Week Six: TRIUMPH

Congratulations! 5 more days. I hope you feel fabulous. You gave yourself these 40 days, and hopefully you are realizing that you have in fact chosen to change your life! A regular practice of yoga, meditation, and conscious eating makes you younger, lighter, brighter, natural, whole. You are remembering who you are and where you belong. That is no small gift.

"Our personal victory here in these final five days is about becoming more childlike and letting go of any childish ways that stop us from entering the kingdom of heaven in our own hearts."

"Our willingness to be reinvented is precisely how we let go of our childish ways."

"Your completion of the forty days is not the end of anything. It is only the beginning of a flexible life, where you can find triumph in staying open to growing and transforming."

For these final 5 days, just observe the little successes, triumphs you are experiencing. This may mean going a little deeper in a pose, finding a relationship has gotten easier, realizing how easily you can change habitual thinking and action. Whatever it is, know that these changes, small and large, collect and bring you home. You created this, so you deserve a triumphant HURRAH!

1. Week Six Yoga: Keep up with your glorious practice!

2. Week Six Balancing Diet:

It is time to "gather up all the fruits of your efforts and reap the bounty of all you have learned, revealed and come to appreciate in terms of how you nourish your body."

Week Six Diet To-Do:
Take the time to look back over the past five weeks' worth of eating habits and ask yourself:
From which did I most benefit?
Which habits and practices yielded the greatest results for me?
Which do I want to incorporate into my lifelong eating habits?

Write down your answers to these questions. This will help you remember your responses, and how good you felt when your diet was in balance. It will be easier to get back on track if you notice negative habits creeping back in.

I hope that you have shifted your beliefs about food. You can enjoy any food, without guilt! You have learned how your body feels when you nourish it with all-natural, whole foods. When your overall diet is healthy you can nourish yourself with your old favorites...simply by listening to your intuition, you will know.

Week Six Triumph Meditation
30 minutes morning, 30 minutes evening.
"As you become more skillful in not getting involved with your thoughts, you realize that all of your thoughts have a natural cycled of rising, lingering, and then melting away. You may notice how the thoughts create strong feelings or bodily sensations: appetites, cravings, sexual excitement, physical pain. But as you sit this week, just watch and see how these seemingly powerful sensations rise, swell, and then dissolve and disappear." This, too, shall pass. Realizing this will help to loosen the hold of outside forces.
Watch the ebb and flow of your thoughts this week. Avoid the voice-over you add to them, the meaning you assign them. It is with a sense of triumph that you realize that your thoughts are not you!

dean hudson will be offering two workshops on meditation this weekend.
all 40 day folks are welcome and encouraged to go.
atm will offer 50% off - just mention it to the front desk.

Week 5 Centering

When we find ourselves full of "if only" complaints, "If only he or she did this or that, then I'd be happy", we are not centered. We are not living intuitively and present. We are loyal to the victim within. It's our excuse for failed relationships and self-pity. We've learned to externalize control of our lives. Are we the cause or effect? Most of us believe that our world created us, and external events continue to cause our suffering. Guess what? We ARE the cause of our lives, and all it's ups and downs. It is our beliefs about ourselves, about our essence, that lead us to see a happy world or a fearful one. Hopefully, these weeks of yoga and meditation have shown us extended moments of peace and presence. We are learning that it is our thoughts alone that cause us to suffer. So how do we change our thoughts?

"By saying, 'I will become centered', we become responsible people; we own our lives from the inside. We don't have to wait for others to set us free. As we practice staying centered we discover that we have the capacity to be aware of the little gremlin voices in our heads and that we don't have to get caught up in the illusions of our own story."

"This week is about learning to stay intuitively grounded...It is learning to relax and be present with everything in your life, both big and small...When you eat, really eat. Really chew, really taste, really smell, really feel the food dissolve into and nourish your being."

"Make everything you do a practice of meditative awareness. If you can do this, you will see that your meditation practice is not separate from your life. We think that life is a distraction from meditation, but really life is an occasion for meditation."

1. Week Five Yoga Practice: Continue with your practice!

2. Week Five Balancing Diet:

The fruit fast is over. We feel light, clean. Now we need to get grounded. Time for some healthy rebuilding. Baron suggests that we need to give our body minerals this week. He tells us that minerals are from the earth, and therefore grounding. They strengthen our bones--they are our structure and foundation.

Week Five Diet To-Do:

Begin to include some of these mineral-rich foods into your diet:

• Whey protein
• Seaweed (hijiki or nori)
• Leafy greens (organic greens have more minerals)
• Nuts
• Fish (especially halibut, mackeral, sardines)
• Root vegetables
• Tofu
• Broths (chicken or vegetable)
• Fresh vegetable or fruit juice

The following may rob our bones and bodies of minerals...try to cut out or reduce:

• Coffee
• Refined sugar
• Soda and other soft drinks
• Alcohol
• Smoking
• Too much salt
• Too much protein
• Anger
• Fear
• Reactivity

3. Week Five Centering Meditation

"As we meditate this week our focus is to connect to the symbolic anchors of our hands, body, and breath, thus experiencing the truth that our center is always there, steady and waiting, no matter what swirls up around us."

