Fall Equinox Home Rituals to Bring In Balance & Gratitude

It’s the first day of fall for us here in the Northern Hemisphere with the autumn equinox. This is a time for reflection and refinement. Let the light pour in on this Autumn Equinox!


This year feels so much different and it’s hard to believe we’re welcoming in the cooler months and start to the holiday season. Most of us have been in a quarantine time-warp, so I find it’s even more important to integrate and embrace the passing of time in gentle, grounded ways. Choose today to honor the transition of seasons, the balance of release and renew, and tune into gratitude.


Today’s Equinox brings deep energetic forces. Equinox is the point when the Sun crosses the equator meaning everywhere on Earth, day and night are approximately of equal length. Symbolically, it can be depicted as the point when day meets night, where opposites meet on equal ground, and where we can integrate the duality within the oneness of existence. We have been taught to honor these planetary shifts as important reflections of life. Is there any better way to celebrate this important transition than to create a magical shift of balance and gratitude in our own lives? 


No matter where you are, we are connected by our human existence and our experience of living together on this planet. Let’s call out to our connection to our sacred Earth. We are ruled by the changing of seasons and the movements of Earth whether you live in a city, in the desert, suburbs or woods. In honoring the moments of change and tuning in to Earth’s guidance, we acknowledge our connection to the movement of life itself. 


Together we can ride the rush of the new energy of the fall equinox to renew, reset, and rewrite the story of our lives. Here are 4 rituals you can do to bring in the changing season with balance + gratitude:

Space cleansing in your home. Maintaining a welcoming, soothing environment at home is so crucial when bringing in different energy into your home. Gathering beautiful candles and items from the four elements of nature, like wood (earth), feathers (wind), Chrysalis Water (water—mist this in the air to reset moods and energy in the room) and your favorite smudging tool (fire) is an immediate way to cultivate balance and positivity in your home. The changing of seasons is also the perfect time to refresh your space with small decor changes throughout your home. 


Take time for balance and reflection. Set aside time to yourself without any distractions and reflect on gratitude in your life but also what might be out of balance and how you can make those lifestyle shifts. You can use the following prompts as guide or if you’re more visual, you can draw a pic of scales and write out or draw the things that feel in balance or out of balance. 


Journal Prompts: 

  1. In the last few months, have changes have happened that you want to keep in your life?
  1. What is currently present in your life that wish was more in alignment or flowed more abundantly?
  1. What have you been working on that has not yet manifested in your life? How can you make a change whether in your mindset or your work to have it show up for you?
  1. What are you ready to call into your life and begin the work on?

Find seasonal nourishment. During this transitional astrological period in which the energy of the seasons shift, it’s especially important to listen to your body and give yourself love, care, and nourishment. There are tons of seasonal vegetables available right now from an abundance of pumpkins and delicious root vegetables. Try out new recipes and honor this period with a full mind-body reset.


Take a walk in nature. Spend time outside and reflect on how the trees are shift, the air is turning crisper and days are cooler. Connect to the movement of Earth and really feel your feet on the ground and find clarity.

Infuse the spirit of the season in your home. Make a delicious Philosophie pumpkin spice latte using our seasonal Fall Vibes blend or these pumpkin muffins and let the autumns spice light up your home. Join me for an intuitive yoga practice on Sunday honoring the shift from summer to fall.

 

How are you celebrating the season shift? Let me know on Facebook using #PhilosophieSuperfoods.

 

 

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A Philosophie Guide to the Moon’s Phases

The moon follows a beautiful cyclical cycle; its waxing and waning affects everything from the ocean to our own sleep cycles. You may already begin to notice your energy affected during different phases of the moon. During a New Moon, you may feel softer while on a Full Moon you may experience a high flux of energy and cascading emotions. When you begin to align with the moon and her phases you begin to connect to your inner self, and harness all you need to manifest and expand to your highest self.


Our energy softens and heightens the same as the moon. We are not always supposed to be in a constant state of go and hustle. The moon encourages you to tap into your best version of self, embrace your uniqueness, and own your independence. How can you connect your dreams to your real physical life? How can you go with the flow more?


Make a cup of tea with a spoonful of Berry Bee Honey or Green Bee Honey and learn how to become aware of the cycles of the moon to take another small step on the path to wholeness and connection to our higher selves.


