Ayurveda for Autumn: Vata Season

Ayurveda is a holistic science of health and longevity that originated in India over 5,000 years ago. Translated as ‘the science or wisdom of life,’ Ayurveda embodies Ancient mind-body practices that promote integration and wholeness - both within each individual and in the greater web of existence. Its philosophy is rooted in the laws of nature, and sees cultivating balance as an ongoing process, a practice in dialogue with our relationships to all things, including our environment around us.

If there is one prevailing lesson that Nature continues to teach, it is the law of impermanence.

Change is inevitable. We move through cycles of creation, preservation and destruction; we travel through seasons of life as it ebbs and flows. In the continually shifting tides, Ayurveda offers an ecosystem of self-care practices that can bolster our immunity, enhance physical and emotional resilience and support deep self-awareness in the process of change and growth.

The following is a brief guide of Ayurvedic wisdom to align with the energetics of Fall, Autumn - also known as Vata Season.

A glimpse of Vata & Fall

Vata is one of three Doshas or energetic forces that exist (Vata and Pitta being the other two). Vata is composed of Air and Ether elements.

Energetics & Qualities of Autumn Vata Season

Symbolically, Autumn is the season of harvest and culminates followed by honoring the completion of cycles, the endings, & letting go. It is a time of release as we witness the metaphor of death in the falling of the leaves and the longer days of darkness in the sky. 

Ayurveda is a qualitative science with principle that opposites balance each other out.

The Gunas or Qualities of Vata season are: 

• Dry

• Light

• Moving or mobile

• Cold

• Rough

• Subtle

• Unstable

When it comes to balancing excess in mind and body, we add the opposite quality to the mix. For example, adding a warming tonic to a state of excess cold will be a helpful remedy. 

Common Seasonal Vata Imbalances

• Increased anxiety, restlessness, worry, uncertainty or fear

• Mental agitation, indecisiveness or overwhelm, fragmented thoughts, difficulty concentrating 

• Susceptibility to dryness (such as dry skin, dry eyes, dry mouth)

• Digestive issues such as constipation, excessive gas & bloating

• Sleep challenges such as insomnia

• Chronic pain, sharp pain, or moving pain

• Joint pain & other imbalances related to joints

• Stress on the nervous system (related to the Majja dhatu)

Rituals, Routines & Tips for Vata Fall Season

Cultivating rituals and routines that support one’s holistic wellbeing is a foundational practice in Ayurvedic health. Routines can be understood as an expression of Earth element, providing the structure and stability to promote greater mind-body resilience. There are a myriad of science-backed benefits to establishing routines in your day, which include improving digestion and alleviating stress. Ayurveda sees daily routines and rituals as a way to practice wise energy management and cultivate “Ojas,” our immune boosting life force.

While beneficial to all constitutions, cultivating routines will be most beneficial for Vata imbalances, mind-body types, and season.

Vata Balancing Principles for Daily Rhythm

• Invite slowness into your rhythms

• Prioritize rest practices

• Invite rituals that are nourishing, warming & grounding

Remember the below are suggestions: Ayurveda offers an individualized approach to wellness, which means each practice will effect each person differently.

Notice how your mind and body respond to each practice. Check in with how a ritual makes you feel. Are you feeling more regulated? Calm? Resilient? Are there symptoms? Your awareness and intuition will tell you far more about whether a practice is creating harmony in your unique constitution.

Wake up with Nature.

It is said that the moments before sunrise are a sacred juncture in the day known for sattvic or loving qualities that can promote clarity of mind and renewal.

Add a personal ritual: The moments we wake up have potential to set the tone of the whole day. Consider a morning ritual that aligns with you. A few ideas:

• You may place a hand on the heart and offer gratitude. 

• Set an intention. 

• Sweep your hands over the body from head to toe, clearing your aura or energy field for the day.

• Take a few deep breaths to begin from a place of centeredness. 
  

Scrape your tongue .

Tongue scraping removes built up “ama” or toxins in the body. It also improves digestion, bad breath and stimulates organs through reflexology. It enhances taste, so that the brain can process satiation and “santosha” or contentment. 

Do this prior to ingesting any beverages so as to prevent re-absorption. Scrape 7-14 times from the back of the tongue to the front.

Tip: You might ‘habit stack’ this practice with brushing your teeth. 

Drink a glass of warm water

During Vata season, it’s important to be conscious of staying properly hydrated as ‘dryness’ is a dominant Vata quality. Drinking a warm glass of water in the morning supports digestion, peristalsis and morning bowel movements.  

Tip:  Option to add a squeeze of lemon or lime, or a bit of grated ginger, all of which will kindle digestive fire. 

Tip: Avoid coffee first thing in the morning as this can stress kidney energy, drain adrenals and aggravate Vata. If coffee is a sacred part of your day, you might consider adding a dollop of ghee or coconut milk and a pinch of cardamom, which will help neutralize any jitters. 

Encourage daily bowel movements.

In Ayurveda, our bowel movements indicate the health of our digestion. When the digestive fire is too high (think excess Pitta), stool may tend towards loose, diarrhea, or burning. When digestive fire is variable one can tend towards constipation, dry or hard stool (think excess Vata). We want to encourage daily bowel movements to avoid reabsorption of toxins and support optimal digestion. Ideally we aim for at least one bowel movement a day, approximately the size and consistency of a banana. 

Tips to Support Morning Bowels

• Drink a glass of warm water with lemon, lime or ginger.

• Use a squatty potty 

• Incorporate gentle abdominal massage in a clockwise direction

• Try the yoga pose Malasana which helps encourage the downward and out flow of prana known as “apana vayu”

• Herbal ally: Triphala 

Oil pulling for oral health.

Swish with a teaspoon of coconut or warm sesame oil to nourish teeth and gums and support overall oral microbiome. Aim for 2-20 minutes daily. This practice removes toxins from the mouth and helps strengthen gums, teeth and jaw. It also alleviates potential tooth decay, clears bad breath and eases tension in the jaw. Oil pulling can help those with the common Vata imbalance of clenching the jaw, or TMJ. 

Tip: Take a scoop before you get in the shower - it makes the 10 or so minutes go by much faster. Spit out the oil in the trash to avoid clogged drains.

Resource: How to Do Oil Pulling via Banyan Botanicals

Lubricate the nasal passageways with Nasya Oil. 

The practice of Nasya is the application of a few drops of warm ghee or oil into each nostril. As dryness is a common culprit of excess Vata, the applying oil to the nasal passageways can support alleviation of Vata symptoms. By lubricating the nose, we support the sinus, throat and head. It also encourages mental calm and clarity. It is understood that the nose is the doorway to the brain and our Prana or life force energy enters through our breath. 

This practice is particularly beneficial for common Vata imbalances, Fall season, or pre and during travel.  It alleviates dryness, supports stress resilience, stimulates memory, clarifies vision, improves voice and restores balance in the body.

• For vata: use sesame oil, ghee or calamus oil

• For pitta: use brahmi ghee, sunflower or coconut oil.

Nasya Oil Recommendations:

• Banyan Botanicals (15% off with GABY15)

• Paavani Ayurveda (10% off with GABY10)

Resources: 

Nasya Treatment via the Ayurvedic Institute

What is Nasya & How to Use It via Banyan Botanicals

Invite relaxation with Abhyanga or Oil Self-Massage 

Abhyanga is the ancient practice of applying oil to the skin and administering a self-massage. A powerful act of self-love, the word “sneha” is Sanskrit for oil and literally means “love.” Studies show that the power of touch may boost our immune systems. In addition, we can work with marma points or acupressure points in the body to release blocked pranic energy and tension. Spend some extra time massaging the feet as this practice can be particularly grounding.

Vata Balancing Tip: Padabhanga or Foot Massage

Taking time to tend to your feet and offer massage is a powerful way to promote grounding and the balance of both Pitta and Vata Vikruti. Tending to the feet can offer energetic grounding. Through the science of reflexology, the feet offer an energetic map of the systems of the body, so by massaging the feet we are in turn inviting Pranic flow to the whole body. This can also be a nice practice before bed to help settle the nervous system for rest.

Resource: The Art of Abhyanga Self Massage shares how to do it & best oils for dosha

Eye stretches for nervous system support.

Watch the sunset, stare at the sky or let your gaze rest on a horizon. Panoramic or peripheral vision is associated with decreased arousal or activation of the nervous system. Give your focal vision a rest and it will help restore your relaxation.

Eye Stretching

Use your drishti or gaze to alleviate eye tension. You can explore shifting your eyes

• left to right

• up and down

• Diagonally 

• in slow circles clockwise and counterclockwise

• focusing near on objects near and far

These stretches can alleviate contraction in the muscles around the eyes and soften intensity. When the nervous system is in a fight or flight state, or we are locked in hyper focus, the eyes tense. Practicing peripheral vision, softening the gaze, taking in visuals of expand and horizons can all be powerful ways to help the nervous system regular and alleviate excess fire element. 

Eye Palming

To promote relaxation and soothe the optic nerves of the eyes, you may try eye palming. Rub your palms together to generate friction and heat. Then cup your hands lightly over your eyes. Our hands have chakras or energy centers that are extensions of Anahata (the Heart Chakra), so when we gently cup our hands over the eyes we invite prana to flow through from our hearts, through our palms, to nourish the eyes with loving awareness. This practice also offers the symbolic gesture of turning inward, closing our sense of sight as a way to rejuvenate the sense. 

Practice Pranayama Breathwork & deep breathing. 

“Prana” is one’s life force or vital life energy. It is said to ride on the breath. Pranayama practice, often translated to as ‘breathwork,’ ‘breath expansion’ or ‘breath restraint’ is the practice of intentionally controlling the breath to move life force through the body. The breath is said to be the bridge between mind and body and so the breath trains the mind to remain in the present moment.

Physically, approximately 80% of the body’s toxins are released through our breath. Our breath can tell us a lot about the body. Shortness of breath or fast paced breathing often indicates that the sympathetic nervous system (fight, flight, freeze, fawn response) is turned on. The body remains in a cyclical state of stress. When the breath is slow, full and deep, the body enters more relaxed space - the rest and digest response of the nervous system. 

Since Ayurveda is also a subtle body science of self-healing, Pranayama holds a profound impact on creating health. Take 3-5 minutes to breathe deeply. This helps deescalate yourself in times of stress and also allows all systems of the body to operate more optimally. 

3 Pranayama Breathwork practices to calm Vata

• Nadi Shodhana: Also known as Alternate Nostril Breathing, yet in Sanskrit translates to “Channel purification” this breath purifies the subtle energy channels in the body. It calms the nervous system and brings balance to both hemispheres of the brain. 

• Brahmari: Also known as “Bumble Bee Breath” this breath tones the hypothalamus, the part of the brain responsible for maintaining homeostasis in the body and regulates the pituitary gland responsible for hormonal balance. 

• Ujjaye: Often translated as “victorious breath,” ujjayi stimulates the vagus nerve, suppresses sympathetic nervous system response (reduces fight or flight tendencies) and gently warms the body.

Practice Yoga Asana that is Steady, Grounding & Restorative

“From asana arises the steadiness of body and mind, freedom from disease and lightness of the limbs.”  - Hatha Yoga Pradipika 1.17

Asana is a sacred science interweaving all aspects of consciousness. It serves as a way of moving prana throughout the body, especially to areas that are blocked. It ultimately prepares one for finding a steady, comfortable seat to meditate.

Vata principles: Slow, steady, strengthening yet gentle, grounding, and consistent.

Postures:

Yoga Practices for Vata Season

• 45 Min Vinyasa | Yoga For Anxiety - Grounding Vata

• 45 Min Vinyasa | Soma Sadhana 

• Restorative & Yin Yoga Practices 

• YouTube Channel by Dr. Arielle Schwartz - Vagus Nerve Support in Asana

Eat foods that are warm, oily, well-cooked, well-spiced with the tastes of salty, sour and sweet.

Vata Balancing Diet: Eat foods that are salty, sour or sweet in taste. Warming both energetically and in temperature. Add heating spices. 

Salty foods are grounding and help Vata hold onto fluids. 

Sour tastes help stimulate secretions. 

Sweet tastes are said to be the most nourishing and tonifying, and in its natural form very grounding.

Incorporate foods that are oily, well-cooked and well-spiced.

Create nourishing sleep rituals.

Sleep is one of the three pillars of life. It is so vital to the body’s self-healing process. If the body does not receive enough sleep, the body cannot repair the damage caused by stress and strain and inevitably breaks down. Poor sleep can result in a myriad of health challenges including: increased insulin resistance, which impacts metabolic health and hormonal imbalance which impacts mood. Good quality sleep supports cognitive function, proper digestion and processing of memories, emotions, thoughts and is integral for healing trauma.

Bookend your day with rituals that help you wind down and relax (for example: a warm bath with essential oils, a yoga nidra meditation)

• Allow your last meal to be minimum 2 hours before you sleep so that digestive process doesn’t impact your rest

• Avoid activities that are physically or mentally stimulating as these may keep the mind active and distracted from sleep.

• Limit screen usage before bed (aim for minimum 20 minutes before bed)

• Go to bed before 10pm (prior to re-entering the Pitta time of day). 

Ayurvedic Sleep Aid for Vata Imbalance

• Try a weighted blanket: ​​The weight can help ground Vata, relax the nervous system and calm the body. Blankets that are 15 to 25 pounds or heavy enough to press down on your skin can stimulate pressure receptors that trigger vagus nerve activity, which has a plethora of important actions including fear, stress and anxiety management.

• Tonic: Drink a warm glass of milk with a pinch of nutmeg. 

• Herbal Allies: Magnesium Supplement

Resource: Practices to Rest Well: Sleep Hygiene and Ayurvedic Tips for Deep Sleep by Gaby Colletta

The above are just a few ways to help balance excess Vata. Ayurveda involves a wide array of sensory modalities that invite healing into our lives. You can also create your own rituals simply by recognizing your relationship to your senses and what you do. Ayurveda is a practice of being in right relationship, avoiding excess indulgences and maintaining a balance with our desires. Try these rituals out and see how they make you feel or how they shift your relationships!

---

Written by Gaby Colletta

MA in Integral Counseling Psychology, Somatic Therapist & Coach, Yoga Instructor E-RYT 500, YACEP, Ayurvedic Health Counselor AHC.

---

Disclaimer: The content on this website is intended for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your physician or another qualified health provider regarding any medical concerns. 

Purusharthas: Yogic Pathways to Purpose & Fulfillment

An overview of the Vedic four universal aims of human life and journal prompts to explore your relationship to prosperity, pleasure, purpose and liberation.

“Yoga practice is to serve all of the purusharthas, helping us to function better in order to achieve all our desires and fulfill all our obligations. When you are flowing through all the purusharthas in your own way, there is the feeling of living the life you were designed for.”

- The Radiance Sutras

The Purusharthas emerged from Vedic philosophy to offer the four universal aims of life. They are often understood as “goals of human existence” or the “Soul’s purpose.”

Purushartha is a Sanskrit word that is composed of Purusha, relating to “spirit, essence, soul and original source of universe.” Artha implies “purpose, object of desire, or meaning.” These are:

• Artha - Wealth, prosperity, economic values

• Kama - Sensual pleasure; desire, longing, sexual love, psychological values

• Dharma - Duty, morality, true purpose, divine order, moral values

• Moksha - emancipation, liberation, setting free (& release from worldly existence), spiritual values

Cultivating a self-understanding in relationship to the Purusharthas can be a powerful way to explore your personal value systems and blueprint to living a fulfilling and meaningful life. 

Darshana: Exploring the beliefs that build your reality

The Sanskrit word ‘darshana’ comes from the verbal root dṛś, or “see.” It can be understood as ‘to see, to understand, philosophy or framework in which one sees or experiences, perceived reality.’ In Ancient India, there were ṣaḍ darśana, or “six views” on reality or philosophical frameworks that explain the Nature of reality, the cosmos, and consciousness. 

• Samkhya

• Yoga

• Nyaya

• Vaisheshika 

• Mimamsa

• Vedanta

As modern-day practitioners, we live in a world that holds a myriad of truths and realities. There is a diversity of human beings, life paths, cultures, and ways of understanding how the world works. When we are in touch with our own frameworks of reality, we can learn how to reshape them to serve the highest vision of Self.

Journal Prompt: Define your darshana or perspective

Free write your answer to the following questions to explore your perceptions.

• How do you describe reality or existence?

• What laws of order feel inherent to how the world works? What feels true to you?

You may consider what beliefs you hold around ideas like: karma, past lives, free will and fate, the world of subtle energy, spirit guides, spirituality & more. 

Journal: Identify limiting beliefs in your reality

Look at an area of your life that “isn't working.” This could be an area or situation that consumes your energy, challenges you or creates dissatisfaction. It could also be something you are resisting. Be specific. Ask yourself:

• What does your mind (internal dialogue or narrative) say when you think of this?

• What keeps you trapped in this situation?

• What beliefs are here? 

• Are there any disempowering thoughts?

• Blame, judgment, criticism

• Excuses or rationalizations

• How do these thoughts or beliefs feel in the body? (Are there somatic markers, like shortness of breath, tension, temperature changes or others?)

If you are able to define a specific negative or limiting belief that you’d like to begin to shift, you can journey deeper to ask: 

• When was the first time I ever heard this negative thought?

• How many times has this thought impacted my life since?

• If I don’t change this belief, what will my life look like 20 years from now?

• What will it cost me to keep this negative belief?

• How do I actually want to show up to this part of my life?

• What does my highest self want to communicate to me about this?

The above inquiries help us unpack Samkara and define Core Beliefs

In Yoga the word ‘samskara’ is often used to describe subtle impressions from past actions that become habits, tendencies or even addictions. Through recognizing our beliefs, we can learn to address our samkaras or the tendencies that keep us entrenched in unconscious action & cycles of suffering. 

A modern day take on this is the therapeutic modality Cognitive Behavioral Therapy (CBT), which invites individuals to recognize and challenge the limiting beliefs in order to rewrite them into supportive narratives. 

Core beliefs are understood to be schemes, which shape how we process and interpret new information. They are formed through our early childhood experiences and thus, run deeply embedded into one’s way of thinking. Negative core beliefs can influence one’s attitude, behavior, implicit rules, and ways of being. 