Week Five Meditation To-Do:

• 25 minutes morning and evening
• Close eyes and bring attention to hands
• Observe gently and anchor attention to them
• Notice sensations, ignore them
• Do not strain...right aim and right energy
• If thoughts arise, don't analyze them...let them go gently
• Each time you get lost, simply pull back into gap between you and your thoughts
• Re-anchor to your hands, body and breath.

4. Week Five Excavation Questions:

• How much do I believe in myself, and how much does this play out in my everyday life? Do I trust my intuition? If so or if not, what results does that produce?
• When, where, and with whom do I feel the most grounded? With my friends? When I am by myself? With my spouse?
• How mindful am I of even the the smallest details of my life? Am I present enough to notice all actions I take? Do I remember what I said to the salesperson at the store, what route I took to get to work, how and where I hung my coat, what I told my kids when they asked me a question? Am I truly there in all these moments?
  

The Invitation

Someone gave me this poem today, and again, it's everything we've been talking about. This is the same person who recommended What the Bleep do We Know, which was mentioned in A Crash Course in Miracles last night, so it's funny how everything seems to be coming together...


The Invitation

It doesn’t interest me what you do for a living.
I want to know what you ache for
and if you dare to dream of meeting your heart’s longing.

It doesn’t interest me how old you are.
I want to know if you will risk looking like a fool
for love
for your dream
for the adventure of being alive.

It doesn’t interest me what planets are squaring your moon...
I want to know if you have touched the centre of your own sorrow
if you have been opened by life’s betrayals
or have become shrivelled and closed
from fear of further pain.

I want to know if you can sit with pain
mine or your own
without moving to hide it
or fade it
or fix it.

I want to know if you can be with joy
mine or your own
if you can dance with wildness
and let the ecstasy fill you to the tips of your fingers and toes
without cautioning us
to be careful
to be realistic
to remember the limitations of being human.

It doesn’t interest me if the story you are telling me
is true.
I want to know if you can
disappoint another
to be true to yourself.
If you can bear the accusation of betrayal
and not betray your own soul.
If you can be faithless
and therefore trustworthy.

I want to know if you can see Beauty
even when it is not pretty
every day.
And if you can source your own life
from its presence.

I want to know if you can live with failure
yours and mine
and still stand at the edge of the lake
and shout to the silver of the full moon,
“Yes.”

It doesn’t interest me
to know where you live or how much money you have.
I want to know if you can get up
after the night of grief and despair
weary and bruised to the bone
and do what needs to be done
to feed the children.

It doesn’t interest me who you know
or how you came to be here.
I want to know if you will stand
in the centre of the fire
with me
and not shrink back.

It doesn’t interest me where or what or with whom
you have studied.
I want to know what sustains you
from the inside
when all else falls away.

I want to know if you can be alone
with yourself
and if you truly like the company you keep
in the empty moments.



© Mountaindreaming, from the book The Invitation published by HarperSanFrancisco, 1999

A Complaint-Free World

I saw this story on The Today Show yesterday morning, and it corresponds really well to everything we've been doing and talking about, including the Crash Course in Miracles.
A minister from Kansas City, MO, Will Bowen, started this challenge: Can you go 21 days without complaining? As we know, it takes 21 days to make a habit. Bowen's congregation took on the challenge, and it has since become a movement around the world. His organization sends purple bracelets on request to help monitor your complaining--every time you complain, you change arms. The goal is to make it to 21 consecutive days without complaining!

The Today Show
A Complaint-Free World website

Fruit, Fruit, Fruit

Hi All,

What did I eat today? You guessed it Fruit!! :) 3rd, and last day. For those just starting. Not to bad. I had only two negatives, headaches Sun and Mon, and really tired Tue. Could be do to traveling also not sure, but these symptoms are in line with the Fasting article on the blog from a few days ago, BTW which was really helpful. Thanks Joan. I don't notice to many changes in my body, though I eat a lot of fruit anyway, and no junk food. When I started this kind of diet last year, I did notice right a way a change in my skin texture, tone, and hydrophobicity (water would bead up on it). Maybe to much info. but interesting, and could be helpful info. I can remember also expelling mucus, rather then feces in my BMs along the way also when I first changed (this was covered in the fasting article from the blog). This had never happened to me before, so I assume it was part of the cleansing process. I also can remember people telling me how good I looked. I lost 20lb, and I remember having a lot more CONSISTENT energy as well.Before the switch, I would have major ups and downs all day long, due to high processed sugar intake. All this I can attribute to change in diet from mainly processed food to whole foods, lots of veggie. and fruits. Surprising to me that exercise did not do it alone. I had been exercising, weight, cardio for a number of years without seeing such results. To think, all it took was a change in diet to provide such radical results. So I expect you will see changes like I did if you are radically changing your diet. BTW, the Mint, Ginger, Camomele tea has realy helped with upset stomach. Thanks :) Yoga has been strong and peacefully, even the long holds and 1/2 pigeon! Mediation a challenge. I usually get to about 10-15 min and then check my watch :)

