If you find it challenging to focus this time of year, it’s not your fault. Combine the enticements of summertime fun, the tendency to get overheated and dehydrated, and our natural penchant for doing many things at once, and you have a recipe for concentration deficit. This lack of focus makes us less productive and is also a leading source of anxiety.

One primary way to minimize the effects of all our multi-tasking is to set aside some time during the day to unplug from social media and outside inputs altogether. But I want to give you an additional strategy to subvert the effects of all of that multitasking. I want to give you a tool to train your mind to focus better, attend, and be present in an easy and meaningful way.

If you think you are exempt, try this test: The next time you sit down to eat, challenge yourself to be mindful of each and every bite. You will soon discover that even when you think you are doing only one thing—in this instance, eating—you may also be listening to music, chatting, reading, or checking email. So strategy number one is to practice mindful eating once in a while, if not once a day. Even just for a few bites, concentrate only on eating!

Truly training the mind may require a more targeted practice, so I want to offer you two techniques. Think of these together as a reframe, a chance to retrain yourself and increase your ability to concentrate, focus in the moment, and, ultimately, remain focused effortlessly. Scientific studies show that meditative practices like these actually develop parts of the brain used in concentration and focus. It’s like a fitness regimen for the mind: You are building the ability to get present and stay present, training yourself to let go of thoughts as they pop up (and they will always pop up!) and become more immune to distractions overall.

This first technique is simple and requires just minutes a day: Count breathing cycles. Inhale, exhale, one. Inhale, exhale, two. Inhale, exhale, three. And so on. You may be able to get only as far as two or three at first. But with practice, you will improve, and so will your ability to concentrate. Do what you can, and when a thought interrupts, go back to one.

The second technique is this guided meditation. Together we work up to 10 breathing cycles.

What a relief it is to learn that you can control your mind. You don’t have to pay attention to every little idea that pops up or detail of the world around you. For a few delicious moments, you can sit quietly and just notice. When you can be mindful in the present moment at will, your ability to concentrate naturally increases.

Do one or both of these practices daily as a gift of mind-training to yourself. Then get out there and take advantage of all the season has to offer!

Related: 7 Realistic Ways to Approach Mindful Eating

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Cultivating feelings of love for yourself and love for others is a wonderful thing. We could all use a little more heart—or let’s call it empathy—not only for those around us but also, perhaps most importantly, for ourselves. By this I mean finding ways to accept what is, observe yourself, and make changes that you decide will serve you as you move through the world. It’s an easy equation: By focusing on yourself first, cultivating a mindfully open and empathic heart, you will find you have love to spare for those around you. As the writer Anne Lamott says, “If you want loving feelings, do loving things.”

Most traditions and cultures, whether ancient or modern, Eastern or Western, talk about the spiritual dimension of the heart and its role in experiencing the power of love, willpower, and inner wisdom. When we linger too long with fear, doubt, grief, and hopelessness in our heart, we undermine our capacity for love and we have officially entered a negative feedback loop.

In this guided meditation for love and kindness, I offer a way to access feelings of love and being loved, and a way to establish a positive loop over time. Don’t worry if it takes awhile to really develop these feelings. Just keep doing it, using your imagination. It involves accessing a memory of a time when you had the feeling of loving or being loved, being cared for or caring deeply for someone else. Just that. None of the backstory or after effects, just the simple feeling of love, however you can call it up in your memory.

Related: How Love and Meditation Are Intertwined

So practice this easy meditation regularly and shine a light around your whole body, especially the area of the physical heart. Open yourself up to a more positive loop. There is no way to be happy all the time or live in a permanent state of joy, nor should we try. We benefit from being open to observing the ways in which we have both negative and positive feelings. The next step is to understand that failures of empathy are human and necessary. The next yet is to reach for the light since as humans, this is a more satisfying way to live our lives. It certainly helps us bond, heal, let go, and be more in sync with those around us.

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Going green is so good for you, and we’re not just talking about spinach smoothies. Studies show that being in nature can improve memory, promote sharper thinking, enhance the ability to focus, and improve mood as well as immune function. Living in a city is no excuse. You can find patches anywhere and everywhere. Make it a habit to get fresh air at least twice a day to soothe your mind and restore mental energy. Listen to this guided meditation as you head out for a stroll, no matter where you live.

