JUNE EDITION
Embracing the Great Outdoors: A Guide to Mindful Nature Experiences
Nature has a profound way of grounding us, reminding us of the beauty of the present moment and the interconnectedness of all living things. Being more aware in nature isn't just about appreciating the scenery—it's about engaging all our senses, recognizing the impermanence of life, and finding peace in the natural world.
Here are some tips to enhance your awareness in nature:
1. **Engage Your Senses**: Take the time to touch the bark of a tree, feel the texture of leaves, listen to the rustling wind, and smell the earth after rain. These sensory experiences can deepen your connection with nature and the present moment.
2. **Practice Mindfulness**: Mindfulness techniques can help you stay focused on the present while enjoying nature. Take deep breaths, notice your surroundings, and express gratitude for the natural beauty around you.
3. **Learn from Nature**: Nature is the world's oldest teacher. It teaches us about change, resilience, and the art of letting go. Observe the cycles of life and death in nature, and reflect on how they mirror the changes in your own life.
4. **Seek Adventure**: Exploring new trails and environments can stimulate your curiosity and sense of adventure. Discover hidden groves, follow the sounds of a distant bird, or simply wander without a destination in mind.
5. **Cultivate Inner Peace**: Find a quiet spot to sit and meditate. Let the stillness of nature invigorate your being, and allow any stress or worries to dissolve into the vastness of the natural world.
By incorporating these practices into your time spent outdoors, you can transform a simple walk in the park into a rich, fulfilling experience. Nature is not just a place to visit—it's a home where we can find wisdom, healing, and a sense of belonging. So next time you step outside, remember that every leaf, stone, and creature has a story to tell, and they're all waiting for you to listen.
EATING FOR YOUR CHAKRAS
Rainbow Vegetable Gratin
Six layers of Colorful Vegetables cooked together in this FREE-FORM Gratin; Panko and Parmigiano-Reggiano absorb extra juices and provide a nice Crunch! It is absolutely delicious and feeds several Chakras in one meal! Win-Win.
the recipe is by Justin Chapple
Ingredients
1 tablespoon olive oil, for greasing
1 cup panko
3 ounces Parmigiano-Reggiano cheese, grated (about 3/4 cup)
2 tablespoons chopped fresh Thyme
2 ½ teaspoons kosher salt, divided
½ teaspoon plus 5 pinches black pepper, divided
1 large red onion
2 medium-size Yukon gold potatoes, unpeeled, sliced crosswise into 1/8-inch-thick slices (about 2 cups)
1 medium-size purple or orange sweet potato, peeled and sliced crosswise into 1/8-inch-thick slices (about 2 cups)
1 large zucchini, sliced crosswise into 1/8-inch-thick rounds (about 2 1/2 cups)
1 large yellow squash, sliced crosswise into 1/8-inch-thick rounds (about 2 1/2 cups)
2 large heirloom tomatoes (about 1 1/2 pounds), sliced crosswise into 1/4-inch-thick slices (about 3 cups)
THYME | HEART CHAKRA
Thyme opens up the heart Chakra. When the Heart Chakra is OPEN we are able to give and receive love more freely.
RED ONION | SOLAR PLEXUS
Red onion is Pungent and Pungent foods tend to activate the Solar Plexus Chakra because of its Fire Element. It is also associated with the ROOT Chakra, any food that is Red in color can help recharge and balance the Root Chakra. When the Solar Plexus chakra is open you have a strong sense of self-worth and self-confidence.
YUKON GOLD POTATO | ROOT CHAKRA
Root Vegetables like potatoes help feed the ROOT Chakra, which is responsible for feeling grounded and being connected to the Earth.
SWEET POTATO | SACRAL CHAKRA
Sacral Chakra Thrives on orange foods, so the orange sweet Potato works wonders for opening the sacral chakra which governs passion and creativity.
ZUCCHINI | HEART CHAKRA
Zucchini can help open the Heart Chakra which allows you to give and receive love more freely. When the Heart Chakra is open you can process emotions more effectively.
YELLOW SQUASH | SOLAR PLEXUS
Yellow Squash can help balance the Solar Plexus Chakra which governs Will Power and Self-Esteem.
HEIRLOOM TOMATOES | SACRAL CHAKRA
Sacral Chakra thrives on orange foods as tomatoes, Boosting Personal Power and Self-Confidence
Directions
STEP 1
Preheat oven to 350°F with rack in middle position. Line an 18- x 13-inch rimmed baking sheet with parchment paper or aluminum foil; grease with oil. Stir together panko, cheese, thyme, 1 teaspoon salt, and 1/2 teaspoon pepper in a small bowl; set aside.
STEP 2
Trim and remove stem end and outer layer of onion, and discard. Using a sharp knife or a mandoline, slice onion into wafer-thin slices (about 1/16-inch thick). Set aside.
STEP 3
Arrange Yukon gold potato slices in lengthwise rows to create a roughly 13- x 9-inch rectangle on prepared baking sheet, overlapping slices slightly. Sprinkle evenly with 1/4 teaspoon salt, 1 pinch of pepper, and 1/4 cup loosely packed panko mixture. Repeat layering process with onion, sweet potato, zucchini, and yellow squash slices, overlapping slightly and sprinkling with 1/4 teaspoon salt, 1 pinch of pepper, and 1/4 cup loosely packed panko mixture between layers. Top with tomato slices, overlapping slightly. Gently press down to even out layers. Sprinkle evenly with remaining 1/4 teaspoon salt. Top with a piece of parchment paper; cover sheet pan tightly with foil. Bake in preheated oven until a paring knife inserted in gratin meets only slight resistance, about 1 hour.
