Roasted Vegetables – Healthy or Not Healthy?

Roasted Vegetables – Healthy or Not Healthy?

Roasted vegetables – baked with a drizzle of olive oil until they have a toasty color and flavor – are a mainstay of my fall and winter kitchen. I give my tomatoes and onions a light roast before pureeing them into soups and sauces and love that sweet roast flavor.

Let’s delve into the intriguing debate surrounding roasted vegetables – a culinary delight – that has captured the attention of health-conscious individuals and foodies alike. With their appealing appearance and intensified flavors, roasted vegetables have become a staple on many dinner tables. However, beneath their enticing facade lies a question that begs: Are these delectable dishes truly as wholesome as they appear, or are there aspects that warrant pause?

In the following exploration, you’ll navigate through the realm of roasted vegetables. I’ll shed light on their potential health benefits, the intricacies of their cooking process, and factors that might influence their nutritional value. Following a few simple tips will insure that your roasted vegetables are as healthful as they are flavorful. 

This post contains affiliate links. If you purchase through an affiliate link, I may receive a small commission at no additional cost to you. Thank you. You can read my full disclaimer here. 

Benefits of Roasting Vegetables

Roasted vegetables have garnered a well-deserved reputation as a culinary multitasker that not only pleases the palate but also nourishes your body. As we uncover the nutritional benefits that lie within this cooking method, you’ll discover why roasted vegetables deserve a prominent place on your plate.

Concentrated Flavor and Aroma

One of the undeniable advantages of roasting vegetables is the way it intensifies their natural flavors. The high heat of roasting caramelizes the vegetable’s sugars, resulting in a delightful sweetness that enhances their taste. The Maillard reaction, a chemical process that occurs during roasting, contributes to the creation of complex, rich flavors and aromas that can transform even the most humble vegetable into a gourmet delight. So, that seemingly ordinary carrot or cauliflower becomes a culinary star when roasted to perfection.

Nutrient Retention

While generally cooking foods lightly preserves nutrition, sometimes, cooking can aid digestibility and absorption of nutrients. Thoughtful roasting can preserve a substantial portion of a vegetable’s vitamins and minerals. Some nutrients are sensitive to heat, but roasting typically retains a significant amount of essential compounds. For instance, antioxidants like vitamin C and beta-carotene are fairly stable during roasting, ensuring you reap the benefits of these nutrients. A few nutrients – like lycopene in tomatoes – are more available when the tomato is cooked, breaking down the cell walls to release the nutrient. To optimize nutrition with roasting, the key is to avoid overcooking; a delicate balance  – think lightly toasted – ensures optimal nutrient retention. When you see black char – you’ve gone too far!

Digestible Fiber

Fiber, the unsung hero of a healthy diet, remains relatively steadfast even in the face of roasting. In fact, the gentle cooking process can soften the fiber slightly, making it easier for your body to digest and absorb. The result? A more comfortable eating experience and a digestive system that appreciates your choice of roasted veggies. Plus, the fiber in roasted vegetables promotes feelings of fullness, aiding your feeling gently satisfied with a moderate portion.

Unique Culinary Opportunities

Roasting vegetables opens a world of culinary creativity. From Brussels sprouts to bell peppers, nearly any vegetable can be transformed into a delectable dish through the art of roasting. Experimenting with various vegetables, herbs, and seasonings allows you to tailor your roasted creations to your taste preferences. The variety of colors, textures, and flavors that emerge from your oven can elevate your meals and help you eat a rainbow of nutrients.

Versatility and Meal Prep

Roasted vegetables are versatile workhorses in the kitchen. They make an excellent side dish, complementing a wide range of proteins and grains. Furthermore, roasted vegetables can be used in salads, omelets, sandwiches, and even pureed into soups. With a batch of roasted veggies on hand, you’re equipped for quick and nutritious meals throughout the week. This versatility not only saves time but also encourages you to eat your vegetables.

Roasted Vegetable Seasoning Ideas

Wondering how to season your vegetables for roasting? I love spice blends – they save time & there are some very tasty ones out there. Our friends at Amazon have a few ideas.

 

Master the Art of Healthy Roasted Vegetables

When roasting vegetables it’s essential to strike a balance between flavor and nutrition. Here are some tried-and-true tips that will help you elevate your roasted vegetables game while keeping health in mind.

Choose the Right Oil

The choice of oil plays a pivotal role in the healthiness of your roasted vegetables. Opt for heart-healthy oils like light olive oil, which is rich in monounsaturated fats and boasts a moderately high smoke point (smoke point is the temperature at which an oil begins to smoke – or burn – becoming more oxidized and creating compounds your body needs to clear). These oils add a luscious texture and enhance flavors without overpowering the natural taste of the vegetables. Remember, a little goes a long way – use a light hand with oils. A less refined, more flavorful cold-pressed extra virgin olive oil tends to have a lower smoke point, so rather than roasting with it, you might drizzle a bit over your vegetables at the end of roasting.

Other high smoke point oils include grapeseed oil, coconut oil, ghee or clarified butter, and avocado oil. My friends at Mountain Rose Herbal have a nice chart that goes deeper into the smoke point of different oils.

Embrace Seasonings

Herbs and spices are your friends when it comes to adding depth,  dimension – and nutrients – to your roasted vegetables. Herbs like rosemary, thyme, and oregano infuse a burst of aroma and taste, while spices like cumin, paprika, and turmeric introduce a delightful complexity. A spice blend or two can be handy!  These additions not only enhance the sensory experience but also offer the nutritional benefits of antioxidants, making your dish a nutritional powerhouse.

Mind Your Temperature

Roasting at moderate temperatures (around 375°F to 425°F or 190°C to 220°C) strikes a balance between achieving that desirable caramelization and preventing excessive charring or acrylamide formation. High heat can potentially degrade nutrients and produce harmful compounds, so ensure a gentle and controlled roasting environment.

Consider Parchment Paper or Silicone Mats

You can minimize the need for excessive oil  – and make clean-up easier – by roasting your vegetables on parchment paper or silicone baking mats. These non-stick options provide an excellent surface for roasting while reducing the amount of oil required. Your vegetables will still achieve that sought-after crispiness without the added calories.

Here are some examples:

Preheat Your Pan

Preheating your roasting pan or baking sheet before adding the vegetables can help achieve optimal caramelization and prevent sticking. This technique encourages a golden exterior while preserving the natural moisture of the vegetables, resulting in a delightful contrast of textures.

What pan to use? I like a heavy stainless steel baking sheet with a rack. I’m a fan of enameled cast iron – heavy and lovey – but haven’t found my perfect roasting pan yet (I do, however, have an enameled cast iron Dutch oven – so good!). Here’s one well-rated pan for roasting vegetables:

Cut Uniformly (Knife Skills!)

