“How could a handstand invite so much emotional upheaval?” I thought as I came down softly, with the help of my instructor, resting and sobbing in Child’s Pose.  I was back in another yoga teacher training after breaking my neck only 9 months earlier.  I had done so much work healing the body and mind after my near-fatal car accident.  My upper body was stronger than it was before the accident.  I had gone to a therapist to deal with some of the fear and anxiety I felt from the experience.  Had even undergone Rapid Eye Therapy to help “unlock” more subconscious levels of the trauma.  But here, in a moment of turning my body upside down which I had done hundreds of times in my life, I was pouring tears like a geyser erupting from somewhere unspeakably deep within me.  And my teacher was amazing.  He was gentle, present, compassionate.  I rested and spoke little the remainder of the day while still being with my peers of the teacher training.

In April 2012, I flipped an F250 truck on the back roads of Utah on my way into a week of work as a field instructor for Second Nature Entrada. 

The vehicle swerved out of control and flipped, landing on its roof, and my head, twice before resting on its tires.  I was with three other staff, all of whom survived with barely a scratch.  Completely awake and aware through the whole ordeal, I was overcome with intense pain in my head and arms.  Upon being air-lifted to Vegas, I underwent surgery at the University Medical Center Hospital for a broken c7 vertebra and displaced discs between c5 and c6 and c6 and c7. The surgeon told my mom I was a miracle and that he had not seen anyone with my degree of spinal cord compression survive.  I endured a hospital stay that matched the trauma of the accident itself.  Nurses had forgot my pain meds for 5 hours after waking up from post-op and, to the tune of ignored and ineffectual pleading from my mom at the nurses station, I was left with the most horrific pain I have ever imagined, feelings of complete powerlessness and my breath… only my breath and my ability to breathe through pain.  After returning home, I endured weeks of having friends and family help log roll me out of bed to take pain meds and muscle relaxants every four hours.  There were nights where the pain and exhaustion were enough to make me contemplate why I had survived and, for a moment, regret that I had.   Later my schedule became an endless list of physical therapy appointments, acupuncture, x-rays and doctors telling me that Botox and subsequent fusions of my spine were the best options for my future health.  My quiet moments were often interrupted with gripping fear about my future.  I had moved to Utah and bought a house by myself, banking on a career as a wilderness instructor.  My body was my paycheck and, now, that life looked like it was over.  What would I do? What was my worth?  What was my identity? How would I survive?  That single freak moment driving into the desert I knew and loved had turned into a relentless stampede of deeply felt stress, pain, anxiety, fear, regret, resentment, exhaustion, powerlessness that continued to trample through my daily life.

I worked diligently to quiet all the demons that came from my accident.  I had been a part of a therapeutic community for a couple years (working for at-risk youth and young adult programs) and knew the value of therapy and responsibility I had to make my life whole again – make me whole again.  I did well in my recovery process.  However, it wasn’t until I placed myself upside down in that first post-accident handstand, resembling my near-death moment in the truck, that I realized my body continued to hold onto this other level of fear and overwhelm.  It was this ineffable piece of traumatic memory that I couldn’t wrap my mind around while frantically “healing.”  When I placed myself in a handstand, I gave my body permission to let out that cry of fear, overwhelm, and powerlessness while being strong, breathing deep, present and supported by my kind and caring teacher.  This was the piece missing in all the other work I had done to recover!  I let my body scream, grieve, cry, revisit, release, sigh, exhale, feel strong, nurtured and in control, express gratitude and relief all in one handstand.  Magic!

This was the moment I connected personally and viscerally to the knowing that traumatic experiences are stored in the body and cannot be unlocked and released by the mind alone.  Trauma disrupts the mind’s normal perception of the world.  What use to make sense, seem safe, and should be easily and competently navigated by the self becomes unsafe, irrational and beyond our ability to manage it successfully.  Long after the traumatic event, the mind and nervous system operate according to this new paradigm – hypervigilance, fear and anxiety, isolation take over as coping mechanisms.  Yoga supports the healing process by first offering tools that help mitigate anxiety – breathing and mindfulness techniques.  It then invites a physical experience that reconnects mind to body in a way that is gentle and adaptable to anyone at any level of healing trauma.  When inner resources and resiliency are built up and felt by the practitioner, yoga can then challenge someone in a way that engenders greater resiliency and empowerment over difficult situations.  Whether it’s a handstand or just breathing from the diaphragm for a full minute, yogic practices are powerful resources for rebuilding self-efficacy and healing trauma.

So today, I teach yoga, breath work (pranayama) and meditation informed and backed by an arsenal of research supporting why yoga helps alleviate trauma symptomology.  More importantly, I come to teach with this deep understanding that our bodies go through every difficult life experience with us and, like every loyal partnership, the body helps us carry the burden even if we ignore or blame it for our pain.  Only our ability to cultivate an open, receptive, and present relationship with our bodies and breath can we completely access and heal the unconscious pieces of trauma that creep through our lives in subtle and subversive ways.  I dedicate the work I do to the notion that within us resides the inherent wisdom and ability to heal even the most devastating of wounds.

