Happy Spring Equinox! As a mindfulness outdoors teacher, I am passionate about helping people connect with nature and find peace and calm in their lives. One of the practices that I often recommend to my students is shinrin yoku, also known as forest bathing. I call it ZENwalk. Shinrin yoku is a Japanese practice that involves immersing oneself in nature and using all of our senses to connect with the natural environment. In this blog post, I share some of the benefits of forest bathing and how we can incorporate this practice into our daily lives.
The benefits of forest bathing are numerous and well-documented. Studies have shown that spending time in nature can reduce stress, anxiety, and depression and improve our overall well-being. A ZENwalk involves taking a slow, leisurely saunter through the forest, allowing ourselves to be fully present and engaged with our surroundings. By doing so, we can experience a sense of peace and calm and connect with nature on a deeper level.
To practice shinrin yoku, we need to engage all of our senses. We can start by simply standing still and observing our surroundings. Notice the colors, shapes, and textures of the trees, leaves, and rocks around you. Listen to the sounds of the birds, the rustling of the leaves, and the flow of the water. Feel the coolness of the air on your skin and the texture of the ground beneath your feet. Smell the scents of the flowers and the earth.
As we walk through the forest, we can continue to engage our senses and become fully present in the moment. We can touch the trees and feel their rough bark, we can taste the wild berries, and we can sit and watch the wildlife. By doing so, we allow ourselves to connect with the natural environment and tap into its healing power.
Incorporating shinrin yoku into our daily lives does not have to be complicated or time-consuming. Even a short walk in the park or a quiet moment sitting under a tree can be enough to experience the benefits of nature. We can also make an effort to spend more time in nature, whether it's going for a hike or simply sitting outside and watching the sunrise or sunset.
As a mindfulness outdoors teacher, I believe that practicing shinrin yoku can be a powerful way to connect with nature and find inner peace and calm. By engaging all of our senses and becoming fully present in the moment, we can experience the healing power of nature and improve our overall well-being. So, why not take a moment today to step outside and connect with the natural world around you? You may be surprised at how much it can benefit your mind, body, and soul.

​As a yoga teacher, I am excited to announce that I will be teaching the upcoming yoga teacher training program at CCBC alongside my colleague, Melisa Uchida. This program is unique in that it is entirely accessible online through Zoom, making it convenient and accessible for students from all over the world.
One of the most exciting aspects of this program is that CCBC is offering grant money to students who meet certain requirements. This grant money can help to offset the cost of the program, making it more affordable for students who may be facing financial challenges.
The program is designed for students who are passionate about yoga and want to deepen their knowledge and practice. Over the course of the program, we will cover a range of topics, including yoga philosophy, anatomy, teaching methodology, and more. We will also provide ample opportunities for students to practice teaching and receive feedback and guidance from experienced teachers.
As the program is online, students will have the flexibility to complete the coursework at their own pace and on their own schedule. We understand that many students have busy lives and may not be able to commit to a traditional in-person program. By offering the program online, we hope to make it more accessible and convenient for students who may not have otherwise been able to participate.
We are also excited to bring our unique perspectives and experiences to the program. Melisa and I both come from diverse backgrounds and have studied various styles of yoga, including Ashtanga, Hatha, Vinyasa, and Restorative and Yoga Nidra. We believe that our diverse perspectives will help to create a well-rounded program that will benefit all students.
In conclusion, we are thrilled to be teaching the upcoming yoga teacher training program at CCBC. With the program being accessible online through Zoom and grant money being offered to eligible students, we hope to make the program as accessible and convenient as possible. We look forward to sharing our knowledge and experience with students from all over the world and helping to develop the next generation of yoga teachers.  
​Next yoga teacher training starts April 15. SIgn up here.