We love this recipe for relaxation and introspection: Moon Pearl Latte Recipe

NEW MOON // the dark moon

A New Moon is completely shadowed and invisible in the night sky. It marks the start of a new lunar cycle and therefore represents the birth of creation and intention. It’s a new beginning. Every New Moon is a chance to let go of anything from the past and reset. During a New Moon your energy is lower making it a beautiful time to turn inward. It’s full of loving yin energy that embraces the emotional self and helps you to soften. Use New Moon energy to put your intentions out into the universe and trust that they will manifest. Take time during the New Moon to cleanse your space, journal your intentions, meditate, and practice loving self-care rituals like a bath soak


WAXING MOON

During the Waxing Moon, the moon is growing larger and enters three phases: Crescent Moon, First Quarter or Half Moon, and Gibbous Moon. These phases are full of energy all about taking action on your intentions and trusting the process that unfolds. It’s a time to set definable goals, research, ask questions and plan. Using this energy you can take your intentions and turn them into actionable items. This is a time to prepare for your future, listen to your needs and connect with others. You may notice problems that continue to show up and it’s a wonderful way to align with the energy of a Waxing Moon by working through them and take decisive action. 

FULL MOON // illuminated moon

During a Full Moon, she is at her brightest and illuminated by the sun, unobstructed by the earth. Her energy is brightest and the most potent. We can either feel full of love, excitement and joy or anxious, vulnerable and sensitive. It’s okay to honor both. Because this energy is more intense during this phase than the rest we may have trouble falling asleep and can be hit with our inner shadows. We align with this energy by embracing it all and feeling into it. Go out and celebrate with loved ones, host or participate in a moon ceremony, dance, move your body or turn inward and meditate. Whatever you may need. A Full Moon is also a good time to charge your crystals and journal. With a Full Moon, your intentions are illuminated so you can carry them out more clearly. 


WANING MOON

During the Waning Moon, the moon is getting smaller, on her way to begin her cycle over again. She enters three phases: Disseminating Moon, Third Quarter or Half Moon and Balsamic Moon. These phases allow you to asses the progress you’ve made and clear out any clutter stopping you from achieving your manifestations. The energy present allows you to face what you are called to release and let it go from your life in order to make room for abundance. Take some time during these moon phases to physically and energetically cleanse the space around you (I love using Chrysalis Water). Use the energy present to reflect on areas of your life that could use a little more love and nurturing and transition in the growth and expansion of these areas. Let go of what no longer holds you to a higher path and surrender to all that comes - ready to begin again. 

 

What new projects or positive changes are you going to embark upon with the moon? Share them with us on Facebook and tag @philosophielove!

5 Simple Ways to Involve Your Kids in The Kitchen


Truly at the heart of every home is the kitchen. We can pass on healthy eating habits and wellness practices to our kids by teaching them the value of food and the importance of their health. Instead of creating a “healthy diet” based on limitations and rules, you can show them how to eat, move, and breathe from a place of love: love for themselves, their communities, and their larger world.


In the Jaffe home, I make smoothies with the kids or superfood waffles. I don’t limit their diets because I show them how to love whole, nutritious, and vibrant food. I cook with them and allow them to experiment with meals—under my watchful eye. I stock the house with a ton of fruits, veggies and delicious nutrient-dense snacks. 


Cooking together is a beautiful way to bond and spend more time together. Yes, having kids in the kitchen can slow things down and be messy, but it’s so fun and a great learning experience for kids who will only grow to be more comfortable in the kitchen. 


Here are 5 simple ways to involve your kids more in the kitchen!


There have been so many amazing memories created in our kitchen surrounding food. Kai will create smoothies for us and sometimes we have a brunch party with endless superfood waffles. We try new things together and get fun and experimental with food.



My number one tip is to make it FUN!! 

Find new recipes to cook together in the kitchen, make them feel important, and make them feel like they’re actually doing something by themselves. They get an extreme sense of accomplishment and cooking is such a great way to spend quality time with them. Put on music and dance around in the kitchen while you’re cooking. Even if it’s slow and messy, the most important thing is to have fun.


Here’s an easy kid-friendly recipe to try: Cacao Brownies


Keep introducing them to new things; don’t force it. 

