Latest Posts

1
Post Views: 274
Parenting & Children

Help Children Relax at Bedtime

By IT Team — 8 years ago

Looking for more great reads?

 

Excerpted from Good Night Yoga. Written by Mariam Gates and illustrated by Sarah Jane Hinder.

Mariam Gates holds a master’s in education from Harvard University and has more than 20 years’ experience working with children. Her renowned Kid Power Yoga™ program combines her love of yoga with teaching to help children access their inner gifts. See kidpoweryoga.com.

 

 

Illustrator Sarah Jane Hinder creates acrylic artwork for a variety of children’s book, including Good Night Yoga, Good Morning Yoga, The Three Little Pigs, and The Elves and the Shoemaker. She lives in Manchester, England, with her husband and two chihuahuas. See sarahjanehinder.com.

0
Post Views: 253
Mindfulness

Breathe and Be

By IT Team — 8 years ago

 

Need more “Breathe and Be” Moments?

 

 

Excerpted from Breathe and Be: A Book of Mindfulness Poems.  Written by Kate Coombs and illustrated by Anna Emilia Laitinen.

Kate Coombs is the author of numerous books, including picture books, novels, and books of poetry. Her collection of ocean poems, Water Sings Blue, won the Lee Bennett Hopkins Poetry Award for 2012. She’s a former teacher, and has taught both K-12 and college. Her favorite color is the blue-green at the top of an ocean wave, and she goes out of her way to step on dry leaves just to hear them crunch. For more, see katecoombs.com.

 

Anna Emilia Laitinen studied graphic design and illustration in Finland and Iceland. She has illustrated books, stationary, tableware, and textiles. In 2015, she received the Kaiku Award for illustration from The Association of Illustrators in Finland. Her favorite color is the Northern winter sky during sunset and her favorite sound is waking up in a tent in a forest full of birds singing. For more, see annaemilia.com.

 

 

 

0
Post Views: 259
Health & Healing

4 Tips to Make Your Holiday Parties Better for Non-Drinkers and Drinkers Alike

By IT Team — 8 years ago

It’s okay not to drink. In fact, it’s normal, a fact that many people tend to forget, especially around the holidays.

My husband, Pat, quit drinking thirty-three years ago, and he is not at all shy about telling people he’s in long-term recovery. Yet even close friends and relatives who know his story still try to foist alcohol on him.

At holiday parties, people insist him to try “at least a sip” because they brought the alcohol as a gift, or express incredulity at Pat’s description of himself as an alcoholic. “I never saw you drunk or out of control,” one woman once said, “so how could you be an alcoholic?”

Even at a New Year’s Eve party, another friend offered Pat a glass of champagne. When he replied, simply, “No, thanks,” this friend took the opportunity to extol the virtues of moderation.

Moderation may work for some but it does not work for Pat and an estimated 23 million people in this country who are in recovery from alcohol or other drug addiction — including our son Ben, who recently celebrated his tenth year of recovery. Alcohol works its poison slowly, but poison it is, in large and small amounts for those who are susceptible to its addictive effects – and for untold others who get caught up in the party spirit and overly imbibe.

During this holiday season when alcohol flows so freely at intimate family gatherings, holiday parties, and New Year’s Eve celebrations, here’s a short list of suggestions for hosts that will make life easier for non-drinkers and drinkers alike:

 

  1. Respect “no” as an answer

When someone says, “No thank you” to an offer of beer, wine, or spirits, don’t push, nudge, cajole, or question.  Take no for an answer, point to the table containing the different beverages (be sure the non-alcoholic selections get equal space) and say, “We have a variety of non-alcoholic and alcoholic drinks, what can I get one for you?”

