Welcome and Cleanse Overview
We are so glad you are here and investing in your health! This page is designed to support you and your cleanse. Resources, recordings, and handouts are all posted below to help guide you on this journey. To get started, please read through the Welcome Packet. All the meetings during this cleanse will be using an online format. Please be sure to mark your calendars for these live meet ups. We have listed all the times below. Each week we will upload information specific to the week ahead and it’s focus. This will include menu suggestions as well as mind, body, and habit practices to help guide you deeper into health and well being. At the bottom of this resource page we have included a list of archived resources available for further study or exploration.
Live Calls
All calls will take place via Zoom.com. You have the option of viewing through zoom on video or audio, or calling in via your iPhone or landline. Please install Zoom on your computer or iPhone ahead of time. The call in directions are below. If you are joining the calls on Zoom then you will have the ability to chat message questions during the call. If you are not able to make the Live calls, the weekly recording will be here on this page under the corresponding week’s materials. If you have questions you want addressed during the weekly call please post them to the Facebook forum.
- Join from PC, Mac, Linux, iOS or Android: https://zoom.us/j/3080394758?pwd=-En3H3LjTYo
– Password: spring - Or iPhone one-tap:
– US: +16699006833,,3080394758# or +19294362866,,3080394758# - Or Telephone:
– Dial(for higher quality, dial a number based on your current location):
– US: +1 669 900 6833 or +1 929 436 2866
– Meeting ID: 308 039 4758
– International numbers available: https://zoom.us/u/q68uF5yQ
LIVE CALL SCHEDULE
- Tuesday, April 23rd, 12:30-1:30pm EST
- Friday, April 26th, 7-8pm EST Q + A with mentors Pamela + Richard
- Monday, April 29th, 1:30-2:30pm EST Live Call with Guest Speaker Richard Maurer
- Tuesday, April 30th, 12:30-1:30pm EST
- Wednesday May 1st 12:30-1:30 Guest Speaker Kate O’Donnell Q + A www.kateodonnell.yoga
- Tuesday, May 7th, 12:30-1:30pm EST
- Tuesday, May 14th, 12:30-1:30pm EST
Join The Forum
We are all sharing this journey together and see the value of each and everyone of you and your role in the creation of this tribe. We all have something to share, we all will experience our own unique journey, and we all seek connection. Please chime in, lean in, ask questions, offer guidance, and show up in the best way you can. Please join our Facebook Online Forum and join in the conversation that will start to develop over the next few weeks.
https://www.facebook.com/groups/1961143524195611/
Suggested Supplements + Supplies
Here is a list of products that we will be referencing over the course of the 3 weeks. They are all optional, nothing is required. That said, we have found these tools to be helpful with the cleansing and detox process.
Oils + Salts… for self massage, hydrating your body, as well as stimulating your senses.
- Check out Kaibay Oils at Lila! We carry Winter and Summer Blends. In the Spring you can mix and match both blends.
- Banyan Botanicals They make lovely body oils. Sesame is a thicker oil and usually suggested to be used for dryer skin or colder months. Coconut oil is lighter and better in warmer climates and summer seasons.
- Sarada Oils They also make lovely blends, based on Ayurvedic constitutions
- Nasya Oil This is a nasal oil, intended to be used in your nose and ears to help hydrate and create flow in your sinuses.
- Essential Oils. We encourage you to go to a health foods store and test the smells. What are you drawn towards? Select those scents.
- Epsom Salt for baths.
- Sea Salt if you choose to salt water flush during the deeper detox. This salt or any other high quality sea salt.
Appliances, Tools, etc:
- Tongue Scraper – available at Lila East End Yoga or Copper Tongue Scraper. There are many benefits to scraping your tongue. Take a min and watch the video on this site for more info.
- Big thermos for hot water. We encourage you to sip hot water every 20 min, it is helpful to have a thermos to help keep the water warm.
Food:
- For all the weeks, fill your cart with healthy, whole foods. Try to buy all your food without any packaging. Notice what fruits and vegetables you are drawn to and select those. Keep asking, how do I want to nurture myself today and the days ahead. If you’re budget allows, buy everything organic. Be sure that the Dirty Dozen is all organic. Dirty Dozen
- Whole seeds of Cumin, Coriander, and Fennel. An equal part mix of these three put in tea steeper makes for a digestive tea that can be sipped with hot water throughout the cleanse. You can buy these in bulk at the co-op or other natural food store.
