Gentle Advent

Introducing Gentle Advent

Gentle Advent

Daily Affirmations, Scripture, and Stillness for the Season

Every year, Advent arrives quietly, carrying a mix of emotions. It brings joy and anticipation, but it can also highlight tender places in our hearts. We remember loved ones who are no longer here. We reflect on the year behind us. We feel the weight and beauty of the holidays all at once.

This year has been a season of transition for me in many ways. Change invites reflection, and I have found myself needing more quiet, more grounding, and more gentle reminders of God’s presence. In that stillness, I felt drawn to create something that could bring peace to both myself and others.

I returned to Scripture.
I returned to my breath.
I returned to the quiet that reminded me God is near.

From that space, Gentle Advent was born.

It is a collection of twenty-four daily reflections for the days leading up to Christmas. Each one offers a single word, a short affirmation, a verse from Scripture, and a simple practice of stillness. My hope is that these moments invite you to slow down, breathe, and make a little room for peace this season.

There is no right way to use this guide.
You can read one day at a time or move through it at your own pace.
You can sit with the reflections in silence or share them with someone you love.
It is simply an invitation to be gentle with yourself as God draws near.

Below is a sample from Day 21.

Day 21

Word: Gentle
Affirmation: Gentleness is holy, and I choose gentleness today.
Scripture:
“Let everyone see that you are considerate in all you do.” Philippians 4:5
Stillness Practice: Soft belly breathing.
Reflection: Where can I respond gently?

If this speaks to you, you can download the full Gentle Advent devotional below.
It is my gift to you.

Download the Gentle Advent PDF

May this season bring you comfort, quiet, hope, and the gentle nearness of God.

With love,
Wendy

Glow with Gratitude: Reflections on Our Costa Rica Yoga Retreat

As I sit with the lingering warmth of our time together in Santa Teresa, my heart is filled with immense gratitude. From January 26 to February 2, 2025, I had the joy of co-leading our yoga retreat alongside my friend Jennifer, and together, we experienced something truly special.

For the third time, I found myself back in this breathtaking part of Costa Rica, teaming up once again with expert global travel partner True Nature Travels. And yet, every retreat feels like a new awakening. The rhythm of the ocean, the lush embrace of the jungle, and the magic of the Blue Zone lifestyle—where people live with deep connection, purpose, and joy—offered the perfect complement to our daily yoga practice.

Each evening, as the sun melted into the horizon, we gathered for “Glow with Gratitude,” a time to connect, breathe, and reflect. Watching the sky ignite with color while sharing space with such a kind and open-hearted group was nothing short of breathtaking. To those of you who joined us—you brought your light, your energy, and your willingness to embrace this journey. Thank you for making it unforgettable.

Yoga is more than movement—it’s about creating space for renewal, self-discovery, and community. Retreating offers something unique: the chance to step away from routine, reconnect with yourself, and deepen your practice in a way that daily life rarely allows. Whether it’s a future retreat, a class, or simply a mindful moment in your day, I hope this inspires you to carve out time for what nourishes you.

If this resonates with you, I invite you to stay connected—follow along for future retreat announcements and join me on the mat, wherever you are. Until then, keep glowing with gratitude.

Did I Capture Your Curiosity?
If you’re craving time to reset and reconnect, join me for my next retreat or class. Stay tuned for upcoming dates by following me on Instagram and Facebook, or visit hhiyoga.com to stay in the loop.

Kindness

“While we can’t force others to be kind, we can be kind ourselves and hope to inspire other people.” - Orion Jean (2021 TIME Kid of the Year, Ambassador for Kindness)

Kindness is a choice. Every day offers opportunities to be kind. It’s even true that kindness can sometimes be as simple as not being cruel. One of the yoga philosophies, Ahimsa, speaks of the importance and value of kindness. We know it’s true. Who doesn’t appreciate the kindness of another? Today let’s look at some of the many benefits of kindness:

• Mental health: Kindness can help reduce stress, anxiety, and depression. It can also help people with depression or anxiety by taking their minds off their own symptoms.