1. Urbanites, Hit the Streets

City life is most challenging when it comes to connecting with the rhythms of nature. Circadian rhythms can easily get screwed up by all night dining options, street lights, honking horns outside your window, etc. What is less clear is how to get your fix of nature effectively and mindfully. Commit to finding ways to be outside, breathing fresh air, and connecting to the essential rhythm of the place. It may be a rhythm syncopated by car horns and more concrete than green pastures, but it is still possible to find the beauty in all of it.

On a concrete jungle walk, determine that you will stop at every light and look around at the architecture of the buildings. Look up at the sky. Notice how many trees line that block or planters, or not. Take a few deep, relaxing breaths, drop the shoulders, feel the weight of yourself on the sidewalk, and carry on. Make your way to a riverside or park, and sit there for at least five minutes to enjoy quiet contemplation.

With open eyes, make an effort to soften the gaze so that you are taking in the scene almost in peripheral vision. No major focus or intensity of attention. Just breathe and notice how it all feels. You will likely notice patterns of movement, sound, and smell. You can feel your seat on the bench or in the grass. Breath and notice the rhythm of life carrying on around you.

2. Mountain Folks, Take a Hike

Set out on your hike with a sense of self. Stand still and tall before you start. Feel your feet grounding, your head rising, and your breath filling your lungs. Listen to the sounds of nature around you. What can you hear, smell, taste? Take a final deliberate deep breath and head off.

If you have a companion, make an agreement that while you might talk as you walk, each time you stop, you will do so in silence. You will stop. Inhale and sweep the arms overhead and exhale, letting the arms trace a graceful arc around your body. Inhale and exhale two more times like this. Then stand. Gaze softly at the horizon or lower, unless you are feeling tired, in which case, gaze skyward.

Now watch, listen, smell. Feel your skin and notice the quality of your breath, deep and full. Watch the birds and bees and anything else that attracts your attention. Observe without engaging it. If you start thinking or attaching memories, then acknowledge and let them go easily, returning the focus gently on other aspects of the present experience.

Related: A 5-Minute Walking Meditation for Mind-Body Connection

3. Beach Babes, Find Your Flow

Walk down toward the shore. Feel the sand between your toes, its temperature and texture. Once you find a dry spot near the water, take a comfortable seat. Soften the gaze toward the horizon and let sensation arise and dissipate. Engage with the rhythm of the sea. Notice the smells and the sounds. The rhythm of the waves, the undulation of the water. See the movements of tiny birds along the shore, or hear the wail of the wind. Inhale and exhale in a gentle rhythm so quiet that you hardly notice where your body touches the air around you. Just be a gentle observer and when thoughts or memories or desires or to-do lists arise, redirect the mind to the ever-moving water, the soothing sounds in the air and your own breath…even the sounds of your blood flowing through your body.

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One of the greatest tricks that has really helped me live a happier, healthier life is establishing a rhythm to the day. This allows me to sustain just the right amount of energy needed to get me through my daily tasks without feeling depleted. Staying evenly energized isn’t just good for your productivity, but also your health: Ayurveda teaches that if you overheat or have too little energy, you are prone to a host of systemic problems including attention and memory issues, bad temper, a low immune system, restlessness or interrupted sleep.

In Ayurveda, we understand the world as a place regulated by natural rhythms and laws. We each have a distinct, easily accessed, innate ability to cultivate our minds and bodies to subvert negativity and aim for the positive. Our systems appreciate regularity, and reward you for routine. Set yourself with a healthy mental and physical hygiene program and you’ll find yourself more productive, less stressed and anxious, better rested, and with a stronger immune system.

Here are three strategies to prepare yourself for balanced success. Use these morning, afternoon and evening meditation tools, which are all much more effective than coffee or chocolate, to tackle your to-dos with vitality.

