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Empowered Living Course Dana Skoglund

Empowered Living Handbook

Table of Contents:

Group Guidelines 1Empowered Living Purpose and Guidelines 4The Books 5Prep School 6Introduction to Ayurveda growthwork 6Gunas worksheet 7Gunas worksheet answers 8Gunas and Doshas Worksheet 9Gunas and Doshas Worksheet answers 10Daily Rhythm checklist 11Habit worksheet 12Elevate your space tip sheet 13Vata balancing tip sheet 14Values worksheet 15Scoring your areas of life 16Vision worksheet: Space 16Gunas and the mind chart 17Gunas and food chart 18Tongue Diagnosis chart 194 Types of Agni chart 226 Tastes Worksheet 23Tastes and Tissues 23Digestion and 6 tastes 26Tejas, Ojas and Prana 27Stress management 101 28Immune Building Tip sheet 29Winter wisdom 30Kitchen medicine 31Spice guide 32Goal setting worksheet 35Productivity 37Eisenhower Box 38Willpower tip sheet 39Tell your story questions 40Find your purpose journal questions 42Creativity worksheet 44Dharma practice 45Optimism 47Somatic experiencing 485 Koshas 50

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Chakras 51Spring season tip sheet 53Woman’s cycles 55Detox 60Troubleshoot your poop 62Ayurvedic herbs 63Ayurvedic beauty care 64Zero waste 65Summer Season 66Daily Journal 68Month End reflection 69Vision worksheets 70

Group Guidelines

We evolve faster and more easily as part of an evolutionary group than we do on our own. The clearer a group’s guidelines and commitments, the more efficient that evolution can be. In this course you are invited to step into the full momentum of group evolution by following the Group Commitments below. These commitments are based on Craig Hamilton’s Principles of Evolutionary Culture.

How to Show Up in this Course

Commit to Transform

Show up to this group with wholehearted presence and desire to evolve. Recognize that this is a place for you to express your longing for a greater life, a healthier body, a deeper connection to a life on purpose. Here you can be fully engaged and supported. Have the love, trust, and courage to give your attention, your heart and soul to the course work you’ll be doing on your own and in the group.

Overcome Resistance

Often resistance arises before a group meeting or before a difficult component within the course. When you notice resistance arising, or an excuse to not participate, see it for resistance. Remember your overall goals for being in this program and show up fully. Step into leadership by breaking your challenges into small steps and taking action on those steps. Show leadership in the community by showing up fully and demonstrating how you are willing to try to co-cultivate conscious community.

Play your Edge

Evolution means moving into new territory. Our conditioned response to being in unknown territory is often discomfort and fear. We are conditioned to see unfamiliarity and its discomfort as negative, so we tend to avoid it. Living on your edge means being willing to accept the emotions that arise in reaction to your emerging growth. In this group you are invited to actively lean into your shadows and edges and see them as signs that you’re on the right track. As a

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participant in this group, you agree to give yourself and other members full permission and support to take risks and try on new ways of being. You agree to show up for your own evolution and the evolution of the whole, even when it feels unfamiliar and uncomfortable. Remember, this is a safe space and we’re all in this together.

Cultivate Clean Channels

When we play our evolving edges together, muck and mire can arise between us. If this happens, resolve to clear up any interpersonal tension as soon as possible. If you are bothered about the way something is handled, bring it up for discussion on the forum, in class, or in a private message. By keeping channels clear, you strengthen your commitment to the process and to the group.

How to Show Up in Meetings

Commit to Engage

Our meetings are the beating heart of our group process. The transformative power of these meetings is in direct proportion to how fully you participate. Attend as many as you can and be ready for action (see below).

Be Ready for Action

Get the most out of these meetings by showing up 10 minutes early with your notebook and reflecting on these questions:

• What exactly do you need from the course right now?• What is your one burning question of the moment? Elaborate with a few bullet points.• What progress or setbacks have you experienced since the last meeting? Elaborate with a

few bullet points.

Writing and reflecting in advance of the meetings not only helps you bring greater intention to your own process, it makes you more available to speak up with questions and insight for the group.

Don’t Hide or Dominate

Some of you will tend to hide and listen. Others will tend to dominate and speak often in our conversation. Be conscious of your tendency and actively step into your growing edge in how you can show up more fully, attentively and vulnerably.

Listen Deeply

Our meetings are an amazing opportunity to learn, practice and receive deep listening. Listening deeply means that when someone else is speaking you connect with the essence beneath his or her words. You lean in to know their experience from their expression and allow yourself to be impacted. The act of listening deeply is edgy and full of evolutionary tension that enables us to

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co-create a stronger group for transformation in real time. Take it seriously and you’ll grow immensely. Deep listening awakens and empowers you, your group, your relationships, and your dharma (career).

How to Show Up on the Forum

Give to Receive

Life force is based on giving and receiving. Receive each other with beginner’s mind. Be supportive to receive support. Offer feedback when asked and you’ll get feedback when you need it. To get the most out of your course, comment on the forum, both giving and receiving, at least once a week. Less than that and you won’t be an effective part of the community, which will short-circuit your progress.

Don’t Lurk or DominateJust like in the live meetings, some of you will tend to lurk and others dominate on the forum. Know your tendency and actively step into your growing edge in how you can show up more fully, attentively and vulnerably.

Follow these guidelines and expect miracles

“If you can dream it, you can achieve it.” - Zig Ziglar

Empowered Living Mission and Purpose

The purpose of this course is to empower members to reach their goals through guidance,accountability structures and group support.

We will use the principles and philosophies of yoga and Ayurveda, as well as the wisdom ofmodern thought leaders and change makers.

We will meet twice a month for 8 months to brainstorm ideas, get feedback, inspire, encourage, and learn from each other. Through accountability, our combined knowledge, skills and expertise, we will help each other to live into our purpose and reach our highest goals.

Guidelines

In addition to the above guidelines and commitments of Align and Thrive, I have added the following:• Be generous with your skills and encouragement• Communicate with candor and care• Grow together. Embrace challenges as evolutionary adventures• Collective Leadership. We will co-create the course and be open to changes that are needed• Leave your ego at the door• Communicate to the group when you feel like you’re not getting what you want or need out ofthe meetings. Let everyone know what you need to feel supported.• Be vulnerable. Real breakthroughs happen when you don’t hold back. Honesty, vulnerabilityand trust are essential for your growth within the group.• Raise your own bar and help support others into their potential

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• Have fun! Sense of humour, jokes and light-heartedness is encouraged : )

Leadership and commitment

• This mastermind is facilitated and managed by Dana Skoglund who is responsible for maintaining the Facebook group and organizing the meetings.

• However, leadership is shared by all members who may propose suggestions for thegroup and new ideas.• If a member feels the group is not a good fit, he or she will inform the other membersabout stepping out, not simply avoiding communication• This group is currently closed to new members. Registration is open once a year.

Meeting logistics

• Twice monthly meetings (2 hours each)• Be present and show up fully for meetings. Commit to giving all of your attention andeffort for the time you’re together• Do your best to attend as many meetings as you can

Privacy

The great thing about a closed group is that we can share everything from personalstruggles to brainstorms in a safe, private place and receive advice and encouragementfrom people we know we can trust with fragile things. For us to wholly benefit from thisaspect of a mastermind group, we must respect each other’s privacy. Topics and ideasdiscussed in the meeting and Facebook group are to be kept private within our group.

The Books:

1. The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing by Marie Kondo or Spark Joy by Marie Kondo

2. The Code of the Extraordinary Mind: 10 Unconventional Laws to Redefine Your Life and Succeed On Your Own Terms by Vishen Lakhiani

3. The Big Leap: Conquer Your Hidden Fear and Take Life to the Next Level by Gay Hendricks4. The 12 Week Year: Get More Done in 12 Weeks than Others Do in 12 Months by Brian P.

Moran and Michael Lennington5. The Gifts of Imperfection: Let Go of Who You Think You're Supposed to Be and Embrace

Who You Are by Brene Brown6. Clean: The Revolutionary Program to Restore the Body's Natural Ability to Heal Itself by

Alejandro Junger7. The Great Work of Your Life: A Guide for the Journey to Your True Calling by Stephen Cope

Prep School (September 1 - 30)Read: The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing by Marie Kondo or Spark Joy by Marie Kondo

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Introduction to Ayurveda

• Watch Introduction to Ayurveda webinar• Notice the gunas in your body, mind, emotions, weather• Learn the qualities (gunas) associated with each dosha. See cheatsheet• Keep up the decluttering!

Day Guna present Body (How is it present? Where?)

Mind (How is it present? When?)

Emotions (How is it present? When?)

Which dosha has this guna the most?

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Gunas Worksheet

Put the following 20 gunas with the appropriate element. Some gunas will fit with more than one element.

cold hot oily dry heavy lightgross subtle dense liquid soft hardstatic mobile sticky clear slimy/smooth roughslow sharp

Earth (kapha) Water (kapha/pitta)

Fire (pitta) Air (vata) Space (vata)

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Gunas worksheet answers

Earth: heavy, dense/solid, dry, cold, static, rough, hard

Water: cold, liquid, heavy, smooth, soft, sticky, slow

Fire: hot, oily, light, mobile, subtle, clear, slimy, sharp

Air: cold, dry, light, mobile, subtle, hard, clear, rough, sharp

Space: cold, dry, light, subtle, clear, sharp

Earth (kapha) Water (kapha/pitta)

Fire (pitta) Air (vata) Space (vata)

cold cold hot cold cold

dry oily dry dry

heavy heavy light light light

static mobile mobile

gross subtle subtle subtle

dense liquid

hard soft hard

sticky clear clear clear

rough slimy slimy rough

slow slow sharp sharp sharp

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Gunas and Doshas WorksheetWrite how the gunas might show up (physically/emotionally/mentally) in the appropriate doshacolumn. cold hot oily dryheavy light gross subtle dense liquidsoft hard static mobile sticky clearslimy rough slow sharp Guna Vata Pitta Kapha

cold/hot cold body temperature, cold personality (not very welcoming)

hot body temp, burns out easily, inflammation, fiery personality, hot-tempered, words can burn you

cold body temperature

oily/dry

heavy/light

gross/subtle

dense/liquid - these both work for kapha

soft/hard

static/mobile or regular/irregular

sticky/clear

slimy/rough

slow/sharp

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Gunas and Doshas Worksheet Answers

Guna Vata Pitta Kapha

cold/hot cold body temperature, cold personality (not very welcoming)

hot body temp, burns out easily, inflammation, fiery personality, hot-tempered, words can burn you

cold body temperature

oily/dry dry skin, sense of humor, constipation

oily skin, hair, can “grease the situation”, “butter someone up” manipulative

heavy/light light bodyweight - ectomorph/lean/bony

light -discerning, perceptive “see the light”,

heavy bodyweight, heavy heart, sadness, despair, weight of world on shoulders

gross/subtle subtle - spaced-out, in the world of ideas/thoughts

subtle - not grounded in reality

gross - grounded in reality

dense/liquid - these both work for kapha

liquid - adaptable, can find their way around an obstacle, social chameleon

liquid - can adapt and transform easily

moist skin, drown in sorrow, fluid in movement and speech patterns, retains water/memories, holds grudges, hoards

soft/hard hard - strict, disciplined, perfectionist

can be soft if there’s more water element (easy-going) and hard if there’s more earth (rigid)

static/mobile or regular/irregular

mobile/irregular - scattered, active, all over the place, always moving/talking

mobile - always moving forward, driven, clear direction upward

static - stuck in their ways, prone to stagnation

sticky/clear clear - transparent, sensitive, can read them like a book

sticky - they attract people to them, easy to be around

slimy/rough rough skin, chaps easily slimy - like a car salesman, slick

mucous

slow/sharp sharp - fast-talking sharp -critical, words can cut you, sharp hunger - “hangry”, articulate - cuts to the chase

slow speech and movement patterns, slow to learn and change

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Daily Rhythm

Morning• wake early, preferably before 6am• urinate and dedicate upon arising• scrape your tongue, and brush your teeth• oil the inside of your nostrils• drink 2 cups of hot water, with lemon to increase alkalinity if desired• exercise for 20 minutes breathing through your nose• meditate (for at least 5 minutes)• massage your body with pure oil before, during or after bathing

Mid-day• do not restrain natural urges such as yawning, sneezing, farting or urinating• eat your biggest meal in the middle of the day in a quiet, settled atmosphere• fast on water between meals

Evening • avoid worrying, rushing and overeating• quit work before 6pm. unplug• treat yourself and those you interact with lovingly and gently. cultivate gratitude and

ease• go for a walk. spend time in nature.• engage in activity that brings you joy.• meditate and relax at the end of your day• bed by 10pm

Choose one habit to work on this weekWatch the webinar on that habit and read over that section in your Habits Guide from Align and ThriveFind a specific action to take with regards to that habitChoose a trigger (specific time, place, prior action, other person, emotion) for your new routine. Remind yourself to do the habit with a sticky note or other cue.Practice, practice, practice. Repeat until the habit becomes automated.

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Habit worksheet

What is your goal or what habit do you want to have?

What’s your Big Why? Is it meaningful enough? Whatever is your first response, ask yourself: “Why do I want that?”, continue to ask that question (infinite regression) until you get to the root desire.

Who do you have to become to make your habit a reality? What kind of identity will you have to adopt? You must absolutely believe that you can achieve it and that it’s possible for you. Whether you think you can, or you think you can’t - you’re right.” ― Henry Ford

Are you willing to make a 100% commitment? Now a half ass, one foot in and one foot out commitment - but are you all in?

What is your next specific action to take towards that goal/habit? Remember - it has to be very specific.

What is your trigger for your new habit? Is it a specific time, specific place, other person, emotion or prior action?

Is there a process or system you need to create so that it is more streamlined and efficient? If your goal is a big one, can you break it down into small, bite size chunks? What baby step will you take in that direction?

Lastly, practice, practice, practice. Repetition until it’s automated!

“Practice makes permanent”

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ELEVATE YOUR SPACE TIP SHEET

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DO’S

Clear with intentionMaking space in your home means making space for new opportunities. Use your intention to clearly imagine what opportunities to attract.

Does it bring you joy?Is it useful? Do you love it? Only keep things that you need and that bring you joy. Period.

