WINTER REFLECTIONS

The darker, cold days of winter invite us to slow down, go inward and to reflect. With our feet firmly planted in the present, we embrace being more than doing. Our movement is more internal than external. This is time to compassionately observe the results of our year’s actions in body, speech and mind. Quietly gazing into a fire during the longest nights of the year dispels judgements and fear, and summons our spirit as we spend time learning something of ourselves, remembering what nourishes who we are and considering what does not, and wondering what is our unique purpose relative to all we are bound to.

Chinese Medicine understands that life occurs within the cycles of nature - within and without us - in constant motion. This winter, it is my pleasure to offer guidance related to seasonal self care as well as questions for reflection. I encourage you to journal and take your time with your answers. Let your thoughts flow free. Walk away from it for a while and come back to it on another day. Be honest, not judgmental. It is also helpful to ask those who know you best the same question about you. Sometimes the answers are much different than you think.

As you consider these questions and read, in bold, the most recent weekly reflections, you will gradually come to recognize certain energetic tendencies that bring you closer to or further from your center which is very different for each of us. I offer private and group Constitutional Consultations where you will discover a deeper sense of your nature and with it, a better understanding of how to move through challenges whether of body, mind or spirit. It is my hope that, with spring, you will become renewed.

For anyone who has questions, wishes to share or comment, please feel free to email me. I never share your information. As similar themes arise, I will discuss them in the following weeks. I also encourage you to read my MUSING on Winter Wellness.

WINTER WONDER (WEEK 10): HOW WOULD YOU LIKE TO BE REMEMBERED?

What are you willing to die for? What would you do for free? Who do you worship? Who do you blame? Who do you need to forgive? What happens to you after you die? What is the value of suffering? What are your blind spots? What do you most fear?  Who or what is holding you back?

WEEK 9: WHERE IN THE WORLD ARE YOU INTERESTED IN TRAVELING TO OR LEARNING ABOUT?

What foods do you enjoy from other countries and/or cultures? What traditions have you learned from other cultures? What languages are you interested in learning? Where would you NOT want to travel to and why? From how many different countries can you describe the differences and similarities of common traditions (wedding/funeral/food/etc.)? What world are you creating for your and/or another’s great great grandchildren?

WEEK 8: WHAT DO YOU LOVE MOST ABOUT YOUR PARTNER OR SPOUSE? YOUR CHILDREN? FAMILY? BEST FRIEND?

Who do you want to spend more time with? What relationships are you happy with? Which relationships are you neglecting? What would your partner/spouse/child/friend say is most important to them and how do you support them? When was the last time you cried and why? Are there any toxic relationships that you need to remove or friendships that you miss? Whose opinions do you value most and why? What does self love mean to you?

WEEK 7: WHEN YOU FIND YOURSELF IN CONFLICT, WHAT DO YOU DO?

What bad habits would you like to get rid of? What steps do you need to take to make that happen? What confrontations, if any are you avoiding? What dis you say YES to this week/month/year that you probably should have said NO to? How can you step out of your comfort zone more?

WEEK 6: WHAT SEASON OF LIFE ARE YOU IN RIGHT NOW?

What are your top priorities now? How do you feel when you first wake up? What takes up the majority of your time? What thoughts distract you from peaceful sleep? What do you most love about yourself? How do you care for yourself?

WEEK 5: WHAT ARE THE FUNDAMENTAL ACTIVITIES AND BEHAVIORS THAT EXPRESS YOUR DEEPEST INTENTIONS?

If you could change one thing about yourself what would it be? What is your greatest achievement? What is it about your work that is most satisfying, most frustrating, most difficult, most easy? How do you make decisions? When you experience stress, what happens, what do you do? How do you handle pressure? How do you handle competition?

WEEK 4: WHAT VALUES AND VIRTUES DO YOU MOST ADMIRE IN YOURSELF AND IN ANOTHER?

Who are your heroes in real life? Who is your hero in fiction? What quality do you most like in a woman? in a man? What is your most treasured possession? What do you consider to be the most overrated virtue? What are your most trying dilemmas, conflicts, and contradictions? 

WEEK 3: WHAT DO YOU WANT FROM OTHER PEOPLE AND FROM YOURSELF? 

What circumstances would provide you the optimum conditions for satisfying your needs and fulfilling your expectations?  What do you feel is the particular talent and perspective that you bring to any relationship or endeavor? Which relationships matter to you most? Who looks up to you the most? Who do you look up to? What teams or groups are you a part of? How do you express yourself?

