The Power of Insight: Awaken Ajna Chakra to Create a Life Aligned with Your Higher Self

Autumn Adams
ajna-meditation-hand-on-heart

Have you ever felt lost, stuck in indecision, or disconnected from your inner guidance? Or like you’re spinning in circles, repeating the same old habits or making choices that don’t feel aligned with who you truly are? If this resonates, it may be a sign that your Ajna chakra—the energy center responsible for inner vision and insight—needs some attention.

The Ajna chakra, located at the third eye center, is the gateway to clarity, intuition, inner wisdom, and visionary insight. I think of it as our center of inner and outer seeing and knowing. When balanced, it helps you break free from confusion, see your life’s bigger picture, and make decisions aligned with your higher self.

Ajna Chakra is our sixth chakra and it is located at the midbrain, while its granthi, or psychic knot, is at the third eye center. Most consider its location to be at the Third Eye, right between the eyebrows (not the center of the forehead)… perhaps for simplicity’s sake. In Sanskrit, Ajna means “command” or “beyond wisdom” and it is considered our seat of visionary perspective, intuition, insight, and wisdom.

Your Sixth Chakra Improves Your Ability to Envision A Future That is Aligned With Your Higher Self

Why Aligning Your Ajna Chakra Matters

When your Ajna chakra is blocked or imbalanced, it’s easy to feel stuck in life’s repetitive cycles. You might find yourself:

  • Caught in old habits that no longer serve you
  • Unsure of your purpose, feeling like something’s missing but unable to identify it
  • Overthinking and second-guessing, unable to trust your inner voice
  • Disconnected from your intuition, relying on outside validation instead of your own wisdom

Aligning your Ajna chakra helps you reconnect with your higher self, the part of you that knows what’s right for you. It’s about gaining clarity, trusting your intuition, and creating a life that feels deeply aligned with who you are at your core. After all, you have to be able to see it to create.

The Transformation: Living in Alignment with Your True Self

When your Ajna chakra is in harmony, the fog lifts, and you gain a new perspective. You stop living on autopilot, reacting to life’s demands, and start intentionally creating a life aligned with your higher self. You become a conscious creator.

Here’s what that transformation looks like:

  • Clarity: You know where you’re going and why, no longer drifting in confusion or uncertainty.
  • Intuitive Guidance: You trust your gut feelings and make decisions with confidence, guided by your inner wisdom.
  • Freedom from Old Patterns: You break free from the habits and thought patterns that have kept you stuck, opening the door to new possibilities.
  • Alignment with Your Higher Purpose: Every decision, every step forward feels aligned with who you truly are and what you want out of life. Your dharma, or purpose, is now not just within reach, but a guiding force in your daily life.
prophsee journaling for ajna chakra

How to Align Your Ajna Chakra and Unlock Its Power

Ready to unlock the power of your third eye chakra and live in alignment with your higher self? Here are a few powerful practices that can help you balance your Ajna chakra and invite deeper clarity into your life:

  1. Meditation for Insight
    Meditation is one of the most effective ways to open the Ajna chakra. Sit in stillness, focusing your attention on the space between your eyebrows, imagining a bright indigo light growing stronger with each breath. This practice helps clear mental clutter and invites deeper wisdom. Check out my Ajna Kriya Meditation on YouTube.
  2. Journaling for Clarity
    When you’re feeling lost or stuck, writing out your thoughts can be incredibly illuminating. Ask yourself questions like: What old patterns am I ready to release? Where in my life am I seeking clarity, and how can I invite it in? What is the life I truly desire, and what steps can I take to create it?What does my intuition want me to know right now? Journaling creates space for your subconscious to surface insights you may not be aware of.
  3. Visualization for Purpose
    Visualization is key to working with the third eye. Imagine your ideal life—the people, places, and experiences that feel deeply aligned with your soul. How do you feel in this life? What steps do you need to take to get there? This practice strengthens your ability to see beyond the present moment and move toward a future aligned with your true self.
  4. Yoga and Breathwork
    Practices like yoga and pranayama (breathwork) help balance the mind and awaken your intuitive faculties. Gentle forward bends, child’s pose, and alternate nostril breathing (Nadi Shodhana) are especially beneficial for calming the mind and activating the third eye. Balancing poses that cultivate unwavering focus are another great way to activate your third eye.
  5. Connect with Nature
    Nature has a way of bringing us back to our true selves. Spend time outdoors, observe the natural world, and tune in to the subtleties of your surroundings. This quiet, grounded presence can help you reconnect with your intuition and bring clarity to your life.

Practical Practices for Your Third Eye Chakra

I know some of you want practical, actionable, quick acting practices. If you tend to live in logic and reasoning, the following practices will help you clear mental clutter, release anxiety, and create greater clarity and focus.

1. Brain Dump for Mental Clarity

One of my favorite ways to create clarity and release anxiety is by doing a brain dump. This practice helps clear out all the noise from your mind. Simply set a timer for 15 minutes and write down every thought, no matter how big or small. Let your mind flow freely without filtering. When you put everything on paper, you can release what’s cluttering your mind and gain a clearer perspective.

For a more organized approach, mind mapping can be incredibly helpful if you’re juggling multiple projects or have a task with a lot of moving parts. Visualizing your thoughts in this way really helps bring everything into perspective.

2. Fear Setting for Removing Blockages

It may sound counterintuitive, but fear setting is one of the most powerful tools for releasing what holds you back. Write down your worst-case scenarios—what you’re truly afraid of—and walk yourself through them. What’s the absolute worst thing that could happen? Then, outline the consequences and what steps you could take to move past them. This process not only helps you face your fears head-on, but it also neutralizes them, giving you more freedom to trust your intuition.

3. Visualization to Energize the Ajna Chakra

Visualization is a potent practice for working with your third eye. You can visualize a beam of light or prana flowing into your third eye to clear out any blockages or stagnant energy. Or, you can envision your future—what does it look like when you’re fully aligned with your higher self? How does it feel? The sky’s the limit when it comes to visualization.

4. S.M.A.R.T. Goals for Focus and Prioritization

Setting clear, S.M.A.R.T. (Specific, Measurable, Achievable, Relevant, Time-bound) goals helps you focus on what truly matters. I’m a huge fan of using the 12 Week Year for planning and prioritizing my goals. Another tool I love is my WIZE planner, which helps me stay on track and organized. These tools are practical, but they also support your Ajna chakra by creating structure and clarity in your day-to-day life.

