The Winter Solstice: Return to light

Let’s unite in brilliant darkness and celebrate the return to light!

The meaning of Solstice

According to its Latin roots, the word Solstice means “sun standing still,” and for millennia the Winter Solstice has been celebrated around the world – acknowledging the shortest day of the year as a return to light. The Solar New Year marks the end of a cycle as the Earth begins her return to innocence – the rebirth that is Spring. 

A time for reflection

Pre-Christian Scandinavian Yule, Iranian Shab-e Yalda, the Roman Empire’s Sol Invictus celebration, the Pagan festival Saturnalia, ancient Egypt’s January 6th and Christianity’s Feast of the Epiphany all honored sun gods or winter’s arrival – eventually metamorphosing into Christmas, the return of the sun, or “son.” 

In all of the celebrations revering time, darkness and protection, there is also a simple yet profound observation of the stillness between the end of one cycle and the beginning of the next. This is a time to reflect and assimilate all of the wisdom, thoughts and feelings that have been cultivated in the dark, and bring them into the light.

An astronomical event

The most ancient civilisations knew that the sun’s path across the sky, the length of the days and the location of the sunrise and sunset all shifted throughout the seasons. To follow the sun’s annual journey, mysterious monuments, including Stonehenge, in England, and Machu Piccu, in Peru, were built.

Today, with access to the vantage point of space, we know that the Solstice is an astronomical event caused by Earth’s twirling dance through the universe. 

Her elliptical orbit around the sun is not a perfect circle, and when we’re closest to the sun (in early January) our world moves fastest. Right now we are moving faster than our average speed of about 18.5 miles per second (30 kilometers per second).

As Earth orbits tilted on her axis rather than upright, the Northern and Southern Hemispheres trade places in receiving the sun’s most direct light and warmth. Summer and winter are caused by the tilt of the Earth.

Astrological meanings

Winter begins as the Sun moves into the Saturn-ruled, tropical zodiac sign Capricorn. Saturn rules aspects of the Earth that feel predictable, steady and grounded in reality. It offers slowness, the wisdom that comes with time and clues about our life’s purpose.

In an elevated expression, Saturn sets clear boundaries and strong commitments. Its detrimental side may be judgmental or cold. Capricorn is known for its pragmatic ambition and discipline, but watch out for stoic pessimism.

This year, there is a great conjunction of Saturn and Jupiter – a constellation that last occurred 400 years ago! This rare encounter, called The Christmas Star, lights our way into a new era.

Setting intentions

This cycle is a perfect time to realign with our goals and ideals in preparation for the year ahead.

By clarifying and setting intentions during this significant solar standstill, we receive the support of ambitious earth sign Capricorn’s persistent energy and Saturn’s responsibile maturity. Both remind us to dream big whilst keeping our grand visions rooted in reality.

Contemplating and refining intentions leads us to our path and illuminates our way along it – from the faded past, through the darkness of winter, toward the bright future.

A Winter Solstice ritual

Activate your intentions for the new year by turning inward and awakening your inner fire with this Solstice ritual:

Create a cozy meditation nest — dim lighting and candles, soft blankets and pillows, ambient music… Brew your favourite tea or cacao… Light some sage or incense, or put a few drops of earthy sandalwood in your diffuser… Gather paper and a pen… Settle in and…

• Connect to the energy of the Earth. With your eyes closed, visualize roots growing from the soles of your feet, your tailbone, or whichever parts of you are connected to the ground. Down to the center of the Earth around which you wind your roots and your awareness. You’re pulled a bit tighter into your seat. Breathe deeply and allow your body to relax and experience the sensation of being completely supported by the Earth upon which you sit.

• Reminisce about the past year, allowing memories to surface effortlessly. Write down all that arose which you’d like to bid farewell to or let go.

• Burn the paper, to symbolize those energies being transmuted into creative passion for your adventures to come.

• Visualize the year ahead, dreaming up everything you’d like to manifest. Write down all of your hopes for the coming year. Add, “this or something better,” as the Universe often has more magnificent plans than we could possibly imagine.