When preparing your vegetables for roasting, aim for a uniform size of slice. This ensures even cooking and prevents some pieces from becoming overcooked while others remain underdone. Consistent sizes also contribute to an aesthetically pleasing presentation.

A nice sharp knife can help. I can vouch for Henckels. You really just need one good chef knife – I like an 8″, and then a pairing knife. Here’s Amazon’s Henckels:

Stir, Flip & Practice Patience

During the roasting process, occasionally stir or flip your vegetables to ensure even cooking and browning. This technique prevents burning and promotes a delightful crispness on all sides.

Roasting is a slow and steady process that rewards patience. Avoid rushing by cranking up the heat, as this may lead to uneven cooking and potentially compromise the nutritional integrity of your vegetables. A little extra time is a small investment for a delectable and nutritious outcome.

Final Roasting Thoughts

In the end, chef, know thyself. If you (like I) are one who knows two stovetop burner settings – high and off – then get to know this idea of an oil’s smoke point. If you put the pan on the stove, turn it to high, pour in the oil, and wait until it smokes – get yourself a bottle of high-temp grapeseed oil.

 

Do You Have a Roasting Vegetables Story or Dilemma?

I want to know! Leave me a comment.

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Tulsi: The Incomparable & Sacred Medicinal Herb

Tulsi: The Incomparable & Sacred Medicinal Herb

Love at first smell (and sight)

Absorbed in deep communion during a Plant Initiation Weekend, I was seeking to meet the spirit of Tulsi. A lovely spicy aroma began to envelop me, then I saw her. She was dancing. Green robes and gold swirled, moving and spinning a little like the ballerina in your first jewelry box. Tulsi danced in a shaft of gold-green light, clearly enjoying herself immensely.

She looked at me with a sparkle in her emerald eyes, and said “So, what shall it be today?”

I was smitten – enchanted – and remain so to this day. 

This post contains affiliate links. If you purchase through an affiliate link, I may receive a small commission at no additional cost to you. Thank you. You can read my full disclaimer here. 

Introducing…Tulsi

Tulsi is a powerful medicinal and culinary plant. Also known as Holy Basil or Sacred Basil, it has been used for centuries in Ayurveda, which is a traditional system of medicine that includes yoga therapy that originated in India. In the ancient language of Sanskrit, the word “Tulsi” means “the incomparable one”. 

This blog post will explore the integrative nature of Tulsi and how it can benefit your overall health and well-being.  We’ll review the integrative biochemical properties as well as an Ayurvedic health and metaphysical perspective.  Tulsi’s natural rhythms and abilities can synchronize with your own internal biological clocks, much like nature’s timekeepers, the solstice and equinox. Each of these aspects of The Incomparable One can help you to maintain a calm balance in our hectic modern world. 

Biochemical & Genetic Properties of Tulsi

Tulsi holds immense spiritual significance. It also possesses a range of powerful biochemical properties. Let’s delve into Tulsi’s composition and explore its health-enhancing properties.  Those properties create an impressive array of effects on your physiological systems.

Chemical & Genetic Composition of Tulsi

Sacred Basil contains numerous bioactive compounds that contribute to its therapeutic potential. It contains essential oils, flavonoids, tannins, phenolic compounds, and vitamins such as vitamin A and vitamin C. Its essential oil is a rich source of bioactive compounds, such as camphor, eucalyptol, eugenol, alpha-bisabolene, beta-bisabolene, and beta-caryophyllene. The complex composition of the plant taken in the whole form is what provides Tulsi’s unique range of benefits. The whole genome of Holy Basil is available, and sequence analysis suggests that compounds in the herb interact with genes for metabolite synthesis pathways in a variety of helpful ways. 

Tulsi the antimicrobial, anti-inflammatory, antioxidant & adaptogen

Holy Basil leaf extract has topical and systemic antimicrobial-antibacterial properties. Due to the great variety of phytonutrients (plant nutrients), it acts as an adaptogen, meaning that it works in a variety of ways in a variety of pathways to establish or maintain homeostasis (balance).

A key reason for Tulsi’s widespread use is its potent antioxidant and anti-inflammatory properties. Flavonoids and phenolic phytocompounds have antioxidant activity, which helps combat oxidative stress and the damage caused by too many free radicals (oxygenated species naturally created by metabolism that the body clears – in part with an antioxidant-rich diet) in the body. By neutralizing excessive free radicals, Tulsi supports cellular health and so helps prevent various chronic diseases.

In addition to its antioxidant effects, Tulsi also exhibits anti-inflammatory properties. The active compounds (eugenol and linolenic acid, among others) in Tulsi help reduce inflammation by inhibiting the production of pro-inflammatory molecules in the body. This anti-inflammatory action can help calm symptoms associated with inflammatory conditions like arthritis and promote overall well-being.

Like other whole foods, Tulsi’s complex nutritional phytochemistry (plant-chemistry) creates a multifaceted profile of health-promoting properties. That’s what food-as-medicine is all about. 

Tulsi in Ayurveda

The Ayurvedic system recognizes the holistic nature of health and well-being.  Ayurveda and other holistic indigenous systems are the original integrative medicine – and the original food-as-medicine science. The elegant system of Ayurvedic nutrition relies on mindful seasonal whole-food eating and uses tastes (sweet, sour, salty, bitter, pungent & astringent) to balance the elements (earth, water, fire, air, and ether) within an individual.  Tulsi is valued for its medicinal properties to support the mind, body, and spirit in a food-as-medicine approach. 

Ayurvedic classification & actions

In Ayurveda, Tulsi is thought to promote longevity and rejuvenation, so it’s classified as a “rasayana” herb. It is also classified as a “tikta” herb, which means it has a bitter taste. It is considered “ushna” (hot) in potency. 

These qualities make Tulsi beneficial for balancing the Kapha and Vata doshas (Ayurvedic constitutions).  Doshas are the energies derived from elemental makeup responsible for an individual maintaining physiological, psychological, and whole-being balance. Tulsi is known to pacify (balance) excess Kapha and Vata. The plant is said to enhance the flow of prana, or life force energy, through the body, helping to promote physical and emotional well-being.

Metaphysics of Tulsi

Sacred Basil is believed to have metaphysical (beyond or outside material reality) properties and is a potent integrative medicinal herb. In Ayurveda Tulsi is considered to have a divine essence that can purify the mind, physical body, and soul.

Tulsi is a powerful tool for meditation as it helps to clear the mind and increase focus. It is associated with the element of fire, which represents transformation and purification in Ayurveda and other indigenous traditions.

