Hello!

Welcome to the Lotus & Bloom monthly wellness newsletter! I am excited to share all things wellness. What exactly is wellness? Wellness is unique for each individual. The way to move toward wellness is to explore different wellness practices to find what works for you. The first step is being open to trying new things and seeing what you enjoy. Wellness doesn't have to be pricey trips to the spa, but rather simple everyday activities we can incorporate into our life.

Wellness encompasses different domains, each domain plays a role in achieving balance.

Wellness is dynamic and personal, it includes the mind, body and spirit. According to the World Health Organization wellness is "a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity."

Each month we will explore different aspects of wellness. For our first month of February which includes Valentine's Day we think of love, not just romantic love but love for ourselves, our pets, our friends and family. To love another we must love ourselves first and that is often the hardest thing to do. Many of us treat others with kindness but are very hard on ourselves. Ask yourself what would you tell a friend who is feeling angry, upset or down? Could you treat yourself with the same kindness and compassion that you would for a friend? For some great resources on Self-Compassion check out Dr. Kristin Neff's website self-compassion.org.

• Below is a Loving Kindness (Metta) meditation you can practice (this is a shortened version). Start with yourself first and if this is difficult, it is ok, be gentle and patient with yourself. Let the words resonate in your heart center and then send loving-kindness out to someone else or to all beings.

Mindfulness- Mindful Breathing:

Your breath is always available as an anchor to the present moment. Sit in a comfortable position. Simply focus your attention upon your breath. Don't control it, just breathe naturally, feeling the breath in your nose, your belly or wherever it is most prominent. Experience the sensation of your breath moving through your body as you inhale and exhale.

Healthy Recipe of the Month- You can find free recipes and information on healthy eating at www.myplate.gov

Fruity Homemade Oatmeal

Makes: 2 servings

Start your day off right with a warm bowl of apple cinnamon oatmeal, a dish that is perfect for a chilly morning at home.

Ingredients

• 3/4 cup old-fashioned rolled oats or gluten free oats
• 2 tablespoons raisins or currants
• 1 apple (cored and chopped)
• 1 teaspoon cinnamon
• 1 1/2 cups water

Directions

1. Wash hands with soap and water.
2. Use a vegetable peeler to remove the skin from the apple.
3. Cut the core out of the apple. Chop the apple into small pieces.
4. Put the water in the saucepan.
5. Bring the water to a boil on medium heat.
6. Stir in oatmeal, raisins, chopped apple, and cinnamon.
7. Turn heat to low.
8. Cook 5 minutes, stirring often.

Notes

To get more fiber, leave the skin on the apple.

Source:

Pennsylvania Nutrition Education Network

Last but not least!! Yoga is a mind, body & spirit practice which is often considered a cornerstone of holistic wellness promoting physical strength, flexibility, balance, mental clarity and stress relief. I would love for you to join me on Sundays at Mind Movement Therapy for Gentle Yoga Flow to benefit your mind, body & spirit. No experience is necessary, just enjoy the feel good movements and atmosphere!

www.katbragagnola.offeringtree.com

I hope you enjoyed this newsletter, there will be much more to come in the future. I want you and anyone else you know who may benefit from any of my offerings to be part of a wellness community where you feel supported on your wellness journey. There is plenty of stress and uncertainty in the world, so we need each other and practices that can support us. This in turn brings about healthier, happier and more vibrant communities. I appreciate being able to share these practices so we can learn from one another!

Quote of the month~

"Your body holds deep wisdom. Trust in it. Learn from it. Nourish it. Watch your life transform and be healthy." -Belle Bleue

Peace & Love,

Kat