A few main categories of negative core beliefs relating to the self include:

1. Helplessness (incompetence, vulnerability, inferiority) 

2. Unlovability (fear of not being liked, incapable of intimacy) 

3. Worthlessness (feelings of insignificance, a burden to others)

Understanding our core beliefs and negative narratives is the first step to unblocking our highest vision of Self. If we recognize the ways in which we perceive reality, then we have the power to change it. 

Purusharthas: Values as a compass

Defining one’s personal values can be a powerful tool for guidance in life. Each person has their own personal set of values, created from their unique life experiences, backgrounds, upbringing and history.

Consider values as an inner compass for decision making. When we take actions guided by our core values, it offers a deep sense of alignment. Values offer the light of “tejas”or the clarity that sharpens discernment, and enables us to prioritize what is most important in life. They support the practice wise energy management (brahmacharya) and connect us to radical honesty, truth (Satya) and our authenticity. 

Here is a list of values by Brene Brown, American professor, author, and researcher on human connection. 

Journal prompts to explore the Purusharthas

The following journal prompts are designed to help you unpack your personal meaning behind each Purushartha or yogic goal, what beliefs you hold around this goal, how you can begin cultivate a conscious relationship to it.

Artha: Prosperity & Economic Values

Artha refers to having the material and financial security to live with ease. It can be translated to wealth, abundance and prosperity. 

Journal Prompts for Artha

• What comes to mind when I think of wealth?

• What are my beliefs around money?

• What are my barriers to wealth? (Systemic or personal)

• What are my inherent skills, talents or gifts? Think of what comes naturally to you.

• What do I feel society or the world needs?

• What do I see as truly valuable?

• If money was not a factor, what would I do?

Kama: pleasure, enjoyment, intimacy, passion, art, music, beauty, aliveness.

Journal Prompts for Kama

• What comes to mind when you think of pleasure?

• What are my barriers or limiting beliefs to experiencing pleasure? 

• What brings you pleasure, joy or aliveness?

• When in your life have you felt most creative, most alive, or most in love?

• What do you find beauty in?

Dharma: Duty, Purpose, Righteousness, Ethics

The Sanskrit word “dharma” translates to “that which is established, firm, rightful action, rightful direction.” One’s “sva-dharma” is “that which one was born to do, one’s personal path through existence.” Dharma is said to arise from the heart of every being and is often understood as one’s contribution to the welfare of beings.

:श्रेयान्, स्वधर्मः, विगुणः, परधर्मात्, स्वनुष्ठितात्,
स्वभावनियतम्, कर्म, कुर्वन्, न, आप्नोति, किल्बिषम्

śhreyān swa-dharmo viguṇaḥ para-dharmāt sv-anuṣhṭhitāt

svabhāva-niyataṁ karma kurvan nāpnoti kilbiṣham

It is better to do one’s own dharma, even though imperfectly, than to do another’s dharma, even though perfectly. By doing one’s innate duties, a person does not incur sin.

The Bhagavad Gita, Chapter 18, Verse 47

Dharma rises from within you and your karmas. There is no need to seek dharma, but rather to awaken it from the depths of your Soul. Uncovering your life’s purpose is an internal process, peeling back the layers to reveal connection to Self. 

Journal Prompts for Dharma

• What comes to mind when I think of dharma, duty or purpose?

• What feels challenging about defining my life purpose?

• What is clouding your dharma? Can you separate other’s imposed desires for what you do with your life from your own desire? What myths do you hold around dharma?

• How can I serve? What is my moral obligation?

• What qualities would I improve in everyone if I had the capacity to do so?

• If I could give a gift that would make a stranger’s life better, what would it be?

Moksha: Liberation

Moksha is marked by the quality of sattva: content, peaceful, non-violent, compassionate, all loving power of the Universe. It is said that that artha, kama and dharma serve Moksha, liberation from the cycle of rebirth, the highest of the puruṣārthas, the aims of human existence.

Journal Prompts for Moksha

• What does liberation mean to you?

• In what ways do you feel free? In what ways do you feel restricted?

• What sociocultural constraints influence your decision making?

• Are you operating from ego mask or inner spaciousness? Are your actions and pursuits guided by Ego Ahamkar or your Higher Self?

• When do you feel most connected, present and here?

• In what areas of your life do you experience contentment? What conjures contentment?

Out of this self-exploration, you may consider writing down a list of your personal values. If any powerful insights emerged, take note. If any personal intentions or goals are presenting themselves as an option, write down your goal and begin to tend to it. Call in support as needed. Processing with a trusted friend, a therapist, life coach or mentor can help you create a clear path to living with aligned action.

---

Written by Gaby Colletta

Gaby is a Somatic Therapist, Yoga Instructor E-RYT 500, YACEP, Ayurvedic Health Counselor AHC. She holds a Masters degree in Integral Counseling Psychology and is a Yoga Alliance continuing education provider.

---

Disclaimer: The content on this website is intended for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your physician or another qualified health provider regarding any medical concerns. 

Co-regulation: 6 Somatic Body Based Practices for Intimacy & Connection

Co-regulation is a powerful and primal process for calming the nervous system during times of stress.

We are social creatures. We thrive in community and connection. Coregulation starts in the womb, and evolves throughout our lifetime. As a baby, our initial experiences with coregulation are shaped by the ways in which our primary caregivers attuned to our needs or distress. Acts like holding, cradling, humming, soothing an infant through bursts of tears and distress all serve as the precursor for teaching us how to manage emotions and process stress in our bodies. 

Beyond the caregiver and child dynamic, coregulation continues to evolve and impact our lives. Have you walked into a room to notice an energy shift, be it a room bubbling with enthusiasm or the silence of grief? There is often a worldless experience we share. Attachment theory explains that our physiologies are intertwined. Our nervous systems are interconnected and impacted by each other, simply by sharing space. In fact research explains that the electromagnetic field of a person’s heart extends about three feet outside the body, thus impacting our ability for our hearts to drop into cooperation and coherence, and in turn signal messages to the brain to self-regulate. 

Conscious co regulation has the power to:

• Self-soothe and regulate one’s nervous system

• Cultivate empathy, trust and connection

• Provides a basic sense of safety in relationships

A Gestalt teacher once told me “safety enables growth.” There is an energetic snowball effect of feeling safe, that leads to vulnerability, willingness to open to intimacy and the ability to turn change into growth and resilience.

Below are various practices you might explore to cultivate greater connection through co-regulation.

6 Somatic Approaches to Co-regulation

Since co-regulation is a body to body consideration, these are somatic practices or body based approaches, but you could explore verbal and communication approaches as well.

Remember the nuance of each human: It is important to remember that each person’s nervous system is informed by their own unique collection of life experiences, so one practice may nourish one person but not the other. A valuable way to stay connected is to check in throughout the practice and/or after. Consider these all suggestions to try one.

1. Breath synchronization & resonance

   It is said that simply sharing physical space with other beings brings our hearts into resonance. Breathing is another powerful way to support this attunement. A few simple breathing practices you can do together:

   Sit back to back, so you can shift your awareness to each other’s breath patterns. Begin to inhale for a count of 4 and exhale for a count of 4. Continue for 3-5 minutes. 

   Sit facing each other. You may put your right hand on your partner’s heart and your left hand over their hand on your heart. The element of conscious touch can amplify the connection. In Yogic theory, the palm is an extension of the Heart Chakra or energy center. Do this while syncing your breath together. 4 count inhale, 4 count exhale. Read on to understand how facing each other and mirroring 

   Add in an audible sigh or hum, perhaps partake in a chanting meditation with each other. When we add a vibrational quality to the breath, this tones the vagus nerve and brings resonance to the two. 

2. Mirroring & eye gazing

   Have you noticed that even before locking gaze, there is already a mirroring that begins to happen in connection. We witness this with the way a smile spreads across a room, or how laughter and yawning become a shared experience. You may notice that you find your body language starts to mirror that of a person you’re settling into connection with.

   Making and maintaining eye contact, especially with someone we already have trust or positive rapport with, this creates what’s called a neural duet between brains. Essentially, this practice activates the social engagement centers of the brain, releases oxytocin (the connection hormone) and vasopressin (another chemical that releases physiological stress.)

3. Light touch or massage.

   A gesture as small as placing a hand on one’s shoulder or back can have a profound impact on sense of safety, care and ease. Other conscious touch such as holding hands adds light pressure to our sensory receptors called the pacinian corpuscles, which in turn stimulates the Vagus nerve and signals messages to lower heart rate, blood pressure and stress. 

4. Hugging & Cuddling

   Embracing and being embraced is a primal source of comfort and care. Conscious touch can be a powerful nervous system regulator that helps anchor the body when experiencing hyperarousal or frenetic and excess energy. Perhaps an odd analogy, but much like how a lightning conductor distributes the excess charge into the grounded mass of the Earth, as children we curl into the greater mass of a Mother (or parent figure) to discharge the feelings of distress. Hugging offers this way of allowing a partner's embrace to anchor and hold your activation, but it’s also an act that naturally secretes oxytocin that releases calmness, relaxation and bonding. 

5. Partner stretching, partner yoga, dance or any body movement practice.

   Dropping into coordinated rhythm with each other, amplified by mindful focus can help you regulate and attune to each other. Specifically, rhythmic motion of swaying, rocking, bouncing, dancing, or even walking is a way of dropping in sync. 

6. Go for a walk in nature together.

   Consider one a nervous system stack, (aka lots of tools combined). Walking is a form of bilateral stimulation. Bilateral stimulation impacts the brain and our physiology by activating the parasympathetic nervous system (our rest and digest response). It can an impactful tool in de-escalating or down-regulating oneself when the body is in fight or flight, or feeling highly activated. In addition, it increases serotonin and dopamine which contribute to feelings of wellbeing. Bilateral stimulation is used to reduce anxiety, reactivity to stress, and improve emotional regulation. Add walking, in sync with another being (think back to mirroring), against the backdrop of Nature which endless research explains it supports overall wellbeing, and you have a sweet melting pot of nervous system salve.

   Other activities in this area could be, exercising together, taking a yoga class together or doing an outdoor sport. 

Consider the above the tip of the iceberg in exploring the ways in which you can co-regulate, attune to the humans you love and resource your own nervous system in the process.

---

Sources & Further Reading

The Science of Holding Hands by George Szasz, CM, MD via BC Medical Journal

Neurophysiology of Human Touch and Eye Gaze in Therapeutic Relationships and Healing by Fiona Kerr et al & Adeline Nursing School

The Heart's Electromagnetic Field Is Your Superpower. Training heart-brain coherence.  Via Psychology Today

Self Regulation Through the 5 Senses: A Guide to Calming the Nervous System

How to calm your nervous system and self-regulate when you are activated, triggered, or hyper-aroused.

Our nervous system plays a powerful role in our human experience. It influences overall health and wellbeing and impacts our physiology. Our nervous system influences actions from our breath patterns, thoughts, cognitions to our feelings, emotions and sense of belonging. Our nervous system is also responsible for our learning, stress resilience, healing and connection. 

We move through life accruing experiences and relationships that impact how we see, feel and navigate reality. We may have humans in our life that make us feel calm, connected, safe, and open to growth. And we may have others that create stress, insecurity, fear, disconnection. We may partake in activities that sway our stress levels, and others that calm us down. 

Cultivating the skills to self-soothe and regulate your nervous system is integral not only to immunity and health, but also emotional resilience and the inevitability of life’s changes. When we can engage from a regulated nervous system we are:

• Deepen intimacy, connection and belonging

• Able to navigate challenging discussions or discomfort

• Hold complexity of different opinions, beliefs, and realities (in others and in ourselves)

• Self advocate and communicate personal needs

• Manage our energy levels with mindfulness and care

When we tend to our nervous system health, we can show up to life with less reactivity, and greater care. 

There are a myriad of ways to resource or bolster the nervous system. For those who ‘know’ what to do but can’t ‘feel or embody’ the shift you want to make, working somatically (through the body) or the 5 senses can be a powerful pathway to supporting your whole being.

5 Sensory Strategies to Regulate and Calm the Nervous System

Smell

Our sense of smell is one of the most primitive parts of the brain. It is connected to the limbic system, the part of the brain responsible for mood, memory, behavior and emotion. When we smell an aroma or fragrance, it has an immediate impact on our physiology and nervous system. Beyond sense itself, when we pause to soak in smell, we also activate deep breathing which supports relaxation and integration.

3 Ways to Self Regulate with Smell

• When eating a meal, pause to smell the aromas of your food. This also enhances your sense of taste.

• Use aromatherapy. A few ideas include organic essential oil in a diffuser or diluted in a carrier oil and applied to skin. Test out a few scents and notice which ones invite a sense of ease, muscle relaxation and deep breaths.

• Go for a mindful walk and take pause to smell different plants you encounter. Beyond the smell, a the therapeutic modality of ecopsychology informs us that being in nature regulates the nervous system.

Sight

Our eyes are an evolutionary ally that observed the environment for survival. Studies found that 65% of the population are visual learners. We are constantly taking in sensory impressions. Today’s modern world is saturated with stimulation for the eyes as media, technology vie for attention. When we feel anxious, stressed or dysregulated our pupils dilate and we may experience a variety of optical conditions like shimmers, halos, shadows, flashes, blurred vision, tunnel vision, light sensitivity and more. In fact, one therapeutic modality often used for healing trauma is called EMDR (eye movement desensitization and reprocessing). 

3 says to regulate the nervous system with Sight

• Watch the sunset, stare at the sky or let your gaze rest on a horizon.Panoramic or peripheral vision is associated with decreased arousal or activation of the nervous system. Give your focal vision a rest and it will help restore your relaxation.

• Eye Yoga. Eye movement and the vagus nerve are connected. The vagus nerve, which is responsible for supporting the parasympathetic nervous system to calm the body after a stressful situation occurred. and eye movements are connected. A few ways to practice include settling your gaze softly on one point, shifting your gaze right to left or up and down, shifting your gaze in slow circles. Explore stretching and engaging the eye muscles followed by relaxing them.

• Clear your visual clutter.

• Chromotherapy or color therapy. Colors have an effect on 

Sound

Auditory stimuli permeate every level of the nervous system. Sound affects our brain waves, which are often associated with various emotional states. Some sounds create soothing and self-regulation while others can be jarring, aggravating or disruptive. Consider how certain sounds make you feel, and start to create an environment of harmonious sounds. We can use sound to stimulate the vagus nervous, responsible for nervous system support. 

4 ways to use sound to self-regulate

• Listen to rhythmic, slower music. This tends to be grounding and less activating than music with a lot of variation, spontaneity or fast beats. 

• Soak to the sound of nature: rain, bird song, the leaves in the wind. Researchers found that natural sounds are associated with resting activity in the brain. 

• Humming, singing, chanting, toning. Gentle sounds that create vibration in the larynx promote a state of relaxation. 

• Listen to binaural beats. Though research is still underway, binaural beats are said to have a similar effect as meditation in supporting stress release, creativity, improved mood,  focus, sleep.

Taste

When the body is stressed, it can impact our digestion, perception of taste, cravings, suppression of appetite and more. If the body in a state of arousal (fight, flight, freeze, fawn), all efforts are going towards defense rather than allowing food to nourish as medicine. We can use the sense of taste consciously to shift the nervous system into a place of rest and digest. 

3 Ways to Self-Regulate with Taste

• Slow and mindful eating. Be fully present with your food. Release distractions like TV shows (the body doesn’t know the difference of watching a lion attack on the TV versus in real life). Take three slow breaths and taste each bite fully. The practice of savoring has profound effects not only only for the brain to process satiation but also on mood and feelings of abundance. 

• Limit stimulants. Caffeine, alcohol, processed sugars all contribute to fluctuations in energy and mood. Substitute with an herbal tea that calms like chamomile with honey, kava root, valerian. 

• Hydrate. It may sound simple, but staying hydrated supports nervous system function. When we aren’t hydrated, we may experience reduced cognitive function, altered moods, increased stress, impaired concentration, and more. When we are hydrated our nervous system function improves. 

Touch

Touch can have a positive impact on the nervous system. It stimulates the nerve endings that correspond to the vagus nerve which supports body’s stress response, reduces cortisol (stress hormone) and releases oxytocin which enables us to feel good.

3 Ways to to Self-Regulate with Touch

• Cuddling, hugging, holding hands and pleasant touch reduces stress and strengthens social bonds. 

• Self Massage. Slow, rhythmic strokes activate the parasympathetic nervous system and invite body relaxation. Ayurveda, the Ancient mind-body science of India explains the practice of abhyanga (self massage) as essential to longevity, resilience and immunity. 

• Try a weighted blanket. They can support anxiety, sleep disorder, ADHD by alleviating symptoms like quick heart rate or breathing. 

These are just a few practices and skills you can cultivate to bolster your toolbox of physiological and emotional resources. 

---

Written by Gaby Colletta

Masters in Integral Counseling Psychology, Somatic Therapist & Coach, Yoga Instructor E-RYT 500, YACEP, Ayurvedic Health Counselor AHC.

---

Disclaimer: The content on this website is intended for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your physician or another qualified health provider regarding any medical concerns. 

Ayurveda and Immune Resilience: Tips for a Healthy Lymphatic System

In Ayurveda there are many ways we can support the subtle essence that is called ‘ojas,’ otherwise known as our immune boosting life force, luster and vitality. Of the many ways to bolster physiological resilience and wellbeing is through maintenance and care for our lymphatic system. 

In Ayurveda, the lymphatic system is integral for clearing “ama” or toxins from the body. It is often referred to as the body’s sewage or draining system. It boasts a wealth of vital functions and is responsible for filtering out waste and bacteria, assisting blood circulation, absorbing fat from the digestive tract and producing lymphocytes, white blood cells that enhance our protection and defense against disease. 

Ayurveda understands the lymphatic system to be closely related to rasa dhatu, the bodily tissue composed of plasma and other fluids. Rasa is the first dhatu that we typically aim to nourish, and in turn it supports the tonifying, building and health of the other six dhatus. When rasa is healthy, one experiences contentment, joy, strength, consistent elimination, clear eyes, supple skin and lustrous hair. In the mind, rasa adds juiciness and flavor to life, a sense of calm ease, and creates a protective boundary for physical and emotional resilience.