• Fold this paper and bury it, to represent the seeds of these intentions being planted in your future path. And then release, be patient, these seeds need time and space to sprout.

A Winter Solstice Prayer 

– by Edward Hayes

In the heart of every person on this Earth
burns the spark of luminous goodness;
in no heart is there total darkness.

May we who have celebrated this winter solstice,
by our lives and service, by our prayers and love,
call forth from one another the light and the love
that is hidden in every heart.

Ignite your fire

Synchronise your breath to strong, intuitive movement with this dynamic, core-powered yoga class to amplify your practice.

Sahasrara or Crown chakra

Sahasrara, the most common Sanskrit name for the Crown chakra, means ‘thousand-petaled.’

This energy centre controls our connection to spirit, and our sense of universal consciousness, wisdom, unity and self-knowledge. Association with the colour violet reflects the Crown chakra’s link to spirituality and enlightenment.

The Crown chakra stores energies amassed through kind thoughts and actions, faith, meditation and prayer. Here we are able to transcend the material world and commune with the divine. Sahasrara is aligned to seek an intimate relationship with the universe.

Key elements of the Crown chakra

• Sahasrara: Thousand petals

• Element: The element associated with Sahasrara chakra is thought.

• Physical Body: The crown chakra is located at the top of the head, or slightly above – like a crown, radiating upward. Its location means it is closely linked to the brain and the nervous system. Sahasrara is associated primarily with the pituitary gland, secondarily with the pineal and the hypothalamus. The hypothalamus and pituitary gland work together to regulate the endocrine system (all of the body’s biological processes). Energetically, the seventh chakra has a connection with the first chakra – they are bookends of the chakra system.

• Emotional Body: Devotion, inspiration, prophetic thought, mystical connections and transcendental ideas come from the Crown chakra. Extraordinary dreams may be messages from your Crown chakra…

• Mental Body: When working with the Crown chakra, we divert our attention from ourselves to the world around us. Questions may arise like: How am I connected to the world? How can I gain clarity about my place in the world? How can I better serve the world?

Signs of imbalance

As we’ve learned in previous chakra articles (see below), stress in any layer of the body (physical, mental, emotional and energetic) can cause you to slow down, stagnate or completely go into overdrive. An imbalanced Sahasrara chakra may manifest as confusion, distraction, lack of focus, feeling disconnected from the body or world, or hyper spiritualization (too much meditation!).

Checklist for the Crown chakra

• Connect! The more people who connect with the power of this chakra, the greater the shift of our collective consciousness towards a holistic understanding of health, biodiversity and humanity as a whole.

• Discover the power within. Understanding that we are responsible for what we create – in turn learn to act, think and speak with love and wisdom – helps us to become happier, healthier and less reactive.

• Learn from obstacles and illusions. Seek meaning from physical and emotional obstacles but let them go once they’ve served their purpose or taught their lesson.

How to balance your Crown chakra

Balancing the Crown chakra may help you feel more ease. Mentally, the ability to situate yourself in the world around you brings relaxation and clear-headedness. Increased synergy between the physical and mental allows a deeper connection with the spiritual realm. There are things you can do on and off the mat to strike an equilibrium.

Yoga poses for Sahasrara chakra.

Balance this energy centre with these targeted yoga poses:

• Supported Headstand (Salamba Sirsasana)

• Plough (Halasana)

• Supported Shoulderstand (Salamba Sarvangasana)

• Lotus (Padmasana)

• Seated Forward Bend (Paschimottanasana)

• Reclining Bound Angle (Supta Baddha Konasana)

Chantra mantras or sound vibrations

Om is the Kundalini bija mantra. Chanting OM (pronounced AUM), works on the vibrational frequency of the Crown chakra. Use the breath – breathe in and as you breathe out vibrate the sound OM. This mantra is very powerful and signifies the essence of the ultimate reality.
Mudra for the seventh chakra: The Mudra of a Thousand Petals 

In a comfortable seated position, sit up tall. Touch the tips of your index fingers and thumbs together to form a pyramid shape. Allow the other fingers to extend upward, keeping them straight. Raise this mudra to about 6 inches above the top of your head.

