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Written by: Melody Tijerina

As the seasons change our bodies sometimes struggle to adapt. Like a fish in water, we eat, breathe, and live in our environments. Changes in our environment require adjustments in our bodies. Our bodies are designed to adapt to change in temperature, the redirection of the wind currents, the blossoming of the fauna and flora around us, and the foods that are in season.  Even so, many of us often develop allergies during seasonal transitions. 

What is an Allergy: 

An allergy is an abnormal reaction to a substance in our environment such as a food, chemical, mold or pollen. Generally, the allergic reactions we experience are due to a chemical your body produces to protect itself called histamine. Allergies develop when the histamine production is excessive. 

Some reactions can be quite dangerous and require immediate medical attention. Other reactions are mild. 

Here are 7 Simple Recommendations to Calm Seasonal Allergies: 

As always, this is not to be considered medical advice. These recommendations are informative only. Please see your doctor for medical advice.  

• Drink water. Water can dilute the excessive histamine in the body and mitigate allergic reactions, so be sure that you are drinking plenty of water. In addition, proper hydration will help you liquify congestion and assist your body in expelling it. There is a lot of differing opinions on how much water we should consume each day. I think the best recommendation is to take your body weight in pounds, divide it by 2 and drink that many ounces of water per day. To illustrate, a woman who weighs 130 pounds would drink 65 ounces of water each day. 
• Drink Nettle Tea. Per Gillian McKeith, Ph.D. and the author of, Food Bible, nettle tea can help normalize histamine production, especially in the spring to minimize hay fever.
• Eat Foods that will improve the way your immune system can adapt and respond. According to Dr. Joel Fuhrman, a medical doctor and author of the book, Super Immunity, he recommends the following list of foods for what he terms “super immunity”:
  • Kale / collard / mustard greens
  • Arugula / watercress
  • Green lettuce and cabbage
  • Broccoli and brussels sprouts
  • Carrots and tomatoes
  • Onions and garlic
  • Mushrooms 
  • Pomegranates
  • Berries (all types)
  • Seeds (flax, chia sesame, sunflower) 
• Use a neti Pot. In Ayurveda, a neti pot is considered a medical device as well as a personal hygiene tool. Running warm salt water through the nasal passage to irrigate and cleanse the nasal passages is a recommended daily practice. According to Dr. David Frawley, one of the world’s leading experts on Yoga and Ayurveda, using a neti pot will increase your ability to draw in prana and improve your immunity. I use a neti pot most days. In the Spring when pollen is high, I may use my neti more than once in a day. It helps me to breathe more evenly and consistently through both nostrils.  I feel much calmer and more focused when I can breathe properly. 
• Get good quality sleep.  Eight hours of sleep is the standard recommendation. The number of hours needed can vary person to person based on your dosha. I think the key is to do your best to get good quality sleep. Rest is essential to good health and healing. 
• Meditate. Meditation calms and settles the mind. It helps to downregulate the stress response and upregulate the parasympathetic nervous system. Our parasympathetic nervous system helps us to adapt to the new season by restoring balance and calming the inflammatory response. 
• Start your day with Sun Salutations. It has been said that movement is medicine and this medicine is more potent first thing in the morning. Start your day with movement, even 15 minutes of movement can improve your mood, your circadian rhythms, your digestion, your immune system, and your overall health. To maximize the benefits of your efforts, it is recommended that you face toward the rising sun (or simply East) when you perform your morning sun salutations.

Hope these simple suggestions assist you during this seasonal transition. These practices are recommended all year around, especially for those suffering from chronic allergies and/or inflammation. I encourage you to do what you can to integrate the practices that feel right for you into your daily life. Best Wishes and Namaste!  

Written by Guest Contributor: Anastasia Saenz

As the winter months come to an end and the vibrant energy of spring begins to awaken, it’s the perfect time to embark on a deep spring-cleaning journey for your mind, body, and spirit. Incorporating mindfulness into your spring-cleaning ritual can bring a sense of peace and intention to the process, allowing you to create a harmonious and balanced space both inside and out. Plus, the physical process will get you moving and burning calories! What a nice bonus!

Instructions: 

Step 1: Start by focusing on one area, such as a closet, bookshelf, junk drawer, pantry, or fridge. If your intention is to clean the entire house, take it one area at a time and complete one area before moving to the next. Please know that you are in control of the timeline. Allow yourself the time you need to work mindfully through your home. It may take a day, a week, or several months. 