With so much love and gratitude to all my mentors, teachers, peers, students, doctors, physical therapists, and you reading this article, I invite you to take a deep breath and honor your innate ability to find an ever-deepening sense of peace and wellbeing.  I wish you well in all you do.  Thank you.
Elise

Sleep is sacred. Ayurveda reveres sleep (nidra) as one of the three pillars of health (trayopastambha), alongside proper diet and balanced energy management. When sleep is deep and uninterrupted, the body rejuvenates, the mind clears, and prana (life force) flows harmoniously. Yet, in today’s overstimulated world, restful sleep often feels elusive. Ayurveda offers profound wisdom to cultivate a nourishing sleep sadhana—a nightly ritual that invites deep rest and inner balance.
The Ayurvedic Perspective on Sleep
According to Ayurveda, sleep is governed by the doshas—vata, pitta, and kapha—which influence our sleep patterns and challenges. When sleep is disturbed, it often reflects an imbalance in these energies:

• Vata-type sleep – Light, restless, and easily disrupted. Often accompanied by racing thoughts or waking up multiple times at night.
• Pitta-type sleep – Difficulty falling asleep due to an overactive mind or waking up in the early morning hours (between 2–4 AM), feeling overheated or agitated.
• Kapha-type sleep – Excessive sleep, grogginess upon waking, or feeling sluggish throughout the day.

Understanding these tendencies allows us to tailor Ayurvedic sleep rituals that bring the doshas into harmony, ensuring deep and rejuvenating rest.¹

The Foundations of Ayurvedic Sleep Sadhana
A consistent evening ritual signals to the nervous system that it’s time to unwind. These Ayurvedic practices help prepare the body and mind for restful sleep:

1. Honor the Natural Rhythms – Align with the Ayurvedic clock by sleeping between 10 PM and 6 AM. Staying awake past 10 PM can activate pitta energy, making it harder to wind down. This is also the time when the body engages in vital detoxification and repair processes, supporting cellular renewal and metabolic balance.²⁺⁹
2. Create a Tranquil Space – Make your bedroom a sanctuary. Dim lighting, cooling colors, and an uncluttered space support relaxation. Incorporating calming scents such as lavender or sandalwood can further enhance the soothing atmosphere and promote a deeper sense of peace.
3. Limit Screen Time Before Bed – Exposure to blue light from phones, computers, and televisions suppresses melatonin production, disrupting the body’s natural sleep-wake cycle. Ayurveda advises disconnecting from screens at least two hours before bedtime to support deep and restorative sleep.
4. Abhyanga (Self-Massage with Oil) – A warm oil massage with sesame or brahmi-infused oil calms the nervous system, particularly for vata imbalances. Massage the feet, temples, and scalp for a grounding effect.³
5. Sip a Sleep Tonic – Warm herbal milk with nutmeg, ashwagandha, or chamomile nourishes the tissues (dhatus) and fosters deep relaxation. Golden milk with turmeric and cardamom is especially soothing for pitta types.⁴
6. Practice Pranayama & Meditation – Slow, rhythmic breathing pacifies an overactive mind. Chandra Bhedana (left-nostril breathing) or Nadi Shodhana (alternate nostril breathing) prepares the body for deep rest. A brief meditation or progressive relaxation body scan before bed enhances mental stillness.⁵
7. Avoid Heavy or Stimulating Foods at Night – Late-night eating, caffeine, and spicy or oily foods disrupt digestion and agni (digestive fire), making sleep unsettled. Favor warm, grounding foods in the evening.⁶
8. Use Sleep-Inducing Herbs – Ayurveda recommends natural sleep aids like jatamansi (spikenard), tagara (Indian valerian), and brahmi to calm the mind and encourage deeper rest. A small dose of ghee with nutmeg can also support sleep.⁷
9. Set a Consistent Bedtime – Going to sleep at the same time each night helps regulate the body’s internal clock, strengthening ojas (vital immunity and resilience). A simple wind-down ritual, such as journaling or reading spiritual texts, encourages deep relaxation.⁸

Reclaiming Rest as a Sacred Act
Ayurveda teaches that sleep is not just a necessity—it is an act of self-love, a sacred return to balance. When we honor our natural rhythms, nourish our bodies with intention, and embrace evening rituals that soothe the mind, restful sleep follows effortlessly. By treating sleep as a sadhana, we awaken not just to brighter mornings, but to a deeper sense of inner harmony and well-being.


Footnotes:

1. Charaka Samhita, Sutrasthana 21:36-38.
2. Frawley, David. Ayurvedic Healing: A Comprehensive Guide. Lotus Press, 2000.
3. Lad, Vasant. The Complete Book of Ayurvedic Home Remedies. Three Rivers Press, 1998.
4. Pole, Sebastian. Ayurveda: Ancient Wisdom for Modern Well-being. Gaia, 2013.
5. Saraswati, Swami Satyananda. Asana, Pranayama, Mudra, Bandha. Yoga Publications Trust, 2008.
6. Svoboda, Robert. Prakriti: Your Ayurvedic Constitution. Lotus Press, 1999.
7. Dash, Bhagwan. Materia Medica of Ayurveda. B. Jain Publishers, 2001.
8. Tiwari, Maya. Secrets of Healing: A Comprehensive Guide to Ayurveda. Lotus Press, 1995.
9. Walker, Matthew. Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner, 2017.

Self-care, particularly in Ayurveda, extends beyond physical well-being, emphasizing a balanced lifestyle that nurtures the mind, body, and spirit. Three core concepts in Ayurveda—Prana, Tejas, and Ojas—each represent distinct energies within us that contribute to our overall vitality and health. Nurturing Prana, Tejas, and Ojas through specific practices can promote holistic well-being.

Prana: The Life Force Energy
Prana, the sacred life force, flows through every breath and heartbeat, the invisible yet powerful force of our aliveness. In Ayurveda, Prana is defined as the vital energy responsible for all physiological functions, breath, and consciousness. The Vedas and the Upanishads describe Prana as the "breath of life" or the sustaining life force. The Charaka Samhita depicts Prana as the energy that moves through all beings, influencing functions such as respiration, circulation, and sensory perception.  It is this breath of life that connects us to the world around us and to the universe within. When we care for Prana, we nourish our capacity to connect, feel alive, and be present.