- Fresh Ginger. For adding to your water and helping to stoke your digestive fire.
- Decaf Earl Grey Tea. In week 2 of the cleanse we will be introducing a morning beverage that includes using Earl Grey Bergamot tea. If you are wanting to cut back on caffeine, select decaf.
- Tea Seed Oil This will be discussed and suggested to be used in Week 2 as an alternative to other cooking oils and as an aid in the detox process.
- MCT Oil or Brain Octane. This will be discussed and suggested to be used in Week 2 as a aid to keep our bodies in fast burning state to help with cellular sweep.
- Calm Magnesium or OmniBlue Electrolytes Alterations. We suggest using magnesium to both calm the nerves but to also help with peristalsis and daily bowel movements.
- Downward Flow This can be taken at night to help move things through and enhance your am routine. All herbs.
- Liquid Stevia. This will be suggested to use during week 2 and 3 of the cleanse in replacement of sugar or other sweeteners.
- Dandyblend as a coffee alternative. Also available at Lois’ market in Portland.
These are all optional suggestions to aid in the cleansing process.
Ease In
This week is all about slowing down enough to feel, observe, and listen. We live in an over stimulated era; schedules are full, eyes, ears, and brains are overstimulated with screens, artificial lights, noise. Information is so abundant it can sometimes leave us more confused and unsure of where we actually stand on basic human functions of what we should eat, how we should sleep, and what physical outlets our bodies need and crave. What would it be like to step off the fast track and lean into self love and care for your body, mind, and soul? The western culture often couples cleansing with deprivation and stripping away. We want to guide you into a process of slowing down enough that you can really listen to your own inner voice of what it is you really need to take care of your intelligent being. From a place of knowing yourself, can you observe the patterns you currently have? Are they truly serving what you want for your life right now?
This week and the weeks ahead are about creating ease for your digestion AND your life. How can you simplify your life so that you can more clearly see what is happening inside you and around you? This week we will guide you to clean up both your external surroundings and simplify your internal digestion as a way to guide you deeper into your own intuition. As we start to simplify, guide yourself into creating space to be with yourself… in a bath, journaling, self massage, sitting in silence while you eat, allowing space to get good and deep rest. Allow yourself permission to say no to overscheduling your calendar, simplify it, and instead, prioritize time to be in your own good company.
Live Call #1 Recording:
Live Call #2 Recording:
Tools for the week:
Simplify Your Schedule
Clear your calendar and make more space for rest and self care. This is a limited time and there are many more weeks in the year to fill up on fun adventures, going out, and keeping yourself busy and entertained. Schedule less and lean into more time with yourself.
Daily Rhythms for Optimal Health + Wellness During the Cleanse
Blank Menu Planner
Physical Space
Begin to clear up your physical spaces. Simplify your surroundings. Start in your kitchen. Clean out your cupboards, pantry, fridge, spice rack. Architect your choices. What do you want to leave in your fridge and cupboards. Only have the food, appliances, and items around you that you will use to help nurture yourself over the coming weeks. This will kick start momentum to keep clearing around your home and self.
Cate Stillman interview with Feng Shui + Yoga expert, Tenaya Kolar, about how to purge your home, and the concept of cleaning up your physical space when you clean your body https://yogahealer.com/purge-your-home/
Guidelines For Healthy Eating with Jamie
For other menu ideas, check out the recipes from the Fall Cleanse in the Resource section of this page.
Physical Body
Begin to invite in more intention in the way you move through your day, in your body. Below are some suggestions to both start your day, move in your day, and end your day to help bring more awareness, love, and fluidity into your physical body. We realize there is a lot here, these ideas are meant to inspire and not overwhelm. Start by just committing to trying one or two new ways of being embodied.
Diving In Yoga Practice with Genell
- Breath Body Practices: Move your body. Jump, dance, go for a walk outside, run. Get your body in movement that feels good and allow for more circulation in your systems.
To help you inspire to move… jumping off points to get you into your body and circulating your breath.
Why is it important to stimulate your Lymphatic System?
- Breathing exercises for various parts of your day from Sarah Tacy Tangredi at Leverage
Morning Breath – Kapha Balance Sports Hold Friction with Sarah
Morning Breath – Kundalini with Sarah
Morning Breath – Stomach Pumping with Sarah
Midday with Sarah
Night Practice with Sarah
- Cold showers – start experimenting with turning your hot shower to cold as you end your shower. Working up to 1 min of cold shower.
