dimensions - physical, mental, emotional, and spiritual. Though our senses lead us to believe our bodies are solid, rigid and unchanging, our bodies are in fact rivers of intelligence that are continuously changing and ever new. Whatever we can experience is bound by space and time.

Life is multidimensional According to Vedic philosophy, life is a multilayered spectrum from the most abstract to the densest expression. The essence of this teaching is that one underlying field of intelligence manifests as the multiplicity of forms and phenomena that we call the physical universe. The layers (Koshas) mask our essential nature and become three primary divisions - physical body, subtle body and causal body.

The physical body

The physical body is comprised of three layers: the environment, personal body and energetic body

Environment: Although your senses may tell you otherwise, there is no distinct boundary between your personal and extended body, which are in constant and dynamic exchange. Each breath that you inhale and exhale is a reminder of the continuous conversation, taking place between your physical body and your environment.

Personal body: Recognizing that the vast majority of cells in your body are derived from the food you eat, the physical body is called annamaya kosha, meaning “the covering made of food”. This idea underscores the need to pay attention to the food you consume to maximize nourishment and minimize toxicity.

Energy body: The third layer of the physical body pranamaya kosha, meaning “the sheath made of vital energy”. This vital energy, known as prana, breathes life into biochemicals and orchestrates cells into a vibrant living being.

The Subtle Body

Three layers, the mind, the intellect and the ego

Mind: Within this framework, the mind is the repository of sensory impressions. as the mind cycles through different states of consciousness, your sensory experiences change. Dreaming reality is different that waking reality. This level was the manomaya kosha.

Intellect: This is the aspect of mind that discriminates and makes decisions. This level was the buddimaya kosha.

Ego: The ego is that aspect of your being that identifies with the positions and possessions of your life. It is ultimately your self - image. In yoga, the ego is known as ahankara or the “I- former”.

The Casual Body - the field of pure potentiality

Three layers of the causal body: the personal domain, the collective domain, and the universal domain

Personal: Every individual has a personal soul with unique memories and desires. These memories and desires guide the course of your life to the fulfillment of your soul’s highest purpose.

Collective: The second sheath is the collective domain. This realm calls you to live a mythical life. The gods and goddesses that reside within your soul have one desire - to express their creative power through you. This is where archetypes live.

Universal - The deepest aspect of your being is beyond space, time and causality, yet gives rise to the manifest universe. This is the universal domain of spirit in which all distinctions merge into unity. It is known in Sanskrit as Brahman.

Now that you understand that you are a multi dimensional being, let’s take a few minutes to explore your identity.

Close your eyes, bring your attention into your heart, and listen to the answers that emerge in response to these questions:

Who am I?

What do I want?

What is my purpose?

Directly accessing the field of pure consciousness is the most profound way to influence our state of health. Through the regular practice of meditation (sadhana) we can contact and influence the source of our body, mind and emotions.

Yoga and meditation are techniques to bring us into contact with the subtler, more expanded aspects of our nature. We become more intimate with the dimensions of ourselves that is not bound by time or circumstance.

As we wrap this segment up - I wanted to share this video. Seems to have been updated recently which is wonderful…

In my second Wellness Retreat, I taught the Chopra “Perfect Health” program in Sedona, AZ at the Enchantment Resort and we had an evening with a giant telescope and guided sky watching! I showed this video as a small representation of the vastness of our universe, that we can even comprehend. It still blows my mind :-) Enjoy!

What is My Dosha?

and what is a dosha?

A Dosha is an energetic principal in nature that govern our tendencies, affinities, structure, functions and even susceptibility to certain types of ailments. Basically it is the make up, or ingredients of the 5 elements that make us our lovely self.

Ayurveda sees us as having two types of dosha. A Prakriti is our dominant state of conception, the elements of our birth into life and therefore our fingerprint for establishing a baseline in health. On the other hand, Vikruti is what happens after we are born, life circumstance and all its changes that create the imbalance or current reading in the daily and now.

Its important, and interesting to use both dosha maps as a guide for returning to a balanced state. As always Ayurveda recognizes the unique qualities of the individual and tunes into the subtle requests we each strive toward a state of Swasthya (which literally means being ‘established in the self’).

