The Science of Sound Healing

“The medicine of the future will be sound.”
- Edgar Cayce

Healing Hz, singing bowls, Koshi chimes, a native flute, and an E Equinox hang drum. These are the instruments I work with as a Yoga teacher and wellness practitioner, guiding students through immersive auditory experiences on a quest to heal and balance the human body.

My earliest introduction to sound healing first came through chanting - Bhakti Yoga. I was not immediately convinced… I think I consider myself more of a Jnana Yogi, or even a Karma Yogi. Chanting and devotion did not come so easily to me at first. I remember one night in Peru, in 2018, a group of us were gathered around a large hearth with a harmonium and a guitar, singing “Hare Krishna”. There was a certain element of togetherness-is-bliss that I of course reveled in, but looking back, I was much more affected by the sounds of the Andes… Especially the pan flute.

I can still vividly remember on our drive back to the airport, Tino was playing pan flute on the radio. As I sat in the backseat, gazing up at the wondrous green elevated steppes that are the Andes, I felt completely weightless; absorbed in absolute wonder at the magnificence of it all. Life is equal parts presence and in memory everlasting. My memories of Peru remind me of the timeless nature of our existence. We are eternal.

Do you believe in fate? Synchronicities? Signs from the Universe?

I first learned how to play a flute in 6th grade. At our school, as young intermediate students, we are initiated into our chosen instrument the year before middle school. I choose the flute, because it is light and easy to carry, and sounds lovely. The English style is much different from the native Peruvian flute and cedar flute that I have now, but the finger maneuvers are much the same. Recollecting my past experience (at least in this lifetime) with a flute is yet another reminder of how interconnected and synchronistic our life experience is stitched and woven together; each seemingly insignificant moment inevitably shaping and inspiring us closer to who we were always meant to be.

As I anticipate a Summer filled with wonderful outdoor adventures with my new set of transportable singing bowls, I am intrigued by the collection of data available that points to the scientific significance of healing our cells with sound. One of my favorite books on this subject is ‘Energy Medicine’ by James Oschman. It was first recommended to me by a friend who practices structural integration, aka “Rolfing”.

In the realm of bodywork and holistic healing, structural integration is a more permanent and long-lasting expression of deep-tissue massage. It combines elements of shiatsu with traditional massage into a style that Ida Rolf touted as being able to realign our body based on natural posture patterns and fascial lines. It is a truly transformational experience to work through a 12-week series and recognize the imbalances that exist within ourselves based on our everyday movement patterns.

There are many streams leading to a great river. I think of this often when working with various healing modalities; there are many ways to teach Yoga, but they all inevitably bring about the same result… A more unified existence through heightened states of consciousness. Or, perhaps this superconscious state is always who we are… We just temporarily forget in the illusion of “Maya”. Sound has a way of inviting us to remember…

This is a study examining the effects of singing bowls on mood, tension, anxiety, physical pain, and spiritual wellbeing: https://pmc.ncbi.nlm.nih.gov/articles/PMC5871151/

“The tension subscale in particular displayed highly significant effects for participants post-meditation, thus providing support to the hypothesis that a sound meditation would increase feelings of relaxation and decrease feelings of stress…

Additionally, depressed mood and anxiety scores were significantly reduced post-meditation compared with pre-meditation. Moreover, scores revealed increased feelings of spiritual well-being immediately following the sound meditation. Thus, while less desirable mood states such as tension, anger, and depression decreased following the meditation, potentially desirable variables such as a sense of spiritual well-being increased.”

Healing singing bowls are tuned within a certain set frequency that aligns with the various chakra points in the body, or specifically with the human endocrine system. Organs and glands resonate within a particular Hz. In sound healing, a chakra set will include bowls individually tuned in frequency with the different chakra resonances, and an endocrine healing set will include tuned bowls to align with the glandular system. You can also build your own unique set of healing bowls based on musical harmonics or closely-tuned frequencies known as binaural beat.

174 Hz: Relieves pain and alleviates stress

285 Hz: Healing for all tissues and organs

396 Hz: Liberation from fear (Root Chakra)

417 Hz: Creativity and Transformation (Sacral Chakra)

528 Hz: For DNA repair and cellular transformation (Solar Plexus Chakra)

639 Hz: Heart frequency, heals and balances relationships (Heart Chakra)

741 Hz: Self-expression (Throat Chakra)

852 Hz: Divine inspiration, interconnection with the Universe (Third Eye)

963 HZ: Infinite oneness and spiritual unity (Crown Chakra)

So, how does it work?

”One theory includes the potential effects of binaural beats in which the brain entrains to the Hz difference between tones in each ear, propelling the mind into states of deep relaxation, such as beta waves or meditative, trance-like theta waves.”

- Padmanabhan, Hildreth, Laws: A prospective, randomized, controlled study examining binaural beat audio and pre-operative anxiety in patients undergoing general anaesthesia for day case surgery. Anaesthesia, 2005


”Dysfunction results from cells, tissues, organs, and other structures vibrating at frequencies other than their normal pattern. Healing frequencies literally rebalance or reset the abnormal frequencies… Restoring the vibrational balance of the body restores all aspects of the body to communicate and function at its maximum effectiveness. In addition, frequencies can be beamed directly through homeopathic remedies to neutralize the toxic frequencies of chemicals, viruses, bacteria, fungi, vaccines, etc. so they no longer can damage any surrounding tissues.”

Smith, 2022: ‘Healing with Frequencies’, The New Frontier in Energy Medicine


There is immense power in self-healing with sound.

Chanting, humming, vibrating our chakras and tissues within certain frequency levels, bathing in sound waves, listening to healing and comforting music… All of this we can easily do ourselves, it costs nothing to hum or sing. We can bridge the gap between the ancient practice of sound medicine and the modern science of today when we pay attention to the effects of our surroundings. When we practice. When we share our knowledge to help each other. When we remember that we are all co-existing as a part of this divine oneness, in sacred geometry and sound vibration.

A U M

A Green Gift Guide for the Holiday Season

Every year, as the weather brings cozy sentiments and celebrations draw near, we begin plotting ways to surprise our loved ones with unique reminders of how special they are…

From guided experiences to eco-friendly goods, explore festive gift ideas that incorporate a love and celebration of our planet, too.

Thoughtfully beautiful: Recyclable packaging can be elegant; accentuate plain paper with textural twine, colorful ornaments (or candy canes!), and natural evergreen.

gifts of experience

For the sporting type:
A Memorable Round at Erin Hills
Pro tip: Reserve a date during peak foliage season to enjoy breathtaking views of the Holy Basilica

A little piece of St. Andrews this side of the Atlantic, the view of Holy Hill Basilica lends an ancient air to this championship course located just north of Milwaukee. Image courtesy of Erin Hills

For the foodies:
Cooking Events by The Deliciouser

Don’t wait to celebrate, book an experience now to enjoy a fun way to gather with loved ones. Looking for a chic space to host your work gathering? Private Events are also a possibility:

Event Calendar

Image Credit: The Deliciouser Upcoming Events

Handmade with heart

Share your talents with handmade gifts. Inspire the sacred lineage of channeling love into wool…

Heartfelt handmade gifts don’t always have to come from our own needles. Explore more cozy woolen heirlooms from these brands that support regenerative wool farming and the art of sustainable textile manufacturing.

1. Driftless Goods
   A cozy and gorgeous 100% wool fleece, from a company right here in Wisconsin.

Unisex Merino Wool Hoodie in Natural.
Image credit: www.driftlessgoods.com

2. Artisan Woolen Goods from Babaa

Support ancient tradition, community, and sustainability with this heritage Spanish brand.

This sweater would keep you warm on a wintry dog walk, and one could also dress it up with a black skirt and low-heeled booties.

Part cardigan-part coat, and perfect for transitional Midwestern weather.