Signs that your lymphatic system may need support

• Swollen lymph

• Chronic fatigue

• Feeling sluggish, heavy and weak

• Reoccurring infection

• Skin breakouts & blemishes

• Swelling or buildup of fluid (commonly in arms and legs)

• Arthritis

• Digestive disorders

How to move and circulate the lymph

There are 3 ways to move and circulate lymph. 

1. Muscular contraction

2. Gravity 

3. Gentle Massage

Practices to Nourish the Lymphatic System

Below are specific practices you can explore to support your lymphatic drainage, circulation and increased immunity. 

1. Stay hydrated and drink plenty of water

Not only does proper hydration support the cleansing of toxins or ama in the body’s system, but it also supports mobility of lymph. 

2. Yoga Asana for Lymph

Asana poses can move lymph through the muscular contraction which acts as a pump to circulating the lymph.  In addition, changing the body’s orientation to gravity can help drain lymph in areas of build up or stagnancy. Key areas that lymph nodes gather are in the neck, armpits, abdomen and groin. 5 ways to move lymph in yoga  include:

• Neck release stretches

• Twists compress and release the abdomen

• Chest expansion postures like bow pose or hands clasped behind back open armpit region

• Lunges such as low or lizard lunge stimulate groin

• Inversions such as legs up the wall allow gravity to support drainage

3. Abhyanga Self Massage or Gentle Massage

Abhyanga is the ancient practice of self-massage with the application of warm oil to the skin, our body’s largest organ. According to one of the classical Ayurvedic texts, the Ashtanga Hrdayam: “Abhyanga should be resorted to daily. It wards off old age, exertion, and aggravation of vata.” Through the sense of touch, this practice boosts immunity, supports the nervous system, lowers cortisol stress levels, and improves self-love and confidence. It is also essential for moving lymph to cleanse and revitalize the body. 

Practice with smooth, long strokes towards the heart and circular motions around the joints. Spend time massaging the breasts, armpits, neck, groin and abdomen. For breasts, massage in a circular direction. For the stomach, gently massage in a clockwise direction with both hands. 

Banyan Botanicals and Paavani Ayurveda also offer amazing herb-infused blends. 

4. Pranayama Breathwork 

Breathing is one of the primary ways our body releases toxins. By breathing deeply we alter the intra-abdominal pressure which stimulates lymph flow. We can think of the inhalation and exhalation as a natural massage on the internal organs, rhythmically squeezing and releasing to wring oneself out. 3 breathing practices to try.

Diaphragmatic Breathing

Diaphragmatic breathing is said to “stimulate the cleansing of the lymph system by creating a vacuum which pulls lymph through the bloodstream” according to Dr. Jack W Shields, MD. Lie on your back and place your hands on your belly to help you sense this action. Inhale through the nose, fill up the lower abdomen, then the middle, then the upper as you pull the diaphragm downward. Exhale releasing breath from the top, middle then lower belly as your draw the diaphragm back up. 

Bhastrika Breath of Fire

This breath is heating, increases fire element, and incorporates muscular contraction of the abdomen to support circulation. In breath of fire, one implores forceful inhalation and exhalation in synchronization with expanding and contracting the belly. 

Kapalabhati or Skull Polishing Breath

Similar to Bhastrika Breath of Fire, Skull polishing also has a heating quality that energizes and cleanses. Inhale through the nose, forcefully exhale through the nose while contracting the navel towards spine (or the belly inward). The inbreath (for most) happens naturally. You can imagine this to be like pumping the belly. 

5. Take alternate hot and cold showers

This biohack creates a pump-like action in the body. How? The hot water dilates blood vessels, and the cold water contracts them. Try showering in warm or hot water for 3-5 minutes, followed by cold rinse for 1 minute. Repeat 3-5 times and finish with cold. Studies show this is an immune system tonic, improves blood circulation, regulates body temperature, increases metabolism, alleviates depression, deepens breathing and yes, supports lymphatic movement! 

6. Exercise

The lymphatic system is stimulated by movement of muscles and increasing your heart rate, thus exercise is integral for whole-body health. Not to mention, it comes with a myriad of benefits for mood, sleep, body function and more. 

These are just a few ways to support your immune function and overall health. I hope you find them useful in your journey. If you’d like to know more about Ayurvedic health counseling you can explore opportunities to work together here. 

---

Written by Gaby Colletta, Ayurvedic Health Counselor, Somatic Therapist & Yoga Instructor E-RYT 500, YACEP, AHC.

---

Sources

Ayurveda Secrets of Healing by Maya Tiwari

Why Lymphatic Health Matters and How to Perform Lymphatic Drainage Massage by Paavani Ayurveda 

Yoga Video to Boost Your Body’s Lymphatic System Drainage and Immunity by Sejal Shah via Art of Living

Deep Breathing and the Lymphatic System by Edely Wallace CDT, MLD, E-YTT 500

Disclaimer: The content on this website is intended for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your physician or another qualified health provider regarding any medical concerns. 

An Ayurvedic Approach to Balancing Burnout

Our modern society moves at the rhythm of speed. Whether conscious or unconscious, productivity is the heartbeat of corporate culture. Value is placed on output, achievement, ambition and doing. This doing becomes exacerbated by technology, social media, and the constant pings that leave our attention scattered. Many would say today’s world is driven by pitta and vata forces - the fire that fuels our movement movement and striving for more. And when it excess, these energetic forces fragments our energy and can leave us feeling drained or depleted. It is no wonder that these collective forces can bear weight on our individual ecosystems.

Burnout is real. The World Health Organization classifies burnout as an “occupational phenomenon…resulting from chronic workplace stress that has not been successfully managed.”  It can be experienced in a myriad of ways:

Signs of burnout include:

• Feeling drained, depleted or exhausted

• Reduced efficacy

• Breathing difficulties

• Headaches

• Sweating

• Palpitations

• Chest Pain

• Digestive Issues

• Anxiety

• Depression & detachment

• Lack of vitality or interest in hobbies

• Helplessness

Sources: WHO, Banyan Botanicals

Ayurveda understands burnout to be related to Pitta dosha

Pitta is he energetic force composed of fire and water. The energy of pitta often prevails in the summertime, when the sun is high, the days are long, and excess heat can be felt in the body and mind. While intensity, focus and fire can be productive, too much of anything can cause dis-ease. A pitta imbalance can emerge from such heightened intensity that burns up one’s “Ojas” or immune boosting life force.

Ojas is responsible for the overall health, vitality and resilience of the body. Ojas is the most refined essence of what Ayurveda sees as the 7 dhatus or bodily tissues. Is is the purest essence of kapha dosha (water and earth) and promotes stability in body and mind. Understood in a Western context, ojas is our immunity and ability to defend and prevent disease. It is what enables us to endure change with steadiness, protect us against the negativity of others, and encourage an overall satisfaction of life. 

When we experience burnout we deplete our ojas. Ayurveda is an individualized mind-body system of healing, so it’s important to recognize that burnout can appear differently for each Ayurvedic dosha or mind-body constitution.

Burnout by Dosha

Vata individuals {Air and Ether} often feel overwhelmed or scattered from their varying endeavors. When vata folks experience burnout, attention becomes easily fragmented making completion of tasks a drain. Their boundaries can become too flexible, making the art of saying ‘no’ a challenge. Energetically, vata types are prone to short bursts, which can make them prone to low stamina. They tend to keep moving, spread their efforts thin, and spiral out in exhaustion. Imbalances often result in anxiety, worry, overwhelm, insomnia, emotional disconnection, mental fragmentation, digestive gas and more.

Pitta individuals {Fire and Water} are often driven to burnout through their ambition and desire. Their pursuits are often done with intensity at the expense of rest. Addiction to productivity can be stealth, leading to a vicious cycle of doing without a break. Energetically, Pitta types are prone to intensity which can lead them to push too far or neglect their healthy edge.  Pitta burnout imbalances often result in judgment, increased criticism, impatience, anger. They can feel overtaxed and wound up with the inability to decompress. 

Kapha individuals {Earth and Water} are the least likely to experience burnout due to their generally stable and reliable nature. However, as the dosha that tends to have the most to give, Kapha individuals can end up giving too much - to friends, family, relationships, leaving their own personal energy drained. Energetically, Kapha types have sustained endurance, but may stay committed to a pursuit far longer than what is healthy. 

Below are a few ways to balance burnout

Practices for Balancing Burnout 

1. Slow down & honor transition times.

We live in a culture of speed. 

If you tend to stack things in your schedule back to back, buffer each activity with intentional transition time. Give yourself space between appointments, 

2. Simplify your commitments.

Release what is not essential. Examine your work, relationship, family, and financial commitments all contribute to physical and emotional exhaustion. Begin to notice how you manage your energy and start to limit the activities that leave you feeling drained. Practice discernment, especially when exploring activities that are masked in ‘shoulds’ or appear energizing yet require lots of resources. Hint: look at where procrastination emerges. Prioritize activities that elevate and fuel your energy.

3. Set boundaries for your work day.

The boundaries in our world have become increasingly blurred. With influence from the pandemic, the home space also became the work space. With the rise of entrepreneurialism and the gig economy, many folks have become their own bosses, making it hard to designate specific work hours. Workaholism and pitta burnout go hand in hand. Capitalism reinforces the false belief that we need to produce more. Ultimately this is unsustainable for our health and happiness.

Setting boundaries for your workday can look like: 

• Designating hours you work

• Not checking your email first thing when waking up or right before bed

• Not responding to people during your weekend or play hours

4. Disconnect from technology

We live in an attention economy. Technology has become embedded into our daily routines. The structure of the digital world is designed to seize our attention {and in turn monetize it}. Studies reveal that people pick up their phone every 6 minutes. Naturally, disengaging from habituated ways of using technology can be a challenge. But the reward is great. Research reveals that when we consciously limit our technology use people experience a decrease in anxiety and depression, improved relationships, better sleep, deeper focus and presence amidst many other benefits (Sources: Forbes, Greater Good Magazine).

Tips for unplugging & boundaries around tech:

• Leave your phone in another room - especially during sleeping hours and meal times.

• Enable the ‘Do Not Disturb’ function or airplane mode

• Remove addicting apps, or move them to the last page of your phone

5. Take pranayama breaks to reset your nervous system.

Breathing is a lost art. Our breathing has evolved and gotten markedly worse since the Industrial revolution. Scientists say that 90% of us are breathing incorrectly, which in turn affects a myriad of chronic diseases (Source: Breath by James Nester). When we are stressed or anxious, our breath can quicken, shorten, and become shallow. Breathing is the quickest way to bring the mind to the present-moment and the body to a place of ease. 

4 Pranayama practices that calm your nervous system include:

• Nadi shodhana

• Sama Vritti

• Bhramari 

• Visama Vritti with longer exhales

6. Prioritize healthy food.

Ayurveda sees food as medicine and the root cause of ‘bala’ or strength that nourishes our 7 tissues. When we are exhausted, it’s easy to seek foods that offer false energy, quick fix or emotional comfort. Avoid or limit caffeine, alcohol and foods with added or processed sugars. Enjoy nutrient-dense organic foods. 

Foods that support adrenal fatigue include dark leafy greens like spinach, kale and swiss chard, which provide magnesium (which regulates blood pressure, nerve function and more). Foods with folate such as asparagus. Healthy fats such as avocado are both grounding 

Sustainable, wild cold water fish with omega-3’s help decrease inflammation. Pumpkin seeds improve thyroid function.

My two favorite sweet swaps

Instead of coffee → golden milk {a tonic elixir that fights inflammation}, or dandy blend (a chicory-based coffee substitute}. I use oat milk because I find it sweet and grounding. Maple syrup is my sweetener of choice - a cooling option for pitta dosha or excess heat.

Instead of a cookie or sweet → a date, a ‘pecan pie bite’ or a date boat! 

Dates are revered in Ayurveda as a superfood that builds ojas. They are sweet and grounding, Sattvic in nature which promotes clarity of mind, and considered a nutritive tonic for the nervous system and body. Keep it simple and grab a date. Make a ‘pecan pie’ bite by cutting a date in half and sticking a pecan in it’s center. Or make it fancy by creating a date boat. See recipes here. 

7. Call in your herbal allies. 

Plants have been used as medicine for centuries. Taking a daily supplement can help support your whole body. 

For vata: Ashwagandha is an adaptogen that assists the body in combating stress. It increases muscle strength, supports sexual health, and improves memory. 

For pitta: Brahmi is a nervine tonic that rejuvenates the nervous system. Gotu Kola, though tridoshic, is cooling and has an affinity for pitta dosha. It  regenerates cells, promotes blood flow to the brain, supports the balance of nervous disorders, irritability and adrenal fatigue.

For kapha: Tulsi, another adaptogen that helps reduce stress and anxiety. Studies show that it increases endurance and has antidepressant properties amongst many other benefits. Of course Gotu Kola is great too. 

Sources: Forbes Health, The Herbal Academy, Healthline

8. Enjoy a pitta pacifying yoga practice.

If you tend towards hot yoga or sweaty, strengthening vinyasa - tone it down a notch. Enjoy a slow mindful flow that invokes water and earth elements. 

• Focus on stability, hip openers, standing balance poses, and forward folds to calm the nervous system. 

• Enjoy side bending to release heat from the core and gentle heart opening to strengthen compassion. 

• Try a lunar practice such as restorative yoga, yin, or yoga nidra.

Here is a 50 Minute Mindful Flow for Burnout you can practice on YouTube.

9. Practice Meditation or Mindfulness

There is no shortage of studies that reveal the tremendous benefits of meditation in service of combating stress and anxiety, improving the physical wellbeing and health of a person, and refining one’s awareness. Take time to draw back your attention from the external world and refine your focus. Whether it’s a seated meditation practice or the dedicated attention to what you are doing in the present moment without judgment, both will support relaxation and the renewal from burnout.

10. Abhyanga or Padabhyanga: Practice a grounding self-massage. 

The art of self-massage is long revered in Ayurveda. Intentional touch is a practice I often feel we are deprived of in Western cultures, especially as we navigate the pandemic. Touch has a direct affect on the nervous system and can provide deep grounding and relaxation. From the Ayurvedic perspective, the body has many marma points (similar to accupressure points), that hold high concentrations of prana (life-force). When we massage ourselves and add pressure to some of these points, we can enable greater flow of stagnant energy and release of built up tension. 

Here is more on how to perform abhyanga. Padabhyanga is the practice of massaging your feet - even more grounding. 

11. Reconnect to nature and engage the senses

Earth based interventions and ecotherapy practices are on the rise as our modern world is understanding what Ancient indigenous traditions have known for thousands of years - Nature heals. A mere 120 minutes a week can yield tremendous benefits physically, mentally and emotionally. Try forest bathing, walking barefoot in nature to ground, laying on the Earth, or tracking time to engage your visual, auditory and aromatic senses. They are portals to the present moment. More on nature-based practices for resilience here.

12. Bolster your sleep

Sleep is a place for profound integration and rest. It is a way we digest our day and our experiences, as well as replenish our energy reserves. Incorporating rituals that support sleep hygiene are important. Some of these can look like:

• Eliminating technology use and blue light exposure before bed

• Minimizing the mental work in the evening

• Curbing your intake of stimulants

• Enjoying aromatherapy such as lavender and chamomile

• Grounding with a weighted blanket

For a deeper exploration of ways to rest well, read on here. 

Ayurveda On the Road: Balance while Traveling

Ayurvedic Practices for Balance On the Road

Whether you are a van lifer, an avid traveler, or simply spend a lot of life on the road, it can be a beautiful mix of exhilarating and exhausting. Curiosity guides us to faraway places, foreign lands, new relationships, rituals unknown, food we’ve never tasted, novelty experiences…you name it. There is no shortage of movement and change. 

Ayurveda is an Ancient science of health and longevity that is all about learning to navigate the changing seasons of life. We move through transitions: cycles of creation, preservation and destruction. Similar to the ways in which change is an inherent part of life, it is also a prevailing quality of travel and life on the road. Ayurveda offers an ecosystem of self-care practices that can bolster our immunity, enhance physical and emotional resilience and support integration when life offers us spontaneity. 

In Ayurveda, there are three energetic forces called the doshas: vata, pitta, and kapha. As a science rooted in the laws of nature, each of these doshas are composed of elements.

• Earth and water make up kapha

• Fire and water create pitta

• Air and ether coalesce into vata.

Let’s understand travel through the lens of Ayurveda: Vata

Vata embodies the idea of movement, and so vata and travel go hand in hand. Periods of life that involve change, transition, endings can aggravate vata. Since it is the subtlest of the doshas (made of the elements air and ether), vata is easily thrown out of balance, which means taking extra attention and care to practices that bolster resilience, strength, stability and groundedness. 

Vata imbalances due to travel can show up in the mind and body as:

• Inconsistent bowel movements or constipation

• Irregular digestion such as gas, bloating, 

• Difficulty sleeping, insomnia 

• Dry skin or eczema

• Worn down, fatigued, exhausted from movement

• Anxiety, worry, panic attacks or inability to endure uncertainty

• Hypersensitive, susceptibility to mood swings

Time/Motion as a cause of disease

In the Ancient Ayurvedic text, the Caraka Samhita there are 3 causes of disease: Failure of our Intellect (Prajnaparadha), Misuse of our senses (Asatmendriyartha samyoga). Movement (Parinama). Movement can be understood as the natural shift of time and seasonal change (for example, aging is an inherent process too all things). But movement can also be understood in a dynamic sense too: the idea that the more we move, the greater affect it has on the mind and body. Movement of thoughts, spiraling story, excessive thinking drain our energy levels, affect the nervous system and the body’s immune response. Movement of body in excess (be it a lot of travel, overexertion of physical activity or other) can also wear on the body over time. When we travel, we have to be mindful of the amount of movement we endure, especially in a dynamic sense.

As someone who currently lives a nomadic lifestyle, I often anchor myself in one location for longer periods of time as opposed to traveling non-stop. This helps me feel more emotionally resilient and steady.

Ayurveda Rituals on the Road

Alas, here are several practices and rituals you can experiment with to help cultivate ease and balance while on the road or traveling. Consider these all suggestions, Ayurveda is an individualized science so some may work wonders while others will not. You know yourself best, so simply notice how each practice affects you: how you feel mentally and physically? Trust your intuition, you will be the best guide for your own rituals. 