STEP 4
Remove from oven; remove and discard foil. Sprinkle gratin evenly with remaining 1/2 cup panko mixture. Rotate pan from front to back, and return to oven on middle rack. Bake, uncovered, at 350°F until a knife inserted in gratin goes in and comes out easily, about 20 minutes. Increase heat to broil. (Do not remove gratin from oven.) Broil until panko is lightly browned, 2 to 3 minutes. Remove from oven; let cool 20 minutes.
DAILY PRACTICE
YOGA | Sun Salutation
The Sun Salutation, or Surya Namaskar, is a graceful sequence of twelve positions performed as one continuous exercise. Each position counteracts the one before, stretching the body in a different way and alternately expanding and contracting the chest to regulate the breathing. Practiced daily, it can bring great flexibility to your spine and joints and trim your waist.
The Sun Salutation is not just a physical exercise. For each of the twelve positions, there is a specific breathing pattern to follow. Inhaling as you stretch upward, and exhaling as you reverse the stretch can deepen your yoga practice as it helps to harmonize the body and mind. With each inhalation, you absorb energy from the sun, and with each exhalation, you release tension.
For beginners, the Sun Salutation can be a great introduction to yoga, but it's also a full practice in itself for advanced practitioners. It's a versatile routine that can be used for warming up, as a standalone workout, or as a way to wind down at the end of the day. Whether you have ten minutes or an hour, it can be adapted to fit your schedule.
So why not start your day with a Sun Salutation? It's a wonderful way to wake up your body, focus your mind, and connect with the Energy of the sun. Namaste! 🌞
Directions on how to do this amazing Daily Practice:
The Sun Salutation, or Surya Namaskar, is a series of poses performed in a sequence to create a flow of movement. It's a staple of yoga practice, especially in Vinyasa and Hatha styles. This flow is not only a great way to warm up the body but also to pay homage to the energy and life provided by the sun. Here's a simplified guide to performing the Sun Salutation:
1. **Mountain Pose (Tadasana)**: Stand with feet together, hands at the sides, and distribute your weight evenly across both feet.
2. **Upward Salute (Urdhva Hastasana)**: Inhale and sweep your arms out to the side and overhead, palms touching.
3. **Standing Forward Fold (Uttanasana)**: Exhale and fold forward from the hip joints, not from the waist. Place your hands beside your feet.
4. **Half Standing Forward Fold (Ardha Uttanasana)**: Inhale and lift your torso halfway up, with your hands on your shins and a flat back.
5. **Plank Pose**: Exhale and step back into a plank position, aligning your shoulders over your wrists.
6. **Four-Limbed Staff Pose (Chaturanga Dandasana)**: Lower your body to a few inches above the floor, keeping elbows close to the body.
7. **Upward-Facing Dog (Urdhva Mukha Svanasana)**: Inhale and straighten arms, lifting your chest and thighs off the floor.
8. **Downward-Facing Dog (Adho Mukha Svanasana)**: Exhale and lift your hips up and back, forming an inverted V-shape.
9. **Half Standing Forward Fold (Ardha Uttanasana)**: Inhale and step forward, lifting your torso halfway up with a flat back.
10. **Standing Forward Fold (Uttanasana)**: Exhale and fold forward from the hip joints, placing your hands beside your feet.
11. **Upward Salute (Urdhva Hastasana)**: Inhale and sweep your arms out to the side and overhead, palms touching.
12. **Mountain Pose (Tadasana)**: Exhale and return to the starting position with hands at the sides.
Remember to synchronize your breath with the movements, inhaling as you expand or stretch, and exhaling as you fold or contract. This flow can be repeated several times, gradually increasing the pace as you become more familiar with the sequence.
For a more detailed guide with illustrations, you might want to check out resources like Verywell Fit or Yoga Journal, which provide step-by-step instructions and common modifications to suit different levels of practice. Whether you're a beginner or an experienced yogi, the Sun Salutation is a beautiful practice to incorporate into your daily routine. Enjoy the flow!
Stay Stunning and Grateful!
JUNE CHANNELING
The Power of a Hug: More Than Just a Gesture
In a world where words are often overused and underwhelming, a hug can be a profound way to express what words cannot. It's a simple act, yet it holds the power to convey a spectrum of emotions, from love and comfort to empathy and support. A hug is a Universal Language that transcends cultural and verbal barriers, connecting us in our shared humanity.
Scientifically, hugging releases oxytocin, sometimes referred to as the "love hormone," which plays a role in bonding and trust. It can lower stress levels, soothe anxiety, and even improve heart health. This is why, when we're feeling down or overwhelmed, a hug can be the lifeline that pulls us back to a state of balance and peace.
There are many types of hugs, each with its own message. The Bear Hug is all about protection and strength, while a side hug speaks to companionship and casual affection. A long, lingering hug might say "I've missed you," or "I'm here for you," without uttering a single word.
When we hug someone, we're not just holding them; we're telling them that they're not alone, that we share their joy or their pain. It's a way of saying a thousand words without speaking, of showing we understand and care. In moments of loss or celebration, a hug can be a silent declaration of our presence and solidarity.
Perhaps what the world needs more of is the willingness to reach out and embrace one another. To offer a hug as a gesture of peace, a token of friendship, or a sign of forgiveness. It's a small step towards a more compassionate world, where we recognize the power of human touch.
So, the next time you find yourself at a loss for words, remember that a hug can be the most eloquent expression of all. It's a reminder that, in the end, we're all connected, and sometimes, a hug is all we need to say everything that's in our hearts
