Create Routine for Mental Focus by Connecting the Mind, Body, and Soul

by Julie Watson Daily Practice Wellness Article

The practice of Yoga Therapy emphasizes the mind-body connection for optimal well-being. It’s been long known that if the mind suffers, the body suffers, and vice versa. Recent advancements in research have a similar message. Western sciences are reconnecting the mind and body through the studies of the vagus nerve, the microbiome, and more, shifting toward a more integrative approach to health and well-being.

Embrace Daily Routines or Rituals

When the mind and/or body become imbalanced, experience fatigue, or feel out of sorts, how do we restore balance, even when outside circumstances feel out of your control? Where do we start in order to improve our mental focus? As a Yoga Therapist, one of my lifestyle suggestions is to create a personal and realistic routine or ritual.

A consistent, daily routine can set the tone for the entire day by bringing a sense of well-being. Embracing a daily routine or ritual can also offer us a way to reconnect with our hearts and to begin building patterns of quiet, calm and non-judgement. Look for the daily rituals that will help balance the constant energy of change, and make sure your rituals are adaptable to your life. Be mindful not to add too much, and make adjustments in small steps.

Below are some simple and effective ways to create a better routine and balance in your life.

Establish a Morning Wake-up Time and Ritual

Maintaining a scheduled wake up time gets your body and mind set in a rhythm to gracefully begin your daily activities. A simple routine of rinsing the face, eyes and mouth brings about a renewed freshness of the body and mind. Then, follow with drinking a glass of room temperature water to help cleanse and awaken the digestive tract. Finish with saying a prayer or blessing for the day – say it from your heart.

Explore a Mind-Body Centering Practice

Whether it’s ten minutes or an hour, integrate a centering and calming practice that promotes mindfulness, such as meditation, yoga, or tai chi. Such practices can be a natural way to refresh your brain. A mindfulness or meditation practice can be as simple as walking outside and noticing the sounds and appreciating the sights of nature. There are also yoga postures or breathing practices that can help with fatigue and exhaustion and give the body and mind a reboot. Or, maybe take 10 minutes to read a book in a cozy, quiet place that is free from distractions.

Set Regular Mealtimes

Even on busy days, make sure to take the time to eat a nourishing diet at regular mealtimes. Regular meal timing helps to promote regular digestive patterns and research suggests that it can support both physical and mental well-being. Eat for the season and think about what would be balancing. For example, is it cold and rainy outside? Soups and stews are great for colder weather and will help warm and fuel your body, particularly during the fall and winter months. You could even turn one of your meals into a mindfulness practice. To practice mindful eating: Turn off all devices and sit down to enjoy a meal by yourself. Eat your meal slowly, savor each bite and tune into the sensations as you chew.

Find Grounding Activities

It’s important in times of disturbance or disorder to look for activities that ground and support us. Can you pause and take a breath, sighing on your exhale? Can you create an inviting, quiet spot in your home to spend some alone time thinking and reflecting? A blanket and some pillows on your favorite chair or corner of the couch can make a great retreat from the world. Or, dedicate a space in your home to place a mat and practice your Mind-Body Centering Practice.

Cultivate Positive Thoughts

Acknowledge that you are doing the best that you can in your unique situation.

Strong feelings of fear, uncertainty and doubt can lead to distorted thoughts or a constant narrative of mental negativity. Try positive reframing of thoughts that are true and helpful. Hanging meaningful quotes around your home or in your office can also help spark much needed motivation when you’re feeling overwhelmed or low on energy on one particular day.

Think positivity is a bunch of hoo-ha? Then call your funk or imbalance what it is. I believe that sometimes we must acknowledge that a situation is not ideal and then use it as an opportunity to go up from there or an opportunity to try something new. Once we learn to honor our obstacles, we can learn to let go of the distorted thoughts and more easily move forward with more clarity.

Prioritize Sleep & Create Sleep Hygiene Guidelines

Similar to a regular wake-up time, it’s important to maintain a consistent ‘lights out’ schedule. Your brain requires regularity in order to be more focused and regulate your internal clock. A consistent sleep schedule is an accessible way to practice setting a healthy boundary to protect and reboot your physical and mental energy. And, when we practice such boundaries with ourselves, it helps when creating healthy boundaries in other aspects of our life.

