naturalawakeningsmagazine--2020-10-14--Fix It, Don’t Nix It: Repairing Can Prolong Life of Products

With every Amazon delivery and late-night QVC purchase , the verdict is in : America is the Godzilla of consumerism , and far too many of the products we buy are disposable or designed to become obsolete .
Tons of waste ends up in landfills or is incinerated , causing pollution .
Plus , non-renewable natural resources like petroleum and heavy metals are depleted to manufacture new products and the non-biodegradable packaging they ’ re wrapped in .
Awakening to the consequences of consumption addiction , a more sustainable choice emerges : repairing .
When something breaks , don ’ @ @ @ @ @ @ @ the lifespan of items , demand for new products is reduced , resources are conserved and money is saved .
It all helps the planet .
In concert with the do-it-yourself craze , there ’ s a growing interest in repair cafes and pop-up events where people can learn to fix things or have someone do it for them .
It ’ s fun , and the camaraderie and guidance of knowledgeable neighbors makes all the difference .
Visit RepairCafe.org to find a nearby location or for detailed instructions on how to start @ @ @ @ @ @ @ faulty toaster , broken wheelbarrow or torn jeans , some common principles apply : Don ’ t panic .
When the bicycle chain breaks , remain calm .
Split the task into manageable steps .
Anticipate the feeling of empowerment when the wheels are turning again .
Use the right tool .
To get the job done quicker , easier and without possible injury or damage to property , the right tool is key .
Local hardware store attendants can help .
For one-time-use or expensive tools , consider renting or borrowing .
@ @ @ @ @ @ @ way to support local business is to patronize local repair shops for shoes , clothing , jewelry , computers , appliances and more .

With every Amazon delivery and late-night QVC purchase, the verdict is in: America is the Godzilla of consumerism, and far too many of the products we buy are disposable or designed to become obsolete.
Tons of waste ends up in landfills or is incinerated, causing pollution. Plus, non-renewable natural resources like petroleum and heavy metals are depleted to manufacture new products and the non-biodegradable packaging they’re wrapped in.
Awakening to the consequences of consumption addiction, a more sustainable choice emerges: repairing. When something breaks, don’t replace it—fix it. By prolonging the lifespan of items, demand for new products is reduced, resources are conserved and money is saved. It all helps the planet.
A Repair Cafe Near Home
In concert with the do-it-yourself craze, there’s a growing interest in repair cafes and pop-up events where people can learn to fix things or have someone do it for them. It’s fun, and the camaraderie and guidance of knowledgeable neighbors makes all the difference. Visit RepairCafe.org to find a nearby location or for detailed instructions on how to start one.
How to Fix Anything
Whether it’s a faulty toaster, broken wheelbarrow or torn jeans, some common principles apply:
Don’t panic. When the bicycle chain breaks, remain calm. Split the task into manageable steps. Anticipate the feeling of empowerment when the wheels are turning again.
Get informed. From hemming a skirt to rewiring a lamp, a detailed YouTube video awaits. Check online for product manuals that offer diagnostics and repair instructions. For an extensive collection of repair guides, visit
From hemming a skirt to rewiring a lamp, a detailed YouTube video awaits. Check online for product manuals that offer diagnostics and repair instructions. For an extensive collection of repair guides, visit IFixIt.com
Use the right tool. To get the job done quicker, easier and without possible injury or damage to property, the right tool is key. Local hardware store attendants can help. For one-time-use or expensive tools, consider renting or borrowing.
Visit a repair shop. A great way to support local business is to patronize local repair shops for shoes, clothing, jewelry, computers, appliances and more.
Buying for Longevity


naturalawakeningsmagazine--2020-11-10--A New Story for the World: Re-Visioning the Script for a Healthier Society and Planet

The most familiar form of human activity and the most natural way to describe what happens in our lives is through telling stories .
Toddlers listen to stories that have contained the same archetypal characters acting out similar plots for millennia .
In literature , folktales and myths all over the world , stories serve the purpose of providing life instructions and answering humanity ’ s fundamental questions about the nature of existence , such as who we are , where we came from , the definition of our purpose and the nature of our reality .
In the 1980s @ @ @ @ @ @ @ declared that humanity needed a new story that is less destructive and dysfunctional .
Berry filled lecture halls , telling attendees , “ We are in trouble now because we don ’ t have a good story .
The old story , the account of how the world came to be and how we fit into it , isn ’ t functioning properly .
What once sustained us , shaped our emotional attitude , provided us with life purpose , energized action , consecrated suffering , integrated knowledge and guided education is no @ @ @ @ @ @ @ discovering globally through hard experience , the old stories of rugged individualism and conquering and dominating the natural world have run their course with grim results .
In the last four decades , fragments of a new story have been slowly emerging .
Because it isn ’ t deemed worthy of mainstream media , the public is left in the dark about new , life-instructing stories capable of altering human civilization in positive ways .
Were these story fragments woven together in an anthology , chapters on climate , economy , religion , @ @ @ @ @ @ @ , education , conscious evolution and community would constitute a useful account of ideas and concepts capable of bringing about a brighter future for humanity and the planet .
These possibilities would surely capture readers ’ imaginations .
Climate : A New Story , writer and activist In , writer and activist Charles Eisenstein suggests that we need a new story that makes possible the more beautiful world our hearts know is achievable .
The story , which he believes is attainable , calls for people , governments and organizations to embrace a @ @ @ @ @ @ @ regenerate and repair damages to our planet ’ s natural world , which we call the environment .
Using indigenous wisdom , organizations such as the Pachamama Alliance and Bioneers are helping individuals worldwide to recognize that humanity is here to be in service to life .
Creating the right conditions for revitalizing life is the opposite of our collective story that views the natural world only as a resource .
’ stories about science shine a light on the broader perspective of life and science gained from studying multiple worldviews .
A @ @ @ @ @ @ @ us that the original purpose of science was to find guidance for human affairs by studying nature .
During a recent conversation with Ubiquity University founder Jim Garrison in the online ’ stories about science shine a light on the broader perspective of life and science gained from studying multiple worldviews .
A scholar of ancient sciences , Sahtouris reminds us that the original purpose of science was to find guidance for human affairs by studying nature .
During a recent conversation with Ubiquity University founder Jim Garrison in the online Evolution biologist @ @ @ @ @ @ @ a light on the broader perspective of life and science gained from studying multiple worldviews .
A scholar of ancient sciences , Sahtouris reminds us that the original purpose of science was to find guidance for human affairs by studying nature .
During a recent conversation with Ubiquity University founder Jim Garrison in the online Humanity Rising ’ s Global Solutions Summit , she says , “ We have acted in opposition and made ecology subservient to our economy , using ecology as a set of resources for human economics .
When we @ @ @ @ @ @ @ s economy , which we call ecology , we ’ ll have ecosophy , the ‘ wisdom of the Earth itself ’ that occurs when a man knows how to listen with love.
” Sahtouris teaches corporations about ecosophy ’ s new view of a conscious universe and a living Earth in which we are co-creators .
This , she believes , takes humans out of fatalistic victimhood so that we can become consciously active agents of our destiny .
Lifting the fog of our self-image as consumers of stuff gives humans the @ @ @ @ @ @ @ full co-creative humanity .
Through the daily sharing of stories with keynote speakers and panel discussions , Garrison increases the momentum of the Humanity Rising movement , which includes Ubiquity University students , program participants and more than 400 organizations that come together as a “ global commons ” to take counsel and share what they are developing for their own networks .
Humanity Rising was launched to try to leverage the crisis of the coronavirus pandemic into an opportunity for human renewal and increase our resilience to future challenges .
This new @ @ @ @ @ @ @ TED Talk-style presentations , moderated dialogues , working groups , blogs , ongoing conversations , group discussions and other interactions provides participants a wide scope of possibilities and activities for working together for global solutions .
Donut Economics : Seven Ways to Think Like a 21st Century Economist , she ’ ll certainly add a case study of her consulting work in Amsterdam , where her donut model is now embraced as the starting point for public policy decisions .
Amsterdam is the world ’ s first city to make a commitment to @ @ @ @ @ @ @ with the global attachment to economic growth and laws of supply and demand , and in with … what it means for countries , cities and people to thrive in balance with the planet , ” as If British economist Kate Raworth writes a follow-up to her bestselling book , she ’ ll certainly add a case study of her consulting work in Amsterdam , where her donut model is now embraced as the starting point for public policy decisions .
Amsterdam is the world ’ s first city to make a commitment @ @ @ @ @ @ @ Out with the global attachment to economic growth and laws of supply and demand , and in with … what it means for countries , cities and people to thrive in balance with the planet , ” as reported in The Guardian .
The simple central premise of Raworth ’ s alternative to growth economics is that the goal of economic activity should be to meet the core needs of all within the means of the planet .
contribution to the new story is his understanding of the underlying unity in all religions @ @ @ @ @ @ @ book The Story of Our Time : From Duality to Interconnectedness to Oneness .
“ Nature is an embodiment of the divine , and the whole Earth is sacred .
Its vast resources are our common heritage entrusted to us , ” he says .
“ Humanity is one family .
Having passed through the stage of childhood , humanity is now struggling to leave behind its adolescent ways while taking on new patterns of thought and action in approaching its maturity .
Accepting the oneness of humanity as a biological fact , @ @ @ @ @ @ @ will lead us further along our journey toward lasting peace.
” contribution to the new story is his understanding of the underlying unity in all religions and all humanity , expressed throughout his book .
“ Nature is an embodiment of the divine , and the whole Earth is sacred .
Its vast resources are our common heritage entrusted to us , ” he says .
“ Humanity is one family .
Having passed through the stage of childhood , humanity is now struggling to leave behind its adolescent ways while taking on @ @ @ @ @ @ @ approaching its maturity .
Accepting the oneness of humanity as a biological fact , a social necessity and a spiritual reality will lead us further along our journey toward lasting peace.
” Author Robert Atkinson ’ s contribution to the new story is his understanding of the underlying unity in all religions and all humanity , expressed throughout his book .
“ Nature is an embodiment of the divine , and the whole Earth is sacred .
Its vast resources are our common heritage entrusted to us , ” he says .
“ @ @ @ @ @ @ @ through the stage of childhood , humanity is now struggling to leave behind its adolescent ways while taking on new patterns of thought and action in approaching its maturity .
Accepting the oneness of humanity as a biological fact , a social necessity and a spiritual reality will lead us further along our journey toward lasting peace.
” Atkinson believes global harmony is inevitable when we exercise our obligation to independently investigate reality and stop blindly and uncritically following various traditions , movements and opinions .
He says , “ I consider this @ @ @ @ @ @ @ world conflict.
” Howard notes , “ David was interested in the nature of thought and consciousness .
Realizing that he wanted to develop full expression of his interests , he explored wider domains and investigated different worldviews with sages , philosophers and spiritual leaders such as the Dalai Lama , who called David his ‘ science guru ’ .
A lifelong concern with social and political change led him to develop the Bohm Dialogue , a form of communication aiming to break through our collective modes of habitual thought .
He also @ @ @ @ @ @ @ for a new form of language in which to express his ideas in a more process-oriented way.
” Tribes around the globe have ancient extinction stories that foretold the crises we are collectively experiencing , as well as potential outcomes and possible solutions .
In Sacred Instructions : Indigenous Wisdom for Living Spirit-Based Change Sherri Mitchell ( Weh ’ na Ha ’ mu Kwasset ) tells the story of the Mohawk Seventh Generation Prophecy .
“ The Onkwehonwe , or real people , rise up and demand their wisdom and way of life @ @ @ @ @ @ @ of the Earth and way of life be fully restored .
Teachings on the indigenous way of life are being sought after , and all that remains is that we work together to restore the Earth to a state of balance and good health , ” she says .
Initially , Phelps was concerned about how the levels of intimacy , trust and vulnerability necessary for individuals to develop a sense of cohesiveness and bonding could be formed via computer screens .
By using the center ’ s model of self-care , self-awareness @ @ @ @ @ @ @ in indigenous culture , she felt her concern dissipate as group members began to bond quickly .
“ Our guidelines call for no cross-talking and no interrupting .
Confidentiality is sacred .
I ’ m a facilitator and a participant , which most models don ’ t allow , ” says Phelps .
She speculates that the success of online bonding might be due to participants feeling safer in their homes with a little extra anonymity , noting , “ Not being face-to-face seems to allow people to share more freely .
These @ @ @ @ @ @ @ a sense of community connection.
” “ In our role of storyteller , we can ’ t be without understanding that we tell stories about how we are in the world as much as stories tell us how to be in world .
Identify and notice your stories , then understand how they are running you , so you can consciously choose your place in them , ” advises Lamb , who encourages her students to discover the genius of their own calling .
These are only some chapters in the new story @ @ @ @ @ @ @ be aware of the stories we live by , as well as those we tell ourselves and others .
It also begs us to ask what is our role in the new story .

