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Tips For Thriving in the Winter

1/2/2018

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Tips For Thriving in the Winter - Dr Deepak Chopra

​The most difficult season for many people, especially as they grow older, is winter. The issues are cumulative—dropping temperatures, intermittent storms, seasonal cold and flu, and extra traffic hazards. When you add the additional stress and strain that many people experience over the holidays, “I can’t wait until spring” becomes the common sentiment.

But the body-mind is designed with adaptability as its primary feature, and many difficulties in winter can be overcome if you let the natural reset in your physiology do its work. As a meditator and follower of Ayurveda, you know that the strongest influences in life are subtle—this knowledge leads you to place emphasis on the doshas and—even deeper than the doshas—on the connection with pure awareness. When you witness how young children use winter as a source of joy and play while in contrast older people complain and get sick, you can see that there is a gap between them that needs to be corrected.

Adjusting at the Dosha Level
At the level of the doshas, winter is associated with Vata, its qualities of cold and dry, and its tendency to increase with age. Vata moves quickly in and out of balance, but like any dosha, if the imbalance goes too far, the needle gets stuck. The body-mind finds it hard or impossible to return to its natural reset point. In practical terms, this means that you need to pay special attention to the following:
  • Avoid feeling cold for any extended period, such as half an hour.
  • A cool bedroom is good for sleep, but make sure that the temperature doesn’t drop so low that you wake up in the middle of the night. If you feel aches and pains on waking up, you probably tossed and turned too much during the night, another sign that the room got too cold.
  • Pay special attention to keeping your head and hands warm. The wrists and back of the neck are sensor points that the nervous system uses to regulate metabolism and the distribution of body heat.
  • Make sure your diet is warm and nourishing at every meal.
  • Stay out of drafts, since moving cold air increases Vata.
  • Avoid crowded places where colds and flu are most easily communicated.

Remember that the dosha level of balance and imbalance is automatically adjusted for each season by the mechanisms built into the body-mind. Ayurveda tells you how to aid the body-mind to avoid unnecessary aggravation of a dosha, and also to help correct long-standing imbalances. This is very useful and important as a natural healing approach, with the benefits being based on your prakriti or body type.

Adjusting at the Pure Awareness Level
But the doshas are not the subtlest level of the body-mind; the subtlest level is the meeting point between pure consciousness and the “waking up” of manifestation. By meditating, you take your attention to this meeting point, gradually accustoming the mind to remain there naturally. In winter, which is a dormant time in Nature, the mind naturally wants to follow that rhythm. Going inward and experiencing peace and restful alertness suits the season.

Using this as your cue, you can take advantage of winter to reflect and contemplate. Take extra quiet and alone time, or even attend a meditation retreat. Of course, the rush and stress of the holidays works against this intention, so it’s good to use January and February as recovery time. It’s also true that the deeper awareness of winter can be creative. If you are shut inside due to a winter storm or unusually cold temperatures, do something creative, positive, and life-affirming.

Try these for ideas:
  • Take up a new interest or project, something that makes you feel happy and focused while you are doing it. 
  • Be generous of spirit, helping others and offering your services wherever you can. Make sure that this activity feels fulfilling, not a drudge.
  • Be in contact with friends and family, offering and receiving support. Don’t use the contact to gripe and bemoan the weather outside.
  • Find ways to laugh and remain positive. Winter blues are a risk that you can consciously put off. If you feel unusually sad in winter and suspect SAD (Seasonal Affective disorder), consult your doctor, who may prescribe more exposure to sunlight, either naturally or through artificial lighting.
  • Reduce or, if possible, eliminate alcohol, which has a depressive effect both physically and mentally despite the short-term buoyancy it can create.