Stay strong

SPE :)

Good fruits and vegetables for your dosha
from Bre
Hello 40 day students,- use it as a guideline (but not steadfast rule) as you go through your cleanse.Good luck to you all!
Vatas:sweet fruits, bananas, coconuts, apples, grapefruit, papayas, figs, grapes, mangoes, melons, oranges, papayas, peaches, pineapples, plums, berries and cherriescooked asparagus, beets, carrots, sweet potatoes, radishes and zucchini
Pittas:apples, avocadoes, coconuts, figs, melons, oranges, pears, plums, pomegranates and dried plumssweet and bitter vegetables, squash, pumpkin, asparagus, cabbage, cucumbers, cauliflower, celery, lettuce, peas, parsley, potatoes, zucchini, sprouts and watercress
Kaphas:apples, berries, cherries, dried figs, mangoes, peaches, pears, raisins and dried plumsbeets, cabbage, cauliflower, celery, eggplant, garlic, lettuce, mushrooms, onions, parsley, peas, radishes, spinach and sprouts

fasting and Auryvedic wisdom

Jessica Ferrol who does Auryvedic consultations offered this wisdom about modified fasting. According to Auryveda there a 3 doshas or body types. We each have one predominant one.They are Pitta, Kapha, and Vatta. (this is a little like Baron's hot/ cold body types - just a guide to get you to know your self better)
There are many websites where you can answer a few questions to see which dosha you favor. Here are two click here or here. Jessica says when you are stressed if you tend to be angry - that is more Pitta. Pittas tend to be warm and intense and focused. If you tend to be fearful or anxious that it Vatta. Vatta are enthusiastic and have lots of energy and they do not have much focus.If you tend to be mellow - not take it on that is more Kaffa. Kaffas tend to be the turtle in the race- focused but do not charge, good supporters and don't get stirred very easily.She suggest for Kaffas- you can fast on fruits and juices- but avoid really sweet juices.Kaffas should be careful not to drink too much cold- they are inherently cold. It is a good idea to dilute your juice with hot or warm water and maybe add cinnamon or cardamon.Pitta's and Vatta's need to take extra care if they are going to fast.
She really suggest they rest the day before and after - and during have a lighter schedule focused only on things that nourish your soul and nothing else. Eating grounds vatta and pitta- and fasting can weaken you- so extra care needs to be taking.It would be good to a more of a kitcheree fast (mung and bastmati rice and vegetable stew with cumin, corinender and fennel are good) or vegetable and grain soups. Nutmeg and cardomon are good spices for both doshas. She also suggest a good oily massage to keep you grounded- you can give one to your self. For Pitta a light oil like sunflower with some essential oils like sandlewood or lavender. Vatta sesame oil with lavender or ylang ylang. It is great to do this 15 min. before shower or bath or after shower or bath.True fast - is a fast on everything that is coming into your body. Be aware of what is coming into your body- avoid TV, talking too much, read only inspiring books etc... walk in nature.Be easy on yourself to reap all the benefits..There is an extensive article on fasting that makes some great points. To read it click here.Joan
"

what is a fruit?

A fruit comes from a flower and most times, has seeds.
Examples are: apples, oranges, berries, tomatoes, avocados, sqaush, eggplant, cucumbers, peppers
If it doesn't come from a flower, it's not a fruit.
Examples are: Vegetables: greens, cabbage, kale, swiss chard, bok choy
Roots: potatoes, carrots, sweet potatoes, onions, garlic
Flowers: broccoli, cauliflower
Check out the following links. They should be helpful.
Happy cleansing!
Tasha
www.thefruitpages.com/tomatoes.shtml
www.en.wikipedia.org/wiki/fruit
http://recipes.howstuffworks.com/question143.htm

Week 4 Restoration

"As we remove the rocks that block our wisdom and light, we find that we are able to set more and more time aside for the things that restore us: time spent in nature, solitude, meditation, intimacy, having heart-to-heart conversations that heal. These moments spend in restoring ourselves are signposts of our progress in health."

This fourth week, we will begin the three day fruit cleanse. Be sure to find time for yourself this week. Separating ourselves from the hurried activities of our lives will help us keep perspective and give us the healthy detachment necessary for optimal health and well-being. This is the week to get a massage, sauna, find quiet time to read a good book.