Thought is the quality of the Crown chakra

Discover the infinite within, and know that it is one with all outside of your. Working with the top of the head through asana is a beautiful step to help clear the Crown chakra. When we work on the body, tightness and stagnation can come to the surface. If we can find the patience and the wisdom to sit with it and watch it without judgment, we can start to understand the deeper lessons, meanings and connections of everything that arises and then consciously let it go. As a result, we find freedom. Within the Crown Chakra, this means the freedom to deeply connect with all.

Meditation for Sahasrara chakra

Violet is the colour for this chakra. Try visualising it during your relaxation or meditation – perhaps as a glowing halo just above your head. With your eyes closed, imagine the radiance. Let it pulse with the breath, awareness rising up into a column of light, shining back down into you. Draw it in through your crown, to fill your entire body and the space surrounding you, rise back out through the crown, encasing yourself in a sparkling violet spotlight… As you meditate on your crown, visualizing your breath as a beautiful column of violet light – chant the sound OM to connect with all that exists inside and outside of you.

Yoga Tips for Winter

Nothing can be compared to the feeling of snuggling in a blanket on a chilly winter morning. Waking up lazily to a cup of hot coffee, sipping it while enjoying the mist outside the window, or chewing on nuts and dates in the evenings. Winter brings with it all these luxuries and more. However, it is also involuntarily accompanied by dry skin, chapped lips, body ache, cold, cough, viral infections, and joint pains. Not to forget a general dull and gloomy feeling, which is an unsolicited gift of the weather outside.

Yoga can be your additional protective cover this winter, providing you warmth and the strength to fight common infections. We bring you a few yoga remedies that can help you fully enjoy the spirit of the season.

1. Keep Warm

However tempting may be the idea of sleeping in, try not to avoid your daily yoga time. It will help you keep warm and also prevent those regular aches and stiffness in joints. Start your day with a few rounds of Surya Namaskar and follow them up with some warm-up exercises. Also, include Sukshma Vyayam in your practice. This can help prevent rigidity in joints, a common occurrence in winter, especially among the elderly.

2. Keep the Bug At Bay

Come winter and behind it follow cold, cough, viral fever and the like. Regular yoga practice helps strengthen body immunity so that you can keep the bacteria at bay. Practicing pranayamas (breathing exercises) helps clear chest congestion, which is so common during winter, and also helps boost immunity. The best for the season is Surya Bhedana (Right Nostril Breathing). Kapal Bhati Pranayama (Skull Shining Breathing Technique) also heats up the body and is good to practice in winter. Also, try Jal Neti, an ancient yogic technique taught at Sri Sri Yoga Level 2 Program, to fight common allergies this winter.

3. Fight the Blues

The dull, gloomy weather outside automatically casts its shadow on us and for no reason, we tend to feel low and lethargic. Make some time to meditate this season. It works like an instant mood changer and you can see the difference for yourself! It’s a good idea to sit with your eyes closed for a few minutes as you end your daily yoga practice (after asanas and pranayamas). It is an ideal start to the day, preparing you to face the day with a strength and smile.

4. Indulge But Burn It Out

Winter just seems to give an excuse to gorge on countless delicacies – both sweet and savory. However, don’t let it become an excuse to put on weight this winter. Eat whatever you like but make sure to sweat it out with some active yoga asanas (postures) and stretches that help reduce weight while toning the internal organs as well.

Practice these asanas to improve your immunity this season:

• Paschimottanasana

• Trikonasana

• Bhujangasana

• Sarvangasana

• Shalabhasana

• Dhanurasana

Diet and Lifestyle Tips For A Healthy Winter

• People with a predominant Kapha body constitution should take particular care during winter as kapha imbalance is pretty common in the form of cold and cough. Ginger tea works best for kapha people. Also, lessen the intake of grains.

• Because of the cold outside, the body is instinctively in a contracted mode. Frequent body massage with oil that suits your skin type helps release contraction in the muscles.