WEEK 2: WHAT ARE YOU MOST GRATEFUL FOR?

What do you desire from life?  What are you seeking to accomplish, create and/or support? Who or what is the greatest love of your life?  When or where were you happiest? What makes you feel energized and refreshed? What do you want from other people and from yourself?

WEEK 1: WHAT IS YOUR MOTTO?

What concept or principle is at the center of your life and how does it motivate you? What five words best describe you? What five words describe you by those who know you best?

BEGIN WHERE YOU ARE

Sometimes the hardest place to be is where we are. Judgments or comparisons may set in. Emotions overwhelm. We might look for ways to escape in substances, behaviors and/or denial in a smile behind which everything is f.i.n.e. (f*ed up. insecure. neurotic. emotional.) Where to start? Begin with love and compassion for yourself, exactly as you are. Compassion begins with oneself and literally means to suffer with. It requires that we not abandon ourself. Only when we are able to understand from where our suffering comes and choose to be with ourselves can we begin to understand another. One of my favorite acupuncture points roughly translates as Guest House. This point reminds us to treat ourselves as a guest of honor in our own life - to do unto others as we’d do unto ourselves. We are divine and natural beings and our presence here at all is nothing short of a miracle. The practice of self love has us be present and mindful of our whole Self, including especially our flaws. We may identify habits or thought patterns we are drawn to which do not esteem our Self. These moments are gifts where we can re-think or re-cognize our thoughts, words and actions; or perhaps we begin to wonder more deeply. Self love accommodates authentic living from the inside out and serves our capacity to change. Gratitude reminds us of the beauty of where we are, who and what surrounds us, and what is important in this moment.

ALL DETOXES ARE NOT THE SAME

There is no one right way. There is just your way. The more we learn about and get to know ourselves, the easier it becomes to find our center when we get out of balance. Sometimes, a specific individualized physical detoxification strategy is necessary. Sometimes more of mental-emotional cleanse is the best approach. Other times a technology retreat is the best choice. Often a combination is needed as we embrace ourselves as physical-mental/emotional - spiritual humans being. How we feel inside our body and the words we use about ourselves are good place to start.

We are exposed to countless toxic chemicals in our foods, water, textiles, and air and ether in the form of electromagnetic fields that connects us to our wireless world. Every system of the body is affected from tissue damage to sensory deterioration.

My Spring Wellness program will not only have us take a closer look at our own choices relative to our environmental toxin exposure from politics and farming to various detoxification methods. For you own individual program, I encourage you to book your session early!

WINTER IS ABOUT WILL

Winter is represented by the element of Water. Like a seed, it contains both the potential for growth and the continuity of life. This is why it is considered the foundation in Chinese medicine and corresponds with the Kidneys from which we derive not only our physical reproductive ability but also our mental capacity for our motivations and ambitions. This is the nature of our Will.

When our willpower is strong, we are determined, resourceful and prudent. When this energy is weak or imbalanced we may feel apathetic and powerless on one hand or unsettled and unrelentingly driven on the other.

Winter is a time to be quiet and still not only to give ourselves time to rejuvenate and reflect but to do these things for the purpose of clarifying our own sense of fulfillment.

HEALTHY GUT, HEALTHY YOU

Nearly every traditional culture consumes fermented foods with distinct textures, flavors and aromas. Eating a rich diversity of pickled and fermented foods on the daily contributes to building a fulsome gut microbiome, critical for immune health. The idea is to get a range of probiotics, rather than just a few. Of all the probiotics that have been studied and proven beneficial, only a very small fraction has been named. Fermented foods not only help to balance the gut microbiome with antimicrobial properties, they promote digestion and regularity in elimination. Some, like fermented sauerkraut or kefir, actually improves the nutritional value of food. Show me a healthy gut and I will show you a happy mood. This is because chronic dysregulation in the microbiome leads to an inflammatory state which can lead to anxiety and depression. When the gut-brain axis is humming along, not only is our mood improved but our cognitive function is as well. There is more to fermented foods than probiotics. These foods offer myriad of chemical processes due to the range of bio-active compounds within them.

The key to getting the benefits of fermented foods is in eating them consistently and in variety. Include all fermented vegetables, yogurt, kefir, sauerkraut, kimchi, tempeh, miso, natto, sourdough, kombucha, and pu-ehr tea are some examples.

When to AVOID fermented foods:

It may be necessary to stay away from these foods if there is any histamine intolerances, mold illness, or chronic inflammatory conditions.