Use your front doorOpen it up. Let the wind blow through your house. Invite fresh energy into your home. Ask energy that no longer serves you to depart.

Clean down to the boneWhen you clear out a drawer, empty all contents. Wipe vinegar water on all surfaces. Explore the notion that like attracts like.

Use the commanding positionSet up your couch, desk and bed so you can easily see the main door in that room. Relax knowing that your subconscious will rest easy.

Notice the first thing you seeDoes the first thing you sense when you wake up in the morning make you happy to be alive?

Just get startedStarting is the hardest part. Start somewhere: your clothes, a drawer, a cupboard. Once you begin, you will gain energy from your work.

DON’TS

Worry about with people’s stuffStart by clearing your own stuff. People who live in your home will begin to fall into line and are more willing to let go when you lead by example.

Keep things just in caseWhen we keep things because we might need them, we are acting as though we will not be supported in the future. Release objects that no longer serve you and you will be fully supported.

Bring the energy downCareful of how much stuff you place on the floor. Too many objects down low can drag down your energy and create stagnation. Try to create a pocket of space surrounding everything you own.

Use high shelves for big objectsremove everything from a shelf above your head that seems like it doesn’t fit or might fall on you.

Harbour old energyAntiques contain energies from many previous owners. Only keep them if you love them. Clear their energy with bells, smudging and orange oil.

Practice AngerNeurons that fire together, wire together. Don’t do anything that you actively don’t want to be doing. Take a break. Come back to it when you’re in a better state of mind. You infuse your energy into your space - for better or for worse.


Fall Seasonal Routine - Balancing Vata

Vata is the energy of movement. Vata is the “king”of the dosas - because none of the other forces would occur without it. Vata sets the rhythm. It is responsible for every movement in the body . Vata moves the heat of pitta and the fluid of kapha.Elements: air and ether. Gunas: dry, light, rough, subtle, cold, mobile, clear and unstable.Location: colon, nerves and mind.Vata constitutions: light and ectomorphic. The light qualities give rise to the positive emotionsof enthusiasm and brightness…the downside is lack of confidence (no grounding of earth) lackof direction (air disperses) and lack of ease (no fluidity of water). Due to the clear quality, Vatashave an emotional transparency. Their light body structure can manifest in flexibility andquickness.

Vata digestion: Due to the dissipating energy of the wind, the bile and enzymes get blown outin vata types. Vata tends to eat erratically and skip meals, which further taxes their ability todigest and absorb nutrients. For this reason Vatas tend to bloat. Due to dryness, Vatas tendtowards dehydration and constipation.

Vata tendencies: Due to lightness in the mind and erratic patterns, Vatas tend towards sleepissues. The dry quality can create cracking joints.

Vata imbalances will be more prominent during the fall season therefore most people shouldfollow a vata-balancing regimen (especially those with a vata constitution)

Guidelines for balancing Vata: warmth, deep nourishment, grounding, stability, and focus

Diet:• Vatas thrive on routine and will benefit from eating at regular mealtimes to increase their agni(digestive fire). Nourishing the body 3-4 times a day creates grounding in the body and mind.• include nuts, seeds and oils to balance the lightness of body• increase spices to bring heat to the cold nature of their systems and improve digestion• food should be warm, spiced, heavy and oily• drink warm teas and fluids, avoid coffee and other stimulating beverages• eat more sweet, sour and salty tastes

Lifestyle:• abhyanga (oil-massage) is extremely nourishing for Vata types and allow them to feelinsulated and nourished• meditation helps calm and steady a busy vata mind• maintain steady daily routines to balance the erratic, scattered tendency of Vata• early to bed, early to rise• avoid over scheduling, rushing, over stimulation - slow down and relax

Exercise:• yoga: emphasizing standing and balancing poses to increase strength and grounding,restorative yoga, and hip openers. Stay warm, breath deeply, move fluidly and ground into theearth. pranayama: alternate nostril breathing• walking, hiking, swimming, biking and dancing are all excellent forms of exercise for Vatas

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Values Worksheet

Happiness is that state of consciousness which proceeds from the achievement of one's values. - Ayn Rand

Values are what is most important to us, what we ‘value’, and what gives us purpose. They determine our priorities, and, deep down they're a way to gauge if our life is turning out the way we want it to. Values are the foundation for our decisions, the goals we make, and the way we live. Our values give us direction, they help us set boundaries and inform our choices. By uncovering our values we can live with more integrity, satisfaction and purpose.

1. Identify when in your life you were happiest. When everything felt aligned. What were you doing? Describe this peak moment in detail.

2. What values are recognizable in this peak moment?

3. What are you most proud of in your life and why?

4. Identify when in your life you felt really good, and really confident that you were making good choices. When you were most satisfied and fulfilled. What were you doing?

5. Who do you admire and why? What character traits do they have that you value?

6. What is most important to you?

7. Look over this list of values: http://jamesclear.com/core-values Write down the ones with the highest resonance or the biggest charge.

8. Ask yourself, “What does each value mean to me?” and, “Why did I choose these?”

9. Prioritize your values in order of importance. Choose 10 max. One way to do this is to write them all down on pieces of paper and ask which one you would give up if you had to. Continue this process until you’re left with the most important ones.

10. Then for each value, write a definition, a statement of what it means to you to be successful in living that value. At the end of your life, looking back, how will you know if you’ve been successful in that area?

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11. Next to each of your core values, list ways you are currently living out that value.

12. Do you notice any gaps between the values you selected and the way you spend your time and energy?

13. How do your daily habits reflect your core values?

14. Where are you out of integrity with your values? What can you do to rectify that?

15. What kaizen practice can you start doing to align with your core values?

"Your core values are deeply held beliefs that authentically describe your soul" - John Maxwell

Scoring your areas of life (from Handel Group Coaching)

10 Perfect. Unsustainable state of affairs. Reserved for individual episodes and fleeting moments.

9 Highest sustainable rating for a category

8 Highly satisfactory state of affairs. Significant additional focused effort will be needed to elevate rating to a 9. A source of pride.

7 Solid, can’t complain, coasting because it’s good enough but not a source of pride.

6 Weak, but not painful. Frayed around the edges. Can talk oneself into being a 7 but it’s not easy. Needs work but doesn’t have to be today.

5 A 6 that’s been around a while. Still not intolerable but likely the issue or the necessary remedial steps are actively being avoided.

4. Getting to be intolerable…but not yet. Requires a great deal of justification and/or denial to continue this number at a sustained rate.

3 Things are bad. Very bad. It is not yet life threatening or a point of no return, but close.

2 Things are hopeless. You wonder why you exist. There is much pain. Virtually unbearable.

1 Fleeting moments of hell. Unsustainable level of displeasure.

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Vision Worksheet:Space/physical environment (home, personal space)

Does your home reflect you well? How does it feel and look? Does it feel like home? Is your space organized, clean and uncluttered?

1. Write out your vision in the area of space. What do you want this area to look like, feel like, be like a year from now? Focus on how it feels to be experiencing your life this way. Write in present tense, be specific, and positive. Dare to dream, don’t be afraid of failing.

2. On a scale from 1 - 10, how would you rate your space as it stands right now? Be honest. A low number doesn’t mean that you are a bad person. The more honest you are about where you really are, the more this will help you get where you want to be.

3. If your space is below a 9, what does your space look and feel like right now? Describe it in detail. are the reasons? Make sure you address all the points you made in your dream from question #1. If you’re at a 9/10, describe why.

4. If your space is not 9/10 what are the reasons or explanations? Why are you stuck at the current number? What are your limiting beliefs?

5. What is your baby step to move in that direction? What are you willing to commit to?

6. What is your trigger (specific time, specific place, other person, prior action, emotion) for your new habit?

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Gunas and The Mind

Sattva Rajas Tamas

Key Features

light, upward moving, pure, transparent, inspiring, warm

active, moving, agitated, restless, throbbing

dark, heavy, inert, downward-moving,

opaque

Mind clear, content, inspired to spiritual pursuits,

concentrated, accepting

flooded with thoughts, excited, hyperactive,

nervous, worldly

unclear, heavy with depression, hopeless, no

inspiration, dull

Emotions faith, devotion, peace, humility, contentment,

cheerfulness, detachment, yearning for liberation, love

desire, anger, greed, hypocrisy, arrogance,

jealousy, egoism, envy, ambition,

competitiveness, expectation

sadness, lack of enthusiasm,

stubbornness, clinging, apathy, hopeless,

dejection

Energy light, joyful, supple energetic but restless dull, heavy, listless

Body energetic, light, & composed unsteady, too active heavy, stiff, immobile

Food light, fresh, easily digested, neither under or

overcooked, calming

strong taste, heavily spiced, pungent, overly salted, disturbs sleep,

causes dreams

stale, heavy, full of additives/preservatives, overly sweet, induces

sleep, overcooked

Attached to

knowledge & happiness action negligence, sloth, & sleep

Works without desire for fruit according to scriptures, faith

in duty, happy

seeking fruit, hypocritical, ostentatious, anxious/

stressed

with foolish obstinacy, fails to observe scriptures or right practice, no faith

Environment

clean, fresh, quiet, peaceful, harmonious, cooperative,

green, uncongested

conflicted energies, exciting, busy, plays

music constantly, argumentative

dull, dark, stale, unclean, congested with old ideas,

depressing, slothful

Understanding

knows virtue unclear virtue/vice obscured thinking

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Gunas and Food

Sattva is a state of harmony, balance, joy and intelligence. To increase sattva, reduce both rajas and tamas, eat sattvic foods and enjoy activities and environments that produce joy and positive thoughts. All of the yogic practices were developed to create sattva in the mind and body. Thus, practicing yoga and leading a yogic lifestyle strongly cultivates sattva.

Rajas is a state of energy, action, change and movement. The nature of rajas is of attraction, longing and attachment and rajas strongly binds us to the fruits of our work. To reduce rajas avoid rajasic foods, over exercising, over work, loud music, excessive thinking and consuming excessive material goods.

Tamas is a state of darkness, inertia, inactivity and materiality. Tamas manifests from ignorance and deludes all beings from their spiritual truths. To reduce tamas avoid tamasic foods, over sleeping, over eating, inactivity, passivity and fearful situations.

Tongues

Notice your tongue each morning. Observe how the coating changes with day-to-day choices. Use the blank tongue charts from your Habits Guide and the table below to keep track of what you see.Refine your oral care:• scrape your tongue first thing in the morning and after brushing.• oil pull - if you’re not doing it daily, commit to doing it at least once this week. Swish 1

teaspoon organic coconut or sesame oil through your teeth and gums for 15-20 minutes. Spit out in the garbage (not the drain). Notice the effect.

• Gargle with triphala water before bed. Recipe: simmer 1 T trifle powder in 2 c hot water for 10 min, covered. Pour into sterilized glass jar and store in the bathroom. Before bed each night,

Sattvic Rajasic Tamasic

Foods that promote purity of mind, peace, intelligence, and

clear decision making

milkherbal tea

grainsfresh fruits

fresh vegetableshoneynuts

beans

These foods are light and promote positive energy flow

Foods that give us motivation, keep us attached to the ego, and

create desires

coffeechicken

eggsonion/garlicdark lentilscitrus fruitschocolate

spicy foodssalt

Often over stimulating, these foods can create a restless,

excited mind.

Foods that lower our resistance to disease, cloud the mind, and

promote negative emotions.

red meatalcohol

fast foodfried food

canned/stale foodrefined sugars

tobaccosoda

These foods are dull, heavy, block flow of energy and produce

harmful toxins.

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swish through your mouth for 30 sec. Notice what taste you taste most. Notice how it changes through the month.

List any symptoms/imbalances you are currently experiencing:

Look at the taste/tissue chart. Which imbalance can be alleviated by which taste?

Monday Wednesday Friday Sunday

location of the coating?

coating color (clear, white, yellow, grey)

texture of coating - wet, dry, shiny,

thick, etc.

coating thickness (thin, medium,

thick)

Does it scape off?

how long has it been there?

Are there cracks or scallops?

What else do you notice -

movement (tremors), patches,

irritations?

What might be contributing to the coating?

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Based on your findings above, what tastes will have a healing effect on your tissue?

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Agni and Ama

Homework• Of the 4 types of agni, which do you experience currently? What has your agni pattern beenover time?• Pick 1-2 of the Healthier Eating Guidelines from habit # 8 to focus on this week and make ahabit.What’s happening with YOUR agni?

“If you worship your agni, you will be blessed with perfect health” - Dr. Vasant Lad

Sama balanced

• 2-3 meals/day, normal size, no cravings; no snacking, regular weight, good digestion, normal regular stools, no allergies good energy, bright

• cheerful disposition

anyone

What’s your pattern? How so?

vishamairregular

alternatingtoo fast/too slow

• irregular; snacking,inconsistent, underweight,variable digestion,constipation, gas• tongue coating: blackishbrown in back,indentations(malabsorption)• tires easily

vata

tikshnasharp

too fasttoo sharp

• strong, unbearable,hypoglycemic appetite• meals + snacks; eatswhen working,concentration increasesappetite• thirsty• burning feces, loose stool,acid reflux, pain in solarplexus• tongue coating yellow/green• tires when hungry

pitta

mandaslow and

heavy

• low appetite, 1-2 meals,doesn’t need much food,eats with depression,drowsy after eating, heavyafter eating, dairyallergies, foul sweetsmelling gas• white coating on entiretongue• tires after eating

kapha

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6 Tastes

List any symptoms/imbalances you are currently experiencing:

Look at the taste/tissue chart. Which imbalance can be alleviated by which taste?

Based on your findings above, what tastes will have a healing effect on your tissue?

