​Managing stress, especially now, can be tough. We may notice that we are on edge without even knowing why. Over time, our bodies react physically the our mindset and mental state. When we are under pressure, stress, or anxiety for long periods of time this begins to show up in our physical bodies. This can look like tense muscles, shallow breathing, poor digestion, or even headaches and physical ailments.
 
I want to share with you 3 steps that you can do right now to manage your stress.
 
1. Try alternate nostril breathing
2. Take a break with a child's pose
3. Step into the present by noticing your 5 senses
 
These are techniques that will require no additional equipment, supplies, or tools.

Alternate Nostril Breathing
This is an ancient technique which is steeped in Ayurveda and Yogic tradition. Directing the breath, or Prana, across the brain helps to reset the central nervous system and relax the mind. When you breathe in through one side and exhale through the opposite side you may realize that your thoughts dissipate and you begin to step into the present moment. I like to relate this to the difference between having several tabs open in your mind versus having just one window open at a time.

To perform alternate nostril breathing simply place your thumb on your right nostril, inhale through your left nostril, hold the breath, place your ring finger on your left nostril, and exhale through the right nostril. Then you simply repeat the process by inhaling through the right nostril, holding the breath, placing your ring finger on your right nostril, and exhaling through the left nostril. To help you out, I created a short video to show you what I mean below.

Child's Pose
This pose helps release stress and anxiety by creating a rooting, calming effect on the central nervous system. It also helps with digestion and is a wonderful way to stretch out the shoulders and hips. You can practice this pose from the floor, from a chair, or while you are in bed to make the pose accessible for you and your body type, joints, and goals. To enter into this pose from the floor you will follow this process:

1. Come to "table top" with your knees bent directly under your hips on the mat and your hands directly under your shoulders on the mat.
2. Hinge your seat back toward your heels (you can choose to widen the knees or to keep them together)
3. Extend your arms out in front of you
4. Place your forehead on the mat or on a yoga block or pillow

I created some modification examples for you with the images below.

Notice Your 5 Senses
​Finally, you can step into your five senses to relieve stress in the moment. This is something that you can do at work without looking silly or drawing attention. You can start by noticing 3 things that you see, then 3 things that you hear, 3 things that you can feel, 3 things you can taste, and 3 things you can smell. The final two may be more difficult, the process of really noticing what is around you in the present moment will help you shift the way you see things and will change your energy in real time. You will be in the present instead of feeling the emotions of the past or anxiety about the future. This is a technique you can come back to as often as you'd like throughout your day.


Interested in learning more tips and tricks? Check out my Old Souls Align Membership where I share exclusive content to help empower others to shift their mindset, their lifestyle, and the way they show up in the world with practical, actionable, and affirming resources and skills.

​What if I told you simple routines and habits can improve your digestion without even changing what you are eating? Would you try it?
 
As an Ayurvedic Wellness coach, I help busy people find practical solutions for their health and stress management.
 
It is my mission to improve your daily life with suggestions for routines and habits that can make a MASSIVE difference in how you feel and with how much energy you have throughout the day.
 
I am here today to share 5 ways you can improve your digestion RIGHT NOW without even changing the food you eat.
 
#1: Drink Room Temperature or Warm Beverages
In Ayurveda, we think about digestion like a camp fire. We call this digestive fire "Agni" in sanskrit. When you have a fire and you toss ice or cold water on it, what happens? It distinguishes the flame. The same thing happens when you consume frozen or cold foods and beverages. Reducing or eliminating frozen or cold beverages will give your stomach a chance to stay warm, which will help you digest your food.
 
#2: Eat your largest meal at lunch
Just as the digestion is fueled by fire, it is best to eat your largest meal when the sun is highest in the sky. This will help you remember to eat the most food between 10am-2pm. This is when the digestion is the strongest and you will have the most time to process and utilize the energy you receive from eating a large meal. Eating a smaller meal at night will help you process the food so that you can digest before going to sleep.
 
#3: Consume meat, poultry, & fish at lunch
Because the digestion is strongest during lunch time, it is easier to digest meat and fish during this meal, as well! Meat takes about 24 hours or so to digest. Eating this midday will help your body process the food more effectively so that your body is not working extra hard right before bed. 
 
#4: Don't skip breakfast
I know, I know...intermittent fasting is tempting. HOWEVER, the best way to kick start your digestion is coff....just kidding...breakfast! Drink some warm water first thing in the morning and then try to eat breakfast before starting your work day. This will help you start the day off right and will provide energy to do all of the things.
 
#5: Wait 3 hours after eating to have a snack
Snacks are the best. They're exciting, fun, and tasty! Do you want to digest your snack so that it leaves you feeling energized instead of sluggish? Wait 3 hours after eating your breakfast or lunch. This will give your body a chance to fully process your last meal so that you can easily process the new food entering your belly.
 
I hope that these tips and tricks will help you out and make you feel better throughout your day!
 
If you would like to dive deeper and receive some individual help with digestion or wellness routines let's chat!
 
