YouOnlyGetOneBody

Youonlygetonebody.Whichhabitsareyougoingtomolditwith?Thereisarhythmtoyourbodythriving.Whenyouknowandliveintothisrhythm,

youengageinyourbestlifeever.Therhythmcreatesanorder.Whenyouengagetheorder,youthrive;whenyoudisregardit,yousuffer.

Thesufferingmaybeslowandsuperficial,ordeepandpainful.Theaimofthisbookistoupyourthrivethroughengagingtherhythmoflife,thenaturalorder.

Avibrantphysique,anabundanceofenergy,andhigherconsciousnessareworthyaimsforthearrowofyourattention.

Ayurveda,thisold-schoolscienceofrejuvenation,givesyouamanualforbodywisdomanddailypepasyouchronologicallyage.Ifyouupyourgameinwellnessandbodysmartsbylearningfromyouryesterdays,youexperiencebodythrive.Learningfrompastbehavioristhebasisofhealthandhealing.Informed,intentionalhabitsrejuvenateyou.

CateStillman’sBodyThriveisapattern-breakingbook.Itnotonlyteacheseasy-to-comprehendAyurvediclifestyletipsinanengagingmanner,butalsounfoldstheartofconscious“habit-evolution”forgreaterhealthandwell-being.Irecommendthisbooktoany-onewhofeelsreadytolearnnewwaysofbeing,engaging,andselfhealing.

—ACHARYASHUNYAPRATICHIMATHUR,FounderandSpiritualDirector,VedikaGurukulam,SchoolofAyurvedaandVedicStudies,CaliforniaPresident,CaliforniaAssociationofAyurvedicMedicine(caam)

Ifyouthinklearninghowtodoasunsalutationorabackbendproperlyhaschangedyourbodyandyourlife,waittillyoureadthisbook!Catehascondensedherwidebreadthofknowledgeintoastraight-to-the-point,modern-day,easy-to-understand-and-applymanualforAyurveda,thescienceofYoga.It'strulyYogabeyondtheposes,andknowingandlivingwiththesesimple,practicalguidelineswillhelpyoufeelbetterineveryaspectofyourlife.Iamthrilledthatshewrotethis!

—DESIREERUMBAUGH,InternationallyrecognizedYogaTeacher,co-founderofWisdomWarriors

Watchout!Ifyoufollowtheguidelineshere,you'relikelytobehappier,healthierandmorerelaxed.Accessible,timely,family-friendly,anddynamic,CateStillmaninvitesyoutooff-loaddis-easeandbuildojaswithsimple,doable,unabashedlypracticalwaystoplaymorefreelyinlife.Relaxintoyourownnaturalrhythmsforthebenefitofeverybody.

—AMADEAMORNINGSTAR,AuthorofTheAyurvedicCookbookandAyurvedicCookingforWesterners

AsanacknowledgedyogiandAyurvedicpractitionerforover40years,Ihavegreatrespectfortheliving,Ayurvedic,natural,andholisticapproachthathasbeentime-testedoverthousandsofyears.ThebeautyofBodyThriveisthatitoffersasuccessfulpath,notonlyforlearningtheAyurvedicapproach,butalsoforeffectivelyadvisingthereaderonhowtoactuallysucceedinlivingthisapproach.ItinspiresthereadertoliveaccordingtotheGreatAyurvedicWayofLife.

—DR.GABRIELCOUSENS,MD,MD(H),DiplomateAyurveda,DiplomateAmericanBoardofIntegrativeHolisticMedicine,DD,DirectoroftheTreeofLifeFoundationandTreeofLifeCenterus

IloveeverythingI'veseenCateStillmanoffer.IloveCate'sspirit,knowledgeandabilitytobringusalltogetherininspirationandhealth.

—DR.CLAUDIAWELCH,DOM,AuthorofHowTheArtOfMedicineMakesTheScienceMoreEffectiveandBalanceYourHormones,BalanceYourLife

Cate'ssuper-directactionableapproachmakestheancientAyurvedicwisdomeasytolearnandimplementin

dailylivingforamodern-day,busyperson.Thisbookisnotaboutacomplicatednewtheory,itisabout

takingveryspecific,smallstepsthatareguaranteedtohelpyoufeelmoreenergyandbeinbetterhealth.Catewillguideyouinthechallenging,yetenlightening,processofcreatingnewsupportivehabits.

—NADYAANDREEVA,AuthorofHappyBellyandblogatspinachandyoga.com

IlovethewayCatebringssomuchjoyandhumortopresentingpotentiallylife-changinginformation.Shehasagiftforputtingthingstogetherinawaythatmakesitseemeasytowalkthispathoftransformation.

—DR.SCOTTBLOSSOM,DOM

BodyThriveisthesecretdecoderringforAyurveda.Useittothrivemoredeeply,everyday,withCate'sintegralapproachtoyoga,Ayurvedaandlifeinthe21stcentury.

—SARAHHUTCHINSON,RN,E-RYT-500,AyurvedicYogaSpecialistandhostofYogaBeyondthePoses

WithBodyThrive,CateStillmanhascreatedauniqueapproachtothepracticalapplicationofAyurvedichealthyhabits.OtherbookshavebeenwrittenthatdescribewhatAyurvedarecommendsforoptimalhealth,butBodyThriveisthefirstthatIknowofthatactuallylaysouthowtomakethesehabitsworkinourmodernlives.Catehasdistilledandcombinedtheessencesofhabit-changepsychologyandAyurvedicdailyroutines,resultinginanAyurvediclifestyleplanthatwillmakegettinghealthierawholeloteasier.

—DR.SHARADAHALL,DOM,AHP,Ayurvedicpractitioner,facultyatTheAyurvedicInstitute

CateStillman'sBodyThriveProgramisatotalgamechanger.Inaworldofnutritionalinformationoverload,Cate'sBodyThriveprogramsimplifiesthestepstoahealthierbodyandlifestyle,andachievingourmostexuberanthealthandself,naturally.Solid,practicalprinciplestoapplyinoureverydaylivesinaneasefulway...itdoesn'tgetanybetterthanthis!

—SHELLYAARON,FounderofRejuveClub

Copyright©2015byCateStillmanAllrightsreserved.Nopartofthispublicationmaybereproduced,distributed,ortransmittedinanyformorbyanymeans,includingphotocopying,recording,orotherelectronicormechanicalmethods,withoutthepriorwrittenpermissionofthepublisher,exceptinthecaseofbriefquotationsembodiedincriticalreviewsandcertainothernoncommercialusespermittedbycopyrightlaw.Forpermissionrequests,writetothepublisher,addressed"Attention:PermissionsCoordinator,"attheaddressbelow.YogahealerPress5029N.Hwy33Tetonia,IDwww.yogahealer.comOrderingInformation:Quantitysales:specialdiscountsareavailableonquantitypurchasesbyyogastudios,associations,andothers.Fordetails,contactthepublisherattheaddressabove,oremailusatinfo@yogahealer.com.ISBN978-0-578-17191-3LibraryofCongressControlNumber:2015918565EditingbyMarialSheaandFrancineFerraraProofreadingbyMarilynBurkley,JerryStillmanIllustrationsbyOvidiuStoicaCoverdesignbyJanWestendorpandCateStillmanInteriorpagesdesignlayoutandtypesettngbyJanWestendorp,KatoDesignandPhotoPrintedintheUnitedStatesofAmerica

Disclaimer

Thisbookisintendedonlyasaninformativeguide.Wegivethereaderfullresponsibilityforbeingtheauthorityfortheirownhealthintheirownbody.Itisnotintendedasasubstituteforthemedicaladviceofphysicians.Thereadershouldregularlyconsultaphysicianinmattersrelatingtohis/herhealthandwellness,particularlywithrespecttoanysymptomsthatmayrequirediagnosisormedicalattention.Informationinthisbookisgeneralandisofferedwithnoguarantees.Theauthorandpublisherdisclaimallliabilityinconnectionwiththeuseofthisbook.Wetrustthatyouwillmakeinformedchoicesaccordingtoyourownneeds.

Dedicationtotheplanet:MaywehumansawakentoourpotentialsofdynamiccollaborationwitheachotherandwithEarth.Dedicationtomyclients:TothecertifiedcoachesintheWorldwideAssociationofYogaHealthCoaching™andtheBodyThriveCoaches,foryourstudentship(adhikara)andyourdharma.MaythisbookhelpyouhelpothersasyousettheglobalstandardforYogaHealthCoaching™.Dedicationtomyteacher'steachers:I'masynthesizer.Mytremendousteachersimparteddeepwisdom.Iattempttomakethiswisdomevenmoreuser-friendly.Inthisbookyoumayrecognizethevoicesofmyteachers.Theyare,inorderofappearanceinmylife:TimandMissyGoss,DonCannon,Prof.MichaelMolitor,JohnFriend,Dr.VasantLad,SallyKempton,CraigHamilton,KatrinaBlair,andDr.ClaudiaWelch.Ingratitudetoallthosewhodedicatetheirlifetoseeking,livingandsharingdeepwisdomforthegoodofall.

PART1:ORIENTATIONHOWTHISBOOKWORKSHOWTOHAVEABODY:AccordingtoAuyrvedaCRASHCOURSEONHABITEVOLUTION:AccordingtoBehavioralScience

PART2:THE10HABITS

HABIT1:Earlier,LighterDinnerHABIT2:EarlytoBedHABIT3:StarttheDayRightHABIT4:BreathBodyPracticesHabit5:EataPlant-BasedDietINTERLUDE:HowtoChangeYourHabitsinRelationshipsHABIT6:Self-MassageHABIT7:SittinginSilenceHABIT8:HealthierEatingGuidelinesHABIT9:CometoYourSensesHABIT10:EasefulLiving

PART3:CONCLUSION

EPILOGUE:ThereIsNoEndGameENLIGHTENINGYOURKITCHEN:KitchenSadhanaGlossaryAdditionalResourcesfromCateEndnotesCreateaBookClubforBodyThriveInspirationFromtheBodyThrivers

ThepurchaseofyourBodyThrivebookcomeswithafreeworkbook.Gohere:bodythrive.com/freePrintyourworkbook.Putitinafolderorthree-ringbinder.Useyourworkbookasyougothroughthecorrespondingchapters.TheworkbookwillhelpyouputBodyThriveintoactioninrealtime.

Ifso,andyoukeepupyourcurrentstateofaffairs,you'llexacerbateyouraggravationsandthingswillgetworse.Whenyoudon'tactonwhatyou'velearned,youturnyourdirectiontowardsuffering.Sufferingagesus.

You'llbegrumpy,anxious,tired,stiff,orfatinsteadofmorefluid,graceful,fun,andsparky.

Yourrealityinbody,mind,andspiritisareflectionofyourhabits.Yourchoiceshealorundermineyou.Yourhabitsdirectthelensinwhichyouviewyourlife.Yoursmall,seeminglyinconsequentialhabitsbreedyourexperienceofmerelysurvivingorearnestlythriving.Betterhabitsopenandstrengthenyourbodyevenasyouage.Betterhabitsopenyourmindtoattractideasthatalignwithwhatyouwanttodoorwhoyouwanttobecomenext.Betterhabitsawakenyourspirit.Betterhabitsbreedbetterrelationships.

HowAreYouDesigningYourBody?

Youcraftyourinneruniverse—howit'sorganized,howitruns,thevibe,andthewayyouage.Whatistheorganizationofyourorganism?Howisyourreverberation?Areyoufluid,connected,contented?Orareyouchaotic,stressed,over-scheduled,bloated,ordepleted?Areyourhabitsintentionalandeffortful,orcarelessandregressive?YourHabitsShouldSelf-RectifyasYouAgeAsaself-reflectivehuman,you'redesignedtogetsmarter.Byyourverydesignyoucanupgradehowyouexperienceyourlifethroughrefining,reforming,thenautomatingyourhabits.Whenyouslipintosubstandardhabits,youstarttoliveoutofsync.Youremotionswillgenerateanegativereverberation,whichwill,inturn,influenceyourthoughtsandyourbiochemistry.Youwillexperiencemorestressthaneaseinyouremotions,inyourthoughts,inyourrelationshipsandinyourbody.

Rightnow,youarechoosingthehabitsthatwillgeneratefutureeaseorfuturestress.BodyThriveisaboutuplevellingyourhabitsintothehabitsofease,ofwellness...ofthrive.

Inthisbook,Icrackthecodeof10essential,dailybodyhabitsfromthedeepandancientholisticscienceofAyurveda.Ayurvedaistheperennialbody-wisdomtraditionthatco-arosewithyoga,thepathoflivingawake,fullyembodied,andatease.Hereliesasimplecurriculumthateverypersonshouldlearnasachild,masterasanadult,andrefineasanelderfortheirbodyandlifetothrive.

TheWisdomofYogisIsBasedinHabits

Letmeexplain.Theyogisofyoredeeplyexploredhumanconsciousness.Throughtheirfour+millenniaofguru-to-disciplepersonalexperimentation,theyogis(yogamasters)andvaidyas(Ayurvedicdoctorsandmasters)discoveredthatconsciousnessinthemindandspiritiswiredthroughphysiology.

Matterequalsenergy.Asyouopenandstrengthenthebody'ssubtleenergytechnology,youopenthemindtohigherthought.Youopenyouremotionstoblissandinterconnectivity.Yourphysicalbodycansupportthecapacityofyourspirittoexpand,

andviceversa.Asyoupulsate,buildingintegrityonboththesubtleandgrosslevels,yourcapacityforthrivedilates.

Thebodyiswiredforecstasy,whattheyogiscallbliss.Yourbiochemistryisyourpharmacology.ThepracticesfromyogaandAyurvedateachyouhowtoturnonandsubtlyoptimizeyourbiochemistryandactivateyourpharmacology.Theecstasyisactuallyinternal—betternamed"enstacy."Thepracticesbecomehabits.IfyouagewiththehabitsofyogaandAyurveda,youupyourcapacityforandrefinementofblissonalllevelsofyourbeing—physical,mental,emotional,relational,spiritual.

Inversely,mostmodernhumansmisstheboatandagethemselveswithphysical,mental,emotional,orrelationaldegeneration.Muchdegenerationispreventable,andthereforeoptional.WeknowfromSirIsaacNewtonthatanobjectinmotionstaysinmotionwiththesamespeedandinthesamedirectionunlessacteduponbyanotherforce.Inthisbookyou'regoingtoalignwiththeforceofnaturetorefineyourdirectionandyourspeedinlifeandinaging.

Themessagesinthisbookarestrongandsimple.Asyoudropintothe10corehabitsthatalignyourday-to-daywithnaturalrhythms,youthrive.Youbecomeavibrant,dynamichumanbeingonagrowthpath,aboontoyourself,yourfamily,society,andtheplanet.

Ayurvedaisbasedonlivinginsync.Whenyousynchronizeyourbodilyrhythmstonature'sclock,yourphysiologyharmonizes.Youexperiencebalance,ease,andflow.Whenyouliveagainstnature'sbodyclock,youexperiencestress,rapidaging,anddis-ease.

InAyurveda,thesynchronizeddailybodilyrhythmsarecalleddinacharya.Literally,dinacharyameans"followingtherhythmoftheday."Isn'tthatlovely?Yougettofollow.Noneedtolead.Noneedforabsolutesorrulesorinternalwars.Justpayattentionandfollowthelead.Natureisn'tjustonyourside...she'sgotyourback.Dinacharyabecomesyourdailyschedulebasedonnature'srhythms.

BodyThriveushersitsinitiatesatthespeedoflight,oronehabit/chapterperweek,towardsubtlealignmentwithbiorhythms.Youattunetothemagneticpulloftheuniversalenergiestoalignyourpersonalbodyrhythms—likesleeping,pooping,eating,moving,playing,chillaxing.

WhatBodyThriversReport

Ourresultsarebreathtaking.Actually,ourresultsarebreath-giving.IntheBodyThriveCoachingprogram,weescortourmembersintothedriver'sseatoftheirlives—sanity,idealbodyweight,naturalrhythm,joy,andenthusiasm.Onceinthedriver'sseat,youstabilizeandrefineatthishighervibration.Herearethereports:

"Attheendofthe10weeksIwassurprisedtogetonthescaleandfindIwas30poundslighter.AllIdidwasmasterthefirsthabit—anearlier,lighterdinner."

"I'mnowabletogetagoodnight'srestconsistently.Icanfeelmyimmunesystemrebuilding.ThisisabigdealformeasI'vestruggledwithChronic

FatigueSyndromefor20years."

"I'mfinallyincontrolofhowIfeel.Insteadofwakingupgroggyandgrumpy,Iwakeupclear,alert,andreadyforaction."

"IwishIhadlearnedthisasachild.Iwishmyparentshadlivedthesebasichabits.Mychildrendidthiscoursewithme.Ourhouseholdisrunningsmootherthaneverandwe'reallhappier.Amazing."

ThesuccessandtheefficacyoftheBodyThrivemethodcamefrommysearchasaninnovativeAyurvedicpractitionerandyogateacher.Iwantedamoreeffectivepathtoguidemyclientstowardtheirdesiredhealthbreakthroughandwellnessgoals.ThisbookgrewoutofmyonlineBodyThriveTMcoachingprogram,wheremyBodyThriveCoachesandYogaHealthCoachesTMguidetheirpilotgroupsinto10specifichabitsfromtheteachingsofAyurvedain10weeks.That'soneessential,dailyhabitupgradeperweekforafewmonths.

BodyThrivesteersyouintointegritywithyourself.Commonfeedbackafter10weeksofBodyThriveis:

Ihavemoreenergy.

Isleepbetter.

Ieatahealthierdiet.

I’vedevelopedbetterself-carehabits.

I’velearnedthedailyhabitsforlongevityandhealthyaging.

I’vestartedahomeyogapractice.

I’vetakenmyyogapracticedeeper.

I’vestartedmeditating.

Ihaveastronger,moreconsistentmeditationpractice.

I'vedesignedthe10BodyThrivehabitstohelpyouunwindimbalancesinyourbody-mindthatyou'vegeneratedthroughlivingoutofsyncwithyourhumanbiorhythms.Evenifyoutakesmallstepswiththesehabits,you'llexperiencethebulletlistofresultsabove.

Afterparticipatingintheprogram,BodyThriverscommonlyreflectonimbalancestheysufferedunnecessarilyforyears.Throughembeddingthehabitsbasedonhumanity'sancientdeeprhythms,BodyThriversarecrystalclearaboutwhicholdhabitsfedtheirsymptoms,acceleratingaginganddisease.Abletomantheirownships,theynowsteerinthedirectiontheywanttogo.

Wenowhave100YogaHealthCoachesusingtheBodyThrivemethodaroundthe

world.Asyou'llseeinthebook,BodyThriveisinnovative,practicalandresults-focused.Wetookapollof150clientsworkinginagroupduringa10-weekBodyThriveTMprogramwithYogaHealthCoaches(intraining).Hereiswhathappenedwithin10weeks:

89%developedbetterself-carehabits.

79%feelbetterintheirbodies.

59%areeatingahealthierdiet.

51%aresleepingbetterandfeelwell-rested.

I'mnotgoingtoaskyoutochangeanythingovernight,oreventostopthehabitsyouknowaren'thelpingyou.I'mgoingtonudgeyouintherightdirectionforaginginyourownskin.Within10weeksyouwillgetasolidstart.Then,IrecommenddoingBodyThriveagainandagainandagain,onechapterperweek.Soonyou'llbelivingthehabitsandcompoundingpositivebenefitstoyourpresentandfuturehealth.

MyHistorywiththeBodyThriveHabits

Iwrotethisbook,inpart,becauseIwishhadbeenraisedonBodyThrive.I'mblessedtocomefromahealthy,active,fun,andathleticfamily;however,Iwasnotabodythrivingkindofkid.Myearliestmemoriesincludeconstipationandmigraines.Atfiveyearsold,Ihadheadachessobadthattheywouldlastthreetofourconsecutivedaysofeverymonth.Cryingmadethepainworse,soIlearnedearlyonnottocry.ThedoctorsIwenttoforheadachesneveraskedabouttheconstipation.

Itwasthelate'70sinAmerica.Mychildhoodcommunitydidn'tknowaboutholisticwellness.Modernmedicinecouldn'thelpme.Bymyteenyears,allergiespiledintothemixofconstipationandheadaches.Thedoctorsprescribedmorepills.Mydadnicknamedme"ThePillPopper"andhopedmychronicbodyissueswouldjustgoaway.Theydidn't.Hadmyfamilynotbeenathletic,andhadmymomnotpreparedourmeals,myhealthwouldhavebeenfarworse.

Inhighschoolandcollege,Itookmybodyintomyownhands.Iexperimentedwithdiet.AftercollegeIresearchedhumanconsciousness,humandevelopment,andhealingsystems.IkeptrunningintoAyurveda.IwenttoAyurvedaschool,andwhilethereIstartedtodetoxmybody.Theconstipation,migraines,andallergiesdematerialized.IstartedtoexperienceempowermentoverhowIcouldfeel.Theoldpatternsofimbalancebecameself-evident.Thismapofhabits/symptom/alleviationwasapivotalbreakthrough.

Fastforwardthrough20yearsofschoolingandworkingasanAyurvedicpractitionerandyogateacher.Intheprocessofmywork,Irealizedthatmostofmyclientsneededtodetoxtheirhabits.IwitnessedthatmyclientswhoinvestedinBodyThriveeducation,guidanceandcoaching—the"nutsandbolts"ofAyurveda—hadmuchmorerapidandlastingwellnessevolutionthanthosewhopreferredone-to-onetreatmentwithspecializeddiets,herbaldrugs,andbodytherapies.I'vefoundmyclientsandstudentsdobetterinagrouptohittheirbody/mind/spiritwellnessgoals.

FindingWhatWorks+TakingAction

Thisbookistheresultofateachingcurriculumco-createdoutofthedynamicmicrothinktankandpracticelabthatincludesmyclients,students,andcolleagues—mytribe.Thesepeeps,mytribe,gavesteadyfeedbackaboutwhattheywantednextandwhatwasn'tworkingintheirbusylives.Mytribehelpedmerefinetheprocessyoufindinyourhands.I'mgratefultotheinnovativecommunityatmywellnesshub,yogahealer.com,whichdemandedanddigestedthisbodyofwork,andtotheCertifiedYogaHealthCoachesTMforspreadingitthroughtheirhoodsaroundyourplanet.

Theteachingsinthisbookaresimple,time-tested,powerful,andpractical.Basedonthispracticelab,thethreekeycomponentswe'vefoundthataccelerate

wellnessevolutionare:

1.Ayurveda

ThehabitsofAyurveda,basedonbiorhythms,arenonnegotiableforthrive.Aswealignwithourbiorhythms,wedetoxourhabits.Indoingso,ourbodies,minds,emotions,andevenourkitchens,homes,relationships,andlivesuplevelintothrive.Weexperiencethebesttimeofourlivesfromlivingincooperationwithourbodiesandourecosystem.

2.BehavioralScience

Knowingwhatyoushoulddoandactuallydoingitaredifferentsidesofthecoinofprogress.Behavioralscience—orwhatIliketocallthescienceofhabitevolution—iswhatmakesBodyThriveeffective.Setbacksdisappearwithastrongclearintention,smallersteps,tracking,rewards,andconsciouscommunity.Youwillbecomethepersonwhohasthehabitsofthrive.

3.DynamicGroups+RelationshipEvolution

PeopleingroupsadoptBodyThrivehabitsfasterbecausethey'rewithothersfocusingonsimilargoals.Thisbookoutlineshowtocreatedynamicsupportiverelationshipsonthepathtodailyhabitevolution.

Thesehabitsareasoldasyourancestrallineage.Mygoalistohelpyougetwhyyouneedthemandhowtoembedthemintoyourmodernlife.Yourhabitsaremoldableandbecomewhoyouareandhowyouage.Let'sseehowgoodyoucanfeelasyoudesignyourlifeintentionally.

The7KeystoUsingThisBook:

1.Workonehabitaweekthroughthebook.Somehabitsyoumayalreadyhavedialedin.Usethoseweekstokeepimplementingthehabitsthatareedgyforyourightnow.Don'tworkatmastery;keepmovingforward.

2.Takesmallactions.Gobabystepbybabystep,micro-choicebymicro-choice,andkeepmovingforward.Repetitionistheroute.Gotobodythrive.com/freetogetthe

BodyThriveWorkbook.Printtheworksheets.Usethem.Theywillhelpyoutakeaction.

3.Findafriend.Ifyou'reseriousaboutwantingyourbodytothrive,lookforafriendorpossetopartnerwithontheexpeditionintoBodyThrive.Aposseisagroupgatheredforacommonpurpose.Yourpossemaybeonetothreefriendswhowantashiftfromtheirtired,overwhelmed,overweight,orinflamedreality.Haveeveryonegetabook.Committoeachother,the10weektimeline,andtheprocess.Orcometowww.bodythrive.comandjoinournextlivecoachinggroup.Ofcourse,youcangothroughthebookalone.However,beinginagroupwillhelpyougaindeepertractionnomatterwhereyouarestarting.

4.Followyourdesireinhowyoushiftyourhabits.Yourdesireissmart.Letitleadtheway.

5.Workonwhatisworking.Whenyougetstuckorahabitisparticularlyunappealing,don'tsweatit.Planongoingthroughagainafteryourfirst10weeksisupandcatchingitnexttime.BodyThrivemembersrepeatthecourseagainandagainandagainbecausetheirliveskeepgettingbetter.

6.DoBodyThrivefourtimesayear.Keepcyclingaroundthe10habitsper10weeks,andaimtogothroughBodyThrivefourtimesayear.Thesebiorhythmichabitsalignyouintoyournaturalstateofperpetualgrowthandevolution.Thisbookispackedforyoutogodeeperandlearnmorewitheachturnofthewheel.

7.Ifyouwanttogetstartedrightaway,youcanskipaheadtoHABIT1:Earlier,LighterDinners.Whenyou'rereadyforthetheoryandsciencepieces,headbacktoChapter1.Thetheoryandsciencehelps,buteachchapterstandsonitsownaswell.

Asyouwakeuptobeinghealthy,whole,andinterconnectedhumanbeingsonagrowthpath,youbecomeaboontoyourselves,yourfamilies,society,andtheplanet.StepintoBodyThriveliving—alifealignedisheavenonearth.ThisisaninvitationtostepintoBodyThriveforyourpersonalhealthandforthebiggerwholethatyouareapartof.

Goahead,spinthroughthewheeloftimewithcyclicaldailyhabitsthatenableyoutothrive.Embedbetterhabits,andyourday-to-daylifewillopenup.Youwillliveyourlifemoreawake,moreinlightthandarkness.

BodyThriveisnotaboutmagicalelixirsorexpensivesuperfoods.Theforcethatwillmold,sculpt,andshapeyourbodyandhowyouageisdailyhabit.

Maybehabitdoesn'tsoundenticing.Maybedreadquietlyappearswhenyouhearthewordhabit.I'veseenenoughpeoplegettheirmojobackafteryearsofstruggletoknowonethingforsure:thehabitsyouchooseovertimecreateyourday-to-daythrive.

Yourhabitsalsodetermineyourfutureday-inandday-outexperience,forbetterorworse.AsAristotleproclaimed,"Wearewhatwerepeatedlydo.Excellence,then,isnotanact,butahabit."

Willyourcurrenthabitsbegetthefuturebodyyoudesiretolivein?Areyouevolvingandrefiningyourhabitsasyougetolderandwiser?Willyourhabitscreateculturalandevenepigeneticpositivemomentumforfuturegenerationstostepintothrivinghealthandeasyself-care?

Whenyourhabitsreflectyourevolvingwisdom,youexperiencehabitevolution.TheSanskritwordthatgivesinsightintothisprocessisvinayam.

Ifyoumakeyourownsauerkraut,youunderstandculture.Likeanextendedmarinade,culturingisasomewhatocculttransformationthathappensgiventherightcircumstancesandtime.Inthisultimateslowfoodmethod,juiceandflavorevolvewithage.

InSanskrit,vinayamistheculturedmannerismresultingfromyourdisciplineandtraining.Slow-cooked(orcultured)habits,basedondeepeningyourbodywisdom,areyouraim.Whenyouslowlycultureyourrepetitiveactionsasyouage,withhumblediscipline,youareenteringtherealmofvinayam.

Similartomakingsauerkraut,youhitstagesofripening.Whenthejuiceandflavorishowyouwantit,youmoveyourcrocktothefridgetostabilizeandpreservetheflavor.Thekrautwillcontinuetoculture,moreslowlyanddeeply.Soitiswithhabitevolution.

Whenyourlearningcontinuouslyinfluenceswhatyouchoosetodonext,youarelivingvinayam.

Youdon'tshutdownasyougrowolder.Youwakeup.

CulturedHabits+Repetition=OptimalLifestyleDesign

Youholdthepowertodesignyourbodyandyourlife.Touplevelyourbody,yourdharma(orpurpose)andyourlife,younotonlyneedspecifichabits,youneedtorepeatthemovertime.

CupofcoffeeMonday,cupofcoffeeTuesday,cupofcoffeeWednesday—365daysx50years.Whatistheeffectonyourkidneys?Yourskin?Yournervesandstamina?

Now,replacethecoffeewithafreshgreenjuice,oratleasthaveyourgreenjuicewithyourcoffee.Whatistheeffectonyourkidneys?Onyoursleep?Youremotions?Onhowyoushowupinrelationships?Ifyounevertransitionyourhabitstothosethatsupportawakeliving,youwillneverknowtheircost.

AnotherSanskritwordthatcanhelpushereisabhyasa.Abhyasaisanintentional,repetitivepracticedoneforspiritualevolutionorlong-termgain.Droppingaregressivehabitandintegratingaprogressivehabitalwaysinvolvesabhyasa.Asyourhabitsevolveconsistentlythroughculturedimprovement,youbuildmomentumindesigningthelifeandbodyyouwant.

Howdoyouevolve?Youexperiment.Getcurious.Curiosityisthenecessarystanceforhabitevolution.Stepintoyourpersonalbiochemlabtooptimizeyourbody/mind/

emotional/relational/spiritualexperience.Humansaredesignedtolearnfromexperience.Whenyoudo,youmakebetterchoices.Whenyoudon't,youdevolveandsuffer.

Ifyouwanttoenjoyyourbodymore,listentoyourbody.Slowdowntofeel,acknowledgesignalsoffatigue,recognizewhichfoodsworkforyourbody,listenforsignalstomoveorrest.Reflectionandbetterdecisions—thatiswhereyoustart.

Becomethekingofcauseandeffect.Inyoga,youcallthecause/effectcyclekarma.Karmaistheresidue—theeffect—created

fromanaction.Forcescomeinpairs.FromNewtonyouknoweveryactionhasanequalandoppositereactioninbothsizeanddirection.Yourpersonalbiochemlabisnotexemptfromthislaw.Ifthereactionisdesired,repeattheactionorevenimproveuponit.Ifthereactionisnotdesired,avoidrecreatingtheexperiment/experience.

Thekeytoexperimentationistodigestwhatwe'velearnedandthenimprovethenextexperiment.Thisisarecurringthemetodesignabetterfutureexperienceforyourself.

Informed,IntendedActions+Listening

Everyhabitcarriesanenergy,anintention.FromGalatians6:7:"Asyesow,soalsoshallyereap."

Youdon'tjustwanthabits,youwantinformed,intendedactionsthatcultivatedeepconsistentmomentumtowardyourdesiredexperiences.Reflectionandconsciousdecision-makingarecrucialtoolsfordevelopinginformedhabits.Theothercrucialtoolislisteningforfeedback.

Tothriveyoumustlisten.Slowdowntofeel;acknowledgethesignalsoffatigue;recognizethesignalsinformingyouwhichfoodsworkthebestforyourbody;heedthesignalstomoveorrest.Trustbuildsasyoulisten.You'llmakedecisionsthatareconnectedtowhatyouknowandhowyoufeel.

Whenyoudon'tmakespacetolistenortimetofeel,whenyoudisregardyourneeds,youloseintegritywithyourself.Ignoreyourbodyandloseitstrust.Ignorenegativefeedbackfromyourbody,emotions,andthoughtpatternsandyoulosetheopportunitytopivot.Ifyoudon'tmakeadecisiontochangecourse,youerodeyourintegritywithyourbody.Youinhibityourcapacitytolistentoyourdeeperdesires.Yougetstuckorunwell.Let'sreverseanydamagedone.

The10dailyhabitsaresimplehygienepracticesthatgiveyouastructuretolistentoyourbodyandguideyoutowardyoursacred,awake,vibrantlife.Anyonecanbecomeamaster.Youwillbecomeincreasinglysensitivetothesteadystreamofphysical,mental,andemotionalsignalsyourbodyemitstohelpyouoptimizeyourenergy,yoursleep,andyourlife.

Whenyourhabitsareoutofalignmentwithtime,yourbodyshiftsfromeasetodis-ease.Dis-easeisdisease.Ayurvedanamesthreecausesofdisease.Dis-meanshavinganegativeorreversingforce.Easemeansfreefromdifficulty,effort,ortrouble.Dis-ease,therefore,isreversingtheflowofease.Behaviorsthatreversetheflowofeasebeget

disease.Thethreecausesare:

1.Prajnaparadha—Makingnegligentchoices

2.Asatmendriyarthasamyoga—Disrespectingyoursenses

3.Parinama—Livingoutofrhythm

Thecausesofdiseasedescribethenegativefeedbackloopofdis-honoringwhatyou'velearned,whichleadstocravingwhathurtsyou,whichfurtherleadstogettingoutofsyncwiththeuniverse.Oyvey.Understandthethreecausesandyougetanowner'smanualtothrivingthroughyourwisdomyears.

CauseofDisease#1:MakeCarelessChoices

Negligenceisnotapplyingintelligence,notapplyingcommonsense,orflatoutdisregardingwhatyoualreadyknow.Prajnaparadhameansnotlearningfromyourexperience.Poorchoicespileduponeachotherleadtounclearthinkingandunintelligentcravings,whichleadtoevenpoorerchoices.Takeamomenttopauseandreflectonthis.Mostofhumanitycanrelatetopra-jnaparadhaonsomelevel...canyou?

Yourintelligencedetector,namedprajna,isinborn.Andviolable.Whenyouviolateyourselfbydisregardingwhatyou'velearnedfromexperience,yousuffer.

I'llbeatthispointwithastick—thefirstcauseofdiseaseisoffendingyourself,trespassingagainstyourself,hurtingyourselfbynotcorrectingbehaviortodaybasedonwhatyouknowfromyouryesterdays.

Youallfallintothistrap.

CauseofDisease#2:DisrespectYourSenses

Astmayameans"inappropriate,"indriyameans"senseorgans,"arthameans"theobjectsofthesenses,"andsamyogameans"tocombine"or"tolink."

Yoursensesaredelicateinstrumentsabletodiscriminatebetweendelightanddamage.Payverycloseattentiontowhatyoutaste,see,hear,feel,andsmell.Whatdelightsandnurturesyoursenses?Tuneintoyoursensestofindout.Yoursenseswilltellyouwhenthey'vehadenough.Yourjobistopayattentionandrespondappropriately.

Whenyoumakeinappropriatechoicesrepetitively,youconfuseordamageyoursenses.Confusionblockstheflowofconsciousness.Damagedestroysconsciousness.Makingdecisionsfromanunconsciousnessplacewilldestroyyouovertime.Thatisthisteaching.

Beattentivetoyourbody:detectwhenmusicistooaggressive,foodtooprocessed,oryoureyestootiredtoreadthescreen.Disrespectyoursensesandyoucausediseaseinyourbody,yourmind,yourrelationships,andyourspirituallife.Respectthewisdomandsensitivityofyoursenses.Thatisasatmendriyarthasamyogainanutshell.

CauseofDisease#3:LivingOutofRhythmwiththeCosmicClock

Thethirdcauseofdisease(orhowtosinkyourshipslowlyandprematurely)hastodowithtime,theseasons,andaging.Ononehand,parinamaisthenaturalrhythmicprocessofdecayovertime,themostinevitablepartofaginganddeath.Ifyouavoidperillongenough,yougetold;thenyoudie.

Ontheotherhand,parinamapicksuppacewhenyoumisstheinfiniteopportunitiestoalignyourselftothecosmicclock.

Bypractice,wetrytoattunethebodytothetimesandspacesofcreation,becausewithoutbeingintunewiththem,youdonotgetveryfar.Ifyouarenotridingthetime,youwillliveamediocrelife—probablyasufferinglife.Onlyifyouareridingthetime,youwillliveanextraordinarylife,whichiswhatahumanbeingandthehumanbrainaredesignedfor.1

Natureworksintimethroughrhythmsthatcanwipeyourdiseaseslateclean.The10habitsalignyoutothecircadian,seasonal,andtime-of-liferhythms.Syncupwiththemacrocosmicrhythmsortipthescalefromeasetodisease.Inanutshell,thisisparinama.

Withintimearecyclesandwithincyclesarejunctures.Juncturesareananti-aginggoldmine!Whenyoutakeadvantageofthedaily,seasonal,andtime-of-lifejuncturesyouoff-loaddis-ease.Throughthe10habits,I'llattuneyoutotherhythmsandjuncturesinherentintime.

Inherentineaseisfreedom—whattheyogisnamesvatantriya.Easecomesthroughintentionalhabitsthatalignyouwithflow.Liveintothe10habitsandyouwilldesignaneasefulandstrongbody,aclearandsharpmind,dynamicrelationships,andwillbecomeavesselforspiritinaction.

Habitishabit,andnottobeflungoutofthewindowbyanyman,butcoaxeddownstairsastepatatime.

—MARKTWAIN

WhenIstudiedAyurveda,yoga,andenlightenment,IwastoldwhichhabitsIshouldbedoingdaily.Almostnoattentionwaspaidtobehavioralscienceorhowhumansactuallyevolvetheirhabits.

Beforedivingintothe10BodyThrivehabits,pickupatacticortwofrombehavioralscienceandyogaphilosophy.Whenyouknowhowtoevolveyourhabits,progressisinformed,imminent,andeasier.We'llstartwiththemostbasicstrategiesandbuildfromthere.Refertothischapterandpickatacticwhenyouarestuckinarut.

IdentityEvolution+YourHero'sJourney

AsJosephCampbellwouldsay,youareonyourhero'sjourney.Thecalltoadventure,theinitiation,andthereturnwiththeelixirare

Thecommonthemeonyourhero'sjourneyisthatyoucan'tremainthesame.Theinitiationintobetterhabitswillchangeyou.Youridentifymustuplevel.

InthewordsofhabitexpertJamesClear:"Thekeytobuildinglastinghabitsisfocusingoncreatinganewidentityfirst.Yourcurrentbehaviorsaresimplyareflectionofyourcurrentidentity.Whatyoudonowisamirrorimageofthetypeofpersonyoubelievethatyouare(eitherconsciouslyorsubconsciously).Tochangeyourbehaviorforgood,youneedtostartbelievingnewthingsabout"2

Youcanexpectallthetrials,exasperationsandpitfallsinherentinahero'sjourney.Identifywhoyouarebecomingandwhoyouhavebeen,andthecalltoadventurewillcarryyouthrougharewardingreturntoabetterversionofyourself.Usetheidentityevolutionexerciseinyourfreeworkbook.

First,youneedtogetcrystalclearonwhatyouwant.Beparticularaboutyourenergy,yourweight,yourflexibility,yourstrength,orhowyourbodyages.Thereissomuchyoucanintentionallydesign.

Weallwanttothrive.Weallwanttoexperiencetheblissofourbiochemistry.Checkanythatapply.

Consistentenergy

Bettersleep

Atoned,flexiblebody

Towakerested,refreshed,clear-headed

Smoothdigestion

Easyelimination

Tomoveeasily

Upbeat,relaxedemotions

Amoreorganizedhousehold

Healthy,fastmealpreparation

Lessstress,anxietyordepression

Toagegracefully

Healthycravings

Moretime

Circlewhatyouwantthemostfromwhatyoucheckedabove.Thisisyourpotential,andthisbookwillgetyouontracktoexperiencingexactlythekindofintegratedhealthcalledthrive.

Whenyouarethrivingyouwillalsoexperience:

Arobustimmunesystem

Heartfelt,intimaterelationships

Aclearpurposetoyourlife

Anopenandexpansiveperspective

Fired-updreamsthatyoustretchfor

Gettingbody-smarterasyougrowolder

Reinforcementthatyouareaninspirationandahelptoothers

Thatyourspeechreflectsyourdepth,yourcare,andconnectivity

Checkoffanyofthoseresultsyouwant.Getclearonexactlywhatyouwant.Unlessyouknowyourwhat,you'llmissthemark.Now,getevenmoreclearaboutwhatyouwantinthesethreeways:

1.Specif icandMeasurable—Whatyouwantneedstobespecificandmeasurable.Ifit'safeeling,likelessstress,youneedtoquantifyit.Takeamomentandgetclearwhatthisoutcomewillactuallylooklikeinrealtime.Lessstressmayturnintonotworkingafterdinner,bedby10p.m.,trainingahousekeeper,settinganalarmformorningmeditation,cuttingworkbacktoapredetermined40hoursaweek.

2.RealityCheck—Areyousure,withcertainty,thatyouwantthatoutcome?Doyou

needtotweakit?Remember,designwiththeendinmind.

3.Timeline—Putitontheclock.Yourwhathastobetime-boundtoawhen.Whenisyourdesiredcompletiondate?Reverseengineeryourfutureself.

KnowYourWhy

Nowthatyouknowyourwhat,whatisyourwhy?Whydoyouwantbodythrive?Yourwhyneedstobelasersharp,one-pointed,whattheyogistermekagrata.Takea

momentbeforeproceeding.Whatisyourwhybehindyourdesireforbodythrive?Writethatdown.Ifmywhatis:Iwanttolose12poundsin10weeks,mywhyissothatIhavemoreenergyformykids,sothatmyclothesfitbetter,andsothatit'seasiertoworkout.

Getclearonyourwhyanditwillserveasrocketfueltomoveyouthroughresistance.Resistanceisthemomentumofouroutdatedpatterns.Resistancecanariseatanytimeinthisprocesstopullyoubacktothestartingline.Getclearonyourwhyandyouhavearocketinyourpocket.

Trustyourwhy.Don'tletthepartofyouthatputsakiboshonyourpotentialgetanyfacetimehere.Receiveyourintentionlikeyouwouldagiftfromawiseelderwhoislookingoutforyou.

UseanAnchorStatement

Ananchorstatementgroundsyourbigwhybyreducingittoafewwordsthatcenteryou.Inyoga,thefirstanchorstatementsweretermedmahavakyaandhavebeenusedformillenniatoanchorpeople'sperspectivesintheirgreatestcapacities.Examplesofmaha-vakyas:

Iamloveitself.

Iamthesameastheuniverse.

Allwisdomisavailabletome.

Youcanbringamahavakyaintoyourpersonalgrowingedgewithananchorstatement:

Iamhealthy,leanandstrong.

Iamgroundedandsteady.

Iriseandshine.

Iamenergyinmotion.

Inourishmyself.

Ilovewater.

Takeamomentandturnyourwhyintoananchorstatement.Makeitpithy,shortandreflectiveoftheemotionyouwanttofeel.Youhavedecided.AsRalphWaldoEmersonsaid,"Wheneveryoumakeadecision,thewholeuniverseconspiresonyourbehalf."

Writeyourwhyonastickynote.Putitonyourbathroommirror.Eachmorningitwillformyourintention,yoursankalpa.Nowyou'reusingyourhighbeamstogetwhereyouwanttogoandavoidaccidentsalongtheway.Whenyoudon'tknowyourwhy,you'remyopic.

Youhaveyourmantra.Wordscrystalizeintoform.Speakitanditbecomesyou.Promptwhatyouwanttoincrease.InthewordsofWilliamJames:

Seizetheveryfirstpossibleopportunitytoactoneveryresolutionyoumake,andoneveryemotionalpromptingyoumayexperienceinthedirectionofthehabitsyouaspiretogain.3

Byinvokingthepoweroftheword,youpointyourcellularvibrationinthedirectionyouwanttogo.Dothisrepeatedlyandyoutravelbyadirectroute.Usethe"what,why,anchorstatement"worksheetinyourfreeworkbookatwww.bodythive.com/free.

KaizenYourHabits

Kaizenmeansgoodchangeandreferstothephilosophyofapplyingcontinuous,daily,smallimprovements.Kaizen(thoughnotbythisname)wasdevelopedintheU.S.duringtheSecondWorldWartoefficientlyconvertandoptimizefactoriesforwartimeproduction.Eventually,thekaizenmethodwasadoptedwithremarkablesuccessbyleadersinpersonaldevelopmentandhabitevolution.

Weallknowkaizenonsomelevel.It'spartofourancestralfolkmedicine.Herearetwo:

*Anappleadaykeepsthedoctoraway.

*Earlytobed,earlytorise,makesamanhealthy,wealthy,andwise.

Kaizenistheone-percentimprovementperdaythatleveragesthecompoundeffect.Lookatthe"appleadaykeepsthedoctoraway"example.Applesarechockfullofapplepectin,whichhasanourishing,lubricating,soothingeffectonthecolon.Thepectinisawater-solublefibersurroundedbyajuicyfruitwhichmakesaslipperygoop.Itwindsthroughyourgutsandstimulatesperistalsis.Whentakendaily,theapplepromotesalifetimeofterrificbowelmovementswhichpreventthehorriblediseasesstemmingfromconstipationandloosestools.

Toaccelerateyoursuccesswithhabitevolution,goblackbeltonkaizen.Whataretheeasyupgrades—thesmallest,mostincrementalimprovementsorbabysteps—youcanmaketodaythatwillmakeyourtomorrowalittlebetter,alittleeasier?Writethatdownandcommittoit.Thestepornewhabitshouldunderwhelmyou.

Theproblemwithkaizen,formostofus,isthatitseemstooeasy.Whenyougetinspiredtochangeorupgradeahabit,youwantbigreturns.Youbiteoffmorethanyoucanchew,whichguaranteesyou'llfail.Thekaizenapproachmakesthebitesmallenough

thatyouhardlynoticeasitnudgesyouinthedirectionyouwanttogo.

B.J.Fogg'sHumanBehaviorModel4

B.J.FoggisthedirectorofthePersuasiveTechnologyLabatStan-fordUniversity,whererevolutionsinbehaviorsciencearebrewing.Fogg'sbreakthroughresearchonwhatmakesuschangebehavioridentifiesthatweneedmotivation,ability,andatriggertoconvergeinthesamemoment.

Fogg'sthree-stepmethodtobetterhabits:

1.Getspecif ic—Translatetargetoutcomesandgoalsintobehaviors.

2.Makeiteasy—Howcanyoumakethebehavioreasytodo?

3.Triggerthebehavior—Whatwillpromptthebehavior?

Tofindyourtriggerforabetterhabit,usethissimplesentencefromFogg:

"RightafterI__________,Iwill__________."

Forexample,rightafterIwakeup,Iwillscrapemytongue.OrrightafterIdothedinnerdishes,Iwillbrushandfloss.(Youarelesslikelytoeatbeforegoingtobed.)

Noticehowsimpleandspecificthebehaviorornewhabitis.Doublechecktomakesureit'sspecificandeasy.Theideaistosetlowonthemotivationalscale.Inthebrushteethexample,youdidn'tsay"stopeatingafterwashingdishes."Youdon'tneedmotivation.Youjustneedtosetatriggerforaspecificaction.

Foggstatesthebesttriggersare:

*Location

*Time

*Emotionalstate

*Otherpeople

*Animmediatelyprecedingaction

B.J.Fogginvitesustorememberthesecrettochanginghumanbehavior—keepbothyourdesiredbehaviorandyourtriggersimple.ThismeansalotfromthedudewithaPh.D.whorunsthebehaviorlabatStanford.AsFoggsays,"Simplicitychangesbehavior."

Trigger,Habit,Reward

Thereisonemoreteachingworthfamiliarizingyourselfwithtoautomatebetterhabits.CharlesDuhigg,thedudewhomadehabitsfamouswithhisbestsellerThePowerofHabit,identifiesthreecoreelementsthatmakeupahabitloop:5

1.Aspecifictriggerorcue.Rememberthefivecommoncues:location,time,emotionalstate,otherpeople,immediatelyprecedingaction.

2.Theroutineorspecificaction.

3.Therewardorsomethingthatsatisfiesanurge.

Duhiggforewarnsthatredesigningyourhabitsisabitofaprocess.Figuringoutyourcurrentundesiredbehaviorsintermsoftheactualcuesandrewardsrequiressleuthing.Whenredesigninghabits,youneedtoidentifythecurrentcuethatissignalingtheoutdatedhabitandcorrespondingreward.Butbeforethat,youneedtofindamoreappropriatereward.

"Byexperimentingwithdifferentrewards,youcanisolatewhatyouareactuallycraving,whichisessentialinredesigningthehabit."Oncethatissolved,youfigureoutyourcue,andmakeabetterplan.Hegivesaframeworkfortheprocess:

1.Identifytheroutine

2.Experimentwithrewards

3.Isolatethecue

4.Haveaplan

"Yes,And"

"Yes,and"isaruleofimprovisationalcomedythatrequiresmembersofatrooptosay"yes"towhateverinvitationtheyhavebeengiven,andtoaddtothebuildingnarrative."Yes,and"istheoppositeof"No,but."TheruleissimilartoayogicprincipleofseeingtheShriorrecognizingthegood,thetrue,orthebeautifulinanygivensituation.

Asyoureadthroughthehabits,thevoiceinyourheadwillnaturallyresistsomeofthehabitchanges.Thevoicemaysay,"No,butIcan'tdothat.Ican'tgotobedanyearlier,Ihavesomuchthatneedstogetdone."Thatisclassic"No,but."

Seeifyoucanturnyour"No,buts"into"Yes,ands.""Yes,gettingmoresleepsoundsgreat.AndIcanprobablygotobedfiveminutesearlierthisweek."Forthoseresponsibleforchildren,teachthemabout"No,buts"and"Yes,ands."Youcanmakeitagamewithyourselfandthosewithwhomyourhabitsintertwine.

ArchitectYourChoices,DesignYourEnvironment

Setupyourouterenvironmenttoencouragethebuddinghabit."Choicearchitecture"isthecarefuldesignoftheenvironmentsinwhichyoumakechoices.

Youwanttomakeyournewpatternthedefault.Youwanttomakeyouroldpatternmoredifficulttoreinstate.Howcanyoudesignyourenvironmenttomakethathappen?Writedown10ideas.Thentakeaction.Yourenvironmentismalleable.Yourhomeshouldcontinuallyshiftasareflectionofyourupgradinghabits.

Readexamplesofhowtoarchitectyourchoicestostabilizebuddinghabits:

*Ifyouwanttoeathealthier,stockyourfridgewithcut-up,ready-to-eatvegetables.Compostorgiveawaytheprocessedfood.

*Ifyouwanttostartjogginginthemorning,setoutyourrunningoutfitandshoesthenightbefore.

*Ifyouwanttostartdrinkingherbalteainsteadofcoffee,setoutyourteapotandteabagthenightbefore.Putyourcoffeeinthegarageifyoucan'tbeartopartwithit.

*Ifyouwanttostartmeditating,startbycreatingaspacetosit,andpracticesittingthereforjustamomentatatime.Refinethespacebeforeyoubeginthehabit.

*Ifyouwantmorespaceandtimeinyourlife,declutteryourhouseonceandforallwithMarieKondo'smethod.

Ifyourhomeenvironmentcreatesbarrierstoyournewhabit,youwillfail.Architectyourchoicestogaintraction.

WorkTowardAutomation

Atsomepointinyourbody-thrivejourney,youwillbecomeawarethatthehabitsyoulongedtoestablishhavebecomeautomated.Youdothemefficiently,withoutresistance,withoutdecidinginthemoment.

Makingtoomanydecisionscreatesdecisionfatigue.Thebeautyofhabitautomationisthatyouonlydecideonce.Youdecide,"Iwilleatdinnerby6p.m."Youdecideonyourtrigger.Nowtheworkisautomation.

Whengoodhabitsareautomated,youfreeuptremendousenergyforcreativity.Worktowardautomationandyousmooththeedgypathofhabitevolution.

PowerofthePosse

Ourpeerscanelevateorundermineus.Inthisprocessofuplev-elingyourhabits,youwanttochooseyourpeersupportwisely.Connectwithpeoplewhoareonthewavelengthyouwanttobeon.Forme,thattookconsciouslyputtingmyselfingroups(likeourBodyThriveGroups),hiringcoaches,andattendingtrainings.YoucanputtogetheralocalBodyThriveBookGroupandplungeintogether.