Practices to Support Prana:

1. Pranayama (Breath practice): Pranayama, breath practice, directly enhances Prana by optimizing the flow of life force within the body. Techniques such as Anuloma-Viloma (Alternate Nostril Breathing) help to calm the mind, reduce stress, and improve oxygenation, which are crucial for mental clarity and physical vitality. Try this anuloma-viloma practice… and only practice this if it makes sense in your body. Don’t push into any discomfort. This should feel gentle and relaxing. If it doesn’t, please discontinue the practice.

• Holding your right hand in Vishnu mudra (see picture) place the ring finger and thumb on either side of the nostrils where the bone meets cartilage.
• Closing the right nostril gently, inhale deeply into the left nostril, pause at the top of the breath, close off the left nostril and open the right. Exhale deeply through right nostril, pause at the bottom.
• Repeat on the right side… closing left nostril, inhale through the right nostril, pause at the top, change which nostril is open, exhale through left nostril, pause at the bottom.
• Try this for 5 rounds (meaning you have inhaled and exhaled through both sides for 1 round).
  
• Return to normal breath and notice how you feel.
  

2)    Connecting with Nature: Spending time outdoors is a beautiful way to replenish Prana. Whether walking through a quiet forest or simply basking in sunlight, connecting with the earth, sky, and fresh air brings balance to our spirit. Nature’s rhythm offers us gentle reminders to slow down and breathe deeply, restoring our energy and vitality.

3)    Let it Flow: Because Prana is about the FLOW of life, be mindful of any thoughts that are getting you stuck. Are you ruminating on the past or potential future? Are you obsessing on your health, weight, looks? Too much focus on anything creates stagnation and disrupts Prana. Next time you catch yourself spending too much time focusing on a problem within you or something around you, LET. IT. GO. Watch the mind, acknowledge the obsessive thought, and exhale it out of the body.  Repeat to yourself, “I am not this body (or this experience, this fear, etc.) I am Consciousness itself.” The more you can witness your preoccupations or neuroticisms, without judging them, the more you have the ability to see them as glitches in the brain and can let them go and move on with your day.

Tejas: Illuminating the Inner Light
Tejas, often translated as "inner radiance" or "inner fire," is the subtle energy associated with clarity, intellect, and mental perception. In the Ayurvedic texts, Tejas represents the subtlest form of fire within us. As described in the Sushruta Samhita, Tejas is both the fire that transforms food into nourishment and experiences into wisdom. Representing physical warmth, the power of digestion, the catalyst of transformation, and the mental sharpness necessary for discernment and insight, Tejas guides us into greater clarity of thought and purity of form, burning away any impurities of mind or body.

Practices to Ignite Tejas:
1)    Meditative Reflection (Svadhyaya): Svadhyaya, or self-study, encourages cultivating Tejas by prompting deep self-reflection and intellectual growth. Regular meditation, combined with reflective practices such as journaling, supports clarity, discernment, and spiritual growth.
    
2)    Spicy and Warm Foods: Ayurvedic practitioners recommend including mild spices like ginger, black pepper, and turmeric in meals to enhance digestive fire (Agni), which strengthens Tejas. These spices not only aid digestion but also sharpen the mind, promoting greater mental acuity and inner warmth.

3)    Cobra Kriya: Emotions give us such depth of experience. However, they can also cloud our discernment and dampen the fire of Tejas. Healthy emotional cleansing on a regular basis is important for our overall health. This yogic practice comes from a dear teacher, Indu Arora. Simple and can be done anywhere you feel comfortable. As with all practice, make sure it makes sense for your body, don’t push into discomfort, please stop if it creates non-therapeutic discomfort.
•    Lie down on the belly/Stand facing the wall /Sit on a chair with a bolster on the thighs, establishing diaphragmatic breath.
•    Consciously gather, as if sweeping, all the pent-up emotions of sadness, fear, anger, aversion, guilt, and frustration from the entire body as sensations, images, and sounds in your belly. Take several breaths to sweep.
•    With pure intention to let go, rise up in bhujanga asana (See picture; use the support of the hands on the floor/wall/over the bolster) with a fiery hiss and a fierce expression, letting go of all stress, venom, anger, inflammation, stagnation, and all pent-up emotions.
•    Repeat until you feel the grip of emotions release or dilute.
•    Lie down and rest in shavasana and just be.

Ojas: The Essence of Resilience and Vitality
Ojas is the soft, nurturing essence that holds our immunity, endurance, and vitality. In Ayurveda, Ojas is revered as our deepest reserve of strength, representing the core of our well-being. Described in the Ashtanga Hridayam as the subtle energy that gives us resilience, Ojas allows us to feel grounded, connected, and supported. It is the sweet essence that radiates in times of joy and sustains us in times of challenge.

Practices to Build Ojas:
1)  Daily Self-Massage (Abhyanga): Abhyanga, the Ayurvedic practice of warm oil massage, is a deeply nurturing ritual for replenishing Ojas. As we gently massage ourselves with oil, we nourish our skin, soothe our nerves, and create a loving connection with our own body. This practice grounds us, infusing our being with strength and warmth.
    
2) Creating Sacred Rest: Prioritizing restful sleep is essential for building Ojas. By honoring a calming evening ritual, reducing screen time, and embracing practices like herbal teas or calming music, we allow our bodies to rest, repair, and rejuvenate. Rest invites balance and creates a sanctuary for Ojas, supporting our ability to meet life with softness and resilience.

