Welcome to the inaugural issue of my monthly newsletter.  I was slow to join Facebook... still not on Twitter, I've never blogged, and I text using full sentences with words (OMG).  But I felt a need to connect and share.  Through this newsletter I'll pass along tips on yoga and ayurveda, seasonal recipes, personal musings and whatever is happening in the moment.  I'm happy you're here... please read on and ENJOY!

Happy Summer Solstice

Ayurveda Tips

 Summertime is Pitta Season when we are in close relationship with the elements of fire and water.   When Pitta becomes aggravated we may experience anger, irritability and impatience.  We may become sensitive to heat, develop skin rashes, heartburn, acne, and insomnia.  To balance Pitta in the summertime, follow the ayurvedic advice , "like increases like and opposites balance".

To keep Pitta from flaring up this summer, consider these tips:

• Eat cooling, sweet, bitter and astringent foods like cucumber, watermelon, coconut, sweet fruits and green vegetables.   Try adding fennel, watercress and endive to your salads.
• Try to avoid tomatoes and spinach (I know it's difficult, but both of these favorites aggravate Pitta)
• Reduce intake of dairy and meat
• Avoid spicy food and cut back on salt
• Never skip a meal (Pitta types become like grumpy bears when they're hungry!)
• Exercise during the cool hours of the morning
• If you exercise during the heat of the day, reduce the intensity, be non-competitive and make sure you spend time in a long, slow cool-down
• Drink cool water infused with mint, cucumber and cilantro
• Keep a spray bottle of rose, sandalwood or lavender water nearby at all times for a cool, refreshing spritz
•  

Pranayama

Sheetali is a refreshing, cooling breath that can be done anytime you are feeling overheated and need to cool down your body and mind.  It's very simple to do. 

Sit in any comfortable position.  Stick out your tongue and roll up the sides so that it makes the shape of a tube.  Inhale as you draw in your breath as if you are bringing in air through a straw.  You should hear the sound of wind rushing in and feel a cool sensation on the tongue and roof of your mouth.   When your inhalation is complete, close your lips and gently exhale through your nose.  Repeat until you feel cool and refreshed.

Note: "sheetali"is a Sanskrit word from the root sheet which means 'cold'.  Sheetal means 'that which is calm, passionless and soothing'.

Yoga Asana

Viparita Karani (legs up the wall)

I love this simple, restorative asana.  It is a very gentle inversion that is great for calming, cooling and rejuvenating.  You'll need a bolster, pillows, or thickly folded blanket that will support your hips.

Begin by placing the bolster on the floor a few inches away from the wall.  (After you try the pose a few times you'll determine the most comfortable distance for you.)  Sit on the bolster sideways with the right side of your hip touching the wall.  Gently swoop your legs up the wall as you softly lower your shoulders and head down to the floor.  Use your elbows for support and scootch your hips toward the wall so that the bolster is supporting your buttocks, sacrum and lower back and your sit bones slightly dip down into the space between the bolster and the wall.

Close your eyes, extend your arms, palms up.  Relax your neck and chin.  If your cervical spine feels compressed, you may want to roll up a small hand towel and support the back of your neck. 

Relax in this asana for up to 20 minutes.

For a quick variation, you may lie on your bed with your head toward the foot of the bed, pillows under your hips and your legs propped up on the headboard.

Radiant Heart Meditation

Sit quietly in any comfortable position with your eyes closed.  Allow your legs to feel heavy and grounded.  If you are sitting in a chair, keep your feet securely on the floor and feel your buttocks balanced evenly.  Feel your tailbone becoming heavy and at the same time become aware of a sensation of lightness at the crown of your head.  Breathe comfortably and naturally.

Direct your attention to the area of your heart.  Imagine your breath beginning in the center of your heart.  You may want to imagine a color or peaceful image in the center of your heart.  As you inhale slowly, imagine your breath coming in from all directions into your heart.  As you exhale slowly, send your breath out in all directions from the centerpoint of your heart.  Continue this in an even, slow and steady pace.

As you become more relaxed and comfortable, you may pause, retaining the breath  in as you complete your inhalation.  As you smoothly exhale all of your breath out, you may pause after all of your breath has traveled outward.   Imagine your breath drawing deeper and deeper into the core of your heart as you inhale and pause, and sending your breath farther and farther away into the distance as you exhale and pause.

As your meditation feels complete, begin to breathe normally and naturally then very slowly open your eyes.  Sit quietly as you become fully aware of your body, and your physical surroundings.  Notice any changes or sensations that you may be feeling. Stretch and move your body, and smile.

Happy Birthday Dad

Today is Raymond William Garland's Birthday!  He was born on the Summer Solstice... a day of perfect alignment and balance.  Perhaps that explains in part why in my whole life, I have rarely ever seen my dad lose his temper.  He remains steady, calm and peaceful despite what seemingly chaotic events may be swirling around him.  I am eternally grateful to him for teaching me a profound love of nature, the value of solitude, and for teaching me to find deep love and compassion for every living thing.  I love you Dad!