1. Rev up your engine and set yourself on a clear course.

Bodies in motion tend to stay in motion. First thing in the morning, when your eyes open to the sunlight, take a few deep belly breaths. Then do a quick survey of your system: Are you feeling sluggish or ready to seize the day? If sluggish, take a few more vigorous breaths, massage your scalp, and rotate wrists and ankles before getting out of bed. If you’re up for it, roll out of bed and do a few simple rotations of all joints, including the hips to lubricate them and get the blood and lymph flowing.

Once you’re standing, and if appropriate, do a few forward bends, hands on hips, then stand and reach for the sky. Repeat three times. Execute three graceful side bends—right, left, right, left—to open up the side waist. Lean against the bathroom sink and alternately stretch your calves. If you are into body brushing, now’s the time for it, followed by some body balm or lotion applied smoothly along the long bones and in circular motions over the joints.

Next, try setting an intention for the day. An intention is formed by the heart and mind, a solemn vow or determination, that is meant to harness the will and your focus in harmony with the mind and body. Look at yourself in the mirror and ask what you want to accomplish today. Is it something specific at work or does it relate to your behavior or a relationship? Focus on what it is and decide on at least one good, simple way to address it. Make it practical and doable. If nothing comes to mind or you find yourself settling on negative thoughts, try reframing it. Instead of “this is hard, I can’t do it,’ tell yourself, “this may be difficult, but let’s see how I do with it today!”

Related: A Nighttime Meditation for Setting Intentions

2. Avoid the afternoon slump without reaching for caffeine or sugar.

By mid-afternoon, no matter how effectively you’ve primed your physical and mental self that morning, many of us have stopped breathing deeply. We get tired and sluggish. We are getting less oxygen to the brain and nervous system. We have allowed our shoulders to get tense and hips to tighten. The logical solution may be to grab a coffee or candy bar. Don’t do it! Instead, follow this standing meditation (the complete guided meditation is in the above featured video) to get naturally reinvigorated in five minutes. The practice is simple: 30 seconds of deep, slow breathing followed by 30 seconds of quickened breaths accompanied by physical movement.

3. Unwind, detach, and sleep well.

By the end of the day, our shoulders may have tensed up all over again. A to-do list of things unaccomplished has likely built up. Sleep hygiene basics give us some snooze-happier tricks based on the idea that to sleep well, the mind and nervous system need a reset. Dim the lights as the evening goes on. Turn off electronics. Drink some sleepy-time tea to ease into a relaxed state. Gentle stretches may help set the mood by your bedside. Practice Alternate Nostril Breathing, followed by a few long, deep breaths.

Once complete, take out your journal or a piece of paper and make a list of any lingering thoughts or to-do’s. You can refer to your morning intention(s) here. Now, the priority is calm, worry-free sleep. This is a great time to sow the seeds for something positive that you would like to ponder in your dream. Be creative, but practical. Lay a thought or two in your mind that may feel like a resolution or a desire you can cultivate in your sleep. Now dream on.

Related: Sleep Better Tonight with This 90-Second Workout

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Creativity 101: The act of living is an art, according to Ayurveda, and the art of life is in the practices that cultivate wellness. It just so happens that the best practices for this are linked to greater creativity, which, in itself, contributes to greater happiness.

Studies show one must be creative, generative, positive, engaged, present, and mindful to optimize overall health, good immune function and more. Doing creative things is also a proven mood enhancer, however, what this looks like can be different for each of us. What remains the same is the mindset that allows for creative impulses to flow. We all need to partake in practices that involve unrestricted observation as opposed to restrictive repetition. We need to start training our minds to notice everything from inner sensations to mood to feelings as well as smells and tastes in the present moment, keeping the attention flexible and unrestricted.

Related: Finding Your Story Through Poetic Meditation

When you have taught yourself to be more open to experience, you will increase your creative impulses because creativity thrives in a mind that is open, receptive, flexible and non-judgmental. The undeniable truth is that acts of creativity—be they poetry writing, pottery, painting, writing, creative problem solving at work or openly, empathically resolving an argument—are keys to increased happiness and satisfaction. At the very least, states of creative thinking are known to improve memory, reduce rigid thought-processes and encourage flexibility all around.

In many respects, creativity is the art of being open to what is. Here are four basics to think about incorporating into mediation or life, in general, without judgement or expectation:

1. Act with awareness and attention.

Even for a few short minutes, engage with undivided, un-opinionated attention.