Ifatanytimeintheprocessofevolvingyourhabitsyoufeelstuckoroverwhelmed,chancesareyouneedthepoweroftheposse.Otherwise,you'llfeelfrustratedandoverwhelmedbythe"runninginplace"conversations.Whenyoutrytoevolveinisolationoragainstthemomentumofyourcurrentcompany,youmakeit10timesharder.

Iplacemyselfinspecificsituations—likecoachinggroupsandtrainingevents—whereI'mboundtomeetpeoplewhoinspireme.Webecomefastfriendsand

intentionallylookforwaystosupporteachother.IlikehowinvestorguruWarrenBuffettdescribesthisbasicteaching:"It'sbettertohangoutwithpeoplebetterthanyou.Pickoutassociateswhosebehaviorisbetterthanyoursandyou'lldriftinthatdirection."6Youmayfindyourgrowthpathismoreinsyncwithnewfriendsthanfolksyouhaveknownyourwholelife.

DiscoverYourKeystone

Forthosewhoaren'tmasonsorarchitectureaficionados,thekeystoneisthestoneinthetopofanarchway.Thekeystoneenablesthearchtobeartheweightoftheloadabove,whichmayincludetherooforanotherstory.Itistherockthatholdsthearchwaytogether.

Inthejourneyahead,youwanttozoneinonthehabitthatholdstogethertheuniverseofyou,atthelevelwhereyoucanbeartheloadoflife.Whatisthekeyhabitthatallowsyoutobeabetterversionofyourself?

I'llgiveyouanexample.Mykeystonehabitistoeatanearlier,lighterdinner.IfIeatanearlier,lighterdinner,Igettiredearlier.Igetagreatnight'ssleep,ergoIwakeupearlywithplentyoftimetomyself.Imeditateandworkoutbeforethedayofficiallybegins.Throughouttheday,becausemybodyisoxygenatedandmymindiscentered,Icravehealthyfood.

Anearlier,lighterdinneristhekeystonethatholdsmybodythriveroutinetogether.IfIblowthathabit,howIfeelthenextdayisarisky,uncertainmatter,akaacrapshoot.IfImakethishabitapriority,Icanupholdmountainsonaregularbasis.Asyoumovethroughthehabits,usethekeystonehabitworksheetatbodythrive.com/free.

WhatToDoEatyourlastmealofthedayby6or7p.m.,atleastthreehoursbeforebed.Fordinner,prefersoupsandsaladstosolidfoods,asmorewatercontentiseasiertodigest.Eatmoregreenandnonstarchyrootvegetablesandlessgrains,legumes,meat,ordairy.Afterdinner,closeyourkitchenanddon'tsnack.

WhyYouWantToDinnershouldbesupplemental—alittleextra—notthemainevent.Youwillwakeupfeelinglighterandenergizedthenextdaywhenyoukeepdinnersupplemental.You'llmakeyourbody'sjobeasier.You'llhavefewerachesandpainsasyouage,andyouwon'tgetfat,tired,andoverwhelmed.That'sabigpayoffforasmallmeal.

HowToStartEatarespectablelunch,whichmustincludeproteinandfat,evendessertifyouwantit.Windbackyourlastmealoftheday15minutesearlieruntilyou'reeatingby6p.m.Reverseengineeryourscheduletomakeithappen.Ifyoueatdessert,haveitimmediatelyfollowingdinner,thenbrushandfloss.Workslikeacharm.

Ididn'tcareabouttheweight.Mybodycancarryextraweightanditdidn'tseemlikeabigdeal.Myissuewasaboutmyintegrity.I'dwakeuptiredandgroggy.Now,Iwakeupclearandlightandbright.Mybodyishappier.ThatiswhyIeatanearlier,lighterdinner.

Gingerhadwantedtoeatanearlier,lighterdinner,butcouldn'tfigureouthowitcouldwork.Herkidsdidn'tgethomeuntil6:45p.m.,andthefamilydidn'teatdinneruntil7or7:30p.m.Shewasoperatingundertheoutdatedbeliefthatifshedidn'teatwithherfamilyattheeveningmeal,shewasaninadequatemother.

Thisbeliefmaysoundsillyorsanetoyou.Itdoesn'tmatter.WhatmattersisthatGinger'sbeliefcreatedablockadebetweenhowshefeltinherbodyandhowshewantedtofeelinherbody.

IaskedGingertoexperiment.Fromexperienceincoachingdetoxclients,I'vefoundthatinvitingpeopletorunexperimentswiththeirdietandhabitsleadstoaperspectiveofcuriosity.Whathelpsmethrive?That'sthequestion.

IaskedGingertotellmewhenshewouldliketoeatdinner,ifshedidn'thavefamilyobligations.Whatwouldsheeat?Afterfeelingintoherbodyandallowingherselfthefreedomtodreambigforherself,Gingerreplied:

Icomehomefromworkat5p.m.Iwoulddo2to15minutesofmeditationordeepbreathing,andthenprepareasimpledinnerformyself.

Onceweknewwhatshewanted,wecouldworkherfamilyobligationsaroundherneeds,insteadoftheotherwayaround.Wereversedtheorderinhereveningobligationstofitherlong-termgoals.

Gingerknewthischangewasabigdeal.Thefamilydinnerwasanoldpattern,instilledbyhermotherandgrandmother.Whenapatterncarriesancestralweightitfeelsmorelikeconcretethanmoldableclay.IinvitedGingertotalktoherfamilyaboutherneeds

andherdesiretoeatearlier,byherself,andtoenjoyacupofherbalteawhiletheyatelater.Webothknewthiswouldbeamonumentalshiftforherandherfamily.

Gingerdecidedtouseatimetrigger(cominghomefromwork)toinjecttheupdatedbehavior.Shecommittedtoinjectingconsciousbreathworkfor2to15minutesimmediatelywhenshegothome.Beingayogastudent,Gingerknewthatafewminutesofconsciousbreathworkwouldshiftherbrainchemistryfromreactivemodeintoproactivemode—fromstresstoease—evenifshestartedwithjusttwominutes.Acalmer,morecenteredexperiencewouldpavethewaytomakingbetterchoicesaroundwhenandwhattoeat.

Ginger'snewsequencewentlikethis:

Returnhomefromwork,setdownherbag,washherface,hands,andfeetandgodirectlytohercushion.

Playanaudioinstructionforbreathworkfromhersmartphone.

Mindclearandbodyrefreshed,prepareaquick,lovely,lightmealforherself.

Sitdownandeatinsilence,enjoyingthetimetoherself.

Feelingnourishedandrelaxed,finishpreparinganeveningmealforherfamily.

Sit,drinktea,andbewithherfamilyduringtheeveningmeal.

Gingerfoundthatshenolongermindedpoppingoutofherchairforfamilyrequestswhichtendtoariseduringtheeveningmeal,thoughthisusedtoaggravateherwhenshewastryingtonourishherselfatthesametime.Didherfamilymindthatshewassippingteawhentheywereeating?

No.Mykidsadapted.Sure,atfirstitwasweird,butweallgotusedtoitafteraweek.NowIknowtheconsequencesofmyhabitsoneveryaspectofmylife.HowIfeelnowisalltheimpetusIneedtomaintainmymomentumonthisnewpath.

Suchisthepoweroftheearlier,lighterdinner.Overtime,sheknewshemightswayherfamily'sscheduletowardanearlier,lighterdinner;however,beforeinvitingthemtochange,shetookthepowerofherownbodybackintoherownhands.Shechangedherbehaviorandchangedherresultsbychangingtheorderinhereveningroutine.Below,I'llunpackwhythishabitworkedwondersforGinger.

OrderMatters

Theorderofwhatyoudowheniscalledkrama.Kramaisthesequencethatallowsconsciousnessandenergytoflowforoptimalhealth.Anyeffectiveyogateacherhashad

weeksoftrainingonsequencingororderingposestoachieveadesiredresult—openingthebody'ssubtlechannelsintoflowandstrengtheningthosechannelsformorecapacity,vibrancy,andhigherconsciousness.

Anycomputercoderknowshowtosequencetherightsymbolstogetthedesiredresults.Whenyou'renotgettingtheresultsyou'reafterinyourlife,investigatewhatyou'redoingandinwhatorderyou'redoingit.Ifyouhavetherightinputs,butthewrongorder,youwon'tgetwhatyou'reafter.

Let'sapplythistofood.Ifyoueatnutrient-richfoodatthewrongtimeofday,yourbodycan'tdigestthenutrients.Thenightbeforeyouwanttohaveagreatdayinbody,mind,andspirit—eatanearlier,lighterdinner.

Theorderinwhichyoudothesamethingsdayinanddayoutdetermineswhoyoubecome.Ifyouregularlyeataheavierdinnerandtrytowakeearlytoexerciseordoyoga,yourpracticewon'tprogress.Yourbodywouldratherbeinertlikeacatafterfeastingonamouse.Hityourmatonanemptystomachorafterapintoffreshgreenjuiceandyourbodymaybeveryhappytotwist,bend,andgoupsidedown.

Orderiscrucial.Startwiththenightbeforethedayyouwanttofeellikeamillionbucks.Messwiththekramaofthenightbeforeandyouenterthelandofinefficiency.Whenyougettheorderwrong,it'slikerollingaboulderupamountain—moreenergyisexpendedandnothingmoreisgained.Somethingislost.

Akrama,orgoingagainsttherhythm,remindsmeofthefourthcircleofDante'sInferno.Menwhosquanderedmoney(orenergy)pushedbigbouldersaround,goingnowhereforever.Energyamassed,energyexpended,nothinggained.Whenyoueatheavyatnight,yougeneratemoreworkforyourbodyandyoumisuseyourbody'sresources.

Iknowthisfirsthand.ThefirsthalfofmylifeIateaheavier,laterdinner.IgrewupinsuburbanMassachusetts.Mydad,blesshim,commuted20milesthroughtraffictoCambridgefivedaysaweek.Whenhereturnedhome,usually10to11hoursafterhe'dleft,heenjoyedkickingoffhisshoesandhavingmysisterormepourhimastiffdrink.

Formysiblingsandme,thewaitwasexcruciating.Wewerestudentathletes.Wewouldwaituntilafter7p.m.fordinner,ourmostnutrient-densemeal.Bythistime,ourbloodsugarhadcrashedandwewereexhausted.Wehadpassedthestagewhereourbodiescoulddigestheavyfood.Ourdigestionwasshuttingdownforthenight,notgearingup.

Apatternsetinmotionstaysinmotion.Iinadvertentlykepttothislatedinnerpatterninmymid-20s,andthenspentafewyearsaligningmymealtimeswithwhatIwaslearninginAyurvedaandyoga.Latedinnersleadtostayinguplatertodigestandgettingalethargicmorningstart.Ifyourscheduleisinefficientforyourbody,you'llalwaysfeelbehind.You'llfeellikeyou'reperpetuallytryingtokeepup—thatthereisn'tenoughtimeinyourdayforwhatyouneedtodo.Let'sdiveintowhy.

AgniandAma

Ayurvedaisbrilliantinitsobsessionwiththepowerofdigestion—thefire,thebile,theenzymesthatconvertfoodintoenergyandbody.Thecapacitythatgovernsmetabolism,digestion,absorptionandassimilationisnamedagni.Turningfoodintoenergyandbodilytissueisagni'sjob.

Agnihasitsownkramawithinthe24-hourday,warmingupbymid-morning,blazingatmiddayandsettingwiththesun.Turningheavyfoodintoenergyandbodilytissueafterthesungoesdownisrecklesslytaxingforyourphysiology.Theouterecosystemandyourinnerecosystemrespondtothenaturallawof"likeincreaseslike."It'seasytoforgetthatthehumanphysiology,includingthedesignofthehumandigestivetract,evolvedovermillenniashapedbythenaturallawshereonEarth.

Youareadiurnalcreature,unlikeyourcatordog.Historically,homosapiensateduringtheday,whenwecouldsee.YoureyescanseemorevibrantcolorthanFluffy's,whoseeyesaredesignedforlow-lightandnightvision.Fluffydoesn'tcareifhecanseethemouseashebitesoffthehead.Youliketoseewhatyou'reeating.

Ourbilecycleisoptimizedtodigestthemostdensenutrientsbetween10a.m.and2p.m.,whensunlightmakesourworldappearinTechnicolor.Whenyoueatagoodmealaroundthistime,youhavetherestofthedaytodigestandusetheenergyfromyourfood.Ifyoueatmostofyournutrientsorcalorieslaterintheday,youmakeagni'sjobdifficultbyeatingatatimeofdaywhenyourdigestionisgoingtosleep.Thishabitbuildsupundigestedfoodinyourgut,whichmesseswithyoursystem.Forme,theconsequenceswereheadaches,snot-filledallergies,andaheavierbodyweight.

Thesectionsofyourgutshouldalternatebetweendynamicandrestful.Ifyourgutishealthyandinrhythm,youtrulydigestyourfood.Youfeelvibrantandsatiated.Yourdigestiveprocessissmoothandeasy.Nobloat,nogas,noconstipation,nosnotthenextday.

Thewordfor"undigested"isamainAyurveda.Itisthedirtinthegreaseofyourengine,thegumintheworks.Amaisthegunkyresidueleftoverfrompoorlydigestedfood.

Amaleadstoenergyinefficiency,whichleadstodisease.Whenyoueatasynchronously,orakrama,youdisrupttherhythmofyourdigestivetract.Iftheheavydinnerbecomesrepetitive,theamamovesfromthegutintothebloodandthejoints,renderingthebodylethargicandstiffinthemorning.

Thenextdayyoufeelthesludgeinyoursystem,thejunkinyourtrunk,andthepessimisminyourattitude.Thestressleadstoinflammation.Addthecompoundeffecttothispatternandyouendupwithchronicinflammation.Nofun.Ifthisisyou,knowyoucanchangeyourrealityandwakeupwithmoreease,energy,andflexibilityinaboutaweek'stime.

Thesolutionissimple.Lineupwhenyoueatwithyourhumanagnicycle.Agniisstrongestinthemiddleoftheday.Adjustyourscheduletoeatyourmostnutrient-loadedsustainingmealwhenthesunisbrightinthesky.

Weusedtoknowthis.Themiddaymeal,formerlyknownasdinner,wasshovedtolateinthedaywiththetransitionfromfarmtofactory.Therecentlunch/dinnercomboinventionisevidentlyepidemicallydangerousforourhealth.

Backintheday,supperwassoup."Sup"and"sip"bothmeantotakeliquidfood.Farmerswouldhaveapotofsouponthestoveallday,andintheearlyevening"sup"thesoupatsupper.Todaytheeveningmealisshowtimeasfarasthethreemealsgo.Inspectphotosofpeople50yearsagowiththeirlithe,strongbodies,andyoufindit'sworthadeeperinvestigationintoournewfangledeatingcyclesintheageoflunchandtheabsenceofsupper.

MakeSpacetoKeepPace

Yourstomachisdesignedtobecomefullandempty,likeagastank.But,unlikeagastank,yourstomachexpandsandcontracts.Ifyoudon'tactivelyengagethecontractionpartofthecyclewithdailyfastingbeforebreakfast,thenyou'reunintentionallycreatinganendlessexpansioncycle.JustchecktherecentstatisticsonhowAmericans'waistlinesareexpanding:

In2012,54.2percentofAmericanshadabdominalobesity(definedasanage-adjustedwaistcircumferenceofmorethan40inchesformenandmorethan34.6forwomen)comparedwith46.4percentin1999.7

Asaculture,we'restuffed.Morethanhalfofusarenotjustoverweight,we'reobese.

We'reexpandingandnotcontracting.We'renotallowingtherestphaseofthedigestivecycle.

It'sequivalenttorapidinhalesandshortexhales.Aslowcontractionpartofthebreathcyclecreatesrest,renewal,androomforthenextinhaletobereceived.Ifthepulsationistoofast,youhyperventilate.

Digestionworksthesameway.Thelongexhalepartofthecycleiswhenthestomachisempty.Allowyourbodyafastbetweendinnerandbreakfast.Thirteenhoursisyourgoal.Dinnerby6p.m.,bedby9:30,breakfastbetween7and8a.m.,luncharoundnoon.Nosnacking.Deeprestandinternalhealingrequiresspaceinyourbelly.

Areyoualeadbellyoralightbellybeforebed?Gooddigestionneedsgravity.8We'recenteredonanorth-southaxis.Lyingdown

withaheavystomachfeelshorriblebecauseyouareonthewrongaxis.Plus,yourbreathwon'tbeasdeepandeasyallnightlong.Withabloatedbelly,the

inhaleisshallow,whichtriggersthenervoussystemintoastressresponse.Shallowbreathingputsyourbodyinastresscycle.9Ifyougotobedonafullbellyyou'llwakeupwithlessoxygeninyourbloodandlesslife-forceenergy,whattheyogiscallprana,inyourcells.

WhatifEarlyIsImpossible?

AfteradecadeofclinicalworkasanAyurvedicpractitioner,I'veheardaplethoraoflegitimatereasonswhyit'snotpossibletoeatanearlier,lighterdinner.Mostofthemsoundreasonable,suchas:

*Abiglunchmakesmesleepy.

*Mykidsdon'tgethomefromsportsuntil7p.m.

*Ittakestimetomakeanicedinner,soweeatat8p.m.

*Itakeorteachayoga/fitnessclassafter7p.m.

*MyhusbandandIliketoeatafterworkingout—it'stheonlytimeofthedaywecanconnect.

*Addyourreasonhere_____________________:

Manyofuseatlater,heavierdinnersoutofsocialhabit.Wewereraisedtovaluetheeveningmealasthequintessentialfamilyhabit.Yet,asaculture,wenowhaveepidemicissueswithmood(anxiety/depression),inadequatesleep,andmorethanadequatebodyweight.

Ourculturalhabitsviolateourbodies'mostbasicneeds.Fromabiologicalperspective,thelater,heavierdinnerisanearly,slow,dramaticdeathsentence.HereiswhatouroldschoolB.C.E.Ayurvedictext,theCharakaSamhita,hastosayonthetopicofbalanced,orsama,agni.ThisisfromananalysisofthephysiologicalaspectsofagnifromtheInternationalQuarterlyJournalofResearchinAyurveda:

AbouttheimportanceofAgni,AcharyaCharakhasmentionedthatwhentheAgniofanindividualissama,thenthatpersonwouldbeabsolutelyhealthyandwouldleadalong,happy,healthylife.But,iftheAgniofapersonisvitiated,thewholemetabolisminhisbodywouldbedisturbed,resultinginillhealthanddisease.Hence,Agniissaidtobethebase(mool)oflife.10

Ifagniistherootofyourhealth,youmaywanttoadjustyourscheduletoeatdinneratlunchandsuponsouporsalad.

What'sforDinner?

Ifyou'vehadagoodlunch,soupand/orsaladisallyouneedforaneveningmeal.Soupsandsaladsarequicktoprepareandeasytodigestduetohighwaterandvegetablecontent.Insaladsandsoups,thedifferentfoodsorplantscombinebeforetheyenteryourbody,requiringlessenergyfordigestion.

Mostdinnersatmyhousetakelessthan20minutestoprepareandabout20minutestoeat.Icalldinner"thebiggestnon-event"inmyhousehold.Oursoupsandsaladsfocusonvegetablesfromouryardorregionalfarms.Asdinnerdoesn'ttakemuchenergytodigest,weareenergizedafterdinnertohavefunandburnafewcaloriesbeforebedtoboot.

Ratherthanpreparingandeatinganelaboratemealafterworkthatmygutcan'tdigestgracefully,I'dratherspendtimeplaying,takingcareofhouseholdtasks,orrelaxingwithmypeeps.Westrolltogether,ridebikesaroundthehood,orrallyforhouseworkoryardwork.Lightmovementafteraneveningmealfeelsgreat,aidsdigestion,andhelpsoursystemsdropintoeveningchill-outmode.

OurexceptiontothisruleisSundaydinner.AboutonceperweekIpreparean

elaboratemeal.Wedineandrelax,enjoyingeachother'scompany.Wecleanupandaredoneby5p.m.

Youwantdinnertobesimpletoprepareandsimpletodigest.Herearesomemenuitems:

*Misosoupandgreensaladwithfreshveggiesandgingermisodressing

*Frenchonionsoupwithlocalartisanbread

*Vegetarianchili

*Greeksalad

*Minestronesoup

*Greensaladwithpotatoesandgreenbeans

*Carrotcoconutcurrysoupandavocadoonricecakes

*Tostadaswithavocadoandsauerkraut(greatfortravel)

*Rawtomatosoup

*Spicylentilsoupwithcrèmefraîche

*SaladNiçoise

*Roastedsweetpotatoes,brusselssproutsandparmesan

*Asiancabbagesalad

*Arugulawithroastedbeetsandgoatcheese

*Kimchiandsweetandsoursoup

Soupand/orsalad—yougetthepicture.Ifyoudon'tliketocook,eatoutforlunch.Thatwayyou'llbesatisfiedwithasimple

greensaladorsoupfordinner.Learnhowtomakeafewsimplesoups,andyou'llbeallset.

Seetheworkbookatbodythrive.com/freeforsimplesouprecipes.

WeeklyMealPlanner

Whenchanginghabits,wehavetimesofhighandlowmotivation.Perhapsrightnowyou'reinspired.You'restoked.You'rehighlymotivated.Youwantresults,andyou'rereadyforaction.Takethatmotivationandmakeafoodplan.

Theweeklymealplannerisablankcharttoplanwhatyou'reeatingthisweek.Useyourweeklymealplannertosetyoursank-alpa,yourintentionwithfood.Planningpaves

thewayforalignedaction.Withanyhabitchange,getspecificandputitonatimelineorschedule.Schedulean

hourtogetorganizedwithyourfoodplan.Whenthathourarrives,starthere:

NineStepstoWeeklyMealPlanning

1.PrintfourcopiesofyourWeeklyMealPlanner.Putblanksinasnazzyfoldertostoreinyourkitchen,perhapswithyourrecipebooks.Storeusedmealplannersinyourfoldertoreuselater.

2.Checkyourcupboards,yourfridge,yourgarden,andanywhereelseyoustorefood.Noticewhatyoualreadyhave.

3.Takeoutafewrecipebooksthatseemtojumpoffyourshelf,oropenyourlaptoptoyourfavoritesearchengine.Googleyourdietpreferences,suchasAyurveda,paleo,raw,vegan,locavore,orwhateverdescribesthefoodsyouwanttomake.Createafolderjustforrecipesinyoursearchengine'sbookmarks.

4.Getoutyourcalendar.Yourdailyfoodprepneedstofitintoyourpreexistingdayoryouneedtoadjustyourcalendar.

5.FillinyourWeeklyMealPlannerforthisweek.Underwhelmyourself.Makeiteasytoprepare.Ifyoueatout,writeinwhatyouintendtoordertokeepinalignmentwiththebodyyouwant.Youcanevenverballyrehearseyourorder.

6.Updateyourcalendar.Scheduleinyourdailyfoodpreptimeswithspecificactions.Thenschedulewhenyou'llgroceryshoporharvest.

7.Writeyourgroceryshoppinglist.

8.PinyourMealPlannertoyourfridge.Ifyourfridgeiscluttered,declutterit.Makespacetokeeppace.

9.Checkitdaily.

Likeanynewhabit,it'samuchbiggerdealinthebeginning,andeffortlessonceautomated.

GetSpecific+Repetitive

Ifyou'rechangingwhenyouareeating,identifyatimetriggerandaspecifichabitchange.Gingerusedthe"5p.m.gethomefromwork"timetriggertostartanewhabitofmeditation.Thatwasenoughtosetanearlier,lighterdinnerinmotion.

Ifyou'rechangingwhatyoueat,usetheNineStepstoWeeklyMealPlanning.OnceGingerdialedinwhensheate,shewantedtodiversifywhatsheate.Desiringmoreseasonalandlocalfoods,shetookthetimetoplan,shop,andprep.

Don'tgetfancy.Ifyougetfancy,you'llfail.Pickonlyonetotwonewrecipesperweek.Eatslightvariationsonthesamethingforlunchanddinner.Thissavestime,money,anddigestiveenergy.Someofyoumaythinkitsoundsboringtohavethesamethingforlunchanddinner.Maybeitis,butthatmildrepetitionfreesuptherestofyourlifetobefarmoreexcitingthantimeinthekitchenortimewithindigestion.

Youcanbecomeamasterofstreamliningfoodprep.SeetheKitchenSadhanachapterforideas.

BabySteps

Didyouknowweloseweightwhenweeatfromsmallerplates?Inspectplatesizesfrom50yearsago,andyou'llfindtheyareone-thirdsmaller.Arecentstudyreplaced12-inchplateswith10-inchplates.Peopleate22percentfewercalories.Nowillpowerrequired.

Startwithwhereyouareandtakebabystepstowhereyouwanttobe.Ginger'stransformationoccurredwhenshetookwhatshewanted—tofeelbetterinthemorning—andbrokeitdownintosmall,doable,reasonableactions.Shestartedwithtwominutesofbreathworkuponwalkinginthedoorfromwork.

Identifystepsthatseemdoableandfail-proofwithallyouhavegoingoninyourliferightnow.Youdon'tneedtomoveyourmealtimeupanhourandahalf.Youdon'tneedtocanceldatenight.Youdon'tneedtoexclusivelyeatsoups,salads,sauerkrauts,adinfinitum.Thatwouldonlytriggeryourinnerrebelintorebellion.Youdon'tneedtosetstrictrulesorregulationsforyourbehavior.Creatingunnecessarytensionwillonlyundermineyourthrive.Forthoseofyouwhoarerebelsorrulebreakers,you'llonlybreakyourownrulesanyway.Forthosewhoaregoody-two-shoes,you'llonlydisappointyourselfwhenyoucan'tliveuptoyourrulesandtriggeryourpatternofpsychosomaticself-flagellation.

Startwithaspecificbehaviorchangethatseemseasybutwillbeeffectiveenoughtonoticeifit'sworkingovertime.Attheendofthischapteraretipsonwheretobegin.

Remember,we'remoreinterestedinsmallgainsthanaperfectpicture.Praiseyourprogress.Repeatyouranchorstatement.Noticethedifferenceandbecarriedbyyournascentmomentum.Undesirablehabitsfallawaynaturallylikedeadleavesoffautumntrees.Earlier,lighterdinnersarenotaboutbecomingantisocialordogmatic.They'reaboutslow,steadychangesthatsupportyourphysiology.Surprisingly,yoursocialschedulewilladjust.Andyouneverknow,thisjustmaybethekeystonehabitthatunlocksthedoortoyourbodythrive.

ReverseEngineerYourSuccess

Oftenthereistoobigagapbetweenhowyourlifeisnowandhowyouwantittobe.Thegapmayseemimpossibletoleap—sodon't.Simplybuildabridgebackwardfromwhereyouwanttobe.Ifotherpeopleareinvolved,you'llfindtheHowtoChangeYourHabitsinRelationshipschapteressentialtoyourprogress.Fornow,startwithonesmallchangeyoucanmakerightoffthebat,allbyyourself,toeateitheralittleearlieroralittlelighteratnight.Writethatchangedownrightnowandputitinyourcalendar,repetitively.Likethesayinggoes,whatgetsscheduledgetsdone.

Overtheyears,I'veworkedwithdozensofyogateacherswhotaughtintheevenings.AstheystudiedAyurvedawithme,theybegantoresentnightsawayfromhome.Thepatternwasdinnerafterclass—after9p.m.—whichpushedbackbedtime,makingwakingearlyformeditationandpersonalpracticenotfun.Theywantedtolivetheteachings,butchangingeveningtomorningclasseswasn'tanoptionintheshortterm.

Applyingtheonesmallchangeprinciple,Iinvitedtheteacherstotakealightdinnerbeforeclass.Manywerehavingasnackthenanyway.Addinghalfanavocadototheirsnackbeforeclassandacupofbroth,misosoup,orherbalteawithmilkafterclasswasoftenallittookforthemtomakeittobreakfastwithouttruehungeronteachingnights.Thewarmbeveragebeforebedengendersthefeelingofnourishmentwithoutweighingyoudown.Anotheroptionistoswitchfromthreemealsadaytotwo—around10a.m.and4p.m.

TroubleshootingNightJobs

Manypeopledon'thavethegorgeousluxuryofsleepingatnightandworkingduringtheday.Nurses,doctors,cops,securityguards,chefs,bartenders,servers,musicians—thelistgoeson.

Theproblemisthatworkingnightsovertimewreaksserioushavocontheuniverseofyou.Youneedtodialinhabitsthatsupportyourbodyinthesecontraryconditions.Ifyouwaittablesfournightsaweek,orworkthenightshiftatthehospitaltwonightsaweek,youneedtomakethemostofthenightsyouhaveathome.Youneedaverystrongimmunesystemtoworknightsconsistently.

Ononehand,you'removingagainstthemassivemomentumofcircadianrhythm;ontheotherhand,asaspeciesweareamazinglyresilient.Toworknightsandcultivateyourimmunesystem,youneedrhythmsthatnourishyourbody.Onyournightsoff,protectthoseeveningsasifyourlifeforcedependsonit,becauseitdoes.Createquieteveningsathomeandwinddownearly—evenifyou'reinyourtwentiesandwanttopartylikearockstar.Prioritizeyourbiggerpicture.Sure,partyonceeveryweekortwo.Theothernights,stayhome.Gotobedearly.Wakeupearlyandplugyourattentionintoyourlong-termvision.

Onnightsyouwork,eatasearlyasyoucanintheevening;thatwilltideyouoveruntilbedtime.Eatgoodwholefoodsandnourishingfatstostabilizeyourbloodsugar.Whenyougethomeintheweehours,haveacupofherbalteawithlicoricerootandfennelseeds.Rubsomelavenderorcedarwoodessentialoilonyourfeetandhitthesack.Don'teatlateatnightorbeforebed.Streamlineyourwind-downroutinetobequickandefficient(aspertheroutinesinthenextchapter).

Ifyou'reworkingnightsandneedingstimulantsforenergy,likecaffeineorrefinedsugars,you'rediggingintovisceraladulteration.Yourskinwillagequickly.You'llfeeluncentered,anditwillbecomemorechallengingtostepintoyourdreams.Doashortdetoxtodecreaseyourneedforstimulants.Yourbodyhasatoughenoughjobasitis,livinginaninversecycle.Getcleantodigadeep,authenticwellspringofenergy.

Ifyoualreadyhavepoorimmunityandpoorenergy,orfeelstuckinanoff-cycleinyourlife,starttoplanaheadforwhatyouwantyourdailyroutinestolooklikeinthefuture.SpendsometimeeachweekcultivatingaplanBorexitstrategytofityourbody's

desiredrestrhythm.Mymomusedthephrase"kitchenclosed"tosignifywhenwewerenotallowedto

grazethroughthefridgeorcupboards.Weaterealmeals.Aftermeals,thekitchenwasclosed.Mystudentsembedthismantratotrainthemselvestostopeatingafterdinner.Thehandfulofroastedgrapesorpieceofchocolateputsdigestionintoovertime.Liketheexamplewiththebreath,you'renotallowingtheexhalebeforethenextinhale.

Ifyoueatdessert,makeitalightrewardforcleaningup,thencloseyourkitchen.Ifyoulivewithothers,closethekitchentoyourselfbybrushingandflossingimmediatelyafteryourlastmealoftheday.

AreYouStuffedorContent?

Asyouworkandreworkthishabit,usethisassessmenttoseeifyouneedtotakethishabitseriously:

*Youfeelgreatwithyourweight.

*Youwakeupfeelinglightandenergized.

*Afterdinneryouactonthedesiretomove,totakeawalk,todohouseholdtasks,toplayoutside.

*Afterdinneryoudon'tfeelstuffed,youfeelcontent.

*Youfeelanaturalfatigue,butnotexhaustion,attheendoftheday.

*Whenyougotobed,yourbellyfeelsemptyandlight,butyou'renothungry.

Thesesignsindicateyourdinnerislightandearlyenough.Onceyouhavetheseearlier,lighterdinnersinmotion,you'vesetthestageforthenexttwohabits.Yougetthreehabitsdialedinfortheeffortofone.

TipsforEatinganEarlier,LighterDinner

*"Sup"yoursouporsalad—keepitaone-potmeal.

*Useabowlor10-inchplate.

*UseyourWeeklyMealPlanner.

*Getorganizedwithyourgroceryshopping.

*Berepetitivewithlunchanddinnerifyoudon'thavemuchtimetomakefood.

*Eatyourlocalandseasonalcropsinabundance.

*Prepyourdinnerwhenyouprepyourbreakfast.

*Bakerootvegetablesinthemorningandreheatthemintheevening.

*Useaslowcooker.

*Planahead.

*Trytwominutesofslow,deepbreathingbeforewalkingintothekitchen.

WhattoDoEnhanceyourbedtimeroutinewithnourishinghabitsthatwindyoudown.Landyourselfinbedwithlightsoutby10p.m.Ifyouhavefatigue,dis-easeorimmuneissuesandyournervesneedmorejuice,aimfora9p.m.bedtime.Windyourbedtimeroutinebackby15minutesperweek,oranhourpermonth,untilyougetthere.Evennightowlsthrivewhentheybecomemorningdoves.

WhyYouWantToYouwanttostartmostofyourtomorrowsonafulltankofgas,energetically.Ifyougotobedafter10p.m.,youarespendingtomorrow'sfueltoday—meaningyou'rerunningadeficit.Bygoingtobedearlier,youcanriseearlierandwitnessthegloryofdawn,bright-eyedandbushy-tailed.WouldyouratherplayyourAgameorjusttrytokeepup?

HowtoStartReverseengineerabedtime15minutesearlierinyourscheduleuntilyouendupconsistentlywell-rested.Useyourphonetimertoalertyouwhentokickstartintomotionyour"unplug,unwind,andinto-the-sack"routine.Yourrewardfortheendofadaywelllivedisaneffectivefeel-goodwind-downroutineandwell-deservedrest.Whenyouhitthesack,relaxyourbodyandfeelthesensationsofphysicalandmentalfatigueoragitation.Release.Unfurl.Welcomerestorationandrest.

Ourgrandmotherswereraisedonthisbasicbodywisdom:"Earlytobed,earlytorisemakesamanhealthy,wealthy,andwise."And,chancesare,ifyouarestatisticallyaverage,youmayactlikeyou'reexempt.

Whatisthepriceofnotheedingourbody'sfundamentalrestorationcycle?Asaculture,wehavenoideahowtiredwereallyare.Ourfatigueisingrainedintothe

fabricofourphysiology,anditslowlywreakshavoconourimmunesystem.Yourimmunesystem'sjobistokeeptheuniverseofyoutogether,integrated,grounded,andstrong.Whenyougethonestwithyourculturaloverstimulationandoverwhelm,whichleadstoyourpersonalfatigue,younoticejusthowdeepyou'vefallenintotheinadequatesleeppitofdespair.Moreoftenthannot,you'reinoveryourhead.

Inourmoderntimes,wehavethecoolesthigh-techconnectiondevices,butourbody'sconnectiondevice—ourprotectionorimmunesystem—isshredded.Autoimmunediseasesareincreasingandmorearebeingidentified.Ibetyouknowfivepeoplewithoneofthefollowingdiseasesofbrokendownimmunefunction:

*Rheumatoidarthritis(ra)

*Hashimoto'sthyroiditis

*Type1diabetes

*Multiplesclerosis(ms)

*Graves'disease

*Lupus

*Fibromyalgia

*Psoriasis

*Inflammatoryboweldisease(ibs)

Theautoimmunelistnowincludesover80diseases.Notgood.Plus,30%ofAmericanadultsand40%ofAmericanchildrensufferfromallergies,whichisalessseveremanifestationofanaberrantimmuneresponse.Whenwetalkabouttheimmunesystem,wearealsotalkingaboutbodyintegrity.Integrityisthestateofbeingwholeandundivided.Whenyouhaveimmuneintegrity,youarestrongwithinyourselfagainstdisease.Youareyourownunitedfront.Whenyou'rerepeatedlytired,yourinnertroopsloseconnectionandidentity,andfallapart.

Mostkidsandteensaretired.Mostadultsareexhausted.TheU.S.CentersforDiseaseControl(cdc)reportsthatinsufficientsleepisapublichealthepidemic.Epidemic—meaningawidespreadoccurrenceofadiseaseinacommunity.Overall,sleepdurationappearstohavedecreasedby1.5-2hourspernight,around25%,duringthesecondhalfofthe20thcentury.Asaculture,we'reoutofsyncwithenergyintegrity,whichdisruptsourimmunefunction.

Yoursleepcycleissynchronizedbytheday/nightorlight/darkrhythmsoutsideyourbody.Whenyoualigntocircadianrhythm,healthensues.Whenyoudevelopabnormalcircadianrhythms,youriskobesity,diabetes,depression,bipolardisorder,andseasonalaffectivedisorder,tonameafewprovenproblems.Whenyoudon'tgetenoughsleep,youarealsomorelikelytobecomeahostforcancer.Whenyou'replayingwithelectricityafter10p.m.,you'replayingwithfire.

Deep,consistentsleepafterduskuntilbeforethedawnisthenectarofyourimmunefunction.Ifyouburnthemidnightoilconsistently,youburnyourselfout.ThewayAyurvedaexplainsitisthatthedominantenergybetween10p.m.and2a.m.isreignedoverbythesubtlemetabolicenergyofPitta.Before10p.m.istheslowanabolicreplenishingenergyofkapha.Whenyoufallasleepbefore10,yougetreplenished.

Thismellow,reflectiveenergyofearlyeveningbuildsandrenews.Ifyou'reattunedtothekaphanatureofthistimeofday,you'llnoticethatthevibeissweet,theconversationeasyandfluid.You'llbeinthereflectiveaspectofthecycleofconsciousness,reviewingyourdayandyourlife.Attunementbecomesatonement.Theatmospherebecomesmoredense,oureyelidsgetheavy.Ifyouareinsync,youknowit'stimeforbed.

Whenyoustayupafter10,youaggravateyourinnerhousekeepingsystems,whichneedgoodsleeptofunction.Ifyou'reanightowl,youmakeitharderforyourbodytocleanhouse.Overtime,thisoverwhelmsyourimmunesystem.InAyurveda,wecallworndownimmunefunctionlowojas.

NightOwls:BewareoftheEvilSecondWind

Asthedaycomestoaclose,youmaybeaccustomedtooverridingyourbody'squieteningmessages.Ifyouwereraisedinahouseholdofnightowlswhodisregardedthecircadianwind-down—thatslow,drowsy,cosmic,anabolic,Kaphashiftinenergy—youmaynotknowitexists.

Yet,ifyou'veevergonecamping,youcantapintothisfeeling.Whenthesungoesdown,yougetdrowsyandgotobedearlier.Haveyounoticedthatwithoutelectricityyoucanfeelyoursleepiness?

Manyparentsofyoungerchildrentapintothefeelingwhentheydimthelightstoreadbedtimestories.Inwindingtheirkidsdown,theyfeeltheirownfatigue.Nowcomparethistowhenyoufireupthetubeortabletafterdinner.Evernoticethatyoufelttiredwhenyoustartedyourscreentime,butbeforeyouknowit,yougetasecondwind?

Thatistheevilsecondwind.Ifyou'dgonetobedearly,you'dhavebeenasleepforit.Thisrisingenergyissupposedtocleanyourinnerbody-housewhileyoudream-travelthewavesoftheethe-ricrealm.Butifyoupress"nextepisode"onyourremoteoropenthenextemail,yourmindandspirittakeinyetmoreinformationinsteadofprocessingthedayyoujustlived.Thisistheequivalentofhelpingyourselftosecondswhenyouarealreadyfull.Mentaldigestionandreflectionarekeytobuildingojas.

Ifyouengagethesecondwind,youborrowagainstyourtomorrowandincuradeficit.Thedeficitblowsthroughyourdeepenergystores,thenmovesthroughyourimmune

system.Youneedtooptimizeyourbiorhythmsthroughlisteningandhonoringyourbody'ssubtlemessages.Payparticularattentiontothewayyourbodycommunicatesend-of-the-dayfatigue.Duringkaphatime,youshouldfeeltheimpulsetoletgoandunwind.Ifyoudon'tunwind,you'llbekeyedupwhenyougotobedandyoursleepwillbeinfluencedbythatenergy.Likeincreaseslike.

Instead,feelthedownwardpullofgravity.Whenyousurrendertonature'sbodyclock,whichoperatesyourorgansandsystems,betterhealth,trueenergy,andimmuneintegritycomebackintoreach.

Researchshowsthatwhenyougotobedlateanddon'tgetenoughsleep,youtrainyourbodytoproducecortisolaround8p.m.Thisstimulatinghormonepreventsyoufromwindingdown.Youwindupinanegativefeedbackloopthatleadstomassiveendocrinedisruption."Elevationsofeveningcortisollevelsinchronicsleeplossarelikelytopromotethedevelopmentofinsulinresistance,ariskfactorforobesityanddiabetes."11Furthermore,sleeplossincreasesappetitethatgoesbeyondwhatyouneedfromthecaloriesburnedfromstayingup.Itcomesdowntothis:youneedtowinddownaround8p.m.toexperiencedeepsleepanddeepfatburning,andtoresetyourendocrinesystemintobalance.Andwhenyoudon'ttothis,overtimeyoumesswithyourendocrinesystem,whichincludesthestresshormonecortisol,yourthyroid-stimulatinghormone(TSH),yourgrowthhormone(GH).

Duringthesecondhalfofthe20thcentury,theincidenceofobesityhasnearlydoubled,andthistrendisamirrorimageofthedecreaseinself-reportedsleepduration.Thediscoveryofaprofoundalterationintheneuroendocrinecontrolofappetiteinconditionsofsleeplossisconsistentwiththeconclusionsofseveralepidemiologicstudiesthatrevealedanegativeassociationbetweenself-reportedsleepdurationandbodymassindex.Takentogether,thecurrentevidencesuggestsapossibleroleforchronicsleeplossinthecurrentepidemicofobesity.12

Ifyou'reaveragingsixtosevenhoursofsleep,it'sjustflatoutdangerous.AccordingtothoseCDCreports,short-changingoursleepoverthelongrunleadstoeverydisease,imbalance,andaccidentimaginable.13Compoundasleepdeficitnightafternightandyou'reinforcostly,undesiredlong-termproblems.

UnderstandingOjas+ImmuneIntegrity

Ojasisakintothegelofourimmunesystem.It'soursubtlerefinedenergy.Ojasisanendproductofexcellentdigestionandsuperiortissueformation.Assuch,thequalityofourojasreflectsourconsciousnessandourchoices.Ojascreatesandprotectsthefunctionalcommunicationbetweenallthecellsandsystemsinourbodies.Integrityindicatescoherence,sharedidentity,andunification,aswellasstability,sturdiness,anddurability.Cellsperformmanyduties,includingbringinginthegroceries,takingoutthetrash,andtalkingtotheneighbors,plusdoingtheirspecificjobfortheirparticularbodilysystem.Themoreyourcellsareworkingasanintelligent,unifiedwhole,themoreyouexperienceexcellenthealthandstrongimmunity.

Whilerepetitivelyviolatinganyofthe10habitscandestroyojas,thefastestwayistostayuplate.Ifyourhabitistoburnthecandleatbothendsemptyingyourinboxorwatchingyourfavoritedramaorteam,youwillslowlydestroyyourojas.

Herearecommonlifestylefactorsthatdisintegrateojas:

*Beingsleep-deficient

*"Pushingthrough"fatigueinsteadoftakingrest

*Over-schedulingandoverwhelm

*Usingcaffeine,sugar,orchocolate(includingdessert)togetafirst,second,orthirdwind

*Habituallyworryingandstressingout

*Eatinghaphazardlyinsteadofonaregularschedule

*Perpetuatingunhealthyrelationships

*Lackingself-confidenceandindulginginnegativeself-talk

*Stagnationofbodilyfluidsfromnotenoughdailymovement

*Shallowbreathing

*(Insertyourcurrentdepletionpatternhere.)

Onceyou'reawareofthesefactors,youcannoticewhatyou'reperpetuating.Thenyoucaninjectabetterhabitsequencetoputanendtotheself-destruction.

KaizenYourBedtimetoBuildOjas

Thefastestwaytobuildojasistodialinapeaceful,relaxingeveningroutine.Ifyouateanearlier,lighterdinner,youaresailingsteady.Ifyouatealate,heavydinner,youmissedtheboat.

Withasimpler,earlydinner,youhavetimetobeactivebeforebed.You'llsettleyourdigestion,burnafewcalories,andenjoybeinginyourbody.Myfamilylikestotakeastroll,tendtothegardenorhouse,orjumponthetrampoline.Ifyoufeelstuckinyourlife,ifyoufeelliketimeisnotyourown,youneedtoapplyakaizenapproachtolivinginsyncwithyourbiorhythms.

Whatsmallhabitswillhelpyouhavetheeveningsyouwant?Whatwillhelpyougettherestyourbodyneeds?Takeamomentandreviewyourtypicaleveningroutine—theoneyoudefaulttowhenyoudon'tbreakyourownpattern.Thatone.

Whatisworkingforyou?WhatdoyouLOVEaboutit?Whereisthereroomforimprovement?Rememberthemostbasicruleofhabitevolution—takeasmallbiteandchewwell.Swallow.Repeat.

Hereisasmallbiteforaneveningoutofsync:rightafteryou"closethekitchen,"restonthecouchfortwominutesandrelaxintodeeper,consciousbreathing.

Exhaletheexhaustionoftheday.Inhalerefreshment.Dropintoyourbody.Ifyou'dratherliedownandcloseyoureyesforafewminutes,dothat.Ifyouhavefatigue,feelanddropintoitinsteadofpullingaway.Connectwithyourbody.Aftertwominutes,visualizetherestofyoureveningbasedonwhatyourbodywantsandneeds.Thistwo-minutecheck-inpracticerestructuresyoureveningwitheaseandflow.Maybeyourbodywantsawalk,orabath,ahug,orjustsleep.Seewhatyouwantinyourinnereyeandyouplanttheseedsoffuturebehavior.

Ifwindingbackyourbedtimeisdifficulttodoevenin15-minuteincrements,insertthisbodycheck-inhabitbeforeorafterdinner.Pickaconsciouschoice-point,suchasafterthedinnerdishesaredoneandyoucloseyourkitchen.Youcoulduse"kitchen

closed"asyour"precedingaction"trigger.Then,insertyournewhabit.

ReverseEngineerDeepSleep

Theearly-to-bedhabitdoesn'tstartandendwithbedtime.Youshouldprepareyourselfforbetterqualityrest,deepenergybuilding,aneasefulstateofmind.Bytheendoftheday,youhaveaccumulatedexperiences,emotions,thoughts,andideas.Giveyourselfsometimetoturnyourattentioninward,toprocess,andtowipetheslatecleanbeforeyourest.Combinethiswithanearlier,lighterdinnerandnotsnackingbetweenmeals,andyou'llexperiencethedifferencebetweenwakingupat2a.m.withnewprojectideasandconcernsversussleepingpeacefullythroughthenighttowakerefreshedandenergized.

Basically,youwanttogotobedwithaclearhead.Thereareafewthingsyoumaydotowinddown:

*Eatanearlier,lighterdinner.

*Beactive,notsedentary,afterdinner.

*Rubessentialoilsonyourfeet.

*Batheorshower.

*Meditatefor5to30minutes.

*Ahbreaths.

*Readabookinsteadofwatchingascreen.

*Doarestorativeyogaposeortwo.

*Journalaboutwhatyouaccomplishedorwhatyou'velearnedoraregratefulfortoday,orwhatyouneedtodotorectifyanyrelationshipsorsituationsinyourlife.

*Whenyouliedownatnight,mentallyrehearseyournextdaywiththehabitsyouwanttostrengthen.

Ifyourmindisamusclethatyoucanstrengthen,yoursubconsciousmindislikeamalleable,swampyunderworldthatmanipulatesyourthoughts,emotions,andhabits.Usethistoyouradvantageoryoumaygetsuckedunderbyamonster.Seeinyourmind'seyethepathyouwantyoursubconscioustotakethenextday.Mentallyrehearsewhenandhowyou'llrise,startyourday,whatyou'lleatanddrink,whatyou'llworkon,whenandhowyouwillexerciseandrelax.Thistakeslessthanaminuteandembedsbetterneuralpathways.Whenyouarefallingasleepandwhenyoufirstwakeup,yourmindisthemostmalleable—andsoareyourhabitpatterns.Thistipalignsyourlifeandneatensupthemurkyunderworldintheeasiest,mosteffortlessway.

EnhanceYourSleepHabitsandHabitat

Ifyou'realightsleeperoryouwakeduringthenight,troubleshootwhatishappening.Ifyouarechronicallystressed,youneedtotrainyournervoussystemtowinddown.Ifit'senvironmental,youcanfixthat.

Yourbedroomisforsleeping.Istheretoomuchlightorsound?Areyoudisturbedbyanotherperson?Ifyouwantyoursleeptobeserene,yoursleephabitatshouldbeserene.Likeincreaseslike.Serenityincreasesserenity.Keepaclutter-free,stimulation-freeroomforsleep.Eachmorning,pickupyourroomsoitfeelslikeasleepsanctuary.Ifyou'rehavingtroublesleeping,don'treadinbed.Trainyourselftojustsleepinbed.

Iuseablack-outsleepmask,sinceI'mridiculouslysensitivetolight.Ifyou'resensitivetosound,trysquirtingalittlesesameoilononesideofasmallcottonballandinsertingitintoyourear,oilysidefirst.Thiswillbringyourawarenessinwardwhilecalmingyoursensitivityanddeadeningsound.

Furthermore,youwanttosleepinalignment.Justasattheendofayogapracticeyoulieinsavasana,orcorpsepose,toabsorbyourpractice,startyoursleepsojournbylyingflatonyourback,withoutapillow,andsimplyabsorbyourday.Plantthementalpathwaysinyoursubconsciousfortomorrow.Letthefatigueinyourbodyandmindsetin.Then,ifyouwanttochangepositions,dosomindfully.Lyingonyoursideorbackisbest.Ifyouareasidesleeper,putapillowbetweenyourkneestoalignyourspineandhips.Stackyourankles.Useyourpillowtokeepyourspinethroughyourskullinaline.Ifyoulieonyourback,slowlyweanyourselffromyourpillowtoavoidpushingyourneckforwardofyourspine.Takeasmall-stepapproachtochangingyoursleeppositionsothatyoudon'tinterruptyoursleep.

Ifyou'repronetoinsomniaorinterruptedsleep,employastrategy.IfIwakeupinthemiddleofthenight,I'llbreathedeeplyforamomentandthenmeditatelyingonmyback.Asimplestrategy,likecountingbreathsandrestartingatzerowhenyourmindwanders,isaneffectivewaytosteerclearoffeedingthefireofmentalstimulation.Ifyouchantamantra,repeatitsilently.Allowyourawarenesstotakerefugeinacalmingpracticeandyou'llgetsomeofthebenefitsofsleep.Ifinsomniaisarepeatedpattern,weanyourselffromregularuseofalcoholandcaffeine.Switchtodecafandmineralwater.Ormakeateawithhotwaterorgoldenmilk(nutmilkisfine),whichismilkboiledwithturmericandotherspicessuchasgingertohelpyoudigestthemilk,andnutmegtocalmyournervesbeforeyousleep.Addhoneyasdesired.

TuningInwiththe"Ah"Breath

Asamomwitharobustcareer,I'mnotimmunetotheimpulsetosqueezemoreoutofeveryday.Yet,atthispointinthegame,Irarelygetpulledintothealluretogetmoredone.Thetrickistobuildinthetriggersandhabitssothatyoudon'tstrayfardownthepathofunintentionalself-destruction.

Whenmydaughterwasababy,westartedthissimpleeveningroutine.Iwouldprepareherforbedinthetypicalwayofmothersandbabies—bath,oilmassage,andPJs.Wewouldturnthelightslow,readafewstories,snuggleinbed,anddo"Ah"breaths.

Ifirstlearnedthepowerofthe"Ah"breathfromthelovelymeditationguruSally

Kempton."Ah"isthemostbasicsound,thesoundofthecosmos—emergingfromthesourceandtakingusbacktooursource.14Itisthebeginningofthethree-partsoundcycleofthecosmicAumandthesoundofthedivineinanylanguage.It'sourvocalizationofthebig,wide,openoftimeandspace.Tryitandnoticewhathappenstoyourmouth.Saythenameofyourfavor-itedivinityandseeifyoucanfindthelong"aahhh"soundintheirname.Tryit.Hereareafew:God,Buddha,Gaia,Allah,Yahweh,Inanna,Shiva,Shakti,Ram,Jehovah,Atman,Abba.

