Wellness Garden – February Edition

February proves to be a good teacher of what it takes to keep on our path. It might not be time yet to prepare the soil, but there is still much “farming” to do. I came across this Rumi quote a couple weeks ago, and it seems to be taking root in my life. As is, “Plant Seed, Pull Weed”, a current read of mine by Geri Larkin.

How are you doing?

How are you keeping your path clear? Are you giving your soil sufficient nutrients?

Sometimes it’s really hard to keep tending our inner fire. But, as soon as I think about “taking a day off”, I then think about how good it feels and how beneficial to my overall well-being it is, when I stay the course. This includes much more than my time spent on the mat. It’s my morning rituals. Time on the cushion in meditation. Time reading. Time listening.

One repeated message I seem to be hearing multiple times this month is “to lean in”, “to say yes”, “to transcend hesitation”.  This is a good reminder for me, maybe for you, too?

Softening my edges.

Entering the flow of life.

Dissolving resistance.

This month’s seed packets include:

Foot Bath & Lower Leg self massage
5 4 3 2 1 Grounding Practice
No. 65. Sleep Aid Milk – recipe from Indu Arora’s book, SOMA, 100 Heritage Recipes for Self-Care


Soak seeds first for best results.

Plant near Lower Leg self massage seeds to assure propagation. ????

Yields best results after a long ski or outdoor adventure.

Fill a foot tub with warm to hot water, depending on your preference. If you’d like to stimulate your lymph more, you can fill another tub with cold water and alternate soaking your feet from tub to tub. Add 5 drops rosemary essential oil & 5 drops of juniper essential oil mixed in a small amount of witch hazel to the tub. Soak feet for 3-5 minutes before alternating tubs. If just soaking in warm to hot water, soak feet to your preference.

Pat feet dry and move into self massage. Grab your favorite cream or oil and begin at the toes interlacing your fingers between your toes. Roll the ankle several times in both directions. Follow along with Alyssa in  this 10- minute video for a full Lower Leg self massage.

5 4 3 2 1 Grounding Technique

Plant in the morning or evening or whenever you notice your anxiety level rising or inability to remain present.

You may already be familiar with this meditation. It is very grounding and can help lower anxiety. It is also short and accessible for all. It can be done without anyone noticing you are going through the lists in your mind during certain higher anxiety moments. Or practice it more formally at the start of meditation or on its own.

Go to your quiet space. Light a candle. Let others know you can attend to their needs again in about 20 minutes.

Settle into your seat.
Drop into your breath. Notice its quality, its depth, where it is in the body.

Enter into 10 mindful, deep, nourishing breaths. If you like, rest one hand on your heart as you breathe deep.

Shift your focus to the sights around you. Acknowledge 5 things you see around you.
Acknowledge now 4 things you could touch that are around you.
Notice 3 things you can hear around you.
Become aware of 2 things you can smell.
Finally, name to yourself one thing you can taste.

This can go quickly, just listing the things off or you can go deeper by noticing your reactions or thoughts in relation to what you’ve observed. This video leads you through a deeper witnessing. It is only 10 minutes, though!

No. 65 Sleep Aid Milk

Plant in the evening for best results.


  • 1 cup Cow milk (whole)
  • 2 Medjool Dates (chopped finely)
  • 2 pinches Cardamom Powder
  • 1 pinch Black Pepper (ground)


  1. Add milk to saucepan on medium heat for boiling.
  2. Add dates, cardamom powder, and black pepper to it.
  3. Let it come to a roiling boil, then keep it on simmer for 3-5 min.
  4. Pour the milk into a cup. Let it stand for a few minutes to come to a pleasantly hot temperature.
  5. Enjoy 1 cup, 1 hour before bedtime every night.

Do not take citrus fruit within 30 minutes before or after this drink. If possible, don’t substitute the milk with other nut or grain milk. You can also add a fig to up the high fiber content.

May it be of benefit.

Keep tending your fire.



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