2. Observe everything around you.

Notice internal phenomena, like bodily sensations, emotions, memories, thoughts and external ones like sights, sounds, smells, touch.

3. Notice, but don’t overthink it.

Observe without analyzing, and experience your surroundings without processing it judgmentally.

4. Accept the situation.

Start turning away from “I can control and change this or that” to “It is what it is.” From “I cannot do this, it’s too hard” to “This may be difficult, but let’s just see what I can do with it today.” Laugh or shake your head, but don’t evaluate the present moment experience.

You can be serious and still take yourself lightly. Negativity has a deleterious effect on creativity, closing the mind, while judgement-free, mind-wandering optimism makes for the freedom of thoughts, which is so essential to creativity.

Ready to get your creative juices flowing? Train the mind to attend, observe, notice, and accept without too much focus or analysis to the phenomena that passes your mind’s eye without judgement, without distraction. I have found that a short meditation practice, like this one (listen to the video above!), primes the pump for regular sessions of creative work.

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When bears hibernate, their metabolisms slow to about 25 percent of their normal, active rates for some, reports one study, which may explain why they wake up so rested and ready for spring. We, humans, can’t quiet our metabolisms the same way, nor do we want to, but we can nourish every aspect of ourselves (mentally, emotionally, and physically) so that we, too, can feel incredibly relaxed, present, and rejuvenated without hitting snooze all winter-long.

Cold weather can be exhilarating, but the lack of strong, consistent natural light and warmth can easily get you down, making you feel as grey as the clouds, uninspired, and vulnerable to illness. Wintertime invites a pace that is slower than the other seasons, reminding us that it is the best time to rest, recover, reflect, and plan for spring and beyond.

In the science of life, known as Ayurveda, we think of mid- to late- winter as a kapha (earth and water) season characterized by cold, damp and heavy qualities. When balanced, kapha qualities offer stability, lubrication, vigor, immunity, and strength. When out of whack, however, these same qualities can turn negative, contributing to sluggishness both physically and emotionally. A build-up of mucus can result in bronchial issues, colds, weight gain, and, overall, negativity and depression.

Ayurvedic principles say it is important to take advantage of the natural instinct to hunker down while keeping positive and bright and the immune system fired up. Here are three ways to make the most of winter and set a healthy, vibrant tone for a lush and fruitful spring, and rest of the year.

1. Exercise and self-massage daily to maintain all systems go.

Start with a short, yet invigorating, morning practice to lubricate cold joints and keep all systems—from circulatory to lymphatic to nervous—clear and flowing. Focus on grounding and centering even as you get your blood pumping. If you’re into yoga, begin with sun salutations and warrior poses to open the chest, throat, and sinuses. If you’re not a yogi, then go for any simple series of movements that get the blood flowing, such as jumping jacks, pushups, leg lifts, and sit-ups (check out this Essential Bodyweight Workout video!).

Related: Yoga Tutorial: Sūryanamaskāra A

Follow-up your practice or workout with a warm oil self-massage. Use sesame oil, which you can heat up by running hot water over the bottle. Sesame oil has natural warming properties, too. Shower, then trap the warmth by wrapping yourself up in cozy clothes and a blanket. Don’t forget to keep your head warm, too, especially when you go outside!

2. Stock up on these three nourishing nutrients.

Vitamin D
When you don’t have enough daylight hours to absorb the sun’s benefits, which include relaxing the muscles, soothing Seasonal Affective Disorder, and helping the body maintain healthy sleep rhythms, you must turn to vitamin D supplements for extra help. Take these vitamins either alone or in combination with calcium and magnesium.

Ginger Tea
A staple in my winter arsenal, this herbal tea tastes delicious, acts as an anti-inflammatory, aids with digestion, and eases cold symptoms.

Turmeric
This immune-boosting spice can be taken in capsules or as added seasoning in food. A teacher showed me this recipe to keep my kids healthy years ago, and I’ve relied on it ever since.

Recipe for Turmeric Paste

Ingredients
Turmeric powder (organic)
Honey, raw or Manuka
Black pepper

Directions
Combine equal parts of turmeric with honey and a pinch of black pepper (not cayenne). Store the paste in a glass jar. At the first sign of a cold, lick a teaspoonful every couple of hours.

