5 Ways to TUNE In

This past weekend, as I prepared to send my youngest son off on a plane to Mexico for a spring break vacation with his friend’s family, I noticed I had this anxiousness and tightness in my body.

I wasn’t thinking about it much, but when I finally got home after a busy Monday at the office, I had to sit for a minute and ask: What is this feeling about?

It is his first international trip without me, and even though I consciously felt so excited for him, somewhere inside I was having a hard time letting go.

If you find it a challenge to control your thoughts and feelings some days, you are not alone.

These types of feelings, thoughts, or body messages offer us a lot of information when we pay attention. The problem is, often we don’t. Our days are busy, bustling, and full of to-dos that can easily disconnect us from our true inner experience – body, mind and spirit.

When we ignore our inner selves, we learn behaviors to repress the more intense thoughts and feelings. This often leads us down the road to numbing, checking out, over eating, and often self-medicating in a variety of ways.

When we practice TUNING IN, we can actually give ourselves the space to feel what is occurring, give it time to make sense and tend to ourselves in the ways we need in order to free ourselves from the common pattern of repressing our truest nature.

Connecting with ourselves more deeply helps us to connect with others more deeply.

Understanding ourselves – our wisdom and our intuition – helps us to honor the same in another.

Thoughts have information

Feelings have information

Bodies have information

We need a language to understand the insights that come through our body, mind and spirit. This is the language that gives us permission to listen to our subtle bodies, and then take action based on our highest good.

Cultivating a relationship with our WHOLE self is the best relationship on which we could ever spend our energy.

Our true self is our path to happiness, harmony, peace and deep understanding of our fullest selves.

5 ways to TUNE IN

1. Find Stillness

As you know, our minds can get quite cluttered, full, and busy. We spend so much time exploring and experiencing our outer world, our work world, our family world, that we are rarely called to get to know the universe within us.

Can you sit with yourself without any distractions? If you’re like most people, it’s probably been quite some time. Find a quiet space to sit, pause, and breathe. What does it feel like to slow down, and find stillness? If you are uncomfortable, you are in the right place.

Practicing slowing down and finding stillness is often foreign to us, therefore we need some practice to feel more familiar and comfortable. Eventually stillness can become like an inner anchor that we can count on.

2. Become A Witness

Living in this super busy world creates stress and overwhelm for almost everyone. It is not our fault. The ways we have lived through struggle, hardship, heartbreak, loneliness, or overwhelm are part of who we are, and the ways we have gotten stronger are assets gained from the past, that are applicable in the present moment. It is just taking time to witness them. No judgment, no shame, no blame. Our inner dialogue can give us information about the current state of our being.

What stories, phrases, and negative thoughts do you repeat to yourself constantly?

Where do you feel it in your body?

How do you want to treat yourself ?

It is a rich practice to become the witness to which internal conversations come up often.

3. Name the Inner Experience

When we identify what we are experiencing, we give our inner landscape a voice and a space to move through us freely. Use a word that describes what you are experiencing. Do you feel afraid? Angry? Treated unfairly? Scared? Lonely? Bored? Give the feeling a name. Come up with a word that describes the current experience, positive or negative.

4. Create Spaciousness

For centuries, many traditions, many teachings, many cultures far and wide have referred to creating spaciousness regarding the mind-body connection. Allowing our inner experience to move through us freely gives us a feeling of lightness and freedom.

Breathing is powerful and an effective vehicle to create spaciousness. Even just one conscious breath brings some spaciousness to the inner body. Following the breath with your attention is a simple, effective and easy practice to fit into even the busiest of days. You can do it while driving, while at work, or while in the midst of just about anything.

Simply pause and breathe.

5. Ask a question

Once you identify what is occurring in your subtle inner bodies, you can then begin the process of self-care, spaciousness, and honoring what is.

Beginning with a question helps to initiate the process of taking care, tending to, and nurturing you.

Try these:

• What is my hearts desire?
• What do I really want?
• How can I love and accept myself today?
• What do I need to be nurtured?

5 SCIENCE BASED REASONS TO TAKE A BREAK

5 SCIENCE BASED REASONS TO TAKE A BREAK

I was exhausted. 

Life had handed us some big challenges.  I had to discover a whole new kind of parenting, that I was not ready for (or so I thought). All I could do is keep on holding the space and taking care of everyone, but truthfully, I really had little left for myself.

It’s not that I wasn’t doing what I could with self-care each day – evening baths, shutting myself in my room with a good book, of course spending time with close girlfriends – but I knew what I was going through was intense, and I was needed – my 100% was needed.  

Last summer (June 2013), my son lost his best friend in a Boulder tragedy – one that made the front page of the newspaper multiple times, and one that left us all completely traumatized, broken hearted and lost.  

We have had a lot of support, a lot of time at home, and a lot of time to go through the various stages of grieving in a sacred and loving way.  At times, the personal needs of our families get even more all-consuming and full.  Nearly eight months later, we are just beginning to come up for air.  

It happens this way sometimes in life. Often, parenting, working, school, living, and taking care of everything that needs to happen for our lives to run somewhat smoothly can be very overwhelming - especially amidst particularly challenging times.

I knew my time (Sue time) was coming. I could see it on the horizon, and it helped get me through. It did...

 

 time i needed to breath, restore, pause, and reflect on one of the toughest years of my life.

I looked over my packing list multiple times this particular morning. I checked that I had my passport probably seven or eight times (a habit I have), made sure I had a couple important things in my carry on bag – journal, headphones, novel, essential oil, snacks, and of course my tooth brush (I like to brush on long flights).

I got all of my travel goodies to the front porch just in time for my ride to the airport.

Each year I take a group of women to somewhere exotic for a pilgrimage of deep relaxation, personal inquiry, space, rejuvenation, connection and time to unwind.  

If you are like most of these women, you might understand their overwhelm in the business of the day-to-day.  I sure do. Tired, stressed, burnt out.  This seems to be one of the big reasons women decide to come along on our annual retreat. With all we hold in our lives, it is so therapeutic to take a break, reset, assess, and give ourselves some time just for us.

We make excuses, avoid change, get stuck in our outdated habits, and resist putting ourselves first, but is that really how you want to live?

This week I am going to share with you some very specific health benefits that happen when we give ourselves a break. They are important to know about, part of an important conversation for women, and something most of us could work on, as we are often the last ones on our own priority list.

5 Science Based Reasons Why You Should Take a Break

1.. Sleep more deeply

For most of us who are holding a lot in our days, it is a challenge to “let it all go” at night.

According to the National Sleep Foundation, 48% of Americans report a sleep disorder (most commonly, insomnia) and women are 1.3 times more likely to report a sleep disorder than men. The biggest contributors to sleep issues are stress, anxiety, depression or poor sleep habits. 

When we take a break, we retrain our sleep cycles and studies show these new habits most often continue even after we return home.

I recently learned from a master teacher that the best way to release stress, trauma, and pent up emotions in our nervous system is to rest.  It sounds so simple, and yet many of us find it so hard to make the time to rest.

2. Gain perspective

Underneath a lot of our suffering are our outdated old habits, the way we sabotage our happiness, and the age-old way that women forget to take care of themselves.

Our inner voice that tells us to listen, to slow down, to nap, to take some downtime – most often get overridden with turbo gear, muscling through, and our fast paced world.

Something has to change.

I spent years silencing that voice. Then one day, that voice said, "I can't do this anymore."

The pain of staying the same became greater than the pain of change and I dove into spending time on giving myself a break and creating downtime.   It was time to break out of old patterns and into a life where I felt free, connected and could become my own priority.

3. Lower your body mass index

Yes, it’s true. The stress hormone, cortisol, does no good for your waistline. High cortisol levels lead to higher insulin levels. Both of these sneaky hormones store body fat when they are out of balance.

When you give yourself time to slow down, rest, and release your stress and overwhelm, you biochemically tell your body to release excess weight around your mid-section.

Not only is this pleasing to most women, but it also creates a healthier body composition for the long term.

4. Balance your hormones.

According to the Chopra Institute, doing fifteen minutes of deep belly breathing twice daily has been shown in several clinical trials to increase balance of the female hormones, as well as improve a woman’s sense of well-being. 

Learning a mind-quieting technique such as meditation or yoga, will help decrease stress hormones and allow the body to function more efficiently.

Imagine how much time you have to breathe deeply, meditate, and rejuvenate on vacation or retreat.

5. Improve your longevity

"It is important to engage in multiple leisure activities, both as a way to enjoy life more, but also to potentially have a benefit on increasing long-term health and decreasing long-term stress" University of Pittsburgh's Mind-Body Center.

Your long-term health will thank you.

Understanding that stress, fatigue, and burnout are responsible for most degenerative disease, often helps us to take our prescription for peacefulness a little more seriously.

A BRAND NEW Year

  After sleeping in and slumbering around for the 5th morning in a row, I was reflecting on how I had barely checked my email all week.

I have enjoyed some of these darkest (and coldest) nights so far by cooking yummy winter meals, snuggling up by the fireplace, sharing in heartwarming conversation and reflection of the past year, and visiting with friends and loved ones.

These dark wintery nights around the holidays are a time I gift myself this slow and peaceful pace.

Long winter walks and snowshoes under the blue bird sky, personal reflection, and this slow revealing of what my visions are for the coming New Year feel like an appropriate focus.

This week's Dark Night Delicacy (week #3) is coming to you from my pajama palace, where much creativity and care has been born.

From my restful slumber, much clarity and cuddled-up contemplation emerges in this week's dark night delights.