"Remember to stay in the moment and relax in all of your activities. Put aside your focus on outcomes and meeting expectations for right now. If you get stuck in tension and toxic behaviors...Realize you are in over your head and unconditionally surrender everything over to God."

Week Four Yoga:

Keep doing what you are doing! Seek a restorative yoga class, gentle stretches, deep breathing.

Week Four Diet:

Three day fruit cleanse. See posts related to the cleanse. Be careful to come off the cleanse gently. Slowly introduce foods back into diet...don't shock your system too quickly.

Week Four Restoration Meditation:

To-do:

1. Twenty minutes morning, twenty minutes evening.
2. Our goal is to notice how often we get lured into the activity of our minds, away from stillness.
3. Get comfortable and anchor your mind to the now moment.
   
4. Notice the ceaseless images in your mind and their efforts to distract you from being still and restoring in quiet.
5. Don't fight these thoughts. As soon as you notice them, step back into the gap between you and your thoughts and let them go.
6. You may need to do this again and again. That is ok, meditation is all about beginning again.
7. We are learning to know the difference between thinking and being lost in thought. Our goal is to learn the truth and experience the curative beauty of seeing life through a clear lens of present-moment consciousness.

Week Four Excavation Questions:

1. What excess baggage am I carrying around with me? What thoughts, feelings, worries, or past situations am I clinging to that drain me?
2. What do I most need to let go of? What are the things that I would be relieved to finally release? Anger toward someone in my life? Stress about money? Fears that arose from a past negative experience?
3. Do I really give myself enough time to relax and restore myself? How can I carve out more time for this?
   

***Note: This fruit cleanse may not be right for you. Consult with Joan if you have questions/concerns.

"Because of our culture of excess, we believe we have to have three big, protein-laden meals a day, otherwise we will be undernourished. But the truth is that we need far less food than we think."


As we approach the mid-point of our 40 Day Revolution, we are noticing the changes. The combination of yoga, diet, and meditation have allowed us to begin to realize who we are. WE are feeling extended moments of presence, balance. Our old habits stand out like a sore thumb. Who needs them? I hope we are smiling more. Most of us look different, feel different, both inside and out. It's amazing how before we started it was easy to make all kinds of excuses for why there was not enough time in the day for yoga and meditation. Hopefully, when we are finished, most of us will realize we must have our regular yoga and meditation. We are creating new default settings, habits. This is good.

We have made adjustments to our diets over these last few weeks. I'm sure most of us feel the benefits of adding more natural, whole foods to our diets. We are ready for this next step. Let's start Week Four with the 3-day fruit cleanse. This intensive will "allow your body to fully empty out and get clean, giving your metabolic organs a chance to rest and renew themselves."

*Consult your doctor if you have any health concerns or questions. If you are deficient, thin, or weak make small modifications to the diet, add superfoods, like spirulina, or even one small meal. You will still get the full benefit of the cleanse, while taking good care of yourself.

Avocados and tomatoes are fruit!

Week Four Diet To-Do

1. Let's begin the diet together on Tuesday October 16. From that morning eat meals that contain only fruit. Stick to mostly fresh fruit, but juices and soups are ok as long as they are all-natural and additive free.
2. Prepare full meals! Don't just grab an apple and call it lunch. Slice up a variety of fruit and arrange your plate, sit down and eat as you would any other meal. Fruit smoothies are great!
3. Intentionally fill your time with non-food related activities. Take a sauna, get a massage, movies, read, walk---whatever nourishes you. Surround yourself with people who support your efforts...that's why we have each other!
4. Meditate!!!
5. Continue doing daily yoga. Be intuitive with your body, listen when you need to lessen the intensity.
6. Chew fruit well. Better taste and digestion..
7. Eat small amounts throughout the day to keep blood sugar level. If you start to experience any hypo-glycemic symptoms, such as headache or dizziness, drink diluted fruit juice. It takes a lot less than you think to keep you steady.
8. Drink water, diluted fruit juice, or herbal tea to maintain hydration. Stay away from caffeinated beverages.
   

Any questions, concerns, ideas?