  1. Get creative with these non-alcoholic beverage ideas
  • Cranberry or pomegranate juice with sparkling water (Perrier or sugar- and calorie-free waters such as Refreshe or La Croix )
  • Fruit or vegetable-infused water (watermelon, strawberries, cucumbers, mint, lemons, limes, the list goes on and on) are super hydrating and pretty to look at, too.
  • It’s always a good idea to offer several different sodas (ginger ale, colas, root beer, 7-up, sugar free-sodas) or flavored sparkling waters.
  • Forget punches or pitchers of beverages (eggnog for example) that are laced with alcohol; they’re too easy to mistake as non-alcoholic.
  • Garnishes such as lemons, limes, and mint are fun additions to non-alcoholic as well as alcoholic beverages. Put them in little bowls on the beverage tables.
  1. Keep nutritious snacks stocked to curb cravings

Nutritious, high protein snacks help control blood sugar, which can drop around party time (typically late afternoon) and trigger cravings. You don’t have to get fancy–try crackers and cheese; nuts or seeds (cashews, walnuts, almonds, peanuts, sunflower or pumpkin seeds); bruschetta with tomato and basil; or antipasto plates.

  1. Set out a board game or puzzle on a coffee or dining room table

We always have a jigsaw puzzle going and people love to gather around and concentrate on something other than drinking and small talk (of course, drinkers are also welcome).

 

Remember: It’s okay not to drink. In fact, it’s “normal.” And for many millions of people, not drinking is in fact life-saving. I encourage you to try some of these tips this holiday season and throughout the year at any and every social gathering.

 

Looking for more great reads?

 

Excerpted from The Only LIfe I Could Save, by Katherine Ketcham

Katherine Ketcham has been writing nonfiction books for over 30 years and has coauthored 16 books—10 of which are on the subject of addiction and recovery. Her books have been published in 16 languages. Ketcham has led treatment and recovery efforts at the Walla Walla Juvenile Justice Center, and in 2002 she founded Trilogy Recovery Community. She lives in Washington State. Her newest book, The Only Life I Could Save, is being published by Sounds True and will be on available on April 1, 2018.

 

0
Post Views: 688
Health & Healing

Nourish Your Body With These Wintertime Foods

By IT Team — 8 years ago

 

Nature: In general, Ayurveda declares winter (November 15th – March 14th) as the healthiest season. However, the body’s natural intelligence copes with the external cold by automatically increasing the agni in the belly (a physiological response), resulting in increased inner warmth. Naturally, appetite and hunger also increase in parallel. Hence, if we fast in this season or eat a lot of cold and light foods, like salads, vata dosha can go up due to increased quality of lightness and coldness (the principle of “like increases like” at work). So eating nutritious fatty food at the right time (in winter) is a precautionary measure.

Goal: We make the best use of a naturally increased agni in winter and make every meal count. We can eat nourishing foods (see “Preferred Winter Food List” that follows) to proactively build health and immunity for the entire year ahead.

Flavors: Increase intake of sweet, sour, and salty; reduce intake of sour, pungent, and bitter.

Qualities: Prefer heavy over light, and fatty over dry foods.

Specifics: Hearty meat and vegetable soups with added ghee fortify the body. A midday drink of Ayurvedic buttermilk is recommended every day. Eat 1 tablespoon raw honey daily if possible (especially in the morning).

 