With these points in mind, your personal agenda for winter should be followed every day. Cold, stress, the blues, and Vata aggravation can affect you quickly; two days in a row feeling down is too many. Every season has the potential to be an opportunity for inner growth. In modern society, people focus instead on externals that bypass or hinder inner growth, thanks to so many distractions, deadlines, ego demands, and focusing on ever-restless mental activity.
​
Winter feels difficult not because of its built-in qualities—which children rarely get bothered by—but because the “normal” way you live pushes the doshas out of balance at this time of year, requiring adjustments in lifestyle and more focus on inner growth.

​

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Herbs to help you this winter

15/12/2017

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Herbs to help you this winter - Katie Pande


In this post, Senior Herbalist, Katie Pande explores how use natural, herbal remedies to prevent and treat seasonal coughs and colds, to help shorten the duration and get you feeling better faster.

Why do we catch coughs and colds and when are we most likely to come down with one?

The peak season for colds and flu in the UK is December and January. There are many variables that influence this.

Firstly as, it’s cold this time of year, people are more likely to huddle together and choose to be inside rather than out. Viruses thrive in this environment as they can spread much more quicker from person to person.

We also all tend to turn the heating up during the chillier months of the year. This helps viruses to be re-circulated in heating systems you might find in hotels or offices.

Viruses also love cold and dry conditions. This helps them persist for longer and means that they can be more easily transmitted from person to person through ‘bio-aerosols’ (which are essentially sneezes.)

It is also thought that there is a link between seasonal levels of Vitamin D and immunity, with lower levels of Vitamin D influencing a lower level of immunity.

Do people deal with coughs and colds differently?

In Ayurveda (the ancient Indian system of medicine), understanding your own personal health concerns is centred around recognising your dosha, or constitution. Think of your dosha as being a little like your ‘health star sign’.

Understanding your dosha will help you to understand how your body works and, therefore, how you can help it.

There are three core Ayurvedic dosha, vata, pitta and kapha. We all have a little bit of all three, but there is often one that is more dominant. Each dosha deals with health in a different way.

Let’s see if you can recognise yourself in any of these. If not, then take our dosha quiz to find out:
  • The vata dosha often has a poor response to disease involving illnesses that linger, leaving the person feeling weak and tired. The constant battle can leave people feeling anxious and stressed.
  • The pitta dosha very rarely become ill. However, when they do it knocks them out. They will often be out of action for a couple of days. Pitta types hate not being able to be active and will sometimes continue to work when they should be resting.
  • The kapha dosha suffer mainly from congestion and mucous based coughs and colds with common symptoms like a runny nose and chesty coughs. Kapha types love an excuse to relax, so are the most likely dosha to take the time to rest and recover.

What herbs are best for seasonal wellness?

The herb that will suit you best is often dependent upon your dosha type.

Vata types benefit from herbs that will strengthen and tonify the immune system, building long-term resistance. Herbs like medicinal mushrooms can be particularly helpful, with ashwagandha building resistance and elderberry speeding up recovery times and protecting against further infection.

Pitta types suffer mostly from hot fevers and inflammation, in line with their ‘fiery’ temperament. To counteract this, they need herbs that will reduce the high levels of inflammation such as andrographis and echinacea.

Kapha types need help reducing the build-up of congestion and mucus. Stimulating anti-inflammatories such as ginger, turmeric and trikatu are perfect as they will help dissolve the excess mucus.

How do you naturally treat a cough and cold?

The best way to treat a cough and cold is to prevent it from happening in the first place. Stay away from people who are infected, ensure you are fully rested and include plenty of herbs in your diet that build long-term immunity, such as medicinal mushrooms including reishi, and strengthening herbs like tulsi (holy basil) and ashwagandha.

If you start to feel those familiar signs of a cold - the runny nose, sneezing and headaches, turn to immune stimulants like elderberry and andrographis to help ward it off and also reduce the length of the cold.

To reduce runny noses, mucous coughs and headaches try stimulants such as ginger, turmeric and trikatu.


​

Pukka teas and supplements to try:
  • Pukka Three Ginger tea, Three Tulsi tea, Turmeric Gold tea, Elderberry & Echinacea tea, and Lemon, Ginger & Manuka Honey tea
  • Elderberry Syrup, Andrographis capsules, Mushroom Gold capsules, Wholistic Holy Basil capsules, Wholistic Ashwagandha capsules

What herbal remedies are good for children to take?