3)  Sweetness of Life: Invite more sweet tastes into your diet. This doesn’t mean go for that candy bar or ice cream, please don’t. Nourishing foods such as dairy, starchy root vegetables, and grains offer us the sweet taste that is understood in Ayurveda to be the most tonifying for the body and mind. Sweetness helps us build tissues and support proper function of those tissues. And sweetness makes life sweeter! Try teas that include fennel, chamomile, or cinnamon. Sprinkle cinnamon, dried ginger powder, or a little jaggery onto your morning breakfast porridge. Bake yourself a sweet potato, lather it with ghee, and sprinkle it with black pepper, cinnamon, and salt to taste.

When we care for ourselves through the framework of Prana, Tejas, and Ojas, we invite a deep, abiding grace into our lives, one that honors inner wisdom. By breathing mindfully, feeding our inner light, and nurturing our vitality, we connect deeply with our own essence and build strength. Self-care, through the eyes of Ayurveda, becomes a journey of connection to our inner and outer worlds and a way to buffer ourselves as we navigate the infinite complexity of being human. Each practice serves as a gentle reminder that caring for ourselves is not an indulgence, but an invitation to live with authenticity and resilience. Through these practices, we find harmony within ourselves, the beauty of our own humanity, and radiant joy.

Held four times a year, Navaratri is the sacred celebration of the goddess represented in 9 avatars of Shakti or Durga. “Durg” means a state which is impossible to win over. Durga is this fierce but loving mother goddess riding forth of a lion, holding up many weapons against avidya (ignorance) and dukkha (suffering that comes from ignorance). This festival stretches across nine radiant nights, each one holding the essence of the Divine Feminine. During these nine nights, we honor Shakti, the embodiment of strength, abundance, wisdom, and ascension through the avatars of Durga. These include avatars of Lakshmi and Saraswati as well – the goddess wears many masks. Navaratri invites us to step into our own power, to nurture our inner light, and to honor the sacred feminine that flows within each of us.

These days are more than a ritual; they are a journey—a blossoming. The goddess tiptoes into our home and whispers her wisdom in each present moment, reminding us of the strength we hold, the love we deserve, and the wisdom we already carry. Let's embrace the poetry of each day, the rhythm of ritual, and the medicine of self-love.

Day 1: Rooted in Strength
Shailaputri – The Daughter of the Mountain
Symbolism: In the Devi Mahatmyam, Shailaputri is revered as the first form of Durga who helps the soul begin its spiritual ascent. Translated as the “Daughter of the Mountain,” Shailaputri greets us this first day with her indomitable strength. She reminds us that we are unshakable, deeply rooted in the earth’s wisdom. Her presence whispers, "You are strong enough. You are grounded enough. You are enough."
Self-Love Ritual: Begin with gratitude for the body that holds your spirit. Stand tall, barefoot on the earth, and feel the ground beneath you. Imagine roots growing from your feet, connecting you to the heart of the earth. Wear something red, the color of power, to honor the fire within you. Offer a bowl of ghee into a ritual space to invoke inner radiance, good digestive fire, agni, and mental fire, tejas.
Affirmation: "I am grounded. I am steady. I am held by the earth beneath me."

Day 2: The Path of Devotion
Brahmacharini – The Ascetic
Symbolism: The Markandeya Purana mentions Brahmacharini as a barefoot goddess who performed severe penance to attain Lord Shiva (ultimate consciousness) as her consort, symbolizing unwavering devotion and perseverance. “Charini” means that which follows. Brahmacharini graces this second day walking the path of devotion with unwavering commitment, reminding us that self-love is an act of devotion to our own journey. She is the silent meditation, the quiet prayer, the slow blooming of trust in ourselves.
Self-Love Ritual: Embrace simplicity. Take a moment for stillness today—whether through meditation, deep breathing, or sitting with a cup of tea in silence. Offer yourself time, your most precious gift. Wear white, symbolizing purity and the soft whisper of devotion to your own heart.
Affirmation: "I am devoted to my growth. I honor the sacred within me."
 
Day 3: Courage in the Face of Fear
Chandraghanta – The Courageous Warrior
Symbolism: The Devi Mahatmyam portrays Chandraghanta as a fierce protector, invoked for blessings of courage and victory in battles, both external and internal. Chandraghanta, with her crescent moon crown, rises into our lives on the third day. “Chandra” meaning crescent moon (or a crescent smile) and “ghanta” meaning bell, this goddess wears a wry, subtle crescent smile on her face as she easily faces the demons (our negative thoughts) and vanquishes them with the light of truth. The bell she rings is soft and provokes a great peace for those who hear it. She teaches us that we too can be warriors, brave enough to face the fears that hold us back, and enjoy the peace we get once we’ve defeated these inner demons.
Self-Love Ritual: Today, face one small fear, even if it is the fear of loving yourself fully. Speak kindly to the parts of yourself you’ve neglected. Wear golden yellow to radiate your own inner courage and remind yourself that you are your own protector.
Affirmation: "I am courageous. I face my fears with love and strength."
 
Day 4: Creation and Light
Kushmanda – Creator of the Universe
Symbolism: “Ku” meaning little or tiny, “Ushma” meaning heat, and “Anda” meaning cosmic egg, Kushmanda is the creator of the universe from the cosmic egg. She brings light into darkness on the fourth day. She is the goddess of creativity, reminding us that we are constantly creating our world—our thoughts, our emotions, our lives. She whispers, “Create beauty, create love, create joy.”
Self-Love Ritual: Let your creativity flow today. Paint, write, dance, cook—whatever fills your heart with joy. Light a candle to symbolize the light of creation within you, and wear something that feels as radiant as your precious Self.
Affirmation: "I am a creator. I bring light and beauty into my life."
 