Tips for creating an ideal sleep environment:

Get in the habit of turning off technology at a certain hour each evening. Turn off any sound notifications on your devices if it’s not urgent.
Keep your phone out of the bedroom to eliminate distractions and blue light at night.
Keep your room as dark as possible, or wear a breathable eyemask.

Over time, your body and mind will adjust to your new sleep routine, creating a feeling of safety and peace that will help regulate your nervous system and allow for better quality rest and a boost in cognitive function.

Take a Mini-Break to Reboot: A Do Nothing Ritual

A basic tenet of Ayurveda is “like increases like and opposites balance.” Similar to physical activity, if thoughts and emotions become excessive in the mind and it results in ongoing stress and overwhelm, doing and thinking more can lead to more stress, overwhelm and other problems.

Give yourself permission to pause, refresh, rest, and unplug from the hustle culture. This is particularly important if you are taking care of children or parents at home that require even more of your time and attention. Doing nothing for a brief moment is a start. Do nothing and breathe. Connecting with the breath is a simple way to connect with the soul. (Did you know? Latin word “spiritus:” breathing, breath, air, soul, life.)

And, for those who like to do-do-do and live a fast-paced lifestyle, it takes more work and a conscious effort to slow down. The power is in the stillness.

Try incorporating one of these routines and rituals into your daily life. Pick one that is realistic and adaptable to your day, and commit to practicing it for 60 days. Notice how it affects your mental focus, as well as your overall health and well-being.

Seek help from your support network or seek professional help

Remember that you are not alone. Don’t be afraid to ask for help, whether it’s from a family member, a friend, your community or a therapist or wellness professional.

If you’re interested in gaining more support for your health and wellness routine, feel free to contact me for a complimentary consultation to discuss your individual needs.

My Therapy in the Kitchen

by Julie Watson Nourish Wellness

Cooking is cathartic for me. I like the creative process, and the focus and attention it requires can be quite therapeutic. While there have been instances where cooking projects did not go as planned and resulted in stress, overall, the act of cooking generally fosters a positive mood.

When I’m motivated or inspired, I check what ingredients I have or think about what will support my mood. I enjoy exploring cookbooks, magazines, and online sources for inspiration and using seasonal ingredients for colorful dishes. Sometimes I follow straight from the recipe; sometimes I change ingredients or steps based on experience; and sometimes I follow a desirable color palette.

My cooking interest started in my early 30’s in Seattle. I had a group of friends who cooked and enjoyed food. My husband, who worked in the service industry, shared this passion. We often had dinner parties, restaurant outings and holidays together were the norm. My favorite experiences were the meals we prepared at each other’s homes. I love group meals for the sense of community they create.

Early in my teaching career, I started learning about Ayurveda and became inspired by a vegetarian cookbook full of international recipes. That led me to seek guidance from Sachi Doctor, an Ayurvedic practitioner and Functional Medicine Health Coach (NBC-HWC) based in Oakland. Sachi taught me to understand how to eat (and live) in a way that is more aligned with my mind-body constitution (dosha) and with the seasons. In an effort to revive the group meal experience and combining it with my love for teaching and cooking, Sachi and I hosted workshops that applied Ayurvedic principles both in yoga and in the kitchen.

My Yoga Therapy studies examined health and disease through Western medicine and the Ayurveda perspective, including nutrition for inflammation and diabetes. I researched the health benefits of foods, spices, and herbs, and learned through personal experience what truly benefited my body.

My studies, professional experience, and physiological changes have influenced my approach to cooking. Currently, my cooking interests focus on digestive health and listening to what my body needs. Typically, I prepare simple meals that promote energy balance, mood stability, and a healthy lifestyle. I have become more attuned to the specific requirements of my body, and this mindfulness enables me to assist others in achieving enhanced well-being.

Want to learn more about how Yoga Therapy from an Ayurvedic perspective can support your physical and mental well-being? Contact Julie for a free consultation to learn more.

Thank you for reading. Enjoy this tasty salad idea for Summer/Spring.

Vibrant Quinoa Salad

Combine the following chopped herbs in food processor with 1/3 cup or more olive oil. Add lemon or vinegar if desired,

1 bunch cilantro , packed
1/2 cup parsley , loose
1/4 cup each dill, mint & tarragon

Mix with the following:

2 cups (more/less as desired) cooked quinoa
small sautéed onion, thinly sliced
1/2 cup toasted pine nuts
1/2 to 1 serrano pepper, deseeded and chopped
3-4 green onions, sliced
generous handful of arugula, chopped
salt & pepper to taste; I also added cumin
feta, optional

If you don’t like the taste of tarragon, you could skip it or use another herb such as basil, sorrel, or lemon thyme.