5. Cultivating Intuition Through Deep Listening

Your intuition is always working for you. It’s always providing information and guiding you—you just need to learn to listen deeply. Some ways to strengthen your intuition are through meditation, intuitive journaling, being in nature, and prayer. All of these practices help you tune into your inner wisdom and align with your higher self.

6. Rest for Insight and Clarity

Rest is vital for your third eye chakra. I personally have some of my most profound insights not when I’m pushing through tasks, but when I give myself downtime to process and reflect. We often overlook rest, but it’s essential for cultivating clarity.

Make time for meditation, yoga nidra, or simply taking a nap. Prioritize getting good sleep each night, and establish a bedtime ritual that supports your nervous system—such as avoiding screens, sipping calming tea, or journaling. Even cuddling with a loved one or pet can help you relax into a state where your third eye is more open to receiving insights.

When you take time to nurture this energy center, you unlock the potential to live a life filled with clarity, purpose, and alignment

Nurture Your Spirit with Mantra, Mudra, and Prayer/Intention

1. Mantra for the Ajna Chakra

Mantras are powerful sounds or vibrations that help focus the mind and align energy. For the Ajna chakra, specific mantras can enhance clarity, intuition, and insight.

  • Ajna Chakra Bija Mantra: “OM” (ॐ)
    The bija (seed) mantra for the third eye chakra is “OM.” Chanting OM helps clear mental clutter and creates a deeper connection to your inner wisdom. The sound of OM represents the universe and the vibration of creation itself, helping you tap into higher consciousness.
    • How to Use: Sit in a comfortable position, close your eyes, and bring your awareness to the space between your eyebrows (the location of the Ajna chakra). Begin chanting “OM” either aloud or silently. Visualize indigo light glowing at your third eye with each chant. Let the sound vibration resonate through your entire being.
  • Affirmation-Based Mantras: Affirmation based mantras may resonate with you if you are already into manifestation. Repeated affirmations help create new grooves in the mind. These grooves, or thought patterns are called samskaras in Sanskrit. You may have also heard the saying, “What fires together wires together.” The same goes for your thoughts, affirmations and the words you speak over yourself. Affirmations are particularly powerful when combined with yoga nidra, yogic sleep. You can use affirmation-based mantras like these to activate the Ajna chakra:
    • “I trust my intuition.”
    • “I see clearly.”
    • “I am connected to my higher self.”

2. Mudra for the Ajna Chakra

Mudras are hand gestures that help direct the flow of energy through the body. For the sixth chakra, mudras can assist in stimulating the third eye and deepening intuitive insight.

Gyan-jnana-mudra-for-ajna-chakra
  • Mudra of Knowledge (Gyan Mudra)
    This is one of the most common and effective mudras for activating the Ajna chakra. It involves connecting the tip of the thumb (representing universal consciousness) with the tip of the index finger (representing individual consciousness), while keeping the other fingers straight.
    • How to Practice: Sit comfortably with your hands resting on your knees or thighs. Touch the tips of your thumbs to the tips of your index fingers. Keep your palms facing up, fingers relaxed. Focus on your third eye and breathe deeply. As you hold this mudra, visualize light or energy flowing through your third eye, clearing any blockages and enhancing clarity.
    • Additional Mudra: Shambhavi Mudra
      In this mudra, the focus is on directing the gaze towards the point between the eyebrows while keeping the eyes softly closed. This subtle practice helps stimulate the third eye and access deeper states of consciousness.
      • How to Practice: Sit comfortably and gently close your eyes. Shift your internal gaze toward your third eye, focusing on the space between your eyebrows. Breathe deeply and keep your gaze soft. This practice helps bring awareness to your inner vision and strengthens the Ajna chakra.

3. Prayer and Intention for the Ajna Chakra

Prayer, when used for the Ajna chakra, is a way to ask for divine guidance, clarity, and deeper insight. It is a way of connecting to your higher self, the universe, or whatever higher power you believe in. The key here is setting clear intentions and focusing on expanding your inner vision.

  • Prayer for Insight and Clarity
    You can create a prayer to ask for guidance and support in opening your third eye. This could be something simple like:
    • Example Prayer:
      “Divine Source, I ask for clarity, insight, and guidance. Help me open my third eye and see the truth with wisdom and compassion. May I be guided by my intuition and live in alignment with my higher self.”
    • Affirmative Prayer for Inner Wisdom:
      “I trust the wisdom that flows from within me. May my vision be clear, and may I always follow the guidance of my highest self.”
    • How to Use: You can integrate prayer into your meditation practice or use it at any time during the day when you feel a need for insight or clarity. Speak the prayer aloud or silently in your heart, and visualize your Ajna chakra glowing with indigo light, symbolizing your connection to higher wisdom.

Combining the Practices

For a more powerful effect, you can combine these practices into a daily ritual:

  1. Start with Prayer: Begin by setting a clear intention or offering a prayer for insight and wisdom. Ask for guidance as you work on opening your Ajna chakra.
  2. Chant the Mantra “OM”: Chant the mantra OM while holding Gyan Mudra, focusing your attention on the third eye. Visualize indigo light shining through the space between your eyebrows.
  3. Practice the Mudra: As you continue to meditate, hold the Gyan Mudra and, if desired, incorporate Shambhavi Mudra by directing your inner gaze toward the third eye. Focus on receiving clarity and intuitive guidance.

What’s Waiting on the Other Side?

By aligning your Ajna chakra, you unlock the power of insight and tap into your higher wisdom. You’ll stop feeling stuck in old patterns, stop second-guessing yourself, and start creating a life that feels aligned, purposeful, and true to who you are.

Imagine waking up each day with clarity and confidence, knowing that every decision you make is guiding you toward your highest potential. This is the power of living in alignment with your higher self—and it all begins with balancing your Ajna chakra.

When your third eye chakra is balanced, you’ll likely experience:

  • Clarity and Focus: Decisions feel easier, and you can see the broader perspective.
  • Strong Intuition: You have a clear sense of direction and trust your inner wisdom.
  • Enhanced Imagination and Creativity: You’re more in tune with your creative energy and can easily visualize future possibilities.
  • Mental Calm: A quiet mind, with less overthinking and mental chatter.