The Heavens Rejoice

This will totally warm your heart.

click on the link below, and when at http://www.duirwaighgallery.com/ page, scroll down then click on THE HEAVENS REJOICE icon to start the short film/slideshow.

peace and happiness
Frank

The Heavens Rejoice > > > > > >
http://www.duirwaighgallery.com/ > > > inspiration_heavensrejoice.htm > > >

100 BREATHS IN 15 MINUTES

Try this meditation:
Count from 100-90(11 breaths), inhaling and exhaling as much as humanly possible, gulping the last of your breath on the inhale and pushing out every last bit of air on your exhale.
From 89-80, fully inhale and exhale, with no gulp or extra push.
79-70, inhale and exhale deeper, but quicker.
69-60, still deeper and quicker.
59-50, quickest, deepest breaths.
49-40, longer, but still deep and quick
39-30, still longer, still deep
29-20, longer, fuller
19-10, fullest inhale and exhale, without extra gulp and push
9-1, fully inhale and exhale, with extra push on the exhale and the extra gulp on the inhale.
0 - take a moment of silence
open your eyes.
So, basically, you start with the fullest, longest breath possible and work your way towards the quickest, deepest breath possible, then work your back.
This had an amazing effect on me. my legs and arms got tingly, my heart got light, and my whole body relaxed.
This was, by far my favorite meditation, actually the first one i truly enjoyed.
Let me know what you think!
Tasha
ps- i started the meditation at 9:02 and when i opened by eyes, it was 9:17! (that's approximately 7 breaths a minute!)

Staying w/ the program

Away at company company training, not able to practice at SPY :( Miss the heat and people, but still doing an hour of power 5-6am, and my meditations. Interesting self observation: For as long as I can remember, I have hated business trips, or at least convinced myself of that, saying in my mind "this sucks, this sucks...." so it did suck. Essentially I created my own suffering. This time, I CHOSE for it not to suck, and It has been OK since I am not fighting it. What is the use, I can't control it, I am here, so I am relaxing (law 7) which has shifted my vision, which is allowing me to commit to learning something while I am here; commit to growth (Law 4). It is so much easier to not fight it.

The second comment is really a question: Again since I can remember, I always get an upset stomach when I travel (heart burn, bloating...) I try and eat similar foods as at home, possible in more quantity though. Can anyone suggest a natural treatment for these symptoms, or better yet a root cause. I am sick of traveling with TUMS, (not good for the stomach over time)

Lastly regarding the pod casts: Love em, they are getting me to practice while away. I have been listening to the western one. Wow is it fast. Philip was really lively that day. If you want a really good "Vanyasa flow" this is it, since you don't really have time to fiddle with your poses. Thanks for the Pods, and your suppport.

Stephen, flowing in Peapack, NJ :)

Podcasts by Philip Urso @ Saltpondyoga.com

For those of you who have not listened to or downloaded these Podcasts by Philip Urso they are great! My friends who are not able to make it to his classes love these podcasts of his classes. Also if you are in NYC go see the Sacred Mirrors. The website is AlexGrey.com. I am going on a tour by Alex Grey this Saturday night!

Monthly Magic with Baron Baptiste

Great idea Heather! Monthly Magic with Baron Baptiste live is awesome! Volume 0412 - Evolve. Tamsy was so kind to give it to me. I love it. Tamsy has some other amazing CD's as well. As far as music anything Krishna Das or Donna De Lory. His DVD Power Vinyasa yoga for beginners_ Unlocking Athletic Power for beginners and all levels is excellent also. I love week three- the winds of grace will carry you ...so true...sinking ship I think of the scene in the movie The Titanic....the band still played on. Grace, dignity....I choose to remember that and not the creep pushing the children out of the way.

These Are a Few of My Favorite Things...

I thought it would be interesting to do a kind of survey on the blog to find out about everyone's favorite yoga "stuff." What better way to get recommendations than with all these like-minded, yoga-focused people available for instant consult? For example, do you have favorite yoga or meditation dvds, books, music, websites, podcasts, etc.?

Some of my favorites include:
DVDs by Erich Schiffman (Beginning Yoga) and Shiva Rea (Yoga Shakti)
Music by Jai Uttal (Music for Yoga and Other Joys, Kirtan: The Art and Practice of Ecstatic Chant)
Wynyfyd's Meditation Room podcast--free meditation podcasts on iTunes or online
Website: collagevideo.com has video clips of all the videos they sell so you can preview before buying

Week Three: Equanimity

"When we become centered enough, we have the ability to accept the things we cannot change, and are able to instantly and humbly admit that our willpower and ego are ultimately powerless over most of the realities in our lives."

Notice how much time we spend each day in reactive mode. "We spill coffee on ourselves...we react. We hit a traffic jam, we react. The boss takes out his or her mood on us, we react. Our kids act up, we react....the endless cycle of stress, reactivity, and blame."

"Equanimity is the art of meeting life as it meets you-calmly, without drama, or fuss."

Our efforts these last few weeks have prepared us for this next step. By practicing presence and seeking our True Self, our Vitality, we are ready to address our reactive tendencies. What pushes your buttons? Does it change based on how you are feeling? I am more reactive when I have not gotten enough sleep, eaten well, had time for myself, or just plain feel disorganized or out of sorts. I personalize, argue, attack. Baron encourages us to practice staying centered amid the inevitable highs and lows of life.

Baron asks: "Can you see yourself as the same person who maintains composure on a sinking ship, which allows you to help save the lives of others on board? In truth our equanimity is full of courage and can save lives."