There are 3 Doshas that make up the elements:

• Vata

• Pitta

• Kapha

and we all have all three, just a combination of the three. Here are the qualities:

Vata: Space and Air

Vata’s qualities are dry, cold, rough, light, clear, mobile, and subtle.  Vata is the energy of movement, and its seat is the colon. Vata ensures smooth functioning of respiration, speech, working of tissues, managing natural urges like hunger, thirst, excretion etc., heart function, circulation and communication from the brain through the nerves to the entire body

Human Qualities of Vata: A typical Vata person is likely to think out of the box and come up with a brilliant idea for a start-up company! When Vata dominates, people can be, 

• Creative but could be inconsistent and their mood could fluctuate quickly 

• Enthusiastic and energy comes in bursts

• Great at multitasking

• Quick learners

• Kind and good-natured 

• Flexible

• Variable appetite

• Likely to be petite and agile with thin hair 

Vata’s tend to be sensitive to their diet and the weather, particularly cold weather; their digestive fire and appetite fluctuate, and they may experience  problems with circulation, joints, dry skin and hair, bloating, constipation and insomnia. The Vata mind can be anxious and restless. Vata imbalance can reduce immunity and cause weight loss. 

Pitta: Fire and Water

Pitta is composed of the water and fire elements and is the energy of metabolism and transformation. Pitta is hot, light, sharp, oily, liquid, acidic and spreading. Pitta is the energy of metabolism and transformation. It is responsible for the smooth functioning of the digestive system and is located in the small intestines. It helps regulate body temperature and gives luster to the skin. It also aids in the transformation of emotions and experiences that we ‘ingest’.

Human qualities of Pitta dosha: A typical Pitta person could lead the company the Vata person got the idea for! When Pitta dominates, people can be,

• Fiery, motivated and determined

• Good leaders, goal-oriented

• Intellectual 

• Athletic

• Have a healthy digestion, metabolism and circulatory system

They could also be impatient, aggressive, get ‘hangry’ , be ultra-sensitive to hot weather and prone to inflammation, skin blemishes, and early graying, baldness and thinning of hair. Imbalanced Pitta can cause excess hunger and thirst, hyperacidity, burning sensations, discoloration of skin, urine and stool and lead to insomnia. 

Kapha: Water and Earth

Kapha is composed of the water and earth elements and is the energy of cohesion and binding. Kapha is moist, cold, sticky, heavy, slow, smooth, soft, stable and cloudy.  Kapha is the energy of cohesion and binding and is located in the stomach and chest region. It ensures stability and strength of the body, ensures that joints are lubricated, hydrates tissues and keeps the skin moisturized. Kapha provides the body with vigor, vitality and immunity. 

Human qualities of Kapha dosha: A Kapha is grounded and would nurture and maintain the same company the Vata person had an idea to start up and the Pitta person is leading! When Kapha dominates, people can be,

• Strong, caring and supportive

• Slow and steady (Probably the tortoise who won the race was modelled after them) 

• Empathetic and happy 

• Have oily, smooth, lustrous skin and hair 

• Have rounded, flexible joints 

• Enjoy good health, robust immunity and excellent stamina 

Their metabolism can be slow, they tend to gain weight quickly, oversleep, get depressed and are prone to respiratory issues, water retention and metabolic disorders, possessiveness and resistance to change. 

Okay let’s get to the fun part! You may already know your dosha, or this may all be new…check out the 2 quizzes to find out your Prakriti and Vikruti - We’ll review in our Workshop and online community.

Ayurveda

What is Ayurveda?

The word Ayurveda translates into “Ayur” = Life and “Veda” = Science

So an over 5000 year old system of life science is a good place to start when it comes to the simplicity of knowing what is best for us, uniquely in our life.

I grew up in a culture that I questioned from a young age. Seeking freedom and joy, knowledge and comprehension, and my own strong will to find my own way…I eventually found Ayurveda through the Chopra Center and dove in full hearted as the wisdom of ages resonated and I felt offered a sense of control, and harmony within the boundary of human life.