Pukka Herbs' Elderberry Syrup is safe for children from the age of two years and is a great option for boosting seasonal wellness in children (as well as adults). You can also add it to hot drinks and herbal teas like Pukka's Lemon, Ginger and Manuka Honey or Elderberry and Echinacea to boost its flavour and enhance its activity.

What’s the best way to get back on your feet after a cold?

Rest is crucial to aid recovery from a cold or flu. If you don't take time to recover, you risk coming down with the next bug and ending up taking more time out.

To support recovery, try immune strengthening plants such as reishi mushrooms to build up your weakened immune system.

Diet and lifestyle are also important here. This means avoiding food and drink that is going to put extra pressure on the body and/or be more difficult to process, taking energy away from re-building your immunity. So, avoiding processed, sugary and fatty foods is key and stimulants such as coffee and alcohol that could weaken our immunity.

The key take-away point here is that you must allow your body time to recover. If you can’t do this then make small changes to your diet to help support recovery and make sure you get a good night’s sleep where possible as this is the time where the body naturally undergoes repair.

Meet the author:



Katie Pande, Senior Herbal Advisor

Katie is a qualified Medical Herbalist, and member of the National Institute of Medical Herbalists (NIMH), currently practising in Shaftesbury. She holds a BSc (Hons) in Herbal Medicine and a BSc (Hons) in Plant and Environmental Biology.

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3 Wisdom Practices for the Winter

3/2/2017

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3 Winter Practices for the Winter - Michelle Fondin

Winter brings shorter days, less sunlight, and colder weather. It can seem like you are cut off from Source with the increased darkness, which can bring about sadness and the blues. Many people experience Seasonal Affective Disorder at this time of year. Since I’m one of those people who doesn’t invite winter with a warm welcome, I’m going to join you in this conversation on finding the wisdom of winter.

One of my favourite and beloved teachers, Dr. David Simon, often taught titbits of Vedic wisdom in meditation seminars. He spoke about time and existence being one of a great big exhalation and inhalation. It’s the dynamic of giving and receiving or one of expending energy and conserving energy. In applying this philosophy to the seasons, we can reason this way. Winter is the inhalation of the planet. It withdraws, conserves, rests, and reforms itself. The output of energy is minimal. But lying under the surface, much is going on. The inner workings of the plant life are forming buds and nourishing the soil for the next season. Many animals hibernate to prepare for the burst of new life with the procreation and birth of baby animals in the spring. When the earth begins to exhale in the spring, what an explosion of beauty!

Let’s try to apply this to our lives. What inner work do you need to do to burst forth with amazing beauty in the spring? Try a few of these reflective meditations to discover the hidden gems that lie beneath the surface in your life, awaiting to emerge.

1. The Soul Questions
I was first exposed to the soul questions in Deepak Chopra’s book, The Spontaneous Fulfilment of Desire. I will never forget where I was (France), and what year it was (2005), because those questions totally changed my perspective and my life. The answers to those questions led me to the path I’m on now, more than 11 years after I first did this exercise.

Here are the soul questions:
  • Who am I?
  • What do I want?
  • What is my purpose?

Follow these steps to make this exercise a meditation.
  • Start with a blank piece of lined paper and a writing utensil. Use freehand rather than an electronic device so your pure energy can flow through your hand to the paper. Make sure you’re in a quiet space with no distractions, since this is a meditation. Allow about 20 to 30 minutes for the exercise.
  • On the top of the paper, write the question, “Who am I?”. After closing your eyes for a minute or two, take a couple of deep breaths, and begin answering the question on the paper. Ask the same question to yourself 25 times. It doesn’t matter if your answers are the same or different, just write what comes up.
  • Then go to your next question, “What do I want?” Repeat the question 25 times and write down the answers.
  • Finally, ask, “What is my purpose?” following the same format with the other two questions. Another way to say this is, “What are my God-given talents?” Or, “How can I help and serve?” I’ve found that this one is the hardest question to answer. However, allow yourself to be open to the wisdom of the universe. It will come through to you in this meditation.