Day 5: Nurturing Love
Skandamata – Mother of Skandha
Symbolism: Skandamata, the mother of Lord Kartikeya (Skanda), represents nurturing, motherhood, and unconditional love. She is often depicted riding a lion, holding her son, symbolizing both protection and maternal care.  Skandamata brings us to the essence of nurturing on the fifth day. She teaches us that motherhood is not just about bearing children; it’s about mothering ourselves, holding ourselves tenderly with love and compassion.
Self-Love Ritual: Today, nurture yourself as you would a beloved child. Take a warm bath, feed yourself nourishing food, and speak sweetly to your heart. Wear green, the color of growth, or white, the color of purity, and offer flowers to your ritual space to remind yourself of the garden you are tending within. Offer gratitude to the mothers in your own life and reflect on how you can continue to mother yourself.
Affirmation: "I nurture myself with love and care. I am worthy of tenderness."
 
Day 6: Fierce and Free
Katyayani – The Fierce and Focused
Symbolism: Katyayani arrives on the sixth day, fierce and focused. From the text Durga Saptashati, Katyayani is depicted as a great warrior who defeats a most fearsome demon, Mahishasura. Embodying the power of transformation, she slays the demons of doubt and fear. She is the part of us that knows we are wild, powerful, and untamable. She teaches us to embrace our wildness, to be focused, to be unafraid of our own power.
Self-Love Ritual: Dance today – let your body move as if no one is watching. Feel the freedom in every step, every breath. Do something vigorous to remind yourself of your power! Chanting or meditating on mantras that invoke courage, such as "Om Dum Durgaye Namah," can be a part of the practice. Wear red, Katyayani’s favorite color of power. Wear orange, the color of fire and passion, to awaken the warrior within you. Light a candle and stare into it to build focus and tejas, the fire of intellect and insight.
Affirmation: "I am fierce. I am powerful. I embrace my wildness."
 
Day 7: Embracing Darkness
Kalaratri – The Dark Goddess
Symbolism: On the seventh day, Kalaratri, the goddess of darkness, walks with us. Kalaratri is the purifier, destroying negativity and ego. She teaches us that it is in the darkest nights that we find our deepest strength. She reminds us that to love ourselves, we must also embrace our shadows, our fears, and our imperfections.
Self-Love Ritual: Sit with your shadows today. Write about the parts of yourself you struggle to love, and offer them forgiveness. Light a candle to symbolize the light you carry, even in darkness. Wear black to honor the beauty in your own depths and to celebrate traversing the scary or unknown within.
Affirmation: "I embrace all of myself, even the parts hidden in shadow. I am whole."

Day 8: Purity and Peace
Mahagauri – The Radiant Goddess
Symbolism: Mahagauri, the goddess of purity and peace, graces the eighth day with her serene presence. The Shiva Purana describes Mahagauri as the goddess who grants her devotees purity of thought and spirit, leading to moksha (liberation). She teaches us that beneath the layers of pain, fear, and doubt, there is a place within us that is pure, untouched, and always peaceful.
Self-Love Ritual: Cleanse your space, declutter your mind. Take a moment for silence, for stillness. Offer yourself forgiveness for all the times you’ve been unkind to yourself. Wear white, the color of purity, to reflect the peace within.
Affirmation: "I am pure. I am peaceful. I am enough as I am."
 
Day 9: The Gifts of Practice
Siddhidatri – The Giver of Siddhis
Symbolism: On the final day, Siddhidatri arrives, offering the gifts of wisdom, intuition, expanded consciousness, and grace. “Siddhi” means the boons, victories, magical gifts and “datri” means the giver of. The Skanda Purana speaks of Siddhidatri as the goddess who bestows enlightenment on those who seek her out in deep earnestness. She embodies the divine gifts we all hold within, waiting to be unwrapped. She reminds us that we are powerful creators, full of magic and wisdom.
Self-Love Ritual: Honor the gifts within you today. Write down three things you love about yourself and read them aloud with reverence. This is also a great day to focus on spiritual practices, such as reading sacred texts, chanting, or engaging in gratitude rituals. Wear purple or indigo to represent spiritual awakening or wear something that makes you feel magical. Let yourself bask in your own light.
Affirmation: "I am wise. I am powerful. I embrace my gifts with grace."
 
Navaratri is not just a festival but a journey of self-discovery, an invitation to love ourselves more deeply with each passing day. As the goddess dances through these nights, she reminds us that we are divine, we are powerful, and we are worthy of love—exactly as we are. Through our rituals, we awaken the goddess within us, embracing our strength, courage, wisdom, magic, and radiant beauty. Let each day of Navaratri be a soft unfolding, a tender reminder that you are the embodiment of the Sacred Feminine, the Divine disguised as a human for awhile. I hope this Navaratri nourishes you deeply with the fruits of personal practice, reflection and devotion.

Ayurveda, as you might know, is an amazing, ancient system of medicine and my newest love affair. For years I studied Ayurveda informally with my teacher, Arun Deva. I remember very vividly one lecture he gave where he spoke about kapha, it’s qualities of unctuousness, grounded-ness, stability. At one point he just says, “Fat is love.” As simple as a sentence this is… it kinda blew my mind and has never left me.  Now I study Ayurveda formally and have gained many more insights about why he said what he said…  One of Ayurveda’s core principles is the concept of Sneha. Often translated as "love," "affection," or "oiliness," Sneha plays a major role in the understanding of human physiology and health within Ayurvedic literature. According to Ayurveda, the human body is seen as the ultimate expression of sneha, embodying both its physical and metaphysical dimensions.