• Social connections: Kindness can help people feel more connected to others, reduce loneliness, and deepen friendships.

• Sense of belonging: Kindness can help people feel like they belong an reduce isolation.

• Self-esteem: Kindness can help boost self-esteem and prevent shame from corroding a person’s identity.

• Mood: Kindness can increase happiness and improve mood.

• Physical health: Kindness can help people live longer and be healthier overall.

• Contagious: Kindness can be contagious, encouraging others to be more generous themselves.

• Brain chemicals: Kindness can increase the body’s feel-good chemicals, like serotonin, endorphins, and oxytocin.

  How to practice kindness? Here are a few ideas:

• Give a thoughtful gift

• Offer a compliment

• Speak an encouraging word

• Help with a chore or task

• Give a hug

• Spend quality time with someone

  People who give themselves - in a balanced way - tend to be healthier and live longer. If we learned anything after the pandemic, we know for sure we are made for community, and for any community to thrive there must be kindness. I could go on and on about kindness, but I’ll leave you with this. In 2022 a study by the International Association of Applied Psychology found that individuals who engage in regular acts of kindness report higher levels of life satisfaction and overall happiness. I love that!

  We’ll dig deeper into this at my Create Your Own The Blue Zones Retreat in January 2025. If you’d like more information on the retreat, please reach out to me - I’d love to tell you all about it! You can check out this website https://truenaturetravels.com/retreat/costa-rica-jennifer-wendy-2025 for the details and see photos from past retreats on Yoga With Wendy and HHI Yoga on social media. We have just 3 spots left so if a yoga retreat or a trip to Costa Rica has been on your bucket list and your heart is telling you to go do not wait! It's only 3 months away. This will be my 3rd and last time leading this retreat in the beautiful Nicoya Peninsula of Costa Rica. Every time has been magical and I’m filled with gratitude for the gift of retreating with wonderful people who make the trip so special. The remote venue is beyond description, nestled beside the sea under a tropical canopy of palm trees. It’s a haven for decompressing and relaxation. For the adventurous we offer surfing, horseback rides, and hiking or snorkeling excursions. One of the best parts of this retreat is the local people, as our resort hosts exude kindness and we are all better for being surrounded by them.

  If you made it all the way to the end of this post, thanks for reading! I hope it encourages and inspires you to be kind to others and to yourselves. I am grateful for you all.

  I hope your day is filled with kindness.

  Until we meet again,

  XO

  ~Wendy

Cultivating Your Attention

You have an innate ability to pay attention. There is a saying, “where intention goes, energy flows.” Mindfulness practice is a process, one that you return to time and time again to turn over these objects of your attention in your mind - to cultivate them - and as you do, your ability to pay attention helps you become more aware of your thoughts without judgment and with kindness to yourself and toward others.

The practice of mindfulness can help you increase your focus, cultivate good qualities, disperse negative thoughts, and help you be your best self.

I’ve recently studied four types of mindful practices that help cultivate your attention. They are inquiring, aspiring, grounding, and extending.

Inquiring - By using your inquiring attention, you can investigate mental habits and patterns. Contemplating habit change is the first step in changing a habit, for example.

Aspiring - Attention toward self-compassion, loving-kindness, empathy, and non-violence are aspirational qualities for yourself and the world around you. These are universally good qualities which by directing a steady attention to them will in turn foster them within you.

Grounding - This practice focuses on awareness of the body and the stimuli around you while maintaining steady, non-judgmental attention. Grounding can be a wonderful anti-anxiety practice. Body-scan meditation is a grounding practice and has been found to reduce stress’s impact on both mind and body (as evidenced by testing for cortisol and DHEA, both are biomarkers of stress).

Extending - Extending can be personal or societal. This practice expands awareness into deeper attention on topics related to yourself and the world. For example, parenting, listening, or eating are personal whereas leadership, social justice, or caring for the elderly are broader, and more societal.