Preferred Winter Food List

  • Cereals: Unfermented wheat products (bran, cereal, chapatis, cookies, cream of wheat, crepes, dumplings, pudding, tortillas), white or brown rice, rice pudding. In moderation: quinoa, millet, oats.
  • Legumes and beans: Black gram, black beans, kidney beans, mung.
  • Vegetables: Asparagus, beets, cabbage, carrots, cilantro, eggplant, fennel root (anise), garlic, green beans, green peas, leeks, okra (in early winter only), onions (cooked), parsnips, pumpkin, radish, rutabaga, spaghetti squash, spinach, sweet potatoes, turnips, winter melon, winter squash.
  • Fruits: Amalaki (a nutritious fruit supplement; available online), almonds, apples, dates, figs, grapefruit, guavas, lemon, lime, mandarins, oranges, pears, plums, pomegranate, tangerines.
  • Meat: Chicken, deer, goat, pig, rabbit, seafood soup, turkey.
  • Alcohol: Aged wine is ideal.
  • Seeds: Sesame.
  • Dried fruits and nuts: Almonds, cashews, macadamia nuts, pecans, pine nuts, pistachios, raisins, walnuts.
  • Dairy: Sweet butter, Ayurvedic buttermilk (takra), sweet cream, milk (boiled), yogurt, (never frozen or with fruit, always eat with added raw honey or crushed back pepper).
  • Water: Drink boiled water reduced to warm, drinkable temperature.
  • Fat: Ghee is best; all other natural cooking oils are also fine (except mustard oil).
  • Other: Honey, chyawanprash (Ayurvedic supplement), vinegar in moderation.

 

Avoid in Winter

  • Fasting and skipping meals
  • Eating salads and raw foods
  • Consuming chilled foods like ice cream, chilled water, frozen foods

 

Looking for more great reads?

 

Excerpt from Ayurveda Lifestyle Wisdom by Acharya Shunya.

Acharya Shunya is the founder of Vedika Global, a spiritual foundation dedicated to elevating consciousness, building community, and serving humanity by illuminating India’s Vedic spiritual traditions of Ayurveda, yoga, and Vedanta. In association with its graduates, Vedika Global offers courses at Stanford University’s Health Improvement program. In 2015, she was recognized as a Top 100 teacher of Ayurveda and Yoga by Spirituality & Health Magazine and was invited to represent Ayurveda in the U.S. by India’s Ministry of AYUSH (Health) and Overseas Affairs. She is president of the California Association of Ayurvedic Medicine. For more information, visit vedikaglobal.org or acharyashunya.com.

1
Post Views: 428
Spirituality

Don’t Let Integrity Snatchers Steal Your Joy

By IT Team — 8 years ago

Because your internal meaning-making machine, colors your perception of your life and your very self, and can dictate your actions, non-action, and choices, you probably live with some constant companions. I call them Integrity Snatchers. Integrity Snatchers diminish your sense of self, and erodes your self-trust. They are not “bad” or “wrong.” They are not something to be gotten rid of since they are part of our humanity, and if you are human you won’t be able to get rid of them. But the important thing is to become aware of them. To understand that when left unattended, Integrity Snatchers will keep you from making the highest choices for yourself and going for the life of your dreams.

When you become aware of your Integrity Snatchers, you can remove them from their seat of power.

 

Integrity Snatcher #1: Shame

As humans, we are desperately afraid that the negative labels we have given ourselves are true. And thus, shame arises. We are paralyzed by the shame of believing that we are not good enough, strong enough, smart enough, or pretty enough. Our shame, which is generally birthed from some childhood event, teaches us to hide who we truly are because we fear that who we are is fundamentally flawed. Our shame leads us to believe that people won’t like us if they know who we truly are at our core. Our shame is what creates our external persona and robs us of authenticity.

Integrity Snatcher #2: Shadow

Our shame gives birth to our shadow. Our shadow is comprised of the parts of ourselves that we have so much shame around, that we disown. We judge ourselves so relentlessly, that we cannot fathom the possibility that our shadow aspects or unwanted characteristics live inside of us. How could I be weak, a doormat like my mother? A cheater or liar like my ex? Or mean and abusive like my father? Because our shadows are so distasteful or symbolize someone who hurt us deeply, we disown and detach from them. We vow to ourselves that we are not and never will be that! Our need to bury these parts of ourselves, and deny their existence, automatically wreaks havoc on our integrity. We cannot be whole and complete if we have lost access to the full spectrum of our traits and emotions. We cannot live in our truth if we are hiding the existence of all these parts of ourselves from ourselves and others.

