Meditation

With the arrival of the Autumnal Equinox comes the longing for a return to productivity. While we welcome the whimsical nature of summer, in the end, we crave a sense of order to our days. We feel better when we are working towards a goal. There is no better time to introduce a new routine that will complement your healthy lifestyle.

Meditation is a great way to round out your physical yoga practice. It has been said that Buddhist monks practiced asana in order to prepare the body for sitting during long periods of meditation.  The benefits of meditation are endless. By taking a few moments to sit quietly, look inward and invite stillness, we can feel negative emotions such as hatred, jealousy, and envy dissolve. Quieting the mind helps us to see the true nature of things-namely that the way to happiness is by making others happy. This is basic karma.

Meditation gives us a feeling of connectedness to all beings. It opens our hearts and makes us more compassionate. If your goal as a yoga practitioner is to reach enlightenment-not just to get a good stretch, meditation is the key.

While adopting a meditation practice may sound daunting at first, it will get easier with consistency. Here are a few tips to guide you....

Meditate at the same time everyday- early morning is best-before your day begins and definitely before your morning coffee.

Sit comfortably- preferably on a cushion. Make sure the temperature is the room is just right.

Check your posture- Sit up nice and tall. Lengthen from the base of the spine. Feel grounded through the hips. Shoulders relaxed. Heart open.

Close your eyes and breathe - focus on the sound of your breath flowing in and out through the nostrils.

Mantra-If the sound of your breath is not enough to quiet your mind, repeat a mantra such as Om.

Intention- You may focus on an intention such as making a loved one happy.

Remember it is not about not thinking. Thoughts will come. Try not to cling to them. Let them go. Most importantly, be patient with yourself. A meditation practice takes time, but it will come-with consistency.  

- Maria

Map 2 Fitness Certified Yoga Instructor

Natural Remedies to Help Prevent the Common Cold

With the change of seasons comes a change of leaf colors and a change of air temperature.  Our days are suddenly shorter and our schedules are somehow busier...for whatever reason, with the change of seasons, we usually have a lower immunity toward the common cold.

If you feel a cold coming on, reach for the fresh garlic cloves to mix into a meal or purchase a garlic tablet that you can take with your daily supplements.  With the many antibacterial properties in fresh garlic, it is difficult for a cold or virus to linger in your body.

If you juice, adding a clove of garlic is a great way to get a daily dose without having to deal with the powerful flavor.  Garlic seems to work best in vegetable based juices as opposed to fruit or citrus.

If you've already contracted a cold virus, in addition to drinking a lot of fresh juice (with garlic!), you should up your intake of vitamin c, zinc, and water, in addition to getting rest.

For a great cold remedy juice, try lemons, citrus fruits, and carrots. Add some herbs known for their antioxidant properties such as: Astragalus, Cayenne Pepper, Echinacea, Elderflowers or Elderberries, *Garlic*, Ginger, Licorice, and Peppermint.

   Immunity Boost Juicing     

          Vitamin C Splash

Blend:  2 oranges  1 grapefruit  1 lime and 1/2 cup of cranberries      

      Hidden Grlic Power Potion

Blend:  3 carrots   6 spinach leave   1 garlic clove   half a lemon   a pinch of cayenne