Yoga, Meditation And Recipes

Mastering The Big 3!

How You Move, How You Eat, & How You Think

Create lifelong rituals to ensure a healthy, thriving life!

Hey Yogi!

Have you ever considered what creates the foundation of your health and wellbeing?

While it’s easy to put the blame on outer circumstances, health truly boils down to one thing- our personal habits day to day. These habits, both consciously and unconsciously, shape our realities by forming patterns that imprint themselves onto the full spectrum of our lives.

While we could break down down everyone’s unique “good” and “bad” habits into endless categories, I like to simplify them down into the three main areas… into what I call The Big 3! How You Move, How You Eat and How You Think.

It is these three areas of our lives that create the framework of our lifestyles. When we come consciously to our habits of movement, consumption and thought, we are addressing the wholeness of our health of Mind, Body and Spirit.

My goal is to help you transform your unconscious habits into conscious, meaningful rituals, so that you fully Master The Big 3! and reclaim your right to a healthy, thriving body, an abundant, flourishing mind and soaring spirit.

A ritual is action with intention. When we work to bring our best self with full intention into the day to day patterns that shape our lives, we transform who we are from the inside out.

Use the following rituals to bring awareness to your actions, and to invite new ways of being into your life. Some may suit you better than others, but all can inspire you to take hold of your habits and transform them.

May your journey teach you all you need to know.

Sending all my love.

Namaste, Stacy McCarthy

Owner

and CEO,

YogaNamaStacy Stacy@YogaNamaStacy.com www.YogaNamaStacy.com

Master: How You Move!

KEY #1: YOU ARE ONLY AS YOUNG AS YOUR SPINE

Something I try to teach to all of my students, especially as they age, is that they are only as young as their spine. What this means is that when we talk about the health of the body, we must first consider the health of the spine. The spine can be thought of as the central axis of the body, both physically and energetically. Energetically, the spine couples the line of the Sushumna Nadi, which is where pranic energy flows. Physically, the spine houses and protects the spinal chord, which is responsible for relaying vital and non-vital information between mind and body.

RITUAL: CONSIDER YOUR POSTURE

Turn the habit of bad posture into a ritual of sitting upright and taking care of your spine. If you sit at your desk for hours each day, set a timer to go off once an hour. At the sound of the bell, get up to stretch, twist, lift your heart, and reconsider the way you are holding yourself. You may even find that sitting upright will actually increase your productivity and lift your mood!

KEY#2: BALANCE IS DYNAMIC

Balance is often thought of as perfect stillness, but this is far from true. In reality, balance is dynamic and ever-shifting. Balance, like equilibrium, is a constant flux of energy and continual reassessment of “center”. This relates to How You Move, because bodies are always changing. Depending on your current age, life circumstance, and physical needs, you will need a different kind of practice to bring yourself back into balance.

RITUAL: LISTEN TO YOUR BODY

Because what you need today is not exactly what you needed yesterday, it is important to take on the practice of listening to the body. When we learn to truly listen, we are better able to give the body what it needs, and not what the ego wants. Often, we need an oppositional energy to bring ourselves back into balance. If you’re feeling anxious and super high energy, try taking a Yin Yoga class. If you’re feeling sluggish and lethargic, try the Power Yoga class you usually avoid.

KEY #3: WHAT DOESN’T MOVE ATROPHIES

Life is energy in motion. When energy stops moving it atrophies and, eventually, it dies. What happens to a tree when the roots can’t grow deeper? The same thing that happens to your muscles when they remain stagnant and unused. It is important, therefore, to keep your movement practice consistent… especially during the times you feel resistant to it!

RITUAL: MOVE DAILY

Moving daily doesn’t mean you must do a full hour’s practice every day. If you can, great! But if not, then even ten minutes in the morning or at night will do. Waking up and moving right away is a great way to

break up the stagnant energy of the body and put you in a state of deep physical awareness right away (remember: you want to consider your posture and bodily habits all throughout the day!). Breathe deeply into the areas that are sore, tight or challenging to move. A little bit each day will do more than a lot inconsistently. TIP: Try just three Sun Salutations each morning to get your body and breath moving!!

Master: How You Eat!

KEY #1: WATER IS LIFE!

Water is not just good for you- it is a vital part of your life in every way! Your body itself is made up of 60-70% water at any given time. So, when you consume water you are literally replenishing your physical make-up. All functions of the body operate better when you are hydrated- from thinking to libido. Put simply: Drink plenty of water, and drink it often.

RITUAL: START YOUR MORNING WITH LEMON WATER

The first thing you consume each morning should be something that fuels you, supports healthy digestion and energizes your body. A cup of warm water with lemon will do the trick. Make sure your water is at least room temperature- this will allow your body to absorb it more quickly, thus rehydrate more immediately. Add in lemon or lime for the additional benefit of alkalization. A hydrated, alkalized body is a good environment for health to flourish.

KEY#2: RESPECT YOUR FOOD

The food you eat sustains you, and quite literally becomes you. Eating, therefore, deserves to be treated as an inviolable act and given your full awareness. When we eat in a peaceful state, we are accepting our nourishment fully. Stress (or mindless, scarfing down of food) doesn’t allow for the full absorption of nutrients, nor proper digestion. If we are even subconsciously in fight-or-flight mode while eating, we simply won’t get the

fullest benefit our food. It is very likely that from the addition of this practice alone, you will begin being drawn to healthy foods, your weight will naturally find its perfect balance, your cortisol levels will stabilize, and even your bowel movements will become more regular.

RITUAL: MINDFUL EATING

At least one meal a day should be consumed mindfully. This means eating slowly, deliberately, and with as much gentle focus as possible. Make this a sensual experience for yourself. Feel every texture of your food. Notice every subtle flavor- how it changes with each bite. Feel the way it makes your mouth feel as you chew, how it makes your throat feel as you swallow. Make this a distraction-free practice. No cell phone, no television, no music, no chatting with friends.

