Word of the Year: Intention Setting Journal Prompts

If the energy of your past year could be encapsulated by one word, what would that word be?

What were your big wins this year?

What were your small wins this year?

What were your challenges this year?

For every challenge on your list, write down a lesson, tool, or gift, that your challenges have offered you this year.

What do you need to shed or leave behind from this past year?

Who were the most integral people in your life this past year?

How did these people support you, teach you or help you to grow?

What health, wellness and fitness practices were most beneficial or enjoyable for you this year? 

What health, wellness and fitness practices practices were the most challenging or perhaps detrimental?

With that in mind, what are your health intentionsfor this coming year?

What are your career or vocation intentionsfor this coming year?

What are your personal intentions for this coming year?

Keeping these goals in mind, what is one over-arching intention you would like to set for this coming year?

What is one small thing you are manifesting for this coming year?

What is one big thing you are manifesting for this coming year? Make it something realistic to manifest within 6-12 months. 

At the end of this coming year (2023)— when you look back at your life over the last 12 months — what is the ONE thing you want to have accomplished or maintained commitment to?

Brainstorm 10-20 words that encapsulate the energy that you’re calling in to your coming year. Reflect on those words and then choose one word that reflects the overall intention you’d like to set for this coming year. This is your “word of the year.”

The Embodied Women's Project- A Reflection.

Last year, as part of my role at Edinburgh Community Yoga I got to take part in an amazing 10 week journey of embodiment. The Embodied Women’s Project was a 12 month collaboration between Edinburgh Community Yoga, Womanzone and The Self Harm Clinic in NHS Lothian funded by The Queen’s Nursing Institutes Catalyst for Change Fund and has been an exploration of connection, relationships and present moment experience. 

Successfully weaving together body based self-awareness practices, relationship building and nature based activities with current approaches to trauma recovery, we piloted a 10 week, co-created program that fully embodied what it means to be trauma aware and responsive. The project drew on prominent theories of trauma established by Bessel van der Kolk’s research and Judith Herman’s 3 Stages of Recovery, using non-traditional therapeutic approaches to supporting people with complex trauma.

The intention of the project was to reduce social isolation, increase interoceptive experiences and create safety in groups and relationships, all key elements of trauma recovery. What we discovered along the journey was something much deeper. 

We met weekly and activities included walking in nature, meditation, equine therapy, visiting community gardens, arts and crafts, music medicine, exploring menstrual cycle tracking, cold water swimming and community cooking. There was more of an emphasis on having fun: a group of women coming together with shared experiences, venturing to new community spaces, trying unfamiliar activities, all the while supporting each other, safely led by facilitators.

Embodiment means to make something visible. Exploring our bodies, having an awareness of physical sensations, beginning to recognise what is arising so that we can make choices that suit our needs. 

Making something visible, by its very nature can bring with it vulnerability. During one of the sessions a group of us got to experience cold water swimming. We made our way to a local beach, where we were welcomed by a certified swim coach. Cold water and wild swimming, in it’s nature can be a vulnerable activity. Navigating our anxieties, trepidation and excitement with the practicalities of undressing on a public beach, wearing swimwear and entering the sea in Scotland is exposing. But the connection, kindness, support and attentiveness I witnessed during this practice was one of the most beautiful experiences of the whole project. The collective courage, compassion and understanding was inspiring. 

As with all funded projects, time was made for reflection. We encouraged reflection at the end of each session through meditation and journaling, and we then came together as a group for some collective, creative reflection. When asked to share five words or phrases that summed up the Embodied Project, an array of views came forward. 

“‘Change, breathe, celebrate your strength, blossoming, togetherness, grounding, possibility, support, kindness, solidarity, empowerment, liberated, community, curiosity, whole body learning, connection, fun, inspiration, friendship, confidence and self assurance’ ”

The 10 week pilot project has now finished, but the experience stays with me. Co-leading this project with Lorraine from ECY, alongside an amazing team of therapeutic workers and a fantastic group of women has been an absolute privilege.  This valuable, progressive approach to working with mental health and trauma is something I've been passionate about for many years. It was life saving for me at one point, and now being able to share these tools, experiences and practices with others, using a trauma informed peer approach, is a dream come true. 

A huge thank you to ALL who made this project possible, it has left me hopeful for the future of mental health and trauma recovery within Scotland

“‘As human beings (not human doings) we long to come back to our senses, to experiences that allow us to feel a connection with the world.’ ”

— Participant

Co-created Peer Yoga- Guest Blog for Health in Mind

When I’m not teaching yoga out in the community, you can find me at the beautiful Redhall Walled Gardens where I’m employed as a Peer Worker. I joined back in September 2020. I was new to peer work, but I wasn’t new to the values or ways of working as a peer. Unaware of it myself, I had actually been embodying the principles of peer work through my offerings as a yoga teacher.