IndyandIlieinbedtogether,"Let'smakethesoundAhaswebreatheout.Now,letabigbreathcomein.Seeyourbellyrising?Nowlet'smakeabigsoundfromourbigbelly—Aaahhhh."Andsoitgoesfor10slow,symphonicbreaths.

MychildandIhavekeptupthisroutine.Sheisnormallyaveryactiveandsocialkidandwhenshefirstgetsintobed,she'sstillverykeyed-up.Ourwind-downritualincludes"aahhh-ing."Becauseshehasbeentrainedwithabhyasaalmosteverynightofherlife,shesurrendersintothepattern.Withoutfail,afterherthirdorfourth"aahhh,"sheyawns.Withinamoment,sherubshereyes,ortouchesherface,orbringsherspecialbrownblankeyaroundherneckandgetssuckedintothebeautifulabyssofpeacefulsleep.

Whatdoesthishavetodowithyouhonoringyourbody'sfatiguesignalsattheendoftheday?Well,backintheearlydaysofournightly"Ah"breath,InoticedthatI,too,woulddropintothedeepdrowsinesslikeaflygettingsuckedupavacuum.

Withthe"Ah"breath,myexhaledeepens.Ibreatheouttheday'stensionsandmicrostresses.IfI'mtired,Igetintouchwithhonestfatigue.Whenyouarenotresisting,fatigueisdelish.Ibreathemynervesintoarelaxationresponse.

ThenImentallyrehearseanourishingeveningagenda.Somenights,Igotobedatthesametimeasmyseven-year-old.Othernights,Irelax,reflect,andrenewwithan

enjoyablebedtimeroutine.

AnAromaticLoveAffair

Ilovetousetherapeutic-gradeessentialoilsinmyearly-to-bedroutine.Theclean,potentplantaromasshiftmymindbyalteringmyemotionsandenhancingmybiochemistry.IrubcoconutoilscentedwithlavenderessentialoilonmyfeetandthebackofmyneckwhenIwantsomethinglightandairy.IusecedarwoodwhenmymindislightandairyandIwanttoweighitdownforsleep.

WhileI'matit,Imayrubclarysageovermyovaries,eucalyptusovermylungs,or,ifIhavesorebuttmusclesfromchallengingworkouts,I'lluseawintergreen/peppermintblend.Idilutetheessentialoilswithabaseoillikecoconut,sesame,orsheabutter.

Moreimportantthanthedetailsistheconcept—Ihaveanaromaticloveaffairwithmybodyandmysensesbeforebed.Theessentialoilsinducethetabrainwavestatesanddeeprelaxation,15settingthetonefordeeprebuildingandrepairovernight.

Essentialoilsworkforme.This,orotherconscious,body-loving,self-careroutines,willworkforyou.Theimportantpracticeistheinvestigation.Whateveningritualgivesyouthedeepestrestatthisphaseinyourlife?Abath?Awalk?Restorativeyoga?Meditation?Quietcontemplation?Journaling?Spiritualreading?Whathelpsyoureflectandclearoutthedaytopreparefordeep,restfulsleep?

Tofollowthrough,seeyourfutureactivitiesinyourmind'seye.Visuallywalkyourselfthroughabetterbedtimeroutine.Youarebuildingadeepreservoirofenergyinyourself.Yourimmunesystemwillbecomemoreunified,strong,andstable.You'llbelesspronetostress,accidents,relationshipdrama,andmindlessdecisions.

Bebrutallyhonestwithyourselfbecausebrutalhonesty—orsubtletransparency—ishowconsciousnessworks.Iftheuniverseofyouisworkinggreat,you'llhaveinsights

intohowtomakeitworkevenbetter.Ifit'snotworking,youwillknowwhy.Followthesehabitsuntilyouknowwhatworksforhowyouwanttofeel.

Rules,RigidityandFlexibility

Doyouneedtogotobedby10p.m.everynight?Thisdependsonyourhealth,yourage,yourgoals,yourdesires.Atcertainphasesinyourlife,thatguidelinemayserveyou.Atotherphasesinyourlife,itmaybeimpossible.Insteadofsettingyourselfupforfailure,seeyourdailyhabitsinalargercontext.Anddon'tgethunguponmakingrulesorpromisesthatyoucan'tkeep.

I,likemost,don'tdowellwithrigidrules.Ifthereisarule,Ibreakitjusttochallengeauthority.Butovertime,Ihavelearnedit'swisertoconformtonature'srules,atleastmostofthetime.Nature'srulesareever-presentanduniversal.Youcan'tbeseparatedfromthatoutofwhichyouarose.Yet,youcanchoosetomakelifebetterorworseforyourself.Weareallfreetochooseexhaustionandoverwhelm,againandagain.

Takeamomentandreflect—whatisthemiddleroadforyourightnow?Whatisamoderatebedtime?Andhowoftencanyoubreakyourmoderateruletoliveonthewildsideandstillbeontrackforyourbodythrivegoals?OscarWildenaileditwith,"Everythinginmoderationincludingmoderation."Formyojas-building,early-to-bedroutine,moderationformerequiresthatIturnmyswitchoffbetween9and10p.m.aboutsixnightsaweek.

I'vebeendialingmybedtimebackslowlyovertheyears.Sometimes,particularlywhenI'mhittingadeadlineorabigswellhitstheshore,Idialbedtimebackto8:30p.m.andrisingto4:30a.m.Seriously.Themoredynamicandcompellingyouwantyourlifetobecome,thesimpleryourroutinesshouldbe.WhenI'mleadingaretreatorI'matabigfamilygathering,I'llstayuplatertoconnectforafewdays.Thenimmediatelyafter,I'lldialbackintostrictroutinesthatmeetmybody'sneedsandlong-termgoals.

EarlytoBedIdentityEvolution

Ifyou'reanightowl,youmayconvinceyourselfthatthisisjusthowyouare—youcan'tchange,andyoudon'twanttochange.Buthaveyouseentheresearch?Nightowlsexerciseless.16Nightowlsarenotablymoredangerousdrivers.17Nightowlsdrinkandsmokemore.18Otherstudiesshowthatnightowlsareatgreaterriskofdepressionandexperienceworsesleepandmoretirednessduringtheday—anexperienceresearcherslikenedtoachronicformofjetlag.19Chronicjetlag?No,thankyou.

Isyoursleeppatternresponsibleforamuffin-topofuglyfatstorageandinterruptedsleep?Weneedcortisoltohandleemergencies,butnotforreactingtoemailafter9p.m.Whencortisolisalignedtocircadianrhythm,itpeaksaround8:30a.m.,whenyou'regettingfiredupforaction.Bymidnight,whenyoushouldbedroppingintoadeepsleepcycle,cortisolhitsitslowpoint.Tobalancecortisolinyourcircadianrhythm,youneedtowindbedtimebackandinsertcalmingpractices.Messwithyourcortisolandriskacquiringamuffin-top—aswenowknowthatincreasedlevelsofcortisolleadtouglyfatdeposits,particularlyaroundthewaist.

Theproblemis,ifyou'relikemostnightowls,youprefertobeanightowlratherthan

abright-eyedandbushy-tailedmorningperson.Yourpersona,orahamkara,isidentifiedwithyournight-owlness,andthosemorningpeoplearedorkswhoaren'tintouchwiththemysteryofthenight.Igetit.

Whatkeepsmostnightowlsperpetuatingtheirpatternistheirself-identifywithbeingnightowls,consciouslyorsubconsciously.Theyseeitasawaytoairtheirindependence,adultness,creativity,orrebelliousnature.Saints,sages,andGoody-Two-Shoesturninearly—artistsandrebelsrevelintotheweehours.

Asecrettoshiftingyourhabitsistoupdateyouridentityinlinewiththenextphaseofwhatyouwantforyourself.Maybeyouneedtoupdateyourstoryofwhogoestobedearly.Successfulpeoplegotobedearly.Healthypeoplegotobedearly.Seeyourselfasasuccessful,healthyperson.Shiftyouridentitytolineupwithyourevolvinggoalsforyourself.Todothis,constructanupdatedidentityforyourself.

Togetclearonwhatneedstoshiftinyouridentitytoturbochargeyourbetterhabits,fillouttheIdentityEvolvingWorksheetinyourBodyThriveWorkbookatwww.bodythrive.com/free.

Onceyouareclearonyournewidentity,seekoutcomradeswhoalsogotobedearly.Letanearly-birdfriendortwoknowyourintentions.Askforencouragementandguidance.Strengthenwhoyouarebycultivatingatribeoflike-mindedaction-takerswhowillruboffonyou.

TipsforBuildingOjasBeforeBed(PickandChoose)

*Afterdinner,talkawalk.Enjoyrelaxed,connectedfamilytime.Playagameordohouseholdchoresthatareslow-movement-oriented,likelaundryorgardening.Scheduleprojectsforanothertime.Bedoneby8p.m.

*Setaget-ready-for-bedalertonyourphone.

*Keeplightsdimafterdinner.

*Eatdinnerbycandlelightonceaweek.

*Watchtheskychange.

*Ifyouhavetroublesleepingsoundly,stopusingcaffeineandalcohol.Switchtodecaf,virginspritzers,andtea.

*Windyourbedtimebackby15-minuteincrementsperweekuntilyou'regettingeighthoursofsleepanight.

*Setacurfewonsomeorallnightsforturningofflaptops,cellphones,televisions,tablets,andwhateverdevicegetsinventednext.

*Meditate,dobreathingpracticeorrestorativeyoga.

*Takeabathorsitinahottub(preferablyenzyme-treated).

*Usecalmingessentialoilslikelavenderandcedar-wood—dilutewithabaseoilofcoconut,sesame,orsunflower.

*Journalaboutyourdaybeforebed.

*Sitorlieinsavasanaforfiveminutesafteryourturnoutthelights.Letyourmindunwindandbrainactivitybecomequietbeforeyoufallasleep.Ifthisdoesn'twork,trytheyoganidraaudioincludedinyouronlineBodyThriveWorkbook.

*Aftertravelorhostingvisitors,getbacktoyourroutine.

WhattoDoTakethetwominutesbeforeyougetoutofbedtoappreciatethecomingday,seeyourlifeinabiggercontext,andmentallyrehearseyourbetterhabitsday.Uponrising,drinkenoughwatertoprovokecompleteelimination.

WhyYouWantToTrainyourperspectiveintothegreatercontextofyourlifeandyou'llexperiencemoreconnection,gratitude,opportunities,andthefreedomtodesignyourlife.Makeyourlifematter.

Beforebedanduponarising,theneuroplasticityofyourmindisgreatest.Setyourselfupforthedayyouwanttohavebymentallyimprintingyourchoicesandyourhabitsinlinewithwhoyouwanttobecomenextbeforethedaygetsaheadofyou.

Wasteinyourchannelswillclogyourwholedayanddragyoudown.Sufficienthydrationactivatesyourbowelstoempty,allowingyoutoenteryourdayfluid,lightandclear.You'llexperiencemoreenergy,clarityandflexibility.

HowtoStartWhenyoufirstawaken,expandyourperspectiveandrehearseyourdayahead.Startwithdrinkingacupofwater,betweenroomtemperatureandhot,assoonasyourise.Overtime,increasetoaquart,orenoughtostimulateabowelmovement.

FlushYourInnerToilet

Eachdayyouhaveachanceforafreshstart.Afreshstartmeansdeep-tissuehydrationandabigpoop.Around18inchesofeliminatedfecalmatterdumpedwithinanhourofrising,withoutcaffeineforprovocation,isthegoldstandard.Deephydrationisprerequisiteforhealthyelimination,whichisrequisiteforyourbodytothrive.

Onceyou'reupandat'em,siporguzzleaboutaquartofwater,betweenroomtemperatureandtea-waterhot.Thepurposeofthiswateristoflushyourinnertoilet.

Thinkofyourselfaspolar.Thenorthpoleisyourcrown—thetopofyourhead.Thesouthpoleisyourroot—atthebaseofyourspine.We'reorganizedbothphysicallyandsubtlyaroundthisnorth/southgravitationalaxis.Themainenergychannelofthesubtlebodyisthesushumnanadi,orthechannelthatconnectsconsciousnessthroughthesubtlenervoussystemonagravitationalnorth-southaxis.Whenthephysicalchannelisn'teliminatingwell,expectproblemsinthesubtlechannel,whichincludesyourinnerstate—yourmind,thoughtsandemotions—andinfluencesyourrelationships.

Themainchannelofthephysicalbodyiswhatwe'refocusingonhere—themahavahasrota,orthechannelthatconnectsmouthtoanus.Mahameansgreat.Vahaistocarryormove.Srotaischannel.Thischannelistheraja,orking,ofthephysicalchannels.Yourdutyasahumanbeingistoflushyourgreatchannelbeforeyoubringanynewexperiencesintoyourdayorindigestiblestoyourgut,otherthanwater.

IwasconstipateduntilIdialedinthishabitofdeephydrationandclockworkelimination.Forme,ifaquartofhotwaterdoesn'tpullthetrigger,Idrinkanotherpinttoflushmyinnertoilet.Seriously.Thistooksomegettingusedto,butIwentfromaconstipatedchicatoanauthoritativepoopingchampion.

Youwanttoemptythecontentsofboththedescendingcolonandyourtransversecolon(thesectionthatgoesacrossyourabdomen).Asquattingstoolsetsyourcoloninalignmenttorelease.Completeeliminationreleasesapanavayu,thedownwardflowingenergy,andgivesrisetoprana,theupwardflowingenergy.Uponreleasingapanavayu,youwillfeelaflushofpranaorlifeforcescintillationinyourcolon.

Atthispoint,ifyoupause,youcanfeeltheconnectionbetweenthephysicalandsubtlebodychannels.Youwillfeellikeachamp—therockstarthatyouare—fullofspace,fullofpotential;thedaywillspreadoutbeforeyou.

Youmaystarttoseeatthispointhowkrama,includingyourbowelhabits,eithersetsyouupforabigger,moreon-purposelifeorshootsyouinthefoot.Carrypoopintoyourdayandyourdaywillbesoiledfromtheinsideout.

OneofmymembersintheLivingAyurvedaCoursehadhadchronicconstipationsince

childhood.Forasfarbackasshecouldremember,Kumarihadn'tpoopedlikeachamp.Thepotwasherbattlefield.Foodseemedtogetstuckinhersystem,andonlyrabbitpelletsemergedfromtheotherend.Bloatedanduncomfortable,shewantedhelp.

AfterKumariheardmeteachmyhow-to-flush-your-inner-toiletmakeoverahandfuloftimes,shestarteduppingherwaterintakeinthemorningandimplementingthetroubleshootingsuggestionsbelow.Herprogresswasslow,butitwasprogress.

Whenyouuprootadeepimbalance,it'slikeuprootingatree.Putdownyourchainsawandtaketimetodigattherootstobringdownthetreeofimbalance.Aftersixmonths,Kumarireportsthatshenowpoopslikeachamp.Likeclockwork.ShejoinedmyPoopingChampionsWhoUsedtoBeConstipatedClub.

Tomotivateyoutomasterthishabit,herearesixbenefitsofhealthy,completeelimination:

1.Yourcolonabsorbsnutrientsbetter.

2.Yourmetabolismisstrongerandit'seasiertobalanceyourbodyweight.

3.Yourcellshydratefaster,whichhelpsinproductionofbloodandmusclecells.

4.Youhaveaworkingexitdoorforama.

5.Yourskinmayglowbecauseyouhavelesswasteincirculation.

6.Yourlymphaticcirculationimproves,whichimprovesyourimmunefunction.

TroubleshootYourPoop

Ifyou'refireduptopoop,butyourinnardsarestuckorunpredictableandloose,troubleshootit.Ifyou'realreadyeatinganearlier,lighterdinneranddrinkingyourmorningwater,youmayneedmorespecificsuggestions.Evaluateyourhabitsforanythingmissinginyourdailyroutine.

Doyou:

*Eataclean,whole-foodsdietwithlotsofnon-starchyvegetablesandleafygreens?

*Drinkwateralmostexclusively?Habitualcaffeineandalcoholintakewilldehydrateyourbowels.

*Eatamoreliquiddiet,withgreensmoothies,soups,andstewstokeepyourfeceshydrated?

*Spaceyourmealswithonlywaterinbetweentwoorthreemealsaday?

*Havefermentedfoodsinyourregulardiet?

Ifyou'vehadbowelissuesfordecades,theimbalancecanbeslowtouproot.AnAyurvedicteacheroncetoldmeforeveryyearyou'vehadanimbalance,itcantakeamonthtouproot.Toextrapolate,ifyou'vehadeliminationirregularityforadecade,itmaytakeclosetoayeartoshiftyourbowelsintoregularity.Cleansingorrejuvenatingyourcolonasneededthroughdetox,panchakarma(Ayurvediccleansing),enemas,colonics,herbalformulas,appropriatedietforyourconstitutionandtypeofdigestion,andyogacanalleviatethemoststubborncasesofbowelissues.

Herearesomebasicsuggestionsforconstipation:

*Useasquattingstool,likeaSquattyPotty.Unkinkyourcolonwhenyoupoop.

*Eatamoreliquiddietwithgreenjuices,smoothies,soupsandstews.Avoidcrackers,breads,andstarchyfoods,evenstarchyvegetableswhichrequirealotofwatertoeliminate.

*Ifyouhaven'tgonebythetimeyou'rehungry,makeafreshjuiceorsmoothiewithbeets,cucumbers,apples,celeryandparsley.

*Trystewedapplesfordessertorforbreakfast.

*Eatroasted,stewedorpickledbeetsregularly.

*Soakchiaseedsinamasonjarinyourfridgeandaddascooptoyourmorningcerealorsmoothie.

*Switchtodecaforweanentirelyfromcaffeine,whichweakensnaturalperistalsisovertime.

*Tryamagnesiumsupplement(likeCALM)beforebed.

*TakeDownwardFlowfromyogahealer.comforoccasionalconstipation.

*TakeColonRepairfromyogahealer.comforchronicconstipation.

*Taketriphalabyitselformixedwithcastoroil—veryeffectiveforstubbornconstipation.

Herearesomebasicsuggestionsforloosestools:

*Addjuicefromhalfalimetoyourmorningwater.

*Mixbilva,slipperyelm,licoricerootandtriphala.Takebeforebed.OrbuyElim2fromlifespa.com.

*Mix1/4cupofplainyogurtwiththesameamountofwaterand1/8tsp.ofnutmeg.Addapinchofsaltorsweetenerasdesired.Takeaftermeals.Orsprinklenutmegonmeals.

*Eatunderripebananas.

Noticewhatworksandsticktoitasyouaddmodalitiestoopti-mizeyourabsorptionandelimination.

BreakingthePearlNecklace

WhenIwaslearningpranayamawhileintheIyengaryogateachertrainingfortwoyears,ourteacherstressedthenecessityofdailypractice.Repetition,dailyovertime,islikestringingpearlsforanecklace.Skipaday,thechainisbroken,andyouneedtostartbuildingmomentumagain.

Travel,stress,andtransitionsofanysortaggravateconstipation.Knowingthis,bediligentaboutformingworld-classbowelhabitssoyoudon'tdroptheball.InthewordsofWilliamJames:

Neversufferanexceptiontooccurtillthenewhabitissecurelyrootedinyourlife.Eachlapseislikethelettingfallofaballofstringwhichoneiscarefullywindingup;asingleslipundoesmorethanagreatmanyturnswillwindagain.Continuityoftrainingisthegreatmeansofmakingthenervoussystemactinfalliblyright.20

Inthefirsthoursoftheday—thetimebeforethedawn—thereisauniqueopportunity.Theyogisnamedthispreciousgrace-filledperiodbrahmamuhurta.Inthe24-hourcycle,thisisthetimethatismostpeaceful,mosteaseful,andtheeasiestto

accessthesacred.It'sthegorgeous,quietearlyhours.Ifyouawakeandattune,yourneuralpathwaysarethemostmalleable.Historically,spiritually-orientedhumanshaveheededabasicdesiretoconnectwithourbeing-ness,ourselfbeyondtimeandspace,duringthistime.

TheancientAyurvedictext,AshtangaHridayam,states:"Thehealthypersonshouldgetupduringbrahmamuhurta,toprotecthislife."21Thisstatementcomesearlyinthetextforpriorityanddoesn'tmincewords.Whydoeswakingearlyprotectyourlife?

Theearliesthoursofyourdayofferauniqueopportunitytoalignyourlifethroughaligningyourmindset.Sleepthroughtheearlydawnandyourmindandbodywillbemoredense—yourspiritlesspluggedintoyourform.Kabirpoeticallyexpands:

Otravelergetup;itisdawn—itisnotrightthatyoucontinuesleeping.Onewhoawakes,hefinds,Onewhoisasleep,heloses.

GetupandopenyoureyesfromslumberandmeditateonyourMaster.

Brahmamuhurtaisahumble,wisetime.Massesstartthedayinprayer.Aglobaltribeofmeditatorsbowtheirheadsbeforeembarkingintopractice.Theybowtoreleaseheadtoheart,toreleaseseparatenessintounity."Yetnotmywill,butYours,bedone"(Luke22:42).

ThekeytotheStartYourDayRighthabitistoattuneyourattentionwithaspecificpracticeoraction,tointentionallyalignyourbody/mind/spiritwiththecosmosinwhichyouarearising.Dothis,andyou'llnotonlyexperiencemoreoftheflow-stateinyourday,you'llalsolivealifealignedtoyourpotential.I'vefoundparticularpracticeshelpfulforvariousstagesofmylife.Overtheyears,I'veengagedinavarietyofpracticestoattunemyselftobrahmamuhurta.I'veusedmeditation,pranayama,prayer,chanting,writing,yoga,andinquirypractice.Idon'tgetattachedtothepracticeitself,butrathertothecommitmenttoadailyprac-ticethatworkstowidenmyperspective,increaseconnectivity,oraccesshigherplanesofinsight.

UncoverWhoYouAreBecomingNext

ToseetheimportanceofStartYourDayRight,meetJasmine,amomwithteenagers.ShejoinedBodyThrivebecauseshefeltlikeherlifewasslippingbywithouthersteeringfromthehelm.Herfamilyrolewasshiftingasherchildrenwereclosetoflyingthecoop.Overtheyears,shehadlostconnectionwithherdeeperdesires,withwhatshewantedinherlife.Shefeltalittledepressed,alittleoverweight,andwasjustkeepingupwiththeday-to-day.

WhenIaskedJasmineaboutherbedtimeandmorningroutines,shetoldmethetypicalmodernstoryofstayinguplatecatchinguponemail,browsingtheweb,orwatchingthebigscreenwithherfamily.Shewould"fiddlearoundthehouse"andtidyupuntilpast11p.m.Shewasdisturbedfromdeepsleepbyheralarmat6a.m.Herdaysbeganinasequenceofcatch-uptogetthefamilyandherselfoutthedoor.

IaskedJasminetostartwindingbackherbedtime.Shewasunderslept.Sheneededtogotobedearlierifshewasevergoingtotapintothepowerofbrahmamuhurta.

Jasminewasseriousaboutchange,soIrecommendeda9:30p.m.lightsoutanda5to

5:30a.m.wakeup.Shecouldhavetakenhertimeinadjustingherrhythms,butshewasreadyforabruptchange.Westructuredaverysimpleroutineforhertodouponarising,includinghydrating,eliminating,andamind-bodymovementpractice.Atfirst,herpracticeconsistedoffivesunsalutationsandfiveminutesofprayer,whichsheloveddoingasachild.

Aftertwoweeksofstrictlystickingtohernewroutine,shecravedhermorningritual.Shewantedmoreofwhatshenamed"divinetime"toherself.Asshecommittedtoherdivinetime,sheexperiencedaninnerpeacethatbecameanaccessiblebackdroptoherwholeday.Shehadaninnerknowingthatthissimplepracticewouldslowlyrevealthenextphaseofherlife,aligned.Shestartedtofeellight,alert,anduplifted.

Thenfamilycametovisit.Shestayeduplateandshemissedhermorningritualforseveraldays.Thedepressionandheavyfeelingcamebackinfullforce.Shewassurprisedatthedepthofdesiretoreturntohernewroutine.

Oftenthisisthecase.Whenyou'vealignedforevenashortperiodoftimeandthenregress,youmoreclearlyexperiencetheimpactofmisalignedchoices.Itmayfeellikeyourmoreenlightenedselftellingyou,"Itoldyouso!"

Withthehabitofgreetingbrahmamuhurtawell-restedandalert,youengagethesacred.Whatyoudothenissecondarytohowyouapproachthistimeofday.Duringthisbrieftimeinthe24-hourcycle,youarethemostpliant,freeandexpansive,mostavailabletodiveintobeingspirit.Imprintyourconsciousnesswithabigperspectiveofyourlife,andzoomoutonwhatmattersmost.Taketimetoalignfromthebigpicturetoyourspecificdailyactionsasyouzoominonwhatshouldhappenonthisday.

Andremember,whenyouwanttogetmoresleep,gotobedearlier.Sleepinginwillonlysetyouupforgoingtobedlaterthenextnight.

EarlyMorningsandYourMood

WhenIworkwithdepressedclients,myfirstquestioniswhattimetheygotobedandwakeup.Withrareexceptions,thepersonisanightowlorhasanirregularsleepschedule.Typically,morningsarebegunwithcoffeeandmental,butnotphysical,activity,suchasreadingthenewsortacklingemail.Thisisnotgood.

ThereisabasicAyurvedicpracticefordepressionbasedonbrah-mamuhurta—takeawalkfacingtherisingsun.

Doyougetwhythatworks?Ifyouwalktomeettherisingsun,youwitnessthemiracle,thedawningofanewday.Themetaphorsubtlyawakensthepossibilityofyourlife.Byignitingyourinnerlight,youburnoffthefogofdepression.

Plus,you'reexercising,whichisproventoalleviatedepressionandimprovebrainfunctionandbraincellgrowth.Allthisishappeningfirstthing—infusingyouremotionaldaywiththenatural,life-positivedefaultmodethatcomesfromlivinginalignment.Dothisdailyandyournegativeemotionsceasetogetthebetterofyou.

WhenIworkwithanxiety-riddenclients,Ialsopresstheissueofbedtimeandwakingtime.Timeandagain,theirsleep/wakescheduledoesn'tfollowthisrecommendeddailyrhythm.Theyhaven'tmadetimetomeditateorbreathebeforetheirdaybegins.Astheyworktheirbedtimeandwakingtimebackwardontheclock,spaceandtimearefreedup.Theylearntointegrateapeacefulmorningritualthatanchorsserenityintotheir

brainchemistry.Theyrewiretheirperspectivetogetgroundedintheirbody,intimeandinspace.Anxietydissipates.Calmsettlesinlikeclockwork.

Committobeingawakeandwell-restedforthedailymiracleofyourlife—whendarknesstransitionsintolight.Usewhateverpractice,ritual,orhabitthatflipsyourswitch.Gratitudepractice,prayer,meditation,mantra—whateverpullsyourtrigger.Gotowherethejuiceisforyou.Plus,likemostgoodhabits,it'sfreeandprerequisiteforlivingalifealigned.

LivinganAwakeLife

Aftermanymonths,Jasminecheckedinwithme.Shehadstartedalittleclubwithhergirlfriendswhohadbeeninthesameboatoffeelingoff-trackandunfulfilled.Theycreatedacommitmentclubforgoingtobedearly,wakingupearly,anddoingamorningprac-tice,eachintheirownhomes.Onceaweek,theywouldmeetforlunchanddiscusshowtheyweredesigningthenextphaseoftheirlives,onedayatatime.Theywoulddeeplylistentoeachotherandofferencouragement,accountability,andguidance.

Jasmineinformedmeshe'denrolledinaprofessionaltrainingprogramthatlitherup.Shewasreshapinghercareer.Hereyessparkledasherpassionrevealeditselftoher.Sheregrettedthemanyyearsshe'ddriftedthroughherlife.Shewasmystifiedathowonehabitwasabletokeepherontrackwithwhoshefeltdestinedtobecome.Let'slookatwhythisbasicshiftindailyrhythmsandpracticesupgradedJasmine'slife.

Whenyouliveexclusivelyinwhattheyogiscallthe"wakingstate,"orgrossreality,youmissthesubtle,behind-the-scenes,always-already-arisingdeepmysteryoflife.Yougetlockedinthemundane.Youmayeventakethebasicsforgranted—water,food,shelter,cleanair,electricity,cars,pavedroads,greensmoothies,yourbody,mind,emotions,relationships—thelistgoeson.

AsRumiadvised,"Sellyourcleverness,andpurchasebewilderment."22Everydivinetraditionpointstoyourimmortalnature—yourselfbeyondtimeandspace.Whenyou'reawakeforbrahmamuhurta,youarebetweenworlds.Theveilsbetweensubtleandgrosslift.Thesenseofthewhole,offullness,fulfillmentandperfection,arewithinreach.

Purnatvavs.I,Me,My

Thewordfortheexperienceofdeepfulfillmentinyogaispurnatvaorpurnima.Purnimadescribesthefeelingofthefullnessofthefullmoon.Theyogis'teachingofpurnaisthatyourtruenatureisintrinsicallydeeplysatisfied,deeplycontented.Purnaencompassesyourlimitations,yourcontractions,evenyourendlessstrivingtobecomemore.Yourbeingnatureisalreadyperfectandcomplete.Experiencingthisoptionalrealityofbeing-nesssetsyournervoussystemintoabaselineofrelaxedexpansionfortheday.

Althoughtheexperienceofpurnaisalwaysalreadyhere,rightnow,formanyofus,itisinaccessible.Thismeansthatyourdaytakesoffinatrajectoryofendlessto-do'sandyournervesarepatternedintoastressresponse.Likeanythingthatisoutofreach,yousimplyneedaplanofsmallstepstobringitwithinreach.Thequestionbecomes:Howdoyoustartthedayright?Howdoyoujumpoffthestressmobileandwalkintothezone?

Almostallofuswakeupinthe"I,me,my"perspectiveJohnLennonsoeloquently

voiced.Thesacredmorningpracticetoalignwiththedivinetrainsyourperspectivetoexperiencethefullnessofthecosmos,ofdeeptime,ofdeepspace.Trainyourperspectiveintogratitudeforyourbody,fortheplanet,fortheairyoubreatheatthestartofeachday.Trainyourperspectivetoexpandwiththeexpandinguniverseduringbrahmamuhurtaandyou'llexperiencedeeperfulfillmentinyourdailylife.

Thenatureofconsciousnessisthatitexpandsandthencontracts.Thisconceptispackedinawordthatmeanspulsation:spanda.23InSanskrit,unmeshaistheexpansionorunfurlingintotheinfinite.Nimeshaisthecontractionorcondensationintothefiniteorminutiae.Ifyouwanttoconnectwiththeunfolding,expandingnatureofmanifestation—theunmeshacomponentofconsciousness—thenexpandyourawarenessuponarisingwithadirectperceptionmeditation.

Thenatureofyourconditionedmind,thenimeshacomponent,isthatitcontractsonitself.Youfeellimited,separate,disconnected.

Tostepintoabiggerperspective,abiggerdharma,abiggerlife—to"beallyoucanbe"—engageapracticebeforeoraround6a.m.Alignyourdaywithaperspectivethatpresencesyourcurrentrealityintheinconceivablecontextoftheabsoluteperfectionoftheimperfectnow.Receivewhoyouarebecoming.

Foraguidedmeditationtostartyourdayinabiggerperspective,visitwww.bodythrive.com/free.

TipstoStarttheDayRight

*Gotobedearliersothatyoucanwakeupearlier.Don'tmesswithyourabilitytobeanawake,connected,healthyhumanbeing.

*Pray,givegratitudeordoameditationpracticethatexpandsyourperspectivebeyondthe"I-me-my"mentaltendency.

*Envisionthedayahead.Visualizespecificactionsinlinewithwhoyouwishtobecome.

*Wakeupandhydratewithfreshwater,preferablyroomtemperaturetoalmosttea-waterhot,ifyoutendtowardconstipation.

*Trainyourbowelstoeliminateintheearlymorning.Giveyourselftimetopoopbeforethedaygetsawayfromyou.Useasquatstool.

*Don'tgiveuponthedreamofregularmorningelimination.TheYogaHealthCoacheshearofsuchmiracleshappeningtotheleastlikelyeveryday.

WhattoDoAfteryourmorningevacuation,take20minutestomoveandgroovetoopenupyourbody.Infuseyourcellswithoxygenandinvigorateyourbodyintoresiliencyandpowerwithbreath-coordinatedexercisebeforeyouheadoutintoyourday.

WhyYouWantToAftersleepingallnight,yourbodyisstiff,bloodoxygenlevelsarelow,bloodflowisstagnant,andeverycellisinneedofashakedownandasprucingup.Happycellshavedynamicandintegratedpulsation.Uponarising,yourvibrationisstagnantanddull.Shakethatoffandbuildastrongvibrationalfieldforthedayahead.Airoutyourbreathchannelsandigniteyourphysicalbodythroughcoordinatingyourbreathintomovement.You'llfeellight,grounded,energized,open,andinyourbodyinsteadofinyourhead.Also,asyouage,youwanttobuildarepertoireofskillsthatstrengthenandnurtureyourmuscular-skeletalstructure.

HowtoStartBeforebreakfast,moveandbreathedeeplyforatleastfiveminutes.Startwithanykindofmovementyouenjoy—walk,dance,stretch,stair-step,dojumpingjacks,mobilityexercises,burpees,swingakettlebell,orsalutethesun.Mixitup.Movefromyourbreath,breathingdeeplyandfullythroughyournose.Ifyoualreadyhaveamovement/breathmorningdiscipline,expandyourskillstoenhancehowyouagewiththepracticesoutlinedbelow.

ToBeAliveIstoMove

Lifevibrates.Lifepulsates.Diseasestagnates.Stagnationinyourbreathandbloodbreedthediseasesofstagnation,whichareomnipresentinWesternculture.Anysubstanceinyourbodythatisinexcessornotmovingbecomesabreedinggroundoftoxicityoradeadzonewhichsucksenergyinsteadofgeneratingenergy.Stagnationcauseschronicanddegenerativediseases,fromdiabetestocancertoobesity.

Wakinguptocoffeeandacomputeristherecipeforstagnationandinflammation.Youwanttowakeup,takeoutthetrash(seeHabit3),thensetouttouplevelyour

vibrationandbustanystagnationinyourblood,inyourjoints,eveninyouremotionalbody.InAyurveda,wehavewordstodiagnoseandshiftenergies.Whenyouwakeup,you'retamasic,orstagnant.Youuserajas,orheat-generatingaction,andprana,orlife-givingbreath,tobreakupthedullervibrationandinfusethebloodwithsattva,orahighervibratoryfield.Youwanttoalignyourbodyandmindtomeetthedayattheedgeofyourpotential,insteadofluggingaroundanoxygen-deprivedbodyandmind.

WhenyouaddHabit3toHabit4,youwakeup,hydrate,poop,andmovedaily,withnoexceptions.OnceyouhavethisBreathBodyhabitofarranging20minutesofmovementordeepbreathingintoyourpre-breakfastroutine,yourbodywillneverwanttogiveitup.You'llbehungryforahealthybreakfast,clear-minded,inspired,relaxed,energized,andmuchmorecomfortableinyourbody.

TheBreathBodyhabitmaybeyourexerciseworkoutorabody-centricspiritualpractice.Afewcomponentsarerequired:

*Doiteveryday,afterhydrating,beforeeatingorcaffeinating.

*Workuptoadaily20-minutesession.

*Connectmovementtobreath.

Evenifyounormallyworkoutafewtimesaweekafterwork,addthis20-minutehomeroutine.ThishabitinsistsyoumoveEVERYmorning—beforeyoueat,beforeyoucheckemail,beforeyourdaygetsawayfromyou—regardlessoflater-in-the-dayathleticactivities,trips,holidays,familyreunions,ortemporalchaosinyourlife.Some

daysyou'llwanttodoalongerworkout,somedaysshorter.Regardless,everymorningyouneedtoalchemizetamasintosat-tva.Earlymorningbreath-centeredmovementisnonnegotiableforbodythrive.

Bygorgingonoxygen,youenableyourbraintomakebetterdecisions.Dailydecisions—suchaswhattofeedyourself,whotospendtimewith,andwhattodowithyourtime—havedrastic,compoundingconsequencesonyourlifeandyourhealth."Shortboutsofexerciseincreasebloodflowtotheareaofthebrainresponsibleforexecutivebrainfunctions,likemakingdecisionsorplanningaheadandkeepingone'scool."24Thebreath,orprana,carriesmorethanoxygen.Pranaalsocarriesconsciousness,whichisinfusedwithintelligence.Bybeingawareofbreathingandfillingupwiththebreath,youdeliverthisintelligenceintoyourlungs,andfromthereintoyourblood.Yourheartpumpstheintelligence-infusedbloodthroughoutyourbodyandyourcellsexperiencemoreenergy,moreconnection,andawakenedintuition.Thinkofitthisway:pranamakesyourcellssmarter,healthier,andsuperfunctional.Fromextensiveresearch,weknowyouwantyourbraincellsonexercise.Whenyou'reevolvingyourhabits,youneedtomakebetterdecisions.Tomakebetterdecisions,youneedyourbrainandtherestofyourbodyinfusedwithoxygen,consciousness,andenergyforaction.

Partneringwithyourbreathisthenameofthegame.Yogahasalong-standingobsessionwithbreathawarenessandbreathexpansioninapracticecalledpranayama.Pranayamateachesthebreathingpracticesthatarebothstand-aloneandpartofyoga.You'llwanttogetthebenefitsofdeepconsciousbreathinginordertooptimizeyourmorningexercise.

Theaimofbothyogaingeneralandpranayamainparticularistohelpus

participateinthenearlyunlimitedintelligenceofthelifeforcesothatwecanshareinitscapacities.Insteadoffightingnature,wegraduallybecomeabletopartnerwithit.Whentheancientseersbegantheirstudyofthepotentialofbeinghumanthousandsofyearsago,theysoonsawthatworkingwiththebreathcouldyieldimpressiveresultstowardgreateraliveness,self-expression,andpower.Thebreathisoneoftheeasiestdoorwaysintothecapabilitiesofthehumannervoussystembecauseittoucheseveryaspectofourbeing:physical,physiological,psycho-emotional,andspiritual.25

Thismeansyoushouldbecomemasterofyourbreathasyouage.Youshouldbecomemoreadeptwithbreathtounlockyourpersonalwellnessandgrowthpath.Youwanttotrainyourhabitstotapintothepowerofabefore-breakfastBreathBodypractice.Makeeverydayawesomeandgetmoreskillfulasyouage.Let'slookathowtostart.

Atyogaclass,youlearnhowtobreathedeeplyandcoordinatemovementwithbreath.Youmayhaveheardaneffectiveinstruction,"Letyourbreathinitiatemovement."Experimentwiththis,nomatterwhatexerciseyouchooseinthemorning—theprac-ticetrainsyoutoconnectwithlifeforcefirst.Letthywillbemywill.Allowyourbreathtoinitiateyouraction.

Intheveinofexperimentation,I'llshareastory.Yearsback,IwasataweekendskateskipartyinYellowstonewithagroupoffriends.Oneofthedads,namedSage,whizzedaroundthehillycoursewheretheU.S.CrossCountrySkiTeampractices.Noneofuscouldkeepupwithhim.Forthosewhohaven'tskateskied,it'safull-bodycardioextravaganza.Asweweresittingaroundthefirelater,IaskedSagetodemonstratehowhebreathedwhileskating.

Alwaysanimated,Sagewidenedhischeeksandflaredhisnostrilsandnasalcavity.Hisfacelookeduntamed,mammalian.Hebreathedthroughbothnoseandmouthsimultaneously,directingoxygendeepintohistorso."ItrytogetmoreoxygenanywayIcan.Thisiswhatworks."Sincethen,I'vebeenpracticingSage'spranayamatechniquewhenIridemybikeupmountainsorpropelmydistancepaddleboardthroughthewind.

WhatisaBreathBodyPractice?

InfuseYourBloodwithPrana

Yourbreathoffersenergy,consciousness,andcosmicintelligenceapathwayintoyourorgans.InyourBreathBodyhabit,youdon'twanttojustmoveyourlimbsaround,thoughthatisahalfwaydecentstartingplace.Youwanttomoveyourlimbsfromyour"breathbody"or"pranicbody."Deepcoordinatedbreathingcausesyourblood,viscera,andlimbstobecomeintegrated.Fromcoordination,youenteraflowstatethatshallowbreathingcan'taccess.Ourcellscravebreath-centeredmovementbecauseitpartnersmindandbodywhileclearingstagnationandcombustingdiseaseandinflammation.

Finishedbeforebreakfast,thissimplehabittakesabout20minutes,clearsstagnationfromthebody,andinfusesyourbodywithenergy,yourmindwithclarity,andyouremotionswitheaseforanupliftedday.

DesignYourBreathBodyPractice

Youwanttosetyourselfupforlong-termsuccess.Ifyoudon'tcurrentlymovebeforeyougetonwithyourdayorleavethehouseinthemorning,startwithfiveminutesofmovementcoordinatedwithdeepbreathing.Anythingfromabrisk,deep-breathingwalktosunsalutationswilldothetrick.Thekeyistotrainyourbodytogetupandbreathedeeply,movingfromthebreath.

UseB.J.Fogg'sstatement:

"RightafterI____________,Iwill_______________."

Hereismyexamplefromthismorning:RightafterIpoop,Iwilldo15sunsalutations,thenswingakettlebellfor10minutes.

Manypeoplefailbyinventingobstaclestogetinthewayofthishabit.Theyforgetaboutkaizenandbiteoffmorethantheycanchew.Thisjustmaybeyourkeystonehabit.Don'tmakethistoohardortoolong.You'llexperiencemoreenergythroughouttheday,evenifyourBreathBodypracticeisfiveminutes.Yourstatementmaybe:

"RightafterIpoop,Iwilldo2sunsalutations,thenjumpropefor3minutes."

You'llmakebetterchoicesthroughoutyourday,asyourbodywillbemoreintelligentwithoutstagnation.You'llcravemoremovementandbemorelikelytotakeshortreenergizingwalksorengageinshortburstsofintensemovement,whichweknowopti-mizesexecutivefunction.

Whichexerciseorbreathworkpracticeyouchooseislessimportantthanhavingthishabitfortherestofyourdays.Therearetwoinversestrategiestomakeabigshift:

1.Trustyourinterest—it'sintelligentandevolving.

2.Dotheopposite.

Eitherwaycanwork.Ifyouarepsychedandknowwhatyouwanttocommitto,startthere.Ordotheopposite,asmadefamousbytheSeinfeldepisodein1994bythatname:

GEORGE:Itbecameverycleartomesittingouttheretoday,thateverydecisionI'veevermade,inmyentirelife,hasbeenwrong.MylifeistheoppositeofeverythingIwantittobe.EveryinstinctIhave,ineveryaspectoflife,beitsomethingtowear,somethingtoeat...It'sallbeenwrong.

JERRY:Ifeveryinstinctyouhaveiswrong,thentheoppositewouldhavetoberight.26

Theuniversallawofpolaritystatesthattheoppositesreduceeachother.Inthefollowingsection,lookathowtogetthekindofphysique,stamina,andflexibilityyouwantthroughusingtheoppositesofyourtendencies.

Hardening,Softening,Cardio

Ourbodiesthriveonadiversityofmovement.Whatwe'velookedatsofaristhathowwebreathematters,andweneedtoincreaseourbreathcapacityaswemove.

Iwastaughtbymanyayoga"guru"topracticeyogaforanhoureverymorning.Formanyyears,Idid20to70minutesofyogaasanas(postures)almosteverymorning.Iwasprejudicedagainstcrossfitandweighttraining.Mymorningpracticeremainedfaithfultoyoga.

YeteventuallyIfoundmyattentiondriftingoffthemat.Desiringachangeofpace,Istrayedfromthepath,replacingyogawithcrossfit-cardiotrainingandfunctionalmovement,blockswithkettlebells,andstrapswithIndianclubs.Placeswhereenergyandcellulitehadbeenstagnantstartedreleasing.Cellulitemelted.Mybodywaschanging.Whenopenplacesgottight,Ineededmyyogapracticeagaintoopenmybodyup,coordinatemylimbsintounityconsciousness,andcentermysoul.IfellbackinlovewithmyyogabecauseIneededittobalancetheintensityfromcrossfit.Imissedcoordinatedconsciousness.

Atthatpoint,Iintuitivelydevelopedasweetrepertoireofbreathbodypracticesandworkoutstodesignthebody,mind,emotions,anddayIwanttoexperience.Letmeexplain.

Wecandivideexerciseintothreecategories:hardening,softening,andcardio.IntegrativephysicianDr.EricGrasser,afavor-iteguestspeakerinmyLivingAyurvedacourse,breaksfitnessintostrengthen,softenandsustain:"Irecommendatriplecombinationofresistancetrainingbalancedwithaslow,supportive,breath-controlledmodalitysuchasyogamovement,taichi,dance,orsomethingsimilar,roundedoffwithendurancemovement.Icallthistriadstrengthen,softenandsustain."27

Hardeningorstrength-buildingworkoutsmakeyourbodystrongandhardthroughcontractingyourmusclesunderpressure.Softeningpracticesmakeyourbodyflexible,open,soft,andpliantthroughstretchingyourmuscles.Cardioorsustainingpracticesfocusonpumpingbloodandmovingbooty.Mostofushavetendenciestoprefercertaintypesofworkouts.Whichdoyouprefer?

Martialarts,Pilates,andyogadothebestjobatmixingallthreecategories.However,doneexclusively,theywillalsoleadtomentalstagnationasyoufallintopatternedlearning.Theyareinthesofteningcategorybecausewhencomparedtootherworkoutstheyhavethemostattentiontobreath,whichsoftensandopensthebody.

Ifyoualwaysfollowyourpreference,youwon'tstrategicallymixhardening,softening,andcardiothroughouttheweek.Yourisklessenergy,moreinjury,fasteraging,andlessbalanceinyourlife.

Hereisabrieflistofdifferentworkouts—or"work-ins"—tohelpyouevaluateyourexercisetendencies.Ofcourse,mostactivitieswillcrosscategories,butwe'relookingattheoverallbenefitsandsidebenefitsofyourworkouts.

Noticewhichonesfallintothecategoryyoufrequentversusfrequentlyavoid:

HardeningWorkouts:

*Weightlifting,kettlebells,Indianclubsandweighttraining

*Crossfit

*Plyometricsortacticalbodyweighttraining(Tabata)

*Push-ups,sit-ups,burpeesandotherrepetitiveexercises

*Runningandrepetitive-movementsports

SofteningWorkouts:

*Breathwork,includingpranayama

*Mobilityexercises

*Yoga

*Martialarts,TaiChiorQigong

*Pilates,Barre

*Stretching

*Dance

CardioWorkouts:

*Running

*Crossfit

*Dance

*Boxing

*Plyometrics

*Metabolicconditioning

*Basketball,soccer,tennis,ultimatefrisbee,etc.

*Surfing,paddleboarding,biking

*Jumpingrope,jumpingjacks,push-ups,sit-ups,burpees,andotherdynamicexercises

*Intensemovement,includingallsportsthatgetyourheartrateupandbreathpumping

Theideahereistocross-traininallthreecategories.AllworkandnoplaymakesJacka

dullboy.ItalsogivesJackadullbody.Hardnessleadstoitsownstagnation,blockingflexibilityinbodyandmind,andlimitingcirculationwhichresultsininjury.

AllflowandnointenseworkmakesJackadoughboy.ItmakesJacktoosoftandmellow.Softeningpracticesuncheckedcanlackthedeepcardioandbuildupofmuscularpower,whichgivesusembodiedstature.Doneincorrectly,theyleadtohyper-flexibilityandlackofmentaldirection.

AllcardioisokayforJack,butnotgreat.Hewon'tbuilddeeperstrengthandhe'lllosemuscletoneasheages.Herisksinjury.Cardiopracticesstrainmusclesandwearoutjoints,tendons,andligamentswhennotbalancedbysofteningpracticesthatlengthenthemuscles,releaselacticacid,andcounterbalancerepetitivemotion.

Manydis-eases—includingdigestiveissues,heartattacksandheartproblems,athleticinjurylikemuscleandtendonpulls,andeveninfertility,PMS,andmenopauseimbalances—areaffectedbynotknowinghowtomixthesepracticestofityourcurrentbodyneedsatthisparticularphaseinyourlife.

Takeamomentandreflectonthefollowingquestions:

*Whatdoyougravitatetoward—hardening,softening,orcardioworkouts?

*Whatdoesyourbodyneedmoreof?

*Howcanyoumakethatahabitthisweek?

*PrinttheWorkoutChartfromtheBodyThriveWorkbook.Fillinwhichdaysyou'lldohardening,softening,andcardio.Fillinwhatyou'lldowhen.Strategicallymixyourworkoutsforavibrant,strong,openbody.

Challenging,Moderate,Easy

Anotheressentialtooltobalanceyourpracticeistovarytheintensity.Schedulehard,moderate,andeasyworkoutsinyourcalendar,withnomorethantwotothreechallengingworkoutsaweek.Inthenextsection,we'lllookatyourconstitutionandhowtobalanceyourpracticesovertime.

Weallneedhardening,softening,andcardioworkouts.Weallneedchallenging,moderate,andeasyworkoutsinourschedule.Identifyyourgapsandtheoppositesofyourtendencies.AddthistoyourWorkoutChart.

Refertothesectionon"ArchitectYourChoices"tokickstartyournewhabits.Forexample,ifyouhaveahard,cardioweightworkoutscheduledtomorrowmorning,setoutyourshoes,yourweights,andwhichworkoutyouwillbedoing.ThisalsoreflectsB.J.Fogg'smodel:getspecific,makeiteasy,andtriggerthebehavior.Youwanttocarveapathforyourfeettofolloweachday.Soonthepathbecomesyourdaybreaksuperhighway.

WorkingOutYourConstitution

InAyurveda,wecouldbreakthisdownfurtheranddesignworkoutstosuitourconstitution,ordosha—Vata,Pitta,orKapha.Atthispoint,takeamomentandfindout

yourconstitutionwiththisquiz:www.yogahealer.com/dosha-quiz/.WhenyouknowyourAyurvedicconstitution,youcanrefineyourbreathbodypracticestomeetyouruniqueneeds.

We'reallbuiltwiththesamebuildingblocks,butindifferentproportions.FromtheAyurvedicperspective,everyonehasallfiveelementsandallthreeenergeticforcesthatmakeupouruniqueconstitutions,butagain,indifferentproportions.28

Vatasareourcelestialfeatherweights.Delicateandsensitive,theyrequiresubtlerpracticesthantheirbigger-bonedcounterparts.Tryingtofitin,Vatasoftenriskinjuryanddepletiontohangwiththemid-andheavyweights.Vatasproportionallyneedmoresoftening,restorativepracticesandmoreeasy-to-moderateworkoutsthantheotherbodytypes.

IfyourconstitutionispredominatelyVata—whichhasmorecatabolic(breakingdown)energy—designyourbreathbodyprac-ticestoincreasemetabolic(transformative)andanabolic(building)energies.Thatwayyouwon'twearyourselfoutortearyourselfup.Totranslatethatintohardening,softening,andcardio,you'llfocusmoreonsoftening,whichwillhelpyoubuildtissue,andcardio,whichwillstimulatemetabolism.

Incontrast,Kaphas,ourearthlyheavyweights,arebuilttoendureroughconditionsandtolerateintensity.Althoughtoughtogetmoving,onceinmotionKaphasstayinmotion.Kaphascanbeverycomplacentabouttheirbiggerbodies,easilyslippingintocouch-potatoland.Thesetypesneedcardioandhardeningprac-tices,withmoremoderatetochallengingworkoutsontheweeklyschedule.Kaphasoftenneedanaccountabilitypartnertostimulatetheircomplacencyintoaction.

Pittas,ourfierymiddleweights,willwanttoactlikeaKaphaduetotheirintenseambition,butcangetinjuredorburnedoutintheprocess.Pittasneedequaltimewithhardening,softening,andcar-dio.Whenoutofbalanceduetoburnout,Pittascanoftenusemoresoftening,easy,restorativeworkouts.However,theirtendencyistousetheirmentalambitiontodepletetheirbodies.

Playaroundwithyourexerciseworkouts.Balancestrengtheningyourbodywithopeningyourbody.Experimentanddeterminewhatfitnessscheduleworksbestforyouinthiscycleofyourlife.Becurious.Noticetheeffects.Letyourbodyuncoverthetruthofwhatisworkingandwhatyouneednext.