“Ayurveda places great emphasis on prevention and encourages the maintenance of health through close attention to balance in one’s life, right thinking, diet, lifestyle and the use of herbs. Knowledge of Ayurveda enables one to understand how to create this balance of body, mind and consciousness according to one’s own individual constitution and how to make lifestyle changes to bring about and maintain this balance. Just as everyone has a unique fingerprint, each person has a particular pattern of energy—an individual combination of physical, mental and emotional characteristics—which comprises their own constitution. This constitution is determined at conception by a number of factors and remains the same throughout one’s life. Many factors, both internal and external, act upon us to disturb this balance and are reflected as a change in one’s constitution from the balanced state. Examples of these emotional and physical stresses include one’s emotional state, diet and food choices, seasons and weather, physical trauma, work and family relationships. Once these factors are understood, one can take appropriate actions to nullify or minimize their effects or eliminate the causes of imbalance and re-establish one’s original constitution. Balance is the natural order; imbalance is disorder. Health is order; disease is disorder. Within the body there is a constant interaction between order and disorder. When one understands the nature and structure of disorder, one can re-establish order.” Vasant Lad, The Ayurvedic Institute

I’m not sure if I knew what I was getting into as I signed up for a year long “Perfect Health Teacher’s” program? Learning to meditate with Deepak or learning brain science with David Simon and the many lovely assistants that floated on a cloud at the center in Carlsbad. But I wanted to know, I wanted to understand the yearning within that was a healer, and I most of all wanted to find a sense of joy and happiness within.

And so we begin with the elements of Ayurveda:

• Space

• Air

• Fire

• Water

• Earth

“In order to understand Ayurveda, it is essential to first understand these five elements. According to Ayurveda, the components and functioning of the cosmos are similar to our body components and its functions.

With the body, each element is associated with different tissues and functions. With the mind, the elements relate to personality and characteristic traits. In medicine, the elements govern their actions. Hence, having knowledge of the five elements opens the doorway to understanding creation itself.” Y01

Space (Akash) This element comes first because it is the subtlest of all five. Ether originates from shabda, which is the tanmatra of sound. It is the primordial space from which a vibration emerges long before it takes the form of sound in the ear. Sound and ether are inseparable, so the ear is considered to be the sense organ of ether. The mouth is its organ of action.

Hearing loss and loss of voice is the result of a disturbance in the functions of the ether element. The ether element is present in the body as the empty space between cells. The hollowness of the empty intestines, bladder, blood vessels, and the lungs are filled with ether.

An etheric person demonstrates qualities of imagination, expansion, subtleness, and dreaminess. They can also be elusive and passive at times.

Air (Vayu) This is the second element because it evolves from ether. When the potential within empty space becomes active, the result is air. It represents the capacity for motion and all forces and movements which occur as a result.

Air originates from Sparsha, the tanmatra of touch. It is the potential of the touch experience in its most subtle form. Touch and air are inseparable, so the skin which receives the touch is considered to be the sense organ of the element air. The hands through which we reach out are its organ of action.

We associate air in our body with the air we breathe. Ancient Rishis recognized this air as the immediate source of life; that which is synonymous with prana (life energy). Air is described in five forms according to its direction of movement. These are inward (prana), outward (vyana), upward (udana), downward (apana), and the force that stabilizes these movements toward the center (samana). These five movements are known as the vayus and the pranas.

In the body, air is present in the form of motion. Its force allows the blood to circulate, breath to move, nerve impulses to travel, thoughts to flow, and joints to propel movement. Disorders of tactile perception and those of grasping are the result of vitiation of the air element.

People with a strong air element in their constitution are agile and tend to move quickly and easily. By nature, they are cheerful and enthusiastic.

Fire (Agni) Ether provides fire the space to burn while air provides fire the capacity to burn. Hence, the third element is fire which evolves from ether and air. Just as the sun is the generator of energy for the earth, fire is the generator of energy for the body.

Fire originates from Roopa, the tanmatra of vision. Roopa means form or colour, both of which are the result of perception. This is why fire is the primordial form of perception, light, and vision. It provides the light for perception. The eyes are the vehicle through which light is received and perception takes place. Hence, eyes are considered to be the sense organ of fire.

Disorders of visual perception are a result of a disturbance of the fire element. It is through the feet that we act upon what we see. By using the feet, a person can change his direction or intensity of progress based on perception. Hence, the organ of action associated with the fire element is the feet.

Fire represents light, heat, energy, metabolism, and the power of transformation. People with a strong fire element in their constitution have leadership qualities and are adventurous, brave, confident, motivated, energetic, and progressive. They are eager in pursuing goals and are full of youthful spirit.