Outside of my role at Redhall I run yoga classes and sessions across the city. My passion is facilitating a space to guide people in exploring breath work, embodied, somatic movement and meditation practices within their own bodies.

Yoga and somatic movement has been instrumental in my own journey of recovery and healing, offering me such safety, acceptance, awareness and connection. It has encouraged me to explore my own mind and body, connect, build strength and find stability (both physically and mentally).

The practice itself has taught me powerful grounding techniques and ways of working with the breath and body that empower me to manage anxiety myself. Moving away from the physical and mental aspects of yoga, there is something much deeper available to explore if you wish. Once I began to feel safer in my own body, to connect to it and start self-regulating, I started to take what I was learning in yoga sessions off of the mat and into my daily life.

Because of the powerful effects that yoga has had on my recovery journey, I feel that it is appropriate that I share these experiences and explorations with others as part of my Peer Worker role. 

I began offering yoga sessions not long after I started in my role and with the help of my own yoga mentor and the trainees at Redhall, have developed Co-created Peer Yoga Sessions. Our Co-created Peer Yoga Sessions are a chance for a small group of us to come together to explore and experiment with how we can practice the many facets of yoga.

‘Co-created’ meaning we create the sequence and themes together, often based on how we are feeling, physically, mentally and emotionally. We meet weekly, come together and share a little about how we have been doing and what we feel we need from our yoga practice on that day.

‘Peer’, moving away from the idea that there is a teacher and a student, and more of a non-hierarchical approach. We are all students. We are all learning and exploring this sacred practice of yoga together. I’m here to share yoga as a tool that has supported me (and still does) through my own journey of recovery.

‘Yoga’, I hold space for us to explore the physical part of yoga (the shapes and movements we make with our bodies), the breathing techniques, the philosophical aspects and the meditation. What, and how we do this, is up to all who join.

‘Session’ as opposed to class. The aim isn’t for me to teach yoga, rather to offer a space for us to explore the practice of yoga together. I offer suggestions, themes and practices that have worked for me.

The sessions have been running for over six months and the feedback shared by those who join has been really inspirational.

Your approach has been helping me ease out of a chronic, locked-in state of tension, which separates me from knowing what I feel or want.  So, finding impulses to move, and satisfaction in stretching, is major progress towards feeling free and confident. It’s really a rare thing to be given the message that one’s body can be trusted.

It really is just one of the best things… to get back in touch with the body. To become aware of your senses, touch, sight, smell”

End of Week Reflection Journal Prompts

"The definition of insanity is doing the same thing over and over again, but expecting different results." Albert Einstein

Journaling can be a tool for change. Reflecting on past actions and words. What works in life? What doesn't?

These are my favourite prompts for at the end of the week. Sometimes after a particularly challenging week I’ll get cosy on a Friday evening and reflect on things, perhaps looking at what I could of done differently. Other times I like to do these prompts on a Sunday, followed swiftly with my Start of Week Check-in Prompts.

Today I feel...

The self care I need today is...

This week I'm grateful for...

What worked well this week?

Why did it work well?

What didn't work so well this week?

What would I have done differently?

How can I do things differently this week?

Energy Ball Recipe

I love snacking and these are a regular feature within our fridge. They are perfect for in-between teaching classes or garden sessions, helping to keep my energy up without the need to reach for chocolate or coffee. Sean loves them as a mid afternoon pick-me-up or as a pre-workout bite.

Ingredients

• 1 cup raw almonds

• 2 Tbsp. raw cacao powder

• 1/4 to 1/2 tsp. salt

• 3/4 cup dates, chopped and soaked in

• 1 tsp hemp seeds

• 2 Tbsp. of melted coconut oil

• 2-3 Tbsp. of hot water

Instructions

1. Melt the coconut oil and place in a heat proof jug with the dates and the hot water. Allow to soak while you prepare the dry ingredients.

2. Put the almonds, hemp seeds, cacao, and salt in a food processor and blend until the nuts and seeds break down into a fine meal.

3. Add the dates and continue to blend until the mixture becomes thick and sticky. If it’s too crumbly, add more water, if it’s too wet, add more almonds.

4. Roll handfuls of the mixture into balls between your palms, place them onto a baking tray and let them chill in the fridge for a couple of hours. Once they have hardened slightly you can store them in an airtight container in the refrigerator, we usually eat ours within a few days.

Why I'm No Longer Saying 'Namaste'

I want to start this blog by acknowledging yoga’s roots, acknowledging that this beautiful practice, and all that it offers us actually comes from somewhere, India.

The discussion of appropriation in yoga is a huge topic, and as a white, Scottish yoga teacher I have often felt unequipped to take part in it. Recently though, I’ve started exploring and teasing out meanings within yoga and learnt that I actually have a duty to take part in this discussion, to learn from BIPOC teachers and to challenge what I say and why. The discomfort that I shied away from around cultural appropriation has now become my fuel for change. I’m embodying the Niyama ‘ Svadhyaya’ by practicing self reflection, observation and study of the self.