As a yoga teacher, I believe that joy is not only a fleeting emotion but rather a state of being that is our birthright. Joy is something that is not found outside of us but rather within us, and we just need to connect with it. However, with the fast-paced and stressful lives that we lead, we often forget this simple truth and get caught up in our daily struggles. In this blog post, I discuss how we can connect with our innate joy and live a more fulfilling life.
The first step towards experiencing joy as our birthright is to understand that we are not our thoughts, emotions, or external circumstances. We are much more than that. We are spiritual beings having a human experience, and our true essence is love, light, and joy. When we realize this truth, we can detach ourselves from the temporary ups and downs of life and connect with our deeper selves.
The practice of yoga provides us with a powerful tool to connect with our inner joy. Yoga helps us to quiet our minds, tune into our bodies, and tap into our inner wisdom. Through asana, pranayama, and meditation practices, we can release stress, anxiety, and negative emotions, and create space for joy to arise. In yoga philosophy, joy is considered one of the highest states of consciousness, and it is said that when we connect with our inner joy, we experience a sense of oneness with all of creation.
Another important aspect of experiencing joy as our birthright is to cultivate gratitude in our lives. When we focus on what we have rather than what we lack, we shift our perspective and open ourselves up to joy. Gratitude helps us to appreciate the small things in life and recognize the abundance that surrounds us. We can practice gratitude by keeping a gratitude journal, saying thank you more often, or simply taking a moment to appreciate the beauty around us.
Finally, it is essential to surround ourselves with positive people and environments that uplift us. When we spend time with people who radiate joy and positivity, we are more likely to feel the same way. Similarly, when we spend time in nature or engage in activities that bring us joy, we are more likely to connect with our inner joy.
I believe joy is not something that we need to seek outside of ourselves. It is already within us, waiting to be discovered. As a yoga teacher, I encourage my students to connect with their inner joy by practicing yoga, cultivating gratitude, and surrounding themselves with positive people and environments. When we live from a place of joy, we not only experience more happiness but also spread positivity and love to those around us through something as simple as a smile.

Image: GETTY

After a long winter, the Hindu festival of colors has been celebrated all over India for centuries. Especially these days, I want to evoke its spirit of good triumphing over evil.

One of the Holi origin stories chronicles the tale of king Hiranyakashipu and his son Prahlad, according to Encyclopædia Britannica.  The king demanded everyone in the kingdom worship him — and if they didn't, he would punish or kill them.  Prahlad chose to worship Vishnu instead. Feeling betrayed, the father asked his sister, Holika (for whom the festival is named), to help kill Prahlad. Owning a fire-resistant cloak, Holika tried to trick her nephew by taking him into a fire, but since she sought to use her cloak for evil, it flew off of her and onto Prahlad.
Prahlad was saved and Vishnu defeated Hiranyakashipu. Bonfires are lit on the evening of Holi in celebration. The next day people meet in the streets and joyfully throw colorful powders into the air and onto each other until they are fully cloaked. Red stands for love and fertility, yellow for natural remedies like turmeric, blue for Vishnu and green for new beginnings.

It reminds me of the joyous, anything-is-possible feeling I get when reading Danna Faulds' poem
"Nothing is Impossible"

I tell you, this was no
   ordinary rainbow.
It stretched low and wide,
   the spectrum reaching 
inside the mountain, tickling
   the tops of trees with indigo and red.
I gaped and laughed and leaped.
   I tell you, it was something,
this rainbow, and I took it
   for a sign.
"A sign for what? you ask
   "That nothing is impossible,"
I answer. That gladiolas
   can shoot up through a blue
Persian rug; that the
   stars in Orion's belt can join
a rhythm and blues band;
   that squirrels can count change
at the basketball game;
   and grapefruits as big as bowling
bowls can roll into the 
   kitchen in time for tomorrow's 
breakfast. I tell you, this 
   was no run of the mill rainbow.
The arc is with me still, 
   its promise steering me clear
of whatever passes 
   for normality around here.

Let's travel that rainbow from darkness to light, from fear to faith and from tragedy to triumph.
And for the people in Ukraine and Russia: Shanti, shanti, shanti - peace, peace, peace.

When you look in the mirror, what do you see? Typically, it's all the things that are "wrong" with you. Too many wrinkles, flaky skin, drooping eyelids, thinning hair. The mirror is a tool for self-reflection; it can be used for both, self-criticism or self-confidence. Wondering why some days, I see myself as aging gracefully and other days I barely recognize myself, I came across "Mirror Work", a book by Louise Hay.
Little babies love every inch of their bodies; they have no guilt, no shame, no comparison, Hay explains. We all were like that. And then somewhere along the line we start to listened to other voices that told us that we are not good enough. And so we begin to criticize our body, thinking that's where the flaws were. 
In yoga and any other mindfulness-based practice, we learn to become silent witnesses. Once we notice our inner voice, we can take charge. So let's get rid of the negative nonsense to reveal acceptance and love. 

