root & branch

These are uncertain times when everything feels unfamiliar — and that can create anxiety. I found this meditation helpful this morning in opening up to a sense of peace and trust. I wanted to share it, just in case, you are needing a little of that too! ❤️

‎Tara Brach: Guided Meditation for Times of Pandemic: “Calling on Your Awakened Heart” on Apple Podcasts ‎Show Tara Brach, Ep Guided Meditation for Times of Pandemic: “Calling on Your Awakened Heart” - Mar 19, 2020

What is the story you tell yourself about the number you see when you stand on the scale?

What meaning do you assign to your weight?

Is it possible to see this number as neutral? Why or why not?

Most of us assign a lot of meaning to this number (and it's usually negative). It can be helpful sometimes to take a break from weighing ourselves when it feels emotionally laden.

It can also be interesting to explore why we assign so much negative meaning to this number.

If you were to weigh yourself in kilograms or stones, would the number mean something different to you?

"Training your mind to be in the present moment is the #1 key to making healthier choices."
-- Susan Albers

What do you remember your parents and others telling you about food/meal times when you were a child?

How have these messages affected you as an adult?

How do you see them showing up in your life?

Some of these messages may feel true and helpful, while others may be less useful or even harmful to you now. You get to decide what to carry forward with you in your life.

What story do you tell yourself about the amount of food you eat?

How do you measure what is "enough" food?

Do you rely on internal or external cues?

Remember to trade judgement for curiosity and to offer compassion to yourself as you increase your awareness around these questions.

We all want big change. Dramatic change. Life-altering change.

In reality, all dramatic, big changes come from small, undramatic, often boring steps that we consistently take over time. Putting on our walking shoes, going to bed on time, taking five minutes to write in your journal, drinking your water... None of it seems dramatic or important.

But those seemingly unimportant small steps are the building blocks from big, dramatic change. Every. Single. Time.

Small steps consistently taken create big change.

What does it feel like to be hungry in your body?

Can you describe the physical sensations?

How do you know when it is time to eat?

Many women I work with quickly realize they have no idea how to identify when they are hungry. Isn't that amazing? You may experience hunger differently than you imagine it for others.

Stop, breathe, and listen to how your body communicates hunger to you.

What is the story you tell yourself about your body?

-- Is it good or bad?
-- Ugly or beautiful?
-- Deserving or disappointing?
-- Too big or too small?
-- Strong or weak?
-- Worthy of love and respect or deserving of punishment?

How might the story you tell yourself effect the way in which you care for your body?

Can't you see yourself staring out at the ocean while practicing yoga with an amazing group of women?

Make it a reality!

Join us next fall for
Abundance
A Root & Branch Body Wisdom Retreat
September 24-26, 2020

DM for details.

Homemade Bone Broth with Costco Rotisserie Chicken

Every time I go to Costco I get a pre-cooked rotisserie chicken. We usually have it for dinner that night. We clean the remaining meat off the bones and throw the carcass in the crockpot. Simply cover the chicken with water. Add onions, celery and other veggies and spices if you want, but it's not necessary.

Cook on low overnight or even a few days. Strain the broth, disposing of the bones, and use the broth for any homemade soup you are making that week. Add the leftover chicken to your soup or use it in another recipe.

You can also freeze the broth for future use. (Remember it will expand when frozen so don't overfill your container!)

"What's for dinner?"

If you are like me, this is one of your least favorite questions. Even though I love eating, I sometimes wish we didn't have to do it EVERY SINGLE DAY.

If you are looking for some ideas without having to scour the internet for hours on end, sign up for my free weekly meal plan. New ideas will be delivered to your inbox every Friday.

All recipes are whole foods based, gluten free, dairy free, and refined sugar free. I flexibly follow these food guidelines because that is what feels best in my individual body. Experiment to see what feels best for you!

I will be forever grateful to for teaching me this concept.

We tend to think that if we are doing things "right," then we should be happy and life should be easy.

But "opposition in all things" is a real principle. There are always going to be good days and positive days. Challenging situations will continue to arise.

Nothing has gone wrong.

Both positive and negative emotions are a consistent part of the human experience.

For everyone.