Tulsi & Lakshmi

The plant is believed to have originated from the tears of the Hindu goddess Lakshmi and is an earthly embodiment of her divine energy of abundance, healing, beauty, and goodwill. It is often used in rituals to honor Lakshmi and to seek her blessings for wealth, prosperity, and good fortune. Sacred Basil is also associated with Lord Vishnu (the protector and defender of the universe in balance), who is believed to reside in the plant in the form of his consort, Lakshmi.

The story of Tulsi is closely linked to the important Hindu epic, Ramayana. In the story, Lakshmi is the wife of a demon named Jalandhar, who is eventually and dramatically defeated by Lord Vishnu. Lakshmi is heartbroken by the loss of her husband and curses Lord Vishnu. As a result of her curse, Vishnu is forced to take birth on earth as Lord Rama and undergo the trials and tribulations of mortal life. Later, Lakshmi and Lord Vishnu fall madly in love. So yes, it’s complicated but passionate. 

Here they are. 

Lakshmi and Lord Vishnu

Effects of Tulsi on Physiological Systems

Tulsi’s bioactive constituents have a profound yet subtle impact on various physiological systems, making it a hard-working and versatile herb with a wide range of potential health benefits. Remember that most whole herbs have a similarly complex action because of their complex nutritional makeup.

Tulsi system benefits

Tulsi in Integrative Medicine 

Holy Basil’s complex biochemistry as well as its metaphysical benefits make it a compelling adjunct to a number of Western integrative therapies, in addition to being a central herb in Ayurveda. 

Tulsi’s bioactive constituents have a profound yet subtle impact on various physiological systems, making it a hard-working and versatile herb with a wide range of potential health benefits. Remember that most whole herbs have a similarly complex action because of their complex nutritional makeup.

Tulsi & Immune Health

One of the key benefits of Tulsi is its ability to strengthen and regulate the immune system. This herb contains powerful bioactive compounds that enhance the body’s natural defense mechanisms. Tulsi is rich in antioxidants, such as flavonoids and phenols, which help to neutralize harmful free radicals and reduce oxidative stress in the body. By reducing oxidative stress, Tulsi supports a healthy immune response and helps to protect against infections and diseases.

Additionally, Tulsi possesses antimicrobial and antibacterial properties that can help fight against various pathogens, including bacteria, viruses, and fungi. It acts as a natural immunomodulator, regulating immune function and promoting a balanced immune response. Regular consumption of Tulsi can strengthen your immune system and possibly improve your body’s ability to ward off illnesses.

Anti-cancer Properties of Tulsi

Research suggests that Tulsi may also exhibit anti-cancer properties, making it a valuable herb in cancer prevention and management. Studies have shown that Tulsi extracts can inhibit the growth and spread of cancer cells, and even induce apoptosis (programmed cell death) in certain types of cancer. The active compounds found in Tulsi, such as eugenol, rosmarinic acid, and apigenin, possess potent antioxidant and anti-inflammatory effects that can help protect cells from DNA damage and inhibit tumor formation.

Additionally, Tulsi has been found to enhance the effectiveness of conventional cancer treatments like chemotherapy and radiation therapy, while also minimizing their side effects. Its natural compounds can help protect healthy cells from damage and improve overall treatment outcomes. While more research is needed, Tulsi shows promising potential as an adjunct therapy in cancer prevention and treatment.

Tulsi, Stress & Cortisol

In our fast-paced lives, stress and anxiety seem to be the price of the full and busy lives we often lead.  Fortunately, Sacred Basil can help us find balance and serenity amidst the chaos. Let’s delve into the use of Tulsi in managing stress and anxiety, exploring its impact on cortisol levels, weight management, polycystic ovarian syndrome (PCOS), and blood pressure.

When we experience stress, our adrenal glands release cortisol, a hormone with far-reaching effects on many of your body’s systems. Elevated cortisol levels can contribute to various health challenges, including weight gain, hormonal imbalances like PCOS, and high blood pressure. Tulsi’s adaptogenic action assists in regulating cortisol levels, promoting a healthy stress response, and restoring neurological and metabolic equilibrium. 

Sacred Basil is also known to have an uplifting effect on mood and cognitive function. It can help improve focus, concentration, and mental clarity, making it an excellent herb for supporting healthful behavior change and overall mental well-being.

Additionally, Tulsi has shown promise in maintaining healthy blood pressure levels. Chronic stress and anxiety can contribute to elevated blood pressure, increasing the risk of cardiovascular problems. Tulsi’s adaptogenic properties aid in reducing stress and its impact on blood pressure, promoting a healthier cardiovascular system.

Beyond medicine, Sacred Basil also has benefits for skin, hair and overall beauty. You’ll find it in a range of beauty products. Given its myriad actions, it just makes sense. 

Awarenesses & contra-indications 

Tulsi is not to be taken by individuals who are pregnant or lactating.  If you plan to take it to address an imbalance, it’s important to work with a qualified nutritionist or health professional who can advise you on how to use Tulsi within a comprehensive protocol. Generally, starting with a small amount to test your tolerance and gradually increasing the dose minimizes gastrointestinal or other potential issues. It’s important to consult with a qualified healthcare professional before incorporating Tulsi into your routine, especially if you have any underlying health conditions (like diabetes or heart disease) or are taking medications.

How to take Tulsi

The best time to take Tulsi is before any health issues discussed in the article begin. Like Ayurveda itself, Tulsi is a fantastic preventive agent, helping you stay calm and balanced in a world that’s anything but.

Incorporate Tulsi into your daily routine by enjoying a cup of Tulsi tea or adding fresh Tulsi leaves to your meals. If you make tea, remember to steep the leaves for 5-10 minutes to make a potent cup. Tulsi is delicious with chicken, and you can add fresh leaves to salads, dressings, soups, and stews.  

You can also find Tulsi supplements or extracts available in various forms. A 4% Holy Basil extract has been used in dental health, sometimes in combination with other botanicals. 

Tulsi is often offered in a compound with other botanicals for a specific aim, be it weight management or cancer prevention. 

Holy Basil in supplement form (usually as a capsule) is most often used in a 500-900 mg daily dose and used for 1.5 to 3 months. You can find or make a tincture of Tulsi – meaning the leaves were soaked in a solvent like alcohol to extract the oils – and you take the liquid. Tinctures are often taken as drops under the tongue, but can also be added to water or made into an herbal cocktail.

Finally, the flower essence. A flower essence is an energy medicine often made by setting the plant in clean water in the sun for a period of time, then making dilutions with a solvent (brandy or vinegar) and water. Tulsi makes an especially lovely flower essence given its metaphysical profile.

We use flower essences in our meditative Plant Initiation Weekends.

Examples of Tulsi Products

Here are a few examples of products from a good manufacturer that a qualified nutritionist might suggest you try for either daily use or to address an imbalance. These products are from my Emerson/Fullscript supplement formulary (where you always get 25% off & free shipping with over $49). 

