Past Events

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Join me, Heather Small, along with Jill Vroman of Jill Vroman Fitness, for “Find Your Way to Restorative Sleep,” an introductory course on sleep that will show you:

• How to improve your ability to fall sleep and get better quality sleep.
• Why and how your thoughts impair sleep more than you’d  imagine.
• What hours are best for restorative sleep to rebuild your immune system.
• What simple routines can calm the nervous system to enable you to  surrender to deeper sleep.
• When to eat your dinner, what you should eat and how it  affects sleep.
• What herbs, foods and beverages can help you  improve your sleep.

You will leave the course with a wellness tool kit for navigating life’s ups and downs with confidence!

Course Details:

Four sessions over four weeks, a one-hour session each week. Sessions are from 12:00- 1:00 EST on Friday, March 19, March 26, April 2, and April 9.

Course Outline:
(Sessions will be recorded and provided to course registrants.)

Week 1: Overview of course – What are your biggest issues with sleep?

• The emotional component of sleep
• Let’s start to build your wellness tool box
• Wrap up: Start a journal. Start or end your day with the practice of journaling as it gives you space to look at and review what is working/what is not working.

Week 2: Herbs / foods to add into your day / end your day to support better sleep.

• When you eat your dinner, what you eat & how it affects sleep.
• Recipes, how-tos and timing for using these herbs/foods      
  • Marshmallow & honey tea with a pinch of cardamom relaxes the system / eases you into sleep
  • Saffron or golden milk relaxes and nourishes

Week 3:  A look at sleep thoughts & what happens in your brain and how your body & hormones respond. We’ll continue building our wellness toolbox.

• Meditation, coaching and trouble-shooting.

Week 4: Sleep coaching and looking at your next steps.

• Review tools and herbs and build on what is working/what is not working.
• What are you journaling? What are you noticing? When do you not sleep well?
• Coaching and trouble-shooting

This 11 week course will walk you through an understanding of the elements of Earth and Water. In Ayurveda we look to these elements to balance the mind and body through the seasons.

As we enter these cold winter months we leave Vata season, elements of Air and Ether and enter into Kapha season, Earth and Water.

We will learn tools to create balance through this season, find the ease in Ayurveda and how relevant it is in our life today.

Over the 11 weeks:

• Week 1: How does our life look when we are in tune with nature. 
• Week 2: How the Earth element shows up in our self, environment. 
• Week 3: How the Water element shows up in our self, environment. 
• Week 4: How these elements show up in us, how it looks different in each of us and we can create balance
• Week 5: How do we pull these elements together, how do we create a practice.
• Week 6: Looking at foods, spices and diet for seasonal elements.
• Week 7: Movement, bringing the elements into the physical, Tai Chi, yoga
• Week 8: Self care, adding in self massage, oils to help with dry skin, staying grounded and more
• Week 9: Sleep Rituals: Our sleep can be effected during change of season, lets explore ways to calm and warm the body during this time.
• Week 10: Lets pull it all together, Each one of us have the elements present in our body, knowing what elements are more prevalent and which ones we need to increase help us to create our person routines and rituals
• Week 11: We will go over tips to help keep this in practice, and dive into what we need at an individual.

Once you register for this class you will be given information to join our Facebook page. This is to support you along your journey of Self Discovery.