Try on the sweater vest trend with this cozy number that pairs elegantly over a cream silk blouse, or invest in this beauty that would be equally at home in a drafty art studio as it will be in the garden during the first Spring thaw…

babaa.es

Image courtesy of Babaa

Gift the unexpected

With even a little bit of thought and creativity, a gift from the heart is always the greatest. Put some effort into really thinking about the person you care about. Chances are, a flash of inspiration will probably arrive…

1. Essential Oils can be a beautiful way to inspire a loved one who loves soaps and scents into less endocrine-disrupting products

2. Beeswax Candles to light up your home naturally, from Bluecorn Beeswax

3. Thriftbooks for gently-used titles and rare collectible books

4. Plant Care A-Z : A free, online plant care guide to accompany a houseplant

5. A Hot Yoga membership to beat the Winter blues

6. Natural Chocolate, sweetened with dates, by Spring & Mulberry

7. An Astrological Yearly Planner, for everyday magic

8. VRAI sustainable lab-farmed diamonds and fine jewelry

9. ETSY. Let inspiration run wild…

10. Healing herbalist-formulated tea, from Hedge Meadow apothecary in the Driftless
    
    

    Please consider a donation to any of these area non-profits that support a greener future:
    
    The Clean Lakes Alliance
    Monarch Butterfly Fund
    Clean Wisconsin
    Ice Age Trail
    Midwest Environmental Advocates
    
    What can be even better than a donation? Spending time. Connect with nature.
    Appreciate our beautiful living space in close proximity to the healing waters of Taychopera. Honor this sacred land.
    Organize a volunteer effort to maintain a segment of the Ice Age Trail, or lead an excursion to pick up litter by the shoreline. It starts with us. Change beings now.

Support Local Art & Artists

Local Craft & Christmas Markets

Art at the Wright Place : First Unitarian Society
November 22nd, 6-9pm
November 23rd, 10am-6pm

Tenney Winter Art Market : Tenney Park
November 23rd, 10am-5pm

Holiday Open House : Downtown Madison
November 29th - December 1st, 9am-4pm

Holiday Craftacular : Garver Feed Mill
November 30th, 10am-4pm

Sip and Shop at the Chazen Museum of Art
December 5th, 3-7pm

The Crafty Fair at Goodman Community Center
December 7th, 10am-4pm
December 8th 9am-2pm

Christkindlmarket in Paoli, Seven Acre Dairy
December 13th, 3-7pm
December 14th, 10am-7pm
December 15th, 10am-6pm

November Spotlight : Astrology & Seasonal Beauty with Maria Henry

An inspiring conversation with Astrologist & Natural Beauty brand founder maria henry

Maria and I have been friends for years… I have always greatly admired her resilient, entrepreneurial spirit, as well as her passion for Astrology. With a few MAJOR planetary shifts happening this month, and what felt like a very powerful and transformational New Moon in Scorpio recently, I wanted to ask her some questions to shine a little more light on the topic of Astrology, and to help us navigate the shifting energies we have in store ahead!

What is the significance of the New Moon in Scorpio?

“The Scorpio time of day occurs at dusk, right after the sun has set. There’s a mysterious and tranquil atmosphere during this period, reflecting the profound essence of Scorpio.

Scorpio urges us to dive deeper within ourselves and confront our shadows. What lies just beneath the surface, waiting to be acknowledged and healed?

A New Moon marks the moment when the sun and moon align closely in the sky. Consider this dark phase as fertile soil, a perfect opportunity to plant new seeds within the dark earth. A New Moon in Scorpio prompts us to concentrate on commitment. Themes associated with Scorpio revolve around trust and betrayal, with its values stemming from a profound need for trust coupled with a deep-seated fear of betrayal. We face two choices: we can either unconsciously repeat the betrayal cycle, reliving past Scorpio challenges, or we can choose to nurture awareness, foster trust, cultivate authentic connections, and establish healthy emotional boundaries.”

How can we work with our chart during Scorpio season? 

“To work with your personal Scorpio placement in your birth chart, we would look at the house or area of life where Scorpio sits. For example if Scorpio was on the cusp of your 6th house, Scorpio themes would show up around your daily routines, your health and how you are servicing others in your daily life.”

Can you help us understand the major transits and planetary shifts happening this month? 

“The biggest planetary shift will be Pluto moving from Capricorn to Aquarius on Nov 19. Since the beginning of 2024, Pluto has slowly inched his way towards Aquarius and will make a permanent stop for the next 20 years. 

Since 2008, Pluto in Capricorn has been transforming areas of our life connected to structure and stability. 

Pluto’s move from Capricorn to Aquarius marks a profound transition – from tradition and structure to a new era of innovation and collective ideals.

Pluto in Capricorn has taught us about endurance and resilience. When you combine Pluto (power, transformation) with Capricorn (ambition, endurance, and discipline), you get a combination that is incredibly solid and resilient.

In one specific area of your chart (the house where you have Capricorn), Pluto has restructured that sector from the ground up – first, by intensifying fears or control issues, then, by surrendering outdated approaches, and ultimately by cultivating resilience and inner strength.

The shift into Aquarius will move us towards a focus on community and innovation.”

Which houses/signs do you feel will be most impacted? 

“The area of life that we will feel as a population will be the house in which Pluto moves from Capricorn to Aquarius…

For example, if this is personally happening in your 4th house, themes within your home will be noted.”

What can we Glean from an Astrology reading by exploring our signs & planets? 

The planets and zodiac signs represent pieces of our psyche. By learning about these unconscious parts of ourselves, we begin to wake up to who we are. When I present a birth chart to someone, it feels like a confirmation of their identity. As an Astrologer, I plant seeds within your heart about your life's path.

“Each chart tells a unique story, filled with potential, challenges, and opportunities for growth. Through this celestial map, we can uncover hidden strengths and talents, as well as areas needing attention and care.

Understanding your astrological blueprint allows you to navigate life's twists and turns with greater clarity and purpose. It empowers you to embrace your authentic self, fostering a deeper connection to the universe and your place within it. Together, we embark on a journey of self-discovery, guided by the stars, to illuminate the path ahead with hope and wisdom.”

As the founder/formulator of your own magical beauty brand - Luminous Rose - are there any rituals you are leaning into this season? Any plant wisdom or traditions that you find yourself returning to? 

“I cherish the time I spend each night caring for my skin. I begin by applying my Radiance Facial Oil, then I use a gua sha tool to work its magic! I believe that having a ritual is essential. Our bodies support us daily, so it’s only natural to nurture them in this loving manner.”

do you have any advice for someone who is just beginning their journey with astrology? Any books or resources you can recommend? 

“Astrology is such a vast study. It is lifelong learning. I began my journey reading books. I then found teachers I aligned with. Learning becomes a blend of various teachers and books. I think learning the zodiac signs (Aries, Taurus, etc.) is a great place to begin.”

How has Astrology impacted your life or persuaded your path?

Would you mind sharing a pivotal moment on your journey where your knowledge of Astrology or your placements helped you navigate a major phase of transformation?

“A personal transit in my birth chart drew me towards astrology. The most significant revelation came when I discovered the house where my Sun sign resided. This insight clarified my drive and illuminated my identity. Learning astrology has facilitated healing in my own life. I can now only look at life though the lens of astrology. It has become my essential tool for perceiving life in a nurturing light. Being aware of planetary transits in various aspects of my life allows me to embrace the highest potential of these changes. For instance, when Saturn is transiting my natal Sun, it presents an opportunity for lessons and mastery. I can use Saturn at this time as a teacher.”

What might be some signs that someone is going through an upgrade? 

“When an individual undergoes an upgrade, they often feel an urge to change a particular aspect of their life. Some might sense this transformation physically, prompting them to alter their diet or shed excess weight. Others may experience it on an emotional level, which could involve addressing childhood traumas or releasing outdated beliefs that no longer serve them.”

Thank you so much Maria. If you loved reading this, and want to learn more, you can do a virtual reading of your birth chart with Maria here!