Ifyoualwaysdoyoga,trycrossfitorswingakettlebell.Ifyourun,trydancing.Ifyoudance,run.Ifyoulift,stretch.Ifyoustretch,lift.Ifyouworkoutindoors,gooutside.Challengeyourself.Buildarepertoire.AsJosephCampbellfamouslyremindsusfromthegrave:"Followyourbliss."Whatdoyouwanttoaddtoupgradehowfityouare?Hereareafewideas.Notewhichareappealingtoyourightnow,regardlessofwhatyou're"goodat"orwhatyou'vedoneinthepast:

*Dancing

*Kickboxing

*Sunsalutations,standingposes,inversions

*Restorativeyoga

*Backbendsandforwardbends

*Kettlebells

*Crossfit

*Running

*Swimming

*Plyometrics

*Martialarts

*Biking

*Walking

*Pranayama(tryDr.ClaudiaWelch'sCD)

*Chantingorsoundpractice

Ifyouneedtrainingonwhatyoucircled,findaliveteacher,atrainingvideoonYouTubeoracourseontheweb.Checktheworkbookformyfavorites.Beforebed,setoutwhatyouneedforyourmorningpractice.Beforesleep,visualizegettingyourselftoyourmorningworkoutanddiggingin.

Again,it'sjustbeforethedawn.Youwakeup.Youwanttorollover.Youareatachoice-point—theveryfirstchoiceofyourday.

Willyouhydrate,takeoutthetrash,andblowoutthestagnationtohaveatrulyvibrantday?Takesmallsteps.Setyourselfupforthelonggameinafit,alertbodyandmind.Becomefascinatedwithwhatyourbodycravesasitwakesuptonewlevelsofstrength,flexibility,energeticcapacity,andintegrity.Keeplearninghowyoucanmoveandopenyourbodysothatyoudon'tcontract,clamup,andgrowoldandfeeble.

GrowingOlder,Smarter

Asyouageyouwanttobuildyourrepertoireofanti-agingmovementskills.Don'twaituntilyouneedtolearnhowtohealjointsandstrengthenyourbonesduringanacutesituation.Don'twaittobuildstrengthafteradebilitatingphase.Beproactive,startgrowingyourskillsandphysicalcapacitiesnow.Otherwise,at70,80,or90,youmayendupinabodythatisweak,lethargic,addicted,broken,run-down,shrunken,fat,andunmotivated.Bytakingaproactiveandexperimentalmindset,youlearnasyougothrougheachdecade,broadeningyourbodyoptimizationskillbaseandrefiningyourself-healingcapacities.

Fromthischapter,getclearonwhereyoulackbodywisdomandneedtofillinthegapsinyoureducation.Getacoachtobalanceyourweaknessandtrainyoutohelp

yourself,healyourself,andgrowolder,stronger,moreflexible,morefitandjustplainsmarter.

ExamplesofBreathBodyPracticeRoutines

1.Tenminutesstretching;tenminutesofexerciseslikejumpingjacks,push-ups,orswingingakettlebell

2.Fiveminutessittingpranayama,tensunsalutations,tenyogastandingposes

3.Twenty-minutewalk—swingingyourarms,openingyourjoints,withdeepconsciousbreathing

TipsforYourBreathBodyHabit

*Scheduleit.Setyouralarm.Getoutanyequipmentthenightbeforetoarchitectyourchoicesinlinewithwhatyouwanttohavehappen.

*Asyoufallasleepatnight,visualizeyourselfdoingthepracticethenextmorning.Seeyourselfgoingthroughthemotions.You'llhavelessresistancethemoreyouusevisualization.

*Startatthesametime,inthesameplaceeveryday.

*Afterhydratingandpooping,gorighttobreath-centeredmovement.Don'tdelayoryouriskdistraction.

*Adaily20-minutepracticeisexponentiallybetterthanatwo-hourpracticetwiceaweek.Longerisn'tbetter.Shootforconsistency.

*Setgoalsforyourselfandtrackyourprogress.Planyourworkouts/fitnessaweekinadvance.

*Gowithwhatappealstoyourightnow.

*Ordotheoppositeifyou'vebeeninarutoronastreak.

*Makesureyou'rewell-restedbeforeincreasingyourexerciseintensity.Ifyou'renotwell-rested,walkinsteadofworkingout.

*Varytheintensityofyourworkoutsbetweenchallenging,softening,andcardio.

*Researchwhatelseisgoingon.Ifyou'vebeendoingyogaforawhile,dosomechallengingbodyweightorstrengthtrainingandviceversa.Expandyourrepertoireofmovements,fitness,skills,andhealingexercisessothatyoubecomemorebody-adeptasyouage.

*Findacoachorateachertoinspire,guide,andtrainyou.

WhattoDoIfyouwanttobenourisheddeeplyandreceiveabundance,tapintotheconsciousnessofplants.Receivetheirgiftsandgivebackyourcarefortheirprotection.Reenterthewebofgiveandtake.Shiftfromconsumerismtocollaboration.Feastuponhigherqualityphytonutrients,therawmaterialofyourinneruniverse,througheatinganincreasinglydiverseplant-baseddiet.You'llupyourimmunefunctionandgetconnectedtoyourlocalecosystemorindoorgardeningpossibilities.

WhyYouWantToDeepnourishmentisessentialtolightupyoursensitivebiochemistry.Poornourishmentleadsyourmindandemotionsfromdiscontenttodespairandyourbodyfromlethargytodisrepair.Stepupyournourish-to-flourishhabits.Whenyouconnectyourinnerecosystem(body)toyourouterecosystem(environment)througheatingalocalorregionaldiet,youdevelopamoregroundedandinterconnectedpresenceandastrongerimmunesystem.Youbecomeaboontotheplantsinyourhoodasyoursenseofselfextendstoyourecosystem.

HowtoStartNoticewhichvegetablesandfruitsyou'reattractedtowhenyouwalkintoyourgrocerystore.Takethemhomewithyou.Eatthem.(WatchaYouTubevideoonhowtopreparethemthewayyoulike.)Diversifytheplantsinyourdiettogetmorenutritionandexperiencemoreenergy.Also,learnaboutoneedibleplantthatgrowsinyouryardoryourhood—dandelionscount.Includeyourlocalfoodinyourregulardiet.

BynowintheBodyThriveprocessyoushouldbemetamorphosing.You'reestablishingahigherstandardforyourself.Ifyou'reontrack,you'reexperiencinganewplayingfieldforhowgoodyoucanfeel,andyouknowit'lljustgetbetter.Atthisaltitudeyourcravingsarefallinginlinewithnature'swisdom.Youdon'tenjoywhatsinksyourship.Younoticeyousuffermorewhenyoueatheavierlaterintheeveningorskipyourmorningmovement.Thehabitsareclickingin.And,iftheyarenot,keepreadingandrereadingthebook.Findthepoweroftheposse.Thehabitswillclickin.Nowwe'llturnourattentiontofood.Yum.

Whilewecouldbecomeobsessedaboutdiet,quitefrankly,it'soverdone.Let'sreviewthecorewisdomonhowtoreceivenourishment.Whenyouconnectwiththeplant,andthepartofthelifecycleitisin,youintuittheplant'senergy,wisdom,andnourishment.Ifyouadulteratetheplant,itsseed,oritssoil,youmissoutonadeeperexperienceofconnectivityonasoullevelandonadeepernourishmentforyourbody.

Whatdoesdeepernourishmentfeellike?

Inaword,deepnourishmentfeelsgood.Actually,itfeelsintrinsicallyabundant.Youaresupportedbytheabundanceofplantsthatarequicktogrowandfeedyou.Youborrowtheirenergyforthegreatpurposeofyourlifeorthesubtledharmaofyourday.Yougivebackandprotecttheplantsasiftheywereyourownbody,becauseindeed,theyare.Untilyouareofthismindset,youwillfeelsubtlyseparate,disconnected,andnotintrinsicallynourished.KatrinaBlair,authorofoneofmyfavoritebooks,TheWildWisdom

ofWeeds:13EssentialPlantsforHumanSurvival,tellsitlikeitis:

Theplantmakesupourbones,skinandcellularstructure.Theplant'sessenceinfuseswithourmind/heart.Theplant'srootedintelligencefromoutsideintheweather;underthesun,moonandstars;connectedtothesoilecology;andtiedintimatelytothewaterofthelandmergeswithourconsciousness—creatinganexpansivesenseofourselves.Byacceptingthatweneedeachotherinrespectfulappreciation,thecycleoflifesustainsitself.Thisisthesacredactofreciprocalappropriation.29

Likeababysucklingathermama'sbreast,eyeshalfclosed,bodyrelaxed,deepnourishmentforgrown-upsfeelsverymuchthesame.Youreceivefirst,andthenyougiveback.Intheprocess,youexperiencewholeness,reciprocity,connectivity,andabundance.Yourmostfundamentalrelationshipisyourrelationshipwithfood,whichmirrorsyourrelationshipwithyourbody.Ifyouareindynamiccooperationwiththeplantsthatsustainyou,youexperiencedynamiccooperationwithinyourself.

TheDataonWhattoEat

Onamoreanalyticalnoteaboutwhatyoushouldeat,thedataisin.I'msureyoualreadyknowit,soI'llonlyboreyouabit:

Researchshowsthatplant-baseddietsarecost-effective,low-riskinterventionsthatmaylowerbodymassindex,bloodpressure,HbA1C,andcholesterollevels.Theymayalsoreducethenumberofmedicationsneededtotreatchronicdiseasesandlowerischemicheartdiseasemortalityrates.Physiciansshouldconsiderrecommendingaplant-baseddiettoalltheirpatients,especiallythosewithhighbloodpressure,diabetes,cardiovasculardisease,orobesity.30

Nottomention,physiciansshouldconsiderrecommendingaplant-baseddiettoalltheirpatients,especiallythosewhowanttoavoidhighbloodpressure,diabetes,cardiovasculardisease,andobesity.

Unlikemostdiets,aplant-baseddietisdefinedbywhatitfocuseson,notwhatitexcludes.Youmaximizeconsumptionofnutrient-denseplantfoodswhileminimizingprocessedfoods,oils,andanimalfoods.It'sbasedonlotsofvegetables(raw,fermented,roasted,cooked,boiled,charbroiled),fruits,beans,peas,lentils,seeds,andnuts(insmalleramounts).

Whetheryouincludelocallyraisedeggs,organicanimalflesh,orbonebrothsisnotworthgettingworkedintoananalyticalleft-brainedtizzyabout.Honoryourbodybyeatingthewholefoodsitwants.Prioritizeplants,whichwilldetoxyourpalateintohealthiercravings.Ifyoueatanimals,makesuretheyeatnatural,localdietsinsteadofimportedfillerslacedwithhormonesandantibiotics.Makesuretheyaren'ttorturedinhowtheyareraisedbeforeslaughter.Theirlifebecomesyourbodilytissue,youremotionsandthoughtpatterns.Enjoyadietwithloadsofgreens,stalks,andnon-starchytubers,withfruits,legumes,grains,andseedsaswell.Youdon'tneedtomakestrictrulesaboutthemeat,thewheat,thedairy,orsugars,unlessyoudosoforethicalreasons,oryouknowthesefoodsdisruptyoursystem,oryou'reinpoorhealthandshouldexperimentwithaneliminationdiet.Eitherway,focusonplantsbecomingthestarofyourshow.

We'regoingtotaketheplant-baseddietconversationtothenextlevelandlookathownatureistryingtofeedustoday,speciesandnutrientdiversification,nutrient-densesuperfoods,andourcravings.

MorePlantsinYourDiet

Experimentwithyourbodytonoticewhatmakesyouthrive.Forme,after15-plusyearsofexperimentingwithvariousdetoxesanddiets,I'mrenderedwithanabsurdappetiteforlocalwildweeds.Mydailynutrificationbeginswithaninvasiveorlocalgreensmoothieorgreenjuice.IfI'mquitehungry,I'llindulgeinalivingporridge—somesoakedseedslikechia,flax,orsproutedalmondsandsproutedbuckwheatmixedwithcinnamon,raisins,maplesyrup,andalmondmilk.

Forlunchanddinner,I'llmakeasaladoracomboofleaves,shoots,androotsasthebaseofmymeal,withroomforbeans,grains,oranimalparts.(Callaspadeaspade,right?)Ifit'scoldorIhaveahecticscheduleorlowenergy,I'lloptforsoupoversalad,lightlycookedoverraw.

Remember,themorecomplexorhardtodigestyourdietis,thelessenergyyouhaveforeverythingelse.Getgoodatstreamliningyourdiettooptimizeyourenergy.Foodonadailybasisshouldbemoresimplethanfancy,morenourishingthandisruptivetoyourbodybalance.

Herearesomeideasforkeepingfoodsimple:(Getrecipesatwww.bodythrive.com/free)

BreakfastIdeas LunchandDinnerIdeas LunchandDinnerIdeasGreenjuiceorsmoothie

(celery,cucumbers,alfalfasprouts,supergreenpowdermix,dandeliongreens,andfreshfruit)

Greensaladwithwhitebeans Curriedcarrotcoconutsoup

StewedappleswithspicesRoastedbeets,sautéedgreenbeans,andgoatcheese

Frenchonionsoup

Chiaporridgewithsproutedbuckwheatgranolaandalmondmilk

Lentilandvegetablesoup Kitchari(riceandmungbeanstew)

Oatmealwithraisinsandsoakedalmonds

Kalesaladwithavocadoandpinenuts Chickenvegetablesoup

Misosoupandpickledvegetables(Asianbreakfast)

Acornsquashbakedwithbrusselsprouts Ahummusandcruditeplate

Chardandeggs Caesarsaladwithchicken Cevicheonabedoflocalgreens

Idon'tspendmuchtimeinthekitchen.YetIprepare90percentofwhatIeat.Ilove

mydietandhaveastrongconnectionwiththeplantsIeat.Whatisabundantandseasonalisregional,soIdon'toftenventureintocomplexconcoctionsorstore-boughtpreparedfoods.Thebonuschapterattheendofthebook,KitchenSadhana,explainshow.

PlantsandtheGiftingEconomy

Eatingaplant-baseddietisnotreallyaboutwhattoeatandwhatnottoeat.Plantsfeedusdirectly,orindirectlythroughtheanimalsinourdiet.Plant-baseddietisaboutawakeningtooursharedandintelligentecology.It'saboutreceivingplantwisdom,consciousness,andnutrificationonacellular,aswellasaspiritual,level.

Whenwefeelaconsciousconnectiontotheplantswerelyon,wefeelgifted,abundant,andtrulynourished.Withthisconnectioncomestherealizationthatwearecontinuallybeinggifted—thesunlight,theair,thesoil,thewater,theplants,theearth,thetrees.Indebtedtothegiftsthatsustainus,wereciprocatebyofferingourprotectionandcooperation.Inreturn,wedesiretoleavetheplanetandtheworldbetterofffromourbeinghere.Completingthecycle,weelevatethegame.Ourdesires,ideas,andactionsconfirmourinterconnectionandgiftedness.

Aswefeelgratefulandoursenseofselfexpands,ourcareexpandswithit.Ourcompulsionistopayitforward,togiveourselvesfullybacktotheweboflifeandimpulseofevolution.I'mgivingthemicbacktoresidentexperthereonPlanetEarth,KatrinaBlair:

Trendsinnaturepredominantlyfocusonpayingitforward.Theresourcesbuildupandbecomeavailableovertime.Thegiftingeconomyinhumansocietiesworkswhenweeachfocusondoingwhatwelove.Theenergyandjoythatcomesfromspendingtimefocusing

ournaturaltalentsbecomesagiftandactofservicetoothers.Whenweengageinactivitiesthathaveauthenticmeaningforus,weenterintotheriverofagiftingeconomy.

AllbeingshaveasacredpurposeonEarth,andweengageinanoblecontractwhenweexperiencelife'sgiveandtakeasadanceofsacredinterconnectedness.31

Letmejuicethistoapulp.Plantshumbleusbyfillingournutrientneedinesswiththeirgenerosity.Asourorientationtolifeevolvesthroughconnectiontotheplantsandtheplanet,wefeelintrinsicfullnesswithinourbiochemistry.It'sthesamepurnatvathattheyogistalkabout.Itenablesustobecomeahelpful,contributingcomponentwithinourecosystemandcommunities.

Thelessweadulteratetheplantweareeating,includingitsgeneticchemistryorhowweprocessit,themorelifeenergy,nutrients,andwisdomwereceivedirectlyfromthatplant.

Oneofthewaystotapintopurnatvaviaplantsistoaddmorespeciestothe"whatI'meating"list.Rememberthe"Yes,and"rule?Whileyoumayalreadyhaveagreatdiet,askyourself,"andwhatcanIadd?"Trackthespeciesyoueatandaddanewspecieseveryweekormonth.Diversifytheplantsyoueatandyoureceiveabroaderbaseofnutritionforyourcells.Complexityinnutrientsleadstocellularnutrition.Biodiversityishealthyandbeginsathome,inyourbody.

VarietyIstheSpiceofLife

Justaseachfriendyouhaveisdifferentfromtherest,eachplantspeciesinyourdietbecomesanewfriend.Yet75percentofwhathumanseattodayisgeneratedby12plantsand5animalspecies.Ouch.Ofthe4percentofthe250,000to300,000knownedibleplantspecies,only150to200areusedbyhumans.Threeplants—rice,maizeandwheat—contributenearly60percentofcaloriesandproteinsobtainedbyhumansfromplants.32Thefao(FoodandAgricultureOrganizationoftheUnitedNations)estimatesthatduringthelastcentury,75percentofcropgeneticdiversityhasbeenlost,aphenomenonreferredtoasgeneticerosion,asfarmersworldwidehaveoptedfor(orbeencoercedinto)plantinggeneticallyuniformhigh-yieldseeds,usingpetrochemicals,andmonocropping.

Thatmeansthatglobalindustryandindustrialagriculturehaskilled75percentofouragrobiodiversityinlessthan100years.Holydisaster,Batman!Andwehaven'tjustlosttheplants,we'velostahugechunkofourbioculture:ourlocalfoodproductionsystemsincludinglocalknowledgeandtheculture,skills,andevenlanguagesofwomenandmenfarmers.Notjustharvestedseedsaredisappearing,butalsounharvestedspeciesthatwedon'tknowmuchabout.It'sasifourplanetislosingpartofitsbraintomono-culturedjunkfoodandESL.

Geneticerosionislinkedtoculturalerosion—andthelossofseedslinkedtothelossofhumancultureorlanguagesglobally.Indeed,

culturesarediminishingliketheseedsofsomanyplants.Linguists,forexample,indicatethat60-90percentoftheworld's6,800languageswillbeextinguishedbytheendofthecentury.33

Withthelossofspeciesandlanguages,wehavealsolostdeepwisdominhowtopreparegreatfood.Howisgeneticandculturalerosionhappeningsoquickly?Wehaveshiftedfromdynamicecosystemcollaboratorstomainstreamconsumers.Morepeopleaskme,"WhatshouldIeat?"insteadof,"WhatshouldIdotodaytocareformyecosystem?"It'sgrievoushowfardownthepathtoconsumermentalitywe'vecomeinjust100years.

Thedataisin:ifyouwantmorecontroloverwhatyou'reeating,youneedtogetmoreinvolvedwithplantsandfarms.Wemustshift,onebyone,fromconsumertocollaborator.Thegoodnewsisthatit'sreallyfun.Thefirststepistoturnbacktovariety,thespiceoflife.Natureistryingtonourishyou.Expandyourhorizons.

WhatisPalatabletoYourPalate?

Whatweliketoeatisrelative.Ourpalateshaveforgottentheuniqueflavorsoftheplantfriendsourancestorsloved.Whatispalatablechangeswithwhatwefeedourselves.Ourcravingsmaybepredictable,buttheyarenotfixed.Asyougetolder,ifyourbodywisdomgrows,yourcravingsgetsmarter.Youbecomemoresensitiveandawareofwhichplantsoranimalsarenoticeablynourishing.

Theinverseisjustastrue.Asyouage,ifyourbodywisdomstagnates,yourcravingsgetdumber.Youfeedyourselfbasedoncravings,whichrecyclephysicaloremotionaladdictionsanduninformedhabits.Yourunintelligentcravingsdeplete,poison,anddestroyyouslowly,onesiporbiteatatime,fromtheinsideout.

I'veledthousandsofpeoplethroughAyurvedicdetoxessinceIfoundedtheYogidetoxin2002.ThemostpredictableoutcomesreportedbyYogidetoxersarethereleaseofexcessweight,improvementofsleep,andtheoverallfeelingoffallinginlovewithone'slife.YetwhatsurprisestheYogidetoxersthemostisthatastheirdesiresgetsmarter,theiraddictionsfallaway.

Repeatedly,wehear:

*Idon'tcravethebakedgoods.

*I'mnolongerwantingaglassofwinewithdinner.

*Idon'twant_____________anymore.(Fillinbread,coffee,beer,cheese,meat,chips,icecream,pizza,etc.)

Thecruelparadoxisthatifyourcravingsaredumb,theymakeyoudumber.Tasteisrelativetowhatyou'verelishedrecently.Whatyoucraveisalmostalwaysdeterminedbythepatternyouarein.Ifyou'vebeeneatingcookieseveryday,youwillcravecookies.Ifyou'vebeenaddinglemontoyourwatereveryday,youwillcravelemonwatertomorrow.Likeincreaseslike,andtheoppositesreduceeachother.Whenyoustarttodiversifythespeciesinyourdiettodiversifythenutrients,whatispalatabletoyou

expands.Whenyoueatseasonally,youcravewhatisinseason.Ifyoucanchangewhatyoucrave,besmartindesigningtomorrow'scravings.

RefresheronPlantPartsasFood

Thedifferentpartsandstagesofplantsreflectandenableustoconnectwiththecyclesoflifeitself.Thecycleforplantsgolikethis:seed,sprout,root,stalk,leaf,flower,fruit,andbacktoseed.

Areseedsbetterthansprouts?Arerootsbetterthanstalks?Ridiculous,right?Allpartsserveapurpose.Allplantsbearagift.Hereisarefresher.

Physicalbody Mental/EmotionalBody Examples

SeedOil,fat,deepnutrients,deepenergy,buildsbodilytissue

Providesgrounding,andaheavy,potentenergy.Fatistheemotionoflove.Mostseedsneedtobesoakedorroastedfirst.

Spiceseeds,grain+legumeseeds,nuts,oilseeds.Anythingthatcansprout.

Sprout Quickenergy;protein;boatloadsofnutrients

Zippy,energized,childlike,quickenergy

Alfalfasprouts,sunflowersprouts,beansprouts,sproutedquinoa

Root Minerals;fiber;sugarsBuildingenergy,grounding,nutrifying;balancewithleavestoavoidstagnation

Carrots,beets,potatoes,radishes,yams,jicama

StalkHydration;fiber;lowcalorie;greatforchewingthecudwithoutcalories

Thechewingactionrelaxesthejawandthenervoussystem.

Celery,broccolistalks,chardstalks,dandelionstems,kalestalks

Leaf

Sunlightenergy;chlorophyll;nutrients,minerals,cleansing,scraping,andcontracting;boatloadsofnutrients

Quickdailyenergy;clarifying;cleansing;removesstagnation

Lettuces,kale,collards,dandeliongreens

Flower Nurturesthesensesandsoul

Addsbeauty,sensitivityrefinement,andjoy.

Roses,Johnnyjump-ups,lavender,fennel

FruitSugars,quickcarbs;replenishesbloodsugarenergyquickly

Thesweetheavyqualityoffruitcreatesrelaxation+ease,remindingusofthesweetnessoflife.

Apples,bananas,avocados,pineapples,dates,raisins,grapes

Now,forawiderperspectiveonhownatureistryingtofeedyou,we'lltakeawalkon

thewildside.

MeetandEattheInvasives

Themorediversethenutrientcomplexofyourdiet,themorebuildingblocksyourbodyhastobuildsoundtissue.Ifthenameofthegameisahigh-nutrient,mostlyregionaldiet,wheredowefindhigh-nutrientfoods?Thereisascareinourcultureaboutfood-nutrientdepletion.Ourtopsoilisdepleted.Manyofourplantsarenowengineered.Oursoil,ourplants,andthereforeourfood,isn'twhatitusedtobe.Mostofourmeatisderangedthroughfactoryfarming.Wearen'tgettingthenutrientsourbodieswantoutofthefoodsinourgrocerystores.

Atthesametime,ournaturalgrocersareopeningnewaisleswithimportedsuperfoods—gojiberries,maca,acaiberry,chia,spiru-lina,dehydratedcoconutcrystals,quinoa,amaranth,chlorellaandazillionothergreenpowders,reishi,beepollen,camuberry,hemp,cacao,hijiki.Ouroptionsandourtastebudsareexpandingquickly.Themedicinalandsupplementsectionofthegrocerystoreoverflowswithplantsfromaroundtheworldpackedinbottles.Thisisexcellent—andproblematic.

Thecarbonfootprintoftransportingthesesuperfoodsisahighpricetopay.Nottomentionthatourmarketvalueplacesthecosttoohighforimpoverished,nutritionallydeficientlocalsandregion-als.ThesepeopleneededucationandempowermenttoretraintheirpalatessinceCoca-Colamovedintotheirhood.Therefore,whilethesuperfoodsareindeedsuper,theydon'ttaptheoriginoftheissueorsolveallofourproblems.

Whatisabodythrivertodo?Looktonatureforthesolution.Natureprovidessolutions,invitingustoobserve,cooperateandintegrate.

HaveNoFear,theInvasiveWeedsareHere

Manyofthenextgenerationofsuperfoodswillbeourhyper-prolific,biodynamic,permaculture,commoninvasiveweeds.Wehavebarelytappedthenaturalproductivityofourregionalecosystempotential.Nutrientsthatcanprotectourimmunesystemsgrowinourownbackyardregionalecosystems.Oursharedplanetaryinvasivesuperfoodsareeverywhereyouwanttobe.Yetmostofusdon'tknowthatinvasivescannutrifyourbodiesaseasily,ifnotbetter,thanthepricey,hip,importedsuperfoods.

Theinvasives—dandelion,thistle,lamb'squarters,miner'slettuce,stingingnettle,burdock,mullein,andpurslane—havetakenresidenceinyourregion.Theypopupandthrivewheresoilisdisturbedduetotheirecologicalcompetence.Theyaresuccessionplants,thrivingintheharshestofconditionsthathumansinflictontheearth'ssensitivetopsoil.

Theinvasivesareimpossibletoeradicateevenwithchemicalwarfare,whichinturnrenderstopsoilandneighborhoodshorrificallytoxic.Ofcourse,chemicalwarfareonweedsendsupingroundwaterandinourbodies.Whatgoesaround,comesaround.Theinvasivesarebarelyaffectedandcontinuetoovertakenativespeciesplanet-round,furtheralteringthefamiliarlandscape.

Butthisdoesn'tneedtobeabad,sadstory.LiketheRomanEmperorMarcusAureliuswroteeonsago,"Theimpedimenttoactionadvancesaction.Whatstandsinthewaybecomestheway."

Invasivesgrowrootssostrong,andsodeep,thattheybreakthroughconcretetograbnutrientsfromthedeepearth.Theirdharmaistorefertilizeandremineralizethesoilwehavewrecked,andthenmoveon.Somehavetaproots10to60feetdeeptoaccessnutrients,minerals,andvitaminsbelowthedisturbedtopsoilandbringituptothesurface.Thewildinvasivesaresuperconductors,pullingwaterandmicronutrientsthroughthecrust,deepbeneathourdestroyedtopsoil—thebarrierourkaleandcarrotscan'tpenetrate—andbringingthenutrientsupthroughtheirshoots,intotheirleaves,flowers,andfruits.Thewildinvasivesareheretosaveourday,tobecomebothourgardenandourmedicinecabinet.

Backyardinvasivenutrientsoffertheirimmuneresiliencetoyourimmuneresilience.Whenyoueatplantsthatthriveinyourecosystemyouborrowtheirlocalintelligence.Eattheplantsthatthriveinyourecosystemandtheylendyoutheirthrive.Ifyoueatthewildinvasiveweedsinyouryard,ifyoublendthetenderdandelionandyoungthistleleavesintoyourmorninggreensmoothie—youbecomeyourlocalecosystem.Ifyou

don'teatyourlocalplantfriends,youeventuallybecomeallergictoyourlocalecosystem.

Whenyoufirststarteatingwildplantsorwildweeds,younoticetheytastewild.Youwillfindthemnotaspalatableastheirdomesticatedbrethreninthegrocerystore.Youcantastetherawelementsandexoticphytonutrientsinthem.Youcantastethewildness,prana,andplantchemistryinitsnaturalstate.Youareeatingthefoodsmorenutritionallyakintowhatyourancientancestorsate,whichawakensbothyourinformedancestralmemoryandprimalenergy.

Themostcommonreactiontoeatinglocal,wildweedsandnativeplantsistobealarmedattheirintensity.Theyhaveintenseflavorsandwildenergies.Ourpalatesaredomesticated,emasculated,castrated,ifyouwill,cutofffromrealnutrients.Butremember,tastesareacquired:tasteisrelativetowhatyou'verelishedrecently.

Asmypalatewisedup,Iwantedtoknowthenativeediblesinmyecosystem.AsIlearned,Iplantedtheminmyyard.WhenIheardabotanistsaythistle,apricklybeastofaplant,wasedible,Ididsomeresearchandexperimented.Overtime,mygardenplayedsecondfiddleasIharvestedthethistle,dandelion,lamb'squarters,amaranth,miner'slettuceandalfalfavolunteers.Evenyoungthistleleavesblendnicelyinahigh-speedblenderwithapples,asqueezeoflemon,asprigofmintandwater.Thepricklesturnsilkysmoothinagreensmoothie.Thetaste?Wild.

I'llkeepsayingit—wildfoodstastewild.Youcan'texpectyourconditioned,domesticated,globally-importedpalatetoembracethewildlandscape.Youaregoingback100to200years,tastingmineralsandmicronutrientsyou'venevertasted.Yet,afteryouconditionyourpalatetowildfoods,youcravethem.Likeincreaseslike.Repetitionculturesyourhabits.Themoreyoudigdandelionandthistle,themoreyoudigdandelionandthistle.Andwhenyoudo,visityogahealer.comtopickupyourDandelionsaretheNewKaleT-shirt.

NavigatingtheUrbanLandscape

Irealizenotallofyouhaveathistlepatchinyouryard.Manyofyouareurbanandarenotabouttoplucktheinvasivepurslanegrowinginthesidewalkcracksandthrowitinyourblender.

Leavingwildfoodsaside,let'sbackupastepandfocusonspeciesdiversification.Whenyoudiversifytheplantsinyourdiet,youdiversifythenutrientsinyourbody.Asyouconnectwiththeplantsandimbibethediversityofnutrients,youwillhavetheexperiencethatnatureistryingitsdamnedesttotakecareofyou.Withthatorientation,youenterthrive.

Ifyouliveinacity,hopefullyyou'regoingtothefarmersmarketsweeklyinseason.Hopefullyyouaregrowingafewplantsinyourkitchenandsproutingseedsonyourcounter.Youcangrowgreensyear-roundthroughwindowsillgardening.Ifyoudon'tknowhow,listentothe"IndoorGardening"episodeontheYogahealerRealLifeshow.

You'llfeelmorelikeaconsumerinacity,soit'simportantforyourownpsychetotakeactiontoenterthecollaborativecycle.Yourdemandismuchofwhatisdrivingtoday'seconomiclandscape.Spreadtheword.TakeastandagainstRoundupReady®yards.Educateyourselfandyourpeers.Beadynamicconversationalist.Evolvefromconsumertocollaborator.

Atthefarmersmarketweekly,getintouchwiththemarketvalueofnutrient-densefoodinyourregionandknowtheprice;it'sagoodvalueforyourbodyandspirit.Addplantswiththecolorsandtexturesthatgrabyourattention.Experimentwithflavorstostimulateyourpalate.

Talktoyourfarmersaboutwhytheyfarm.Askifthey'llstarttotrucktheiredibleweedstotownalongwiththeirdomesticatedplants.Tellthemthattogetheryoucanraisedemandandmaketheirworkeasier.Wildweedsgrowthemselves!Thefarmershavetoweedthemoutanyway,mightaswellloadtheminthetruck.Duetodemand,youcannoweasilyfinddandeliongreens,lamb'squarters,andpurslane.SoonenoughWholeFoods'"365"labelorJambaJuicewillsellaLocalInvasiveGreenFoodPowder.Soonenough.Howyoushowupandwhatyourequestmatters.

Youcan'ttradeyourbutterlettuceforthistleovernight.With"Yes,and"youdon'thaveto.StartbyusingtheSpeciesTrackingListintheBodyThriveWorkbooktohelpyouaddmoreplantspeciestoyourdiet.Imadeachartforyoutokeepscore:non-localplantscountfor1,regionalplantscountfor2,localwildedibleplantscountfor3,invasivescountfor4.

Paleo(lithic)Diet:thePre-AgricultureApproach

IlovePaleo.Excepttheprejudiceagainstsweetjuicyfruits,beans,andgrains.Oh,andthecommon

practiceofeatinganimalfleshororganstwotothreetimesaday.No,really,IdolovePaleo,exceptforthosethings.Hereiswhy:

1.TheideaofPaleoisbasedontheplantsthatprimitivehumansate.

2.Processedfoodisout.High-glycemicandcarbohydratefillersareout.

3.You'reactingmorelikeacave(wo)man,eatingmostlyleafygreens,shoots,roots,nutsandseeds.

4.Youcansimplifyyourfoodpreparation.

5.Thepaleo-peopleoftodayareconnectedandenthusiastic.Theycanhelpspreadthewordontheedibleinvasivesandthey'llbebehindourRoundupReady®RemovalRevolution.

So,ifyou'regoingPaleo,goPaleo-Invasivor."Invasivorismistheactofeatinginvasivespecies,onpurpose,inordertolowertheirnumbers,"34saysJoeRoman,conservationbiologistandfounderofeattheinvaders.org.Joedefinesinvasivorismasdirectingourappetiteinawaythatcouldhaveapositiveimpact.Hisplanispure,awake,connectedgenius.Ifyoueatfish,eatcarp,nottheendangeredswordfish.Ifyoubuyalotofmeat,meetthefarmer,findoutwhichanimalsarelessresource-intensive,andbuyinbulk.

Let'snotforgettheunderlyingmessagefrombothAyurvedaandtheplant-baseddiet—gettoknowyourself.Experiment.Whatworksforyou?Behonest.Noteveryoneisgrainorglutenordairyorlegumeintolerant.Noteveryoneneedsanimalparts,butsomepeopledo.Makeyourchoicesaccordingtoyourowndiscoveries.Honoryourethicsforsustainable,diversenutritionforall.Becomeadynamiccollaboratorwithourplanetaryecosystem.

TipsforaPlant-BasedDiet

*Trackthespeciesyoueatandaddanewspecieseveryweekormonth.

*Favornutrient-densefoods.

*Becomeawareofthephaseinthecycleofthefoodonyourplate.Diversifyyourdiettoeatrootsandleaves(greens),fruits,andseeds.Startwithawareness.

*Ifyouneedtoloseweightorsmartenyourcravings,jointhenextYogidetoxatyogidetox.com.You'lllearnaboutacid-alkalinebalanceandhowtoeatdetoxifyingandhealingfoodsonaregularbasis.

*Eatleafygreensandnon-starchyroots.Limitstarchyroots.

*Eatfoodsofeverycoloroftherainbow.It'sfunandyougetmorephytonutrients.

*Learnwhichfoodsandedibleweedsgroweasilyinyourecosystem.

*Findalocalbotanistandorganizealocaledibleplantswalk.Thissoundsharderthanitis.Peopleandplantswillthankyouforit.

*ReadKatrinaBlair'sbook,TheWildWisdomofWeeds:13EssentialPlantsforHumanSurvival.

*Listenforwhichplantfoodscallyournamewhenyouwalkdowntheproduceaisle.Puttheminyourcart.Thepranaintheplantsisstillaliveandconnectingwithyourprana.Honorthatconnection,andyou'llgainmoreaccessintoyourintuitivebody.

*Beforeeating,taketimetopauseandconnectwiththeplantsonyourplate.

*GetyourplantfoodsinseasonfromaCommunitySupportedAgriculture(csa)programorfarmersmarket.

*Growyourownfood,evenifit'sjustsproutingsproutsandmicrogreensonyourcounter.

*Talktoyourfarmersatthemarketaboutbuyingtheiredibleweeds.Talktothoseyouinfluenceaboutincreasingdemandforedibleinvasives.Givethemagoodrap.

*Ifyoueatmeatorbonebroths,findaregionalCSAmeatfarmandstockyourfreezer.Getasmalldeepfreezerifyouneedmorespace.Buytheeggsofheirloomchickens.

Relationshipsaremirrorstouseforself-learning,enquiry,andinvestigation.Throughthatverylearning,radicaltransformationofone'slifecantakeplace.Ifourrelationshipsareunclear,confusionandconflictwillaffectourwell-being.35

—DR.VASANTLAD

We'lltaketimetopauseherebetweenthefirstfivehabitsandthenextfivetodiscusswhatischanginginyourlife.Refertothischapterwheneveryouwanttoproactivelyengageinrelationshipstouplevelyourhabits.

BodyThriveleadstolivinglifeonyourownterms,interdependently.Asyoudialinthese10habits,you'reconstructingthebuildingblocksofavibrantlife.The10habitsshiftyouridentity.Takeamomenttoconsiderhowyourbodyisshape-shifting,howyourthoughtsaresmarter,howyouremotionsaremorepositive.Ifyouareintegratingthehabitsinyourdailylife,yourrelationshipswillalsobeshifting.

Ifindmyclientsareoftensurprisedwhenthecorepeopleintheirlivesaren'tgunghoaboutevolvingrightalongsidethem.Yougetinspiredandwanttoignitethedrivetoevolveinothers.Sometimesthishappens,andyourpartner,kids,parents,andbestfriendsareinfortheride.

Moreoften,theyaren't.Thecorepeopleinyourlifemaybehappyjustastheyareandnotinterestedinshape-shiftingtheirdietandlifestylealongsideyou.Thiscancreatea

worldoftension,discomfort,frustration,anddepressionasyoucometotermswithtryingtomoveforwardwhilefeelingdraggedback.

Underlyingallthisisacrucialclue—youneedtospendmoretimewithpeoplewhohavethedailyhabitsyouwant.Surroundyourselfwithpeopleyouadmire.

The10habitswillclarify,change,andevolveyourrelationships.We'lltakeabriefintermissioninthischaptertonavigateyourcorerelationshipsasyouevolveyourhabits.

Thischapterisfilledwithtools—fromsuper-easytacticstonavigatingstickyorstucksituations.Withoutthesetools,youwillgetfrustratedandyourprogresswillbeunnecessarilyslow.

HowtoAskforSupportwithHabitEvolution

Asyouarechangingyourhabits,it'ssimplykindtoinformothers.Notonlydoesthathelpyoustayaccountabletoyourselfbyhavingothersknow,italsogivesyourpeopleaheads-up.Therealboonhereisthatyoucanalsodeliberatelyandspecificallyaskforsupport.

Inasking,wearehumbled.Weadmitthatweareinterdependent,notisolated,andthatweaffecteachother.Letmeshowyouthesimplest,mosteffectivewayI'vefoundtomobilizesupport.Andyou'llbemorelikelytosupportothersontheirgrowthpathsonceyouknowthisstrategy.Followthesesteps:

1.Determinethehabityouwanttohave.

2.Bespecific:e.g.,gotobedby9p.m.Orwakeupandworkoutfor20minutesbefore7:30a.m.

3.Determinewhomayinfluenceyourhabitsorbeaffectedbythem,consciouslyorunconsciously.

4.Writeyourlist,includingpeopleyoulivewith,dependents,friends,colleagues,andinfluencersinthemedia.

5.Scheduleafive-minutecheck-in.

6.Ifyouhaveaccesstothepeoplewhoinfluenceyou,askthemifyoucanscheduleaquickmeetingwiththemaboutahabityouaretryingtochange.Schedulethemeetingforaneutraltime.Youwanttheirfullattention;don'ttrytoslipthisintoacasualconversationorthrowitintoanargument.Ifyouhavechildren,youcanschedulemeetingswiththemtoo.

Herearesomeguidelinestogetyourfive-minutecheck-instarted.Atthemeeting:

1.Tellthepersonthe"why"behindthehabityouwanttochange.Forexample,Rose,thewomanIbroughtupinHabit3,toldherpartner,"IamreallytiredwhenIputthetwo-year-oldtobed.Mybodyjustwantstobedonewiththedayandgotosleep.Thismay

soundwacky,butIwanttostartgoingtosleepthen,orwhenevermybodysignalsit'sdonewiththeday."

2.Askthepersoniftheyarewillingtosupportyouinthishabitchange.Oftenyourchangeinhabitsaffectsotherpeople.Beclearonwhatwillbeaffected,andhowyouwanttomanagethoseeffects.InRose'scase,bygoingtosleepearliershewouldn'thelpfinishthedishesorlaundryorconnectinanadultconversationwithherhusband.Onceyouknowwhatisatstakeforthishabittochange—forallparties—youcanaskforinformedsupport.

3.Determinespecificwaysyouwantsupport.

4.Givingsupportisabsurdlyeasywhenthepersonknowsexactlywhattheycando.Ifnecessary,brainstormtofigureoutwhatthatis.Askingforaspecific,non-snarkyreminderisoftentheeasiestandmosteffectivewayforyourinfluencerstosupportyou.IaskmyhusbandtoremindmethatI'dratherhavearawgingerballinsteadofwhateverheishavingfordessert.Iaskhimtoremindmeinanemotionallyneutralway.Notteasing.Notcajoling.Justremindingme.Youcanusethetrigger-habit-rewardmethodaroundsupport.

*Exampleusinganemotionaltrigger:

"Whenyouhearmetalkingtoofast,willyouremindmetotakeadeepbreath?"

*Exampleofusinganactivitytrigger(notehowyoucanalsoaskpeoplenottoofferyouthingsyouaretryingtoconsumelessof):

"Ifyouaregettingdrinks,I'dlikehotwaterwithlemon.Pleasedon'taskmeifIwantaglassofwine.Thatwouldbeatremendoushelp."

Roseaskedherhusbandtosupporthernewbedtimehabit.Hedeterminedhewouldfinishthedisheswhilesheputthetwo-year-oldandherselftobed.Afterafewcheck-ins,theydecidedtoinvest$50aweekinhouseholdservices.Theyfoundaresponsiblehighschoolstudentwhocoulddolighthouseworkandplaywiththetwo-year-oldforafewhoursontheweekendwhiletheytookahikewiththebaby.Theygotintheiradultconversation.Rosebegantogetthesleepsheneeded.

Afterafewmonthsofgoingtobedwhenherbodyfirstsignaledfatigueintheevening,Rosewokeupfeelingrested.Ittookmonths.Eventually,shewokeupwantingtobreatheandmove.Now,herbreathbodypracticecouldmoveontocenterstage,yetearly-to-bedremainedherkeystonehabit.

Youcanevolveyourrelationshiphabitsanddynamicslikeanyotherhabitchange.Becreative.Experimentandtakerisksasyougoalong.Seewhatworksforyouand

yourpeeps.Thatisit.Thatishowyouaskforsupportinyourhabitevolution.

HowtoHaveYourWeeklyThriveMeeting

Whenyourealizehoweasyitistoaskforandreceivesupport,youmaywanttoincorporateweeklythrivemeetings.Irecommendthisforeveryone—whetherit'saweeklychatsessionwithagoodfriendorascheduledtimetocheckinwithyourfamilyoranyoneyousharespaceandlivewith.

Athome,wehaveaquickfamilymeetingatsomepointontheweekend.Usuallyit'saspontaneousaffairafteraweekendbreakfast.However,asyou'regettingstartedwiththis,scheduleaconsistenttime.Themorepeopleinvolved,themoretimeyouneed.

Setupatimefora20-minuteweeklymeetingthatwillworkforeveryone(Iencouragekidsofallagestocome,tohelpthemlearnthisbasicskill).Onceyouhaveatimeestablished,putitonyourschedule.Don'tcancelwithoutrescheduling.

AtYourWeeklyMeetings:

1.Presentwhyyouaremeeting.Youcanusethisstatement,orcomeupwithyourown."Wearecomingtogetherforashortconversationtocheckinwitheachother,tofindouthowtosupporteachotherintheweekahead,andtoresolveanyissuesthatkeepusfromthrivingtogether.Let'sgetstarted."

2.Givethehotseattoonepersonatatime,workingthroughthefollowingquestions.Dividetheamountoftimeyouhavebythenumberofpeople,sothatnoonedominates.Movethroughallthequestionswithonepersonbeforegoingtothenext.Ifyoudon'thaveenoughtimeforthat,justusethefirstsetofquestions,andmovetothenextperson.

Whatisgoingonforyouthisweek?Whatareyourgoalsfortheweek?Whatworkedwellordidn'tworkforyoulastweek?

Howcananyofussupportyouthisweek?Doyouhaveanyspecificneedsorrequests.Listendeeply.

Doyouwanttocleartheairaboutanythingwithanyone?Thisisacallforgrievancesandanopportunitytocleartheair.

3.Switchtothenextperson.

Withpractice,themeetingsarequick.Don'tusethistimetodisputecomplicatedissuesordococounseling.Ifsomeoneneedsmoretime,scheduleasessionjustforthem.Ifthishappensrepeatedly,askthemtolistenmorethanspeak,fortheharmonyofthewhole.

Inthebeginning,newhabitsareawkward.Youcan'texpecttheHowtoAskforSupportHabitortheWeeklyMeetingHabittobeanythingbutawkwardinthebeginning.However,ifyoucommittoit,you'llfindthatyouflythroughthemeetingandthedaysbetweenmeetingshaveenhancedcooperationandgoodwill.

Theweeklymeetingworksforbestfriends,couples,andfamiliesasmuchasitdoesforcompaniesormastermindgroups.Scheduleitin.Askyourself,"Howeasycanitbe?"Showupandsticktotheagenda.Bringapositiveattitude,yourcareforothers,open

expectations,andabucketofcuriosity.

WhatifYourPeepsDon'tWanttoEvolve?

Iusedtolookforsupportinallthewrongplaces.IwantedmyhusbandtobeasexcitedandmotivatedaboutdietandlifestyleevolutionasIwas.Iwantedmydadtocoachmeinmycareer,ashehadbeenasuccessfulbusinessman.Iwantedmyoldfriendstobecomethoughtleadersandcommunitycatalysts.Iwantedallsortsofthingsfromallsortsofpeoplewhoweremoreinterestedinotherpursuits.

Insteadofreplacingallmykeyrelationships—parents,husband,siblings,friends—Idecidedtonoticewhatthesefolkswerealreadybringingtothetable.

Seethechoicepointthere?Todecideistoputsomethingtodeath.Iputtodeaththeideaofreceivingspecificsupportwhereitdidn'talreadyexist.Idecidednottoexpectorevenaskmypeepsforgiftstheycouldnotgive.Thiswasatremendousbreakthroughforme.PriortomyahamomentIhadallsortsofexpectations.NotonlywasIunrighteouslydisappointed,Iwasn'tgettingmyneedsmet.Soinstead,Idecidedtoconsciouslyreceivethegiftstheywerealreadygiving.

ThenImadeapivotaldecision.IdecidedtolookwhereIcouldactuallyfindthespecificsupportIwantedinmycareer.Isearchedandfoundnewsocialcircles.Isearchedandfoundgreatbusinesscoaches.Isearchedandfoundbrilliantcollaboratorsandaccountabilitypartnersonthesamepath.IformedmastermindgroupswithcolleaguesmoredeterminedandskilledinthearenasIwantedtopursue.Ihiredcoacheswhoweremoreorganized,efficient,andaccomplishedthanmyself.Istoppedlookingforsupportwhereitdidn'texist.

RelationshipAgreements

ThepathofBodyThriveleadstoanawakelife.Asyourbodythrivesatahighervibration,yourcareexpands,yourideasaremoreinterconnected,andyouwanttogrowinallaspectsofyourlife—health,career,relationships,finances,personalintegrity,dharma,philanthropy.

Whenyou'regrowingatanacceleratedrate,youmayfeellikeyou'resurroundedbysticks-in-the-mud.You'llfindmanyofyourfriendsorfamilymembershavebeliefsyounolongerhold.Youmaywanttobreakawayfromvictimmentality,complacency,andcomplaining.AT-shirtfromamicrobreweryinBozeman,Montana,comestomind—"NoWhiners"wastheirmotto.

Formanyofmyclients,arealizationoccursthattheyarepartneredwithaddicts.Theywakeuptotheirownaddictionsandenablingbehavior.Theirpartner'shabitofdailydrugoralcoholconsumption,junkfood,overeating,television,workaholism,orwhatevertheaddictivepatternmaybe,isn'twhattheywanttodoanymore.

Atfirst,theymighttrytomotivatechangeinothers.Then,ifchangeisn'thappening,theyneedtoupdatetheirrelationshipagreementsinthosecorerelationships.

Wehaveeitheroutdatedorupdatedagreementsinourcorerelationships.Iftheagreementsarenotarticulated,theycanquicklybecomeoutdated.Ifyou'reoperatingonoutdated,unspokenagreements,therelationshipisn'tasdynamic,inspired,

evolutionary,supportive,orconnectiveasyouwantittobeonthebodythrivepath.Takethetimetostepbackandconsciouslyupdateyourrelationshipagreementstolineupwithyourpotential.

HowtoUplevelYourRelationshipAgreements

You'llfindtheRelationshipAgreementConversationbelowverysimilartotheweeklymeeting,exceptthatitdoesn'thappenweeklyandyoucangomuchdeeper.

Scheduleaneutraltimefora60to90minuteconversation.Itmayactuallybemuchshorter.

Youmaystartthemeetingsayingsomethinglikethis:"Wearemeetingtobecomeawareof(orrefresh)theagreementswehaveinourrelationship.Wewillcheckinwitheachothertofindouthowtosupporteachother'sgrowth,tocleartheairasnecessary,andtoresolveanyunspokenissuesthatkeepusfromgrowing.Letusbegin."

Then,taketurnsdiscussingthefollowing:

*Whatarethegrowingedgesinyourliferightnow?

*Whatdoyouwantfromourrelationship?

*Arethereanyoutdatedagreementsorunresolvedissuesbetweenus?

*I'minterestedinsupportingyourgrowth.Let'sexploreafewspecificwaysIcansupportyou.

*Let'snameethicsandsharedvaluesourrelationshipisnowbasedon.

Thesequestionsareguidelines.Findquestionsthatworkforyoutoupdateyourrelationshipsinlinewithwhereyouwanttogoandhelpyoutohelpothers.

Next,let'slookattwocommonscenariosthatIwitnesstimeandagainwhenmyclientsengagewiththeBodyThrivehabits.

CoreRelationshipScenariosaroundHabitEvolution

OvermyyearsofleadingYogidetoxgroupsandBodyThrivecoaching,I'veseentwobasicrelationshipscenariosplaythemselvesoutwhenonepersonstartstomaketheBodyThrivechanges.

ScenarioAGoesLikeThis:

Thistley,whohasalwaysbeenintoyoga,goesonaserioushealthkickwithAyurveda.Shedetoxes,turningherselfandherkitchenupsidedownandinsideout.Shebuysanexpensiveblenderorjuicer.Shestartsdoingself-massageandgoingtobedearly.Shestartsmeditatingbeforedawn.Hersparetirefallsoff.Herinnergorgeousnessshinesthroughbrighterthanithasinyears.Sheistappingintoherinnerbeauty—fueledwithdeepbodywisdomanddevotedtoevolvingherhabitsoverthelonghaul.Soonher

partnerisalsoaskingforagreensmoothie.Becauseit'snotmuchfunstayinguplatealone,herpartnerstartsturninginearlier.BecauseThistleydoesn'tdrinkmuchatnightanymore,theytakewalksordohouseholdprojectsafterdinner.Thistleyismeetingnewfriendsatyogaclasswhohavehealthier,inspiringrelationships.Theirsocialcircletransformstomatchtheirhighervibration.

(Thetoolsinthischapterfacilitatethistypeofscenario.)

ScenarioBGoesLikeThis:

Dandi,whohasalwaysbeenintoyoga,goesonaserioushealthkickwithAyurveda.Shedetoxesandturnsherkitchenupsidedownandinsideout.Shebuysanexpensiveblenderorjuicer.Shestartsdoingself-massage,andgoingtobedearly,wakingupearly,andmeditating.Hersparetirefallsoff.Herinnergorgeousnessshinesthroughbrighterthanithasinyears.Youknowthestory.

