What is Gratitude?

Gratitude involves recognizing and valuing something we receive. How often do you express thanks each day? If you have children, you're aware that it's among the first lessons in good manners we impart. We understand its significance. The question is, do we understand why? 

As we get ready for Thanksgiving, gratitude is a prominent thought for us all. This is the time of year when everyone collectively feels thankful. It's a moment to reflect on the blessings we have. Friends and family, whom we may not often see or talk to during the year, are with us. They join us at the dinner table or reach out with calls or texts to wish us a Happy Thanksgiving. Social media is filled with messages wishing everyone a Happy Thanksgiving. When it's time for the turkey, many will share around the table what they are most thankful for, whether it's the food, the family, and friends around us, and today, our hearts are filled with gratitude.

When you wake up tomorrow, will you still feel that same glow of gratitude? Will you appreciate the mess you have to clean up after hosting your gratitude dinner? What about when you get into your car at 6:00 am for the Black Friday sales, dealing with parking, crowds, and people competing for this year's top items? If the thought of these experiences makes your gratitude fade, don't let it. Gratitude offers numerous benefits. Most importantly, it brings happiness. I feel happy when I make my special "Sweet Potato Biscuits" that everyone loves, even my ex-husband. I feel happy with group texts filled with gratitude and love. Experiencing happiness from gratitude can boost your energy, productivity, ability to give back, potential to increase your income, and more. If you're wondering how this is possible, consider the power of positive thinking. Just the thought of giving can increase dopamine and oxytocin in your brain. This process disrupts stress hormones, reduces cravings for sweets, and may improve overall health. Instead of practicing gratitude once a year, perhaps we should incorporate it into our daily lives.

At a recent gratitude workshop I attended, various gratitude practices were suggested. One simple practice involves recalling three things you're thankful for each day, either when you wake up or before you go to bed. This could be as straightforward as someone with a full cart letting you go ahead in line or someone holding the elevator for you as you rush to catch it. It might have been a near-miss accident you avoided or an unexpectedly long hug from your teenage daughter. It can be the simplest thing. As you remember these moments, try to recall the associated feelings. This activates dopamine and oxytocin.

You might consider expanding on this idea by keeping a gratitude journal. This practice, which many schools have introduced to their students, enhances life satisfaction, boosts academic performance, and raises GPAs.

Looking for additional ways to embrace gratitude? If you're eager to explore further, consider developing a gratitude practice that extends beyond a daily reflection. Here are some more suggestions.

• Send thank you notes, for no reason except that someone makes your life richer for being in it.

• Volunteer!  There are so many opportunities to give back to the community in need.  Think about how much gratitude those that you are helping will have for your gift of time.

• No time? Donate new goods, used goods, or give money.

• Help out your neighbor.  Do you have an elderly neighbor?  Offer to rake their lawn or pick up some groceries while you are at the market.

• Say thank you and remember to feel it when you say it.   Give that dopamine and oxytocin a reason to make you happy!

With today entirely focused on gratitude, there is no better moment to acknowledge the comforting sensation of thankfulness.  Don't let this feeling fade.  Start tomorrow with the same sense of appreciation.  While it may not be a holiday and no one is reminding you to be grateful,  it will be more challenging without the collective spirit.  Just remember, it’s about your happiness, and gratitude is infectious.   The more you practice, the more joy you’re likely to feel and share with others.

Embracing Autumn: Revitalizing Your Mood and Beating the Fall Blues with Yoga

As summer blooms fade and autumn's crisp air settles in, many people start to feel the weight of seasonal affective disorder. The shorter days and fewer hours of sunlight can lead to a decrease in mood and energy. But there's a bright side! Yoga is a fantastic way to lift your spirits and combat the fall blues. With the right asanas and mindfulness techniques, you can truly revitalize your mood this autumn.

Let’s discover how to welcome the fall season with excitement and positivity!