Integrity Snatcher #3: Fear

Our shame, our belief that, “I am that…” gives birth to our shadow, our belief that “I don’t want to be that….” which gives birth to Integrity Snatcher #3— living in a constant state of fear.  We are afraid at every moment of our lives that someone might discover our faults and unworthiness! This coupled with that negative meaning loop that keeps playing in our minds paralyzes us. We view life through a lens of fear. Our fear permeates every area of our being. We have fears about ourselves: I’m not good enough, pretty enough, competent enough. We have fears about life: Life is unfair. Life is about struggle. We have fears about others: People will disappoint me. I can’t trust anyone. Everyone leaves. We have fears even about the “good stuff:” Love hurts. There is no such thing as happiness. Nothing lasts forever.

Integrity Snatcher #4: Your Story

Each of us has a story. We actually have many stories. They consist of all the thoughts, beliefs, internal dialogues, or fears that we have around any subject. For example, our story-lines can range from anything like I will never get what I want to what your fate will be based on your gender, color of your skin, level of education, or even your weight. Our stories stem from all the meaning-making that we set into motion as a child. We can also adopt the stories of the communities we grew up in or the people closest to us. Many of us take on the stories of our parents. They can become the narrative of the family that gets passed down from generation to generation, anchoring the family in a legacy of lack. Although these stories are not necessarily bad or good, they can be limiting.

Integrity Snatcher #5: Playing the Role of the Victim

Like Susan, when we are stuck in our stories we are generally cast in the role of the victim. But when we vow to live a life of integrity we commit to live a life of radical responsibility. We acknowledge that our life is in our hands. It is a demarcation point—a gift we give to ourselves. It means we take our power back. It means being responsible for our thoughts, beliefs, choices, behaviors, and for our deepest dreams and grandest desires. There is no sustained room for, “Oh, woe is me! Poor me! Forget about me! or You did this to me!”

Integrity Snatcher #6: Wanting

Wanting is the Integrity Snatcher I’m most vigilant about because any time I am in a place of wanting, I can slip and slide right out of my integrity. Especially when I think about the men in my life…wanting for him to be the one, wanting to make the relationship work, wanting to hold on and not let go, not wanting to hurt someone’s feelings…I can’t tell you how many times I stepped over my truth and out of my integrity in order to fuel the fantasy and turn the wanting into my reality.

Wanting comes from fear or lack. Whether we are conscious of it or not, we think we are missing something, so we yearn for the outside world to fill us up. It is our fear and our wounded and diminished sense of self, telling us that we don’t have something, and we need to get it. That need turns to desperation and the cliché is true—desperate people do desperate things. They ignore their truth, as well as all the warning signs. They buy into their own BS, and put themselves into scenarios that they often know won’t end well, but they can’t help themselves…they wanted it so badly.

Integrity Snatcher #7: People Who Empower Your Helplessness

Although integrity is an inside job, and not something others can give to or take away from us, we all are human. At some point we might want someone to take care of us, to assist us, to save us, or to handle a part of our life that we don’t feel confident in or enjoy. So, Integrity Snatcher #7 is like a warning sign—watch out for the people who empower your helplessness.

 

Looking for more great reads?

 

 

Excerpted from The Integrity Advantage by Kelley Kosow.

Kelley Kosow is a Master Integrative Coach, program and workshop leader, and CEO of The Ford Institute, a personal development organization that has helped tens of thousands worldwide. For more, visit kelleykosow.com.

 

 

0
Post Views: 1,445
Music

Singing Bowl Meditation Sounds True Spotify Playlist

By IT Team — 8 years ago

Sounds True is on Spotify!

Need some tunes for rest and relaxation? Check out our Singing Bowl Meditation Playlist! A variety of artists who make a soothing mix of infinite rhythms using Tibetan singing bowls. Perfect throughout a meditative practice.

 

Scroll to top
>
Copy link
CopyCopied
Powered by Social Snap