Water (Jal) This is the fourth element that comes into existence out of the previous three. Fire causes air to become dense, giving us the element of water. Water is the protector of the body providing its most basic nourishment. It protects against the dissolution of ether, the roughness of air, and the heat of fire. It also soothes pain and inflammation in the body.

Water is the first element that we can taste. It originates from Rasa, the tanmatra of taste. In this context, it is the causation of the experience of taste (but not taste itself). Taste depends on water for its manifestation, so disorders of the ability to taste are an imbalance of the water element.

Since the tongue is the vehicle through which the rasa tanmatra manifests, it is considered to be the sense organ of water. The taste buds of the tongue work only in the presence of water or saliva. This means that if there is no water, there is no taste.

The organ of action associated with the water element is the urethra. Through the male urethra, potent reproductive fluid is expelled from the body. The male and female urethra also expel water in the form of urine.

People with abundant water in their constitution show strong traits of compassion and empathy, since water is connected to emotions.

Earth (Prithvi) The fifth element of the five great elements is prithvi, because it evolves out of the other four, hence containing the essence of these elements within it. Ether provides earth with the space to exist and air provides earth with subtle movements. Fire is latent within the earth bound by chemical bonds, and water is inherent within the earth as a bridge between gaseous and solid matter.

The earth element represents the matter of the universe. It gives form to the human body and all creation. This structure provided by the earth is the conduit through which all other elements flow.

Earth originates from gandha, the tanmatra of smell. The state of the earth element in the body and the capacity to smell have a special relationship. Gandha enables the experience of smell, while the earth element enables smell to be experienced in the body. The nose is the vehicle through which the gandha tanmatra manifests, so it is considered to be the sense organ of earth.

Through consumption and defecation, the balance of earth in the body is regulated. This makes the rectum the organ of action associated with earth. Disorders of the ability to smell are the result of vitiation of earth in the body.

A person who demonstrates a strong earth element is someone who is methodical, reliable, stable, and perhaps stubborn.

In the evolution of elements, ether is the subtlest of all. As ether becomes active it evolves into air. Ether and air give fire the space and capacity to burn. Fire causes the air to become dense and form water. This process continues until water gives us the earth element.

Hence, we see that in each evolution from one element to the next, nature becomes denser. All elements are born of the ether element and are contained in the earth element.

Understanding that we are made up of a unique combination of all the 5 elements is the root knowledge for finding balance. Our physical and mental bodies have natural tendencies and awareness and recognition assist us in understanding who we are and how to help heal the balance of our “self” in this time and space.

Next we’ll learn a bit about these unique combinations, and find our state from our birth as well as our state now in our body.

Morning Sadhana

Yogapedia Explains Sadhana

The term sadhana comes from the Sanskrit root, sadhu, meaning “go straight to a goal”. Routinely applying mind, body and spirit in the pursuit of a spiritual goal is the most natural and efficient way to surrender the ego, to find relief from suffering and to attain peace.

For this reason, sadhana is the cornerstone of the discipline of yoga. Yoga provides a huge variety of tools for this purpose, ranging from physical practices, such as asana (postures) and pranayama (breathing techniques), to more introspective applications, such as svadhyaya (self-study) and meditation.

With intention, awareness, discipline and daily practice, almost anything can be considered as sadhana. When formulating your own sadhana, it is important to choose practices that work for you, in order to provide the best conditions for you to stay committed with ease. It may be useful to vary the practices used for sadhana from time to time, so as to keep the practice from becoming an automated or obligatory routine. Ancient Hindu and Buddhist texts, such as Sadhanamala, offer suggestions for hundreds of sadhana practices designed for various results.

Discipline is arguably the most important facet of sadhana, so it does help to practice at the same time each day. The time of day itself is not important – for some, practicing sadhana soon after awakening helps them to keep up the practice without distraction or excuses, whereas for others, evenings allow them more focus or concentration.

During our 40 Day Renewal program we will also use a Daily Sadhana as a morning practice. When I first arrived at the Chopra Center for Wellbeing fifteen years ago, the very first teaching was the practice of meditation. Ask Deepok for the answer to any question and he will say, “Meditate.” In his program we learned the acronym of RPM = Rise + Pee + Meditate :-)

In my own experience teaching the Ayurveda/ Yoga philosophy, I hear the common complaint that students struggle with meditation. Quieting the mind, not thinking, and just sitting for the recommended thirty minutes often led students to quit.