The most familiar form of human activity and the most natural way to describe what happens in our lives is through telling stories. Toddlers listen to stories that have contained the same archetypal characters acting out similar plots for millennia. In literature, folktales and myths all over the world, stories serve the purpose of providing life instructions and answering humanity’s fundamental questions about the nature of existence, such as who we are, where we came from, the definition of our purpose and the nature of our reality.
In the 1980s, author and cultural historian Thomas Berry declared that humanity needed a new story that is less destructive and dysfunctional. Berry filled lecture halls, telling attendees, “We are in trouble now because we don’t have a good story. The old story, the account of how the world came to be and how we fit into it, isn’t functioning properly. What once sustained us, shaped our emotional attitude, provided us with life purpose, energized action, consecrated suffering, integrated knowledge and guided education is no longer serving humanity.” As we are discovering globally through hard experience, the old stories of rugged individualism and conquering and dominating the natural world have run their course with grim results.
In the last four decades, fragments of a new story have been slowly emerging. Because it isn’t deemed worthy of mainstream media, the public is left in the dark about new, life-instructing stories capable of altering human civilization in positive ways. Were these story fragments woven together in an anthology, chapters on climate, economy, religion, environment, science, politics, medicine, education, conscious evolution and community would constitute a useful account of ideas and concepts capable of bringing about a brighter future for humanity and the planet. These possibilities would surely capture readers’ imaginations.
New Climate Story
Climate: A New Story, writer and activist
In, writer and activist Charles Eisenstein suggests that we need a new story that makes possible the more beautiful world our hearts know is achievable. The story, which he believes is attainable, calls for people, governments and organizations to embrace a partnership paradigm to protect, restore, regenerate and repair damages to our planet’s natural world, which we call the environment. Using indigenous wisdom, organizations such as the Pachamama Alliance and Bioneers are helping individuals worldwide to recognize that humanity is here to be in service to life. Creating the right conditions for revitalizing life is the opposite of our collective story that views the natural world only as a resource.
New Science Story
preiscilla dupreez/Unsplash.com Evolution biologist Elisabet Sahtouris ’ stories about science shine a light on the broader perspective of life and science gained from studying multiple worldviews. A scholar of ancient sciences, Sahtouris reminds us that the original purpose of science was to find guidance for human affairs by studying nature. During a recent conversation with Ubiquity University founder Jim Garrison in the online Humanity Rising’s Global Solutions Summit , she says, “We have acted in opposition and made ecology subservient to our economy, using ecology as a set of resources for human economics. When we make our economy fit into nature’s economy, which we call ecology, we’ll have ecosophy, the ‘wisdom of the Earth itself’ that occurs when a man knows how to listen with love.” Sahtouris teaches corporations about ecosophy’s new view of a conscious universe and a living Earth in which we are co-creators. This, she believes, takes humans out of fatalistic victimhood so that we can become consciously active agents of our destiny. Lifting the fog of our self-image as consumers of stuff gives humans the rights and responsibilities to live out our full co-creative humanity.
A Global Commons Sharing Solutions
Through the daily sharing of stories with keynote speakers and panel discussions, Garrison increases the momentum of the Humanity Rising movement, which includes Ubiquity University students, program participants and more than 400 organizations that come together as a “global commons” to take counsel and share what they are developing for their own networks.
Humanity Rising was launched to try to leverage the crisis of the coronavirus pandemic into an opportunity for human renewal and increase our resilience to future challenges. This new form of real-life competency education delivered in TED Talk-style presentations, moderated dialogues, working groups, blogs, ongoing conversations, group discussions and other interactions provides participants a wide scope of possibilities and activities for working together for global solutions.
Economics Story
Donut Economics: Seven Ways to Think Like a 21st Century Economist, she’ll certainly add a case study of her consulting work in Amsterdam, where her donut model is now embraced as the starting point for public policy decisions. Amsterdam is the world’s first city to make a commitment to Raworth’s concepts: “Out with the global attachment to economic growth and laws of supply and demand, and in with … what it means for countries, cities and people to thrive in balance with the planet,” as If British economist Kate Raworth writes a follow-up to her bestselling book, she’ll certainly add a case study of her consulting work in Amsterdam, where her donut model is now embraced as the starting point for public policy decisions. Amsterdam is the world’s first city to make a commitment to Raworth’s concepts: “Out with the global attachment to economic growth and laws of supply and demand, and in with … what it means for countries, cities and people to thrive in balance with the planet,” as reported in The Guardian . The simple central premise of Raworth’s alternative to growth economics is that the goal of economic activity should be to meet the core needs of all within the means of the planet.
Interconnectedness
The Story of Our Time: From Duality to Interconnectedness to Oneness. “Nature is an embodiment of the divine, and the whole Earth is sacred. Its vast resources are our common heritage entrusted to us,” he says. “Humanity is one family. Having passed through the stage of childhood, humanity is now struggling to leave behind its adolescent ways while taking on new patterns of thought and action in approaching its maturity. Accepting the oneness of humanity as a biological fact, a social necessity and a spiritual reality will lead us further along our journey toward lasting peace.” Author Robert Atkinson’s contribution to the new story is his understanding of the underlying unity in all religions and all humanity, expressed throughout his book. “Nature is an embodiment of the divine, and the whole Earth is sacred. Its vast resources are our common heritage entrusted to us,” he says. “Humanity is one family. Having passed through the stage of childhood, humanity is now struggling to leave behind its adolescent ways while taking on new patterns of thought and action in approaching its maturity. Accepting the oneness of humanity as a biological fact, a social necessity and a spiritual reality will lead us further along our journey toward lasting peace.”
hugo/AdobeStock.com
Atkinson believes global harmony is inevitable when we exercise our obligation to independently investigate reality and stop blindly and uncritically following various traditions, movements and opinions. He says, “I consider this as one of the main sources of world conflict.”
Undivided Wholeness
In a world engulfed by fragmentation, the film Infinite Potential: The Life & Ideas of David Bohm is a healing balm with the potential to overturn our ideas about the world and ourselves. “The core work of David Bohm, considered one of the most significant theoretical physicists of the 20th century, is our essential interconnectedness and undivided wholeness from which we get a sense of our own interconnectivity,” says producer and director Paul Howard. “This realization makes it logical to start taking better care of ourselves, each other and planet Earth.”
Howard notes, “David was interested in the nature of thought and consciousness. Realizing that he wanted to develop full expression of his interests, he explored wider domains and investigated different worldviews with sages, philosophers and spiritual leaders such as the Dalai Lama, who called David his ‘science guru’. A lifelong concern with social and political change led him to develop the Bohm Dialogue, a form of communication aiming to break through our collective modes of habitual thought. He also spent time with indigenous people, searching for a new form of language in which to express his ideas in a more process-oriented way.”
Indigenous Wisdom
hugo/AdobeStock.com While the early church developed and grew in numbers by assimilating the wisdom of the world about it, including paganism, it neglected to assimilate the intuitive ways in that indigenous people knew the natural world, how it functioned and how intimately they were integrated with it.
Tribes around the globe have ancient extinction stories that foretold the crises we are collectively experiencing, as well as potential outcomes and possible solutions. In Sacred Instructions: Indigenous Wisdom for Living Spirit-Based Change Sherri Mitchell (Weh’na Ha’mu Kwasset) tells the story of the Mohawk Seventh Generation Prophecy. “The Onkwehonwe, or real people, rise up and demand their wisdom and way of life be respected and that the natural way of the Earth and way of life be fully restored. Teachings on the indigenous way of life are being sought after, and all that remains is that we work together to restore the Earth to a state of balance and good health,” she says.
Medicine and Community
Thousands of people are gathering in online intentional communities associated with personal growth, healing and spiritual awakening. Jennifer Phelps, M.D., owner and director of Phelps MD Integrative Medicine, in Redding, Connecticut, practices mind-body medicine and is a faculty member of the Center for Mind-Body Medicine , in Washington, D.C. A trained facilitator of small groups, she has been teaching trauma and stress healing via Zoom calls during the pandemic.
Initially, Phelps was concerned about how the levels of intimacy, trust and vulnerability necessary for individuals to develop a sense of cohesiveness and bonding could be formed via computer screens. By using the center’s model of self-care, self-awareness and mutual support that has its roots in indigenous culture, she felt her concern dissipate as group members began to bond quickly. “Our guidelines call for no cross-talking and no interrupting. Confidentiality is sacred. I’m a facilitator and a participant, which most models don’t allow,” says Phelps. She speculates that the success of online bonding might be due to participants feeling safer in their homes with a little extra anonymity, noting, “Not being face-to-face seems to allow people to share more freely. These weird times are creating a commonality and a sense of community connection.”
Conscious Choice
Leah Lamb , a sacred storyteller in Topanga, California, defines her role as a seer far beyond the present moment. In Lamb’s online classes with her storytelling community, she loves sharing quotes by other storytellers such as Rebecca Solnit , “We think we tell stories; but stories often tell us … Too often stories saddle us, and they ride us and whip us onward and tell us what to do and we do it without questioning. The task of learning to be free is to learn to hear them; to question them, to pause and hear silence, to name them and then become a storyteller of your own story.”
“In our role of storyteller, we can’t be without understanding that we tell stories about how we are in the world as much as stories tell us how to be in world. Identify and notice your stories, then understand how they are running you, so you can consciously choose your place in them,” advises Lamb, who encourages her students to discover the genius of their own calling.
These are only some chapters in the new story that calls for each of us to be aware of the stories we live by, as well as those we tell ourselves and others. It also begs us to ask what is our role in the new story.