Step 2: As you work with each space, reflect on the intention you have for that space and express gratitude to the space and the objects within it. Setting an intention for each space in your house can bring mindfulness and gratitude to your cleaning routine, helping you appreciate the space and the role each item plays in your home. Additionally, setting intentions can help you declutter and organize your physical space, reducing stress and anxiety and creating a more peaceful environment for relaxation and rejuvenation. When you work through your home in this way, you imbue a sense of serenity in all corners of your home. 

Step 3: If you can, remove everything from the space and sprinkle some salt in the area you’re cleaning. Salt is a potent energetic cleanser and can remove stagnant energy and purify the space. Let the salt sit for a few minutes then vacuum, sweep, or wipe the salt from the space. Then, clean any surfaces that need wiping or scrubbing. 

Step 4: Reset the space with objects that fulfill the intention you have for your home and your life.  

Step 5: Take a mindful look at the objects you’ve removed and group the contents by function, size, color or however, you see fit. Look carefully at the leftovers that don’t fit into a group. Sometimes those things have been misplaced or need to be disposed of or donated. Dispose of unwanted items in the trash or donation box and return the rest to their designated space. Then, as soon as possible take out the trash or donate your unneeded items.

Incorporating mindfulness into your spring-cleaning ritual can bring a sense of peace and intention to the process. As you declutter and organize your physical space, think of the act of cleaning as a form of self-care and self-love, nurturing not only your physical environment but also your mental and emotional well-being. Clearing out clutter and tidying up can help reduce feelings of stress and anxiety.  On a physical level, spring-cleaning your home can improve indoor air quality by removing dust and allergens from your living space. Engaging in physical activity while cleaning, such as scrubbing floors or dusting shelves, can also help increase your heart rate and promote circulation, contributing to a healthier body. 

So, remember, deep spring cleaning is not just about cleaning and decluttering your physical space; it’s about nurturing your mind, body, and spirit. By embracing the energetic benefits of spring cleaning and incorporating mindfulness into your routine, you can create a sense of peace, clarity, and renewal that will positively impact all areas of your life.

I recently watched, “The Wonderful Story of Henry Sugar” on Netflix, and I was delighted to see that the story centers upon a traditional yoga practice called, trataka. 

In the story, Henry Sugar, played by Benedict Cumberbatch, stumbles upon an ancient practice that promises him the ability to see with his eyes closed. As a gambler, he is immediately intrigued. He begins to practice the technique religiously with the goal of becoming a card reader. After three years of regular practice, he masters the skill of card reading. He feels triumphant! He rushes out to his local gambling house to test his hard-earned skills. 

Unbeknownst to Henry, the practice of trataka has changed him. When he began his quest, he was a wealthy man seeking to acquire more personal wealth.  He was motivated by greed. This delightful short story, written by Roald Dahl, is about greed, motivation, discipline, and personal growth. 

This story is also a great introduction for the practice of trataka. The word trataka is a Sanskrit word that means “to look” or “to gaze”.  In its initial stages, trataka involves focusing the eyes upon an external objection without blinking. As the practitioner advances, the eyes are closed, and the focus is redirected internally. 

In one of the classic yoga texts, trataka is listed as one of the shatkarmas or daily cleansing practices. The Sanskrit word, “shat” means “six” and “karma” translates to “action”, so shatkarmas are the 6 daily actions that are recommended for purifying the body. 

There is some debate as to whether trataka should be included in the list of shatkarmas, since many consider trataka a meditation technique.  Trataka is a way of focusing the mind and establishing concentration. It is also considered a way to clear or clean the mind.

There are many ways to practice trataka and all fall within 3 general categories. The three categories are listed in progression from less difficult to more advanced: 

1. Focusing upon on an external object. This is known as bahir. 
2. Focusing upon on an external and internal object.
3. Focusing internally.  This is known as antar. 