Ajna Chakra: Pronunciation, Elements, and Physical Connections

Understanding the Correct Spelling and Pronunciation of Ajna Chakra

The Ajna Chakra is commonly known as the “third eye chakra” in the West, but its correct spelling is Ājñā. The proper pronunciation is “agnya,” with both “a’s” sounding like the “au” in Autumn. However, here in the West, it’s typically pronounced as “aj-na,” where the first “a” resembles “au” in Autumn, and the second “a” sounds like the “a” in about. Even Western Sanskrit scholars often use this pronunciation.

In India, the pronunciation can vary based on the region. In the southern parts of India, you’ll hear “jna,” while the northern areas may use “gnya,” adding another layer of complexity to the word.

Ajna Chakra Elements: The Bridge Between Worlds

The Third Eye Chakra is associated with Mahat Tattva or the “supreme element” which is made up of all of the other elements in their pure form and it is considered the bridge between the material world and spirit.

Due to Ajna’s deep connection to vision and sight, some would consider Light or illumination to be its corresponding element. Light is sometimes considered to be a combination of the other elements – earth, water, fire, air, and ether. But when I think of shining a light on something– whether a physical object or thought, emotion, etc. we are able to see the object of our perception with eyes wide open — we’re able to see all of it, both the light and the dark and we’re able to find a deeper understanding.

The Pineal Gland: Ajna’s Physical and Spiritual Connection

The Ajna Chakra is often linked with the pineal gland (and sometimes the pituitary gland). The pineal gland governs our circadian rhythm—our natural sleep-wake cycles—and produces melatonin and serotonin, which regulate mood and rest. It also plays a role in the production of DMT, a chemical involved in vivid visual experiences, often referred to as the “spirit molecule.”

The pineal gland is sometimes considered the “seat of the soul,” a portal to connect with the divine, source, or higher states of consciousness like love and compassion. This spiritual connection further emphasizes Ajna’s role as a guide in transcending the material and tapping into our intuitive, higher self.

As you explore the power of your Ajna Chakra, remember that it’s more than just enhancing your intuition—it’s about aligning your life with your higher self and true purpose. Whether it’s through practical tools like visualization, meditation, or simply taking time for deep rest, nurturing your third eye chakra can help you break free from old patterns and gain the clarity you need to move forward in life. When you step into this alignment, you create a life that’s not just seen through your inner vision, but felt deeply in your soul.

If you’re ready to dive deeper into your personal transformation and experience powerful shifts in your life, I invite you to join us at our upcoming Rooted & Wild Women’s Retreat in Sedona. This retreat offers a sacred space for you to reconnect with your intuition, heal, and live in alignment with your higher self. Learn more about how this transformational journey can help you unlock the potential of your Ajna Chakra and live a life of purpose, clarity, and joy.

Click here to explore the retreat and reserve your spot today!

Spirit + Adventure: Why Sedona is the Best Women’s Yoga Retreat Destination

Autumn Adams

Nestled in the heart of Arizona, Sedona is renowned for its stunning red rock formations, serene landscapes, and mystical energy. It’s a place where nature’s beauty intersects with spirituality, making it the ideal destination for a women’s yoga retreat. I find that I am continually pulled back to this sacred land.

For those seeking a break from their daily routines, adventure, and a deeper connection to their inner selves, Sedona offers a unique and transformative experience. Here’s why Sedona is the perfect destination for your next yoga retreat.

sedona-yoga-retreat-hike-views

Reason #1: Sedona’s Natural Beauty Makes it One of the Best Yoga Retreats in the US

One of the most striking features of Sedona is its natural beauty. The landscape is dominated by towering red rock formations, deep canyons, spectacular arches, and lush, green forests. These awe-inspiring vistas provide a perfect backdrop for yoga practice or meditation by encouraging a profound connection with nature. The vibrant colors of the rocks, especially at sunrise and sunset, create a mesmerizing spectacle that inspires a sense of peace and wonder. You’ll want to soak it all in!

The trails and scenic spots in Sedona offer endless opportunities for exploration or outdoor yoga sessions. Practicing yoga surrounded by the majestic red rocks and the vast sky above can deepen your practice, grounding you in the present moment and inspiring you to live life fully.

Energy Vortexes Add to the Intrigue

Sedona is famous for its energy vortexes, which are believed to be swirling centers of energy conducive to healing, meditation, and self-exploration. These vortexes are said to amplify spiritual practices, making them ideal spots for yoga and meditation. Remember how I said I keep getting pulled back to this place? There’s something magical happening here.

There are four primary vortex sites in Sedona (plus a few more hidden vortex sites): Bell Rock, Cathedral Rock, Boynton Canyon, and Airport Mesa. Each vortex has its unique energy flow. Some vortexes are masculine, offering strength and stability, while others are feminine, providing nurturing and soothing vibes. Some say meditating near these vortexes can help you to feel more balanced, energized, and in tune with your inner self.

Sedona’s Spiritual Ambiance is Abundant and Magnetic

Sedona’s spiritual ambiance is palpable. The town has a long history of attracting hippies, spiritual seekers, healers, and artists. Sedona’s vibrant community is dedicated to personal growth and well-being. This spiritual culture is reflected in the many wellness centers, metaphysical shops, and healing practitioners available in the area. Crystals? Check! Tarot? Check! Mediums? Check! Shamans? Check! Cacao? Check!

Attending a women’s yoga retreat in Sedona allows you to tap into this rich spiritual heritage. Retreats like our Rooted & Wild Women’s Retreat in Sedona often incorporate holistic practices such as meditation, sound healing, and chakra balancing, drawing on the town’s spiritual resources. The supportive and open-minded community in Sedona fosters an environment where you can explore your spirituality freely, connect with like-minded women, and embark on a journey of self-discovery.

Healing Properties of the Landscape

The healing properties of Sedona’s landscape extend beyond its energy vortexes. The natural elements of the area – the red rocks, the flowing Oak Creek, and the expansive skies – all contribute to a sense of well-being and renewal. The minerals in the red rocks are said to have grounding and healing effects, promoting physical and emotional health.