Dark Night Delicacy #3 is HERE for you

Want PEACE?  Live PEACE

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The Dark Night Delicacies are my holiday treat for you this year.  A candlelit path into the darkest nights of the year, a taste of the Eat.Pray.Yoga Online Course and Community that begins this January, and a wintery-wise wanderlust that will keep you connecting inward to your winter warrioress.

Want Peace?  Live Peace.

Each year around the New Year many of us contemplate what we are striving for in our lives, how we want to achieve certain goals, amend bad behaviors with resolutions, and turn over a new leaf.  It is natural for the mind to crave a fresh start.  The gyms get busier, diets or cleanses become all the rage, and often we focus on the bad habits that we hope to no longer do.

This year when you are contemplating what it is you are wanting, I invite you to join me in the remembering that in creating our NEW YEAR as we wish for it to be does not come from self criticism, chance, or something outside of you.

This year as we contemplate what it is we are yearning for in our hearts and minds, try to imagine how we can align both our thoughts and our actions with this desire.

If you are wanting PEACE, begin by focussing on your thoughts being more peaceful.  See if you can find more peace in your actions, in your way of relating to others and in your way of loving yourself.

If you want more prosperity, try practicing abundant thoughts, giving more to others, and finding gratitude for what you have.

If you want more happiness, keep choosing unconditional happiness that is not based only on certain circumstances lining up just right, but rather seeing happiness and joy in how you think and how you move through the world.  Try spreading more happiness in your interactions with others. 

Wintery Wise Recipes

Roasted Spagetti Squash with Wild Mushrooms, Savory Chicken and Kale

Serves: 2-4

Ingredients:

1 medium-sized spaghetti squash, roasted

2 TBS olive oil

6 large gloves of garlic, minced

3 cups baby portabello mushrooms, chopped small

2 tsps fresh thyme, chopped

1 or 2 large chicken breasts, sliced into strips

4 cups dino kale leaves, packed

¼ tsp kosher salt

1/8 tsp cayenne pepper, or to taste

Zest of 1 lemon

Instructions:

Roast the spaghetti squash and set aside for later use.

In a medium-sized skillet, add the oil and heat to medium. Add the minced garlic and mushrooms. Saute for 5 minutes, stirring frequently, until garlic is fragrant and mushrooms have browned.

Add the chicken strips, and cook for about 30 seconds before adding the chopped kale. Cook 3-5minutes, or until chicken is cooked through.

Add the lemon zest, salt and cayenne pepper. Stir well and cook for about a minute. Remove from heat.

Strip the spaghetti squash into spaghetti strands and place in a medium-sized serving bowl.

Add the chicken/mushroom/kale mixture and toss together.

Serve with fresh grated parmesan and enjoy.

New Years YOGA Pose

Open your heart and free your mind this New Year.

• Anahatasana (heart chakra pose) is a nice opening for the upper and middle back
• Release tension in your neck and shoulders
• Softens your heart.

Find your way into Anahatasana

• On your hands and knees, walk your hands forward, allowing your heart to drop toward the floor. Keep your hips right above your knees. If possible, keep your hands shoulder width apart.  Bring either your chin or forehead to the floor and breath into both the front and back of your heart.

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Sign Up for the Eat.Pray.Yoga 2016 online Course and Community Right HERE

We begin January 18th, 2016.Become a VIP early bird and sign up before January 1st.  You will receive these delightful extras to explore until our circle of women meets officially on January 18th.

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Set your SANKALPA:  A virtual intention setting workshop with Sue for the New Year (January 1st, 2016). Join me for this special bonus 1 hour virtual workshop where I will share with you some of the most potent and powerful yogic practices around setting clear and precise intentions for your upcoming year.

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Sync up with the seasons: with the Winter-Wise Whole food purification program.  With each season come unique currents and energetic rhythms that we can specifically tap into with our eating and our self-care.

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Health Wise:  A hard (and signed) copy of my most recent book to offer you just a few more supportive strategies for a healthy, happy and whole living.

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Eat.Pray.Yoga BALI 2016:  Take an additional $200 dollars off of our magical women's week in Bali this spring. Check out all of the details HERE.

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EARLY access to Module 1:  Right off the bat, you can log in to the first Module of Eat.Pray.Yoga.  Early access is only offered to the VIP early registrants.

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Sign Up for the Eat.Pray.Yoga 2016 online Course and Community Right HERE

If you missed any of the previous Dark Night Delicacies, you can check them out HERE.

Successful Seasonal Immunity

The other night, I was walking down Pearl street here in downtown Boulder after a yummy birthday dinner  for my son (Happy Birthday Ari!!), and I found myself shivery cold as we walked back to our car. This week the weather really shifted here in Colorado.  There has been gusting wind, snow, and some super chilly nights.

I have heard of many lingering coughs, flus, and cold season symptoms sneaking up as we make the transition to colder days, and darker nights.

The seasonal transition towards winter is surely before us (if you are in the northern hemisphere that is) and with that comes a big shift for the body and our delicate (yet resilient) immune systems.

Synching up with the season is a safe status to secure.

With the holidays right around the corner AND the weather changing, a little extra self care could be just what you need to stay strong, vital and in good shape for the weeks to come.

We have the remarkable capability to heal ourselves. The winter dry climate presents us many challenges in keeping our immune system strong, therefore is important to make choices in the way of health to give ourselves the chance to thrive through every season especially winter.

The body is a wise immunity warrior.

Building our immunity or Protective Qi, wards off either diseases from viruses and weather influences. According to Traditional Chinese Medicine teachings, protective qi is derived from essential substances in food and inhaled air quality.

Here are a few tips for a successful immune system as the seasons change.

1. Synch UP: Take the time to prepare whole foods seasonal foods, rich in all the essential nutrients to give yourself a strong foundation that will benefit you for every season.

Highly refined foods lack most minerals, essential fatty acids, vitamins, and much of the protein required for proper immune function. Avoid refined carbohydrates, hydrogenated oils, pasteurized dairy products, white sugar, and meats containing nitrates and replace with seasonal whole foods high in protein, natural fat, that are perfectly matched for the season’s health challenges.  

Stick to a diet high in whole foods such as organic veggies and fruits, natural meats and fish, whole grains, and nuts and seeds. Eating in tune with the seasons will naturally tune your body to the seasonal challenges and strengthen accordingly.

2. Oil Up: Omega-3 oils are a family of polyunsaturated fatty acids. Omega three oils in the form of either DHA/EPA, which are available in cold- water fish such as salmon, mackerel, and sardine; or alpha-linoliec acid, which is the fatty acid found in certain plants, such as flax seed, pumpkin seed, soy bean products and walnuts. They are some of the “good” fat that is necessary for healthy development and immunity. For many, a nutritional supplement may be the best option. Not only do we need omega-3 three oils, but also the essential vitamins and mineral for their absorption. Fresh vegetables, seafood, eggs, nuts and seeds come rich in these vitamins B6, A, E as well as minerals magnesium, zinc, copper, and selenium.

A Study published in the European Journal of Clinical Nutrition (AUG 2002) recommends the use of Omega-3 oils therapeutically for activating immune response. . EFA’s also give the added insulation that keeps the tissues moist, the nervous system strong and the body full of energy and insulation.

3. Herb UP: Another study published spring of 2004 in the Journal of Internal Medical Research indicating black Elderberry extract (sambucus nigra L.) reduces flu symptoms and shortens the duration by more than 50%. Due to the challenge of the increasing flu risk in that we have experienced nation wide, this may be one of the keys to staying healthy through the winter.

4. Tune UP: The benefits of Traditional Chinese Medicine and Chinese herbs are priceless when it comes to building immunity. They have the incredible ability to be adaptogenic, which will either tonify or strengthen the system. They treat the individual not just the symptom and have a very efficacious quality that works quickly and effectively.

This is similar with other ancient medicines such as homeopathic medicine and ayurvedic medicine. Find out who your local practitioners are and lean on them during these times when our immune systems are challenged.

5. Warm UP: Lastly, remember the harsh weather conditions are a challenge to the system. The Chinese believe that all the major pathogens enter the body born on wind. The line of points across the back of the neck is the weak spot known as the wind gate. Covering this area in times of harsh weather, such as wind and cold will help to prevent illness. Wearing turtlenecks, scarves and many warm layers made of natural fibers is not just and old wives tale. “Dress for the season not the day” is a well-known approach to keeping your body warm, and strong.

We have at our fingertips so many of nature’s gifts that work well in our bodies to protect, and strengthen.

Nature’s pharmacy and menu is endless.

Connecting back to the basics, the simplicity, and the wisdom that our own planet has to offer is truly a beautiful path to overall health, vitality, and immunity.

Keep cozy and stay healthy.

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Mystical Magical Mornings

Waking up this week in the darkness of the late fall mornings, I have had a few moments where it feels just too dark to get out of my cozy bed.  That little bit of full moon light peaking through my bamboo shades hasn't been enough to wake me up before my 6:30 alarm.

I have been rolling over and pulling my big purple comforter over my head to hide, not quite ready to get up in the darkness.

When I finally gather my energy, I creep downstairs to make my morning tea - and see if my teen has stirred yet in time for high school - I have been so lucky to watch the full moon still shining bright as the sun comes up, lighting a burning fiery red in the sky that turns glorious pinks, purples and oranges.

When my warm tea is steeped and ready, I head up to my sacred space, the one I call home for these early mornings.

The mornings are magical to me.