In the evolution of my own self practice and practical teachings for others I have found that giving the mind a focus meets the similar result and is much more successful in completion of the goal. Using mantra (mind train) and breath and mudra (hand/ arm gesture) keep the mind focused and the body participating but also cohesively and after practice in harmony.

Now, that doesn’t mean its easy. Sitting to “do the work” really does test our impatience and disconnection. It’s easier to make an excuse than to show up each morning and just do it. But that is what we will be starting with!

Our morning Sadhana’s are a quiet practice to begin the process of tuning in, like a radio frequency, we are tuning to the channel of our heart, our inner voice. During the program we will have 8 morning practices to work with for 5 days at a time. Starting February 9 you will receive a new segment with an introduction to the practice. Each is under 30 min. As you prep for the program, I recommend carving out a sweet space for you to feel undisturbed (as best as possible). You don’t need much room maybe think besides the bed doing downdog? And have pillows, blankets, headphones, anything that helps you to wake up and come to your seat.

And of course, this is a practice. Start with a commitment to yourself, to just allow the experience to unfold, and observe the shift and transformation as you move gently, breath, focus and unite the mind/ body/ and heart together.

Embrace the Time Change

Isn't it amazing how much of a difference 1 hour makes? As much as the lighter nights have their value, there is something inert as we dial the clocks back and embrace the darkness. In the northern hemisphere, we naturally are prepared to slow down, rest more and indulge in long nights of sleep.

Embracing and implementing a good night's sleep routine is the foundation for your mental and physical well being. After a day of stimulation, your body and mind are ready for and need deep sleep. If you've ever witnessed an overtired toddler, you can empathize! As adults, we are just a bit more polite...sometimes.

It is recommended that a minimum of 6-8 hours of restful sleep each night provides for maximum rejuvenation. Hours of sleep before midnight are generally the most beneficial. Therefore, if you are sleeping eight hours between ten P.M. and six A.M., you will feel more rested than if you slept eight hours between midnight and eight A.M.

So now that the clocks have turned back a bit, developing a good routine may be easier as you find your balance.

Try some of the following tips to help soothe you into a good night:

• Eat a relatively light dinner - we know that eating your biggest meal during midday is better for your gut and overall waistline...but also for your sleep! The hours between 10pm and 2am are considered "digestive" or "transformational" - so your body can either be digesting the food you just ate, or it can be healing and rebuilding your joints and tissues...

• Take a leisurely stroll after dinner - want to stimulate digestion? A walk around the block could be the best way to conclude your meal, it is a better alternative to another glass of wine, and typically will stimulate you to drink water

• To the extent possible, minimize exciting, irritating, or mentally intensive activities after 8:30 P.M.(like the news or netflix!) You can feel when your all balled up in drama or emotions, well, give your gut a break and chill out

• About an hour before bedtime, run a warm bath into which you place a few drops of relaxing oil and/or diffuse relaxing aromas in your bedroom. While soaking, have the lights low or burn a candle, and listen to soothing music - After your bath, drink a cup of warm relaxing herbal tea. I have a favorite recipe this time of year for Golden Milk that not only helps you sleep but is a big immune boost and healer of inflammation

• If your mind is very active, journal for a few minutes before bed, “downloading” some of your thoughts and concerns. Or try reading uplifting literature for a few minutes before bed. Avoid dramatic novels or distressing reading material.

• Do not watch television or do any work in bed.

• Once in bed, close your eyes and simply “feel your body” – this means focus on your body and wherever you notice tension, consciously relax that area. -Then, simply watch your slow easy breathing until you fall asleep.

Sweet dreams :-)

5 Steps to Healthier Habits

A basic outline for prevention has existed for more than thirty years, but wellness has had a hard time making real headway. Old habits are hard to break. Our society has a magic bullet fixation, waiting for the next miracle drug to cure us of every ill. Doctors receive no economic benefit from pushing prevention over drugs and surgery. For all these reasons, compliance with prevention falls far below what is needed for maximum wellness.