I am now offering Ayurvedic Wellness Coaching micro sessions. Let's dive into 2021 with a fresh perspective on health and wellness!
 
Click the button below to book your micro-session now. 
 
With Light,
Kristen

The beauty of human ingenuity and creativity is evident in the myriad of the world’s distinct cultures, religions, traditions, artwork and customs. It’s said that “copying is the highest form of flattery” but when it comes to representing something of cultural significance that doesn’t belong to our own culture, there is a fine line between respectfully admiring and mindlessly copying. 

Cultural appropriation, as defined by the Oxford American Dictionary, is “the unacknowledged or inappropriate adoption of the customs, practices, ideas, etc. of one people or society by members of another and typically more dominant people or society.” What I see as important to focus on here are the words: unacknowledged and dominant. 

In the United States and throughout the Western world, there is a clear divide between “white majority” and “colored minority.” This divide might better be described as a dominant culture and less dominant cultures. Though the current social movements are slowly chipping away at white supremacy as we pay rightful yet overdue homage and respect to the cultural diversity we are privileged to live amongst, the present and past follow a narrative of white culture dominating colored cultures. 

Representing a cultural marker of the oppressed people who created that culture is a dangerous hypocrisy. Imagine yourself in the shoes of another culture; say you and your family are of the Pascua Yaqui tribe, native to the Sonoran Desert of Arizona long before the plot of land which is currently Arizona was robbed from your ancestors. At this time, your ancestors were forcefully stripped of their culture; children were taken from families and forced to learn the language, values, religion and culture of their colonizers. How many elaborate and beautiful headdresses must have been torn from Pascua Yaqui heads two hundred years ago? Native American culture has been diluted, disdained and ignored throughout the years, yet Halloween costumes representing Native cultures are now flying off the shelves. How do you feel seeing the children of your oppressors dressing up in a costume that resembles something your ancestors might have worn? Not great, I’m sure. It probably feels like a slap in the face. 

Therefore, it is important to recognize your position in the current cultural hierarchy before wearing another culture as a fashion statement. If you pertain to the culture of those who have disenfranchised the culture you wish to represent, it’s probably better not to copy that culture. 

Granted, there isn’t a formula or a flow chart you can follow to figure out whether you are appropriating culture. You may have good intentions when wishing to represent another culture if you aim to celebrate and appreciate that culture. Wearing a Pochahontas costume is a lot different than shopping at a Native-owned local business where you’ve had a chance to chat with the designer about the historical inspiration of a pair of earrings they have designed. Getting to know and understand a culture is key when trying to pay homage or respect to that culture. 

Now, in terms of Yoga--the reason we are here at Affirmations and Innovations--it is also important to direct our careful attention to how we may avoid appropriating the Indian cultural origins of the practice Westerners have changed and claimed as their own. It is important to acknowledge that the ancient practice of Yoga does not promote the lucrative industry of sexy spandex leggings but instead promotes detachments from possessions. It is important to remember that yoga practice and spirituality was stifled by British colonizers in India. It is important to acknowledge that Sanskrit symbols and words have an origin with much richer history than the trendy t-shirt printed with an Om symbol. It is important to learn what Yoga truly is, where it originated, what the initial spiritual intentions were and to pay mind to the significance of all it’s symbols and traditions. 

I highly recommend delving into the Yoga Sutras (the “rules” of Yoga) for a broader understanding of the philosophy and theory behind the spiritual and physical practice. There is such deep beauty, importance and brilliance behind the origins of Yoga. Anyone practicing Yoga owes it to themselves and to the founders of Yoga to become well acquainted with the roots that have fed modern Yoga to be the magnanimous force it is today.


Consider purchasing a copy of Yoga and the Sutras of Patanjali from a local bookstore or second-hand shop. Many translations and adaptations of this ancient text exist, though I am partial to this edition. Happy reading, happy practicing. ​

As an ambitious high schooler, I tended to overburden myself with various advanced classes, leadership clubs, sports teams and little jobs to earn money. I was just beginning to know what stress felt like and had just about zero tools to manage my stress or calm myself down. My mom, wise as she is, would spy on me while doing homework and see that I was barely breathing! She used to have to remind me to breathe and would lead me in short breathwork sessions. At this point, neither of us had ever done yoga or heard of Pranayama, the traditional yogic breathwork techniques used to control our bodys’ energies, but we both felt the energetic shift when we overcame our own inefficient breathing patterns. 

She would sit with me while I was on the verge of a panic attack and help me self-soothe by leading me in slow, mindful breath… breathe in… breathe out… I still sometimes catch myself holding my breath and wonder how long it’s been since I inhaled, then remind myself to take some long, intentional breaths. My mom may have been the one to introduce me to Pranayama but the wisdom was passed down to her through centuries of yogic tradition which had seeped into mainstream awareness.

Ann Swanson discusses breathwork in her book, Science of Yoga, and defines the word prana to simultaneously mean “vital energy or life-force energy that permeates through us and everything” as well as simply “breath.” Yogis practice breathwork with the intention of changing the quality flow of the body’s energetics. Anatomically speaking, when we fill our lungs with a big gulp of air then   s  l  o  w  l  y  exhale, our heart muscle is given a chance to relax. Swanson explains that this is why “elongating your exhales in Pranayama is relaxing.”

