Summer Holiday

Appreciate these summer moments: The food, the laughter, the stillness, the sun, the rain, the family, the food, the friends, the restlessness of children, the squeal of delights, the late night sharing of memories, connectivity and reminders that we are surrounded by love.  Enjoy your summer and see you in September.  Love from all of us at AOM YOGA.

Ways to De-stress: Mindfulness Mantra

Today I'd like to share a simple technique I use for de-stressing: mindfulness mantras.

A mindfulness mantra is a word or phrase I repeat to myself to reduce anxiety, stress, anger, or frustration. It brings me back into the present moment, enabling me to be mindful of reality instead of feeling lost in my emotions. 

If something makes you upset, doing this can help you de-stress:

1) Think of an issue that tends to make you stressed, for example: someone's annoying habits, a difficult coworker, traffic, weight loss goals, etc.

2) Pick a word or phrase to reframe the situation positively and help you deal with it.

3) Repeat the mantra throughout the day / week / month / etc. You could write it on a piece of paper and place it somewhere easy to see. You could also set it as a repeated alert on your phone, which is what I do.

One of my favorite mantras for dealing with difficult people is "nothing is personal." It greatly reduces my stress by reminding me that what others do is never personal against me. I also like using the word "joy"; it always improves my mood and keeps me mindful of how I prefer to spend my energy. 

What are some mantras you find useful in your life?

 

 

-Nhien

Gratitude Moment: Savor Each Bite

Today let's be grateful for one of the most basic pleasures in life: food! 

We often take food for granted because it's affordable and readily available. We eat on the go, or wish we were eating something else, or neglect to give our bodies adequate nourishment.

So how can we have a gratitude moment for our food? Pay close attention to the flavor, texture, aroma, and temperature of what we eat. Chew slowly. Take the time to truly savor each bite.

 

Photo by .craig / CC BY-NC-ND 2.0

 

Instead of rushing through your breakfast or debating with someone over lunch, focus on the exquisite taste of your food. Notice the apple's sweet juice. Feel the curry's spicy kick. 

Contemplate where your meal came from. How did it grow in nature? Remember also that food comes to us through the hard work of many people: farmers who harvest it, truck drivers who transport it, and chefs who cook it.

When we eat mindfully this way, it's easy to feel grateful for our food.

Ways to De-stress: Take a bath

One of my favorite ways to de-stress is by taking a long, hot bubble bath.

Photo by Lotus Carroll / CC BY-NC-SA 2.0

I love the way a good bath calms the senses. Water surrounds your body in a cocoon of comfort and muscles relax by soaking away in warmth. Oils or scented candles lift your mood with aromatherapy. Shut out the world by dimming the lights and closing your eyes. 

Try a simple bath of just hot water, or add bath gel/shampoo to the running water to create bubbles. Some more things you can try:

• Soothing music.
• A book and a glass of wine.
• Epsom salts to give your body magnesium, restore pH balance and help detoxify.
• Lavender essential oil to reduce tension, relieve pain, disinfect skin and other benefits.
• Baking soda to clean and soothe skin.

Check out more suggestions here: http://massagetherapy.knoji.com/household-ingredients-you-can-add-to-your-bath-green-tea-ginger-nut-oil-and-more/


-Nhien

Gratitude Moment: Write a Letter

One activity that immerses me in gratitude is to write a letter to someone expressing what I appreciate about them and why I'm thankful to have them in my life. Doing this feels great because it reminds me of that person's special qualities and how fortunate I am to know them. It also brightens that person's day when they receive the letter.

Photo by Pimthida / CC BY-NC-ND 2.0

You can write by hand, send an email, read it over the phone or say it in person; the means is less important than what you will express. Giving someone a heartfelt gratitude letter will surely make you and the recipient feel happy and thankful for each other!

Here are some suggestions if you need a kickstart:

Recipients

• Write the letter to a birthday person. I prefer this because it's an easy reminder. I'll always remember one friend's touching response: "That was the best birthday wish I got...maybe ever."
• Write to someone with whom you have challenges or conflicts; expressing gratitude to them can improve the relationship.
• Write to your significant other. My husband and I do "weekly love letters" and it helps us stay romantic and avoid taking each other for granted.
• Write to someone you don't know but whose work or actions benefit you. For example, when I was a child I wrote a thank you letter to the mailman, who seemed to really appreciate it. 

