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Discover Integrate Empower Together

Discover Integrate Empower Together Discover Integrate Empower Together Discover Integrate Empower Together

For Balanced Health

For Balanced HealthFor Balanced Health

Love For Others Begins With Self

Learning about yourself is an act of self-love

Thank you for joining me the past four weeks in the How to Achieve Healthy Digestion course and week four of the Discover Your CALM with Breath and Meditation.  I have truly enjoyed our time together and the expanded awareness we have shared.   I look forward to future engagement. In the meantime, may you continue to nurture affection and appreciation of yourself using this recipe as a guide.

While you are here, why not subscribe.

Let's stay connected. Subscribing to this site keeps us in touch. My newsletters and blog posts are informative and supportive of lifelong expanded awareness. Sign up to receive emails about the Perfect Health Lifestyle Program, events and Balanced Health blog. Sometimes your mail sorter sends subscription emails to one's junk or spam folder. Please check there for your subscription confirmation and lost emails from us.

Assessing Hunger

Learn to tune in to your hunger cues then eat with awareness

Learning about yourself through expanded awareness is the foundation of this platform.  Learning about how hungry you are before you consciously choose to eat is empowering.  Paying attention to eating supports your healthy digestion. Dr. Susan Albers is an expert on mindful eating. Many years ago I heard her speak and have supported her efforts through the purchase of her handouts. I am excited to share them with you as we conclude our How to Achieve Healthy Digestion Program. 

Download PDF for personal use

Eating Mindfully

eat with awareness

We create our life in the NOW. Let's practice to eat in the NOW to support our efforts for healthy digestion. 

Download PDF for personal use

Bodymind Eating

Engaging the Whole Body when eating

Learning to engage our whole body and all of our senses when eating enlivens the practice of eating mindfully and is an act of self-love.  Enjoy the excitement and renewal of eating by engaging in the practice with your whole self. 

Download PDF for personal use

Building Blocks for Healthy Digestion

The Foundation of Healthy Digestion is Awareness

Activate the Parasympathetic Nervous system to calm

Activate the Parasympathetic Nervous system to calm

Text list of ten mealtime actions to expand your awareness, which is the foundational block.

Add these ten actions to your daily lifestyle to support your journey towards healthy digestion. 

Activate the Parasympathetic Nervous system to calm

Activate the Parasympathetic Nervous system to calm

Activate the Parasympathetic Nervous system to calm

Text: Engage the parasympathetic nervous system: open twist pose, legs up, breathwork & journaling.

See the photo gallery below for How to twist and legs up. Practice one or both twenty minutes prior to eating.  Recall the breathwork practiced in class and practice one for 8 rounds to calm or cool yourself once seated at the table.  Use your journal to let go of your day like a reporter without judgment, commentary or analysis, if you find the events of your day difficult to let go. 

Eat in moderation

Practice Gratitude

Practice Gratitude

Moderation quote with images of salmon, lemon & thyme sprigs, pears, & blueberries.

Moderation is the third building block for healthy digestion. 

1. Plate your food on a 9 inch or smaller plate. Leave a one inch border on your plate for visual appeal.

2. Eat less than two cupped handfuls of food at one time.

3. Breathe, and eat slowly.

4. Chew your food until its unrecognizable, then swallow it. 

5. Moderate your food choices by eating a variety of colors and textures.

6. Moderate your frequency of eating and consider this timeline: Breakfast by 8:30 AM, Lunch between 10 and 2PM. Make lunch your largest meal of the day. Eat dinner by 7PM. Make dinner a smaller meal or soup rich with vegetables. 

NOTE:

Some biological constitutions or doshas with a lot of air and wind benefit from a light 4PM snack. 

Practice Gratitude

Practice Gratitude

Practice Gratitude

Appreciation graphic with text of a gratitude prayer.

The final building block for healthy digestion is appreciation. Engage in a gratitude meditation of silence prior to taking that first bite. Plate your food, sit at the table then practice appreciation. Give gratitude to all the hands engaged in bringing this nourishment to you. Be genuine and thoughtful. Include yourself as the food preparer, procurer and or provider. Thank the Earth, Sun, Air, Water and Space: the elements of all life and the food we eat. Be grateful for all the food on your plate. 