Inthisscenario,herpartnercomplainsthatDandiisn'tasfunassheusedtobe.She'stooseriousnow.Shedoesn'twanttogooutandshareabottleofwine.Sheislessinterestedinsexbecausesheisnotattractedtohim.Dandiandherpartnerdriftapart,eachpreferringtospendtimewithpeoplewhoareontheirwavelength.Theystaytogether,livingseparateliveslikeroommatesunderalegalorreligiouscontract,butinafieldofnegativetension.Or,theysplit.

ScenarioAorBorsomethinginbetweeniswhatIroutinelywitnessaspeoplenavigatehabitevolution.Ifyoufindyourselfsomewhereonthisspectrum,knowyouarenotalone.Andwhilethisperiodmaynotbeeasy,setyoursights—andyourhabits—onthelifeyoudesire.

Startbylookingforsupportinalltherightplaces.

LookingforSupportinAlltheRightPlaces

Ihaveasimpletoolthatcanhelpyouorientyourselftowardgrowthrelationships.Starthere.Makeachart.Fillinthecolumnswithnamesofthecorepeopleinyourlife.

*Thefirstcolumnispeoplewhobolsteryourpotential.Theyholdyoutoalevelofintegrityyoustriveforinyourself.Thesepeopleupholdyoutobeallthatyoucanbe.Theydon'tletyouslide.Theychampionyou.

*Themiddlecolumnispeoplewhodoletyouslidesomeofthetime.Theythemselvesmaynothaveclearrelationshipagreements.Theysometimesinspireandsometimeschallengeyou,butoftenarecomfortablecompanyanddon'tholdyoutoyourhigherstandard.

*Thethirdcolumnisforpeoplewhoarevictim-oriented,pessimistic,andunderminetheirownandyourgrowth.Youmayhaveoncerelatedandconnectedwiththesepeople,butnowyoufindyourselfuninterestedanduninspiredbytheconversation."Degenerate"means"nolongerofitskindorgenus,"andattimesyoumaywakeuptothefactthatyouarenolongerwantingtoplugintocertainrelationships.

YourUplifters/Champions/Upholders TheMiddlers TheBackSliders

Nowthatyouhaveyourchart,youmayhaverealizedafewthings.Youmayhaveanoverflowingcolumnoranemptycolumn.Hopefully,yourchartisweightedtotheleft,nottheright.Inanycase,thisiswhatyouwanttodonext:

1.FocusonyourUpholders/Champions/Uplifters,ifyouhaveany.Scheduleatimetotalk.Letthemknowyouvalueyourrelationshipandwanttotakealittletimetogetclearonhowyoucansupporteachother.Makeaninformal(orformal)agreementbasedonholdingyoutoalevelofintegrityyoustriveforinyourself.

2.WiththeMiddlerslist,askiftheyareinterestedinmakinganinformalorformalrelationshipagreementbasedonholdingyoutoalevelofintegrityyoustriveforinyourself.Theymightnotgetitatfirst,butwillprobablyfindtheconversationinsightful.

3.IntheBacksliderscolumn—ifthisisacorepersoninyourlifethatyoufeeldoesn'tsupportyouorgetwhereyou'reat—youneedtoscheduleaRelationshipAgreementConversation.Thiswillcreateclarityandanewplatformforbothofyou.Andremember,peoplecanjumpcolumnsatanytime,especiallywhenyouinvitethemtostepintointegritywithsupport.

Youmayhaveasenseitwilltaketimetoupdateyourrelationshipagreementsandnavigatetowardthosewhoareinspiring—whobreathelifeintoyou.Thissimpletooldoestaketimeandaccountability.Createcircumstanceswhereyoucanbeinfluencedbythosewhoarehittingthemarkratherthanthosewhoaremissingthemark.Youmaybeaterrificinspirationtothoseinthebackslidercolumnovertime.

Whenyou'regrowing,shifting,evolving,youwanttostabilizeyourgrowth.Youdon'twanttobackslide.YouneedtoknowwhoisonyourChampionslist.Youneedtoknowwheretoturnforthebestadvice.Youneedtoknowwhoyouwanttobeinfluencedby,becauseyouallinfluenceeachotherallthetime.

Next,let'slookatconsciouslycreatingourtribe.

Tribe

WhenIwasteachingthisconcepttomyYogidetoxstudentsyearsago,ItoldthemtolookattheFavoritesintheircellphone.Iaskedthemtoseehowitmatchedupwith

lookingforsupportinalltherightplaces.Akeytohabitevolutionisevolutionarypeersupport.Inyogawecallthiskula,or

communityoftheheart.InBuddhism,wecallitsangha,orcommunityofpractitioners.Inbehavioralsciencewecallitpeersupport.

Foryourfoundlinghabits,youneedtotakethepeersupportultra-seriously.Blowthispartoff,andno,youwon'tshootyourselfinthefootagain.You'llsimplybebindingyourfeet.Withoutpeersupport,youcanonlytakebabystepslikethosecruellymistreatedwomenfrompasterasinChina.Whytakebabystepswhenthemotherofallmothersisgrantingyougiantsteps?

Ifthewords"peersupport"don'tworkforyou,trytheword"tribe."Tribeisafirstchakraword—whereyouarerooted.Tribeisyourpeople,yourbase,anextensionofyourself.Thepeopleyousurroundyourselfwithbecomeswhoyouare.Whenyou'reevolvingyourhabits,Irecommendfindingorformingatribe—acommunityoftheheart—thatalreadyhasthathabitinmotion.

Forinstance,let'stakethemeditationhabit,whichwe'llbedivingintoshortly.Iknowmorestudentshavestruggledtogetthemeditationhabitdialedintoadailyroutinethananyotheractionablehabitlistedhere.Meditation,orthesitting-in-silencehabit,mayseemoutofreachinanoverstimulated,exciting,rapidlyevolvingworldunfoldinginthebigmystery.

Tositinsilencemaybearduousatfirst.Ifwecan'tmakearduousintoeasy,we'llfail.Whatifyoucalledinthetroops—thetribe?Therearealreadygroupsofpeople

meditating,locallyoronline.Getyourselfinthemiddleofguidanceandsupport.Youcanjoinoneofthemanyfreeonlinemeditationcommunities,likeCraigHamilton's.OrjoinaBodyThriveCoachinggroupandconnectwithacoachandaposseofpeoplejustlikeyouwhowanttocreatetheirnewnormal.

FindanAccountabilityPartner

Let'stakeanotherhabit—earlytobed.Let'ssayeveryoneinyourhouseholdgoestobedlate.You'retheonlyoneinterestedinchangingyourbedtime.Obviously,youcan'tditchthistribe.Butaskaround.Letyourfriendsknowyou'retryingtogotobedearlier.Seeifanyoneelsehasthathabit.Seeifanyoneelsewantstoworkonthathabit,inearnest,rightnow.

Whenyoufindsomeonewhohasthathabitorwantsthathabit,createanaccountabilitypartnership.Whileonlyyoucanreallyholdyourselfaccountable,havingsomeonetocheckinwithandreflectbacktoyoucanmakeyoumuchmoreaccountabletoyourself.

Withapartner,youcouldhaveafive-minutemorningcheck-in."Didyougotobedbyyour10p.m.goal?""No.""Whatchoiceswillyoumaketodaytoensureyou'reontargetforanearlierbedtime?"Or,ifthishabitistoochallenging,pullakaizenmoveandask,"Howcanyoumakethehabiteasier?"Or,ifyourpartnerisrepeatedlyfailing,despitekaizenandmultiplesuggestions,returntotheirbigwhy.Istheirbigwhybigenough?

Ifyouwantanaccountabilitypartner,gototheYogahealerFacebookpageandputitoutthere.Apostlikethiswillworkjustfine:"Non-meditatorseekingmeditator,wholovestheirpractice,tobemyaccountabilitypartnerfortwomonths.I'llhelpholdyou

accountableforyourpositiveself-improvementgoal.Messageme."ThebeautyofnowistheinterconnectivityoftheInternet.Tribeswhohaveallthese

habitsareinvitingyoutojointhem.IntheYogahealeronlinecourses,Iencouragemystudentstopairwithanaccountabilitypartner.SomeworkonBodyThrivegoals,othersonbusiness,career,orfreedomlifestylegoals.Ifyou'relookingforacommunityanditdoesn'texistlocally,orisn'tquitewhatyou'relookingfor,goonline.Findawebsiteortwothatexudestheskillorhabityouwishyouhad.Signupfortheirfreetrainingormailinglist.Learnfromtheirblog,podcast,orvideos.Findacommunitythatinspiresanddelightsyou.

Thensignupforaprogram,acourse,aclass,acoach.Whenyouhaveskininthegame,youaremorededicatedtotheoutcome,bydefinition.

TheCompanyYouKeep

You'veprobablyheardstatementslikethesefromJimRohn:"Youaretheaverageofthefivepeopleyouspendthemosttimewith."Orsayingsfromrecentguruslike,"Youbecomethecompanyyoukeep,sokeepgreatcompany,"or,"Keepgoodcompany.Companymakesamangreat."

Mostofmyclientsarewomen,andmostpeoplereadingthisbookwillbewomen.Women,beinghigherinwaterelement,morphmoreeasilythanmen.Womentendtomorphintowhatisneededofthem,orasaresultofthecurrentsituation.Ourflowisablessingforothers,andcanbeacurseforus.Manyofmyclientsfindonthegrowthpaththattheirrelationshipsdon'tservewhotheyarebecoming,andpullthembackintooutdatedtendencies—includingtheneedtobeneeded,andtheneedtoserveandmorphtotheneedsofthosearoundthem.

Itmaybehightimetodetanglewhatyouwantfromwhateveryoneelsewantsofyou.Whatdoeslivingyourlifeonyourowntermsevenlooklike?Wherealongthewayhaveyougivenuporsteppedintoyourethics,yourdesires,yourpower,yourgrowth,yourintegrity?Comecleanandreckonwithyourselftomoveforward.

IndependentAgents+Interdependence

IhaveasayingIusearoundourhousewithpeopleandpets:"Weareallindependentagents."It'skindofajokebecausemyawarenessiscenteredininterconnectivityandinterdependence,yetthisperspectiveishelpfullivingwithaseven-year-old.It'salsohelpfulforwomenwhoseawarenesscangetsuckedintocaringforothersattheexpenseoftheirownhealth.

Thepetshavetheirownagenda(mostlynapping).Thekidhasherownagenda.MyhusbandandIhaveourownagendas.Welivetogetherandsupportoneanother,butwetakeresponsibilityforourexperienceasweactintheworld.Thekidisbeingtaughthowtomakechoicestogetherneedsandwantsmet,andtoberesponsibleforthosechoices.Inourhousehold,wearealllife-learners—wemessupandmakeamendswitheachother.Nooneisinchargeofmakingsureeveryoneelseishappyorthatthehouseholdrunssmoothly.It'suptoeachofus,howweshowupandcontributeasindependentagentslivinginterdependently.Thisisthephasewe'reinnow—andit'stakensome

consciousreflection,challengingconversation,andtryingonnewbehaviorstoarrivehere.

We'reeachresponsibleforhowwenourishourownbodies,forhowwehandlesituationsthatarenotworkingforus,fordesigningourlivesinharmonytogether.Ofcourse,wehelpandsteertheseven-year-old,butthecoreofthelessonisthateachofuslargelydesignsourownreality,includingourownphysical,mental,emotionalandrelationalexperience.

Manyofmyclientsonthispathofbodythriveandspiritualevolutionfind,atsomepoint,thattheyaresurroundedbydysfunction.Theyrealize,too,thatthey'veplayedastarroleincreatingand/ormaintainingthedysfunctionasthestatusquooftheirsocialscene.Nowtheyfeelanuncomfortablefriction.Theirgrowthpathseemstohaveitsownagenda,whiletheircorepeopleseemcomplacentlystuck.

BefriendingtheUnknown

Oneofthebiggestself-sabotagesinthissituationistryingtofigureouthowitwillallworkout.Thisskipsastep—arequiredstep.Therequiredstepistoletgointotheunknown,intothemystery,andliveintothepracticesandhabitsthatigniteus.

Manyofushavelittleexperiencespendingtimeintheunknown.Wehaven'tbeentrainedtosurrender.Wedon'tknowthattheunknownhasitsowntimeline,itsownintelligence.Wemaynottrustthatconsciousnessitselfemergeswhenweembedthebodythrivehabitswithcuriosity.Onlyaswewalkthepathwitheyeswideopen,insurrendertothemysteryofourevolutionunfolding,canweaccessdeepwisdom.

Whoa.Iknow.Thisisbig.Ifyouskiptheunknownandtrytofigureouthowitwillallwork

outasyoushiftyourrelationshipsintoalignmentwithwhoyouwanttobecome,you'llgetstuck.You'retryingtofigureitoutfromyourconditionedmind.LikeAlbertEinsteinsaid,"Youcan'tsolveaproblemwiththesamethinkingthatcreatedit."

ThinkLikeEinstein

Hereisalittlecomicreliefsothatyoudon'tcheckouthere.AlbertEinsteinisourfamilialfolkhero.Mydad'sonlymemorablehomedecorcontributionwasalife-sizeposterofthephysicsgenius.HepinnedAlberttothewallatthebottomofthebasementstairs.WhenI'dturnonthelighttofetchsomethingfromthedeepfreezeforMom,orplayaroundofPing-Pongwithmybuddies,Albertwouldbehangingtherewithhiscurioussmile,aninvitationintotruthandtheunknown.

Einsteinwroteinaletter,"Somanypeopletoday—andevenprofessionalscientists—seemtomelikesomebodywhohasseenthousandsoftreesbuthasneverseenaforest."Helaterwrites,"Thisindependencecreatedbyphilosophicalinsightis—inmyopinion—themarkofdistinctionbetweenamereartisanorspecialistandarealseekeraftertruth."36

Asyounavigateyourhighertruthviahealthevolution,youmayindeedneedtobothsurrenderandzoomouttoabiggerwholevision.Keepatthehabits,andpushtheboundariesofyourownperceptiontoaccessbetterthinking.Intheprocess,youmay

awakentorelationshipsthatneedtoshiftordie.Youwon'tbetheonlyonetodealwithrelationshiptrauma,andthereiscomfortinknowingthatthisisthenatureofourdynamicsocialevolution.

Youareanindependentagent,nomatterhowcodependentyourpastrelationshipshavebeen.Youaresteppingintointegrityinhonoringtheneedsofyourbody,mind,andspirit—meetingthoseneedswithbetterdailyhabits.Youarebecomingestablishedinyourself,whatthevaidyascallsvastha.Youarebecomingseatedinyourself,witheyeswideopen,withnostringsattached,interestedingrowth,inconnectivity,inrepairinganydamagedone,inlivingethicallywithinyourselfandbetwixtyourrelationships.Youcanchoosetoacceptthesupportoftheunknown,ofthegroundofbeing.

Youcanchoosetoreinforcewhatyouaresteppingintoinyourselfwiththoseatthefrequencyyouwantthroughyourdailyhabits,friends,books,teachers,onlinecourses,andcoaches.Youcanintentionallycultivateasocialscenethatreinforcesthegood.Andyoucanspendmoretimewithyourself,withtheunknown,andwiththegracethatarisesfromthegroundofbeing,byanyname.

Toconcludethissection,hereisapassagefromIt'sJustaMatterofTimebyBishopDonaldL.Smith37thatdoesn'tholdbackormincewordsonthistopic.Mayyoureturntothispassagewhenyouwanttolookforsupportinalltherightplaces.

Youmustlearntowiselychooseyourcompanyandnotletitchooseyou.It'sbeensaidthatitisbettertobealone,thantobeinthewrongcompany.Youcandetermineyourdestinybyevaluatingyourclosefriends.

Ifyourunwithwolves,you'lllearntohowlanddevour.

But,ifyouassociatewitheagles,youwilllearntosoartogreatheights.

Somepeoplearecalledtodothegoodandotherstodothegreat.Soasyoubegintodogreatandmightyexploitssomeofyourassociateswillsurelychange.

Someofthemwillnot,othersdon'twanttoandotherscannotattaintheheightsthatyouarecalledto.

Manywillwantyoutoremainonthesamelevelwiththemandinsteadofclimbtheywillwantyoutocrawl.

Thelessyouassociatewithsomepeople,themoreyourlifewillimprove.Anytimeyoutoleratemediocrityinothers,itincreasesyourmediocrity.Animportantattributeinsuccessfulpeopleistheirimpatiencewithnegativethinkingandnegativeactingpeople.Asyougrow,yourassociateswillchange.Someofyourfriendswillnotwantyoutogoon.Theywillwantyoutostaywheretheyare.Friendsthatdon'thelpyouclimbwillwantyoutocrawl.Yourfriendswillstretchyourvisionorchokeyourdream.Thosethatdon'tincreaseyouwilleventuallydecreaseyou.

Considerthis:

Neverreceivecounselfromunproductivepeople.Neverdiscussyourproblemswithsomeoneincapableofcontributingtothesolution,becausethosewhoneversucceedthemselvesarealwaysfirsttotellyouhow.Noteveryonehasarighttospeakintoyourlife.Youarecertaintogettheworstofthebargainwhenyouexchangeideaswiththewrongperson.Don'tfollowanyonewho'snotgoinganywhere.

Withsomepeopleyouspendanevening:withothersyouinvestit.Becarefulwhereyoustoptoinquirefordirectionsalongtheroadoflife.Wiseisthepersonwhofortifieshislifewiththerightfriendships.

'Amirrorreflectsaman'sface,butwhatheisreallylikeisshownbythekindoffriendshechooses.'

Thesimplebuttruefactoflifeisthatyoubecomelikethosewithwhomyoucloselyassociate—forthegoodandthebad.

TipsforNavigatingYourCoreRelationshipsaroundHabitChange

*Returntoyour"why"everyday.Your"why"onlyneedstomakesensetoyou,andwillhelpyoubecenteredandgrounded.

*Lookforsupportinalltherightplaces.Don'tkidyourself.Findamentorandpeersthathavethehabitsandlifestyleyouwant.JoinaliveBodyThriveCoachinggroup.

*Don'tsacrificeyourhabitsforotherpeople.Youareinatendertimeoftransition.Ifyouaren'ttruetoyourselfandyouslidebacktokeepyourfamiliarrelationshipsstable,yourintegritywithyourselfwilldiminish.Loseintegritywithyourselfrepeatedlyovertimeandyou'llenduplivingsomeoneelse'slife.

*Withtrueneutrality,inviteyourcorepeepstotrywhatyou'retrying.Offeratasteoraglassofthegreensmoothie.Putondancemusictogetthekidsupinthemorningbeforeschool.Nevercajole,justoffer.

*ScheduleFive-MinuteCheck-Ins.

*Schedulerelationshipagreementconversations.

*Scheduleaweeklyfamilymeetingandinviteeveryonetoexpresstheirgoalsanddesires.Findouthowyoucansupporteachother.

*Haveveryfrankconversations.Ifyou'recuriousabouthowyourrelationshipscouldchange,youneedtohonoryourcuriosityandhavetheconversation,evenifitscaresyou.Whenyouarenotattachedtotheoutcomesofyourrelationships,newworlds

openeitherwithintherelationship,withinyourself,orboth.

WhattoDoDrybrushoroilmassageyourbodyeachday.

WhyYouWantToYourhandsareyourbody'sultimatehealingtool.Thepracticeofdailyself-massagetonesyourtissues,improvesyoursleep,stimulatesyourlymph,promoteslongevity,strengthensyourimmunesystem,improvesyourjointmobility,andevensynthesizesselfesteemfromtheinsideout,whichamplifiesyourconfidence.

HowtoStartStartwithjustyourhandsoradrybrush.Beforeyougetdressed,simplyrubyourhandsoradrybrushoveryourskintostimulatecirculationandallowyourbodytofeelyourattentionandcare.Eventually,graduatetogivingyourselfadailyoilmassagetogetthefullbenefitsofself-massage.

Thebodyofonewhousesoilmassageregularlydoesnotbecomeaffectedmuch,evenifsubjectedtoaccidentalinjuriesorstrenuouswork.Byusingoilmassagedaily,apersonisendowedwithpleasanttouch,trimmedbodyparts,andbecomesstrong,charmingandleastaffectedbyoldage.

—CHARAKASAMHITA:SUTRASTHANA:V:88-89

It'searly.Beforethedawn.Blackskywithstars.Iusemyhandsandvigorouslyrubmyskinawake.Iusemyhandsandsculpttorevealthedivinewithin.Usingcircularmotionsaroundmyankles,myknees,Irousemybodywithmyhandsforthedayahead—withmynailsIscrubmyscalp.Withoilylittlefingersinmyears,Imakevigorouscircles.Itracearoundmyeyes.Iliftmyskinfromchintotempletoupliftmyday.Ibreathelifeintomycells.AsImassage,Ifeel.AsImassage,Iremember.Mybodywasn'talwaysthisway.Yearsagosomepartsfeltdistant,disconnected.Thereusedtobeasubtleself-loathing,I'membarrassed,yetalsonotembarrassed,toreport.Aculturallyingrainedself-loathingthatmybodyshouldbedifferentthanitis.ThisIhaverubbedawayovertheyearstohealandexcavatemyself.Thepracticetakeslessthanfiveminutes.

WhenIrubmyskin,Inourishmysoul.WhenIdon'tfeedmyskinwithself-massage,Ilivealessconnectedlife.Ifeellesscompleteandstartlookingoutsideofmyselfformybasicbodilyneeds.Inthepracticeofself-massage,youbecomeconnectedtoyourselfascreator.Ascreator,youshapeyourbodywithyourownhands.

AndtheLORDGodformedmanoftheclayoftheearthandbreathedintohisnostrilsthebreathoflife,andmanbecamealivingsoul.

—GENESIS2.7

Rubbing,sculpting,breathing,becomingalivingsoul—thisisthedailypracticeofself-massage.IntheVedicsciences,thelefthandisthedivinefeminine,therighthandisthedivinemasculine.Together,yourubthemasculineandfeminineforcesofthedivinetorememberyourdivinenature,toconnectwiththeparadoxofdualityinunity,to

becomepowerfullyalive.Thisverysimplepracticeofusingyourhandsawakensthepowerinyourhandsto

sculptyourreality.Thisancientpracticeiscalledabhyanga.Thepracticeofrubbingyourownfleshinculcatesaplethoraofbenefitsyoudon'twanttodenyyourself,includingdynamiclongevity.Beautyisn'tskindeep;neitherisself-massage.

HowSelf-MassageShapesYou

*Youlearntouseyourownhandstohelpyourbody.Asyoubuildtrustandskillovertime,youbecomethebestcaretakerandhealerofyourbody.Youtakeyourhealthandhealingintoyourownhands.Yoursenseoftouchimproves,andyourtouchbecomesaboontoothers.

*Youshape-shift.Thispractice,likethepracticeofyoga,openssubtleandphysicalchannelsforenergytoflow.Asblockagesrelease,youshape-shiftintoyournatural,integratedessentialself.

*Youbecomemorestable,grounded,andself-contained.Gettingintouchwiththeexteriorboundariesofyourbody—theencasementofyou—makesyoulesslikelytobeclumsyandtobumpintothings.

*Confidenceisbuiltfromwithin.You'llknowyourselfbetteranddiscoverthenextlevelofat-one-mentinyourownskin.

*Youbuildyourimmunesystem.Asyounourishyourskin,yourlymphaticsystem,yourbody'slargestorganwhichcarriesamassiveloadofyourimmunefunction,becomesmorefunctional.Dryordis-easedskinisasignofanimmunesystemwithitsguarddownandgatesopenforgermsandpathogens.Ifyourskinisroughanddry,yourplasma,thewaterypartofyourblood,iscarryingthosequalitiesintoyourskin.Ifyourskinisoilyandblemished,samedeal,differentqualities.Nourished,attended-toskinisaprotectiveforcefield.

Theseevolutionsfromself-massagehappenslowly,intuitively,overtime,butareguaranteedendresultsofdailyself-massage.

Youcantellrightawaywhenyou'rewithsomeonewhoiscomfortableintheirownskin.Theyarerelaxed,athome,ateasewithinthemselves.Thereisamagneticpulltobearoundthem.Wemaysensethatthetensioncreatedbyoursubtleself-disconnectbuildswallsbetweenus.Thispracticeenablesallofus,fromthosewhospendmoretimeinmindthanbodytothosewiththedeepestormostsubtleself-loathing,todissolvethosewalls.

IhopeI'veconvincedyoutomakethisahabitsoastoexperiencethepowerofthispracticeovertime.Let'sgetstarted.

FeedYourSkin

Imostlyfeedmyskinwithtouch,freshwater,andasmallamountofoilwithanessential

oil.Evenmoreimportantthansubstances,Ifeedmyskintouch.Idodailydrybrushingandaverybriefdailyoilmassage.Whenyoumakeahabitofthisbasicskinnourishmentroutine,youcheckinwithyourlimbs,joints,digits,gut,trunk,andheadwhilefeedingyourskinandsoul.

Youneedtoexperimenttofindoutwhichoilsyourskinlikesbest.Startwithsomethingneutral,likealmondoilorsunfloweroil.Sesameoilisthickandwarming.Coconutoilandavocadooilarecooling.Almondandsunflowerareinthemiddle.Buycold-pressedoilsintheoilsectionofthenaturalfoodsstore.

Now,weneedtolookatwhylotionisn'tthetoolforthejob.

Lotion=oil+water

Oilgoesrancidwhenexposedtowaterorsunlightorair.Forlotionssoldcommercially,chemicalpreservativeskeeptheoilfromturningrancid.Toboot,oilandwaterseparate.Lotionneedsemulsifierstokeeptheoilandwaterfromseparating.Thebindingchemicalsarecalledemulsifiers.Thus,

Lotion≠oil+water

Lotion=oil+water+emulsif iers+preservatives

Theseemulsifiersandothercrapaddedtotheoilandwaterdestroythesacredecosystemofyourskin,similartohowantibioticsdestroythedelicateecosystemofyourgutliningandhowfer-tilizersandpesticidescontaminateoursoilandwaterways.Hereisanexample,Nivea'sPureandNaturalBodyLotionrecipe:

Water,Glycerin,AlcoholDenatured,CetearylAlcohol,IsopropylPalmitate,GlycerylStearateCitrate,Octyldodecanol,ArganiaSpinosaKernelOil,GlycerylGlucoside,SodiumCarbomer,Methylisothiazolinone,Phenoxyethanol,Linalool,Limonene,Citronellol,BenzylAlcohol,ButylphenylMethylpropional,Alpha-IsomethylIonone,Geraniol,Perfume.

Pureandnatural,Nivea?Mycaboose.Canyoufeelyourskincellsandbloodcellsscreamingforprotectionfromthiscomplex,chemicalwarfare?SomeingredientsintherearebannedinEuropeaspossiblehumanimmunesystemtoxicantsorallergens,accordingtotheEnvironmentalWorkingGroupwebpage.

Whatyouputinyourskin,likeanyorgan,isprocessedanddigestedbythecells.Duetotoxicity,lotionstressesoutyourskincells.Overtime,stressedoutcellsmalfunction.Thechemicalsgothroughyourskinintoyourbloodstreamandgetcapturedbyyourliver.Ifyouuselotion,lookupthechemicals.Decideifyouwantthosechemicalsinyourliver.

Experimenttonoticethedifferencebetweenusinglotionandoil.Lotionkeepsyourawarenessatskinlevel.Oilopenstheconnectionbetweenyouandyourdeeperbodilytissues—yourmuscles,bones,blood,nerves.Wherethereisconnection,consciousnessflows,intelligencemovesandinforms.Uselotionandyoumissoutonpluggingyour

cellsintotheintelligencethatformedyou.

EachmorningafterIshower,Ilightlytoweloff,keepingsomemoistureonmyskin.IfI'minawarmclimate,Irubsomecoconutoilbetweenmyhands.IfI'minacoldclimate,Iusesesameoil.Igivemybodyanicefive-minutemassage,hittingeverywhereIcanreach,whichiseverywhere.

First,Irubupanddownmylongbonesandcirclemyjoints.Partsofmybodycallforattention—mylosthorizonsofstagnation—hips,thighs,booty.WhenI'mnotlooking,emotionsandcellulitegluethemselvestothosebigmuscles.Itpaysoffbigformetospendafewextramomentslovingmylegs,dissolvingstagnationwithmyhands.

Youdevelopyoursenseoftouch,youbecomemoregiftedwithyourhandstohelpandhealothers.Youbecomemoreinterconnected.

Thepracticeofself-massageislavishlyhealing.Timechangesthebody.Youcanintentionallyembracethechangesoftimeandinsertdailysacredpracticesthatprotect,heal,preserve,andenlighten.Whenyoudevoteyourselftoself-improvementandlong-termhealth,thispracticeisindispensable.

Readtheinstructionsbelowandaskyourself,"Whatisdoableformerightnow?"and"WhatdoIwanttodo?"

QuickInstructions—WithoutOil

Ifyou'veneverdoneself-massageandyou'retweakedoutaboutanoilymess,thenstartwithdryhandmassage.Giveyourselfagood,thoroughshakedownwithyourhandsinthemorningbeforegettingdressed.Startwithonelimbatatime.Longstrokesonthelongbones.Roundstrokesatthejoints.Listentowhatyourbodywants.

Ifyou'dliketostimulateandexfoliateyourskin—buyadrybrushorexfoliatingglovesatanaturalfoodsstoreintheself-caresection.Lightlyscrubyourselfawake,avoiding

sensitiveareas.Drybrushingissimple,fast,notmessyandfantasticforcirculation.

QuickInstructions—WithOil

Oiladdsanotherdimensiontothepractice.Oilissilky,cohesive,andtheembodimentoftheemotionlove.Inyogicthought,therearefivesheathsofperception.Youcanperceivefromthephysical,energetic(pranic),mental/emotional,intuitive,andinterconnectedplane.Ontheemotionallevel,loveisnamedsneha.Onthephysicalleveloilisnamedsneha.Loveandoilsharemeaning.

Youcangiveyourselfaquickmassagejustbasedonaphysicalpractice.Yetthepracticeitself,whendoneconsistentlyovertime,willengenderadeeperlevelofself-love.Anysubtleself-discontentorself-loathing,whetherit'satthephysicalormental/emotionallevel,eventuallygiveswaytohigher,moreintegratedemotionalconnectivity.

Now,let'sstartwithoilmassage:

1.Findoutwhatoilisbestforyourbodytype.Takeanonlinedoshaquiz:www.yogahealer.com/dosha-quiz/.Ifyouare:

*Vatapredominant,useuntoastedsesameoil.

*Pittapredominant,usecoconutoilinsummer,sunfloweroilinwinter.

*Kaphapredominant,useamixofcornanduntoastedsesameoil.

2.Putyouroilina4oz.massageoilbottleorold,steril-izedmustardbottle.

3.Warmitbeforeusebyplacingitinacoffeecupfilledwithhotwater.

4.Massagejustenoughoilintoyourskin.Startwithonelimbatatime.Longstrokesonthelongbones.Roundstrokesatthejoints.Listentowhatyourbodywants.Massageallparts—limbs,hands,feet,belly,chest,neck,head.Movefromyourheadtowardyourtoesforrelaxing,fromyourtoestowardyourheadforstimulating,orpusheverythingtothedigestivetractfordetoxing.

5.Showertorinsetheextraoiloff.

6.Useanoldtoweltopatyourselfdry.

ExtraQuickInstructions

Keepyouroilintheshower.Afteryou'rewarm,turnofftheshower.Spendamomentmassagingtheoilintoyourskin.Giveyourselfaquickrinseandpatdry.

LongMassageOnce-a-WeekInstructions

Onceaweekorso,findanicesunnyindoorspotandgiveyourselfalongermassage.Play

relaxingmusic.Makeacupoftea.Getoutanoldtowelandsitonthefloor.Taketimetosculptyourselfandbreathelifeintoyourfleshandsoul.Worktheoildeepintoyourskin.Enjoy.Sitinsilence.Then,rinseoff.

TalesofSelf-massage

BodyThrivemembersarestronglyencouragedtodoself-massageregularly.Thissacreddailyhabit,abovealltheothers,hasthestrongesteffectoncreatingbodilyself-love.MyBodyThriveMemberswanttosharetheirself-massagestories:

CindyIamnowconsistentlydoingoilself-massage.Iammorejuicy,lustrous,calm.Mypainsarenourishedintojuicy(hip,knee)joints.Mystressisdecreased.Ican'thelpbutfeelthishascertainlystrengthenedmyimmunefunction.Oilmassageletsme"pause"andreframemytendencytobeirritable.IfeelmycellsrestintocomfortasIsealinlove.

CharisOilmassagehasbeenamazing.I'vebeendoingitatnightaspartofmybedtimeroutinebeforeItakeashower,andIsleepsomuchbetter,myskinisn'titchyandislesscrackedfromthedrydesertweather.I'vebeenabletowakeupbeforemyalarm!Ilove,love,lovethispractice.

DanaIdomysesameoilmassageinthemorning.Afteryoga,beforeshowering.Inspired,Ichangedthebedtimeroutineofmykids.Theydon'tgettowatchashortfilmbeforebedanymore.Westartedclearingtheapartmentofkidsclutter(newhabit)afterbrushingtheteeth(trigger)andtherewardisafoot

massageorsomeotherpartthattheydemand.Wealllovethenewroutine!

ShinayIdoiteveryday.Ifeelmoregrounded,moreloved(bymyownself),andmuchmorenourished.IalsofindthatIneedtoeatlessoilandfatsingeneralthemoreoilIputonmyskin.

AmyAtfirst,abhyangawasmoreofa"todo"thing,tocheckoffasoneofmynewdailyself-carepractices.Now,Itrytobringinmoreofanemotionalqualitytoit,evenifIamjustdoingaquickmorningrubdown.Iappreciatemybodyandsenditloving-kindness.IfeellikeInoticewhat'sgoingonthroughmyskinandtissue.Itgivesmeasenseofprotection.Thispracticebuildsappreciationandcareformyselfovertime.

FAQsonSelf-Massage

CanIjustuseadrybrush?

Ifyouhavedryskin,don'tjustuseadrybrush—it'sstimulatinganddrying.Ifyouhavedryskinbutyouareusinglotion,stopthat.Startusingoil.Ifyoudon'thavedryskin,drybrushingisinvigoratingandcanbedonedaily.However,tryoilmassagenowandthentoexperiencetheemotionalconnectionthatoilfacilitates.

DoIgetthesamebenefitsfrommyfoamroller?

Foam-rollingrelaxesyourmusclesandstimulatesyourlymph,similartoself-massage.Thedifferencesarethatyoudon'tgetthebenefitsoftheoillubricationandyoudon'tuseyourhandsonyourbody.Thereisadeeperemotional/bodyconnectionwithoilmassage.Allthatsaid,foam-rollingisthebombandfallssomewherebetweenthispracticeandtheBreathBodyPractices.

Ican'tstandtheintimacyofself-massage.DoIhavetodothispractice?

Startwithadrybrush.Thebarrierbetweenyourhandsandskinwillhelpyougetstarted.Thispracticewillslowlydissolvetheriftbetweenyourdesireforwellnessandyourabilitytoself-nurture.Afteraspell,insteadofthebrushyoumaybereadytouseyourhandsandoil.

CanIdothisaftermyshowerinsteadofbefore?

Sure.Ihaveoldplumbingandfindthisworksbetterforme.Useoilsparinglyondampskinanduseanoldtoweltoremoveexcessoilsothatyourclothesdon'tbecomeoily.

Whatisthebestoilformyconstitution?

TakeanAyurvedicconstitutionquizonline.Then,usetheOilMassageTipSheetintheBodyThriveWorkbookatwww.bodythrive.com/free.

Doyouhaveatipsheetonself-massage?

Yes,intheBodyThriveWorkbook.Printitandputthistipsheetinyourbathroomuntilthishabitbecomesanautomatedpartofyourdailyroutine.

Doesmassagefrommypartnerormassagetherapistcount?

Receivingmassagefromothersislovely;however,unlessyou'requitewealthy,otherpeoplewillquicklyloseinterestingivingyouadailymassage.Thebenefitofthisparticularpracticeistotrainyourownhandstosafeguardyourownflesh.

HowlongshouldImassagemybabyandyoungkids?

Youcanmassageyourkidsforaslongastheywillletyou.Prioritizefrequencyoverlength.Twototenminutesisplentyoftimetorubenoughoilintotheirskin,strengthentheirimmunefunction,helpthemrelax,andtrainthemtoreceivehealingtouch.

Canmykidsdotheirownmassage?

Self-massageanddrybrushingarenormalhumanbehavioraroundmyhouse.Sincemydaughterwasborn,I'vefollowedherbathwithafive-minuteoilmassageroutinethatgivesmeachancetocheckinwithherbody.Thoughsheisoldenoughtomassageherself,shewouldstillratherrelaxandreceive.Ihavenodoubtthatherexceptionallylovingandaffectionatepersonalitywasnurturedbyourmassagehabit.AndIhavenodoubtthatinayearorso,she'lldothepracticebyherself.Steertowardautonomy.

If IdothisbeforeIshower,willtherebeoilstuckinmydrain?

Thisisaprobability.Themoreoilyouuse,themorewillgodownthedrain.Ifyouhaveoldplumbing,useoilsparingly,cleanyourdrainsfrequently,ordooilmassageafteryourshowerorbath.Onceaweek,clearyourdrainswithasmallamountofeco-friendlydraincleanser.

Mytowelsandclothesareoily.AmIdoingsomethingwrong?

Youareusingmoreoilthanyourskincanabsorb.Uselessoil,ormixalittleoilwithwaterinyourhandsbeforeyourubitintoyourskintothinitout.Dryoffwitholdtowels.FreshAgainisadetergentthathelpsremoveoilinthewashingmachine.

Myshower/tubisslipperyfromtheoil.Help!

Ifyou'reworriedaboutslipping,useoilafteryoushower.Orkeepabigspongeandabottleofdishdetergentinyourshower.Attheendofyourshower,washtheshowerwithyourfeetandthesponge.Ifyoushareashower,makesurethefloorisfreefromoil

soyoudon'ttakeoutthenextuser.

ShouldIincorporateacupressureandessentialoils?

Oneoftheunderlyingthemesinawakelivingisthatyourbodyisyourowntoexperimentwith.Self-massageopensthedoorwayforyoutoexploreyourbodywithyourhands.BothAyurvedaandChineseMedicinedetailanarrayofmarmapointsandacupressurepointsthatstimulateyourbiochemistry.Youcanmakeyourownbodyoilstobalanceyourdoshasandchakras.Thereissomuchtolearnwhenitcomestoawakeningyourhandstoheal,yetthemagnificentmessageissimplytostartandtocommittothehabitasapracticeofself-care.

WhatistheKaizenapproachtostartingself-massage?

*Useananchorstatement,like"Iappreciatemybody,"or"Iusemyhandstoheal."

*Startwithone-minutedrybrushingorself-massagewithoutoil.Holdyourselfback.Doeverymorningbeforegettingdressed.

*Afterafewweeks,upyourmassagetotwotofiveminutes.

*Afterafewmonths,startdoingoilmassagebeforeorafteryoushower.

*Afterafewmoremonths,addalongersessiononceaweektoonceamonth.

WhattoDoTakesometimeeachday,preferablyatthesametime,tositinsilence.Simplystop,drop,andsit.

WhyYouWantToToliveempowered,youneedtoclearyourmindanddigestyourexperiences.Sittingpurposefullyinsilence,youdigestyourthoughts,ideas,andexperiences.Youbecomeavailabletoprofoundinsightsandbiggerperspectives.Yougainaccesstoinnerfreedom.Youtapintoabig-time,big-spaceperspective,whicherasestheeffectsofearthlystress.Youlearnhowtolearnandhowtoaligndirectlyfromconsciousness,fromsource.Yousubtlyallowthefabricofyourphysiologytoknittogetherinasubtlevibratoryfield,whichlendsitselftohigherimmuneintegrationandtissuerejuvenation.

HowtoStartSetanalertonyoursmartphonetostop,drop,andsit.Thenusethetimeronyourphone.Startwithaone-minutepractice.Sitwithanerectspineontheedgeofyourchairoronacushion.Choosetoopenorcloseyoureyes.Relax.Allowyourawarenesstoexpand.Relax.Beaware.Makeroomforeverythingtobeasitis,withoutneedingtochangeanything.Stop,timeisup.

WhenIfirstrealizedthatsomeone,somewhereintheworldwasalreadymeditatingwheneverIsattopractice,somethingshiftedforme.Someone,hopefullyatleasthundredsofthousandsofsomeones,atthatverymoment,onthisveryplanetwerealreadycocreatingastrongmeditativefield.AllIhadtodowasjointhemintheethericrealm,inthespacebetweenus.

InformationOverloadHasImplications

Wehavemoredatatoconsumethantimeorgraymatter.Ifyoutipthescalestooverstimulationwithtoomanycalls,texts,emails,podcasts,videos,orscreentime,youdestroytheverychannelsinyoursubtlenervoussystemphysiologyinwhichtheinformationandenergyismoving.Throughexcessstimulationandoveruse,youwearoutthecontainerthatholdsprana,energy,andideas.Youarewiredandtired.

Inmodernsociety,informationoverloadistakingitstoll.We'reallaffected.Ifyouchoosenottounplugandunwind,youimplode.Althoughitmayseemlikeapersonalstruggle,apersonalissue,it'snot.It'sepidemicandimpersonal.Thedis-easesofthedigitalageerodeyourpeaceofmindandyourimmunefunctionorojas.

Ifyoukeepthisupforlong,yourenderyourselfexhausted,havingerodedyournerves,thecontainerthatcarrieslifeforce.InAyurveda,thecontainerislikenedtoabucketthatholdslifeforce.Overstimulationcausesholesandcracksinthebucket—energyleaksoutinsteadofbeingputtogooduse.Youfrazzleanddisintegrateyournerves.

Everybyteofinformation/stimulationyouconsumethroughyoursenses,consciouslyorunconsciously,mustbedigested.Digestionrequiresspace,time,andthefireofawareness.Similartohowovereatingtaxesyourdigestivefireandrendersyousub-par,overexposuretomentalandsensorydatataxesyourmentalagni,renderingyour

decision-makingapparatussubpar.Theintensityyouliveinneedsanequalandoppositespaciousnesstodecompress.This

isthelawofpulsation,calledspanda.Otherwise,burnoutbecomesinevitable.Autoimmuneissues,sleepissues,endocrineissues,nervoussystemissues,evenasthma,givenitslinktoanxiety,slowlytakeupresidence,andareformidabletoevict.Onthedigitalbattlefieldyourtemporalopponentsareinformationoverloadandhyperconnectivity.

MeditationIsOurSecretWeapon,OurSavior,andOurSalve

Youarewiredtoconnect,tointerconnect,toact,andtocreate.Inversely,youarealsowiredtosimplybe,tobesilent,toexperiencepurereceptivityandeffortlessness.Asaculture,wearerunningadeficitinthelatter,thestressofwhichiscreatingaslewofimbalances.

Balanceisapulsationoftheoppositesmovingonanevolutionarytrajectory.Itisaslideonaspectrumofopposites,amovingtarget,relyingonthelawofpulsation.Theoppositespulsate—empty↔ full,stillness↔ movement,hunger↔ satiation,hot↔ cold,heavy↔ light.Theoppositeofactionisthedeliberateinactionofmeditation.Andyet,beingisaverbwithanoppositeactionofdoing.Non-doingisthedoingofbeing,whichmakesitchallengingtolearn.

Sittinginsilence,ormeditation,isacorehumancompetencythatteachesus,onincreasinglysubtlelevels,acceptance,patience,ease,trust,andhowtoletgointosource,intotheuniversethatcreatedyou.Sittinginsilence,youletgotofreeyourselffromthewhimsofthemind,toreceiveandbenourishedallfromtheplaceofnotdoing.Youaccessbeingasthebackdroptodoing.

Thatshifthasmorethanafewbenefits.Toilluminatewhyyouwanttomeditate,we'llgototheendofthefirstbookintheYogaSūtrasofPatañjali,theancientYogabible:

1.47Asonegainsproficiencyintheundisturbedflowofconsciousnessthatoccursbeyondsubtlethought,apurityandluminosityoftheinnerinstrumentofmindisdeveloped.(nirvicharavaisharadyeadhyatmaprasadah)

1.48Theexperientialknowledgethatisgainedinthatstateisoneofessentialwisdomandisfilledwithtruth.(ritambharatatraprajna)

1.49Thatknowledgeisdifferentfromtheknowledgethatiscommingledwithtestimonyorthroughinference,becauseitrelatesdirectlytothespecificsoftheobject,ratherthantothosewordsorotherconcepts.(shrutaanumanaprajnabhyamanya-vishayavishesha-arthatvat)

1.50Thistypeofknowledgethatisfilledwithtruthcreateslatentimpressionsinthemind-field,andthosenewimpressionstendtoreducetheformationofotherlessusefulformsofhabituallatentimpressions.(tajjahsamskarahanyasamskaraparibandhi)

Fromthesutrasabove,youcanseethatmeditationenablesyourmindtorewireitselfstraightfromconsciousness,changingthewayyourbrainworks.Thebigprobleminupgradinghabitsisthatyourpasthabitshavebothamind(mentalpattern)oftheirownandamomentum—orsamskaras,asindicatedinsutra1.50.

Ifyouarethesumofyourhabits+experiences,thentogrowyouneedtoreprogramyourhabits+experiences.Upgradingtheimpressionsinyourmind-fieldunderminesthemomentumofyouroutdatedhabits.Bymeditating,you'reupgradingthehard-wiringofyouroperatingsystemwithaccesstoagreatertruth,orsmarterimpressions,andamoreconnectedviewofreality.

HowMeditationWorks

Frombrainscienceweknowthatstressshutsdownthefrontallobe,thusdisablinghigher-orderthinking.Theprimitivebrain,orbrainstem,isactivewhenyou'restressed,turningonyourimpulsive,reactive,fearful,andaddictedtendencies.Whenyoumeditate,thebloodflowtoyourbrainmovesfromtheprimitivebraintotheprefrontalcortex,orthefrontofthefrontallobe.Thismovementshiftsyoufrombeingreactivetoreceptive,fromimpulsiveandanxioustoclearandkind,fromcompulsivetocreative.

Meditationbuildsbraincells,increasesgraymatter,andallowsthebraintoslowresponsestostress,providingbetterconcentration,learning,andmemory.38Thissimplepracticethickensthepartofyourbrainthatmakesdecisionswhileshrinkingthepartofyourbrainthatisactiveduringfight-or-flightresponse.Personally,I'drathermakebetterdecisionsthanbestuckinapostmodernfight-or-fleeresponse.

InAyurveda,wetalkaboutthisshiftastheshiftfromoperatingfromtheloweregoicmind,namedahamkara,tothehigherspirituallyawakemind,calledbuddhi.Meditationactivatesbuddhi,whichistheconsciouschoice-makerthatsupersedesthesubconsciousmind.Withchoicecomesempowerment.Bytakingtimetomeditate,youcandigestyourpastemotions,thoughts,andexperiencessotheydon'thijackyourfuture.

GettingOvertheOverwhelm

Todaythe"I-me-my"perspectiveisdominating.Personalbusynessandoverwhelmisthemoderndefaultwayoforienting.Onanepidemicscale,overwhelmleadsyoutobelessawareoftheneedsofyourself,othersandtheplanet.Thestakesforfuturegenerationsarehightoorientculturefromoverwhelmtoopenness.

Evenforthosewhoaren'toverloaded,over-scheduled,over-thinking,orover"it,"youstillhaveacorehumanneedtomeditate.Ifyouare,indeed,onastrongself-evolutionpath,meditationweakensthetiestoyouroutdated,stale,andpathologicalmentalandemotionalpatterning.Neuralplasticityincreasesasyourewireyourbrainintoyourwideopenpotential.Asyourmeditationprac-ticedevelops,youroutdatedpatternsbecomeclear.Timeandspaceopenup.Youmakenew,betterchoicesandassumeamoreevolvedidentity.Thus,you'retakingchargetodisengagethenumberonecauseofdisease—makingcarelesschoices.

Plus,likeallofthebodythrivehabits,meditationisfree!

DoYouHaveTimeNottoMeditate?

Manyofmyclientsandstudentstellmetheydon'thavetimetomeditate.Iunderstand.IstillgothroughphasesofmylifewhenIalmostconvincemyselfthatIdon'thavetimetomeditate.Attimes,Ievenbelievemyselffortwoconsecutiveweeksdespiteover15yearsofpracticethatprovecontrarytothisnotion.Inevitably,Iexperience(a)stress,(b)inefficientuseoftime,(c)poorsleepinghabits,(d)grosslevelthinking,and(e)dramaticorsubtlenegativeemotions.Ilosetheplatformoflivingmydayfromabiggerperspective.Iloseaccesstodeepspace,deeptimeandsubtleawareness.Ibecomeordinaryandstuckinthe"I-me-my"mindset,whichdefaultstowardthenarcissistic,materialistic,self-righteous,andpetty.Inanutshell,Ibecomesmall-minded.

OnceInotice,mytejas(lightofawareness)andmyviveka(abilitytocallmyselfoutonmyownhogwash)kickin—Icallmyownbluffandit'sbacktothecushion.Forthosewhoareexperiencedmeditators,takeamomenttowritedownwhathappenswhenyoudon'tmeditateforaspell.Getcurious.Behonest.Usethatasfueltobeginpracticeanew.

RebeccaGladding,MD,coauthorofYouAreNotYourBrain,describesthebenefitsofsittingdaily:

Sittingeveryday,foratleast15-30minutes,makesahugedifferenceinhowyouapproachlife,howpersonallyyoutakethingsandhowyouinteractwithothers.Itenhancescompassion,allowsyoutoseethingsmoreclearly(includingyourself)andcreatesasenseofcalmandcenterednessthatisindescribable.Therereallyisnosubstitute.39

UnstickYourSamskaras

Ifyou'veneverhadameditationpractice,youmaybeunawareofhowyouperpetuateyourownmental/emotionalpattern.Stuckinthepattern,you'remorelikelytobuyintoyourownthoughtsandlimitingbeliefs.Forexample,abeliefmaybe,"Idon'thavetimetomeditate."You'lllookforevidencetobackthatupandfindplenty.

Youcanfindplentyofstuckcompany.Butstuckisstagnant.Whenyou'reinastagnantpattern,yourepeatthesameconversations,internallyandincompany,asthescenerychanges.Youdon'tchangeorgrow.Youdon'tbreaktheboundsofyourself-imposedimprisonment.Ifyouarecomplacent,youbarricadethedoortoyourpotential.

Tobreakthecycle,youneedskininthegameofwakingup.Youneedtopaytoplay.Youneedtoovercomeyourexcusesandyourresistance.Findateacher.Makeyourpracticeahabit.AsStevenPressfieldadvises,"TurnPro"withyourlife.Cometoyourmatwithyourgameon,readyforabreakthrough.Otherwise,you'llstop,drop,anddaydream.Andstagnate.

Inthepost-informationconnectionconceptualeconomy,humansarewakinguptoself-awarenessindroves.Greatmeditationteachings,whicharefreedofculturaldogma,havestreamlinedtheprocessoflettinggoandwakingup.Nowisagreattimetobecome

ameditatorortohelpotherswhowantthebenefitsofstopping,dropping,andsitting.Learntorelaxandpayattention.Don'tmakeitanymoredifficultthanthat.

LearningMeditation:RelaxandPayAttention

Becausemeditationisdifficulttolearnfromreadingabook,gotobodythrive.com/freeformyaudiopractice.You'llfinditeasiertobeguidedwhenit'stimetomeditate.

ThebestbasicinstructionI'vebeengiveninyearsofmeditationtrainingisto"relaxandpayattention."Payattentiontowhat,youask?Payattentiontoyourpowerofattention.Attendtoattentionitself.Relaxwhileattendingtomomentarypresence.Letgo,beaware.Asyouletgo,yourawarenessshiftsinward.Presencehasalevityandagravity.Allowyourselftobepulledintothenaturalgravityofdeeppresence,wholeness,andfulfillment.

Tryitforoneminutenow.I'llpauseandjoinyou.Howdiditgo?Areyouasmidgenmorerelaxed,atease,ortunedintoyourbodilyneeds?Meditation

gravitatesustowardspiritualfulfillment,mentalclarity,emotionalrelease,bodilyhealth,andinterpersonalconnectivity.

