Happy Summer Solstice! Today marks the Summer Solstice, the astronomical start to the summer season and the longest day of the year. Here are 7 ways that I celebrate the sun!

1. Watch the sunrise and sunset

Practice gratitude for the sun by watching it rise and set. Write down what you are grateful for or simply be present in the moment. Did you know you can watch a livestream of the sunset and ​sunrise at Stonehenge​? The stream starts TODAY (Thursday) at 2pm CT for the sunset and 10pm CT for sunrise!

2. Salute the Sun

Take some time to practice yoga (i.e. sun salutations) or any movement that brings you joy to celebrate the sun. Bonus points if you can do it outside! If you are short on time, ​try this simple sun salutation variation​ that you can practice using a chair or right at your desk.

3. Get outside

Take a walk, breathe in the fresh air, feel the sun on your face, and walk barefoot in the grass. Connect with nature at a deeper level with ​forest bathing.​

4. Buy Yourself Flowers

Gather items that symbolize the sun, such as sunflowers, crystals, and candles. Set up a space to journal, reflect on the season, set intentions, and practice gratitude.

5. Set intentions

Summer Solstice is a time of energy and growth, so it’s a great time to charge up your intentions for the season. What are the things that you want to bring into your life? What can you let go of that is no longer serving you? Take time to write down your goals, affirmations, and intentions.

6. Host a bonfire

Gather your friends around the fire and watch the sunset. Write out your intentions and things you wish to nourish, grow, and bring into your life. Place the paper into the fire to release your intentions out into the world.

7. Create a Summer Playlist

Put together a playlist of your favorite songs that remind you of the energy and vibe of summertime and share it with friends. Check out my summer playlist on ​Spotify​ or ​Apple Music​!

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In our fast-paced world where the hustle and bustle of daily life can often become overwhelming, an interest grows in reconnecting with nature for the benefit of our health and wellbeing. One practice gaining in popularity is forest bathing, a therapeutic and immersive experience allowing individuals to benefit from the transformative effects of spending time in nature.

What is forest bathing?

Forest bathing is not a hike, naturalist walk, or strenuous exercise but rather a slow and mindful wander. The practice focuses on being present in the moment, engaging the senses, and fostering a deeper connection with nature.

Forest bathing first originated in Japan, where it is known as “shinrin-yoku.” During the 1980’s, Japan experienced a technology boom and rapid urbanization which heavily impacted stress levels and the mental health of individuals. A corresponding spike in cancer and autoimmune disease prompted the Japanese government to explore solutions to address these public health concerns. As a result, they launched several research projects including studying the positive effects of spending time in nature.

Researchers further discovered the benefits of a chemical compound released by trees called phytoncides. Trees use these chemicals to protect themselves from bacteria and disease. When exposed to phytoncides, humans get a boost to the immune system by increasing the number of white blood cells called natural killer or NK cells. Natural killer cells help prevent virus-infected cells and cancer cells from spreading in the body. When we walk through the forest, we bathe in an environment rich in these beneficial chemicals released by trees and plants, thus the term “forest bathing.”

What are the benefits of forest bathing?

We innately know spending time in nature is good for us, and science validated this many times over. Research found the benefits of forest bathing include:

• Reduced stress

• Improved immune system function

• Decrease in depression and anxiety

• Improved mood and creativity

• Better sleep quality

How do I practice forest bathing?

Naturally as a certified forest therapy guide, I highly recommend a guided forest bathing walk to thoroughly experience this practice. However, forest bathing can also be self guided and practiced on your own. Here are a few helpful tips to get the most benefit from your forest bathing experience: 

• Unplug

To fully immerse into this experience, it’s important to disconnect from technology, turn off your phone, and leave all distractions behind.

• Slow Down

Walk slowly and deliberately and allow your body to guide you where to go. The goal is not to cover a great distance or reach a destination, but to be intentional and present in the moment.

• Savor the Senses

Completely take in the surroundings through your senses. Notice the shapes and colors around you, listen to the sounds of birds singing, explore the textures of tree bark and leaves, inhale the natural aroma of the forest, and taste the fresh air.

To find a certified forest therapy guide near you, visit the Association of Nature and Forest Therapy at natureandforesttherapy.earth or Forest Bathing Finder at forestbathingfinder.com.

This article was originally published in the Spring/Summer issue of Midwest Yoga + Life magazine.

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Want to experience a guided forest bathing walk?

Check out the workshop + events page for upcoming walks and sign up to be notified when walks are added to the schedule!

In my six years as a yoga instructor, my absolute favorite class to teach is chair yoga. I am so thrilled to see chair yoga growing in popularity as a practice where the benefits of yoga can be accessible to everyone regardless of age, size, or ability.

What is chair yoga?

Chair yoga is yoga practiced while seated in a chair or using a chair for support. Most yoga poses can be adapted using a chair and provide great benefits such as increased flexibility and mobility, improved balance and strength, and decreased stress and anxiety.

Who is chair yoga for?

Everyone can benefit from chair yoga! However, certain groups of people may find it more accessible than a traditional mat-based practice.

• Individuals with chronic conditions and limited mobility: Practicing seated yoga poses or using a chair for support can make a yoga practice more accessible for those who experience difficulty getting up and down off of the floor, or struggle with balance and stability while standing.

• People with injuries: Chair yoga offers the opportunity for those who want to start or continue a yoga practice by adapting yoga poses around their specific injury.

• Office workers: Sitting at a desk all day can create tension in the neck, shoulders, and back. Taking a short yoga break right at your desk can not only help alleviate pain and tension, but also reduce anxiety and work-related stress.

As a reminder, be sure to check with a healthcare professional before starting a movement practice when dealing with chronic conditions or injuries.

What do I need for Chair Yoga?

A sturdy chair without wheels or arms placed on a non-slippery surface is recommended for chair yoga. If the chair is on a hardwood floor, for example, you may want to place the chair on a yoga mat so it does not slide around on you. If your feet don’t quite touch the floor, place a blanket, blocks, or a bolster underneath your feet for support.

You don’t need a lot of room or a dedicated space to practice chair yoga. In fact, you can practice anywhere you can sit: at your desk, waiting in the airport, or on a park bench. With endless options, don’t be afraid to get creative with your practice!

This article was originally published in the Spring/Summer 2023 issue of Midwest Yoga + Life Magazine.

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Check out my short chair yoga practices on my YouTube channel!

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