There are various traditional breathwork techniques designed to impart distinct health benefits. Let’s review a few of them:

• Breath of Fire (KAPALABHATI): this technique increases your heart rate and blood pressure to generate heat and release energy throughout the body. This is a great Pranayama to practice if you need a midday jolt of energy. Try breath of fire by putting equal emphasis on inhalation and exhalation, but breathing shallow and quickly. Inhale a shallow breath then quickly force an exhale to push the air out. This mimics hyperventilation and can send a quick, heavy dose of oxygen to your lungs.
  
• Victorious Breath (UJJAYI): this technique encourages you to breathe with your vocal cords slightly close, constricting airflow to create an ocean sound. You may be familiar with ujjayi if you’ve ever heard someone in yoga class breathing particularly loud. Creating sound with our breath can help us focus and align breath to body movement while practicing asanas. 
  
• Bee Breath (BRAHMARI): this practice is used to improve sleep, lower heart rate, blood pressure, and release anxieties. It is done by covering your ears and eyes with your fingers and thumbs while humming through a long, drawn out exhale. 
  
• Alternate Nostril Breathing is another technique used to calm the mind and body, as it activates both sides of the brain. The same way our right side brain controls our left arm and left side brain controls our right arm is true with our nostrils. Exclusively breathing through our right nostril stimulates our left side brain to increase alertness and energy. Switching for a sequential breath to the left nostril will induce calming and relaxing energy sponsored by the right brain’s parasympathetic nervous system activity. You can practice by using your finger to block one nostril for a complete breath cycle (inhalation and exhalation) then swapping to blocking the opposite nostril with your thumb for the next breath cycle. 
  

Practicing Pranayama throughout your day can help moderate stress by soothing your nervous system or giving you a boost of energy. Combining breathwork to your yoga practice will allow for optimal benefits, as it can help you focus on rhythmic flows and align your body and mind for complete mind-body awareness. If you find yourself overwhelmed or anxious, try one of the Pranayama techniques above to shift your energetic flow.

Source:
Swanson, A. (2019). Science of yoga. London: Dorling Kindersley.

We highly recommend this visually attractive and comprehensive guide to yoga anatomy. Here’s a link to Ann Swanson’s website. Before you rush over to Amazon, consider supporting your local book store--see if they have this book in stock or can order it for you. 

Less than a year ago, I resettled back to life in the United States after a three year hiatus in South America then Southeast Asia. I had accepted a volunteer opportunity with the Peace Corps--the chance to live and work in a rural Peruvian Andean community. When I left the US the summer after graduating from college, I anticipated a massive, earth shattering adjustment as I learned how to live without my American comforts: brunch on the weekends with friends, hot yoga with my favorite instructor, treating myself to a bath bomb and a glass of champagne (or really just even a hot shower), mornings spent perusing the shelves of the local bookstore, a cone of Ben and Jerry’s on a humid Vermont summer day. With all the excitement for my new adventure and lifestyle, I dreaded giving up the habits and items that made me feel comfortable and even greatly influenced my happiness (as I’d thought…)

Fast forward four years, and I now long for my days in Peru as a volunteer. Life was simple. Early mornings held plenty of time for a wake-up yoga flow and a hot cup of coffee (beans I’d roasted and ground myself). I changed from my pajamas into one of three or four outfits I rotated between and slipped on the same pair of sandals I wore every day. My possessions were minimal; I traded books with other volunteers in place of purchasing new copies, I went through about two bottles of shampoo and conditioner in two years (and zero bath bombs) only bathing once per week with lukewarm water I poured over my head from a plastic cup. Before the sun had fully stretched its morning rays over the community, my host family and I gathered grass to feed the guinea pigs and rabbits, stoked the wood burning stove to life, and had a pot of oatmeal rolling to a boil. Gathering around the wooden table in the thatched roof, dirt floor kitchen was as close as I was getting to Sunday brunch with the gals. And it was perfect. It’s not to say I didn’t wish sometimes that the oatmeal I ate five times per week weren’t eggs benedict with a mimosa on the side, but I came to accept the simplicity of my life, of their lives, and truly became accustomed to this bucolic lifestyle. Everything was simple and slow, noises were natural and soft, we moved without haste through our days and took it all in as we went. 

I believe that the changes and challenges of our lives serve to teach us lessons, to allow us time to practice the new behaviors and traits we wish to see in ourselves. It has been the challenge of my current chapter to duplicate the sense of inner peace that came so easily in Peru back her in the US. As mellow and laid-back was the lifestyle in Peru, I am finding the American lifestyle oppositely and equally hectic and frantic. When I stepped off the plane in the US last year, I returned with different lenses over my eyes and a reduced tolerance to the stimulus of the environment. My first challenge was to accept reality and not to resent it, not to constantly wish I were back in the place I had left, but to acknowledge the differences of then and now. I am now focusing on incorporating the simplistic aspects of my Peruvian life that had allowed me to focus on my self-development, inner peace and present-mindedness. 