Rather than feeling gloomy, my focus has been on getting the individual to take charge of their own wellness. This can be a considerable challenge, since we are each unique in our bodies but also unique in our pattern of bad habits and poor lifestyle choices. More than 40% of American adults make a resolution to live a better life each year, and fewer than half keep their promise to themselves for longer than 6 months. Conditioning is hard to break, but the key is that the power to break a habit belongs to the same person who made it – the turnaround amounts to giving up unconscious behavior and adopting conscious new patterns.

Once your mind begins to pay attention, your brain can build new pathways to reinforce what you learn. Much is made of the brain’s ability to change and adapt – the general term is neuroplasticity – but science has been slow to catch up with wise experience. It has always been true that applying awareness in any form, through such things as resolve, discipline, good intentions, and mindfulness, has the power to create change. The practical dilemma is how to use your strengths and motivation to help yourself remain committed to wellness as a lifetime pattern.

Step 1: Set Goals by Baselining Your Health

The first step in taking control of your well-being is to set goals, and a sensible way to do this is to “baseline” your health. Gather some basic facts that realistically inform you about your body: weight, height, exercise habits, general diet, and a self- assessment of your stress levels at work and in your home life.

How do you actually set your goals? Start thinking about the big picture. Changing poor lifestyle habits is rarely easy, especially if they comfort you, as smoking or overeating do for many people. You need a strong vision of what you want to achieve in order to succeed. I’d say the strongest vision comes from knowing about a simple trend: the latest research shows that more and more disorders, including most cancers, are preventable through a good wellness program. The benefits are increasing with every new study.

Step 2: Set Priorities

Making lists of your hot spots and your sweet spots will help you to set your personal priorities. The hot spots are weaknesses, the sweet spots strengths that crop up during an ordinary day. You can’t attack every bad pattern all at once; it’s good to achieve a series of small victories at first.

Hot spots: List the times you feel unhappy or most agitated—fighting a futile battle to get a good night’s sleep, perhaps, or recriminating yourself for ordering dessert when you were already full. Identify with clear sights your biggest challenges, such as getting to bed on time, reducing food portions, resisting sweets, choosing the couch over the treadmill, and so on. Doing this will help your mission take shape and direction.

Sweet spots: List the things that give you joy and satisfaction, for instance, spending time with your family or enjoying a favorite hobby. Recapture in your mind what it feels like to resist ordering dessert or to spend half an hour walking outdoors. Appreciating the sweet spots in your life is a source of strength as you embark on your habit-changing mission.

Step 3: Identify Harmful Patterns

To change your habits, you have to know what they are. Some bad habits, like smoking and excessive drinking, are obvious, but others may be less so. Sitting all day is damaging to your health, even if you get half an hour of exercise or more before or after work. Depriving yourself of sleep for even a short period is also hard on the body in ways that sleep researchers are just beginning to fully recognize.

Forming a new habit takes repetition and focus, and if your attention is elsewhere you may have a harder time adjusting to new behaviors. For that reason, some experts advise against planning big changes if you are going through a particularly stressful period. I think that reasoning is wrong. Although it’s true that you are likely to have more setbacks at such times, it’s just as true that people change as a result of meeting challenges and crises: “Aha” moments occur quite often when somebody hits bottom.

Visualizing your desired outcome is a useful tool in your journey. “Seeing” yourself as you wish to be has helped smokers quit, obese people lose weight, and sports champions achieve their goals. In order to change the printout of the body, you must learn to rewrite the software of the mind. This truism is reinforced by brain scans that show a decrease in certain higher functions (making good decisions, following reason over impulse, resisting temptation) when a person falls into a pattern of giving in to a wide range of lower impulses, such as fear, anger, or simply physical hunger. You need to implement a healing regimen that encourages and rewards your good choices if you want brain pathways to follow suit.

Step 4: Make Steady Changes

Even though you are working on the big picture, for psychological reasons a series of small victories is desirable. In essence, you are training your brain to succeed. Most of us, having been defeated by old conditioning, take the course of least resistance, not realizing that we are training our brains into pathways that rob us of free will over time.

So begin with a victory you can define and which means something to you. Get through the first week of the cleanse. Take the stairs, not the elevator. If you’re very out of shape, walk 10 minutes every day and gradually build up your time. Put down your fork halfway through your meal, take a few deep breaths, and ask yourself if you’re still hungry. If you work at a desk, make it a rule to always stand or pace when you’re on the phone. Over time, what seem like baby steps produce new physiological changes in every cell of the body. Trillions of cells are eavesdropping on your every thought and action. Instead of pretending that your body doesn’t know what you’re doing, make yourself the gift of delivering good news to your cells.