This week we will focus on equanimity...when we hit our thresholds...in yoga, work, relationships...lets not fight it, lets learn to stay centered and move through it "The winds of grace will carry you."


1. Week Three Yoga Practice: Keep doing what you are doing! Be sure to create ease, back off as your intuition guides you.

2. Week Three Balancing Diet: "In general, mankind, since the improvement of cookery, eats twice as much as nature requires." Benjamin Franklin

1. What is your comfort food? When do you reach for it? Stress is the perfect trigger for overeating, indulging in unhealthy foods. Then add the guilt we pile on when we indulge. It's a no win situation. There is nothing wrong with enjoying good foods, as long as we are conscious. Most of us tend to deny ourselves and then overdo it when stressed. We crave sweets and then feel guilty when we indulge. Bad combination.
2. Baron also suggests that we overeat as a reaction to a deeper, spiritual emptiness. We shovel food in, without awareness, the moment an uncomfortable feeling arises. We are too afraid of riding out the storm of discomfort. What are we afraid of? With the mindfulness that comes with presence we should learn that our worst fears will not be realized if we feel what we feel. In fact when we step out of our comfort zone, without fear, we are more likely to start to feel our true selves, the person we know we are deep inside. The one who doesn't run and hide. The one who knows God and knows that this is enough to ride out any storm safely. Let's give ourselves this gift this week.
3. Week Three Diet To-Do
1. Continue to choose fresh, whole food to balance your body.
2. What does sweetness mean to you? When do you crave sweets? Do you resist what comes up in life, and fail to meet it as it meets you?
3. When you have a craving for sweets, take a moment to be still, breathe, and seek the truth of what is really going on.
4. Interrupt your habitual pattern and ask yourself honestly what is causing it. Did you get bad news. Trying to numb out?
5. This is a study in the art of staying...you won't die if you don't have that chocolate bar. Stay and breathe.
6. Craving for salt is different than sweet cravings. We crave sweets for energy and comfort. We crave salt for minerals and grounding. If you crave salt, incorporate more mineral-rich food such as fish, seafood and green leafy vegetables into your diet to bring you into balance.

3. Week Three Equanimity Meditation:
"The greatest challenge to our equinimity is our reactivity."

"A calm, equanimous mind does not react to circumstances or sensations around it and cn turn a poison of distraction and aversion into nectar for growth."

Meditation To-Do Week Three:
1. 15 minutes twice a day.
2. Set intention to sit with strong determination.
3. Simply and gently notice resistance to meditate, desire to stop or get up.
4. Notice the urge to fidget, move your posture, scratch an itch.
5. Resolve not to give in to these feelings.
6. Stay present, stay conscious, just STAY.

A Path With Heart by Jack Kornfield

"A Path with Heart", by Jack Kornfield, and master Baptiste teacher Elizabeth Huntsman. This compassionately written book was given to me this weekend. I also had the good fortune of attending a Baptiste workshop at Salt Pond Yoga by Elizabeth Huntsman. They weaved together beautifully. They both speak about courage and strength. "Things will come up," as Elizabeth said, and Kornfield's compasssionate writing speaks to our hearts about accepting these emotions and letting go. "Only as a (spiritual) warrior can one withstand the path of knowledge. A warrior cannot complain or regret anything. His life is an endless challenge and challenges cannot possibly be good or bad. Challenges are simply challenges. The basic difference between an ordinary man and a warrior is that a warrior takes everything as a challenge, while an ordinary man takes everything as a blessing or a curse." Kornfield, quoting from "Tales of Power." Kornfield on meditation: "What is your relationship to unusual and altered states in meditation? As you read about these experiences notice which ones touch you, notice where you are attracted or what reminds you of past experiences. How do you meet such experiences when they arise? Are you attached and proud of them? Do you keep trying to repeat them as a mark of your progress or success? Have you gotten stuck trying to make them return over and over again? How much wisdom have you brought to them? Are they a source of entanglement or a source of freedom for you? Do you sense them as a beneficial healing, or are they frightening? Just as you can misuse these states through attachment, you can also misuse them by avoiding them and trying to stop them. If this is the case, how could your meditation deepen if you opened up? Let yourself sense the gifts they can bring, gifts of inspiration, new perspectives, insight, healing, or extraordinary faith. Be as aware of what perspective and teaching you follow, for guidance in these matters. If you feel a wise perspective is lacking, where could you find it? How could you best honor these realms and use them to your benefit?"

See you at this weeks Monday Meeting- we will spend a bit more time on food and your health- Bre, Liz and I posted some info below. I do not think we will keep the Tues meetings up- there were only two last Tuesday. The following Monday Dave will be back with more on meditation- we will see what insights he brings back with him fromt he mountains of Peru.
I had a cool experience in my meditation today.... I realized for me, the sweetness comes at that one instant when you realize you are inside... it feels so clean and expansive. Joan

Cooking Classes

Oct 11 (this thursday) and Nov 8 there are Whole Foods Cooking Classes being offered through ATM. These classes are very aligned with our 40 day program and are sure to inspire.

