Mont Blanc
Mont Blanc

Have you heard how good meditation is for you?  It calms your central nervous system, balances out your brain waves, and allows you to come to a place of peace.  It takes practice so get started now and you will be on your way to enlightenment.  Here are a few tips to get started.

1.  When: I enjoy an early morning practice.  When you wake you are already pretty calm and you can go deeper and more easily into the meditation.  Ideally going to bed at 9-10pm and waking at 5-6am is the best for maximum energy.

Morning Sequence:

  1.  Upon first waking before moving at all bring your mind and heart to a place of gratitude.  Usually we go to our to do list or busy thinking.  Going to gratitude first will set you up for a gracious day.
  2. Next scrap your tongue to get rid of the toxins.  The tongue is a filter and eliminates toxins so scrapping those off is helpful.  Then you can taste your food better too and deeply listen to what your body needs. Your tongue is a very advanced organ that is connected to your whole body.  When you put something on your tongue, Your tongue will tell you whether it is good for you or not.
  3. Third, drink warm water up to 1.5 liters to fully eliminate.  This also gets rid of toxins and leaves one felling light and clear.  If we don’t flush our all the poop first thing then it gets stuck in the walls of the colon and you can reabsorb the toxins you are trying to get out.
  4. Sit down in a comfortable position to meditate.   I like to do my meditation before exercise, but you can switch the order according to what works for you.

2.  Getting comfortable:  Find a quiet place.  You can sit in a chair or on the floor.  I sit on the floor on top of 2 pillows and then put a pillow under each knee.  Use a blanket if it is chilly.  Experiment and find out what feels best to you.  If sitting in a chair sit with feet flat and hands resting on the legs.

3.  How to from beginning to end:

A.) Get present: Take a few deep breath in through the nose and out through the mouth with the eyes open gazing forward.  Then close your eyes and breath through your nose.  Feel the weight of your body on the floor and the weight of your hands on your thighs.  Do a body scan from head to toe and feel where you may be holding tension.  Observe your mind from a non judgmental place.  Just take notice of any thoughts like watching clouds move across the sky.  Avoid trying to stop the thoughts.  Just take notice.  How do we learn about our minds, our beliefs, and our patterns?  We sit and listen and feel.

B.)  Cultivate Gratitude:  Invite in a sense of gratitude for everything in your life.  All you have experienced up to this point has made you who you are today so be grateful for all.  Gratitude is the most healing emotion and it invites in opportunity for your dreams to become a reality.

C.)  Choose your mantra to embody:

A mantra is words that have no meaning that you repeat to yourself.  Hum Sa is a good one.  Say Hum on the inhale, and Sa on the exhale.  This helps keep you focused on relaxing and breathing.

You may also pick an attribute you want to feel and enhance in yourself.  Such as:  Love, Gratitude, Peace, Power, Motivation, Listening, etc.  On an inhale say “Greatest”, and on the exhale your “Word”!!  This works great for changing the nuero pathways in your brain.  Our brain gets stuck in the same busy patterns over and over that often don’t serve us very well.  If your mind is busy and distracted come back to this over and over.  I do this when I wake and throughout the day when my mind gets going.

D.) Expand your Conciousness:  We are spacious and expansive.  Did you know that we are mostly space.  In every cell there is mostly space.  On an inhale draw into your own sense of light and power at your core.  You are a unique expression of divine consciousness.  You are a special gem in the web that connects us all.   On an exhale expand out to every cell of your body felling a sense of well being spread through every cell.  Repeat.  Each time expand out further beyond your body to the room, house, neighborhood, country, world, solar system, and then beyond to all the other solar systems, and then beyond your imagination.  We live on a blue and green planet that revolves around a big ball of fire that is nearly 100 times the size of earth.  We have a room that circles us and pulls our oceans with its gravity.  There are 200-300 estimated other galaxies out there.  That means other suns and planets and moons.  So become connected in the universe and feel expansive!  Let this bring you a sense of peace, joy connectedness, and spaciousness.

E.) Closing:  At the end of an exhale, take a stretch rounding your back forward like a cat stretches.  If you are sitting on the floor place your finger tips spread wide on the floor and walk your hands away from you as you fold forward rounding your head toward the floor.  This is especially potent first thing in the morning.  Then sit back up slowly and take another few breaths (as many as you like) of complete calmness and centeredness.  Bring your hands to your heart in gratitude.  Take your hands to your third eye inviting your intuition to be strong today and bow your head toward your heart.  Gently release and open your eyes.