naturalawakeningsmagazine--2020-11-12--The Gift of Yum: Homemade Treats Spark Holiday Cheer

Gift-givers seeking memorable presents while avoiding holiday shopping stress need look no further than the kitchen .
Edible homemade gifts make special , welcome treats , help slow down the shopping frenzy of the season and increase creativity in the kitchen .
While 79 percent of recipients return some holiday gifts every year , food and handmade items rank in the top 10 treasured gifts , according to Survey Monkey research .
Mackenzie Burgess , a Fort Collins , Colorado , dietitian and recipe developer at Cheerful Choices , encourages holiday gift-givers to think beyond the Christmas cookie .
One @ @ @ @ @ @ @ lentil and brown rice dry soup mix , features colorful dry ingredients layered in a Mason jar and the recipe attached with a pretty ribbon .
“ This shelf-stable dry soup mix is the perfect , plant-based meal to make on a chilly night , and makes for a unique , affordable and thoughtful gift , ” says Burgess , adding that the Mason jars can be repurposed .
For a sweet but healthy treat , Burgess offers freezer-friendly energy bites , which can be made in large quantities in advance and frozen @ @ @ @ @ @ @ at gift time .
These gluten-free , vegan treats can be made with common pantry items , including a base of oats , nut butter and a sweetener like honey or agave , as well as “ fixings ” such as shredded coconut , dried cranberries or goji berries , chopped nuts , or chia or flax seeds to boost the flavor and nutrition .
Natural food coloring can also be added to foster a more festive look .
To give a gift a “ wow ” factor , blogger Shelley Fulton , @ @ @ @ @ @ @ a themed basket that may include a mix of homemade and purchased items .
“ You can take your signature spice rub or that homemade soup mix everyone raves about and expand into a gift basket with other products that support the theme , like barbecue tools for the spice rub or a kettle with cute soup bowls and a new ladle for the soup mix , ” says Fulton , the creator of Two Healthy Kitchens .
For the dog lovers on a holiday list , Fulton suggests making homemade sweet potato @ @ @ @ @ @ @ in a dog bed with other canine comforts .
Infused concoctions can be easily made by steeping a light vinegar like champagne or cider with rosemary , thyme or other perennial herbs , along with a spiraled citrus peel , for two weeks before gifting .
“ Infused vinegars look so lovely and go with so many winter dishes .
They also have the advantage of being antiviral and having the shelf life of a few years , ” says Hafferty .
Herb-infused olive oils make another gorgeous foodie gift , but Hafferty @ @ @ @ @ @ @ are not completely dried beforehand and fully submerged in the oil .
“ Make this one closer to the time you plan to give it and include instructions to use within a few weeks , ” recommends the Somerset , England , author .
Unusual spice mixes are another favorite gift of Hafferty ’ s , which can encourage home cooks to get creative .
“ Ras el Hanout is a versatile Moroccan spice blend that elevates dishes to another dimension .
You can upcycle an old tin and decorate it with images @ @ @ @ @ @ @ booklet with recipe ideas , ” she says .
For a hostess gift that will be eaten immediately , Fulton loves making fruit kabob bouquets , made festive by using red and green fruits like strawberries and kiwi cut into holiday-themed shapes like stars and bells .
“ This is a fun one to make with kiddos , ” adds the blogger .
If concerned about preparing food items for someone due to COVID-19 , Fulton suggests assembling a countertop herb garden or a handmade book of favorite recipes , with a promise @ @ @ @ @ @ @ that goes into holiday gift-making matters as much as the end product .
Making thoughtful presents for loved ones is a great time to reflect upon our blessings , especially those that have blessed our lives this year .

Gift-givers seeking memorable presents while avoiding holiday shopping stress need look no further than the kitchen. Edible homemade gifts make special, welcome treats, help slow down the shopping frenzy of the season and increase creativity in the kitchen. While 79 percent of recipients return some holiday gifts every year , food and handmade items rank in the top 10 treasured gifts, according to Survey Monkey research.
Mackenzie Burgess, a Fort Collins, Colorado, dietitian and recipe developer at Cheerful Choices , encourages holiday gift-givers to think beyond the Christmas cookie. One of her go-to holiday gifts, a lentil and brown rice dry soup mix , features colorful dry ingredients layered in a Mason jar and the recipe attached with a pretty ribbon. “This shelf-stable dry soup mix is the perfect, plant-based meal to make on a chilly night, and makes for a unique, affordable and thoughtful gift,” says Burgess, adding that the Mason jars can be repurposed.
For a sweet but healthy treat, Burgess offers freezer-friendly energy bites, which can be made in large quantities in advance and frozen or refrigerated, then popped into jars at gift time. These gluten-free, vegan treats can be made with common pantry items, including a base of oats, nut butter and a sweetener like honey or agave, as well as “fixings” such as shredded coconut, dried cranberries or goji berries, chopped nuts, or chia or flax seeds to boost the flavor and nutrition. Natural food coloring can also be added to foster a more festive look.
To give a gift a “wow” factor, blogger Shelley Fulton, in Hudson, Ohio, recommends making a themed basket that may include a mix of homemade and purchased items. “You can take your signature spice rub or that homemade soup mix everyone raves about and expand into a gift basket with other products that support the theme, like barbecue tools for the spice rub or a kettle with cute soup bowls and a new ladle for the soup mix,” says Fulton, the creator of Two Healthy Kitchens . For the dog lovers on a holiday list, Fulton suggests making homemade sweet potato dog biscuits, which can be bundled in a dog bed with other canine comforts.
lydia matzal/Unsplash.com
Infused concoctions can be easily made by steeping a light vinegar like champagne or cider with rosemary, thyme or other perennial herbs, along with a spiraled citrus peel, for two weeks before gifting. “Infused vinegars look so lovely and go with so many winter dishes. They also have the advantage of being antiviral and having the shelf life of a few years,” says Hafferty.
Herb-infused olive oils make another gorgeous foodie gift, but Hafferty warns of botulism risk if the herbs are not completely dried beforehand and fully submerged in the oil. “Make this one closer to the time you plan to give it and include instructions to use within a few weeks,” recommends the Somerset, England, author.
Unusual spice mixes are another favorite gift of Hafferty’s, which can encourage home cooks to get creative. “Ras el Hanout is a versatile Moroccan spice blend that elevates dishes to another dimension. You can upcycle an old tin and decorate it with images of Moroccan tiles and add a homemade booklet with recipe ideas,” she says.
For a hostess gift that will be eaten immediately, Fulton loves making fruit kabob bouquets, made festive by using red and green fruits like strawberries and kiwi cut into holiday-themed shapes like stars and bells. “This is a fun one to make with kiddos,” adds the blogger.
If concerned about preparing food items for someone due to COVID-19, Fulton suggests assembling a countertop herb garden or a handmade book of favorite recipes, with a promise to cook together soon.
The spirit that goes into holiday gift-making matters as much as the end product. Making thoughtful presents for loved ones is a great time to reflect upon our blessings, especially those that have blessed our lives this year.
Holiday Gift-Giving Recipes
Lentil Brown Rice Soup Give your loved ones the gift of healthy food this holiday season with a recipe and jar full of all the dry ingredients to make Lentil Brown Rice Soup. Read More »
Christmas Cocoa Crunch Bark Spread cheer over the holidays with this delicious recipe for Christmas Cocoa Crunch Bark, a healthy way to sweeten the season. Read More »
Ras el Hanout Spice Mix Spice up dishes with the zesty blend of flavors in this recipe for Ras el Hanout, great for sprinkling onto roasting vegetables or added to falafel mixes, soups, stews and tagines. Read More »
Energy Bites These customizable energy bites are the perfect snack to grab and go, taking 5 minutes or less to make. It's easy to create festive bites for the holidays by adding food coloring. Read More »


naturalawakeningsmagazine--2020-11-11--Pay Where We Play: Boosting the Hometown Economy

