Kristi Bowman's Blog: Living Well: Simple Tips for Health & Happiness

With the solstice happening in a few days, winter will be officially here. We may already be feeling those winter feels with the chill in the air and recent rains, which have been a gift. On Tuesday, we will touch down into the longest night and come out on the other side gaining a little more light each day.

For millennia various cultures have engaged in ceremonies and celebrations on the solstices and equinoxes. These transitional periods are a natural time to recognize the cycles of life and how they relate to the fundamental aspects of living ‒ food, family and work. Here in the northern hemisphere summer and fall bring abundant harvests. In the spring there is an explosion of life. Flowers burst out and newborn, spotted fawns go bounding in the grass. In winter, the energy is that of cooling down and reduced activity. In nature there is dormancy and hibernation.

As we, too, are a part of nature, we may experience our own form of hibernation ‒ seeking out more quiet time, wanting to stay indoors (particularly during inclement weather), craving more comfort food, curling up with a cozy blanket on the couch, or hiding out to work on crafts or creative projects.

I like to use this time around the winter solstice to write. I feel my energy turn inward; there seems to be a heightened desire to listen to the words and messages that come through the quiet.

This solstice, which falls on 12.21.21, we pass the threshold to increasing light. We can use this time as an opportunity to reconnect with our own light. Our light never fully goes away, of course, but we might notice a significant difference in our energy level in summer versus winter. Also, our mood might dim or feel brighter at different times.

In yoga class I often referred to this inner light. We utilized various yoga asanas and breathing techniques to free up more of this light and energy, or focus it towards a particular goal.

Recently I was learning about how the human body, even physically, emits light. With highly sensitive instruments which are able to detect light at the level of a single photon, scientists can measure the amount of light coming from one's body. What is also interesting is experiments have demonstrated that some individuals are able to increase the amount of light their bodies release using visualization, intention and focus. We can shine more brightly inside and out.

What might it look like to beam our light in everyday life?Feeling strong and able to meet challengesHaving a positive outlookWorking toward goalsSupporting and encouraging othersPutting energy toward self care

This year I put up some holiday decorations at our house. There is an evergreen wreath on the front door, some white and sparkly silver wooden snowflakes hanging in the living room, and on the fireplace two small stockings, one with an embroidered "K" and one with a "T" for my honey. There is a garland across the mantle and some candles. Finally, there are lights, just a few. I have a small, lighted tree that looks like a birch, and some lights entwined in the garland. I love having just those lights on in the living room, seeing how they pierce the darkness and cast a warm glow. They put a smile on my face and remind me of the light that glows in you and me.

Happy Solstice and wishing you peace & joy through the holidays,Kristi Bowman

Life is stressful. Thankfully, not all the time, but it can certainly be more than we'd like. Even positive events can be stressful, such as getting married or buying a home. Of course, difficult situations are plenty stressful, as well as times of change and facing the unknown.When I'm experiencing stress, I hone in on how it feels, or how I experience it. We each can experience stress differently. For me, one of the biggest things I notice is how my mind won't quiet down; incessant thoughts firing through the neural pathways. It generally keeps me up at night, which then leads me to feel exhausted and not as effective in handling daily activities. When I'm under stress, it also tends to bring up some physical ailment or discomfort. Lately, I've been experiencing headaches, lovely ones that last days. I can usually identify an area in my neck that is out of alignment or aggravated by too much computer time, which contributes to the headaches. Regardless, pain in some shape or form often accompanies stressful times. You might take a few moments to explore how stress manifests in your body. As we come to a deeper understanding of what stress looks like, we can be more effective at reducing it.