Align with the rhythms of Nature. 

One of the benefits of traveling or living on the road is the ability to immerse yourself in Nature, rise with the sun and sleep with the moon. Light pollution has a subtle effect on our circadian rhythms and can disrupt sleep cycles, so going to bed in Nature can help restore sleep. Campsites offer safe spaces with simple amenities. The Bureau of Land Management areas (BLM) are often gorgeous, free public land that allows up to 14 days free camping.

Tip: To locate a sleeping spot, try freecampsites.net or the app: iOverlander. For campsites in National Parks, check out recreation.gov to make a reservation.

Hydrate more than you think.

Obvious as it may seem, it often gets neglected when we travel. Traveling not only elevates the air element in our bodies and minds, but we may pass through varying elevation and climates that have effects on the body’s hydration. Humidity is lower at higher elevations, sweat evaporates more quickly, the body works harder (think over 5,000 ft) and we are often exposed to greater elements.

Tip: to stay hydrated, sip water throughout the day as opposed to chugging it. One of the perks of road trip travel is the opportunity to fill up at natural spring sources. Be mindful of excess caffeine intake or carbonated beverages as these can aggravate energel levels and digestion. 

Support healthy elimination with warm lemon water. 

Travel aggravates Vata dosha which can throw our digestive rhythm off. Have you noticed that when you begin a trip or get off an airplane you might not go to the bathroom like you usually do? Begin your day with a glass of warm lemon or lime water.. This promotes peristalsis and encourages morning bowel movement - an important part of our body’s process. our digestive rhythm can be thrown off. 

TIP: Try the digestive herb Triphala before bed or first thing when you awaken to help encourage bowels. (I use Banyan Botanicals, but you can find it at a natural grocery store too).

Enjoy warming, grounding and moderately spiced foods. 

Cooked foods, root vegetables, spices will serve you well. Having foods that are warm help ground the body and mind and are easier to digest than raw foods. Having a few staple spices can alter the qualities of your foods to make them more easily digestible.

Go to road spices: black pepper, cumin, cayenne, cinnamon. 

Do not eat while you drive. Eliminate airy road snacks.

Ayurveda is big on mindful eating. Often how you eat can be more important than what you eat because it affects our digestion. If you munch while driving, your prana, life force and attention is split between paying attention to the road and assimilating your food. No bag of chips, crackers, or popcorn. All these foods have more air element, aggravate vata dosha and can affect digestion.

Support digestion with CCF tea.

Coriander Cumin and Fennel is the classic go to tea to kindle agni, digestive fire and promote assimilation of nutrients. It helps with gas, bloating, constipation and other common digestive issues. Other teas you can experiment with include ginger, mint, licorice, chamomile and dandelion. (Banyan Botanicals sells amazing CCF tea blends).

Incorporate Yoga Asana and light stretching.

To balance the hours in a seated or driving position, a simple 10 minute practice can make all the difference in body-mind health. A few poses to incorporate:

• Heart openers to combat the hunched shoulders

• Backbends to energize

• Low and high lunges to stretch the hip flexors

• Hip openers such as Lizard and Pigeon Pose offer emotional grounding and enhance apana vayu, the downward and outward flow of prana that helps with digestion

Enjoy a slow, mindful abhyanga self-massage.

This self-care practice helps build what Ayurveda calls “ojas” or our immunity boosting life-force. It improves circulation, calms the nervous system and promotes longevity. It is particularly beneficial for grounding Vata imbalances often caused by excess movement. Practice long strokes towards the heart and feet. Spend extra time massaging the soles for additional grounding.  Here is a how to guide for performing abhyanga as well as creating your own oil blend. 

Calming pranayama to ground your energetic body and support the nervous system.

Nadi Shodhana, also known as alternate nostril cleansing, is a breath technique that cleanses your energetic channels. It is a calming breathing practice that fortifies the nervous sytem and shifts us into rest and digest. Bhramari or bumble bee breath is another calming breath that can relax and promote restful sleep.

Practice meditation

When we travel, we are presented with endless opportunities to quest into the unknown, which can be both exciting and times dysregulating.A daily meditation practice helps widen perspective, deepen flow states, improve emotional regulation and build physiological resilience amongst many other benefits. Yoga Nidra can be a particularly helpful practice that has dramatic effects on nervous system resilience and calming the mind. With access to Nature, a simple mindful walk can do wonders.

TIP: Create a traveling meditation altar. Collect a few sacred items that hold energetic importance and harness your presence. This can be mala beads, special stones, personal items of symbology and more. Perhaps they rest on a cloth or scarf. Set up your sacred space before you practice. When you finish, you can put your items in a small pouch for your next sit. 

Incorporate aromatherapy or incense to ground.

Aromatic molecules bind to nerve receptors in the passages and sinuses and directly affect neural pathways. Aromatherapy is a powerful ritual that affects the limbic part of the brain: responsible for emotional regulation. Add a few drops of essential oil into your abhyanga oil blend, or keep a roller near your dashboard. Additionally, lighting some incense can not only offer aromatherapy benefits but also energetically clear the space. 

Vata balancing scents include:  Lavender, Vetiver, Cedar, Sandalwood, Patchouli, and Frankincense, which all soothe and ground. Ginger, and Cinnamon help warm.

Create consistency in the bookends of your day. Consciously wind down. 

Often, travel is marked by spontaneity, movement, elements of the unknown and uncertainty. Routine can be hard to keep during a road trip, yet simultaneously its the thing that enables us to enjoy the surprises that unfold before us. The late Gabrielle Roth, founder of 5 Rhythms once said “it takes discipline to be a free spirit.” To fully enjoy the freedom of travel and the road, it helps to create consistent rituals to begin and close your day. A few practices in the morning help set the container for your day. A few rituals at night enable deep rest and integration of all the experiences.

Slow down, reflect and journal. 

In a society of constant doing, it can be easy to stack travel with no time for pause. A pause, journaling practice or other reflective activity can help creative cohesion, assimilation and integration of life on the road. Similar to the need to digest our food, reflection allows us to digest our experience. Journaling offers many benefits, one of which enables us to conjure a cohesive understanding of the pieces that makes us whole. This in turn we can lower our physiological reactivity and increase our sense of wellbeing. 

Support your sleep rituals.

Sleep is considered one of the three pillars of life according to Ayurveda. It is a time for integration and regeneration. Whether you are changing time zones or switching up your routines, travel comes with disruption in sleep cycles. If you are stealth camping, that can add a layer of subtle anxiety to night, with uncertainty if you will be woken up by authority. Deliberately choosing a sleep site that will be uninterrupted can have palpable effects on your rest. Support your sleep by going to bed before 10pm (prior to the pitta time of night), decrease visual and mental stimulation in the hours before bed.

TIPS: nutmeg mixed with milk offers a sleep aid. Other supportive herbs that calm the nervous system and promote rest include ashwagandha, chamomile, brahmi, or kava root.

---

These are just a few of many various practices you can incorporate into your travel rhythm. If you have questions, do not hesitate to ask. This article was created in direct response to someone asking how to implement Ayurveda on the road. Hope you enjoy!

Ayurveda for Spring: Kapha Season

Ayurveda is a holistic science of health and longevity that originated in India over 2000 years ago. Translated as ‘the science or wisdom of life,’ Ayurveda embodies Ancient mind-body practices that promote integration and wholeness - both within each individual and in the greater web of existence. Its philosophy is rooted in the laws of nature, and sees cultivating balance as an ongoing process, a practice in dialogue with our environment.

If there is one prevailing lesson that Nature continues to teach, it is the law of impermanence.

Change is inevitable. We move through cycles of creation, preservation and destruction; we travel through seasons of life as it ebbs and flows. In the continually shifting tides, Ayurveda offers an ecosystem of self-care practices that can bolster our immunity, enhance physical and emotional resilience and support deep self-awareness in the process of change and growth.

The following is a brief guide of Ayurvedic wisdom to align with the energetics of Spring - also known as Kapha Season.

A glimpse of Kapha

Kapha is one of three Doshas or energetic forces that exist (Vata and Pitta being the other two). Kapha consists of Earth element and Water element. 

When Kapha is in excess, we may dwell on heavy emotions, cling to the past,  feel heavy sadness, lethargic, stuck, stubborn or uninspired. When Kapha is in balance, we can feel grounded, calm, patient, steady and enduring, secure and stable. 

Energetics of Spring

Symbolically, Spring is the season of potential, beginnings, birth, regeneration and renewal. It is the time of planting seeds - metaphorically and physically. It is a period of weeding out the stagnant, old and no longer needed, and preparing our environments for our visions to take root. Spring can be a good time to cleanse, initiate a new project and inspire change.

Ayurveda is a qualitative science with principle that opposites balance each other out. The qualities of Kapha season are found in Earth and Water Element. These are:

• Heavy

• Cold

• Stable

• Gross or Dense

• Viscous

• Smooth

• Oily

When it comes to balancing excess in mind and body, we add the opposite quality to the mix. For example, adding a warming tonic to a state of excess cold will be a helpful remedy. 

How Kapha imbalances appear in the body and mind

When excess kapha appears, we can feel heavy, lethargic and sluggish. Digestion may be slow with common symptoms like fatigue after eating, weight gain. Other signs of excess kapha include lack of circulation, swelling, excess mucus and nausea.

When excess kapha appears in the mind we can feel foggy, resistant to change, uninspired, lacking motivation, melancholic or down, stuck in a rut. Attachment issues may rise. 

Rituals & Tips for Kapha Spring Season

The following are rituals and routines you can incorporate into your daily rhythm to balance excess Kapha. Remember these are simply suggestions: Ayurveda offers an individualized approach to wellness, which means each practice will effect each person differently.

Best advice? Notice how your mind and body respond to each practice. Check in with how a ritual makes you feel. Are you feeling more regulated? Calm? Resilient? Are there no symptoms? Your awareness and intuition will tell you far more about whether a practice is creating harmony in your unique constitution.

Rise early.

Ayurveda texts will recommend awakening before 6am or sunrise. The Kapha time of day is 6am to 10am (and 6pm to 10pm). Once we enter the Kapha time of day, the qualities of Kapha increase; we may feel heavy, groggy, sluggish, slow to awaken. Rising early and setting an intention can be a motivating force for Kapha.

Drink warm water when you awaken, and throughout the day.

A glass of warm water first thing in the morning stimulates peristalsis and prompts morning bowel movement. Healthy elimination is an integral part of an Ayurvedic routine. Keep drinking warm water throughout the day, as this helps flush toxins through the body and keep you hydrated. 

TIP: Add lemon or lime to kindle more agni, digestive fire. 

Cleanse your nasal passageways with Neti.

Neti is the practice of nasal irrigation, often using a pot to rinse the passageways with warm salt water. The neti pot has long been used in yoga and ayurveda to purify the nasal passages and facilitate deep breathing. Your nasal passages are one of your body’s filtration systems, in fact the nose filters 7-8 liters of air that we breathe, each minute (statistic via Banyan Botanicals). When we don’t clean the filter, it works less efficiently. This practice is particularly good when spring allergies are in the air. It reduces accumulation of airborne toxins and pollens and clear excess mucous often associated with Kapha.

Practice warming pranayama - breathwork.

Breathing is a miraculous function that is responsible for 70% of the toxins released. Conscious breathwork has tremendous benefits.

Kapalbhati or Skull Shining Breath is an energizing practice that can improve digestion, enhance blood circulation, strengthen the function of the lungs, remove blockages of the subtle body and much more. Bhastrika or Bellows Breath is another warming and energizing breathwork that has similar benefits to Kapalbhati. Incorporate this on an empty stomach. 

Move with an energizing Yoga Asana practice.

A  more vigorous practice, such as Vinyasa, will help strengthen, build heat and move stagnant energy through the body. Invite heart opener poses to increase circulation. Add twisting postures to kindle the fire, warm and detox the body. Inversions offer a shift in perspective and play. 

Kapha Balancing Yoga on YouTube

• 50 Min Vinyasa | Heat & Heart Kapha Flow

• 55 Min Vinyasa | Saucha Cleansing the Body

• 60 Min Vinyasa | Sahaja Mandala Flow

• 45 Min Vinyasa | Embracing Totality - Heart Opening & Backbends

Eat foods that are bitter, pungent, warming and light.

It’s best to incorporate simple, clean and seasonal foods. Bitter foods (such as dark leafy greens) can offer a detoxifying effect on the body and can help clear ama or toxins. Pungent foods (such as mustard greens, cayenne, radishes) kindle the digestive fire or agni, helping kapha assimilate and clear what is necessary. This taste can break up stagnation, increase circulation and cleanse the blood.

Incorporate warming spices.

Think such as cinnamon, turmeric, black pepper, mustard, ginger and garlic. These spices enhance the fire element into the diet which aid in strengthening agni.

Enjoy digestive teas & herbal allies for Kapha

Sip on digestive teas throughout the day and after meals. Digestive Tea such as ginger or CCF (Cumin, coriander and fennel) can enhance agni or fire. To aid in morning bowel movements, Triphala is a gentle digestive supplement you can take to help regulate elimination.

Relish in an invigorating abhyanga self-massage.

This self-care practice helps build what Ayurveda calls “ojas” or our immunity essence. It improves circulation, calms the nervous system and promotes longevity. This slow and deliberate technique is tremendously beneficial for our lymphatic system, which is responsible for removing waste and toxins from our bodily tissue - a part of the body that practices the art of release quite regularly. Abhyanga is also understood as a powerful ritual in self-love. In fact, the word ‘sneha’ in Sanskrit not only means ‘oil’ but also ‘love.’ Here is a how to guide for performing abhyanga as well as creating your own oil blend. 

Try Garshana: dry brushing ritual.

Garshana translates to ‘friction by rubbing.’ For Kapha types, dry brushing can be a particularly beneficial practice. It stimulates the lymphatic system, removes ama or toxins, encourages cellular renewal of the skin and clarifies the mind amidst many other benefits. (For an in-depth explanation on how-to, read this Paavani article). 

Experiment with a gentle cleanse.

As a way to reset and kindle the digestive fire or ‘agni’ you can experiment with a mono diet. For example you may try eating kitchari for 1-3 days to allow your digestive forces rest and reset.

Clear the clutter, clean your space.

Excess kapha can often result in over-attachment: to things, possessions, people and more. Spring cleaning is a practice that offers catharsis and release. Material goods hold energetic weight. Clean your closet, remove, recycle. Letting go allows Kapha to feel lighter and helps refine the practice of non-attachment. You may include purification ceremonies (as long as they are meaningful and personal to you) such as smudging, burning sage or incense, ringing a singing bowl, gong or tingsha or simply imagining clearing any accumulated energy you picked up in the recent months.

Meditation to digest your thoughts

Similar to how fasting is a reset for the body, meditation is a way we allow our mind to digest. A daily meditation practice helps widen perspective, deepen flow states, improve emotional regulation and build physiological resilience amongst many other benefits. Kapha may benefit from more activating meditations such as chanting mantra, walking meditation or visualizations. Chanting offers the body a way of re-attuning.

Trataka Candle Gazing Ritual 

This ritual cleanses your sight and kindles your agni or fire. Find a comfortable meditation seat and place a candle approximately an arm length away, at eye level. Settle your gaze on the candle. If possible, try to keep from blinking. Tears will likely form and this is part of the eye's natural cleansing. Close your eyes if needed and let your gaze settle on the internal flame.

Incorporate citrus aromatherapy and energize & uplift.

Aromatic molecules bind to nerve receptors in the passages and sinuses and directly affect neural pathways. Aromatherapy is a powerful ritual that affects the limbic part of the brain: responsible for emotional regulation. Add a few drops of essential oil into a diffuser or incorporate aromatherapy into your abhyanga oil massage. 

Kapha balancing scents include: Juniper, Sage, Eucalyptus, Chamomile, Orange, Cinnamon, Patchouli, Camphor

Invite spontaneity, adventure and play into your routine.

While routines are important for mental and physical resilience, excess kapha can become stuck in the same way of doing. To invoke inspiration, do something new. Travel, explore, beckon the unknown. See what happens when you create unplanned space in the schedule for mystery to unfold.

The above are just a few ways to help balance excess Kapha. Ayurveda involves a wide array of sensory modalities that invite healing into our lives. You can also create your own rituals simply by recognizing your relationship to your senses and what you do. Ayurveda is a practice of being in right relationship, avoiding excess indulgences and maintaining a balance with our desires. Try these rituals out and see how they make you feel or how they shift your relationships!

---

Travel: A Camping Guide for Baja California Mexico

Camping in Cataviña, Baja California, Mexico.

Road trip through Baja California, Mexico

18 days stretched through Baja California, Mexico is a small taste of the rugged beauty this land has to offer. Slow is the way to savor the ride and really touch the silence that its Nature holds. The true gems are often the reward of adventurous hours down dirt roads. If there is one lesson this slice of time offered, it was that Nature re-attunes the whole body. The thick silence of the desert, the drum of waves on coastal shores were sweet reminders to breathe deeply and embrace the practice of savoring the present.

I don’t consider myself a travel writer, but I often find that my enthusiastically answering messages from friends and strangers who have questions about my journeys. While most content on this website is focused on wellness, I do believe travel is integral to widening perspective, understanding and appreciation for the world. To me, sharing the journey is part of paying appreciation forward. I love the community that is co-created from strangers in far corners of the world walking the same path dressed in their own experience. And I’ve been wildly grateful for the suggestions others have passed along.

So here’s the run down of my brief explorations of Baja California, Mexico.

If you’re stumbling upon this article and we haven’t met, it may be helpful to name that this is written through the lens of a BIPOC woman raised in the U.S. Naturally, there will be bias to my experience. My kind of travel is the rugged kind. I live out of my van, love getting as close to the dirt, the breeze and the elements, teach yoga and meditation, and guide the practices of Ayurveda, Ancient India’s “science of life.” This is a trip taken by nature lovers, rock climbers, and outdoor enthusiasts. 

Here is the itinerary: 18 days of beaches, wildlife, camping & climbing

In my opinion, travel works best when you prepare to let plans flow. It was December and this year, the weather in the north wasn’t ideal for climbing (rain, snow, cold fronts)…so the bulk of the trip turned into a southern journey of beaches, snorkeling, water sports and whale sightings.