Through this self study and learning from some amazing yoga teachers I’ve decided to change up some of my yoga teaching. I’m no longer going to end our classes with ‘Namaste’.

For as long as I can remember, most classes that I’ve attended have always ended with Namaste, and in my first teacher training, that’s what I was taught to say. But Namaste is actually a greeting, not an ending. It’s a welcome, a reverence and sign of respect., a phrase that would be used to say hello or to welcome a spiritual teacher or elder. It makes more sense to say Namaste in the beginning of the class, not the end. I’ve realised that over the years, I’ve been misappropriating the word.

Rather than feel judged, or feel like 'I’m doing something wrong’, I take this is an opportunity to get curious about yoga’s roots, to be a student, to delve into self study and to explore how we can embody yoga’s wisdom within all aspects of our lives.

And I very much look forward to exploring and journeying with you all.

References

Susanna Barkataki

Anjali Rao

Ayurvedic Inspired Ways to Support Sleep

So, it was World Sleep Day on Friday 19th of March. And in honour of the beauty of sleep I thought I’d share my top three favourite Ayurvedic inspired sleep self care practices alongside a delicious bed time hot mylk I regularly sip on in the evenings. 

Watch the Sunrise and Sunset

According to my Ayurvedic teacher, Emma Newlyn, watching the sunset and the sunrise are two of the best self care practices we can have. Doing this supports our circadian rhythms which has an impact on hormone production, digestion, sleep and so many other aspects of our life.

As  best as you can, rise with the sun. Not always easy when we live in Scotland, I know. Once awake, open the door and step outside. Perhaps for a walk, perhaps just for one minute. If stepping outside is a hassle (hello tenement building living) then at least open the curtains and window, breath in the air and feel the light on your skin. Exposing ourselves to sunlight first thing in the morning is one of the best things can do to support our circadian rhythms, and therefore our sleep. Seeing sunlight stems the production of melatonin (a sleep hormone) and supports the release of Serotonin.

Research has suggested that the light during the morning hours is different from the sunlight throughout the rest of the day. It’s something to do with atmospheric dust. According to Rubin Naiman ‘First morning light offers a safe, natural, full-spectrum optical elixr.’ 

Nature is truly wonderful and actually has awesome reasons as to why it follows set routines. Dusk is sleep onset promoting. Watch the sunset and as best you can, resist the urge to turn on all your artificial lighting. I’ve gotten into the ritual of lighting a candle or two and turning on the low lights as dusk settles for the evening. I get that it’s different in the Winter here in Scotland. And if we refused to turn on the lights once the sunsets we would be stuck in darkness for hours (which by the way is what our ancestors would have coped with, sadly modern life doesn’t always allow for it). Over the last Winter I introduced a dusk simulating sleep self care practice of turning off all my bright lights (TV included) at least 30-60 minutes before bed. I use a salt lamp in my bedroom and candles, fairy lights and the fire in my living room. I’ll spend this time chatting with Sean, doing yoga, reading, journaling, sipping on my bedtime mylk (recipe below) or having a bath. I now even brush my teeth by candlelight. It has helped immensely. On those evenings where I don’t follow my routine, when Sean and I stay up late watching a movie, I notice a huge difference in my sleep quality. 

Bedtime Milk

I personally do not enjoy cows milk and substitute it with oat milk (I use Minor Figures or Oatly Barista). Couple with coconut oil or ghee, and additional spices, I find this bedtime drink is soothing, calming and restorative. 

1 cup of milk 

1 tsp of coconut oil or ghee if using a dairy free milk

1 tbsp of dried chamomile flowers

A pinch of ground nutmeg 

3-4 cardamon pods (split open)

A tsp of raw honey

Add the milk in a pan (if using cow’s milk bring to a boil first) then add the spices. Gently simmer for 5-10 minutes and then remove from the heat. Let it cool slightly before straining into a mug. Stir in the honey and enjoy.

Report on the Beauty of Nature

A nature beauty report is a journaling technique that I do in the evenings. I find it can encourage me to make a conscious effort to see something beautiful in the world, no matter how small or simple it is. It is a form of practicing gratitude that can help us feel more connected with nature and the outside world. I try to report daily on the beauty that I see in the world, in other beings and nature, it helps to give me a sense of perspective. Often when I’m depressed, I struggle to see the beauty: past; present; and future. A regular gratitude practice gives me something to look back on, reminding me it isn’t all darkness, it supports me to be positive about at least one thing in the present, and gives me a glimmer of hope for the future.  

Yoga Nidra

Yoga Nidra, also known as “yogic sleep” is a guided meditation where we can often experience a surfing between the states of consciousness and sleep. It is an opportunity to experience deep rest. I enjoy a yoga nidra practice throughout the day, however I find listening to specific bedtime practices to be extremely beneficial in helping me sleep.