If you tend to procrastinate, be aware of the reasons you do it. We get comfortable in our warm, fuzzy old routines, and making changes, even small ones, feels threatening psychologically, as if even a positive change is a risk. Predict when you will procrastinate and invent a strategy to outmaneuver your future self. For example, if you know you’ll be tempted to hit the snooze button instead of getting up for an early morning jog, put your exercise clothes across the room from your bed—with your alarm clock on top.

Step 5: Reinforce Good Decisions

Sometimes brain research underlines the obvious, and it would be amazing to observe MRI scans and see for yourself that good decisions “light up" the brain in ways that are different from bad decisions. These “light up” moments though are felt in our emotions and vibrations in our body. In the larger scheme, when you undertake a wellness program, you will be faced every day with the choice to stay the course or abandon your mission. How does your brain make choices, then?

Immediate Thought, Memory of Feelings, and Reward

We may overindulge in chocolate cake because we tend to value the short-term outcome we know (deliciousness) over the long-term outcome we have never experienced (weight loss and increased energy from better nutrition). One way to break that cycle is to reward ourselves in a different way. Instead of eating cake, we can go play a game or listen to music, we choose a new reward to create a new memory.

How long does it take to form a new habit? An average of 66 days, according to a 2009 study from University College, London. Repetition and giving yourself time to adjust are the main factors in forming a new behavior pattern.

Have some habits you are wanting to change but feel stuck? Ever think about getting a health coach? You can book a 30 min. complimentary Health Coach assessment on our site or by emailing hello@m8wellness.com and chat with Stephanie, a certified Integrative Nutrition Health Coach.

Digestion

Nutrition is not limited to what goes in our mouths. It involves being conscious of all the steps involved in nourishing ourselves. In the act of eating, we consume not only the calories, proteins, fats and carbohydrates of the food, we are also influenced by our emotional state while we eat, the environment in which we eat, and the manner in which the food is prepared. as we will learn in this segment, the same meal can be metabolized by our bodies in entirely different ways depending on how it is prepared, in what frame of mind it is consumed, and even what time of day it is eaten. We will learn tips for increasing our metabolism and how to choose foods with tastes that are balancing to our unique mind body composition.

The strength of our digestion is the most important factor in determining how well the food we eat will be digested, absorbed and utilized by our bodies. Some ancient healing traditions have likened our power of digestion to a fire, which in Ayurveda is called Agni, related to the English word “ignite”. Just like a fire in a fireplace, our digestive fire is capable of consuming even the heaviest fuel when it is burning brightly. When our Agni is strong and healthy, we are able to extract the greatest level of nourishment from our diet.

The by product of a strong digestive fire is Ojas. Ojas is the purest expression of metabolism. It is the subtlest life essence, which exists at the junction of consciousness and matter, giving strength and vitality.

When we have Ojas we:

• Feel rested upon awakening

• Skin has a healthy glow

• Tongue is pink and clear

• Body feels light, regardless of your weight

• Feel centered throughout the day

• Digestion is strong without bloating

• Feel energized and enthusiastic

• Mind is clear

• Body has a pleasant smell

• Rarely get sick

But when our digestive fire is weak or irregular, food may actually impair our health. Food that is not completely metabolized does not provide adequate energy and is stored as Ama. Ama is toxic residue which accumulates in the physiology due to undigested food, emotions or information.

When we have Ama we:

• Have bad breath

• Coated tongue

• Dull appetite

• Delicate digestion

• Sluggish or irritable elimination

• Generalized pain

• Fatigue

• Depression

• Susceptibility to infections

• Difficulty manifesting intentions
  

The strength of our appetite reflects the underlying state of our digestive fire. Cultivating strong digestion is essential to good nutrition and good health. There are a number of common sense principles that help our bodies to extract optimal nourishment from the food we eat.

• Don’t eat unless you are hungry. Think of your capacity for food as an “appetite gauge” where 1 on the dial means you are famished and 10 means you are completely full. Eat when your appetite is at 2-3. Stop eating when you’re satisfied, or when your gauge is about a 7.