How to "Supine Twist" for Healthy Digestion

Woman rests on back, straight legs and arms at side. Breathe x 4: Inhale 4 counts exhale 5 counts
Woman with knees pulled up to chest.
3 images of woman on back with knees to chest rocking from left to right sides.
Woman on back knees to check rocking forward and backwards.
Woman rests on back, straight legs and arms at "t".
Woman on back, arms in "t" with right knee bent as right thigh is perpendicular to hips.
Woman on back, arms to "t", Right heel to left knee, twist from pelvis, head turns to right.
Woman on back, arms to "t", right knee bent with right thigh perpendicular to hips.
Woman rests on back with arms stretched into lower case "t" legs long. Beginning of supine twist.
Woman on back, arms to "t", bent left knee with thigh perpendicular to hip.
Woman on back, arms to t, twist right, left heel to right knee with right leg long. Look left.
Woman on back, arms to t, twist right, left heel to right knee with right leg long. Look left.
Woman on back with arms at sides. Breathe for four rounds.
Woman on side with head on left bent arm and knees stacked and slightly bent.
Woman lifting self from floor using forearms for support softly rotating towards a seated position.
Woman sitting upright with crisscrossed legs arms resting on thighs.

How to "Legs Up" for Healthy Digestion

Woman resting on back with legs lifted at right angle to floor feet flexed arms at her side.

Legs Up to the Sky

Text graphic reads, " Or try legs up using the wall for support".
Woman resting on back with legs bent as if walking hips towards wall.
Woman resting on side the stacked bent knees.
Woman resting on back with legs resting up the wall. Breathe for 8 rounds
Woman resting on back with legs extended and arm at her side.
Woman sitting upright with crisscrossed legs arms resting on thighs.

For breath is life, and if you breathe well you will live long on Earth.

A Sanskrit Proverb

Conscious Breathing Techniques

Text describing instructions for practicing the complete belly breath

Benefits of a conscious breathing practice:  

  • Reduced anxiety and depression 
  • Lower/stabilized blood pressure 
  • Increased energy Levels
  • Muscle relaxation 
  • Decreased feelings of stress and being overwhelmed 

Text on how to practice resonance breath aka coherence breath with image of woman in red glasses.

Breathe through the nose as described on the graphic. 


Resonance breath balances our mindbody system. 

 

Decreases anxiety and depression

Improves sleep

Strengthens immune function

Reduces inflammation

Increases resilience

This practice is recommended for all biological constitutions or doshas.

Picture of text describing how to practice nadi shodhana breath also known as unilateral breath.

  

Every 1.5 to 3 hours the openness of your nostrils change; thus, allowing one nostril to dominate over the other. Discover your more open nostril by gently closing your left nostril and breathing. Then the right nostril. Which one seems more open. Begin this breath on the more open side. 


Breathe through the nose for both your inhale and exhale 

Image of text describing how to practice box breath.

If desired, let the belly expand into the hands for a count of four; then hold your breath for four. Exhale, letting the belly gently draw in to a count of four. Then rest for four counts before repeating this rhythm. Repeat this pattern for another four times, about 2 minutes. As we have discussed, you can count backwards silently and slowly: Four…..Three…..Two….One….. Or repeat silently four tho

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Image of text describing how to practice ujjayi breath aka victorious breath.

The Ujjayi breath, also known as victorious breath, is a gentle and rhythmic breath that produces a pleasant, soothing sound, similar to the sound of ocean waves.


This breath is known to energize, calm, and cool the body-mind.


When consciously and mindfully practiced for five to ten full rounds each day, you will notice it releases feelings of irritation or frustration.


Ujjayi also creates a stabiliz

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Image of text describing how to practice sitali breath, a cooling breath.

Sitali Breath

  • Effective to use when the body or mind feels overheated
  • Lowers the body’s temperature
  • Calms the nervous system
  • Settles the mind
  • Because of its cooling effect, it is especially beneficial for the Pitta dosha

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