Louise Hay suggests to use the mirror to practice positive self-talk. Famous orators did it. What's good for Winston Churchill might just as well work for you . In front of the mirror, you become your own audience and what you say - preferable out loud - rings true and has the potential to override negative background voices. By repeating affirmations, you are planting seeds in your subconscious mind, and the more often you hear yourself speak them out loud, the more they will sprout and become true for you. Hay recommends repeating each ten times and possibly even writing them down in your journal.

Standing in front of a mirror, get really close and gaze into your own eyes with kindness. It might feel silly first. Trust the process. Take a deep breath to arrive. Choose one eye and look into it as if you could see deep into your soul. Then repeat to yourself:

I love my eyes.
I can see clearly in every direction.
I see with love my past, my present and my future.
My mind choses the way I look at my life.
Today, I see with new eyes.
I see good in everyone and everywhere.
I now lovingly create the life I like to look at.
I love and appreciate my beautiful eyes.

Pause. Let go of any negative feelings that may come up. And then repeat until you sense that you are shifting the words into feelings. Once you arrive at a peaceful acknowledgment, carry on.

I love my appearance.
It suits me perfectly.
No one else looks exactly as I do.
I'm beautiful and become more attractive each day.
I choose thoughts that give forth the way I look.
I love and appreciate my beautiful appearance.

Pause. Notice any resistance, name it, let it go. Then repeat. Feel.

I love my age. 
Each year is precious to me because I only live it once.
Every year from infancy to old age is filled with wonders - I want to experience it all.
I choose the thoughts that make me comfortable with growing older. 
I look forward to each new year as it unfolds before me.
I love and appreciate my age.

Pause. Let it settle. Repeat. Notice what it feels like.

I love my body.
It's a glorious place to live.
I rejoice that I have chosen this body, it's perfect for me in this lifetime.
It's the perfect size, shape and color and it serves me so well.
I marvel at the miracle that is my body. 
I choose the healing thoughts that help me maintain a healthy body and make me feel good.
I love and appreciate my beautiful body.

Pause. Notice. Is there any resistance to believing these thoughts? If so, where does that come from and does it serve you? 

Yoga is the stilling of the turbulences of the mind. The mind's job is to think - like the heart's job is to beat. So we think about 50-70 thousand thoughts a day. 80 percent are negative and barriers to true love. So once you  succeed in quieting your mind, you can plant the seeds that make you - and the world - a better place. You might not be able to change world politics, but you can start with sowing love into your relationships - to yourself, your family, your friends, and your community.

How would our days unfold differently if we all woke up and looked into the mirror with love -  love for our own eyes, our appearance, our age, and our body? Not like narcists, but with a loving kindness that celebrates our individuality.  

Remember that you are, always have been, and always will be made of love.

When we notice that our car doesn't run smoothly anymore, we get it tuned up. When the alignment is off, we get the wheels rebalanced. The same can be true for ourselves. Olga Phoenix's Self-Care Wheel shows six different spokes of wellness: personal, professional, physical, psychological, emotional and spiritual. In which are might you need a little recalibration? 
Let's assess the situation. In terms of your physical self-care, how frequently do you eat regular, healthy, mindful meals? Do you spend quality time in nature at least once a week? Do you take time off when you need it? Are you up-to-date with your preventative health care? Do you get enough sleep? How about your time spent on the phone? When was the last time you danced - even around kitchen table?
Getting enough "me" time to attend to my own needs is something I have to make time for ... as they say, "You can't pour from an empty cup!" From my own experience, I feel so much better on the days I practice what I preach. When I got in even one of my favorite things - cycling, yoga, Pilates on my Reformer or taking my dog out for a walk in the woods - I am so much more able to gracefully navigate the ups and downs of life. 
For my psychological wellbeing, I have to go to museums, listen to classical music, read inspiring books and practice meditation - preferably outside in the sun. I love the smell of essential oils that lift me up. Think about what activities - perhaps journaling - make you feel better? Happiness is a choice we get to make daily. Did you know that smiling uninterrupted for 60 seconds releases dopamine? Start your morning like that and super-charge your mood.
Since it is in our own power to hack our emotions, how about looking in the mirror and telling yourself, "You are gorgeous!" Every morning another chance to create new habits.
Practicing more self-care is an act of self-love. How can we extend love to others if we don't experience enough for ourselves? So be kind and gentle with yourself, show compassion and forgiveness, set healthy boundaries and say, "I love you!" often.