Many women find that the combination of yoga and the natural healing properties of Sedona’s environment helps to release stress, heal past traumas, and foster a sense of inner peace. The clean, dry air and moderate climate also make it an ideal place for outdoor activities, allowing you to immerse yourself in nature most of the year.

Bell Rock Sedona Yoga Retreat Hike

Building Connections

One of the most enriching aspects of a women’s yoga retreat is the sense of community and connection that develops. In Sedona, the shared experiences of practicing yoga and sound healing, exploring spiritual sites, and embarking on adventures together create strong bonds and lasting friendships.

These connections provide a support system that extends beyond the retreat, fostering friendships and a network of like-minded individuals. Sharing your journey with other women can be incredibly empowering, offering mutual encouragement and inspiration.

Adventure and Exploration

For those who crave adventure, Sedona offers a plethora of outdoor activities that perfectly complement a yoga retreat. Hiking is the most popular activity, with trails ranging from easy walks to challenging climbs. Iconic trails like Cathedral Rock, Devil’s Bridge, and Bell Rock provide not only physical challenges but also breathtaking views that reward your efforts.

Other adventurous activities include mountain biking, jeep tours, and hot air balloon rides, offering different perspectives of Sedona’s stunning landscape. These adventures can be exhilarating and empowering, adding an element of excitement and discovery to your retreat experience.

Exploring Sedona’s natural wonders allows you to push your boundaries, gain confidence, and find renewed energy and enthusiasm. The combination of adventure and yoga creates a balanced retreat experience that nurtures both the body and the spirit.

The Best Yoga Retreats Provide A Haven for Transformation

A women’s yoga retreat in Sedona is more than just a getaway; it’s an opportunity for transformation. The unique features of Sedona – its natural beauty, energy vortexes, spiritual ambiance, and healing landscape – create a powerful environment for personal growth and change.

Women often attend retreats seeking clarity, healing, and a deeper connection with themselves. In Sedona, these intentions are supported by the surrounding environment. The serene and spiritually charged atmosphere helps you to let go of daily stresses and distractions, allowing you to focus on your inner journey.

Retreat programs typically like ours include a blend of yoga practices, meditation, workshops, and time for reflection and exploration. We create a sacred space that supports your physical, emotional, and spiritual well-being, helping you to return home with a renewed sense of purpose and vitality.

If you’re ready to embark on a journey of self-discovery and rejuvenation, Sedona is waiting to welcome you. Check out our upcoming women’s retreat in Sedona.

2024’s Most Inspiring Books on Yoga, Motherhood, and the Path of Transformation

Autumn Adams
inspiring books on yoga, motherhood, and transformation

Hey there fellow yogis! As a yoga teacher, mama, wife, and retreat leader, my heart is always yearning for ways to deepen my own practice and flourish in my many roles. I’ve always been an avid reader and podcast listener… well, until the tiny human arrived, that is. Now that Atlas is “marginally” more independent, one of my intentions for this year is to reclaim the bits and pieces of myself that I tucked away while nurturing this tiny human and welcome the new parts of me that have come to the forefront while on this motherhood journey. This is my time to reclaim my love of reading, so I’ve gathered and researched to fill my home yoga library with loads of inspiring books on yoga, motherhood, and personal transformation. My desire is to come back to a place that feels a little more harmonious rather than chaotic. Yes, I know the chaos will keep on rolling, but maybe it can feel a little more easeful? I’m hopeful!

I always love sharing what’s currently inspiring me, so I thought I would share what I’m reading this year. We’re definitely a “book house”, but I’ve been reading a lot of picture books over the past couple of years. I am more than ready to read some books that are “just for me”. And while I love reading with Atlas and plan to continue satiating his 15+ books a day habit, I’m so thankful it’s still early in 2024 because there are a lot of books I’m looking forward to reading this year. 

I am beyond excited to dive into some incredible books that will enrich both my personal journey and my offerings to you all. Let’s take a peek at the gems that I am currently reading and what I’m eagerly anticipating. I hope you’ll also find some inspiration here among these great books.

Inspiring Books on Motherhood, Personal Transformation, and Yoga for 2024

Motherhood

Beautiful Chaos by Jessica Urlichs: Jessica writes the most beautiful poetry that captures all of the emotions of motherhood. Her words are so relatable. Many tears have been shed while reading her poetry. Beautiful Chaos is her newest book and the paperback isn’t released yet, so I caved and bought the Kindle version.

Good Inside by Dr. Becky Kennedy: If you’re a parent who strives to be gentle and firm, to be respectful, and provide clear boundaries this one is for you. It’s so insightful and encouraging. Her message is clear: we are all good inside. You’ll likely feel inspired to clear up any childhood or generational trauma of your own.

Yoga

Yoga for Transformation: Ancient Teachings and Practices for Healing the Body, Mind, and Heart by Gary Kraftsow: I’ve been teaching yoga at a power yoga studio, and I feel like my practice has drifted toward the physical. I’m feeling called to get back to the other seven limbs of yoga. I regularly reference Gary Kraftsow’s Yoga for Wellness book, so this felt like the right addition to my yoga library.

The Path of the Yoga Sutras by Nicolai Bachman: I’ve been teaching from this book for years, and it’s time for me to revisit it. This is one of the most accessible yoga sutra books I’ve come across.

Personal Transformation

The Luminous Self by Tracee Stanley: I’m simultaneously reading The Luminous Self and loving it. I love being a mother; however, after having Atlas, I really felt like I lost myself in motherhood. Tracee shares practices that guide you into the depths of your being and help you remember the radiant essence within. I’m loving this book. I look forward to sharing some of these practices in upcoming offerings.

If Women Rose Rooted by Sharon Blackie: This book had been circling in my periphery for months (maybe years), and it’s finally landed in my hands. I’m reading it currently and I wish I had picked it up sooner. “If Women Rose Rooted” speaks to the parts of me that feel most at home and most rooted when my feet are planted on the earth. It’s a beautiful book that inspires living in alignment with the cycles of life and nature. I’ve already learned so much! I appreciate Sharon Blackie’s exploration of native mythology, feminine wisdom, and empowerment, while still being gentle, empowering, and encouraging. This is great on Audible and they often have free trials.

