PHYSICAL

MENTAL

EMOTIONAL

SPIRITUAL

WEEK 1

 

The journey of a thousand miles starts with a single step.  ~ Chinese Proverb

 

This week is about setting a solid foundation for us to grow from.  We will hit the ground running by instilling behavioral patterns for the mind, body and emotions.  Morning, afternoon, and evening routines, daily inquiries, breath-work and mindfulness techniques will create this bedrock.  It may take a few days to adjust as the first few days will likely be the toughest.  

 

Change means to break old habits and form new ones — this is not necessarily easy.  Our brains create specific neural networks when we do things.  The more we do something, the stronger the network becomes, i.e. the faster and easier it is for us to do it, just like traveling along a multi-lane highway.  When we make new habits, we create new, less traveled pathways, like a dirt road.  Over time, we can turn unpaved roads into super highways and deconstruct highways of bad habit altogether.  Changing our neural pathways is what scientists call neuroplasticity — it’s great news for those of us ‘old dogs’ wanting to learn new tricks.  

 

Transformation takes focused attention, time and will power.  We will likely experience eustress which is healthy, productive and important for tackling challenges and creating change.  This creative dynamic tension of healthy stress is motivating and necessary.  We will expend energy making these changes and therefore rest/relaxation is important.  This is part of building change — doing the work.  We start now.

 

By passively experiencing something we can only shift so much; action and application embed change.

 

You are born with everything you need to survive. Anything beyond survival needs striving.

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​Our morning, afternoon, and evening rituals give us a framework to help guide the day.  We call them rituals, rather than routines or habits, because rituals bring a sense of reverence to our intentions and actions.  By creating a structure we can anchor our process so we can create sustainable change.

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ACCOUNTABILITY JOURNAL: 

-Please ensure you have a journal for the entirety of the workshop. Use this journal to mark down your daily accomplishments and inquiries.

-We will gather once a week on Sundays, 3pm est via zoom to share, discuss progress, help support and provide additional information.

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MORNING RITUAL

One key to living a balanced, harmonious, peaceful, energetic, positive & productive life is having a daily practice which aligns your mind, body, and spirit. Commit to this daily practice by following the step-by-step guidelines below. No matter where you are on your life’s journey this framework is a catalyst for achieving what you desire.  It has the power to change your life dramatically — and it’s so incredibly simple.

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GENERAL OUTLINE:

-Rise between 6-6:30am - as close to sunrise as possible

-Upon rising do not reach for your phone- wait at least 1 hour before doing so

-Skip coffee first thing- start with the morning beverage outlined below. Coffee can be added after practice if necessary

-Move - 15-30 minutes of gentle movement. Below you will find access to several movement exercises to support your practice.

-Meditation - 15-30 minutes. Below you will find audio meditations to incorporate into your practice​

-Breathwork - 5-20 minutes​. Below you will find breathwork recordings to integrate into your daily routine

-Journal - Below you will find prompts that will help guide and deepen this inquiry into resiliency. 

-Plan Your Day / Goal Setting: What are the top 3 things I need to accomplish today? 

• Prioritize the top 3 things YOU MUST DO ABOVE ALL ELSE, and do those before you open social media, emails, etc. Once you complete, or at least move those projects forward, you can then move on to other things.

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* If possible, dedicate around 2 hours upon rising to your morning practice

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Morning Beverage Options:

Select from options below - please note we will begin our day with a non caffeinated beverage. 

 

1) Water/Warm Water 8-12oz

 

2) Alkaline Water = water with ½ lemon and 1 teaspoon of apple cider vinegar (acv), pinch of sea salt in 6-8oz of water (Balances pH (see Chapter 3 in Robust Vitality for more on Acid/Alkaline balance) Improves gut health, detoxification and digestion)

 

3) Reishi Tea - Benefits of Reishi include: Anti-inflammatory, Boosts Immune System, Reduces Fatigue and Elevates Mood; For more information: see Robust Vitality Chapter 10. If you do not have access to Reishi select an herbal tea of your preference.

 

Tea Ritual

The process of making tea is an ancient and revered ritual across cultures that span the globe.  It invites us into a relaxed state of present moment awareness.  Tea masters create a tranquil environment and focus solely on making and drinking tea — it is a practice in presence.  It is a full mind, body and spirit experience.  We can derive great benefit from this concept during our morning beverage time.  Take your time, make it with love and intention.  Below is the simple outline for making your morning beverage a ceremony.  

 

• Begin by preparing the tea with focused intention.  Just make your drink.  Let your mind be at ease, supported by this time of sacred presence.  Try not to think about the “to-dos” for your day.

• Look at your beverage carefully and notice everything you can about its appearance.

• Smell it and notice all the aromas.

• Touch the cup to your lips and notice the warmth and texture.

• As you take the first sip, really taste it — all the flavors — from when it first touches your tongue until after you swallow it.  There are different taste receptors in different parts of your tongue.  All for the beverage to wash over all parts of your tongue to full savory the flavor.