• Treat yourself to aromatherapy and light some eucalyptus oil in the room. It aids breathing and helps release any congestion in the throat or chest area.

• According to Ayurveda, napping during the day in winter should be avoided. Also, avoid sleeping in for long hours as that promotes sluggishness in the body. Ensure an adequate sleep of 6-8 hours at night. As you get ready to sleep, gargle with warm water, and add a pinch of turmeric powder and salt, everyday or every alternate day.

• Make sure you get your daily dose of sunlight by engaging in some outdoor activity such as gardening, early morning or late evening sun gazing, walking, etc.

• Food preparations that contain milk, butter, sugarcane juice, and ghee (clarified butter) are recommended during this season. It is good to include warm soups, stewed vegetables, cooked rice and oatmeal in your diet. These foods provide soothing warmth to the system.

• Nuts such as almonds, cashews, walnuts and pistachios (taken sparingly) make a good diet supplement in the cold weather. Dates, figs, spinach and green leafy vegetables are also ideal.

• Herbal supplements such as Chyavanprash and Dasamoola Rasayan are particularly recommended in the winter season as they help fight cold in the body.

Exploring Your Solar Plexus Chakra

You may have come across the seven chakras;  maybe it was in yoga class, or during a meditation course. However, you might not know exactly what they are or how to work productively with your chakras. Chakras are energy centers in the subtle body that distribute the flow of prana or energy throughout your body. Starting at the base of the spine and working up to the crown of your head, these chakras influence your emotional and physical health.

Understanding the role and purpose of each chakra is a crucial first step in balancing your chakras and establishing a harmonious flow of energy. All of the seven chakras are interconnected; balancing one chakra will create change in the others. If you are lacking control in your life or struggling with self-confidence, turn your attention and become acquainted with your solar plexus chakra.

The Solar Plexus Chakra

Located in the upper abdomen two inches above the navel, the solar plexus chakra or manipura is the third of your seven chakras. The Sanskrit name translates to “shining gem,” a fitting name for this chakra. This chakra is the core of your personality and identity. When balanced, this chakra allows your authentic self to shine brightly.

The solar plexus chakra is located above the navel and extends up to the sternum. This forms your deepest connections with willpower, self-discipline, and self-esteem. The solar plexus chakra embodies your unlimited potential to transform thought or inertia into action.

The solar plexus chakra is the source of your personal power and confidence. This enables you to discover who you truly are and let your authenticity flourish. A balanced solar plexus chakra gives you the ability to overcome fear, master your thoughts, and make conscious choices.

The solar plexus chakra helps grow your confidence and vitality. This empowers you to follow your true path and create the life you want. When balanced, the solar plexus chakra allows you to seize your personal power, develop your authentic self, and take responsibility for your life.

Key Characteristics of the Solar Plexus Chakra

• Identity — As the core of your personality and identity, the solar plexus chakra allows you to bloom into your authentic self and discover who you truly are.

• Personal Power — The solar plexus chakra is the source of your personal power. This empowers you to take control of your thoughts, emotions, and actions.  

• Willpower — Working with your personal power, your solar plexus chakra gives you the willpower and self-discipline to get things done.

• Confidence — The solar plexus chakra is responsible for your self-esteem and how you view yourself. It also gives you the confidence to make decisions and feel self-assured.

• Intention & Action — Your solar plexus chakra gives you the power to transform your thought into action.

Solar Plexus Chakra Imbalance

The chakra system distributes the flow of prana or energy throughout your subtle body. Stress, illness, emotional upset, or conflict all can cause blockages or imbalances in your chakra system. All of the seven chakras are interconnected; when one chakra experiences a blockage or imbalance, it affects all the others. This disruption of energy can cause your mind, body, and spirit to suffer.

When the solar plexus chakra is imbalanced, it can bring a lack of control in your life as well as a loss of identity. Suppose you are working towards becoming a leader, improving your self-esteem, or trying to discover your authentic self. In that case, it is important that you open and balance your solar plexus chakra.

Underactive Solar Plexus Chakra

When a chakra is underactive, it means that it is experiencing a blockage or is not distributing the flow of energy, which can affect your overall well-being.