Eating to Nourish our Spleen

Grounding. Centering. Nourishing. Steadying.

The beauty of being in touch with the Earth and our natural surroundings

Our Spleen & Stomach Meridians,
The Earth Element

Living in connection with our seasonal environment is an easy and effortless way to make food choices that support the natural alignment of our pure health and balance.

In TCM, our Spleen and Stomach digestive pathways are associated with the Earth Element: grounding and centering. Earth is the element of life that hangs in the balance between Fall and Winter - the Yin seasons - and the more outwardly-focused/Yang energy of the Spring and Summer.

Earth is balanced when it is neither too damp nor dry; too cool nor too hot. Heat-building practices that nourish Spleen & Stomach function and naturally alleviate the tendency to hang on to excess weight involve limiting excessive fats, burning the pathways in heating and centering Yoga asanas, and incorporating more fiber-rich ingredients and seasonal vegetables. Mild amounts of garlic, onion, scallion, and spicy seasonings can also help boost Agni and help re-kindle the metabolism.

There are two common patterns when it comes to Spleen Qi deficiency or Spleen stagnation:

The first is a pattern we refer to as “Wood attacking Earth”, whereby an overloaded Liver drains precious resources from the Spleen, making our digestion sluggish. This pattern can eventually lead to symptoms that include a loss of appetite, loose stools, bloating, and edema or swelling around the abdominal area. As the Spleen is further depleted, there is a tendency for muscle and tissue weakness to manifest in a tenderness of the body, skin that bruises easily, and unexplainable fatigue.

The second pattern to address with Spleen is the middle burner stress pattern. This is where upset emotions and breathing patterns create tension in the diaphragm, and affect the stomach fascia. The act of holding tightness in the diaphragm through constricted breathing places strain on the Stomach, Spleen, and Liver. As our emotional landscape is inextricably linked to our physical body through our organs, a middle burner stress pattern can cause “Wood attacking Earth”, or vice-versa.

The easiest way to manage the emotional component of an overburdened digestive system is to limit stress and focus on deep breathing exercises that relieve the diaphragm and Liver.

Our Liver is designed to filter our blood. We often think about alcohol as a damaging ingredient for this organ, but it is also affected by excessive fat and processed food consumption, our breath, and repressing our emotions.

TCM Nutritional Healing

The Late Summer season is a special fifth chapter of the year, when active Summer energy begins to swell before giving way into the dry and cooling Autumn season.

We witness this in ripening tree fruits and root vegetables, prime garden carrots and potatoes, the peak of our bounteous tomatoes, and squash on the vine. The imminent arrival of Late Summer can be marked by the gleam of silken corn, ripe on the stalk. The Late Summer season lasts from about the third week of August up until the Autumn equinox on September 22nd.

Just as our external environment is undergoing a dramatic and golden transformation, our body is noting the changes by making slight adjustments to our internal processes. As we observe a difference in the amount of available daylight, and acclimate to the shifting temperatures, our metabolism is supported by nurturing our Stomach | Spleen essence before we shift into eating the heavier foods of Autumn and Winter.

Digestive metabolism is supported through a steady, gradual reset that helps prepare our Spleen and Kidneys to thicken our blood- what we decide to eat over the next few months will determine the health and quality of our body, and also help keep us warm during the Winter. Apples, squash, sweet corn, golden potatoes, yams, peas, cauliflower, broccoli, Brussels sprouts, carrots, and beets are all beneficial seasonal ingredients to incorporate more of during the Late Summer season, and to support Spleen health.

Explore healing recipe suggestions to help boost your Spleen and prepare for the colder seasons ahead.

Breakfast, don’t skip it!

The ideal window of time for our Stomach is between 7-9am. This is a good time to eat our first meal of the day, but if you prefer a later breakfast, eating during the Spleen window from 9-11am works too. While intermittent fasting is very en vogue, if you have any history of disordered eating, or find it hard to lose weight, starting to eat breakfast again might help you repair your metabolism and get your body functioning optimally again.

Breakfast is a warming meal, with plenty of fiber and protein to help get us through the busy morning. Most of us who work and have families will need to rely on breakfast to ensure our digestion stays strong, and we have enough energy to power through our day.

Breakfast Ideas

• Warming oatmeal with cinnamon, cashews, and dried fruit

• Seeded bagel with plant-based butter or homemade chive spread

• Homemade sourdough bread

• Warm apple-cinnamon galette

• Coffee shop pastry with whole grains- if you are local to Madison, Origin Bakery

• Fresh-baked sourdough cinnamon rolls

• Warm oats or granola with maple syrup, raw almonds, pumpkin seeds, and Turkish figs

• Oatmeal with maple syrup, cashews, and dried cranberries

• Overnight oats with local orchard apples, vegan skyr, and maple syrup

• Warm sourdough bread with plant butter and a sprinkle of cinnamon

Lunch

• Steamed vegetable gyoza

• Falafel plate with hummus and crudités

• Veggie burger

• Warm soba noodle salad with spinach, tofu, and carrots

• Vietnamese noodles

• Warm wrap with BBQ tofu, sliced red cabbage, and pickled red onion

• Leftover roasted vegetables reheated

• Warm millet or couscous salad

• African peanut stew

• Indian buffet

Sometimes, lunch can be the hardest meal to plan for. If you have the luxury of going out with clients or taking a break in your work schedule to walk downtown for a bite, it can be a fun way to try a new restaurant once a week. The rest of the meals can be planned by taking leftovers from dinner the night before, and turning that into an easy, on-the-go plan for lunch.

Leftover curry can be reheated, roasted veggies can go into a wrap or salad, veggie burgers can be reheated in a microwave or toaster oven, and soup can be packed in a thermos.

Make lunch a sacred part of your day. No work or distractions. Eat slowly, mindfully, and if you have time- go for a walk, or sit outside to eat if the weather is nice. Try your best not to power through and skip meals. This will only lead to more burnout and stress. Deep breaths.

Dinner

• One-pot paella with Moroccan seasonings

• Veggie quesadillas with smoked black beans and sweet corn

• Butternut squash pasta

• Sweet potato chili

• Rice and beans with grilled sweet corn and lime

• Roasted carrots, beets, and potatoes with wild rice and mushrooms

• Cauliflower curry with local carrots, peas, and Indian seasonings

• Stir fried sweet potato noodles with broccoli and peanuts

• Baked Japanese sweet potatoes with crispy sesame tofu and scallions

• Indian biryani with sweet corn, carrots, green beans, and cashews

• Healing curry with turmeric, onion, garlic, cumin, mustard seeds, fenugreek, garam masala + local squash, carrots, cauliflower, garnished with fresh cilantro and lime

For personalized healing recipe guidance, explore a seasonal meal plan.
Plant-based cooking lessons are also offered via Zoom.

Upcoming Wellness Workshop:

Seasonal Astrology & Ayurveda
Learn to Make Ayurvedic Kitchari
Sunday September 22nd
Luminous Rose Beauty

Springtime - The Spirit of our Liver

Seasonal Transformation…

It is something that takes place both within the body and throughout our external circumstances in various ways during the course of a year, depending on where we live in the World…

We should feel very blessed to live in a place that experiences the beauty of changing seasons. There is nothing more fleeting than these last few weeks where everything opens up in a spray of delicate blossoms.

Every year, I play this game with myself : “This is my favorite season…”

It is wherever I happen to be, there is a way to enjoy being a part of it.

I wasn’t alway this way though… I remember spending years of my precious life “hating” the cold of Winter, until I learned to make peace with her stillness and surrender myself to cozy days and nights spent inside in front of the fireplace. There is a cocooning element to Winter’s barren landscape, it makes the abundance of Spring feel even more alive and precious.

Spring is active, Yang time. In TCM, this chapter represents the journey of our Liver, as it begins to address a more alert and aware way of life.