6 tastes in a green smoothie: Sweet - sweet fruits, bananaSour - citrus, berriesSalty - celery, spirulina

Taste/Rasa doshas & elements

foods effect on tissue seasons to increase

sweet + K - PV earth & water

grains, root veggies, nuts, meat, fruit, dairy, sweeteners

builds tissues, calms nerves

summer, fall, early winter

sour + PK - Vwater & fire

yogurt, sour fruits, fermented foods, citrus, pickled foods, berries, alcohol, tomatoes

cleanses tissues, increases

absorption of minerals,

stimulates appetite & aids digestion

fall, early winter

salty + KP - V water & fire

salt, seaweed, celery, pickles, fish, soy sauce, salted meats

improves taste, lubricates tissues,

stimulates digestion

fall, early winter

pungent + PV - Kfire & air

onion, garlic, radish-cabbage family, peppers, spices,

mustard, ginger

stimulates digestion and

metabolism, clears sinus passages

winter, spring

bitter + V - PKair & ether

leafy greens, bitter vegetables, coffee, turmeric

detoxifies and lightens tissues

spring, summer

astringent + V - PK air & earth

beans, raw vegetables, dried corn, millet, rye, nuts,

pomegranates, black & green tea, raw apples

absorbs water, tightens tissues,

dries fats

spring, summer

�23


Pungent - ginger, turmeric, cinnamonBitter - leafy greens, turmericAstringent - pomegranate, lemon juice, apple

Which tastes are you missing from your diet?

• sweet• sour• salty• pungent• bitter• astringent

Which taste does your body need more of now?


Which tastes do you crave that are out of balance?


What new plant foods are you going to bring into your diet?

_____________________________ ___________________________________

_____________________________ ___________________________________

_____________________________ ___________________________________

How are you going to add them and to which meals?

What are more intelligent plant foods to satisfy taste cravings this week?

�24


�25


Digestion and Hunger

How do you feel 1-2 hours after eating? (kapha stage - food is in the stomach)

2-3 hours? (pitta stage - food is in the intestines-stomach can generate hunger now but if you eat, you mess up digestion)

3-6 hours? (vata stage - food is broken down into large intestine. Feeling of lightness and deep hunger returns and it’s ok to eat)

What changes are you making to optimize your digestion?

Based on your constitution (prakruti), which tastes are most important for you?

Which of the 6 tastes have you been craving lately?

Which of your cravings are healthy or unhealthy?

Guna out of balance

Foods that may have triggered imbalance

Opposite guna Foods that cultivate opposite guna

ex. sticky Mucus pizza rough kale salad

ex. dry skin coffee (dehydrating effect) slimy chia and flax cereal

ex. always cold cucumber, milk, grains, sweets hot spices, chili peppers, fermented food, meat

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Tejas, Ojas and Prana

Soma - nectar, cellular food, food of consciousnessOjas - cellular immune functionTejas - body’s enzymes, amino acids, and hormones; pure energy of intelligence, which transforms soma into pranaPrana - Flow of intelligence or life force energy

Reflections on prana, tejas and ojas

What are you spending your prana on?

How are you building your panic stores?

How can you cultivate a more refined tejas?

How is your ojas bank account?

Where are you burning, wasting or throwing away your ojas?

What habit can you cultivate to build your ojas?

Subtle dosha check-in

Subtle Dosha High Low Optimal Where are you?

Prana • anxiety• busy energy• disconnected

movement

• low energy• exhaustion• ex.adrenal

burnout

• fluid pulsation

Tejas • burning intensity that destroys

• critical• frustrated• inflammed

• confusion, indecisive

• apathy• disconnect• burnout

• glowing• good touch

perception• focused, directed

Ojas • stagnation• heaviness• complacent

• depletion• low immunity• can’t build and

contain prana

• optimal strength, vitality, immunity

�27


Stress-management 101

• Slow down. Are you over-scheduled, rushed or too busy? What can you eliminate and say “no” to?

• What self-care practice can you commit to to nourish yourself? Luxurious bath? Long abhyanga session? Oil-pulling? Time in nature? More sleep?

• Focus on tasks that provide meaning in your life rather than only thinking of your own happiness. Align your daily actions with your core values. Core values list: http://jamesclear.com/core-values

• Use your strengths. Figure out what they are here: https://www.gallupstrengthscenter.com/Purchase?__s=hg1izp4n3wmmbybpttii

• Focus on social giving, how can you connect and give to those around you? How are you being helpful or useful?

• Shift your mindset

3-step stress-mindset shift:1. Acknowledge that the stress is there. Don't hide from it or push it away.2. Realize that you're stressed because you care about the thing you're working on. If it wasn't important to you, you wouldn't stress about it. So why do I care about this?3. Utilize the energy stress gives you. Don’t waste it on worry. What can you do right now to take a positive action?

Questions for inquiry:

Think of a stressful event in your life: How did this event benefit you? What good came out of the stress?

What did you learn over the long-run from this event? How did it teach you something new?

Are you better equipped to handle a similar event now? How did you grow from it?

What are my most important 3-5 core values?

How do my daily actions align with these values?

How do my daily actions make a difference for others?

What are my stress triggers? Are there ways to minimize or eliminate them?

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http://jamesclear.com/core-values


Immune Building Tip Sheet

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Tips to relax: Return to your centre. Pause. Slow downNotice if you're tired. Rest as much as your body needs.Meditate. Do something simply for pleasure dailyHave a bath, restorative yoga, yoga nidra

Practice:R & R: slow down, relax, meditate, get plenty of sleepYoga: restorative, heart-openers, twists, inversionsPranayama for your dosha: tridoshic - alternate nostril, kapha - kapalabhati, vata - ujjayi, pitta - seetaliSelf-massage to feed good bacteria on your skinNasal irrigation to clear out mucus, nasal lube with oil to hydrate and moisturize nasal passagewaysTapping to stimulate thymus gland to boost

Spiced Honey (relieves mucus, aids digestion)• Add 1/2 cup raw honey to the cutting board.• Add 2 Tbs. turmeric powder (you can dry roast it

first in a skillet for added benefit).• Add 2 Tbs ginger, 2 Tbs cinnamon, 1/2 Tbs clove,

1/2 Tbs cardamon powder and1/4 tsp. black pepper

• Cut the spices into the honey with the knife until you have a smooth texture. Adjust spices for desired taste.

• Store in a small tin or small glass jar.• Put on the kitchen table to reach for all ages. Little

ones like to roll it into pea-sized balls.

Ojas-building tonic to support sleep, immunity and overall health from lifespa.com

1. Add very small amounts of each to 1 cup of milk (non homogenized cow, almond or coconut) as you slowly bring it to a boil:Chopped dates, chopped almonds, coconut meat or flakes, saffron, ghee and cardamom2. Add Ojas-building herbs to the milk (1/4 tsp of each): Shatavari and Ashwagandha3. Once the milk, herbs and ojas-building foods and spices are cooked and off the flame, add 1/2 tsp of ojas-building raw honey.Drink one cup of the ojas-building hot milk tonic each night for 3 months to rebuild ojas levels.

Nourish:• fermented foods• warm, spiced foods • hot water between meals• greens, beets, red and green plants, whole foods• spices:ginger - builds agni, breaks up amaturmeric - heals mucus membranesblack pepper - builds agni, expectorantraw honey - increases agnicinnamon - increases circulation & expectorationgarlic - antibacterial, anti-fungal• supplements:ashwaganda - rejuvenative, anti-inflammatory, ojas-buildingchyvanprash - immune-booster

Troubleshoot your coldKapha colds (congestion, runny nose, sneezing): dry yourself out with clove, ginger, & cinnamon tea 5 x a day and broth. movement is good.Vata colds (low immunity, run-down, exhaustion, postnasal drip, and the chills): warm up with hot, oily baths, licorice tea and oily soups & the herbal jam chyavanprashPitta colds (infection with yellow-green mucus): take anti-infectious herbs (neem, goldenseal) and relax!Tips to engage:

Wake up and moveConnect and engage with others. Laugh and smile a lot. Make your life matter. Exercise your creativity. Offer your gifts to others. Follow your hearts passion. Engage in physical activity throughout the day.

http://lifespa.com

http://lifespa.com


Winter Seasonal Routine - Balancing Kapha and Vata

Winter is a kapha season with strong vata undertones. This is a time to rest, reflect, hold space, vision, hibernate, withdraw some of your outwardly-focused energy and redirect it inward. Winter imbalances include sluggishness, mucus-related illnesses, excess weight, dryness (skin and intestinal tract), arthritis, indigestion and constipation.

Cold remedies:• Ginger - tea, bath (see below), or facial steam (see below)• liquid fast with a master cleanse - drink hot lemon water throughout the day with cayenne and

maple syrup• avoid dairy and wheat• eat easy to digest liquid-based foods like soups and stews• load up on vitamin C (Ester C) and zinc

Adapt your daily routine to winter:• Get more sleep!• Use toothpaste with heating spices like cinnamon and clove • Use sesame oil for self-massage and don’t forget your nostrils!• For breakfast enjoy spiced warm grains, chia porridge, stewed apples or a green smoothie

made with warm water and well-spiced• Hydrate well throughout the day: boil 1/2 teaspoon of fresh or powdered ginger, 1/2 teaspoon

of cinnamon, and a pinch of ground clove in a cup of hot water for 5 minutes. Drink this tea to increase your digestive fire, improve circulation, and reduce excess mucus. Add 1/4 tsp. turmeric powder if you don’t want to get sick. Add a slice of lemon, or a few pinches of cumin in you don’t have thirst.

• Ferment and sprout. Living fermented foods protect your immune system. Add a spoonful with each meal. Or simply have a cup of miso soup with your meals.

• Include healthy fats like ghee, avocado, nuts, seeds and coconut oil• Eat seasonally: warm soups and stews, warm grains/ cereals, warming spices, herbal teas,

grounding winter veggies – beets, carrots, turnips, potatoes, squashes• Don’t drink cold beverages - it extinguishes your agni• Learn to say no - we can easily become depleted during this often busy time of year• Prioritize self-care. Try the salt scrub below for some sweet indulgence.

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Winter Yoga: An invigorating and expansive yoga practice this winter can be surprisingly supportive of your overall wellbeing. Appropriate poses include Sun Salutations, Warrior I,Warrior II, Reverse Warrior, as well as forward bends, and backward bends. Postures that stimulate metabolism like Cobra, Bow, Side Plank, Spinal Rolls, Leg Lifts, and supine twists like Revolved Abdomen Pose.

Simple Salt Scrub Simply mix ¼ cup coarse sea salt with 1 T sesame oil. Stir to coat the salt grains. Even if you think you have no time to scrub, set the jar by the tub. You’ll see, a few minutes is all you need, and you will feel so good afterwards! Add drops of essential oil if desired. Clary sage is clarifying; eucalyptus opens your lungs; ginger warms you up.

Ginger RemediesBath: put 1/3 cup of baking soda and 1/3 cup of powdered ginger into a hot tub

Facial Steam: boil one teaspoon powdered ginger in a pint of water. Turn off the stove, put a towel over your head, and inhale the steam through your nostrils for about 5 minutes to receive congestion


Kitchen Medicine

When you’re sick…ask yourself:

YES NO

Is there mucus? thick - use drying and heating spices like turmeric and sage. thin - liquorice or slippery elm for moisture to other herbs

Use milder herbs to support digestion: fennel, spice water (1/3 t each: cumin, coriander, fennel boiled for 15 minutes)

Is there infection? (yellow or green mucus)

use antibacterial spices in great amounts (turmeric, garlic). Use less hot spices like cayenne. Use antibiotic herbs like goldenseal tincture

use cayenne or spicy lemonade (maple syrup, cayenne, lemon juice)

Is there constipation? sip hot water every 20 minutestake hing (asafoetida) or aloe gel

diarrhea: nutmeg in yogurt with a little sweetener or salt

Nervous stomach or stomach acid

make cardamon and fennel seed tea (for kids + adults)

Insomnia 1/2 tsp nutmeg in warm milk (don’t use if there’s constipation)

Spice Healing properties Specific Usage Precautions

TurmericK- VP+sattvic

natural antibiotic, strengthens digestion, improves intestinal flora, purifies, warms, & stimulates the blood. Aids in digestion of protein

Base of curry powders. Combine with black pepper to activate healing properties

acute high pitta (hepatitis, jaundice, pregnancy)raw can damage liver

NutmegVK- P+tamasic

increases absorption, calms the mind (excessive use dulls the mind)

with ginger & cardamom added to yogurt & water stops diarrhea, increases assimilation

constipation, pregnancy

Spice

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Parsley spread (fights sickness, immune booster) 1 whole roasted large garlic bulb (cut off top, drizzle with olive oil and wrap in aluminum. Bake at 400 for 30-35 min or until cloves feel soft when pressed)¼ - ½ cup olive oil ½ cup packed parsley ½ tsp salt. Puree all ingredients. Spread on toast or add as a condiment.

Tips to add spices to your diet• add cinnamon or cloves to warm grains for

breakfast• add cinnamon, fresh turmeric and/or ginger to

your smoothie• season your food with black pepper• add rosemary + mustard seeds to potatoes• add fennel seeds or sliced fresh turmeric or ginger

to your hot water• garnish meals with fresh parsley or cilantro• get creative! And use the spices of your ancestors


Coriandertridoshic

sattvic

“the cradle of spices”. increases digestion & absorption w/out creating heat, cilantro clears skin rashes, decongests urinary tract

used with cumin and fennel to promote digestions and assimilation (CCF tea)

extreme nerve tissue deficiency

Cinnamon

VK- P+sattvic

strengthens & harmonizes flow of circulation, diaphoretic & expectorant (colds & flu), pain reliever for muscle tension, toothache, strengthens heart, warms kidneys

basis for the 3 aromatics - cardamom & bay leaves - to strengthen absorption of medicines

high doses aggravates pitta

Cardamom

KV- P+sattivc

one of the best & safest digestive stimulants, awakens spleens, enkindles agni, removes kapha from stomach & lungs, stimulates mind, gives clarity & joy

for children combines well with fennel. Added to milk neutralizes mucus forming, detoxifies caffeine in coffee

ulcers, high pitta

GingerVK- P+sattvic

“the universal medicine”, best & most sattvic of spices, fresh - diaphoretic, good for colds, cough, vomiting, dried - digestive, respiratory, arthritis, heart tonicrelieves gas, cramps, menstrual cramps

dry ginger is more hot & dry than fresh

inflamed skin, fever, bleeding, ulcers

Blk PepperVK- P+rajasic

one of the most powerful digestive stimulants, burns ama, cleanses alimentary canal

with honey - powerful expectorant, dries up mucus secretions

inflamed digestive organs, high pitta

Basil

VK- P+sattvic

one of the most holy plants, opens heart & mind, strengthens immune system, diaphoretic, removes excess kappa from lungs & nasal passages, increases prank & promotes sensory acuity, removes vata from colon, improves absorption, strengthens nerve tissue, increases memory

with honey - improves memory, promotes clarity of mind

high pitta

Fennel Seed

tridoshicsattvic

one of the best herbs for digestion, strengthens agni w/out aggravating pitta, stops cramping, relieves gas, calms nerves, promotes mental alertness

take roasted after meals, promotes menstruation, promotes milk flow for nursing mothers, urinary tonic with coriander

possibly high blood pressure

GarlicVK- P+tamasic

powerful rejuvenative herb, powerful detoxifier, cleanses ama & kapha from blood and lymphatics

Ear oil for infections: soak 2 cloves in 1/2 c olive oil

increases dullness of mind, increases groundedness

ParsleyVK- P+

rich in minerals, vitamins, iron, warming diuretic, promotes menstruation, relieves PMS bloating

dispels kidney & gall stones (take 2 tsp fresh juice daily)

acute inflammation or kidneys or female reproductive organs

Healing properties Specific Usage PrecautionsSpice

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Actions of Plants

Term Action Why would you want that?