For more info click here. If you mention to the ATM front desk you are a 40 dayer they will take $10 off for each class.

How is it going with letting go of processed foods and eating more whole foods? How many of you have tried some whole grains- millet, barley, brown rice, quinoa? What challenges are you having?

Week one was presence... being aware of what you were eating and taking a minute to ask, "do I want this? how does it make me feel?" Week two is vitality... it is time to reclaim our birth right to be vital people... ask, " is this food alive? will it really nourish me and offer me vitality?" This is the path to wellness!!

Some Quick Ideas for Lunch or Dinner

Think Rueben! Smoked tofu or pan fried tempeh with some Russian dressing and sauerkraut -grilled with a touch of cheese often hits the spot! Quesadillas take all of 5 minutes to broil on each side and the possibility for stuffings are unlimited.
Pasta Pasta everywhere! Remember to use good quality pastas- pasta salads- add beans, seafood, or chicken for protein, some tasty hearty greens- - grate a carrot and add your favorite dressing.
Pasta Primavera-a great way to clean out the fridge- start with lots of garlic and sauté all your veggies throw in some fresh or whole canned tomatoes- salt -basil and maybe capers if your feeling brave-wa la!
Oriental Pasta cook up some udon or soba noodles while making a simple broth with a piece of kombu and some soy sauce or miso- throw in some cubed tofu and watercress or scallions an serve over noodles- a staple in Japan!
Burritos- you can make them and freeze them- there are the traditional ones- beans and cheese or branch out to the world of Wraps! Wraps can handle it all- grains, beans, cooked or raw veggies -top with dressing or salsa.Fajita Night- this is a favorite at my house- bowls of refried beans, chicken, sautéed onions, chopped veggies and cheese and warm burrito wrappers are put out for everyone to create. Eat more whole grains!
We all need to eat more whole grains- so cook a batch of brown rice, barley, millet….. on Sunday and use it all week in salads, soups, burgers, wraps, you can even cream it for a breakfast cereal. Grain Salads - rice, roasted red peppers, currants, scallions, and roasted chopped almonds with a orange/olive oil dressing (add touch of chili powder!) yum.. and then there is taboolah a middle eastern salad with bulgar, parsley, scallions, tomatoes, mint and lots of lemon- (use the finest bulgar you can find)…be brave- be creative- there is no missing with grain salads and they travel well for lunch on the go.
Grain Burgers - all you have to do is go down to Crazy Burgers in Narragansett to be inspired to create your own burger- (but I do haved some of his recipes for the not so brave. A simple one I make with left over grain is to add roasted sunflower seeds, sautéed minced onion and celery ( if I am in a hurry I don’t even sauté) some soy sauce and make patties- dip them in cornmeal and pan fry. Once you cook the grain burgers you can freeze them and pop them in the toaster oven anytime.
Soup’s On! Soup is the way to go-they are power packed easily digestible. They are a great way to use grains- substitute barley or millet for pasta in any soup. Here is a quickie- put a bag of split peas, cut 2 carrots, 2 stalks of celery, 2 cloves of garlic and a piece of kombu- simmer for 35 minutes and flavor with salt, soy sauce or miso- my kids prefer this blended.I think the trick is to keep inspired- so read through the cookbooks and magazines- especially from other countries- they have this ‘quick and good for you’ thing down. Find friends who enjoy good food- it is important not do this alone. And most of all enjoy every bit!

Yummy Immune Support Cereal

I began making this recipe about 10 years ago. As soon as the days cool off I crave warm, filling foods. Make the recipe and keep it in the fridge. Take out what you want and cook as you would regular hot cereal. There is enough here to last a month! THIS IS WORTH THE EFFORT-I PROMISE!
This is intended to strengthen the immune system. Modify ingredients for your personal dietary needs and desires.

Rolled Oats or Rye Flakes 4 cups
Oat Bran 2 cups
Dried Fruit (raisins, currents, apricots... 1/2 cup
Seeds (sunflower, pumpkin, sesame...) 1 cup
Raw Unsalted Almonds 1 cup
Lecithin Granules 1 cup
Flax Seeds (ground) 1 cup
Milk Thistle Seeds (ground) 1 cup

1. Grind ingredients specified; mix all ingredients together. STORE IS SEALED CONTAINER IN REFRIGERATOR.
2. The night before you can take out the amount you wish to serve for breakfast (1/2 to 1 cup) and add a little water to soak overnight. I usually skip this step.
3. Cook like oatmeal or eat as cold cereal.

key: This information was provided with the recipe from Dr. Tara Nelson, Naturopathic Doctor
Lecithin: emulsifies fat...keeps cholesterol soluble...prevents and dissolves stones...contains choline, necessary for brain and nerve function.
Flax Seeds: Richest source of Omega 3 fatty acid...decreases blood pressure and cholesterol levels, inflammation, water retention
Milk Thistle Seeds: regenerates new liver cells and is a potent antioxidant.