Our Liver is in charge of storing our blood, and is also responsible for the fluidity of our body’s fascia. This is because as an organ, our Liver is in charge of storing and distributing our blood supply, along with the assistance of our Kidneys, Lungs, Spleen, and Heart.

A stuck Liver can manifest as rigid thinking, or even a tight and resistant body. A great way to remember to balance ourselves with the energy of Spring is to imagine the young branches of a new tree; we must remain supple and open to grow and change. Bend, so as not to break… We do our best to limit our intake of rich, fatty, and heavy foods during the Spring, as these ingredients will only create stuck blockages in our liver. Instead, we are encouraged to explore light fasts, energizing foods, and simplify our seasonings to be more in-touch with the natural flavors of the fruits and vegetables becoming more available.

As the warmer season encourages us to be more active and explore, we are also invited to begin adjusting our daily life and schedules in favor of the longer days. We are encouraged to be more creative. Perhaps there is something nudging at you in your life that feels ready for an adjustment? Now is a great time to go for it!

Our Liver as an archetype - the Hun - represents our innate drive to create, grow, and transform. It could also be described as our intuition. How do we just inherently “know” sometimes what to do or what the right answer is?

This is something that happens when we are in touch with ourselves. This is why we are encouraged to explore reconnection with our Hun, the spirit of our Liver, through a seasonal diet and movement practice. If you find yourself feeling stuck, why not try to incorporate more Yang activities- such as running or biking- as a way to reconnect with the abundant Spring energy?

Without the current of change that is this time of the year, the Winter would envelop us in darkness; life would remain stuck and sinking as the quality of Water predominates.

This, right now, is a beautiful turning point… We start to move away from the Kapha of Winter into the more active Pitta time of the Summer. The Spring is the season of the Wood element: like the branches and bark of a tree, we are encouraged to start spreading our limbs and reaching towards the glowing Sun.

Living in accordance with this seasonal wisdom allows us to explore and make sense of the constant change taking place all around us. It is often said that the only constant in life is change, which can either terrify or persuade us to be more trusting and courageous of this one shot at being alive as we are here and now. As my favorite poet Mary Oliver said: “Tell me, what is it you plan to do with your one wild and precious life?”

8 Ways to Heal & Restore Yourself this Winter

Steeped in a barren landscape and cocooned in quiet stillness, we allow ourselves to journey inwards. Even if you already love and appreciate this introspective season, here are 8 more ways to embrace the energy of Wintertime…

1. enjoy A sauna experience

Is there anything more satisfying on a below-zero day than basking our bones in cedar-scented warmth? While sauna culture has been woven into the fabric of Midwestern heritage for a long time, we have witnessed a resurgence of interest in recent years. The health benefits of a sauna session are many; one of the most important being the support for our circulatory system during the cold season. The dry heat helps combat the accumulation of dampness and stagnation in the body, as well as warming and nurturing our Yin.

If you’re lucky enough to have your own backyard sauna, keep enjoying it all season long. & If you are looking for a place to enjoy a real sauna experience in the Midwest, here are a few suggestions for booking a relaxing Winter spa day, or for the more adventurous, a complete hot springs getaway.

Palmquist Farm, Wisconsin

Moccasin Springs, South Dakota

Crystal Mountain Resort & Spa, Michigan

Kohler Waters Spa, Wisconsin

KOSA Spa, Wisconsin

Larsmont cottages, Minnesota

Maplelag Resort, Minnesota

2. Take advantage of the extra time indoors

Looking to publish a book? Return to school? Learn a new hobby or skill?

The Winter season is a wonderful time to put yourself to the test, as our energy is more internally-focused. Deepening a Yoga practice with advanced techniques such as acupressure and pranayama can also help our body adjust to a colder climate. There are many continuing education courses for Yoga instructors available both in-person and online. My favorite option is to study with Science of Self.

If you’re more of a work-hard to play-hard person, perhaps indulging in a Scandinavian thriller on Netflix is the way to go? Nordic noir is full of inspiring and snow-covered scenery, with a touch of serial killing to boot. Or, curl up with a captivating book… Either way, snuggling under a favorite blanket with a cup of warm tea perched nearby is the best feeling on a snowy Sunday afternoon.

My Top 5 Suggestions for Scandinavian Thrillers on Netflix & Beyond…

1. The Killing (Denmark), available on Amazon Prime Video
2. The Chestnut Man (Denmark), Netflix
3. Woman of the Dead (Austria), Netflix
4. Wisting (Norway), BBC
5. Occupied (Norway), Netflix

3. Prepare Soulful Meals, Explore new cuisines

One of the most important pillars of my Yoga practice is what I put into my body.

During the Winter, I prioritize eating to warm my body with ingredients that also support Kidney function. Building and nurturing our body’s Yin (foundation- bones, blood, nerves) is of paramount importance to staying healthy in the long-term. Dark leafy greens (I have been loving our local spinach) and more salt added to our diet helps our blood retain nutrients and moisture to support our tissues.

Warming spices such as cayenne and cinnamon, and immune-boosting onion and garlic all work together to allow our system to function optimally.

Last Winter, all I wanted to learn was how to master the art of cooking authentic Indian curry, my absolute favorite cuisine to enjoy once the weather gets cold. I’ll share with you my tried-and-true recipe for making a perfect mixed vegetable curry, complete with cauliflower, potatoes, carrots, peas, and plenty of authentic seasonings. Simply serve with some fresh basmati rice, and you will have a beautiful meal that you can enjoy for leftovers the next day too!

Mixed Vegetable Curry with Basmati Rice

Ingredients

For the rice:

3 cups of basmati rice, 4 cups of water
splash of olive oil, about the size of a quarter
1 cinnamon stick, broken in half
3-4 bay leaves
sprinkle of salt

Instructions for Rice (Begin first)
In a large saucepan over high heat, toast the rice with a splash of olive oil, stirring continuously (2-3 minutes). Once toasted, add the water (4 cups), sprinkle of salt, and cinnamon and bay leaves and bring to a rolling boil, stirring continuously. Once combined, reduce heat to low and cover. Cook over low heat for 55 minutes.

For the Curry:

2 organic yellow potatoes
3 medium carrots (local & organic if possible)
10 cloves of garlic (yes, seriously)
2 medium yellow onions, local
1 bunch of cilantro
one bag of organic frozen peas
1 head of cauliflower
1 small jar (8 oz) or can of crushed tomatoes
1/4 cup of EVOO (Extra Virgin Olive Oil)

Spices:
1 Tbsp. cumin seeds
2 tsp. fennel seeds
2 tsp. brown mustard seeds
1 tsp. turmeric
2 tsp. fenugreek powder
1/2 tsp. coriander powder
1/2-1 tsp. cayenne pepper (or more for extra heat)
2 tsp. garam masala
2 tsp. mango powder or juice of 1 lime
4 tsp. salt, or more to taste

Garnish:
Chopped cilantro
Fresh-cracked black pepper
Squeeze of fresh lime

Instructions for Curry:

In a large dutch oven or stovetop pot, add olive oil and set the heat to low to warm the oil.

Prepare the onions and garlic first. Slice the onions into bite-sized chunks, and chop the garlic. Next, prepare the cauliflower, carrots & potatoes. De-stem the cauliflower and separate into small florets. Cut the potatoes into 1” chunks, leaving the skin on. Slice the carrots into 1/2” half moons.

Once the oil is warm to a hovering hand, add the mustard seeds. After the mustard seeds begin to pop, add the onions and salt and continue to sauté until fragrant (3-5 minutes). Then, add the garlic, cumin seeds and fennel seeds and continue to sauté until golden brown.

Next, add the powdered turmeric, fenugreek, coriander and crushed tomatoes. Stir to combine.

Add the chopped carrots and potatoes first, stirring to combine. If you need to add a little bit more liquid here, start slowly adding in a splash of water or vegetable stock. Bring to a low simmer, adding the remaining spices (garam masala, cayenne & mango powder/lime juice) plus the cauliflower.