Formula combinations and examples

Carminative Balances digestion and increases absorption

malabsorption, gas, flatulence, sensitive gut, distension

cumin, coriander, fennel (1/3 tsp each boiled for 15 min in water)

Diaphoretic Induces perspiration: restores circulation, eliminates toxins through skin - cleanses lymph and plasma, increases Prana

fever, blocked sweat glands, achey muscles or joints

bay leaves in soup, cardamon, cinnamon, ginger, sage, basil

Expectorant Promotes discharge of phlegm from lungs, nasal passages and stomach

mucus, congestion, asthma, slow digestion

ginger, cinnamon, clove, trikatu (ginger, black pepper, long pepper)

Alterative Cleans and detoxifies the blood

infections, PMS, parasites, tumours, inflammation

garlic, turmeric, dandelion, echinacea

Diuretic Increases urination, detoxifies, drying action

urinart tract inflection parsley or cilantro juice, fennel, spearmint

Nervine Strengthens functional activity of nervous system

insomnia, anxiety, high vata, jet lag

garlic, nutmeg in warm milk, poppy seeds boiled in milk, hingwastika in food

Antibiotic, Antiparasitic

Destroys bacteria, destroys parasites, worms

infections, candida albacians

raw garlic cloves, turmeric mashed into raw honey

Emollient Adds moisture stiff joints chew 1 tsp sesame seeds

Astringent Firms and compacts tissue, dries excess secretions

diarrhea 1/2 tsp nutmeg, 2 Tbs yogurt, 2 Tbs water

Emmenagogue Promotes menstruation, stimulates circulation

delays menses, PMS, blood clots

ginger, cinnamon, parsley, turmeric. hot ginger tea 4X a day

*Vata Seasoning Mix *Pitta Seasoning Mix *Kapha Seasoning Mix

2 T fennel seeds1 T coriander seeds1 T cumin seeds1 T ground turmeric1 T dried basil2 t dried ginger2 t salt1 t asafetida (hing)

2 T coriander seeds2 T fennel seeds2 T cumin seeds2 T fresh mint leaves1 T cardamom seeds1 T ground turmeric

2 T coriander seeds1 T cumin seeds1 T fenugreek seeds1 T dried ginger1 T ground turmeric1 T ground cinnamon1 T dried sage leaves1 t ground clove, 1/2 t cayenne

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*Spice mixes from Eat, Taste Heal. Grind all ingredients and store in an airtight container. Use within a month for best potency or cut ingredients in half to ensure freshness. Use in soups. stews, kitchari, curries, grains, and legume dishes.

Spices for Constitutions

Vata - moves Pitta - heats Kapha - builds

allspicealmond extractaniseasafoetida (hingbasilbay leafblack peppercardamomcayennecinnamonclovescoriandercumincurry leavesfennelfenugreekgarlicgingermintmustard seedsnutmegorange peeloreganopaprikaparsleypeppermintpoppy seedsrosemarysaffronsaltspearmint

basil (fresh)black pepper (small amounts)cardamomcinnamoncoriandercumincurry leavesfennelginger (fresh)lemonlemongrasslimemintneem leavesorange peelparsleypeppermintsaffronspearminttarragonturmericvanillawintergreen

allspiceaniseasafoetida (hing)basilbay leafblack peppercardamomcayenneclovescinnamoncoriandercumincurry leavesdillfennelfenugreekgarlicgingermacemarjorammintmustard seedsneem leavesnutmegoreganopaprikaparsleypeppermintpoppy seedsrosemarysaffronsagespearmintstar anisethymeturmericvanillawintergreen

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SMART Goal Worksheet

Today’s Date: _______________Date by which you plan to achieve your goal: ________________What is your goal in one sentence?

____________________________________________________________________________

____________________________________________________________________________

The benefits of achieving this goal will be…

____________________________________________________________________________

____________________________________________________________________________

Verify that your goal is S.M.A.R.T.Specific: What exactly will you accomplish?

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

Measurable: How will you (and others) know when you have reached your goal?____________________________________________________________________________

____________________________________________________________________________

Specific• What do you want to accomplish?• Why do you want to accomplish this?• What are the requirements?

Measurable • How will you measure your progress?• How will you know when the goal is accomplished?

Achievable

• How can the goal be accomplished?• What are the logical steps you should take?• What factors may prevent you from accomplishing your goal?• Do you have the necessary resources to accomplish this goal? If not, how

will you get them?

Relevant• Is this a worthwhile goal? Why is achieving this goal important to you? • Is this goal in line with your long term objectives and values?• What effect will achieving your goal have on your life or on others?

Time-Bound• When will you reach your goal?• How long will it take to accomplish this goal?• When are you going to work on this goal?

�35


Attainable: Is attaining this goal realistic with effort and commitment? Do you have the resources to achieve this goal? If not, how will you get them? What obstacles stand in the way of achieving your goal? How will you address them?

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

Relevant: Why is this goal important to you? Hone in on why it matters.

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

Time-bound: When will you achieve this goal? When will you spend time on your goal?

____________________________________________________________________________

____________________________________________________________________________

ACTION PLAN: What specific steps must you take to achieve your goal?

Task/to-do item Projected completion

Completed Date

�36


Productivity Tip Sheet

Commit 100%. Four keys to successful commitments: 1. Strong Desire 2. Keystone actions 3. Count the costs (what will you have to sacrifice? 4. Act on commitments, not feelings

Plan your work and work your plan. 1. Brain dump - make your to-do list. Figure out your M.I.T.’s (most important tasks). Use the

Eisenhower Box worksheet provided. Read more here: http://jamesclear.com/eisenhower-box

2. Create a model calendar and block out strategic blocks (time for M.I.T.’s), buffer blocks (email, etc), and breakout blocks (family and personal time)

Be prepared. Assemble what you need prior to doing your work. Remove any passive barriers that might get in the way of you focusing on the task at hand.

Start before you’re ready. Find a way to get started in less than 2 minutes.

If you’ve got a good idea, try to take some kind of action on it right away.

Strive for progress, not perfection. Accept failure and give yourself permission to take risks and make mistakes. Celebrate your successes along the way.

Embrace failure. “Learning from your mistakes is an essential skill that enables you to develop the resilience to be a master of change rather than a victim of change.” ~ Brian Tracy

Do one thing at a time. Turn off all alerts/notifications, email, phone - eliminate all distractions!

Ritualize it. Create a ritual around doing your important work to get in the mind space to show up fully.

Do the important things before the never-ending things (email, cleaning). Be intentional with your time. The single most important change you can make in your working habits is to switch to creative work first, reactive work second. This means blocking off a large chunk of time every day for creative work on your own priorities, with the phone and e-mail off.

2 minute rule - if it takes less than 2 minutes, do it immediately.

Pomodoro technique - work for 25 minutes, undistracted and then take a 5 minute break. After 3-4 rounds take a 30 minute or more break. Use this technique during your strategic blocks.

Eliminate time wasters, low priority tasks that don’t serve you.Automate all repetitive tasks that you don’t need to reinvent each timeDelegate stuff that doesn’t require your unique set of skillsProcrastinate on the activities that you’re not ready for yetConcentrate all of your energy on the next most significant activity that will help you achieve your desired results!Power questions: Now what needs to be done? What would the highest version of me do? ***You always have the ability to create meaning in your life by taking effective action. Imagine that ideal version of yourself and do that.

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Eisenhower Box

urgent not urgent

important

DO (do these things today) DECIDE (Schedule a time to do these things)

not important

DELEGATE (Who can do these things for you?) DELETE (Eliminate these things)

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Willpower Tip Sheet

#1 - Self-awareness - notice how you give into impulses, whether it's to snack or check your email. Then see if you can start to catch yourself earlier and earlier in the process and notice what thoughts, feelings and situations triggered the impulse. What do you think or say to yourself that makes it more likely that you'll give in?Practice: Meditation. By noticing when your mind wanders from your intention and goal it's training the brain to 1)have clear intentions 2) notice when we're in conflict 3)remember what we really care about 4) control our attention and choices

#2 - De-stress - When you feel stressed your body launches into “fight-or-flight” response which destroys our willpower. To cultivate our self-control, we want to choose the “pause-and-plan” response—noticing our habitual responses and consciously choosing a more empowered one. Practice: Breathe deeply – the most robust way to boost our willpower in the moment. A few deep breaths shifts you into the physiological state of self-control. Inhale for 4, exhale for 6.

#3 - Optimize your energy - Strengthen the brain's frontal regions (whose job is to remember long-term goals and core values.The best ways to strengthen the prefrontal cortex are 1) sleep 2) meditation 3) physical exercise 4) low-glycemic plant-based diet

#4 - Willpower workouts - you can exercise it to make it stronger, but you can also exhaust it, leaving it depleted. Build your willpower muscle with small exercises that strengthen it but don’t overwhelm it completely. Practice baby steps.

#5 - Remember your “why”. Inquiry practice: How will you (or others) benefit from the better choice? What is the payoff for you personally? Who else will benefit if you succeed? Are there others that depend on you and are affected by your choices? How would your success help them? Is some discomfort now worth it if you know it is only a temporary part of your progress?

#6 - Evolve your identity. We need to feel like the kind of person who wants to do the right thing. Who do you want to become? Be that person.

#7 - Accept yourself. Regret, guilt and self-criticism lead to giving in. The harder you are on yourself the more likely you are to have the same failure again and the bigger it's going to be when you do. Self-compassion message: • mindfulness of thoughts and feelings – notice what you're feeling and allow yourself to feel

those feeling• common humanity – This is the process of change – everyone is imperfect • encouragement over criticism – what would you say to a child/friend if they had a set-back?

Talk to yourself as if you were talking to a good friend.

#8 - Predict how you might fail. Planning for failure allows you to be better prepared for obstacles that might arise. Defensive Pessimism for any goal (stress-test your goal). 1) What is your goal? 2) What would be the most positive outcome? 3) What action will you take to reach this goal?

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4) What is the biggest obstacle?5) When and where is this obstacle most likely to occur? 6) What can you do in advance to prevent the obstacle? 7) What specific thing will you do to get back to your goal when this obstacle happens?

#9 - Resist temptation. Ask yourself - What is the immediate payoff for giving in? What's the long-term cost? Is it a fair trade?Practice: 10 minute rule. Wait 10 minutes before you allow yourself to give in. Bring to mind the competing long-term reward that will come with resisting temptation. And create some distance from it. Plan ahead for the future:• Schedule and plan ahead to avoid having to give into temptation (meal plan). Make it easy• Put barriers in front of things you want to avoid. Make them difficult • The promise of a reward is often much more appealing than the reward itself. So we

often chase pleasure and things that we think will feel good and often end up disappointed. If we start to pay attention to how those things really make us feel, we can remember it in the future when faced with the same choice.

#10 - Get to know your future self. The more you feel like your future self is a stranger, the less likely you are to protect that future self.1) Write a letter to yourself from your future self on something that's not working for you

right now (be optimistic)2) Send yourself "back to the future" - imagining yourself in the future (doing something

mundane like grocery shopping). Imagine the consequences of not making a change, or think about what would happen if you did make the change – what would be different?

#11 - Engage peer support. Surround yourself with people who support you and your goals, who have similar goals, or who have already achieved them (role model/mentor). Hang out with people who share the behaviour you aspire to.

#12 - Surf the urge. Ride out the physical discomfort that gets in the way of making a difficult change. Any craving or emotion will eventually pass if you can wait it out and not act on it.1. Notice the thought, craving or feeling 2. Accept and attend to the inner experience – don't escape it. What does it feel like in your

body?3. Breathe and give your brain and body a chance to pause and plan – use breath as a source

of stability 4. Broaden your attention, and look for the action (first opportunity) that will help you achieve

your goal.

�40


Tell your story questions

PAST

• What are the most important lessons you’ve learned in life?

• What was your low point (health, relationships, work, etc)

• When in life have you felt most alone? Confused? Without direction?

• What did you think you were going to be when you grew up?

• What did you want to be when you grew up?

• Who has been the biggest influence on your life? What lessons did that person teach you?

• What has been the biggest influence in your life? What?

PRESENT

• Tell me about how you got into your line of work.

• If you could do anything now, what would you do?

• If you could create a perfect program for someone who was in the situation you were in…who would it

be a perfect program for? Tell me about that person.

• Who would you most like to impact with what you’ve learned in life?

• How has you life been different than what you’d imagined?

FUTURE

• What does your future hold?

• What are your hopes and dreams for what the future holds? For the next generation?

• If this was to be our very last conversation, what words of wisdom would you want to pass on to me?

• How would you like to be remembered?

• Is there any message you want to give to or anything you want to say to your great-great-great grandchildren if you were to have great-great-great grandchildren?

Write your story in a clear, succinct way. Start with where you are now and your accomplishments. Then share your lowest point and your deepest struggles. Be vulnerable and authentic. Then share what lessons your learned and why you’re different now. Finally, share your vision for the future. End on a high note. Inspire us with your vision!

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Find your purpose questions

1. What makes you happiest in your life? What excites you?

2. What do you do that makes you feel invincible?

3. What do people thank you for?

4. What are you good at? What are your precious gifts?

5. Who do you look up to? Who are your mentors? Who inspires you? Why?

6. When was the last time you were in a state of flow, in the zone and totally lost track of time? What were you doing?

7. If you could have or do anything, what would it be?

8. What would you do if you knew you could not fail?

9. What topics do you find yourself continuously arguing or defending with others? What belief does your stance represent?