A message we hear throughout the year , but especially during the holidays , is , “ Buy local.
” The idea is to purchase from locally owned and operated businesses .
Facing competition from big chains like Walmart or internet companies like Amazon , they need our support .
But it ’ s not just a nice thing to do ; consumers that buy local help build robust hometown economies with a long list of impressive benefits .
The Small-Mart Revolution , Put Your Money Where Your Life Is and The Local Economy Solution .
“ What ’ s @ @ @ @ @ @ @ effect , generating two to four times more job opportunities , two to four times more income and two to four times greater tax collections .
If your interest is in reducing poverty and raising social equality , locally owned businesses are your ticket to doing so.
” “ About three dozen studies have found that two to four times more money stays in the economy for every dollar spent in a locally owned business rather than a nonlocal one , ” says economist Michael Shuman , author ofand .
“ What ’ @ @ @ @ @ @ @ multiplier effect , generating two to four times more job opportunities , two to four times more income and two to four times greater tax collections .
If your interest is in reducing poverty and raising social equality , locally owned businesses are your ticket to doing so.
” According to Shuman , cities that rely on just one or two large companies to drive their economies are far less self-reliant and less resilient than towns that support a diversified base of smaller , locally owned businesses .
“ The more you have @ @ @ @ @ @ @ likely you ’ re going to be hurt if one big company splits for Mexico , ” he explains .
Cities that have many thriving local businesses enjoy other benefits , too .
“ We know from political science studies that they have higher rates of voting participation and volunteering , ” Shuman says .
“ Sociology studies show lower crime and greater degrees of social organization and civil society .
Health studies reveal that local business communities replace a lot of unhealthy , imported food with healthier , fresher , less-packaged food @ @ @ @ @ @ @ .
Unique local businesses attract tourists .
And because they shorten the lines of distribution and supply , we know they bring down carbon footprint.
” In 2003 , Lanning founded the nonprofit Local First Arizona ( LFA ) to help local businesses thrive and eventually eliminate city , state and federal subsidies that multinational companies were receiving .
“ Big chains move in , claiming they ’ re going to drive so much sales tax revenue that the city should pay them to be there , ” she explains .
“ Cabela @ @ @ @ @ @ @ got a $ 68 million subsidy from Glendale to open one retail location .
These sweetheart deals extract money out of the community that could have been spent on parks , libraries and fire departments , but instead goes to shareholders living elsewhere.
” Responding to political pressure by LFA and others , Arizona passed a law banning these subsidies five years ago—a major victory—leveling the playing field for smaller businesses , according to Lanning .
“ Think local first , ” Lanning says .
“ Spend your money with people you know @ @ @ @ @ @ @ .
Use a local pharmacy .
Go to the farmers ’ market and move your money to community banks and credit unions.
” “ For people to get excited about the purchase of a five-dollar hammer and not pay attention to where they have their mortgage is utterly irrational .
Rank [ in ] order your business expenditures , which starts with your home , then probably goes to your car and then health care , and think about ways of localizing those things , rather than every grocery item , ” Shuman @ @ @ @ @ @ @ cheaper , better-quality goods and services , or at the very least , comparable options , ” he says , adding that even if a purchase is slightly more expensive or a bit less convenient , favoring the neighborhood vendor is always going to benefit the local economy .

A message we hear throughout the year, but especially during the holidays, is, “Buy local.” The idea is to purchase from locally owned and operated businesses. Facing competition from big chains like Walmart or internet companies like Amazon, they need our support. But it’s not just a nice thing to do; consumers that buy local help build robust hometown economies with a long list of impressive benefits.
The Small-Mart Revolution, Put Your Money Where Your Life Is and The Local Economy Solution. “What’s more, the community enjoys a multiplier effect, generating two to four times more job opportunities, two to four times more income and two to four times greater tax collections. If your interest is in reducing poverty and raising social equality, locally owned businesses are your ticket to doing so.”
“About three dozen studies have found that two to four times more money stays in the economy for every dollar spent in a locally owned business rather than a nonlocal one,” says economist Michael Shuman , author ofand. “What’s more, the community enjoys a multiplier effect, generating two to four times more job opportunities, two to four times more income and two to four times greater tax collections. If your interest is in reducing poverty and raising social equality, locally owned businesses are your ticket to doing so.”
According to Shuman, cities that rely on just one or two large companies to drive their economies are far less self-reliant and less resilient than towns that support a diversified base of smaller, locally owned businesses. “The more you have control over your economy, the less likely you’re going to be hurt if one big company splits for Mexico,” he explains.
Cities that have many thriving local businesses enjoy other benefits, too. “We know from political science studies that they have higher rates of voting participation and volunteering,” Shuman says. “Sociology studies show lower crime and greater degrees of social organization and civil society. Health studies reveal that local business communities replace a lot of unhealthy, imported food with healthier, fresher, less-packaged food that lowers rates of diabetes and obesity. Unique local businesses attract tourists. And because they shorten the lines of distribution and supply, we know they bring down carbon footprint.”
Phoenix business leader Kimber Lanning , who opened a record store in 1987 and an art gallery in 1999, has witnessed firsthand the transformative power of local commerce. “Doing business with people we know heightens our connection to place, and when we care about place, we’re more likely to vote, volunteer and give charitably.”
jonathan weiss/Unsplash.com In 2003, Lanning founded the nonprofit Local First Arizona (LFA) to help local businesses thrive and eventually eliminate city, state and federal subsidies that multinational companies were receiving. “Big chains move in, claiming they’re going to drive so much sales tax revenue that the city should pay them to be there,” she explains. “Cabela’s [the outfitter chain] got a $68 million subsidy from Glendale to open one retail location. These sweetheart deals extract money out of the community that could have been spent on parks, libraries and fire departments, but instead goes to shareholders living elsewhere.” Responding to political pressure by LFA and others, Arizona passed a law banning these subsidies five years ago—a major victory—leveling the playing field for smaller businesses, according to Lanning.
As the author of 13 destination guidebooks, Florida-based travel journalist Karen T. Bartlett helps people discover the often-hidden flavors and experiences unique to their own region, meeting neighbors and supporting the local economy along the way. “From kayak adventures and foodie tours to community theater productions and galleries featuring local artists, fun and meaningful ways to enjoy the distinctive offerings of home abound,” she says.
“Think local first,” Lanning says. “Spend your money with people you know in your community—from haircuts to oil changes. Use a local pharmacy. Go to the farmers’ market and move your money to community banks and credit unions.”
“For people to get excited about the purchase of a five-dollar hammer and not pay attention to where they have their mortgage is utterly irrational. Rank [in] order your business expenditures, which starts with your home, then probably goes to your car and then health care, and think about ways of localizing those things, rather than every grocery item,” Shuman advises.
“Usually, you find cheaper, better-quality goods and services, or at the very least, comparable options,” he says, adding that even if a purchase is slightly more expensive or a bit less convenient, favoring the neighborhood vendor is always going to benefit the local economy.
Sandra Yeyati, J.D., is a professional writer. Reach her at [email protected].


naturalawakeningsmagazine--2020-11-16--Reinvent the Holidays: More Meaning, Less Stuff

Like many parents , Alicia Hough , a corporate wellness expert in New York , used to go overboard plying her kids with gifts at Christmas .
“ I was always busy with work , which is why I thought that buying my children the latest or most trending toy in the market will make up for the time I ’ ve lost , ” she recalls .
“ As kids , they indeed get excited with material gifts , but that joy is just temporary , and that ’ s what I realized throughout this pandemic .
In the @ @ @ @ @ @ @ with people you value that matters , and not these material things or celebrations.
” Peaceful Parent , Happy Kids .
Hough , who considers the pandemic a turning point , is not alone .
In this turbulent year , holiday celebrations will likely be smaller , quieter and less opulent for many families .
Yet the crisis has also set the stage for families “ to create a holiday that is more in keeping with their values , finding deeper connection and meaning with less rushing around and spending less money , @ @ @ @ @ @ @ psychologist and author of Besides passing up traveling and parties for cozy pajama times , many families are seriously rethinking their gift-giving habits .
Although presents are a beloved part of Christmas , Hanukkah and Kwanzaa celebrations , many families have come to wonder how the shopping and spending has gotten so out of hand .
Besides passing up traveling and parties for cozy pajama times , many families are seriously rethinking their gift-giving habits .
Although presents are a beloved part of Christmas , Hanukkah and Kwanzaa celebrations , many families have @ @ @ @ @ @ @ spending has gotten so out of hand .
According to Investopedia , in 2019 , the average American spent $ 942 on holiday gifts , a figure that has steadily mounted in the last decade to total $ 1 trillion .
An estimated $ 16 billion worth of those gifts are unappreciated and tossed aside , reports Moneyish This pandemic season offers “ a chance to reset expectations if festive gift-giving has become excessive in recent years , ” says Calm Christmas and a Happy New Year : A Little Book of Festive @ @ @ @ @ @ @ to have a conversation with children about buying less stuff and avoiding waste , ” she adds .
“ They may have their own ideas about how to reduce waste and relish the challenge of thinking about what they really want.
” This pandemic season offers “ a chance to reset expectations if festive gift-giving has become excessive in recent years , ” says Beth Kempton , author of .
“ Perhaps most important is to have a conversation with children about buying less stuff and avoiding waste , ” she adds .
@ @ @ @ @ @ @ about how to reduce waste and relish the challenge of thinking about what they really want.
” For Evan Porter , of Milton , Georgia , a parenting writer at DadFixesEverything.com , “ Less clutter and fewer gifts are something we ’ ve been working toward anyway.
” This year , he and his wife plan to drastically pare down their kids ’ gifts , possibly using this formula : “ Something to read , something to wear , something you want and something you need.
” Instead of presents under a tree @ @ @ @ @ @ @ Montana , founder of ThetaHeartHealing.com , will give her kids an unplugged ( and coronavirus-compliant ) nature retreat where they can investigate the natural environment , work with animals and journal about how to make the world a better place .
For parents that want to embrace creativity , low costs and sustainability this holiday season , Kempton suggests the following gift-giving ideas : • Build anticipation with a treasure hunt or by opening presents over a period of time .
• Incorporate a sense of wonderment with a wooden magic set or @ @ @ @ @ @ @ parents that stars the child .
• Surprise the children by transforming a room in the house into a winter wonderland or turning the garden shed into Santa ’ s grotto .
• Offer a parent ’ s time , skills and attention in the form of promissory notes or a small token that indicates a future shared experience , such as a jar of homemade marshmallows tied with a label promising a family camping trip .
• Give children items that they can use or eat that are handmade by the parents @ @ @ @ @ @ @ that prompts family storytelling , such as a jigsaw that summons memories of putting together a puzzle with a grandfather 50 years ago .
• Celebrate environmental stewardship by planting and growing a Christmas tree or Hanukkah bush .
Even gift wrapping can become a fun and eco-smart family game by challenging everyone to creatively repurpose everything from old maps and fabrics to magazines and paper bags , perhaps decorated with artwork and nature finds .
If every American family wrapped just three presents in re-used materials , it would save enough paper @ @ @ @ @ @ @ the Centers for Disease Control and Prevention However they are wrapped , gifts demonstrate in these unprecedented times that deep joy comes not from acquiring new stuff , but from caring for and giving to each other—especially our children .
“ In the end , the most precious gift parents can give their children this holiday is their attention , infused with a little bit of festive magic , ” says Kempton .
Ronica O ’ Hara , a Denver-based health writer , can be reached at [ email protected ] It ’ @ @ @ @ @ @ @ for many parents , and working to make the holidays special for the children may add another layer of stress and anxiety .
That ’ s why it ’ s key to acknowledge any sadness one is experiencing .
Calm Christmas and a Happy New Year : A Little Book of Festive Joy .
“ It is vital to acknowledge these feelings and accommodate them , whilst also making space for joy .
This comes down to talking about it , letting people know what you need or asking what they need and @ @ @ @ @ @ @ to the surface in the middle of things.
” She suggests “ putting some slack in your schedule , taking extra care of your health , reaching out for support and giving yourself permission to do things differently this year.
” The holiday season is the perfect time for parents to encourage children to learn about the value of giving , teaching empathy and compassion as lifelong lessons .
Read More » “ Feelings of melancholy are a reality for many people over the holidays , and this year it is likely to @ @ @ @ @ @ @ given how so many of us have lost someone or something this year , ” says Beth Kempton , author of .
“ It is vital to acknowledge these feelings and accommodate them , whilst also making space for joy .
This comes down to talking about it , letting people know what you need or asking what they need and being prepared for the emotions to rise to the surface in the middle of things.
” She suggests “ putting some slack in your schedule , taking extra care of your health @ @ @ @ @ @ @ yourself permission to do things differently this year .
”