For years I have said that getting up before my kids and taking some space for myself, has been my secret to parenting.

My morning routine is my favorite part of my day.  I guard it fiercely, I revel in it, and I watch it transform with what I am going through, what the season is doing and how I am connecting with my INNER world.

Having time for just ME before I start my day is (what I think of as) essential.  At times I have only been able to squeeze out 5-15 minutes before getting both kids up and out the door to school.

Lately, I have had more time.  My kids are getting older, and this is the FIRST time in 18 years that I don't have to drive across town to drop them off at school.

In many yogic traditions the 2 1/2 hours before and up to sunrise are known to be the most potent time to connect to the higher realms.

This time is known as the Amrit Vela, or the time of day when the veil is the thinnest to the Divine.  Anything you do during this early morning time is considered to be 40x more powerful.

I have some special morning magic secrets to share with you this week + a free recording for you.  AAANNND…I would love to hear how your morning magic metamorphosizes your life.

MORNING MEDITATION

There are many, many styles and traditions around how to meditate. I appreciate and honor each of them. Some are very simple and some much more elaborate.

For the sake of reaching out to all of you, I am going to tell you about a very simple style of meditation that anyone can try at any level of experience, and that is not related to any particular lineage.

If you want to check out a recorded audio version sample of this meditation, you can listen HERE. This is a recording from my online program.

MORNING PAGES (journaling)

I adopted the morning pages practice back in the late 90’s when I first go to Boulder, from Julia Cameron and her book The Artist’s Way Morning pages are the practice of writing for approximately 10-20 minutes, stream of consciousness, first thing in the morning.

There is no way to do morning pages wrong. Morning pages are designed to be a way to cleanse our minds (conscious and subconscious) just like we would take a shower to cleanse our bodies first thing in the morning.

There is no need to worry about structure, grammar, or how it would read back to you at a later date. Morning pages are like a chance to purge whatever is on your mind. Be sure to not over think it, just get it out, on paper and feel yourself lighten in the process.

CONSULT YOUR ORACLES

Often in the early mornings, either before or after I meditate or journal, I consult my oracles – AKA my Tarot deck.

I have carried around one of my favorite Tarot decks since the days of backpacking though Central America in my early 20’s. I acquired this particular deck on the beaches of Guatemala in 1993. Since then I have gathered some other oracle type decks and I play with each of them regularly.

Each morning I pull a card and receive a divine message to work with for the day. This helps me to tap into some intentions, some personal inquiry, and some mystical insights that keep things interesting and inspiring. At times I will expand my readings to longer more multi card spreads with more time and ritual involved, especially on certain holidays, solstices, full moons, birthdays etc.

I always appreciate the little (or big) messages I receive this way.

MEDITATIVE WALKING

One of my favorite morning practices is to take my warm cup of tea, bundle up (depending on the time of year) and take a silent walk on the creek path next to my house. The early morning sun is so special, the outdoors is so peaceful, and the movement through the often brisk air, is a good way to wake up my senses.

If taking a walk is part of my morning practice I will usually stay quiet, inward, and focused on my breath, intention, and connection to nature.

I love to hike with my kids, friends or my sweetie, but I do reserve this sacred magical morning time just for me.

Now it’s your turn…

What mystical magical morning practice speaks to you?

If you have your own, I would love to hear about it so I can give it a try.

You can share you favorites and your morning intentions in the comments below.

When you listen to her WHISPER...

Divine Feminine, Shakti, Goddess, Inner Voice, Intuition, Woman's Wisdom, Truth, Subtle Body... call her what you will.

We all have her voice inside, guiding us.  I find her often on my meditation cushion, in my journal, or on my long daily hikes up my favorite mountain.

When we ignore her, things tend to go awry.

If we ignore HER for too long, tune her out, or override the whisper carelessly, overtime the inner scream builds up, gets uncomfortable and even explosive.

Sometimes it comes in the form of exhaustion, sometimes overwhelm, sometimes heart ache.

Often, we totally SHUT DOWN, get out of balance, and feel FAR away from who we want to be.

Emotional eating, self-medicating and barely coping can and does happen.

Checking out of our lives, our relationships, and our purpose, becomes routine.

Are you with me?

Even if we don't like what we hear her whispering she doesn't seem to care.

Sometimes, we need to do the unspeakable:  take a nap, have a hard conversation with our partner, friend or family member, SLOW DOWN, go inward, …or maybe even take the day OFF.

This week, I lay in my purple bed resting, and fighting with myself.  Can I give myself permission to stay here, feel into, and honor myself in the darkness?

OR ELSE.... or else what?

To be truly FREE and living in a way that creates harmony with the universe - inner and outer - there is work to be done.  The most important job we will ever have.

There is listening to be heard.  There is honoring to be held.

Your inner quest is unique, delicate, and personal but I am sure we have a few things in common. Let's explore how the roots of our suffering are also the doorway to the temple of our hearts.

Whisper Wisdom #1

Accept

The feminine can be fluid, free, accepting, and unconditionally loving in all her beauty. She can also be self critical, shameful, and stubborn.

When we are able to truly BE where we are, accepting HOW we feel, there is an opportunity to both SIT in the present moment and LOVE what is.

Stress is when we oppose what is happening in the present moment, and wish it were different.

“Loving what is” (from the work of Byron Katie) is the first step to accepting the current situation exactly how it is, and seeing life as our teacher.

“Serenity comes when you trade expectations for acceptance”

Whisper Wisdom #2

Devotion

Taking care, nurturing, and tending to your inner world is an essential part of freeing the feminine into power and grace. Devotion to your inner whisper is devotion to your truest self and most authentic needs.

When the whisper says “I’m tired”…rest.

When the whisper says “I need to cry” …let the tears flow.

When the whisper says “I am goddess” …adorn her.

When the whisper says “ I am stuck” …grant her movement.

“Love is a constant devotion, not a passing emotion”

Whisper Wisdom #3

Allow

Giving yourself permission to expand into your fullest expression is a priceless gift. Being who you ARE is your divine right. Your uniqueness is your most cherished offering.

With every expansion there is the beauty and the pleasure, along with the shadow and the fear. They all deserve a voice.

Can you sit in the uncomfortable? Can you feel into your darkness? In the darkness we often find our richest gems and jewels for growth.

“There is no greater agony than bearing an untold story inside of you”

~Maya Angelou

Whisper Wisdom #4

Gratitude

Often in the uncomfortable, the disappointment and the fear, there is a rich and colorful teacher. We may avoid, turn away or resist her, but most often we are called in deeper to listen.

When we allow her exploration – listening to the whisper - we are most often graced with the wisdom and gifts of our heart’s deepest challenges.

In my darkest hours (of which I have had many) I have been blessed with a deeper love for myself, creative explosions, powerful truths, or a rawness that has built my inner Queendom into a palace I now can embody and embrace for her beauty more than ever.

The trick is to find the transformation, the silver lining, the life lesson that leaves us awe-struck in our inner strength and resilience.

Many of the common female archetypes express a similar female inner discovery. As we see in the stories of Persephone, Inanna, Lilith and Kali, they dive into the darkness of the feminine psyche, only to be stripped down of all knowing and all comfort, baring the darkness and holding the fear, to then find the jewels of their own nature. Each in the name of divine love and the shedding the old outdated self.

I am grateful for my soul gifts, my personal evolutions, and my most heart opening moments that have changed me forever.  What are yours?

“Gratitude opens the door, the door to the power, the wisdom and the creativity of the universe”

~ Deepak Chopra

Nobody Loves me, I hate my body...

If you are like most women, you have heard a similar voice in your head before.  The one that looks in the mirror and cringes, or the voice who tells you you are UNLOVABLE because of your many imperfections.

This type of internal dialogue might drag you down.  Some days it’s likely louder than others, some days it runs the show, and some days it may even have you in tears on the phone talking to your best friend, your sister or your mother saying “What is wrong with me???”

MOST women struggle with this voice at least some of the time.  Feeling less than, not pretty enough, not fit enough, not good enough, and ... unlovable.  This is an epidemic of our time, our culture, and women everywhere.

I have been there plenty.  An off day, a rough night of sleep, PMS, or one of the many triggers that can pop up in my day-to-day.

What has changed for me is not making the voice go away entirely, but rather my relationship to my self sabotaging voice.

Do I give it POWER?

Do I BELIEVE it?

Do I spend the day LISTENING to it?

Can I TURN IT AROUND, change my reaction to it, or even love it as part of being a woman?

I have a few favorite FEMALE FRIENDLY ways to fine tune - from the inside out - that have been working for me.  I find these important to share, perhaps they can help you too.

It is never totally EASY, but with consistency and practice it is surly EFFECTIVE and ENGAGING.

YES, this CAN mean your  voice QUIETS.

Don’t miss this.

These simple yet profound tools may be just your ticket to more inner freedom and self LOVE.

MOJO MOVEMENT

One of most effective ways to connect with your beautiful body is through energizing movement. How is your MOJO? Practices such as YOGA, BRISK WALKING/HIKING and DANCE can move energy in big ways. Get yourself out of inertia and MOVE IT, SHAKE IT, GROOVE IT. Enliven your spirit and up your MOJO with some juicy movement of your own.

“Daily practice becomes more and more relevant for the modern woman as she sits at a tiny desk, eating food on the run, all the while performing the dance of mother, sister, lover, wife, and many more roles. Now we reclaim the feminine by running in nature, nourishing by a satiating meal, sitting on our meditation cushions and dancing our bodies to our hearts content. ”

Angela Grace

~Eat Pray Yoga Guest Teacher

Have your own private dance party, take a walk in the beautiful fall leaves, or inspire yourself with your favorite yoga teacher. Learn to FEEL good in your body to then LOVE your body.

