Last winter I became so engrossed in finishing the two books I published this spring, that I greatly reduced my daily 4-step connect practice (stretch, focus, communicate, engage).  As a result, I wasn’t exercising/stretching as much, cut back on my meditation and focused breathing, and tended to be more reserved than usual.  I was communicating through my writing, but my overall well-being suffered, and I was more socially reclusive.  Being a “woman of a certain age” set me up for rapid loss of muscle tone. Working on a project that hit all the buttons for challenging my sketchy technical capacity and comfort level with unfamiliar expectations, raised my stress level, which I have always been able to manage with my many years of daily practice of Yoga and Tai Chi. Adding cold, snowy, and icy conditions preventing long dog walks with my lovely Calli, in addition to Vitamin D deprivation, and I was in peril.  

What are the 10 essential daily practices I learned about all this?

1. Set a daily intention to be active and move for at least 30 minutes.  Gentle movements are useful.  You don’t have to train for a marathon.
2. Absorb Vitamin D by being outside for at least 30 minutes, or at minimum drink your morning beverage or check your morning emails facing a sunny window.  If neither of these is possible, research the benefits of a full spectrum light therapy lamp found to have a positive effect on symptoms of Seasonal Affective Disorder (typically low energy, weight gain, carbohydrate cravings, depressed mood, decreased sleep).
3. Stretch your muscles regularly after rising in the morning and after long bouts of sitting.  Always check with your physician before beginning a physical activity regimen.  Stretch your chest muscles by opening your arms wide on an inhale, bringing your shoulder blades closer together on the stretch.  On an inhale raise your chin while keeping your shoulders relaxed down, then drop your chin slowly and relax. These two movements, done slowly and repeated a few times daily, can help offset that slumped posture we assume while texting, watching TV, or reading.  
4. Breathe to relax.  Recent studies have reported that women in later life tend to produce far more of the stress hormone, cortisol, than their male counterparts. Cortisol is a part of the fight-flight response our bodies are prepared to make when our lives and safety are threatened. It’s important to help us react quickly and decisively to avoid disaster; however, the modern problem is that our cortisol production is regularly stimulated by upsetting news online from across the world, arguments or criticism over social media networks, lack of restful sleep, intense traffic, as well as the day-to-day challenges of being a responsible adult.  We can combat the negative effects of “runaway” cortisol production with regular deep breathing techniques that slow our heart rate, provide more oxygen to our organ systems, and interrupt the agitation we experience.  Sit up straight or lie down flat. Take a full breath allowing your stomach to expand; hold the breath for a count of 3-4, then release the breath allowing your stomach to squeeze in a bit and hold for 3-4 counts.  Do this measured, calm breath several times allowing each inhale to prompt your muscles and mind to release and relax. 
5. Experience and express gratitude daily. While relationships or life in general might be disappointing to you now, notice what you are grateful for.  It can be simple, such as a warm place to stay, a bed to sleep in, ability to move or see. It can be more complicated, such as having a special mentor, a good education, or decent employment.
6. Smile; relax your face.  Smile as you think of a funny story or movie.  Smile as you picture a child or pet you have loved.  Walk on the wild side and smile at yourself in a mirror.  Welcome yourself as a familiar companion who has been helpful and goofy at times along the way.
7. Practice self-care daily while adding to the essentials.  Aside from a quick shower, regular handwashing, and brushing your teeth daily, find a soothing skin cream or essential oil to protect against the weather or dry heat inside. Consider brushing your hair firmly to stimulate your scalp or give your hands and feet a self-massage. 
8. Find and use a relevant affirmation. Examples: “No matter what happens, I can handle it.” “I am a capable, loving person.” “I am an exquisite child of the Universe.” “Everything happens for a reason although I might not understand right now.”
9. Reach out to at least one other person daily. Make a call, write a text, drop off a treat, retrieve the trash can of a neighbor, or contribute to a charity. Engage in the world around you.  The world is bigger than you.
10. Choose life: by paying attention to seemingly insignificant things like beauty and kindness; caring for your body by stretching, relaxing, and moving; communicating with the world and yourself through acts of helpfulness and attentiveness; and engaging with life through establishing and maintaining relationships and healthy routines. 

Be well my friends, and thrive this winter season.