Daily self-massage (Abhyanga) is one of Ayurveda’s most grounding practices —nourishing the skin, calming the mind, and strengthening immunity. Why Abhyanga Works: * Calms Vata dosha → reduces anxiety, restlessness, and dryness * Improves circulation + lymphatic flow → boosts immunity and energy * Deeply nourishes tissues → supports glow, vitality, and resilience (ojas) * Enhances sleep → especially when done in the evening * Balances the nervous system → encourages parasympathetic “rest + restore” mode How to Do Abhyanga: A Simple Step-by-Step Guide 1. Warm your oil. Place your oil bottle in a mug of hot water for a few minutes —warm oil is more soothing + grounding. 2. Set the space. Dim lights, breathe deeply, slow down. This is a ritual of self-connection. 3. Start at the scalp. Use fingertips to massage in circular motions. Great for calming the mind + improving sleep. 4. Face + neck. Gentle upward strokes on the face; longer strokes down the neck. 5. Arms + legs. Use long, downward strokes on bones and circular strokes on joints. Move from extremities toward the heart. 6. Abdomen. Massage in clockwise circles to support digestion. 7. Feet last (but not least). Spend extra time here—foot massage grounds the entire nervous system. 8. Let the oil soak in. Rest 10–20 minutes in warmth and steam. Allow the oils to penetrate the tissues. 9. Warm shower. Rinse gently without soap on the arms and legs to leave a light layer of nourishment on the skin. Choosing Your Oil: Qualities + Dosha Benefits Use oils based on season, skin type, and what your body-mind needs. Sesame Oil — Warming, Heavy, Grounding - Best for Vata or cold seasons - Deeply calming for anxiety, dryness, and overthinking - Feels like a warm hug for the nervous system Coconut Oil — Cooling, Light, Soothing - Best for Pitta or hot climates - Reduces heat, inflammation, irritability - Great for sensitive skin Sunflower Oil — Neutral, Light, Balancing - Excellent tridoshic (good for all doshas) - Absorbs easily, won’t feel too heavy - A supportive everyday option

Winter invites us to slow down, soften, and turn inward—but it can also feel heavy, especially when colder temperatures and shorter days impact our mood. The winter blues affect 10–20% of Americans each year, often bringing fatigue, low motivation, and changes in sleep or appetite. The Danish concept of Hygge (pronounced hoo-gah) offers an antidote: a gentle practice of creating coziness, connection, and presence in the midst of winter. Hygge is not just décor, not just hot cocoa, not just candles (though those help!), it’s a mindset grounded in savoring simple pleasures, nurturing emotional warmth, and building habits that support contentment. Below are practical steps you can bring into your daily routine to stay cozy, grounded, and well throughout the winter months. 1. Start by curating a cozy environment. A warm atmosphere soothes the nervous system and invites us to slow down. These simple touches shift your home from “functional” to “nurturing”—a core Hygge principle. Try these Hygge-inspired décor shifts: - Create tech-free zones in your home to support rest and mindful presence. - Declutter and simplify—think of Marie Kondo’s “only keep what sparks joy” approach. - Add mood lighting: candles, dimmers, lanterns, or sunrise/sunset simulators to soften harsh winter brightness. - Incorporate natural materials—wood, stone, wool, linen, plants—to bring grounding earth elements indoors. - Choose comfort-centered textiles: plush blankets, knit pillows, and warm socks. - Surround yourself with art, photos, and meaningful objects that make you exhale the moment you enter the room. 2. Nourish your body with warm, comforting foods. Winter wellness isn’t just about comfort; it’s about supporting your energy, digestion, and mood. Hygge-Inspired Eating Practices: - Eat nutrient-rich foods. Fill your plate with dark leafy greens, oats, nuts, seeds, lentils, fermented foods, and dark chocolate to keep energy steady and reduce inflammation in colder months. - Warm your meals. Think soups, stews, roasted vegetables, warm grains, and grounding spices. - Enjoy Golden Milk, a calming Ayurvedic blend of warm milk, turmeric, ginger, cinnamon, coriander, and honey to support sleep and digestion. - Slow down with mindful eating, savoring taste, texture, and aroma. When food becomes an experience rather than a task, winter feels softer.

These days there are even fewer boundaries between work and home. The blurred lines of multiple, overlapping responsibilities causes the mind to work overtime. As a result, you might experience symptoms of anxiety like a racing mind, shortness of breath, or a quickened heartbeat. Practicing narrowing your attention can stop the mind from multi-tasking. The benefits of a mind that can focus on one thing at a time will carry over into your work-related tasks, making you more productive and efficient while keeping you relaxed. What are your most effective practices for focusing your attention?