10. What makes you most angry about the state of the world? With unlimited resources how could you fix it?

11. What are you most afraid of for the next generation, whether you have kids or not?

12. What do you love helping people with? How do you most commonly help others?

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13. What’s your favorite section in the bookstore? What’s the first magazine you’d pick up at the grocery store?

14. If you trusted that your art (your creativity) would support your life, how would you live?

15. Out of all your current work roles, what would you gladly do for free?

16. If you were to attend your own funeral, what would you want to hear people say?

17. What do you want to be remembered for - what dent do you want to have put in the world?

18. What do your friends always tell you you’d be good at, that you should do for a living. If you don’t remember, go ask five of them.

19. What are you naturally curious about?

20. If you had a free hour to surf the internet, what would you explore?

21. If you could write a book to help the world, that is guaranteed to be a best seller, what would the title be? What’s it about?

22. What careers do you find yourself dreaming of? What jobs do others have that you wish were yours?

23. Write 3-4 dream jobs or businesses would firmly embody your core beliefs about the world? Sky’s the limit.

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Creativity worksheet

“Creativity is nothing but the mind set free” - Torrie T. Asai In which areas do you already pursue creative work?

Which areas need a bit more creativity?

How can you design your days in order to practice daily?

What does your practice look like? Are you pushing your edge and stepping out of your comfort zone?

What is your big vision for your work? Are you working towards this vision daily with actionable tasks?

What are the tactics needed to carry out your vision? When will you work on these?

When is your energy highest during the day? What obstacles are standing in your way of doing your best work during that time? What concrete action steps will you take to create deep work time blocks?

What does the concept "ship" look like for your work? How are you putting your work "out there" into the world?

What does the refinement and re-work process look like for you?

When you "don't feel like" doing your work, what ritual will you create to "go pro and do the work"?

What specific habits to you have for cultivating a positive and optimistic mindset?

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Dharma worksheet

Dharma invites you to align, to grow, and to change. Dharma demands all that you have been and all that you have learned to be of service to a higher purpose. Usually this requires distillation and refinement. Attuning to dharma enables you to align your actions to this higher purpose.To presence dharma is to invite inquiry into the reconfiguration of who you becoming. Most likely, you will need to use the best skills, habits and relationships that you have to step into your next configuration. Also, very likely, you will also need better skills, better agreements, and better or renewed relationships to make this next phase of dharma possible. (Otherwise, you would already be experiencing that which you need to grow into.)Dharma is a moving target. Dharma invites us to grow. Dharma speaks through desire, through Raga. As you work through these question, don’t be afraid of your desire. Embrace it and let this impulse lead the way.

Journal the following question: What does dharma mean to you?

Overview: The three steps to dharma actualization:You need to sense what is trying to happen next through you. This becomes your vision. Once you presence this, you need specific action steps to enable the vision to become reality. Building the action steps daily is part of your new dharma habit. The habit itself enables or actualizes the vision. If you want to upgrade your identity, which is your evolving dharma, you need to upgrade the habits that engender that identity. You also need to cultivate relationships that support your evolving identity and know who you can become. Being part of Empowered Living course and upgrading your relationship agreements are all part of the relationship component to dharma evolution.

1. Clarify your emerging identity/vision (through the journal questions below).2. Upgrade your Daily Habits3. Upgrade your Relationships (new agreements/new relationships/mastermind group)All 3 require specific action steps for an accelerated experience of stepping into dharma

Clear your Center: (Sushumna Nadi Pranayama)To get clear on your next identity evolution you need to make some space.Take 5-15 minutes. Sit in silence with your spine elongated. Breath your spine longer on the inhale and the exhale. Clear the channel between the crown of your head and the root of your perineum. Inhale crown to root. Exhale root to crown. Allow for a natural pause between each phase. Clear your central channel - your big gateway or access point into the next phase of your becoming.

The 10 Minutes a Day Dharma Practice10 minutes in the morning. Spend 1 minute Clearing Your Center. Work with a journal question for the next 4 minutes. Finish by writing your small, specific action step that takes less than 5 minutes. Spend your remaining time taking the first action step.*1. Take 1 minute to Clear Your Center.2. Take 4 minutes to journal on one of the 12 questions upon arising. Use a timer. Don’t go over.3. Write 1 SPECIFIC and SMALL action to take to ACT on what you have written.4. Take the first action - make the Specific Action something you can do in less than 5 minutes.5. Schedule more actions if desired into your calendar with specific, small to-dos.

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6. The next day, check that you have completed your 1 specific action. If not, then break your Specific Action into a smaller step. Do that step immediately, before journaling.

*Some action steps will take more than five minutes. Schedule the actions as specific,small to-do’s into your calendar. This will only work if you have integrity with your owncalendar. If you don’t have integrity with your own calendar, that will be your first arenaof action.

How to work with the questions over time:• Work with 1 question a day• Work with 1 question for a week or so, and then work with the next question that is at your

growing edge.• Work with 1 question a month - working with the questions over a year.• Report on the Facebook forum about your process • The point is to let the questions permeate your consciousness. Remember, the first 3questions cover the most essential components of dharma evolution. The other questions will help you refine and dig deeper.

The 12 questions:

1. Who am I in the next phase of my life?

2. What habits do I cultivate to become the person I envision?

3. What relationships do I need to cultivate to execute the plan?

4. What I will I do in this next phase of my life?

5. What do I know in this next phase of my life?

6. How will I feel in the next phase of my life?

7. What is the plan, the stages, or the map to get there? Or, what steps are needed to reverse engineer a plan to who I want to become?

8. How can I hold myself accountable to the plan?

9. What needs to be redefined in my core relationships to become who I want to become or accomplish what I would like to accomplish?

10. How do I need to use my time differently to become who I want to become?

11. How can I upgrade my home and work space to support who I am becoming?

12. How can I upgrade my internal space (body, mind, emotions) to support the person I am becoming?

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Practices for mastering the mind and cultivating optimism

“All that is required to become an optimist is to have the goal and to practice it. The more you rehearse optimistic thoughts, the more 'natural' and 'ingrained' they become. With time they will

be part of you, and you will have made yourself into an altogether different person.” Sonya Lyubomirsky

• Cultivate the most empowered response. Take a few deep breaths to step in between stimulus and response and into pause and plan.

• No-complaining challenge. Wear a mala or rubber band around your wrist to remind yourself to stop complaining and criticizing. When we change our words, we change our thoughts

• Gratitude practice. Write or reflect on 3-10 things that you are grateful for daily. Challenge yourself to come up with different things each day

• Savour life's positive moments. Every day track what went well and why it went well • Return to centre (equanimity). When you’re in a challenging situation, breathe into your back

body or drop into your embodied physical experience. Notice physical sensations without attaching to the narrative or mental story.

• Get perspective. Rise above your personal problems and play a bigger game. Or simply shift your attention to a more positive outlook.

• Cultivate a growth mindset. Ask yourself “What can I learn from this?”. Remind yourself that it’s about practice and effort, not outcome that matters.

• Don’t take yourself too seriously. Find humour and levity in challenging situations• Mantras. Use affirmations to imprint your mind. Pay attention to your thoughts and how you

talk to yourself. • Challenge your negative thoughts and ask yourself if they are based on reality. Limiting

beliefs vs higher truths exercise.• Meditate. Make it a priority. Recommit to your practice and refine it to get the results you want• Be an optimalist vs a perfectionist. Strive for high standards but remember that perfection

is unrealistic and unattainable. Receive feedback and learn from it. Do your best and let go of the rest.

• Practice. Develop persistent, consistent effort, without attachment to the outcome of your efforts. Abhyasa (practice) and vairagya (non-attachment) are like the wings of a yogi. Through abhyasa we ascend, through vairagya, we are freed from what holds us down.

Yoga Sutras for contemplation

ys. I.12 abhyasa-vairagyabhyam tan-nirodhahIdentification with the fluctuations of mind is stopped by practice and non-attachment

ys. II 33 vitarka badhane pratipaksha bhavanamWhen disturbed by disturbing thoughts, think the opposite

ys IV.15 vastu-samye citta-bhedat-tayor-vibhaktah panthah Each individual perceives the same object in a different way, according to their own state of

mind and projections. Everything is empty from its own side and appears according to how you see it.

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Somatic Experiencing

Four Skills of Somatic Experiencing: resourcing, tracking, pendulating and titrating.

Resourcing: focusing on our skills and abilities, and on thoughts that feel goodTracking: the ability to recognize when we are headed to overwhelm and to intervene before our old patterns take overPendulating: deliberately shifting our focus from negative feelings and thoughts that spiral down toward positive feelings and thoughts that spiral up so we return to a balanced stateTitrating: only taking on as much challenge as we can manage without reaching a state of overwhelm

Resource – Human beings are incredibly resourceful by nature. However, traumatic incidences or overwhelm patterns interfere with our ability to recall, connect to and use our resources. Knowing what our natural resources are, and learning to return to them when we begin to notice the feeling of overwhelm is a key part of the process of learning to face challenges.Begin with external resources - think about all the external factors or situations that help you to feel the most grounded, powerful, free and joyful. You can also consider times when you were struggling, and what external factors helped you to come back to centre.What are your internal resources? What comes naturally to you? What comes most easily, and what qualities or aspects of your internal world have best served you along your path so far?Spend some time writing down from your experience what has been most resourceful to you, both as external and as internal resources. It is important that this list is specific to you— because it is possible that what is resourcing for one person is actually triggering for another.

Take a moment now to look over your completed resource list and take in all the support, and the natural talents and abilities you have or have developed over the course of your life thus far. Rest in that for moment, allowyourself to feel how much is already there for you, how much work you’ve already invested, and what you are already coming to the table with. Settle into the

External Resources - ex. nature, friends,family,animals, dance, music,children, work, books

Internal Resources - intelligence, spiritual practice, passion, intuition, compassion, joy, dedication

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feeling, and enjoy it for a moment. Allow yourself to feel capable, empowered, and joyful.This is what resourcing is all about.When we are venturing into new territory, presenting ourselves with new challenges, beginning from a resourced place givesus the best opportunity to engage. When weare somewhat settled in our nervous system, and when we trust our own ability and capacity, weare ready to take on more.

Titration is the concept of building capacity gradually over time. To titrate an experience is to take on only as much as we can integrate into our system without overwhelming it. When we reach a state of overwhelm, we respond in one of three ways—fight, flight, or freeze. To avoidgetting ourselves to this point, we learn to titrate the situation. We find manageable parts to work with. We can learn to titrate experiences for ourselves by noticing when we are headed toward overwhelm and the fight, flight or freeze response, and learn to adjust our level ofengagement with whatever is in front of us. This skill of noticing is called Tracking. Tracking isour ability tofollow our feeling state and tolearn our own internal signals that let us know we are approaching overwhelm. We can notice this in our capacityto breathe, think, and respond. When we are able to take in information andrespond to it, when we are able to sense our breath as steady, or at least accessible, andour mind as clear, we are doing great. When oneof these begins to go, we know it is time to titrate, that is, to slow down and take only manageable parts, so that we can stay present throughout the process, build our capacity gradually, and not create or repeat a traumatic event.

Learning to pendulate is to move between feelings of comfort and discomfort, is how we are able to build capacity without creating overwhelm. Pendulation occurs naturally ina healthysystem—we feel sad about something, we cry, and then we feel better afterwards. We’ve allowed the feeling of sadness to arise in a way that isn’t overwhelming, we’ve acknowledgedthe feeling and allowed it to move through, and our system has naturally moved back to a feeling of wholeness.However, when a certain thought or situation gets us stuck, we sometimes loose the ability to pendulate naturally. This is where knowledge of our resources comes in handy. When we find ourselves feeling overwhelmed or helpless, we can create a pendulation by turning our attention away from what pulled us into that state, and instead turning to our resource.

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5 Koshas

This week, explore the five layers of your being through the map of the five koshas.

Listen to the guided kosha exploration and fill out the worksheet below.

Notes:

What’s happening in your koshas?

What it likes What it doesn’t likeAction to take? Which

of the 10 habits nourish this body?

food body

energy body

mental/emotional body

intuition/intelligence

bliss body

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Chakras

Chakra-sensing exercise:• start with 5 - 15 minutes of Nadi Shodhana• feel into the differentiated energies of the system. Notice what is easy to notice and what is

blocked. What do you notice arising in each area (excess, deficiency, or dynamic balance)• spend more time in awareness when you feel deficiencies. Ask intuitively for insight into the

next level of dynamic balance• read about the areas you are deficient in and journal any insight

Chakra

Element

Excessive Deficient or blocked Optimized

7 void Divine connection at expense of bodily connection

No experiential connection to spirit; close-minded, blocked

to spirit

Knowing the self and all others as the one; blissful,

elevated, connected

6 mind/light

Lives in a fantasy/delusion: sees what is not real

Indecisive, difficulty visualizing, no clarity, can’t

see forest for the trees

Organized integration of all parts as a whole: see the

big picture

5 ether Excessive or aggressive speech, can’t listen, criticize

holding one’s voice back, stutter, shy, lack of

participation

good listener and communicator, speak honestly and truthfully

4 air giving + receiving out of balance: selfish in

relationships

disconnect btwn body and spirit, cold, unaffectionate

individual grounded in interconnectedness:

compassionate, loving

3 fire egocentric, domineering, power-tripping, blind ambition, aggressive

lack of willpower, lack of direction, low ambition and

drive, indecisive

rooted in the power to act, express willpower, be in

control, focus, be independent

2 water sensually-motivated to the extent of limitation, stuck in emotional body, immodest, overly attached to people

dry, frigid, infertile, withdrawn, emotionally

unavailable

sensual, caring, flowing with connectivity, adaptable, fertile

1 earth stagnant, dull, tamasic, materialistic, greedy,

obsession with being secure

ungrounded, scared, lack of self-esteem

grounded, rooted, connected to our body

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Inquiry questions:

What do you now know about your energy body from the chakras lessons?

What lifestyle changes will help you become more energetically balanced?