For a moment, think of an anchor. Cast it imaginatively into the sea of your life. Know this anchor tethers you from drifting away. This anchor is your breath. If when bringing your attention to the practices above, let your breath be your steadying force, the dependable anchor for your mind. Thoughts will come and go, as they do, remember you can always come back to attention on the breath even if you never settle into a specific thought or practice. It is still a worthwhile endeavor which with practice will help you direct your thoughts instead of the other way around.

Cultivating our attention is tending to our thought life. Science supports the idea of replacing neural pathways as the way to change behavior, as in replacing things that are negative or untrue with things that are positive and true. It’s a way to reframe something.

You may have heard the expression, “you can’t control what happens to you, but you can control how you frame it.” The best way to not think bad thoughts is to purposely think good thoughts.

What are some things that are true?

How can you reframe a negative situation?

What would it look like if you put mindfulness practice into practice today? Would you stop coasting through life on auto-pilot? Would you practice more gratitude?

Here’s an idea, grab a journal and a pen and start listing the things you are grateful for and the things that are good and true. Think about such things. (Philippians 4:8)

Sleep Strategies

Here are some tips to help set yourself up for a good night’s sleep. We know exercise, a healthy diet and sleep are all essential components in the overall wellness equation. Classic cues for a sleepy environment include a cool room temperature (some studies suggest a minimum 68°F), dim to no lights, zero electronics, and some white noise or no noise.

Think of a time when you went on vacation and stayed in a beautiful hotel room. Or perhaps you were a guest at a friend’s house who had the most peaceful, comfortable guest bedroom. What do you remember about those spaces that made them great sleep rooms? The elements that made those spaces memorable and conducive to a good night’s sleep are likely tied to the absence of clutter, soft shades of color throughout the room, a mixture of textures and materials, cozy bedding, and nothing distracting like a work computer or fitness equipment in that space. Take time to make your bedroom a sanctuary for sleep. Remove baskets of laundry, tidy up books, put your shoes away. Scan the room for items that don’t belong in the bedroom and take them out of it. Notice the little lights on electronics and cover them if they distract you at night. Not only physical clutter can prevent you from unwinding, but also mental clutter will. The things that remind you of the daily responsibilities of housekeeping, bill paying, and the like can live elsewhere - not in your sleeping space.

Because sleep won’t be forced, ease into it. About an hour before bed, begin to move into the routine. Set a diffuser with lavender oil beside your bed. Rub warm lotion on your feet and put on some cozy socks. Dim the lights. Turn off the TV and put your phone on silent. Grab a good book or jot your thoughts in a journal. Studies show keeping your bedroom a space for sleep will help you sleep. Once you’re in bed and ready to go to sleep, lie down.

1. Bring your attention to the physical movement of your breath rising and falling in your belly.

2. As your mind rehashes the day, recognize those thoughts without attaching emotion to them. Let them be. Let your attention go back to your breath.

3. Commit yourself for a few moments to bring attention to sensation in your body. Feel the place where your feet meet the blanket. The coolness of your pillow. The softness of your sheets.

4. Continue to bring awareness to your legs, hips, abdomen, etc. Let your breath untie any tension. Take slow, easy breaths.

5. Relax your muscles, gently, patiently. Bring attention to hands and arms. Observe, let them get heavy, and let go.

6. Shift awareness to your neck and face. Let the forehead smooth, the jaw relax, the throat open softly.

7. If you’re still awake, come back to feeling your breath lift and lower your belly. Even if your mind wanders, if you catch it wandering, gently bring it back by focusing on the subtle rise and fall of your chest from your breath. Zzzzzzz.

For a free bedtime meditation spoken by me, go to my Facebook page, Yoga with Wendy, and scroll to the image of a sunset. I hope this post and my guided meditation will help you get a good night’s sleep.

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Self care, Part 1

When you hear the term “self-care” do you think, “wow that’d be great” or does it make you cringe a little, worried you’ll seem selfish or thinking you don’t have enough time for that? Self-care has had a bad rap in the past, often being paired with something decadent and self-indulgent. And sure, it could be overdone and selfish if taken to an extreme. Hollywood’s elite leisure lifestyles play right into that. This is not what we’re taking about. Lately self-care is becoming more welcomed in day to day living. This is a good thing. Self-care is important for many reasons, not the least of which is because if you aren’t cared for, how could you care for someone else?