• Pay attention to your internal signals so that you know when you are full. Engaging in other activities while you are eating, such as reading or watching TV provides a distraction that may encourage you to overeat. Instead, give your full attention to the act of eating.

• Remember that food is for nutrition. Continuing to eat after the point of satiety creates an overload on the digestive system that results in the build up of toxicity in your physiology.

Happiness. Yours & Mine

From the time we are small children, most of us learn to seek happiness outside of ourselves. Ironically the same experiences in life that bring us pleasure and fulfillment; our relationships, careers and attainments, have the potential to bring us pain and disappointment. When we define ourselves solely through our positions and possessions, we are destined to experience anxiety and disappointment as a result of our attachments.

Happiness is a state of being (it’s unconditional) When our happiness is dependent upon people, situations and things, the ever changing objects of our experience overshadow our essential nature. An enduring source of happiness exists in the realm of our being, which is beyond form and circumstance. What does this really mean? We can look at a new car in our driveway and it makes us happy for a couple of days, we can look to other people in our lives and when they act loving toward us, we reciprocate and feel happy. But what happens when the car breaks down, or the lover loses interest? If we are only conditionally happy, then we really are not happy at all, because we can lose the conditions that make us happy at any moment.

We all have needs

The noted physiologist Abraham Maslow expressed this in his famous “Hierarchy of Needs”. Beyond physiological hungers, we can express these as four fundamental human needs:

• Attention • Affection

• Appreciation

• Acceptance

When our basic needs are met, feelings of comfort, pleasure, and happiness are present. However, when our needs are not met, we feel distress, pain, and sadness. When these feelings are repressed or retained, eventually we will feel depressed, anxious, guilty, or hostile.

So can we give ourselves Attention, Affection, Appreciation, and Acceptance? YES we can! This is called Self Love :-) When we focus on love and allow ourselves to feel the sun shining on our lives, we allow a dialogue with our soul to unfold and lead us to the highest and best path to follow and flow.

The first step, is acknowledgement of our Now experience. No matter where we want to be, we must come to acceptance of where we are right now. Once we have established a starting point from where we can grow, we can forgive any unnecessary faults we see in the present moment, whether a body image, undesirable relationships, or non manifested expectations..

Attention - When we get present and tune to ourselves, asking the questions, “How do I feel now?” “What do I want?” “Does my body need anything right now?” “Do I need a break, or do I need to move around?” Give yourself the attention you would to another. Answer your own questions. Don’t just blow through with a “fine” response. Notice what is missing. Sometimes when I spend too much time at the computer, I start to drain energy. When I notice, I get up, change rooms, drink some water, take a few deep breaths, and then ask the questions. Sometimes I realize I just need to change topics for awhile, other times I need to go for a walk. The more you give yourself attention, and open the dialogue of tuning into your needs, the easier it becomes to feel satisfied with your own attention.

Affection - Even for me this was a hard lesson to learn. I was taught not to “toot my own horn” as a child and I learned at an early age that praise and love came from others (or God). So I have recently in the last few years opened my ability to love myself. In the beginning of this practice, I even felt if I was a “self” and a “soul” it would be easier, as its easier to love another. Start simple, finding the things that are easy to love about ourselves: maybe you love your feet for example and so getting a pedicure and wearing fabulous shoes that show your beautiful feet is a start. Or, you love your voice, so you can record your messages instead of writing them down or sing your voicemail message. These are starter examples, eventually you want to love your whole body, your personality, your soul desires, your taste in music, everything that say’s “you”.

Appreciation - This need is similar to affection and self love, but let’s focus on outcomes and circumstance. We can appreciate our legs as they climb the stairs and send out a mental “thank you” that we reached the top and without much thought. We can appreciate a personal goal we have achieved at work or school by feeling proud of the job we accomplished. We can send the cells of our body appreciation that we made it through the day without having to think about breathing, digestion, or beating our heart!!

Acceptance - We are where we are. We can either choose to accept where we are now, or push against it. As soon as we accept our current state, we feel relief, which is a better feeling than denial. This does not mean we stay there, settle, and toss our desired conditions out the window! No, but it does mean we accept today and now, and then from there we can move forward if we choose. As we learned earlier on the vibrational scale, acceptance is much higher than frustration, therefore by breathing into the acceptance of now, we already line up with higher levels of energy.