What are those simplistic aspects, exactly? And how do I modify them for my current lifestyle? 

1. Do I need to buy this? Consumerism is astounding to me. Really. Walking into big stores cues anxiety as I feel pulled in different directions to buy this product or that. Marketers really know what they’re doing and know how to convince us we want or even NEED something. And I’m totally susceptible to their persuasion. Initially, when I returned to the States completely broke off a volunteer’s meager compensation, it was a matter of “can I afford this?” which made the shopping game pretty easy, because the answer was almost always “no, you absolutely cannot.” But now that I’m a bit more financially secure, I usually can find a way to afford little things here and there. So now, my question is: “if I were moving across the country tomorrow, would I carefully pack this for the journey or would I debate throwing it away or feel it was a nuisance to take along with me?” Essentially, do I really need this? Will this item bring me joy or will it just clutter up the space in my life I am trying to simplify?

 

1. Is this worth my mental/emotional energy? Just like choosing whether or not to buy an adorable throw pillow from a trendy boutique, we can choose how we respond to what’s going on around us. I’m confronted with these options every day; a driver cuts me off while driving, do I yell to their deaf ears and wave my middle finger or do I choose to smile, maybe turn up the tunes in my car and sing away some minor frustration? Granted, we can’t control our impulses 100% of the time, but I find that when I am more careful in selecting my responses, my relationships are more harmonious, my mood is lighter and life is just simpler.
   
   
   
2. Am I making good use of my time? Right now, I’m trying out the 8-5 lifestyle on for size. I’m not sure it fits me just right but it’s what I’ve got for the moment and it’s how I’m getting by while I concoct my plans for the future. Often, I resent this schedule because it means only having about four hours every day in the evenings to squeeze in chores, walking my dog, self-care, exercise, keeping in touch with friends, hobbies, and quality time to spend with my partner. Gone are the days of slow and easy mornings blending into meaningful work alongside community partners and wrapping up the day doing chores outside with my family, with plenty of time in between to call up a friend and read a chapter or two of a good book. These days, I have to optimize my time with the goal of making it more meaningful and intentional. What are some ways you can squeeze in some tasks in down time throughout the day so that once you’re home you can take a deep breath in and feel some relief?
   
   
   
3. What can I cut out of my days to create more time? This just boils down to discovering what is truly important to me. I have cut my time on social media down to fractions of what it once was, instead texting a loved one when I realize my hand is subconsciously drifting toward my phone. That interaction between a loved one has proven more fulfilling than scrolling aimlessly through Instagram. At work, I am given a full hour lunch break, which I could spend eating and lazing around the office, but I choose to squeeze in a little bit of exercise and take a walk around the block or will bring my yoga mat to do a quick flow in my office. Maybe this counteracts the idea of simplicity, cramming activities into every second of spare time, but this practice serves to make me feel more balanced, more accomplished, so when a moment of peace does present itself I can fully bask in it rather than focusing on the long list of tiny chores I set for myself.
   
   
   
4. How can I be more present minded? When I feel life becoming hectic and I sense myself becoming frenzied and upset, I get ahead of myself and often let this sensation persist throughout the day. If I’m super unconscious of it, it becomes my base-state for days at a time until I realize “yikes, you are super grumpy.” and then try to snap out of it. However, it’s harder to snap out of a multi-day slump than to catch myself in the moment and change my focus to what is happening here and now. Maybe I’m driving home after work and I’m in a rush to grab some veggies for dinner, racing to make it home with enough daylight left to take the dog (who has been bored to death on the couch all day) to the park so we can both let off some steam. Instead of letting myself enter a frenzy, I can choose to simply focus on what is going on around me. Watch the drivers in the neighboring cars, admire the way the light is hitting the Santa Catalina Mountains, listen intently to each poetic word Trevor Hall sings just for my own listening ears. Living more presently clears worry and hurry from my mind, simplifies my mind, and allows me to feel more relaxed.

These techniques are imperative for me to stay not only sane but happy, productive and grateful for my life. Keeping it simple allows me to level up: to walk onward with a clear head, to push aside unwelcome stimuli and to focus on who and where I want to be. Keep it simple, folks.

​

Maybe you’ve heard a yoga instructor say something like “raise your thumbs to meet your Ajna third eye center” or seen a Chakra balancing workshop advertized on Instagram and aren’t quite sure what everyone’s talking about when they mention the Chakras. Affirmations and Innovations is here to drop some basic Chakra knowledge.

First off, the word Chakra originates from a Sanskrit word meaning wheel. We can envision the Chakras as energy wheels that align along the spine. Each Chakra corresponds with a body position, a color, and emotional traits. Energy flows in and out of our Chakras, but energy can sometimes get stuck or be absent, leaving one or more Chakra depleted and weak. Fortunately, the more we know the better we can notice our body and mind’s signs to take care of our energy needs.