You don’t need to pressure them. Hopefully if they keep seeing you eating something, they’ll want to imitate you. Your kids are a mirror of your habits and behaviors. If you demonstrate respecting your body through self -love and care through nutrition, your kids will also mirror that priority of self-love. All of our kids eat very differently, they still crave sugary treats, but they also do a really great job of eating their colors. I never pressured them into eating foods like me, but I just tried my best to lead by example. It's so rewarding to see them wanting "to be like mommy," all the while making healthy choices and truly enjoying it!



Take a trip to the store or farmer’s market together.

Let their curiosity run wild! Check out the new seasonal veggies and colors and flavors. Pick out some new produce and get creative in the kitchen with it. If they have a favorite color, then go off of that. Get them EXCITED to try something new that they picked out themselves and they’re curious to try! Make it a challenge to eat your colors, not your “vegetables.”


Make the time, but only if it makes sense for everyone. 

By no means do you need to MAKE your kids help out in the kitchen. If you’re pressed for time, preparing a more elaborate meal, or feeling overwhelmed, it’s better to make a meal on your own. Try out meals together on weekends, holidays, days off, evening and when you have the space and excitement to do so. 


Try this dinner recipe to make with your kids: Cauliflower Pizza



Take the pressure off. 

They don’t need to be professional chefs to succeed in the kitchen. It’s an accomplishment if they’re just interested. Ask your kids to work on preparation while you read out the recipe or ask them to read while you prepare. Your kids can mix ingredients, wash fruits + veggies and as they get older they can cut and measure ingredients. Cooking together can be as simple as putting ingredients in a blender for a superfood smoothie, arranging toppings on a pizza, or creating our own smoothie bowls. 


My kiddos love superfood smoothies because for them, it’s a treat. I make the smoothie with tons of ​Philosophie superfoods and lots of organic fruits and veggies, but I let them choose the toppings. During the summer, I turn the smoothies into popsicles that they can eat poolside which they love.


Celebrate The Jewish New Year with These Rituals & Recipes

Jewish New Year Rituals

No matter what you believe or what you celebrate there is a palpable shift in the energy during this time of the year. We are moving from summer to fall, spending less time outdoors, and more time indoors. In fall there is a giving back and turning inward, making changes and reflection on what is working and what just isn’t.


Jewish New Year, Rosh Hashanah starts on September 6th and ends on September 8th. It is translated literally as "head of the new year" and it always falls on the Virgo New Moon. This is a time for reflection and refinement. Let the light pour in on this New Year and New Moon in Virgo. This period marks the transition from old into new. We now have the opportunity to release old thoughts, beliefs, and habits as we let go of the old year.

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Together we can ride the rush of the new energy of the Lunar New Year to renew, reset, and rewrite the story of our lives. We’re sharing rituals you can do with you and your family as well as some recipes to make this year!

Sophie + Adi Jewish New Year

Light a candle. 

Set the stage and environment by bringing in calming energy. The candle's glowing light will symbolize the reflection of your past year.


Set intentions for the coming year. 

How can you utilize the Virgo moon + sun energy to create healthy new rituals for the New Year? Have you been putting your wellbeing and self-love first? Are there dreams you're longing for or a future you aspire to create? This cycle is calling on you to make definite steps toward this goal and put in the work. This past season was a time of shedding and as we welcome fall we enter a season of growth and rebirth. 

Dinner with family or friends.

Traditionally, Rosh Hashanah is celebrated with a festive dinner and family or friends over a candle blessing, round challah (representing the cycles of years and seasons), and a reflection over the year.


Going inward

Take out a piece of paper or a journal and go within yourself. Think about anyone you may want to forgive or connect with. Consider letting go of something or someone that isn't serving you any longer. As you free up the space from things that aren't serving you, you allow room for newness and a rebalancing of the best you possible.



Rosh Hashanah is a time of restoration and re-newment. Even if you’re not Jewish you can use this time to reflect and get clear on how you want the new season to move and flow. 


As for the food, celebrate the energy of the holiday and enjoy these dishes:

Honey + Apples

Apples Dipped in Honey

On the first night of Rosh Hashanah, it is traditional to eat slices of apple that were dipped in honey to begin the meal. It symbolizes a good and sweet year ahead. Use supercharged raw honey made with superfoods to enhance your meal. 


We used Green Bee Honey which is made with spirulina, plant-based protein and maca.

 

Honey + Toast

Apple and Honey Superfood Toast

This super yummy slice is jazzed up with a creamy dairy-free cheese, some crisp apples, a pinch of fresh herbs and of course Green Bee Honey. The honey is fused with Green Dream, and will add an antioxidant-rich superfood boost to your bread.