The term sneha originates from the Sanskrit root "snih," which means "to love" or "to be attached." In a broader sense, sneha encompasses the ideas of unctuousness, lubrication, and tenderness. Charaka, one of the principal contributors to Ayurvedic literature, states in the Charaka Samhita:
"Sneha is indispensable for the human body, as it is responsible for the unction, softness, and moisture of tissues, promoting strength and stability." (Charaka Samhita, Sutrasthana, Chapter 13, Verse 15)

Physical Aspects of Sneha
Physically, sneha refers to the oily and unctuous substances within the body, such as fats and oils. These substances are crucial for various physiological processes. They lubricate joints, enhance skin health, and facilitate the smooth functioning of internal organs. Fun fact, 20+% of the human brain is cholesterol. The use of oils in Ayurvedic treatments, such as abhyanga (oil massage) and nasya (oil application in the nose), is a practical application of this principle, aimed at balancing the doshas (bodily humors – kapha, pitta, vata) and promoting overall well-being.  The Sushruta Samhita, another foundational text of Ayurveda, elaborates on the physical benefits of sneha:  "The application of sneha, both externally and internally, nourishes the body, enhances complexion, improves strength, and imparts longevity." (Sushruta Samhita, Chikitsa Sthana, Chapter 24, Verse 30)  The regular use of oils, both in diet and therapy, is seen as a means to maintain the   body's optimal condition and prevent the onset of diseases.
 
Metaphysical Dimensions of Sneha
"The essence of sneha is to nourish and protect, similar to the way love nurtures and sustains life." (Charaka Samhita, Sutrasthana, Chapter 30, Verse 26)
Beyond its physical attributes, sneha holds a significant metaphysical dimension in Ayurveda. It symbolizes the inherent love and compassion that should permeate one's life and interactions. The human body, being the perfection of sneha, is seen as a vessel of love and empathy. This is reflected in the Ayurvedic emphasis on nurturing relationships and fostering a compassionate attitude towards oneself and others.
In recognizing the human body as the epitome of sneha, Ayurveda not only underscores the importance of augmenting physical health with the therapeutic and dietary use of oil but also elevates the values of love, affection, and compassion as integral to a fulfilled and healthy life.
 
Nasya: Oiling of the nose
Nasya, one of the five purification procedures in Ayurveda, involves the administration of medicated oils through the nasal passages. This ancient practice is designed to cleanse, nourish, and protect the nasal passages and, by extension, the mind and body. Ayurveda views the nose as the gateway to the brain and consciousness. The Charaka Samhita describes nasya as a vital treatment for ailments related to the head and neck. Charaka states, "The nose is the gateway to the head, and nasya is the best treatment for all head-related diseases." (Charaka Samhita, Sutrasthana, Chapter 5, Verse 56)
The Sushruta Samhita also highlights the benefits of nasya, particularly in terms of maintaining the health of the head and sensory organs. Sushruta notes, "Nasya therapy cleanses the head region and improves the functioning of sensory organs. It enhances mental clarity and strength." (Sushruta Samhita, Chikitsa Sthana, Chapter 40, Verse 21)
These texts collectively emphasize that nasya is integral to maintaining and improving the health of the head, neck, and sensory organs. Furthermore, our relationship to the senses and the health of the sense organs dictates the onset of or the avoidance of disease. Read that again.

Modern scientific research has started to also understand several of the benefits attributed to nasya, providing a fascinating intersection between ancient wisdom and contemporary science.

Benefits of Nasya Oil Application
1. Clearing Sinus Congestion
One of the primary benefits of nasya oil is its efficacy in clearing sinus congestion. Ayurvedic texts suggest the use of nasya for treating sinusitis, rhinitis, and other nasal blockages. Modern research supports this, indicating that the intranasal application of oils can reduce inflammation and mucus production. A study published in the Journal of Ethnopharmacology found that certain herbal oils used in nasya have anti-inflammatory and antimicrobial properties, which help alleviate sinus congestion and prevent infections (Patel & Patel, 2020).

2. Improving Respiratory Function
Nasya oil application is believed to enhance respiratory function by clearing the nasal passages and reducing the risk of infections. The Charaka Samhita mentions that regular nasya can prevent respiratory diseases by maintaining clear and healthy nasal passages. Modern science has shown that essential oils like eucalyptus and peppermint, commonly used in nasya formulations, have bronchodilatory effects, helping to open up the airways and improve breathing (Perry et al., 2019).

3. Enhancing Mental Clarity and Cognitive Function
Ayurveda posits that nasya can improve mental clarity and cognitive function. This is based on the belief that the nasal passages are directly connected to the brain and the prana (life force) entering the body. According to the Sushruta Samhita, nasya helps in calming the mind and enhancing concentration and memory. Contemporary studies have shown that the intranasal delivery of certain herbal oils can have neuroprotective effects. For example, a study published in Frontiers in Pharmacology found that intranasal administration of certain essential oils can improve cognitive function and reduce symptoms of anxiety and depression (Schuwald et al., 2013).

4. Balancing Doshas
In Ayurveda, nasya is considered a vital procedure for balancing the doshas, particularly vata and kapha. The Charaka Samhita emphasizes the role of nasya in removing excess doshas from the head and neck region, thereby promoting overall health. Modern research has shown that maintaining a clear nasal passage can improve the regulation of the autonomic nervous system, which in turn helps balance physiological functions (Brown, 2018).

5. Preventing and Managing Headaches
Nasya is also prescribed for the prevention and management of headaches. The Sushruta Samhita mentions that nasya can be beneficial in treating various types of headaches, including migraines and tension headaches. Recent studies have found that certain essential oils used in nasya, such as lavender and peppermint, have analgesic properties that can help reduce the severity and frequency of headaches (Göbel et al., 2017).