Ifyouexperiencedtheopposite—morestressormoreanxiety—begentlewithyourself.Youneedtolearntheprocessofrelaxation.Youcanworkyourselfintoatizzynoticingafloodofthoughts,memories,orprojects.Ifmeditationmakesyouanxious,returnagainandagaintothe"relax"instruction.Allowyourbreathtobreatheyou.Youcanalsoskipaheadtothe"JustSit+BreathePractice"you'llfindbelow.Oryoumayfindagatewayinlyingdownandfeelingthesupportoftheearthsupportyourbody.Thatisamorerelaxingwaytostart.

Duringmeditationyoumakeconsistentmicro-choicesonincreasinglysubtlerealmswhileinadeeplyrelaxedstateandsafespace.Thisishowthedecision-makingpartofyourbraingrowswhiletheimpulsivepartofyourbrainshrinks.

Thechoicesyouaremakingwhileyouaremeditatinggosomethinglikethis:

ShouldIscratchthatitch?CanIrelaxmore?ShouldIstopdaydreaming?ShouldIstopearlytosendthatemail?

Atfirst,youstarttoseeyourthoughts,emotions,andfeelingsfromadistance.Themoreyoureturntothepracticeandlettheriffdoitsthingwithoutshiftingyourattentiontoit,themoreyourbrainchemistrysmartensup.

Bymakingthechoicetorelaxandpayattention,againandagain,momentbymoment,yougeneratefriction,similartorubbingthegenieoutofthelamp.Theresult?Youreleaseyourinnergenie,whichgrantsyouexpandedconsciousness,upgradedawareness,morebraincells,moresensitivityandcreativity.And,whileyoumeditate,yourbodyexperiencesdeeprestandtissuerepair.

Thehitch?Itonlylastsaday.Then,youneedtorubyourgenieoutofthebottleagain.

TheParadoxofMeditation

Meditationisparadoxical.Ifyougetstressedfrommeditating,thismeansyounaturallyspendmoretimein"alert"than"relaxed."Youneedtolearn"relax."Forthosewhofallasleep,eitheryouneedtogobacktoHabit2,EarlytoBed,oryouneedtolearnhowtowakeupandpayattention.

TheParadoxofMeditation

Relax PayattentionRelease BealertLetgo SituprightBerestful BecomeawakeWhateveryourtendency,withpracticethetendency—andeventheparadox—dissolves.Meditationisaverb,notanoun.Ithastheruboftheoppositesofrelaxingandpayingattentionbrushingagainsteachother,creatingthefrictionofyourevolution.Tobecomewhole,youdancetheparadoxuntilitdissolvesintounity.Timemeetstimelessness;thepartsamalgamateintothewhole.

Betweenrelaxingandattending,youletgooftheworld,ofbusyness,anddissolveintohighermind.Youmeltintothewholenessofyourdeepunlimitedpresence.

Theincreasinglysubtleactionofmeditationispayingattentiontoyourpowerofattention.Whenyouwanderintothinking,recollecting,orplanning—stop.Relaxandpayattentiontoattentionitself.Whenyou'requietenoughyoucanfeelyourbrainchemistryinterconnecting.

AmIDoingItRight?

"AmIdoingitright?"Thisisthemostcommonquestionfrombeginnersandexperiencedmeditatorsalike.Onewaytoknowishowyoufeelafter,notduring,yourpractice.

Signsthatyourpracticeisworking:

*Youdon'tfeelasrushed.Youmayfeelcalmandatease.

*Younoticemoredetail,includingtheskyandthetrees.

*Youexperiencemoregratitudeandlessfear.

*Yourperspectiveiswidening.

*Yourfieldofcompassionexpandsandempathydeepens.

*Yourattentionislessself-absorbed.

*Youarebecomingmoreopen-minded.

*Youlistendeeply.

*Youexperienceclarity.

*Youarehappier,positive,anduplifted.

*Youenjoyyourlifeandcelebrateothers.

*Whenyoufeelstressedoroutofbalanceyoustop,dropandsit.

Myhusband'sbigscreenhero,ClintEastwood,takesmeditationbreaksontheset.IlovethewayClinttalksaboutmeditation.Daily,whenheneedsabreak,hegoesandsits.Justsits.Afterawhile,hismindisclearandrefreshed,andhegoesbacktoworkorlife.Tome,thatisasignofaneffective,delightful,andnaturalmeditationpractice.

WhatHappenstoMeditators

Askanyseasonedmeditatoraboutthebenefitsthey'veexperiencedthroughmeditationandwatchwhathappensintheireyes.Watchtheireyesbrightenanddilate.Tomeditateistodiveintotherealmofourexpandinguniversefirsthand.Ourinsidesopenup.WhenIaskedmyteacherCraigHamiltonwhatmeditationhastaughthim,hesaid,"I'velearnedtofreefallbackward,unknowingandwithoutfear,throughmyday-to-daylife."

Thedeeplettinggoofmeditationtranslatesintoeverydayawarenessbyenablingyoutobepresentwithoutprojectionandwithoutpreference.Youavailyourselfofboththepresenceofbeingandthepossibilityofbecoming.

Yougetaroundandbeyondyourself."Toknowtheself,wemustgobeyondthemind,"isacommonEasternmysticalteaching.Afteryourpractice,youcanseeyourthoughtsandemotionsforwhattheyare.Youcanpluginorletgo,intentionallyengagingthatwhichyouwanttothinkandcreate.Youcaneasilydropordisengagefromoutdated

thoughtsorbeliefsandoldemotionalpatterns.Forme,thedeeplettinggo,thebackwardfreefallisadeepdiksha,orriteofpassageof

meditationandlivingawake.Foradvancedmeditators,theeffort—ortapas—ofthepractice,becomesincreasinglysubtle.Patternsemergeateveryplateau.

Next-levelbreakthroughseventuallyrequireabiggerwhyandthepowerofaposseexploringthenewfrontierofcollectiveawakening.Ifthisgrabsyourattention,checkoutcommunitieswithPatriciaAlbere,JeffCarreira,orCraigHamilton.

BuildYourMeditationRitual

Youknowhowtoadoptanewhabit;youknowthatthepreconditionsforprogressare(1)youhavetowanttodoit,and(2)youhavetoperceiveitasdoable.

Thenameofthegameismakingameditationhabitintoaritual.Ritualsarepracticedsequentialactionsthatconserveandstreamlinedecision-makingenergy.

Weusetheword"ritual"purposefullytoemphasizethenotionofacarefullydefined,highlystructuredbehav-ior.Incontrasttowillanddiscipline,whichrequirepushingyourselftoaparticularbehavior,aritualpullsatyou.Thepowerofritualsisthattheyinsurethatweuseaslittleconsciousenergyaspossiblewhereitisnotabsolutelynecessary,leavingusfreetostrategicallyfocustheenergyavailabletousincreative,enrichingways.40

—JIMLOEHRANDTONYSCHWARTZThePowerofFullEngagement

LoehrandSchwartzunderlinethatmanagingenergy,nottime,isthekeytohighperformanceandpersonalrenewal.Inthiscurrentheydayofcomplexity,informationoverload,anddecisionfatigue,youwanttomakeadecisiononceandcommit.LikehabitguruJamesClearlaysoutinhisblogpost,"HowWillpowerWorks:TheScienceofDecisionFatigueandHowtoAvoidBadDecisions"41youwantto:

*Plandailydecisionsbeforeit'stimetotakeaction.

*Dothemostimportantthingfirst.

*Stopmakingdecisionsandstartmakingcommitments.

Decideifyou'regoingtobeamediatorrightnowinthislifecyclephaseornot.Ifnot,okay,revisitthischapterlater.Ifso,proceedwithmakingthewhen,where,howdecision.InLoehrandSchwartzlingo,"emphasizethenotionofacarefullydefined,highlystructuredbehavior,"42thencommittothosebehaviors.

Formeditation,breakdowntheactivitylikeaCatholicpriestpreparinganddeliveringMass.Thisisthetimeofday.Thisiswhatyouwear.Thisishowlongyousit.Thisiswhatyousiton.Thisishowyousit.Youmayevenstateyourintentionaloud.Thenyoubegin.Youpractice.Thebuzzergoesoff.You'redone.Youbow.Youfoldyourclothes.The

ritualisover.Setthisupandmakethesechoicesbeforeit'stimetomeditate.Makethesedecisionsaheadoftimebyarchitectingyourenvironmentandrehearsing

theritual.IfmeditationismoreimportanttoyourightnowthanBreathBodypractices,thendoitfirst.Commitsoyoudon'tneedtoentertaintheif/when/where/howyoushouldmeditateeveryday.Planaheadandmakefewerdecisionsinyourday.Setupyourouterenvironmenttoencouragethebuddinghabit.

Again,borrowingfromAristotle,"Excellenceisanartwonbytrainingandhabituation."Tobecomeanexcellent,effectivemedita-tor,breakdownthestepstogettingtoyourseatandshiftingyourawarenessintoamoresubtleknowing.Don'twasteenergydecidingeachdayifyouaregoingtomeditate.

LoehrandSchwartzemphasize,"Allgreatperformersrelyonpositiveritualstomanagetheirenergyandregulatetheirbehavior."43Simplydecideforthisphaseofyourlifeifit'sworthafewminutesofyourday,andifitis,youhavetodecidetocommit.Then,makeitdoable.

Perhapsit'sjustsemantics,butlet'sinvestigatetherelationshipbetweengoodhabitsandrituals.Botharecommitmentsusuallyinitiatedwithapurposeandanintention,andworkedtowardautomation.Yet,adeepermeaningandalevelofcomplexitybothupgradeahabitintoaritual.Goodhabits,likebrushingandflossing,don'trequireadeepermeaningasritualsdo.

Meditationcanbemoreeasilyautomatedandenhancedbyritual.Whileyoucanmakeahabitofsittingdailyfor15minutes,you'llgainmoretractioninyourprogresswhenyoumakeyourpracticesacred.

Theheartyouputintothesmallactionsofpreparingtopractice,practicing,andemergingfromyourpracticemakemeditationaritual.Meaningwillpullyouintotheritual,thusfreeingupmorefocusforthepracticeitself.

Thetakeaway?Formeditationtobemoreeffective,makeitsacred.

ThePowerofPranayama

BeforeconcludingSittinginSilence,Iwanttoshinealightonpranayama.Formany,it'seasierto"justsit"ifyoustartwitha"justsitandbreathe"practice.

Ayurvedaandyogautilizepranayamaasacure-allrejuvena-torandfullbody/mindelixir.Sciencehasshownaslittleasthreedeepbreathscanshiftyourphysiologyintoarelaxationresponse.Throughbeingconsciousofmovingbreath,youcanexpandyourcapacitytoengagedirectlywiththesourceofthelifeforce.

Thepranayamahabitcompoundstogrowyourcapacity—yougrowyourlungs,youentrapmorelifeforce,youexperiencebothsubtlerandmorepowerfulfieldsofenergy.

Westernsciencefocusesonthegrossnervoussystem,butyogicwisdomalwayspositedtheexistenceofamatchingsubtlenervoussystem.Fullpranayamapracticeaimstoilluminateandenliventhissubtlenervoussystem.Yogateachesthatthehumannervoussystemhaspotentialsfarbeyondthenormalregulationofthephysicalandmentalbodies.Inyoga,thehumannervoussystemislikeasetofantennaethatcanfocusandchannelthecreativepoweroftheuniverseintoexpressioninasinglelife.Pranayamapracticepolishes

thecapacityofthenervoussystemtoconductthiscosmiccreativepotentialintoreal,tangiblemanifestation.Itissimilartoincreasingthecapacityofawireinsidealightbulbsothatitcanhandlemorewattagewithoutburningout.Whenthewirecanhandlemorewattage,itproducesmorelightandheat.Whenwepracticepranayamaeveryday,oursubtlewiringgraduallybecomesstrongerandwebegintofillupwithlightandenergy.Inmanyways,thisisallwereallymeanwhenwetalkaboutbeing"enlightened."Thereisreallynoendpoint,justagraduallyincreasingcapabilityofournervoussystemtohandleallformsofenergy.

—PATTONSARLEY44

Pranayamainfusesyourbiochemistrywithlove,balancesyourhormones,decelerateseverymeasurablemarkerofaging,wiresastrongerenergeticcapacity,andenablesaccesstoinnerpeace.Andpranayamaisfree,alwaysavailable,requiresnoequipment,andpainlesslylowersthebarriertoentry.

Ifyouhaven'tpracticedpranayama,perkyourears.

HowPranayamaWorks

Whenyoubreathewithdepthandfullness,youopenthespacearoundyourorgans,spine,anddigestion,andyouactivateyourparasympatheticnervoussystem(PNS).WhenyourPNSisflippedon,yourmoodliftsandyouexperiencesukha(ease)andananda(goodfeelingsorbliss).Youunlockthetreasuretroveofyourbiochemistry.Expandyourexhaletodeepenyourinhale.Slowly,buildlungcapacityandblisscapacityovertime.Yourinnardsbecomemoreperceivable,interconnected,conscious,andawake.

Whenyoudobreathbodyworkdaily,consciously,youexperiencemorespaciousnessandfreedominsideyourself—moreroomtomove,morepeaceinyouremotionsandrelations.Whenyouslowthebreath,youslowyourperceptionoftime.Youwillexperiencedeeptimeanddeepspace.Whenyounoticethepausebetweenthebreaths,younoticethatlifehaspauses—it'snotalwaysfullboreahead.

Afteryoutaketimetobreatheinthemorning,youwillbeawareduringthedayofpausesbetweenactivities,choicepointsinyourmentalandemotionalpatterns,choicepointsinyourwords,yourbehaviors.Itbecomeseasiertoshiftintowhoyouwanttobeandhowyouwanttoshowupforyourlife,includinghowyouwanttoshowupforeveryoneelse.

Youshowupmoresensitiveandawareofothers'needsandpotential,andofthecollaborativeopportunitiesforelevatedinterconnection.Youcanexpandyourbreath,yourperspective,andthepossibilitiesinanymoment,nomatterwhatishappeningwithwhom.

Ifyoutaketimetobreathebeforebed,youprocessthedayandsleepmoredeeply.Ifyouwanttostartapranayamapractice,gotowww.bodythrive.com/freetobe

guidedbymethroughabasicpranayamapractice.

TipsforSittinginSilence

*Ifyouresistmeditation,startwithaone-minutedeepbreathingpractice.

*Ifyouwanttobeginmeditating,startwithoneminute.Bring100percentofyourawarenesstoaone-minutepractice.TryoneminutebeforesleepandoneminuteaspartofyourStarttheDayRight.

*Sitinthesameplaceatthesametimeeachday.Veryearlymorningisthebesttimeformostpeople.Bringinritual.

*Useanaudiorecording,ifdesired,forinstruction.

*Setthetimeronyourphone.

*Whenthetimergoesoff,stop—evenifyouwanttokeepgoing.Potent,regularpracticeisbetterthansporadic,longerpractice.

*Graduallyincreasethelengthofpractice.Don'tsetyourselfupforfailurebymakingyoursittimetoolong.Workyourwayup,firsttofiveminutes,thengraduallytoten.Increasebyfive-minuteincrementsuntilyou'rehappywithyourresults.Whilethirtyminutestwiceadayworksgreatformanyseriousmeditators,rememberthepracticeneedstoworkforyourightnowinyourlife.Usekaizentomakemeditationaneffortlessdailyroutine,buildingyourmeditationmuscleconsistently.

*Ifyouusedtomeditateandyou'vestrayed,tryrestartingwithfive,ten,orfifteenminutes—whicheveryoucancommittodailyduringthisphaseofyourlife.

*Ifyoustarteddaydreaming,planning,problem-solving,worrying,remembering,reminiscing,knowthatiswheremeditationbecomesapractice.Noneofthesementionedactionsisasbasicasrestinginawareness.Inthispractice,we'retappingintothebackdropoflife.Somecallitthegroundofbeing.Whenyounoticeyou'reintheforefrontofyournormalrepetitivementalpatterns,gentlyandquicklynudgeyourattentionbacktoattentionitself.

*Useameditationapp,likeHeadSpace,whichhasteachingsandhabittracking.

*Findothermeditators.Tapintowhatisalreadyhappeningonthefrequencyyouwanttoliveinto.Yourpracticewillstabilizeandadvance.Don'tgoitalone.

WhattoDoEatonlytwotothreemealsaday,withoutsnacking.You'llburnfatbetweenmealsandbehungrytothoroughlyenjoythem.Reconnectwiththechicken-scratchingsensationinyourstomach,signifyingreadinesstoeat,andyouwillprovokeadeeper,fat-burningmetabolism.Empoweryourdigestiontoworkundisturbedbytakingonlywaterbetweenmeals.

WhyYouWantToNourishmentisasmuchaboutwhenyoueatandhowyoueat,asitisaboutwhatyoueat.Whenyoueatonlyafewtimesaday,youburnfat,asteadyenergysource,betweenmeals.Thishabitofhonoringemptinessandfullness,restanddigestion,hungerandsatiation,attunesustothelawofpulsationformaximumenergy.

Digestionrequiresenergy.Whenyoueatemotionally,ortoofrequently,youtaxyourdigestion,renderinglessenergyavailableforeverythingelseyouwanttodo.Taxdigestionrepeatedlyandaresidueofpoorlydigestedfoodbuildsupinyourgitract.Thebuildupisgrimeinyourphysical,mental,andemotionalgears.Uplevelyourenergyandcultivatedeeppowerthroughimprovingyourdigestion.

HowtoStartBeforeyoutakeabite,takeabreath.Makesureyou'rehungry.Ifyou'vehadamealinthelastonetothreehours,drinkwaterandtakeashortwalkinstead.Chancesareyou'relookingforadistractionoryou'rethirsty.

MyfriendHunter,alocalcabinetmakerandseasonalbiggamehunter,cametoseemeaboutdigestivecomplaints.Iaskedhimtostickouthistongue.Iwantedtoseeandsmellwhatwasgoingoninhisdigestivetract.Thetongueandbreathdonotlie.ThroughmyAyurvedicpractice,I'venoticedthattheclient'sbodyisoftenmoredescriptiveandaccuratethantheirwords.

AthickwhitecoatingofamacoveredHunter'stongue.Underthecoatingreddotswerepokingthrough.IaskedHunterifheateleftovers.Heproudlyreplied,"ImakeacrockofsteworsomethingonSundaysandeatitfortheweek."Aha.

Uh-oh.Foodstartstoloseprana,life-forceenergy,whenitisleftovernight,eveninthe

fridge.Yourfoodshouldtasteandfeelvibrantwithlifeforce.Youmayhavenoticedthatflavorfadesfromleftoversandtheyrequiremoresalttobepalatable,whichismoresodiumforyourbodytoprocess.Yourtongueisyourbody'sgatekeeper,detectingthefreshness,flavor,orlackthereof.Yourtongueisalsotheambassadoroftheentiregastrointestinaltract,andassuch,decideswhattoswallowandwhattospitout.

Youwantyourtonguetobesmart,alertandreadytoinformwhetheryoushouldswalloworspit,ingestoreject.

YourDigestiveTractIsaSnake

Yourdigestivetractislikeasnake,withitsheadbeingthetongueandtailbeingtheanus.Yourtonguealsohasamapofthewholesnakewhichyoucancheckonatongue

chart.Yourtongue,asgiambassador,getstochoosewhethertoswalloworspit.Acoatedtonguemakesahorribleambassadorforthedeepertissueofthebody,which

dependsonthetonguetomeetitsnutritionalandtasterequirements.Duetopoordigestion,youmayhaveathickcoatingonyourtongue.Youlosethesharpclarityofyourtastebuds,asacoatedtonguecan'ttasteaccurately.

Ahealthytonguelooksvibrant,pink,andmoist,withathin,almostclearcoating.Ittastesaccurately.Theambassadorofdigestioncommunicateswhatishappeninginthedeepertissueofyourbody.Ifyourtastebudsandgutsarehealthy,you'llbereceptiveonlytohealthyfoods.

TheHealthierEatingGuidelines—orHEGs

TheHEGsarebasicrulesforattuningyourtongue,listeningtoyourgut,andnourishingyou.Theyreadlikearulebook.Youmayfindsomeoftherulestoochallengingforyourightnow.Recallyour"what"andyour"why"onyourjourneytoBodyThrive(seechapter2).

ReadtheHEGsbelowandcheckofftwothatyouwanttoworkon.Ifyousufferfrompoordigestionorelimination,insomnia,orstress,findwhichguidelinesyoubreakthemost.Makethoseyournewhabits.

*Eatonlytwotothreetimesaday,whenhungry(notbored,tired,thirsty,orupset).

*Takeonlywater,withoutice,betweenmealstoletyourdigestionrest.

*Eatfresh,notleftoverfood.Noticetheprana.

*Pauseingratitudeandreceptivityforyourfoodandthosewhocontributedtoitsjourneytoyourbody.

*Donoteatwhenemotionallydistractedormultitasking.

*Enjoyyourfood.Tastethetastes.

*Relaxaftereating.Afterabigmeal,restfor5to15minutes,thentakeastrollifyoucan.

*Steertowardhigh-nutrientfoods.

*Slowdownforasatisfyingmiddaymeal.

*Eatalightdinner,leavingtimetodigestbeforerest.

*Allow13hoursbetweendinnerand"breaking"yourfast.

*BelikeGoldilocks—findjusttherightamounttoeatsoyoudon'tstretchyourstomachorneedtoeattoofrequently.

*Eatduringdaylighthours.

*Incorporatethesixtastes.

*FollowtheAyurvedaFoodCombiningRules.

*LearnthebestdietforyourAyurvedicconstitutionandtimeoflife.

*Eatyourecosystem.You'lleatseasonallyandlocally,andbemoreconnectedtostewardingyourhood.

Asarulebreaker,I'vebrokenallofthem.WhenIfirstencounteredAyurveda,Iwasbreakingmostofthem.Overthelast17years,I'vetestedeachoftheHEGsandfoundthat,indeed,myoverallhealthimproveswitheachrule.Thegoalisn'tperfection—it'sgreatdigestion.Stopobstructingyourbodyfromreceivingnutrition,restbetweencycles,andyou'rewellonyourway.

Let'slookatthreebasics:

*Eatonlytwotothreetimesaday,whenhungry(notbored,tired,thirsty,orupset).

*Takeonlywaterbetweenmealstoletyourdigestionrest.

*Enjoyyourfood.Tastethetastes.

Now,let'sapplythebasicstoHunter.Habitchangesciencecanhelpyouhere—youneverwanttoasksomeonetodomore

thantheywanttodoorcanseethemselvesactuallydoing.Hunterneededtolearntoreadhistongueandeatfresherfood.Itaughthimtousea

tonguescraperandtonguemap.AsHunterwasabatchkindofguy,Itaughthimtomakebatchesofsauerkraut.Heexperimentedwithfermentingvariousvegetablesandspices.Fermentedfoodsarepackedwithenzymesandturnupagni.Iaskedhimtomakefreshfoodatleasteverythreedaysinsteadofonceaweek,whichwebothagreedhe'denjoymore.

Thisiswherewebegan.Hunter'sagnifiredupandamasubsided.Histonguecoatingthinned.Oncehe

streamlinedhisdigestiveenergyhefeltbetter,moreenergetic.Hisdigestionimproved,butnotentirely.Atafollowupvisit,welookedatwhatelsewasamiss.Hunterateicecreamfordessertandcerealwithmilkinthemorning.Forbreakfast,Iaskedhimtoswitchtoahotgraincerealwithriceoralmondmilk,andtoreplacetheicecreamwithgingersnapsmostofthetime.And,ofcourse,Iaskedhimtoeatdinnerearlierwithdessertimmediatelyfollowing,andthenclosehiskitchenandbrushhisteeth.

Withtheseadditionalchanges,Hunterdiscoveredhehadaworldofcontroloverhowhefelt.Whenheslippedbackandhadicecreaminsteadofgingersnaps,hisstomachfeltcrummy.Hunterdecidedtocutoutdairyandtherestofhisamadisappeared.Hunter'sbloatingandstomachcrampingdayswereover.Hehadmoreenergythanhe'dhadin15years.

Ifyouhavedigestion,absorption,oreliminationissues,youwanttoprioritizetheHEGsovertheotherhabits.Theenergyandtimeyouinvestherewillempoweryoufortherestofyourlife.Digestion,absorption,andeliminationshouldbesmoothandpleasant.Thatisourtarget.Theseguidelineswillhelpyougetthere.

InvestigatingtheHealthierEatingGuidelines

ThesethreeHEGsdeservespecialattention.

EatDuringDaylightHours

Ourdigestionevolvedfromourdiurnal,pre-electricityeraashumans.Weliketoseeourfood,whichwecouldonlybythelightofthesun.Wepreparedfoodduringthedaysowewouldn'tattractpredators.Duetothis,ourhumanbodiesproducemorebile,ordigestiveartillery,whenthesunishighinthesky.Don'teatatnight—leavethreehoursbetweenyourlastmealandbedtime.Ifyou'reeatingatnight,gobacktoHabit1—Earlier,LighterDinner.Ifyou'rewinteringintheArctic,justmakesureyourbigmealisduringdaylight.

BeLikeGoldilocks

Thisguidelineistofillyouremptystomachwithonethirdfood,onethirdwater,onethirdspace,orroomfordigestion.Leaveroomforagnitochurnandburn.Thatmeansnoteatingtofullnessorstuffingyourself.Whenyoustuffyourself,youstealenergyfortodayandtomorrow.Dothatrepetitivelyforafewweeksandyourstomachwillstretch.Yoursenseofsatiationwillrequiremorefoodandyou'llbeinanendlesscycleofstomachexpansion.

Stopthemadness.Eatless.Useasmallerplate.Leaveafewbitesoffoodonyourplate.Dowhateverworksforyoutoleaveroomforagnitochurnandburn.Leaveroomforspirit,oryoursoul,tothrowanafter-dinnerdance.Findothersourcesofpleasureinsteadofovereating—likeabriskwalkaftermealsoracatnapfollowingyourmiddaymeal.

TakeOnlyWaterBetweenMeals

Doyouknowwhathungerfeelslike?Someofusputfood-to-mouththroughoutthedayatthefancyofourmindandemotions.Igetit.I'vebeenthere.Iusedtoeatlittlepiecesofdarkchocolatebetweenmeals.Ialsoknow,firsthand,thateatingbetweenmeals,insteadofdrinkingwaterorgettingabreathoffreshair,isaterrificwaytogaincellulite,wastebodilyenergy,andinculcateascatteredmind.

Ifyoulookcloselyatimpulsiveeating,you'llseeit'shabituated.Therearetriggers,habits,andrewardsalreadyatplay,albeitunintentionally.Whenyouseethepatternbehindyouractions,orthemanbehindthecurtain,youcancallyourownbluffandputbettertriggers,habits,andrewardsintoplace.

Thehunger-satiationcycleislikethebreath.Youcan'ttakeadeepbreathunlessyou'rereadytobefilled.Youaren'treadytobefilleduntilyou'reempty.Youcan'tbe

emptyifyou'realwaysinsertingalittlesomethingintoyourpiehole.Whenyou'retrulyhungryforameal,yourtongueismoreaccurateandtastebuds

sharper.Themealdidn'tchange.Yourpreparationtoeatchanged.Yoursenseswereoptimizedtotheexperienceoffillingup,becauseyourgutenjoyedbeingemptyforawhile.

Whenyoueatbeforeyou'rehungry,itdoesn'ttasteasgood.Thedigestivecyclegetsoverloadedandbackedup,creatinggasandbloating.Yourestockyourbloodsugartooquickly,soyourbodydoesn'tshiftintofatmetabolism.Whenyou'remetabolizingfromyourbloodsugar,yourthoughtsandemotionsarestressed,chaotic,intense,andnegative.Whenyou'reinfatmetabolism,yourthoughtsandemotionsarestable,mellow,andpositive.Youdesignhowyoufeelandthinkbyhowfrequentlyyoueat.

Weoftenconfusehungerwiththirst.Theconsequencesofovereatingfaroutweightheconsequencesofover-hydrating.Thesymptomsofdehydration(e.g.,feelinglowenergy,dizzy,andcranky)mimicthoseofhunger.It'sbeenestimatedthat80percentofourfoodcravingsarethirstcravingsindisguise.Beforeagriculturearose10,000yearsago,wehumansgrazedonleaves,fruits,andstalksalldayinlargepartforhydration.Whenindoubt,drinkwater.

Ifyou'retrulyhungry,you'llknowinabout20minuteswiththechicken-scratchingsensationinyourbreadbasket.Onlyfoodcansatisfytruehunger.Thirstkicksinonlyafteryou'repartiallydehydrated.Again,whenindoubt,applythe"Yes,and"rule:Yes,I'mhungry,andI'dbetterdrinkacupofwaterandwaitawhiletomakesureit'sreallyhunger.

UprootingOutdatedCravings—AnIntrotoDetox

Ifyoucravefoodsthatworkagainstyourbody,youhaveadisconnect.Yourmindandyourtonguearedisconnectedfromwhatyourbodilytissuesdesire."Dumb"cravingsarecausedbyama.Theamaactslikeanevilimposter,takingoveryouremotionsandyourtastebudssothatyoucraveandlikethatwhichgeneratesmoreama.You'retrappedinanegativefeedbackloop.

Theonlyescaperouteisdetox.Ayurvedaunderstandsdetoxlessasabroomandmore

likeafire.Bygivingagnispacetoburn,airtofantheflames,andlighterfluidtogetsparky,thegunkinyourcellsgetsincinerated.Onacellularlevel,agnigetssparkedandincineratestheamawithinorpushesthegunkbackintocirculationforremovalviathepoop,urine,menses,sweat,orsnot.

Tostartdetoxing,dolessharm.Ourbodiesareastonishinglyintelligent.Alittlecooperationisnoted.Evenbeforeyoustarta"No"list,gowiththe"Yes,and."Yestogreenjuice.Yestovegetablesoups.Youwon'thaveasmuchroomforeverythingelse.

Ifyoulightenyourtoxicloadevenasmidgetoday,bytomorrowlessgunkgoesintodeepertissue.

Soonyoufeelbetter.Yougetcuriousaboutwhatacleanslatefeelslike.Thereisalsothedeep-diveapproachtodetox.Evenashortdeep-divedetox—or

quickimmersionintowhatyoushouldbedoing—canefficientlylodgeyouinyournewnorm.Whenyouemergefromadeep-divedetox,you'resmarter,lighter,clearer,andlessindenialaboutwhatdoesn'tworkforyouatthiscycleinyourlife.Yousimultaneouslyresetyourmind,yourtastebuds,yourfoodprephabits,andyourmenu-orderinghabits.

Letgooftheobvious,likealcohol,chocolate,coffee,smokes,crack,andprocessedfood,alongwithwheat,meat,cornandsugarforjustaspelllongenoughtowipetheslatecleanandsmartenupyourpalate.

Withintheworldofdetoxyouhavechoices—fastorslow,intenseorgentle,cookedorraw,wholefoodsorliquids,juicesorsoups.Thebasicideaisalwaysthesame—duringadetoxyousimplifywhatyoutakeinthroughyourfivesenses.Youpurifyandrest.Asyouemerge,younourishandprotectyournewfoundlingstateofclarity,serenity,andpurity.

Makeyourdetoxdoable.Aswithanyhabitshift,you'vegottowantit,andyou'vegottofeelcompetentyoucanexecute.Doabledetoxes,orsystemresets,shouldbedonetwiceayearifthereisphysicaloremotionalama,orthedesiretouplevelorretreat.UsetheDoIHaveAmachecklistinthefreeBodyThriveWorkbook.Ifyouhaveama,gotoYogidetox.comforyourfreerecipebookandstartguide.AndifyouwanttoexperiencethePowerofthePosse,joinusfromanywhereforthenextliveYogidetox.

EattheSixTastesDaily

Howyouexperiencedependsonyourfivesenses.Theouterecosystembecomesyourinnerecosystemthroughyoursenses.Tasteisthemostobvious,asyourbodyisfednutrientstobuildbodilytissuethroughfood.Yourtonguehassixsectionstoabsorbthesixtastes.Allsixofthetastesareneededforoptimaldigestion.

Ifyouaren'teatingallsixtastesdaily,yourcravingswillbeoff.Ifyoudon'tincludebitter,youmayhaveexcessivesweetcravingsastheseoppositesbalanceeachother.Theeasiestwaytointegrateallsixtastesinyourdayisinyourmiddaymeal.

Thesixtastesaresweet,sour,salty,pungent,bitter,andastringent.Eachtasteperformsspecificactionstodesignhealthyfunctionaltissues.Ayurvedacodifiessevenlevelsoftissue:plasma,blood,muscle,fat,bones,bonemarrow,andprocreationfluids.Goodtissueformationofallseventissuesisaprerequisiteforbuildingojas;therefore,youneedthesixtastestooptimizeimmunefunction.Thesixtastesenhancetheculture

oftheuniverseofyou.However,ifyouleaveoutbitter,whichrefinesandtightensthetissue,yourcellswill

lackcohesionandtone.ThisismodeledintheWesterndiet,whichlacksanabundanceofdarkleafygreensandleadstoobesity(adiseaseofexcessbuildingandlackofreduction).

Thechartbelowisaneasyvisualtounderstandthetastesthatbuildtissueandthetastesthatreducetissue.Ifyou'retooheavy,increasethereducingtastes,andifyou'retoolight,thenviceversa.

WheretoFindtheSixTastes

Bitter

"Bitterisbetter,"I'veheardDr.Ladsaydozensoftimes.Bitteristhetasteofdark,leafygreens.Sautéorlightlysteamspinach,chard,kale,mustardgreens,turnipgreens,ordandeliongreens.Dozensofdifferentleafygreensareedibleandhaveuniquenutrientcomplexes.Diversifythegreensinyoursalads.Addgreenstosmoothies.

Pungent

Pungentisthatspicykickthatbreaksdownheaviernutrients,releasesstuckenergy,includingcongestion,andincreasescirculation.Expandyourspicerepertoire,orsimplystartwithagrindoffreshpepperoracupofgingertea.Certaingreens,likemustardandarugula,androotslikeradishordaikon,arestronginpungenttaste.

Astringent

Astringenthelpsyourtissuepuckerandfirmup.Asqueezeoffreshlemonjuiceorasideofbeansisenoughtoindulgeyourastringenttastebuds.

Sour

Sourtasteperksupyouragni,enhancesotherflavors,andhasahydrophilicimpacton

yourtissue.Fermentedfoodsarethebestwaytogetsourtaste.Asmallscoopofhomemadesauerkraut,acupofmisosoup,orahomemadeyogurtsaucewillmeetyoursourrequirements.

Sweet

Mostlikelyyougetplentyofsweettaste.Sweettasteisanythingthattastesnourishing.Grains,meats,breads,pasta,rootvegetables,sweetfreshanddriedfruits,andofcoursesweetsfallintothiscategory.Noticethatvegetablesneedtobedividedintorootsandgreens.Rootsaresweetandincreasebodyweight;greensarebitteranddecreasebodyweight.Ifyoucraveanexcessofsweet,looktoincreasebitter.

Salt

Saltenhancestheappetiteandenhancestheothertastes.Usehighqualitymineralsaltsandseaweedsalts.Ifyouhavebloatingorwaterretention,usealittlelesssalteachdaytorebalanceyoursaltytastebuds.

Reviewthelistabove,andaddthemissingtastestothatbiggermiddle-of-the-day

mealorveryearlydinner.Thetastes,ofcourse,aresubjecttothelawofpolarity.Likeincreaseslike,andtheoppositesreduceeachother.Themoreyouusehotsauce,themorehotsauceyou'llcrave.Samewithsaltandalltheothertastes.Designyourbodybyusingthetastesthathavetheactionsyouwant.UsetheKaizenapproachtoaddtastesthataremissingfromyourmeals.Asqueezeoflemonordashofcinnamonisallitmaytake.

Withpractice,yourpalatewon'tletyouleaveoutataste.Asyourpalatesmartensup,youarelesslikelytouseyoursenseoftastepoorly,thusavertingthesecondcauseofdisease.Furthermore,you'llbemoreattractedtothetastesthatareseasonallydominantandpreventseasonalimbalancesthatwouldcontributetothethirdcauseofdisease—livingoutofsyncwiththecosmicclock.

PersonalCalamitieswiththeHEGs

Bymyteenyears,Ihadsnotregardlessoftheseason.Mydadnicknamedme"Foghorn."Runningoutoftissuesathighschoolfrequentlyledtoclassroomcalamities.Mydoctorproclaimedthecausewasallergies.

FromtheAyurvedicperspective,thecausewasama.Amaisoftenamajorfactorinallergiesandotherimmunedisorderswhereyoureacttoyourecosystem.IgrewupviolatingthequintessentialAyurvedichabitbyeatingalatedinner,oftenwithicecreamfordessert.

AsayoungadultstudyingAyurveda,Ididanexperimenttoseeifmyallergieswerecausedbymychoicesormyecosystem.IdetoxedwithAyurvedickitchari,riceandmungbeanstew,andthestandardhomepanchakarma(Ayurvediccleansing)practicesforsevendays.Ihadnasyaadministered,anAyurvedicdetoxtherapywhereyousnortwarmherbaloilthatisdesignedforyourparticularimbalances.

Snotflowedoutofmeprofuselyfortwoorsoweeks.Aftertheblowout,thesnotwas

gone.Allofit.Gone.In14days.After,Ihadnoneedfordrugsortissues.Myfirstdetoxwasachallenge,butthedetoxitselfturnedouttobetheeasypart.Thehardpartwassayingnotoicecreamafterthedetox.Thisiswhereasatmendriyartha

samyoga—disrespectingyoursenses—cameinbigtime.Thereisaneffort,atapas,thatappearswithtransformation.Ifthateffortdemandstoomuchdisciplineallatonce,youfail.

Ifailed.I'membarrassedtoadmitthatsoonafter,IwaseatingapintofBen&Jerry'sicecream.

Mycognitivematuritywaswayaheadofmyemotionalmaturity.Thesnotreturned.Bulldozingabadhabitisharderthanconstructingagoodhabit.Icouldhaveapplied

"Yes,and"andhadaspoonofrawhoneyandacupofgingerteaafterdinner.ThenifIstillwantedicecream,Iwouldbeappeasedbyless.Shiftyourfocusfromuprootinganegativehabittofeedingabetterhabit.

Afteryears,Itranscendedtheice-cream-to-snotpattern.Iaddedthehabitofdetoxingeverysixmonths.MytonguegrewsmarterasIbecameama-freeandwantednutrients,notfiller.Mypalateslowly,butsurely,matured.

Whenyouengageadeeptimeperspectiveonyourownsamskarasandhowdeeptheirnocuousrootsgrow,youcancollaboratewithyourselfandnurtureacooperativeapproachtotheirdissolution.Behonestwithwhatyoushoulddoandwhatyoucandonow.Insteadofsabotagingyourstoke,addahabit.You'llavoidsubtlybeatingyourselfupforyourlackofintegritywhenyourwillpowerfails.

LimitingBeliefsandHealthyEatingGuidelines

BelowIsharetheLimitingBelief/DeeperTruthToolthathelpsrevealtheundercurrentsofself-sabotage.IwishI'dhadthistoolbackinmyicecream-to-snotdays.

Ontheleftside,writeanybeliefsaroundthehabitsyouhavethatyouknowaren'tgettingyouwhatyouwantinthelongrun.Forexample,"I'manemotionaleater."Then,pause.Reflect.Digupthehigher,moreupdatedversionofthetruth.ThisisyourDeeperTruth.Inthisexample,"Igothroughphasesofemotionaleating,"isadeepertruth.Below,youcanseefromexampleshowtouseanunhealthyconsistentcravingtounpackyourbehind-the-scenesassumptions.

LimitingBelief DeeperTruth

Idon'thavetimetoexercise. Icouldtakeafive-minutewalkafterdinner.

Icecreamissosatisfying. Icecreamisn'tassatisfyingasitusedtobe.

Foodisagoodreward. Icanthinkofbetterrewardsthatwon'tsabotagemybody.

Idon'thavetimetoeathealthy. Ineedtolearnhowtopreparehealthyfood.Ishouldhireacoachtohelpme.

Oneglassofwineatnightisgoodforme.Oneglassoftenturnsintotwo.Mysleepisoftendisturbed.Ifeelgroggyinthemorning.

You'renotconsciousofyourlimitingbeliefsorhighertruthsuntilyoutakethetimeto

investigatethem.Takethetimetoreflectandwritedownwhatismoretruenow.Youneedtoseethisonpaper.FillintheworksheetintheBodyThriveWorkbookat

www.bodythrive.com/free.You'lldiscoverthedeeper,updatedversionofthetruth.Whatyoufindwillsurpriseyouandbringyouractionsintointegritywithyourbeliefs.

TheAnti-FadWaytoEat

WhenIfirstlearnedtheHEGs,mostofthemwerenotmycurrenthabits.Ijoggedduringlunchhourandafterwardsatealightsaladatmydeskwhileworking.Isnacked.Ihadnoideaaboutthesixtastesoreatingtofillthestomachone-thirdwithfood,one-thirdwithwater,one-thirdwithspaceorroomfordigestion.Ididn'tknowmyeatinghabitsgeneratedallergies,weightgain,apoorbodyimageandacne.

Now,after15years,theseguidelinesareinmybackpocket.ThoughIrebelledagainsteachofthem,slowlyIbuiltmomentum.

TheHEGsarecontroversialfromtheperspectiveofallopathicnutrition.Yourdoctormayadviseyoutoeatsixsmallmealsadaytoloseweight.Ayurvedawouldratheryoudigestcompletelyandrestbetweenmealsformaximumbodilyandmentalagility.

Ayurvedicistheanti-faddiet,hanginginthebackgroundforthousandsofyears.Ayurvedaatitsmostbasicisfolkmedicine,grandmotherkitchenwisdom.

MyFrenchgrandmotherlikedtosuckthemarrowoutofherlambchops.She'dsnagthebonesthatIrejected,informingmeitwasthebestpart.FromanAyurvedicperspective,shewasright.Thebonemarrowisthemostcomplexnutrient-densetissueinthatchop.MyPolishgrandmothertaughtmethelittleIknowabouteatingorganmeat.Ilearnedthechoppedliverrecipefromher.Liver,itturnsout,isinthetop10mostnutrient-densefoodsontheplanet.

Ayurvedahasbeencultivatedinacultureoflactovegetarians.Nochickenliver.Lotsofgheereplacingthebonemarrow.AdapttheteachingsofAyurvedatoyourownancestryandecosystem.ThebonuschapteronKitchenSadhanawillgetyoupluggedintoyourancestraltastebuds.

AyurvedaFoodCombining

Ayurvedaisobsessedwithdigestionbecauseimbalanceddigestionistherootofmostbody-mindimbalances.Haveyoueatenwhenupsetandnoticedyourbellycouldn'thandlethefood?Youmarrywhatyoueatwiththeemotionsyouexperiencewhileeating.

InAyurvedicdiagnostics,welookattheperson'suniqueconstitutionandthenatureoftheimbalance.Weinvestigatethetypeofagni."Hangry"(orirritablewhenhungry)indicatessharpagni.Skippingmealsandeatinginanunpredictablepatternindicatessporadicagni.Asluggish,heavygutindicatesslowagni.Noproblemswhatsoever,coupledwithapleasantdemeanor,indicatessamaagni.TheHEGshelpalltypesmovetowardbalanceddigestionandapleasantdemeanor.

Eatingforyourconstitutionisahighpriorityifyouhavedigestiveissues.Takea

constitutionalquizatwww.yogahealer.com/dosha-quiz.ReadanAyurvediccookbook,likeEat,Taste,Heal,toeatforyourbodytype,orHappyBellybyNadyaAndreevaorExploreYourHungerbyDr.JohnImmel,togetagriponyouruniquedigestivetype.Takeanonlinecoursethatworksparticularlywithdigestion,likethoseofferedbyNadyaAndreevaorDr.Immel.

MarryYourFoodsWisely

Youwanttomarryyourfoodswithyourconstitutionanddigestivetype.Ingeneral,ifyouhavesporadicmealtimes,getonaschedule.Ifyoubloatwhenyoueat,starttoeatonepotmeals.Preferdishesthataresoupy,warm,wellspiced,andhavehighqualityfats.Ifyougethangry,eatonschedule,eatmoreproteinandalittlefatwitheachmeal,andstopsnacking.Withthisregimen,bloodsugarusuallystabilizeswithin10days.Ifyouhaveslowdigestion,eatjusttwiceaday,around10a.m.and4p.m.,andspiceupyourdishes.

Now,let'sturntomarryingfoodswiselybeforetheyhityourbelly.Whatyoueatcombinesinthepot,ontheplate,andeventuallyinyourbelly.Certain

foodsenhancedigestionwhencombined.Othersthrowjabsandhooksinyourgut.Thephysicalexperienceinyourgutdirectlyinfluencesyourmental/emotionalexperienceasthefoodworksitswayintoyouandthroughyou.Asmanyanelderhasadvised,marrywisely.

HerearethemajorAyurvedicrulesforfoodcombining.Themoresensitiveyourgut,thelessyouwanttobreaktherules.

*Rawfruitshouldbetakenaloneorwithgreens.Otherwiseitcausesotherfoodstofermentinyourgut,andyou'llbloat.Ifyouwantrawfruit,eatit30minutesbeforetherestofyourmeal.Fruitwithgranolaandyogurtforbreakfastisenoughtooverworkyourgutforanentireday.Agreensmoothiewithjustfruitandgreensiseasytodigest,butifyouaddnutmilksandproteinpowder—goodluck.

*Nomilkwithmeals.Milkisbesttakenwarmed,spiced,andalone.It'sheavyanddifficulttodigest.Alittleinoatmealorricepuddingmaybefineforyou.

*Yogurtonlycombineswithvegetablesandgrains.

*Eggsonlycombinewithnon-starchyvegetablesandgrains.

*Beansonlycombinewithgrains,greens,roots,otherbeans,nutsandseeds,noteggs,cheeseormeat.

Remember,themoreenergyyouwanttohave,themoreyouneedtolightentheworkloadonyourgut.Ifyouhavedigestiveissues,andyounoticeyoubreakthefoodcombiningrules,startwithawareness.Ifyoueatyogurtwithgranola,noticeifyougetbloatedorgassy.Alwaysstartwithawareness,noticecauseandeffect,andthenplanaheadforwhatyou'llhaveinsteadnexttime.GetanAyurvediccookbook—therecipeswillcombinefoodproperly.

TipsforHealthierEatingGuidelines

*UsetheHEGworksheetintheBodyThriveWorkbook.

*DialinoneHEGatatime.Startwiththiseasyone—enjoyyourfood,tasteit.TheHEGsinterconnect.Soonyou'llfindyouprefertheguidelines.

*Noticecauseandeffect.Whenyoudisregardaguideline,noticetheeffects.Tracebackyoursymptomstotheoffense.Bebrutallyhonest,becausekarmadoesn'tlie.

*Ifyou'reachronicsnacker,addshortburstsofexercise,drinkingwater,anddeepbreathingbetweenmeals.Soon,you'lllovethementalclarityandemotionalsteadinessthatcomesfrommetabolizingfat.

*Ifyouhaveama,doadetox.Yogidetox.comgoesliveonlineeveryAprilandOctober.Joinus—werockthedetox.

*Ifyouusuallyovereat,haveapintofwater20minutesbeforeeating.

*UsetheLimitingBeliefs/DeeperTruthsworksheet.

*LearnaboutthesixtastesinAyurvedicfoodpreparation.Ifyouaren'tincorporatingthemall,learnfromanAyurvediccookbook.

WhattoDoLearnthebasicstoenableyoursensestolastalifetime.Eachsenseorganhasspecific,self-caretherapiesandpractices.Knowyourweaknessesandstartusingthosetherapies.

WhyYouWantToWeallwanttohearandsee,tosmellandtasteaswegetolder.Don'tletyoursenseorgansdevitalizeprematurely.

HowtoStartPickoneoftheself-caresuggestionsinthischapter.Scheduleit.Builditintoyourdailyroutine.Startwithsomethingsimple,likescrapingyourtongueorlubingyournostrils.Mostoftheseprotectiveritualstakesecondsdaily,yetpayoffbigbothday-to-dayandinoldage.

Takeamomentandthinkaboutwhatyoursensesdoforyou.Imaginelifewithoutsight?Blind.Withouthearing?Deaf.Withoutthesenseoftouch?Disconnected.Withouttaste?Unsavory.Withoutsmell?Unaromatic.Yoursensesarethegatewaytowhatyouperceive.Whatyouperceive,youexperience.

Noonewantstolosehisorhersenses.Hearingcanfade.Eyescanlosetheirfocusandendupbehindglasses.Skinwrinklesandroughens.Tasteandsmelllosetheiracuity.Asthishappens,theworldyousensebecomessmaller.Andwhiletechnologyisimproving,anyonewithastateofthearthearingaidwillletyouknow,it'snotasgoodastherealthing,baby.Thischapterisacrashcourseinoptimizingyoursensesforacuitynowandlongevitylater.

Senseorganhabitsarenotusuallykeystonehabits,whichanchorandtriggerotherhabits.Senseorganhabitsaresimple,fast,andrequirelittledisciplineormotivation.Stackthemontohabitsthatyou'vealreadydialedinaroundbedtime,waking,andmealtime.

GettingFatandGoingBlind

WorkingwithCicely,Iwitnessedhowdietaffectseyesight.WhenImether,shewasnewlycertifiedasayogateacher,30yearsyoungandabout50poundsoverweight.Theweightcameonduringhighschool,whenherfatherlefthomeandhermotherwenttowork.After14yearsofcarryingextraweight—andneedingstrongereyeglassprescriptions—Cicelychosetochange.

ShejoinedYogidetoxandtheweightbegantofalloff.ShejoinedtheLivingAyurvedaCoursetosurroundherselfwithhealthy,supportivepeopleandcontinuedguidance.Withthissupport,thefatcontinuedtomelt.

Cicelyhopedtheweightlosswouldimproveheroverallhealth.Butovertimehereyeglassesstoppedworking.Disappointed,shewenttothedoctor.

Attheeyedoctor's,shewasshockedtohearherglassesdidn'tworkbecausehereyeswereimproving.

Slowly,Cicelyworkedherwaybackwardthroughheroldeyeglassprescriptionsasher

visionrapidlyregeneratedoverthefollowingyear.Herpooreatinghabitshadmadeherprematurelyblind.

WhenCicelyanalyzedthecostofherprescriptionglassesoverthepastdecadeofweightgain,sherealizedhernewhabitswouldsaveherbucketsofmoney.

Therateatwhichwearandtearofyourbodyoccursisunderyourcontrol.Howyoursensesagedependsonhowyouuseyoursenses,andwhatyouchooseforyoursensestomergewith,whichinfluenceswhatyouthinkandfeel.Useyourhabitstocometoyoursenses.

CometoYourSenses

Yoursensesarethegatewaystoexperiencetheworld.Thinkaboutit.Whenyoutalkaboutanexperience,analyzeyourwordstodiscoverwhichsensesyourelyonthemost.Forexample:Yesterday,Ihadaspectacularmountainbikeridethroughtheforest.Thetreesandbirdsweresinging,theflowersheadhigh,andthemeadowsthickwiththatmoistlusciousfragrance.

Youwanttoprotectyoursensestoperceivetheworldaccurately,fully,anddelightfullyasyouage.Otherwise,therewillbegrimeonthewindshieldsofyourperception.Whenyoursensegatewaysandmindareclear,you'remoreintouchwithrealityandconnectedtoyourcommunity.

Specificpracticeslengthenthelifespanofyoursenses.Eachsenseorganhasafewtherapiesthat,whendonedaily,canhealdamagenoworpreventproblemslater.Asyoureadthrough,identifywhichpracticeswillhelpyouthemostandaretheeasiesttointegrateintootherhabits.

PrintyourSenseOrganTipSheets+chartsatwww.bodythrive.com/free,andtapethemwhereyou'llusethem.Forinstance,tapethetonguecharttothebathroommirror,ateyelevel.Tapetheeyeexerciseworksheetnearyourcomputer,oruseitasabookmarkifyoureadalot.

Don'tBrushYourTongue—ScrapeIt

Youknowyourtongueisinchargeofwhatyouspitorswallow.Tostartoptimizingyoursenseoftasteyouneedtwothings:

1.Astainlesssteeltonguescraper

2.Atonguechart

Firstthinginthemorning,beforeyoudrinkyourquartofwater,scrapeyourtonguefrombacktofront7to14times.Then,lookatthegunkyoupulledontoyourtonguescraper.Itislightandclear?Ifso,good.Isitthick,white,andchunky?Ifso,notsogood.Thatisama.Ifyouhaveamaonyourtonguescraper,lookatatonguechartandseeexactlywheretheamaiscollectinginyourgut.Isityourstomach?Yoursmallintestine?Yourcolon?Goonanama-hunt.