WINTER IS ABOUT LISTENING

As plants descend energy to their roots, animals thicken their fur as water frosts and ices, the apparent quiescence of winter’s energy serves to concentrate energy for gestation and germination in spring. Seeds and bulbs require a period of cold slumber for this very purpose. Hibernating animals live from their reserves.

Winter is represented by the element of WATER which corresponds to our genetic constitutional energy in Chinese medicine. Just as water is the primeval requirement for life, our constitutional energy is the deepest Essence of our nature that holds the germ of our being linking us to our ancestors and the source of our future growth. Like the impossibly quiet walk on the winter snow that insulates life, where all we hear at first beyond our own footsteps is perhaps the wind and the creaking of branches, understanding our constitutional innate energy requires us to listen deeply to ourselves to hear what stirs us and what motivates ourselves.

When we are still and silent, we first hear what is the loudest - our own movement or the sounds of what happens when our movement stops. We might sense our body’s ache or pain, we might hear our mind race or our spirit cry. It is this very deep energy that roots and anchors us. Don’t panic. Listen. Breathe.

STEELHEAD RULES!

Technically trout, though part of the salmon family, steelhead has the same rich color as salmon and boasts a delicate flaky flavor. Those in the know choose steelhead over salmon which is often overfished, for its beautiful taste and richness in omega-3 fatty acids.

GRACE

We all know that food prepared with thoughtful attention and love is much more easily digestible and nourishing than the same food which is not. Grandma’s (fill in the blank) is the best of what it is because she made it along with all the love and memories wrapped in its experience. Asian food is served in bite sized pieces because all the care put into its preparation not only respects the food but deeply respects the person consuming it so there is no further need to work or cut it. Each bite is a thoughtful gift. Tear and share breads and the idea of “breaking bread” respects community as fundamental to eating just about anything at all. The prayers and offerings given before and after harvests and hunts acknowledges human’s utter dependence on and relationship to the earth. Our own native Americans showed respect by moving from place to place to allow the earth to heal after a time. In whatever form, a humble action of grace obliges and sustains our interconnection.

The power of grace comes in the recognition that it is unmerited. That is to say, when we remember the fact that the earth, unbidden, nourishes all creatures in every way it can be meant, we think more deeply about our relationship to our food, each other and the earth.

VITAMIN C

If there was ever a season to understand the importance of vitamin C, it is without a doubt this pandemic winter. Necessary for the proper functioning of our immune system, this vital nutrient assists the repair of body tissues, absorption of iron, and the formation of collagen to name a few processes. It’s found in abundance in pomegranate, citrus, kiwi, berries, broccoli, sweet potatoes and leafy greens.

(from) Cold Poem, by M. Oliver

Maybe what cold is, is the time
we measure the love we have always had, secretly,
for our own bones, the hard knife-edged love
for the warm river of the I, beyond all else; maybe

that is what it means the beauty
of the blue shark cruising toward the tumbling seals.

In the season of snow,
in the immeasurable cold,
we grow cruel but honest; we keep
ourselves alive,
if we can, taking one after another
the necessary bodies of others, the many
crushed red flowers.

THE LIGHT OF THE MOON

Maturity requires time in lightness and in dark. We need both in order to see. Our eyes are referred to as the sun and moon in Chinese medicine. What might begin as a rebellious phase, a traumatic event or even moments of self-doubt finds its purpose in our radiance within. Even the light of the moon depends on the sun. Refusing to acknowledge either blinds us to possibility.

Chronic self-doubt is an invitation to reflect upon “negative” events and re-frame them to see the “positive” consequences. Low self-esteem is an opportunity to connect with those who know and love us to help us see things from another perspective and practice self acceptance. Rather than focusing on worst-case scenarios, choose to wonder about what happens if things go ‘right’. Recall times when you risked rejection and it paid off.

Consider your core beliefs that underlie your fears of rejection. What evidence to you have to prove that this belief is true? Is this evidence founded in fact or is it a story you are telling yourself? What evidence do you have to disprove this belief? How does this belief make you feel? What do you gain from continuing this belief ? How would you rather feel instead? What new belief can make you feel this way and what would it enable you to do? Now how likely are you to pursue what you want? These are the questions that help you to reframe your beliefs.

NOT JUST SILENCE, STILLNESS

Silence gives us time to reflect which leads to a deeper sense of well being, but during a pandemic quiet time competes with digital distractions and all manner of stress. True reflection requires stillness as well as silence. Quietude in mind and body allows us to connect with something bigger than ourselves. It is grace instilled. When was the last time you were stopped in your tracks, surprised by the beauty of a moment?