Continue to cook over medium-low heat until the potatoes are softened. In the meantime, prepare the cilantro. Reserve a bit of fresh chopped cilantro for garnish, adding the rest to the curry, stirring to combine. Add the peas, allowing the steam to cook them from frozen, and finish with a generous sprinkle of fresh-cracked black pepper and a squeeze of lime.

To finish the rice, remove from heat and fluff with a fork. Let it rest for 5 minutes before serving.

4. Unleash your creativity

So often we wait to allow ourselves permission to be creative. We are all artists in our own right, so let’s devote some extra time this Winter towards expressing our innate creative nature. It is Aquarius season after all…

Whether it be through a community pottery class, or an online course in botanical watercolor painting, there are no limits to what we can set our hearts on to explore. The beauty of making art is that it doesn’t have to be seen or shared with anyone to be meaningful. Simply the act of making something with our hands lends a meditative quality that can be profoundly healing for our soul.

Dongzhu Pottery Studio, Ceramics Classes & Workshops

Crimson Artist Collective, Ceramics Memberships & special events

Domestika.Org, Online Courses for Creatives

Sunset Yarn, Knitting Supplies & Community CLasses

5. Transform Your space into a winter oasis

Organizing a closet for just one season may seem like a lot of work, but it can also be a task to look forward to on a cold January day after the holidays. Packing away the Autumn staples (flannel anyone?) and making room for the deeper jewel tones of Winter’s seasonal palette can make getting dressed easier and more enjoyable. Swapping out an overcoat or puffer for a deeper color can help make an outfit align with the stark white and evergreen theme of the Wintertime.

My favorite way to transition a space or a room into a more Wintery mood is to stage a vignette with a candle I can light once the sun starts to go down. Arranging objects in groups of one, three, or five also helps to ground a collection of plants/books/candles, and can create interest in front of windows where there isn’t much to look at outside. Adding plush textures with pillows and throws in coordinating hues also lends an element of coziness to an otherwise very minimal aesthetic.

Learning about color theory and discovering my beauty season was one of the most revelatory experiences I have had within recent years. No more do I reach for a cool-toned gray sweater, or unflattering shades of blue… I am a “Warm Autumn”- my auburn hair and hazel eyes coordinate best with rich bronzes, warm browns, and Earthy greens. I totally recommend researching more on this topic if you feel that your wardrobe is tired or in need of an update.

Try starting with an investment in a few timeless sweaters in flattering colors for your seasonal palette, and go from there. Look for designs that eschew passing trends and are made with natural fibers and long-lasting materials. This results in an everlasting Winter wardrobe “capsule” that can stand the test of time, ensuring we remain warm and effortlessly chic year after year.

I guarantee that a well-made sweater will soon become your favorite cold-weather staple once you learn how to find one that compliments your own beauty season. The best part is that by investing in elegant pieces that are true-to-ourselves, we avoid contributing to the fast-fashion industry and can support thoughtful independent designers instead.

Here are a few labels I have been loving lately:

Gamine, thermals and sweaters that are as gorgeous on date night as they are getting work done
Micaela Greg, that sweater you have been looking for
OZMA, natural fibers and beautiful designs, made in California
Parachute Home, linens for the best sleep of your life
Golightly Cashmere, one heirloom knit hat to replace the 10 scratchy ones that cause static and pill
Artemesia, whose lookbook alone is inspiration for a life sustainably-lived
LOWA, Winter boots to last a lifetime
Bluecorn Beeswax, the best natural candles to light up your home with rustic charm wherever you are
Beyond Yoga, buttery-soft, ‘Made in the USA’ Yoga wear

Have a favorite sustainable label I should include? Message me and I will add it to the list!

6. Eat More citrus

Eating citrus in the Winter makes me happy. I love the tart and sour rush, and find myself reaching for them as both an afternoon snack and delightful dessert. They feel like eating sunshine.

Tangerines, mandarins, oranges, grapefruit, clementines, sumo citrus, lemons, limes, kumquats… Have I missed anything? The delightful possibilities of eating more of this yummy fruit are endless.

Try peeling some mandarins to combine with pomegranate seeds for an elegant addition to a homemade brunch with friends. You could also add blood orange slices to a salad for a bright and yummy punch. Really, the best way is just to have a ripe tangerine by itself, savoring the delicious tart/sweet components. Citrus both cleanses the palette and provides us with a very light and invigorating feeling, offering a beautiful balance to the heartier foods included in a Winter menu.

For a wonderful morning tonic, try combining ginger powder with a spoonful of raw honey and boiling water, whisking vigorously before combining with lemon or orange juice. Enjoy daily for digestive support, metabolic stimulation, and internal warmth.

7. Do more of your favorite winter activity

Cross-country skiing was my salve last Winter. As the lake froze into an endless tundra, every day was an opportunity for adventure. Having a dog that loves the snow just as much as my husband and I do is also the ultimate blessing; she remains a steadfast companion and treasured part of our favorite Winter activities. If you have a dog yourself, you understand the benefits of getting out with them for a walk everyday, no matter what season it is.

Have you had a chance to try cross-country skiing? There are so many parks and natural areas that transform into a skiers paradise once there is enough snow on the ground… Check out this list of the best places in Wisconsin to experience the sport this season.

What is your favorite Winter activity? Ice-skating? Downhill skiing? Ice-fishing? Snowshoeing?

If you haven’t found something yet, perhaps there has been a sport that has intrigued you, but you have never tried before? There are so many beautiful ways to connect to the elements and appreciate the joy of nature in every season… And if you have been saying to yourself for a while “this is the year I am going to try …”, take this as a sign from the Universe… Go for it!

8. Immerse yourself in a Deeply healing environment

To me, there is nothing more healing and restorative than being in nature. Some of the best trips of my life have been to a destination where I immediately felt at one with the Earth.

The memories that we make during our travels to experience a new place or situation can have a profoundly healing effect on us for the rest of our life. Scheduling time away from work to allow ourselves an experience of our existence from a new perspective helps us understand healthier ways of approaching our life when we return. Going on retreat, even if it’s just to a new class or workshop in our own city, can help us make changes in our day-to-day that can lower our stress levels and make us happier, healthier, and more at peace.

There is a beautiful saying by Lao Tzu that always comes to mind when I notice myself trying to force something to happen…

“Spring comes, and the grass grows all by itself.”

Sometimes, the best way to move forward is simply to be still and allow the natural course of events to guide us into alignment with what can happen. Such is the beauty of living seasonally; there is a higher order, an energetic harmony behind the unfolding of everything. When we recognize this, we understand there is time to live our life without fear of needing to rush to figure it all out. We can settle into the rhythm of the Universe, and observe how everything is a part of something bigger.

escape or embrace wintertime?

Escape : Peru

Known for its inclusion along the striking Andean mountain range, experience the wonders of the Sacred Valley with excursions to the famous ruins of Machu Picchu and the stunning views of Vinicunca - Rainbow Mountain. A stay at Samadhi Sacred Valley in Huayllabamba will leave you feeling restored, with daily Yoga and hiking experiences, art classes, and delicious garden-to-table vegan meals.

Book your Flight: Chicago to Cucso

Embrace : Iceland

After a short flight from Chicago to Reykjavik, a stay in the Golden Circle will have you newly-appreciating the subtle beauty of a Winter landscape. Book a unique stay at an Air BnB in Selfoss, and shop for groceries in town to enjoy a dinner by candlelight- the sun is barely over the horizon for a few hours each day, just enough time to head out for a hike before relaxing in the geothermic pools. At Laugarvatn Fontana, enjoy a special tour after a healing soak to learn how they bake traditional Icelandic rye bread in the volcanic soil.

Book your Flight: Chicago to Reykjavik

Late Summer - Early Autumn

The capability we have to heal ourselves through balanced eating is a blessing we must learn and share. We are all connected with, and a part of nature’s beautiful rhythm.