Afteryouscrape,lookatyourtongue.Isithealthypink?Patchy?White?Pale?Greasy?Dry?Inflamed?Doyouhavescallopsalongthesides?Cracks?

Readyourtongueusingthetonguechart.Readyourfriend'stonguestonoticedifferencesandsignsofimbalance.It'sfun.Yourtonguemirrorsyourdigestion,thestatesofyournervoussystemandyourorganhealth.Yourtongueisamicrocosm,ahologram,oftheuniverseofyou.

Onceyou'veself-diagnosedandscrapedyourtongue,takeamomenttoreflect.Remember—thetongueistheambassadorforthebody,signalingwhatisneeded.Ifyourtonguehadanysymptomsonthechart,whatcanyoudodifferentlytodaytotakebettercareofyourself?Youcanavoidacoldorfluifyoustarttoday.Ifyouhadathickwhitecoating,drinksomegingerteaasap.

Asyourtonguebecomeshealthier,noticehowyourcravingsandsenseoftastewiseup.Refinedsugarswillhaveabitter,deadaftertasteandleaveyourmouthfeelingicky.Wildfoodswilltastevibrant,crazy,andleaveyourmouthfeelingclean.You'llstopswallowingfoodthatdoesn'tgiveyourtonguea"hell,yeah!"

TipstoOptimizeTaste:

*Getametaltonguescraper.

*Printyourtonguechartandtapeitnearyourbathroommirror.

*Scrapeyourtonguefirstthinginthemorning,beforedrinkingwater.Then,tastethequalityofyourwater.

*Useyourblanktonguechartanddiagnoseyourtongue.

Eyes:YouAreWhatYouSee

Youreyesareverysensitivetostress,tension,andfatigueofanykind,whetherit'sphysical,emotional,ormental.Whentheeyesfocusandarepulledforwardinthesocket,theystrain.Manyofyouhaveheardtheinstructioninyogaclasstosoftenyoureyes,eveninthefaceofanintensepose.Insofteningyoureyesyourelaxyournervesandallowfluidstocleanseandreplenishtheeyetissueforlongevity.

AsItype,Ifeelmyeyesgettired.Whattodo?Imakeachoice.Insteadofignoringthemessagefrommyeyes,Iraiseandsoftenmygaze.Ifindawindowtotakeintheskyorstepoutside.Iletmyeyesdiffuseonthehorizon.Anyonewhoworksonacomputerorreadsalotshoulddothismultipletimesaday.

Balancecomesdowntoattendingtotheopposites.Ifyouuseyoureyestofocus,integrateahabitthatallowsyourgazetodiffuse.Otherwise,you'llwearyoureyesoutearlyandstillhavedecadestolive.Anothertipifyoustareatascreenistoallowyoureyestorestonaplant.Keeponeonornearyourdesk,andtake"gazing"breaksevery30minutesforatleast30seconds.

Ifyouhavetiredeyes,lieonyourbackandplaceaneyebagoveryoureyes.Aneyebagisbestfilledwithflax—asoft,oilyseedwhichprovidestheperfectweightandtextureforallowingtheeyeballtoreleasebackwardawayfromthedryairandintothesocketwherefluidscirculate,nourish,andreplenish.Ifyoudon'thaveaneyebag,rubyourpalmstogetherandpalmyoureyes.Tryoneofthesepracticesnow,andnoticetheeffects.

TipsforLifelongVision

*Usetheeyeexercisesworksheet,includingpalming,focusingandflexingyoureyes.

*Restyoureyesonthehorizonafterperiodsofreadingorconcentration.

*Restwithaneyebagtoreleaseunconscioustensionbeforebed.

*Maintainyourbody'sidealweight.

*Glassesandcontactsdon'taddresstheunderlyingpatternthatproducedandperpetuatetheproblem.Workwithaholisticvisionspecialist.

*Whenpracticingyoga,relaxyoureyes.Whenconversing,relaxyoureyes.Whenreading,relaxyoureyes.Whendriving,relaxyoureyesandpayattention.

*Learnaboutnetrabastiifyouhavetired,dryeyes.It'sablissfultherapythatinvolves

bathingyoureyesinclarifiedbutter.YoucanseeanAyurvedicpractitionerortrythehomeversion.

*Sitinsilenceandrestyourgaze.

Ears

Yourearsarealwaysopen.Theearsworkviavibration.Vibrationrequiresspaceandmovementthroughthatspace.

Thebestwaytoreplenishtheearsandbalancetheirexpansivenatureistofillthemwithwarmoil.Thetherapyiscalledkarnapurana.Oncemonth,take10minutestonourishyourears.Iwarmaone-ounceeardropperbottleofwarmsesameoilbyplacingitinateacupfilledwithwateratbodytemperature.Then,lyingcomfortablyonmyside,withmyheadsupportedbyanoldtowel,Ifillmyearthatfacestheceilingwiththewarmoil.Irelax.Afterafewminutes,Islowlyrollover,pouringtheoilfrommyearintoashallowbowl.Placingacottonballinthatear,Irepeatontheotherside.

Thequickandeasydailyversiongoeslikethis—whenyougetoutoftheshower,dryyourfaceandears.Putafewdropsofsesameorcoconutoilonyourmiddlefingers.Insertintoouterearhole,abouthalfaninch.Makerapidcircleswithyourindexfingers,gentlylubricatingandstretchingtheinnerear.

Noticethesoundsthatmakeyouthrive.Justlikeyouarewhatyoueat,youarewhatyouhear.Listentothevoicesthatattractyou.Spendmoretimewiththosepeople.Payattention.Listentothesoundsinnaturethatattractyou—isitrunningwaterortherustlingofleaves?Respectthedelicatenatureofyourhearing.Whatsoundsalignwithwhoyouwanttobecome?

TipstoKeepYourHearing

*Trustyourears—avoidloud,aggressive,orharshsounds.

*Whenlistening,listendeeply.Whenyou'vehadyourfill,findsilence.

*Takeinthesoundsofnature.Youcandothisasalisteningmeditation.

*Whenyourhearingisoverlysensitive,usetheoilintheearstherapydescribedabove.

*Fortinnitus,orifyou'realightsleeper,trysleepingwithoilycottonballsinyourears—wetsidein.Usesesameoil.

*Balancesoundwithsilence.

Don'tPickYourNose—LubeIt

Yournostrilsaretheprimarypathwayforthelifeforcetoenteryourbody.Throughnostrilbreathing(notmouthbreathing)pranaaccessesthelowerlobesofyourlungs,whichactivatesyourbody'snaturalrelaxationresponse.Whenindoubtorstressedout,breathethroughyournostrilsintothelowerpartofyourribcage.

Drynostrilsleadtodrysinuses,whichleadtoanineffectiveairfiltrationsystem.Whentheairfiltersofyournostrilsaredry,theycan'tcatchunwantedpathogens,germsormicrobes.Thegermspassunnoticedintotheuniverseofyou,embeddingindeepertissue,wreakinghavocwithyourlungs,throat,andsinuses,andturningintoinfections,colds,orflus.

Keepingyournostrilsclearandlubricatedpreventssicknesswhileenablingyoutoabsorbmoreoxygen.

Followingthepatternofoilandorifices,youmayguessthatAyurvedaisbigonnostrillubing.Asdryskingetslubed,itfunctionslikeaneffectivefilter.Ofallthebodilyorifices,thenostrils,whichareconstantlypassingair,dryoutmost.IcanjusthearthepostmenopausalVatawomenouttheresayingadifferentholeisdrier.Inanycase,loveyournostrilswithagooddailygreasing.Bonus:Teachyourkidstolovetheirnostrilswithlube,too.Whenyourkidslubetheir

nostrils,snotwon'tcollect,sothey

HowtoLubeYourNostrils

*Keepasmalljarofcoconutoilorgheenexttothesinkwhereyoubrushyourteeth.Useyourpinkyfingertoapplyoilincircularmotionsinsideyournostrils.

*Or,useanasyaoilorYogahealer'sSinusLube.Snortafewdropsoruptohalfaneyedropperofoilintoeachnostril,eachmorning.Spitoutanythatcomesthroughtoyourmouth.Theessentialoilsopenyoursenses.

TipstoSaveTime

Manyofthesenseorganhabitscanhappenallatonce.Whenyou'redoingyourself-massage,rubtheoilinyourearsandnostrils.Takeamomentandpalmyoureyes.There,youhitallfourinamatterofminutes,andifyouscrapedyourtonguebeforeyourmorningwater,you'vehitsense-careproficiency.You'velubedyourskin,ears,andnostrils.You'vescrapedyourtongue.You'verelaxedyoureyes.Takeamomentinsilencetorestinyoursenses.You'vecometoyoursenses.

If YouLoveIt,OilIt.ApplyAnywhere

InAyurveda,wehaveaverysimpleformulaforlovingandprotectingthebody.Theformulaisthis—toincreaseloveandprotection,rubinoil.

WhenIfirstgraduatedfromboththeAyurvedaCollegeandtheYogaInstitutein2001,

Iwantedtoteachaworkshopnamed,"Oil+Orifices."IincludedtheOil+OrificesworksheetinyourBodyThriveWorkbook.Italkedtoafewyogastudiosabouttheclass,andwedeterminedtheyogastudiosofSanFranciscoweren'treadyforthis...yet.

Fastforward15years—we'reready.Howmanyholesdoyouhaveinyourbody?Goahead.Counthowmanyholesareintheuniverseofyou.Twonoseholes,twoearholes,onepiehole,twoeyesockets,twotearducts,onepoophole,onepeehole,sweatducts,onebellybutton(atonepointitwasarealhole),twonipples,andforwomen,onebabymaking/babyejectinghole.Thesearethemanypointsofentryandexitforherbsandoilstoheal,soothe,anddetoxthebody.

Youmayswishoilinyourmouthtoloosengunkandprotectteeth(oilpulling),soakgheeintiredeyes,insertacoconutoiltampontocountervaginaldryness,useoilenemastocalmanxiety—younameit,Ayurvedahasanoil,anherbandanorificeforit.Thinkingofyourpointsofentryandexitwillhelpyouexperimentwithyourbodytomakebetterchoicesthroughwhatyoutakeinandwhatyourelease.

Youusethelawofpolaritytofindbalance.Ifyournostrilsareusuallycloggedwiththickmucus,usingasaltwaternetipotrinsewillhelpopenthechannels.Drinkingateaofsageandblackpepperwillheatyouupanddryyouout.However,ifyourmucusisthinandyournostrilsandlungsfeeldry,you'llwanttousethenasaloilanddrinkademulcenttea,likelicoricerootandfennel.

HowtoLoseYourSenses

Forthosewhowanttoseehowthesensesareintricatelytiedintodisease,payattention.Otherwise,skipaheadtoHabit10.

Hereisarefresheronthethreecausesofdisease:

1.Prajnaparadha—Makingnegligentchoices

2.Asatmendriyarthasamyoga—Disrespectingyoursenses

3.Parinama—Livingoutofrhythm

Prajnaparadhaistriggeredwheneveryouknowbetterbutfailtoemploywhatyouhavelearned.Youstrengthenthepatternofimbalance,whichdiminishessensoryacuity.Eventually,thesensedullsout,unabletodoitsjob,andyourworldgetsalittlesmallerasyourperceptivityshrinks.

Withasatmendriyarthasamyoga,youoveruse,misuse,neglect,orabuseyoursenses.Overusefortheeyesoccurswhenusingacomputerpastwheneyesfeeltired.Dothisdailyandyou'llgetheadachesandneedglasses.Misuseofyourtonguehappenswhenyoucravepotatochipsandeatthewholebag.Abuseofyourearshappensatloudconcertsandsubwaystations.

Yoursensesguideandprotectyourbiochemistry.Neglectyoursensesandyoucontractyourbiochemistryandyourperception.Yoursensesareattunedbyanexactingdesire.Justenoughsweettasteisgoodforyou.Justenoughvisual/mentalstimulationisA-OK.Whenyoupushtheenvelopetoofar,youdon'tjustdamageyoursenseorgan,youplaceunduestressonyourentireoperatingsystem.

Useyoursensesjustright.Yoursensesareexquisiteandyourtastesdevelopwithage—respectyourorgansandasyouageyou'llperceivemore,notless.

Nexttimeyou'reeatingameal,noticewhenitbecomeslesspleasurable.Noticetheexactmomentwhenyourbodyhashadenough.Listen.Respect.Obey.Yoursenseswillsharpenfromyoursmartdecision,readytoreceiveexquisiteexperiencestomorrow.

Thereisatouchoftheinevitablewithparinama,orregularwearandtearovertime.Andyet...thereisleeway.

Parinama+SeasonalRespitestoRechargetheSenses

Whileparinamamayseeminevitable,youcanactivatetheseasonsandcyclesoftimetoadvanceyourhealth.Thisisthetopicofrit-ucharya,oroptimizingseasonalrhythms.

Seasonsaremarkedbyjunctures—whicharemomentsofopportunityforwellnessevolution.Seasonalcleansing,orbiannualdetox,extendsyourlifebytakingoutyourinnertrash.Thetrash,inthiscase,isanyseasonalbuildupofthedoshasand/orama.Attheendofsummer,youprobablyhaveabuildupofheatinyourbloodandliver.Attheendoffall,youprobablyhaveabuildupofdrynessinyourlymph,colonandnerves.Attheendofwinter,youprobablyhaveabuildupofcoldandstagnationinyourlymph,lungsandfat.Attheendofspring,youprobablyhaveabuildupofdampandcoolqualitiesinyourlymphandstomach.

Aroundandaroundyougo.Whenyoustopnobodyknows.Yet,howyougoaround,andwhenyouemptythebucketsofyourimbalances,isin

yourownhands.Mostofusweren'traisedwiththis"emptyyourbucket"bodywisdom,soyoudon'tknowwhichofthesymptomsofagingareoptional.

Ifyouallowthedoshastobuildupandoverflow,seasontoseason,theymovefromsuperficialtissue(likefromtheGItractthroughthelymph,bloodandmuscletissue)intoyourdeepertissues,senses,organs,andsystems.Imbalance,ordis-ease,turnsintodisease,astheyembeddeeperintothebodyandcausedysfunction.Thedeepertheseimbalancesmove,themorequalitativedisruptionoccursinthetissuesystemtheyareaffecting.OrsogoestheAyurvedictheoryofpathogenesis.

Forexample,heatbuiltupfromsummermaypresentasaskinrashinJune,irritabilityinJuly,vocationalburnoutinAugust,asinusinfectioninOctober,andstrepthroataftertheholidays.Ifthispatterniskeptupyearafteryear,youmightseeshinglesnextseason.

Whenyouusethechangeofseasonstodumpoffimbalanceddoshas(liketheexcessPittaintheaboveexample)throughadetox,youupgradeyourbody'soperatingsystem.Youcanreleasephysicalaswellasemotionalama.Seasonbyseason,youcanwakeupwiser.Withyoursensesalert,refreshed,youperceivetheworldmoreaccurately,andonasubtlerplane.Renewedandrejuvenated,youmakebetterchoices.

AtthispointI'veheardathousandyogidetoxersreporthowtheirsenseswakeup.Eyesightimproves,hearingimproves,skinandsenseoftouchimproves,thetonguecantastemoreaccurately,thenosebecomesalertlikeacanine.

Thelessonhereissimple.Ifyoudon'tdiscoverthepowerofseasonaldetox,you'llwearandtearyoursensesfaster.

Evenwiththeseason-by-seasonagingprocess,youhaveopportunitiestoadvanceyourwellness.Ritucharyateachesustorespectthebeautifulintersectionswheretime

andspaceopentohelpushealandbeginanew.Payattentionwhenchangeisintheair.

WhattoDoWhenyounoticestress,chooseease.Theproblemisn'ttheproblem.Yourreactiontotheproblemistheproblem.

Stabilizeyourday-to-dayperspectiveintheexpandedbackdropofeasefulawareness,intouchwithintrinsicplenitude.

WhyYouWantToLikeatoggleswitchinyournervoussystem,youliveineitherreactionorreception.Thefirstperpetuatesstress,thelattercultivatesease.Oneunconsciouslymeanderstowardunconscioustension,limitation,anddisconnection.Theotherintentionallyleadstoanextraordinary,heart-centric,intimate,andevolutionarylife.

Allowstress,overwhelm,oranxietytofadeintothebackgroundasyoufocusonlivingintowhateachdayunfurls.You'llenjoyanextraordinarylifeandbecomeaninspiredleaderforyourfuture.

HowtoStartReturntothesesimpletouchpointsthroughoutyourday:Receivethegiftofbreath.Receivetheearthbeneathyou.Receivetheheavensabove.Receiveadrinkofwater.Receivethegiftofthecompanyyoukeep.Relaxandenjoyyoursenses.Yoursensessituateyouinthepresent.Orientyoursensestoreceive.Lookforbeauty.Listenforwisdom.Speakwithconnection.Touchwithsensitivity.Now,allowyourawarenesstoexpand,infinitely,beyondyourself.Situateyourperspectivetoexpanded,interconnectedawareness.

Youbecomeagifttoothersthroughbeingawake,connected,andreflectingtheintrinsicblessingoflife.Youcanbecomeincreasinglyavailabletotheminuteandmassivegiftoflifeifyouadoptthehabitofaneaseful,interconnectedperspective.Situatedinexpandedawareness,youbecomeavailabletotheevolutionaryunfoldingofthenowinterfacingwiththefuture.

Theotherninehabitsslowlyandsimultaneouslygiverisetothehabitofeasefulliving.Ifthishabitevadesyou,startwiththeothers.Then,bitbybit,whenyounoticestress,fliptheswitchtoease.Youalwayshaveachoice.

AreYouChoosingStressorEase?

Findoutwhereyouareonthespectrumbetweeneaseandstress.Seehowmanyboxesyoucheckofffromthelistbelow.Takeabreath.Behonestandyou'lluplevelyourintegrity.

Doyouorientfromstress?

Youareoverwhelmed.

Youwakeupfeelingrushedintoyourday.

Youoftenwishyouweredoingsomethingelse.

You'repressedfortime,andoftenshowuplate.

Yourbodyfeelsheavyandsluggishinthemorning.

Youfeeltrappedinyourlifeoryourbody.

Youwanttomakechanges,butitseemstoodifficult.

You'rewired,buttired,andwishyoucouldsleepthroughthenightuninterrupted.

You'redepressedbythepeopleinyourlife.

Doyouorientfromease?Checkany:

Youwakeupinjoy.

Youworkhardandgivelifeyourall.

Yourlifeisonpurpose,withtimeforreflectionandcoursecorrection.

You'reinspiredbythepeopleinyourlife.

Youspendtimedailyinsilence,inquiry,orquietreflection.

Othersexperienceyouasgrounded,interesting,andinspiring.

Yourrelationshipsaredeeplyhonest,inintegrity,intimate,andfuture-oriented.

Youleadwhenasituationcallsforleadership.

Youoftenfindyourselftappedintoatimeless,spaciousexperience,bothwhenaloneandwhenwithlovedones.

AlchemizingEase

Thisfinalessentialhabit,easefulliving,isaboutalchemizingease.Easefullivingisdefinedbyhowyouorientyourawareness,andwhatthisperpetuates.Thishabitawakensthepowertoshiftfromvictimtovictor,frompassivetoactive,fromreactionarytoevolutionary.Youwanttoupgradethedefaultmodeofyourperspectivethroughoutyourday.

Ateverycore,youfindaseed.Atthedeepcoreofeveryhuman,youfindtheseedoforientation.Willittoggletowardstressorease?Eachhumanhasthepowertochoose.Halffullorhalfempty?Poisonorpanacea?Contractorexpand?Thechoiceisyours,momentbymoment,daybyday,yearbyyear,decadebydecade.Youcanalchemizethepoisonofstressintotheelixirofease.

EmbracingtheFrictionofEvolutionaryTension

Youwereraised,culturallyspeaking,onexistentialtension.Tensioniscontractive,tightening,hardening,andanecessarycomponentofevolution.Inthelawofpolarity,itsoppositeordynamicvariableisexpansion.Aslikeincreaseslike,whenyouunconsciouslyoperatefromtensionyoufeelseparate,stressed,andsubtlydiscontented.Andifyouareunaware,youwon'tevennoticeyourexperienceofbeingseparateordiscontented—itfeelsnormal—andthecontractioncontinues.

Youcanchooseexpansionevenwhentensionispresent.Youcantrainyourawareness.Youcanbuildahabittoexpandyourperspective,toorienttothegroundofbeing,whichisnon-localtoyourbodyormind.Youcancultivateabiggerperspectivebeyondlocaltimeandspace,whichrelaxesyournervesandenlargesyoursenseofselfandinterconnectivity.

Itisnotaboutlivinginaself-absorbedblissed-outstate.Easefullivingisaboutshowingupeverydayonpurpose,inaction,fromaconnected,openinnerspace.

Anytimeyoudecidetobecomemore,youcanexpectarub.Theyogiscallthefrictionoftransformationtapas.Thoughapredictablepartofthepathofawakening,tapasisnevercomfortable.LikeCraigHamiltonwritesinhisPrinciplesforEvolutionaryCulture,"Ifwe'renotuncomfortable,we'reprobablynotevolving."45

Asyourhabitsevolve,tensionwillarise.Thechallengeyoufaceingrowthisnaturallyintimidatingandjusttoomuchattimes.Theexistentialbattleisonfortheoldselfversustheemergingself.Expectstruggle,setbacks,shadows,confusion,disorientation,anddistractions.

Easefullivingmakesitpossibletooperatefromabiggerperspectiveasthegoinggetstough.Thismindsetbalancesoutthefearoffailure,fearoftheunknown,fearofincompetencewithawillingness,amiracle-mindedness,anopportunityorientation.Stresscanrolllikewateroffaduck'sback.We'reabletobecomeabigger,betterversion

ofourselves.Thisisanewerskillonhumanity'stimeline.Youarebreakingfreeofamoreprimitive,

reactive,self-centered,oroverwhelmedculture.Youarebuildingthehabitofbeingreceptive,opentopossibility,evenwhenyou'reunsureorafraid.

I'mNothingButYou

Youstarttoseetheotherastheself.ThefabulousTantrikascholar,Dr.DouglasBrooks,teaches—"I'mnotyou,I'msimilarto

you,I'mnothingbutyou."46Thisstatementsreflectsthefundamentalteachingofnon-duality,whereunity

consciousnessandseparationconsciousnesscoexist.Asweallhavethefacultyforboth,wecancultivatefacilitywithboth.Separationconsciousnessissomethingmostofusdon'thaveaproblemaccessing.Thefrictionisinstabilizingawarenessinthewholeofcreation.

"TheTantricsbeginwithaspiritualparadigm,"saysBrooks."'I'mnotyou;I'mnotlikeyou;I'mnothingbutyou.'Thinkaboutthat:'I'mnotyou,'becausewe'redifferentpeople,"hesays."'I'mnotlikeyou,'becausewethinkandfeelandunderstandtheworldindifferentways.But'I'mnothingbutyou,'becausewe'reallpartofthesamecreation.Howcanthatbe?That'swhatyoutrytounderstandwhenyoustudyreligion."47

Youcandevelopahabitofinterconnectingyourperspective.Yourmindopensandyoubecomeavailableforconsciousconnection.Someperceiveitasthegatewayofsurrenderingthesmallselftobecomepartofthelargerwhole.Manyareconvincedthisperspectiveisimperativeforabrighterfutureforusall.Thisexpandedorientationenablesyoutogetoveryourselfandbecomeavailableforinterconnectivity.

Identifyingasthewholeofcreation,whilesimultaneouslybeinganindependentactorabletoinfluencethecreation,iswhatthisisabout.

UsingSanskrittoHackEasefulLiving

Anothertermforthesamecreationweareallapartofisthe"groundofbeing."Whenyouuproot,youloseyourreceptivitytothegroundofbeing.Yougettrapped,

unconsciously,intheviewpointoflimitationandlack.Uprooted,youractions,thoughts,evenyouremotionsshift.Operatingundertheillusionofseparation,youturnawayfromintimateconnectionanddepth.Yourepeatyourpast.Yogiscalltheillusionofseparationmaya,ortheveil,andtherepeatingofthepastsamskara.

Rightbehindthefaçadeofstressisthesubtlebackdropofexpandedawareness.Underyourinsecuritiesisyourcompetence.Thestressmindsetcausesyoutoforgetthatyouarewhole,thatyouareA-OKinthismoment.Andyoucompeteinsteadofcollaborate.Youconstructobstaclesinsteadofcreatingcollaborativesolutions.Yet,yourexpandedawarenessisalwaysrighthere,notevenabreathaway.

Easefullivingisagroundedconnectiontoyournaturalstate,yourdivineinheritanceasahuman,thebasicteachingsofheavenonearth.ThreeSanskritwords,purnaandsukhaanddukha,perhapscanhelphackthesimplicityofthissubtlehabit.

We'vealreadybeenoverpurna(purnatva)asintrinsicfullness,referringtothefullmoon,

ourtruestate.Atanyothermooncycle,youmisconstruetheshapeofthemoonbasedonwhatisvisible.Themoonislitbythesun.Yourinnerfullnessislitbythelightofbeing.Ifyoudon'tcontract,thelightshinesthroughyou,upliftingothers.Howeverseparateyoufeelobscuresthatsameamountoflightfromshiningthrough,likeacrescentmoon.

Easefullivingcanalsobeunderstoodbytheteachingsofsukhaanddukha.Sukhaisease.Dukhaissuffering.Theysharetheroot-kha,whichmeansether(akasha),orthespaceinwhicheverythingarises,includingus.

Whatisthequalityofyourinnerspacewhereyourthoughtsandemotionsarecirculating?Whatisthequalityofthespacebetweenus?Sukhameansthespaceisclean,clear—nothingobscuresyourconnectiontoexpandedawareness.Youshine.Inversely,dukhameansthespaceisdirty,obscured—sufferingarisesbecauseyou'reoperatingunderthemisperceptionoffeelingseparateandlonely.

TheYogaSutrasalsohelpyouunderstandthepowerofeasefullivingwiththesutraSukhaSthiraAsanam.Asanammeansyourseat—theposturefromwhichyouorientyourlife.Sthirameansstillorsteady.Sukha,beingthefirstwordinthesutra,carriestheemphasis.Awakeninghappenswithaneasefulsteadyposture.

SukhaSthiraAsanamisyourpotentialmodeofdailyorientation—relaxedandalert.Contrastthiswiththeexperienceofrushingfromoneactiontothenext,harried,disgruntled,andtired.Howdoyoupracticeshiftingyourorientationtolife?Whatarethesteps?

TheNineHabits+EasefulLiving

Yougetaccesstoeasefullivingthroughtheotherninehabitscompoundingovertime.Conversely,ifyoublowofftheotherhabits,youbarricadethedoortoeasefulliving.Ifyouaren'tearlytobed,youwon'tberestedtoriseearlyforthepre-dawndeep,ethericfullness.Ifyoueatdinnertoolate,you'llbefullofpartiallydigestedfoodandwasteandwon'thaveaccesstothespaciousnessofbeing.Particularly,ifyouhaven'tcarvedoutspaceforStarttheDayRightormeditation,thishabitwillbeoutofreach.

ThehabitsofStarttheDayRightandSittinginSilencedrillyoutosurrenderyouegoicnatureandopentoalargerperspective.Theproblemisthatyougetonwithyourdayandforget.Afewhourslater,younoticeyou'renotinease.You'reinstress.Perhapsyou'vecreatedapressurecavebytryingtogetmoredonethanispossibleintheallottedtime.Perhaps,agitatedfromlackofsleep,youmayhearyourownvoicespeakingtoachildinawaythatdoesn'treflectyourdeeperwisdom.Perhaps,duetoastrongemotionalpattern,youplaceawarenessontheoutdatedthoughtsandoutmodedbeliefscirculatinginyourmind.Duetobeingtriggeredintocontraction,youprotectandretract.Topacifyyouremotionsyoureachforsubstancesyouknowaren'tgoodforyou.Thepatternisreinforced.Andyet...

You'vejustbeenpresentedanotherchancetoputyourneuro-plasticitytogooduse.Youcanuseanyandeveryminuteopportunitytoshiftyourawareness,andsubsequentlyyourbiochemistry,intoalignmentwithwhatyouwanttoperceiveandreceive.Takeamomenttopracticewiththesesimpleinstructions:

*Feeltheground(earth)beneathyou.

*Feelthesky(heaven)aboveyou.

*Letyourawarenesspulsatebetweenthetwo.

*Noticeasyoudothisthatyourinsidesfeelexpanded.Youaregivingyourcellsroomtoexpand.

*Noticeasyoudothisthatyourmind,yourawareness,feelsbigger.Youaregivingyourmindroomtoexpand.

*Nowgobacktowhatyouweredoingfromthisexpandedmind-bodyperspective.

*Repeatafewtimesaday.

Ifthedailyhabitsopengatewaystoasacred,extraordinarylife,easefullivingisthecrownjewel.Itwillariseasyougaintractionwiththeotherhabits,andyoucanaccelerateyourshiftwiththetipsbelow.Togaintractionquickly,joinournextliveBodyThrivegroupatwww.bodythrive.com.

YourBlissBody

TheTantricyogishavelongaccessedeasefullivingviatheblissbody.Tantricteachingsfromthe9thto11thcenturywritingsemphasizedtheundulationsofblissemanatingfromourverynature.Theydrewattentiontoawakeningtheanandamayakosha,thesheathofbliss,thatlieswithinus,closertousthanourbodyorourbreath.

TheTantrikasemphasizedthatthisiswhoweare,ourinnernature,closerthanourveryflesh.Theywenttothemoonandbackwritingaboutthisrealm.Thisintrinsicblissfieldiswithinusall,surroundingthecoreofpureawarenessorthegroundofbeing.Wecanreplenishandhealthewoundsofunbridledseparationconsciousnesswithconnectionintotheblisssheath.

Ifyou'veneveraccessedtheblissbodyteachings,chancesarethissoundslikecloudnine.Indeed,youmayhaveadeepdisconnectfrombothyourblissbodyandfromthebackdropofexpandedawareness.Theheartofintimacyissues,self-dislikeissues,eatingissues,addictions,anxiety,anddepressionliesbetweenthelayersofself,allfeaturingacentraldisconnectwiththeblissbody.

Evenarepetitivemantralike"Idon'tlikemythighs"speakstothedisconnect.Whenyourawarenessisseatedinexpandedconsciousness,yourbaselineislove,respect,appreciation,gratitude.Fromthisawarenessyouarealsoawaketothelawofvibration—thatnothingisinastaticstate.Ifyouwanttoreshapeyourthighs,youreshapeyourthighsfromafeelingofloveandcooperation.

Asyouexperiencethegentlepleasantnessthatcomesfromtheotherninehabits,you'repickingupthesubtleblissfulsensationsoftheanandamayakosha.Asyoudeepenyourhabitsandpracticesyou'llcontinuetozoneinonthecenteroftheinfinite,crackingthecodeofexpandedawareness.

CertaintyAnchors

Whenyourday-to-dayhabitsaresimpleandrepetitive,youcanenjoyamazingdepth,connectedness,andsuccessinotherareasofyourlife.JonathanFields,inhisbookUncertainty,48explainsthisphenomenonamonghighlycreativepeople.Hesayshighlycreativepeopledropcertaintyanchors—smallrepetitiverituals.Themorecreativeyouwanttobe,themorecertaintyanchorsyouwantinyourday-to-day,centeredaroundsittinginsilence,food,sleep,exercise,work,shopping,etc.Themoreyouliveinsimpleritualsthatworkforyourbody,mind,andspirit,themorecreativejuiceyoufreeup.Yourhighlyfunctionaldailycertaintyanchorsmakeyouenergy-efficient—freeingupspaceforclarity,forcreativity,andforsteppingtowardpotential.

Youcanusecertaintyanchorswitheasefulliving.Iusetheemotionaltriggerofstressforthishabit.I'vetrainedmyselftozoneouttoabiggerperspectivewhenstressconstrictsmyflow.Workslikeacharm.

Today=ANewDay

Unlessyouplanttheseedsfortomorrowtoday,youshoottomorrowinthefoot.Mostofusneedmorespace.Ourlivesarebusyandfull.Ourcupsoverflow,butnotinanabundantkindofway.Ourdailycupsoverflowinaturn-off-the-faucet-I'm-making-a-messkindofway.Whenyoualignyourday-to-dayhabitswitheventhesmallestchange,youexperienceboththeenergyandthepeacethatcomeswiththeslightestincreaseofspaciousness.

Tomorrow≠anewday

Today=anewday

Let'sbeatthisunderstandingoftimeandhabitevolutionwithastick.Timeisintricatelylinkedtospace.Whenyoudon'thavespace,youfeellikeyoudon'thaveenoughtime.Timeariseswithinspace,sowhenyoudon'thavetime,it'sreallyaspaceissue.Openupspaceinyourmind,inyourbody,andyou'llopenuptimeinyourlife.Ifeasefullivingisinaccessible,gobacktoHabit1—anearlierlighterdinner.Openthespaceinyourevening—andopenthespaceofyourtomorrow.

TipsforEasefulLiving

*Acquiesceyourattentiontowardthebackdropbehindthismoment.Trainyourattentiontoease,depth,andspace.

*Givepreferencetoconnectionandcompassion.

*Giftyourselftimetogoaboutyourdaytoavoidperpetuatingtensionandstress.

*Usethepracticeabovemultipletimesthroughouttheday.

*Meditate.

*Usethe"ah"breathsasneeded,likepremenstrualwomenusedarkchocolateforemotionalrelief.

*Usethelowersectionofyourlungstobreatheyourwaythroughlife.Lengthenyourexhalationwhenunderstress.

*Spendlesstimewithannoyingorstressed-outpeople.

*Spendmoretimewithrelaxed,happypeoplewhoarelivingtheirlivesonpurpose.

*Ifyou'restressedaboutmoney,takeaction.Tackleyourissues,getthefinancialeducationyouneedortakeafinancialtherapycourse.Findnewwaysofbeingusefulandyouwon'thaveaproblemwithmoney.

*Ifyou'restressedabouttime,takeatimemanagementcourseandmeditate.Meditationopensyourperceptionoftime.

*Ifyou'restressedaboutyourlivingenvironment,usetheMarieKondomethodofclearingyourspace.

*Ifyouhaveanegativemindsetaroundpoorself-worth,focusonbeingusefulorhelpful.Whenothersappreciateyourusefulnessorhelpfulness,takethatinfully.Relaxintoyourbettersenseofselfandwhatyouarebecoming.

*Readstoriesofenlightened,awakepeople.Noticetheirhabits,theirmindsets,theirbeliefs,andtheuniversallawstheyhonorintheiractions.

Overthepast10weeks,ifyoufollowedahabitchapterperweek,youhavebeenonanodysseyofhabitevolution.

Chancesareyounowseegoodandbadhabittriggerswithoutevenlookingforthem.Thisisasignthatyouarewakinguptothenextlevelofdesigningthebody,life,andscheduleyouwant.

Youpassedthroughadiksha—ariteofpassage.Youaretheheroonthisjourneyandyou'vebeeninitiated.Youhavetraversedthepartsofyourday,shiningthelightofawarenessonwhatexactlyyoudo,whatyouchoose,andwhatyouwanttoreverseengineerforoptimizationandautomation.

You'vemadechanges,sometiny,somebigger.You'reautomatingthosechangesinhowyourtriggersbringaboutthosemicrohabitsonadailybasis.Atthispoint,you'reinprocess.Yourbestchoiceistogoaroundthe10habitsagain.StartatChapter1.You'llgodeeperandtheprocesswillbeeasierthistime.

Asyoulearn,yougrow.Yourlimitationsdisintegrateintheshadowsofthecompetenciesgainedthroughyournewtriggers,yoursmallimprovements,yourdesiretokeepevolving.

Youknowhowtohelpyourself.Youalsoknowhowtohelpotherswhowanttouplevelhowtheyfeel.

The10BodyThrivehabitswakeupyoursacredanatomyandalignyoutoyoursacredlife.Thesehabitsareaninitiationintoyoursacredlife.Thehabitsworkonyoursubtlechannels,openingyouuptotheflowofconsciousness.Asyoubecomemoreconscious,youbecomemoreinterconnected.Yourcareexpands,andyoursenseofselfexpandstothepointwhereyourealizethatyouareevolutioninaction.Yourealizethattheonlywayevolutioncanshowupisasyouandeveryoneandeverythingelserightnow.

Forthosebornandraisedinafamilyculturethatdidn'tengageinthesehabits,thepathtoautomatingthesehabitsisarduousandfraughtwiththesetbacksofresistanceandregression.Regardlessofwhereyoustarted,dikshaisdiksha.Onceyougetthroughapassage,skillfully,andwiththeknow-howtogetthroughagain,youwillknowhowtohelpothersalong.Atthatpoint,you'vearrivedatthenextlevel.

TheNextLevel—DharmaUp

AfterBodyThrive,thenextlevelisaboutdharma,orlivingonpurpose.These10essentialhabitsenableyoutoupgradeyourenergyintegrity.Whenyou'relivinginintegrityyoubecomeamanifestationoflifeitself,growingintohigherconfigurationswhilereorga-nizingintoanenhanced,upgradedconstellation.

Atthispoint,youentertheleveloflivingdeeperintoyourdharma.Letmeexplain.Dharmameansduty.Dharmameanspurpose.Asyouknowhowto

optimizeyourbody,buildyourenergyintegrity,andownyourconstitution,youwillgettestedbyolddistractionsandpastpatternsthatcansuckyoubackwards.Youbreakthroughthosepatternsusingtapas,usingthesmallstepsofkaizen,engagingabhyasa,andlearningfromkarma.

Whenyoubreakthroughthosepatterns,youpassthetest.Youenteranotherrealmofrealityandpotentiality.Fromascientificviewpoint,youpassintoamoreadvancedmemeofhumandevelopment.Youareabletobuildyourprana,yourtejas,andyour

bodyojassimultaneouslyandaltogether.Pause.Lookbackatyouroldlife,youruninformedhabits,youroldcravingsandproclivities,

youroldtemperamentandbeliefs.Wastheoldyou—youroldbodyandmind—thoughyoungerchronologically,more

agedinbody,mindorspirit?Haveyouchallengedyourbeliefsonaginganddisease?Youarenolongerwhoyouwerewhenyoustartedthisbook.Ofcourseyoudidn'tfollowitperfectly,itwasjustonesweep.Yet,justlikewhen

you'resweepingadirtygarage,thefirstsweepcreatesthebiggestpileoffilthforremoval.Witheachsubsequentsweep,thepilesaresmaller,andthegaragestartstosparkle.Keeppassingthroughthe10habitsin10-weeksegments.Thehabitsbuildoneachother.You,too,sparklemorewitheachpass.

BuildingBlocksforExtraordinary

Whenyouwatchatypicalsuperheromoviethestorylinegoessomethinglikethis:Yoursuperherostartsoutremarkablyordinary(thinkCinderella,LukeSkywalker,Neo).Somethingdevastatingcallstheherointoinitiation.Theherolearnstoovercomeobstacles.Indoingsotheherochangesandawakenstoaninnatesensethattheworldshouldbedifferent.Shewantsbiggerchange.Theherogoesafterit.Then,shockingly,thegoalturnsouttobemuchhardertoattainthanexpected.

Thesuperhero-to-beisdismayed.Dismayedanddeterred.Next,anauspicioushelpinghandcomesalong—ateacher,afairy-godmother,afunny-lookingJediMasterwithsagaciousears,anotherworldlyinspirationalleader,aBodyThriveCoach—andabondisformed.Somethingislearned.Thereismorestruggleandinnocencelost.Thesuperherogainsherpower.Shechangesand,inherchanging,theworldevolves.Shepassedthediksha.Andthen?Anewworldispossible.

Thisisthenatureofnailingthehabits.The10habitsarecorecompetenciesofextraordinaryhealth.Thelawsofcauseandeffectbecomemuchmoreobviousonceyouunderstandthem.Youchoosetopayattentiontothelawsofnature:thebiorhyth-micclock,thelawofcauseandeffect,thelawofpolarity,thelawofincrease.Indoingso,youhavemoreenergy,moretime,moreconnectivity,morejoy.Youbecomemorehuman,orhuman+.Thesepowersyougainfromnailingthecorecompetencieswithrepeatedpracticearewhattheyogiscallsiddhis.Siddhisaresuperpowersavailabletohumanswhopracticethepathtoanawakelife.

Human+

The10habitsseemsoobvious,sobasic,thatyoumaywonderifyourancestorshadthesehuman+experiences.Mysenseisthat,exceptinrarecases,theydidnot.Alifeclosertotheearth?That,theyhad.Butalifeofgreaterinterconnectivity?Idoubtit.Ifwelookback,women'srighttovoteislessthan100yearsold,andsegregationendedalittleover50yearsagointheU.S.Ourancestorswereinsurvivalmode,andmostdidnothavetheluxuryoraccesstotheeducationorfreetimewehavetoday.

Onehundredyearsago,youdidn'thavemuchtimetodevelopyourself.Youhaddisease,war,strife,weather,andallsortsofabuse,racism,sexism,imperialism.Formanypeople,thebasicsoffood,water,shelter,andprotectionconsumedalmostalloftheirtime.Theymayhavegonetobedearly,awokenearly,andeatenaseasonalplant-baseddietwithinevitableintermittentfasting,butveryfewhadtheaccesstoinformationorsocialfreedomsthatenableustolivethesehabitstoday.

Accesstoinformationisimprovingalmosteverywhere,yetmorethantwicethepopulationoftheUnitedStatesliveswithoutaccesstocleanwater.One-fourthofourglobalfamilydoesn'thaveelectricitytoday.Asbroadband,mobileinterconnectivityandsocialsharingrise,wecanhelpourpeepsaroundtheworldthrivetogetherthroughmovingideasandresourcestotheplacesmostneeded.

Putwhatyoulearneachdayintoaction.Optimizeyourpersonalhygienewiththe10habitsandstepintolivingasevolutioninaction.Freeofyouroutdatedhabits,younolongergetsuckedbackintothemindsetandpatterningthatkeepsyoutrappedintherelative,inthesmallyou,incyclesofrepeatingyourpastattheexpenseofourcollectivefuture.

Atthisstage,youcometoyourpracticeswithawholeotherlevelofcare,commitment,andconcernbeyondyourself:awareofthestepsyoutooktoawakenyourbody,yourdharma,andyourlife,andwantingtohelpothersconnectthedotstoabetterexperience.

Atthisstage,yourpractices,yoursacredhabits,enableyoutoshowupfullyalivetocollaborate.Theideas,projects,andpeopleinyourdailylifeareexcitingandimpactful.Centered,rooted,expansive,andreceptive,youaremorecapablethanever.Yourdharmaexpands—you'reworkingonprojectsandwithpeopleyou'dneverimagined.Peoplewillthankyouforjustbeingyou.Thankyoufordoingthework.

RoundandRoundWeGo

Ifyougetstuckinarut,grabafriend.GothroughBodyThrivetogetherin10weeks.Itgetseasiereverytime.Believeme,Ispeakfromexperience.

WhattoDoScheduletwohourseveryweekorbiweeklytopreparefoodsfortheweekandalignyourkitchentofeedyoursoul.

WhyYouWantToEveryweekorfortnight,asapractice,spendaspecialchunkoftimeinyourkitchen—roughlytwohours—doingthingsthatmakeiteasiertopreparefoodsquicklyandmoreeasilyduringtheeverydaykindofdaysinbetween.

HowtoStartGetoutyourcalendarandmarkofftwohoursduringthemorningofadayoff.Purgeyourkitchenofstuffyoudon'tuseanymore,andcleanyourcupboards.

HereI'llunpackhowIusemykitchentimeefficientlyandeatexceptionallywell.KitchenSadhanainvitesyoutohaveadiscipline,apractice,aroundhowyoukeepyourkitchen,andhowyouuseittocreateyourbody(andtheotherbodiesyoufeed).

IfirstlearnedofKitchenSadhanafromMayaTiwari'sgroundbreakingbookforWesterners—Ayurveda:ALifeofBalance.49WhilemostoftheKitchenSadhanaTiwarispellsoutinhermagnumopusdoesn'tlookanythinglikewhatIactuallydoinmyKitchenSadhana,twodecadeslatertheconceptsticks.Havingspecialtimesetasideeachweekorfortnighttoupdate,overhaul,andcocreatewithplants,makingthemintofoods,canindeedbecomeasacredprac-tice.Thegoalissimple—makeyourkitchenfunctionalandyourfoodsintentional,aligningwithwhoyouwanttobecome.

WherethePriestsWeretheCooks

OnceuponatimethepriestlyBrahmincastepreparedthefoodforthekingandhisfamily.Thepriestswerethecooks,aswellasthespiritual,ethical,andpoliticaladvisors.Theideaherewastohavetheenergyofawakemindfulness—ofGod,thedivine,andenlightenment—infusedintothefood,coupledwiththealchemyofpreparingfoodwithattentiontoseasonandconstitutionfortheking'shealth.

Andsoitcanbeinyourkitchen.Theenergiesyoubringintoyourkitchen,fromyouringredientstoyourattitude,giverisetotheenergiesandattitudesyouexperiencefromwhatyoueat.

Sadhanameansspiritualpractice.Anypractice,orsomethingyoudorepetitivelywiththegoalofconnectingwiththehighest,issad-hana.Forthisreason,KitchenSadhanabecomesanatural,effortlesspartofalifeconnectedtodharma.

Ifyouspendachunkoftimeinthekitchentwiceamonth,takingcareofspecificactivitiesthatmakefuturemealpreparationfaster,you'llsaveatonoftimeandeatbetter.Theseactivitiescanincludethingslikepurgingyourcabinets,restockingyourgrains,beans,seeds,orspices,makingbatchesoflivingfoods(suchassauerkraut,greenpowder,granola).Wecantaketheseactivitiesandturnthemintosadhanaorapracticewithaspirit-revitalizinggoal.

"Sadhanaisameanswherebondagebecomesliberation,"saysyogahistorianN.Bhattacharyya.50Ifkitchenworksoundslikebondagetoyou,itjustmaybecomea

gateway.B.K.S.Iyengarremindsusthatsadhanahaseverythingtodowithabhyasaandkriya:

Sadhanaisadisciplineundertakeninthepursuitofagoal.Abhyasaisrepeatedpracticeperformedwithobservationandreflection.Kriya,oraction,alsoimpliesperfectexecutionwithstudyandinvestigation.Therefore,sadhana,abhyasa,andkriyaallmeanoneandthesamething.Asadhaka,orpractitioner,isonewhoskillfullyapplies...mindandintelligenceinpracticetowardaspiritualgoal.51

Theconsequencesaredrastic.WithoutKitchenSadhanayoufallintofoodruts,messycupboards,conveniencefoods,andalessinterconnectedbody.Thispracticedisciplinesyoutosetupyourfood-bodyfortheweek.KitchenSadhanacanbeaseasyastakingatwo-hourchunkoftimetogothroughyourcupboardstoseewhatyou'vegot,getoutyourrecipebooksoropenarecipewebsite,filloutyourWeeklyMealPlanner,andwriteyourgrocerylist.

KitchenSadhanaPaysBigDividends:

*Yousavetime.

*Youeatbetter.

*Yousavemoney.

*Yourkitchenbecomesseasonal.

*Yourkitchenbecomesmoreuseful.

*You'llbecomemorerelaxedandeasefulasyoueradicatethestressoutoffeedingyourself(andyourfamily)wellonaday-to-daybasis.

Youbecomehealthierbecauseyou'redesigningyourbodythroughyourkitchenpractices.

TwohoursofKitchenSadhanaeveryotherweekenablesmetoputtogetherdelicioushomemadenutrient-densemealsinlessthan20minutes.Thiscomesinsuper-usefulifyouareintheover-scheduled/under-nurturedcategory.Othersignsthatyouneedthishabitmayincludesomeofthefollowing:you'repackingafewextrapounds,youneedbetternutrition,you'reholdingstress,youdon'tfeelnurtured,youenteryourkitchenravishedandjustgrabsomethingquick,youdon'thavehealthyfoodattheready,andyourkitchendoesn'tfeelsacredorwell-used.

PreparingFoodfromScratchintheModernAge

Whenyoumakeyourownfood,yougetgoodatadjustingrecipesforyourbody,andsoonyou'recookingfromscratchwithoutrecipesatall.Youcraveyourownfood.Eating

outformorethanafewconsecutivemealsoreatingpreparedfoodslessensyourpower.Yourmindisn'tasclear.Yourbodyisn'tasstrong.Yourhomeisn'tasnurturing.Why?Becauseyoursenses,hands,andintuitionareattunedtowhatyouneedandsubtlyenergizeyourstaples.

Historically,humansselectedandpreparedtheirownfoodwithinfamilysystems.Ifyou'rethehouseholdcook,youknowhoweveryoneelseinthehouseholdlikestheirfood.Youknowwholikescardamommorethancinnamon,whousesmoresaltorpepper,whoneedsmoregreensthangrains.Whenyourkitchensyncswiththeseasons,climate,andplantsthatgrowinyourhood,youenteradeeperlevelofflowandease.

KitchenSadhanademandsthatyounotonlyownyourkitchen,butthatyourevitalizethespacebiweekly.Yougetaspelloftimetoalignhowyoufeedyourselfwithhowyouwanttobe.Doyouwanttobelighter?Heavier?Warmer?Cooler?Morenutrified?Clearer?Morecozy?Youtakethesegunas,theseattributes,andrealignyourfoodstoresandkitchenatmospheretofeedyourbodywithmoreaccuracy.

Youcanemployyourlivingspace,includingyourkitchen,totakeonadharma.Askyourself:

*HowcanIusemyhometoservemyevolvinghabits?HowcanIorganizeitsoitservesmygoals?

*HowcanIusethisspaceinthefuturetoservemyevolvinghabits?

Thinkofeverythingyouown,thattakesupyourspace,aspayingyourent.Whatisearningitskeepbyservingyourneeds?Whattakesupspace,givingnothinginreturn?Beruthlessinyourevaluation.

Thepurposeofmykitchenistonourishmybodyefficientlyandwithlove.Mykitchenevolveswithme.WithoutKitchenSadhana,foodssneakontoyourshelvesthataren'tinalignmentwithwhoyouwanttobecome.Purgeandpasson.

Thepointistoaskyourselfwhatneedstohappeninyourkitchenforthespacetobetterserveyourcollectiveneedsandhelpyoualignyourdietwithyourgoals—andthentakeaction.

StartwithaPurge

TheveryfirstKitchenSadhanasessionisapurge.InviteBuddhi,theenlightenedversionofyourself,totheparty.Buddhiisyourhigherself—thepartthathastwo-waycommunicationbetweentheselfandthewhole.Thepartthatlovesmeditation,andgetstheconceptofEasefulLiving.

Buddhidemandsconnectiontobeing,andyouknowthatrequiresclearspace—sukha.YourBuddhicanmakesukhahappeninyourkitchenwithabout20minutesandthreebrowncardboardboxes.

KitchenSadhanaHappensWhenYouInviteBuddhiintotheKitchen

LetyourBuddhiscouryourkitchen.Oneboxisforstufftogiveawaytosomeoneinneed

orthethriftstore.Theotherisstuffyoumightwantlater,butyou'renotinterestedinnow.

Thekeyhereisthatyouhavetoletyourhigherminddothework.Youroutdatedpatternswilltrytosabotageyou,comingupwithpowerfulreasonstoholdontotheboxofgrahamcrackersorkitchentoolsyou'veneverused.Remember,thisissadhana—adiscipline.Buddhigetsfacetimeandcallstheshots.

HereisanexamplefromaYogidetoxer,Jackie:

LastweekendItookyourde-clutterdirectionstoheartandcleanedoutmyspace.Ihavecontinuedtogetridofsomuchstuffinmyapartment.Myhomefeelsdifferent.Iamfeelinglighter.

Buddhiknowswhatgoeswhere.You'redonewiththis.You'llneedthislater.Whenthetwoboxesarefull,tapethemshut.Labelthem"foodandkitchenitemsforthethriftstore"and"stuffIwillreviewandgiveawayinsixmonths."Putthelatterinyourgarage,puttheformerinyourcar.