ROOT: Muladhara
Located at the base of our spine, the root chakra is associated with the basics, like security, money, home and survival. If there is a disruption in our lives causing us to lose security or groundedness we may physically perceive this root chakra imbalance as ankle or knee pain or we may experience fatigued or restless legs. Emotionally, an imbalanced root chakra feels like fear, overwhelm or worry. 

SACRUM: Svadhisthana
The sacral chakra sits among our hips and governs sexuality, suppressed emotion, frustration and a sense of feeling all the feels. Pain or discomfort in our sexual organs, lower back pain or tight hips or IT bands can signal an imbalance in our sacral chakra. An emotional imbalance feels like otherwise unexplained frustration or anger. 

SOLAR PLEXUS: yellow; Manipura
The solar plexus chakra is at our body’s center, right in the middle of our torso at our stomach and is associated with personal willpower, boundaries, confidence, excitement and anxiety. When energy flow to our solar plexus is disrupted, we can feel stomach aches, bloat and experience poor digestion. Emotionally, a disrupted solar plexus feels like anxiety, discomfort, doubt, or acting manipulative.

HEART: green; Anahata
Our heart chakra is associated with healing, love, care and compassion but when it is out of balance we may feel closed off, grief, sadness, depression, or fear of intimacy. Physically, an out of balance heart chakra can feel like a difficulty breathing, a tight chest, sore arms or wrists or general fatigue and illness. 

THROAT: blue; Vishuddha
Located at our neck, the throat chakra rules our ability to speak our truth and use our voice, to express ourselves genuinely and clearly. If energy running through our throat chakra is blocked we can feel a sore throat, cough, or produce phlegm and clear our throat constantly. Emotionally, an unbalanced throat can feel like suppression, disempowerment, inauthenticity or even a compulsion to tell lies.

THIRD EYE: indigo; Ajna
Posed in the center of our forehead, in between our eyebrows is the third eye chakra. It is associated with the pineal gland which regulates our sleep/wake cycles. It is associated with wisdom, foresight, spirituality and insight, which makes sense given it’s positioning near the optic nerves. If our third eye chakra is unbalanced, we can feel headaches and tired eyes or cause us trouble sleeping. An emotional third eye balance generates confusion, mental fog, lack of direction or feelings of being stuck without visions for one’s future.

CROWN: violet; Sahaswara
The last chakra positioned at the very top of our head or slightly above our head, where a crown would sit, is associated with thoughts, knowledge, understanding and our sense of presence. Physical imbalances will feel like migraines or tension headaches, fatigue, or sore temples. Emotional symptoms of an unbalanced crown can feel like overthinking, anxiety, close mindedness or urgency.

Knowing how to identify the ebb and flow of energy throughout our chakras can help us identify which chakras are open and balanced versus which are closed and blocked. These imbalances can be alleviated by practicing yoga, modifying our diet or receiving reiki. Give Episode 21 of The Old Soul Millennial Podcast a listen if you’d like to learn more about the chakras and ways to settle chakra imbalances.

Want even more Chakra knowledge drop?! Kristen offers an incredible webinar to help us uncover the truths behind the body’s 7 Chakras.