You can access my Bedtime Yoga Nidra, a practice to fall asleep to through out Online Yoga Community.

References

Geeta Vara, Ayurveda: Ancient wisdom for modern wellbeing

Healing Night, Rubin Naiman

Winter Journal Prompts

What is the most nurturing thing you have done for yourself this winter? How did it make you feel?

What went well this season?

What didn’t work so well this season? On reflection, how could you have done things differently?

Where did you find joy this season?

How can you reach out, connect and be of service to others right now?

What are you looking forward to most about Spring?

What is Fire Cider?

Fire Cider is a traditional folk remedy that is simple and affordable to make at home. It was created by herbalist, Rosemary Gladstar and is an oxymel, a herbal tonic that is a combination of apple cider vinegar and raw honey. The addition of warming herbs and spices such as, onion, garlic, ginger, horseradish, chilli and cinnamon. According to Rosemary ‘It’s both a tonic and a medicine. It’s very effective for warming the body, for mobilizing the immune system and even just to give you a shot of energy.’

My recipe below was inspired and adapted from Nourished Kitchen (I LOVE Nourished Kitchen, highly recommend you check them out if you’re into traditional, nourishing foods).

A reminder that I am not qualified herbalist or nutritionist, I am however currently studying Modern Ayurveda. I’m sharing these recipes as a friend, a peer. Recipes and blends that were passed down to me through family, teachers and mentors. And recipes that have helped me personally on my wellbeing journey. As Fire Cider is a herbal tonic it’s important to remember it isn’t suitable for everybody and you should check with your health care professional or qualified herbalist if you have any concerns.

A few notes on the process.

1. I always sterilise my jars before using them. Check out the BBC Good Food website on instructions how do that.

2. Where possible, I try to buy organic, as we’re infusing for a long time, the less nasties there are, the better.

3. Horseradish is STRONG! It’s advised that you open your windows whilst preparing this.

4. Make sure you use raw apple cider vinegar that contains ‘the mother’.

5. Raw, local honey is best. I source mine from a beekeeping friend in the Borders but have previously bought from Edinburgh Honey Co.

Ingredients

• 2 medium onions, roughly chopped

• 10 cloves of garlic, crushed or chopped

• 2 sliced unwaxed, lemons

• 1 large ginger root about 7 inches long

• 2-4 sprigs of rosemary

• a bunch of thyme

• 1 tsp of turmeric powder

• 1 tsp of dried chilli (or if you have fresh chilli then add one of those, chopped)

• horseradish root scrubbed very well, about 5 inches long

• 10 black pepper corns

• apple cider vinegar

• raw, local honey, roughly half a cup

Instructions

• Slice the horseradish, ginger root and lemon, and roughly chop the onions, garlic, and fresh chilli’s (if using them).

• Layer them into a sterilised glass jar with a tight fitting lid.

• Add the black peppercorns and sprigs of thyme and rosemary, sprinkle the turmeric on top

• Pour the raw apple cider vinegar over the contents, all the way to the top. Allowing it to settle in through the crevices so that all of the contents are submerged.

• Lay a piece of parchment paper over the rim of the jar, then screw the lid tightly in place. Let the mixture sit in a dark, cool place, allowing it to infuse for roughly 4 weeks, shaking once daily.

• After 4 weeks, strain the contents through a muslin cheesecloth or strainer, into a jug.

• When it's fully strained, add honey to the liquid (roughly so that you have 50:50 ration of honey to liquid) and pour into a sterilized bottle or jar. Store in a cool, dark place or a fridge. It should last a few months.

Golden Milk Recipe

What Is Golden Milk?

Golden Milk is a traditional Ayurvedic hot drink that is both super nourishing and extremely delicious. According to Ayruveda, Tumeric Latte, as it is also called, is warming, filling and great for digestion- making it an ideal drink to start your day with during these winter months.

Tumeric is the star ingredient in this drink, offering both it’s bright colour and plentiful benefits. According to Ayurveda, tumeric is said to be high in anti-oxidants, anti-inflammatory and immune boosting.

Cardamom, according to Ayurdeva is good for digestion and is thought to be calming.

Black Peppercorn is thought to be an all round amazing spice in Ayurvedic medicine, it is said to be good for the sinuses and respiratory system, to have anti-depressive effects and is great for jump starting digestion. In addition, research has indicated that black pepper helps the body absorb the beneficial properties of tumeric.

Cinnamon is said to be a very warm, soothing spice.

Ginger root, in Ayurveda, is known as a potent herb with numerous beneficial properties. It is thought to be an antioxidant, anti-inflammatory, antiviral and antibacterial.

♥️Ingredients♥️

This recipe is adapted from Jasmine Hemsley’s Easy by West Ayurvedic recipe book.