The Pivot Year: 365 Days to Become the Person You Truly Want to Be by Brianna Wiest: Ah, the sweet promise of transformation! I’ve been intrigued by Brianna Wiest’s work. When I was choosing my books for the year, I felt like I could start with basically any of her books. It was hard to choose where to start. “The Pivot Year” came last week in the mail and it beckons with daily invitations to self-discovery, growth, and possibility. I appreciate the simplicity of this book as it provides a short one or two-paragraph inspirational reading for each day. The part of me that wants to be “all-in” all the time wants to dive into this book right now. However, I know I need time to integrate the teachings and wisdom from The Luminous Self – so I’ll probably start this one in another month or two.

Rewilding by Micah Mortali: “Rewilding” speaks to me on a primal level. In its own way, it offers a roadmap back to our roots. I look forward to exploring Micah’s blend of yoga, mindfulness, and nature connection to rediscover the wild spirit within. What is rewilding? “Rewilding is a return to our essential nature. It is an attempt to reclaim something of what we were before we used words like ‘civilized’ to define ourselves.” ― Micah Mortali. My soul craves being out in nature with my feet in running water and my hands on the earth!

The Enchanted Life: Unlocking the Magic of the Everyday by Sharon Blackie: Toni brought this book to the Back to Nature Retreat last year. I was able to read the first quarter of it during our downtime and I look forward to finishing it. “The Enchanted Life” speaks of childlike wonder and possibility. It is a beautiful reminder to see the world through eyes alight with curiosity and awe.

Embody Your Inner Goddess by Lauren Leduc: Lauren’s book was recommended by a fellow yogini as we chatted after class about our spiritual journey, seasons of life, motherhood, etc. I took a peek inside and Lauren does an amazing job of honoring the feminine spirit. She offers beautiful practices to nurture, empower, and transform us in a really gentle and accessible way.

The Four Agreements by Don Miguel Ruiz: Simple yet profound, “The Four Agreements” is full of timeless wisdom. Don Miguel Ruiz’s principles serve as gentle reminders to live authentically and walk the path of integrity. This is a great book to revisit again and again. If you like Audible, it’s a short inspiring listen that is great for the car, train, etc.

Each of these books holds the promise of growth, insight, and inspiration. Each book was mindfully chosen for its potential to guide us deeper into the heart of our practice and the essence of who we are. As I eagerly turn the pages, I invite you to join me on this sacred journey of exploration and discovery. What’s inspiring you? What inspiring books are you reading?

Disclosure: Some of the links above are affiliate links. This means that, at zero cost to you, I will earn a small affiliate commission if you click through the link and finalize a purchase. The small commissions I earn from the Amazon Affiliate program help cover my basic web hosting fees. I am so grateful for your support.

Gratitude Revolution: Simple Ways to Spark Joy in Your Life

Autumn Adams
pic captured by Courtney Cook

How are we already in the middle of November? I feel like October was just a blip. However, cliche it may be, I love that November is a month that we are all encouraged to practice a bit more gratitude. It goes a long way in improving our mental health and our relationships, so why not weave it into our daily routines?! If you’d like to read a little more on the topic, I love this short article from Harvard.

This month has really pushed me into a gratitude practice… if for nothing else, but saving my sanity. I’ve been solo parenting all month, I flew across the country and back with a toddler, and have been blessed by my fellow teachers with class coverage while I’ve been away and/or otherwise occupied. I’m so grateful for the family who have hosted us, fed us, and shuttled us around. I’m so grateful for the Frontier flight attendants and baggage workers who helped carry our bags and set up our stroller so I could keep Atlas sleeping and calm a little bit longer. I’m so grateful for my fellow yoga teachers who have covered class after class. I’m just really f’in grateful for it all. Even the challenging parts… because it reminds me of what I’m capable of and it reminds me of the goodness within each of us.

In the midst of our busy lives, it’s easy to overlook the power of gratitude. Yet, it is a force that can bring immense joy, peace, and fulfillment into our lives. Fortunately, gratitude is like a muscle. It just needs to be worked and strengthened with practice and use.

Here’s the Science:

Research has shown that practicing gratitude can lead to increased happiness, reduced stress, and improved overall health. When we cultivate gratitude, our perspective shifts, allowing us to focus on the positive aspects of life, even in challenging situations. It can enhance our relationships, boost our immune system, and improve our sleep quality. A Study by Emmons and McCullough found that those who practice gratitude consistently experienced greater life satisfaction and overall well-being. Studies using brain imaging techniques even found that practicing gratitude activates brain regions associated with the experience of pleasure and reward, reinforcing the idea that gratitude is a natural mood enhancer. 

Here are the Tools I Love:

1. Gratitude Journaling:

  • Set aside a few minutes each day to write down things you are grateful for. These can be specific events, experiences, people, or even simple pleasures.
  • Be detailed and specific about what you appreciate, reflecting on the nuances of each experience.
  • Writing in a gratitude journal regularly helps train your mind to focus on the positive aspects of your life.

2. Gratitude Meditation:

  • Practice mindfulness meditation with a focus on gratitude. Sit quietly, breathe deeply, and bring to mind the things you are thankful for.
  • With each breath, concentrate on a specific element of your life you appreciate. Visualize it clearly and allow the feelings of thankfulness to wash over you.
  • This practice helps you become more aware of the positive aspects of your life, promoting a sense of peace and contentment.
  • This short meditation and mudra practice is a great jumping-off point.

3. Gratitude Jar (I’ve been doing a gratitude turkey with Atlas)

  • Keep a jar and small pieces of paper handy.
  • Whenever something good happens or you feel thankful for something, jot it down on a piece of paper and put it in the jar.
  • Whenever you’re feeling down or need a boost, read through the notes. It serves as a tangible reminder of the positive aspects of your life.

4. Express Gratitude to Others:

  • Take time to express your gratitude to people around you. Write a thank-you note, send an email, or simply say ‘thank you’ in person.
  • Expressing gratitude not only strengthens your relationships but also makes you and the recipient feel good, creating a positive cycle of appreciation.

5. Gratitude Walk:

  • I’ve been doing A LOT of walking lately with the dogs and this has helped shift my mindset away from it feeling like such a chore:
  • Take a mindful walk outdoors, preferably in nature.
  • As you walk, focus on the things around you that you are thankful for – the sunshine, the sound of birds, the fresh air, or the beauty of the trees.
  • Engaging your senses in this way amplifies your sense of gratitude.