References
   1) Brown, R. P. (2018). The Healing Power of the Breath: Simple Techniques to Reduce Stress and Anxiety, Enhance Concentration, and Balance Your Emotions. Shambhala Publications.
    2) Göbel, H., Heinze, A., Heinze-Kuhn, K., & Petersen, M. (2017). Efficacy of peppermint oil in migraine headache. Journal of Headache and Pain, 18(1), 14.
   3) Patel, D., & Patel, M. (2020). Anti-inflammatory and antimicrobial properties of herbal oils used in Ayurveda for nasal administration. Journal of Ethnopharmacology, 250, 112500.
    4) Perry, R., Terry, R., Watson, L. K., & Ernst, E. (2019). Is lavender an anxiolytic drug? A systematic review of randomised clinical trials. Frontiers in Pharmacology, 4, 338.
    5) Schuwald, A. M., Nöldner, M., Wilmes, T., Klugbauer, N., Leuner, K., & Müller, W. E. (2013). Lavender oil-potent anxiolytic properties via modulating voltage dependent calcium channels. PloS One, 8(4), e59998.

Kanjee is such a universal soup in India.  I’ve seen it dressed up in many ways but the most nourishing for me is when it is very simple and used medicinally.  I know that in Ayurvedic spas and hospitals this is a staple because it is so gentle on the digestive system and can help us detox and rejuvenate.  This recipe comes from Kate O’Donnell. This version works as a light meal or snack.  This also works as a cleanse or to keep you nourished while fasting.
 
1 cup barley, soaked overnight
10 cups water
½ tsp salt
1 tsp each ground cumin, turmeric, ginger
½ tsp black pepper
 
In a large pot over low heat, boil barley, water salt, spices and pepper. Do this for one hour with the top partially covered until the grain breaks up and the soup appears creamy.  Serve warm. Consider garnishing with chopped cilantro. Enjoy!

I discovered this particular recipe just this year.  I’ve tweaked it some but got it from the brilliant and sassy health coach, Andrea Beaman.  I love how these tart little Vitamin C-packed cranberries mix so well with these powerful immune-supporting herbs. What I also adore about this recipe is that its from scratch and helps to heal the memories of that gelatinous crap from the can that always served as a  centerpiece in my family’s winter holiday meals. You know what I'm talking about! This will make your home smell incredibly delicious and festive to boot! Enjoy this vitamin C-rich, anti-viral, herb-infused goodness. Dazzle your guests with a truly authentic but simple cranberry sauce.

The Mulled Cider:
1 qt organic apple juice
3 cups water
2-3 inch piece of chopped organic ginger (1 tbsp dried ginger also works)
3-4 star anise pods
4 cinnamon sticks
1 tsp whole cloves
1 tsp whole allspice
 
Bring all ingredients into a large soup pot and bring to a boil.  Reduce the heat and let simmer covered for I hr.  *Tip* I wrapped all my spices into a cheese cloth so that it was one big “tea bag.”  When I was finished with the cider, I kept the herbs and just boiled them in another pot of water (on low) to continue releasing that amazing smell into the house.  Remember these beautiful herbs don’t just smell/taste good, they are antimicrobial and will help keep the air in your home clean and fresh!
 
Cranberry Sauce:
3 cups mulled cider
3 pounds organic cranberries
½-1 cup organic maple sugar (or any organic sugar you prefer)
1 pinch of sea salt
 
Bring mulled cider to a boil.  Add cranberries and sugar and return back to a boil.  Lower the heat to medium low and cook for 30min or so until most of the berries have popped.  Whisk or mash berries. *Tip* More sugar helps develop the natural pectin (gelatinizing compound) in the cranberries but you can also simmer off more liquid for a similar effect.  Personally, I wanted less sugar so I just cooked it down a little longer.  Remember this will also thicken up as it cools.  If it’s not sweet enough, you can always add in more sugar as you go.  Let the sauce cool to room temperature.  Place it in the fridge for another hour to finish setting up.  Serve and enjoy!

The more I witness the subtle and profound shifts in clients after a gratitude practice, the more curious I am about what “the experts” know regarding gratitude’s effect on our overall mental, emotional, physical health.  There’s some exciting notions creeping into the scientific community regarding this topic!

1.  PTSD & Post-Traumatic Growth:  In a study conducted in 2006, researchers found that Viet Nam veterans suffering from PTSD had significantly less gratitude in their perspectives on life than veterans in a control group.  That said, when asked to participate in daily journaling exercises eliciting gratitude, those with PTSD has a significant improvement in their daily outlook! (Kashdan, Uswatte, and Julian (2006)).  A study measuring VIA traits (Values In Action) of people before and after the 9-11 attacks showed that gratitude was one characteristic that increased during this time period aiding in higher daily functioning (Peterson & Seligman, 2003).

2.  Healing from Mental and Physical Ailments: A large study (2087 =n) in 2002-2003 showed that those who recovered from psychological or physical ailments had higher levels of gratitude (esp. appreciation of beauty, creativity, gratitude, bravery, spirituality, and love of learning) than those who had not (Peterson & Seligman, 203).

3.  Better Sleep:  A study comparing those with insomnia to those with regular sleep behavior, showed that higher gratitude correlated with better sleep quality and quantity (Nelson & Harvey, 2003).

4.  Improved Body Image:  In 2010, Geraghty et al. found that those participating in gratitude lists significantly decreased their body image dissatisfaction as compared to the control group (.71 standard deviations (or 76% of gratitude group improved)).  Not only was this as effective as another clinical tool called ATR (Automatic Thought Record) where patients record their negative or impulsive thoughts to see them in a more balanced or objective way but those who participated in gratitude lists were much more likely to finish the experiment compared to those using ATR (Geraghty et al., 2010).

5.  Decreases Symptoms of Depression:  A meta-analysis (n=2,973) conducted in 2011, (Lambert, Fincham, and Stillman) concluded that within the eight studies they analyzed, gratitude is related to fewer depressive symptoms in those suffering from the affliction.  Positive reframing and cultivating positive emotions serve as the tools by which this relationship is established.