I've studied, practiced and/or taught yoga and pranayama (breathing exercises) for 15 years, and I feel I have several tools in my spiritual toolkit to help manage challenging times. I also find a lot of benefit from chiropractic care. In addition, what I find incredibly helpful is doing something physical, like yoga asana, hiking, or some simple exercises in the living room, or even dancing! Getting my body moving gets me out of my head. It feels like a huge relief, even if just for an hour, from the constant chatter. I like to include some free-form movement, such as gently letting the head sway from side to side, releasing the tight areas where stress settles in my neck, shoulders and between the shoulder blades. Or let the hips sway and free up the spine. The right music can provide a little motivation. Exercise gets the oxygen flowing, which sends healing to the sore spots. Outdoor exercise, such as hiking, has the added benefits of being in nature ‒ fresh air, sunshine, a sense of calm, and a chance to glimpse the wildlife. It's nice to be reminded how other animals are living out their day. Also, whatever mood I may have found myself in prior to getting outside is always brightened after a walk in the park.

One of the most compassionate things we can do during times of stress is give ourselves time, time to heal. Perhaps it's a couple days off work or just a morning to yourself. That precious time provides the opportunity to implement the practices which we've learned help us get through it. Stress is referred to as the silent killer. We cannot completely avoid stress, but we can minimize its deleterious effects and use it as a potent reminder... that it's time to take a break and get moving.

Wishing you ease and good health, Kristi Bowman

Photos by In Her Image Photography

Summer greetings!I know we have a few days before the Solstice, but it's already feeling like summer. The sun is high in the sky, temps are rising, and we may feel that lift in energy which often accompanies the increased light. This time of year, we all seem to come out of our homes and work in the garden, head to the river or enjoy a vacation.As we are at the tail end of COVID, this summer may feel a little more "normal" than last year. Perhaps that brightens one's mood as well.Something that has brought me feelings of happiness lately is my niece completed an intensive EMT program at Santa Rosa Junior College and is on her way towards her goal of becoming a Fire Medic. I couldn't be more proud of her. Another thing that brings me joy is spending time with Tony, my love. We spent a few days in Mendocino last month for his birthday, and lately we've been organizing and adding some special touches to our new home and garden. I love sharing this life with him.

In A Butterfly Life I talk about how people tend to view success in terms of money, job title, having a big house, expensive car, or the like. But we all know having these things can still leave us feeling unfulfilled. Perhaps a better gauge of success is simply happiness. I can easily say I am happy. That hasn't always been the case, but it is now, thankfully. One concept I've found very helpful in regard to happiness is Be-Do-Have. Be who you are ‒ competent, creative, strong and caring ‒ and do what you enjoy, whether through your work or hobbies. When we do, we feel more happy and fulfilled. That, interestingly enough, attracts abundance ‒ have. It's as if the universe conspires to bring you what you desire when you're living authentically. Since I've put into practice this concept of Be-Do-Have and happiness as success, life has opened up.As we bring our happy selves into summer, remember to include activities that get the body moving! Hiking, kayaking, dancing, mountain biking and swimming are some ways to stay healthy and put a smile on your face. Adding movement in our everyday activities is also effective for increased well-being.Simple Tip: We might notice how much we shuffle our feet when we walk. We shuffle in the kitchen, shuffle around in the garage, shuffle down the aisles of the grocery store, shuffle from place to place at work. However, it feels great to bend our knees! It can help release tension in the low back, along with strengthen the legs and core, and it feels less sluggish and more energized. At any moment during the day, we can break out of our routine shuffle and add a few squats or knee lifts. I enjoy doing walking lunges in the kitchen while I'm waiting for something to cook, or adding a yoga squat while pulling weeds in the backyard. What creative ways can you discover to bend those knees?