• 1 cup of milk (dairy or non-dairy)

• 1/4 cup of water, slightly more if using cow’s milk

• 1/2 tsp ground tumeric

• 1 or 1/2 tsp (depending how much you enjoy it) ground cinnamon

• 1/4 tsp black pepper

• 5 cardamom pods

• 1-2nch piece of grate ginger

♥️Instructions♥️

1. Add all the ingredients to a pan and let gently simmer for 10-15 minutes. Avoid boiling the milk.

2. Strain through a tea strainer of muslin cloth into a mug and serve.

References

Hemsley, Jasmine, East by West

Vara, Geta Ayurveda, A Practical Guide to Optimal Health, Healing and Vitality.

Monday Morning Check-in Journal Prompts

Every Monday morning over in our Online Yoga Community a group of us meet to slowly wake the body up, check-in with ourselves and each other, and most importantly we set intentions for our week ahead. We connect virtually, I’m usually in my PJ’s with a strong cuppa coffee in hand, many roll out of bed, straight on to the mat. It’s pretty potent stuff.

Creating time and space for setting intentions can be really powerful in realising what agency we do actually have over our own lives, especially when we are living during this time of restrictions.

At the beginning of every week I light a candle, sit down with my notebook and pen and journal my intentions and priorities for my week ahead. It helps me get clear in my head what my intention is this week, how I want to feel and what I want to focus my energy on.

Then, if I feel I’m loosing my way during the week, maybe I’m starting to feel overwhelmed or a little low, I flick back to those pages in my book and re-read what I wrote. In particularly I find the final prompt helpful ‘what simple steps can I take if I loose my way this week?’. It acts as a reminder for self care and usually is filled grounding activities and rituals.

I hope you find them as useful as I do.

Monday Morning Journal Prompts

What are my priorities this week

What do I want to make more time and space for?

What do I want to do less of?

How do I want to feel this week?

What can I do to feel this way?

What simple steps can I take if I loose my way this week?

A Daily Dose of Nature. The Benefits of Getting Outside Regularly.

Welcome to our Daily Dose of Nature experience This is a simple experiment I’ve ventured on this month, and I’m loving the fact that so many of you have joined in with me. Every day, for the month of October I’ve been getting outside and connecting with nature. From short 10 minute wanders around the garden with a coffee to long hikes in the hills, I’m making getting outside a priority.

I was inspired to embark on this experiment after learning about the Slow Your Home experiment last year, where a family challenged themselves to spend one hour a day in nature. Brooke, the author of the blog and podcast talks about how connecting with nature really improved her well being.

As someone who suffers from depression, anxiety and S.A.D (Seasonal Affective Disorder) I had to give this experiment a go. And October, with it’s darker nights and blustery weather seemed like the perfect month.

I’ve known for ages that being outdoors is so good for me, but the Slow Your Home podcasts encouraged me to investigate a little but more into the science behind why nature is so potent- and the results are inspiring.

Why? The benefits are endless.

There is so much research into how spending time in nature can alter our mental, emotional and physical well being. From improving our creativity, to reducing depression, getting outdoors has a huge positive effect on how we function in our day to day lives. I’ve included a selection of relevant findings, focusing more on how nature can improve our mental health and help with feelings of depression and anxiety.

Scientists are now discovering that time in nature not only improves our well being, but getting outdoors can actually change our brain make up. Often when we think of spending time in nature we maybe feel like we need to ‘get out the city’ and into the great outdoors to truly reap the benefits. But, the research is showing that this simply isn’t the case. Just getting out into a green space and connecting with nature seems to be effective. Research has even suggested that simply looking at nature scenes through a window can have a profound effect.

Edinburgh is full of green spaces. So head out, into your local urban park or woodland area and reap the benefits.

Improves Stress

Shinrin-yoku is a Japanese act of mindfully spending time among the trees. Forest Bathing is fast becoming a popular past time and is something we can all easily do for free. Whilst taking a meander through the woods, get your senses involved. Smell, taste, touch, sight, hear. Immerse yourself in mother nature and the present moment. Research has suggested that the smells secreted from trees support this experience when Forest Bathing and I recently read that even diffusing woody, pure, essential oils can help.

Research has shown that those who walked in forests had significantly lower heart rates and higher heart rate variability (indicating more relaxation and less stress), and reported better moods and less anxiety, than those who walked in urban settings.

Makes you Happier

There is an abundance of research highlighting the link between nature and happiness. Research has suggested that people living closer to green spaces reported less mental distress. Furthermore, the studies have shown that even spending a short while in nature can reap such great benefits. One study revealed how after a 15 minute walk through the woods participants ‘showed an overall 16% decrease in cortisol, a 2% drop in blood pressure, and a 4% drop in heart rate.’ So often we think we need to be living rurally, or be out in the wilderness for long periods of time to really benefit from nature. And yes, as much as I love a full day hike or weekend camp, this isn’t the reality for many. So, knowing that just 10 minutes in your garden bird watching or strolling along the prom can improve your mood is so empowering.