My favourite book on the chakras: Wheels of Light by Anodea Judith

Crown: Sahasrara thousand petal lotus

Prayer ChannelSeat of inspiration

Divine inspiration, present moment awareness

Third Eye: Ajnacommand, summon, perceive

Spiritual Vision & IntuitionSeat of Insight

Pattern recognition, recognize unseen & natural order of things

Throat: Visshudapurification/choice

Recognizing TruthSeat of Authenticity

Negatives are pulled into Buddhi (higher knowing); discernment, knowing the difference between head and heart

Heart: Anahataunstruck sound

Seat of Compassion Reside in the city of Brahman - the spiritual heart. Ultimate wisdom is here, as is the

ability to see others

Solar Plexus: ManipuraThe City of Jewels or Place of

Gems

Playful warriorFoundation of Power

Self-esteem, clear boundaries, knowledge of human self

Sacral: SvadistanaCrocodile in the water, That which is Itself, In it’s Place

Creative center, Sensuality & Innovation

Foundation of Expression

Natural flow of emotions, freedom to create & express

Root: MuladharaThe Root

Foundation - Beliefs about ourselves & the

worldFoundation of Security

Stability & trust, Self-reliant, grounded and capable

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Spring Season - Balancing Kapha

Spring is kapha season which means the elemental qualities of earth and water are elevated in our environments and we are more prone to chest colds, nausea, excess mucous, candida like symptoms, and depression if we don't shift our diets and lifestyle patterns to match this newer season. With a seasonal diet and lifestyle that invites a little extra lightness, sharpness, dryness, and heat into our lives; we can support our physiology in its natural process of springtime renewal and revitalization.

Fitness

Physical activity improves circulation, increases heat, and results in a feeling of lightness – all of which help to balance kapha.

• Amp up your fitness routine, challenge yourself and try new things• Yoga poses that create heat, improve joint mobility, aid digestion and elimination, and increase

circulation: sun salutations, standing poses – warrior poses, chair pose, garland, baby dancer.• Backbends as well as poses that stretch, compress, stimulate, and cleanse the solar plexus

like cobra, bridge, bow, side plank, spinal rolls, leg lifts, and twists.• Forward bends and inversions to strengthen the diaphragm and encourage excess mucus to

be excreted through the mouth and nose like downward facing dog, handstand, and plow

Pranayama

Prana, or life force energy, propels kapha, so that fluids and phlegm move easily through the body. The stomach, chest, throat, and head are the energetic seat of kapha, because all of these areas produce and tend to accumulate mucus.

• Practicing deep, rhythmic Ujjayi Pranayama (Victorious Breath)• Kapalabhati pranayama (Skull Shining Breath) is excellent for strengthening your lungs and

diaphragm and for clearing your head and sense organs.• Bhastrika, or “bellows breath” is an invigorating cleansing breath that will increase your

digestive power and metabolism

Diet

• Eat light, easy-to-digest foods during spring.• Reduce cold, heavy foods that increase kapha: dairy products, wheat, iced or cold food or

drinks, and fried or oily food• Place less emphasis on the sweet, sour, and salty tastes (kapha increasing)• Increase pungent, bitter, and astringent tastes that supports your body’s natural desire to

purify with dark leafy greens, seasonal veggies like asparagus, artichoke, fava beans, etc.• Reduce water retention with pumpkin seeds, fennel, and cilantro• get sprouting and eat your dandelions!

Strengthen Agni

Agni is your digestive fire/metabolism. If agni is weak, our body won’t digest well, creating toxic residue or ama that lodges deep in our cells. Allergies and other auto-immune issues are

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aggravated by ama. Kapha's heavy, cold, and viscous qualities naturally tend to dampen, rather than kindle, the digestive fire, inviting the ama/ allergy process to develop.

• Eat on schedule• Wait at least three to four hours between meals. Fast on water (room temperature or warm/

hot) between meals• Only eat when you’re hungry• Don’t eat after 7• Generate tapas, or inner heat through vigorous exercise that pumps prana throughout your

body. Sustain tapas mentally by concentrating on smooth, rhythmic breath• add spices to your food to stoke agni

Lifestyle

Adopt simple lifestyle changes to honor the arrival of Spring

• Wake up by 6am and create an inspiring and stimulating morning ritual• Exercise regularly• Head outdoors and spend time in nature• Spring is a natural time to socialize and play!• Have a sauna to dry out excess moisture and promote a sense of lightness• Dry brush to stimulate your lymphatic system, increase circulation, aid in digestion and kidney

function, invigorate and stimulate!• Cleanse your inner and outer environments. Detox your junk! Your body is begging for you to

press the reset button. Clear the clutter• Create an intention and move on it! Spring is a season of birth, new beginnings, renewal, and

growth – a time to make manifest the latent potential within all things.

Cleansing Kale Lemonade: juice or blend 1 apple, 1 inch ginger, 1 lb kale and ½ lemon juiced. Benefits: The bitter taste in kale, and sour taste in lemon and apple flush and cleanse the liver by stimulating bile release. Release of bile, a fatty substance, also aids your body yanking winter fats out of the bloodstream. After drinking kale lemonade you may even notice rhythmic contractions of the gall bladder as it pumps bile into the small intestine. The pungent taste in ginger re-ignites circulation and digestive fire while it dries up a runny nose. Kale lemonade is also alkalinizing and cooling.

Cold remedy: hot lemon and ginger apple cider: simmer on low: 2 inches shredded ginger, 1 cinnamon stick or 2 tbs ground, 1 chopped lemon, 1 cup apple cider. Sweeten with a bit of honey if desired.

Allergy buster: juice 1 cup cabbage and ½ cup cilantro, add 2 tbs Aloe Vera Gel. Add a little water if needed. Cabbage, cilantro, and aloe vera are strongly cooling. Aloe and cilantro cleanse the liver. Cilantro is an anti-histamine and calms the immune system. Bitter taste cleanses and refreshes the liver, improving its performance. Bitter taste also helps decongest the blood for improved lymphatic drainage.

The art of healing comes from nature, not from the physician. Therefore the physician must start from nature, with an open mind. - Paracelsus

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Attune your moon rhythm

Before and through menses: rest, protect and renew• minimize your energy output: do less; speak less• rest more, focus on self-care• center your awareness in your body

Digestion is sensitive now:• eat simple, fresh blended soups and light stews, such as kitchari. Don’t add stress with heavy

or processed foods, cold drinks and intoxicants• sip hot water (with ginger and fennel seeds) if bloated or gassy.

Encourage gentle flow:• enjoy a nourishing yoga practice and walking• no sex - renew your creative power• no tampons - use sponges, cups or pads• if cramping, rub castor oil on your lower belly. Cover with a hot water bottle

Before and through ovulation: fully engage, celebrate and serve• squat and absorb the light of the moon• enjoy desirable foods, oil massage, fragrant baths, sex and strenuous physical activity• embody the spirit of abundance • direct your energy into effective service

In your kitchen:• Plan you monthly calendar to align with your moon cycle. Plan on being more internal after the

full moon, or after your ovulation. Plan on being more external, and eating more extravagant foods after your menses up through ovulation. Simplify your eating to align to the pulsation

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Apricot Almond Cookies(vata and pitta pacifying, sattvic)

8 dried apricots (soaked overnight)1 c almonds2 T maple syrup1 t garam masala (or cinnamon)Preheat oven to 350. Grind almonds into choppy powder in food processor. Strain apricots and add all ingredients into the processor and pulse until mixed. (add more almonds if the mix seems too wet; more maple syrup if too dry). Bake on oiled cookie sheet until lightly browned (10+ minutes)

Make a masala to align to agniDry roast: 2 T cumin, 2 t caraway seeds, 1 t poppy seeds, 1 t yellow mustard seeds. Grind (mortar and pestle or coffee/spice grinder). Add 1 t turmeric, 1 t garlic powder. Store in a glass jar in your kitchen or dining table and add to your cooking or sprinkle on cooked foods throughout the week.*make a new massage each weekend. Allow your intuition to guide your spice choices. Can include: peppercorns, ginger, nutmeg, coriander seeds, chilis, cardamon seeds, saffron, etc.


• Try eating more liquid foods, primarily soup for dinner. If you have ama on your tongue in the morning, use more black pepper and red chilis in your evening soups, and make your soups broth based, instead of nut or cream based.

• During the new moon or data time of your cycle make foods with fewer ingredients. Make up a seasonally appropriate recipe using 5 or less ingredients.

If your doshas are out of balance, “ask yourself which dosha seems to be most easily perturbed or pacified by what you eat and what you do. If you can discern a pattern, you will generally find one of the doshas lurking at the centre of it. That is the dosha you should focus on first.” - Dr. Svaboda, Ayurveda for Women

Fill in the table with any symptoms you have had in the last 6 months related to your cycle. Put it in the corresponding dosha category.

Menstrual Symptoms Vata Pitta Kapha

Menstrual Remedies Vata Pitta Kapha

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Ginger Lemon Brussel Sprouts(sattvic, pitta and kapha pacifying)

1 lb brussel sprouts (trimmed, outer leaves removed and halved)2 T ghee1 T ginger1/2 lemon

Melt ghee in a small pot and add sprouts. Cover on medium low heat for a few minutes. Add 1/4 c water. Cover and let cook for 10 minutes. Grate the ginger on a lemon zester and add to cooked sprouts. Squeeze lemon juice into pot and stir.

Roasted butternut squash with coconut (sattvic, pitta and vata pacifyig)

1/2 butternut squash1/4 c coconut flakes (unsweetened)2 t coconut oil or ghee

Preheat over to 375. Peel and slice squash in half lengthwise and scoop out seeds. Slice into 1/2 inch half moons. Grind coconut flakes in coffee grinder. Coat cookie sheet with coconut oil. Place squash on sheet and cover with coconut. Cover with aluminum foil and bake for 15 minutes. Remove foil and bake for 10 more minutes.


*Follow vata lifestyle guidelines

Vata PMS Menstruation Menopause Cause

Symptoms • fragility• emotional instability• lower self-esteem

• cramping discomfort, lack of menses, or scant darker blood. Feels better with heat

• bone loss, hair loss, dryness in colon (constipation, gas), insomnia, joint stiffness, pain, nervous disorders, fatigue

• vaginal dryness

• dried out ojas• over-stimulated

nerves and depleted reproductive fluid

• caffeine

Solutions • time for self, go inward

• nourishing soups & kitchari, warm moist food

• hot water bottle• warm nourishing

food• allow time for

introspection

• create time for self-nurturance: self-massage with sesame oil, steam therapy, baths, sesame oiled cotton in vagina overnight for dryness

• tonify nerves + strengthen agni

• lubricate channels to alleviate constipation/blockage

Herbs • jatamansi root, ginger & licorice (3,1,1 ratio). Steep 1 tsp mix in 6 oz. boiling H2O, nightly through ovulation through menstruation

• triphala - 1 tsp before bed

same as PMS • shitavari ghee• wise water (pour

1 qt. boiled water over 1 tsp. mixture of fennel, cardamon, aswan, cumin seeds. Pour into thermos & drink throughout the day

• herbs should alleviate blockage (triphala)

• herb tonics & demulcents, to build and add moisture to tissue

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Yoga• practice in a quiet, grounded and systematic

way• build core strength, maintain flexibility• balance between strength and flexibility• hold standing, sitting, forward bends and twists

longer than inclined - focus on remaining still• sun salutation and restorative yoga, especially

with grounding postures (viparita karani - legs up the wall after work, side lying twist lying over a bolster)

“Self care through fertility cycles, allows more graceful giving birth when it is time & more graceful entering into menopause when it is time. “ - Menstrual Sutras, Terra

Rafael


Pitta PMS Menstruation Menopause Cause

Symptoms • anger• violent moods• loose stools• acne• overly focused

• loose stool moving excess heat out of body

• tend towards bright blood, excess bleeding

• hot flashes• irritability• fatigue• night sweats

• workaholic• intense activités

between 10-2pm• alcohol, caffeine,

spicy foods• burned up ojas

Solutions • purgation to prepare for menses

• cool nerves and small intestine

• eat a light and cooling diet, foods cooling & moist

• go inward, lessen external activities

• cooling and relaxing therapies

• natural estrogenic herbs (shitavari, wild yam in aloe gel)

• retore ojas through cooling and restoring activities

Herbs • take 1/4 cup aloe juice in the morning between ovulation and menstruation

• with excess bleeding, take hibiscus and/or ashoka & manjishta regularly

• try Banyan’s blood cleanse

• shitavari ghee• hot flashes: 1 c

pomegranate juice with 1 tsp sweetener, 5 drops limes juice, 2-3 X a day as needed

• bitter herbs (manjista, burdock, aloe gel, turmeric)

• cool demulcent herbs (shatavari, wild yam)

Kapha PMS Menstruation Menopause Cause

Symptoms • lack of appetite• nausea, vomiting • mild discomfort• depression• lethargy - lack of

motivation

• blood pale• mild symptoms

• depression• lethargy• weight gain

• lack of exercise• cold heavy foods• dairy• alcohol (sugar)• low motivation• EXCESS OJAS• blocked channels

Solutions • daily exercise to break a sweat

• warmed, spiced foods

• drink hot water

• daily walking• light diet

• daily exercise to break a sweat

• warmed, spiced foods

• drink hot water

• open the channels through sweating, hot & spicy foods

Herbs • tritaku (3 peppers)

• cloves• ginger• black pepper

same as PMS • Banyan’s trim support

• Punarnava guggulu

• pungent herbs to heat and melt fat

• bitter herbs to scrape channels

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Pitta Yoga• practice in an effortless, non goal-oriented way• pitta reducing yoga is working at 70% capacity with

focus on the breath. Creating a less critical mind and going with the flow

• use breath to monitor effort • moon salutations• forward bends and twists

Kapha Yoga• energetic practice• sun salutations done with vigor• backbends, inversions: headstand, handstands• yoga with much activity to stir things up• short restorative, forward bends and short

savasana• pranayama like kapalabhati & bhastrika


Food cravings and PMS

Which PMS cravings follow under which dashiki aggravation? Which do you experience when during your cycle? How do you know if a craving is healthy or not?

Salt Cravings (chips, pretzels, seaweed salad, miso soup)* salt cravings can indicate a mineral deficiency. Try incorporating more sea vegetables into

your diet (like kombu in brown rice), use high quality salt like Celtic Sea salt or Himalayan pink salt.