The whole itinerary is ideal if you are camping and craving the southern coastline:

• Border crossing to San Felipe

• San Felipe to Punta Chivato

• Punta Chivato to La Paz

• La Paz to Playa Tecolote

• Playa Tecolote to Todos Santos

• Todos Santos to Playa de Frailles {via Cabo San Lucas}

• Playa De Frailles to Playa Tecolote near La Paz

• Playa Tecolote to Playa el Coyote outside Mulege

• Playa el Coyote to San Quentin

• San Quentin to La Rumorosa

• La Rumorosa to Border Crossing

Driving on Highway 1, Baja California, Mexico

Road Trip Prep

The rig: My partner and I took our 4WD truck with a camper on it. I saw rigs of all sorts, including Promasters, Sprinters, Astrovans and Westfalias. If you have all terrain tires, that is ideal. Pack a spare, a shovel to dig yourself out, and if you’re the kind to worry about gas, an extra gallon container for the long desolate stretches on the 1.

Mexico Tourist Card + Car Insurance

For the majority of short-term visitors (up to 180 days) you are required to get a Mexico Tourist Card (also known as Forma Migratoria Multiple or FMM). This costs is roughly $30 USD. Easiest way is to fill it out online and print it before you cross the border. Here is the link.

You are required to get Mexican Car Insurance. We purchased ours from BajaBound - quick to get a quote. (We insured the rig at $19,500 and paid $324 USD for 18 days).

Border crossing

Going to Baja, we crossed at Andrade (East of Mexicali) and literally rolled through. No wait. The officers did not ask for our tourist cards, nor did they search the vehicle. I read that wait can be long at more popular crossings such as Tijuana or Mexicali.

On your way back into the U.S. use this website; it gives you live wait times for each border crossing back. For speedy crossing, you may consider investing in a SENTRI pass which gets you in the expedited lanes. Heads up - don’t let Google take you the ‘fastest’ route if you don’t have SENTRI - it’ll put it you in these lanes, and you can face up to a $5k USD fine!

Things to be mindful of when driving in Baja

The road conditions: The major highway that runs north to south is the 1. In the north and on many long stretches of the 1, the road is narrow, often without a shoulder. Edge awareness is key. The eastern highway in the north is the 5. From my understanding it was recently completed in 2020. It’s far more spacious than the 1 and had a very nominal toll fee. I imagine the southern highway system seems more tourist traffic, as these roads were wider. Overall the major highway roads were well maintained.

Military Checkpoints: are all over this skinny strip of Mexico. Typically they ask you where you are coming from, why you are in Baja and where you are going. Sometimes they ask to search the rig, other times they wave you through. Twice they wrote down the license plate number. Once they asked for ID. It all depends on the day :) Best practice is to be polite, allow any search requests and you’ll cruise through quickly. You may even find some comedy in the whole experience (one officer pulled out my “SheWee” a funnel that many van dwelling females use to pee :)

Night driving: the unanimous rule is “don’t do it.” Between free roaming cows, animals, skinny roads with a small margin of error, it’ll be a more easeful experience to tackle the distance with daylight, especially if you’re on the 1

Sand driving: if you’re not use to this terrain, or haven’t navigates a vehicle through much snow, you’ll want to keep an eye out for soft sanded beaches that your tires can sink into. Getting stuck is no fun and most Baja Car Insurance covers you on paved roads. Make sure you have a shovel in case you need to dig yourself out. You can always take a little air out of your tires if needed. 

Refilling water: many towns have a purified water source. Refilled 20 gallons of water for for 50 Mexican Pesos (approximately $2.50 USD). 

Driving down the Eastern coast of Baja, California, Mexico - along the Sea of Cortez.

In-Depth Itinerary: Camping through the Baja

Took the tour in December. Due to the cold and rainy weather, we logged long days up front to get to the south and opted for a slower return. There is a mix of free and paid camping throughout the Baja. 

I searched for camping spots on the fly and referenced two resources: freecampsites.net and iOverlander app for some insights and reviews on spots. Beaches are technically public land and free for camping, though there are many that have established camping sites or RV facilities and charge. 

Day 1: Crossed the border to San Felipe

Filled up the gas tank in Arizona (cheaper than Cali prices) and crossed at Andrade.

Drove a quick 2.5 hours down to the coastal town of San Felipe. Perched on the Gulf of California just a few hours south of the border, this town is a popular beach getaway for folks. Lots of paid beach camping with a range of facilities (approx 200 pesos or $10 USD) and set up for rigs of all kinds.  We stealth camped and got a sunrise start on big drive ahead.

Day 2: San Felipe to Punta Chivato

Fill up the tank for a  10-hour drive through desert. Smooth and beautiful, desolate at times. Took the 5 down the east coast and stopped at small beach called La Poma, with incredible volcanic rocks of red and charcoal color. Whipped up lunch and continued on the way.

The 5 merges weaves to the West side and merges with the 1. Prepare for a change in the road conditions change. Spacious lanes dwindle to skinny, shoulder-less roads. Hunker down for the haul through the desert and get yourself a good audio book or tunes. Sweet desert forests with cacti of all flavors keep the drive interesting. Eventually the 1 cuts across the Baja strip back to the east passing through Tres Virgines Volcanoes. If the trip were longer, I would’ve loved to stop and hike them. Once through the mountains, you descend onto a stretch the hugs the Sea of Cortez. 

Camp: Free camping on the beach just south Punta Chivato and the Baja Pool Beach House, about 15 minutes off the main road - the highway 1. This area appears to be a slice of upscale vacation spots. Choose your sand wisely if you don’t have beefy tires. 

Camping on the Sea of Cortez, near Punta Chivato

Shells and fossils of Baja

Day 3: Punta Chivato to Paz

Another long haul to land in Baja Sur, this drive has no shortage of blue hues and beaches. In fact, the beaches all have their own enticing air from shallow coves and little islands to out crossings and more. All have camping, kayaking, sailing and sup opportunities.

Finally made it to La Paz and camped out at Playa El Tecolote just 30 minutes east of the city. 

Camp: at Playa El Tecolote a great camper’s beach, take your pick of waterfront views or nestle amongst the sandy vegetation. This area felt safe, comfortable and very much akin to BLM camping in the U.S. There is no cell reception but word on there street is that you can use the restaurant’s WiFi and bathroom for pesos. Sunset and sunrise are the feeding times for the seagulls. Take a seat because the show is ridiculous, choreographed dive bombs and all. 

Camping at Playa El Tecolote, La Paz, Baja Sur

Day 4: Explore the turquoise waters of Balandra Beach

Spent the day in the crystal clear waters of Playa Balandra, a natural preserve of sheltered coves surrounded by small white sand dunes and beautiful rock. Absolutely recommend this if you’re seeking rest and relaxation. The water is a surrealistic color of calm. Arrive early to get a spot, the parking lot is small and there are visitor limitations due to COVID. Take a stand-up paddle board out to explore the coves or wade and swim across. You’ll likely have a private beach to yourself. Seems like a lot of visitors enjoy walking over to the Mushroom Rock and posing with it :) or hiking a very short 5 minutes up to the to of the cliff for news. 

Camp: Technically you are allowed to camp here. And it is free. But at the cost of the infamous Baja bugs that stealth their way through screen protectors. We attempted to camp here and surrendered in absolute, itchy defeat by midnight. Drove back to Playa El Tecolote and dropped into easeful sleep. 

Balandra Beach, Baja Sur, Mexico

Camping at Tecolote

Exploring the small coves of Balandra Beach

Wading through the shallow, clear waters of Balandra Beach

Day 5: Drove to Todos Santos

A short drive to the picturesque town of Todos Santos, referred to as a Pueblos Mágicos or ‘Magic Town’. This is a popular tourist destination with cobblestone streets, artisan markets, tequila samples, restaurants, surfing and more. You’ll notice a more eclectic clientele, and in turn steeper prices than other spots in the Baja. That said, if you have some gift shopping to do, this is a good spot to stop.

Camp: south of Todos Santos at Perdito Beach {free}. It was beautiful but we were next to a bar blasting shitty music into the wee hours of the morning. Two other friends recommended this beach spot, but had been here years before the bar transferred ownership. Maybe would rethink camping here but beautiful nonetheless. Lots of early morning fishes. 

Todos Santos, Baja California Mexico

Day 6: Drove from Todos Santos to Cabo Pulmo

Originally the plan was to head to Cabo San Lucas, but as we rolled into the big city with cruise ships and 5 star resorts we opted to bail. I’m sure there is plenty of sight seeing, eating and relaxing to do, but we’re on the remote train so we continued up the eastern cape. 

On the drive leaving Perdito Beach we saw whales in the distance. During the winter months they migrate to the area. We pulled over and watched a few travel down the coast. 

We stopped at Playa Difunito, an amazing beach just east of Cabo San Lucas. Here we whipped brunch, dipped in the ocean and did a little snorkeling here too. Would absolutely put this on the camping radar for the future.

Alas we wrapped up our drive just south of Cabo Pulmo at Playa Los Frailes.

Beach stop at Playa Difunito

Fresh papaya in Baja California

Camp: at Bahia de Frailes, the Monk Beach, another popular and free camping beach for outdoor enthusiasts. This beach protected by the winds which makes it ideal for many reasons. It’s also a popular spot for snorkeling trips. With abundant marine life, clear waters and epic star gazing, this spot is not to be missed.

Sunset camping at Playa Los Frailes, The Monks Beach

Day 7: A day of snorkeling and swimming with sea lions at Playa Los Frailes, The Monk Beach

Spent most of the day snorkeling and paddle-boarding at Playa Los Frailes. Skip the $40 USD tours, bring your own snorkel and swim or sup out to the north side of the beach. Beautiful fish, puffers, angels, and schools of other interesting colored marine life all dwell in these far cliffs. If you’re unsure where to go, you’ll likely see a couple boats bringing snorkel tours to spots. Follow them :) Snorkeling and sea lions! Go in the earlier part of the day, the afternoon can get a bit windy.

Snorkeling along the rocky shore of Playa Los Frailes

Snorkeling off the shore, Playa Los Frailes

Sea lions sun-bathing at Playa Los Frailes

Beach at Cabo Pulmo, Baja Sur

Day 8: Drove to Playa La Ribera 

Another beautiful beach with soft white sand and solitude. The town itself was a great place to re-stock on fresh vegetables, gas, purified water and an ATM. The wildlife on the east cape of Baja Sur is magical. Enjoyed a morning yoga practice accompanied by jumping fish and three playful dolphins that swam along the coast. 

Camp: at Playa La Ribera {free}. Quiet, peaceful, recommended!

Day 9: Drove from Playa La Ribera back to Tecolote via the coastal town of Barriles

From Playa La Ribera we took a 30-minute detour to visit the town of Los Barriles .

The town of Los Barriles is another small coastal getaway perched on Las Palmas Bay. It’s known for kiting, biking, fishing and sun-seeking. Here you’ll find shops, restaurants, spa services and the quintessential R&R luxuries of a beach destination. It’s Stopped in Vida Spa for massages and they were absolutely incredible. The masseuse incorporated essential oils, checked in with my pressure desires and was in tune with my body. This town is also another spot for shopping (with tourists in mind) Picked up some incredible hand woven and dyed pillow cases from a street vendor for $25 - each, made in Oaxaca.

Continued the drive back to Playa El Tecolote outside La Paz.

Camp: Playa El Tecolote, La Paz.

Day 10: Playa el Tecolote, La Paz to Playa El Coyote  

Began retracing steps back to the North. Continued the beach tour to the perfect cove of Playa El Coyote just 7 hours North.

Camp: We sent two nights on the beach. This was the only camp site we paid for {200 pesos a night or $10 USD}. It’s primitive, with some cabanas and pit toilets but the cove itself is gorgeous. Rigs from tents and vans to fully equipped RV’s stopped here. The perks? Beautiful waters great for leisurely kayaking or a sup adventure, small islands to explore or scope out your own beach. The cons? Paying, and the fact that the camp/beach is next to the highway so if you are light sleeper, know you’ll likely hear trucks rolling through the night. In December, the sun dips behind the ridge mid afternoon, so for more sun pick a camp spot on the southend. 

Stand up paddle-boarding at Playa El Coyote, Baja California, Mexico

Sunset at Playa El Coyote, Baja California, Mexico

Day 11: Playa El Coyote to Cataviña

Another big day of driving. Stopped at Laguna de Ojo Liebre in hopes of catching sight of the whales. Recommended by a dear friend, here is where the whales come to spawn and nurse their young. However, the season is January to March. Rolled in end of December to a ghost town of a campground, completely desolate except for a lone coyote wandering in the sea brush. No whales had arrived yet but if I find myself here during season, will absolutely stay for awhile. The campsites appear to be well maintained with many cabanas and fire pits.

Fill up gas before leaving… Guerrero Negro, Baja Sur. It’s a long stretch of desert.

Camp: off the dirt roads between km markers 162 - 170. Similar to traveling down a US Forest Road, the dirt roads weave through boulder fields and a sea of cirios. There were a few fire pits, lots of protected spots to nest up for the night. 

Day 12 - Explored the boulders of Cataviña

This is a sparsely developed climbing area with a handful for sport and trad routes, as well as boulders. Consider it a create your own adventure (or first ascent) kind of place. There is a guidebook with routes, but we spent the day following curiosity. Simply a beautiful place to break up the drive and explore the mystical ancient rock, even if climbing isn’t on the agenda. 

Camp: We could have easily camped here another night, but ended up driving about an hour north to the coast near San Quentin.

Day 13: Explored Valle de Guadalupe, wine country of Baja en route to CaÑon Tajo

A big chunk of prime surf breaks are scattered the west coast near Ensenada. We broke up the drive from San Quentin to Cañon Tajo with a stop in Valle de Guadalupe, Baja’s wine country.

Valle de Guadalupe is located about 90 minutes south of the border, Valle de Guadalupe is a region with a microclimate ideal for growing red wine grapes. In addition to the U.S. tourists, there were many Mexican tourists exploring the area and indulging in its food and wine. There are over 100 wineries in the area. Could easily be a couple-day stop for the wine lovers. Snagged breakfast at Cocina De Doña Estella, which has a reputation for being the critically-acclaimed hole-in-the wall and enjoyed a delicious breakfast and beverages for two, paying pesos equivalent $15 USD. Enjoyed a wine tasting for $10 USD and carried on towards the mountains.

Continued the drive to La Rumorosa and into the wilderness of Cañon El Tajo and arrived just before sun down.

Day 14-17: Explored Cañon El Tajo

This was the whole inspiration for the trip. The original plan was to spend the majority of the trip climbing the granite domes of El Tajo.

Fellow climbers, you can dig up some beta from Mountain Project here. This is adventure climbing at it’s finest. Many routes reserved for those willing to quest into the unknown.

Camp: Followed directions on Mountain Project to Base Camp. There were a handful of camping spots with a few fire rings created.

Day 18: Returned to the U.S. 

Last day we enjoyed the morning at Cañon El Tajo and took the easy drive to cross at Mexicali. Stopped for some local, tasty tacos (only one kind offered) for less than a $1 each at Tacos Lalo.

Made the mistake of allowing Google to lead us into the SENTRI lane despite not having a pass. They let us through this time but not without fair warning of the $5,000 fine that can occur if it happens. Neglect it twice and the fine goes up to $10k so be heads up.

Alright, hope this guide was helpful!

xx

Gaby

Nature-Based Mindfulness Practices for Physical, Mental & Emotional Wellbeing

Nature is an Ancient form of therapy. For time immemorial humans have lived in the wildness of Earth. Only recently has our existence been relegated to indoor spaces and concrete jungles, with our minds increasingly living in digital realms. When we trace our ancestral roots, we remember that being in Nature is inherent to our biology and likely a reason we tend to feel better when we spend time outdoors.

The benefits of spending time in Nature are immense. 

Thousands of studies have explored the ways in which green spaces, blue spaces, plants and animals have tremendous benefits on our wellbeing. Recognition of Nature’s healing capacity can be seen in the rise of ecotherapy practices and earth-based interventions. Guided experiences such as ‘forest bathing’ offer people a way to access presence through the senses.

Nature supports physical, emotional, mental and spiritual health. 

Physical benefits include:

• Lowers blood pressure and heart rate

• Reduces inflammation

• Alleviates muscle tension

• Improves production of stress hormones.

Emotional benefits:

• Increased happiness

• Improved subjective well-being

• Positive social interactions and community cohesion

• Reduced stress and anxiety

• Alleviates depression

• Improved meaning and sense of purpose in life

Mental Benefits

• Increases attention span

• Improves working memory

• Encourages self-control

• Supports cognitive flexibility

Spiritual benefits

• Grows sense of connection

• Sense of awe

120 minutes a week is all you need.

A study of over 20,000 people found that those who spent two hours a week in green spaces (parks and natural environments) were substantially more likely to report good health and psychological well being than others.

We are not separate from Nature.

It becomes a valuable practice to examine our relationship with Nature. Yoga and Ayurveda will explain how each human being is a microcosm of the macrocosm, the Universe. The more we pay attention to the perennial wisdom of Nature - the hidden patterns of interbeing, the ebb and flow of change - the greater we can understand ourselves. Part of this understanding requires reverent attention and mindfulness.

8 Nature-Based Practices of Mindfulness

Mindfulness has tremendous benefits for one’s health. Below are several Nature-Based Mindfulness Practices to support your wellbeing.

1. Forest Bathing

Forest bathing or Shinrin Yoku is a practice that was established in the early 1980’s in Japan. It is mindful walking in the woods, where one takes in the natural environment in through the senses. Research has found it has tremendous benefits for metal and physical well-being. In various studies, the aromas inhaled from the forests elevated the levels of Natural Killer or NK White Blood cells responsible for bolstering the immune system, and fighting tumors and infections. Now many forms of ecotherapy incorporate guided forest bathing experiences.

One Forest Bathing Practice is “Sit Spot”:  Find a place in Nature to sit, with no agenda or expectation. Simply allow yourself te be in nature for 20 minutes. Spend time noticing. This practice can also be done with an indoor plant or looking at a tree outside a window. Spend time journaling after your 20 minute sit.