Things to say

• Everyone loves a compliment! List their good traits and qualities that you admire. 
• Explain some things you've learned from them.
• Tell a story about how they have positively affected your life, for example, as a good role model, by always making you laugh, or by giving helpful advice.
• Even just one line saying "thank you" can be meaningful.

-Nhien

Ways to De-Stress: Massage

When you're stressed, try getting a massage to feel more relaxed. This suggestion might seem obvious, but when my mind and body are tense I don't automatically remember that I would feel much better after a massage.

Photo by Thomas Wanhoff / CC BY-SA 2.0

Massages are a great way to de-stress because they can reduce pain and muscle tension, which helps relax our minds too. Massage therapy can also improve circulation, lower blood pressure, rehabilitate after injury, and promote easier breathing. One aspect I really enjoy is that it gives me a deeper feeling of connection to the body.

To start, you can ask a friend to give you helping hand or learn self-massage, for example with a foam roller or massage stick. You can also check out one of the many local centers for in Geneva which include Shiatsu, Swedish and Thai massage (my favorite). They can be worth the occasional indulgence!

 

 

-Nhien

Gratitude Moment: Home

Last month's Gratitude Moment touched on being grateful for travel. Today, I'm expressing gratitude for its opposite: the idea of home. Home can mean different things. For some people it's where they sleep; for others it's a specific city.

Photo by David Sag / CC BY-NC-SA 2.0

Be grateful for the home you live in, whether big or small, shared or alone. For example, in a small apartment, I'm happy there's less space to clutter up. In a big house, I'm excited to have areas for hosting friends.

Be grateful for the town where you reside. We often travel to discover new things, but there are many treasures to be found locally. One challenge that intrigues me is to try to explore every street in one's neighborhood or city. It's simple yet it can open up a new perspective and appreciation for where we live.

Be grateful for your hometown where you grew up, which might be near or far away. Recall some happy memories of the places where you spent your childhood. What are some good things about returning there, e.g. seeing old friends?

Some ways to express your gratitude for "home":

• Organize or decorate your home in a way that leaves you feeling satisfied, pleased, or invigorated.
• Take time to deeply explore a neighborhood or area in your town.
• Think of some positive memories of places where you grew up.

I find that being grateful for home makes me more grounded, brings me into the present moment, and enhances my enjoyment, wherever I am. I hope it does for you too!

 

-Nhien

Yoga Focus: Stay Human

It is difficult in this world at times to understand that we are all human.  We all have fears, we all love, we all hope, and we all sometimes fall down.  It is easy to forget the moments of intense struggle and pain (both physically and emotionally) that each being goes through on this planet.

But in the practice of yoga we learn how to see each other and ourselves in a way that connects and binds us indelibly. Yoga gives us this gift both through practice and teaching.  In both cases as a student and a teacher I feel deep connection with myself and my core but more importantly to everyone in that classroom and sometimes to the world outside.  The goal of yoga always is to take our experiences outside of the studio and apply them in our every day lives. 

This video below is a great reminder of the very essence of being human - to never forget that we are all going through life in every moment.  It was produced by an advertising agency to highlight the invisibility of the homeless in New York City.  Their take and the reactions are worth watching as it serves as a great reminder to stay connected to each other.

I wish you all an awakened Spring, one filled with fresh eyes and a renewed spirit.  Be kind to each other and to everyone around you.  Your spirit will soar.


Love,


Uma

Health Tip: What do I eat?

You might be on your yogic journey for a while now. You might even be integrating more of the philosophy behind yoga into your life. And one of the questions that might have come up is: What do I eat? Do I need to become vegetarian or vegan or a raw foodist to really embody a yogic lifestyle?

While the idea of a yogic way of eating sounds appealing, consider this: No one way of eating works for everyone - including all yogis. 

No philosophy or external expert can tell you how to nourish your body.

The only true authority on what nourishes you best is...you.

To truly honor your needs and evolve as a Yogi, start to distinguish between what your mind wants - what it thinks you SHOULD or SHOULDN’T be eating - and what your body wants. Let go of the diet labels and start to deeply listen to the messages your body is giving you.

