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On mornings I wake up around 4:00 a . m . – this is automatic and a result of waking up early for years to get my family ready for school , to get ready for work , to get ready for a busy commute . Now , I can convince myself to rest for a few more hours but , no matter what time I go to bed , my eyes always open around 4:00 a . m . I know this is common for a lot of us whether we are adults managing ourselves and our families , or kids managing our schoolwork and activities . Our time is filled with so many things that call for our attention but it is important for us to make the time to rest . Rest is something that needs to be prioritized as it helps us to manage our lives effectively . It is a way of looking after our physical , mental and emotional health . Rest is important for us to : Keep our stress levels in check Improve focus and memory Improve our moods Manage our weight Reduce the risk of disease

Get better sleep When our body feels fatigued , when our levels of tiredness go up – what do we do ? Do we drink coffee or find other ways to keep ourselves going ? Do we give ourselves the time to rest ? When our energy levels drop we need to take the time to rest to restore this energy . We must allow ourselves to relax , if we are tense then we cannot come into a restful state and cannot fully give ourselves the time to be renewed and reenergized . A yogic practice to relax , renew and restore : One way for us to get some rest is through the practice of yoga nidra ( a deep state of conscious sleep ). This is a guided practice which combines breath , body and awareness techniques . It is typically done for 45 minutes but can be adapted for sessions as short as ten minutes .
The practice helps us to engage and gain control of our autonomic nervous system ( ANS ). This system controls many of the organs and muscles of the body and , through conscious engagement , we can begin to bring our bodies into a state of rest . Benefits of yoga nidra : Yoga nidra allows us to come into a deep state of rest where healing of mind and body can take place . It is a practice that leads to deeper understanding of who you are as a physical , mental and emotional being . Some benefits that can be experienced are : Physical and mental tension and stress release Emotional stability Better sleep Greater awareness of ourselves at all levels of our being Who can do yoga nidra ?
Anyone can do this practice – it is recommended for all who are in need of rest , from children to seniors . It is a guided practice that is easy to follow at any age . The steps of yoga nidra : Light movement : Yoga nidra can be done at the end of your yoga practice or at any time that you need rest . To begin , move the body in gentle stretches , becoming aware of your body and begin to notice how the body is feeling . Preparation : Come into a comfortable position – on a mat , on the floor , in a chair – close your eyes and become aware of the position of your body , your breath , and external sounds . Begin to relax your mind and body . Sankalpa : As your mind and body begins to relax you are asked to create a sankalpa , a resolve , that is short , clear and positive e . g . “ I am healed ”, “ I am rested ”, “ I am more aware and efficient ”. Repeat this sankalpa three times in your mind . Exercise without movement : You are instructed to remain aware , to listen to the guided instructions and to move the mind very rapidly according to the instructions without making any physical movements . This is a subtle internal working of the body - based on the idea that as you signal your body to move from your brain , the impulse is sent down the nerve to where you intend to
May 2017

Get some rest with Yoga Nidra – the practice of yogic sleep

By Renee Rampersadsingh
Yoga nidra
move . Systematic relaxation : You are instructed to bring attention to one point in your body at a time , relaxing each point as you do so . Breath awareness : You are guided to become aware of your breath – the movement of breath through your body , how you breathe through your nostrils and the flow of breath in and out of your body . Visualization : You are asked to visualize objects or situations and then let your awareness travel from eyebrows to throat to heart where mind and body is instructed to rest . Reaffirm your sankalpa : You are asked to reaffirm your sankalpa three times . End your practice : As the practice comes to an end , you are guided to become aware of your body and external environment , begin to move your body gently , roll to your right side and when ready you may open your eyes and sit up .
References : http :// www . yogamag . net / archives / 2 001 / bmar01 / yoganid . shtml http :// www . yogajournal . com / meditation / reflections-of-peace https :// www . youtube . com / watch ? v = 4NBImrP0aPk
( Renee is a yoga teacher . See her ad below for information on how she can be contacted for classes )

2 drinks to replace your morning coffee

Are you the sort of person who can ’ t imagine starting your day until you ’ ve had your morning coffee ? If you ’ re curious at all about seeing what it would be like to start the day without your usual cup of joe , then read on ! Although there ’ s nothing like that aromatic smell , coffee still contains caffeine , which is a stimulant to the nervous system . It ’ s also dehydrating , and consuming too much too often can increase a number of metabolic effects on the body such as increased heart rate , increased blood pressure , fatigue , adrenal exhaustion , and reduced stomach acid leading to digestive issues . So what are some tips for smart coffee consumption ? First , hydrate before you caffeinate . I know that in the morning , the quickest thing is to grab a cup of coffee to go , but first and foremost , make sure you hydrate your body . A mug of warm water with a little
lemon wakes up your digestive system and clears away toxins that your body has been accumulating and working to get rid of while you ’ ve been asleep . Second , be choosy about the type of coffee you consume . If possible , purchase from a local vendor or find an organic option that you trust . Not only will you be supporting small business , you ’ ll be drinking something far less processed and acidic to your body . Third , the best way to consume coffee is just on its own , Americano style . Adding refined and processed sugary syrups , dairy , and preservatives depletes what coffee really is . True aficionados would probably agree in saying it isn ’ t a real coffee with all those added extras ! As for alternatives , here are two drinks that are just as delicious and satisfying as coffee but a whole lot
easier on your system . Dandy Latte Dandelions are so very underrated . The little yellow flower that everyone likes to weed out of their lawns should actually be finding its way onto your plate and into your diet . Each part of the plant — stem , leaves , and flower — provides its own specific benefits for the body , and the taste of the tea has a surprisingly similar flavour to that of coffee . Dandelions are great for our digestive system ; they stimulate the production of bile , help get the stomach juices flowing , and support our liver all at once .
Ingredients 1 cup strongly brewed organic dandelion tea ¼ cup coconut or hemp milk 1 heaped teaspoon coconut oil Optional : Sweeten with a little raw honey or coconut sugar
Liquid Gold Elixir If you haven ’ t already been including turmeric into your diet , here ’ s the perfect way to add this amazing anti-inflammatory spice into your diet . Turmeric has been used in Ayurveda for thousands of years as a healing remedy for various ailments . Heated with a little milk and lots of warming spices , it ’ s wonderful for warding off colds and keeping your immune system in tiptop shape . This is a great one to have before bed , too !
¼ teaspoon cinnamon Pinch of ground black pepper Pinch of Himalayan sea salt Optional : Pinch of cayenne pepper for extra heat
For each of the drinks , gently heat the milk in a saucepan on the stove . Just
before it boils , remove from the heat and add the rest of the ingredients . Whisk everything together until smooth and frothy . Drink as it is , or for an extra foamy treat , add the mix to a high-speed blender . Pour into a cup and enjoy !
Ingredients 1 cup coconut or almond milk 1 heaped teaspoon coconut oil 1 teaspoon raw honey ½ teaspoon turmeric powder ¼ to ½ teaspoon freshly grated ginger or ¼ teaspoon ground ginger