When your solar plexus chakra is underactive, you may be experiencing a sense of lack of control and purpose in life. When the solar plexus chakra becomes blocked, it often leads to emotional problems, ranging from feeling powerless to self-doubting.

How to recognize if your solar plexus chakra is underactive

• Lack of Confidence

• Low Self-Esteem

• Indecisive

• Helplessness

• Lack of Purpose

Overactive Solar Plexus Chakra

When a chakra is overactive, it means that it is distributing too much energy. It is working in overdrive and bringing imbalance to the chakra. When your solar chakra is overactive, it affects your overall well-being.

Too much of anything is never good for you. When your solar plexus chakra is overactive, you may be experiencing issues such as desiring control over others and judging too harshly. When the solar plexus chakra is overwhelmed with energy, it can overstimulate your system. You may feel especially critical and stubborn.

Signs of an overactive solar plexus chakra

• Desire for control

• Overly Critical

• Excessive Stubbornness

• Anger and Aggression

• Judgmental

How to Balance the Solar Plexus Chakra

Chakra balancing is the process of restoring the harmonious and balanced flow of prana or energy throughout the body. Your chakras are in constant fluctuation. Practicing chakra balancing and aligning is a regular and sometimes daily activity to explore. But how do you balance your solar plexus chakra?

There are many different ways to restore balance to your chakras. What works for you might not work for another. Make sure you find a way that works for you. Listen to your body and find the way that makes you comfortable.

Ways to Balance Your Solar Plexus Chakra

• Try new things

• Spend time in the sun

• Yoga for Solar Plexus Chakra

• Meditation for Solar Plexus Chakra

• Solar Plexus affirmations

• Aromatherapy for Solar Plexus Chakra

• Solar Plexus crystals

New Experiences

The solar plexus chakra is responsible for helping you discover your authentic self and find your true purpose in life. Getting outside of your comfort zone and experiencing new hobbies, cultures, and ideas can help open and bring balance to your solar plexus chakra.

Get Outside 

The solar plexus chakra is highly influenced by the element of fire. Getting outside on sunny days can help open and restore balance to your third chakra. Taking a walk, meditating, or simply sunbathing can allow your solar plexus energy to flow.

Yoga for Solar Plexus Chakra 

 Physical activity can be stimulating for your solar plexus chakra; yoga can particularly helpful in bringing balance to your solar plexus chakra. Yoga positions that focus on core strength are ideal for the solar plexus chakra. Below are yoga positions and movements that will help connect you to the energy of the solar plexus chakra.

• Full Boat Pose | Paripurna Navasana

• Firefly Pose | Tittibhasana

• Bharadvaja’s Twist | Bharadvajasana I

• Sun Salutations | Surya Namaskar

• Bow Pose | Dhanurasana

Mediation for Solar Plexus Chakra 

Meditation plays an important role in restoring balance to your chakras. Chakra meditation techniques are similar to traditional meditation techniques but focus on a specific area of the body. Below is a simple meditation technique to help aid in balancing your solar plexus chakra.

1. Sit with your shoulders back and spine straight. Relax your muscles as you close your eyes and breathe deeply. Inhale through your nose and exhale through the mouth.

2. Focus your attention on the location of your solar plexus chakra: your abdomen, a few inches above the navel.

3. Since the solar plexus chakra is tied to the color yellow, imagine a yellow glow above your navel, slowly expanding to the bottom of your rib cage and making the whole area warm and relaxed. Rest in this sensation for 3-5 minutes.

4. When you are ready, slowly open your eyes. You may follow with positive affirmations.

Solar Plexus Chakra Affirmations 

Affirmations are a positive way to heal negative programming that can be embedded in your subtle body. When balancing your solar plexus chakra, practice saying these phrases to yourself:

• I love and accept my house

• I am authentic

• I feel my own powers

• I am free to choose in any situation

• I direct my own life

Aromatherapy for Solar Plexus Chakra 

Aromatherapy can be a powerful and simple tool for opening and balancing your solar plexus chakra. Use essential oils with balancing aromas that promote feelings of confidence, courage, and motivation. Our Solar Plexus Chakra Essential Oil Blend is designed to aid in balancing and opening your solar plexus chakra. Apply our Solar Plexus Chakra Blend to your abdomen, two inches above the navel.