Begin by being in the present - no noise, no tech. Give yourself the space to BE in solitude. Daydream, find gratitude for who you are and all the positive things in your life. Compulsive thinking is a habit. Make learning to be present in the moment a habit too, whether you are meditating or simply sitting in stillness. Focus on the richness of this moment - what natural sounds do you hear? What man made sounds do you hear? What sounds do you hear from deep within? What are your favorite sounds?

WHAT ARE YOUR JOINTS TELLING YOU?

If you notice stiffness and swelling in your joints when the weather is cold and damp, especially as we move towards the end of winter it is time to pay attention. In addition, long standing lung and bronchial congestion, constipation or intestinal issues contribute to the chronicity of arthritic conditions. Arthritis is inflammation of the joints which, left unaddressed eventually leads to changes in joint structure. Arthritis doesn’t happen overnight but over a longer period of time. Food allergies as well as long term NSAID or aspirin consumption inhibits the body’s ability to repair collagen structures.

Joint and connective tissue strength can be greatly improved with changes in lifestyle as well as diet with a focus on exercise, enemas, baths and specific nutritional measures to re-balance minerals, hormones and fluids. From an Eastern perspective, it is also important to address emotional considerations, particularly longer standing suppressed resentments or fixations.

Acupuncture and bodywork including essential oils and stone medicine are excellent modalities to encourage balance and healing.

YOU ARE YOUR OWN SUPERPOWER

Gratitude can be found in the most unlikely of places. Sometimes it’s found in what appears on the surface to be the worst of tragedies that, in reflective hindsight, one wouldn’t wish to be changed. There are times when throwing in the towel is the most beneficial choice and other times perseverance is the answer. Re-evaluating decisions made is not the same as failure. It means there is another, more authentic path to follow.

If you notice how you feel during any activity that seems worthy of your time and attention, and it brings you to a place of deeper connection and fulfillment your values are likely resonating. Of course doing things that are satisfying and exciting may still come with challenges, in which case persistence may pay off. But time, and pandemics, seems to bring changes in beliefs where by things and people that no longer reflect our values must fall away or change in some way. Whatever you choose, trust your very own personal specific intuition that emerges from a deep sense of knowing your own heart and soul. Quiet the circular thinking of a busy mind and listen to that still small voice from within often found in meditation, music, a workout, art or nature.

The virtue of Water is TRUST

RETHINK LUXURY

There was a time when the richest people were those who could wear their finest clothes and carry all of their riches in their two arms with the understanding that what you bring to your heart is what you treasure. Anything beyond this point was considered excess, rooted in the ideas of debauchery and strain. That is to say, that whatever could not be fully taken care of in ones arms became a burden and a means by which one could easily be carried or seduced away from ones true heart. The remedy for this was, of course to give excess away which also served to strengthen good will, communication and the interrelationships which functioning communities are founded on.

During this pandemic when many of us have spent a lot of time at home, perhaps with the opportunity to reacquaint with those objects that make your heart sing. Perhaps there are those things too which, upon deeper reflection, might find a more treasured home elsewhere.

EVERYBODY POOPS

We have hundreds of species of bacteria which makes up our own particular microbiome in our gut. No two people have the same combination of bacteria. A well functioning digestive system has a vast and varied combination of bacteria, some beneficial and others relatively more harmful. What is key is the balance of varied symbiotic species that makes for a healthy microbiome. A history of antibiotic use is one way this balance becomes disturbed. But what we choose to eat also affects which bacteria thrive. Eating fermented foods, whole fresh and organic foods feeds the beneficial bacteria to boost metabolism, control our digestion and overall gut function. When we eat empty calories of processed foods, sugar, alcohol and the like, harmful bacteria thrive to produce toxins and gas which causes inflammation, bloating, gas, weight gain and furthermore exacerbate chronic conditions like diabetes, inflammatory as well as mental states.

If you are not eliminating at least once a day, you are likely constipated. If you really want to understand your digestion, I like to recommend doing what I call a “transit” test. Eat a large serving of cooked beets and see how long it takes for the red color of the beets to show up in your stool. An average transit is roughly around 8-12 hrs. Anything far beyond this calls for action.