EMPOWERED EATING

Feeling empowered around food is almost every woman’s dream. We are so often known to take everything out on our relationship to food: the good, the bad and the ugly.

Empowered eating means we clean up our relationship with food and who we are as the EATER using mindful practices such as making your eating an awareness art of it’s own. We STOP abusing our bodies with food, and START loving ourselves with every bite.

Food is a faithful resource for love, but things become problematic when we expect food to compensate for a lack of love.”

Marc David

~ Psychology of Eating

and Eat.Pray.Yoga Guest Teacher

ATTENTIVE ADORNMENT

How do you feel when you take a little time to adorn your goddess self? What is it like to tend to yourself in attentive beauty and reverence? The practice of adorning yourself daily can dramatically change how you feel in your body and about your body.

“Where we're at with who we are, is how we dress. How we dress is a direct reflection of our multi-faceted inner landscape . . . This beauty has the power to heal, balance and renew.  Cultivate the qualities of beauty in your thoughts and actions. “      

Colleen Vistara ~

Vistara Designer

Whether this means putting on a special necklace as a meaningful ritual, buying a sexy new pair of panties or rubbing some of your favorite lotion or essential oil all over your skin – attentive adornment brings you closer to the beautiful body that is yours. Sacred ritual and loving touch for your body is breakthrough material.

FEMININE FELLOWSHIP

Do you have a supportive group of women in your life? Are you able to find connection, like mind, and the art of the feminine healing in your circle?

When we are able to connect outside of our marriage, relationship and family to women of like mind we begin notice our needs being met in a whole new deep and fulfilling way.

“As women begin to find our way back home to each other ­– to the divine feminine, and to our sisters ­– things begin to align all around us. Energy shifts in large waves, and we find ourselves with more courage, more trust, and more support to do what it is we are called to do here on the planet.”                                                      

Sue Van Raes~

Quote from Health WIse

No other support can replace the way that women tend to each other. You don’t have to do this alone. You can give, you can receive and you can bask in the beauty of women coming together in support of each other in pure radiant living. Check out our upcoming online program:

Eat.Pray.Yoga HERE.

GIRLY GUSTO

Did you know there is no faster way to restore vitality to the body then some healthy sustainable pleasure. You can call this joy, laughter, GUSTO, or inspiration.   Many women do not know how to find enough pleasure in their lives. Is that you?? If you are stuck, restrictive, blah, or feeling uninspired, this may be the perfect remedy for you.

Pleasure is the way we thank the universe for what we are grateful for. Pleasure is the expression of self-love.

Sex, chocolate, shoes, laughter, tea dates, time in nature, and meditation are just of few of the infinite ways we can find pleasure. RECEIVE, ENJOY, and REVEL in your own personal pleasures.

“I want you to know that it is pleasure, not pain, that is your birthright.” 

Dr. Christiane Northrup

~ Women's Bodies, Women's Wisdom; Goddesses Never Age ; The Wisdom of Menopause 

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Make Body Positive Your Practice

After a full week of working, parenting, and striving to keep balance in the business of life, I look forward to my BODY POSITIVE Friday ritual each week.

Living BODY POSITIVE is a practice I strive to engage in regularly. Fridays are one of my biggest days to focus on myself and my self care.

Each Friday, I wake up and head over to teach a morning yoga class filled with the amazing women whom I look forward to seeing each week. Friday then becomes my day to catch up on 'Sue self care' and some 'Sue self love'.

As women, many of us struggle with BODY NEGATIVE thoughts all day long.  We find ourselves in a battle with our bodies constantly seeing the negative and looking at ourselves through the eyes of the inner critic.

Hating our bodies has many repercussions.  Living this way can truly bring us down, distract us from our authentic selves, and keep us stuck in thought patterns that surely do not serve us or others in our lives.

It is a challenge.  I see it in myself as well. Staying in a BODY POSITIVE space takes commitment and focus.

Whether it is your thighs, your stomach, the number on the scale, how your skinny jeans fit, or how you see yourself in the mirror, this BODY NEGATIVE lifestyle is never going to feel good.

We all deserve to feel good in our bodies.  We deserve to be free to be who we are in all our expressions of the feminine, regardless of what our culture dictates.  Valuing ourselves in a way that goes beyond outer beauty and size is a mission worth pursuing.

If you are ready to LOVE your body no matter what you see in the mirror, check out the 5 BODY POSITIVE practices I have for you below.

Change may not happen overnight, but with these consistent practices, you will find you can overcome your old patterns and make living BODY POSITIVE your practice.

Observe How You Feel

Our bodies are wise.

How we feel after we eat, after we exercise, of even after spending time with a friend or family member is important to note.  Observing gives us information.  If we consistently eat something that sits in our stomach giving us digestive upset, bloating or pain we are not going to find it easy to be body positive.  If we over exercise or under exercise and feel tired, lethargic or stuck in our bodies it is hard to stay body positive.  If we are eating out of alignment from what we know to be healthy, ethical, and energy producing we are going to find it hard to be body positive.

Aligning your with your health and your body from the inside out creates BODY POSITIVE living.

Question:  What are the things you do in your day that leave you feeling GOOD?  What are the things you do in your day that leave you feeling less than GOOD?

Create an Intuitive Self Care Plan

Each of us has a unique personal recipe for success and self care.  Some of us need 9 hours of sleep, whereas some of us need only 7.  Many of us love to take long baths, whilst others would rather drink a cup of hot tea.  There is no need to conform to self care that is not right for you, but what is important is examining what would serve you as intuitive self care.

Are you a retreater, a spa gal, a nature forest fairy or a backyard babe?  Do you enjoy reading juicy novels, getting your nails done or taking spontaneous naps?

Question:  What is your personal recipe that leave you feeling refreshed, rejuvenated and restored?

Let Go of What Does Not Serve

To let go of our old thoughts and habits surrounding body image and replacing them with a positive mind makes us ask, “Well, that’s easy to say, but how do I DO it?”

We are so emotionally attached to these negative thoughts that the best way around is to simply imagine letting them go; whether that is focusing on certain parts of ourselves or our bodies that we dislike, mirror-checking, overusing the scale, or using food to deal with stress, the list goes on.

Once we can observe our negative and harmful thoughts, we can work to replace them with self-love and positivity. Instead of looking at our thighs in disgust and calling them fat, we can appreciate the power and ability that our incredible legs give to us: the ability to walk, to run, to jump, to climb, to play.

We need to begin to thank our bodies for the amazing things they can do for us and look beyond what we dislike on the surface, instead focus on the parts of our bodies that we love, even if it’s something as small as our eyes, nose, hair, even pinky finger.

Be mindful of negative thoughts surfacing and counter them with loving thoughts, even if we need to say it out loud. (more on this below)

Quickly, we love ourselves more and more, while negative thoughts and habits become rarer and rarer. And now our beauty and confidence shines into the world for all to see.

Affirm your Positivity

Daily beauty and body positive affirmations are an important piece to get yourself replacing those old negative thoughts with positive ones.  As with any transformation, practice and consistency is where we are going to see sustainable lasting changes.  Trying to subtract a thought or habit with no substitution usually leaves a lot of room for old habits to creep back in.  Substitution is the secret.

Once you have decided on your positive affirmations, be sure to put them in very well viewed locations.  The bathroom mirror, the refrigerator, your meditation alter, your car dash board or your computer to name just a few.  Surround yourself with the positivity you so deserve.

Question:  What are your most common negative thoughts or internal dialogue?  How can you replace those negative thoughts with positive thoughts?  

Surround Yourself Intentionally

We all know that we feel better when we surround ourselves with positive people.  Even better when these folks understand what we are up to, and lend a bit of accountability or reflection.  It is helpful to feel safe, secure, supported and even boosted up by those in our lives.

Creating a community of women that align with you and your body positive intentions will drastically impact body positive practices more than you would think!

Question:  Who gives you the most support and security when it comes to body, health and lifestyle?  Who doesn't?

If you want to practice the art of BODY POSITIVE living and being...join us this August for the Eat.Pray.Yoga Colorado weekend retreat.  Give yourself a gift of self love and care that will rejuvenate your body, mind and spirit.

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Selectively Numb

Time to nurture, listen, love and BE is time that is well spent when we are on a path to inner freedom. The quiet of nature, inner connection, and rest allows us to notice what is arising, listen to the messages from our bodies and choose how to navigate through them wisely. When we get to busy in our day-to-day life, overwhelmed by our to-do's piling up, stressed that things aren't going as planned, we often resort to our habitual numbing – ways of coping.  We tend to move away from the uncomfortable feelings in order to avoid them.

Sometimes these feelings do not have enough space to be felt, listened to, or even healed.

Shooting for SELECTIVELY NUMB is a coping skill many of us buy into - often without even realizing it. You know... choosing to feel the good stuff, while ignoring the bad.

It is temping isn't it?

It IS tempting, because who wants to feel those old negative or traumatic or stressful feelings that seem to weigh us down?  The ones that curl us up in the fetal position in our beds, make us nauseous, or even trigger our past trauma.

As we adventure down the pathway to freedom, it is often found that those old icky beliefs and feelings from the past can come up for a couple of reasons:

First, to be felt and listened to in a way that they were possibly never honored before.  