KEY #3: 70/30

Hydration doesn’t just come from drinking water- it can come from the foods you eat, too! One of my favorite rules of thumb for maintaining a healthy, balanced diet is to stick to the 70/30 Rule. Make 70% of what you eat water-based, hydrating foods. The other 30% can be foods of your choice- from steak to cake. A good way to tell if you are eating a water-based food is the clean-test. If it easily washes off your plate with just water, it’s likely full of water itself. Stick to lots of veggies, low-glycemic fruits, gluten-free grains and foods with healthy fats. You’ll also get the benefit of a nutrient-dense, high-fiber diet!

RITUAL: EAT A GINORMOUS SALAD EVERY DAY

Eating one giant salad every day is a great way to ensure you’re getting lots of water-based foods. Add in any veggies or low-glycemic fruits that are in season, and go easy on the dressing. Maybe for dinner you make your primary food a huge salad, and include a small side of beautifully cooked salmon, or a single piece of fresh, whole grain bread. A salad doesn’t have to be boring! If a salad isn’t your thing- try making a low-glycemic juice with your favorite greens. Add in a pear instead of an apple for a lower glycemic sweetness. Add in ginger and turmeric for an added anti-oxidant boost!

Master: How You Think!

KEY #1: YOUR THOUGHTS SHAPE YOUR REALITY

Thoughts are powerful. So powerful, in fact, that the thoughts we think habitually manifest themselves into our reality. Think about it (no pun intended). A thought which happens repeatedly creates an emotion, or a feeling in the body. This emotion or feeling influences the way you handle external circumstances (your actions). How you act becomes who you are, defines your relationships and sets the precedent for your future thoughts. It’s an endless cycle. But the good news is this: it is not a closed loop cycle! You have the power, at any moment, to take the reigns of your mind and consciously decide which thoughts to keep and which to let go of.

RITUAL: CANCEL THOUGHT

Cancel Thought is a practice rooted in the ancient Yoga system. This practice begins with becoming fully aware of the habitual thoughts that naturally come and go. Once you’re steeped in awareness, you can catch when a “negative” thought surfaces (maybe, instead of “negative” thought, we can say a thought that is not serving your highest self). As soon as you catch the thought, release it, and then invite in a more “positive” thought- a thought that does serve your highest self. This is not about forcing positivity, but considering that you can actively reframe your mindset to support your positive handling of any situation.

KEY #2: SLOW IT DOWN

Slowing down can sometimes feel like the most counter-intuitive way to be productive, for we are bred in a culture that praises the bottom line. But research and personal experience actually tells us the opposite is true. In order to think clearly, increase productivity and work at our fullest capacity, we must learn how to let the mind rest. Conscious resting of the mind helps to restore and revive your awareness, heighten energy levels and boost creativity. Note the difference between conscious resting and sleeping- or obliterating the mind unconsciously. The goal is not to be “effort-free” in the mind, but beautifully effortless.

RITUAL: LUNCH TIME MEDITATION

Take just five minutes of your lunch break to practice mindful meditation. Choose a style of meditation that works for you. You can sit and follow your breath, recite a mantra, or follow a guided visualization meditation. Taking a moment in the middle of your day to pause and go inward will speak for itself. Try this at least 5 times a week.

KEY #3: PRACTICE LOVE

The Loving-Kindness Meditation, also called the Metta Meditation, is one of the most profound ways to still a racing mind and bring peace your heart. In this meditation, one consciously sends a feeling of both love and compassion to self, to other, and beyond. I enjoy reciting this meditation out loud first thing in the morning. It creates a foundation of positivity for my day, and reminds me that I can tackle any situation with LovingKindness.

RITUAL: LOVING-KINDNESS MEDITATION

This meditation, practiced in three parts starts with self, then extends to an individual of choice, then to all beings. The order is not to create a hierarchy, but to validate the importance of giving within before giving abroad. Repeat the following three times. The second time choose someone you would like to send Loving-Kindness to and keep them intently in your mind’s eye. This can be someone you love, or someone you are having trouble forgiving or offering love to. The third time is for all sentient beings, on Earth and beyond. On the second and third repetitions, replace “my/I” with “your/you” and “our/us”, respectively.

Loving-Kindness Meditation:

May my heart be filled with Loving Kindness.

May I be well.

May I be peaceful and at ease.

May I be happy.

Ok, Yogi!

There you have it. My favorite three rituals for each of The Big 3! How You Move, How You Eat, & How You Think!

I hope these help you to establish your own healthy rituals that guarantee the success of your health and wellbeing.

If you’re looking for further support and guidance as you take on Mastering The Big 3! you must join me for a seasonal A Day of Namaste Retreat! ADON takes place in Southern California every three to four months, acting as a catalyst to get you back on track in the areas you may have fallen behind. Creating longevous rituals often takes time. We’re here to remind you of your radiance, support your growth and nurture you in community.

Each A Day of Namaste is a full day of self care, including yoga practice and meditation with Stacy, a Lifestyle Cleanse from Beaming Cafe, a keynote speaker addressing the theme of the retreat, and so much more. You’ll leave with practical, time-tested tools to help you thrive. Interested in joining me for the next ADON? Go to my website to find out about the next retreat: www.YogaNamaStacy.com/a-day-of-namaste.html

I believe in you and want to see you shine!

Should you have any questions about the content herein, insights about your experience, or just want to get in touch, please send me a note!

Namaste,

Stacy

Owner and CEO, YogaNamaStacy Stacy@YogaNamaStacy.com www.YogaNamaStacy.com