Enjoy!

Recharge and Thrive: Proven Tips to Reduce Burnout and Boost Your Energy

by Julie Watson Daily Practice Evidence-Informed Health Wellness

Burnout has become normalized in our society, but there’s a more fulfilling way to live. Find out how to break free from the cycle of stress and rejuvenate your spirit with these proven tips and self-care strategies.

Imagine darkness filling the room as a blaring alarm startles you awake. It’s another early morning as you open your eyes, already exhausted by the weight of your to-do list. No amount of caffeine seems to wake you up anymore. By 10am, you find yourself on your third cup of coffee, as you work on work deadlines and run errands. The laundry and dishes are piling up at home, and it feels like if one more thing gets added to your plate, you might fall apart from exhaustion.

Does this scenario sound familiar to you?

If you’ve had these feelings lately and feel tired no matter how much rest you get, you may be experiencing burnout. Whether it’s due to work, parenting, caretaking, driving to endless appointments, or simply doing the same routine over and over again, burnout or chronic fatigue are common symptoms often reported by my clients or colleagues.

For most people, overwhelm and exhaustion are regular symptoms of burnout. When these symptoms show up, they limit clear thinking, increase forgetfulness, and make it significantly more challenging to get things done.

Let’s look into some of the root causes of burnout and how you can better manage it.

What causes burnout?

According to the World Health Organization (WHO), burnout is an occupational phenomenon. It’s defined in ICD-11 as follows:

“Burn-out is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. It is characterized by three dimensions:

feelings of energy depletion or exhaustion;
increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job; and
reduced professional efficacy.”

Although WHO refers to burnout specifically in the occupational context, and states it should not be applied to describe experiences in other areas of life, research tells us that the term covers a much larger population. This includes caregiver burnout, parental burnout, pandemic burnout, and social media/noise burnout.

While burnout may not be classified as a medical condition, it does lead to chronic stress, which is considered the root of many health problems.

Regaining your time back

Creating work and personal boundaries are the first step to counteracting burnout. You first have to get to the root of the problem and find out why you have too much on your plate and the reason you have trouble saying no to new responsibilities and tasks.

Taking a vacation is a great way to help declutter the mind to allow you to reset and recharge. However, if a vacation isn’t possible, and if you’re finding it challenging to create boundaries and improve your schedule, self-care practices are easily attainable and within your control. And also, try to acknowledge that self-care is not a luxury, it’s a necessity.

“Self-care is not a luxury, it’s a necessity.”

Self-care strategies to combat burnout

Whether you have five minutes, an hour or a day, here are some effective self-care strategies to combat burnout.

1. Setting boundaries
Studies show that it’s important to have boundaries between your work and personal life to prevent burnout. You may also need to set boundaries with a loved one, family, colleague, or friend to protect some of your time and energy. This requires learning to be okay with not pleasing everyone and sticking to the priorities that you have set for yourself. Remember, boundaries are there to protect you.

Try this: Set aside time for yourself regularly and schedule it in your calendar. Communicate with others that you are unavailable, which will likely be a practice to say no to other tasks. Be firm yet kind. Take your scheduled time as an opportunity to do what restores you or what brings you joy, recognizing that self-care may be different each time.

2. Intention setting for the day or a task
Setting a clear, doable intention is the key to building a new habit of reducing stress and slowing down. When you set an intention, focus on the step you’re going to take, not the result. The key is to be realistic and flexible.

For example, you might set a clear intention to be fully present and aware as you take a shower or cook a meal over the next week. Setting intentions can allow you to be more present and to complete tasks more mindfully and with purpose. You can even explore what it’s like to transform your daily routines into meditation.

3. Walking outside
Getting outside to take short walks throughout the day, or in the morning or evening, can help clear your mind and energize you. Studies show that walking can also improve sleep quality and boost creativity. If you can’t get outside due to weather or other limitations, you can try walking around your home, office, or on a treadmill if one is available. An extra bonus: the physical activity releases endorphins and can help you cope with stress.