Bitter Cravings (coffee, tea, dark chocolate, dark beer)* bitter taste cuts through fat and stagnation in the body’s organs and digestive tract. Try dark

leafy greens (dandelion, kale, collards, arugula, mustard greens)

Spicy Cravings (hot sauce, pepper)* pungent cravings ignite agni, which can be an addiction for pitta and a remedy for kapha.* using hot sauce regularly can be a crutch to enable overeating or eating stale, bland, frozen or

canned foods. Basically foods that don’t have much prana or agni are hard to digest and stimulate the craving for hot sauce. Make sure your agni is sufficient to digest your meals without hot sauce.

* try using more fresh vegetables in meals, and hot asian broths with ginger, leeks, scallions, cayenne, pepper, and more moderate spices in all 3 meals

Sweet cravings (desserts, sweeteners, candy)* sweet taste grounds vata and pitta. Are you nourishing yourself well? Kaphas can drink spicy

lemonade with maple syrup. Pittas and vatas can stew apples with dates and raisins. Eat more cooked roots.

* make sure to increase your self-care if you’re excessively craving sweet.

Sour cravings (pickles, etc)* sour is a grounding and heating taste. Make a taker (yogurt drink) with spices for your

constitution, or use a live sauerkraut with your meals.

Notice if your cravings change through the month. Are they healthy cravings or ams-building cravings? If they are ams-building, what are you doing to counter the ama?

**Also notice which other desires you feel would deeply nourish you: • movement or exercise?• touch and affection?• a change of pace?

More resources:

http://www.coloradoayurveda.org/terra-rafael.html

http://www.moonmysteries.com/

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http://www.coloradoayurveda.org/terra-rafael.html

http://www.moonmysteries.com/


Detox worksheet

Clarify your intention and vision

What do you want to get out of this detox? Is it physical (weight, energy, cravings), emotional (reduce stress, overwhelm, etc), relational (relationships) or environmental (declutter or refresh living space)? Be specific

Why do you want the above?

How will you measure this? What is the metric you will use to know if you’re moving in that direction?

How do you want to feel? Select some specific adjectives. How do you want your body to feel? Your home? Your schedule?

Choose a core desired feeling or anchor word or statement that exemplifies how you want to feel.

*Write that word on 5 sticky notes or small pieces of paper and post them in the most obvious places you will see them (bathroom mirror, inside bathroom cabinet, steering wheel, etc)

What habit or key action will help you reach your desired state?

Who do you want to become? What is this person like? Describe them.

What habits does this person have?

Ask your future self: “What should I focus on this week?” Write it here:

What are the best foods for your body right now, intuitively?

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Focus

1. Clarify your vision. Post it somewhere you look often. Post your “why” on the Empowered Living Facebook forum

2. Break your vision down into new habit(s). 3. Add in instead of taking out. When we deprive ourselves we obsess about what we’re not

having. Change your perspective to what you’re doing instead instead of what you can’t have. Add more water, walks and time in nature, green food, meditation, self-massage

4. Focus on your outer environment. Create a sanctuary or sacred space and post your vision there. Visit it daily. Declutter your house. Clean your fridge and pantry. Detoxing requires a clean, clear atmosphere. Otherwise you’re get sucked into old patterns. Follow your urge to purge.

5. Plan ahead. Make your meal plan, get your groceries, decide beforehand what you’re going to eat so that you make good choices. Prep your meals in the morning if time allows. Batch task in the kitchen and prepare a few things at once to streamline your time in the kitchen

6. Trust your intuition. Attune to true hunger. If you’re feeling spacey you might need more food (especially if you have a lot of vata in your physical constitution). This is not about deprivation. It’s about simplifying our lives so that our body can clear out what’s no longer needed. Notice what foods and practices your higher self desires. Add them in.

7. Pare down your schedule to the absolute minimum. Take this time to simplify your life and slow down. Under schedule yourself and block out free time. Take walks, baths, watch the clouds go by…

8. Refine the 10 habits: get extra sleep, check out your tongue and notice ama, poop everyday, move your body, eat green, self-massage, meditate, cultivate ease…

9. Sip hot water throughout the day. Hot water melts ama and allows it to be released. Carry a thermos with you and drink every 20 minutes.

10. How easy can you make it? Make this detox drama-free. Relax and be easy on yourself. An easeful attitude will allow your body to let go.

Troubleshoot Your Poop!

Human beings are designed to wake up and evacuate urine and feces. If you don’t, things aren’t quite optimal in your body. If you’re not waking up and having a complete bowel movement within an hour of arising, your waste is being re-absorbed back into your blood stream which can cause issues. Below are a few tips to get your pooping like a champion!

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Powerful Pooping Foods

• start your daily nutrient intake with a green juice or smoothie. Add beets, beet greens, cucumber and sprouts for a stronger laxative effect

• add chia seeds to your smoothies or eat chia cereal (well soaked)

• eat 1/2 papaya or melon (on its own) for breakfast or dinner during a detox

• reduce grains and processed foods. These slow and clog the digestive tract

• gently steam leafy greens• baked beets• aloe vera juice• sauerkraut, pickled beets, kimchi (or

other fermented foods)• eat more vegetable fiber (non-starchy

root veggies)• healthy fats like avocado and coconut oil• vata-reducing diet

Tips for traveling

• stay hydrated!• bring a baggie with cooked beets• bring some miso to add to hot water on the

plane • take CALM magnesium supplement before

bed

Tools for loose stools

• pitta-reducing diet: cooling foods like cucumbers, cilantro, mint, coconut

• increase fibre in the diet• nutmeg and yogurt takra – nutmeg binds

the stool and creates more firmness• bilva helps take water out of the stool. If

you're losing a lot of liquid then you're going to get dehydrated.

Poop like a champ!

• wake up and drink hot water (2-4 cups of more if needed) until you poop

• Ayurveda potty training: take time every morning to sit on the pot after drinking hot water.

• doing a downward dog, handstand, yogic squat, side bends and some twists help

• use a squatty potty or stool under your feet• hydrate. Drink only water between meals.• before bed: try CALM magnesium

supplement or Triphala• avoid meat, grains and dairy to discover

how much they are clogging your main drain.


Ayurvedic Herbs

Triphala “three fruits”Tones: digestive fire, tissue, GI tract, circulatory systemCleanses: GI tract, circulatory system, lungs, tissue, eyesReduces: constipation, bloating, hypertension, hyperacidityDoshas: astringent quality increases vata slightly, increases pitta without creating imbalance

Amla = amalaki• balances pitta• assists natural internal cleansing• stimulates digestive fire

Ashwaganda “strength of a stallion”• reduces stress/anxiety• repairs damaged brain cells due to alcohol abuse• enhances communication between nerve cells• enhances memory and general cognitive functions• improves immune system and protects red blood cells• anti-tumor and anti-cancer properties, antioxidant• adaptogenic - improves sleep and increases energy

Arjuna “Braveheart”• cardiac tonic/protection, anti-inflammatory properties• controls cholesterol - brings down LDL cholesterol levels• keeps diabetes in check• liver protection• reduces gastric ulcers• treats asthma• diarrhea and dysentery• fractures and contusions

Neem• alterative - blood purifier• clears skin• detoxes lymphatics and red blood cells• supports antioxidant function• cools pitta-type digestion (extra hot)• restores and protects mucus membranes• immune-booster

Tulsi• supports heart - emotionally and physically• adaptogen (great for stress)• anti-oxidant (great for stress)• stimulant• anti-depressant• colds, coughs, sore throats• immune-booster

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Rose• cardiac tonic• anti-ulcer (soothes intestinal and peptic ulcers)• anti-inflammatory• anti-bacterial, anti-microbial• astringent and antiseptic (used topically)

Shatavari• supports reproductive system in women• builds ojas• adaptogenic - energizes and relaxes for restfulsleep• rebuilds pleasure pathways - dopamine


Ayurvedic Beauty Care

Video for Ayurvedic Facial Massage: https://www.youtube.com/watch?v=a6bR0iBJ0P0

Vata (dry) Pitta (oily) Kapha (congested) other

Oils for facial

massage

sesame, avocado, ghee, jojoba

sunflower, safflower, coconut, jojoba

almond, olive, jojoba, corn, sunflower

*wheat germ or vit E oil can be used to preserve (10%)

essential oils

sandalwood, rose, geranium, ylang ylang, rosewood, jasmine, clove, cedarwood, vanilla

lemon, cypress, bergamot, orange, geranium, juniper, lavender, tea tree, jasmine, sandalwood, gardenia, mint, rose, chamomile

lavender, tea tree, basil, rosemary, pine, eucalyptus, juniper, clove, cedar, sage, cinnamon, musk, patchouli, frankincense

acne: tea tree + lavenderwrinkles: fennel, rose, lavender

cleansing flours/base

mix

oat flour or almond meal

clay, bean flours - chickpea, lentil, barley flour

clay, bean flours - chickpea, lentil

General formula: equal parts: aloe vera powder, coriander,

liquid to add to dry

mix

milk, milk powder + water, cream, aloe vera juice

lemon juice, aloe vera juice, yogurt

spring water, aloe vera juice, milk

calamus, comfrey, cumin, elder flowers, fenugreek, lemon peel, licorice, manjista, nutmeg, tulsi, sandalwood, vertiver + flour/clay

Herbal steam

liquorice, bay leaves, sandalwood, chamomile, rose,

lavender, lemon verbena, lemongrass, lemon peel, lemon balm, licorice, lemon

cinnamon stick, clove buds, rosemary, eucalyptus, tulsi/basil

normal: licorice, rose, sandalwood, thyme, ashwaganda, bay leaf, chamomile, comfrey, fennel, lavender

Masks 6 parts clay, 2 aloe egg white, honey

5 parts clay, honey, aloe, fennel tea, lemon

6 clay, yogurt, jojoba mature: 6 clay, 3 honey, 2 aloe or water, Vit E, primrose oil

Face packs

apple, avocado, banana, carrot, pear, melon

cabbage, cucumber, lemon, pear, strawberry, tomato

apple, cabbage, grape, tomato

normal: avocado, banana, cantaloup, grape, peach, papaya

Toner rose water tulsi tea, witch hazel, fennel tea, rose water

witch hazel, tulsi tea, rose water

normal: rose water

Moisturizer sesame, lanolin jojoba jojoba 2 T aloe gel, 3 oz oil, 1 oz cocoa butter or lanolin, 2 oz rosewater

Herbs ashwaganda, brahmi, comfrey, cinnamon, fenugreek, tulsi, shatavari

amalaki, chamomile, jasmine, coriander, manjista, sandalwood

ashwaganda, bibitaki, fenugreek, haritaki, neem, eucalyptus

*use herbs in scrubs, steams, oil blends

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https://www.youtube.com/watch?v=a6bR0iBJ0P0


Zero Waste Tip Sheet

Reusable checklist: • water bottle• thermos• cloth napkins• kitchen towels• rags for cleaning• stainless or glass straws• reusable bags• jars, glass tupperware

Recipes

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Easy tips to start to reduce your waste• buy in bulk• shop at farmer’s markets and bring reusable bags• start composting: http://www.zerowastehome.com/

2011/01/zero-waste-essential-composting_23/• DIY & make your own as much as possible• reduce junk mail: http://www.zerowastehome.com/

2010/01/my-junk-mail-war-is-still-on/• buy used (shop at thrift or consignment stores, etc)• replace disposable items with reusable ones

All purpose cleanerFill mason jar with citrus peels and fill with white vinegar

Best oven cleaner ever Make a paste of 3/4 cup baking soda & 1/4 cup water. Brush the inside of your oven and leave overnight. Wipe off the next day.

No “poo” shampooWash with baking sodaRinse with apple cider vinegar Dry shampoo: cornstarch

Tooth powder2 tb baking soda1/8 ts white stevia powderIn a parmesan shaker

Best almond milk everSoak 1 cup almonds or cashews overnightdrain and rinse and put in high-powered blender with 3.5 cups filtered water, 4 pitted dates, 1 tsp vanilla, sprinkle sea salt. Blend well and strain in nut milk bag. Keeps in fridge for 4-5 days

Drain cleaner¼ c. baking soda in your drainFollowed by ½ c. white vinegar

Chris’ “salad dressing” face wash50% apple cider vinegar 50% olive oil (can use another type of good quality oil)

Resources: http://www.zerowastehome.com/about/tips/bulk app: http://zerowastehome.com/app/my favourite zero waste store in Vancouver:http://thesoapdispensary.com/http://www.paris-to-go.com/search/label/zero-wastehttp://wastelandrebel.com/en/

http://www.zerowastehome.com/2011/01/zero-waste-essential-composting_23/

http://www.zerowastehome.com/2010/01/my-junk-mail-war-is-still-on/

http://www.zerowastehome.com/2011/01/zero-waste-essential-composting_23/

http://www.zerowastehome.com/2010/01/my-junk-mail-war-is-still-on/

http://www.zerowastehome.com/about/tips/

http://zerowastehome.com/app/

http://thesoapdispensary.com/

http://www.paris-to-go.com/search/label/zero-waste

http://wastelandrebel.com/en/

http://www.zerowastehome.com/about/tips/

http://zerowastehome.com/app/

http://thesoapdispensary.com/

http://www.paris-to-go.com/search/label/zero-waste

http://wastelandrebel.com/en/


Summer Seasonal Wisdom

“We don’t cease to play because we grow old. We grow old because we cease to play.” George Bernard Shaw

Summer is the time when the sun is highest in the sky and at its brightest and therefore considered to be the pitta time of year. Pitta’s qualities are light, penetrating, luminous, spreading, oily, inflamed and mobile. Too much pitta can lead to burning the candle at both ends, being overly critical, controlling, sharp and angry. However, in balance, pitta is an aspiring leader, holds great wisdom, can light up a room with charismatic clarity, and move mountains with their strong conviction and beliefs. Your prescription for summer is to cool down and chill out on every level and in every way. Slow down, relax, have fun, and remember what is really important in life.