Let’s talk a little about self-care. What comes to mind? Would it be time alone? A hot bath? A solitary walk? Or maybe it’s watching the movie you want to watch in cozy pajamas on your sofa. It really can be just taking care of your physical self, recharging your batteries, and letting go of the “to do’s” for a moment and instead just relax. Sometimes it means a 10-day cleanse. Joining an online group yoga class and showing up every week. Maybe it’s choosing salads and fresh fruits over fast food. The term self-care has many meanings.

Why is it important? Is it selfish? Will I feel guilty (I don’t want to feel guilty for taking time for myself!)? These are possible reactions to the idea of taking a break to practice self-care, but let me reassure you, you can’t afford not to take care of yourself. You’ve got to fill up your own cup before you can pour yourself out to others. Learning the delicate balance of giving and taking is a practice of discernment that comes when caring for yourself as you care for others. It’s different for different seasons of life. A young mom would be physically drained from chasing a toddler all day, whereas a parent of teens knows all too well the mental drain from drama that accompanies learning to let them go (slowly) into young adulthood. Adults caring for their parents know the physical and emotional drain that can come with caring for aging and changing parents. Every stage of life affords opportunity to recognize the need for self-care in order to sustain other-care.

During these unusual times in the year 2020, we’re afforded opportunities to be alone unlike days gone by. Our connections are dependent upon screens - phones, televisions, computers. While technology is a beautiful thing, we wrestle with the amount of time we spend on these screens. Perhaps we ought to include in our day an awareness of how that screen time makes us feel. Time spent on Zoom with our mother evokes a different response that when we mindlessly tap into Twitter for the latest news on the virus, right? Let’s push pause and consider how we’re spending our screen time. Is it depleting or uplifting? The choice points to how we’re caring for ourselves. You can set yourself up for success by taking time to assess how you’re spending the time. If you’re working from home perhaps turn off the computer after work and commit to device free evenings. If you’re trying to keep little ones occupied, it’s okay to put on Daniel the Tiger when you need a moment to work, but be sure and spend quality screen free time afterwards. Maybe it’s deleting news apps because we’re inundated with news, and we surely don’t need our phones pinging reminders of what’s happening now - we know, we know. It could be that you spend your days helping kiddos with their screen time schoolwork and you need a break for yourself. You could FaceTime your friend as you cook dinner, that’d be a fun screen time for you, right? It’s about choosing wisely. You get the idea. It’s being mindful of how we spend our screen time which leads to better life balance and less anxiety that often accompanies too much time in front of or mindlessly tuning into a screen.

However, it’s not always time spent unplugging from routine that makes for self-care. It’s equally important to take time every day to just be. Be still. Be at rest. Just be. When you get quiet with yourself, you get to know yourself. Getting to know what makes you think the way you do, observing the thoughts of your mind. The one who is observing is the real you - your true self! Being still, this is the threshold of letting stress and anxiety go, sitting with emotions or thoughts with non-judgment, and quietly observing one’s true self. Mindfulness and meditation offer tools and techniques to help you take care of yourself and can be practiced anytime and anywhere. Set a timer for 1 minute. It can be as simple as taking a breath in your nose and counting in your mind “1-2-3.” Repeat counting to three as you breathe out of your nose. Feel in your body how the rhythm of your breath affects your body and thoughts. Anchor your attention on your breathing and let other distractions go.

In review, self-care has many meanings. The common denominator is that it is necessary for wellness and health. So go ahead, take time to sit in stillness in a moment of this day. Every day is a gift. Use this gift and take care of yourself.

Relaxation

Relax. The word itself can bring an immediate sense of calm, or oppositely, an awareness that you’re NOT relaxed! Ultimately, we all like the idea of relaxing because it often means you’re not stressed, nothing’s pulling on you, you’re in a calm state of mind, and you’re whole self is at ease.