Wishing you happiness and vibrant health! Kristi Bowman

*Kristi photos by In Her Image Photography*

This winter I've been reading a thought-provoking and heart expanding book by Robin Wall Kimmerer called Braiding Sweetgrass: Indigenous Wisdom, Scientific Knowledge, and the Teachings of Plants. Kimmerer is a scientist with a Ph.D. in botany, decorated professor and member of the Potawatomi Nation. In her book she talks about her efforts to study the complex language of her ancestors, and one thing she learns is the majority of words in the Native language are verbs. That is, they denote action, animation. In English, we refer to a lake or a tree as a noun, that is, a thing. However, one would say in the Potawatomi language, "being a lake" or "being a tree." What at first seems confusing and incorrect grammar reveals something deeper. All of creation is viewed as being infused with life. A lake or a tree is understood as having its own way of being. This concept extends to animals, rocks, mountains, meadows, stars, galaxies and everything in the natural universe. It is only man made items, such as a chair, which are seen as lacking life energy, or inanimate objects.I have heard before how indigenous cultures view nature as being filled with life or Spirit. But I was not aware how it was built into the very language. There's something about this that makes the writer part of me blissfully geek out. Also, there is an important lesson that is revealed.Language shapes our view of the world. The way we use our words plays a big role particularly in how we perceive relationships, in this case our relationship with nature. We can view a tree as an it, a thing, a natural resource. Or we can view a tree as a living being, with relationships of its own ‒ relationships with the land, with water and air. It provides habitats for other species and offers a symbiotic relationship with humans. In Native cultures, there is a sacred connection with the natural world. If we see a tree as a member of the "Standing People," it influences how we then treat or care for that tree.There are some parallels we can make with the yoga tradition. In yoga, one of the primary goals is to free ourselves from blockages that restrict the flow of life energy, or Prana.

In the language of yoga we might hear the term "pose" quite a bit. In English we've translated the Sanskrit word "asana" into "pose" or "posture." However, it loses something in the translation, I feel. If you are one of my former yoga students, you may recall how I frequently used the Sanskrit terms. I find the original language to have richness and depth; it feels more alive. "Pose" brings to mind rigidity, or a stationary or stuck feeling. Asana is neither rigid nor stuck. Even when we may be resting in relative stillness in an asana, breath flows, energy flows. Each asana is designed to enliven the physical body and stimulate the energetic body. Asanas work to activate the chakras and nadis to allow prana to flow more freely. In yoga we are not meaninglessly putting ourselves in various body positions. Each asana has unique qualities and physical and spiritual benefits. We draw in the very life essence of the asana. Indeed, in practicing vrksasana (or "tree pose"), we might even say we are "being a tree."Similar to Native languages, the ancient language of yoga reveals a sacred connection. It is a connection with our bodies and with life energy, and how they work together.You and I are part of the natural world. We are infused with life. As we go through our day, and remember this deep connection, we can use it to support our wellness. We can be inspired to get our bodies moving and nourish ourselves with healthy meals. We can make time for rest when the demands of life feel stressful and draining. It's about being our best selves. It's looking in the mirror and being you.

May you enjoy wellness in all ways, Kristi Bowman

Night is at its longest this winter solstice. We are at the transition point. Tomorrow begins longer days and increasing light. I enjoy watching the path of the sun throughout the year, noticing how low it is in the sky in winter, and how the sun reaches its zenith in June. That rise of light begins now. We can let it touch into our hearts and souls, energizing us through winter and into whatever new experiences await us in 2021.

We can also allow the light to feed us in a physical way. We can take advantage of when the sun is shining and get outdoors -- go for hikes, garden or simply bask. It helps us feel good and gives us some much-needed Vitamin D. Clinical studies have linked Vit D deficiency to breast cancer, colon cancer, prostate cancer, heart disease, depression and weight gain. Our bodies produce Vit D, but only when the skin gets sufficient exposure to sunlight. Vit D helps regulate the immune system, helping to ward off disease, and also is required for our bodies to absorb calcium, making for healthy, strong bones. Let's do all we can to enjoy some sun!