Makes You Feel More ALIVE- AWE STRUCK

That skin tingling, hairs on end, jaw-dropping ‘WOW’ feeling you get when you watch a magnificent sunset, stargaze or stare out to the wild, wide open ocean? That’s awe. The sense of wonder that we feel when we are witnessing something vast, something that transcends our understanding of the world. Awe has the power to make us feel more connected, curious and creative.

Scientists say it gives us a sense that we are part of something bigger, a connection to nature and perhaps beyond. The research suggests that although awe can be fleeting and difficult to describe it serves a purpose for humans. It can switch out focus from the individual self, to something much larger. We no longer feel at the centre of it all, instead we feel connected to something bigger, something outwith our control. Awe is said to make us feel happier, more connected and more creative.

Furthermore, the research in awe, as with the research into the effects of spending time in nature, has shown it doesn’t always have to be magnificent, dramatic life altering events like visiting the Grand Canyon or witnessing the Northern Lights. Awe can be found among the everyday. Wondering at the marvel of a beautiful flower, at a grand old oak tree that grew from a single acorn or by staring off into the night sky can all be ways of inducing awe.

Awe, in my experience, is one of the most potent, powerful benefits of spending time outside in nature. When I’m in awe at the natural world, it invokes a sense of peace in me. It makes me feel calm, grateful and most importantly, it makes me feel ALIVE.

My aim with this blog and sharing my experiment online is to inspire you to get outside more and connect with nature. We are a part of nature and we need it, not solely to survive, but to thrive as human beings. As Florence William says “Without this knowledge, we may not ever fully honor our deep, cranial connection to natural landscapes.”

Here are a few of my favourite, simple ways to connect more with nature:

1. I love taking my morning coffee with me to either wander round the garden or sit on the door step. On a rainy/cold day I’ll sit by the window and watch.

2. For my Birthday last year I got a bird feeder that sticks on my window. I LOVE watching the birds come to feed, so far we’ve had bluetits, coal tits, wagtails, robins and magpies.

3. When my head feels full or overwhelmed I take a gentle stroll through my nearby green space. It doesn’t need to be out in the wilderness, just some where in nature- an urban park will do too.

4. Whilst strolling, I try to engage in all five senses- smell, touch, sight, sound and taste. I’m slowly learning to identify birdsong too.

5. Watching the sunrise and the sunset are probably my favourite things to do in life. They give me that awe struck feeling and I love it.

6. We love stargazing on a clear night, searching out constellations.

7. Earthing- barefoot or bare hands. I often just take my shoes and socks of and FEEL myself ground into the earth.

8. Paddle in the sea or river, again barefoot. I love the feel of running water rushing over me. Maybe you even wild swim?

9. Garden regularly. I connect with what’s happening with the seasons and cycles of nature And bonus, we get to eat what we grow.

10. Be as mindful as you can when outdoors, soak up all the benefits you can.

References

The Nature Fix, Florence Williams

This is Your Brain on Nature, National Geographic. Florence Williams, 2016

Ecopsychology: How Immersion in Nature Benefits Your Health.Robbins, J. 2020

How to Reclaim Peace and Quiet in a Noisy World. Florence Williams, 2017

Interacting with Nature Improves Cognition and Affect for Individuals with Depression Berman, M.G; Kross, E; Krpan, M; Askren, M.K; Burson, A; Deldin, P.J; Kaplan, S; Sherdell, L; Gotlib, I.H; Jonides, J. 2012.

Spending atleast 120 minutes a week in nature is associated with good health and wellbeing. White, MP; Alcock, I; Grellier, J; Wheeler, B.W; Hartig, T; Warder, S.L; Bone, A. Depledge, M.H; Fleming, L.E. 2019

Does Participating in Physical Activity in Outdoor Natural Environments Have a Greater Effect on Physical and Mental Wellbeing that Physical Activity Indoors? A Systemic Review. Thompson Coon, J; Boddy, K; Stein, K; Wheart, R; Barton, J; Depledge, M.H. 2011

The Power of Awe Berger, C. 2015.

DIY Yoga Mat Cleaner

For me, my yoga practice is sacred. It’s a daily ritual of showing up and honoring both myself and something bigger. Each time I step on the mat I do so with intent. Whether that is to sweat, move, breathe, sit, be, meditate or journal it doesn’t matter, as long as the intention is there.

So, to me, it seems obvious that I treat my yoga mat as treasured and a sacred space. After all, it continues to hold me through all the crazy journeys that my practice takes me on. It soaks up my sweat, tears and what ever shit I am carrying when I step on it. Therefore CLEANING it is an essential part of my routine. Not to mention the importance of hygiene, especially if you practice in a studio- think of all the germs!!