How do we relax when we live in a world of perpetual motion? Our lives are constantly assaulted with “to do’s” – check social media, follow up on texts or emails, make or keep appointments, go places, do things. It can fill our minds and stress our bodies. Here’s some good news - yoga can help!

Whether you can easily relax if just given the chance, or you struggle to be still, practicing yoga will lead you to relaxation. Carve out some time, about 5 minutes, and take a mini-vacation to destination relaxation. Find a quiet spot where you can place your mat upon the floor. Plan to be in each sequence for about 10-12 breaths. 

Begin in Easy Seat. Close your eyes. Notice your breath coming in and out through your nose.

Next, open your eyes and come into Cow and Cat, matching your breath with your poses. Inhale Cow. Exhale Cat. Move slowly, letting the full expression of breath happen in each pose. Repeat five times.

Make your way to Rag Doll. Let your upper body soften, as your legs begin to straighten. Send your sit bones upward and let gravity gently draw the crown of your head to the earth, parallel to the floor. Stay for five breaths in, and five breaths out.

Open your stance to Wide Leg Forward Fold. Breathe with intention, matching the length of your inhale to the length of your exhale. Breathe five breaths and heel – toe your legs together. Come to seated, return to Easy Seat.

Now bring the soles of your feet together and make your way to Reclined Bound Angle. Close your eyes. Bring your hands to rest upon your belly. As you inhale, feel the belly rise and say to yourself, “I am calm.” As you exhale, feel the belly naturally contract, and say to yourself “I am peaceful.” Repeat three more times. Draw your knees back together, wrap your arms around your bent legs and come make yourself small. Tuck your nose toward your knees. Breathe slowly, again 5 times each breath. With gentleness let your head return to the floor, then unwrap your arms and come to Corpse Pose. Resist any disruption be it physical (an itch) or mental (a thought that takes you away from the moment). Follow your breath. Count in your mind up to ten and then back to zero. It will lead you down the pathway to deep, restful relaxation. Try these simple sequences any time of day to set the stage for a complete mind-body-spirit relaxation. You’ll come away feeling refreshed and relaxed. Namaste.

Wendy Methvin is a certified yoga instructor with Jiva Yoga Center, writer, and founder of hhiyoga.com

Gratitude

CENTERING THOUGHT 

Every thankful moment makes me healthier.

SANSKRIT MANTRA

Shara vana ya

My awareness is aligned with the creative power of the universe.

Practicing gratitude is a familiar theme in my classes.  You'll hear me offer an opportunity to express your own personal gratitude for thoughts that come from your heart and mind, and lift them up either in a prayer or thought.  Practicing gratitude daily makes you happier.  Becoming aware of your blessings and recognizing them, acknowledging them, lifting up your spirit in thankfulness makes your mood lift, but did you know that it also makes your mind healthier?

There is a mind-body connection.  Gratitude is much more than an attitude or mood – it is a powerful positive input to our mind-body system that leads to increased physical and psychological well-being. 

Grateful thoughts and meditative states don’t just stay in your mind. Messenger molecules instantly transmit their effects to the body’s 100 trillion cells, creating new brain cells and new pathways and brain patterns. The practice of gratitude has even been found to change our gene expression in a positive direction. 

By directing our awareness toward gratitude, our entire mind-body system is automatically oriented toward greater health and balance. (source:  chopracentermeditation.com)

We are likely familiar or at least aware of the 23rd Psalm.  In this beautiful poem by King David of Israel, he expresses a universal gratitude for the protection and love of the LORD.

PSALM 23: SO MUCH TO BE GRATEFUL FOR

“The Lord is my shepherd; I shall not want.
He makes me lie down in green pastures.
He leads me beside still waters.
He restores my soul.
He leads me in paths of righteousness
for his name’s sake.
Even though I walk through the valley of the shadow of death,
I will fear no evil,
for you are with me;
your rod and your staff,
they comfort me.
You prepare a table before me
in the presence of my enemies;
you anoint my head with oil;
my cup overflows.
Surely goodness and mercy shall follow me
all the days of my life,
and I shall dwell in the house of the Lord forever.”