4. Move gracefully and intentionally throughout your day.

Additional notes:

You can come back to this calmness throughout the day by simply taking 3 deep breaths and feeling joy and gratitude.  Do this whenever you feel tense or anxious and you will change the hormones rushing through your brain and body to a more healthy and helpful state.

There are some fun things available from the world wide web that I recommend too.  One is an app called Headspace.  It has 10 free 10 min meditations  that lay out the mindset for meditation in an easy to learn way.  Also Omharmonics on You tube has great 10-15 minute music for meditation that has the diurnal beats to balance your brain and help you go deeper.

After meditation:  I do a morning workout next.  Working out early in the morning boost your energy for the whole day!  20-30 minutes in enough.  Go for a brisk walk or jog, do a demanding yoga practice, or a circuit training.  Check out my post on morning routine here!  Enjoy and let me know how it goes!!!

Would you like to have  daily meditation practice for greater peace and ease in your life?  Email me and let me know your health goals!  I would love to have a deeper conversation!

Vibrant Health Evolution

Morning Routine

Come to my workshop Monday morning in December from 6-7am at We Are Yoga!!!  I also teach Monday and Wednesday nights at 7 pm.  

We are creatures of habit.  So let’s develop a habit that rocks our world. As a yoga instructor and a person who wants to be healthy, I have wanted to develop a consistent meditation practice, workout and do yoga daily for years.  Often I could not time to fit it into the day.  Or I would spend a good part of the day anxious about how I was going to get in my exercise, relaxing only after I finally did.  And my meditation was sporadic. When I intentionally followed this formula, I found so much peace and joy from starting my day off with this sequence.  It feels nice to have a set pattern of what to do when I wake up and I look forward to getting up a little earlier to make it happen.

1.  Cleanse and Eliminate (10-20 min)

  • Scrap the tongue – The tongue is a filter for removing toxins so get it clean straight away.  You can find a scrapper at the health food store or online.  Go for the metal one.  The thicker the gunk the more toxins in your body. You can also clean your tongue with your toothbrush.
  • Drink warm water 1-1.5L  to flush out your system.  This will clean out the intestinal track.  Any waste left in there will allow toxins to be reabsorbed throughout the day.  You will feel better getting it all out.  I just use warm tap water.
  • While waiting for the flush, brush teeth, use netti pot if nostrils are clogged, and do some reading of inspiration or intention.

2.  Meditate (5-15min)

  • 5-15 minutes is great.  Check out my blog on meditation for tips on this and references to online tools I like.
  • Be kind to yourself.  This practice is a lifelong tool that helps your memory, your attitude and your ability to think clearly and be happy.

3.  Exercise (10-60 min)

  • You want an energetic practice in the morning to stimulate your metabolism and boost your energy for the whole day.  This can be yoga, circuit type training, or sprints.
  • You can get this in a fast hit in as few as 10-20 minutes.

Here are some suggestions:

1.  20-30 min of Yoga in a fashion that is intense and upbeat

2.  10-30 circuit training

3.  Sprints:  this can be on a stationary bike, on a hill running, in a grassy field, In a swimming pool running or swimming, elipticle, etc.  I like 1 min hard and 1 min rest.  Repeat 5-10 times.  ( 10 min for 5 sprints)
Example of a circuit training:

2 min of abdominal work

1 min of push-ups

1-2 min of legs   Which can be wall sits, leg lifts, squats, squat jumps, single leg squats, or bridge pose with one leg lifted. Different each round or multiple of each per round.

***Repeat for 3 rounds!   This could take as little as 9 min and kick your butt especially if you do squat jumps.

So it doesn’t take much time, it is just about setting a routine that becomes a habit.  Your trigger (what reminds you to get started)  is easy because it’s when you wake up.  The reward is….(you decide).   Can be just saying to yourself , ‘Awesome job!!!’ Or you can come up with some other healthy reward for you.  Stars on a chart work too, but you need to not forget the reward.  Maybe you say ‘when I do 30 days in a row I can buy that … I have been wanting’.  It’s crucial to come up with something to keep you coming back for more.

Add movement into your Day!  

Get up and move every 60-90 minutes through out the day!

Walk around the office, jump up and down, do some jumping jacks, pushups, dance, go to the roof top with hand weights an throw some kick boxing punches into the air, do some sun salutations, run a sprint, jump on a trampoline, get creative and have fun.