2. Walking Meditation

Walking meditations have been practiced for years by varying contemplative traditions. It invites awareness into the body and the senses. It’s not the same as taking a walk in Nature. The process calls for refined attention as one notices how the earth feels beneath the feet, how the body rests on the sole of each step, the blades of grass that weave between the toes, the subtle wind that brushes against the skin, the aromas that permeate from the plants and the visuals that saturate one’s sight. It is the process of awakening every sense to the aliveness of Nature in the moment. Often the slower the movement, the wider the circles of awareness ripple. Use the senses as a pathway to presence with walking meditation. 

This can be a beneficial meditation for those who feel physically or mentally restless, those have trouble with sitting meditations, or experience any body aches and pains in a still meditation. To enhance the therapeutic benefits of practice, one may even approach it as an ‘Earthing’ meditation, removing shoes and walking barefoot. Traditional medicine systems recognize ‘reflexology’ or the science of subtle energy that recognizes various Marma or acupressure points present under the sole of each foot that can stimulate benefits for various organs of the body.  If you choose to walk on soil, the Earth may even contain microbes that increase antioxidants, reduce inflammation and improve sleep.

3. Breathing with Trees, Plants and Other aspects of Nature.

Breathwork can be a powerful practice for building physiological and emotional resilience. Slowing down the breath, elongating the exhales, diaphragmatic and box breathing have profoundly beneficial impacts on the nervous system. Ancient technologies like yoga revere the breath as the bridge between the physical and mental bodies and a conduit for circulating Prana or one’s vital life force. 

We have a symbiotic relationship with plants. We breathe in oxygen from plants, and they take in our exhaled carbon dioxide to produce their own energy. It is a virtuous cycle. Engaging in a breath practice with plants, be it your favorite tree in nature, a wildflower or an everyday house plant, can be a potent way to immediately release anxiety and shift the nervous system into a state of rest. 

How to practice: Begin by sitting with a plant that calls to you. Perhaps take it in through your 5 senses, grounding into full awareness of what the plant looks like, feels like, smells and sounds, even taste if that is accessible. Begin to breathe for a count of 4, slow intentional inhales. And exhale for a count of 4, emptying the breath fully. Do this for 10-20 minutes. Notice what emerges, how you feel in and after the process. Another element you can practice this with is the ocean, aligning breath with the waves on shore. 

4. Fire Gazing

Sitting in circle, gazing at fires is deep in the human biology. Our ancestors sat around circle immersed in the elements of nature, tending to fire for years. In Yoga, there is an Ancient meditative practice called “trataka” or fire gazing. Lighting a candle at home, watching a campfire burn, or setting one’s sight on the sunrise and sunset are some ways to invite contemplation on the fire element.  In fact, watching the sun in these liminal moments between day and night is when the human eye can stare without the intensity of the rays. In Yoga and Ayurveda, the fire element is responsible for digestion and transformation, which expands beyond physical digestion to the process of assimilating emotions, thoughts, and experiences. Meditation itself is thought to be a way for the mind to digest. The fire element also corresponds to the Yogic subtle energy center Manipura Chakra or Solar Plexus, responsible for strengthening personal power, will, discernment and discipline. It is said that the light of fire element can help clarify one’s sight.

How to practice: Choose your source of light or fire. Let yourself settle into a comfortable, yet alert seat. Settle your gaze onto flame and let your awareness and sight return to the flame as your focal point. Practice for as little as 3 minutes or as long as the fire burns out.

5. Create a Mandala in Nature

For those with creative curiosity, the artful and deliberate process of making a mandala in Nature can be grounding. Mandalas are devotional images that symbolize the universe. The word “mandala” translates to “circle” and represents wholeness amongst many other meanings. A mandala is often used in contemplative practices as a form to meditate upon.

How to practice: With mindful awareness, begin to gather fallen pieces in Nature. These may be rocks, pebbles, leaves, twigs. In my own practice I refrain from picking flowers or leaves unless consciously asking the plant and providing a personal offering such as tobacco or hair. The process of making the mandala, guided by your own intuition and creative eye can be a calm mindfulness practice in itself. If you want to go deeper, you may gaze upon your mandala after creating it. Sit with it and see what emerges. 

6. Mindful water cleanse

Many traditions have long used water in rituals. Finding a river, a lake, an ocean or body of water and summoning your senses can be a powerful way to not only invoke mindfulness but also rinse yourself of any energetic residue.

How to practice: Bring your awareness to your senses as your engage with the water element. Notice how it sounds - if it’s moving or still, how it feels - the temperature and texture of the water. Examine all the details with curiosity. You may even add a visualization element, imagining anything that needs to shed, dissolving off your body.

7. Explore mindful listening with Plants

Herbalist Robin Rose Bennet says “all plants are consciousness altering.” The art of deep listening is one that can be lost in our modern world. Often when we do listen, we can confine ourselves to words rather than the subtle ways in which communication occurs. It was said that the way old seers discovered the remedial properties of the plants was by sitting in deep meditation, to a point of complete absorption with the plant. There are many ways to sit in meditation with a plant. 

How to practice: If you’d like to set an intention or question, you may do so. Find a plant that speaks to you. Sit with it, examine it, notice how it looks, what it evokes in your memory and imagination. Pay attention to it’s intricacies. Scan through your senses as your sit with this plant, perhaps inviting a breathing practice into it. (See earlier example). 

8. Visualize your sanctuary in Nature

We may not always have access to Nature, but we do carry our imagination with us wherever we go. Visualization is a powerful technique. When you visualize, it stimulates the same brain regions as the actual event. I.e. if you visualize yourself relaxed in nature, t

How to practice: Take a moment to settle your body. Bring to mind your favorite place in Nature; it can be one experienced or imagined. Paint the imagery of this sanctuary. What does it look like? What colors saturate the leaves and sky? What sounds permeate the space? What smells emerge in your memory. Fill in all the details. Once you’ve returned or created your Nature sanctuary, begin to notice how your body is responding. With each inhale drink in this memory, with each exhale let your body soften. 

These are just a few practices you can explore to deepen your connection and presence in nature. 

---

Research & Articles: 

Ecopsychology: How Immersion in Nature Benefits Your Health via Yale Environment 360

How Does Nature Impact Our Wellbeing via University of Minnesota

Kick off Your Shoes: The Surprising MD Approved Benefits of Walking Barefoot via MindBodyGreen

Nurtured by Nature via American Psychological Association

Podcast Episode:

Forest Bathing - Combating Modern Society's Nature Deficit with Suzanne Hackenmiller via Body of Wonder

How to Make Ayurvedic Oil Infusions in a Crock Pot

What you will need:

• Crock Pot

• Clean mason jar with lid

• Cheesecloth

• Fine mesh strainer (the smaller the better)

• Dried herbs of choice

• Carrier oil of choice

How To

1. Turn your crock pot on low to warm up. Fill it with enough water so that your mason jar is submerged from the neck down.

2. Fill your mason jar approximately half with dried herbs and the remainder to the neck of the jar with your carrier oil. Seal the jar closed with your lid.

3. Put the sealed mason jar of herbs and oil in the crock pot. Cover and wait for 8-24 hours depending on desired potency.

4. After 8-24 hours, remove the mason jar from the crock pot.

5. Place the cheesecloth in the strainer and strain infused oil from the mason jar into a clean jar or glass container. The herbs will hold a lot of oil, so once all the oil is drained from the jar, pick up the cheese cloth and squeeze out the extra oil through the strainer. Let your infusion cool before placing a lid on it.

6. And now you have your very own oil-infusion to use! When storing, place it in a dry, cool place avoiding direct sunlight.

Pro Tip: Let your herbs infuse overnight to pass the time. To enhance the subtle potency of your medicine, you may choose to imbue it with a specific intention. You may chant a mantra of choice in the process of preparing the infused oil to include the essence of that mantra in your herbs. You may also wish to include gemstones or sacred totems around the crock pot while the herbs cook. Our attention carries what the Ancient Rishis and Yogi’s call Prana or Vital Life Force, so in adding our care and intention, we infuse our herbs with greater vitality.

Curious how to incorporate the infused oil in your Abhyanga self-care ritual? Here is a quick guide to Ayurvedic self-massage.

---

Choosing your herbs & oils to brew

For those making an oil-infusion for self-massage or Abhyanga, below are herb recommendations by Dosha and some additional herbs that have an affinity for the skin.

The Benefits of Mindfulness & Meditation

The benefits of a meditation practice are vast and deep. Extending beyond physical health, meditation practices influences one’s mental, emotional and spiritual wellbeing. As society continues to evolve against the backdrop of capitalism, we bear witness to the ways in which attention is fragmented, challenged and co-opted by increasing distraction. Our attention is one of our most valuable assets. It holds energy and with that, great potential. Ancient practitioners of many contemplative traditions understood that attention is sacred and can be cultivated.

Attention is a manifestation of one’s life force energy, or what the Yogi’s call Prana. How we direct our attention in turn affects how we manage our own vitality and wellbeing. Our attention is a conduit to the deeper, transformative practice of meditation. 

To practice mindfulness is to be conscious and aware of something in the moment, without judgement. Mindfulness is the foundation from which a meditation practice is built upon.

Below are 9 benefits to cultivating a mindfulness and meditation practice.

1. Meditation increases resilience to physiological and emotional stress.

Stress is no stranger to modern society. In a Gallop Study published in the NY Times, it was reported that 55% of Americans experienced stress “a lot of the day,” a statistic from 2018, pre-pandemic. The effects of stress and increased stress hormones like cortisol impair the health of the body and can lead to disruptions in sleep, immunity, energy level, brain functioning and more. Through the practice of mindfulness and meditation, one can stimulate the parasympathetic nervous system, responsible for relaxing the body, diminishing stress and increasing overall resilience to disease and imbalance.

2. Meditation improves brain functioning, emotional regulation and creative problem-solving.

Research shows that meditation increases the gray matter and cortical thickness in the brain. These parts are responsible for emotional regulation, learning, memory and problem-solving. Consequently, the amygdala, part of the brain that regulates stress, fear and anxiety shrinks when we meditate. 

3. Meditation improves our focus.

In our society of constant stimulation, push notifications, emails, flashing billboards and pop-up ads, everything is vying for our attention. How often are you in the middle of an action, when a distraction interrupts your train of thought? It is a fact that multitasking is inefficient. In fact, research suggests that multitasking can reduce productivity by up to 40%. Our brains can only focus on one thing at a time. If we can’t focus our attention, then we cannot do anything well.

4. It reduces the activity of the “monkey mind.”

You know those ruminating thoughts, the wandering mind, the reflections that move in vicious cycles often associated with worry, fear and self-limiting beliefs? Those activities arise from the brain’s “Me Center” otherwise known as the Default Mode Network DMN. Studies show that meditation quiets activity in the DMN and in turn reduces the chatter of our self-inflicting stories.

5. It helps us be more present and access states of ‘flow.’

When our focus is refined and we are plugged into each new moment, we enter a flow state. In this flow state one’s heightened presence, concentration and awareness enables efficiency, optimal functioning and deepened clarity in what one does. Fully immersed in a flow state, the obstacles, self-doubt, stress all dissolve into the background and clarity and fulfillment emerges at the foreground.

6. Meditation widens our perspective.

Meditation teaches us how to relate to life differently, free to conceptual overlay, accepting the unknown rather than attempting to mitigate, navigate and control the outcome of our plans. It allows us to see the ideas that our egos are clinging onto and practice detachment from the dramas of our emotional stories. In doing so, the world becomes full of possibilities rather than problems. 

7. It enables one to respond rather than react.

Meditation creates space between the thoughts and emotions we experience. We do not need to be victims of time, place or circumstance. Through spaciousness we access our own agency and ability to cultivate compassion and understanding. With widened understanding, we seed the possibility to respond to situations and circumstances from a place of grounded decision-making rather than reactive self-defense mechanisms.

8. It deepens and improves our relationships

Ultimately relationships define how we move in the world, our identities and the realities we construct. When we attend to our relationships (be it with family, loved ones, colleagues, food, addictions, and ourselves), we can develop an ecosystem of harmonious relationships that support one’s wellbeing. First with oneself. The more awareness we have around our habituations, patterns, and behaviors the greater insight we have into how our actions affect our world around us.

9. Meditation makes us happier.

When we have stronger relationships, sense of community, we are happier. Human beings are biologically wired for connection. Harvard Research reinforces that tending to our relationships is a form of self-care and having good relationships keeps us happier and healthier. 

There is an energetic snowball effect. Meditation improves our focus. When we are focused, we are more efficient and productive. When we use our time wisely, we get more done and create more space in our lives for play, self-care and our relationships. When we carve out the time to do the things that nourish us, we restore our physiological resilience, are better able to show up for ourselves, our families, friends, and community. When we can do this, we in turn become happier. 

The benefits of meditation are endless. If you are interested in learning more, reach out for 1:1 meditation coaching or check out the Introduction to Mindfulness & Meditation Course!

10 Kitchen Hacks to Save Time and Eat Fresh

In our modern world, time is energy. Finding ways to cook wholesome meals and save time can be challenging. Ayurveda advocates for wise cooking and eliminating leftovers. Foods should be consumed within 24 hours of cooking as they loose their Prana or Life Force the longer they sit. The ‘no leftover’ rule requires the chef to be creative in time management. Here are 10 tips to help make cooking sacred and fun.

1. Plan your meals ahead of time.

Pick your recipes, get familiar with them. See what ingredients you need. Organize your grocery list. Decide what equipment will support you. Planning helps save time in the long run.

2. Pre-wash your veggies and don’t peel them when you chop.

Buy organic if you can to avoid foods coated in pesticides and chemicals. Wash your veggies ahead of time. Don’t bother peeling the skin when it comes time to chop, as this tends to be one of the most nutritious parts of the vegetable! Saves time and adds more goodness!

3. Chop your ingredients and vegetables ahead of time.

While Ayurveda doesn’t like leftovers, you can still pre-chop most ingredients. However, do not pre cut avocados, tomatoes, cucumbers or leafy greens that may bruise, discolor or weep as those need to be fresh.

4, Cut your veggies small to speed up cooking.

If you have limited time, chopping the vegetables into tinier pieces will help them cook faster.

5. Embrace the crock pot.

You can prepare the ingredients the evening before and wake up to a delicious breakfast or lunch. Or prep your dinner while you’re making breakfast too, and leave it while you’re off at work.

6. Use a pressure cooker.

Another passive cooking technique, especially useful for legumes. It can save cooking time by up to 70%.

7. Invest in an Electric kettle.

Beats time you wait for the water to boil on the stove. Boiling your water with an electric kettle can be especially helpful if you plan to make soups, grains, steamed vegetables or teas.

8. Make your favorite, balancing spice blends.

Spices help stoke your ‘agni’ or digestive fire. Experiment with a savory spice blend and a sweet spice blend to save time.

9. Try some one-pot meals.

Hello Kitchari! Ayurveda’s favorite one pot meal. These can be simple and quick.

10. Embrace a positive mind-set.

Yoga and Ayurveda remind us that wherever your attention goes, our Prana or Life Force flows. Allow cooking to be your sadhana, or sacred practice. Let your attention rest on the process rather than the result. It is believed that the energy you cook with is transferred to the food. So avoid cooking when angry. Cultivating abundance and gratitude can make a meel more nourishing than you can imagine!

---

For recipe inspiration visit below.

Practices to Rest Well: Sleep Hygiene and Ayurvedic Tips for Deep Sleep

Sleep hygiene is profoundly important for our health and wellbeing.

Poor sleep can depress one’s mood, deplete energy level, inhibit focus and concentration, stifle sex drive, and lead to serious health problems like heart disease, diabetes, stroke and more. On the contrary, when we have a good night’s rest, our immune system repairs, energy levels replenish, mood boosts, communication is enhanced, relationships are strengthened, and the ripple effect goes on.

Ayurveda sees sleep as one of the three pillars of life (along with diet and sex) and therefore places a great importance on developing rituals and routines that enhance the quality of sleep.

Sleep imbalances can take many forms. It can range from the occasional restless night of sleep to the chronic struggle with insomnia. Often times, the culprit of poor sleep can be a mix of stress, anxiety, overwhelm, illness, sudden changes in schedule and additional external factors. From the Ayurvedic perspective, sleep tends to be disrupted by Vata Dosha (composed of air and ether) and Pitta Dosha (Fire and water).

Pitta is suspect for those who have difficulty falling asleep and are often kept awake by spiraling thoughts, problem solving and planning. Vata can be the culprit when sleep is light, restless, anxiety ridden and easily disrupted. Both Pitta and Vata share qualities of being light and mobile. When it comes to remedying sleep issues, inviting characteristics that are heavy and stable help to promote sound sleep.

Below are several tips to help encourage restful sleep

Establish a daily routine, otherwise known as dinacarya.

Consistency in your day creates a container of resilience. Routines are one of the most powerful ways to alleviate a Vata imbalance, encourage grounding energy and promote the stability needed to calm the mind and nervous system. Align with the rhythms of nature to create more harmony with your external environment. Preparing for a proper night’s rest starts when you wake up. Wake up at the same time each day. Go to bed by 10pm. Eat your meals at the same time each day so your digestion works efficiently. For more tips on establishing a healthy dinacarya read on here.

Exercise daily.

The benefits are endless but in relation to sleep, exercising helps kindle digestive fire, encourage proper elimination, relax the body and in turn, support sleep. It is one of the most effective ways to mitigate stress, which is often a culprit for a restless night of sleep.

Pro tip: Exercise in the morning between 6:00 AM - 10:00 AM the Kapha time of day. Avoid vigorous exercise in the evening as this can leave you energized.

Do not hit the snooze button.

Research shows us that this can negatively impact one’s energy levels. The body naturally starts to shift into a lighter state of sleep nearing the time to awaken. After hitting snooze one, alowign your body to restart it’s sleep cycles, it is likely that the next snooze will interrupt you in an even deeper state of sleep - thus affecting your energy throughout the whole day.  If done in a long-term fashion, it will deeply affect your sleep cycle.

Eliminate stimulants from your diet or curb them by the early afternoon.