4. Daily meditation or mindfulness practices
A daily meditation or mindfulness practice can help bring more self-awareness and make you more present. Such a practice can serve as a rest break and a brain “refresh,” thereby reducing burnout. Our minds are simply not built to stay focused all day. In fact, productivity experts recommend taking a 10- to 15-minute break about every 50 to 90 minutes. Taking intentional meditation breaks is a great way to get grounded, clear and centered. Not only will this time spent help reduce burnout, but it can also improve productivity as well as your mood and overall well-being.

Here’s a short Centering Meditation to help ground you in the present moment.

Julie Watson Yoga · 5 Min Centering Meditation

Try practicing one of these tips in your daily life. I suggest you choose one thing for two to four weeks to start developing a healthy habit. If you like it, make it part of your daily routine. Also, keep in mind that you cannot pour from an empty cup. Practices can only go so far, and there is not a one-size-fit for all. Don’t be afraid to ask for help from your family, employer or the community. If you need additional support, I can offer resources or help you explore other types of self-care that nurture different aspects of your being – physical, emotional, social, mental, and spirit.

Developing your own personal practice

A personal practice can help you elevate your daily routine and regain control over your day. It also needs to be personal enough and deep enough for you to prioritize your self-care and follow through.

Kick-start your personal practice and self-care with a Yoga Therapy Package, offered for a limited time. In-person and virtual sessions are available, and package expires in 3 months of purchase.

Want to learn more? Contact Julie for a free consultation to learn more about how a personal practice can help you improve your well-being and reduce stress with your work, life, and family obligations.

Thank you for reading and know that there is support on your self-care journey.

Transitioning into Fall

by Julie Watson Daily Practice

In order to be in balance and to stay grounded with what is around us, we need to seek or find grounding and balance within ourselves…the best we can. Create a ritual for yourself – maybe something as simple as a 10-minute meditation to steady the mind. Or, start your morning with some gentle sun salutations and balancing postures to invigorate you and prepare you for your day. Finish the practice with a forward fold and a cozy Savansana.

5 Ways to Support Mental Wellness This Winter Season

by Julie Watson Wellness Article Wellness Tip

As the year winds down and the weather gets cooler, it can create a change in our physical and mental space. Before you say yes to more invitations and holiday to-dos, it’s important to check in with yourself first and make sure you have the capacity to take on additional tasks, to prevent burnout and over committing yourself.

If you’re feeling like you want to end the year with more peace and calm in your life, here’s a few ways that you can support your mental wellness this winter season.

1. Bring Your Attention to the Present Moment

Stay in tune with what you’re doing now.

When you feel overwhelmed by all that needs to be completed, just focus on what needs to be done in the moment and how this moment connects to the spirit of the season. If you find that what you are doing doesn’t contribute to your true intentions or desires for the season, consider changing directions.

If you need a moment of pause to check in with yourself, try this grounding exercise: Pause while standing and curl your toes, alternating feet a few times, as if you’re a squirrel gathering acorns for winter. Next, spread your toes for a second and relax them. Feel your feet touching the earth. Then, close your eyes and take 3 feather-light breaths, equal parts inhale and exhale.

Another way to stay present in the moment: Try leaving your phone in another room for an hour and practice being present with those around you or the task at hand. Pay attention to how you feel. Are you able to complete your task with more focus? Are you more present with the people around you?

2. Have a Centering Routine

When your schedule gets full this time of year, it’s easy to put self-care on the back burner and get caught up in a frenzy of endless tasks.

One way to make time for yourself is to set a time to do your routine every day and prioritize it no matter what else is going on. This could be journaling, meditation, yoga, or saying a daily mantra.

Studies show that journaling reduces anxiety, depression, and improves all over mental well-being. The great thing is, you don’t need anything special to get started. Journaling is an accessible practice that anyone can do from home using a notebook or your phone. It’s also a great way to reflect on the past year and plan out what you hope to accomplish in the future with your personal and professional growth.

Journaling Prompts to Try Out:

What are three things you’re grateful for today?
What three ordinary things bring you the most joy?
List 10 things that inspire or motivate you.
What are your top 3 happiest moments of this past year?

3. Get Proper Rest

If you find your stress levels rising as the seasons change, it could mean that you need more rest, both physically and mentally. Proper sleep and rest will help you think more clearly and be in a better mood.