In the warmer seasons, the ‘Yang’ of the year, we focus on eating brighter ingredients. The energy of raw fruits and vegetables stimulates us, bringing us into harmony with our lively surroundings.

In the cooler months, we emphasize nurturing our being with more warming foods, building our blood to boost our immunity and support the resilience of our bones and joints.

The ‘Yin’ of Fall and Winter brings us deeper into ourselves. Eating to attune with the rhythm of Autumn involves more rooting and grounding.

Nuts, seeds, squash, apples, wild rice, spinach, beans, and more salt added to our foods allows us to start pulling our energy down and inwards.

We also prepare meals by simmering and baking our ingredients, as this allows the food to retain a sense of mellowed vigor, assisting us in staying level and grounded during a time of seasonal transformation.

The abundance of locally-grown ingredients is never more apparent than during harvest time. The upper Midwestern apple and corn season aligns beautifully with the Earth element & Late Summer, inviting us to eat more sweet and nourishing foods. Corn, rice, millet; sweet & yellow potatoes and onions; carrots, tofu, peas, cabbage, amaranth; garbanzo & soy beans, and apricots & mangoes are all beneficial superfoods to incorporate into healing recipes during this time.

Late Summer & The Earth Element

“The Earth element regulates the center, that which is constant; harmonizing the effects of the four seasons.” - Inner Classic

This fifth season marks a transition point between the change in seasons. It is recommended to enjoy a light fast and eat less before the transition from Summer to Fall, just as from Winter to Spring.

Spices that stimulate our digestive fire - Agni - and our Spleen-Stomach organs are associated with the Earth element. Garlic, onion, black pepper, leeks, ginger, fennel, cinnamon, and nutmeg are all prescribed as healing antidotes during Late Summer. These tonify our lungs and digestion and prevent stagnancy and excess that accumulate just before the turn from Summer into Autumn.

Making curry or kitchari with local squash, basil, bell peppers, and tofu is a supportive way to introduce beneficial vegetables and spices into a cleansing Earth-element ritual. Swapping out wheat and processed grains for fresh sweet corn and potatoes during the Late Summer also helps balance dampness that accumulates as a result of deficient Spleen Qi & Liver excess.

Meditating, slowing down, taking breaks to walk and enjoy nature, journaling, and finding more time to still, nourish, and center ourselves energetically aligns us with the Earth element.

Autumn & The Metal Element

As true Autumn and “Vata” season reigns later on, throughout most of October and November, we witness a complete transformation of our environment. We will want to start reaching for foods that ground our mental activity, and support combatting dryness and brittleness in the body, as the winds and cold rains set in. One of the best ways we can add more moisture to our tissues is by salting our foods enough. Making soups, and baking and roasting food is also in accordance with the theme of retaining and storing more of our energy. Spices that correlate with the Metal element are black pepper, rosemary, thyme, garlic, onions, fennel, and mustard seed.

The Metal element represents the emotions of grief and sadness; the energy of “letting go”. An Autumn Yoga practice emphasizes postures that synthesize our emotional experience with the sensitive and impressionable nature of our lungs. In TCM, our lung channel is paired with our Large Intestine connective tissue. The LU & LI are associated with our throat chakra, Vishudda.

Yoga asanas that stretch and open these connective tissue pathways include Urdhva Dhanurasana (upward-facing bow), ड़alabhasana (Locust), Urdhva Mukha Svanasana (Upward-Facing Dog), Dandayama Dhanurasana (Standing Bow-Pulling Pose) & Ustrasana (Camel). Meditating on the Meridian pathways of the Lung and Large Intestine while practicing any Yoga pose will also help release stagnancy and help to open the entire connective tissue network, allowing Qi to flow unobstructed throughout the entire body.

Everything is connected.

The Sour Flavor

“The Fall is the time to organize the open and perhaps scattered patterns of the previous warmer seasons. To stimulate this activity in the body, to focus mentally, and to begin the process of contraction, add more sour flavored foods.” - Healing with Whole Foods

Sourdough bread, sauerkraut, olives, pickles, leeks, aduki beans, rose hips, vinegar, lemons, sour apples and grapes all compliment the salty flavor and move energy down and in. We begin to incorporate more of these flavors as Autumn progresses into Winter. To counter the drier climate and support the lungs, moistening foods are emphasized to counteract excessive dryness in the body; tofu, tempeh, soy milk, spinach, barley, millet, pears, apples, seaweeds, mushrooms, almonds, pine nuts, peanuts and baking with honey or maple syrup instead of sugar are ingredients that help support the body’s ability to adapt during the dry season.

The emotional connection between our Lungs & Large Intestine becomes more apparent when we think about their shared physical role in purifying and restoring our body. Our lungs purify us through the air that we breathe, and our colon is purifying our body’s digestive process. The pungent flavor of onions, garlic, ginger, turnip, daikon radish, and cabbage supports purification and detoxification. In addition, beta carotene, found predominately in dark leafy greens and golden root vegetables, protectively coats the mucous membranes in the body. This boosts our immunity and protects our vital organs. It is no coincidence that along with the dive in temperatures arrives a bounty of protective vegetables, ripe from the garden and ready to aid our defense against the common cold and other seasonal ailments.

There is also a very protective energy in consuming vegetables that were grown in our local soil. We want to eat as close to home as possible to be in alignment with our surroundings. When we enjoy the bounty of our local environment, we are less likely to suffer from disease caused by imbalance in the body and microbiome.

For more on this healing wisdom, I highly recommend Paul Pitchford’s seminal work ‘Healing with Whole Foods’, a necessary addition to any healer’s home library. Of course, the best teacher is always nature herself. When we enjoy more time out in the wild, present to each season’s familiar patterns, we naturally align with the foods we are meant to be eating. There is an effortless enjoyability in keeping our daily menu fresh and local, highlighting a favorite flavor or ingredient and letting the tastes and textures harmonize from there. It is highly meditative and calmingly absorptive to immerse oneself in the preparation of food, allowing the senses to travel wherever the utensils lead. There is no better place to practice presence and awareness than in the company of a counter full of ingredients, waiting to be cheffed up into something amazing.

to learn more, explore a personal meal program that incorporates these healing flavors

Aligning with the Energy of 🌷 S P R I N G

When I was setting out to find the right name for my Yoga business, ‘Align’ felt so right. Not only because of the importance of physical alignment in our Yoga postures, but also (and perhaps more importantly) due to the meaning of “aligned” as being balanced in mind, body, and spirit.

In Yoga, there is a saying that everything travels from “microcosm to Macrocosm” ; “as within, so without”. When we align ourselves with what we feel within - discovering our true purpose, perhaps- we experience an ease of being in the World that allows us to achieve what we have always known to be true. Staying in alignment with this “inner compass”, we allow a steadfast version of ourselves to emerge, navigating phases of growth, change, and transformation with grace and ease. The calibration of this compass requires an inner focus and state of presence that grows stronger through our Yoga practice.

Practicing in alignment with the energy of each season involves taking a composite look at our daily rituals and habits. How are we nourishing ourselves? Which Yoga postures are we working with? These are the things we can personalize accordingly. Pranayama (breathing practice) and meditation also deepen our level of self-awareness, furthering our ability to recognize when we have fallen out of balance with our external surroundings, and helping us realize the power we have to self-correct it.

There is a beautiful parallel between the elements of Eastern Medicine and the emotions of our body. When we are feeling a certain way emotionally, there is usually a place in our physical body to practice a posture that can help us synthesize the physical experience we are having with emotions.

We all understand the connection between the feelings of love and happiness and our heart, and we can learn more about staying in touch with ourselves as we recognize the other physical-emotional axises that run throughout our body. The seat of sadness is in our lungs, as grief is tied to our breath. The back of our body relates to the feeling of fear and shock- the “fight or flight” reflex- ruled by our spine. The Earth element reigns over worry and over-thinking, and relates to our stomach and spleen. This is why a restless mind can overeat, or deplete… The energy of our mind requires viable nutrients too! We can be discerning with which thoughts we allow ourselves to “digest”.