Tulsi Holy Basil Annie B Kay

Tulsi Holy Basil

Tulsi herb supplement Annie B Kay

Tulsi caps Annie B Kay

Tulsi Rose Tea Annie B Kay

Tulsi Rose Tea Annie B Kay

Tulsi Rose Tea Annie B Kay

Tulsi Rose Tea

Tulsi Tea Annie B Kay

Tulsi Tea

Tulsi Tea Annie B Kay

Tulsi Tea

Tulsi Bronchial Support Supplement Annie B Kay

Tulsi Bronchial Support

Tulsi Bronchial Support Supplement Annie B Kay

Tulsi Bronchial Support

Tulsi Immune Strong Supplement Annie B Kay

Tulsi Immune Strong

Tulsi Immune Strong Supplement Annie B Kay

Tulsi Immune Strong

Tulsi Adrenal Nourish Supplement Annie B Kay

Tulsi Adrenal Nourish

Tulsi Adrenal Nourish Supplement Annie B Kay

Tulsi Adrenal Nourish

Your Next Steps

Tulsi, also known as Holy Basil, clearly encompasses a wide array of metaphysical, biochemical, Ayurvedic, and healing properties that make it a truly remarkable herb. From its profound spiritual symbolism to its scientifically substantiated benefits, Tulsi has captured the attention of health enthusiasts worldwide. 

So, the real question now is – how are you going to use it? 

As you reflect upon Tulsi’s metaphysical, biochemical, Ayurvedic, and healing properties, remember its profound value as a flexible holistic herb. It prompts us to slow down, reconnect with nature, and nurture ourselves on multiple levels. I hope Tulsi guides you in the pursuit of wellness, encouraging you to honor your body, nourish your mind, and cultivate a deeper sense of harmony in your lives.

Plant Initiation Weekends

Sources for this post

Upadhyay AK, Chacko AR, Gandhimathi A, Ghosh P, Harini K, et al. Genome sequencing of herb Tulsi (Ocimum tenuiflorum) unravels key genes behind its strong medicinal properties. BMC Plant Biol. 2015 Aug 28;15:212. doi: 10.1186/s12870-015-0562-x. PMID: 26315624; PMCID: PMC4552454.

Hasan MR, Alotaibi BS, Althafar ZM, Mujamammi AH, Jameela J. An Update on the Therapeutic Anticancer Potential of Ocimum sanctum L.: “Elixir of Life”. Molecules. 2023 Jan 25;28(3):1193. doi: 10.3390/molecules28031193. PMID: 36770859; PMCID: PMC9919305.

Cohen MM. Tulsi – Ocimum sanctum: A herb for all reasons. J Ayurveda Integr Med. 2014 Oct-Dec;5(4):251-9. doi: 10.4103/0975-9476.146554. PMID: 25624701; PMCID: PMC4296439.

Nature’s Timekeepers: Solstice & Equinox, Breath & Circadian Rhythms

Nature’s Timekeepers: Solstice & Equinox, Breath & Circadian Rhythms

Noticing Rhythms

My Ayurvedic friends often say “honor the rhythms of life and nature”. From the rhythm of your breathing to your sleep, wake and meal schedule, cultivating your awareness of nature’s rhythms – the flow of moments, days, seasons – provide a life-affirming dance. Re-attunement to nature’s timekeepers – solstice & equinox, and your internal pulse of breath & circadian rhythms is, in my humble opinion, one of the most health-enhancing gifts (from Ayurveda, Traditional Chinese Medicine, Native American Traditions and other nature-based cultures from which we all descend) that we have remembered. The latest science agrees!

Solstice & Equinox, Breath & Circadian Rhythm

Nature’s timekeepers, including solstice & equinox, synchronize the rhythms of life on earth. The earth’s tilt towards or away from the sun, the length of daylight and darkness, and the fluctuation between summer and winter are earth rhythms. These natural phenomena are in perfect sync (or can be) with your inner biological clocks.

A circadian rhythm (from Latin: “about a day”) is a physiological cycle that repeats itself about every 24 hours. That clock is in mammals, plants, and even in the fungi and bacteria populating the earth’s soil and your own gut. These rhythms are endogenously generated, meaning they originate from within an organism as part of its natural physiology rather than by an external stimulus such as light or temperature. These rhythms allow adjustment to regular variations in the environment at predictable times.

In this post, I’ll explore some of nature’s timekeepers and why they are so important for your well-being.  I’ll share some science and what you can do to align or re-align with them. Solstice & equinox, breath & circadian rhythm connect what’s outside to what’s within.

Why does it matter?

If you have a digestive or metabolic condition, trouble sleeping or low energy, understanding your natural circadian rhythms and your breath can likely help. Natural rhythms are the daily and seasonal cycles of nature that affect our mindset, mood, energy, and sleep. Circadian rhythms are the 24-hour cycles of light and dark, and they help to regulate our hormones and energy levels. Finally, your breath is a powerful tool for stress relief and relaxation. Taking slow, deep breaths cultivates rest and recovery and can lower your heart rate and blood pressure, helping you to relax and feel more grounded. 

Solstice and Equinox:

The Dance of Time, Darkness & Light

For two moments each year – the solstices – the Earth’s axis (the centerline around which earth spins – once daily)  is tilted most closely toward the sun.  The hemisphere (top or bottom half of the earth) tilted most toward the sun experiences its longest day, while the hemisphere tilted away from the sun sees its longest night.

Solstice (from the Latin “sol” for “sun” and “sistere” for “to stand still”) is a natural moment of pause for the earth. 

Summer & Winter Solstice

The summer solstice marks the longest brightest day of the year. The sun is at its highest noontime point in the sky, and for several days before and after the sun feels bright and intense. The whole hemisphere feels it! 

The winter solstice is the shortest day and longest night. The sun rises late and sets so early – darkness and stillness in nature are at their height. 

Ready for a visual? Here’s a good one from the US National Oceanic & Atmospheric Administration (NOAA).

Winter solstice happens in about the third week of December in the Northern Hemisphere. Summer Solstice occurs about the third week of June. Find Northern Hemisphere solstice times here. 

Spirit of Solstice

The solstices are obvious pauses in nature. The summer solstice is a celebration of full light, warmth and all that brings – nature is at its fullest point, and the activity – of plants, fireflies, and most of us is at its height. Dancing, rolling down the hill laughter, lawn games, flowers, and evening parties are in order. 

Winter solstice is a time of dark velvet quiet. It’s a moment of pause in the silent depth before we begin to see and feel the return of the light. Days begin to get longer and lighter. It’s a time of reflection. The fall harvest is in, and we are usually in winter. That’s the going-in season. Winter solstice is a lovely time to take stock of the year that has been and to reflect on what went well, and not so. It’s a time of integrating lessons. You can reflect on the major events that unfolded, and when your own choices and actions were in alignment with your higher self. Or not! 