My first winter in Maryland seven years ago was horrible. I missed my friends, suffered from hip pain, and hated the endless gray skies. Hibernation turned into depression. My husband and kids left in the morning and I frequently just sat at the kitchen counter sobbing. The second winter was better. I had changed a few things: I got a hip replacement, started teaching yoga again, and – perhaps most importantly – I walked in the woods almost every day.

Since the beginning of humans roaming the Earth, we have been hunting and gathering outside. We evolved with and adapted to the rhythms of nature. Most of our days were spent outside – regardless of the weather. Returning to the trails allowed me to find a place of belonging and reconnect me to the original blueprint of life of our ancestors.

Based on my personal experience, I can attest to research cited by author Richard Louv who calls symptoms like depression, insomnia, or attention deficits “nature deficit disorder.” No wonder that local, regional, and state parks are experiencing record attendance during Covid. People are realizing the healing power of nature when they trade the confinement of their home office with the freedom of the forest.

Japan has known about this for a long time. In the 1980s, as an answer to a nation-wide rise in depression and suicides people were invited to spend quiet time in parks to restore inner balance. This form of nature therapy is called shinrin-yoku, which translates as forest bathing. Fully supported by scientific evidence, time spent in nature lowers stress levels and boosts mental and physical well-being.

Trees freely offer aromatherapy. While these chemicals, known as phytoncides, help the trees fight off pests, they are at the same time highly beneficial to humans. They cause a reduction in blood pressure and the stress hormone cortisol, and improve immune function.

I offer YOGAhikes and ZENwalks because I know the science behind their efficacy. As we weave yoga and nature together, the boundaries between them dissolve. We receive the nourishment of wind, water, and woods as we pause in standing poses, gazing up into the majestic canopy and viewing the sky beyond. We slow our awareness to the pace of our breath as we let our soft awareness float like a leaf carried by the current of a gurgling creek.

Transitioning from the indoor yoga studio to the unpredictability of a single-track path through the forest creates a welcome state of curiosity, playfulness, and adventure, that sometimes has gone dormant in our adult lives. When we reconnect to our inner child that looked for bugs under rocks, we relieve stress. Scientists have found that being playful opens us to creativity, forms new neural pathways, cultivates empathy, and builds resilience.
​
Seeing how effortlessly hiking and yoga complement each other inspires me to expand the practice. The biggest obstacle is the permitting process in Maryland. Currently, it seems incredibly complicated. That’s why I have arranged a conversation with Councilman Izzy Patoka on Wednesday, March 31 at 7pm. It would mean the world to me if you came to support me and hear his take on nature preservation. ​

February is a great month to remember to radically love our life. All of it. The ups and downs, wins and losses, happy and sad moments. I know that the more I love myself - not in a narcissistic but accepting way -  the more I can spill that love into every relationship I have. 

I invite you to  join me in participating every day in activities that fill you up. For me it's yoga, Pilates, hiking, meditation and prayer. Oh... and healthy food. Perhaps you can start by reading (and feeling) Louise Hay's affirmation below.


I Love Myself Affirmation
Louise Hay

Deep at the center of my being,
there is an infinite well of love.

I now allow this love to flow to the surface.
It fills my heart, my body, my mind, my consciousness,
my very being, and radiates out from me in all directions
and returns to me multiplied.
The more love I use and give, the more I have to give.
The supply is endless.
The use of love makes me feel good,
it is an expression of my inner joy.