Solar Plexus Crystals 

 Each chakra is influenced by unique stones and their energetic properties. The solar plexus chakra is highly influenced by tiger’s eye. When balancing your solar plexus chakra, meditate with tiger’s eye or carry the stone with you to let the energetic properties help restore balance to the chakra. Our Roll-On Solar Plexus Chakra Essential Oil Blend has a tiger’s eye rollerball to aid in balancing your solar plexus chakra.

A Beginner’s Guide to Ayurvedic Diet

If you’ve ever felt like you need a little more balance in your life, Ayurvedic practices might help. Ayurveda is an ancient and all-inclusive medical system rooted in prevention and achieving more balance mentally, physically, and spiritually. While there’s a lot that goes into Ayurvedic living, gaining a better understanding of the history, Ayurveda body types (aka, Doshas), and the Ayurvedic diet is a great place to start. Up ahead, we tap an Ayurvedic specialist to learn more about a beginner-friendly approach to Ayurveda, including what the different Dosha types are and how to follow an Ayurvedic diet.

Ayurveda is an ancient science and preventative healthcare tradition that originated in India 2,000-5,000 years ago. According to Silcox, the traditions were originally passed on orally, so it’s difficult to trace exactly when it was first practiced. And, like many Indigenous medical systems, Ayurveda is a combination of different cultural healthcare practices. “We have evidence that Ayurveda-practicing Indians were sharing insights with the Chinese, Greeks, Egyptians, and even Europeans,” Silcox explains. “So, in this light, we can think of Ayurveda as a global medicine and philosophy of life that enables us to connect with nature and the holistic system of our entire body, mind, and emotional complex,” she adds. 

Silcox says that Ayurveda as a medical practice is different from conventional medicine practices we are familiar with in Western cultures because, “it sees the entire body, mind, and emotional experience as an intricate web of interdependency.” Additionally, Ayurvedic medicine is rooted in the understanding that, “all diseases have their origin in the digestive system and stress,” says Silcox. This means that sleep, diet, and energy maintenance are the primary forms of maintaining health in Ayurveda. 

Another key facet of Ayurvedic medicine is spirituality, as Silcox says it’s considered a spiritual system. “The meaning of the word ‘health’ in Ayurveda is svastha, which means ‘being situated in your true self’ rather than the various personas and ego complexes that many of us live from,” Silcox explains. 

WHAT ARE THE AYURVEDIC DOSHA TYPES? 

In Ayurvedic medicine, people are divided up into three specific mind-body types that are ruled by certain elements called Doshas. The three Ayurvedic Doshas are Vata, Pitta, and Kapha. “We can understand Vata as the principle of air, or movement and degeneration in the body,” says Silcox. “Pitta is fire, or the metabolic processes in the body, and Kapha is earth and water, or the stabilizing and building functions in the body,” she adds. “In this way, every single cell in your body is made up of movement, metabolic activity, structure, and function.” 

We are technically made up of all three Ayurvedic Doshas, however, Silcox says we all tend to express one specific type of Dosha over the other. “The importance of the Doshas cannot be underestimated,” says Silcox. “We not only want to understand our own mind and body type and the qualities that make us unique, but we can also [want to] understand the entire world through the lens of these Doshas,” she adds, noting how geography, seasons, time of day, and all life experiences have Dosha qualities, too. 

To determine which Dosha you express the most, you can visit with an Ayurveda practitioner for an evaluation, or take an online Dosha quiz, which asks you questions about your bone structure, skin, favorite climate type, body temperature, sleep, mind, learning habits, and more.

VATA DOSHA

As Silcox mentioned, the Vata Dosha is connected to the air element. In fact, the word Vata means “wind” in Sanskrit. Some qualities of a Vata Dosha include cold, dry, and light. Those who express more Vata are typically active, creative, and have bubbly personalities with more slender body types. These are the types of people who are great at multi-tasking, quick learners, and kind-hearted. 