Gather This:

Slice(s) of your favorite gluten free bread

Vegan cream cheese

1 tablespoon Green Bee Honey

Fresh apple slices

Fresh rosemary or thyme


Toast up your favorite bread. Add the cheese and apples, sprinkle with herbs, and drizzle with honey!

 

Fruit+Nut Cacao Honey Platter

I love the fruit combinations on this plate because they’re not your everyday fruits, which make it all the more fun to enjoy. It’s a great mid-day treat or the perfect unique appetizer for your next party!


Gather This:

1 sliced Blood Orange

1 Handful or organic blueberries

1 sliced organic apple

1 handful of almonds (or nuts of your choice!)

½ cup granola

Cacao Bee Honey


Slice all fruit and arrange on a platter with a handful of almonds. Drizzle with Cacao Bee Honey, and sprinkle granola on top!



The idea is to eat sweet things as it represents a desire to have a sweet year. On the Jewish New Year we wish each other “Shana Tova U'Metukah,” which roughly translates to “A good and sweet new year.”


What intentions are you setting for this new season? Share them with us on Instagram by tagging @philosophielove!
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5 Easy Ways to Create a More Mindful Morning

Mornings are sacred. We don’t mess around with them or take it lightly because more often than not, it determines what the rest of your day will feel like. A mindful and conscious morning has the power to shift your perspective, create a higher vibration, lowers anxiety, and reminds us how lucky & fortunate we are to be alive. 


Besides starting every morning with a cup of superfood coffee (you can snag the entire bundle and save 5% + free shipping!) which has all the essentials to make your own Philosophie Superfood Coffee at home! Our superfood coffee recipe is super clean, super tasty and so satisfying. All you need is high-quality coffee, nut milk, and superfoods! You can easily adapt it to whatever you need for the day. Add extra mood boosters or keep it simple with just superfoods and coffee. 


Once you make your superfood coffee try integrating these 4 rituals to create a more mindful morning.

Journal, card pulls and meditation

It’s incredible how when you put pen to paper, you discover so much about yourself. There are surprises, dreams and revelations. I think everyone should take five to ten minutes here and there to get to know themselves better! I’m a huge believer in setting intentions each morning with any sort of affirmation, angel or tarot card and recommend making this a daily ritual to pair with your cup of tea or coffee. By doing this, you’re telling yourself how you intend to feel, which will help guide you in your choices and actions throughout the day so you end up feeling exactly how you want to feel.

Mindful movement

I love moving my body in the morning and flipping upside down to change perspective, support blood flow and healthy circulation. A bit of stretching opens my heart and some breathwork immediately shifts my attitude to gratitude. Mornings don’t have to be about a high intensity workout but more about loving yourself and your body.


Try out this Intuitive Movement Flow on my YouTube with a reading from the Book of Awakening!

Skincare + presence

Embrace every moment as it comes. In total times of stress, I stop everything and S L O W down. I believe that feeling good (feeling nourished, healthy, vibrant, and self-empowered) is what fuels us to work to be better people—better mothers, wives, sisters, friends, and active contributors to our world. Chrysalis Water is my all-time favorite all-purpose everything and an absolute must-have for traveling. This refreshing mist—infused with witch hazel and essential oils—is the ultimate first aid for skin, space, linens, and more. I use it as an air freshener, energy reset, natural toner, irritation soother, and hydrating hair reviver. 

Gratitude

Thank you for this day. Thank you for this breath. Thank you for this body. Thank you for this life. Facing the day with positivity and bliss usually begins, for me, with expressing sincere gratitude. I take time each morning to run through a list of everything I have to be thankful for—sometimes I journal it out and sometimes I repeat it in my head as I’m moving through my other morning activities. Taking the time to even say one thing you’re thankful for - no matter how small - can dramatically affect your outlook on the day.


Fuel with nourishing foods + the nutrients my body needs

Above all, I start every single day with filling my body with nourishing and nutrient-dense foods. The moment I wake up, I sip on a glass of warm water with a slice of fresh lemon. After a long night of sleep, the body needs to hydrate and flush out the digestive system, which the burst of citrus helps to stimulate. Most mornings, I’ll then whip up a smoothie for a burst of protein, fiber, healthy fats, antioxidants, vitamins, minerals, and YUMMINESS! I love tossing fruits, leafy greens, coconut waters or nut milks, and Philosophie superfoods into a blender and having a filling, energizing smoothie ready in 5 minutes. 