Celebrations of winter solstice around the world often involve gatherings, gift-giving, candles or other lights in the darkness, and honoring of what nature has provided for the year. 

Breath & Circadian Rhythms:

Your Internal Timekeepers

You and I are organic beings, so we have a collection of internal clocks. Modern science is showing us that, just like Ayurveda has been saying for thousands of years, honoring the rhythm of nature and life can take you far in healing your energy & stress levels, improving digestion, and regulating your metabolic health.

The Rhythm of Your Breath

Breathing is your only physiologic action that is both voluntary and involuntary. That is, you can control how deeply, how fast, and the way you breathe, but, if you don’t try to control it, you’ll continue to breathe.  Happily.

The yogis have a whole complex science and practice of breathing as an energy-enhancing practice. That practice – called Pranayama in Sanskrit – entails regulating the level and quality of our energy through practice.

Below I’ve included an easy exercise (in the pink box!) to begin to entrain your breath in nature’s time – the cycle of a day, and the cycle of a year.

Your Inner Circadian Rhythms

We humans naturally have a number of internal rhythms – you are more deeply connected to nature than you may feel!  You have circadian rhythms of sleep, and regular mealtimes (meal timing; energy, micronutrient (like vitamins & minerals),  and macronutrients (carbohydrate, protein, fat, and water) balance) can also have biological rhythms. Even your digestive bacteria are most active in the middle of the day, when the sun is highest, for example. So, eating your largest meal toward the middle of the day makes biological sense.

There is a master circadian clock in your brain, in your hypothalamic suprachiasmatic nuclei (SCN), which is sensitive to light, and syncs with other bio-clocks in your tissues. Chrono-nutrition – the study of how these rhythms interact with sleep, foods, and the timing of meals to impact metabolic health (like fatty liver), and digestion – is a young but exciting area of research. Intermittent fasting (IF, eating at certain times, or limiting your eating window) is a related practice, but the science of IF is still young and from what I see, different meal timing patterns may work for different people (so, work with a qualified nutritionist or dietitian…hmm, who might that be?).

 

Your Internal Timekeeper: Breath

The rhythm of your breath is deeply connected to time and to nature. Tuning into your breath is an easy first step to creating more awareness of your internal clock and its connection to all of life.

Here is an exercise to help you feel your breath connection.

1. Sit up (on the floor on a cushion or blanket, or in a chair where you can place your feet on the floor), and if you’re in a chair, sit forward from the chair back. Your spine can then be nice and long, and your breath can expand the front, sides, and back of your body.

2. Now, notice your natural breathing. Let your hands rest at your sides, and on an inhale, reach through your fingers as the inhale lifts your arms to shoulder height, then overhead. On the exhale, reach through your fingers and bring your arms back down. Continue this “sun breath”, reaching up on an inhale and back down on the exhale.

3. Now, let’s entrain with time. One cycle of your breath (inhale (I), pause (P), exhale (E,) pause) is akin to day, where the pause at the top of the inhale is high noon, and the pause at the bottom is midnight. As you consider this, notice which of the beats of the breath (I, P, E, or P) feel most familiar or easeful and which is more mysterious or a little more challenging. Extend and lengthen each beat of the breath as is comfortable.

4. Now, think of your breath as the wheel of the year. The pause at the top of the inhale is – you guessed it, the summer solstice. Feel the fullness, perhaps brightness, and vibration. The pause at the base of the exhale – the winter solstice. Feel the stillness, the rest with a tinge of anticipation. Notice which of the beats of the breath feel most easeful and does that relate to the current time of year, perhaps your birthday or something else.

This energy (pranayama) practice can help you tune in to solstice & equinox breath & circadian rhythm – they are entwined. You might begin for 5 minutes daily. Slowly increase it to at least 10 minutes most days. Twenty is even better! This can also be a centering part of your morning ritual. 

Enjoy

 Breath & Circadian Rhythms:

Entrain Yours for Wellbeing

When your circadian clock is off – due to artificial light at night, an irregular schedule like shift work, eating at night or even a digestive issue (it’s a little like the chicken and the egg – which came first?). Your sleep can get interrupted or shortened, which in turn can impact your stress and energy level, digestion, and metabolism. You might feel generally crummy. A chronic condition that runs in your family may come knocking.

These past several years when we all worked at home or were taking time away from regular schedules, many folks are out of whack. I haven’t seen too many folks getting back into regular schedules yet. Still, there is quite a range of recovery. So, if you have not been feeling well, have gained weight, or are working with a chronic issue, thinking about a reasonably regular schedule – sleep, meals, movement, and rest – can be helpful. Helping you to reconnect with your natural rhythm is one of the first things I do when I work with you as a nutritionist and yoga therapist.

Breathe, Feel, Allow…

There are a number of ways of reconnecting with your internal rhythms and re-synchronizing them with nature and life. Certainly joining my community by signing up for the newsletter if you don’t yet receive it – it comes out twice monthly – will help. I’m all about seasonality and reminders for you to honor the flow of time and nature.

What Can You Do Right Now?

Simply beginning to notice the regularity (or irregularity) of your schedule – of getting to bed, turning off electronics, getting up at close to the same time, have usual regular mealtimes, if you have a morning contemplative ritual like meditation or breathing – these are all opportunities to reconnect with and shift your rhythms. Just notice.

Then, look to nature. The night is for sleeping and rest for most of us. If yours is different – it may be OK, or may not be OK for your energy level and well-being. Experiment.

Keeping a regular sleep schedule and limiting exposure to light at night can help to keep your circadian rhythms in tune.

Likewise, look at meal timing, composition (what), and how you eat. All these things can be adjusted and personalized to address your health and well-being. For some, IF works well, for others not so much. Find a guide for support.

Know when the solstice is. Then, find out what it means to you.

…and Connect

Mostly, know that you are indeed connected to nature. Your very body is filled with clocks that want to sync with your natural environment. Can you see the challenge of our modern life? You don’t need to be perfect to benefit. Just experiment and notice what happens.

Modern science is yet again finding data suggesting that the yogis were pretty much right all along. It matters. Everything is connected. There is a rhythm that you are an integral part of. There is a web of nature and life that you operate within, that is speaking to you in a thousand quiet ways. If you can learn to listen, they will teach you.

So if you’ve been feeling out of sync with life, and want to enjoy better physical and mental health, tune in to these natural rhythms, your own circadian rhythms, and your breath. Taking a few moments each day to connect to your rhythms and breathe deeply can have a huge impact on your well-being, particularly if you have a digestive, mental health or metabolic health condition.

Let’s chat!