Experiment with different foods and feel their effects on a body level. Notice how you feel bloated or heavy after eating certain foods while other foods make you feel satisfied and energized. Notice what times of day you feel better eating a heavy or lighter meal. 

Realize that what works for you at one stage of life does not necessarily work at other stages. Or that what works for you in summer might not work in winter. View your eating as an on-going experiment and become curious about making shifts that really make your body sing. 

In doing this, you will find that perhaps you need to eat some good quality animal products to feel more grounded. Or perhaps a mostly vegan or raw food diet actually is what really makes you feel amazing, and not only what your mind thinks you should eat.

So the best yoga diet there is, in my opinion? Treating your body as a beautiful entity and nourishing it in the best way FOR YOU, both on and off the mat. 

If you want to make changes to your diet but are not sure where to start, join a 4 session group coaching in May where you will discover delicious healthy foods as a way of crowding out less healthy options - all while listening to your body to find what works best for you. Find out more: http://www.healthwise.ch/events/

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Hiba Giacoletto
Health Coach

Ways to De-stress: Make a Vision Board

Sometimes we get stressed because we don't know what we want from a situation or a particular area of our lives. Maybe our priorities aren't clear, or we feel confused by having too many choices.

A fun, creative way to de-stress from this challenge is to make a "vision board". A vision board is a poster or book in which you assemble a collage of images and words representing things you want.

Photo by WiseWellWoman / CC BY 2.0

Vision boards can relieve stress because they help us identify and clarify what we would like to do, be or have in life. Using images enables us to visualize these desires concretely, like a list of goals in picture format.

I enjoy this activity because it's like window shopping for my dreams. Of course, taking action is key, but the benefit of a vision board is that the clearer we are on we want, the more we can align our actions to achieve it. 

 

 

-Nhien

 

For instructions on making one, here are some websites with useful explanations:

• How to Make a Vision Board - Christine Kane
• 9 Steps for Creating a Vision Board That Actuall Works - Christie Inge
• How to Create an Empowering Vision Book - Jack Canfield

Gratitude Moment: Travel

People here sometimes bemoan the lack of excitement living in Switzerland, and I've had my share of complaining about it too. That is, until I developed gratitude for one huge benefit of being here: easy access to travel!

Photo by Nicolas Raymond / CC BY 3.0

Switzerland is unique for its convenient central location in Europe. It's well connected for traveling around the world, especially throughout the continent. Whenever you're pricked by boredom, you have the possibility to explore other places within a relatively short time. You can drive, find a rideshare, take a train, or get cheap air tickets. There are so many options available here; isn't that amazing? We can experience France, Italy, Austria or Germany within mere hours and be home in time for bed if we wanted.

It's easy to appreciate this whenever we're about to leave for a trip and experience the ease of getting to and from Geneva Airport. I particularly enjoy taking short road trips -- hopping over the border to do sight-seeing and shopping for an afternoon. 

What are you most grateful for about traveling from Switzerland? 

-Nhien

Yoga Focus: Self-Care

Let's face it:  We lead busy lives and our commitment to taking care of ourselves falls by the wayside.

Self-care is not selfish!  We tend to feel guilty if we take time out for ourselves as there is always some work to be done or errand to run.  But at the end of the day, the best way to be available and productive for any assignment or work is to feel your best.  This can only come through self-care.

Do you remember the last time you stood by an ocean and just listened?

Self-care includes so many different tools: Exercise, long baths, eating for health, meditation, writing, long walks......you get the drift.

Below are some of my favorite ways to press pause and take time out for myself.



Detox bath (1x a week recommended):
To running hot bath water add the following:
1 cup of Epsom Salts
1/2 cup of Baking Soda
10 drops of your favorite relaxing essential oil.

Soak 20 minutes, close your eyes and realx.

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Golden Milk:
Golden Milk is a recipe handed in our family.  I usually have gold milk before bed when I am feeling a bit congested or bloated.  This is also my go to drink when I travel in India as turmeric is great for the stomach.  It has numerous health benefits that you can read about here.
In a small saucepan add the following:
Milk (measure in your mug)
Crushed cardamom pods (3-4)
3-4 inch cinnamon stick
Haldhi (Turmeric) 1 tsp of dried powder.