Nicework.Youcreatedsomesukhathatenablesthenaturalflowofease.You'llbeinspiredtokeepgoing.Finishyoursessionbymakingalistoftheactivitiesthatyou'lldointwoweeksduringKitchenSadhana.Thisisapractice.Scheduleitinandmakeitarecurringbimonthlyevent.It'snotaoneshotdeal.You'redeepeningyourconnectionwiththespiritofthekitchen—thespiritoffoodpreparation.Thisishowyourfoodandyourbodybecomesacred.

Batch-TaskingwithBuddhi

Onceyourkitchenisclearandhighlyfunctional,you'llwanttouseyourKitchenSadhanatasklisttobatch-taskfoodpreparation.TherearetwowaystolookatKitchenSadhana:

1.Kitchentasks

2.Homemadestaples

Kitchentasksaretherealmofcleaning,organizing,andstocking.Checkoffthekitchentasksyouneedtodo.

KitchenTasks

*Cleanthekitchendrawersandcupboards

*FillinyourWeeklyMealPlanner

*Makeagrocerylist

*Cleanthefridge(recruithelp)

*Restockyourkitchenstaples

*Purgeandrestockyourkitchenforthecurrentseason

*Refreshyourspices(every6-12months)

*Harvestyourgarden

*Installacompostbin

*Turnthecompost

HomemadeStaplesList

Homemadestaplesarefoodsyouonlyneedtomakeonceaweek(likesaladdressing),onceamonth(likegranola),oronceayear(likemiso).HerearethestaplesImake,inorderfromweeklytoannually.

*Roastedvegetables

*Boiledvegetables(insaltywater)

*Stockforsoupsanddishes

*Sproutednutsandseeds

*Saladdressingsandsauces

*Granola

*Soakedchiaforporridge(keepsinfridgeforaweek)

*Cookiesorrawchocolateballs

*Pickledvegetablesorsauerkraut

*Hummusorbeandips

*Rawcrackers

*Fruitrollupsforthekid

*Greenpowdersandsuperfoodblends

*Herbalteas

*Misopaste

MyKitchenSadhanainAction

Ipreferweekends.Youmaypreferanothertime.Likeallhabits,getinagrooveandsticktoituntilyoufindabetterhabit.IkeepafridgelistofwhatisnextonmyKitchenSadhanaoftheweek.Thelisthasspecificto-do's.Hereisanexampleforonesession:

*Roastvegetables

*Boilvegetables

*Makelemonmisosaladdressing

*Checkmisoinbasement

*Harvestbasil

*Makepesto

*Washcompostbin

HereisanexampleforanothersessionIhadrecently:

*Makebuckwheatgranola

*Makehoney-mustardvinaigrette

*Harvesttwoweeksofcarrots

*Puttheweedsinthedehydrator

*Pickchokecherriesandrosehips

Iliketohavecookedvegetablesaroundtomakeasouporsaladoutofinafewminutes.Often,Iwalkinhungryforlunchordinnerandwanttowhipupavegetable-basedmeal.I'llroastsweetpotatoes,potatoes,beets,andsometimescauliflower,onions,broccoli,orasparagus.TherootsI'llthrowintheovenwhole.TheothersI'lltosswitholiveoil,salt,andpepper.Theovenishot,around425degrees.I'llturnontheovenandputapotofsaltywateronthestoveatthesametime.Thepreponthispartis10minutesmax.Thepayoffforthenextfewdayssavestimeandstress,andleadstobettermeals.

I'vefoundthatmanylivingfoods,whicharehighinenzymesandgreatforoptimaldigestion,absorption,andelimination,areeasiertoprepareinbatchesandstayfresh.Sauerkraut,sproutedbuckwheatgranola,soakedchia,andhomemadedriedgreenpowdersarestaplesIusesometimesdaily.Makingstaplesinbatchessavestonsoftimeinthekitchenandmakesmealprepfast.Livingfoodsarepackedwithenzymes,nutrients,andprana.Enzymesandpranadecreasewithleftoversandtraditionalcanningmethods.Withfermentinganddehydrating,enzymesandpranaremainintact.Thisiswickedcool.

Rawbuckwheatgranolaisoneofmybreakfaststaples,asIprefertostartthedayraw.

First,Ihaveawildordomesticatedgreensmoothie.Afterthatisdigested(20minutes)Ioftenmoveontochiaporridgewithahandfulofbuckwheatgranolaontop.Likemanyrawfoods,buckwheatgranoladoesn'ttakemuchhands-ontimetoprepareamonth'ssupply,butitdoesrequireavarietyofveryquickstepsspreadoutovertime.

When"Makebuckwheatgranola"isonmyKitchenSadhanalist,thatweekendIstartafewdaysaheadofthesessionwithone-minutetasks.

Afewdaysbefore,I'llsoakmybuckwheatinabigbowlofwater.Thistakesaboutoneminutetodo,thenitsitsovernight.InthemorningIdrainthebuckwheatandspreaditonabigcookiesheet.Icoveritwithalightdishtowelandfindunusedcounterspaceinmykitchentoletthebuckwheatbabiesgrow.Everymorningandnightforadayortwo,IndyandIwillliftthetowelandverygentlyfluffthebuckwheatbabies.Idon'trinse.Justfluff.WhenI'minMexico,it'shumidandmoldgrows,soIrinseandflufftwiceaday,andtheysproutinhalfthetime.

ThenightbeforemyKitchenSadhanasession,I'llsoakmyraisinsanddatesinonebowlandmyalmondsinanother.Sofar,I'veinvestedaboutfiveminutesoftimetotal.

OnKitchenSadhanadayI'mready.Onthelististomakebuckwheatgranolaandhoneymustardvinaigrette,harvestthecarrots,andpickrosehipsandchokecherriesforwildtea.

I'llstartwiththegranola.Thetimetocombinetheingredientsintheblenderandspreaditondehydratortraysandcleanupis10to15minutes.NowIhaveenoughhomemadegranolaforamonth.Imakeasaladvinaigrette(fiveminutes)andharvestandwashthecarrots(45minutes).Ihavealmostanhourtotakemykidforawalkinthewoodstopicktherosehipsandchokecherries.Thesegrowinabsurdabundance,andIknowmypatches.Nosweat.

ThisisthenatureofKitchenSadhana.Onceyouhaveyourroutinesdialedin,youaccesslong-termbenefits.Yousavebucketsoftime,connectyourbodytoyourfood,maybeeventoyourecosystem,andeathigher-qualitynutrientsforlessmoney.

Ifyouwanttopreparethemostnurturingnutritionforyourbody,isthereawaytomakeitmoreorganized,efficient,sacred,orenjoyable?Takeamomentandwritealistofideas.Invitethesadhanaaspectintothepractice.You'lllovehowputtinginsomeenlightenedelbowgreaseonceaweekwillenableyoutowaltzintoyourkitchenforgreat,quick-prepmealseveryday.You'llbemorerelaxedandawareofwhatyourbodywants.

Asmyfriend,ChefJohnnyBrannigan,taughtme,"Theconsciousnessofthechefisthemostimportantingredientinthefood."Youneedtobecomeboththepriestandtheking.

Glossary

abhyangaisthepracticeofdailymassagefromAyurveda.

abhyasaisanintentional,repetitivepracticedoneforspiritualevolutionorlong-termgain.

adhikarameansstudentshipandimpliesbuildingauthorityorownershiponasubject.

agniisthebiologicalfireorignitionthatgovernsmetabolism,includingdigestion,absorption,andassimilation.Asthepowerofheatandlightinthesubtlebody,agnigivesrisetowillpower,wisdom,andinsight.

ahamkaraistheegoortheexperienceofidentifyingourselvesasseparateandlimited,enablingthesoultoexperienceindividualism.

amameansuncookedorundigested,referringtoanythingthatexistsinastateofincompletetransformation.Physically,itreferstofoodthathasn'tbeendigestedproperly.Mentallyandemotionally,itreferstoimpressionsthathaven'tbeenfullyprocessed.

anandaistheblissthatarisesfromourinnernature.

anandamayakoshaisthesubtlestsheath,theinnermostlayeroftheselfthatconnectsourinfiniteselftoourintuition.Itsenergeticvibrationisananda—thehighesttruth,beauty,andbliss.

apanavayuisthedownwardflowofprana,andisresponsibleforbowelfunction.

asatmendriyarthasamyogaisacauseofdiseaseduetousingoursenses(sight,hearing,taste,touch,smell)inappropriately.

atmanreferstotheinfiniteself—thespiritwhichisunchanging,eternal,andconscious—distinctfromboththemindandphysicalbody.

buddhiisourhigherintelligencewhichhasaccesstoexpandedawarenessononehandandthedatafromourlivedexperienceontheother.

brahmamuhurtaisthetimeofBrahma,referringtomuhurta,thetimebeforesunrise—themostauspicioustimeformeditation,expandedawareness,gainingknowledge,orbreakingpatterns.

charyareferstothepotentialtoalignourhabitswiththelawsandrhythmsofnatureforoptimalhealth.

dharmaisourdutytosocietyandthegreaterpurposeofourlife.

dikshaisariteofpassagethatallowsustotranscendourcurrentlimitations.

dinacharyaisthedailyhabitsorroutinesthatareessentialforevolutionarywellness,expandedconsciousness,andoptimalphysical,mental,andemotionalhealth.

doshareferstothethreeenergiesthatcreatetheconstitutionofeverythingliving—anabolism(Kapha),metabolism(Pitta)andcatabolism(Vata).

dukhaliterallytranslatesto"dirtyspace"andimpliessuffering.

ekagrataistheonepointedfocusthatarisesfromfocusasadisciplinetoexperienceundisturbedattention.

kaizenistherelentlessimprovementtowardperfection,basedonactionlearning,rigorouspractice,andhealthyskepticism—kaimeanschange,andzenmeansidealstate.

kaphameanstoflourishbywater.It'soneofthetriadicforcesordoshas(alongwithPittaandVata).Kaphageneratescohesionorholdingcellstogether,protection,andrepair.Kaphasqualitiesareheavy,slow,steady,solid,cold,soft,andoily.

karmaisthelawofcauseandeffect.

karnapuranaisaneartherapywhereoilisheldintheearsforafewmoments.Thislubricatesthedelicatefilamentsoftheearcanal,whichsharpenshearingandremovesimpurities.

kitchariisaone-potcomfortfooddishofrice,splitmungbeans,andcurriedspicessautéedinghee.Itcanbothdetoxifyandrejuvenate.

kramareferstochronology,oraspecialsequenceintime,usedtocreateadesiredeffect.

koshasarethefivelayersoftheself—thephysicalbody,energybody,mindbody,intelligencebody,andblissbody.Thefivelayersemanatefromandaresaturatedbyourinfinitenature,movingusfromgrosstosubtle,orobvioustoelusive.

mahavahasrotaisthemouth-to-anuschannelofthedigestivetract,thefundamentalchannelofourphysicalbody.

mahavakyameanstousethepowerofthewordtoanchoryourawarenessinthegreatestcapacityofyourself.

muhurtaistheearlymorninghoursbeforesunrise.

nasyaisthetherapyofsnortingtherapeuticoilintothenostrilstoopenthebreathingpassages,shiftthemental/emotionalstate,orrelieveconditionssuchasallergies,sinusitis,headaches,orcolds.

nimeshaisthecontractingenergyofspanda,akintoclosingone'seyes.Itistheexperienceofclosingone'seyes,foldinginward,closingdown,rooting.Itistheoppositeofunmesha,themovementofexpansion.

ojasisourdeepvitalenergyreservewhichsustainsphysicalandpsychologicalstabilityandenduranceandenablesimmunity,endurance,calm,andcontentment.Itisthefuelforhealthandgrowth.

panchakarmareferstothefiveactionsthataredoneinatraditionalAyurvedicdetoxificationprocess.

parinamaisbeingoutofharmonywiththedaily,monthly(menstrual),seasonal,and/ortime-of-liferhythmsandcyclesofnature.

pittaisoneofthetriadicforcesordoshas(alongwithKaphaandVata).Pittacontrolsdigestion,metabolism,andenergyproduction.TheprimaryfunctionofPittaistransformation.ThequalitiesofPittaarehot,light,intense,penetrating,pungent,sharp,acidic.

prajnaparadhaisacauseofdiseasethatoccurswhenweviolateordon'tembodywhatwe'velearnedfromourpast.Prajnaisdirectinsightintothetruth.Aparadhameanstoviolateoroffendourowninsight.Puttogether,it'swhenwetransgressagainstthatwhichweknowtobetrue.

pranaisthelife-givingforceofthebreaththatcoordinatesourbreath,senses,andmind,allowingustobecomeaware,flexible,adaptable,andgrowth-oriented.Itisthesubtleenergyofdatabehindallmind-bodyfunctions,andthecatalystformanifestationandevolution.

pranayamaisayogicconsciousbreathingpracticedesignedtooptimizeone'svitalenergy.

pranamayakoshaisthelayeroftheselfthatpulsatesourwaterybloodwithlifeforce.Inthepranamayakosha,youareyourbreathcirculation.

purnameansfullnessorcompleteness.

purnatvaistheperfectionthatistheessenceofallthings.

rajameansking,prince,orruler.

rajasisoneofthetriadicqualitiesofnature(theothertwobeingsattvaandtamas)thatisassociatedwithenergeticmovementandpassion.

ritucharyaisseasonalhousekeepingofyourbody/mind—theremovaloftheseasonalbuildupofama,whichhelpscreatespacefordecelerated,gracefulaging.

sadhanameansapracticeordisciplinethatleadstoanalignedlife.

samaagniiswhendigestionishealthy.

samskaraisarecycledorstuckbehavioralorthoughtpatternasaresultofperpetuatingtendenciesinthesubconsciousmind.

sattvaorsattvicisofthetriadicqualitiesofnature(theothertwobeingrajasandtamas)thatarisesfromalignedactionandgenerateslight,peace,andinterconnectivity.

savasanaiscorpsepose,traditionallydoneattheendofyogaorpranayamapracticetoinduceadeep,subtleintegrationoftheprecedingpractice.

shaktiisthefemaleprincipleofdivineenergymovingandmanifestingtheuniverse.

siddhisareabilitiesthatarisefromyogicpractices.

snehameansbothoilandlove.

spandaistheuniversalprincipleofvibrationconnectedtothelawofpolarity—thepulsationsbetweenexpansionandcontractionwitheverythingandeveryone.Unmeshaandnimeshatogetherarespanda.

subtlebodyismadeupofimpressionsreceivedfromourfivesenses(hearing,touch,sight,taste,andsmell)whichgenerateourenergeticqualities,emotions,senses,andintelligence.

sukhaliterallymeans"cleanspace"andimpliestheeasethatarisesfromalignedaction.

sushumnanadiisthemainenergeticchannelofthesubtleanatomythatrunsthenorth/southaxisofthenervoussystemfromcrowntoroot.

svatantriyadescribesthatourinnernatureiscompletelyfree.

tamasisoneofthetriadicqualitiesofnature(theothertwobeingsattvaandrajas)thatmanifestsasinertia,motionlessness,andresistance,creatingobstaclesandobstructionstocounteractthemovementofrajas.

tapasistheruborheatthatisgeneratedbydisciplinedaction.Tapasrenderslight.

tejasisourinnerradiancederivedfromthesubtleenergyoffireandthepositiveessenceofPittadosha.Tejasfiresupourdriveandaspirationstoevolve.

unmeshaistheexpandingcomponentofspanda,akintoopeningone'seyes.Itistheexperienceofunfolding,opening,blossoming.Itistheoppositeofnimesha,orthemovementofcontraction.

vaidyaisanAyurvedicdoctor,onewhoisversedintheVedas.

vataisoneofthetriadicforcesordoshas(alongwithKaphaandPitta).Vatagovernsmovementinthebody,includingbreathing,circulation,digestion,elimination,andnervousactivity.Itmovestheotherdoshas.Itsqualitiesarecold,light,dry,irregular,rough,moving,quick,changeable.

vinayamcombinestraining,discipline,andculturedmannerism(fromtraining),withhumbleness.Vinayamoccurswhenwearehumbletoourhighertruthanddisciplinedtotrainingourhabits,ourmannerisms,aroundthatwhichweknowtobebetter.

vivekameansdiscrimination,ortheactionorabilitytodistinguishorperceivedifferences.Itisthepowertodifferentiatebetweenrightandwrong,realandapparent,eternalandtransient,betterandworse.

yogaisthepracticeofunitingtheseparateselfintotheperspectiveofwholeness.

yogisarepeoplewhopracticeyoga,theartofyokingtheirpersonalmind,body,andspirittogetherintooptimalhealthandhigherawarenessforplanetaryinterconnectivityandthegoodofall.

Downloadyourfreeworkbookatwww.bodythrive.com/free

Worksheet T it le Corresponding Chapter/HabitYourWhat,YourWhy+YourAnchor CrashCourseonHabitEvolutionBetterHabitsMonthlyChart AnyhabitWeeklyMealPlanner Habit1:Earlier,LighterDinnerFood+FocusforEarlier,LighterDinners Habit1:Earlier,LighterDinnerWhatTimeisDinnerWorksheet Habit1:Earlier,LighterDinnerEarlytoBedFlowChart Habit2:EarlytoBedGoldenMilkRecipe+sleeptonics Habit2:EarlytoBedChecklisttoStarttheDayRight Habit3:StarttheDayRightDO'S+DON'TSforStarttheDayRight Habit3:StarttheDayRightStartDayGuideforMindfulBreathing Habit3:StarttheDayRightIntuitionWorksheetforStarttheDayRight Habit3:StarttheDayRightBreatheBodyPracticeChannelsOnline Habit4:BreathBodyPracticesWorkoutChart Habit4:BreathBodyPracticesHard,Moderate+EasyWorkouts Habit4:BreathBodyPracticesVegetable+FruitSpeciesIEat Habit5:PlantBasedDiet20TipsPlant-BasedDiet Habit5:PlantBasedDietSpeciesIEatList Habit5:PlantBasedDietFoodJournal Habit5:PlantBasedDietSelfMassageRecipes Habit6:SelfMassageDO's+DON'TSforSelf-Massage Habit6:SelfMassageStartMeditatingWorksheet Habit7:SittinginSilenceHealthierEatingSimpleChecklist Habit8:HealthyEatingGuidelinesDO's+DON'TSforHealthyEatingGuidelines Habit8:HealthyEatingGuidelinesDoIHaveAmaChecklist Habit8:HealthyEatingGuidelinesTongueChart Habit9:SensesBlankTongueChart Habit9:SensesEyeCarePractices Habit9:SensesNasalCarePractices Habit9:SensesTongueChart Habit9:SensesBlankTongueCharts Habit9:SensesMyTongueAnalysisChart Habit9:SensesEasefulLivingEvaluation Habit10:EasefulLivingEvaluationWorksheet Habit10:EasefulLivingChooseYourOrientationWorksheet Habit10:EasefulLivingSketchYourEmergingOrientation Habit10:EasefulLivingTradingBadforBetterWorksheet1+2 AnyhabitIdentityEvolvingWorksheet AnyhabitKeystoneHabitWorksheet AnyhabitPeerSupportWorksheet AnyhabitThePayoffWorksheet AnyhabitYou+Resistance AnyhabitLoworHighMotivationWorksheet AnyhabitLimitingBeliefs/HigherTruth AnyhabitCoreStrategiestoChangeHabits Anyhabit

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Endnotes

Orientation

1.Isha,Sadhguru."TheSignificanceof108—WhyisitSoImportant?"Isha,IshaBlog,29December2014.Web.May2015.

2.Clear,James."HowWillpowerWorks:TheScienceofDecisionFatigueandHowtoAvoidBadDecisions."JamesClear,JamesClear,n.d.Web.May2015.

3.James,William."ThePrinciplesofPsychology."ClassicsintheHistoryofPsychology.YorkUniversity,n.d.Web.May2015.

4.Fogg,B.J."3StepstoChangingBehavior."FoggMethod,BJFogg,2013.Web.May2015.

5.Duhigg,Charles."HowHabitsWork."CharlesDuhigg.CharlesDuhigg,n.d.Web.May2015.

6.Buffett,Warren."ThisisWarrenBuffett'sbestinvestmentadvice."Time.Time,23July2015.Web.August2015.

Habit1:Earlier,LighterDinner

7.Ford,EarlS.,etal."TrendsinMeanWaistCircumferenceandAbdominalObesityAmongU.S.Adults,1999-2012."TheJamaNetwork.AmericanMedicalAssociation,17September2014.Web.May2015.

8.Martin-DuPan,RemyC.,etal."Theroleofbodypositionandgravityinthesymptomsandtreatmentofvariousmedicaldiseases."SwissMedicalWeekly.emhSwissMedicalPublishers,ltd.,2014.Web.May2015.

9."AnxietyAlwaysComeswithShallowBreathing."CalmClinic.CalmClinic,n.d.Web.May2015.

10.Agrawal,AkaskK.,C.R.Yadav,andM.S.Meena."PhysiologicalaspectsofAgni."NCBI.NationalCenterforBiotechnologyInformation,U.S.LibraryofMedicine,Jul-Sep2010.Web.May2015.

Habit2:EarlytoBed

11.VanCauter,Eve,etal."TheImpactofSleepDeprivationonHormonesandMetabolism."Medscape.Medscape,llc,n.d.Web.15August2015.

12.VanCauter,Eve,etal."TheImpactofSleepDeprivationonHormonesandMetabolism."Medscape.Medscape,llc,n.d.Web.15August2015.

13."Inthe1996appropriationsbillfortheU.S.DepartmentofTransportation,theSenateAppropriationsCommitteereportnotedthat"NHTSAdataindicatethatinrecentyearstherehavebeenabout56,000crashesannuallyinwhichdriverdrowsiness/fatiguewascitedbypolice.Annualaveragesofroughly40,000nonfatalinjuriesand1,550fatalitiesresultedfromthesecrashes.Itiswidelyrecognizedthatthesestatisticsunderreporttheextentofthesetypesofcrashes.Thesestatisticsalsodonotdealwithcrashescausedbydriverinattention,whichisbelievedtobealargerproblem."

"Drowsydrivingandautomobilecrashes:NCSDR/NHTSAexpertpanelondriverfatigueandsleepiness."NHTSA.U.S.DepartmentofTransportation,n.d.Web.May2015.

14."Thefirstenergyofthehighest(anuttara)consciousnessisrepresentedbythevowelequivalentof'a'inEnglish.Thelong'â'representsthesecondenergy,whichistheblissfulstate(ananda)."

Lakshmanjoo,Swami."TheTheoryofLettersthatExpandstheUniverseandQuantumReality."MetaphysicalMusing.V.SusanFerguson,n.d.Web.May2015.

15.Sayorwan,W.etal."TheEffectsofLavenderOilInhalationonEmotionalStates,AutonomicNervousSystem,andBrainElectricalActivity."NCBI.NationalCenterforBiotechnologyInformation,U.S.LibraryofMedicine,April2012.Web.6June2015.

16.AmericanAcademyofSleepMedicine."Nightowlsmaybemoresedentary,lessmotivatedtoexercise."ScienceDaily.ScienceDaily,3June2014.Web.June2015.

17.UniversityofGranada."'Nightowls'drivemuchworseinthemorning."ScienceDaily.ScienceDaily,27June2014.Web.June2015.

18.Rosenberg,Jessica,etal."Earlytobed,earlytorise:Diffusiontensorimagingidentifieschronotype-specificity."ScienceDirect.ElsevierB.V.,1January2014.Web.15August2015.

19.Geddes,Linda."Firstphysicalevidenceofwhyyou'reanowloralark."NewScientist.ReedBusinessInformation,Ltd.,30September2013.Web.15Augsut2015.

Habit3:StarttheDayRight

20.James,William."ThePrinciplesofPsychology."ClassicsintheHistoryofPsychology.YorkUniversity,n.d.Web.August2015.

21.Vagbhata.AshtangaHridayam.Trans.K.R.SrikanthaMurthy.NearGolghar:KrishnadasAcademy,2001.Scribd.Vol.I,2:1

22.Rumi,MaulanaJalalu-'d-dinMuhammad.TheMasnavilMa'naviofRumi:Complete.ForgottenBooks.2008.Print.

23."Spandaiscentrifugalasitmovesoutfromthecenter,andthencentripetalasit

onceagainseeksthatcenter.Thesealternatingcurrentsofrhythmicalexpansionandcontraction,openingsandclosings,arethemetaphysicalcreativevibration-pulsationsoftheuniverse.Thematrixemitsthethrobofpulsatingwaveforms,endlessfractals,manifestinginnumerableapparentmultiplicities—asyouandmeandtheentireuniverse."

Lakshmanjoo,Swami."TheTheoryofLettersthatExpandstheUniverseandQuantumReality."MetaphysicalMusing.V.SusanFerguson,n.d.Web.May2015.

Habit4:BreathBodyPractices

24.Guiney,H.andMachado,L."Benefitsofregularaerobicexerciseforexecutivefunctioninginhealthypopulations."ncbi.NationalCenterforBiotechnologyInformation,U.S.NationalLibraryofMedicine,February2013.Web.May2015.

25.WhyDoPranayama?Kripalu.KripaluCenterforYogaandHealth,n.d.Web.May2015.

26."TheOpposite."Seinfeld.nbc,19May1994.

27.Grasser,Eric."10simplestepstowellness..."UnityMedicine.UnityMedicine,2013.Web.15August2105.

28.Theelementsareether,air,fire,waterandearth,whichcombineintotheforcesofbuilding(anabolism),transforming(metabolism)andbreakingdown(catabolism).

Habit5:EataPlant-basedDiet

29.Blair,Katrina.TheWildWisdomofWeeds:13EssentialPlantsforHumanSurvival.WhiteRiverJunction,vt:ChelseaGreenPublishing,October07,2014.Print.p.49.

30.Tuso,PhillipJ.etal."NutritionalUpdateforPhysicians:Plant-BasedDiets."ThePermanenteJournal.ThePermanenteJournal—KaiserPermanente,2013Spring.Web.May2015.

31.Blair,Katrina.TheWildWisdomofWeeds:13EssentialPlantsforHumanSurvival.WhiteRiverJunction,vt:ChelseaGreenPublishing,October07,2014.Print.p.48.

32."BuildingonGender,AgrobiodiversityandLocalKnowledge."fao.fao,2004.Web.15August2015.

33.Jacques,PeterJ.andRacineJacques,Jessica."MonocroppingCulturesintoRuin:TheLossofFoodVarietiesandCulturalDiversity."Sustainability.mdpiag,21July2102.Web.15August2015.

34.VanBuren,Alex."What'sthedealwith...Invasivorism?"Yahoo!Food.Yahoo!Food,2April2014.Web.August2015.

35.Lad,Vasant.TextbookofAyurvedaFundamentalPrinciples.Albuquerque:TheAyurvedicPress,2002.Print.

Habit6:HowtoChangeYourHabitsinRelationships

36."Einstein'sPhilosophyofScience."StanfordEncyclopediaofPhilosophy.StanfordCenterfortheStudyofLanguageandInformation,11February2004.Web.15August2015.

37.Smith,BishopDonaldL.It'sJustaMatterofTime:LearningtoWaitPatientlyforGod'sPre-OrdainedPlantoMaterialize.GrandRapids:TheZondervanPublishingHouse,1994.Print.

Habit7:SittinginSilence

38.Dagan,Talya."Meditationbuildsbraincells,Harvardstudyshows."NaturalNews.TruthPublishingInternational,ltd,4February2015.Web.May2015.

39.Gladding,Rebecca."ThisisYourBrainonMedication."PsychologyToday.SussexPublishing,llc.22May2013.Web.May2015.

40.Loehr,JimandSchwartz,Tony.ThePowerofFullEngagement.NewYork:Simon&Schuster,Inc.,2003.Print.

41.Clear,James."HowWillpowerWorks:TheScienceofDecisionFatigueandHowtoAvoidBadDecisions."JamesClear,JamesClear,n.d.Web.May2015.

42.Loehr,JimandSchwartz,Tony.ThePowerofFullEngagement.NewYork:Simon&Schuster,Inc.,2003.Print.

43.Loehr,JimandSchwartz,Tony.ThePowerofFullEngagement.NewYork:Simon&Schuster,Inc.,2003.Print.

44.WhyDoPranayama?Kripalu.KripaluCenterforYogaandHealth,n.d.Web.May2015.

Habit10:EasefulLiving

45.Hamilton,Craig."PrinciplesofEvolutionaryCulture:Howyoucancreateamicrocosmof'HeavenonEarth.'"IntegralEnlightenment.IntegralEnlightenment.Web.August2015.

46.Hauser,Scott."RediscoveringaLostSpiritual'Book'."UniversityofRochester.UniversityofRochester,Spring2006.Web.May2015.

47.Hauser,Scott."RediscoveringaLostSpiritual'Book'."UniversityofRochester.UniversityofRochester,Spring2006.Web.May2015.

48.Fields,Jonathan.Uncertainty:TurningFearandDoubtintoFuelforBrilliance.NewYork:ThePenguinGroup,2012.Electronic.

Epilogue:KitchenSadhana

49.ThisbookisavailableatMayaTiwari'ssitehttp://mayatiwari.com/life_of_balance.php

50.Bhattacharyya,N.N.HistoryoftheTantricReligion.NewDehli:Manohar,1999.Print.p.174.

51.Iyengar,B.K.S.LightontheYogaSūtrasofPatañjali.Hammersmith,London,uk:Thorsons,1993,2002.Print.p.22.

CreateaBookClubforBodyThrive

Localyogastudios,meditationcenters,studenthealthclassesandholisticwellnesspracticescancreateabookgroupjusttointegrateBodyThriveincommunity.TheBodyThrivehabitsnaturallylendthemselvestoa10weekformat,andthebestwayforabookclubtodiveintothebookandworkbookovera10weekperiod.

Belowaresomesuggestedquestionstohelpguideandstartoffthediscussioneachweek.Ifyoufollowalongwiththisformat,yourgroupwillhavetoreadanddiscussthefirstfewopeningchapterswithHabit1andthecoupleofclosingchapterswithHabit10.Oryoubypassthosechaptersandconcentratesolelyonthehabits.Whateverworksbestforyouandyourpeeps.BesuretousetheCrashCourseonHabitEvolutionasafoundationasyouworkthroughthebook,usingitasareferenceoverthecourseofthe10weeks.Usethestrategiesinthischaptertotroubleshootpastanydifficultiesworkingthroughthehabits.

Theworkbookthataccompaniesthebookisfreetoeveryoneinyourgroup—www.yogahealer.com/free.Tellyourgroupmemberstoprinttheworkbook,putitinabinder,andbringittoyourmeetings!

DiscussBodyThrivewithyourExistingBookClub

Ifyouhaveanexistingbookclubthatreadsabookamonth,you'llneedtodecideasagroupifyouwanttoreadthisbookover10weeks,ororstickwiththestandardformat.Irecommendreadingitover10weekssoyourgrouphastimetodiveintoandimplementeachofthehabits.Ifyouwanttogowiththebookamonthroute,youmaywanttochooseabookforthemonthfollowingBodyThrivethathasawellness/spiritual/inspirationalmessage,suchas:BetterThanBefore:MasteringtheHabitsofourEverydayLivesbyHillaryRubin;TheSurrenderExperimentbyMichaelSinger,orChooseYourselfbyJamesAltucher,TheLifeChangingMagicofTidyingUpbyMarieKondo,WildEdiblesbySergeiBoutenko.Anyofthesewillcomplimentandworkwellwiththe10BodyThrivehabits.

CreateaVirtualBookClubforBodyThrive

Don'tdiscountthepowerandpossibilityofcreatingabookclubinavirtualcommunity.Maybeeveryonewho'sinterestedinabookclubhasacrazyschedule,andfindingtimetomeetupinpersonisliketryingtoherdcats.Ormaybeyourfriendsandfamilyaresprinkledalloverthecountry,orallovertheworld.Youcanstillcreateaspaceformeaningfuldiscussionsandprovideeachotherwithsupportasyouworkthroughthe10habitsviasocialnetworkslikeGoogle+andFacebook.

BookClubQuestions

Doesyourlifeaggravateyourbody?Q:Onascaleof1-10whatisyourlevelofcommitmenttodoingthisbooktogetherforthenext10weeks?Simplybehonestwithyourselfandothers.

HowtoHaveaBodyQ:Whatstruckyoupersonallyaboutthe3causesofdiseaseaccordingtoAyurveda?

Q:Howis"notlearningfromyourpast"playingoutinyourchoicesrightnow?Doyouhavehabitsthatyou'dliketoshift?Ifso,whatarethey?

CrashCourseonHabitEvolutionQ:Whatdoyouwantrightnowinyourlifestyle?Time?Energy?Sleep?Betterfood?Betterdailyflow?GetclearonyourWhatandshare.

Q:Whydoyouwantthatrightnow?Ex.IwantmoresleepeachnightsothatIcanfeelgreateveryday.

Q:Whichofthehabitchangestrategiesismostappealingtoyou?(ex.Groupsupport,kaizen,anchorstatements,etc.)

Habit1-Earlier,LighterDinnersQ:Howcanyouapplykaizen,ora1%improvement,toeatingearlierorlighterthisweek?

Q:Whattimedoyouwanttocommittoeatingdinnerthisweek(5/7nights)?

Q:HowcanyouuseoneoftechniquesfromCrashCourseonHabitEvolutiontomakeaplanthatfitswhatyouwanttodo,andisdoable?

Habit2-EarlytoBedQ:Whoherehasabodythatneedsmoresleep?Howmuchmore?

Q:Whattimedoyouwanttocommittogoingtobedthisweek(5/7nights)?

Q:Howcanyoureverseengineeryournewhabit?

Q:Whatdoyouwanttoaddortakeawayfromyoureveningroutine?

Q:Whichexercisesfromtheworkbookhaveyoufoundmosthelpful?

Habit3-StarttheDayRightQ:Whatareyourthebiggestobstacleskeepingyoufrombecominganearlyriser?Canyouidentifyanylimitingbeliefsinthoseobstacles?

Q:Howmanyofuswakeup,hydrateandpoopeverymorning?

Q:Whatpracticehelpsyouopentoabiggerperspectivefirstthing?Gratitude?Prayer?Meditation?Journaling?Ifyoudon'thaveapractice,which1minutepracticedoyouwanttotrythisweek?

Habit4-BreatheBodyPracticesQ:Howmanyofusactuallymovefirstthinginthemorning?

Q:Whatwouldhavetochangetoaccommodatea20minutebreath/bodypracticeaspartofaneverymorningroutine?

Q:CanyoucreateaFoggstatementtohelpestablishthisroutine?RightafterI______________,Iwill(insertwhatevermovementappealstoyou.

Q:Doesthetrackingworksheethelpyouplanyourworkoutsandstayontrack(seefreeworkbook)?

Habit5-PlantBasedDietQ:Howdiverseisyourcurrentdiet?Howmanyplantspeciesdidyoueatthispastweek?

Q:Howisyourmindsetregardingdietchangingasyoubecomemoreawareofplantspecies,plantparts,andseasonaleating?

Q:Whatnewplantspeciescanyouaddtoyourdietthisweek?Thisseason?

Q:Whatisa"Yes,And"statementyoucouldusetoeatamorenutrientdiverse,seasonal,localdiet?Suchas,"Yes,Ieatahealthydiet,andthisweek,I'mgoingtohuntforavegetableIdon'tknowhowtocookatthemarket."

HowtoChangeYourHabitsinRelationshipQ:AsyoujourneythroughBodyThrive,whoareyourUplifters/Champions/Upholders?

Q:WhoaretheMiddlers?TheBacksliders?

Q:Howcanyounavigateyourrelationshipstosupportyourevolution?

Q:Wherecanyoufindthesupportiverelationshipsyouaremissing?

Habit6-Self Massage

Q:Doyoucurrentlyhaveaself-massagepracticewithoil,lotionordrybrushing?Whatdidyoulearnfromthischapter?

Q:Canyoucreateananchorstatementtousewithselfmassagetobecomeanevenbettercaretakerofyourbody?

Q:Doyouknowwhatisinthesubstancesyouputonyourskinwithmoisturizers,sunscreen,ormakeup?Ifnot,areyougoingtolookitupatewg.org?

Q:Canyoualteryourmorningroutinetoincludeselfmassagewithdrybrushingoroilthreetimesaweek?Whattriggerwillyouusetoautomatethishabit?

Habit7-SittinginSilenceQ:Doyouwanttostartmeditating,oruptheantionyourcurrentpractice?Ifso,why?Andwhatmightchange,evolve,ordeepeninyourlife?

Q:Whatarethebiggestobstacleskeepingyoufromadailymeditationpractice?

Q:Whatpracticesappealtoyouthemost?Whichoneswillhavethebiggestlongtermimpact?

Q:Howmuchtimecanyouconsistentlycommittoyourmeditationpracticeatthisphaseinyourlife,withoutfail?Applykaizen!

Q:Ifyouhaveanexistingpractice,whatcouldmakeitmoreeffective?

Habit8-HealthyEatingGuidelinesQ:WhichoftheHealthyEatingGuidelinesareyouincorporatingintoyourhabits?

Q:Howoftendoyoueatduringtheday?Doyousnackbetweenmeals?

Q:Howmanyofthesixtastesareyoucurrentlyeating?

Q:Whatareyouroutdatedpatternsinrelationtothehealthyeatingguidelines?Doyouhavebeliefsyouarereadytochallenge?

Habit9-CometoYourSensesQ:Howdoesasatmendriyarthasamyogashowupinyourlife?Howareyoumisusingyoursenses?

Q:Whatorgancareroutinecanyouslipintoyourmorningroutine?Tonguescrapping?Oilpulling?Eyepalming?Lubingthenoseandears?

Q:Whichofthehabitsfromearlierinthecoursearebecomingautomatedforyou?

Q:WhathabitevolutiontechniquesfromtheCrashCourseonHabitEvolutionareyoufindingmosteffectiveasyouincorporatetheBodyThrivehabits?

Habit10-EasefulLivingQ:Hoywdoouorientyourselfinyourday-throughstressorease?Areyounoticingthatyouhaveachoice?

Q:Canyoubuildtriggersintoyourdaytopauseandrecognizeifyouareineaseorinstress?

Q:HowdothepriorhabitsinBodyThrivealignyouwithspaceandtime?Doyoufeelmorespaciousnessinyourday-to-day?Doyouhavemoretime?Moreintrinsicjoy?

Q:Istheresomeonewhoseeaseful,enlightenedexistenceisaninspirationforyou?Canyou"fakeituntilyoubecomeit"tocultivateeaseinyourlifethisweek?

Epilogue:Diksha&Dharma+NoEndGameQ:Revisityour"why"andyour"what"fromtheCrashCourseonHabitEvolutionbookclubquestions.Whatischanginginyourlifeduetoyour10weekBodyThrivejourney?Howisyourday,yourlifedifferent?

Q:Doyoufeelamomentumtoyourprogress?Doyoufeelhalf-baked-likeyou'renotquitedonewiththisyet?DoyouwanttostartagainwithHabit1andgodeeperintoBodyThrive?

Q:Howhavethesehabitschallengeyoutogrowandchange?

Q:Whathabitisyourkeystonehabit?Whathabitsdoyouneedtoworkon?

KitchenSadhanaQ:WereyouinspiredtopurgeandupdateyourkitchenintoalignmentwithyourBodyThrivehabits?

Q:Whatsimplestepscanyoutaketoprepareyourfoodearlierintheweek,orearlierintheday?

Q:Whenwillyouscheduletimeinyourweektobatch-taskandsimplifyyourfoodpreparationforthenextspell?

Q:Whatwillyoudoduringyournextkitchensadhanasession?

OverarchingQuestionsQ:Whatpartofthebookresonatedwithyouthemost?

Q:Whichhabitisyourkeystonehabit?(It'stheonethatclickstheotherhabitsintoplace.)

Q:HowhasyourjourneythroughBodyThriveimpactedyourbody,yourmindyourspirit,and/oryourrelationships?

Q:Whichworksheetsfromthefreeworkbookhaveyoufoundmosthelpful?

Q:Ifyoulovehowyoufeel,doyouwanttocoachothersthroughtheprocess?Ifso,gotowww.bodythrive.com/coach.

InspirationFromtheBodyThrivers

DoingBodyThrivehasbroughtmebacktomyself,backtohome.—CAROLYNBOND

Itisabsolutelyinsanetomewhatamassiveimpactsmallshiftsinmydailyroutinehavemade.—FRANNIEFERRARA

Livingthe10habitsnotonlychangedmylifedramaticallyattheget-go,butthereisanonstopcontinuousevolutionoccurring.Iambecominganewpersoneveryday.I'mcreatingthemeIwanttobeandthelifeIwanttolive!—DR.BETHCLAXTON,OBGYN

BodyThrivehaschangedmeasaperson.Fromfeelingoverwhelmed,fat,andbloatedIamnowintunewithmybody,mindandspirit.Changingthehabitsofa58-year-oldwaseasywithBodyThrivewhenguidedbyCateStillmantheeasy,practicalway.Theyarenolongerhabitsofchangebuthabitsthataretrulypartofmyeverydaybeing.—BATOOLMERALI

BodyThriveisajourneyofexploration,learningtoobservethereactionofmybody,soulandmindtomydailyhabits.WithBodyThrive,I'mdevelopingnewsustainablehabits,insmallsteps,thataremakingabigdifference.—KATHLEENHARDEY

Mydepletinghabits,thatIthoughtIloved,putadarknessaroundme.LittledidIknowhowdepletedandout-of-balanceIreallywas.Icouldn'tmakegoodfoodchoices,thoughIknowallofthembyheart.Isufferedwithboutsofdepression.Icouldn'tsleep.Iwasnegative,judgmental.SinceworkingwithBodyThriveforayear,Ifeellighter.

Iamproof,andIam58.Iaccessjoyquicklyandfrequently.Igiggle,alot!Throughthesesimplerhythmichabitsyouwillfindyourwaybacktoyourself.Asthehabitsbecomefamiliar,youwillcravethem.Andthehealing?Astounding.Findyourwaybacktoyourfresh,vibrant,nourished,open-heartedself,likeaneight-year-oldwakinguptoseewhatthedaybrings.Inowlovemynewhabitsthattookawhiletotakehold,butaresoworthit.Iwillnevergoback.Thankyouforyourwisdomandgenerosityinsharingwhatyouknow,CateStillman.—CINDYKARUNAKRONICK

BeforeBodyThrive,mybodywasdry,tiredandoutofnature'srhythm.Istayeduptoolateandslepttoolate.AfterBodyThrive,mybodyknowsit'stimeforbedwhenthesungoesdownandwakeswhenthesunrises.Ifeelalive!Ibelieveeverybodyshouldthrive.—DAWNLANE

BodyThriveismorethana10-weekcrashcourseonhowtofeelbetter.Itchallengesme

tolistentomyintuitionandletitguidemeinallaspectsofmylife.Iamlearningtolookatlifeasadynamicexperience,oneinwhichIhaveacentralroleincreatingeverysinglemoment.—HEATHERFERRILL

AfteronlytwoweeksofBodyThrive,mybodyfeelsstronger,lessinflamed,andIhavemoreenergy.Inshort,mybodyisthriving!—REBECCALYNN

MyfirstreflectionwasfeelinglikeIwasundersomekindofmysticspell...thisreallyworks!Catewouldtalk,thespellwouldbecast,andtheresultswouldjustmiraculouslyhappen.ButnowIamreal-izingitisnotaspell,ormagic,itismuchmoresimpleandintuitive—itisaligningtotheuniverseandthenaturalrhythmsofourplanet.Thestepsareprettystraightforward,noteasyperse,but,withdeepdesire,thesmall,steady,practiceandhabitformingactionsshowtransformativeresults.Iammoreawareofmypatterns,mybehaviors,andwhereIneedtocontinuetoshowuptolivethelifeIwanttolive.ThankyouCate!—GENELLVASHROHUSTON

BodyThriveisgivingwhatIneedthemostinthiscrucialandstormytimeofmylife:theabilitytorecognizemyneedsandmyvoice,andawonderfulcommunitytobelongto!—MMARDÍAZHERRERO

BodyThrive...toonlygivetwomeaslysentencesonhowmuchCateandBodyThrivehaschangedmylife,hahaha,that'sHILARIOUS!BodyThriveliterallyhasturnedmeintoauniversalclasspooper(twiceaday);hashealedmefromtheinsideout(wishIhadpicturesofmytonguefourmonthsago),emotionally,energetically,physicallyandspiritually;andhassetmeonapathtoevolvedconnectednessandmindfulness,notonlyformyself,butfortheworld.BodyThrivehasliterallychangedeverything.Cate.Is.A.Badass.—JACOBMETZGER

Ilovedthisprogram—Ihavesomuchmoretodotolearnandgrowwithinmyself.Ifeelbetter,IhaveabetterinsightintothefoodIputinmybodyandwhereIaminmydailyroutine.Myenergyandmentalstateismuchclearer,andIhavebetterhabitstokeeponattendingto.IthinkIwouldliketodoitagaintoingrainthehabitsevenmore.BodyThriveisamazing.Thankyou.—WENDIBUICK

BodyThriveofferstwokeycomponentstoconsistency,whicharesupportandaccountability.It'sonethingtoknowwhatservesyou,butawholeotherthingtoactuallydoit.ThebeautyofAyurvedicwisdomunfoldsinthiscoursesorhythmicallyweekbyweek.TheKaizen(babysteps)methodreallyallowsyoutolistentoyourrealneeds,andlearnandgrow.Ifoundthisprogramallowsmetonurtureanddeeplynourishmyself.—SHALINICHRISTODOULOU

BodyThrivehelpedmetostickwiththreemeals—itcreatedboundaries.Withthislimitation,Ifindmyselffeelingevenmorefree:Iplanmythreemealsforadayortwoanddon'tworryaboutwhattoeatinbetweenmeals—Iamjustfreeforotheractivity.—DINAMUKHAMADIEVA

BodyThrivecontinuestogive...andgive...andgive.IfeelI'menteringmyfirstseasonalchangewithTRUEawarenessanditfeelssoempoweringonthissmallestlevel.SorockonThrivers...rockon!—MAUREENGUARDINOHORTON

Ifeellikemywholepresentexistencehasbecomealaboratory.Everythingisconnected.Iamsensingintothebrillianceofthewaythiscourseislaidout:startingwithearlier,lighterdinnersmakesmewanttogotobedearly,whichmakesmewakeupearlier,whichgivesmetimetojournalandmeditateandhydrateandbreathe...—JENNYFAULKNERCAMPBELL

WeliveinNature'shouse.Shefreelyoffersherplaygroundforustoenjoy.TheleastwecandoforthisblessingistoalignwithHerandfollowHerlead.BodyThriveguidesusonthispathofdeepercommitmenttoourselvesandtheworldaroundus.AcceptingBodyThrive'sinvitationisaffirminglifeandsteppinguptosayyestoabiggerpossibility.Thisisagame-changer!I'msogladI'mallin!ThankyouCate!—JAMIETURNERALLISON

BodyThrivehasalignedmybodyandmind.Didn'trealizeIwaslivingsoseparatelyuntilIdevotedthetimetohonormyselffromthecellularlevel.Reallylovingmybodyandappreciatingitsverysubtlewisdom—allofthishasbeensortofa"cellularrebirthing"ifyouwill.Seeingveryclearlynowmyauthenticselfandsummoningthestrength,integrityandfortitudetobethat.—LIZBAILEYYOUNG

BodyThrivetaughtmehowtoeatrightformybody,andIlost10poundswithouteventrying.—VANESSASULZER

BeforeBodyThrive,mylifewasfilledwiththe"dosanddon'ts"oflivingahealthylifestylewhichisalwayschangingbasedonthecurrentresearch,studiesorfads.AfterintegratingBodyThrive's10habitsintomylife,Iletthosedosanddon'tsgoforgood.Inowfeelmoretuned-intomybodythanIeverhavebefore.I'malsowatchingmyclientsevolveintohealthierindividualswiththesameconfidenceandeaseastheytuneintotheirbodiestoo!—SHELLYAARON

HavingaccesstopeoplethatareascommittedtopersonalgrowthasIamhasbeenhugelyhelpfulandsoveryencouragingforme.Finetuninglifestyle—schedule,hydratingandeatinghabits,self-carepractices—itisallpayingoffinamazingways.I'vehadsignificantbreakthroughswithmyasanapracticeandthedried-upoldwomanstuff

—HALLELUJAH!!—that'sfadingwonderfully.—DONNAMCBRIDE

IwasonthepathbeforeIbeganBodyThrive,butthepracticeshavedeepenedandhavemoretractionnow.WhatI'mgratefulforisthesubtleidentityshiftfrombeingonewithgoodintentionstoonewhocanpullthemoff.Thankyou,CateandCompany,forputtingtogetherthisingeniouspackageofmind-blowingmaterial,inspirationandwholeheartedcommunitysupport!—JUDYORLOFF

ExperiencingBodyThriveasbothastudentandacoachwastrulyempowering.Toworkonandbewitnesstoverypersonaltransformationsinasupportivecommunity-orientedenvironmentbroughtawholenewlevelofownershipandself-lovetomyexperienceofembodiedliving.I'llalwaysbegratefulforthiscommunity.—DINACROSTA

Followingself-imposedrulesfeltlikeatoughsell,eventhoughmymindandbodywerenotattheirbest.Thespectacularrevelationformeandmyclientswasthefreedomthesehabitsbroughtwiththem.Wehavemoretimetothink,workandplayandareabletodoitwithsomuchmoreclarity,energyandstabilityasaresultofsleepingwell,eatingwellandbeingtotallyengagedandpresentinourlives!—TAMSINASTOR,PHDinCognitiveNeuroscience

Whileseeminglysimple,theBodyThrivehabitsareprofoundinthewaystheychangehowyoufeelinyourbodyandmindeachday.Formeandmyclients,thesehabitshavebeenthebridgefromself-caretoself-love,givingusagroundingfoundationtobeourbesteachday,nomatterwhatisgoingoninourlives.—RUTHSCHALKHAUSERBARSKI

IhavemadepeacewithmybodyandI'mworkingwithmynaturalrhythmsinsteadoffightingthem.Itfeelsnotonlyokay,butwonderfultoinhabitmyself.Thevisibleandpalpablechanges(morecalm,lessweight!)onthesurfacehintatatrueseachangethatisgoingonunderneath.Eachhabitpavesthewayforthenextone,sothatIfindmyselfexperimentingwithnewhabitsthatIneverthoughtIwould,andfindingthemmoresupportiveandnourishingthanIcouldhaveimagined.Verygrateful.—JENNYFAULKNERCAMPBELL

SincebeginningBodyThrivefiveweeksago,Ihavelosteightpounds!Nodieting,nocountingcarbsorcalories,justfollowingtheprogramasmuchasIcan.ThanksCateStillman!—MICHELESUMMERSCOLON

Iamworkingonatleastfiveminutesofmeditationperday,andeatinglessatnight.I'mfeelingbetterinthemornings,butstillhavetroublekickingmybuttoutofbed.Morningshavealwaysbeenhardforme,eversinceIwaslittle.AllthesehabitsareslowlybecomingclearertomeandI'mslowlyrealizinghowimportantandconnectingtheyare.

I'malsoseeingmyreactiontimebetweendesiresandfulfillmentslowingdown.—ASHLEYSZLACHTA

BodyThrive—indeed!Ihavemoreenergy,amoreloving,kindrelationshipwithmyself,acleanerdiet,andmyselfintegrityhasdeepened.Ihaveacommunityofpeepswhoareheadingdownthesamepath.Asbothastudentandacoach,Iamdeeplygratefultobepartofthistribe.It'samazing!I'minmysecondroundofBodyThriverightnowandcanfeeltheprocesscontinuetofine-tunemydailyrhythms.BodyThriveisasimplestraightforwardapproachwithadeeplyprofoundoutcome.—JAMIELYNNWORSTER

BodyThrivemeansconnection,access,andacceptanceforme.Connectingonadeeperleveltomybody,mymindandnature;accessandtheabilitytoapplythewisdomofAyurvedainmylifeonadailybasis.Finally,withCate'semphasisonthescienceofhabits,acceptancethatIcanslowlyworkthroughadoptingthesehabitsandmakethemmyown.Sogratefulforallthesupport,content,andCate'samazingabilitytobeacatalystforgrowthandchangeonmanylevels.Yourock,Cate!—TRACYGRAVES

Catehasanaturalabilitytodistillcomplexconcepts,makingthemnotonlyunderstandable,butalsocompletelyaccessibleandactionable.StudyingwithCatehasgivenmearicherunderstandingofAyurvedaandadeeperappreciationofthepowerinherentinmydailyhabits—creatingasignificantshiftinmyphysical,emotionalandmentalwell-being.—FRANNIEFERRARA