Pitta diet tips:• favour the sweet, bitter, and astringent tastes that calm pitta• eat what nature is providing - fresh greens, seasonal fruits and vegetables• drink plenty of water and for some colour therapy drink it out of blue or green glass• limit dehydrating liquids like caffeinated iced tea or coffees• moderate the amount of alcohol you drink- it’s heating!• avoid deep fried, spicy, and salty foods (chocolate, coffee, red meat, yogurt, cheese,

fermented foods especially if you have a strong pitta constitution)• eat lots of bitter greens ( as much as you can) too keep your blood cool and your skin clear• eat cooling foods like watermelon, cucumbers, mint, summer squashes, fennel, cilantro, and

aloe vera• support your digestion with herbs like cumin and fennel

Exercise/yoga:• get up early and exercise in the cooler part of the day• do restorative yoga poses when you need a break mentally or physically• practice cooling postures such as long held forward bends and inversions such shoulderstand

or legs up on the wall• get active in the cool parts of the day-get up early and walk the beach or do some yoga, or try

a later evening yoga class – avoid running or vigorous exercise in the middle of the day• move gently, fluidly, and gracefully, keeping the gaze soft and the breath stable.• cultivate a calm inner awareness rather than pushing yourself to maximum capacity with

precision and sharp muscular effort• focus on creating a sense of groundedness and flow rather than becoming static in the poses• since the solar plexus tends to hold heat, favor asanas that massage, strengthen, and wring

out the abdominal region such as cat/cow, cobra, boat, side openers, and twists.• cooling, introspective poses such as child’s pose and forward bends are also very beneficial

during the pitta season, as are gentle flows such as moon salutations.

Pranayama:• sitali - curl your tongue and inhale as if drinking with a straw and fill the lungs completely.

Withdraw the tongue, close the mouth, and hold the breath for five to 10 seconds. Exhale through the nose. Repeat this cycle for five to 10 minutes and then rest in Savasana

• chandra bhedana pranayama - use your right thumb to shut the right nostril. (If you are left handed then make the pranayam mudra with your left hand and shut the right nostril with

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index and middle finger of your left hand). Inhale slowly and deeply through your left nostril until your lungs fills with maximum air. Hold your breath for some time or as per your capacity.. (exhale) slowly through right nostril.(Exhalation should be longer than the inhalation). Repeat this process around 10 times.

Lifestyle:• get as much time sitting under trees and by cool bodies of water as you can• swim in lakes and rivers• walk in the forest (green is soothing and cooling and helps cool fire)• grow something- play in the dirt and grow something green, gardening is fabulous for body,

mind, and soul• enjoy quiet and relaxed evenings outdoors with friends and family• take moonlight walks. Moon baths are excellent for cooling the mind and heart

Self Care:• fill your house with fresh flowers• avoid overworking or over exerting yourself, especially during the hours of 10-2pm each day• slow down, don’t rush• meditate daily to keep your mind spacious and relaxed - being overly active mentally leads to

an overheated mind which results in cranky behaviour • try a milk bath (recipe below) but make sure the water’s not too hot!• use cooling coconut oil for self massage in the summer. Infuse with essential oils such as

rose, jasmine, geranium, mint, vetiver, eucalyptus, lavender, yang yang and sandalwood• wash your feet with cool water to ground your energy and massage with coconut oil

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Cooling Summer Milk Bath

* 2 cups powdered milk* 1 cup epsom salts* 1 box baking soda* 23 drops lavender essential oil* 16 drops lemon balm oil* 10 drops chamomile essential oil* 9 drops peppermint oil* 1/2 cup lavender blossoms (optional)

Banana apple lime smoothie with ginger & cardamon

banana (high in potassium and also contain Tryptophan, a type of protein that the body converts into serotonin, known as the "happy and relaxed" hormoneapple (astringent - help tighten and tone tissues)1/4 lime (balances PH and purifies blood)1/2 inch ginger (aids in digestion)1/4 t cardamon (aids in digestion)Blend with regular or coconut water until smooth

Okanagan Summer Smoothie

2 nectarines (or peaches)1 honeycrisp apple (or other local apple or pear)1 cup strawberries (or any other fresh local berry)4 cups local dark, leafy greens (spinach, chard, kale, collard, lamb’s quarters, purslane, chickweed, etc.) Blend with 2 or more cups of water

Cool as a Cucumber Juice

1 Cucumberhandful each cilantro and mint1 apple1 fennel1 whole lime

Run all ingredients through a juicer.


Daily Journal

I am grateful for… 3 M.I.T.’s (most important tasks)

___________________________________ _____________________________

___________________________________ _____________________________

___________________________________ _____________________________

___________________________________

How can I be helpful? Who can I serve?

Daily intention (what is my hope for today?)

Daily affirmation. I am…..

At the end of the day…

What went well today?

How could I have made today better?

You can’t stop the waves but you can learn how to surf - Jon Kabat-Zinn

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Month End Reflection

Reflection is just as important to the learning process as planning is. Without learning from our past, we can’t grow. We also often forget to celebrate what we’ve accomplished, big and small before diving into what’s next. Taking to time to look back at where you’ve been is equally as important as looking forward to where you want to go.

From 1-10, how do you feel overall about this past month?

What was the most memorable part of this past month? Describe it.

What were the three biggest lessons you learned in this past month?1)

2)

3)

Review your plan for the past month and assess your priorities/goal. Are you happy with how you spent your time - did you align your time with what’s most important? If not, what steps can you take this month to live with more integrity with your goals/priorities?

What or who are you especially grateful for this past month?

Name three things you can improve on this coming month. What are concrete actions you can take towards these improvements? What are you committing to?1)

2)

3)

What accomplishments or growth can you celebrate from this past month?

“The more you praise and celebrate your life, the more there is in life to celebrate” - Oprah

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Vision Worksheet:Health (body, habits, physical, mental and emotional health)

1. Write out your vision in the area of health. What do you want this area to look like, feel like, be like a year from now? Focus on how it feels to be experiencing your life this way. Write in present tense, be specific, and positive. Dare to dream, don’t be afraid of failing.

2. On a scale from 1 - 10, how would you rate your health as it stands right now? Be honest. A low number doesn’t mean that you are a bad person. The more honest you are about where you really are, the more this will help you get where you want to be.

3. If your health is below a 9, what does your health look and feel like right now? Describe it in detail. are the reasons? Make sure you address all the points you made in your dream from question #1. If you’re at a 9/10, describe why.

4. If your health is not 9/10 what are the reasons or explanations? Why are you stuck at the current number? What are your limiting beliefs?



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Vision Worksheet:Family (your participation with your parents, siblings and children)

1. Write out your vision in the area of family. What do you want this area to look like, feel like, be like a year from now? Focus on how it feels to be experiencing your life this way. Write in present tense, be specific, and positive. Dare to dream, don’t be afraid of failing.

2. On a scale from 1 - 10, how would you rate your family life as it stands right now? Be honest. A low number doesn’t mean that you are a bad person. The more honest you are about where you really are, the more this will help you get where you want to be.

3. If your family life is below a 9, what does it look and feel like right now? Describe it in detail. are the reasons? Make sure you address all the points you made in your dream from question #1. If you’re at a 9/10, describe why.

4. If your family life is not 9/10 what are the reasons or explanations? Why are you stuck at the current number? What are your limiting beliefs?



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Vision Worksheet:Relationships (friendships, community, intimacy, depth, )

1. Write out your vision in the area of relationships. What do you want this area to look like, feel like, be like a year from now? Focus on how it feels to be experiencing your life this way. Write in present tense, be specific, and positive. Dare to dream, don’t be afraid of failing.

2. On a scale from 1 - 10, how would you rate your relationships as they stand right now? Be honest. A low number doesn’t mean that you are a bad person. The more honest you are about where you really are, the more this will help you get where you want to be.

3. If your relationships are below a 9, what do they look and feel like right now? Describe it in detail. are the reasons? Make sure you address all the points you made in your dream from question #1. If you’re at a 9/10, describe why.

4. If your relationships are not 9/10 what are the reasons or explanations? Why are you stuck at the current number? What are your limiting beliefs?



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Vision Worksheet:Love relationship (giving and receiving attention from your partner, sex life, romance)

1. Write out your vision in the area of love relationship. What do you want this area to look like, feel like, be like a year from now? Focus on how it feels to be experiencing your life this way. Write in present tense, be specific, and positive. Dare to dream, don’t be afraid of failing.

2. On a scale from 1 - 10, how would you rate your love relationship as it stands right now? Be honest. A low number doesn’t mean that you are a bad person. The more honest you are about where you really are, the more this will help you get where you want to be.

3. If your love relationship is below a 9, what does it look and feel like right now? Describe it in detail. are the reasons? Make sure you address all the points you made in your dream from question #1. If you’re at a 9/10, describe why.

4. If your love relationship is not 9/10 what are the reasons or explanations? Why are you stuck at the current number? What are your limiting beliefs?



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Vision Worksheet:Career (work/school, do you love what you’re doing, are you doing your dharma?)

1. Write out your vision in the area of career. What do you want this area to look like, feel like, be like a year from now? Focus on how it feels to be experiencing your life this way. Write in present tense, be specific, and positive. Dare to dream, don’t be afraid of failing.

2. On a scale from 1 - 10, how would you rate your career as it stands right now? Be honest. A low number doesn’t mean that you are a bad person. The more honest you are about where you really are, the more this will help you get where you want to be.

3. If your career is below a 9, what does it look and feel like right now? Describe it in detail. are the reasons? Make sure you address all the points you made in your dream from question #1. If you’re at a 9/10, describe why.

4. If your career is not 9/10 what are the reasons or explanations? Why are you stuck at the current number? What are your limiting beliefs?



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Vision Worksheet:Family (your participation with your parents, siblings and children)

1. Write out your vision in the area of family. What do you want this area to look like, feel like, be like a year from now? Focus on how it feels to be experiencing your life this way. Write in present tense, be specific, and positive. Dare to dream, don’t be afraid of failing.

2. On a scale from 1 - 10, how would you rate your family life as it stands right now? Be honest. A low number doesn’t mean that you are a bad person. The more honest you are about where you really are, the more this will help you get where you want to be.

3. If your family life is below a 9, what does it look and feel like right now? Describe it in detail. are the reasons? Make sure you address all the points you made in your dream from question #1. If you’re at a 9/10, describe why.

4. If your family life is not 9/10 what are the reasons or explanations? Why are you stuck at the current number? What are your limiting beliefs?



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Vision Worksheet:Fun & Adventure (vacations, pleasure, hobbies)

1. Write out your vision in the area of fun and adventure. What do you want this area to look like, feel like, be like a year from now? Focus on how it feels to be experiencing your life this way. Write in present tense, be specific, and positive. Dare to dream, don’t be afraid of failing.

2. On a scale from 1 - 10, how would you rate your fun and adventure as it stands right now? Be honest. A low number doesn’t mean that you are a bad person. The more honest you are about where you really are, the more this will help you get where you want to be.

3. If your fun and adventure is below a 9, what does it look and feel like right now? Describe it in detail. are the reasons? Make sure you address all the points you made in your dream from question #1. If you’re at a 9/10, describe why.

4. If your fun and adventure is not 9/10 what are the reasons or explanations? Why are you stuck at the current number? What are your limiting beliefs?



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Vision Worksheet:Personal Growth (learning, skills, creativity, intellectual life)

1. Write out your vision in the area of personal growth. What do you want this area to look like, feel like, be like a year from now? Focus on how it feels to be experiencing your life this way. Write in present tense, be specific, and positive. Dare to dream, don’t be afraid of failing.

2. On a scale from 1 - 10, how would you rate your personal growth as it stands right now? Be honest. A low number doesn’t mean that you are a bad person. The more honest you are about where you really are, the more this will help you get where you want to be.

3. If your personal growth is below a 9, what does it look and feel like right now? Describe it in detail. are the reasons? Make sure you address all the points you made in your dream from question #1. If you’re at a 9/10, describe why.

4. If your personal growth is not 9/10 what are the reasons or explanations? Why are you stuck at the current number? What are your limiting beliefs?



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Vision Worksheet:Spirituality (however you define this)

1. Write out your vision in the area of spirituality. What do you want this area to look like, feel like, be like a year from now? Focus on how it feels to be experiencing your life this way. Write in present tense, be specific, and positive. Dare to dream, don’t be afraid of failing.

2. On a scale from 1 - 10, how would you rate your spirituality as it stands right now? Be honest. A low number doesn’t mean that you are a bad person. The more honest you are about where you really are, the more this will help you get where you want to be.

3. If your spirituality is below a 9, what does it look and feel like right now? Describe it in detail. are the reasons? Make sure you address all the points you made in your dream from question #1. If you’re at a 9/10, describe why.

4. If your spirituality is not 9/10 what are the reasons or explanations? Why are you stuck at the current number? What are your limiting beliefs?



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Vision Worksheet:Time (time management, schedule integrity)

1. Write out your vision in the area of time. What do you want this area to look like, feel like, be like a year from now? Focus on how it feels to be experiencing your life this way. Write in present tense, be specific, and positive. Dare to dream, don’t be afraid of failing.

2. On a scale from 1 - 10, how would you rate your time as it stands right now? Be honest. A low number doesn’t mean that you are a bad person. The more honest you are about where you really are, the more this will help you get where you want to be.

3. If your time is below a 9, what does it look and feel like right now? Describe it in detail. are the reasons? Make sure you address all the points you made in your dream from question #1. If you’re at a 9/10, describe why.

4. If your time is not 9/10 what are the reasons or explanations? Why are you stuck at the current number? What are your limiting beliefs?



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Vision Worksheet:Money (earnings, saving, spending, management)

1. Write out your vision in the area of money. What do you want this area to look like, feel like, be like a year from now? Focus on how it feels to be experiencing your life this way. Write in present tense, be specific, and positive. Dare to dream, don’t be afraid of failing.

2. On a scale from 1 - 10, how would you rate your money as it stands right now? Be honest. A low number doesn’t mean that you are a bad person. The more honest you are about where you really are, the more this will help you get where you want to be.

3. If your money is below a 9, what does it look and feel like right now? Describe it in detail. are the reasons? Make sure you address all the points you made in your dream from question #1. If you’re at a 9/10, describe why.

4. If your money is not 9/10 what are the reasons or explanations? Why are you stuck at the current number? What are your limiting beliefs?



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Empowered Living Book - SquarespaceLiving+Book.pdf · Tejas, Ojas and Prana 27 Stress management...

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