6. Gratitude Affirmations:

  • Start or end your day with gratitude affirmations. These are positive statements expressing your thankfulness.
  • Repeat these affirmations aloud or in your mind. For example, “I am grateful for the love in my life” or “I am thankful for the opportunities that come my way.”
  • Affirmations reinforce positive thinking and help shift your focus toward gratitude.
  • Add a mudra like Anjali Mudra (prayer hands) or Pushpaputa Mudra (gesture of offering)

7. Be Delighted and in Awe

  • Allow yourself to be awed every single day. Slow down and notice the beauty around you, watch a small child play in nature, etc.
  • Notice the miracles big and small
  • Relish in and delight in your experiences — the food you eat, the company you keep, the air you breathe, the views you take in.

8. Gratitude in Challenging Situations:

  • Train yourself to find something positive even in difficult situations. It could be a lesson learned, inner strength discovered, or the support of loved ones.
  • Shifting your perspective in challenging times can foster resilience and help you navigate through difficulties with a positive mindset.
  • It fills up our reserves so when we’re faced with challenging situations we are able to weather them with more ease and grace.
gratitude yoga retreat oregon
Picture from the 10th Annual Back to Nature Retreat in Oregon in 2023. Pic captured by Autumn Adams

Yoga and Gratitude:

In our yoga practice, we can infuse gratitude into every breath and every pose. With each inhale, we can invite gratitude into our hearts, and with each exhale, we can release any negativity or tension. Let’s approach our yoga mats with an attitude of gratitude, acknowledging the incredible gift that our bodies, minds, and spirits are.

As we practice gratitude, let’s inspire one another and create a positive and supportive community.

Wishing you a heart full of gratitude and a spirit at peace.

Love and Light,
Autumn

Yoga and the Immune System

Autumn Adams

During my 200 hour yoga teacher training… way back in 2013/2014 I did a project on yoga and the immune system, specifically how it affects an immune system that isn’t working as well as it should. I am by no means an expert on the topic, but I thought I could at least share what I found and the resources I used. So the big question is, “can yoga really boost your immune system?” We’re going to get super science-y here, so if you want the TLDR version, the answer is yes, yoga as a lifestyle absolutely boosts our immune system.

As a teenager and young adult, I always struggled with getting colds and upper respiratory infections. However, I quickly noticed that when yoga is a part of my daily routine I am generally healthier, less likely to become ill, and I’m less stressed out. So I’ve been curious as to whether my general wellness has been a coincidence or related to my yoga practice.

The Western Medical World is Finally Embracing Yoga

Much of the research on yoga and the immune system has been based on questionnaires instead of scientific evidence. Most importantly, researchers have finally begun studying yoga and its effects on mononuclear blood cells (MNBCs), RNA and genome analysis, but the studies have just begun. In 2013 Harvard University began a two-year study on the effects of yoga and meditation and I look forward to their results. In assembling my research I broke the yogic lifestyle down into its main components: asana, pranayama, meditation and diet and how each of these aspects relates to the function of the immune system.

Overview of the Immune System

We will begin our exploration of yoga and the immune system by reviewing the components of the immune system. The chief organs and tissues of the immune system are the bone marrow, spleen, thymus, tonsils, Peyer’s patches, Appendix, the lymphatic nodes and vessels and the blood capillaries. In addition to these organs and tissues, the body has an auxiliary immune system that helps the body combat invading microbes. According to Steve Parker, author of The Human Body Book (2013), the auxiliary immune system consists of the lacrimal glands of the eye, the mouth and throat (production of mucus and antibacterial saliva), the respiratory tract from nose to lungs (mucus and cilia help trap and remove foreign particles and microbes), the stomach, intestines and genitourinary tract (acids, enzymes and “friendly” bacteria eliminate ingested microbes) and the skin (the body’s first line of defense against invading organisms).

Where do Immune Cells Come From?

Where do immune cells come from? Immune system cells, lymphocytes and phagocytes develop from stem cells within the bone marrow in a process known as lymphopoeisis. The lymphocytes are differentiated into either B cells or T cells. B cells mature within the bone marrow and make gamma globulins, protein antibodies that act on antigens (foreign proteins). The thymus, located in the mediastinum, produces 5 types of T-cells in a process called T-cell education. The 5 T-cells created are:

1)    Memory cells
2)    Lymphokine-producing cells (Lymphokines are proteins that are toxic to microbes)
3)    Cytotoxic T cells (Killer Cells)
4)    Helper T cells
5)    Suppressor T cells (Anatomy & Physiology Made Easy, 157)

The thymus is largest and most active in infancy and childhood; beginning in the teenage years the thymus decreases in activity and function as the stroma cells are replaced with adipose tissue. Although the thymus continues to decrease in productivity, the process of lymphopoeisis continues throughout adulthood.

Two Types of Immune Responses

The body has two types of immune responses: non-specific and specific and they can occur simultaneously.

Non-Specific Immune Response

A non-specific immune response is a reaction to any kind of bodily damage (ex. burn) or to the presence of microbes or parasites. In a non-specific reaction, white blood cells flood the damaged area and destroy invading microbes. The main type of non-specific immune response is inflammation.

Specific Immune Response

There are two types of specific immune response the first is cell-mediated, which begins when T-cells recognize foreign antigens. Once the antigen is recognized, T cells rapidly multiply and enlist the help of B cells to initiate an antibody response and macrophages to destroy foreign microorganisms. The second type of specific response is antibody-mediated. That is to say, when B cells recognize antigens (foreign proteins) they rapidly multiply with some of the B cells developing into antibody-producing plasma cells. The antibodies attach to a microbe’s antigen sites, marking the microbe for destruction by a process known as phagocytosis, in which the microbe is engulfed and destroyed by a phagocyte (ex. a macrophage).

Immune Cells Circulate in Both Your Blood and Lymph

Not only do immune cells circulate throughout the blood system, they also circulate through the lymphatic system. The lymphatic system is comprised of lymphatic vessels and lymph nodes or glands. The lymphatic vessels gather lymph from the interstitial fluid between cells, and through a system of capillaries, lymphatics and one way valves the lymph fluid is moved toward the lymph nodes.