If you are highly sensitive to stimulants like caffeine, nicotine and alcohol you may seriously consider cutting these out of your diet completely. These are considered ‘rajasic’ and create hyperactivity in the body and mind deterring good sleep. If you are a die-hard coffee fan, you may consider drinking only 1 cup, and limiting any caffeine intake after 12pm. Cut out the beer or wine as alcohol can precipitate sleep apnea. Experiment and notice for yourself, as each person’s constitution reacts differently to stimulants. 

Mind your diet throughout the day, especially dinner.

Your diet can affect the quality of your sleep. Avoid foods that aggravate Pitta and Vata Dosha or are considered ‘rajasic.’ These include acidic foods like garlic, onion, tomatoes and spicy foods are some examples to eliminate. Raw veggies take longer to digest than cooked veggies, so avoid having these at dinner as they may trigger trouble sleeping. Kick the after-dinner dessert habit. Dark chocolate increases heart rate and can also contribute to poor sleep. While dinner sound be warming, avoid a heavy meal that can take too long to digest and leave you up at night.

Eat an early dinner.

This enables your body to digest food prior to going to bed. If one eats a late dinner, the digestive fire or ‘agni’ is turned on which can often keep a person feeling awake.

Use low light in the evening.

Reduce bright lights your space as you wind down your day. Ayurveda encourages us to align our sleep patterns with the rhythms of Nature, which means winding down when the sun goes to sleep. However, we live in a world where technology is integrated into our way of being and lights are often on in the house well into the night. Bright lights can disrupt circadian rhythms and cue the brain that it is not time to go to bed yet. Instead take the opportunity to set the mood in the few hours before bed.

• Use dim lighting with yellow or orange hues, red is also ok as long as it’s not too bright

• Shaded lights that direct the light towards the floor, or lighting that is low

Eliminate screen time & blue light before bed.

Ideally it is best to eliminate screen time once the sun goes down. However, try not to look at a screen within 2 hours of bed time. This means no TV, movies, Netflix, scrolling on social media. If 2 hours is not manageable try at least 20 minutes. There are countless reasons why this challenges sleep. The blue light emitted by devices disrupts your circadian rhythm and suppresses the release of melatonin, our sleep producing hormone. In addition, it increases alertness at a time of winding down and can aggravate Pitta Dosha. To better manage boundaries with your technology, read on here.

Refrain from mental work in the evening.

In our progress-driven society, this can be challenging to turn off emails and disconnect from work projects - especially amongst the rising entrepreneurs and freelancers. Mental activity in the evening can stimulate Pitta dosha and keep the brain active or awake. If you suffer from severe sleep issues, you may even consider not reading before bed. 

Try Abhyanga Self-Massage in the evening to wind down.

Self-massage can be a deeply relaxing ritual. Touch is proven to boost our immune systems. The practice of Abhyanga calms the nervous system, reduces stress and balances Vata Dosha. 

Don’t over hydrate or drink excess fluids before bed.

Simply because you don't’ want to your sleep cycle to be disrupted by the need to pee in the night.

If you need a pre-bed time snack, try warm milk with a pinch of nutmeg.

This recommendation comes from Dr. Lad. Nutmeg has a calming effect when taken in small doses. 

Try Pranayama and Meditation to calm the mind and wind down.

Yogic breathing practices boast many benefits. Anxiety and our fast-paced world has left an imprint on our culture of shallow breathers. Our breath carries Prana, life force and with it the ability to purify and revitalize all the systems of the body. The breath is the quickest bridge to the present moment and conscious breathing such as Dirgha breath or Nadi Shodhana are known to reduce stress and calm the nervous system. Meditation invites spaciousness to be with thoughts rather than spiral into their stories and dramas. Both have profound benefits for body, mind and spirit.

Calm through sense of smell with an aromatherapy diffuser.

In your bedroom, you can turn on a diffuser with essential oils such as lavender to promote stress relief and sound slumber.

Experiment with herbal allies.

If the struggle for sound sleep is real, you may try incorporating herbs into your diet. It’s generally recommended to experiment with herbs at least 4-6 weeks allowing enough time for your awareness to sense if they are a benefit to your constitution. When purchasing herbs, it’s best to source organic.

• Ashwagandha is revered for its ability to calm the mind, lower cortisol levels, manage daily energy, promote the secretion of serotonin, our happy hormone and more. It is also known to help with chronic insomnia. 

• Brahmi/Gotu Kola is considered ‘sattvic’ meaning pure. It is known for calming the nervous system and mind.

• Chamomile tea is a classic remedy for calming the mind. It is a mild sedative that is quite safe.

Sleep with a weighted blanket.

The weight can help ground Vata, relax the nervous system and calm the body. Blankets that are 15 to 25 pounds or heavy enough to press down on your skin can stimulate pressure receptors that trigger vagus nerve activity, which has a plethora of important actions including fear, stress and anxiety management.

These are several tips to explore. Adopt the practices that work for you and leave the ones that don’t. Allow this to be the tip of the iceberg in your dive into remedies for deep, sound sleep.

---

Creating your Meditation Space: The Why and How

The art of spatial alignment is one that has been practiced for centuries. In Ancient India this science of intentional architecture is called Vastu Shastra. In Ancient China, we know this as Feng Shui. Both have the thread of creating environments that harmonize with the natural elements, incorporate sacred patterns and instill directional alignments.

In our Modern world, scientific studies affirm that cleanliness and organization of our personal environments boasts many benefits including:

• Enhancing one’s ability to refine attention

• Encouraging the completion of tasks efficiently

• Lowering the stress hormone cortisol

• Promoting better sleep

When it comes to establishing a consistent meditation practice, creating a sacred space to return to has benefits that run deep. Meditation requires our unabiding attention. The root of attention means ‘to tend to.’ Simply tending to this space is a way of cultivating mindfulness before one sits.

“A lot of people think we are creatures of habit, but we’re not. We are creatures of environment.” - Roger Hamilton

Where we live, our routines, the people and communities we choose to surround ourselves in - these have more impact on our behaviors than willpower and motivation. If we want to make meditation a habit, it helps to create the space and environment that will support it.

4 Reasons Your Sacred Space can Enhance Meditation

1. It helps establish meditation as part of our routine, a place to return home to again and again

2. It encourages a clear and attentive mind

3. It imbues our practice with ritual, meaning and purpose

4. It is a physical expression of your commitment to your practice and yourself

3 Tips to Creating your Meditation Space

Creating your sacred space and altar can be its own mindfulness and meditation practice. The word altar means ‘high place.’ Consider this a space to cultivate your highest Self. Approach this practice with intention, thought and care.

1. Clear the clutter.

We’ve heard it many times, clear space, clear mind. Objects carry energy. Choose or create a designated space that clear of clutter. Allow your physical surroundings to breathe and notice the lightness in your lungs. One step further: You can even cleanse the space with a smudging ritual. Many ancient traditions burn herbs such as sage, palo santo, and cedar to cleanse the space. It is believed that the smoke sews itself to the negative energy, and as it dissolves, so do the strings of negative energy.

2. Create a comfortable seat.

Establish what will be a supportive meditative seat for you. You can use bolsters, meditation cushions, blankets or some other support under your sits bones. Make sure your body feels supported. This may take a few meditation sits to find the seat the works best for you.

3. Curate your space with items that are meaningful to you and support your focus.

This is truly an individual preference. Some ideas could include symbols of growth, focus, love, and self-awareness. Items might include

• Elements of nature: Earth, Water, Fire, Air and Ether. A plant, some soil, perhaps a rock, are all ideas that capture the element of Earth - representative of stability, foundation, and support for practice. Water symbolizes fluidity, acceptance of the dynamic nature of life, living in flow with the forces that surround you. Candles can be a nice way to invoke the fire of discipline and focus. The fire element is symbolic of transformation, bringing light and clarity to situations that invite our deep discernment and renewed understanding. Incense may provoke air, the idea of expansion,widening perspective and imagination. Ether is simply everything that holds your meditation space together.

• A written quote or mantra. This can affirmation your practice and redirect your attention when it wanders.

• Deities. In many traditions, Gods, Goddesses and deities sit upon the altar imbuing the space with their power. For example, Ganesha is emblematic of removing obstacles on our path. Saraswati is the Hindu Goddess of wisdom and art. Quan Yin is the Buddhist Goddess of compassion.

• Sacred Texts. This could be your long-revered journal, a book of poems, spiritual texts or anything you deem as sacred.

• Family heirlooms or keepsakes that hold love and meaning.

• Objects that represent your teachers, spirit guides, or symbols that direct your growth.

• Items that amplify energy.

These are simply a few ideas to cultivate and tend to your space. You space can change, as everything in nature is dynamic. Choose items that make you feel supported and good about practice.

---

Sources

The Powerful Psychology Behind Cleanliness by Psychology Today

The Importance of Breath: An Anatomical and Energetic Understanding

Breathing. You might say it’s important.

Sure, we know it is life juice – a necessity to think, do, speak, say, move about our ways. But what is the real deal behind breathing? Why do yogis and mindfulness practitioners believe in the power of the breath?

In truth, rarely do we notice the quality of our own breath. Often it is an automatic function that resides in the subconscious. Now, think of any moment you have felt frightened, scared, shocked or stressed. Did you notice how your emotions affect your breathing patterns? Different experiences and feelings can stimulate rapid or shallow breathing – two actions that do a disservice to your overall wellbeing.  

So let’s understand why breathing is so important and how we can harness its power.

“A yogi measures the span of life by the number of breaths, not by the number of years” – Swami Sivananda.

Breathing influences our lifespan. Humans take some 16 breaths a minute. Look at animals with slower breath rates like elephants compared to those with fast-paced breath rates like rabbits. Who lives longer?

Breathing feeds our livelihood. Biologically, the breath bears oxygen and ensures optimal functioning of our bodies’ processes. It influences every cell in our being and is linked to brain performance. It also serves as our own detoxification ritual, exhaling CO2 and other waste from the body. In fact 80% of the toxins in our body are released through exhales.

Conscious breathing conquers stress. Focusing on deep breathing sends messages to the brain to calm the mind. It triggers the parasympathetic nervous system to engage and counteract sympathetic nervous system (the part responsible for the fight or flight reactions often provoked by daily stress). Bringing awareness to your breath will help subdue the stress. And since stress is a gateway to many other illnesses, you might want to indulge in your inhales and exhales.

Conscious breathing helps manage anxiety and lowers heart rate. Since the parasympathetic nervous system is called into action, the vagus nerve is stimulated. This nerve plays a major role in lowering heart rate, reducing blood pressure and combatting depression. Lots of biological wins here.

Conscious breathing can increase focus. A Harvard study shows that controlled breathing often used in meditation can in fact increase brain size and nurture parts of the brain associated with focused attention and processing of sensory information.

The breath is our bridge to the present moment. Our mind moves a million miles a minute. It lurks in the past and prophesizes about the future.  Connecting with the breath is a therapeutic tool used in many mindfulness practices to summon presence.

“Breathing in, I calm body and mind. Breathing out, I smile. Dwelling in the present moment I know this is the only moment.” – Thich Nhat Hanh

The breath unifies body and mind. From an energetic perspective, consider the breath as a bridge between the layers of consciousness. In Yoga we seek to “yuj” or “yoke” the body, mind and spirit and it is through breath that we find balance and union. Yoga explains that the body is made of 5 Koshas or energetic sheaths. The breath body resides in the middle of the Annamaya Kosha, our phsyical or ‘food’ body, and the Manomaya Kosha, the mind body.

In yoga we learn to control the breath through a practice called Pranayama. In Sanskrit, one of the many meanings of “Prana” is “vital energy or life force” and “ayama” means the “extension or expansion.” It is important not to confuse breath with Prana. Prana is a universal force found in all things and our breath contains Prana.

Pranic breathing releases emotional blockages. Our physical bodies hold past experiences – be it memories or even karmic impressions. Take a moment to conjure up a situation that evoked a deep feeling. Close your eyes and notice where that emotion emerges on the body. We may have heartache that results in heaviness in the chest or “a heavy heart.” We may feel stress and burden for others, so mush so that we “carry the weight of the world.” Even our everyday language intimates at this connection between emotions and the body. When parts of the body are in pain, there is a physical layer and subtle energetic layers. Pranic breathing addresses the many layers of consciousness to help release the blockage on a deeper level.

Breathing and Pranayama prepares us for deeper experiences of meditation. In the Hatha yoga tradition, specific pranayama practices are performed after an asana sequence to prepare one for meditation.  Through pranayama breath work, one can activate and expand prana past limitation, increasing vibrational energy and awareness. According to the Upanishads, the sound of the breath on inhalation is “So” and on exhalation is “Ham.” In Vedic philosophy so ham is a mantra, “I am that,” thus identifying oneself with the entire universe.

Pranic breathing can unlock various states of consciousness. According to the Ancient Indian science of Yoga, the human body contains over 72,000 nadi or channels. Of these nadi there are three major channels that run up the spine – the ida, pingala and sushumna. It is on the sushumna, central energy nadi, that you will find the 7 major chakras or energy wheels. Each chakra correlates to a layer consciousness. It is the subtle energy of kundalini that awakens at the base of the spine and rises throughout the chakras until it reaches the crown chakra, provoking a state of oneness.

Believe it or not, this only scrapes the surface of breathing. But now you’ve got a brief lowdown and can pocket this knowledge for use. Next time you feel stressed, if your mind wanders off or your thoughts travel hyper-speed… find your breath. Take deep, juicy breaths of life and notice the subtle changes of your wellbeing.

This article was modified from its originally feature on Basmati.com. 

How to Manage Energy + Create Healthy Boundaries with Technology + Social Media

Creating boundaries is one of the most powerful ways to reclaim your mental, physical and emotional wellbeing.

In our modern society, overstimulation is a growing problem and for many it can even verge on addiction. Sensory overload impairs our body’s ability to process and digest what we take in through our senses. Research also explains that when we are on sensory overload, the excess dopamine can our physiological functioning less receptive to the natural flow of hormones in the body - which in turn effects mood, energy, sleep, vitality and more.

You can start by asking yourself a few simple questions…

How am I managing my physical and emotional energy? Am I being wise about where I direct my attention? Is my attention scattered or focused? Am I partaking it activities, conversations and actions that deplete me or energize me? When it comes to technology and social media, this is an arena where noticing consumption habits and instilling boundaries can be both challenging yet extremely beneficial.
⁠⠀
Here are a few practice to help you refine how you use your energy and balance your relationship with technology.

1. Within the first hour of awakening, do not check e-mail or social media. No need to set anxiety as the tone of the day or fall into the urgency of replying.

2. Do not use tech use during meals. Don’t even tempt yourself with your phone on the table. This is a big one for many of my Ayurveda clients. We want our Prana or Life Force going towards digesting our meals and not our social medias or the last TV episode.⁠

3. Use Airplane mode to mitigate distractions. This is especially helpful if much of your work is at a computer. It’s a proven fact that multi-tasking is inefficient. When we have constant notifications interrupting our tasks, our focus gets fragmented and we become less efficient. When we are less efficient, we exert more effort and energy to get our work done.

4. Turn off push notifications from social media channels and e-mails. If you are up for a healthy challenge, perhaps even delete the apps off your phone. If you prefer not to turn these off, then at least silence your phone and place it face down so you can be fully present in whatever you are doing rather than succumbing to interruptions.

5. Honor the present moment and do not immediately respond to text messages or direct messages until you have carved out the time to intentionally reply.⁠

6. Limit usage time. This can look like a self-imposed time limit or you can look into your phone settings to create usage limits for specific apps. Your phone will alert you when you’ve reached your quota of allotted time on a specific app that day.

7. No tech or screen use within two hours before bed.⁠ Not only does the light from screen time disrupt our body’s sleep cycles, but the added mental stimulation before bed will keep the mind churning rather than slowing down and preparing to sleep. In Ayurveda, sleep is considered one the the three pillars of life. The quality of our sleep is vital to the repair and health of our bodies.

8. Digital Detox or Social Media Sabbath! Yes! Choose a tech or social media free day each week. Get lost in the backcountry. Make art. Dance. Connect with others - friends, animals, plants, trees - a good book.

A gentle reminder, no need to do all of these. Simply trying ONE of the above practices. Notice the effect on your mood and energy level. Set a realistic goal, and try it for one week. Maybe add a second practice, the following week and so forth.

---

If you are interested in learning more about managing your life force, creating healthy habits and behaviors or holistic wellness feel free to inquire about 1:1 Ayurvedic Counseling.

Ayurvedic Dinacarya: Ancient Rituals for Modern Self-Care

Establishing a daily routine is foundational to our wellbeing. In the ancient science of Ayurveda, the sages called this “Dinacarya.” 

In Sanskrit, ‘dina’ means ‘day’ and ‘carya’ implies ‘routine.’ The root word ‘car’ means to walk, or move. 

How we move through our days, the habits we cultivate, the choices we make, how we engage with ourselves and our world - these all have an effect on our physical and emotional wellness. Ayurveda explains that everything in our universe is created by the 5 great elements - earth, water, fire, air and ether - including ourselves. Our metabolic constitution or Prakruti is derived from Nature, so when we harmonize our biological rhythms with the cycles of seasons, we are able to access greater balance and wellbeing.

There is plenty of research that states routines are beneficial to our health. Some of these benefits include:

• Less stress, improved mental health and in turn lower risk of heart disease

• Improved sleep, one of the 3 pillars of life in Ayurveda and a huge factor in your productivity, performance and daily energy reserve

In today’s world anxiety is one of the most common mental imbalances and our focus is increasingly challenged and fragmented. In Ayurveda speak, these are culprits of a Vata dosha imbalance. And Vata, being comprised of air and ether, the most subtle of elements, is typically the first dosha to go out of balance for most of us.  Routines have a profound effect providing the stability and earth element needed to ground and nourish Vata as well as quell anxiety and stress.

Below are several suggestions as to which self-care rituals you can start to incorporate into your daily routine. Remember, every person has a different constitution and therefore will require slight adjustments to the recommendations below. The greatest advice I can offer is to allow your intuition to guide you. Begin with incorporating one or two of the below, notice your mood, feelings, digestion, quality of sleep. Over time you can incorporate more to bolster your wellness plan.

Self-care rituals to balance Vata & support Daily Routine

Wake up with nature.

