“If you feel ‘burnout’ setting in, if you feel demoralized, and exhausted, it is best for the sake of everyone, to withdraw and restore yourself.”

– Dalai Lama

I’ve been thinking……..

I’ve been talking with lots of people. I feel myself that there’s a subtle shift in our culture from managing things to struggling. It’s curious that the longer we proceed together down this pandemic road, the more we are searching for transitional options. What does that mean? While a year ago we were ok with switching everything to Zoom and online, we are now tired of it. Weary. Despondent, and sometimes even depressed. Yet what are our options?

Everyone in the healing community talks about self care and receiving.  I believe there are four areas of nurturing oneself: physical, emotional, spiritual and mental. Here are a few tips for each area. Choose something daily that will assist you personally. Find a morning routine – if you don’t already have one – that will help you set your day. How you begin is often how you proceed and finish.


Nourish your physical body with healthy foods and nutritious choices. Take advantage of fall harvest time with veggies and stock up on winter squash and corn.

Sleep well and uninterrupted. Find what works for you. Set a bedtime routine.

Move your body to help maintain energy.


Call a close friend or mentor that you haven’t connected with recently for a heart to heart chat.

Hold a space of grace for yourself and others – these are challenging times. Be compassionate.

Journal your thoughts and feelings.

Organize a socially safe gathering of friends and family.


Spend time outdoors in nature.

Meditate or pray on something you are grateful for.

Get creative: draw, paint, dance, photograph, sing!


Read a good book.

Watch a stimulating movie.

Learn a new hobby.

Make a list of projects you’ve been meaning to do and begin one!

I hope these ideas stimulate some thought for you and help guide you to structuring a new pattern.

To your good health!

In gratitude,




Yoga Pose of the Month:
Legs up the Wall

Legs-Up-the-Wall Pose, or Viparita Karani in Sanskrit, is a restorative yoga posture that offers a wealth of benefits, making it a popular choice among people wishing to relax.You may place a cushion, folded blanket, or bolster under your hips. Using a higher support requires more flexibility, as does placing your hips closer to the wall. Adjust accordingly to find your sweet spot.

Bend your knees as much as you like, and if it creates comfort, you can even place a pillow between your knees and the wall. You may use a cushion or folded blanket under your head and neck.

  1. Sit with your right side against the wall, with bent knees and your feet drawn in toward your hips.
  2. Swing your legs up against the wall as you turn to lie flat on your back.
  3. Place your hips against the wall or slightly away.
  4. Place your arms in any comfortable position.
  5. Stay in this position for up to 20 minutes.
  6. To release the pose, gently push yourself away from the wall.
  7. Relax on your back for a few moments.
  8. Draw your knees into your chest and roll onto your right side.
  9. Rest for a few moments before slowly moving into an upright position.

Link for pose: https://www.healthline.com/health/exercise-fitness/legs-up-the-wall#variations
Link for picture: https://freedomgenesis.com/legs-up-the-wall/


Recipe of the Month:
Green Salad with Apples, Cranberries and Pepitas


This delicious salad only takes ten minutes to make and it also includes a few Fall-time ingredients like apples and cranberries. This dish would be great served on it’s own for a light lunch or as a lovely side with dinner. It can easily be made vegan by using maple syrup instead of honey and omitting the cheese. Enjoy!



Green salad

  • 5 ounces (about 5 cups) spring greens salad blend
  • 1 large or 2 small Granny Smith apple(s)
  • ⅓ cup dried cranberries
  • ¼ cup pepitas (green pumpkin seeds) or chopped raw pecans
  • 2 ounces chilled goat cheese, crumbled (about ⅓ cup)

Apple cider vinaigrette

  • ¼ cup extra-virgin olive oil
  • 1 ½ tablespoons apple cider vinegar
  • 1 ½ teaspoons honey
  • 1 teaspoon Dijon mustard
  • ¼ teaspoon fine sea salt
  • Freshly ground black pepper, to taste



  1. Toast the pepitas: In a medium-sized skillet, toast the pepitas over medium heat, stirring frequently, until they are turning golden on the edges and making little popping noises (if using pecans instead, warm them just until they are fragrant). Transfer the pepitas to a small bowl to cool.
  2. Make the dressing: In a cup or jar, whisk together the olive oil, vinegar, honey, mustard and salt until well blended. Season to taste with pepper.
  3. Just before serving, chop the apple into thin, bite-sized pieces. Place your greens in a large serving bowl. Top with sliced apple, dried cranberries and toasted pepitas. Use a fork to crumble the goat cheese over the salad.
  4. Drizzle the salad with just enough dressing to lightly coat the leaves once tossed (you probably won’t need all of it). Gently toss to mix all of the ingredients and serve!Link for recipe: https://cookieandkate.com/favorite-green-salad-with-apples-cranberries-and-pepitas/



“Talk to yourself like you would talk to someone you love”
– Brene Brown