Welcome, Welcome!

I'm so thrilled you are here!

It is unseasonably hot here in the South. This has not, however, dampened my Autumnal spirit!

In my recent Newsletters, I have shared about finding balance during seasonal changes. As the hot, steamy southern weather gives way to the swift, cool fall breezes, I shift from cucumbers and mint to warmer spices and roasted squashes. Breath practices move from something cooling, like sitali, to warming, like ujjayi, and my yoga takes on a more grounded and slow-moving pace.

Since this has been our theme, I would like to give you 3 Fall Gifts for our First Blog: a breath practice (with Breath Prayer), a Devotion in Motion yoga sequence, and a tummy-warming recipe, all tailored to the Fall Season!

Fall Gift # 1 - Ujjayi Breath

Ujjayi Breath is also called Ocean or Darth Vader breath because of its sound. Have you ever fogged a mirror up with your breath? If so, you're almost there!

Imagine you are fogging up a mirror with your breath. Then, pretend to pull your breath back off the mirror using the same throat constriction technique. Hear the ocean sound? Now, seal your lips and continue this same sound. Try to keep your inhales and exhales the same length.

Benefits of Ujjayi Breath:

• Improves Concentration
• Releases Tension (throughout the entire body)
• Regulates Heating and Cooling of the Body (warming the core)
• Improves Sleep
• Reduces Stress

Now, let's add a Breath Prayer to the beneficial breath practice!

Breath Prayer: Breathing the Name of God - Richard Rohr on Breathing the Name of God

Inhale: Yah (or YH)

Exhale: Weh (or WH)

This is an excellent prayer for this breath technique as the sounds are the same. Interestingly, Ujjayi means "victorious."

"But thanks be to God, who gives us the victory through our Lord Jesus Christ" - 1 Corinthians 15:57 ESV

Fall Gift # 2 - Fall Devotion in Motion Yoga Sequence

Let's use the verse I shared in this month's Newsletter as our Devotion for our Motion:

"By entering through faith into what God has always wanted to do for us—set us right with him, make us fit for him—we have it all together with God because of our Master Jesus. And that’s not all: We throw open our doors to God and discover at the same moment that he has already thrown open his door to us. We find ourselves standing where we always hoped we might stand—out in the wide open spaces of God’s grace and glory, standing tall and shouting our praise." - Romans 5:1-2 The Message

• Mountain - By entering through faith into what God has always wanted to do for us

• Warrior I - set us right with him, make us fit for him

• Humble Warrior - we have it all together with God because of our Master Jesus

• Sky Archer - And that’s not all: We throw open our doors to God and discover at the same moment that he has already thrown open his door to us.

• Warrior II; Side Angle; Reverse Warrior- We find ourselves standing where we always hoped we might stand

• Triangle - out in the wide open spaces of God’s grace and glory,

• Star- standing tall and shouting our praise.

Move through this sequence as a Flow and Repeat with the other leg. Feel free to play with it. Consider adding a Reverse Triangle to incorporate a twist!

Fall Gift # 3 - Pumpkin Risotto Recipe

Fall recipes are among my favorites to prepare. Smells from the kitchen waft into the living room, the fragrance almost inviting guests to make themselves at home, relax, be nourished, and at peace. Cinnamon, clove, and nutmeg warm friends' bellies and hearts, while rosemary, thyme, and sage brighten the meal and the conversation. Add apples, butternut squash, and pumpkin to the dinner table, and you've got a sweet and healthy plate.

My husband and I love this Giada De Laurentiis recipe for Pumpkin and Goat Cheese Risotto. The essential fall flavors are all here, plus it's easy! Don't be intimidated by the risotto title or the fact that it takes some time to prepare. It is simple. You can find the ingredients in any grocery, the kitchen smells like heaven, and your family and guests will love it!

I pray these Fall Gifts will invite you to Embrace Shalom this Autumn...Heart, Mind, Spirit & Body!

Grace & Shalom,