Understanding the Fall Blues

The change in seasons can bring about various emotional challenges. Studies show that approximately 10 million Americans suffer from seasonal affective disorder, characterized by symptoms such as fatigue, sadness, and irritability. Recognizing that you might be feeling down is the first step in addressing your emotions.

Yoga offers both physical and mental rejuvenation. It's more than just poses; it's about using your breath and movements to uplift your mood during these shorter days.

Practicing yoga in an autumn park surrounded by colorful leaves.

Embracing the Power of Breath

Breath is a core element of yoga and plays a critical role in managing your mood. By focusing on intentional breathing, you can feel grounded and see an improvement in your emotional state. Deep breathing activates the parasympathetic nervous system, which helps promote relaxation and clarity.

Try this routine: Dedicate a few minutes each day to deep breathing. Inhale fully through your nose, hold for a count of four, and then exhale slowly through your mouth. Repeat this six to eight times. Many find that this practice noticeably lightens their mood and reduces stress levels.

Energizing Yoga Poses for Fall

1. Sun Salutations (Surya Namaskar)

Begin your yoga journey with a series of Sun Salutations. This energizing sequence activates all major muscle groups and increases blood flow, making it an ideal way to kickstart your day.

Here's how to do it:

• Stand tall and inhale, reaching your arms overhead.

• Exhale and bend forward, placing your hands by your feet.

• Inhale into a plank position, lower down into a push-up (Chaturanga).

• Transition into upward-facing dog and then exhale into downward-facing dog.

  
  

Complete this cycle for five rounds to awaken your body and create a rhythm for positive energy.

Get out into nature if you can for added vitamin D benefits

2. Tree Pose (Vrksasana)

Tree Pose enhances your stability and focus while strengthening your legs. This balancing act symbolizes navigating through life's challenges.

Here's how to perform it:

• Stand tall with feet hip-width apart.

• Shift your weight to your left foot, placing your right foot on your left inner thigh (or your ankle if you are a beginner).

• Raise your arms overhead and focus on a fixed point.

  
  

Hold this pose for five breaths on each leg to foster calmness and balance.

3. Heart-Openers (Camel Pose - Ustrasana)

In the transition towards winter, opening your heart can enhance resilience and joy. Heart-openers like Camel Pose promote emotional wellness and vitality.

Here's how to do it:

• Kneel with knees hip-width apart.

• Place your hands on your lower back or reach for your heels, lifting your chest and gently arching back.

  
  

Hold for five breaths, allowing yourself to feel grateful and joyful during the process.

The Importance of Mindfulness and Meditation

Incorporating mindfulness and meditation into your fall routine can significantly enhance your emotional health. Meditation helps to clear your mind and brings you a deep sense of peace.

Try this simple visualization: Sit comfortably, close your eyes, and picture a beautiful autumn forest. Imagine leaves floating down softly as you take in the fresh air. Reflect on the beauty of the season and allow feelings of contentment to wash over you.

Creating the Perfect Fall Yoga Space

Enhance your practice by creating a cozy and inviting yoga space at home. Consider using soft lighting, warm blankets, and autumn-scented candles or essential oils. A good yoga mat and soothing music can elevate your practice experience.

Decorate with seasonal items like pumpkins or colorful leaves to deepen your connection with autumn and enrich your practice.

Embracing Autumn with a Positive Mindset

The beautiful colors of fall offer opportunities for personal growth, but they also pose challenges. By integrating yoga into your daily routine with mindful breathing, uplifting poses, and meditation, you can improve your mood. Embrace this season with positivity and enthusiasm!

So, roll out your mat, take a deep breath, and let the beauty of autumn inspire your practice. Each pose boosts not just your physical health but also supports your emotional well being. Allow this autumn to become a time of renewal, strength, and joy.

Connect with your inner self and let yoga guide you to a happier and healthier version of yourself this fall!

Yoga Retreats - Six Reasons to Experience One Now

Yoga Retreats Offer More Than Expected!