This solstice provides opportunities to connect with the light in multiple ways. I find it is an auspicious time to reignite the flame within. This year has perhaps left many of us feeling drained. Stress and change can definitely do that. We can off-set some of these effects through meditation, movement and/or intention-setting. We can allow for quite time and extra sleep. We can hike, do yoga, exercise. The winter solstice, to me, feels like the true start of the new year, a new cycle. Like tracing the sun across the sky, this is when I get clear in my intentions as to how and where I want to send my energy for the coming months, and visualize my inner light growing brighter and rising higher, to help bring those intentions to completion. Each of us has that same light. May you shine brightly in 2021!

Wishing you wellness, peace and joy through the holidays!
Kristi Bowman

A Butterfly Life
Now available on Audible, Amazon & iTunes

A Butterfly Life brings together artful storytelling and practical tools to help readers achieve whole-body wellness and enjoy more happiness in love, work and daily life.

Enjoy the new audiobook version of A Butterfly Life! ,Click here to download and start listening.

Also available in paperback and eBook.

We are, no doubt, in unusual times. In many different ways, the COVID-19 health situation is creating stress in our lives and community. It can affect us emotionally, socially, financially and more. What are we doing to keep up our energy during this time? I know we're all aware of self-care practices, such as getting enough sleep, eating healthy, being outdoors and exercising. Even when the whole world seems like it's on hold, our bodies continue to need care and movement. I'm including my Chakra Power Yoga video (link below) as one way to stay moving even when we're not able to get to the gym or local parks. I know it can feel frustrating that work and daily life have been interrupted. I have a number of personal projects that are being delayed. After a little time of struggle, I've come to a place of acceptance with it. Things will get done when they can get done. It seems surreal, though, when going out to run essential errands. Face masks are mandatory effective this Friday. We now have extra barriers between us all. Of course there is good reason for it: to minimize the spread of the virus. Yet, this situation is changing how we act in community. As we distance ourselves socially, it feels important to not distance each other in our hearts. We can still make eye contact and smile, even behind the masks. The COVID-19 situation can offer more than stress. As we are forced to slow down, we might find there are gifts that rest in this pause. Perhaps we have more time to be still and observe − the apple blossoms, the call of the birds, the sound of our own breathing, the shapes in the passing clouds. Perhaps we have more quality time with family. It can be an opportunity to go deeper. A nourishing practice is to lie in savasana for several minutes and just allow our bodies to soften, allow each muscle to release any tension it may be holding. Allow the mind to find acceptance and be at peace. Allow the heart to remain open. Allow our inner light to keep shining. From the depth, something new may come. WHILE THE WORLD IS ON PAUSE, WE MIGHT ASK OURSELVES: What new creative project wants to come forth? What new way of showing appreciation for my partner, family or friends can I express? What new skill can I learn? What can I do to contribute something positive? Moving forward is sometimes about staying physically active. Sometimes it's just about getting through the day with positive attitude intact. What gifts can you find? May each of us move through this challenging time with patience and ease. To vibrant health & happiness, Kristi Chakra Power Yoga Flow with Kristi This dynamic, Vinyasa flow yoga practice is designed for beginner to intermediate yoga students. Build strength and flexibility, lose weight, feel a greater sense of balance in life and have more energy! There is a focus on breath, alignment and increased body awareness. Enjoy some creative movement, too. End with a rejuvenating chakra meditation. Kristi has a gentle approach and provides variations of movements to help you feel comfortable. Feel good inside and out. #wellness #stress #covid19 #coronavirus #movement #exercise #yoga #stillness #gifts #positive #wisdom