I carry my yoga mat cleaner with me most days and I often lend it to some of you who attend regular classes. I’ve had lovely compliments regarding it’s smell and a few recent requests to share the recipe.

Here is my all time favourite yoga mat cleaner, enriched with essential oils and created with no nasties, the perfect way to honor your sacred space- BONUS it can be used as a room spray too. The essential oils used are chosen for both their aroma and their antibacterial/anti-fungal properties. Please note, this blend is not to be used if pregnant.

Recipe

Witch Hazel (1/4 of the bottle)

Distilled Water (3/4’s of the bottle)

Rosemary (6-10)

Eucalyptus (4 drops)

Lemon (4 drops)

Eucalyptus has both antibacterial and anti fungal properties. Something we want when we are stepping on our mat regularly, barefooted and often sweaty. It’s also said to help rejuvenate and re-energise the mind and is often used to support the respiratory system.

Lemon is another antiseptic, anti fungal essential oil that is said to improve mental clarity.

Rosemary is hands down my favourite essential oil. I find it so uplifting and grounding. It’s earthy, refreshing and I try to diffuse it daily, especially in the mornings. So I figured it would make sense to start adding it to my mat cleaner.

I use a 4oz glass bottle with a spray lid for my cleaner. Fill roughly 3/4 of the bottle with your distilled water and the remainder with witch hazel. Give a little shake, then slowly adding the essential oils, a few drops at a time to develop a blend you like. You can over do it here, so be mindful, take time. Approach this creative exercise as you do your yoga practice- tend to it with love, gratitude and full awareness.

To use, spray liberally over your mat and wipe down with a cloth after each practice. Now every time you salute to the sun, or lie face down in preparation for locust pose you can inhale the gorgeous scent of eucalyptus, lemon and rosemary.

I’d love to here from those of you who get creative and mix up your own mat cleaner. Send me a message or tag me over on social media.

Love Hannah

Reference

The Complete Book of Essential Oils and Aromatherapy, Valarie Ann Worwood

The Fragrant Pharmacy, Valarie Ann Worwood

Yogi Tea Recipe

I first discovered Yogi Tea two years ago though Yoga With Adriene (Adriene is an amazing yoga you tuber, I LOVE her!) and now make it regularly. Yogi Tea can be enjoyed all year round, however, I find it particularly comforting during the darker months. As the leaves start to turn and the season slowly shifts, this Ayurvedic wonder is comforting for our souls, and can leave your whole house smelling aromatic and inviting.

Yogi Tea is a recipe by Yogi Bhajan, similar to Chia but with more emphasis on the medicinal properties of the spices. It is said to be a powerful tonic for cleansing the body and keeping the immune system health.

♥️ Ingredients ♥️

Black Peppercorn is thought to be an all round amazing spice in Ayurvedic medicine, it is said to be good for the sinuses and respiratory system, and to have anti-depressive effects. 

Cloves are said to be warming, aromatic, anti inflammatory, high in antioxidants.

Cardamom, according to Geeta Vara, is good digestion. It is a calming herb. 

Cinnamon is know to be a very warm, soothing spice..

Ginger root, in Ayurveda, is known as a potent herb with numerous healing properties. It is thought to be an antioxidant, anti-inflammatory, antiviral and antibacterial. 

Black tea brings it all together. Supposedly bringing focus and concentration. Option to have caffeine free. 

Honey (Optional just before serving)

♥️ Instructions ♥️

15-20 Black Peppercorns 10- 15 Cloves 20-24 Cardamom pods, crushed 3-5 sticks of Cinnamon sticks 8- 10 slices of Ginger root 

Add all the ingredients above to a pan of water, allow it to reach the boil then turn down to simmer. After a while (I usually let it simmer for one hour) add the black tea, either a bag or loose tea. Turn off the head and allow it to steep for as long as you wish, the longer you steep, the higher the caffeine content. 

Serve with milk (I always use oat) and honey to sweeten. 

References

Vara, Geta Ayurveda, A Practical Guide to Optimal Health, Healing and Vitality. 

Morningstar, Amadea and Desai, Urmila. The Ayurvedic Cookbook

Neal’s Yard Remedies. Complete Wellness

The Sweetness of Late Summer

The ancient Chinese viewed the year as consisting of five seasons rather than our Western idea of having four. You may have noticed a shift in temperatures, air pressure and the sweetness of your surroundings. We are now immersed in Late Summer, perhaps referred to in the West as an Indian Summer. A season of abundance and harvest, it corresponds to the Earth element and the Spleen/Stomach (Sp/St) organ systems. A sweet time of year, nature is bountiful, the Earths luscious fruits and vegetables are bursting for harvest.  That sweet quality is no coincidence!, it is a disharmonious Sp/St that causes that craving for sugary goodies. Late summer is an important transitional season, slowly preparing us for the yin seasons ahead. You may struggle with fatigue as a response to this season, triggered by over-exertion or emotional stress from the activities of Summer Fire. Priorities rest, yoga and eating nourishing, earthy foods to boost your energy.