What to do about week 2 food and beyond

Hello 40 Day students,
Thank you for welcoming me into your group. My goal is to provide you with simplified and attainable food ideas while doing the 40 Days program. Eating healthy does take a commitment, but the benefits are wonderful. I encourage you to familiarize yourself with places to buy fresh, vibrant foods. Choose colorful fruits and veggies. Experiment with whole grains. Mix it up and have fun! Eating well is meant to be enjoyable and delicious.

WEB
www.wholefoods.com
www.eatingwell.com
www.drweil.com
www.farmfreshri.org (eating seasonally/locally)

BOOKS
Kripalu Cookbook by Atma JoAnn Levitt
The Healthy Kitchen by Dr. Weil and Rosie Daley (available in All That Matters store)
Feeding the Whole Family by Cynthia Lair

Most of these recipes in these suggested resources are vegetarian, but can easily incorporated some chicken, fish or other protein source.

ROASTED KALE
1 bunch kale
olive oil
sea salt
Preheat oven to 450. Wash the kale and strip leaves off stalks. Dry well. Tear into small pieces. Toss in a bowl with a bit of olive oil until lightly coated (maybe 1 tbsp). Spread out on baking sheet and sprinkle with sea salt. Cook for 5 minutes, stir, then cook for another 2-4 minutes, watching carefully so as not to burn. It should be a bit crispy. Enjoy!

SIMPLE QUINOA
1 cup quinoa (keen-wah)
2 cups water
A pinch of sea salt
Rinse quinoa, put in pot, add water and bring to a boil. Simmer covered for 18 minutes or until the ringlets have loosened from the grain. It will have a yummy taste! Great hot or cold!

Seasoning ideas:
tamari, toasted sesame oil and lime juice
salad dressings, like Italian or balsamic
Add-ins:
fresh steamed or sauteed veggies
salad greens and fixings
fresh herbs
pumpkin seeds


PS. I can be reached through bretindall@gmail.com or www.bretindall.com

Be well,
Bre

Lavender oil for meditation

Put a drop of lavender oil on each of your palms and rub your palms together and breathe. It has a calming effect and is a lovely thing to do before meditation. You must all be feeling strong and healthy from practicing every day . First we should congratulate ourselves and secondly take a hot bath with 2 cups of epsom salt for 20 minutes .It works wonders for me and I thought I would share it with you. You will feel great and it will help alleviate natural muscle sorenenss .I am making sure I am either drinking an electrolyte drink with potassium or having a banana or a smoothie with a banana a day.

The 5:45 AM experience

Getting up for the 5:45 AM yoga classes was hard for me.

The anxiety would begin the night before. I would dread it. I would try and think of excuses on how to get out of it. I would wake up at 2 AM and panic, “Is it time yet?” I would worry that I wouldn’t get enough sleep. I would begin the suffering the night before! Then in class, I would tell myself, “This sucks, this sucks, this sucks.”

I realized that my anticipation was blocking presence. I was not available to reality as long as I insisted on my own version of it. A Course in Miracles says that judgment blinds us. That is what was happening to me. I was judging the future and blind to what was real. All I could see was my version, my prediction. I was going to war against reality. My victory in this “war” was being “right.” The early morning class did suck and I did feel terrible. And my reward for being “right” was suffering. Somehow I realized that this was not a good “victory.” There must be another way of seeing this.

I have found a new way of seeing this: presence. I doubt and question my anticipation. The night before, I say to myself, “Right now I am safe in bed. There is nothing I need to do or worry about right now.” No anticipation, no dread, no suffering.

When the alarm goes off, rather than tell myself how badly I feel, I try to feel what is really there to be felt. I become aware of the impersonal biological process of shifting from sleeping to awakening. I can feel my eyesight checking in and turning on, my balance, my muscles. I can feel the remnants of sleepiness fading. I appreciate the reality of the transition. This turns out to be a peaceful experience compared to me insisting on how bad I feel and how early it is.

Now, when I am tempted to be drawn into words about how early it is and how tired I feel, instead I look to what is really there. It is dawning on me that reality cannot ever hurt me. It is only me insisting on my own version of reality that hurts, leaving me with bizarre "victories" or broken expectations.

Now, whenever I feel anxiety, I try to get present. Even the slightest anxiety means that somewhere along the way I am not getting "my way" in this moment. I am demanding that "my version" of reality be respected. When I get present to this, I see in myself a petulant child throwing a temper tantrum. The anxiety is laughed away.