Like many parents, Alicia Hough, a corporate wellness expert in New York, used to go overboard plying her kids with gifts at Christmas. “I was always busy with work, which is why I thought that buying my children the latest or most trending toy in the market will make up for the time I’ve lost,” she recalls. “As kids, they indeed get excited with material gifts, but that joy is just temporary, and that’s what I realized throughout this pandemic. In the end, it’s the relationship with people you value that matters, and not these material things or celebrations.”
Peaceful Parent, Happy Kids. Hough, who considers the pandemic a turning point, is not alone. In this turbulent year, holiday celebrations will likely be smaller, quieter and less opulent for many families. Yet the crisis has also set the stage for families “to create a holiday that is more in keeping with their values, finding deeper connection and meaning with less rushing around and spending less money,” says Laura Markham , a clinical psychologist and author of
Besides passing up traveling and parties for cozy pajama times, many families are seriously rethinking their gift-giving habits. Although presents are a beloved part of Christmas, Hanukkah and Kwanzaa celebrations, many families have come to wonder how the shopping and spending has gotten so out of hand. Besides passing up traveling and parties for cozy pajama times, many families are seriously rethinking their gift-giving habits. Although presents are a beloved part of Christmas, Hanukkah and Kwanzaa celebrations, many families have come to wonder how the shopping and spending has gotten so out of hand. According to Investopedia , in 2019, the average American spent $942 on holiday gifts, a figure that has steadily mounted in the last decade to total $1 trillion. An estimated $16 billion worth of those gifts are unappreciated and tossed aside, reports Moneyish
This pandemic season offers “a chance to reset expectations if festive gift-giving has become excessive in recent years,” says Calm Christmas and a Happy New Year: A Little Book of Festive Joy. “Perhaps most important is to have a conversation with children about buying less stuff and avoiding waste,” she adds. “They may have their own ideas about how to reduce waste and relish the challenge of thinking about what they really want.” This pandemic season offers “a chance to reset expectations if festive gift-giving has become excessive in recent years,” says Beth Kempton , author of. “Perhaps most important is to have a conversation with children about buying less stuff and avoiding waste,” she adds. “They may have their own ideas about how to reduce waste and relish the challenge of thinking about what they really want.”
Getting Creative
For Evan Porter, of Milton, Georgia, a parenting writer at DadFixesEverything.com , “Less clutter and fewer gifts are something we’ve been working toward anyway.” This year, he and his wife plan to drastically pare down their kids’ gifts, possibly using this formula: “Something to read, something to wear, something you want and something you need.” Instead of presents under a tree, Dawna Campbell, of Bigfork, Montana, founder of ThetaHeartHealing.com , will give her kids an unplugged (and coronavirus-compliant) nature retreat where they can investigate the natural environment, work with animals and journal about how to make the world a better place.
For parents that want to embrace creativity, low costs and sustainability this holiday season, Kempton suggests the following gift-giving ideas:
Build anticipation with a treasure hunt or by opening presents over a period of time.
Incorporate a sense of wonderment with a wooden magic set or a storybook written by either or both parents that stars the child.
Surprise the children by transforming a room in the house into a winter wonderland or turning the garden shed into Santa’s grotto.
Offer a parent’s time, skills and attention in the form of promissory notes or a small token that indicates a future shared experience, such as a jar of homemade marshmallows tied with a label promising a family camping trip.
Give children items that they can use or eat that are handmade by the parents.
Invoke a sense of nostalgia that prompts family storytelling, such as a jigsaw that summons memories of putting together a puzzle with a grandfather 50 years ago.
Celebrate environmental stewardship by planting and growing a Christmas tree or Hanukkah bush.


naturalawakeningsmagazine--2020-11-19--Fresh Rituals for a New Year

Fresh Rituals for a New Year

The end of one year and the beginning of another marks a hopeful transition that many of us choose to celebrate with fireworks and glitzy parties .
Here are several New Year ’ s rituals to help us connect more deeply to our loved ones , to ourselves and to a richer sense of purpose as we embrace the promise of 2021 .
Reevaluate the past year .
While many people focus only on what lies ahead on New Year ’ s Day , consider taking a therapeutic and spiritual look at the past 12 months , evaluating personal accomplishments @ @ @ @ @ @ @ Take note of lessons learned and challenges faced , as well as the top 10 highlights of the year .
Declutter .
In Italy , people throw things out of their windows on New Year ’ s Eve ; getting rid of items that are no longer of service is just as important as welcoming the new .
In that spirit , this is a good time to gather clothing , books and other items collecting dust and donate them to a local charity where they may be useful to someone else .
@ @ @ @ @ @ @ the world celebrate New Year ’ s Day with rituals that are meant to ward off bad luck and attract good fortune .
Some of them espouse throwing money over the threshold the first time someone enters their home after the new year has begun .
Here ’ s a modern twist : Gather the family together and bless a few coins or paper bills , either through prayer or as a statement of hope and anticipation .
Then , donate the money to charity as a way to spiritually pay it forward @ @ @ @ @ @ @ in meditation .
Quiet meditation or prayer is a great way to usher in a sense of peace and harmony .
Make sure the session begins before midnight and extends into the new year .
This can be done at home alone , with friends or at a local meet-up group , yoga center or spiritual organization .
Place special emphasis on the first 12 days .
For many people , the first 12 days of a new year represent each of the 12 months to come .
To set a positive course @ @ @ @ @ @ @ days exhibiting aspirations for the coming year , such as volunteering at a soup kitchen to manifest an interest in being more charitable , or reading a book about immigrants to become more culturally sensitive .

The end of one year and the beginning of another marks a hopeful transition that many of us choose to celebrate with fireworks and glitzy parties. Here are several New Year’s rituals to help us connect more deeply to our loved ones, to ourselves and to a richer sense of purpose as we embrace the promise of 2021.
Reevaluate the past year. While many people focus only on what lies ahead on New Year’s Day, consider taking a therapeutic and spiritual look at the past 12 months, evaluating personal accomplishments and deviations from goals and aspirations. Take note of lessons learned and challenges faced, as well as the top 10 highlights of the year.
Declutter. In Italy, people throw things out of their windows on New Year’s Eve; getting rid of items that are no longer of service is just as important as welcoming the new. In that spirit, this is a good time to gather clothing, books and other items collecting dust and donate them to a local charity where they may be useful to someone else.
Formally invite prosperity. Many cultures around the world celebrate New Year’s Day with rituals that are meant to ward off bad luck and attract good fortune. Some of them espouse throwing money over the threshold the first time someone enters their home after the new year has begun. Here’s a modern twist: Gather the family together and bless a few coins or paper bills, either through prayer or as a statement of hope and anticipation. Then, donate the money to charity as a way to spiritually pay it forward.
Spend New Year’s Eve in meditation. Quiet meditation or prayer is a great way to usher in a sense of peace and harmony. Make sure the session begins before midnight and extends into the new year. This can be done at home alone, with friends or at a local meet-up group, yoga center or spiritual organization.
Place special emphasis on the first 12 days. For many people, the first 12 days of a new year represent each of the 12 months to come. To set a positive course for 2021, spend each of those days exhibiting aspirations for the coming year, such as volunteering at a soup kitchen to manifest an interest in being more charitable, or reading a book about immigrants to become more culturally sensitive.
Adapted from an Arcadia Publishing contribution.


naturalawakeningsmagazine--2020-11-16--Mind-Body Fitness: How Mindfulness Benefits Workouts