The lymph nodes hold an important position within the immune system. The lymph nodes drain lymph fluid from nearly all of the tissues in the body. Within the lymph nodes lymphocytes are produced, stored and readied for an immune response. The immune response within the lymph nodes is capable of filtering and cleansing the lymph through a process in which macrophages engulf dangerous microbes and debris. Afterward, the filtered lymph is then circulated out of the lymph nodes into the thoracic duct and into the blood stream at the right and left subclavian veins.

A healthy immune system can eliminate viruses, bacteria and cancerous cells from the body. In the same vein, general tips to maintain a healthy, balanced immune system generally consist of stress management and proper rest, diet, and exercise. Can a complete, balanced yoga practice boost the body’s immune system?

Yogic Diet and the Immune System

yogic diet

The old saying, “You are what you eat” is a friendly reminder to eat healthy, whole foods that will encourage health and wellbeing. According to the Yoga Sutras of Patanjali the yogic diet is one that doesn’t add toxins to the body and it is “free of meat, fish, eggs, stimulants and excessive spice” (Satchidananda, 144). The reason for such a diet is to allow the body to sit in meditation without the interruption and discomfort of “pain, stiffness, bile, gas, etc.” (Satchidananda, 144). The yogic diet, avoids rajasic foods (ex. stimulants, heavily spiced and salty foods, and refined sugars) which can lead to overactivity and tamasic foods (ex. meat, eggs, drugs and alcohol) which can lead to lethargy, in favor of sattvic foods, which are pure, whole foods that provide the body with easily digested essential nutrients, maximum energy, vitality, strength and endurance (Yoga Mind and Body, 129).

The Yogic Diet Provides an Abundance of Essential Nutrients for Immune Health

A diet high in healthy, whole vegetables and fruits, like the yogic diet, provides the body with necessary nutrients, like phytochemicals, vitamins and minerals, for optimal function. According to Dr. Joel Fuhrman, “A phytochemically deficient diet is largely responsible for a weak immune system. Populations with a much higher intake of vegetables have much lower rates of cancer, and the longest-living populations throughout history have been those with the highest intake of vegetables in the diet (Fuhrman, 19).”

Plants are Rich in Phytochemicals and Micronutrients

Plants rich in phytochemicals are usually characterized by black, blue, red, green, and orange colors and are rich in not only vitamins, minerals and antioxidants, but also phytochemicals like carotenoids, flavanoids, polyphenols and many more micronutrients. Dr. Fuhrman also states that green vegetables have the most immune-supporting micronutrients and that diets high in raw, green vegetables are associated with a reduced risk of cancer (Fuhrman, 26).

One study in Vietnam, found that children with a micronutrient rich diet had a lower rate of respiratory illness than the children in the control group, who were on a rice based diet (Fuhrman, 32). It is also shown that micronutrients like lutein, lycopene, folate, bioflavanoids, riboflavin, zinc, and selenium have immune-modulating functions (Fuhrman, 33). Recent studies have shown that the nutritional health of the host affects the genetic sequence of invading pathogens (Fuhrman, 34).  Isothiocyanates, found in cruciferous vegetables, “have been shown to increase the immune system’s cell-killing capacity and heighten the resistance to viral infection” (Fuhrman, 65). Mushrooms, berries and pomegranates also contribute to immune function.

The yogic diet utilizes nuts, seeds and lentils as the main sources of protein and fat. Flax seeds, sunflower seeds, pumpkin seeds and sesame seeds are excellent sources of vital nutrients necessary for a healthy body and immune system. Seeds provide a range of nutrients from omega-3s to vitamin E, calcium and zinc. Zinc (15 mg/day) supports antibody-mediated and cell-mediated immunity, and therefore can help fight off infections and cancer. Dr. Fuhrman concluded, through utilizing Cochrane meta-analysis, that zinc supplements help reduce both cold symptoms and the length of infection (102). Fat is also an important part of a healthy diet. Healthy fats enhance the absorption of fat-soluble vitamins and phytonutrients.

Caffeine and Cortisol

The yogic diet avoids both caffeine and alcohol, both of which suppress the immune system. Caffeine stimulates the sympathetic nervous system, which is responsible for the fight-or-flight response and increased stress hormones. “Caffeine stresses the adrenals, the glands that sit on top of the kidneys and support the body’s immunity and energy” (Guthrie, Yoga Journal). “A 2006 study published in “Pharmacology, Biochemistry, and Behavior” found that men and women given large amounts of caffeine, three 250-milligram doses, experienced the release of higher levels of the stress hormone cortisol in response to physical and mental stress (Daniels, 2014).” Elevated cortisol levels are known to decrease the ability of your immune system to fight infections (Daniels, 2014).”

Hold the Martini – Alcohol Suppresses Our Immune System

Numerous studies have been done on the effects of alcohol on the immune system. While having a glass of wine or a beer may enhance immune function by increasing circulating lymphocytes, leukocytes, neutrophils, and basophils (Zabriskie), “investigators suggest that excessive alcohol exposure weakens host defenses by impairing function of T and B lymphocytes, natural killer cells and monocytes and macrophages, decreasing the inflammatory response, altering cytokine production and causing abnormal reactive oxygen intermediate generation (Zabriskie)” the affects of binge drinking may last for up to 24 hours after the consumption of alcohol. Excessive consumption of alcohol causes liver cells to swell with fat, which can lead to alcoholic hepatitis when the liver floods with white blood cells and becomes inflamed.

Even moderate alcohol consumption suppresses the immune system for up to 16 hours by decreasing monocyte function and the circulation of cytokines (Zabriskie). The yogic diet, rich in vegetables and fruit and lacking alcohol and caffeine, allows the immune system to function optimally and brings balance to the body and mind.

Meditation and the Immune System

There are a handful of studies about the benefits of meditation on the body and mind, but unfortunately there aren’t too many on its effects on the immune system (although there are quite a few on its effects on cancer). “One study found that people who attended an eight-week mindfulness meditation class (a three-hour class once a week, plus daily meditation for an hour) ended up with stronger immune systems than those people who didn’t meditate” (Guthrie, yoga journal).

When practicing meditation, you release stressful thoughts and emotions and create a more positive mental, emotional, physical state, which increases oxygen, blood flow and general well-being. Thoughts of compassion, love and contentment override stressful and negative thought patterns.  According to Doc Lew Childre, “the emotions of happiness and joy have been scientifically demonstrated to increase the presence of white blood cells and the levels of antibody immunoglobulin A, both of which are fundamental to the immune response (Childre, 48-53).”