Second, so they can be released, cleared, dumped from our energy bodies altogether.

The truth is SELECTIVELY NUMB does not exist.

When we turn away from suffering, ignore our pain, or just simply numb ourselves out with our usual vices – food, alcohol, busyness, or a variety of other addictions – we actually numb ourselves completely.

Our level of pain and suffering may feel numbed in the moment, but so is our joy, bliss, and happiness.

The path to freedom teaches us to embrace it all.  To sit in the uncomfortable and to also expand into our pleasure and bliss (both of which can be challenging).

Here are my favorite personal strategies (the ones I use regularly) for more FEELING, FREEING, and FINDING my power so that I can expand into my FULLEST.  Perhaps some of these will work for you as well...

Breath

When we build our life force or prana, in any awareness practice, we enliven whatever is already happening. Prana is non-discriminating.

Strong feelings of stress, anxiety, overwhelm, sadness, or fear can be daunting and we surely do not want to exaserbate what already exists in the mind-body if it is unpleasant of challenging.

When you give yourself time to sit, center, breath and calm your system, you are in fact strengthening the calm.

Balancing our your breathing so that the inhale and the exhale mirror each other in length and quality will in fact calm your entire system, engage your parasympathetic nervous system, slow down your brain waves and tame your strong emotional feelings.

Breathing is often thought of as the vehicle into the subtle body in the yoga practice. The ancient yogis believed that if you can regulate your breath, you can regulate your mind.

**I find a quiet space to sit for 10-15 min and practice balanced breathing. I focus on the quality and rhythm of your breathing.

Somatic Serenity

One of the most effective tools I use when strong emotions arise for me is doing a body check in. Once I can see where my body is holding the emotion I place my hand over this area.

Often when we experience strong emotion our bodies experience physical sensations such as tingling, clenching, or heat. There is wisdom here.

When we tap into the bodies physical sensation, we are able to get out of the mind spin and drop into the body. This practice is calming, nourishing, and helpful in our inner listening.

*I find a quiet place and do a body check in or body scan, searching for strong sensations associated with the emotion at hand. I then place my hand over that part of my body in a gentle and nourishing way. I return to the breath and ask for any information that my body is ready to reveal regarding this emotion. I ask for healing, peace and calm.

Become a Flower Fairy

Flower remedies are used to work on the emotions of the body bringing back balance and taking us out of a fight or flight stress response.

There are a wide array of flower remedies available in your local health food store. Each remedy is designed to support a different emotional imbalance restoring equilibrium and balance back into the body and soul.

**I venture to the flower remedy section of the wellness area of the health food store or natural pharmacy and I ask for the best remedy for my current emotion. I hold the bottle and ask myself if this is a good remedy for me. I may try a few before I decide. I keep the remedy in my purse and I use whenever the emotion arises. I also use it in my daily meditation practice.

Take a Ritual Bath

Aside from the warming and relaxing qualities there are also deeper support from certain types of baths.  Just like you make yourself that intentional cup of herbal tea, you can soak away your sorrows in a intentional ritual bath with herbs and tonics that will fine tune your energy and emotional bodies.

You can always resort to the simple Epson salts bath if you like, but here I am going to provide you with some specific and unique baths to use to cleanse your energy and emotions – mind, body and soul.

*Sweeten up your mood with a “sweet like honey” bath.  Add a cup of raw honey to your bath and watch your sweetness return.  Honey baths remind us of the sweetness of life.

*Purify your energy body with lemon juice in your bath.  Add one cup of lemon juice to your bath for a gentle clearing and supportive shift of old beliefs and emotions.

Get Naked with Nature

One of the quickest ways I know to clear my mind and reset my thoughts is taking myself right into the foothills of Boulder.

For 20 years now, I have lived here in Boulder CO, and I have to tell you I will always be in awe of these mountains. Over the years, nature has held my sorrow, my pain, my trauma, my confusion, my self hatred, my heartbreaks and everything else that I have gone through.

These mountains truly hold a blueprint of my life.

So, when I say 'GET NAKED' with nature, what I really mean is to shed all that is not serving you, and SHE will hold it for you.  Reveal your truth, and SHE will guide you. Let go of what is blocking you, and SHE will lead you into the light.

 *I go into the woods and hike with the intention of nature holding a healing space for me.  I give myself time and permission to heal, and I let go into the great mother earth.  This is a time of surrender, release, trust, and clearing for me.

I cried at the airport...

I am known to cry quite frequently, some say I am a deep feeler.  We were pulling up in the taxi departing from the magical island of Bali, and I felt my tears beginning to well up.

As I got out of the car and walked into the airport, it was clearly one of those uncontrollable cries, and I thought I should probably wait to go through security. I had to sit down on a bench and wait it out.

It's not that I didn't want to come home, I love my Boulder life. The tears were more about my Bail experience having had an impact on me that was so profound it was hard to let go.  Bali's vibration had so gracefully met me exactly where I needed to be, in order to SEE and EXPAND.

Upon returning to Boulder after my 2-week inner pilgrimage,  amidst the excitement of spring, seeing my kids, friends, and those I love, there has been an uncomfortable feeling of being stuck, stagnant and outdated with how things used to be done in my life.  In the past we have called this a retreat hangover or re-integration process.  This one kicked my yogini butt.

Something HAS to change for my inner and outer alignment to occur.  Anything that isn't feeling aligned energetically seems be giving me a terrible headache.

Since being back, I have been sitting with this... waiting, listening, hoping for what needs to shift to become obvious - and if you know me, you know this waiting is not my favorite pastime.

I crave for this beautiful multidimensional insight that came to me in Bali to now emerge and apply to how I live each day, personally and professionally.

I have tried to sit down to write about it so many times...but nothing was coming...until today.

All my personal inquiry, hours of meditation, powerful kundalini sessions, and time with myself, has finally moved some energy and created some clarity.  I have been recalibrating my Bali bliss into my new Boulder buzz.

It turns out … something in me has expired.

It is perspective, and the old ways of approaching life, business and health.  It is the muscling through life to make things work, burning myself out in a desperate attempt to keep all the balls in the air, and still be able to smile as I pass you by in the grocery store.

I am so passionate about what I do every day, and how I live this blessed life, but it is time for the feminine to guide me, to take over, and to provide a flow and a grace that eases my system so that I get filled back up instead of drained by my day-to-day.

I live at one with my mind, body and spirit connection.  I have to listen to my wisdom, and the ever present goddess guiding me.  Any place where I am not LISTENING has become so loud I can barely stand it.

I see how my outdated and limiting beliefs can keep me stuck, and that nothing can change without the power of my thoughts and the divine feminine supporting me.

I see how it is time for a new paradigm that outdates SO many of the myths about food, women, and pleasure so that we can individually find our pathway to THRIVE in a mind-body-spirit approach to both health and living.  It can be felt as subtle yet profound and magnificent.

Over the coming weeks, you will notice some changes with the way I do business, what I am putting forth, and what I really hope to bring into the world.  It is energetic and gentle...I am still in the process of unfolding how this will look to the outside world.

I know for my work to be as potent and as powerful as I need it to be for my own fulfillment, my clarity of heart and grace has to be 100%.

Thankfully, I have some amazing people coaching and guiding me on this incredible journey of discovering what is coming next.  I promise to keep you posted.

With spring in full force, expansion happening all around us, I feel more than ready to step forward into my own creative potential and stay in synch with what is blooming all around us.

Care to step into the current with me? Let's expand, widen, create and live our best lives together!

The best is yet to come.

Calling Aphrodite

5 Springtime Aphrodisiacs to Master your MOJO

Aphrodite, known as the Greek Goddess of love, pleasure, sensuality and beauty, is one of my favorite of the Goddesses to invoke. Can you see why?

In the stories of Aphrodite, she has the magical ability to compel anyone to desire her.

Aphrodite is said to be born from the foam of the sea. She is revered, cherished, and known for her sensual allure, her delicate beauty and her ability to activate the sensuality of her lovers. This spring you too can invoke her into your pleasure practices, and into the art of sensual eating so that you can explore a more mystical in your body and your bliss.

The sensual art of eating is a journey deep into your relationship with your own sensuality, pleasure stimuli through the senses, and a celebration of food and sensuality that has been present in cultures far and wide throughout history. Sensuality happens with cooking, preparing, presenting and opening are hearts through our meals, just as it does when we prepare, adorn ourselves and wake up our senses to make love to our beloved. This art is as delicate, smooth, succulent and artistic as a love poem or as crazy and free as an artist’s eccentric expression.

The sensual art of eating combines our love for ourselves and those we cook for along with our inseparable senses, especially smell and taste.

Let’s start with the olfactory orgasm…

It is said the olfactory sense, our sense of smell is our oldest sense from the viewpoint of evolution. Our sense of smell creates strong memories with its powerful, swift and precise presence. The sense of smell is more developed in a woman than it is in a man. Our sense of smell is deeply connected to our sensual relationship to food, to a woman's eroticism, and to our intuition. Just as we can be enticed by the smell of our lover, we can be excited by the lure of fresh prepared foods, conscious cooking and the throb of desire and erotism that food can evoke in us as woman and as Goddess. It is not unusual for a mouth watering dish to evoke nostalgia and pleasure waking up our emotions and creating a spiritual + sensual experience with our food.

