**Elderberry Syrup**

I hope you all had a wonderful Thanksgiving!  Now that winter has set in in the East Coast, I wanted to share about Elderberry Syrup. 

My favorite Yoga Instructor/Herbologist Melita posted a WoNdErFuL holistic medicine for boasting your immune system during our nasty cold season.  I immediately went to our co-op to buy the ingredients and made it.  I had a nasty sinus infection, which my essential oils helped cure (blog about those coming soon....) but I still had a cough. 

I made it and took some every hour for a half day.  The next day, I felt great!  I continue to take it each day in the morning as a precaution, and not to mention it tastes great!  As a teacher, I come in contact with about 2,856,491 germs a day, so the least sick I am the better!

Here is the recipe.  I hope you enjoy it as much as I do!  And let's hope for a sick-free winter season! 

Meditation 101

Last month, I went to a Stress Relief workshop with Melita. She went over herbs to help relieve stress (Tulsi AKA Holy Basil, Chamomile, Lavender), Yoga practices (legs on wall, bridge), and meditation.  I never really considered meditating, but thought I would give it a try outside the workshop.  I have been really stressed lately, so anything that can help I would try.

I have been sticking to it for a month and have seen dramatic improvements!!  I have been more relaxed, less stressed, and patient (which is usually my mantra).  I have been meditating 3-4 times a week and I notice those days I don't meditate, I feel slightly off.  Which to me, that slightly off feeling lets me know that my body, mind, soul, and spirit need it. 

There are many great apps you can download to help you meditate.  I tried Headspace last year and it is nice with getting the foundations down.  Here is another list of great meditation apps. 

But here is how I meditate.  I may not be doing it right, but it is what works for me.  I will be researching more to find out other ways. 

1. Sit in a comfortable seat on the floor where it is quiet.
2. Close your eyes and relax your body, but keep your spine straight.
3. Be aware of your environment- sounds you hear, smells, tastes. Notice what is going on around you, so you will not be startled or come out of your meditation if you hear a noise (dogs barking, or in my case, a cat rubbing against me). 
4. Focus on your breathing.
5. Then, do a fill body scan- start at the top of your head to your toes.  Be aware of areas of discomfort.  Try to focus on those areas of discomfort and relax them or adjust your body to help alieviate any discomfort.
6. Alternate nose breaths- Begin by covering you right nostril and breath in through your left.  Then, cover your left and breath out your right and inhale through your right.  Cover your right and exhale out your left. This is one cycle.  Complete 11 more times for a total of 12 cycles.
7. Next, it is time for your mantra, which is a word or sound repeated through meditation to help keep your focus.   Mine is usually patience or strength.  The mantra needs to be repeated 108 times.  This is tracked by moving your thumb and middle finger along a bead on a mala necklace.  I made my own Mala from buying supplies at Michael's store.
8. After your mantra, it is time for prayer.  I start my prayer by recognizing people in need or who need extra thoughts.  Then, I give thanks for things in my life, or forgiveness.  While I am praying, I bring my hands together to my chest.
9. Last, I say an Om and re-state my mantra.  And finally, I say Namaste! :)

Meditation should be something that you look forward to and that should be done around the same time each day.  If your mind wonders to things during your meditation (to-do lists, something you forgot at work, what you will be eating for dinner), allow it, but then redirect it back to your meditation.  It can last 5 minutes by just taking breaths, or 15-20 minutes which is my usual length. 

 

This is the Mala I created from Michael's.  I used 108 beads, made my own tassel from thread, and attached an Om charm to it.  The beads are made of sandstone, and are usually very cold.  Which is quite refreshing after my 3 mile run.  I usually meditate after exercising. 

Om ॐ

My journey begins with Yoga.  I had done some Yoga videos at home and enjoyed it for an after work-out stretch.  I had always been interested in going to a class, but am very socially awkward about trying new things by myself.  In February 2014, my BFF Kori was down visiting one day and suggested we go to a Yoga class.  I knew of a studio right next to my school, BlissBlissBliss, and checked the website for a class.  We ended up going to a Restorative Yoga class, which was nice, but rather slow. 

I decided to ask a co-worker to go with me, since she had been there before.  She suggested a Hot Yoga class with a great instructor, Melita.  I wasn't crazy about being hot and doing Yoga, but gave it a shot. 

After the first session, I was hooked!  I loved it because no matter your ability or level, you can do everything!  There is always a modification, whether it is something easier or harder.  It would be a learning process, but I wanted to be involved.  And whoa what a workout!  My legs were killing me the next day!  #nopainnogain

I attended classes once a week, while continuing my normal exercise routines.  I was loving the flexibility and mind-body awareness. 

I began with a setting a goal and practiced to achieve that goal almost daily.  I decided on Crow pose - which is also known as crane pose or Bakasana - and is usually the first arm balance learned by Yoga students. Crow pose strengthens the arms, wrists and abdominal muscles in addition to stretching the upper back and opening the groins.  By May, I mastered it!

However, I took 5 months off of Yoga (!) and have lost it, but will continue working on it.  Life happened in the summer, and then school happened.  I know I shouldn't make excuses...But I will get my Crow back!

So with Crow flying away from me, as well as my Yoga classes, I decided to work on my headstands.  I have been able to do them, by rely heavily on the wall for support.  I have been praticing EVERY day (#yogaeverydamnday) and have mastered it without a wall!!! 

I am back on the Yoga class band wagon and very inspired by my sister who is not only getting her 200 hour Yoga certificate, but also attending a SUP Yoga Training.  (If only I was as brave as her and got my certificate...)