A few years ago I heard a teacher say, "Love makes us smarter." It struck me as odd at first, but I have found myself pondering that saying ever since, and finding truth in it. Perhaps I'm thinking about love more at the moment, because Thanksgiving day is our anniversary. It was 10 years ago that Tony and I first started dating. Yes, it all started with that kiss under the tree. It feels our love keeps growing stronger with each passing year. I sometimes hear people talk about their relationships and remark how "no relationship is perfect." I get the sense they are frustrated and feel their relationship somehow falls short. It is true, no relationship is perfect. However, I cannot help but think how communication plays such a crucial role. The use of active listening techniques, like those found in Listen First, can make a huge difference in experiencing less frustration and conflict, and more understanding and joy with the people in our lives. Listen First is a set of 4 practical and heartfelt communication techniques that I share in A Butterfly Life for enjoying more lasting, loving relationships. For those interested in learning more, I will also be offering the Listen First class at SRJC this spring semester on April 18th. But love doesn't just apply to our significant other. We can communicate in more compassionate ways with everyone, whether it's family, coworkers, friends, clients or strangers. When we make a choice to listen and seek to understand and empathize, we are opening ourselves up to hearing alternate perspectives and seeing the situation in a new light. It becomes less about who's "right" or who's "wrong," and it simply becomes two perspectives. As we allow ourselves to be open and learn, we grow. More possibilities are revealed. We grow smarter. This openness can lead to new ideas and innovative solutions. Plus, it feels good to keep an open heart. This holiday I am grateful for many things, and especially my husband, whom I simply refer to as "my love." He is such a special person (those of you who know him know), and I look forward to celebrating many more happy years with him! Tony and I will be following our annual tradition of enjoying a walk in the park Thanksgiving morning. Perhaps we'll even stop under the tree. We wish you the happiest of Thanksgivings! Kristi & Tony #thanksgiving #love #gratitude #communication #listenfirst #relationships #happiness

The holidays are here! This time of year, we may feel drawn to go inward. As we enter the longest nights, it can feel natural to want to slow down. Our bodies and minds benefit from more sleep. I have found myself quite content going to bed earlier and surrendering to the season's energy. This time of year is also one of activity. There are often Winter Solstice events and the festivities of Hanukkah and Christmas. There might be holiday travels or plans being made for spending time with family. And, of course, there is the sharing of gifts. When I think about some of the best gifts I've received, I think of my husband, Tony, and my niece who has been like a daughter. I think about being able to live where I live and enjoy the local parks. I also think about people and books that have inspired me to live my best life. Each one of these things brings me joy, a sense of happiness. When it comes down to it, isn't that what life is about? The 14th Dalai Lama said, “The purpose of our lives is to be happy.” Many of us have probably done a significant amount of work in our personal and spiritual growth. Even so, how often do we seek happiness from outside of ourselves? Are we putting the responsibility of our own happiness on our partner? Or do we think we'll be happy only if we have a better job or win the lotto? A Butterfly Life is a book for enjoying more happiness. There are probably a number of books with tips for being happy. However, I believe you already know how to be happy; it's already within you. It's within each of us. A Butterfly Life is a story, a transformative journey, of simply remembering. It's about connecting with your inner wisdom and unfolding to your greatest potential. You may click here to find more details and purchase a copy. It's available in paperback and eBook. You can also download the first 2 chapters for FREE! Share the gift of happiness. A Butterfly Life makes a great gift for a friend, a family member or yourself! Wishing you joy through the holidays! Kristi Bowman #happiness #holidays #solstice #inspiringbooks #abutterflylife #beinghappy #gift #giftideas #christmas