At the end of the meditation, thank the universe for the answers you received. You can repeat this meditation whenever you feel the need. As you change, expand, and grow, you will see that your answers will too change.


2. Simplify Your Space
Complicated living can lead to extra stress, especially in the winter. Your schedule might be overstuffed with things to do. Or your home might be crammed with clutter. Then, when you’re stuck indoors, being faced with “too much” of anything can overwhelm you.

Without actually doing anything, you can make decisions on how you’d like to simplify your life by doing a mindfulness meditation:
  • Start by going into a room in your home.
  • Sit on the floor, take in a few deep breaths. You can even light a candle or incense.
  • Call in the energy of the room and feel it. Look around the room and observe what makes you feel good and smile.
  • Then, look at the objects that make you not feel so good. You might see piles of papers, broken or rejected items, or even furniture you’ve always disliked.
  • Make a decision to simplify your life by getting rid of the things that make you unhappy or that bring in stagnant energy.

In Ayurveda, the basic element of space or akasha, is not simply emptiness or vastness, it’s pure potential. When you clear your spaces through simplifying your life, you allow creativity to flow into your life. You can also do this with your schedule, your body, or your “to-do” list.

3. Gratitude and Giving Practice
When I get into my whiny, complaining mode of, “I hate winter. It’s so cold, and I hate being cold. Snow and ice are so terrible,” I try to remember that I need to be grateful. I do this as a walking meditation. I walk throughout my house or I do this when I’m driving. I am so grateful to have electricity and heat in the winter. I’m grateful to have my beautiful house. I’m grateful for my health and the health of my children. I’m grateful for the winter solstice and that the days get longer afterwards (when the planet starts to exhale again). When I’m in my car, I look around to nature and start to get grateful.

What things can you be grateful for in the winter? Take it all in.

When you realise you have so much, you can begin the process of giving and blessing others. That is your version of exhaling. You can give away everything you no longer need to charities. You can give of your time. You can give a smile when you don’t feel like smiling. You can give someone your full attention.
​

Finally, look at each winter day as preparation for something wonderful. You’re conserving your energy and building yourself from the inside out so you can shine as the winter melts into spring. And remember, it’s only in pure darkness where you can see the most stars.  

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How to Welcome Winter with Open Arms

16/12/2016

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How to Welcome Winter with Open Arms - Melissa Carver

Winter can be depressing, but it doesn't have to be. Welcoming winter with open arms becomes a little easier when you use particular tools to stay warm, focused, and healthy. In general, winter is nature’s way of telling you it’s a time to slow down and enjoy your personal and family time. But we are human and often stubborn, not listening to its advice. Sometimes it feels as though we like to go against everything nature does, as if we know more than an ecosystem that has survived billions of years.
 

This year, try these tips to brighten the months ahead.  

Celebrate the Winter Solstice
The official first day of winter is between December 21st and December 23rd. The exact date and time will vary upon your location and the year. A reliable source for your area is the Farmer’s Almanac. 

Winter Solstice has been celebrated since ancient times. The word solstice translates into “sun stands still.” This particular day will be the darkest of the year. It is what gave way for the more modern holidays that are more focused on today. Incorporating this day into your winter traditions can be a wonderful way to reconnect with your genetic roots. Across the globe, all nationalities slowed down to welcome the sun as the days will now become longer. 

Combining the following tips would make an excellent start to creating a winter solstice tradition. It may also help kick start some daily winter habits. 

Observe Nature 
Nature hibernates, slows down, or moves somewhere warmer when winter hits. You can learn a lot from this. Winter screams "slow down" in many ways. It is a Kapha time of year—longer hours of darkness and lower temperatures. If you flow with what nature is doing, you tend to see better results in your health. Sleep a little longer each night, take naps when you are tired, and put on an extra layer of clothing.