- Start to notice your own tongue. Stick it out in the morning, what do you see? Tongue scraping video
- Oil – sinuses and body. Abhyanga video
- Take a bath. Epsom salt and essential oils added for sensory love.
- Schedule some bodywork for the weeks ahead
- Pooping tip sheet
Emotional Body
When we start to slow things down and allow ourselves to feel, listen, and hear, we may find our bodies (emotional, physical, mental, spiritual) all have something to share and say. This process may unravel and move us closer to feeling and being accepting to what is. We have found that journaling, writing poetry, or some form of reflection on paper can be really helpful to move emotions and ideas through. Also… breathe. Take some time to sit and breathe and be. Check out some of the audios on breathing for additional guidance.
Habit Evolution: Part 1 with Liz
Habit Evolution: Part 2 with Liz
Habit Evolution: Part 3 with Liz
Suggested Journaling Prompts-
AM… Gratitude is scientifically proven to change your brain. Intentions create a container to hold you true to your Why and your What for doing this cleanse. Consider starting your days during the next three weeks with a gratitude and intention setting practice. When you wake up, before you look to your phone or move to your to-dos, take a min or more and reflect on what it is you are grateful for on this waking day. What is it you intend to hold for yourself and others on this day?
PM… Reflections on the day. This could be as simple as thinking about your day and jotting a few notes. Or, free form flow on you and your knowing. Or, allow the words of John O’Donohue to inspire your reflecting. Either way, take some time before closing the day to honor the day and yourself.
At the End of the Day: A Mirror of Questions
By John O’Donohue
What dreams did I create last night?
Where did my eyes linger today?
Where was I blind?
Where was I hurt without anyone noticing?
What did I learn today?
What did I read?
What new thoughts visited me?
What differences did I notice in those closest to me?
Whom did I neglect?
Where did I neglect myself?
What did I begin today that might endure?
How were my conversations?
What did I do today for the poor and the excluded?
Did I remember the dead today?
Where could I have exposed myself to the risk of something different?
Where did I allow myself to receive love?
With whom today did I feel most myself?
What reached me today? How deep did it imprint?
Who saw me today?
What visitations had I from the past and from the future?
What did I avoid today?
From the evidence – why was I given this day?
- Take time to pause, sit, and be with yourself. Feel and welcome with is arising. This may be just closing your eyes for ten breaths and feeling the breath move in you. Or, perhaps you sit for a guided meditation. If you are new to meditation, we recommend downloading these two apps.
- Headspace
- Headspace offers a free 10 day guided meditation practice. Each session is 10 minutes. A great way to start. You can download this right to your phone.
- Insight Timer
- Insight timer has both the functions of just timing your sits, as well as a library of guided meditations to choose from. You can download this to your phone.
- Headspace
- Podcast with Rich Roll and Susan David on Emotional Agility.
Mind Body
Take time in the coming weeks to notice your mind and your thoughts. Invite yourself to sit and witness all that is taking place. Become curious, interested, and in wonder of the space you hold.
Meditation with Genell
Cellular Sweep
Welcome to week two! Congratulations on making it this far! While “cleaning” up our diet and “easing in” during week one may have looked very different for each of us, hopefully we all have cleared out at least one layer of toxin dust from our body-mind-spirits. This week we go into clean-up mode on a deeper level. Physically, we will aim to sweep out and recycle waste products and sluggishly functioning organelles on a cellular level through a process called autophagy. You may feel more fatigue during this break down time, so we ask you to listen to that and SLOW DOWN. Emotionally, you may become aware of some heavy or difficult feelings that arise during this deeper dive. If this occurs for you, just know this journey is shared among others and the group is here to support you. Take extra time for journaling, meditation, resting and enjoying music, bathing in tubs or outside on the grass. You may also notice a sharpness to your sensory perceptions and feel that the stimulation from your usual environment is too much. Perhaps a spaciousness and clarity of mind begins to open up.
Week 2 Live Call:
Week 2 – Special Guest Call:
Week 2 – Kate O’Donnald
Tools for the week:
Create Community + Connection
If you have not yet set up an accountability partner, post on the Facebook group page to find a partner. Set yourself up well for this journey. Lean into one another to support the cleansing process.