Time can feel like it's passing so quickly. Here we are already in 2020! I hope it has been a happy one for you so far. One of the great things about stepping into a new year (and decade!) is the potential that awaits us. In other words, if you're not feeling as happy and fulfilled as you would like, the opportunity lies just ahead for making that more of a reality. For us, 2020 has already been a year of change. My husband's father, Joe, passed away in early January. He was such a kind man and loving father. Tony and his 4 siblings and mom spent the last few months taking turns providing care and being a loving presence for Joe as he made his transition. The family's incredible strength and love was inspiring to witness. I feel Tony's words say it best, "My father has a new journey ahead of him - a new destination and a new purpose. His spirit is strong and he will find his way." Another big change is I recently accepted a full-time position at Osmosis Day Spa & Sanctuary. Not only is my commute only 8 minutes, I get to spend my days surrounded by nature and Zen gardens and in the company of an amazing group of people. I enjoy being part of a leadership team, and the energy of Osmosis is one of healing, wellness and growth. Also new is I'm in the process of recording an audiobook for A Butterfly Life! It has been a dream to share this story and the transformative tools in my own voice. Plus, audiobooks are so convenient for listening to while driving, doing things around the house or while taking a walk through the park. A Butterfly Life will be available on audible and iTunes this spring! As you look ahead to this year that is ripe with potential, what do you dream? Is your intention for 2020 to increase your health? Would you like to lose weight or learn ways to more effectively handle stress? Do you wish to have more time for creative projects or travel? It doesn't have to be just another passing year, where things look the same as they did a year ago. It can be different. How will 2020 be a year for change? Tony and I have set the intention to buy a house. Yep, this is the year! We've been enjoying going to open houses and keeping an eye on the market. Everything is in order. We're just waiting for the right place to come along, the one that whispers to us, "This is home." Planting seeds of intention can be a powerful process. Once planted, it's up to each of us to give energy and nurture those seeds so they sprout and grow fruit. So plant away, and may you find joy in what grows! To a healthy and happy 2020! The butterfly reminds us change can be beautiful, even necessary, in order to realize our full potential and live our best life. In A Butterfly Life, Kristi Bowman brings together artful storytelling and practical tools to help readers achieve whole-body wellness and enjoy more happiness in love, work and daily life. Click here for more details. Available in paperback and eBook. Audiobook coming soon! Download the first 2 chapters for FREE. #2020 #change #newyear #abutterflylife #potential #settingintentions #inspiringbooks #happiness #healthy

How can we give ourselves the best chance at staying well? This is often the time of year when the colds and flu start making the rounds. Perhaps you've noticed people out sick at your work, or you have already experienced the sniffles yourself this season. I had a touch of a cold a few weeks ago, and thankfully it was just some nasal congestion, and it didn't greatly impact my usual routine. But a cold can be a good (albeit uncomfortable) reminder about needing to care for our bodies. There are various herbs and supplements which have been shown to strengthen one's immune system, including Echinacea, Ginseng, Astragalus, Vitamin C and Zinc. However, as a wellness specialist, I like to highlight things we can do which can have an even bigger impact on boosting immunity. I'm talking about the basics: Get enough sleep Eat well Exercise Wash hands often The best defense against illness is a healthy lifestyle. As adults, we need those 8 hours of rest each night. Also, our bodies are best served by eating lots of vegetables and fruits, nuts and lean protein, and minimizing the intake of sugar, dairy and wheat-based carbs. Getting regular physical activity, such as hiking, swimming and yoga, keeps the lymphatic fluid circulating and helps ward off disease. Washing our hands often (particularly before we eat or touch our eyes or mouths), especially when we spend considerable time in public places, is a strong safeguard against illness. When I had the touch of a cold, I knew I needed to do everything I could to ensure I got enough sleep. I knew my body would do the rest, and it did. It didn't turn into a full-blown cold, and I recovered quickly. Our bodies naturally want to heal, which I think is pretty amazing. Of course, we cannot always avoid getting sick. But when we take steps to maintain a healthy lifestyle, we're supporting healthy immune function and giving ourselves the best opportunity to keep feeling good! In wellness, Kristi Bowman Have you seen Kristi's latest videos? Enjoying increased health and well-being and living a long, happy, meaningful life means caring for ourselves in body, mind and spirit. Kristi takes a whole person approach to wellness. Please click below if you haven't yet had a chance to watch her latest videos. Kristi Bowman, author of A Butterfly Life, talks about the difficult "goo" stage of one's personal metamorphosis and offers 3 simple practices for greater ease in getting through the goo. Kristi reveals how all-or-nothing thinking can keep us stuck, and how we can shift it to increase our wellness and joy. She shares everyday examples and quick tips. #immunityboost #autumn #stayingwell #fallseason #supplements #basics #healthylifestyle #gettingrest #feelinggood