David grew up as a shepherd, and he loved the metaphor of God being a shepherd who cares for his sheep (us).  A shepherd's job was to help keep the sheep nourished, safe, calm, and happy.

"It’s no surprise that this is one of the most recognized passages in all the scriptures. It’s beautiful, poetic, and comforting. It’s also a powerful reflection on God’s goodness.

Psalm 23 identifies many wonderful elements of God’s care that we might normally take for granted—or fail to recognize. David recognizes elements like God’s provision (I shall not want), spiritual renewal (he restores my soul), his discipline (your rod and staff, they comfort me), and his protection (you prepare me a table in the presence of my enemies).

We’re often tempted to take credit for precious moments of comfort, care, tranquility, and victory in our lives, but it’s important to recognize the loving hand of God’s providence in our lives."  (source:  Jayson D. Bradley is a writer and pastor in Bellingham, WA. He’s a regular contributor to Relevant Magazine, and his blog JaysonDBradley.com has been voted one of the 25 Christian blogs you should be reading.)

This loving care is signaling to our hearts like a lighthouse to a sailor on the sea, saying come safely this way, avoid these areas, be drawn to the light.  Be thankful.  Be grateful.  Whatever it is that your heart and mind signal to you, those things or people for whom you are grateful, practice gratitude.  Let it be a blessing to your mind and body and soul. 

Om shanti (peace).  Namaste.  

Traditions

This time of year, as summer gives way to fall, oak leaves yellow, grasses brown, and northern winds whip through the trees.  Stores make way for holiday displays and all too soon, Christmas carols ring from radios.  We’re signaled by our senses to note the Yuletide upon us.  Family and friends prepare to gather in time-honored tradition.  Our inner voice begins the familiar “to-do” diatribe… planning for meals and travel and gifts and so on.

Do “traditions” stress you out?  Is your inner voice controlling your mood?  What steps could you take practically that you’ve learned from yoga that will help turn down the volume of that inner critic?  We know the tradition of yoga practice, asana (the movements, breath, and postures), is over thousands of years old.  Why do we keep returning to it?  Could it be because it is a tradition that is reliable?

Like the yellowing cookbook with my mother’s elegant (yet cryptic) hand-writing indicating too much or too little spice, a more accurate yield or a practical tip; I return to her recipes time and time again.  Even in this age of millions of photographs and recipes online, I still prefer hers.  Why?  It is because they are tried and true traditions.  Quite simply, they work!  Not only do they work, but they bring back memories of loved ones. They hold up the value of togetherness in a set-apart way, they are made from scratch, signaling to others we think they’re special and we love them.

Yoga philosophy heralds these time-tested truths of practicing the traditions.  The quieting of the mind and valuing stillness are some examples. Engaging in challenging postures and longer holds.  Yoga helps in recognizing how our thoughts come and go. This holiday season, let’s use what we’ve learned in yoga to focus the mind on the gentle in and out of our breath to help diffuse anxiety.  The stressful situations won’t disappear, but we can deal with them in a more calm, compassionate way. Perhaps you’re stuck waiting in a long line; try seeing it as an excuse to rest and observe the world around you.  If traffic is held up by roadwork, think of how that improvement will make your commute better once they’re done.

This mindful exercise can help you focus & recover from distraction:

• Sitting or standing, take a deep breath & close your eyes. Relax shoulders.

• Breathe in slowly through nose & out gently through mouth. Say to yourself, “one.”

• Continue this slow breathing, up to the count of ten.

• Each time your mind wanders, notice where it goes before gently bringing it back to the breath.

We return to our holiday meal traditions (a delicious seasonal dessert or Great-grandmother’s superb stuffing) because they bring comfort and joy.  May the practice of observing without judgment, centering your mind on your breath when feeling anxious and learning to see negatives as positives open your mind, encourage empathy, and inspire your creativity this festive season and always! 

With a full heart,

Wendy