Bahir Trataka 

Bahir Trataka involves gazing upon an external steady object with unfaltering attention and without blinking. The traditional object to gaze upon is a candle flame, but you can gaze upon just a about anything. Here is list of popular images or objects to gaze upon: 

• Aum symbol
• Image of a flower
• Yin and yang symbol
• The sky
• Mandala 
• Tip of the nose (Also known as Agochari mudra)
• Black dot on a white sheet of paper
• Yantra

Yantras are a type of mandala. They are specific geometric art pieces that are said to subtly generate the cosmic force of deities, elements or other properties. They are visual aids for meditation and can be used when practicing trataka. They are often combined with mantra to increase their effect. One of the most popular yantras is Sri Yantra, pronounced “shree yantra”, which is said to represent the energy of all gods and goddess, the union of all masculine and feminine energies. It is considered a graphic visual representation of pure energy or universal energy. Within Sri Yantra is a bindu or “dot” in the very center of the image. (See the red dot in the center of the Sri Yantra below.) This is the point, you gaze upon if your using Sri Yantra for trataka. 

You can choose any object for trataka, but commit to using only one object and use it consistently for several months to make progress. 

Bahir and Antar Trataka

This trataka practices involves gazing upon an external object, then closing the eyes and moving your unwavering focus upon the after image of the external object. A candle flame works well since the brightness imprints upon the retina. A black dot or a single black star on a white piece of paper can work well, due to the contrast and simplicity of the design. 

Antar Trataka

This form of trataka requires a steady mind and a clear picture in your mind from memory with no external prompting. As such, it is considered more advanced. For most of us, it is difficult to create a clear picture of something in our mind. It is emphasized that we do not rush to achieve Antar trataka. It is best to wait until we can create a clear, unwavering image in our head. If we are still struggling to create an image in our head, we should continue to practice the two previously described stages of trataka. Antar trataka is used for introspection and exploration of the mind. 

Benefits of Trataka: 

The story of Henry Sugar is an extreme example of what can be accomplished with trataka. His ability to learn and master trataka to such an extent, so quickly is described as, “one in a billion” in the narrative. 

Although you and I may not develop the ability to see with our eyes closed, we can still derive benefits from a trataka practice. Benefits of trataka include: 

• Improved concentration
• Ability to focus the mind at will
• Increased peace of mind
• Strengthens and corrects vision
• Bring forth dormant potential of the mind
• Improve memory
• Overcome insomnia
• Improved self-knowledge. 

Trataka is said to brighten the light of our eyes and mind, helping us to gain clarity by improving our attention. In India, some believe that trataka can lead to psychic powers.

How To Practice Trataka:

As discussed there are many different ways to practice trataka, but here are the basic directions for bahir trataka with a printed page with a single point at the center or you can print a yantra with a bindu:

Sit near a wall on the floor with your spine tall and erect. Adhere the page or yantra to the wall in front of you. The bindu should be at eye level. Be sure there is no air circulating in the room that will cause the page to move. The page, the point or bindu should be steady and still.

Adjust your seated position until you are an arm’s length from the page. Set a time for 3 minutes. For the first minute, close your eyes and relax your body while keeping your posture erect and aligned. Draw all of your awareness into your body. Regather and steady yourself. Grow still and tell yourself that you will remain perfectly still during the practice. Sit for few moments more with your eyes closed, paying exclusive attention to how your body feels on the inside. Create a sense of calm, steadiness in your body and mind.

After the first minute has lapsed, open your eyes, keep the eyes relaxed and let them settle upon the dot or bindu. Lock your eyes on the bindu. Keep the breath slow and rhythmic.

Gaze upon the bindu with complete and total awareness. Do not strain. Be focused and relaxed. Resist the urge to blink or look away, but once again, do not strain your eyes. If you must blink, close your eyes, re-gather yourself, check back in with your breathing and open your eyes. Begin, again. Practice like this for 2 minutes, then close your eyes and notice if you see an after image. If an after image appears steady the image in your mind. Hold the projected image steady and gently gaze upon it until it fades away. If an after image does not appear, do not worry. Simply sit with your eyes close for a few moments before resuming your day.

This was a quick introduction to trataka. There is so much more than can be discussed on the subject of trataka and of course, there is much to be learned and gained by practicing trataka.

If you watch the movie on Netflix or decide to give it a try, be sure to share your thoughts! Take care and Namaste.

Summer is almost over but the hot days are still here. Here are some tips to help you cope with the persistent heat.