Move when you feel tired or distracted, or when you want to increase your productivity and focus.

I do a 3 minute workout of pushups, sit-ups and squat jumps that I love.  It totally energizes me.  Then I sit and meditate for a few minutes, after I catch my breath, and I feel like a new person!!!!

Try it out!!!


6 Tips to Avoid Colds this Fall!!

With the changes of the seasons here let’s boost our immune system, stay healthy and avoid colds.  Here are some signs to look for and pointers along the way:

Netti Pot Video Here!!        Self Massage with Oil Video here!

Netti Pot and oil for your nose
Netti Pot and oil for your nose
  1.  Catch a Snotty nose quick!!!– Snot is a breading ground for bateria and virus.  Use a netti pot with warm salt water as soon as you get snotty to clean out the nasal passage and eliminate germs.  Then gargle with warm salt water to clear the throat area too.  If you ac  re snotty you probably missed a clue already like dryness, fatigue, white coated tongue or stinky breath.  Look for these clues and jump on the steps below!
  2.   Prevent and Eliminate dryness!!!  OIl Massage is the best!!!Oil Massage is the BEST!!!   If your skin is dry, this is a sign that your lymph system is dry which lowers your bodies potential to fight off invaders.  We need to stay well lubed outside and inside.  Use an oil like seaseme, coconut, or sunflower oil and put some in your nostrils and ears.  Sounds odd I know, but this is powerful preventative medicine and will save you a lot of grief.  You are lubricating the areas of your body that are exposed to the outside world, offering you protection you and lubricating you.  Also do self massage with oil before or after showering.  Very powerful for relaxing your central nervous system and boosting your immune system.  The skin is our largest organ, protect it well and avoid chemicals found in lotions and some soaps and shampoos.  Oiling will prevent dryness which will soon be followed by snottyness.  Dryness comes before the cold.  You can also use a humidifier at night.

If you want to have a deep conversation about your health goals to get some guidance on where you are and how to get to where you want to be, then email me to set up a time!

Or Check out my upcoming course:                                           Vibrant Health Evolution

3.  Warm it and spice it!  go for warmer foods as it gets colder out and use spices like turmeric, cinnamon, cardamon and nutmeg.  I add all of these to my oats.  I add tumeric root in smoothies (which I make at room temperature), and tumeric powder to most everything like roasted veggies, rice, and eggs.  Ginger is great too in smoothies and with cooking

4.  Sleep well with these tips!!!  Go to sleep before 10.  These are the best hours of sleep and you will be more in align with nature.  If we didn’t live in boxes with electricity then we would naturally do this.  This is what your body wants and needs.  Have an early light dinner around 5 or 6pm, create a relaxing evening with some movement (like a walk withyour family), and some relaxation.  Avoid the screens at night as they stimulate your brain and make falling asleep hard.  Feel when you get tired and follow it down!  Warm milk with ghee, cinnamon, cardamon and nutmeg (tumeric too) is yummy and helps get you to sleep.  (If you are snotty you may want to avoid dairy).  You will wake up refresh and energized with this routine

5.  Hydrate!!  Drink water between meals and cut down or eliminate caffiene, alcohol and sugary drinks.  First thing in the morning drink warm water until you fully eliminate.  Then you won’t reabsorb the toxins back into the body.  Flush out your system so it can work well.

6.  Lower Stress!!!  Stress puts us into fight or flight.  The blood then goes to the periphery and the body will not be able to fight off battery and viruses in the gut or elsewhere because it is preoccupied with fighting or fleeing.  This is true even if we are not moving but have the stress response.    Meditating daily is a great tool for learning how to better calm the brain.


Here is a recipe from Cate Stillman with Yoga Healer for ‘Boo Candy’ which prevents colds!!!

Use a cutting board and knife

  • Add 1/2 cup raw honey to the cutting board.
  • Add 3 tbsp. turmeric powder (you can dry roast it first in a skillet for added benefit).
  • Add 2 tsp. ginger powder
  • Add 1/2 tsp. cloves

Cut the spices into the honey with the knife until you have a smooth texture. Add more spices for desired taste. Store in a small tin or small glass jar. Put on the kitchen table in reach for all ages. Little ones like to roll it into pea-sized balls.

If you want to have a deep conversation about your health goals to get some guidance on where you are and how to get to where you want to be, then email me to set up a time!

Or Check out my upcoming course:                                           Vibrant Health Evolution