On to our TANTALIZING taste buds…

It is said in the world of senses, taste is the QUEEN. It is a pleasure, but also a protection that can tell the difference between what's good to eat and what could be harmful. The taste buds activate relating to 5 different flavors, according to Chinese Medicine: Sweet, Salty, Bitter, Sour and Pungent. Each flavor represents a different quality of emotion and energy that we can use to balance ourselves out and heighten our experience around taste. UMAMI is the ultimate taste sensation that brings us the most tantalizing taste experience in just one bite. It is most like a food orgasm that activates all 5 tastes and increases pleasure exponentially. APHRODISIACS

An aphrodisiac is a substance known to increase sexual desire and sexual pleasure. The word APHRODISIAC throughout history has pertained to Aphrodite, the goddess of love, passion and pleasure. There have been many foods considered aphrodisiacs throughout time, and the thing that they all have in common is that they ALL fully engage the senses. Aphrodisiacs are sensual foods create a heightened pleasure experience related both to eating and to our own sensuality. We can make love to ourselves through our food, and we can use food as foreplay for ourselves or with our beloved, a practice written about for centuries in almost every culture known to humankind. 5 SPRINGTIME Aphrodisiacs For you to EXPLORE

Asparagus

This lily plant derivative is known to stir up lust for both woman and man. They are known to boost histamine production known to boost orgasm in both male and female.

Watermelon

Known as natures VIAGRA due to 2 compounds. First watermelon has high levels of citrulline (found in highest concentration in the white of the melon rind) has the power to dilate blood vessels and support erection in a man. Second, the high amounts of lycopene are known to balance and support a healthy prostate. This may be the perfect sensual fruit to entice your lover

Maca

This peruvian wonder has proven to have a number of health benefits. Some of these include increasing energy and stamina, balancing hormones for both PMS and menopause, repairing adrenal function and enhancing sexual function and libido. Ooh la la! Maca is available in a powdered form and can be added to smoothies or yogurt, or you can buy maca in a capsule to take a more concentrated dosage.

Artichoke

The ancient Greeks and Romans believed that artichokes had such a strong aphrodisiac effect that women were prohibited from eating them as they were said to make women more desirable.

Chocolate

The aphrodisiac quality of chocolate is nothing new…but rather something that is embedded in history of the western civilization. The great Aztec ruler Montezuma, one of the first red hot lovers to tap into chocolate’s strengths, was said to have consumed as much as fifty cups of chocolate elixir before heading off to his harem. In the late 20th century it was proven that the phenylethylamine (PEA) in chocolate releases the same hormone as does sexual intercourse. The compounds in chocolate are also known to raise dopamine and seratonin levels offering energy, mood enhancement and pleasure to the body.

Eat for the SEASON not the DAY

Is WINTER faking you out? This morning I was driving my son to school on the icy roads and he said:

"Sheesh, really Boulder? "

These crazy weather patterns we experience here in Boulder are a little hard on the system and hard to predict at this time of year.

One day it is springy and warm and I feel my spring fever bubbling up, and the next we are shoveling 2 feet of snow off of our driveway and I am back in hibernation mode.

Even though my son was born and raised here in Colorado, it still boggles his mind to witness the Colorado weather patterns.  

It is a confusing time of year for the body and immune system and so many people have been struggling with cold and flu this year.

There is a saying in Chinese Medicine that says:

"Dress for the season, not the day."

I have adopted this moto and added my own little spin:

"Eat for the season, not the day."

It is still winter for most of us, and although I am excited about the upcoming spring season and enjoying the occasional warmer day, it is still helpful to stay warm and well nourished for the remaining days of winter.

February and March are often the months with the most irratic weather.  Our bodies are going through a lot to keep ourselves strong and healthy.

We have to be sure to stay AHEAD of the weather.

How you may ask?

When we stay in the season with our eating, our self care, body care, we will naturally be more attuned to the season, and strengthen our immune systems for this final push of winter.

Want a few immune boosting tips?

Keep reading...

Just tired of Winter?  

Come with us on a goddess journey to Bali.  We have a few spots left. Click here for details.

Winter Immunity Insights

1.  Stay warm.

Keep your kidneys and bladder warm (and the rest of your body as well).  You can use warming foods, teas, topical essential oils, sesame oil, and warm clothing to insulate and nourish the your core.  Scarves are a nice addition to protect the windgate – the space at the back of your neck – where pathogens can enter.

Even if the weather is warmer than an average winter day, which often happens in my home state COLORADO, be sure to “DRESS FOR THE SEASON, NOT THE DAY”.   Stay insulated to keep the immunity strong.

2.  Oil of Oregano

Are you fighting the common winter cold, or flu this winter?  Oil of Oregano is one of my favorite treatments for both immune boosting and anti-bacterial and anti-viral support.

Did you know just a few drops of Oregano Oil in the diffuser or vaporizer can give you some relief?

Even better – add a few drops to your cooking and enjoy the delicious flavor and immune boosting qualities with your dinner.

Because this potent oil is so strong, make sure you dilute it substantially or take it in a protective capsule.  With my big pot of homemade chicken soup I only use 2 drops…3 is too many, and too strong.  (See recipe below)

(avoid if you are pregnant, or breastfeeding or an infant)

3.  Ritual Baths

There are many many benefits to baths at this time of year.  Aside from the warming and relaxing qualities there are also deeper support from certain types of baths.  You can always resort to the simple Epson salts bath if you like, but here I am going to provide you with some specific and unique baths to use to synch up with winter – mind, body and soul.

• Add a teaspoon of coconut oil for a warm and insulating
• Add some chunks of fresh ginger.  Ginger is a natural immune booster and when you soak in a ginger tea bath you absorb the ginger and allow the body to purify and release the pathogens.  Stay warm and get right in bed after.
• Feeling a little down in the cold days of winter?  Sweeten up your mood with a "sweet like honey" bath.  Add a cup of raw honey to your bath and watch your seasonal funk slip away.  Honey baths remind us of the sweetness of life.

Creating a life you LOVE has to start SOMEWHERE

If you are anything like me, you probably have some pretty big hopes and dreams for how your time is going to play out here on earth. You likely want to feel good so you can give back to your great circle of life + you probably want to be able to look back and feel like you lived out your purpose, love, and passions as much as you could have.

Living a fulfilling life not only feels good in the moment but it can have a HUGE impact on our health, happiness and our relationship with food.

One of my favorite questions to ask my clients is:

 "What are you REALLY hungry for?"

Why?  Because so often when we are lacking fulfillment in our day-to-day lives we are then trying to eat our way to comfort and pleasure.

Sound familiar?

Unfortunately this approach to fulfillment (i.e. food) doesn't work.  I have tried it, and I have witnessed hundreds of women who keep turning to food for pleasure, love, and comfort and it doesn't work for them either.

So, if you were to work on creating the life that would fulfill you, what would that look like?

What are YOU hungry for?

We are going to start with #1  (you can read the original blog post here).

For me, one of the biggest tools to finding fulfillment in my life begins with how I spend my time.  What do I do with my schedule to support what I WANT in my life?

For example... If I want more yoga in my week, I have to SCHEDULE it!  If I want more time to write for my business, I have to SCHEDULE it.

 "If it isn't scheduled it isn't real."

So this week I am giving you a BLANK IDEAL CALENDAR template to create your IDEAL week, and include everything you can to make your life exciting, fulfilling and balanced.

Bonus:  I am also attaching MY IDEAL CALENDAR in case you missed it last time.

I just finished mine for the fall a few weeks ago, and I have to say, life DID get more fulfilling.  I love my new schedule.

{Do I always make it happen just right?  Absolutely not.  But it is a great template with which to work towards my fulfillment and it includes almost every single thing I want in my life..}

Here are your Ideal Calendar Instructions: 

1.    Write a list of all the things you want to include in your ideal week.  Be sure you are being reasonable!  It is important to be realistic here.  What are your priorities? Make sure you include work, free time, and downtime.

2.  Prioritize the list with the most time consuming stuff at the top and the least time consuming at the bottom.

3.   Download the template.  You can do that above on the link.  It is customizable, meaning you can change colors, the font, the size of the time modules.  If you do not know excel, you can just click each box and type in your event.  You can also create your own calendar if you want to use your artistic side.

4. Start with the largest time events first.  This is the part that is like putting together a puzzle.  This is the puzzle that = your fulfillment so take your time.  Be patient.  Stay with it.  Believe in possibility and happiness.

5.  Share it with us!  We can all use some fresh perspective.  If you save this as a PDF or take a picture you can post it to our FaceBook page.

Tips from a Travelling Yogini

Yoga mat in toe, organic plane snacks along side...uplift your health and happiness this summer while you hit the road for some final adventures before the back to school, fall routine, and change of weather creeps in.

Weather you are the classic ROAD TRIPPER or more of the INTERNATIONAL ADVENTURER you will find these tips help you fine tune your travel.

Personally, I get so full and inspired in my day-to-day life, that sometimes the thought of a vacation intimidates me.  Because I love my HOME life so much, infused with daily practice, good food, and SUE time each and every week, sometimes I forget about how great a vacation can be for the soul.

Loving life is a wonderful gift, but taking a break is still a great health prescription.  Walking away from the computer, the daily pulls of life and officially unplugging, and exploring my more adventurous side is one essential ingredient to my health plan.

I sent my retreat team a little bon voyage text this morning, my international travel buddies, as most often they sit next to me on these big trips to our annual women’s health + yoga retreat.  We have our routine down.  Who brings the avocado, the dark chocolate, the almond butter packets, green drinks, and the nori?

This time, it’s just me.   Some may think I go over board with the super food lunches I pack for ski trips, or the elaborate snacks I take on the plane, but I am always thankful I did.  The truth is, I enjoy the ability to make trips easeful, pleasurable and healthy.

