Toilet Meditation

As I mentioned at the beginning of my 3 part series on Ayurveda routines for better health that I would share my colleague Shelly Prosko‘s Toilet Mediation with you. Shelly is pelvic floor physiotherapist and yoga therapist.

Whether you are a yogi or not, you’ve probably heard of the benefits of mindfulness. We try to mindful with our words when speaking to our kids or colleagues. We think carefully about what we choose to eat, how we spend our time, etc. We practice mindfulness in our everyday activities so why not when we toilet?

First of all, how we position ourselves is important. You want to have your knees higher than your hips. To do so you can purchase a squatty potty  or bring your feet onto yoga blocks or a small garbage can. This is a better position for elimination and helps to release pelvic floor muscles.

Shelly shares an acronym called A.I.R.B.A.G. – use this acronym the next time you toilet:

AAwareness: start by feeling your feet on the floor, feel your pubic bone, sit bones, tailbone. Become aware of any physical sensations you are feeling – in your belly, low back, spine, do a quick scan of your arms, are you clenching neck, jaw, eyes?

IImagination: next, visualize your pelvic floor and the muscles that connect your pubic bone to your sit bones and tail bone at the back.

RRelease/relax: see if you can let go of tension. Notice if holding anything.

BBreathe: become aware of how you’re breathing. You don’t need to change it. Notice how your body is moving with breath. Go back to imagining the pelvic floor – visualize how it moves as you breathe – descends/widens as you inhale, recoils back up on exhale.

AAllow: without straining or pushing. Notice if more needs to come out. Surrender and trust, let go. Trust that your body knows what it needs to do. Do you need to activate or push a little bit without straining? Stay with your breath, revisit the other letters.

GGratitude: when you’re finished, take a moment to send some gratitude to your body for the amazing, sophisticated system that just did some work.

If you have difficulties eliminating daily, consult an Ayurvedic counsellor or Naturopathic doctor. Our diet and exercise can have a huge impact on how well our entire digestive and elimination systems work together. As a yoga therapist I can help you address physical limitations that lead to tension or tightness or holding patterns. You can schedule a session with me at Living Waters Therapies.

 

Part 3: Ayurvedic Self Care for Cold and Flu Season

Welcome to Part 3 of Ayurvedic Self Care for Cold and Flu Season. In Part I I discussed some self-care practices to build into your morning routine and in Part 2 I shared some evening self-care practices for better sleep. In Part 3, I wanted to share a practice I will be participating in and I invite you to join me.

In October I will be participating in a Digestive Reset program by one of my teachers, Mona Warner who is an Ayurvedic counsellor and yoga therapist. When the season and weather changes, it is an ideal time to do a digestive reset. Fall is becoming cooler, we are likely to feel less grounded and this can impact our nervous system and gut which can lead to decreased immunity and onset of cold and flu.

The benefits of doing a digestive reset  include, better digestion, more energy, more clarity, better sleep and feeling better overall.

If you would like to join me this October I will create a Facebook group so we can hold each other accountable and be there to support each other. The program  is a 9 day, self-guided, online program. The program includes educational videos explaining why a digestive reset is important, an e-book with recipes, shopping list and how do the reset. In October there will be live Q&A dates with Mona as well as access to the video of the calls. The cost is $75. You can purchase the program and find more on her website.

I will begin the Digestive Reset program on October 10, 2018. I hope you’ll join me!

Stay tuned for my next post on Toilet Meditation!

 

 

 

Recipe of the Month: Fruit Enzyme Drink

Kombucha and Kefir water seem to be in all the health food stores these days touting their health benefits. While I enjoy a good kombucha every now and again I thought I’d share a recipe for a fruit enzyme drink that I learned how to make in a detox program I took a couple years ago while I was living in Hong Kong.

Pineapple lemonmanuka honey

According to my yoga teacher and homeopathic doctor who ran the detox program, pineapple enzyme helps to breakdown proteins for digestion and it has anti-inflammatory properties to speed up post-workout recovery. It is also loaded with vitamins and minerals including calcium, potassium, fiber and vitamin C. Other benefits include: strengthens weak bones (manganese in the enzymes is needed by the body to build bone and connective tissues); it helps keep gums healthy; prevents macular degeneration (it contains a lot of beta-carotene); helps arthritis (bromeliad in the enzyme is an effective anti-inflammatory); fewer coughs and colds; aids digestion; helpful for upper respiratory tract infections such as Sinusitis and Bronchitis; can help reduce the risk of blood clots;

Fruit enzyme drink lasts for 2 weeks, which is about 1 shot per day. Store in a glass container.

Ingredients:

  • 1 pineapple – peeled cut in slices
  • 3 lemons – thin round slices with the skin.
  • Manuka Honey
  • Filtered water

Before you begin, wash your hands and the fruit, cutting board and knives. It is imperative that everything is sterilized so that you do not let any bacteria get in.

  1. In a glass container, pour enough water to cover the bottom surface.
  2. Place pineapple slices on the bottom (1 layer)
  3. Cover pineapple with a layer of lemon slices.
  4. Take a big spoonful of Manuka honey and drizzle all over the lemons.
  5. Repeat steps 2-4 like layering a lasagna until you get to the top of your container or run out of fruit. The top layer should be mostly lemons with honey. The honey helps prevent bacteria from growing.
  6. Fill the container about 80%-90% full and on the very top cover with pure raw honey.
  7. Pour more water on the sides until it is just below the top of the surface level.
  8. Put a lid on the container. Let it sit (not in the fridge) in a warm place. Check it in 3 days. You will notice it starts to bubble.  If you notice black bacteria forming you need to throw the mixture away. White bacteria is okay.

Open the lid every 3 days to release gasses. After a total of 7-9 days, strain the liquid into a glass jar. The fruit enzyme should taste like a sweet, fruity wine, and be slightly alcoholic. Throw the rinds away and put the juice in the fridge.

Consume daily as a shot or mix with sparkling water.

Bonus Recipe:

Keep lemon and pineapple peels to make GARBAGE ENZYME.

For this recipe it is okay to use a plastic container.

Ingredients:

  • You can use any kind of fruit feels but lemon and pineapple are the best.
  • 1 1/4 cup of water
  • 3/4 cup of any kind of brown sugar

Place all the ingredients in the plastic container and shake it together. Store the container in a safe place. Pop the lid ever 3-7 days to allow gasses to escape. Let it sit for 3 months in a warm climate or 5 months in a cooler climate, like Canada. Don’t forget to write the date!

After 5 months, strain into a spray bottle. Throw peels away. The acidity in the Garbage Enzyme kills bacteria and can be used as a multipurpose household cleaner and to wash your clothes. Apparently it also repels ants and other insects! It smells citrusy and is 100% eco friendly.

 

To find out more about doing a yoga/detox program or to get help in making your fruit enzyme drink contact me today.