​

            Dharma is a Sanskrit word for purpose. "Do your dharma" loosely translates to “do your job" in today's terms. This is a term that dates back to ancient India and has modern prominence in Yogic tradition and Ayurvedic medicine. Dharma is slightly different than a calling or a vocation; it is something that was intended for us before we could even discern decisions for ourselves. As humans, we have the choice to do our dharma in this life or not; however, life becomes a heck of a lot more difficult when we choose the latter.
            Doing your dharma does not just mean that we select a job or occupation and do it well. It does not mean that we step into our responsibilities and show up for our families and friends; it is much more complex than this. These are all examples of living a life of honor, dignity, morality, and good intention; however, we each have a very specific purpose for our lives and we are in this exact moment, in our exact situation for a reason. We experience everything that we do in this life so that we have the tools that we need to do our dharma and fulfill our purpose for this lifetime. Some of us can recognize our dharma based on our personality traits, our interests, our passions, our goals, or our strengths. We may recognize that we have confidence in performing certain tasks or we easily understand specific topics. These are all clues to recognizing our true dharma, but we must dig deeper than these to truly recognize our path.
            The path to recognizing your true calling in this life is to integrate all of the information you take in on a daily basis and combine this with the interests you have and your innate strengths and gifts. These gifts are those that make you unique and of service to others. Each person possesses abundant ability to develop into the highest evolvement of themselves in this lifetime. Many of us decide to ignore our gifts out of fear, insecurity, or pursuit of the ego. The ego is another term that is thrown around quite frequently these days. The ego is the part of the self that seeks achievement, recognition, praise, pleasure, or other self-indulgent, external rewards. The ego teaches us a lot about ourselves but, in order to do our dharma, we must put the ego aside and make choices that are for the betterment of human kind.
            Once we decide to put the ego aside and to step into our highest self, taking our skills, gifts and intentions in the direction of our life’s purpose, we have the potential to make a lasting impact on this world. There are many socially acceptable forms of purpose or life calling. Many people who are dogmatically religious seek priesthood in the form of an ordained, trained position within their religion. Others may become a priest or priestess for a particular topic, reaching a magnitude of people to bring a widespread message and to guide others. There are archetypes that define this and other types of natural born constitution. For example, a person’s priestess dharma could be to educate others on the importance of taking care of Mother Nature, so that we return to our ancient respect for her, by educating others on the importance of clean soil. Still, others’ dharma may be to work on a smaller scale and create change in the world by listening to and counseling those who are not heard, empowering them and breaking down systems of injustice and power in this world. Both forms of dharma are meaningful, but each requires a unique set of skills, gifts, and intention to make a true impact.
            Dharma is also recognized when we are in a state of flow. When we are doing our dharma, we do not face the same frustration, confusion, low self-esteem, low vibration feelings that arise when we are out of alignment. When we are in alignment with our true purpose, everything seems to align in a state of flow. Flow means that we are able to think clearly, we do not feel anxiety or depression, we exist at a high level of presence and consciousness, and we are able to receive messages to guide our path with ease.
            Conversely, when we are not doing our dharma, we experience setbacks, frustration, anger, confusion, low self-esteem, exhaustion, and overall imbalance. Such imbalance creates anxiety, depression, and overall dissatisfaction or disappointment. When we ignore the messages or are simply too foggy-minded to recognize them, we are not able to progress and develop. We also have minimal impact on the world when we try to force a path that does not align with the higher self. We may even experience significant fear if we do recognize the signs and the path to doing our dharma because the path may appear treacherous, out of our comfort zone, or just straight up weird.
            This fear resides in the root Chakra, located at the base of the spine and the legs on the physical body, and keeps us from moving forward. When we live in fear we are operating in a state of survival and scarcity. We are constantly in fight or flight mode, prompting even more anxiety and depression, and we are not able to move into higher vibrations or states of consciousness. Here, consciousness relates to a state of being when we are in the present and are aware of how our mind, body and spirit feel at all times, as well as aware of that which is occurring around us. When we are able to move beyond this fear, we can clear any presence that resides in the root chakra and we can move into a state of pleasure, joy, and abundance.
            Recognizing that we do not need to run and hide or stand up and fight moves us closer to our dharma because we will not be working just to put food on the table and to pay the bills; we will not fear that our shelter or food will be gone or that we will be under attack. Moving into the sacral chakra, which is located at the hips on the physical body, we can start recognizing that which makes us happy, gives us pleasure. Here, we can start to experience abundance. Abundance in this context means that we have more than we need and no longer need to live in a state of fear or scarcity. When we have abundance, we can explore our interests and we do not feel guilty utilizing our skills to pursue activities outside of work. These activities teach us more about ourselves and allow us to develop our confidence.
            When we step into our confidence, we are able to experience joy and feel comfortable investing in ourselves because we recognize our self worth. This confidence and self-worth reside in the solar plexus chakra, which resides in the stomach on the physical body. When we are able to step into our confidence we own and accept our abilities, skills, interests, bodies, minds, and make these a part of our identity. Such an identity empowers us and makes us less likely to be persuaded, controlled, or convinced that we need to do a certain job, follow a certain path, or pursue popular interests. We are ready to step up and claim that which makes us unique and brings us joy. We are then ready to share this with others!
            Sharing our unique gifts and talents with the world is just one step towards pursuing our dharma. When we accept our abilities and are filled with joy, we can’t help but share these with those that we love, such as our family or friends, or those to whom we easily relate.  Using our gifts, skills, abilities, and talents to help others brings us into the heart chakra, which is located in, you guessed it, the chest region on the physical body. The heart chakra is responsible healing and caring for others. In our society it is related to love. When we work from the heart, we can do great things and take a step closer towards doing our dharma. However, we can still work from the heart and be on the wrong path. Someone who goes into nursing or teaching but faces great frustration, challenge, roadblocks, anger, or other forms of alignment is not doing their dharma. Their heart may be in the right place because they seek to help others, but their higher self may not be on this earth to be in a position of authority, to work twelve-hour workdays, or to work under someone else. Therefore, doing your dharma goes beyond this point of evolvement, too. We must be able to live our truth and live in a way that resonates with who we are at our core, as well.
            When we are true to ourselves we speak our truth in several ways. Each person expresses thoughts, emotions, ideas, concept or opinions in a unique way; some people enjoy writing, others prefer speech, while some prefer to use body language or expressive movement, such as dance. Each form of expression comes from the throat chakra, which is located at the throat and neck on the physical body. When we can fully and enthusiastically speak our truth and step into who we truly are, our quirks and all, we take a step closer to our dharma. Remember, our dharma is uniquely ours, nobody else on this planet can fulfill your dharma but you. Therefore, speaking your truth and expressing yourself honestly and fully is an essential step to doing your dharma. However, if we are not receiving guidance and listening to the messages being sent our way, then we may allow the ego to step into the throat chakra instead.
            Listening to messages and guidance is fairly simple. We must exist in a state of awareness and consciousness; we cannot be thinking in the past or worrying about the future if we wish to receive these messages. Receiving messages is a process that occurs using the third eye chakra, which is located on the forehead between the physical eyes. If you are a spiritual person, you may receive these messages during prayer or meditation. If you are an earthy person, you may see these messages in nature among animals, plants, or weather. If you are someone who relates to the stars and astrology, then you may see these messages based on a horoscope or astrological forecast. Each one of us receives messages differently and we must be open to receiving these messages in order to make decisions and recognize opportunities that guide us to doing our dharma. It is not until we receive these messages that we can truly understand that which is our dharma.
            Pure knowledge and understanding the higher self allows us to recognize our dharma and step into flow. This pure state of awareness and acceptance allows us to move beyond the ego and fully pursue our purpose on this planet. This state of knowledge and understanding resides in the crown chakra, located at the top of the head. This is where we are closest to our highest self, to source (otherwise known as God, Goddess, the Universe, etc.). In this state, we can enter a state of knowing and can receive important information that we will use to bring important messages that must be communicated to the world in our own unique way. Your dharma is necessary and important. You have your own audience, no matter how big or small it seems, and you possess all of the skills required to fully step into this role and make an impact on and for others. There is no person on this earth who cannot live out her dharma. Need we go through the steps from root to crown consciously to fulfill our dharma? Absolutely not. Do some of us benefit from going through this process on a literal and conscious level? Absolutely. Each person is unique. Some people are born automatically owning their dharma and know exactly why they are here. Others benefit from the growth process of moving through the phases and this process is necessary so that they are prepared to do their dharma here.
            Hold no judgment regarding your individual process or that of others, for we are all intended to go along our own path. Is it possible that some of us do not ever recognize our dharma and pursue our dharma? Absolutely. We are beings who make choices. It is easy to recognize a person who is not pursuing their dharma because they are not on the path to contentment, peace, and flow. They are those who are constantly in a state of stress, frustration, and misalignment. This is not something to judge, we cannot force anyone to do anything and it is not our job or role to think that we know their dharma. We can be messengers and can help them along their path, but that is ultimately their choice.
            When you are able to step into your dharma you will not tote your achievements or feel driven by external rewards. You will more than likely possess such achievements or external rewards, but these will not mean the same thing to you as they once did. Your only contentment will come from doing your dharma and fully living out your life’s purpose. This state of being is so euphoric that no low vibrations, judgment or disapproval will influence or affect you. Stepping into your dharma is a process, but there are resources to help you along your path. Even though this is your path and yours alone, do not hesitate to seek out guides, healers, mentors, teachers, and others who can help you progress along the path more smoothly.  I am here as a resource, as well, and hope that you feel a sense of excitement and contentment moving forward.
 