3. Meditate as a tool for introspection.

Tap into an underlying sense of peace that is always present within, but gets drowned out by the busy life and the overactive mind with this easy, deep meditation called Yoga Nidra, or Yogic Sleep. Plant seeds for the future in a calm, rested, less stressed mind. Start by developing an intention for your life and for the practice. Learn to focus your awareness on your breath, bodily sensations, emotions, and thoughts. This is an ideal way to learn to welcome whatever is present without getting caught up in it.

This is the art of conscious relaxation and it is a completely guided restorative practice that you do lying down. It will guide you toward a state of mind that naturally allows you to liberate the tensions, stresses, and anxieties we all hold deep within. In this peaceful, guided relaxation process, the brain waves drop into the theta state, where deep levels of healing take place on the emotional, mental, and physical planes.

Listen to the Just Sit meditation (check out the video above) and feel the benefits that will give you a healthy grounded base from which to greet the demands of spring when it comes around.

The post A 20-Minute Meditation for Yogic Sleep appeared first on Sonima.

All too often, the joys of the season are overshadowed by the nasty rebound effects of hectic schedules and all-around overload, including over-indulgences in rich foods, social and family pressures, more parties and late nights, etc. When combined, it’s a recipe for stress, which we all know to be the enemy of well-being with its hallmarks of depleted energy, undernourished nervous system, sleep disturbance, crankiness, and a weakened immune system.

In Ayurveda, we understand that the mind is very strong and can have good and bad effects over well-being. During this stress-inducing holiday season, mastering the mind is more important than ever to overcome the aforementioned debilitating effects. When faced with these known obstacles, try this fundamental reset tool and four basic tips from the world of Ayurveda to ensure a more vibrant and joyful season.

1. Initiate a mind-body reset.

The primary tool for grace under pressure is breathing. It’s guaranteed to change the mind, nourish the system with oxygen, and switch it all up. It’s quick, simple, and effective. Thirty seconds of fast, deep breathing followed by thirty seconds of slow, deep breathing. Use the video below for a quick and easy tutorial.

A note on breath-work in general: We all do it naturally, but when you learn to control and use it, you have a powerful weapon that can easily help you generate and maintain calm positive feelings, sleep better, and soothe the nervous system for optimal organ function. Your mind will thank you, your skin will glow, and you will think more clearly and move through the day—and all its obstacles—more effectively.

2. Make a plan.

Anticipate the issues that may arise from family tensions to menus, travel plans and gifts, and remove the doubts and anxieties by making a plan. Make a master calendar of dates, gifts to buy, things to get done. Just having a list can bring clarity as to what might not be necessary as well as organizing yourself for better pacing.

3. Stick to your routine.

As much as possible, maintain your regular schedule, planning around events that will disrupt them both physically and mentally. You may have to do less, but make sure that you keep the general exercise, breathing, meditation routines, which are often the first to go, but the most essential for your sanity.

RELATED: Don’t Let Others Push Your Buttons

4. Know your demons and how to neutralize them.

Say “no” to perfection, unrealistic expectations of family and friends, over-scheduling, day-after-day of over-indulgence. And when you do indulge, know that this is part of the fun, and embrace it, but then compensate the next day by, for example, eating super clean and getting extra rest whether by napping, a soothing 20-minute of meditation, or just a walk around the block to clear the head. A simple practice while taking that walk is to remind yourself to be content with whatever comes your way. Gratitude is an amazing elixir.

5. Try this pressure point self-massage.

Squeeze the fleshy part of your hand below the thumb to release stress. Hold for 30 seconds and deliberately think about the one thing causing you the most stress. Take a few deep breaths and, with every exhalation, actively think about letting go of that pesky thought or feeling. Dissolve it and let it leave your mind and body.

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Fall is a beautiful time of year with its vibrant colors and crisp mornings. But the perils of the season, in terms of health and well-being, are real and must not to be ignored. In Ayurveda, we believe autumn is the vata season dominated by cold, dry, and rough conditions.