A few years ago, after catching the "travel bug," I found myself with some time off but no companion to journey with. While I could have visited friends or family or simply stayed home, my desire to discover new places was too strong. As I searched for ideal destinations for solo travelers, I came across the concept of a yoga retreat. The more I delved into it, the more I realized it was the perfect choice for me. It encompassed everything I sought to experience and more. Since my initial yoga retreat, I have strived to make it a yearly tradition. Here are the reasons why...

#1 - Travel

When you search yoga retreats you will quickly discover that they are typically in beautiful exotic locations.  Some of the most popular destinations are Costa Rica, Bali, Thailand, Greece, and Italy.   Now, I am not saying that you must have a beautiful back drop to enjoy the retreat.  It is a bonus!  It also allows you to expand your trip beyond the yoga experience and add a little exploring and adventure to the mix which brings me to #2.

#2 - Adventure

In addition to yoga, the adventure junkie in me has experienced zip lining, tubing, kayaking, snorkeling, hikes to waterfalls, and horseback riding.  The one additional thing you can often find paired with a yoga retreat, and I have yet to experience is surfing.  This year I hope to make it happen.

#3 - Amazing Food

All that yoga you are practicing is bound to make you hungry!   Fresh fruit, coffee, tea, and juice are often offered before the first yoga class in the morning with a formal breakfast served after class.  Lunch and afternoon snack is available for those who stick around the retreat facilities in lieu of exploring or joining an excursion.  And of course, dinner is provided after the evening yoga class.  The food will typically be organic.  If you have special dietary needs, be sure to let the facility know so they can and often will accommodate.  There are almost always vegetarian and vegan options.  If you are neither of these things but are curious, the food is so delicious you will likely not even miss the meat or dairy.

#4 - Friends for Life

There is not a retreat I have walked away from that I didn't feel like I'd met a kindred spirit and created a bond with beautiful like-minded people. You will find the people you meet come from every corner of the world and all types of lifestyles. It is a treat to see so many different perspectives.  Most travel solo to retreats and you will end up spending days together, laughing, crying, sharing secrets, supporting each other, and finding joy.  You already have two things in common, the fact you love to travel and you are at least  interested in learning about yoga.  What a great platform to start the bonding process that will without question develop very quickly.

#5 - All-Inclusive

While you can add-on different excursions, retreats often include the accommodations, food, and yoga as part of their package.   The facilities can range from eco-lodge to high-end spa so there is something for a variety of budgets.  You will need to account for your travel expenses but you know for the most what your cost will be upfront.   How would you like to stay at a beachfront cabana, be fed delicious food daily, hang out with great people and take care of your mind and body all for under $2,000 for a week?  It is possible.  I have experienced it!

And # 6 -The Yoga Experience

When I attended my first yoga retreat, I had been practicing yoga for close to 20 years. Yoga came to me at a very challenging time in my life. Instantly, I was drawn to it. Each time I practiced, it brought me an inner peace, a calmness to my mind, and a humming in my body that felt indescribable. I told everyone who would listen how great yoga was for you. Truthfully though, most of my experience had been practicing yoga on my own, intermittently, where my most formal classes had been in a gym setting, not a yoga studio. I was a little nervous I would not be able to keep up in classes. The great thing is that retreats cater to all levels of yogis. You will find people who have never tried yoga to those that practice daily. In the end, I did yoga twice a day, every day for a week. I kept up and improved. I felt strong and inspired. So much so I started Yoga Teacher Training within 2 months of returning home after my very first yoga retreat. I was not the only one. Several people I have met at retreats have gone on to become yoga instructors. I can honestly say, the experience changed my life.

Now, I am not saying that everyone will have the same experience I did. Even if you are not looking for a life-changing experience, if you have an interest in any of the things I mentioned above, it would be well worth exploring some options. A great starting point would be BookYogaRetreats.com, a website that features thousands of different retreats where you can choose an option just right for you.

If you decide to dive into the Yoga Retreat experience or have had one in the past, please share in the comments. I would love to hear about your experience. Also, if you're looking for ideas for this summer, I might just have a few suggestions to offer. Just ask!

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