In addition to increasing hydration, consider increasing foods that improve gut function and boost detoxification pathways such as those rich in vitamins A, B, C and antioxidants as well as the phytonutrients found in Brussels sprouts, cauliflower, bok choy, cayenne, cilantro, ginger, kale, lemon, parsley, rosemary, watercress, eggs and sea vegetables like kombu. For ten days, choose to eliminate sugar, processed foods, refined and processed vegetable oils, alcohol, caffeine, gluten, dairy and grains. For those with chronic health conditions or addictions, please do so under the guidance of a health professional. Then do another transit test and experience how you feel.

WATER IS ESSENTIAL TO LIFE

It sounds obvious but as Winter is represented by the element of Water, let’s dive deeper.

Every cell is regulated, monitored and dependent on an efficient flow of water. It is the adhesive that bonds the architecture of our cells. When we drink enough water, fluid retention decreases and gland and hormone function improve. Water regulates our body temperature, maintains our equilibrium and helps the liver do its detoxifying work. Water carries every nutrient, mineral, vitamin, protein, hormone and chemical messenger in our bodies to its destination. Water allows for the efficient function of proteins and enzymes which contribute to healing. Water cleanses our internal organs, helps to eliminate toxins from the bloodstream, lubricates our tissues and keeps our brains sharp.

On average our body needs about three quarts of water replacement daily; more than this during the warmer weather or when water is lost to sweat or grief (tears) or stress or chronic inflammation. If we wait to drink only when we are thirsty, we are merely playing catch up. Thirst, is controlled by the hypothalamus in the brain which, like sleep and appetite/satiety, turns off once we have had enough for proper function. This is why the best way to hydrate is to drink 2-4 oz of water throughout the day rather than a lot at once. Mineral water from a natural spring has varying mineral content. Unsweetened fruit or vegetable juices as well as herbal teas, water infused with electrolytes or liquid aminos may be included as replenishment. Coffee, tea, soda, alcohol and milk have dehydrating and/or diuretic effects.

Drinking too much water can have adverse effects by depressing electrolytes important for energy, pH balance and mineral absorption. Distilled water is de-mineralized and not meant for longterm use.

please say NO to plastic bottles!

LET YOUR RHYTHM MOVE YOU

Have you ever stood upon the ocean shore, eyes closed, and been hypnotized by the sound of the waves? As natural beings, we each have our own natural cadence which, generally speaking, tends to follow the cycles of day and night through the seasons and the years.  Our breath, our food, our sleep and to some degree our minds, provide the steady drumbeat which then conjures our capacity to flourish, come what may.   When we attune to these deep rhythms, we can more easily attend to the harmony in our interactions and individual expressions.

When any of these is  out of step, we feel irregular, unsteady and disconnected to any sense of flow.  When stress becomes chronic, our breathing literally changes and inhibits digestion.  When we eat on the run, binge or eat sporadically, digestion, respiration and often sleep is compromised.  When we let judgement and negativity highjack curiosity and wonder, our thought patterns own us like a cymbals drowning out a band.  When sleep becomes erratic, our perceptions skew precarious.  

Rhythm is not the same as habit. Habits are unconscious patterns we are used to without question. Sure, we can break a habit that we’ve come to find no longer serves us but we must also pay attention to its underpinnings so that we can eliminate it all together or replace it with something more nourishing. Perhaps during this month of Winter Wellness, you’ve stopped drinking coffee only to find what I call an honest sense of fatigue for a short period of time. The benefit of experiencing this fatigue is that, it is only at this point that you can actually feel your natural energy in order to find your body’s natural sleep schedule and then to choose to honor it.

Only when we are living in harmony with our deeper rhythms, can we move beyond what is necessary to what is meaningful.

PROGRESS NOT PERFECTION

It is only in finding our extremes that we can find our center. Life is neither static nor fascist.

Whatever we are learning - a song, a sport, walking, cooking or meditation, it requires practice. This is the point. Being willing to practice simply means the willingness to show up for yourself and, when needed, to begin again. We fall, we learn, we get up. The goal is in the process, in what we learn and how we experience ourselves along the way.

IT’S NOT JUST WHAT TO EAT, IT’S HOW TO EAT

If we eat when we are stressed, on the run, in front of a screen or are finished eating before others have barely begun, our digestion and absorption is compromised, regardless of how healthful the food is. Physiologically, effective digestion requires us to be in a relaxed state as we sit down to eat.

Some years ago, Duke University came up with this wonderful mindful eating exercise that begins to give us insight into HOW we appreciate a moment and a process, in this case, eating. This is typically done with a raisin, though I encourage you to try this with a food that you enjoy - it could be a piece of chocolate or other whole finger food.

First take the food and hold it between your pointer finger and thumb. Bring your attention to it, if it’s a raisin, as if it were a novel item, imagining that you have never seen one before in your life.