The Spleen is the largest lymphoid organ and responsible for filtering blood. It plays a major part in our immune and lymphatic system. In Traditional Chinese Medicine it is responsible for lifting the energy of the body, specifically to keep the organs in place. It creates a lightness of the mood, which is the easy going attitude of a person.  

To keep the Spleen/Stomach happy, here are a few suggestions:

• Excessive cognitive function, worry and overthinking can lead to digestive problems, a feeling of sinking (prolapse) and weight gain. Remember to take regular breaks at work or from studies. Clear your mind by doing some pranayama, yoga nidra or a mindfulness app.

• Boost your lymph by doing inversions, lying with your legs up the wall is great.

• Raw, sweet, rich or fried food overtaxes the Sp/St's ability to transform and transport so avoid bananas, peanuts, salads and dairy. Replace with well-cooked or steamed foods and include orange coloured root vegetables, chestnuts and mushrooms- all seasonal produce.

• The Sp/St loves ANY kind of stretching! Below is a simple yoga sequence to help harmonise this organ system.
  
  Yin Yoga Sequence for Late Summer

In this practice we will draw on the meridian theory of TCM, paying attention to target our Heart, Kidney, Spleen and Stomach Meridians through the Yin poses. Remember your Yin practice principles: Come to your appropriate edge (no forcing, no pushing, no pain); Soften the outer muscles of the body; Resolve to be still; and hold the poses for roughly 2-3 minutes. When entering and leaving a pose, do so slowly and gently. Remember, there may be some discomfort, discomfort is good. Pain is not, we want to avoid pain, tingling or pins and needles completely when practicing Yin Yoga.

Begin in your cross legged position. Find your tall spine. Allow your eyes to close and take a few deep breaths.

Kapatabali Breath

The important thing to remember for this breathing technique is that your inhale is passive and your exhale is a forceful, powerful movement. Start this practice at a slow pace, and with time you can build some speed.

1. Sit in an upright position and rest your hands on your lower belly

2. Inhale deeply through your nose, as if filling your belly with air.

3. In a quick motion, forcefully exhale all the air from your lungs while drawing your navel in toward your spine.

4. Allow your lungs to fill up naturally, with no effort as your belly expands.

5. Perform this cycle 10 - 20 times at a pace comfortable for you. Repeat 2-3 times.

Wide Leg Child’s Pose with Hands in Prayer

Have your big toes touching, knees apart and sink your hips towards your heels. Extend the arms out in front, bend the elbows and bring palms to a prayer position. Allow your hands to move towards the back of your head.  You can have a blanket under the knees or behind the knees for support.

Malasana

Standing with the feet hip-width apart, turn the toes out slightly. Squat down and bring your arms in front of you, hands in prayer and elbows pushing lightly against the legs. To come out, sit on the mat and straighten the legs.

Sphinx

Lie on your front, placing elbows slightly forward from the shoulders, palms facing down. Relax your legs and buttocks. Check what feels most comfortable for the neck - head upright, head dropping down or a block as a support under forehead.

Swan

From Down Dog bring your left knee to your left wrist. Lower down your back knee and untuck your toes. Coming down on to your forearms, perhaps allowing your head to rest on a block. Be very mindful here, if the knee is causing pain or discomfort come out of the pose and try it lying down on the back. Crossing left ankle over right knee.

Whatever version you are in, slowly and gently come out of the pose, stretch out in down dog. Repeat on the other side.

Half Shoelace

Start with both legs extended in front of you. Cross the left leg over the right, knee to knee, come on to the outside of the left ankle. If it feels okay, fold forward over the legs. Repeat Half Shoelace on the right side

Caterpillar

Sit with your legs out in front of you, sitting on a cushion of folded blanket if you have tight hamstrings or lower back issues. Bend the knees slightly, or more if you need. Fold over your legs, allowing the spine to round. Not needing to reach with the arms, let the hands rest where they land and the head to relax

Twist

Lie on your back, bend both knees. Open your arms to the side and drop the knees to one side. Repeat on the other.

Svasana 

A blog by DAO Yoga. DAO Yoga is a collaboration between myself and Lena Fong.. Lena is an yoga teacher, doula and acupuncturist. For 15 years, she ran a successful private acupuncture practice within Edinburgh's largest complementary health clinic, Mulberry House. In addition, she has undergone over 500 hours in yoga teacher training. With her experience and expertise, she now shares her insights into the prevention of illness and the importance of harmonising one's lifestyle to enjoy good health.

References

Giovanni Maciocia. Foundations of Chinese Medicine.

Bernie Clark. The Complete Guide to Yin Yoga.