We are in the belly of the beast! Today is a below zero day and the temperatures are going to just keep dropping throughout the week. What better time to send out a newsletter about how to create your own at home retreat.

Since we are in the Vata season; cold, dry, dark, windy, we may find ourselves with these qualities. Dry skin, cold, unfocused mind, bloating, constipation, depressed , anxious and possibly having difficulty sleeping.

What better way to bring our body and minds back into balance then to have some fun relaxing self treatments.

Depending upon the time you have, pick and choose what sounds good. If you do nothing at all, at least look at the food recommendations and move toward implementing these. 

First; create a sattvic or peaceful place somewhere in your home. Pick a place that is warm, away from house traffic and place flowers, plants, pictures, healing stones, candles, essential oil diffuser, comfortable chair, rug, meditation pillow, or anything that brings you joy. Come back to this place for your asana - yoga practice, pranayama - breath work, mudras - hand gestures, meditations, abayanga - self massage. Keep reading below!

A Personal Retreat: How to do it.

You could pick a Saturday and Sunday, or any day or evening. Following would be a schedule for you to do; all of it or pick what you like.

• Wake at 6am, upon waking make a cup of warm water with a splash of organic lemon juice and an optional bit of honey.
   
• Take another cup and put your sesame oil (see attached for abayanga) to warm. Rinse the nose with a neti pot and use a tongue scraper, brush your teeth and use the bathroom.

• Do your abayanga - self massage, then put an old pair of comfy clothes on. Sit and use the 7 min grounding meditation (link below) or do your own meditation for as long as you like. You could also listen to an iRest recording, but stay here for about 20 min. You could use the mudra at this time. You could also do pranayama - alternate nostril breath (link below).

• Take a shower and put some clean comfy clothes on. 

• Make some stewed apples with cinnamon and cardamon with a ¼ of a chopped banana.

• While enjoying your breakfast, do so mindfully, with out the tv, radio or other distractions. Give thanks for where your food came from and who made it possible. Notice the texture and taste of the food and also notice how its making you feel.
   
• Take some time to read, write, or do some art, let your creative juices flow.
   
• If you have an asana -  yoga postures practice do that at this time.
   
• Make your lunch and dinner using whole cooked foods. Choose foods that are sweet (sweet potatoes, carrots, all colored veggies) most grains, ghee, avocados, fresh yogurt (non sweetened) eggs, lean meats (if needed). Use warming spices: mustard seeds, fenugreek, cumin, pepper. Avoid all processed foods. Drink herbal teas, or warm lemon and ginger water.
   
• Make the day special, go to a museum, take a warm epsom salt bath, take a nap, whatever sounds good to you. 

Its nice to journal and perhaps reflect on these questions:

1. Imagine what you want most out of your life. 

2. What does that look like?

3.   What is one action you can take to move in that direction?

4.   Are there obstacles? 

5.   What does your body want?

6.   What does your body need?

7.   What are you most grateful for in your body, mind, life, work, relationship?

Our lives get so busy and often we neglect ourselves. So take advantage of this cold, dark winter and go inward and discover some new things there. 

If you’d like to create a more personalized Yoga practice, feel free to contact me. I would be happy to help.

Namaste,

Lisa