Take the time to observe the raisin carefully - really see it - gaze at it with care and full attention. Let your eyes explore every part of it, noticing its shape, colors, and surfaces. Examine its grooves, where the light shines and shadows.

Rotate and move the raisin between your fingers, continuing to explore its texture. Apply a small bit of pressure to notice whether it is soft or hard. You might close your eyes if that helps you to focus and enhance your sense of touch.

Recognizing this is a raisin, note any thoughts you might have about raisins - any memories about them or feelings of liking or disliking them.

Hold the raisin under your nose, and inhale naturally. With each in-breath, notice any aroma or smell that arises. Bring awareness also to any effect in your mouth or stomach.

Now bring the raisin slowly up to your mouth, noticing how your hand and arm know exactly how and where to position it. Being aware if you are salivating as the mind and body anticipate eating.

Place the raisin gently into your mouth, without yet chewing. Hold the raisin in your mouth for at least 10 seconds, exploring it with your tongue, feeling the sensations of having it there. Notice this pause and how it feels to take some time before eating the raisin.

When you are ready, prepare to chew the raisin. Take one or two bites into it and notice what happens, bringing your full attention to its taste and texture as you continue chewing.

Take time to chew without swallowing, noticing the taste and texture of the raisin in your mouth and how it may change over time.

When you feel ready to swallow the raisin, bring awareness to the sensation so that even this is experienced consciously.

Lastly, notice what is left of the raisin as you swallow and it travels down to your stomach. Notice how your body as a whole is feeling after completing this exercise.

Now take a few moments to write down your reflections on the following questions:

1. How was this experience the same or different from how you normally eat?

2. What, if anything, surprised you about the experience?

3. What did you notice with the raisin (or whatever food you chose) in terms of sight, touch, sound,

   smell, and taste?

4. What thoughts or memories popped up while doing this exercise?

5. What is one tip for yourself that you are going to take from this experience to apply to your eating habits in the future?

WHAT IS MINDFULNESS?

Mindfulness is the practice of being fully present in the here and now, so we are able to experience our thoughts and feelings in order to observe how our perceptions and behaviors are influenced by them. It is a restful state of mind rather than a reactive one. It’s definitely not about achieving some perfect state or escaping reality or stopping thoughts. It’s a deeper listening to and learning about ourselves that allows us to respond with thoughtfulness, kindness, compassion, decision. Growth is a kind of alchemy where a certain degree of pressure and tension meet that part of our nature which is ready to appear. This is simply the yin and yang of it. Some of the most revelatory moments come from those that finds us the most triggered, tense, or struggling with emotions as these are some of the ways our Mind and Spirit are asking us to grow. No one knows you better than you. Ask yourself what is underneath the trigger or tension or emotion. What is motivating your reactions? What would it look like to respond rather than react? What is your spirit seeking to express or accomplish? How are you moved from within? Who are you becoming? The practice of mindfulness exercises our very specifically human response ability. Grow.

THE WONDER OF GRIEF

To be fully present at this moment, is to engage in the deep grief of our time. Certainly, it is quite a thing to contemplate the hole that the deaths of more than 400,000 Americans and over 2 million people worldwide has left. And yet, there is grief even beyond such a preponderance of death into the whole of what’s brought us to this place and how to go on. But, if we are to be humane and willing to respond to what this time is asking of us, we must first begin with genuine courtesy. Only then can we proceed deliberately in the presence of each other.  This doesn’t mean we agree necessarily, clearly many of us do not. But courtesy begins with wonder. And wonder, rooted in curiosity perhaps with heartbreak, is what inspires courtesy. It is time to think a bigger thought than those about Self.

WINTER IS THE SEASON RELATED TO THE ELEMENT OF WATER

Of all the elements, the Sage should take Water as his preceptor. Water is yielding but all-conquering. Water extinguishes Fire. Or, if finding itself likely to be defeated, escapes as steam and reforms. Water washes away soft Earth, or, when confronted by rocks, seeks a way around. Water corrodes Iron til it crumbles to dust; it saturates the atmosphere so that Wind dies. Water gives way to obstacles with deceptive humility, for no power can prevent it following its destined course to the sea. Water conquers by yielding; it never attacks but always wins the last battle. The Sage who makes himself as Water is distinguished for his humility. He embraces passivity, acts from nonfiction and conquers the world.

— Tao Cheng, 11th Century A.D.

BE YOUR VALENTINE

Are you grateful for yourself exactly as you are?