With Light.
Kristen

           Healthy boundaries are often misunderstood. They are like the second cousin of personal bubbles, once removed, in our culture. It takes confidence and authority to set up healthy boundaries and some of us, okay most of us, lack the confidence to set them. We are afraid of what others will think of us, we fear that we will let someone down, we are scared that the other person will walk out of our lives, and we are most of all shying away from the discomfort.  You are allowed to feel these things. However, from experience, I have learned that establishing healthy boundaries truly saved me from anxiety, be it social or random, and from being a serial people pleaser; you know, the kind that are always going along with what others want them to do because they are afraid to stand up for themselves.
            I have always struggled with boundaries and setting limits. It is no coincidence that I have also experienced difficulties with my digestion and that my stomach hurt 95% of the time. The stomach is our power center. It is where we assert our confidence, empowerment, courage, self-esteem, pride, and, you guessed it, it is where we set boundaries.
            The stomach is also known as the Solar Plexus Chakra. A year ago, I had never even heard of a 'Solar Plexus' and now I think I mention it at least once a week, sometimes ten. This Chakra holds confidence, power, joy, excitement, anxiety, and nerves. There are so many emotions that move through the stomach and they impact how we digest food and how we feel physically. Do you ever get a sharp pain in your stomach when you feel stressed? Do you often feel bloated when you are feeling insecure? Do you ever experience nausea when you are trying to make a decision? These are all common signs of a Solar Plexus imbalance. One of the many reasons we experience this imbalance is because we are not honoring our time, our choices, and our thoughts. When we are not respecting ourselves in this way, we are often giving so much without stepping back to consider what we want, need, and think.
            Setting boundaries is intimidating. In our heads, we may picture it as a wall that we are putting up, or, we may be worried that we are running away from our problems. However, this is not the case. Setting a boundary is simply saying to others that you respect yourself enough to remove yourself from situations that are not in your best interest. You are teaching them how to respect you. It is cliché, but we can choose to receive the respect we think we deserve.
            Setting boundaries does not mean that you need to be mean or bitchy in any way. If this is not part of your personality, then I advise that you avoid taking on those qualities because this is how we grow a culture of respect. Be an example for others by restricting them to boundaries. If a conversation does not align with your values or if you feel attacked in any way, say so! If that is not respected, calmly explain that you are going to leave if the conversation continues. And, the most important step of all, if the conversation continues, then you need to follow through and create a physical boundary between yourself and those who are disrespecting the verbal boundary you laid.
            You may be thinking, “Well, that just sounds rude. My family and friends would never accept that behavior from me.” However, they will respect it if you continue to demonstrate such confidence and poise. They will respect you and will learn how to act around you because you are showing them how and you are educating them about you and your values. If you feel as though a conversation or experience is not safe for you, either physically or mentally, then setting a boundary is the best way to show that person that their behavior will not be accepted and that you are strong enough to forge your own path.
            Creating a healthy Solar Plexus is one of the most effective ways to assert such authority and confidence. Pay attention to how your stomach feels in certain situations or if there is a pattern to when you get stomach aches, bloating or nausea. If you are not aware of the subtle attacks consciously, your body may be taking on the discomfort subconsciously. Naming and recognizing the imbalances as they arise will help you determine situations that need boundaries.
            If you are anything like me, you may like to practice to gain confidence. When I started asserting healthy boundaries, I decided to practice how I would verbally set a boundary because I recognized that in uncomfortable situations I would either run away, shut down, or get overly emotional and lose my authority. When I was prepared with a phrase or a posture while setting a boundary, I could enter discussions or conversations that were difficult for me with greater confidence. Another important part of my Solar Plexus development was using affirmations to grow my self-esteem. The more I told myself I am worthy of receiving respect form others and that I deserve to be heard, the more I actually believed it! Using 'I am' statements, looking in the mirror, holding my right hand on my stomach, and speaking through my diaphragm really helped me grow and develop my ability to set boundaries!
            If this resonates with you, consider using a journal to make notes of things that cross your boundary and make you feel uncomfortable. You can also make notes of when you experience stomach issues and if you notice a trigger for this discomfort. Comment below if you have can relate or if you have any questions about setting healthy boundaries, I would love to hear from you!
 