Ask yourself, “In what ways could I add more restful activities into my day?”

Resting doesn’t have to mean just sleeping or laying down. It can also mean getting out into nature and invigorating our senses. If you have to think a lot for work or use a computer, it could mean doing something more active, like taking a walk or hike to give your mind and eyes a break from the screen.

According to the American Pyschological Association, researchers have found positive correlations between nature and mental well-being:

The stress reduction hypothesis posits that spending time in nature triggers a physiological response that lowers stress levels. [Another] idea, attention restoration theory, holds that nature replenishes one’s cognitive resources, restoring the ability to concentrate and pay attention.

With screen time reaching an average of ten hours a day, making time for mental rest is just as important as getting proper sleep.

4. Set Intentions for Before Each Activity

One powerful centering technique can be to set an intention for what you’d like to embody or experience before each activity of the day. This will help plant the seed in the fertile soil to manifest growth in various areas of your life.

Here are some ideas for setting intentions in your day:

Before a meeting: Center yourself by setting an intention of what you want to achieve in this meeting. What kind of energy do you want to bring? What is your objective?

Before getting together with a friend: Clear your mind of any mental clutter or stresses from the day and focus on enjoying the present moment with your company.

Before attending a holiday gathering: Set an intention of the energy you want to bring and how you want to interact with others. If you get overwhelmed in crowds, take mental note of this to prepare some conversation starters to ask others.

5. Surround Yourself with Positive Quotes and Affirmations

Think about how you can sprinkle your day and life with positive thoughts and inspiration, such as quotes, a book, or listening to a podcast. After all, you are what you think!

Developing a positive mindset can be as simple as having a conversation with someone who inspires you or is a good friend. If you often fall into fear and panic, try limiting your news and social media exposure and focus on bringing more positive channels into your life.

Here’s some daily affirmation and quote ideas to get you started. Feel free to write your own in your journal or display them on your office wall for a simple, daily reminder.

Daily Affirmations:

I am enough as I am.

I am allowed to rest and take breaks.

I am at peace with myself.

Things do not have to be perfect to get started.

You can try writing your own affirmations as a daily practice.

Positive Quotes:

“The groundwork for all happiness is health.” – Leigh Hun

“Wellness is the complete integration of body, mind, and spirit – the realization that everything we do, think, feel, and believe has an effect on our state of well-being.” – Greg Anderson

“When we strive to become better than we are, everything around us becomes better too.” – Paulo Coelho.

“Health is a state of body. Wellness is a state of being.” – J. Stanford.

By adopting a few of these practices, you can bring more balance into the holiday season. If you’re looking for more guidance, check out our previous article on Mindfulness Tips for the Holidays. Feel free to share your other wellness tips in the comments. How do you stay centered in the winter months and throughout the holidays?

Wishing everyone a happy and healthy holiday season!

Pain Explained – How Chronic Pain Can Be Managed

This article includes different evidence-based approaches, including the type of team on which I work teaching exercise, yoga and meditation.

“Patients who believe in themselves and want to partner with their [interdisciplinary medical teams] very often do better [managing pain] than those seeking doctors who are going to cure them.”

Article from Brain & Health (August/September 2023) title “Pain Explained“

Building Community & Resilience Through a Yoga Practice

by Allyson Lambert Daily Practice Inspiration Yoga

Simple Ways to Overcome Your Barriers to Socialize

Three years into the pandemic, many of us are still struggling to find our “new normal.” The way that we live, work, and socialize has completely changed, leaving many of the community aspects of life behind.

Earlier this year, Arthur Brooks, a Harvard professor and PhD social scientist, wrote an article called, “How We Learned to Be Lonely.” This article articulates the way so many of us have been feeling lately, but maybe haven’t been able to put into words. He brought up a lot of important points that got me thinking about the importance of community and how that relates back to my own yoga practice.

Why Have We Become Hesitant to Socialize?

In the article, Brooks explains that community can be healing after experiencing times of crisis. However, in the Covid-19 pandemic, we saw the opposite happen as isolation forced people into their own bubbles forming what he calls, “habitual loneliness.”

He goes on to say, “If you’ve sought remote work instead of in-person work out of convenience, chosen one-to-one activities over group activities out of awkwardness, or have chosen not to reconnect with old friendships out of sheer numbness, you may be stuck in a pattern of learned solitude.”