Love is experienced in many ways, some more obvious than others. Self love is not ego driven selfishness, but a peaceful sense of inner stability and mental, emotional and physical health which allows us to be fully present and honest wherever we are. This is the foundation of productive relationships and fulfillment of responsibilities. This kind of self-love leaves plenty of room for compassionate growth born from within. True self worth is neither found by comparisons with others nor standards imposed with harsh self judgements. Love yourself first.

KNOW YOUR WAY

In a peaceful and relaxed moment, write at least nine ways or things you do to ground and center yourself. Also write down when/how you recognize when you have reached a threshold that takes you too far beyond your center.

Knowing your way is rooted in understanding yourself when you are serene and when you are not. The next time you feel overwhelmed, anxious and beyond stressed, choose something from your list. There is nothing wrong in desiring peace and happiness, but in seeking for it outside yourself when these reside within.

WHAT’S YOUR SLEEP RITUAL?

Within our natural rhythms, there is a range of sleep patterns from those who need just a few hours at a time to the slumbering king of the jungle types that function best with many hours of sleep.

Regardless of quantity, quality of sleep is greatly improved with a sleep ritual that begins by eating your last meal of the day at least three hours before you go to bed. In this way, precious sleep time can become detoxifying and restorative rather than spending it digesting.

A few time honored practices to welcome sleep beginning 1-2 hrs after dinner might include:

• essential sleep hygiene where your bedroom becomes a sanctuary - no electronics, completely dark, relatively cool and well ventilated, good quality clean sheets, fresh pjs, flowers to wake up to

• a sound machine for nature sounds or white noise if that is your preference

• a ritual or therapeutic hot bath or body scrub - visit my AROMAPOTHECARY

• a relaxing or sleep inducing essential oil blend - visit my AROMAPOTHECARY

• a dreamy linen spray to scent your sheets as you drift off - visit my AROMAPOTHECARY

• a relaxing sleepy tea blend: combine equal parts of chamomile, lemon balm, and peppermint with just half the amount of passionflower

• a comforting tea blend: rose petals, chamomile, lavender and calendula

• yoga

• evening meditation or visualization

• gratitude practice ending with letting go of the day

  What’s your ritual?

WAKE UP ON THE RIGHT SIDE OF THE BED

Experience your actual world, just as it is along with the gifts right in front of you. Just for 3 days, don’t pick up your phone the second you open your eyes.

As you open your eyes, observe your breath, just as it is. Allow your mind to move with your breath as you inhale and exhale. Notice where your breath naturally settles - in your chest, in your belly or somewhere in between. Notice your state of restfulness. Before you get up, perhaps invite an intention for the day.

Sit up, plant your feet firmly on the floor with all the sensations that come with this. Breathe and stretch as you stand up with intention and even a smile.

Open the curtains and feel the light on your face. Let the light shine in your eyes which is a signal to our circadian rhythm that it is morning indeed and time to shine.

Observe the weather and see what gifts of nature are right in front of you.

Whatever you do, choose to have a wonderful day!

RADICAL GRATITUDE

Gratitude expressed with thought and care is the heart shared. The best gifts are meaningful expressions that might be difficult or often take time to cultivate - consequential words, a song, an authentically hand made thing, a hard compromise, uninterrupted attention, quality time when its needed and when it is not, a smile to a stranger or someone you don’t like, help when its needed without being asked, an appropriately chosen treasured possession that you do not yet wish to part with. Such unconditional, unexpected acts are light, held.

INFLAMMATION OVERLOAD

Understand that miracle that you are. Trillions of physiological processes are happening within us every second. The inflammatory process is one of them. Inflammation is part of our body’s natural immune system in action to fight off pathogens and infections, heal wounds and combat short term stress when these things occur. Anything that causes inflammation will, in turn not only cause some degree of insulin resistance as part of the process, but encourage stagnation and, ultimately pain. Eliminating foods that cause inflammation such as sugar, refined and processed carbohydrates, trans-fats, artificial sweeteners and gluten to name a few gives our bodies a chance to rebalance. Many of us have simply gotten used to living with chronic inflammation and chalking it up to “age” or “life” or not even recognizing discomfort as it is happening. Don’t panic. Attend to what the body is saying, perhaps screaming. Choose whole foods rich in omega 3 fats such as steelhead trout, mackerel and salmon, grass-fed beef, lamb and free range chicken, eggs, chia seeds, hemp seeds, flax seeds and walnuts. Spices such as turmeric, bay leaf, cardamom, black pepper. Dark leafy greens, berries and pomegranate, and non GMO tofu or tempeh. For ten days, treat your body as you would an honored guest. Then listen again.