Over low heat allow the milk to come to a low boil.  Pour into a mug and add local honey to taste.


Cheers to your health and well-being!


-Uma

Health Tip: Five Gentle Detox Ideas for Spring

Spring is finally here and all around us nature is bursting into life again, bringing with it a sense of newness and possibility. 

Photo Credit: Uma Mishra

In order to make space for the new, however, we must first remove what no longer serves us and Spring provides the perfect time to detoxify the body.

Here are five ideas you could try this Spring to gently support your body’s natural detox pathways without needing to do a drastic detox:

1.   For at least 1 week, completely avoid dairy, fried and processed foods, alcohol and caffeine, white sugar and white flour. Add cleansing foods into your diet, particularly fresh fruits and vegetables that are raw or steamed. Include green vegetables like spinach, asparagus, artichoke and arugula. The bitterness of these foods helps support the liver, the key organ of detoxification. 

2.   Drink a glass of warm water with either 1/2 lemon squeezed in or 1 tablespoon apple cider vinegar first thing in the morning. This simple act helps stimulate the liver and kidneys while while flushing the digestive system. If you can't stomach lemon or vinegar on an empty stomach, at least drink a glass of warm water upon waking. 

3.  Exfoliate your skin by dry brushing your body before you shower using either an exfoliating glove or a natural soft brush.

4.  Finish your shower with cold water to stimulate your lymphatic system which is involved in elimination/detoxification.

5.  Make a commitment to move every day. Sweat is a great way for our bodies to release toxins. 

  

Find more great tips for your health at www.healthwise.ch



-Hiba

Health Tip: Winter-Proof Your Smoothie

You probably already know about the wonders that are smoothies. 

And perhaps you have already noticed that when you really listen to your body, it doesn’t want the same kind of smoothie in the sweltering summer heat as it does on a cold and dark winter morning. 

So here are 3 ways to winter-proof your smoothie. Read on for an awesome winter smoothie recipe. 

1.  Leverage the warming nature of spices. Here are my favorite combinations added to taste: 

- Ginger, lemon juice and lemongrass (pealed & chopped) - all fresh

• Cacao - either alone or with a dash of allspice and chile
• Cinnamon, clove and cardamon
• Saffron, vanilla and powdered ginger

A collection of warming winter spices.

2.  Add more fats and protein. According to Ayurvedic expert, Dr. John Douillard, we need more fats and protein in winter than any other season. An easy way of adding these to your smoothie includes adding: 

• Seeds (raw & unsalted) such as chia seeds, ground linseeds, hemp seeds, sesame seeds, sunflower or pumpkin seeds. You can also use a seed butter like tahini (sesame paste).
• Nuts (raw & unsalted) such as cashew, almonds, walnuts, pistachio, Brazil nuts etc. You can also use a nut butter like almond butter or peanut butter. Just make sure it doesn’t have any added salt, sugar or oils.
• Healthy fats such as coconut milk or topping of grated coconut, avocado or natural, unsweetened, full-fat yoghurt (also a great protein). 

Bonus points: Soak your nuts and seeds overnight in water, then throw out the water and rinse them before adding them to your smoothie. This makes them more digestible and increases their health benefits. 

3.  Use mostly in season vegetables and fruits

• Currently in-season vegetables and fruits that are delicious in a smoothie include:
  Beets (both raw and cooked), endives (raw), spinach, Swiss chard, kale, carrots, apples, pears, kiwi as well as dried fruit like dates or figs. 
• Avoid cooling vegetables such as cucumber or celery. There is a reason they are currently not in season! Also try to avoid frozen fruit as this has a cooling effect on the body. 

How do you winter-proof your smoothie? 

Find out more about how to make a smoothie: 

http://www.healthwise.ch/perfect-green-smoothie/

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Winter smoothie (for 1)

1/2 banana

1 endive, outer leaves peeled, then chopped

a handful of spinach leaves

1 carrot

Juice of 1/2 lemon + lemon zest (make sure it is organic)

1 stalk lemon grass - remove outer leaves and bottom half

a knob of ginger (to taste) - wash but no need to peel

1-2 medjool dates for added sweetness if needed

1 tbsp chia seeds or other seed of your choice

1 tbsp nut of your choice

About 1/4 - 1/2 cup water or more - depending on how liquid you like your smoothie

Blend all the ingredients and pour in a bowl. Top with nuts, seeds, cacao nibs or coconut flakes and eat your smoothie like a pudding. You can also add more water and drink it instead. 