I love myself;
therefore, I take loving care of my body.
I lovingly feed it nourishing foods and beverages,
I lovingly groom it and dress it, and my body lovingly
responds to me with vibrant health and energy.

I love myself; therefore provide for myself
a comfortable home, one that fills
all my needs and is a pleasure to be in.
I fill the rooms with the vibration of love
so that all who enter, myself included,
will feel this love and be nourished by it.

I love myself; therefore I work at a job I truly enjoy
doing, one that uses my creative talents and abilities,
working with and for people I love and who love me,
and earning a good income.

I love myself; therefore, I behave and think in a loving
way to all people for I know that that which I give out
returns to me multiplied.
I only attract loving people in my world,
for they are a mirror of what I am.

I love myself; therefore I forgive and totally release
the past and all past experiences and I am free.

I love myself; therefore I live totally in the now,
experiencing each moment as good and knowing that
my future is bright and joyous and secure,
for I am a beloved child of the Universe
and the Universe lovingly takes care of me
now and forever more.

And so it is.

I consider Flu season is real. In total, there have been at least 9.7 million cases of the flu, at least 87,000 flu-related hospitalization, and up to 12,000 deaths, according to the CDC.  And the season isn't over. In fact, some models predict, the peak is yet to come in February.

Whether we are travelling on airplanes, working out at the gym or pushing a grocery carts, we are constantly exposed to those little bugs that can throw us flat on our backs quicker than a black belt. Many people are getting a flu shot but still come down with a fever and body aches. Partially that's because the flu shot might not contain the strain of viruses that actually arrives in our area and flu strains mutate and change each year, so it’s impossible for the vaccine to successfully target every flu variation.

What can we do to boost our own immune system so that it can effectively fight a possible flu attack? Here are my best 7 tips!

1. Frequent hand washing. I am using soap (any soap works but I put a few drops of Doterra's On Guard essential oil in mine to boost the germ fighting ability. We have a strict hand washing rule in our house. When you enter, first thing: wash your hands and take your shoes off.) And hum the  "Happy Birthday" song twice. That's about 20 seconds, the time it takes to kill germs on your hands. Then I put lotion on my hands to keep them from cracking, paying special interest to my cuticles.

2. Salt water nose rinses. I use my neti pot daily to keep my nostrils clean and hydrated. If the nostrils dry out and crack, viruses can enter more easily. I use regular sea salt, a teaspoon for 1 cup of lukewarm water. You have to tuck and tilt your head to let the water flow into one and out the other nostril. Obviously, you'll have to breathe through your mouth while you do it. Then gently blow your nose and feel immediately hydrated.

3. Dry brushing. Before I shower I use a stiff bristled brush to brush my skin from the perifery towards the heart in long, repetitive strokes to not only exfoliate, but mainly to stimulate the lymph system which transports white blood cells, the fighter cells. In addition, I end every shower with a cold rinse to invigorate my lymphatic system. 

4. Go for a walk. Spending time outside, even when I have to bundle up, helps me feel invigorated and the clean outside air flushes out my lungs. Forest air has been proven to support and anti-stress response.

5. Get enough sleep. The body needs rest to do its detox. Even the brain gets flushed at night. You might have found it works better on 7-8 hours of sleep than on a mere 5 or 6. 

6. Support digestive system. I take daily probiotics that keep my microbiome happy. 80 percent of our immune system is in our gut, so what we eat and drink makes a difference.

7. Boost the immune system. Aside from eating lots of vegetable with every meal, I trust the Arbonne Antioxidant & Immunity Booster. These yummy superfruit juices are infused with powerful antioxidant,
immunity and energy ingredients to support immune health and provide a gentle botanical energy boost. Blueberry, pomegranate, amla and açai are part of a 3-tier system featuring clinically studied nutrients and botanicals that support immune health and have antioxidants to fight free radicals. A unique, natural, fermentation ingredient has been shown in clinical studies to help support the immune system
and white blood cells. Milk thistle supports the liver, green tea leaf extract, guarana seed extract, yerba mate, and ginseng, provide a gentle, effective energy boost.

​This is my absolute go-to when I travel or feel a little something in my throat. I consider it my flu shot in a pouch. If you want to get some, let me know and I'll give you a discount.


These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.