KAPHA DOSHA

The Kapha Dosha is connected to earth and water and its characteristics include stability, softness, and cold. Those who express more Kapha typically have a body type that is strong and curvaceous, and they might have trouble with weight management. These are the types of people who are empathetic, wise, patient, caring, and a good support system for anyone and everyone in their lives. 

PITTA DOSHA

The Pitta Dosha is all about the fire element and is connected to the summertime, as it’s a hot and sticky season—just like Pitta. Those who express more Pitta have a muscular body type and tend to be on the athletic side of the spectrum. They’re great at goal-setting, competitive, and determined, and they also tend to be quick learners, success-driven, and tenacious. 

HOW TO EAT AN AYURVEDIC DIET FOR YOUR DOSHA TYPE

Ayurveda looks at all aspects of human life (down to oral care!) to optimize health. That means diet is a major part of Ayurvedic medicine. The Ayurveda diet is all about bringing balance to the body through foods that harness different types of energy to promote overall well-being—and the Doshas play a big part in the methodology. To follow the Ayurvedic diet, look at your specific body type —or your most expressed Dosha—to determine which types of foods will harmonize and balance your health. But, in addition to that, there are some overall general practices to consider, too. 

“The best Ayurvedic diet is one that incorporates local and seasonal foods that are Indigenous to the land that you live on,” says Silcox. “Fresh fruits and vegetables, high-quality fats like ghee, olive and coconut oil, nuts, seeds, meats of high-quality, whole grains, and beans, as well as the appropriate spices and cooking methodologies to make food as digestible and easy on your body as possible are all important elements of eating Ayurvedically,” she adds. 

Once you know what your Dosha type is, you can look at different foods through the Ayurvedic lens to determine what will balance your system. “We want to make sure that if we have a lot of air in our systems [aka, the Vata Dosha], we aren’t eating foods that exacerbate more air like dry toast, popcorn, raw foods, salads, or granola bars,” Silcox explains. In a similar light, if you express more Pitta with fire in your system, you want to “avoid foods that are inflammatory.” And, those with more Kapha or water and earth elements, want to make sure to avoid foods that are “heavy and damp like cheese, wheat, and meat.”

Some of the key benefits of the Ayurvedic diet include the promotion of eating whole foods, eating seasonally, and being mindful about the types of foods that make you feel less grounded or more sluggish, depending on your Dosha type. Additionally, the Ayurvedic diet focuses on digestion and cooking methods that are rooted in optimizing digestion. 

THE TAKEAWAY 

If you’re looking to adopt a healthy lifestyle that feels holistic and all-encompassing, incorporating Ayurvedic practices into your wellness routine may have some benefits. Because the natural system of medicine looks at all aspects of life to optimize health and includes many practices that are considered beneficial—such as eating whole foods and moving the body through meditative exercises like yoga—adopting Ayurvedic methods and principles can help you establish healthy practices in an effective and habitual way. 

How Meditation Can Help You Through the Winter

In the cold, dark days of winter, many of us may wake up later, leave our houses less, and struggle to stay motivated. These months are likely to feel longer and more stressful than sunnier seasons, which is why prioritising mental health and turning to meditation for its mood-boosting benefits may help.

“Meditation provides an island of sanity in an otherwise chaotic and tumultuous reality,” says Tal Ben-Shahar, PhD, co-founder and chief learning officer of the Happiness Studies Academy.

Meditation has many known health benefits. Mental health and meditation experts share more about the best ways to use this tool to get through the difficult winter months.

Practice Mindfulness Meditation

While there are many techniques worth trying, mindfulness meditation is highly recommended for decreasing worried thoughts, improving mood, and stress management. Best of all, you can use this technique at any time throughout your day. 

Dr. Ben-Shahar explains the four leading guidelines of mindfulness meditation and how they can help you in your daily practice. 

• Allow the mind to rest on a single object. The object can be anything: a physical posture, a bodily sensation, a word, a visual cue, a sound, or even another person. When we rest our mind on an object without trying to change it, without criticising it—just observing it with friendly curiosity—we begin to see clearly.