ON SEAWEED

Consider that our blood contains all the minerals and trace elements fo the ocean.  Seaweeds are superbly mineral rich and just a little goes a long way.  The naturally cooling salty flavor of seaweed detoxifies, softens hardness, moistens dryness, transforms phlegm and mucous conditions, alkalizes the blood and alleviates stagnancy. This is why seaweeds have been used for centuries in China and Japan to help eliminate high blood pressure, high cholesterol, certain pain and tumor conditions to name a few.

While the very cooling nature of seaweeds is exceptionally helpful for those with excess heat conditions 2-3 times a week, seaweeds should be taken in even more moderation or avoided by those who have weak constitutions or cold conditions.

WHEN SUGAR TAKES OVER

There are about ten teaspoons of sugar in one can of coke and the same in a pint of ale. There is about one teaspoon of sugar in one oreo and in a tablespoon of ketchup. There is over 4 teaspoons of sugar in most cups of flavored yogurts. A 2009 study by published in the Journal of Food and Addiction proved that sugar was eight times as addictive as cocaine. Rats preferred the equivalent of a Diet Coke (with sugar substitute aspartame) to being shot up with intravenous cocaine. Studies show that sugar lights up the ’reward’ centers of the brain like the July 4th sky and, over time, dopamine “pleasure” receptors decrease so more and more sugar is needed. Added to this physiological addiction, the dysregulating and toxic effects of sugar along with the withdrawal from it, there is no wonder how this easily becomes a shame spiral. Yes, sugar is physiologically supremely addictive! It feels so difficult to quit sugar when one is used to its daily consumption because this is when biochemistry has literally taken charge of your brain, hormones, weight and mood. When sugar takes over we think about food as reward and punishment. If this rings true, it’s time to change the way you think about food, come to understand what is actually nourishing and to practice wellness as a choice that makes you smile.

THERE WILL NEVER BE ANOTHER YOU.

Social media dysfunction has led to, among other things, an unfortunate culture of comparison that is based on surface appearances and the completely inaccurate belief that there is one way to be, look and have. The beauty of the world is found in its rich diversity and the balance between various species. The history of religious wars alone reveal what happens when the many give way to the one. Now more than ever, nature is showing us in grim detail what happens when one piece of the ecosystem is lost. You are needed.

Inherent in every life are obstacles and conflict. Hurdles and rejection is part of what makes us ourselves. Tension is a fundament of growth itself. The seedling needs the weight of the soil to grow. What holds us back or pushes us in another direction asks us to reassess our motivations and desires. Such contemplation roots us further in our authentic selves and ultimately makes us more flexible in our growth and offer new perspectives.

GURU BABIES

Chinese Medicine reminds us of the movement of digestion. We have an adage that says, when the stomach is full, the large intestine is empty; when the large intestine is full, the stomach is empty. This is easily witnessed in babies who spend their days sleeping, eating and pooping. When we were babies, shortly during or after eating, we poop. This is part of our natural rhythm. We inhale. We exhale. We receive nourishment. We eliminate waste.

Generally speaking, when our gut is efficiently functioning, we are eliminating just about as often as we are eating. Of course this changes with each individual along with the foods that one is consuming, the amount of hydration and exercise, state of relaxation and sleep.

Foods that support detoxification pathways such as the dark leafy greens, broccoli, Brussels sprouts and cauliflower, ginger, lemon, onion, parsley, rosemary, sea vegetables such as kombu and arame, as well as eggs benefit elimination. Incorporating foods which improve gut function such as fermented high fiber foods enhances digestion and elimination further. While predominantly plant based foods give us the phytonutrients we need to boost detoxification pathways and improve gut function, high quality protein is key to balancing blood sugar. Eating organic meats, fish, tofu, tempeh, nuts and seeds greatly reduces cravings which come from empty calories of processed foods.

CINNAMON

INDIVIDUAL WINTER WELLNESS CONSULTATION: REFLECT + RESTORE + RESET

Wellness is a daily practice of honoring the body, the mind and the spirit. Whether you would like to dive deeper to encourage healing, learn how to break the cycles of cravings, take proactive steps to support your immune system or improve digestive health, each 50 minute virtual session is tailored to your individual wellness goals. Sessions include a constitutional assessment, therapeutic Chinese medical dietary recommendations and guidance so you can discover what truly nourishes you.