Are you aware of nature’s rhythms? Do you re-entrain with nature’s rhythms? I want to know! Leave a comment.

Do you have a ritual for the solstice or equinox – or birthdays – that you celebrate? Let’s talk about it!

May you dance to your own music within and without.

Namaste!

Annie

If you liked this article, here’s one on Healthy Mindset you might also like.

Healthy Mindset: What, Why and How to Develop Yours

Healthy Mindset: What, Why and How to Develop Yours

My Healthy Mindset Wake-up

I was recently reading my weekly horoscope (yep, I find it helpful), which said to the effect: out with the old, in with the new.

It’s been a challenging few years, and I know I haven’t had the healthiest mindset. So I was ready for ‘out with the old’; a list sprung to mind: isolation, too much TV, too little movement and a heavier starchier diet than I know serves me. 

But what, I wondered, was the new? What is the affirmative vision for myself, my life and my health now? I was pretty close to stumped. This, my friends, can be an indicator of the need for an overhaul.

Heading into my 60’s, I’m changing for the better and….the different. Metabolic issues are knocking, mental health is usually good but…I need more tenderness of care, and to be more gentle with myself.

Where to begin?

My Ayurvedic brothers and sisters say it all begins in the mind. I’ve been skipping the mindset exercise in every training I’ve taken these past couple of years…maybe it’s…

 

Mindset. I want a healthier mindset. 

Mindset & Mental Health

Health is a state of body and of mind (and spirit, energy and more). Mental health is much more than not having a condition like depression or anxiety. A healthy mindset is about being and feeling empowered in life, feeling and appreciating your full range of emotions, having the tools and the skill to manage stress well, and being able to deal with everyday ups and downs.

What is a Healthy Mindset?

A healthy mindset is having a flexible, realistic yet optimistic approach to life. It encompasses things like high self-esteem and self-approval or acceptance, and a willingness to learn from what unfolds in life – even your difficult and uncomfortable experiences. The essential ingredient of your healthy mindset is your thoughts. If you can learn and grow from your own thoughts, and change them, rather than being overly reactive and controlled by unhelpful thoughts, you have yourself a healthy mindset.

Cultivating a healthy mindset helps you to cope with stress and life’s challenges more effectively, so it supports helpful habits. A healthy mindset isn’t a destination or an achieved fixed-state of being. It is a journey; a practice. It is an evolving and ever-changing process you actively work at. It takes time and attention to recognize your areas of focus to develop a healthier mindset, and the process is imperfect, but if you are interested in leading an examined life, it’s very worth it. With time and imperfect effort, you can become a friend to yourself or even feel abiding self-love.

It happens – a lot!

Mindfulness & Healthy Mindset

Mindfulness is one approach (the one I use in my practice) to a healthy mindset. It is a practice that can help you see things as they are, not as you imagine them to be, or as you fear they might become. It’s about being fully present and aware of the moment, moment by moment, without judgment. A person with a healthy, or growth mindset believes their own characteristics like intelligence are not fixed but can change with attention and practice.

The first step towards developing a growth mindset is becoming aware of your current beliefs. Once you become aware of your thoughts and underlying beliefs, you can work on changing thoughts and characteristics of yourself that are not so helpful.

Why Having a Healthy Mindset Matters

A healthy mindset has been shown to improve health including making healthy foods more appealing. It can help you to feel more in control and less stressed in daily life. When you feel able to have more in control (or as though you are participating in what the heck is happening), it’s easier to be wise about solutions to problems (rather than waiting and hoping for someone else to step in, or a miracle). We all know that miracles happen all the time, but creating your own is empowering, and just might make miracles more likely.

A growth mindset can help you to see the best in others, have more realistic expectations of yourself, and see setbacks and difficulties as opportunities to grow and learn. When you have realistic expectations of yourself, you are less likely to become stressed or anxious when you make mistakes or don’t meet your own impossibly high standards. This in turn makes you more likely to be kinder to yourself and help you avoid self-sabotage or blaming others for your problems.

Sounds easy, right? Well, not so much. It’s a practice. So, when you begin, you may not be very good at it. Keep practicing. You’ll get better at it.

We’re all imperfect beings. We all make mistakes – sometimes doozies. Learning from our mistakes while understanding that making mistakes is a natural part of life is part of having a healthy mindset.

 

Annie KAy mindful transformation

What the Yogis Say: Compassion & Witness

Yoga and Ayurveda have a lot to say about mindset. Yoga philosophy and psychology focus on your inner landscape, so naturally address mindset. Recent science suggests that a yoga mindset is a very healthy mindset in today’s world. This quote by Swami Kripalu is a beautiful summary of a yoga mindset.

“The highest spiritual practice,” said Swami Kripalu, “is self-observation without judgement.”

Yoga & Compassion 

Mindfulness, which is paying attention moment by moment, can help you to relax and enjoy what’s happening right now. Taking the bit of extra time that mindfulness requires helps you take kinder, more thoughtful, less reactive action. It slows you down!

When you slow down, relax and tune into what is happening around you, it’s easy to appreciate smells, colors, sounds, tastes and textures of the world around you. You’ll likely enjoy the experience more than if you rush through it, be it having a meal or going through your usual morning routine.

Two guiding principles drawn from the Yoga Sutras, a foundational philosophical text of yoga, are non-violence (Ahimsa, in the ancient language of Sanskrit) and contentment (Santosa). The practice of non-violence or compassion is central to a yogic lifestyle. So, the practitioner pays attention to their own thoughts and choices, and aims to become more and more compassionate with themselves and others over time. Contentment is another tenet of yoga practice – again, not a destination or something you finally achieve, but an ongoing practice happening right now. You can cultivate contentment now. It’s a practice. You get better at it.

Yoga & Witness Consciousness

Do you find it hard to pause in the moment – when you get triggered – before responding impulsively?

Along with compassion, being able to ‘step back’ or take a pause – especially when you get poked or irritated – is called ‘accessing the witness’. When you mentally step back, pause and consider the situation from a broader, less judgemental perspective  – you actually change your consciousness. You access witness consciousness.

As you practice non-judgemental awareness, it gets easier to understand that you are doing the best you can with imperfect information, and that much of what you do is rational – maybe even admirable. Non-judgemental awareness also allows you to experiment with a different response than your emotional self might. Being mindful can help you recognize when you’re feeling overwhelmed and in need of support.

Setting Intention

With regard to mindset, intention is getting clear on what you are seeking. I often ask people what they are looking to cultivate in life from the habit we’re experimenting with…be it eating well or moving more or practicing healthful habits. Intention speaks to the why – the personal why that motivates your behavior.

Here are a couple of my past writings on setting your intention, and preparing to set intention by letting go of what no longer works.

Here, also, is a meditation practice that can be very helpful in shifting your mindset. It’s called loving-kindness (metta) meditation. Enjoy.