It’s hard to break out of patterns of isolation because loneliness affects executive function, which are the skills needed to make a phone call, reach out to a friend, or make social plans. That’s why you may feel lonely, yet struggle to make the first step to reach out to your community or social circle.

Getting Back into Community Spaces

Why is it so hard to try new things and go back to doing activities in real life? I found myself having a hard time getting dressed, packing a bag, getting out the door– all things I did daily when I worked in an office.

It turns out that the uncomfortableness we feel when trying something new is just a muscle we have to exercise. The more we do it, the more it will be good for us.

Brooks offers some advice to overcome the uncomfortable obstacles of socializing more or trying a new activity outside the home. Similarly to building a muscle, he compares it to starting a new exercise routine; it’ll be uncomfortable at first, but you will feel better afterwards:

“To break the cycle, you may need to try a “countersignal” strategy. Your indolence is probably telling you that getting dressed and going to work will be a hassle, and asking someone over to dinner will be awkward. You should definitely do these things. Think of it as starting an exercise routine after a long period of sedentary life (another common COVID problem). At first your system complains bitterly, but as you push through the discomfort you soon find that you can exercise (or socialize) easily because it has become routine and because you can feel it improving your life.”

How I Found Community Again Through a Yoga Practice

One way to build this new social “muscle” is to add classes or activities outside of the house into your weekly schedule. This past year, I started going to yoga classes in the evening, which is the perfect transition from work. Yoga classes or any other type of workout classes are a great activity because they check the box of exercise, socialization, and community all in one.

It was a welcomed positive change in my life, as I felt the isolation and sedentary lifestyle of long working hours affecting my life and energy. Taking one hour to be completely present without technology and constant notifications can do wonders for your mental health and overall stress levels.

Are you looking to try a new yoga class but don’t know where to begin?

Here’s some tips for getting started:

Look for small group classes: If you don’t like the idea of a large group, try looking for small group classes, as they can be more accommodating to the individual.
Arrive early and lay/sit with eyes closed or socialize with others: Do you want to be in a group setting but are not ready or wanting to socialize? It’s okay to set up before the beginning of class, either sitting or laying on the floor with our eyes closed as other participants enter and set up. Your teacher and others will know to leave you space before class begins.
Meet the instructor beforehand: If you have any questions or special accommodations, it might help to meet the instructor beforehand. This can help put you at ease and make you feel more comfortable before the first class.
Take a friend with you: It’s always easier to try new things in pairs. Grab a friend and try out a new class together.
Try just one class to start: Tell yourself that you’ll just try out one class. The first step to starting a habit is showing up.

Try out these tips and see how it goes. You can also set weekly goals to try new activities until it becomes second nature again. No matter how busy life gets, we have to remember that social interaction and community are essential to our well-being.

After laying out some actionable plans, Brooks closes out the article with a great reminder that we can learn from:

“If you can remember the warmth and happiness of your old social self and make a few changes, 2023 can be a year of renewal.”

Attend Group Yoga & Wellness Classes in Auburn, AL

Are you local to the greater Auburn, AL and looking to start a yoga practice? Julie Watson offers onsite group and wellness classes and private sessions at her yoga office space to help relieve stress, build resilience, care for acute and chronic pain, and support neurological conditions and disorders. She also offers virtual sessions for those located outside of the greater Auburn area. Reach out for a free consultation or to discuss booking a class or wellness program at your office.

Relax, Restore, Recharge Wellness Event

by Julie Watson Wellness Workshop

Relax, Restore, Recharge

Start the New Year with restored energy, relaxation, & balance

Are you looking to rejuvenate and recharge for the New Year? Join us at an in-person yoga wellness event at the ___ where you can spend two hours focusing on relaxing your mind and body. You’ll leave this workshop feeling balanced and ready to start 2023 with renewed energy. Class sizes are limited to 5 spots to leave room for personalized attention and all levels are welcome to attend.

Yoga Wellness Event

When? Saturday, January 21st 1-3pm

Where?

Cost: $50

PHOTO

Nourish Your Mind & Body

Take your health and happiness to new heights in the New Year! Unwind from the holidays, reconnect with your inner wisdom, and rejuvenate to return to the healing rhythm of the season and your body. In this two-hour yoga workshop, we’ll nourish the body with a blend of warming releases, gentle twists, supportive heart-openers, and guided meditation to promote a healthy and healing mind-body connection. We’ll follow the practice with tea to detox and ignite digestion. Together let’s celebrate a new, balanced you.