Connecting with whole, nutrient-dense, seasonally-nurturing foods restores our battery, and blesses us with a sense of being in the World that we are meant and deserve to feel. Everything is connected. How we balance our energy throughout each season depends on what is both within and without.

In the Springtime, we have an abundance of stored energy from the stillness of Winter. Spring is the season ruled by our Liver, which controls our body’s cleansing and detoxification. If we feel the sluggish “Kapha” energy predominating during this time, we look to balance it through the building of internal heat with increased activity. Once the days start stretching themselves out a little longer, we can too; adding more to our schedule, preparing our gardens, refreshing our living spaces…

The transition from Winter to Spring means really taking care of ourselves. During a time when our body is working hard to lighten up, our menu plan should reflect the shift from darkness into light. The salty, savory comfort foods of wintering start to give way to brighter ingredients, and our mood follows suit. Where we once added autumnal spices such as cinnamon and clove, we can start thinking about seasoning meals with ginger, black pepper and lemon.

The nature of Spring is cold and damp. To balance these effects with a seasonal diet, we want to include more dry and warming foods. Spring pasta with lemon juice, pea shoots, garlic and black pepper (pepper is a very warming and nurturing spice) provides comfort on a cold and rainy evening as much as a fresh mango salsa feels bright and alive on a sunny and warm Spring day. Snacks during this time of the year are best eaten light and raw. Tangerines, hummus and carrots, and snap peas are all great options. Take inspiration from the budding green trees and start some sprouts indoors! There are so many reasons why eating more plants is good for both ourselves and our environment.

Spring is the perfect time to enliven ourselves with more fresh & local ingredients. Some of my favorite recipes to enjoy throughout this time of the year include Steamed Broccoli and Jasmine Rice with Black Pepper Tofu, Grilled Asparagus & Strozapretti Pasta with Lemon and Garlic, Yellow Tomato & Arugula Sandwiches with Fresh Sprouts and Balsamic Vinegar, and Greek Falafel night with Hummus and Fresh Pita. For more recipe inspiration, subscribe to my newsletter! And if you’re curious about curating a personalized menu plan together, let’s connect.

As Hippocrates said, “May food be thy medicine, and thy medicine be food.”

We are what we eat! 🍊

Essence, Kidneys, Qi, Jing: Why Wintertime is the Perfect Time to Rebuild & Restore

Traditionally, the Winter season marks a time for our soul to experience the quiet peace of inner healing and stillness. It is a chapter to receive meaningful insight, and nurture our being with rest and introspection.

In TCM, the Winter season is ruled by the Kidneys; two bean-shaped, Yin organs dedicated to the rebuilding of our body’s blood supply as our vital life essence, also called “Qi”. The specific life-essence of the Kidneys is called “Jing”. Our Jing is something we are born with. Largely determined by the health of our parents during the time of our conception and throughout our growth in utero, once we are born, the effects of life start to pull from this wellspring of energy. Even small, daily stresses can start to compound into burnout and fatigue if we do not allow our systems to rest.

Without the grounding and nurturing sense of hibernation during Winter, our systems get thrown off-balance by the overstimulation of our energy. The relationship between Winter and Kidneys connects us to our root chakra, the life-giving element of water, and the emotion of fear… Even year-round, the constant striving to “do, do, do” and “go, go, go” pushes us towards our “fight or flight” reflex, initiated by our sympathetic nervous system. Our SNS is designed to keep us safe from perceived threats and dangerous situations, but many times, with our modern ways, we press override; pushing our physical body and sensitive mind beyond what is safe and emotionally healthy.

Over time, our patterned and conditioned responses to fear and negative emotions begin to weaken our Kidney Qi, as the stress hormones adrenaline and cortisol deplete our adrenal glands. If our valuable energy stores are not replenished through significant moments of rest, the Kidneys then start to to strain and dampen the creative fire and spirit of our heart, affecting our vibrancy and passion for life. Thankfully, we can recognize when we have reached a state of Kidney Qi imbalance, and focus on combatting the loss of our Jing with the knowledge and wisdom of nature.

We all function better after a good night’s rest, we can think of Winter as the deep healing sleep that we need in order to prosper into the revitalizing energy of Spring.

We can rebalance weakened Kidney Qi by understanding that slowing down and feeling our life is just as important as working hard to create it. Strengthening our parasympathetic nervous system, and taking care of our internal nourishment by eating more Yin-building and blood-building foods gives us a more solid foundation to handle the stresses of life. We must learn how to embrace the season of nestling-in to the cold and dark. The snowy climate may feel stark, but it is also serene.

Practicing deep-breathing exercises that promote the relaxation of our diaphragm and experiencing every Yoga posture with more of an inward focus helps us make the connection between rest and release. We can lean-in to the darker palette of the winter season, and wear more black, grey, and deeper color. We can savor the delightful textures of our knits and woolen fabrics. We can drink more tea.

Winter allows us the freedom to devote more of our time to learning, reading, knitting, cooking, baking, drawing, playing our favorite instruments and games, and enjoying more time indoors with our loved ones. There are also plenty of exciting winter sports to try out too; cross-country skiing, downhill skiing, ice-skating, ice-fishing, kite-surfing on the frozen lake, snowshoeing… but sometimes, even just a comforting Winter walk, all bundled up, in solitude or with a furry friend, can make the beauty of this season appear all the more obvious.

As the rest of life transforms, so does our Yoga practice…

Kidney-strengthening recipes include more beans, seaweeds, dark leafy greens, and tofu. Stews and soups draw the energy of our nourishment down and in. We want to cook our foods on a lower temperature, for longer periods of time, and use a little more salt and spice than in the summertime. Spices that help warm us from the inside-out, like cinnamon, turmeric, and cayenne, help keep our digestive fire bright.

Our Asana practice also follows this wisdom, building gentle heat from our energy, like a well-sustained fire. Postures that root and still us like a Winter tree, postures that keep us close to the ground, and sequences that offer longer periods of time in meditation and savasana. The Kidney Yin energy is a very grounding and supportive place that we can access to help us tune to the wintertime.

The Kidney Meridian Pathway starts at the sole of the foot, and travels up the inside of each leg, crossing over at the groin. From there, it travels up the torso until just below the collarbones, at point 27. There are several important acupressure and moxibustion points along this channel to work on incorporating into our asana practice.

Beginning on the bottom of the foot, Kidney 1 can be accessed by putting pressure on the ball of our foot, between the first and second toes. Connect here in postures such as Hasta Padanghustasana (hand to foot pose), Ashta Chandrasana (High Lunge pose with heels high) and Vrksasana Ardha Padmasana (Tree Pose with Lotus Leg variation).

Traveling up the inner arch of the foot to the ankle, K3 and K6 are important points for nurturing the connection between the Kidney and Spleen meridians. K3 is just inside the notch between the achilles tendon and the ankle bone. Pressing or “pinching” here in poses such as Prasarita Padotonassana (wide-legged forward fold) encourages the inner Yin seam of the legs to release. K6 is just beneath K3, on the lower side of the ankle bone, in a tendinous depression between the ankle and the arch of the foot. Massaging here helps to relieve stagnation, and is a great opening point to press during Uttanasana (forward fold).

In the winter months especially, we can practice complimenting energizing Vinyasa classes and vigorous exercise with more Yin Yoga and other restorative activities. We can also explore making gradual dietary shifts and setting energetic boundaries that help us feel more connected with nature. There is a Zen saying,

Knowing others is intelligence;
knowing yourself is true wisdom.
Mastering others is strength;
mastering yourself is true power.

If you realize that you have enough,
you are truly rich.
If you stay in the center
and embrace death with your whole heart,
you will endure forever.