Simplify Your Schedule
Pull out your calendar. Schedule time for you. Begin to really open up space to be with yourself or in good deep connection. Walks in nature. Time on the massage table. Time for a soak in your tub. Allow time for sleep and rest, including naps. Say no to extra social engagements. Saying no is your way of saying yes to something else. Say yes to time for reflection, time to organize your closet, or time to sit on your cushion. This is a short pause. A reset. Your social calendar will fill again. Take this time for you to reset, rest and nourish. You’ll feel more vibrant, balanced and steady once summer rolls around.
Physical Space
Consider creating sacred spaces to be, rest, and eat. If you have a meditation practice, or an interest in one, set up an area that will represent the energy you want to hold. Flowers, candles, a quote, pieces of nature. Let the space, or alter, represent an inner desire. Likewise, when you sit to eat down, notice your surroundings. We are as much what we eat as how we eat. Is the counter clear? What would it be like to light a candle and just take a breath before I take a bite? Let intention start to infuse all the space around you. For inspiration, listen to Guidelines for Healthy Eating.
Guidelines For Healthy Eating with Jamie
Physical Body
- Be gentle on your body this week. If you exercise on a regular basis, consider more fluid and gentle movements all week long. If you are runner, consider walking. If you practice Yang style yoga, consider a Yin or Restorative class this week.
- Since this week may be the most challenging week mentally as we are asking you to experiment with intermittent fasting, we encourage you to be really easy and gentle with yourself all week. If you have not started self massage,this is a really loving tool to bring in and feel really supported. Watch the Abhyanga video.
- Watch this 20 Minute Detox Twist Practice with Genell
- There are many studies linking reduced inflammation and more easeful functioning of our auto-immune system with cold therapy. Start to notice for yourself. At the end of your hot shower, turn the dial down to cold and breath. Notice your senses, allow yourself to soften. Feel. Start with 10 seconds, working up towards a minute or longer.
- Continue Tongue scraping
- Take a bath. Epsom salt and essential oils added for sensory love.
- Continue to schedule and receive bodywork. If your budget doesn’t allow for bodywork, take a 20 minute epsom salt bath and do self massage. Get out of your head. Get into your body.
- Check in regarding your A.M. poop routine. Are you pooping? Here is a great tip sheet.
Emotional Body
When we start to slow things down and allow ourselves to feel, listen, and hear, we may find our bodies (emotional, physical, mental, spiritual) all have something to share and say. This process may unravel and move us closer to feeling and being accepting to what is. We have found that journaling, writing poetry, drawing, or some form of reflection on paper can be really helpful to move emotions and ideas through. Also… breathe. Take some time to sit and breathe and be. Check out some of the audios on breathing in Week 1 for additional guidance.
Renewal + Growth + Integration
This week we will focus on renewal and growth. Perhaps you’ve spent the past two weeks pulling the inner weeds, cleaning the debris and tilling the soil of your gut and organs, creating a vital foundation for your body and getting it ready to receive. Or, maybe the last two weeks you have cleaned up your busy schedule and created more space to breath, move, and be with more ease. Maybe the boxes were filled and sent to goodwill, or literally maybe you tilled the soil around your home and planted directly into the earth with intention. Whatever has played out over the last two weeks for you, this final week of our time together is for reflection, integration, and growth. Create time this week to allow for integration of what you have noticed over the course of the 2 weeks. If you tried on new habits, how did they settle? What things have you tried this week that really worked? What do you want to continue to pull into your life after this course is over? Having done this deep cleaning work, you are now in a position for growth with intention = evolution.
Week 3 Call
Physical Space
– Are there any spaces you want to rearrange to suit a new energy you are feeling? A fresh look, a new style?
– Thinking of all our spaces this week, take time to check in with how you dress yourself. Is it meeting your new self? Tune into our Guest Speaker this week, Carrie Montgomery, we discusses our choices with our style; how we adorn ourselves impacts the way we feel, live, and connect with ourselves and others.
Physical Body
What does your body need this week? Take the time this week to let your body lead… perhaps that’s dancing in the living room alone or doing yoga without any container of formal postures, but just letting your body lead and guide you to what it needs. Here is an example of a free yoga/dance movement video. Or maybe that means going on a walk or jog in the woods with no plan or direction and just letting yourself be directed by your body’s instinct. Listen in, move through the resources outlined on this site, and make space for you.