Life offers many different experiences. We will have adventures that make our heart soar, encounters that make us giggle with delight, losses that are heartbreaking and setbacks that make us question who we are. We are forced to re-evaluate our goals, our actions and ourselves, time and again. We are inspired or perhaps, frightened into assuming new approaches and to find new ways to live to keep ourselves safe and sane. 

This is the human experience. All of life – in the animal kingdom, the plant world, and the human race – is subject to what is called: The life-death-life cycle. 

One moment we can be flying high and the next we are on a quick panicked downward tumble. Life presents us with lot of ups and downs and how we deal with all the turns and twists of life will determine our happiness and sense of well-being.

A yoga class is a metaphor for life. As we practice our asana, we may experience moments of feeling quite glorious and accomplished, only to feel completely humbled by the next posture. We work through the asanas and settle into Savansana at the end of class. As we lay there on the floor, most of us feel restless because “laying around and doing nothing” is seriously discouraged in our culture. In addition, when we lay around, awake and alert, we are left with our thoughts. For some of us, that does not feel like a safe place. For these reasons and others, Savasana can be one of the hardest of all postures.  However, if we can master Savasana, then it is said that we can gain more mastery over life. 

Savasana is Sankrit for corpse pose or dead man’s pose. The objective of the posture is in the name. Savasana is the practice of “dying” or letting go of our old self. To master Savasana, we must let go of the ego, our desire to control things and just be. Savasana is a sacred pause between our yoga practice and picking ourselves up and carrying on with our lives. 

In Savasana, we allow the benefits gained from the asana practice to trickle down deep into our cells. We allow the deep relaxation to bring forth the deep wisdom from the shadows of our mind to the forefront, from the subconscious to the conscious mind. We gently let go of the false roles we have assumed and allow ourselves to rise from our mat more aligned with who we truly are.  It is similar to life; we must let go of old experiences, emotions, and limitations to ascend to new heights. 

It is recommended that you allow 15-20 minutes for Savasana at the end of each yoga session. Allowing 15-20 minutes can be extremely challenging, so I encourage slowly lengthening your Savasana in your personal practice.

March is National Nutrition Month.

In my role as holistic lifestyle director at an integrative clinic, I felt I needed to learn more about nutrition since nutrition is a cornerstone of health.  In 2021, I completed an online Nutritional Science Course offered by Stanford Medicine. The program was a lot more intense than I had anticipated. It included a lot of chemistry, lots of scientific facts and research. I do not know what I was thinking. The word, “science” was right there in the title. I had to write weekly essays and multiple case studies with proper AMA citations for the first time in what felt like forever. I had inadvertently jumped into the deep end of the pool and felt like there was no retreat. I learned a lot not only about nutrition, but also about myself. :0)

I won’t bore you with all the nutritional details, but here is the conclusive lesson from the program: Eat more plants. 

Here are the fundamental nutritional guidelines from Stanford Medicine. 

What to Eat: 

1. Consume a variety of vegetables and fruits every day. Make half of each plate vegetables and fruit, mainly vegetables. Vegetables and fruit will ensure you are consuming fiber, essential vitamins, and minerals. 
2. Consume legumes regularly. Legumes such as beans, lentils, and peas are an excellent source of protein and fiber. 
3. Consume whole grains. Choose whole grains over refined grains as often as possible. Whole grains will provide fiber and all the valuable vitamins and minerals that have been stripped from refined grains.
4. Consume small amounts of dairy. Diary is an excellent source of calcium, potassium, and protein, but you only need small amounts. Choose fat free or low-fat dairy. 
5. Consume healthy proteins. Legumes, soy, nuts, fish, eggs, and poultry are excellent sources of protein. Fatty fish such as salmon, sardines, and tuna offer omega 3 fatty acids and are good for cardiovascular health. Lean red meats in small amounts can be a healthy source of protein. Incorporate plant protein into your diet regularly for it does not contain cholesterol and it has little to no saturated fat. 
6. Consume healthy fats and oils. Unsaturated fats such as fish, seeds, nuts, olive oil and avocado oil are better for you than saturated oils. 

What to Limit: 

• Added sugar: Less than 10% of your daily calories should come from added sugars. 
• Saturated Fats: Less than 10% of your daily calories should come from saturated fats.
• Trans Fats: Keep trans fats to a minimum.
• Sodium: Limit sodium consumption to 2300mg per day.