Although the sun is around a lot less, the flowers have died, and leaves are long gone, you can still find the beauty this season brings. Almost everyone can agree snow looks beautiful! But what else do you see? If you don't mind a chill, take your meditation outside a few times this season. Or, for those of you who get cold easily, start a meditation by looking out a window. Take mental notes of your favorite visuals. 

As most birds fly to a warmer location, don't be afraid to follow! If you have children, you may be concerned about taking them out of school. Many schools will still give your child their daily credit if you make it educational as well. They can take pictures and write a report on what they learned. Check with your local school system for their credit guidelines and spend some time in a warmer climate. 

Embrace Feminine Energy 
The sun, a masculine force, must be balanced by the feminine nature of the moon. In winter, you see a great deal more of the moon, making winter a stronger feminine season. This is a perfect time to journal, practice, and give thanks to all of the female qualities going on around and within us. 

We all have both masculine and feminine qualities and energy, balancing these two forces takes awareness. Whether you are male or female, ask yourself these questions. Journal the answers as they come to you, reflect and research various ways you could articulate your feminine side that is healthy for you. 
  • Do you show a nurturing side?
  • Is your intuition in tune?
  • How long has it been since you expressed your creativeness?
  • Do you enjoy symbology and colors? 
  • What side do you utilize the most throughout your day? 

Although these are on the side of predominantly feminine, don't let that scare you men off. By spending some conscious time in this area of the brain and spirit, you are also building a stronger masculine energy. As you know, balance is the key to abundance in all forms. 

Ladies, although your initial response may be that your feminine side is doing just fine, please keep in mind that our society has lost touch in the true power of the female-based energies. Sometimes it can be confusing as to what a 'feminine side' really means. The difficulties you may face in the workforce or even at home can sometimes fall back upon the subconscious detachments you have in this area. 

Keep Warm 
Keeping yourself warm is more than just avoiding a runny nose. Your body needs extra circulation, inside and out. Try these simple tips throughout your week. 
  • Spice your palate with tumeric, garlic, ginger, or licorice. 
  • Dress in layers and keep extra clothes in the car. 
  • Increase the pace of your yoga routine. 
  • Avoid alcohol. Although alcohol may make you feel as though you're warmer, it actually decreases core body temperatures. 

Increase Vitamin D
Over the years, humans seem to go outside less and less. Our body needs sun to combat many diseases, including cancer, and fight depression. The summer is obviously the best time to soak up the rays but don't forget to get your dosage in winter as well. 

Studies have shown an extremely high rate of vitamin deficiency in America. The percentage rates are 41.6 to 82.1 percent, broken down by nationalities. The darker populations have the highest rate of Vitamin D deficiency, partially due to the fact that the darker the skin, the more sun exposure a person requires to meet their daily value.  

Take full advantage of the warmer days of winter. If the heat of the day is during your work period, consider a lunch outdoors. Another way to stay warm and still get the sunrays on your skin is to sit in the car or in front of a window in your home, allowing the sun to hit your skin. 

Plan Fun Winter Activities
Decorating a log to place on the fire has been a long-standing tradition in many cultures. The decorating and burning can both be meditative, an added bonus to family time. Here are simple steps to create a log with your family. 

1. Gather these items:
  • Fire log 
  • Orange peel - Represents the sun
  • Sage - Releases negative energy
  • Feather - Represents Higher Self
  • Walnut shell - Represents gratitude for stored food supply
  • Oregano – Representing love and protection

2. Have each family member write down an affirmation on a small piece of paper.


3. Tie all of the above items onto the log with an organic twine. Further decorate with any other organic materials as you wish.


4. Save for the Solstice or the New Year and burn. 


Flowing effortlessly from one season to the next can often be a challenge—but if you listen to your body and intuition, and put forth a little effort, you can make it out healthy. 



​

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