With Light,
Kristen 

             eLearning is a term well known in the corporate and military sectors, but is emerging at a rapid rate in the spiritual and holistic health spheres. Healers around the world are recognizing their potential reach beyond the yoga studio and treatment room by taking their wisdom to the World Wide Web.
            As a millennial, I grew up in a unique time. Our generation was born just before smart phones were invented and social media existed. We saw the progression from dial-up to Wi-Fi, from MySpace to Facebook, and even Twitter to Instagram. We understand how to use this technology and have a firm grasp on how we can use it to communicate globally. Being a millennial is a unique position as a holistic healer; we have the knowledge and expertise to apply our online skills to reach more people than we could ever see in a private, or even group, session.
            Historically, holistic wisdom and teachings are passed down to family or community members by word of mouth, by means of apprenticeship, or by written text. Recently, the digital age and the wave of the Internet entirely shifted the way information is passed along to others. Instead of waiting to receive sacred texts or wisdom from elders, those seeking holistic wisdom and teaching can simply search for articles, follow healers on social media, or even participate in online courses.
            With this shift to eLearning brings a challenge for healers and holistic health coaches to create quality courses for their clients and students. Many of these healers are not educators by trade and do not have experience in online instructional design. There are many online courses that are simply “page-turners” with primarily text or videos and limited interaction or problem solving integrated into the courses. As an instructional designer and a holistic health practitioner, I understand how vital it is to integrate such student engagement with this new age of online learning. The information healers are passing along should reach as many people as possible to continue the healing process. However, this information will create a lasting, meaningful impression on students and clients if they can also relate the lesson to an experience, as if they are in person for a training or session.
            Traditional eLearning mirrors traditional classroom learning: I talk; you listen. However, the new generation of learning demands and expects more. We are a tactile society, used to touch screens and interactively gaining knowledge. Therefore, our eLearning should reflect this desire for interactive digital activity. Imparting knowledge is a tradition of the past that should be held sacred, but today’s holistic healing humans are interested in experiential learning, as well.
            As a holistic healer who wishes to develop meaningful, valuable, and relevant online courses, I seek to learn from those currently in the field and to also apply my skills as a professional educator. I hope to make the learning come alive by applying best practices and utilizing the instructional design theories that I studied.
            The ancient wisdom and teaching that are resurfacing in the 21st Century have a large audience of conscious-minded learners, ready to meditate, stretch, balance, and develop as the best versions of themselves. They are learning to trust themselves as their own gurus, selecting the teachings and traditions that work for and resonate with them. We are no longer limited to the lessons from our immediate, physical community; rather, we can learn from anyone, anywhere in the world. Such freedom and accessibility provide ample opportunity for building community, sharing, applying problem solving, and creating a cultural shift.
            The future of online, holistic health courses moves beyond reading articles and watching webinars. Integrating community discussion, problem solving, application of skills, interactivity, virtual reality, augmented reality, and gamification have great potential to open the doors of communication for modernized, ancient wisdom and teachings to come to life. The goal is to create an authentic learning experience, as if the students are experiencing an in-person session. The first step to achieving this goal is to recognize how we can best serve the online learners in a way that makes a lasting impact.
 
How will you contribute to this movement?
Comment below with your reactions and responses. I would love to hear your ideas and opinions!