Loving Kindness (Metta) Meditation 

Loving Kindness (Metta) meditation is a tool that can help you, over time, adopt a healthy mindset toward yourself and others. 

In loving kindness meditation, we wish ourselves well, several times until we feel it. Then, we expand our bubble of loving kindness to someone we love who could use it – a sick relative, a struggling friend. You can continue to expand, to your community, country, world itself, then back to you. Here is an easy version of a loving kindness meditation, from my friend and colleague, Stephen Cope (Kavi). 

May I be happy,

May I be healthy 

and May I stand in the light of my own true self.

You might begin this meditation for 5 minutes daily, and slowly increase it to at least 10 minutes most days. Twenty is even better!

Here is an episode of Quickeners, a podcast I host, on Metta Meditation. 

Enjoy. 

Manifestation: Breath, Believe, Receive

Setting your intention, then adopting an experimental mindset of noticing and adjusting is a mindful approach to making change easier.  Breathing and relaxation exercises, meditation, and visualization can all help keep you in the flow of helpful shifts. These practices can also help to keep you grounded in the present moment.

In this process, it’s important to think in terms of learning when things don’t go as planned. Rather than give up, you compassionately examine what happened, and think about how to overcome the obstacle that made the practice too hard to do. There is not failure, just lessons.

Focused attention and helpful affirmations can also support mindset. Imagining a vision of what your future might look like is a great way to keep you motivated. When you feel discouraged or frustrated by setbacks along the way, access your witness consciousness and remind yourself that you’re a human in an imperfect world that is progressing. Whatever you need to do – a glass of water, or saying to yourself “that happened” – to clear and get back to practice. If you can do that, I can guarantee you transformation.

It’s All Happening

Mindfulness helps you enjoy your unique journey, rather than constantly worrying about your destination. It can help you to be less attached to outcomes, no matter how important they are to you. It can help you to let go of expectations, and see things more as they are, rather than as you imagine them to be or as you fear they might become.

Most importantly, mindfulness meditation helps you to appreciate the moment you are in, and the one unique wacky painful beautiful life you have. It can help you to be more fully present in your everyday life and for those you love. It’s a tool to help let go of the past and of worries about the future. It can help you to see the beauty and magic in the world around you, and realize that events and experiences are happening in such a way as to benefit your spiritual progress, even if it doesn’t seem so in this moment.

Namaste. Keep going.

What is a healthy mindset for you? 

What helps you notice and shift, reset or keep a healthful mindset? 

We want to know – send us a comment! 

Annie 

 

 

Mantra Meditation: Art & Science for Mind-body Healing

Mantra Meditation: Art & Science for Mind-body Healing

Om gum

Ganapatayei 

Namaha 

 Teaching recently on using intention, mantra and affirmation for lifestyle change, I was reminded why I love this delicious vibrational medicine. The room was filled with seekers, some of whom had chanted before, others who’d practiced reminiscent rituals like praying the rosary. 

 As we honored Ganesh (the beloved elephant-headed, mama-loving archetype of the tantric pantheon) through mantra, I could feel their voices as vibration in my center, deep in my bones. Sound emanated from within each being, voices distinct yet interwoven, forming a collective fabric tenting us in sound-song. It was a pulsing prayer to Ganesh, the remover of obstacles. Eyes closed, bodies swayed in open-hearted rhythm. The capillary-like channels (nadis, in the ancient language of Sanskrit) of our energy bodies plucked like strings, vibrating in mantra meditation. 

This article is a brief introduction to the rich energy medicine of mantra meditation. Please know that we just scratch the surface of this profound tool for healing in this article. Stay close to me, friends, to dive deeper! 

- Annie 

What is Mantra Meditation?

Mantra is a Sanskrit word that roughly translates as: Mind (Man) Free (tra).

Vibrational in action, mantra is chanted repetition of a sacred sound, or an affirmation with the aim of calming and focusing your mind. Doing that helps you shift to a more meditative state of consciousness. It often draws from words in the ancient languages of Sanskrit, Pali, or Latin, and is often a prayer, an honoring or request of a saint or an advanced soul. 

Mantra is a form of meditation. Meditation is a practice wherein you change your consciousness in order to achieve something. Meditative consciousness tends include a soft relaxed awareness, a focus (in mantra meditative the mind is focused on the sound or words of the mantra), a quiet yet attentive mind, and an attitude of kind compassion.

As a dietitian and yoga therapist (get to know me better here), I use mantra in my clinical practice to help you change your mindset, food choices and lifestyle choices such as moving more, managing stress mindfully and get enough constructive rest.  Practicing these shifts can help you address looming medical issues or to enhance your energy. I often use mantra in combination with setting intention (getting clear on what you are seeking or why you want to change), and with creating affirmations (intentions in present action). These add-ons help focus and charge your mantra meditation, and boost your likelihood of getting the results you seek.

Chanting meditation is well suited to people who struggle with the discipline of quiet stillness. If you have an ‘active mind’ that has trouble settling down, mantra can provide your mind a strong focus. One of my teachers calls it giving the mind a bone. That sounds right! Your busy mind has something to do.  Certainly if you love to sing, mantra meditation may feel joyful and natural for you. Now let's talk about the words that make up mantras. 

Each mantra is a poem or prayer. It has a focus. In the case of the Ganesh mantra, we honor the remover of obstacles and ask him to help us clear out the mental, physical and unknown cobwebs that prevent us from being in loving service to all beings everywhere. Ganesh helps us to let go. When we are able to let go, it's easier to embrace and reinforce the new, the wisdom-informed.  

 Western Science, Mantra & Meditation

Science supports the use of mantra and more generally, meditation, for a number of health conditions. Here is a brief round-up of the science:

A 2022 meta-analysis of mantra meditation for mental health suggested benefit anxiety, depression and stress. Effects tended to be small to moderate. Reviewers noted that Western science on this topic is new, and many studies are underway to explore the answers to the many remaining questions of just how contemplative practice does what it does, and interfaces with your brain and your life. 

The National Center for Complementary & Integrative Health (NCCIH) has reported that meditation is generally safe, and there is quality research supporting the use of meditation to address high blood pressure, symptoms of irritable bowel syndrome, anxiety and depression, and insomnia. There is limited science suggesting benefits of using meditation for pain and smoking cessation. 

There have also been some fascinating studies about how meditation impacts our brain. In one study researchers compared the brain images of 50 adults who meditate, with 50 who do not. Those who meditated for many years had more folds in the outer grey matter of the brain. Gyrification, the process of creating your brain's folds, may increase your ability to process information. 

Meditation may slow, stall or even reverse changes that take place in the brain due to normal aging. 