• Give yourself a moment to sink into a place of deep appreciation and enjoyment.

• Let your mind be at ease, supported by this time of sacred presence.  Allow any questions, reflections or contemplations, but set aside to-dos for later. 

• Keep breathing deeply, savoring your beverage landing ever more in the refuge of the present moment.

 

Educational Resource: https://globalteahut.org/

 

Reconsidering Caffeine

 

For our program, we will start our days with a non-caffeinated beverage.  For many us coffee is a normal start to our day.  It is a good idea to break this habit to give our body a rest.  The intention for this program is to give the body a healthy jump start and coffee can whack our adrenal glands and cause fatigue long term.  When we have a healthy body caffeine in moderation is ok.

 

• Week 2 we will have fun eliminating coffee.

 

What is caffeine?  

Caffeine is a plant compound that is commonly found in coffee, tea, chocolate, snack foods and gum.  It is a stimulant that has addictive qualities.  Even though in small amounts it may be ok, overconsumption is prevalent.  In general, caffeine is not the best long-term health choice. 

 

 

The Risks of Caffeine 

• Coffee triggers your adrenal glands, which are responsible for releasing hormones that signal your body to go into fight or flight mode.  Every time you drink coffee, you put your adrenals (and the rest of your body) through this plight, which creates undue stress. The crash after drinking coffee, anxiety, emotional swings and disturbed sleep are all byproducts of triggering your nervous system in this way.

 

• Can encourage adrenal fatigue because caffeine adds to the level of stress your body tolerates during a day.

 

• Coffee is one of the most pesticide intensive crops in the world. 


 

• Coffee stimulates hydrochloric acid in the gut.  We need hydrochloric acid to digest food, especially protein.  When undigested protein gets passed to the small intestines it can cause bloating, irritable bowel syndrome (IBS), constipation and a variety of other ailments.  As we get older our ability to create hydrochloric acid diminishes. Studies show that at least 37% of people over the age of 60 are HCL deficient and as many as 98% of people are impaired. 


 

• Coffee is acidic and causes an acidic environment in the body.  It thins the stomach lining, again, not good for IBS, Crohn’s, or ulcers. 


 

• Caffeine relaxes esophageal sphincter, which can contribute to acid reflux (hydrochloric acid launches back up esophagus and burns lining). 


 

• Caffeine stimulates peristalsis and gastric emptying which pushes food into small intestines before it is finished digesting. 


 

• Caffeine blocks iron absorption in guts and prevents the kidneys ability to retain calcium, zinc, magnesium and other minerals.  It causes calcium to be excreted from the bones, which can lead to osteoporosis and increase infertility. 


 

• Acrylamide is a potential carcinogen.  It is released from roasting beans.  The darker the roast, the higher the acrylamide. 


 

• Caffeine increases heart rate, tension and stress levels in the body.  Blocks Gamma-aminobutyric acid (GABA), which is a neuro-transmitter that regulates mood and stress. 


 

• Caffeine is a diuretic, which easily leads to dehydration. 


 

• Coffee stains your teeth and affects the quality of your taste buds. 

 

Detoxifying from caffeine can often lead to headaches and mild body aches.  This is ok; it is all part of the process.  Your body might undergo some changes during caffeine detoxification and sometimes discomfort is part of the process.  This is typically referred to as a healing crisis.  I encourage you to push through and rest during these potential experiences. 

 

A cautionary note on de-caffeinated beverages: De-caffeinated beverages are highly processed and usually require chemicals to eliminate the caffeine.  They are not healthy alternatives.  Consider drinking beverages that are naturally free of caffeine. 

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BREATHWORK:

Breathing is something that is absolutely essential for living and plays a tremendous role in our mental and emotional wellbeing.  We will focus on basic techniques to establish a healthy breathing practice that will become automatic. It is during times of stress, conflict, fear or intense exercise that many of us have a tendency to not breathe to our fullest potential.  In some situations in life all we can do is breathe.

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Week 1 - Centering Breath

1) Become aware of your breath without trying to change it.  

Notice its: 

• Quality

• Texture

• Sound

• Length of inhalations and exhalations 

 

Observe: 

• The rise and fall of your chest

• The expansion and contraction of your rib cage

• Any movement in your belly or elsewhere in your body 

 

Allow your consciousness to float upon your breath like a leaf on a stream.

            

2) Place one hand on your belly and one hand on your heart.  With your focus and intention breathe through your nose into your hands.  Allow your belly to expand and contract, rise and fall.  Allow your ribs and chest to expand. 

 

3) Exhale through your nose slowly and visualize the breath going out.

 

It’s as simple as that.

 

Review:

• Notice your breath.

• Breathe in and out through your nose.

• One hand on your belly and the other hand on your heart.

• Inhale into your hands filling the belly and chest.

• Exhale slowly through your nose. 

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