When mindfulness approaches are applied to fitness training—which can be as simple as breathing consciously and tuning into subtle body sensations—the results can be fewer injuries , improved immunity , a lowered stress response , a brighter mood and a deeper commitment to staying fit .
Being in the present moment can also spark enjoyment .
Body , Mind , and Sport and the founder of “ In nature , the bigger the eye of the storm , the more powerful the winds , suggesting that our workout potential and enjoyment is dependent not on how hard we push , @ @ @ @ @ @ @ be , ” says John Douillard , DC , author ofand the founder of LifeSpa , in Boulder , Colorado .
“ Slowing down and being aware of the body allows the mind to attend to muscles , which can increase blood supply , lymph drainage and replace a potentially damaging fight-or-flight response during a workout with a rejuvenating parasympathetic response.
” Adding in balance training , tai chi and Pilates , and swapping a bit less time on the treadmill for a few moments of meditation or visualizing positive results can go @ @ @ @ @ @ @ .
Debbie Rosas , founder and co-creator of Nia—a body-mind conditioning program anchored in martial arts and modern dance—underscores the importance of listening to cues .
“ Notice any areas that feel tight , blocked , rigid and bound .
This wisdom through felt sense and awareness will immediately alert you to stop , adjust and slow down.
” The Portland-based co-author of The Nia Technique points to the fun factor .
“ I believe that when you stop exercising and start moving , anything you do can bring you enjoyment .
Do @ @ @ @ @ @ @ motivated to do them again.
” Practicing conscious breathing fortifies the positive impact of exercise and can prevent injuries like hernias that can arise when the breath is held during heavy lifting .
“ One of the most powerful tools for mindfulness during a workout is following your breath .
Mindfulness is the key , but it ’ s hard to be mindful when you ’ re breathing 26,000 times a day into the upper chest , activating a fight-or-flight response , ” says Douillard .
Breathing through the nose instead of the @ @ @ @ @ @ @ as Douillard has demonstrated in studies , causes brain waves to shift from stressed beta waves to a meditative alpha state .
“ It takes longer to fully inhale and exhale during nose breathing , which creates a baseline of calm , ” she says .
“ Don ’ t rush .
Be aware of the body breathing and feel each muscle contracting and relaxing with each rep and stretch.
” Chicago-based fitness expert Stephanie Mansour , host of the PBS weekly Step it Up with Steph show , concurs .
“ Sync @ @ @ @ @ @ @ transition from exercise to exercise.
” Mansour also suggests working out next to a mirror to improve alignment and avoiding the distraction that can come with having a workout buddy .
“ Another trick to improve form is to put on headphones and zone out by listening to white noise so that you have no distraction , ” she says .
Exercising with deep body-presence is something we do for ourselves .
“ If you ’ re really paying attention , you can steer yourself towards invigoration and away from irritation .
The @ @ @ @ @ @ @ we ’ re often too ‘ out of body ’ to notice .
Giving full attention to your body is a big gift of self-love , ” says Barrett .
“ Breathe .
Move .
Be free , ” adds Mansour .
“ This is your dedicated ‘ me ’ time and you can use it to feel good about yourself.
” Establish a body scan ritual before working out .
Either sitting or standing , close your eyes and take a second or two to focus on each part of the body @ @ @ @ @ @ @ Start with the feet and then move up to the ankles , legs , spine , etc .
Establish a comfortable , slow , nasal breathing rhythm in the beginning of your workout and try to maintain that throughout your practice .
Give it time .
It will take about three weeks of nose breathing practice to begin to run at the same pace or lift the same weight as you did before as a fight-or-flight mouth breather .
To begin : Breathe deeply in and out through the nose with each rep @ @ @ @ @ @ @ nasal breathing during cardio [ workouts ] .
As soon as your nasal breath rhythm begins to speed up or you have to open your mouth to breathe , slow down and reestablish a comfortable rhythm of nasal breathing again .
Once the mindful calm has been reset , begin to increase your intensity , letting the nose breathing set the pace .
Inhale on the easier movement and exhale on the more challenging movement .
For example , inhale as you bend down into a squat and exhale as you press up @ @ @ @ @ @ @ in toward your spine in all workouts .
Engage your core whether you ’ re working your legs , arms , back or chest .
Do some research if you are new to working out .
Go online and look for a teacher you feel aligned with in philosophy and workout approach .
Build slowly .
Exercise teachers are trained to inspire you .
Their inspiration can push you .
Always do less than what you see and build when your body says , “ I am ready for more .
Let ’ @ @ @ @ @ @ @ range of motion .
”

When mindfulness approaches are applied to fitness training—which can be as simple as breathing consciously and tuning into subtle body sensations—the results can be fewer injuries, improved immunity, a lowered stress response, a brighter mood and a deeper commitment to staying fit. Being in the present moment can also spark enjoyment.
Body, Mind, and Sport and the founder of
“In nature, the bigger the eye of the storm, the more powerful the winds, suggesting that our workout potential and enjoyment is dependent not on how hard we push, but how calm and self-aware we can be,” says John Douillard, DC, author ofand the founder of LifeSpa , in Boulder, Colorado. “Slowing down and being aware of the body allows the mind to attend to muscles, which can increase blood supply, lymph drainage and replace a potentially damaging fight-or-flight response during a workout with a rejuvenating parasympathetic response.”
Tapping into Contentment
Mindful fitness instructor Ellen Barrett , in Washington Depot, Connecticut, offers clients a full-body experience with a fusion of movement forms and weight training. “We think mindfulness is some sort of yoga thing, but everything can become mindful. Jumping jacks and biceps curls can be mindful. It’s not the movement, but the awareness behind the movement. Mindfulness is about being present.”
Adding in balance training, tai chi and Pilates, and swapping a bit less time on the treadmill for a few moments of meditation or visualizing positive results can go a long way, say fitness experts. Debbie Rosas , founder and co-creator of Nia—a body-mind conditioning program anchored in martial arts and modern dance—underscores the importance of listening to cues. “Notice any areas that feel tight, blocked, rigid and bound. This wisdom through felt sense and awareness will immediately alert you to stop, adjust and slow down.”
The Portland-based co-author of The Nia Technique points to the fun factor. “I believe that when you stop exercising and start moving, anything you do can bring you enjoyment. Do things that leave you feeling successful and motivated to do them again.”
Breath as a Compass
Practicing conscious breathing fortifies the positive impact of exercise and can prevent injuries like hernias that can arise when the breath is held during heavy lifting. “One of the most powerful tools for mindfulness during a workout is following your breath. Mindfulness is the key, but it’s hard to be mindful when you’re breathing 26,000 times a day into the upper chest, activating a fight-or-flight response,” says Douillard.
Breathing through the nose instead of the mouth during exercise bolsters mindfulness, and as Douillard has demonstrated in studies, causes brain waves to shift from stressed beta waves to a meditative alpha state. “It takes longer to fully inhale and exhale during nose breathing, which creates a baseline of calm,” she says. “Don’t rush. Be aware of the body breathing and feel each muscle contracting and relaxing with each rep and stretch.”
Chicago-based fitness expert Stephanie Mansour, host of the PBS weekly Step it Up with Steph show, concurs. “Sync your breath with your movement. Mindfully transition from exercise to exercise.” Mansour also suggests working out next to a mirror to improve alignment and avoiding the distraction that can come with having a workout buddy. “Another trick to improve form is to put on headphones and zone out by listening to white noise so that you have no distraction,” she says.
Exercising with deep body-presence is something we do for ourselves. “If you’re really paying attention, you can steer yourself towards invigoration and away from irritation. The body is always providing feedback, but we’re often too ‘out of body’ to notice. Giving full attention to your body is a big gift of self-love,” says Barrett.
“Breathe. Move. Be free,” adds Mansour. “This is your dedicated ‘me’ time and you can use it to feel good about yourself.”
Marlaina Donato is an author and composer.
More Helpful Tips


naturalawakeningsmagazine--2020-11-19--Holiday Treats for Pets: Homemade Recipes They Will Love

Cooking for our pets is a great way to ensure they are eating wholesome , nutritional foods .
It ’ s also a fun way to customize a pet treat recipe to meet specific dietary needs .
These three festive holiday treats will have a dog woofing for more and a cat purring for seconds .
Choose organic , locally sourced ingredients whenever possible .
Pumpkins and apples are always at the top of the culinary list for holiday treats .
Not only are these two foods safe for pets , they offer health benefits .
Both are packed with @ @ @ @ @ @ @ .
It ’ s also good for digestive and colon health and can yield firmer stool .
For the kitty friends , that fiber also helps move hairballs along .
In addition , apples contain phytonutrients and flavonoids like quercetin , which are helpful in treating allergies .
The chia seeds in this pet pie not only help firm up the pie , but are packed with nutrients that naturally boost energy .
Chia seeds are high in omega-3 fatty acids and are a great source of antioxidants .
They also contain minerals @ @ @ @ @ @ @ vitamins A , B , D and E. Cinnamon and ginger are wonderful spices to use in pet holiday treats .
Both of these warming spices improve digestion and soothe the stomach lining .
Select Ceylon cinnamon , not cassia cinnamon , because the latter contains higher amounts of coumarin , which can harm the liver and increase the risk of cancer .
Ginger may act as a blood thinner , so don ’ t use it if a dog is going to have surgery or is pregnant .
It may also lower @ @ @ @ @ @ @ if a dog has heart issues or diabetes , talk to a vet .
When in doubt , leave it out .
Cinnamon and ginger are wonderful spices to use in pet holiday treats .
Both of these warming spices improve digestion and soothe the stomach lining .
Select Ceylon cinnamon , not cassia cinnamon , because the latter contains higher amounts of coumarin , which can harm the liver and increase the risk of cancer .
Ginger may act as a blood thinner , so don ’ t use it if a @ @ @ @ @ @ @ is pregnant .
It may also lower blood pressure and blood sugar , so if a dog has heart issues or diabetes , talk to a vet .
When in doubt , leave it out .
Remove and discard the apple core and seeds .
Place all ingredients in a mixer and blend .
Then set it aside for 10 minutes to allow the chia seeds to begin to expand .
Preheat oven to 350° F. Pour batter into preferred baking dishes , either for a large pie or small , bite-sized muffins @ @ @ @ @ @ @ muffins or 40-60 minutes for a full-sized pie .
Allow the pie to fully cool and set up before slicing and serving .
Serve as a special treat to pets .
Portion the remaining pie into serving sizes and freeze for later .
Raw eggs can be a healthy addition to any fresh pet diet , assuming the animal doesn ’ t have an egg allergy .
Cow ’ s milk isn ’ t the healthiest option for dogs and cats because they don ’ t tolerate its high level of alpha-s1-casein protein @ @ @ @ @ @ @ healthier option because it contains extremely low to no amounts of this protein , allowing better absorption of the nutrients .
Blend all the ingredients .
Either place a few tablespoons in the pet ’ s dish as a special treat or drizzle over the food .
Alternatively , place a silicone ice cube mold on a cookie sheet for support .
The smaller the cavities , the better .
Take the remaining eggnog , pour into the molds and place in the freezer .
Once frozen , pop out the treats and @ @ @ @ @ @ @ the freezer .
Try serving one frozen treat to each pet every few days .
Making treats for cats can be tricky .
The best bet is to head to the meat department .
Even the most finicky of kitties will gobble up this healthy treat .
Preheat oven to 350° F. Mix all the ingredients in a large mixing bowl until well-blended .
Form into tablespoon balls using your hand or scooper and place on a lined or ceramic cookie sheet .
Bake for 20 minutes until meatballs are set ( they @ @ @ @ @ @ @ remove and place on a cooling rack .
Serve as a special treat .
Place treats in a glass container and refrigerate for up to three days or freeze until ready to serve .
Thaw completely before serving .
Tonya Wilhelm is a professional dog trainer , spreading the word about positive methods of preventing and managing behavioral issues with a holistic approach .
Caffeinated products .
The Ultimate Pet Health Guide , suggests keeping caffeinated drinks and food away from pets .
Caffeine contains stimulants called methylxanthines , and pets are much @ @ @ @ @ @ @ substances than humans are .
Ingesting even a small amount can make dogs vulnerable to caffeine poisoning , which can cause hyperactivity , panting , elevated heart rate , tremors , seizures and collapse .
Seek immediate veterinary care for treatment if these symptoms develop in a dog .
, a holistic veterinarian in Oakland , California , and author of , suggests keeping caffeinated drinks and food away from pets .
Caffeine contains stimulants called methylxanthines , and pets are much more sensitive to the effects of these substances than humans are @ @ @ @ @ @ @ make dogs vulnerable to caffeine poisoning , which can cause hyperactivity , panting , elevated heart rate , tremors , seizures and collapse .
Seek immediate veterinary care for treatment if these symptoms develop in a dog .
Gary Richter , a holistic veterinarian in Oakland , California , and author of , suggests keeping caffeinated drinks and food away from pets .
Caffeine contains stimulants called methylxanthines , and pets are much more sensitive to the effects of these substances than humans are .
Ingesting even a small amount can make dogs @ @ @ @ @ @ @ cause hyperactivity , panting , elevated heart rate , tremors , seizures and collapse .
Seek immediate veterinary care for treatment if these symptoms develop in a dog .
Artificial sweeteners .
San Diego veterinarian Madison Rose says artificial sweeteners such as xylitol can cause a massive insulin release , leading to acute and profound hypoglycemia , or low-blood sugar , and hypokalemia , or low potassium levels .
Marked by lethargy , ataxia , collapse , twitching or seizures , ingestion requires immediate veterinary care .
Raw , yeasty bread dough .
@ @ @ @ @ @ @ causing a deadly twisting of the stomach .
Raisins and grapes .
Common in holiday recipes , in large quantities , these can cause kidney failure in dogs .
Cooked bones .
Not only are these choking hazards , they can pose a serious threat to the digestive tract .