Vata represents the combination of ether and air, the environment for mobility and movement. When winds blow colder, the leaves—and our surroundings in general—start to dry up in preparation for winter. This time period can contribute to lots of imbalances in the body and the mind that may lead to unpleasant symptoms, including insomnia, anxiety, accumulation of stress, constipation, colds and flu, joint pains and increased seasonal allergies.

Here are four Ayurvedic tips to help you balance the effects of these environmental changes the impact the body, mind and emotions.

1. Eat for the season.

This is always the rule in Ayurveda, but, during this time of year, it is particularly valuable. I remind myself daily to opt for warm, cooked foods whenever possible and avoid crisp, dry ones. The season offers pumpkin, squash, pomegranate, and apples, to name a few, and these are all perfect in warm preparations like stews and soups.

Related: Why You Should Change Your Diet With the Season

2. Go for excellence not perfection.

Look for balance in everything you do from work to relationships to exercise. This translates into seeking excellence instead of perfection. Aim for a smooth flow of exertion where you remain able to breathe long and deeply throughout the day. Choose exercises and practices that help you feel grounded and stabile. For example, if you select yoga, then do it in a fluid, measured, and warming way. Keep your gaze steady and soft at the horizon line and think of slow, rhythmic movements with plenty of twists and counter-twists. Include standing poses, planks, seated twists, poses that build heat while feeling grounded like warriors and chair pose.

3. Use the healing powers of scent.

Essential oils are easy-to-use therapeutic tools. Just let your nose select the scent that you like best and then use it like a little happiness inhaler. Sniff as necessary. This time of year your choices might include patchouli, vetiver, rose geranium, sweet orange, jasmine, and neroli.

4. Breath for health, calmness, and clarity.

A classic technique, called Alternate Nostril Breathing (check out the featured video), is a simple practice with optimal benefits believed to balance the two sides of the brain. Its calming effects on the nervous system are well-documented in Ayurvedic literature. Even just 3 minutes daily will provide results, but the longer you can practice, the better. Twice daily, morning and before bedtime, is ideal.

The post 4 Ways to Stay Healthy Through the Season appeared first on Sonima.

You likely just spent the last three months exercising more, sleeping less, catching rays and, overall, creating a build-up of heat in your body. Add to that the anticipation of re-entry into your hectic life once the summer fun ends, and you have a recipe for system overload that can manifest in physical and emotional symptoms, such as indigestion, skin rashes, acne, low blood sugar, dehydration, insomnia, hot flashes, and irritability.

The life-science of Ayurveda is all about balance and its age-old approach to cooling down is a kind of health insurance, reducing the chances of flare-ups when the frenetic pace of life picks up again. Here are three ways to enjoy the final fiery days of summer without paying the price later in electric or doctors’ bills.

1. Chill the system with cooling foods.

Sip room temperature mint tea or water without ice, which can impede proper digestion. Add cucumber slices and rosewater, which have cooling qualities. Focus on sweet, fresh, fully-ripe late-summer bounty, like berries, cherries, melons (eat alone or leave alone), apples, peaches, pears, plums, and pomegranate—all of which have seasonally appropriate cooling and cleansing qualities. Minimize sour, pungent and spicy foods, like yogurt, citrus, and cayenne pepper, which are heating.

2. Slow and balance the engine.

Self massage morning and/or evening with coconut oil, which has natural cooling properties. Apply the oil in long, sweeping motions toward the heart and in circular motions over the joints, preferably after dry brushing. Practice slow exercise, like gentle flow or restorative yoga, using long, deep breathing patterns and keeping the eyes focused at, or below, the horizon line. Choose pilates and other less strenuous and competitive forms of activity, skipping excessive or extreme exercise on the hottest days to prevent dehydration. If you notice that your are getting overly critical, judgmental, and quick to anger, practice this cooling meditation (the featured video!) and be mindful to avoid confrontational, aggressive, and competitive situations until the feelings subside.

Related: Why a Dehydrated Person Might Not Get Thirsty

3. Try this breathing meditation to cool it.

Specific patterns of conscious breathing are a great way to deliver cooling energy to the mind and deep into the tissues of the body. Here are two ancient practices that may lower your blood pressure and bring relief. Warning: If you suffer from low blood pressure, asthma, bronchitis or constipation, this practice may not be a good choice for you.