A JAMA meta-analysis suggested that meditation addresses stress and can reduce anxiety, depression and pain.  

A 2014 Indian review of meditation from a decidedly yoga-supportive perspective suggests that different mantras can create different effects in the body and life of the practitioner. This is in agreement with longtime Master teachers of mantra. 

The science of mantra and meditation is young - it's just getting started! Studies tend to be small and the research is outside of the usual research industrial complex. However, more bright young researchers are moving toward mindful neuropsychology now that Western science knows enough about the brain to move meditation out of the woo-woo shadows. That bodes well for yoga teachers,  integrative health pros, and people like you were are interested in accessible solutions that work. 

Neuropsychological mechanisms - how mantra works

If you think about a habit from a neuropsychological view, mantra makes sense as a change-helper. Habits are neural short-cuts. They are collections of neural pathways that fire together and remember.

Think about the habit of having a drink at 4p - the sacred hour of happy in my home growing up. Each day, my parents didn't need to check their notes on how to make a Manhattan or even to ask if the other wanted a drink. At 3:45 every single day, my Dad closed the door of his home-office, and the ritual began. It was automatic. The same co-firing happens when it's time to brush your teeth, or when you've had a stressful day and you remember that a glass of wine or piece of chocolate helped you feel better. The habit is formed, engrained.

Mindfulness meditation - paying attention to the habit in a moment by moment way - can help with the re-wiring. It has actually been shown to be quite effective. Mantra meditation is similar to mindfulness meditation in that it provides the brain the time and the cue to look at things differently. Mantra has a couple other interesting characteristics as well. 

Mantra is movement - vibration. Yoga provides a number of intersting ways to think about your human body, and one way is organized around a vibrating crystal (your bones). Chanting vibrates your body - check it out! All communication comes down to light and sound - both of which have frequency - waves. Vibrating your body - through song or chant - tends to feel good and help us to shake it off. Whatever it may be. And, if certain frequencies carry certain messages - they imagine if you start vibrating to peace, love and abundance. 

 Get Started with Mantra Meditation

Begin your practice by setting an intention. Setting an intention helps you to focus your mantra and brings the mantra deeper into your personal circumstance. Please note that this is how I, as a teacher-healer, work with mantra. 

Struggling to begin your intention setting? I can help. Scroll down to download my free workbook on this topic: 3 tools for Mindful Transformation. It’s seven pages that will take you step-by-step through setting intention, chanting a mantra, and then creating affirmations to help bring your intention to life. 

Annie KAy mindful transformation

Easy Effective Sanskrit Mantras 

Here are a few popular classic mantras that can benefit nearly anyone. You might chant one repeatedly as you walk around the block, or find a string of mala beads and chant the mantra 108 times. Several numbers keep coming up in the yogic world, and 108 is one of them. It is thought that if you chant your mantra 108 times, you will have touched each of the delicate energy channels (nadis) of your body with the vibrational energy of the mantra. If you chant out loud you're directing your chant to your physical body, chanting silently directs the chant to your mental and subtle (unseen) bodies. 

 

Popular Sanskrit Mantras: 

Om (Aum, ohm) 

Om is thought to be the source sound of creation and the universe. It is thought to be the source mantra from which all others arise. 

Om Shanti

Shanti means peace, and this mantra is a prayer for peace on all levels for all beings everywhere. 

Sat Nam

This mantra means I am the truth. Truth is my name. 

Om Namah Shivaya 

A bow to Shiva, the eternal observer, the meditative witness, the divine masculine, this mantra honors he who can help you to know your own divine nature. 

Om Shri Danvantre Namaha

A bow to Danantre, the celestial healer, and a prayer of healing and to draw to you your healers

The classical mantra meditations I teach are in Sanskrit. That doesn’t mean, however, that you have to chant in Sanskrit to receive a benefit from mantra meditation. The medicine is in the repetition, held with intention and focusing your mind on the mantra. 

English Language Mantras

If Sanskrit mantras just feel funny, you might use the following phrases in the same way: 

I think I can 

Every Day in Every Way, I’m getting Better & Better 

May I be happy, healthy and free. May you be happy, healthy and free. May we be happy healthy and free. 

You might think about a sweet childhood song you learned long ago, or a spiritual hymn that moves you. Inspiring words and phrases are everywhere - google it! 

Find more mantras in English to lauch your day. 

Going Deeper - a word on Gurus, 

Anyone can benefit from chanting simple mantras with an open heart as a prayer. Traditionally, mantras were given to students by a guru. A guru is a spiritual teacher, who is hopefully an advanced soul. In the Western world of yoga, the guru-teacher model has suffered from a great number of scandals, usually related to a powerful person misusing their power and the responsibility that accompanies it.

Today, there are many master-teachers, some of whom are advanced souls, who acknowledge a need to "become our own guru". It's an empowered spiritual model of learning, and perhaps admiring a teacher while being aware of your own boundaries, and understanding that a relationship between a master (or the CEO of the yoga center), and their student or subordinate is inherently problematic ethically. There are widespread issues around this whenever power is at play - we humans seems to have a hard time with power.

Planets, 

Rhythmic by nature, master-teachers often tie mantra into astrology, the cyclical movement of the planets. For more specific or personal mantra development, your personal astrology and planetary astrology comes into play. It gets complicated. Just know that as you learn and practice mantra, much like yoga it is a long term ever-deepening practice. Likewise, numbers come into play.

& Numbers 

Certain numbers pop up over and over in the world of yoga, and in spiritual traditions. We mentioned chanting your mantra 108 times. The numbers 40 and 7 also pop up a lot. Why these numbers pop up is a lovely collection of stories and observations. Many of the spiritual traditions borrow these numbers from one another - there has been lots of sharing going on over the millenia! Suffice it to say, to do your practice daily for 40 days is a wonderfully powerful practice. As we think about mantra as a tool for healing, using the seven chakras, or the planets for various aims can make this practice powerful. Do you alwasy get what you want? Hell no! But as Mick Jagger says....

You get what you need. 

So, What's Next? 

Hot off the program press is a Mantra for Healing self-study blended (personal and group) online program.

Tara is the enlightened goddess of compassionate creativity. She can give you the energy, healing, abundance and empowered action to support your health and life.
Learn more! 

If you or someone you love is interested in working privately, check out Truly Nourished, a high-impact personal program that blends nutrition clinical science with the wisdom of yoga and meditation. Read more about my coaching practice. 

Ready to chat with me about your situation?  Reach out to my administrator Jamie to arrange a free discovery call.

Do you have a favorite mantra or song you sing to cheer yourself up, or keep yourself pressing on? Share it with us! 

Have you struggled to stick with your mantra meditation practice? Or, have your overcome mantra inertia? Let's share our experiences with mantra in the comments. 

 

 

Namaste friends!