Here is a link to music that leads you through 5 rhythms that embody the integration of movement/emotion. So you just let your body follow the flow and free dance!
Mind Body
Take 5 mins out of your day and do this exercise to reflect and expand your reality of what is your truth. Limited Belief/Higher Truth. Write “Limited Belief” on the left top of the paper and underline. On the top right side, write “Higher Truth” and underline. Draw a line down the center of the page dividing the two headings. Take time and reflect and jot down what comes up on both sides. What are the limiting beliefs that you hear in your inner voice? What are the higher truths that are trying to emerge?
Emotional Body
When we start to slow things down and allow ourselves to feel, listen, and hear, we may find our bodies (emotional, physical, mental, spiritual) all have something to share and say. This process may unravel and move us closer to feeling and being accepting to what is. We have found that journaling, writing poetry, drawing, or some form of reflection on paper can be really helpful to move emotions and ideas through. Also… breathe. Take some time to sit and breathe and be. Check out some of the audios on breathing in Week 1 for additional guidance.
- Continue Tongue Scraping
- Take a bath. Epsom salt and essential oils added for sensory love.
- Continue to schedule and receive bodywork. If your budget doesn’t allow for bodywork, take a 20 minute epsom salt bath and do self massage. Get out of your head. Get into your body.
- Check in regarding your A.M. poop routine. Are you pooping? Here is a great tip sheet.
Live Call
Archived Resource Library
Second In Person Meet Up Recording
Live Q + A
Last In Person Meet Up Recording
Closing Call and Q + A
Spring Cleanse 2018 Guest Speakers
Guest Speaker Carrie Montgomery
For more information visit Carrie’s website at https://www.carriemontgomery.com/
Guest Speaker John Herter on Cold Therapy
Links for Call
He has some free videos on his website that explain the basic principles of his method (http://www.wimhofmethod.com/)
His protoge, Kasper van der Meulen, has some great videos as well.
Fall Cleanse 2017
Click here to listen to Live Call #1 – Live Call with Guest Speaker Liz Strawbridge – topic of call – Rewilding Riff – Part overview, last ½ hour – part Q + A
Links from the call: 2017 Nobel Prize in Medicine and Dr. John Douillard
Welcome Meditation
Diving In Yoga Practice
Apps:
– Books
Ayurveda:
- Body Thrive, Cate Stillman – Book on integrating Ayurvedic habits into daily practices
- Mind, Body, Sport by John Douillard
- Eat, Taste, Heal by Thomas Yarema, Daniel Rhoda, and Chef Johnny Brannigan. An Ayurvedic Guidebook and Cookbook for Modern Living.
- Balance Your Hormones, Balance Your Life, Dr. Claudia Welch.
Space/Environment:
- The Life Changing Magic of Tidying Up, Marie Kondo – Clearing external space, de-cluttering.
- The Wild Wisdom of Weeds, Katrina Blair
Cookbooks:
- The Everyday Ayurveda Cookbook, Kate O’Donnell
- The Seasonal Detox Diet, Carrie L’esperance
- Oh She Glows, Andrea Liddon
- The Sprouted Kitchen, by Sara Forte
ReWilding:
- Spell of the Sensuous by David Abrams
- Awake in the Wild by Mark Coleman
– Podcasts
- Cate Stillman interviewing John Immel from Joyful Belly. Great dialog on discovering our true hunger. https://yogahealer.com/ayurveda-and-the-holiday-season/
- Cate Stillman interview with Feng Shui + Yoga expert, Tenaya Kolar, about how to purge your home, and the concept of cleaning up your physical space when you clean your body https://yogahealer.com/purge-your-home/
- Rich Roll’s podcast on Zen and the Importance of Tea http://www.richroll.com/podcast/rrp-87-wude-on-zen-the-art-importance-of-living-tea/
– Websites/Blogs
Ayurveda Resources:
– Products
Body:
- Banyan Botanicals
- Check out Kaibay Oils at Lila!
- Sarada Oils
- Nasya Oil
Appliances, Tools, etc:
- Big thermos for hot water
- Vitamix blender
- Mini Trampoline/Rebounder
- Tongue scraper available at Lila or on Amazon
Food:
- The Dirty Dozen Be sure to buy these organic, if you’re budget allows buy everything organic. https://www.ewg.org/foodnews/dirty_dozen_list.php#.WcFsJUKYe20
Staying Connected