Now, this is not to say that we have to be worried about dying tomorrow or anything (unless we happen have a lot of Pluto energy going on in our birth chart rn, then it might seem like it!), but for real, the energy of transformation cannot happen without the cycles of death, rebirth; flourish and fade. Like the cycles of the moon, we are ever-changing. Nature is the greatest marker of time...

Let’s enjoy the earlier sunset and roll out our mats after a long day, just to unwind. Let our mind follow how we feel, and then let our intuition guide where to explore deepening with some gentle stretches from there. The inner legs include not only the Kidney Yin Meridians, but also the Yin Meridian organ pathways of the Liver and Spleen as well. Wintertime is the most crucial season for taking care of our circulation, as well as being more careful with our bones. The colder season tightens our tendons and weakens the malleability of our joints and hinges. To combat the cold, we can practice Moxa along the Kidney acupressure points in our feet, before gently warming and opening our body to go deeper into postures such as Lotus, where our knee may be more vulnerable.

Another way to encourage warming and grounding in forward-folds is to elevate our seat on a blanket or a block, helping to encourage the path of circulation down through each leg. Yin Yoga asanas such as Mandukasana (Frog), Upavistha Konasana (straddle forward-fold), and Gomukhasana (Cow Face Pose) all address the Kidney Yin Meridian, and can be held for longer periods of time. The arm positioning in Gomukhasana highlights the connection between our Kidneys and our Heart, and offers us a beautiful opportunity to shine a little more light on who we are.

There is so much beauty to be found in the regenerative energy of another Winter. Just as the cycles of nature influence how we feel, so does our body clock. The Kidney’s evening time is from 5-7pm, a wonderful time to practice stillness before the fiery time of the Pericardium, which can help aid in the process of digestion, and is a good time to have dinner. During the Winter months especially, it is beneficial to structure our routine into a sacred ritual that we know and love. Eating meals with intention, slowing down, cooking a pot of beans all day… When we eat supportive foods that balance our body within the season, and truly start to take care of precious selves, all the troubles that weigh in on our mind are set free. Most importantly, when we align with the course of nature, we feel happier, lighter, and more at ease. May all beings feel this way. Namaste.

Revitalizing ourselves with a seasonal menu and mindfulness practice

This time of year, I live for all of it. The tea and golden leaves; a cornflower blue, cloudless sky; bright and crisp apple days filled with the intensely beautiful reminder of life’s temporary-ness.

I went for a walk with a dear friend earlier today, and am still feeling so deeply nourished…

There is a part of ourselves that yearns to be seen, the same part of ourselves that seeks reconnection through Yoga, that can only be lifted out of our heart through friendship. Our true friends are the most meaningful mirrors we have into seeing ourselves from another perspective.

While our mindfulness practice can help re-orient our way of being so that we stay in closer touch with ourselves, nothing compares to the trust of a friend, sharing and reflecting.

Going for walks in nature this time of year honors the steadying quality of tethering our energy to the Earth in order to counterbalance the sweeping change taking place all around us. Meeting ourselves with grounding energy on our mat, we practice Yoga to adjust with the seasonal shift and work on postures and acupressure points that root and re-steady us.

The kidney pathway is a great place to start, as this energy center begins at the bottoms of the feet. Complimenting the kidney pathway by gently opening and expanding through the stomach and spleen pathways regenerates and builds digestive fire to resist cold-weather dampness and stagnation.

Foods that compliment Spleen energy include winter squashes and nuts (try adding walnuts to a nice squash & sage pasta!), and seasonal curries that incorporate favorable spices; cinnamon, cloves, garam masala, turmeric, fenugreek, cumin and brown mustard seeds are all wonderful seasonings to incorporating to warm and support our digestive fire during this time. For breakfast, enjoy making some slow-cooked oats with spicy cinnamon, and be sure to make plenty of time to allow your system to rest.

Allow your digestive system to rest more than in the summer months. Try to have a light breakfast around 7AM, a bigger lunch between 11 and 1, and savoring a small meal of curry or soup before 7pm. This follows the meridian cycle of eating, and also helps us adjust to a new circadian rhythms; the lack of available sunlight affects our metabolic system as well as our emotional awareness too.

If you struggle with seasonal affective disorder, lean in to the abundance of time to rest and recharge. Sip tea, read books, let your energy be gathered in and stored. Our body prefers to follow the cycles of nature too.

Creating a Sacred Space

For many of us, the pandemic was an opportunity to reconnect with our Yoga practice outside of a traditional studio space. Some of us were fortunate enough to have a dedicated room devoted entirely to the practice of our spiritual pursuits, others of us were lucky enough to carve out enough space for our mat alongside our bed. Wherever we created the space to practice, there was an opportunity to reconnect with ourselves in a meaningful way.

The act of creating a sacred space for spiritual aim is a time-honored practice that dates back to ancient times. Devotees of religious lineages lit candles and placed items of significance upon an altar, offering a small token of energy to symbolize sending their prayer into the heavens. Native American ceremonies involved the burning of tobacco leaves, as it was believed the curling smoke kept their prayers safe on their way skyward. Whatever your belief system is, it can be encouraging to create an altar for the cultivation of positive blessings within your living space or immediate surroundings. 

Creating a wealth and abundance altar upon a desk or nightstand can focus our energy on manifesting the income we require to reach our goals. Placing items that invoke the charge of money, such as lucky coins or precious gems, can symbolize the flow of value that is exchanged between the services we offer and what people will pay to receive them.

Incorporating the sacred energy of a New or Full Moon may influence the way we arrange our altar, and serves as a great tool for measuring any changes that may need to be made as we move through the cycles of life. Knowing which phase of the Moon we were born under also inspires how we utilize our energy throughout times of transition and planetary alignment.

For more information on casting specific altars, or for a more in-depth reading of your birth chart, explore a personalized gemstone reading. 

“Where our intention goes, our energy flows.”

For health and fitness goals, moving a chair or bench into our bedroom where we can lay out our workout gear the night before (right down to the watch & shoes!) is a really supportive way to create a subliminal cue to ourselves that we are going to stick to a routine. Placing everything out the night before, so we are ready to go the next morning, symbolizes our discipline to get it done, and our dedication to prepare.

A Yoga altar for the practice of asana or meditation might include our mala necklace, a few crystals, some incense, and maybe a picture of our guru or other spiritual influence in our life. Colors that invoke the chakra system inspire us to focus on postures that will help steady our balance and focus our awareness too. Allowing our intuition to guide which colors to include is a great way to observe how our body feels supported by the feminine and masculine energies present in all of life. We may also decide to burn sage or light a stick of Palo Santo at the beginning of our practice to clear away any negative blockages, preserving the texture of our immediate surroundings and allowing our awareness to focus solely on the present moment.

Vegan Sushi

Step 1 :

Cook the rice. Using 1 1/2 cups of water per 1 cup of sushi rice, bring the water & rice to a boil and then reduce the temperature to low, cover & let simmer for 25-30 minutes, remove from heat.

Step 2 :

While rice is cooking, prepare thinly sliced carrots, cucumber and other assorted veggies, and organize a “sushi prep” station with a dish of water to bind the nori wraps together. (Wait until rice is fully cooked and cooling to prepare the avocado.)

Step 3 :

Arrange ingredients on the bottom 1/3 of the sushi wrap, starting with the rice. Add your veggies and roll the wraps together gently, but firmly, to create a tight cylinder. Dampen the outer edges of the sushi wrap and slice with a sharp knife about 1" to 1.5” wide. Arrange on a platter and serve with tamari* & fresh ginger!

 *Tamari is a gluten-free soy sauce substitute, found in the health food section of most grocery stores

Ingredients

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01 : Nori Sheets

02 : Sushi Rice

03 : Your choice of fresh fruit/veggies (carrots, avocado, mango, pickled radish, cucumber)

04 : Rice vinegar, Tamari, Fresh Ginger, Wasabi
(for dipping & garnish)