Enjoy!

-Hiba

Ways to De-stress: How to Make Stress Your Friend (TED Talk)

Everyone has stress in their lives, but not all of us know how to handle or cope with stress in a healthy way.  Here are two ways to de-stress:  Change how you think about stress, and connect with people.  

In the TED Talk "How to make stress you friend" (see link below), health psychologist Kelly McGonigal explains two interesting points: (1) viewing stress as helpful can improve our body's response to it; and (2) human connection improves our stress resilience.  

First, did you know that we can change the negative effects of stress by viewing it as helpful instead of harmful? For example, it can be beneficial to believe that when your heart is pounding and body is pumping with adrenaline, stress is actually helping you rise to the challenge at hand. Stress can provide energy and focus, enabling us to get through difficult times. 

Second, the "cuddle hormone" oxytocin is released when you're stressed. It's anti-inflammatory and strengthens your heart. It's also what makes you want to be around loved ones. And it's enhanced by social contact and social support; by reaching out to others to seek or give help, we release more of this hormone. By seeking and giving care to others we are also helping ourselves de-stress.

My favorite insight from this TED Talk is that caring about other people improves our stress resilience! 

Watch the video here: TED Talk "How to make stress your friend".

-Nhien

Health Tip: How do you see YOU?

How do you see yourself?  If you had to describe your chin, eyes, hair, face, what would you say?  Most likely a lot of us would say, "I look tired," or over exaggerate our features, especially the ones we don't like. 

How we see ourselves affects our health, because we think about our identity based upon how we feel emotionally and physically. 

The video below is a perfect example of this.  It can be an amazing experience to see ourselves through the eyes of others. 

So, the next time someone says to you, "You look beautiful/awesome/radiant," believe them. 

Ways to De-Stress: Meditation

What is meditation? 

Meditation generally implies a mental exercise that focuses and quiets the mind in order to reach a deeper state of calm, awareness or consciousness. Such exercises can include concentration on breathing, repetition of a mantra, reflection or contemplation. A specific example is to sit quietly and focus on one simple visual object for 15 minutes.

How does it de-stress?

Meditation helps de-stress because it enables us to center ourselves in the present moment, freeing our minds from concerns. This can produce a deep state of relaxation and a tranquil mind. We can thus become more clear-headed, focused, or peaceful. Studies suggest that meditation creates beneficial effects on our heart rate, metabolism, and brain waves.

You can meditate just before you go to sleep to have a deep restful night of sleep.

How to try it?

Many people prefer a quiet place to sit comfortably without sounds or distractions, but one can meditate anywhere, anytime. I enjoy meditating while laying down, walking, or riding the bus. Some people prefer guided meditations with a teacher or in groups. Here are some resources and ideas for you to start:

• How to Meditate (wikiHow)
• Meditation Oasis: guidelines, courses, podcasts
• Meditation apps for your smartphone, e.g. Omvana and Simply Being
• Idenciel, a meditation center in Geneva: French website / English website:

Health Tip: Eat Your Way to a Happy Winter Belly!

We all know that the winter season is upon us in Geneva.  It's one of the most dreaded times of the year for a lot of people who miss the presence of the summery sun.  But there are a few things that you can do to help your body prepare for the upcoming chill.  

One of my favorite places to turn to when I feel ill or when I need support during the winter is Ayurveda.  Ayurveda is an ancient medical system of India that gives guidelines based upon your dosha (body type).  These guidelines mostly are food based because we are what we eat.  

My yummy lunch: Sprouted beans, green beans, and avocados.

I want to share two recipes with you that are my go-to recipes when I need better support from my diet or I just don't feel well.

Kitchari:

Kitchari is one of the easiest foods to make, and it is super yummy.  The star ingredient in this dish is Mung Beans which are chock full of goodness (which you can read about below).