Reserve Your Spot Today

The class is limited to 5 spots. Registration is required in advance. For bookings, contact Julie or

If you’re looking for a nurturing and healing yoga studio, I’d love to have you join us for this event. Wishing everyone a happy and healthy New Year!

2 Simple Breath Techniques for Managing Stress

by Julie Watson Daily Practice

Try These Soothing Techniques to Calm Your Mind and Body in Times of Stress or Anxiety.

Calming the mind during stressful or uncertain times can feel overwhelming. Navigating fear and uncertainty can be challenging for the mind and body as well. The breath can be used as a simple tool to support the mind and body and tap into our inner resilience. Breathing naturally soothes the nervous system, which helps calm the mind.

Today, I’m going to share with you two simple breathing techniques that you can do from home. Even though both of these techniques are easy, the trick is to remember to do them regularly. Developing a regular practice will help you build a healthy habit and reduce your overall stress level over time. You can do these sitting in a chair during the day or by simply lying on the floor. The beauty of this practice is that it’s incredibly versatile and easy to do from wherever you are at the moment, with whatever energy level you have.

Diaphragmatic Breath

You may have heard of the diaphragmatic breath, or belly breath before. The diaphragm is the most important of the muscles that helps move air in and out of the lungs. Attached to the ribs and lumbar spine, the diaphragm is shaped like a parachute or dome. When the diaphragm contracts on an inhalation, the dome pushes downward and if the abdomen is relaxed the belly will gently expand outward. On an exhalation, the diaphragm relaxes and moves back up. Belly breathing can help most people feel relaxed. As you practice it, periodically pause and observe any changes in the mind or body.

Benefits of this Exercise

In our day to day lives, it’s easy to become overstimulated with electronics or notifications on our phones. This belly breathing technique will help quiet the mind and calm the nervous system from everyday stresses. The exhale helps to stimulate the parasympathetic nervous system, which is the nervous system in charge of controlling your body at rest (these are functions like digestion and heart rate).

Helps quiet the mind and nervous system.
Exhale helps to stimulate the parasympathetic stimulus nervous system. This is the nervous system in charge of controlling your body at rest (things like digestion and heart rate).
Eases fears of unknown, uncertainty and doubt, and monkey mind.
Helps restore your sense of self, internally.

How to Do It

Sit in a comfortable upright position, or lie on your back on the floor.
Relax your shoulders, letting go of all tension in your upper body.
Put one hand on your chest and hand and on your stomach.
Breath in through your nose for two seconds, allowing the air to expand into your diaphragm. Allow your chest to remain mostly still while your stomach expands like a balloon.
Next, purse your lips and exhale for two seconds, gently contracting your abdominal muscles. If comfortable, seal your lips and exhale through the nose.
Repeat this exercise several times for two minutes, in a slow and controlled manner. Afterwards, you should feel a sense of calm and relaxation in your body.
As you become comfortable with this breathing practice, explore making the exhale longer than the inhale to experience a similar (or different) calming effect.

Basic Bee Breath

This next technique is known as the bee breath, or brahmari. The name brahmari is derived from the Sanskrit term for bee. For this breath, you’ll be making a humming sound that resembles a buzzing bee. Known for its relaxing effects, this breath can help break up mental thought patterns that cause anxiety.

Benefits of this Exercise

This exercise helps soothe the nervous system by focusing your breath and limiting outside distractions and thoughts. It can help calm the mind from racing thoughts and ease anxiety by using longer focused breaths.

Soothes the nervous system with longer breaths.
Helps create a calm, centered inner voice.
Reduces inflammation in the body by decreasing stress.
Eases your fight-or-flight response (sympathetic nervous system).
Activates your body’s built-in stress release (parasympathetic nervous system).

How to Do It

Sit comfortably in a seated upright position or or lie on your back on the floor.
Take a breath in slowly through your nostrils.
Exhale and make an “mmmmm” sound with your mouth closed. This should sound like a buzzing or humming sound. Keep your facial muscles relaxed and lips gently sealed.
Focus on the sound you make as you exhale and ignore all outside distractions and thoughts. Notice and feel and vibratory sensations in your body. This should create a relaxing and calming feeling.
Inhale again through your nostrils and exhale making the “mmmmm” sound. Repeat this exercise for two minutes.