Cooling breath: Inhale through closed teeth and open lips. Exhale through the nose. Repeat for a few minutes.

Left nostril breathing: Close off the right nostril with your thumb and breathe gently in and out through the left nostril only. Pause slightly at the inhale and the exhale. Repeat for a few minutes.

The post 3 Ayurvedic Tips to Release Summer Heat appeared first on Sonima.

When you’re anxious—your heart’s pounding and you feel a loss of control—you may be experiencing an imbalance of too much air and space in relation to earth. It’s very common to come up against these sensations when flying. Turbulence or not, being in an airplane means you are literally hurtling through space. This is as ungrounded as you can get. When you’re feeling this way, it’s time to rebalance to feel good and safe again.

The quickest way to regain stability, comfort and calmness is to go for routine, warmth, serenity and nourishment. These are precisely the things that are not typically present on an aircraft cabin or on a trip away from home. These are qualities that need to be built and consciously cultivated in our daily lives. Here are three techniques for making you feel more grounded even when you are not.

1. Find the ground, literally.

Wherever you are, say flying over the Atlantic, plant your feet flat on the floor and your derriere in your seat. Feel your spine rising up as you push against the floor and seat cushion. Be forceful with your overactive mind and tell it to focus on stable things, like your breath (try lengthening the exhale so it is longer than the inhale) and the feeling of the seat and floor beneath you. Identity what your senses are picking up: The hum of the engines. The sounds of your breath. The feeling of your quick pulse and beating heart. Use these to help ground yourself. For an added sense of stability either place you palms down on the tops of your thighs and apply some light pressure or clasp your hands together, palm to palm, and feel the warmth and security of the clasp.

Related: Simple Airplane Stretches for a Long Flight

2. Gently massage your ear.

In Ayurveda, we recognize that there are thousands of touch points called Marma points around the body that can stimulate healing. An easy accessible area is your ears and they are full of these points. Gently massage your ears with your thumb and forefinger. Softly pull down on the lobes, pull out at mid ear, and up at the top. Rub the inner ear surface. Keep at it for 2 to 3 minutes.

3. Try the Sa Ta Na Ma finger press.

Practice pressing your fingers together in the following sequence. Thumb and forefinger, thumb and middle finger, thumb and ring fingers thumb and pinky. Repeat. Use medium pressure as you press the pads of the fingertips together. Do both hands simultaneously. Once you get the hang of the finger pressing, add these mind focusing sounds (follow the guided meditation video above!). Don’t worry about any meaning. It is a classic mantra, or word sequence to elicit calm and soothe the mind. Each sound goes with one press.

SA – thumb and forefinger
TA – thumb and middle
NA – thumb and ring
MA – thumb and pinky

Make sure you are breathing throughout. Find a rhythm. I suggest inhale for one full round and exhale for the next. No need to say the sounds out loud. In your own head is just as effective. If you’re on a crowded airplane, your seatmates will appreciate your silence. They may even get the benefits of your calmness.

Bonus tip for air travel: Keep hydrated and avoid excessively crunchy, dry or cold snack and drinks. And no alcohol! You might try sipping hot water throughout the flight to stay hydrated and warm. Lubricate sinuses with a drop or two of oil (sesame, olive or specially formulate nasya oil) in each nostril.

The post 3 Ways to Ease Anxiety During In-flight Turbulence appeared first on Sonima.

The Ayurvedic approach to health, vitality and clarity begins with daily morning practices that don’t have to take more than a few minutes of your time, but will make a world of difference. Each technique will help harness your body’s own resources to detox after a night’s sleep, diminish stress, stimulate the digestive system, and cultivate the emotional energy needed to face the day ahead with positivity and purpose. You wouldn’t feel ready to leave the house without brushing your teeth, so think of these five basic strategies as a necessary add-on before you step out into the world.