You are in control of how you approach your day. You are in control of your reaction to challenges that get in the way. So often we forget that and we get caught up in the moment, letting it take over, but if we only remember to breathe deeply and consciously - allowing your mind to settle into the moment - we will radiate with positivity.

Travel Hacks as a Family of Five

After returning home from a three week international adventure with the entire Jaffe family I wanted to share some lessons learned, hacks and inspiration for all you moms and parents debating to travel with the kids. The biggest thing to take away from this? DO IT! Stepping into this wild chaotic journey as a mother, wife, travel companion, and individually pushes me to RISE UP to the next version I’m meant to become.


Adventuring and traveling as a family is stressful by nature. But this is how we call in our next up-level and magical magnetic experiences that are already on their way for us. Moving from place to place, unpacking and repacking, figuring out how to create a sense of “home” in a completely different environment, and moving through all the discomforts creates so much growth in such a short time.


Pushing out of my comfort zone, especially as a Taurus sun and moon, is not easy but I am incredibly aware of how important it is for my soul.


So, mamas & papas, don’t let your kids stop you or define you!

We learn SO much about ourselves & the world when we travel and have NEW experiences so this is not something to skip no matter how afraid you are. Book those flights, pack your bags and don’t forget your superfoods. (Hint: I ALWAYS pack my chlorophyll drops and the bottle is PERFECT travel size.)



Here are some of my favorite traveling hacks I used for my family of five.


PACK LIGHTLY

Put everyone’s things out on the floor in piles before you leave. Every time you walk by the piles, take something out. Less is more! We packed VERSATILE pieces for each of us & encouraged layering light items. For example, I brought one long pretty dress for fancier dinners and nicer occasions. When I add a sweater or tee on top it becomes a long beautiful skirt and a whole new look. I use bathing suit tops as tops and use bathing suit bottoms as underwear. 


Use electronic books or audiobooks versus actual books, packing cubes are your best friend, and each person gets a backpack for electronics, snacks, toys, activities, and change of clothes. We tie sneakers to our backpacks so it takes up less space and book an Airbnb with a washer to do laundry or find a laundromat nearby. 


Remember - you can ALWAYS buy something while traveling and it’s actually more fun to come back with a few items instead of overpack.



DON’T FORGET YOUR SNACKS AND SUPERFOODS

The minute we get to where we are staying, we figure out where the closest market / farmers market / health food store is and immediately stock up on a few fresh veggies and fruit, almond milk and other necessities (depending on how long we’re staying). I love seeing what's local and fresh wherever we go. It's so fun to introduce the kids to new fruits and veggies! If you're staying in a hotel or condo, request a mini fridge and a blender. Sometimes they will bring it with no extra charge! Start to scope out healthy places to go, juice bars, cafes, yoga studios, etc. on Yelp, and definitely be sure to go where the locals go! 


Fueling our bodies with good stuff keeps us feeling nourished and balanced while we trek around the world together. Having a snack can also be a great distraction for the kids when they start getting fidgety on the plane or in the car. When I'm packing the kids stuff for the plane, I also plan our meals and snacks for the plane. I also take superfoods and supplements wherever I go like Sunshine Drops and Hydrating Dream for on-the-go hydration, small bags of Cacao Magic for superfood coffee, and if I’m checking a suitcase you bet I’m bringing ALL our goods.


Try this: Post-Vacation, Anti-Bloat Smoothie



PLAN BUT DON’T WORRY ABOUT THE PLAN

Adjust to a slower pace and be okay with always running behind. I also like to make sure I find something that each of my kids has to look forward to to keep them excited. For example, for Kai it was a historical bookstore in Porto (inspired much of Harry Potter) which kept him excited the entire trip.


Whenever we’re traveling it’s full of a lot of walking/exploring, new energy and lots of closeness so planning an afternoon break of QUIET TIME is imperative daily for sanity. We do a 2-3 hour block of silent activities. It puts everyone in a good mood for dinner and it’s a great time for the afternoon nap for your little ones. 


SLEEP, REST, MEDITATE AND DECOMPRESS, OFTEN.

Traveling with kids is intense! Give yourself time to sleep, nap, meditate and decompress whenever you can. Keep reminding yourself of the priorities to EXPAND, to GROW (not always comfy!!) and to have a NEW shared experience with your loved ones. 