6.  Builds Better Social Support and Mitigates Stress in Challenging Life Situations:  Published in 2008, Wood et al. analyzed two longitudinal studies that showed a correlation between gratitude and stress in college students.  Those subjects with greater sense of gratitude also had higher perceived social support and less stress during a semester in undergraduate studies.

7.  Makes us Happier:  In three studies, participants were asked to keep a journal of daily blessings, or (control groups) daily comparison to others, or lists of hassles.  As expected, those who participated in the gratitude journal part of the study reported greater well-being in several areas including sleep quality, prosocial behavior (helping others in need), and more time spent exercising (Emmons and McCullough, 2003).

8.  Can Help Retell Our Story:  As someone who went through depression in her adolescence, this concept is a personal favorite.  Some of my depression centered on this “broken record” experience I was having – constantly re-playing all the crappy events that had taken place in my past.  Well, Watkins, Grimm, and Kolts (2004) conducted two studies that both showed a positive relationship between gratitude and a positive memory basis.   Furthermore, Watkins argues in a 2008 article (later a book:  Gratitude and the Good Life) that such reframing can lead to an upward spiral of positive emotions.   If we can reframe our past, we can reclaim our present and future!

9.  Helps Us Keep Our Batteries Charged:  In four studies (n=1622) McCullough, et al. found that there was a positive correlation between vitality and gratitude.  This correlation was found even after controlling for personality traits like extroversion, agreeableness, neuroticism, and perceived social desirability.  So even those who are not inherently boisterous and socially adept (personalities naturally associated with trait gratitude and high energy) will have higher energy levels based on higher levels of gratitude! 

10.  Better Relationships:  In the book, Designing Positive Psychology: Taking Stock and Moving Forward, Robert A. Emmons and Anjali Mishra summarize an impressive collection of studies asserting that those who possess greater trait gratitude also build social capital well.  Those with high levels of gratitude are perceived as better potential romantic partners, friends and better co-workers.  Greater gratitude leads to more trust in others and more likelihood of creating new relationships and maintaining established ones. 

11.  Improves Self-Esteem:  So many of kids I use to work with in wilderness therapy and those clients I still support now and again come with a deflated sense of self/self-worth.  The downward spiral that can create is insidious and heart-breaking.  Good news, however!  In a study published in 2008, Froh et al. examined the role of gratitude in shcool-attending adolescence (n=221).  The study demonstrated that “counting your blessings” had a strong positive relationship to overall self-satisfaction.  Overall self-esteem was higher in those who participated in a daily gratitude exercise as opposed to those in the control group during immediate post-academic test and at a three week follow-up.

12.  Enhances Moral and Spiritual Qualities:  Nowak and Roch (2007) argued that feelings of gratitude produce “upstream reciprocity.”  Meaning, when we are grateful for others or the gifts given to us from others, we are more inclined to pay it forward – engaging in altruistic acts because we are focused on the goodness of people and want to participate.  Emmons and Mishra summarize from several studies in the early 2000s that those who are religiously or spiritually inclined also show grater gratitude.  While spirituality and many world religions hold gratitude as a desirable and necessary trait, it may be circular relationship – one’s spiritual practices encourage gratitude; gratitude helps foster even more connectedness to one’s sense of spirituality.

The holiday season abounds with invitations of happiness, relaxation, stress, sorrow, struggle, and so much more.  Remember that conscious cultivation of gratitude can help support you in a myriad of ways. Look into different practices that will help engender greater experience of gratitude to enhance your well-being as you navigate this season.
I send you and your family my best wishes for health and happiness this holiday season!  Brightest blessings!

Spicy African Yam Soup: Serves 8
One of the things I love about food and cooking is how it can help us connect (or stay connected) to the natural rhythm of life.  With the change of seasons, we get to see a different list of fresh ingredients in the market, bringing our awareness to the changes in nature-- things getting quieter, cooler, our bodies seeking heartier, denser food to prepare for the coming of winter.  Anytime we can bring our focus to a deeper connection to the natural world around us, there exists the invitation to remember that we are not alone and that there is more going on than our singular dramas and preoccupations.  Food is a simple way to call us back to the bigger picture and to comfort us on so many levels of our being!
 
Try this hearty, healthy stew to light the internal fires on a cold night!

1 tablespoon sesame oil (organic butter or ghee is okay)
    1 medium onion, chopped
    2 large yams, peeled and diced
    4-6 cloves garlic, minced
    8-10 cups chicken (or vegetable) broth
    2tsp tablespoon dried thyme
    1-1/2 teaspoons ground cumin
    1 (160z) jar chunky salsa (to your spice preference)
    1 (15.5 ounce) cans garbanzo beans, drained
    2 diced zucchini
    1-1/2 cup cooked quinoa (or rice) (optional)
    6-8 tablespoons creamy peanut butter
   1 packet extra firm tofu (could use chicken instead)
   ½  bunch cilantro
    Salt, pepper, Siracha
 
1.  Heat the oil in a stockpot over medium heat. Saute onion, sweet potato, and garlic until onion is soft. Turn down heat if necessary to prevent burning.
2.  Stir in the chicken broth, thyme and cumin. Bring to a boil, cover and simmer for about 15 minutes.
3.  Stir in salsa, garbanzo beans and zucchini. Simmer until tender, about 15 minutes.
Stir in the cooked rice, tofu, and peanut butter until the peanut butter has dissolved.
4. Taste and season soup with salt, pepper, Siracha according to taste
5. Chop cilantro and serve soup with cilantro as garnish.

Enjoy!!