• Return to focus. Mindfulness doesn’t require ongoing concentration. Our mind inevitably wanders and when we catch this happening, we should bring our focus back to whatever our object of meditation happens to be.

• Breathe slowly, gently, and deeply. While this applies to most meditation practices, though not all, breath is often the foundation of a practice. Deep, slow, and gentle breaths open us up to positive change.

• Practice non-judgement acceptance. The key when you meditate is to rid yourself of expectations. There are no expectations to be calm or joyful or focused. When meditating, give yourself permission to be human. By assuming the light and gentle quality of a calm breath, life can become easier.

“Whether you managed to focus for 20 minutes straight, or caught your mind wandering often and immediately, or were constantly distracted for 15 minutes—it doesn’t matter,” says Dr. Ben-Shahar. “There is no good or bad meditation, there is only meditation.”

Meditate Often for More Benefits

Like writing, running, or cooking, meditation is a skill that should be practiced. The more you practice, the more you improve. But be aware that over-practicing can lead to burnout. 

Meditation is meant to ground you where you are, bringing you back to the present and allowing you to recognise all of the senses that surround you. If you’re new to meditation, start slowly and know that short meditation sessions offer just as many benefits as long ones.

Chris Lemig, CHT, contributor to Choosing Therapy, recommends meditating in short, manageable sessions over a long period of time, starting with just five minutes every morning. Gradually, as it becomes a habit, you can add time and even increase the number of sessions you do each day.

“Ten minutes a day, or even three minutes once in a while, can go a long way in resetting our nervous system,” says Dr. Ben-Shahar. 

Build a Sustainable Practice

Meditation can be practiced anytime, anywhere, but everyone’s practice looks different. What works for someone else may not work for you, so if you’re new to meditation, listen to your body and be patient with yourself. 

If you’re starting a meditation practice or looking to improve your current practice, these suggestions may help.

• Listen deliberately. Meditation is present-moment awareness, so we can simply focus on the sounds around us. Rather than perceiving them as distractions, we can perceive them as the object of meditation itself, says Dr. Ben-Shahar.

• Sit in silence. Paul Greene, PhD, director of the Manhattan Center for Cognitive-Behavioral Therapy, recommends meditating at a time when you won't be disturbed. It's understandable to want some stress relief when things are chaotic at home, but he believes that's not the right time to meditate. Wait until things are quiet and you know you'll be left alone for a while.

• Focus on your breath. The key to meditation, and lowering stress levels, is the breath. Dr. Ben-Shahar recommends taking slow, gentle, and quiet inhalations and exhalations, ideally through the nose and all the way down to the belly.

• Avoid over-meditating. Meditation is beneficial, but doing too much of anything can be problematic. By meditating for just 10 minutes per day, Dr. Ben-Shahar says you can change the structure of your brain, ultimately supporting your overall well-being.

• Try guided meditation. There are dozens of free meditation videos or recordings online. You can also download an app such as Headspace, Calm, or Sattva. These can be helpful when starting out, says Dr. Greene, but you’ll benefit more from meditating alone.

While meditation can help lower stress levels, Dr. Ben-Shahar says it’s important to realise that stress, in and of itself, is not a problem. Stress can actually help us become stronger, more resilient, and healthier. We just need to incorporate recovery time.

“Think about stressing our muscles in the gym,” Dr. Ben-Shahar says. Doing so makes them stronger. But when there is no recovery, we get injured. Recovery is necessary for gaining benefits, he explains, and meditation provides the recovery we need.

While there’s no one-size-fits-all approach to meditation, you’ll gain the most from a consistent practice. Even if your mind shifts away from your chosen focus or your time gets cut short, you can still enjoy the benefits of meditation. 

Be mindful of how you’re feeling this winter. If you’re building a healthy meditation practice but still experiencing heightened levels of stress and anxiety, consider additional methods of self-care such as individual or group therapy. Meditation should be used as a mental health tool, but know it’s not the only one available to you.