You can do these breathing exercises wherever you feel comfortable. Whether it’s sitting upright at your kitchen table or office chair, driving in traffic, or lying on the floor, you’ll be able to reap the benefits by simply taking two minutes to focus on your breath. Remember, no matter how overwhelmed, stressed, or busy you may feel, taking two minutes to slow down and focus on yourself can help you recenter and regain control of thoughts again.

If you’d like to explore more, let’s get started. You can book a complimentary 1:1 consultation with me here.

Building Resilience Through Mindfulness and Wellness Routines

by Julie Watson Wellness

Now that we’re coming out of the third COVID-19 winter and heading into spring, many of us are experiencing the struggles of transitioning back to work during these colder months and through a season of prolonged sickness. You may be asking yourself, “Will we ever return to the former lives that we once knew?”

Finding strength and inner resilience during these times of uncertainty can be challenging. Not only are individuals struggling to balance childcare, work obligations, and virtual schooling, but we are also experiencing trauma on a collective scale. This extends not only to the global pandemic, but also with the social unrest and climate change issues unfolding around the world.

As you begin assessing the changes around you, here’s a few resources and strategies you can use to restore balance in your life during this time of resurgence.

Steps for Getting Back to the Real World in a Pandemic

Establish a schedule and set boundaries at home and work for greater balance.

With the increasing demands of work and home life, it’s even more important to set healthy boundaries to protect your time and energy. Creating a schedule and allowing those around you to know your availability can help reduce the stress and overwhelm of feeling “pulled” in many directions at once.

Another important area to focus on is your sleep routine and managing your technology usage at home.

Tips for creating an ideal sleep environment:

Get in the habit of turning off technology at a certain hour each evening.
Keep your phone out of the bedroom to eliminate distractions and blue light at night.
Set a regular sleep schedule by going to bed and waking at the same time each day.

Over time, your body will adjust to your new sleep routine, creating a feeling of safety and peace that will help regulate your nervous system and allow for better quality rest.

Take a mini-break to reboot or take time to slow down.

Give yourself permission to pause, refresh, rest, unplug from the hustle culture. This is particularly important if you are taking care of children or parents at home that require even more of your time and attention.

When we can return to balance in this way, giving attention to our own stress and uncertainty without making it worse, we contribute to a greater balance and harmony in our environment as well.

For those who like to do-do-do and live a fast-paced lifestyle, it takes more work and a conscious effort to slow down. The power is in the stillness.

Embrace daily routines or rituals to restore balance in your life.

A basic tenet of Ayurveda is “like increases like.” If you’re experiencing burn-out in areas of your life and work, you can seek out ways to restore balance.

Whether it’s ten minutes or an hour, integrate a centering and calming practice that promotes mindfulness, such as meditation, yoga, or tai chi. This can be as simple as walking outside to be with nature, or reading a book in a cozy quiet place. Such practices can be a natural way to refresh your brain. There are yoga breathing practices and postures that can help with fatigue and exhaustion and give the body and mind a reboot.

It’s important in times of turmoil to look for activities that ground and support us. Can you create an inviting, quiet spot in your home to spend some alone time thinking and reflecting? A blanket and some pillows on your favorite chair or corner of the couch can make a great retreat from the world. Look for the daily rituals that will help balance the constant energy of change.

Even on busy days, make sure to take the time to eat a nourishing diet. Soups and stews are great for colder weather and will help fuel your body during the winter months.

Acknowledge that you are doing the best that you can in your unique situation.

I also believe that sometimes we must acknowledge that a situation is not ideal and then use it as an opportunity to go up from there or an opportunity to try something new.

Once we learn to honor our obstacles, we can move forward with less fear.

Seek out help from your support system and create positive environments.

Don’t be afraid to ask for help, whether it’s from a family member, a friend, a colleague or a therapist or wellness professional.

Remember that you are not alone. We are all in this together, which can be hard to keep in mind when dealing with challenging circumstances. It’s part of our human spirit to help and be kind to others, and when we come together, that is when the healing starts to happen.

If you’re interested in gaining more support for your wellness routine, feel free to contact me for a complimentary consultation to discuss your individual needs.