Yes, I am bringing my yoga mat, my own personal stash of melatonin to help with the jet lag (it is a winner), some soothing essential oils, and some raw whey protein shakes incase I get hungry later.

What do you do when you travel? I have some great YOGINI travel tips for you below.  These TRAVEL EASY tips that will enhance the rest of your summer and beyond.

This is my personal variation of a famous John Kabat Zinn quote:

Wherever you go ...there you are, so make the WHERE YOU ARE part great.  It’s the only place you will ever be!! 

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SUMMER'S Travel Easy tips for Health and Happiness

FOODIE SNACKS

Fueling yourself in a satiating and grounding way when you travel will not only enhance your health, but it will also keep your energy good and keep the cranky traveler at bay.

• Bring Food. Take a special trip to the store for travel snacks.  Stock up on easy, portable and nutrient dense foods that you enjoy.  Food such as nuts, dried fruit, avocado, nori, and Justin’s almond butter packs are foodie fuel and an asset for your travels.

• Do a little research.  If you are travelling to a new city or a new country, there is plenty of info online.  Eating more locally and healthful in a new place can be very exciting!  Talk to the fisherman, the restaurant owners, and the local farmers and get the SCOOP.  Tantalize your taste buds with new combinations and ideas with what is available in the area.

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DIGESTION DELIGHTS

 Worried about your digestion?  Many complain about their digestion when on the road, or traveling about.  Don’t despair.  Your digestion CAN adjust.  Try this:

• Hydrating is the number 1 travel tip.   If there is anything that does not agree with you, drinking plenty of water will help flush it out, while also keeping your body hydrated.  Many airports now have purified water refill stations so you do not have to keep using the plastic bottles.  Bring an empty water bottle and fill it up after you cross security.

• Try some flax seed, probiotics, or chia seeds .  Each of these supports your digestion in a different way.  The flax and chia keep you from being constipated, while the probiotics protect your from foreign flora and boost your immunity.  These can all be mixed with water, and taken easily on the road.

• Many essential oils really help with indigestion, and IBS symptoms.  I use the DigestZen from DOTERRA.  DOTERRA makes therapeutic grade oil that is both safe for topical and internal use.  It is soothing and comforting for your traveling belly.

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TENSION TAMERS

Many folks experience plenty of travel tension.  From planning logistics, to leaving home, to lifting off land for air travel, tension unfortunately can create some dis-ease in your travels.  Many of us are uncomfortable getting out of our comfort zones.  Here are a few of my favorite tension tamers for your travel.

• Load up your IPOD with some good relaxing music, chanting, or even guided meditations.  Watch your nervous system unwind as you connect mind and body.

• If you often get nervous or anxious on any particular leg of your trip, pick up some GABA at the local health food store.  GABA is a natural amino acid that feed the GABA neurotransmitter, turning down the stressful anxious part of your nervous system.  For faster relief, purchase the sublingual type.  GABA can be used to help with sleep, stress and even a panic or anxiety attack.  It works within about 20 minutes of taking and is totally safe with any medications.

• Writing about your tension can offer a deeper relationship to “what it is really about”.  So often the first emotion we feel is disguising the deeper emotion.  Journaling can start to unravel the situation and support you in a more fulfilling inquiry into yourself and your stress.

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ADVENTURE ADVOCATES

 “When in Rome…” Going somewhere brings adventure, new ways of being and doing.  Often we are pushed out of our comfort zone and into something that can open our minds into seeing new possibilities.  We may never be the same again.

• Take time each day to pause and check in.  What are you learning from being in this new place.  How can you absorb your surrounding, culture, people through the witness mind?

• Stay centered.  Being centered while on the move is not easy.  Set aside a few minutes a day to focus on your breath and body.  TUNE IN.  A simple practice can go a long way.

• Remember to LET GO.  Travel adventures are unpredictable, spontaneous, and exciting.  The beauty is in the mystery.  The more you can LET GO of expectation, the more you can roll with the adventures completely and have a blast.

AN ENCHANTED WINTER SOLSTICE

The WINTER SOLSTICE is one of my favorite days of the year. WHY?  Why is the darkest day of the year so enchanting you ask? I have been resisting the cold and dark this year,  like never before. This resistance to the natural ebb and flow of the season is new for me.  The returning of the light is a comfort to me, knowing it will start tomorrow eases my mind and heart.

I decided in the past few weeks, after a few ENCHANTING moments with myself - one in front of the fire place listening to Van Morrison on one of the coldest nights I can remember, and a few sitting in front of my sweet sparkly holiday tree in the early early morning - that I would find the MAGIC in the moments of the cold and dark winter nights.

We are on the FINAL descent into the darkest night, tomorrow, and I am READY to birth the sun both around me and within me.  Will you join me??

I often think of the idea of LIGHTING myself up at this time of year, and that is where the work ENCHANTMENT comes in.  How can you be ENCHANTED in your own life.  As the light returns, what do you YEARN for in your life?  How do you want to FEEL in the upcoming year? What are the core desires that you seek to fulfill in yourself?

I invite you to go inward and sit with these questions. Ponder what your heart is desiring and honor both where you are now, where you have been in the past year.  Be sure to include your successes, your completions, and all you have accomplished, as well as the direction you seek in your feeling body.  How do you want to feel?

The magic is always there to keep life full of ENCHANTMENT. The beauty and gratitude we focus on in our lives GROWS the more we focus on it.

May your darkest nights be full of MAGIC, SPARKLE, and WISDOM.  May the rebirth of the sun in your HEART guide you HOME.

Winter Myths Exposed

  How are you feeling??  As we make the official descent into the darkest nights for the next couple weeks, we are also wrought with holiday shopping, family in town, colder weather, and even what some consider the toughest time of year on the immune system.  

I thought it would be a good time to EXPOSE some winter MYTHS for you so you can enhance your darkest days with wisdom and wellness.    Do we REALLY need to worry about our WINTER WELL BEING?  Or our we designed perfectly to match up with the season and its energetics?

Here are some of the TOP winter wellness MYTHS to explore, and then move into the season with GUSTO feeling better than ever.

Myth #1:  Can you catch a cold by getting cold?

FALSE ~ A famous Chinese Medicine saying, "Dress for the season, not the day.", has always been my rule of thumb.  Traditional Chinese Medicine has been around for a long time and it definitely provides some brilliant wisdom.  

Being in the elements poses no problems directly to our health, in fact it is invigorating and energizing to be outside even during the winter.  The only concern is if we are exposed to cold and wind, especially in a few target areas, we are weakened to on coming pathogens.

The wind gate it is often used to talk about the entire back of the neck and upper back. Accord­ing to TCM, exter­nal pathogens enter the body through the wind gate. In other words, we are most sus­cep­ti­ble to envi­ron­men­tal forces such as wind when our necks are exposed to the elements.

Inva­sion by wind can lead to those all-too-familiar cold and flu symp­toms — chills, fever, body aches, runny nose, con­ges­tion, and cough. This vul­ner­a­bil­ity is increased if we also go out­side with damp hair or do other things to impair our immune sys­tem responses (poor diet, inad­e­quate rest, lack of exer­cise, drink too much alco­hol, etc…).

**Cover the back of your neck, find some cozy scarfs to accent your outfits and stay protected!


Myth #2:  How is your mood?  Are folks sinking into the deep dark depression of winter more than ever?

TRUE ~ It is true that people have a harder time with depression in the colder and darker days, but it doesn't have to be the case for you!  WIth just some simple tweeks  you can improve your mood during the winter months!  

The holiday blues or SAD (seasonal affective disorder)?  Does this sound like you?  Try some light therapy, a heavy does of vitamin D, and if it gets unbearable, amino acids such as tryptophan, tyrosine and glutamine to the rescue to boost up your brain chemistry.

Be sure you eat a protein rich diet to build your seratonin, and get enough rest to rebuild and regenerate your energy.  

Find some magic in the darker nights by lighting a fire, slow cooking your dinner, cozying up with your favorite book and tapping into your creative side with your favorite art project.

Myth #3:  Does grandma's chicken soup and homemade ginger tea really do the trick??

TRUE ~ The old wives tales usually have a good story behind them.  This is one of those.  Warm soups and liquids have a direct impact on your immune system by creating a bringing the white blood cells (aggregation) together to fight off infection and help you feel better faster.

These warm fluids can soothe a sore throat, nourish a cold or flu, and warm you up from the inside out!!

Need a recipe?  Click here for the best 24 hour ginger chicken soup this winter...

Myth #4:  Do you really need more sleep during the winter?

TRUE ~ Tired?  The bears like to hibernate at this time of year, and so should you!  You may still have to live out your daily obligations, but it is natural to curl up and snuggle up earlier than in the long summer days.  It is organic during winter to rest more and rejuvenate your life force so you are ready for a zestful spring and summer season.  

Weather or not you NEED more hours of sleep is questionable, but most of us enjoy earlier quiet winter nights and more down time to connect inward.

Myth #5:  Do we have to gain those extra few pounds in the winter?

TRUE ~ It is true that this is a common phenomenon.  We may not get outside as much, or move our bodies as often.  We tend to whole up at home more with food a plenty especially over the holidays.  Is that what you want for yourself?

TRUE.... but not necessary.  Following your hunger cues attentively, doing a New Years cleanse, and being sure to move your body regularly will prevent those winter pounds from creeping on.  

It takes a plan, some good routines, and personal commitment to health and radiance!  You CAN do it.

