The One-Minute Hand-to-Heart Pause

Happy New Year! January can arrive with a lot of resolutions, reinventions, and the quiet pressure to become a “new” version of ourselves overnight. But in yoga, we return again and again to a much softer truth: every breath is a beginning. We don’t need to overhaul our lives to feel grounded. Sometimes, one minute of presence is enough.

This month, I’m inviting you to practice a simple ritual that you can do anywhere, anytime. It takes just a few moments, but it is incredibly grounding and a beautiful way to reconnect with yourself.

This practice helps settle the nervous system, release physical and mental tension, and remind you that you’re already here, already whole, already doing enough.

Here’s how to try it:

1. Find a comfortable seat or stand where you are.

2. Place your hand on your heart, or one on your heart and the other on your belly.

3. Let your shoulders soften.

4. Take three slow, steady breaths.

5. Feel the warmth of your own hands and the tranquility of your own being.

If you’d like, choose a simple intention to whisper silently:

• I’m here.

• Softening.

• This moment is enough.

That’s it. A pause. A breath. A return.

Why it matters

When we place a hand on the heart, we send a signal of safety to the body. When we slow the breath, the mind follows. These tiny moments of presence add up, not because they change who we are, but because they help us remember.

This January, instead of reinventing yourself, you might practice returning to yourself.

A gentle invitation

Try this pause once a day, or whenever you feel scattered, tired, or pulled in too many directions. Let it be a small ritual of kindness, a way of beginning again, breath by breath. Each breath is a reminder that we can start again in that moment.

If you feel inspired, I’d love to hear what intention you choose for the month when you’re next in the studio or visiting our online community.

If you enjoy this Hand‑to‑Heart Pause, stay tuned. I’m putting together a short audio with a finger‑tapping breathing/meditation technique. I’ll share it here in the next few weeks as another simple way to ground and reset.

Holiday Chai & Mindful Moments

Welcome to our cozy corner of warmth and mindfulness. This blog is your invitation to slow down, savor the little moments, and find calm, both now, amidst the holiday bustle, and in the days ahead. In future blog posts, we’ll be sharing nourishing tidbits, poetry, heartfelt recipes, and gentle wellness practices to support your health and well-being in every season. Whether you’re brewing chai, moving mindfully, or reflecting quietly, we’re glad you’re here to share in this ongoing journey of presence and peace.

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The holiday season can be joyful, but it can also feel overwhelming. Between gatherings, planning, and the natural busyness of this time of year, it’s easy to forget to pause. One of the simplest ways to reconnect with yourself is through small rituals of care, like brewing and enjoying a warm cup of chai. Here’s a chai tea recipe that’s perfect for sipping this time of the year.

Our Favorite Chai Tea Recipe

Tea Spice Blend

• 2 tablespoons ground ginger

• 1 tablespoon black pepper

• 1/2 tablespoon cinnamon

• 3/4 teaspoon ground cloves
  (This makes more than you’ll need—perfect for future cups!)

For Two Cups of Tea

• 1 cup water

• 2 teaspoons good-quality breakfast tea

• 1/2 teaspoon freshly grated ginger root

• 2 teaspoons sweetener of choice (optional)

• 1 cup milk (dairy or nondairy)

• 1/2 teaspoon tea spice blend (recipe above)

• Dash of freshly ground green cardamom (to taste)

Instructions

1. Bring water, loose tea, and grated ginger to a boil.

2. Add sweetener and milk, then bring back to a boil (watch carefully to prevent overflow).

3. Remove from heat briefly, then return to a boil. Repeat this cycle three times.

4. Remove from heat and let steep for 3–5 minutes.

5. Strain and serve.

Variations

• Add a few strands of saffron for a nurturing, energizing touch.

• Increase ground ginger for extra warmth and spice.

• If using honey, stir it in just before serving.