Mindfulness Meditation Helps Lower Anxiety and Improves Our Outlook on Life

A University of Wisconsin study lead by Dr. Richard Davidson found that practicing mindfulness meditation increases the activation of the left frontal portion of the brain, the area associated with lower anxiety and a more positive outlook. Dr. Davidson’s team also found that a practice in mindfulness meditation increased levels of antibodies circulating in the blood in response to the study administered flu vaccine.

Harvard University began a two-year study in 2013 studying the practice of kundalini yoga and meditation and their effects on gene expression, particularly the genes that regulate stress and immune function. I am looking forward to seeing the results from the Harvard University study. I believe that the Harvard study will spark interest from other researchers in the fields of immunology and integrative medicine.

Asanas and the Immune System

Asanas, inversions in particular, are great for increasing the circulation of lymph throughout the body. Lymph is affected by gravity; therefore by lowering the head below the heart the lymph is able to flow into the “respiratory organs where germs often enter the body. When [the body] returns to an upright position, gravity drains the lymph, sending it through [the] lymph nodes for cleansing” (White, Yoga Journal). Dynamic movements typically found in vinyasa style classes also help move lymph throughout the body.

According to Timothy McCall, author of Yoga as Medicine, “when you contract and stretch muscles, move organs around, and come in and out of yoga postures, lymph flow improves and with it lymphatic system function (McCall, 37).” Heart openers like Bridge, Cobra, and Camel Pose may also increase circulation to the thymus, the immunity powerhouse where disease fighting T-cells are created (Guthrie, Yoga Journal).

Restorative Yoga Can Help Boost the Immune System Too

According to BKS Iyengar the following series of asanas can strengthen a low immune system. This series, done in a restorative fashion utilizes props, such as: bolsters, blocks, straps, rolled towels, and chairs. By supporting the neck, chest and head with the use of props the body is able to relax and the lymph can move freely.

yoga poses for a healthy immune system

1)    Setubandha Sarvangasana (Bridge Pose)
2)    Supta Baddhakonasana (Reclining Bound Angle Posture [Cobbler’s Pose])
3)    Supta Virasana (Reclining Hero Pose)
4)    Setubandha Sarvangasana (Bridge Pose)
5)    Adho Mukha Svanasana (Downward Facing Dog Pose)
6)    Salamba Sirsasana (Headstand)
7)    Viparita Dandasana (Inverted Staff Pose)
8)    Salamba Sarvangasana (Shoulderstand)
9)    Halasana (Plough Pose)
10) Setubandha Sarvangasana (Bridge Pose)
11) Viparita Karani (Inverted Lake Pose [Legs up the Wall with/hips on a bolster])
12) Savasana (Corpse Pose with torso propped up on bolster and head propped up slightly higher)
13) Ujjayi Pranayama (in Corpse Pose)
14)  Viloma 2 Pranayama (2 second pause after each exhale)(in Corpse Pose)
(Iyengar, 286)

Dr. Paul Martin states that, “moderate exercise elicits phagocytic activity in white blood cells” and “decreases biological reactivity to stressors” (Martin, 247-248). He also makes the case that extreme exercise increases stress, which decreases our immune system’s ability to function (Martin, 248-249). For example, intense exercise may create “a drop in two main classes of antibodies (IgA and IgM), a decline in the number and responsiveness of circulating lymphocytes and a drop in natural killer cell activity” (Martin, 249). As yoga practitioners it is important to practice ahimsa on ourselves and remember to gently challenge ourselves without overdoing it.

Pranayama and the Immune System

There are many benefits to the practice of pranayama; beyond calming the mind and soothing the nerves, pranayama benefits the respiratory and digestive systems, which support the immune system.

The practice of Ujjayi Pranayama, according to B.K.S. Iyengar “aerates the lungs, removes phlegm, [and] gives endurance (Iyengar, Light on Yoga, 443).”  Surya Bhedana, a pranayama practice of inhaling through the right nostril and exhaling through the left nostril “increases digestive power, soothes and invigorates the nerves, and cleans the sinuses (Iyengar, Light on Yoga, 445).” Iyengar also teaches that, “Both Bhastrika and Kapalabhati activate and invigorate the liver, spleen, pancreas, and abdominal muscles. Thus the digestion is improved, the sinuses are drained, the eyes feel cool and one has a general sense of exhilaration (Iyengar, Light on Yoga, 450).”

One other pranayama practice that may boost the immune system is called Sitali Pranayama. Sitali is a cooling pranayama in which the mouth forms an O and the tongue curls up on the outer edges. In Sitali, the inhale is through the tongue and mouth and the exhale is through the nose, using Ujjayi technique. This method of pranayama is “beneficial in cases of low fever and biliousness (Iyengar, Light on Yoga 452)” and “activates the liver and spleen (Iyengar, Light on Yoga, 452).”

Calm the Mind and Soothe Your Nerves with Your Breath

By calming the mind and soothing the nerves, a strong practice in pranayama can reduce stress and its associated hormones, thereby allowing the body to utilize its energy optimally. Pranayama’s ability to cleanse the sinuses, drain mucus, and activate the spleen brings balance to the immune system. Therefore, pranayama boosts the immune system’s ability to recognize and remove foreign microbes and damaged or infected cells.

Yoga Boosts Your Immune System

Yogis have been applying yogic principles and practices to live healthy, fulfilling lives for centuries. Modern medicine is just now realizing the benefits of a full yogic practice, one that includes asana, pranayama, meditation and proper diet. One small study conducted by the University of Oslo found that a practice in yoga, pranayama, and meditation (Sudarshan Kriya and Related Practices) had a “rapid and significantly greater effect on gene expression in PBMCs compared with the control regimen” (Qu S., 2013) of walking followed by listening to relaxing music. PBMCs are peripheral blood mononuclear cells like lymphocytes, macrophages and monocytes. These immune cells function as the body’s main line of defense against invading organisms.

With each scientific study being conducted on the practice of yoga scientists are finding multiple health benefits. Western medical practitioners are realizing the benefits of yoga as a method to reduce stress, boost the immune system, and heal the human body.

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