For jet lag, on the day you arrive, limit naps completely. For little ones, let them sleep in one chunk (to the best of your ability) so it feels like a nap. Keep kids awake as long as possible and get them outside - barefoot in the grass or sand - with lots of water, a good solid meal and then sleep close to when the sun goes down. It’s survival mode for the first night or two and sometimes we supplement with CBD and melatonin. It helps considerably.



GET CREATIVE WITH YOUR SPENDING

Most often, we are booking an Airbnb with one or two rooms (you don’t need all the extra space) or we’re sleeping in one hotel room. Share meals and if we stay somewhere longer we grocery shop and get bread and eggs and fruit to cut down on eating out. ALWAYS pay in the local currency and limit excursions and tourist activities to things that you ABSOLUTELY want to do. 


It’s fun to look at airline prices and see what’s on crazy sales. Lots of times there are amazing places at a very low price for whatever reason! And then renting a car and seeing the country that way instead of flying or train tickets.



Every single adventure comes with risk but the reality is that things will always work out and it will always be exciting, and an experience that bonds us and allows us to connect and grow. You only live once, even when you’re a mama. Why not give yourself and your babes an adventure? Why stay in your comfort zone? Everything is figure-out-able.




What would you add? Comment your travel hacks for families below!

Breathing Exercises to Help You and Your Littles Fall Asleep

Between today’s modern stresses and all that’s going on in the world, having a breathwork practice to calm the mind and ease your stress is absolutely imperative. We rely on the body and breath to keep us grounded and centered. The moments when you go really IN are when you focus on what’s going on underneath the surface. The best place to start? Your breath and lifeforce energy. Breathwork practices help slow a lot of high emotions from escalating. 


Those few moments before you drift off to sleep can be deeply healing. By using breathwork or pranayama practices you have the ability to drop whatever is weighing you down to completely reset as you sleep and wake up ready to show up in the world as your best, most vibrant self. 


During any sort of pranayama technique, focus on negative emotions and the physical sensation, which helps to calm the nervous system and rewire the brain to respond in healthier ways. It has the power to restore the body’s balance of energy. 


Here are some of our favorite breathwork practices! Best of all, the first two you can even do with your kiddos. Grab a cup of hot tea with Berry Bee Honey or matcha latte with Green Dream and Green Bee Honey and set yourself up in your own sacred space.

Butterfly Breath

My middle child and little lion, Leo, taught me the Butterfly Breath for everyday stress relief and relaxation. You sit in a comfortable seated position and cross your arms over your chest then begin to pat your hands on your shoulders and inhale then look to the left as you exhale. Inhale back at the center and exhale to your right. Repeat as often as you need.


 This simple breathwork exercise helps to calm the mind as you focus on both your hands moving and the breath pattern. I love this breathwork because of its simplicity and one my kiddos can easily do to help tap them into mindfulness. It’s so beautiful what our children can teach us. They’re so tapped in - more than we know.


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5-Finger Breath

Sit in a comfortable seated position and spread your hand out in front of you and stretch your fingers out. You can choose your left hand or your right hand. Pretend the pointer finger of your other hand is a pencil and imagine you are going to trace around the outline of your hand and fingers. Place your pointer finger at the bottom of your thumb, and breathe in as you slide up. Breathe out as you slide down. Breathe in as you slide up your second finger, and breathe out as you slide down. Keep going until you have finished tracing your fingers and you have taken five slow breaths.


This breathwork is great because it activates several of your senses at the same time. You're watching and feeling your fingers while paying attention to your breath. It helps calm your entire body as you focus on your fingers and breath.

The 4-7-8 Breathing Method

Use the 4-7-8 breathwork exercise right as you settle into bed to put you into a deep, restorative sleep. Breathwork is an amazing mindfulness tool because we have the power to control and regulate it. The 4-7-8 breathwork pattern is a natural tranquilizer to your nervous system. It can be subtle when you first try it but the more you practice it the more you experience. 


Follow these steps:

  1. Exhale completely through your mouth, making a whoosh sound.
  2. Close your mouth and inhale through your nose, counting to 4.
  3. Hold your breath for a count of 7.
  4. Exhale completely out your mouth for a total of 8 counts, making a whoosh sound.
  5. This is one breath. Now inhale again and repeat the cycle for a total of 4 breaths.