1. Notice and breathe.

Every morning, before you’re fully awake, ask yourself to notice how you are feeling. Rested, stiff, cold, heavy? Identifying the qualities of how you feel helps your mind focus on what your body will need to face the day efficiently and productively. Take a few deep breaths here and imagine that you are filling the lungs like balloons and exhaling all the stale air bringing revitalizing oxygen to the whole system and clearing the old.

2. Stretch and release.

Swing your legs around to the side of the bed and, before standing, increase blood flow to the joints and limbs by circling your ankles, wrists, and head. Gently roll your shoulders, too, and slowly twist side to side. Add a few energizing standing stretches, sun salutations, even jumping jacks, if you’re up for it!

3. Purify to stimulate digestion.

Oil pulling is a technique that cleanses the mouth, gums and teeth. Swish a tablespoon of sesame oil for three minutes. Don’t swallow! Spit it out in the trash to avoid clogging your drains. Scrape your tongue to remove gunky bacteria and give the digestive system a gentle nudge. Use a stainless steel or silver scraper—it’s so satisfying. Brush your teeth as always, then drink hot water with lemon. A cup of this vitamin C helps kick-start the digestive process, promote healthy elimination, and prepare the body for better nutrient assimilation.

Related: Should You Try Tongue Scraping?

4. Brush daily.

Dry brush your body to slough dead skin cells, stimulate lymph flow, and prepare the skin to receive the nourishing oil self-massage. Always brush towards the heart. This little self-massage will promote a healthy glow and kick circulation into high gear. Use coconut oil when the weather is hot and sesame oil when the weather is cooler. Use circular motions over joints and sweeping motions up towards the heart.

5. Just sit.

Take a minute or 10. Establish a gentle rhythm of nourishing vitalizing inhales and cleansing purifying exhales. Then just take a minute or two to notice how your body feels, how your mind feels. Focus you attention on one or two things that you would like to accomplish throughout the day. Anything from staying calm and organized to getting through that to do list. You are the author of your day.

The post 5 Morning Rituals to Help You Rise and Really Shine appeared first on Sonima.

Sleep is your best chance to naturally detoxify the nervous and digestive systems and restore balance. Yet many of us wind up staring at the ceiling wide awake when we crawl into bed.

There are a number of reasons why you may be losing sleep, including asthma, allergies, anxiety, depression, chronic pain, and more. While you should seek medical assistance to get to the root of the problem of insomnia, you can also apply three simple approaches, based on Ayurvedic medicine, to help you transition into that very necessary state of body relaxation and rejuvenation. Try one or all of the below and see how they help you optimize your sleep.

1. Clean the Scene

Eat light, not spicy before bedtime. A glass of warm milk and honey with a pinch of nutmeg and turmeric could help ease your body into relaxation mode. One hour before turning in, start dimming the lights in your environment and turn off electronics. Use your bed for sleeping not watching TV or checking e-mails. Take a whiff of lavender oil or use a diffuser in your bedroom to signal your brain that it’s time to shut down.

2. Give Yourself a Foot Massage

Use your fingers to trace a line down from between your second and third toes, one foot at a time, until you are about a third of the way down the foot. Gently rub this point for a minute or two while breathing deeply. Do both soles. For an even richer massage, warm some sesame oil and rub it into the feet, then slip on cotton socks to prevent staining your sheets.

3. Practice “So Hum” breathing.

So hum is a simple relaxing breathing technique that you can do anywhere, anytime for any duration. Don’t think of it as a phrase, but rather a pleasing sound—an easy way to slip into a rhythmic, meditative state. You might say the words “So” on the inhale and “Hum” on the exhale out loud, or silently in your own head in conjunction with your breathing pattern. After some practice you will want to inhale for a long, deep count of six and exhale for a long, deep count of six pausing ever so slightly at the top and bottom of each inhale and exhale.

While this is a simple technique, what it’s doing internally is very complex. It is activating a sophisticated set of impulses, soothing your autonomic nervous system, which controls the fight or flight response. It also engages the parasympathetic nervous system to give you a relaxed sense of well-being, perfect for entry into slumberland.

Related: A Natural Guide to Overcoming Sleep Issues

The short guided meditation below will help you learn so hum breathing so you can relax and slip into dreamland.

The post 3 Ayurvedic Approaches to Curing Sleeplessness appeared first on Sonima.