When the SUN stands still in the SKY - Happy Solstice

Ever since I was a little girl, the summer solstice has been my most favorite day of the year.  Somehow the concept of the most light + the longest day of the year always inspired me.  Living in Canada as a child I remember camping in the Canadian Rockies where it would stay light until after 11pm.  It felt magical.  Today I still honor these prominent celestial holidays.

Along with the winter solstice, we have these two high holidays to mark what we came into the new year with back a few months ago, and how it is unfolding.  How are you continually manifesting the life you want, and where have we forgotten to focus or be diligent with (as all humans do)?  What seeds in your life were planted in the darkest nights of winter and are now growing into full bloom?

Awed by the great power of the sun, civilizations have for centuries celebrated the first day of summer otherwise known as the SUMMER SOLSTICE.  The Celts and Slavs celebrated the first day of summer with dancing and bonfires to help increase the sun's energy. The Chinese marked the day by honoring Li, the Chinese Goddess of Light.

SOL + STICE derives from a combination of Latin words meaning "sun" + "to stand still."  As the days lengthen, the sun rises higher and higher until it seems to stand still in the sky.  I ask you this beautiful solstice day, to STAND STILL and pause to ask yourself the following questions:

1.  How am I living my potential?

We all know life is very precious.  What would it be like to be honoring and celebrating your life each and every day by living your calling?  When we live in the manner of passion and purpose, we have more energy and feel connected to an inner force within us driving us to our potential.  The life force with in us is flowing freely.  We are ignited in our own lives.

2.  Do I feel connected to the earth?

The seasons and the rhythms of nature have a bigger force on our own personal health and inner rhythms than we may realize.  Sometimes, rather than thinking of ourselves as living close to nature, (which is a wonderful way to think), I think of myself as being PART OF nature.  We ARE nature, therefore we are part of it's web.  Living with this in mind, especially on a day like today, the SUMMER SOLSTICE, we can match our rhythms and synchronize ourselves with the expansion of summer.  This can also lend itself to more life force, and an organic quality to how we move through life.  In the summer we are more expansive, active and move with a different pulse than the darkness of winter.  Sync yourself back up this SOLSTICE Day.

3.  Am I respecting myself?

One of the most important ways we can honor our health and well being is through self love.  This means we eat with self love, we think of ourselves with self love and we move in our world with self love.  When this is happening it is a lot easier to give love and act in a loving way towards others.  It starts from the inside out.  When we slow down and listen to our thoughts many of us are surprised at how critical and hard on ourselves we can be.  As the SOLSTICE is the lightest day of the year, I invite you to use it as an opportunity to bring in more light to your life.  Move towards loving thoughts, nourishing your body with love and staying in the light as much as possible.  YOU DESERVE IT!

Having practiced yoga for many years, I still bow to the sun every time I set foot on my yoga mat.  Today I bow, to the light in each of you.

Launch your Localicious Summer + Colorado Localicious Summer Guide

....and Learn 3 secrets that will change your relationship to food for good!

I know many of you have heard the term "localicious" before, the term referring to eating local + delicious.  Some of you may have even explored eating local, buying organic and upgrading your diet to a more healthful, and nutrient dense style.  What you may NOT have heard is how eating local can change your relationship to food and your body.

Here are a few specialized BOULDER NUTRITION secrets that will transform how you THINK about your food from here forward.

These 3 small do-able TWEAKS will transform your summer.

Start now...  REClAIM your health once and for all.

PLUS, click here and --> download your free LOCALICIOUS guide today and you will be ready to ROCK your summer ASAP!

1.  The Secret is in the SOURCE

Have you ever tried a recipe passed down from your mother's Italian grandmother, or made yourself a garden salad that you and your children planted seeds for on mothers day?  Better yet, have you ever watched your child pick carrots from the local community garden and then smack their lips and open their hearts in joy?  There is something very magical that happens when we connect with our food, the places it grows, and the love that goes into it.

There is no mistaking that a current lack of connection is a primary root cause to our countries health and obesity issues.  When we buy the majority of our food in vacuum sealed bags, large wholesale quantities, or eat fast food on the run - we lose the connection.

The food-heart connection is one secret that permeates many layers into your relationship with food.  This connection literally can shift OVER EATING, BINGING, and EMOTIONAL EATING patterns.  Eating local is a wonderful place to start.  When you sit down to a meal full of a heart connection to your plate, a totally different savoring occurs.  Just like the age old Italian grandmother's recipe, eating local allows us to treasure, enjoy and feel the love being passed down from our forks to our fondness.

2.  LOVE your Farmer, LOVE your self

The organic farmers of today remind me of good kings (or queens).  They rule the land with care, they nourish the people of the kingdom (community) and they ensure good health for all. Good kings ward off the evil villains (a.k.a. Monsanto) while protecting the lineage and age old traditions for generations to come.  Sound familiar?

Loving your farmer provides a vital link between eaters and the importance of protecting our precious farmland.  Loving your farmer directly translates into self love with every bite of fresh local food that nourishes you directly down to a cellular level.  Famers love support from the local community and YOU feel supported by your own health choices.

3.  Eating for a GREATER CAUSE

Just like anything we do, when we do it in service, it juices us up and raises our vibration.  Running a race for a cause, buying concert tickets to raise money for a global mission, or eating to support the health of our communities raises the COLLECTIVE vibration.  When every bite has meaning and passion, we then have more pleasure and gusto with our food.  Truthfully, it is more ETHICAL to eat locally.  In addition to being fresher and riper, the food hasn’t cost an ecological fortune in fossil fuels coming across the continent.  We are making an impact with our food choice for a happier planet.  Eating for a greater cause changes the dynamic between you and your plate.

YOU can do this!  The Free Download-localicious summer guide will help you to navigate your recipe book, cruise your kitchen, the local section of the grocery store and local farmers' markets with confidence.  Make this summer a localicious movement that changes your health and relationship to every bite.

Bring Home the Juicer- Expert tips about Juicers

Juicing is a great way to cleanse your body and your mind so don't let buying a juicer stress you out or slow you down.  I don't think there is a "best" juicer on the market but I can give you a few tips so you can decide which fits your needs.  I prefer and use almost all the Breville products.

• Best Overall- Breville Juice Fountain multi-speed: Select from five speeds to handle everything from delicate fruits to crispy vegetables.  This high powered juicer is easy and clean up and produces juice very quickly not to mention it's good looking stainless steel body.  SShhh...It's on sale now at William & Sonoma 

• Best Budget- L'Equip mini pulp ejector: This is a wide mouth juicer that gives you delicious juices quickly.  It is convenient and easy to use.  L'equip mini pulp ejector is available at Target and Bed Bath and Beyond.

• Best Versatile- Omega: Although this juicer looks scary it is very versatile and great for juicing vegetables.  It's low speed retains the highest nutritional value of the vegetables and can be used to make nut butters and other fun snacks.

• The Ultimate Guru - Vitamix: This is a high-end commercial blender that can be used to make fantastic juices, smoothies and soups very quickly and well the truth is this is the easiest to clean up.  Sometimes I will use the vitamix then run it through the juicer for a cleaner, smoother, taste.  You can save 20% off by using the Bed Bath & Beyond Coupon. Visit https://secure.vitamix.com/ for purchase details.

If this is your first go with a home juicer, I recommend starting with a centrifugal juicer such as the Breville.  It can handle a majority of fruits and vegetables in a quick amount of time and easy to clean up.  Have fun juicing, and finding your health and vitality right in your own kitchen.

Special Gift ~ Juicing Recipes to try ~  Get Juicy with Boulder Nutrition

Happy Spring!

Celebrate Life!

"Become more and more innocent, less knowledgeable and more childlike. Take life as fun - because that's precisely what it is!"   Osho. This new year is truly feeling like the year to lighten up, let go of the seriousness and bring more fun into our lives!  More than ever, I have been hearing the "need to have more fun" as an important and common intention being set by my friends and family this year, and I'm all for it!

Lets have more fun! Lets celebrate more often, lets dance, skip and sing! Lets be true expressions of ourselves in every way!  It is extremely important to incorporate in our lives the things, actions and people who make us feel happy and give us fun, and to find ways to make our day to day tasks more fun and pleasurable.  It is so easy to slip into a daily pattern and routine that can soon become robotic, lifeless and empty of joy and fun.  Life then becomes serious and we forget how to  have fun.

We also forget what is fun for us. The things that were fun a day, week or year ago may not be fun for us now. Maybe it's time to try an anusara yoga class instead of going to your flow class every week, or it's time to eat a blissful bowl of steaming oatmeal with grated apple, walnuts, brown agave syrup and almond milk instead of toast or cereal for breakfast.  By exploring the new you and the feel of the new year, you can find what truly is fun for you.  Is it time to plan a trip to a foreign country, or learn a new language? What is fun for your best friend may not be what is fun for you. Would it be fun for you to go out salsa dancing on a Friday night, or groove to your favorite cd while passionately cooking a candle lit dinner at home?  Re-ignite your passion for life by exploring all the possible ways to incorporate and intrigue fun in your life.

This is your year to glow, sparkle and shine from the depths of your  yearning soul outward into each dark corner in your life. So let loose! Explore, inspire and re-create fun in your life.  Get to know the authentic you, and express your beautiful being in every way that is fun for you.

If you are interested in joining a group of women supporting each other in creating more joy and passion in your life please visit the link below!

In Health

Sue

http://bouldernutrition.com/pillars-of-womanhood