Right before the sun rises, it is said that the Sattvic or pure and loving qualities are present in nature. Ayurveda recommends waking up at this time. While seasons and daylight does shift, an approximate time to wake per dosha is as follows.

• Vata: at sunrise or 6 AM

• Pitta: just before sunrise or 5:30 AM

• Kapha: before sunrise at 5:00 AM

Scrape your tongue.

One of the easiest rituals to incorporate in your day, since we can habit stack it onto brushing teeth. Invest in a tongue scraper. Before ingesting morning beverages, scrape the ama or toxins from your tongue. This practice prevents malabsorption, clears toxins and bacteria from the tongue, stimulates your internal organs through reflexology and promotes digestive health. By scraping your tongue you will enhance your sense of taste, and allow the receptors to more effectively communicate satiation to the brain. Plus, it helps curb bad breath and will leave your mouth feeling fresh.

Drink a glass of warm lemon or lime water.

There are many benefits but the biggest one is that it promotes peristalsis and encourages our morning bowel movement - an important part of our body’s digestive process… not to mention many folks lack proper hydration, so this is a great place to start.

• If you have a Pitta predominance (excess fire element) in your constitution, choose lime over lemon as its cooling and Sattvic.

• If you are experiencing constipation of difficulty with your stool, add a few slices of fresh ginger to amp up the fire.
  

Eliminate your bowels.

Our bowels are a great indication of whether or not we are in balance. Having routine bowel movements implies our digestion is working properly. Even observing the qualities of your bowels will give you insight into which dosha is at play. Regular elimination encourages apana vayu, the downward and outward flow of subtle energy and helps one avoid reabsorption of our bodies toxins. 

For constipation or strain try:

• The herbal remedy “Triphala” as a gentle supplement to encourage bowels

• The yoga pose “Malasana”, sometimes referred to as ‘garland pose’ or ‘yogi squat’ as a way to encourage “apana vayu” - the downward and outward subtle flow of Prana that supports elimination

Try oil pulling for oral hygiene and gum health.

Gargle with a teaspoon of coconut or warm sesame oil to nourish teeth and gums. 5-20 minutes daily. This practice helps strengthen gums, teeth and jaw. It supports potential tooth decay and enhances the oral microbiome. It also clears bad breath.

• Tip: Take a scoop before you get in the shower - it makes the 10 or so minutes go by much faster. Spit out the oil in the trash to avoid clogged drains.
  

Incorporate Nasya Oil or nasal lubrication.

The practice of Nasya, applying a few drops of warm ghee or oil into each nostril helps lubricate the nose and supports the sinus, throat and head. It also encourages mental clarity. It is understood that the nose is the doorway to the brain and our Prana or life force energy enters through our breath. This practice helps promote cerebral circulation, stimulates memory and restores balance in the body.

• For vata: use sesame oil, ghee or calamus oil

• For pitta: use brahmi ghee, sunflower or coconut oil.

• For kapha: use calamus oil

Nasya is a particularly beneficial practice during Vata season (late fall, early winter), pre-travel (such as going on airplanes), or general Vata imbalances.

Skip soap when showering.

Most of our soap products today strip the body of the its natural oils. Use soap on the armpits or parts of the body that release sweat (one of the vehicles of digestion), but use it sparingly on the rest of the body or not at all! Buy natural soaps when possible. 

• For Pitta-types or those with acne imbalances: try soap with neem or aloe.

Practice the ancient art of abhyanga or oil self-massage.

This self-care practice helps build ojas or our immunity essence and promote longevity. It balances Vata dosha, calms anxiety, supports the nervous system and supports better sleep. It’s also seen as a powerful act of self-love as the word ‘sneha’ in Sanskrit means ‘oil’ but also ‘love.’ Apply oil to the skin and massage with intention. Spend a little extra time massaging the feet for grounding. For more details on this practice and how to create your own oil blend, read here.

Eat with mindfulness and intention.

There is no shortage of digestive imbalances in our modern society, and so eating with mindfulness and intention is of growing importance. A few key practices to incorporate include preparing your meal and eating space with love. Make lunch your biggest meal of the day as this is the Pitta time of day and our digestive fire or agni is the strongest. Enjoy a light, warm dinner as we enter the Kapha time of day and our winding down our physical activities. Try to avoid eating 2 hours before bed as this can affect the quality of your digestion and sleep. For a more detailed guide on healthy eating principles, read here. 

Encourage exercise and yoga asana.

We already know that exercise benefits the heart, lungs and disease prevention. It not only make us happier, it is proven to reduce stress levels, depression and anxiety and changes our brains. Research shows that exercise makes our brain more sensitive to joy and primes us for deeper connection. Invigorating exercises are best during the kapha time of day in the morning from 6:00 - 10:00 AM. More grounded practices such as a slow flow, yin or restorative yoga practice are preferable for afternoon and evening to encourage restful sleep.

Practice deep breathing and Pranayama.

Breathing is that magical action that happens both consciously and unconsciously. When the latter is in place, our breath follows our emotional patterns. In our world where stress and anxiety is on the rise, our breath can find itself shallow and short - essentially restricting prana and life force to our whole ecosystem of the body. On top of that, our breath is responsible for 80% of the toxins are released. Take a moment to practice deep breathing, or carve out time for Pranayama - breath expansion practices. 

Make space for meditation or a contemplative practice.

The benefits of meditation are endless. Research shows that is offers increased stability of the nervous system, improves reflexes, builds our resilience to the effects of stress, improves our relationships, our focus and enhances creativity.  Through the practice of mindfulness - paing full attention to one thing in a given moment - we can enter a space of meditation - the process of bringing clarity to the mind. If you are new to the practice, start small with 5 or 10 minutes a day. Insight Timer App is a great free resources to find guided meditations.

Create and Play.

Creativity and play have huge benefits for our stress, mood, and brain functioning. Check in and notice if you are taking life too seriously or leaning towards workaholicism and take some time to make space for your inner artist and child.

Encourage restful sleep. Settle down for bed by 10pm.

The rituals you incorporate before bed have the power to deeply affect your sleep.  Sleep is considered one of the 3 pillars of life in Ayurvedic wisdom. When our sleep is compromised, so is our productivity, focus and whole wellbeing. Finding the recipe for restful sleep will be different for each of us, but here are a few practices to incorporate.

• Limit tech use before bed to reconnect with your natural biorhythms.

• Try not to do any mentally stimulating or energizing activities before bed such as computer work or cardio exercise late at night.

• Set your bedtime for 10pm or earlier so as to fall asleep before the pitta time of day kicks back in at 10 pm - 2am. 

• Tip:  For encouraging sleep, try using a diffuser in your room with a few drops of lavender essential oil. 

You can read more on sleep hygiene here.

Above are several recommendations to experiment and play with in your daily rituals. Consider these as a few foundational practices to start cultivating and caring for your own wellness.

Remember, each person has a different prakruti - constitution, so consider the above inspiration but use your intuition to discern what is best for your being.

---

If you are interested in a deeper personalized plan for your Prakruti or doshic constitution - feel free to reach out and inquire about booking an Ayurvedic Health Counseling Package. Available for remote sessions via Zoom.

---

Ayurvedic Guidelines for Healthy Eating

“Let food be thy medicine and medicine be thy food.” – Hippocrates

Food is ritual. It is a practice we partake in every day, and one that sustains our longevity. Often what we eat and how we eat go unnoticed or unappreciated in our daily routine.

The Sanskrit word “sadhana” means spiritual practice. Our food sadhana or how we consume that which nourishes us is sacred. Everything we take in through our sense of taste is life force feeding us—be it a plant grown from the Earth or an animal raised on the land. Our relationship with food is often overlooked yet it is vital to our existence. Across cultures, food is symbolic of connection—connection with each other and with our environment. Eating is a way of cultivating harmony with all that surrounds us and importantly, within ourselves. 

Ayurveda emphasizes the ritual of eating, in that how we eat affects our digestion, more so than what we eat. Inviting mindfulness into every bite directly affects our health. Food is a form of love, so when we eat with intention we cultivate contentment. Below are healthy eating guidelines to encourage proper digestion and cultivate balance. Start with a few.

Prepare your food with love and intention. 

Yes, the emotions we experience are infused in what we make. If you are anxious or angry while preparing a meal, the food will adopt this energy. Take a few moments to breathe intention and remind yourself that this food is offering up its existence to nourish your own. Create it with love and attention.

Eat in a tranquil space.

The Ancient Chinese called it “Feng Shui” and the Rishis called it “Vastu.” There is a science to design. How you create your sacred space and the ambiance you cultivate for meals directly affects your psyche on a subtle level. Clear the clutter, set the mood. Candlelight dinners bring in the element of fire, a digestive force. Eat in an environment that encourages harmonious digestion. 

Eat without distractions.

No TV or scrolling on social media. No eating in the car or on the go. Take the time to be present with your food. Enjoy Sattvic or nourishing conversation rather than talk that provokes emotional reactivity. Perhaps try enjoying a meal in silence. Energy flows where awareness goes. If we detract too much focus from our food, it is digested less efficiently.

Offer gratitude for the meal.

Whether you say grace, chant a mantra, or simply offer a silent thank you, take a moment to connect with your food and honor its gift. It carries prana and life energy that is, in turn, nourishing your life energy.

Chew your food to an even consistency.

In our fast-paced world, we catch ourselves inhaling rather than eating. Chewing directly affects your digestion and begins the breakdown of food. In addition, if your food doesn’t have time to mix with saliva and sit with your taste buds, your brain will not register that you are receiving the nutrients necessary and overeating may occur. 

Eat until you are 75% full.

Allow time for your body to assimilate the food and communicate to your brain that you are nourished and full. Hippocrates said, “Everything in excess is opposed by nature,” and as Ayurveda follows the laws of nature, we are reminded that nature does not hurry. Be patient and ask yourself, “Am I truly still hungry?” Often times, overeating is a response to filling a void for nourishment we lack in other parts of our lives.

Drink only a small amount of liquid with your meals.

Ayurveda recommends no more than half a cup to drink—preferably warm or room temperature. This is because cold water dampens your digestive fire or agni and slows digestion.

Avoid cold foods & drinks.

Save your smoothies for summer and leave the ice alone. Ayurveda explains that cold food and drink put out your digestive fire. It’s akin to throwing snow on a campfire.

Enjoy food that is warm, moist or oily.

Cook your food until you smell the aroma. This begins breakdown of food and aids in digestion and assimilation of nutrients. Aim for a half tablespoon of oil per meal. You can modify quantity depending on your dosha. Oil maintains the strength of your cells and helps hold water in the body.

Wait at least 3 hours before each meal.

The best analogy to explain this concept is that of a rice cooker. If you begin a batch of rice and throw in another cup 30 minutes in, you’ll wind up with rice that is half cooked and half hardened. The concept is the same for Ayurveda. Eat with less than 3 hours between a meal and your body will be less efficient in digesting food. You’ll wind up weakening your digestion. If you need to snack, opt for fruit.

Eat your largest meal at noon.

The Pitta time of day is from 10am–2pm (and while we sleep, 10pm to 2am). Eating at noon, the peak Pitta time, is when your digestive fire is the strongest and food will be more efficiently metabolized.

Rest after eating.

Take 15-20 minutes. This follows the principle of energy flows where awareness goes. Rest allows your body to focus on digestion, extracting nutrients, and sending what is needed to other parts of the body.

Consume organic and fresh foods.

Try to avoid processed foods. Eat foods that are fresh and no more than 18 hours old after cooking them. Ayurveda explains that our food contains prana and as our food begins to deteriorate, the prana leaves it, making the food less nourishing. A helpful tip: subscribe to a local CSA or farmers alliance that can deliver your fresh local vegetables weekly.

Avoid consuming foods with contradicting potencies.

Proper food combining can be tricky. Similar foods with opposite energies can disrupt digestion. For example, if you combine raw foods and cooked foods, the raw foods will start to ferment in the body. Take some time to familiarize yourself with food combining principles.

Choose foods according to your constitution and season.

As we’ve come to learn in Ayurveda, each person is a unique mix of the doshas – vata, pitta and kapha. Depending on your dominant dosha and your current imbalance, you will find the most balance and nourishment in your meals if the foods you ingest contain the opposing qualities of your imbalance. For example, if you are suffering from vata vitiation (qualities as cold, mobile, sharp) and you are feeling stressed, overwhelmed, or spun out, you will benefit from foods that are warming, sweet, and grounding. Think soups and root vegetables. Furthermore, you can factor the seasons into your diet. Fall to early winter is dominated by vata. Early winter into spring is kapha. Summer is pitta. Choose foods that balance these energies.

Include all six of the Ayurvedic tastes on your plate.

To avoid creating cravings, it is important for your meals to include all six of the tastes—sour, pungent, salty, sweet, bitter, and astringent. Since food is medicine, it is recommended that 75% of your plate includes tastes that pacify the current dosha that is out of balance.

Eat your food in order of optimal digestion.

If you really want to work in resonance with the digestive process, begin with sweet foods. These activate the kapha part of digestion, allowing for saliva secretions and enzymes to help break down food. Take in salty and pungent spices next, which increase agni. Finish with bitter and astringent foods such as salad or tea at the end of the meal.

The above list offers several ways in which you can enhance your digestion through Ayurvedic practices. Creating lifestyle changes takes time and patience. Start with a few of these guidelines. As they become integrated into your everyday routine, you can add more.

---

Seeking Recipe Inspiration?

Original article written by Gaby Colletta, published on Basmati.

Sources:

Ayurvedic Cooking for Healing by Dr. Vasant Lad

Principles of Ayurvedic Medicine by Dr. Marc Halpern

The Complete  Book of Ayurvedic Home Remedies: Based on the Timeless Wisdom of India’s 5,000-Year-Old Medical System by Dr. Vasant Lad  

The Art of Abhyanga: Ayurvedic Self-Massage

“Abhyanga should be resorted to daily. It wards off old age, exertion, and aggravation of vata.”

— Ashtanga Hrdayam: Sutrasthana: II: 8-9

The practice of abhyanga or oil self-massage has been part of Ayurvedic wellness for 5000+ years.

Abhyanga is a powerful self-care ritual to incorporate into your dinacarya or daily routine. It is refers to the practice of applying and massaging warm oil on the body. It is profoundly balancing for Vata dosha, the energetic force of Air and Ether elements, yet beneficial for all three doshas during any season. Ayurvedic word “Sneha” has two meanings: oil and love. It is said that performing self-massage and adorning the body in oil is a ritual of self-love.

We apply oil to our bodies to lubricate the joints, build “Ojas,” our immunity-boosting life force and to promote longevity. Not only does oleation nourish the tissues of the body, but studies show there are many psychological and health benefits to the practice of self-massage and touch.

Benefits

• Lowers heart rate, blood pressure and cortisol levels - so stress less!

• Supports the nervous system

• Increases circulation and lymph drainage

• Improves feelings of self-confidence, self-love + positivity

• Benefits sleep patterns

• Decreases effects of aging

---

How To Perform Abhyanga

1. For Pitta + Vata, long smooth strokes from head towards the feet to ground energy. For those with stress, anxiety or sleep issues, focus on feet. For Kapha, apply from toes to head, with a little more vigor for uplifting energy.

2. For chest and arms, guide strokes towards the heart to improve circulation.

3. Spend time on joints, moving in circular motion to nourish them.

4. Massage for approximately 20 minutes. As little as 5 minutes makes a difference.

TIP: Invest in a set of abhyanga clothes that you don't mind being oily.

---

Favorite Abhyanga Oils

Daily Massage Oil by Banyan Botanicals: Soothing & revitalizing blend of sesame, sunflower, coconut, lavender, Gotu Kola, Guduchi, Bhringaraj, Bala, Arjuna Bark & Tulsi. Good for all 3 doshas.

Sleep Easy Oil by Banyan Botanicals: Promotes a restful sleep, particularly balancing for Vata & Pitta doshas, calms nerves, quiets mind. Includes a dreamy blend of sesame, coconut, olive, Ashwagandha, Guduchi, Bhringaraj, Passionflower, Skullcap, Licorice Root, Chamomile flowers, beramont, nutmeg, ylang ylang.

Tridoshic Body Oil by Paavani Ayurveda: A botanical blend to leave skin balanced and healthy. Includes sesame oil, Bhrami, and calming Lavender, as well as a blend of certified organic therapeutic grade essential oils.

Kindly note, I partner with the above brands because I trust the integrity of their products. You can receive 15% off all Banyan Botanicals with the code GABY15 and 15% off Paavani Ayurveda with the code GABY10.

---

Creating your own Massage Oil Blend

Below are Dosha recommended carrier oils and essential oils to incorporate aromatherapy into your self-massage practice. When possible, use oils that are organic, cold-pressed and unrefined as these are the purest, closest to nature and best for your skin.

Ratio for blend is 10-20 drops of essential oil per 1 oz {30 ml} of carrier oil.

Oils Vata Dosha

Vata Carrier: Sesame, Almond, Avocado, Walnut or Jojoba Oils. Choose warm, heavy oils to pacify Vata.

Vata Essential Oils: Jasmine, Cinnamon, Cardamom, Nutmeg, Camphor, Lavender, Rose, Vanilla, Ylang lang, Ginger, Camphor, Sandalwood, Frankincense, Lilac, Vetiver

Oils for Pitta Dosha

Pitta Carrier: Coconut, Sunflower or Light Sesame Oils. Choose light, cooling oils to pacify Pitta.

Pitta Essentail Oils: Rose, Sandalwood, Chamomile, Lavender, Honeysuckle, Yarrow, Jasmine, Lilac, Orange, Fennel, Coriander, Peppermint

Oils for Kapha Dosha

Kapha Carrier: Safflower, Flaxseed, Mustard Oils. Light or stimulating oils to pacify Kapha.

Kapha Essentail Oils: Juniper, Sage, Eucalyptus, Chamomile, Orange, Cinnamon, Patchouli, Camphor, Myrrh, Eucalyptus, Neroli, Geranium

TIP: Put oil blend in a tinted container to prolong shelf-life, protect it from the sun and keep it from going rancid.

---

Sources:

Banyon Botanicals

Yoga International

Ayurveda Secrets of Healing by Maya Tiwari