Kitchari Recipe


Gold Milk:

Gold Milk is my cure-all.  My grandmother in Delhi would also give me turmeric in some warm milk if I had an upset tummy. She would rub turmeric paste in her hands to relieve the pain from her arthritis.  Gold milk not only stars this awesome spice, but cloves, cardamom, cinnamon and honey.  All of these combined make this milk a super yummy treat for curing tummy issues, inflammation, and removing mucus from the body. All that in a glass of milk!

**just be careful about staining your clothes with turmeric!  I have stained a few shirts by spilling this milk (clumsy) on myself.   

Gold Milk Recipe




Ayurveda Resources:

My go to website for all things Ayurveda:  Joyful Belly
  - The site has loads of recipies, quizzes, and information



 

Ways to de-stress: Walking

An easy and underrated way to de-stress is simply by walking! Most people are aware of the physical health benefits of taking long walks, such as strengthening the bones, balance, and coordination. 

David and Indy Hiking.

But there are also numerous mental and emotional benefits:

• Walking can help us relax, for example by stretching our bodies, breathing fresh air, and focusing on the rhythm of our steps.
• Walking enables us to be more comfortable with our surroundings, which can easily remain unnoticed or unexplored amidst our busy schedules
  
• Walking can stimulate deep thought, creativity, productivity by removing us from common sources of distraction such as computers or noisy officemates. There must be a reason why many of history's great minds shared the habit of taking regular walks. 
• Walking allows us to get to know a neighborhood better and discover local parks, historical sites, community centers, shops, etc. 

Walking is a versatile activity: you can wander or plan a route, be alone or bring friends, go during a work break to clear your head, or as a romantic evening stroll with your partner. Remember to wear appropriate shoes and clothing for maximum comfort, and you will be able to enjoy walking any time. 

For more information:

• Walking for Stress Relief (Whole Living)
• Rise and shine: the daily routines of history's most creative minds (The Guardian)
  
• Walking Tour tips (Geneva.info)
• Geneva Guided Tours (Geneve Tourism)

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Différentes manières de déstresser : La marche
Une manière facile et sous-estimée pour déstresser consiste tout simplement à marcher ! La plupart des gens sont conscients des bienfaits sur la santé physique de faire de longues promenades, comme par exemple le renforcement des os, l’amélioration de l'équilibre et de la coordination. Mais cela apporte aussi de nombreux avantages pour la santé mentale et émotionnelle :

• La marche peut nous aider à nous détendre, par exemple en nous tirant le corps, en respirant l'air frais, et en nous concentrant sur le rythme de nos pas.
• La marche nous permet d'être plus à l'aise avec notre environnement, ce qui peut facilement rester inaperçu ou inexploré au milieu de nos agendas surchargés.
• La marche peut stimuler les pensées profondes, la créativité, et la productivité en nous retirant des sources courantes de distraction comme les ordinateurs ou les collègues bruyants. Il y a sûrement une raison pour laquelle beaucoup de grands esprits de l' histoire ont en comm l'habitude de faire des promenades régulières.
• La marche nous permet de nous familiariser avec un quartier et de découvrir les parcs locaux, les lieux historiques, les centres communautaires, les magasins, etc.
• La marche est une activité polyvalente : vous pouvez errer ou planifier un itinéraire, être seul ou avec des amis, aller faire un tour pendant une pause de travail pour se vider la tête, ou comme lors d’une promenade romantique dans la soirée avec votre conjoint(e). N'oubliez pas de porter des chaussures et des vêtements appropriés pour un maximum de confort, et vous serez capable de bénéficier de la marche à tout moment.

Pour plus d'informations :

• Marcher pour soulager le stress (Whole Living)
• Rise and shine : le quotidien des esprits les plus créatifs de l'histoire (The Guardian)
• Suggestions pour une promenade à pied (Geneva.info)
• Visites guidées de Genève (Geneve Tourism)

Gratitude Moment: Attitude

Could you welcome an attitude of of gratitude into your activities today?

Expressing appreciation for something  is a way to practice being mindful. Finding gratitude for the blessings in life can help you feel happier, more grounded, and more aware. You can even be grateful for challenging or difficult situations you might be going through.

Cultivating thankfulness allows us to be more connected to life and experience each sensation more fully. And it opens our hearts to generosity, forgiveness and the richness of the present moment.