Slow Down, Breathe, and Savor the Season
Hello from Layla Flower Wellness,
I’ve recently completed an eight-week Mindfulness-Based Stress Reduction (MBSR) course at UCSF, and it has reminded me how often I rush through life — and how transformative it can be to simply pause, breathe, and notice the moment.
I was referred to this program by one of my wonderful UCSF physicians. As many of you know, I live with autoimmune disease, and the chronic nature of it — the pain, the uncertainty, the “unknowns” — has worn down a part of me over time. Stress had become a daily companion. And even though I eat well, move my body, and do everything I can to care for myself, it still wasn’t enough to ease the emotional weight of it all.
This class offered me something I didn’t know I was missing: a sense of peace, a clearer mind, and the understanding that I can meet my life moment by moment. When I feel scared or overwhelmed, I can return to my breath. I can go to a quieter place in my mind. I can watch my thoughts without judging them and allow them to pass.
The course also helped me become more present — to really see the beauty around me, even on hard days. In Full Catastrophe Living, Jon Kabat-Zinn describes the “catastrophe” of a full life: the beauty, the mess, the tenderness, the difficulty… all of it. I feel that now more deeply than ever, and I’m committed to continuing this practice and sharing pieces of it with you whenever I can.
Interestingly, there are parallels between mindfulness and what I already encourage my clients to do. When I ask you to observe yourselves as if from the outside — with compassion, kindness, curiosity, and without judgment — that is mindfulness. It is being fully awake, fully alive, and accepting things exactly as they are in this moment.
As Thanksgiving approaches, I hope you take a few moments to offer yourself gratitude — for everything you do each day to care for yourself the best you can. To clumsily quote Jon Kabat-Zinn: As long as you have breath in your body, there is far more right with you than wrong with you.
Please be gentle with yourselves. Please be kind.
Mindful Eating Practices to Try This Week
Mindful eating is not a diet or a rigid rule — it’s simply the practice of noticing your food, your body, and your experience with curiosity and presence. Here are a few gentle practices inspired by MBSR:
Begin with one mindful breath – Before your next meal or snack, pause for a single, slow breath. Notice how your body feels and the gratitude for the food before you.
Engage your senses fully – Look at your food before taking a bite. Notice colors, textures, and aromas.
Slow your pace – Put down your fork between bites, chew fully, and notice how flavors evolve.
Check in with your body – Ask: Am I still hungry? Am I becoming satisfied?
Offer yourself compassion – There is no “right” or “wrong” way to practice mindfulness. Every moment of awareness counts.
Special Offer Through January 1st
As a thank-you for being part of this community, I’m offering 20% off any session or package of sessions now through January 1.
Give the Gift of Health — Gift Certificates Available
This season, you can gift personalized nutrition and wellness support to someone you love. Gift certificates are available and can be used toward single sessions or program packages — a thoughtful way to support their health journey.
Gorgeous Fall Roast Vegetables (Adapted from Alana Scott)
Ingredients (Serves ~6)
Vegetables
2 cups carrots, sliced (about 12 oz)
2 cups sweet potato or Japanese pumpkin, cubed (about 12 oz)
1 large red bell pepper, chopped (about 1 cup / 5 oz)
4 medium potatoes, cubed (about 1.5 lbs / 24 oz)
1 ½ cups canned baby beets, drained (about 12 oz)
Ginger–Maple Glaze
3 tablespoons olive oil
1 tablespoon grated fresh ginger
1 tablespoon pure maple syrup
Salt & black pepper to taste
Instructions
Preheat the oven to 400°F (200°C).
Prepare the vegetables: peel and slice the carrots, cube the sweet potato or pumpkin, chop the red bell pepper, cube the potatoes, and drain the canned baby beets.
Spread all vegetables on a large parchment-lined baking tray.
Make the glaze: whisk together olive oil, grated ginger, and maple syrup.
Drizzle the glaze over all the vegetables and toss to coat evenly.
Season with salt and black pepper.
Roast for 35–45 minutes, stirring halfway, until vegetables are tender and caramelized at the edges.
Serve warm and enjoy!
With Warmth and Wellness,
Layla Flower
Nutritionist. Wellness Coach. Master Fitness Trainer
415-250-5517
Laylaflowerwellness.com