Cooking for our pets is a great way to ensure they are eating wholesome, nutritional foods. It’s also a fun way to customize a pet treat recipe to meet specific dietary needs. These three festive holiday treats will have a dog woofing for more and a cat purring for seconds. Choose organic, locally sourced ingredients whenever possible.
Pumpkins and apples are always at the top of the culinary list for holiday treats. Not only are these two foods safe for pets, they offer health benefits. Both are packed with fiber, which helps dogs feel fuller. It’s also good for digestive and colon health and can yield firmer stool. For the kitty friends, that fiber also helps move hairballs along. In addition, apples contain phytonutrients and flavonoids like quercetin, which are helpful in treating allergies.
The chia seeds in this pet pie not only help firm up the pie, but are packed with nutrients that naturally boost energy. Chia seeds are high in omega-3 fatty acids and are a great source of antioxidants. They also contain minerals, fiber, calcium, protein and vitamins A, B, D and E.
Cinnamon and ginger are wonderful spices to use in pet holiday treats. Both of these warming spices improve digestion and soothe the stomach lining. Select Ceylon cinnamon, not cassia cinnamon, because the latter contains higher amounts of coumarin, which can harm the liver and increase the risk of cancer. Ginger may act as a blood thinner, so don’t use it if a dog is going to have surgery or is pregnant. It may also lower blood pressure and blood sugar, so if a dog has heart issues or diabetes, talk to a vet. When in doubt, leave it out.
Pumpkin Apple Pie
Cinnamon and ginger are wonderful spices to use in pet holiday treats. Both of these warming spices improve digestion and soothe the stomach lining. Select Ceylon cinnamon, not cassia cinnamon, because the latter contains higher amounts of coumarin, which can harm the liver and increase the risk of cancer. Ginger may act as a blood thinner, so don’t use it if a dog is going to have surgery or is pregnant. It may also lower blood pressure and blood sugar, so if a dog has heart issues or diabetes, talk to a vet. When in doubt, leave it out. Yield: depends on size of molds
1 can (15 oz) pure pumpkin 2 apples 5 eggs 1 cup goat’s milk 2 Tbsp chia seeds 1 tsp Ceylon cinnamon 1 tsp ginger
Remove and discard the apple core and seeds. Place all ingredients in a mixer and blend. Then set it aside for 10 minutes to allow the chia seeds to begin to expand.
Preheat oven to 350° F. Pour batter into preferred baking dishes, either for a large pie or small, bite-sized muffins.
Bake approximately 15 minutes for small muffins or 40-60 minutes for a full-sized pie. Allow the pie to fully cool and set up before slicing and serving. Serve as a special treat to pets. Portion the remaining pie into serving sizes and freeze for later.
Eggnog for Pets
Raw eggs can be a healthy addition to any fresh pet diet, assuming the animal doesn’t have an egg allergy. Cow’s milk isn’t the healthiest option for dogs and cats because they don’t tolerate its high level of alpha-s1-casein protein. Goat’s milk is a healthier option because it contains extremely low to no amounts of this protein, allowing better absorption of the nutrients.
4 eggs 2 cups goat’s milk 1 tsp Ceylon cinnamon
Blend all the ingredients. Either place a few tablespoons in the pet’s dish as a special treat or drizzle over the food.
Alternatively, place a silicone ice cube mold on a cookie sheet for support. The smaller the cavities, the better. Take the remaining eggnog, pour into the molds and place in the freezer. Once frozen, pop out the treats and store them in a glass container in the freezer. Try serving one frozen treat to each pet every few days.


naturalawakeningsmagazine--2020-11-17--Matt Kahn on Transforming the Planet With Love

What are mantras and how do we use them ?
They ’ re a declaration of our deepest wisdom , highest ideals and most authentic aspirations that we sound into existence as a way of asking the universe for help to embody our next highest level of consciousness .
It ’ s an intention of the person I ’ m going to become and a request of healing energy from the universe , saying , “ Please help me become more of what I declare through my words.
” A mantra uses the sound of our voice as vibrational medicine @ @ @ @ @ @ @ out into the open for the purpose of not only transforming our personal circumstances , but improving the quality of the world .
When you say a mantra , it ’ s embedded in your subconscious mind , which is like a new piece of clothing in your closet .
A bunch of other clothes may push it to the background , but the moment you need to wear that article of clothing , it ’ s going to stick out of the closet and get your attention .
What mantra is resonating @ @ @ @ @ @ @ love always makes it right in the end .
If you know that everything is made right by an infinitely wise , loving source , it relaxes you into being open to the journey and allowing yourself to be as aligned as possible to whatever life brings .
What lessons can we learn from turbulent times ?
A big lesson is that desire is not a requirement for happiness .
The things that most people desire for comfort or stability have been displaced , whether we ’ re talking about COVID-19 or the @ @ @ @ @ @ @ is how content and whole we are with ourselves ; the constant needing of things pulls us out of happiness .
Perhaps we can discover that just being who we were born to be is what we ’ ve always desired .
No matter how dark the world seems or how insurmountable the odds appear , this is part of a grand transformation of the planet .
We love ourselves to remain safe throughout each step along the way , and we offer kindness , compassion and forgiveness to anyone around us , @ @ @ @ @ @ @ is just acting from a level of unprocessed pain .
We love ourselves as a way of uplifting the planet , and we bless others as a way of helping to further the evolution of humanity .
As we learn to be inner light workers and healers , we learn to find complete alignment with spirit no matter how the world ebbs and flows .
What ’ s the difference between our personal spiritual journeys and what you call ascension ?
Ascension is when a certain percentage of the world starts to awaken @ @ @ @ @ @ @ just a few awake beings scattered across the globe in a fast-driven , goal-oriented society .
It ’ s a world waking up to its true nature on a collective level .
On an individual journey , we ’ re healing our wounds , seeing through limiting beliefs , forgiving those who mistreated us and daring to treat ourselves better so that we can become active participants in the community of evolving beings we are creating .
Giving brings us together .
Each of us has something unique to contribute through the gift @ @ @ @ @ @ @ more than we ever could individually .
The individual spiritual path helps clear distractions and awaken your most infinite power , and then you bring that together in community for this potluck of generosity we each get to experience and share .
What is your advice for political protestors in today ’ s America ?
Gandhi would say , “ Be about what you ’ re for , not what you ’ re against.
” When we protest , we ’ re saying that something isn ’ t fair and relying on publicly @ @ @ @ @ @ @ .
I think the gathering together of beings can transform from what isn ’ t fair to what all of our talents and efforts can do together to create solutions .
How can we solve this on a communal level ?
What can we do to peacefully and consciously use all the power within us to create positive , tangible change so we can start living in the world that we envision ?
It ’ s an invitation to quantum-leap out of the identification of problems and into the cultivation of solutions .

