Hi, [%first_name | there%]! How are you doing? What are you noticing today?

If you missed last night's meeting, it is now available on our group page, so please have a listen when you can. In addition to helping you orient to what's to come, we explored some potent reminders about the power of cleansing and continuums.

I also talked about the additional recipes mentioned last night for anyone in need of a little kitchari break. You'll find the “additional recipes” packet on our cleanse webpage. Feel free to have any of these alternative recipes in place of any kitchari meals. They are also wonderful to include as we transition out of the cleanse as well.

Here is a re-cap of potential remedies to consider if you notice signs of constipation:

• Hydration, especially warm liquids first thing in morning (after snehana/saltwater, if you are doing them)
• More soupy kitchari (add more water when cooking, and when reheating)
• Lighter grains in kitchari (e.g., quinoa) 
• Spiced stewed apples
• Soaked prunes (consume prunes and soaking water) or prune juice
• Magnesium: take an extra dose in the mornings
• Chia seed water (see the additional recipe pack) or adding a tablespoon of whole flax seeds in any teas you drink (let them soak and consume after you have finished your tea)

Today's Cleanse Challenges:

1) Signs of Spring: For today, I invite you to look at what is happening in nature where you are and take a photo or two showing signs that Spring is underway (maybe?). Share your photos in our Day 4 thread on the forum so we can all enjoy a glimpse!

2) Cleanse Your Virtual Workspaces: One of the realms where so many of us experience excess accumulation these days is on the various devices that we depend upon. You might consider taking a moment today to clean up your email inbox, organize your desktop, unsubscribe from mailing lists you no longer want to be on, close a few browser tabs, delete unused apps and old photos from your phone, or purge anything else that feels in excess.

Have a wonderful day ahead!

P.S. For those doing the salt water flush tomorrow, here are the tips for that process:

• Be sure to drink the saltwater on an empty stomach. If you're doing snehana, have your ghee/oil about 30 mins after the saltwater. Then have your juice/oatmeal 30 mins after that, or once your appetite has come online.
• Remember to use only non-iodized salt as listed on the recipe. Sea salt works great, as does pink salt or any other mineral-rich form of salt.
• You'll generally experience a bowel movement (or several!) within an hour or so of drinking. They can continue over the course of an hour or two, so just be prepared and avoid scheduling phone meetings, etc.
• Be sure to drink plenty of water throughout the day following the flush. Drinking a cup or two of warm water with lemon after consuming the salt water can help it to do its thing. Drink some ginger tea if you feel nauseous.
• It's normal to feel a little heaviness/bloating after consuming the salt water. Doing some abdominal massage (in a clockwise direction, down on the left side, up on the right) can aid with this.