Whatever Arises, Love That and The Universe Always Has a Plan, as well as The Healing Mantra Card Deck, Author of bestsellersand, as well as Matt Kahn is a spiritual teacher and empathic healer with a global audience, guiding seekers through in-person events and popular YouTube videos.
What are mantras and how do we use them?
They’re a declaration of our deepest wisdom, highest ideals and most authentic aspirations that we sound into existence as a way of asking the universe for help to embody our next highest level of consciousness. It’s an intention of the person I’m going to become and a request of healing energy from the universe, saying, “Please help me become more of what I declare through my words.” A mantra uses the sound of our voice as vibrational medicine to bring what’s within us out into the open for the purpose of not only transforming our personal circumstances, but improving the quality of the world.
When you say a mantra, it’s embedded in your subconscious mind, which is like a new piece of clothing in your closet. A bunch of other clothes may push it to the background, but the moment you need to wear that article of clothing, it’s going to stick out of the closet and get your attention.
What mantra is resonating for 2021?
No matter what, love always makes it right in the end. If you know that everything is made right by an infinitely wise, loving source, it relaxes you into being open to the journey and allowing yourself to be as aligned as possible to whatever life brings.
What lessons can we learn from turbulent times?
A big lesson is that desire is not a requirement for happiness. The things that most people desire for comfort or stability have been displaced, whether we’re talking about COVID-19 or the wildfires, for example. But happiness is how content and whole we are with ourselves; the constant needing of things pulls us out of happiness. Perhaps we can discover that just being who we were born to be is what we’ve always desired.
No matter how dark the world seems or how insurmountable the odds appear, this is part of a grand transformation of the planet. We love ourselves to remain safe throughout each step along the way, and we offer kindness, compassion and forgiveness to anyone around us, knowing that anyone acting out of character is just acting from a level of unprocessed pain. We love ourselves as a way of uplifting the planet, and we bless others as a way of helping to further the evolution of humanity. As we learn to be inner light workers and healers, we learn to find complete alignment with spirit no matter how the world ebbs and flows.
What’s the difference between our personal spiritual journeys and what you call ascension?
Ascension is when a certain percentage of the world starts to awaken in consciousness. It’s not just a few awake beings scattered across the globe in a fast-driven, goal-oriented society. It’s a world waking up to its true nature on a collective level.
On an individual journey, we’re healing our wounds, seeing through limiting beliefs, forgiving those who mistreated us and daring to treat ourselves better so that we can become active participants in the community of evolving beings we are creating.
Giving brings us together. Each of us has something unique to contribute through the gift of diversity; together, we accomplish more than we ever could individually. The individual spiritual path helps clear distractions and awaken your most infinite power, and then you bring that together in community for this potluck of generosity we each get to experience and share.
What is your advice for political protestors in today’s America?
Gandhi would say, “Be about what you’re for, not what you’re against.” When we protest, we’re saying that something isn’t fair and relying on publicly elected officials to do something about it. I think the gathering together of beings can transform from what isn’t fair to what all of our talents and efforts can do together to create solutions. How can we solve this on a communal level? What can we do to peacefully and consciously use all the power within us to create positive, tangible change so we can start living in the world that we envision? It’s an invitation to quantum-leap out of the identification of problems and into the cultivation of solutions.
Sandra Yeyati, J.D., is a professional writer. Reach her at [email protected].


naturalawakeningsmagazine--2020-11-16--Sing to Heal: Using the Voice to Uplift Mind and Body

There ’ s no right or wrong way to reap the benefits of music .
A few years into her professional career , Press took a group lesson with a North Indian raga teacher and experienced a deep inner shift .
“ I was allowed to enjoy the feeling of singing that one note and my mind turned off .
I felt the intonation itself in my body—in waves , shapes and colors .
Intonation itself became a real living energy that felt essentially good , restorative and healing.
” “ The voice can be considered a healing tool for @ @ @ @ @ @ @ to resonance in the body , ” explains Longo .
“ We can think of our voice as a tuning fork to ‘ tune ’ ourselves and use it as a way to heal internally through the vibrations and sounds we produce.
” Using sound is a subtle energy therapy that can help heal emotional or physical distress , he says .
Mantra , the recitation of specific words or traditionally sacred chants , is not a religion , but simply a method to quell mental chatter .
“ Mantras are vibrational tools @ @ @ @ @ @ @ or spiritual practice.
” In her work , Anderson-Hanna makes the mantra personal .
“ I often teach individuals how to create their own mantra and how to challenge their thinking using positive affirmations .
The mantra I teach is most often a personal reflection of ‘ I am ’ statements they can aspire to , versus negative or defeating thoughts.
” The Humming Effect and director of the Humming , another way to open the voice for healing , is the least intimidating for many people , but packs a powerful punch @ @ @ @ @ @ @ healing sounds I ’ ve worked with , I find that humming is the most effective because it is so inclusive—everyone can hum .
Physiologically , humming reduces heart rate , respiration and blood pressure .
Many different beneficial hormones and chemicals are released , including endorphins , oxytocin , melatonin and nitric oxide , ” says Jonathan Goldman , co-author ofand director of the Sound Healers Association , in Boulder , Colorado .
“ The importance of nitric oxide is coming more into light since it is a vasodilator and has anti-viral @ @ @ @ @ @ @ the vagus nerve , which reduces inflammation and enhances immunity .
Whether we sing children to sleep at night or learn to sing jazz , using our voices can be good medicine .
Goldman reminds us , “ There are so many different ways that sound can positively shift and change us .
”

“I feel singing can be significant to mental well-being and healing from an injury or cancer, while in recovery from substance abuse, or to help cope with trauma. Additional benefits may include pain management,” says Tamera Anderson-Hanna, a licensed mental health counselor and the owner of Wellness, Therapy & Yoga , in Miami.
Breathing into Self-Expression
“When we sing, we dive straight into a conscious bodily experience that brings us into immediate connection with our bodies. Singing, especially repetitive singing where we can start to regulate a breath cycle and elongate it, gets us deeply oxygenated,” says Daisy Press , a professional singer and vocal teacher in New York City.
There’s no right or wrong way to reap the benefits of music. A few years into her professional career, Press took a group lesson with a North Indian raga teacher and experienced a deep inner shift. “I was allowed to enjoy the feeling of singing that one note and my mind turned off. I felt the intonation itself in my body—in waves, shapes and colors. Intonation itself became a real living energy that felt essentially good, restorative and healing.”
Lea Longo , a Montreal-based meditation mindfulness coach and musician, concurs. “Singing has been my way to relax, not only my mind, but my body, as well. It uses the breath, a vital tool for health. It’s my go-to place to feel better. I just sing when I need a boost, and it works for me.”
Resonance, Mantra and Humming
“The voice can be considered a healing tool for the fact that it is directly related to resonance in the body,” explains Longo. “We can think of our voice as a tuning fork to ‘tune’ ourselves and use it as a way to heal internally through the vibrations and sounds we produce.” Using sound is a subtle energy therapy that can help heal emotional or physical distress, he says.
Mantra, the recitation of specific words or traditionally sacred chants, is not a religion, but simply a method to quell mental chatter. “Mantras are vibrational tools that can be practiced by any faith or spiritual practice.”
In her work, Anderson-Hanna makes the mantra personal. “I often teach individuals how to create their own mantra and how to challenge their thinking using positive affirmations. The mantra I teach is most often a personal reflection of ‘I am’ statements they can aspire to, versus negative or defeating thoughts.”
The Humming Effect and director of the
Humming, another way to open the voice for healing, is the least intimidating for many people, but packs a powerful punch. “Out of all the many healing sounds I’ve worked with, I find that humming is the most effective because it is so inclusive—everyone can hum. Physiologically, humming reduces heart rate, respiration and blood pressure. Many different beneficial hormones and chemicals are released, including endorphins, oxytocin, melatonin and nitric oxide,” says Jonathan Goldman , co-author ofand director of the Sound Healers Association , in Boulder, Colorado. “The importance of nitric oxide is coming more into light since it is a vasodilator and has anti-viral qualities.” In addition, humming stimulates the vagus nerve, which reduces inflammation and enhances immunity.
Whether we sing children to sleep at night or learn to sing jazz, using our voices can be good medicine. Goldman reminds us, “There are so many different ways that sound can positively shift and change us.”
Marlaina Donato is a recording artist and author.


naturalawakeningsmagazine--2020-11-09--’Tis the Season to Save the Planet: Eco-Friendly Holiday Ideas

As this waste decomposes , dangerous greenhouse gases such as methane and carbon dioxide are emitted , adding to the climate crisis .
This season , include Earth on the gift list by reducing holiday-related waste .
To stop the uptick of mailed catalogs , call stores and request to be removed from mailing lists .
Reusable shopping bags are not just for groceries .
Bring them to malls and boutiques to cut down on single-use store bags .
Wrapping paper , ribbons and bows are beautiful , but create waste .
Consider eco-friendly alternatives like towels , tablecloths , @ @ @ @ @ @ @ holiday table , use cloth napkins and tablecloths instead of paper .
They ’ re festive , elegant and best of all , washable and reusable .
Forgo plastic cutlery , paper plates and single-use plastic cups , too .
An extra dishwasher load is better than bags full of trash , plastic being the worst non-biodegradable culprit .
Social-distancing Americans are expected to flock to the internet for gifts .
Consider saving the shipping boxes and packing materials for later use or donating them to a mailing center that would be happy @ @ @ @ @ @ @ friendly gifts eliminate wrapping and shipping altogether .
Here are some favorite low-waste ideas : Most towns recycle Christmas trees and process them into mulch for use in parks .
Contact a local waste management agency for details .

Jingle Bells starts playing in department stores, Americans deck the landfills with extra trash.
When the holiday classicstarts playing in department stores, Americans deck the landfills with extra trash. According to the National Environmental Education Foundation (NEEF) , garbage increases by 25 percent between Thanksgiving and New Year’s Day—or about 1 million extra tons each week—including 38,000 miles of ribbon, $11 billion worth of packing material and 15 million discarded Christmas trees.
As this waste decomposes, dangerous greenhouse gases such as methane and carbon dioxide are emitted, adding to the climate crisis. This season, include Earth on the gift list by reducing holiday-related waste.
To stop the uptick of mailed catalogs, call stores and request to be removed from mailing lists.
Reusable shopping bags are not just for groceries. Bring them to malls and boutiques to cut down on single-use store bags.
Wrapping paper, ribbons and bows are beautiful, but create waste. Consider eco-friendly alternatives like towels, tablecloths, scarves and even socks.
According to NEEF , an estimated 2.6 billion holiday cards are sold in the U.S. every year. That’s enough to fill a football field 10 stories high. Be kind to the planet by switching to e-cards or making personal phone calls.
At the holiday table, use cloth napkins and tablecloths instead of paper. They’re festive, elegant and best of all, washable and reusable.
Forgo plastic cutlery, paper plates and single-use plastic cups, too. An extra dishwasher load is better than bags full of trash, plastic being the worst non-biodegradable culprit.
Social-distancing Americans are expected to flock to the internet for gifts. Consider saving the shipping boxes and packing materials for later use or donating them to a mailing center that would be happy to reuse them.
The most environmentally friendly gifts eliminate wrapping and shipping altogether. Here are some favorite low-waste ideas:
Charitable donations
Music downloads or spa treatments
Cooking, music, craft or other lessons
Passes to museums or amusement parks
Gift cards for restaurants or bookstores
Most towns recycle Christmas trees and process them into mulch for use in parks. Contact a local waste management agency for details.