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Tara's Wellness Garden, Duvall, WA (2025)

07/25/2025

🥣✨The Daily Anti-Inflammatory Plate

We’re deep in the heat of summer and all the busyness and all that comes with it.
Lately, I’ve been leaning into lighter, fresher meals, and keeping an eye on the ingredients that help ease inflammation from the inside out.

So I wanted to share a list of solid, go-to nutrients and ingredients you can sprinkle onto your daily plate. 🌿

Our bodies are whispering every day,
through joint aches, puffiness, or that stubborn tension in your neck….
And food can be part of the answer.

Add these to your plate each day:

🌾 Oats – rich in beta-glucan & AVA to soothe gut & immune inflammation
🫐 Berries – antioxidants that quiet cellular stress
🥬 Leafy greens – spinach, kale, arugula = natural detox magic
🫒 Olive oil – contains oleocanthal, nature’s ibuprofen
🐟 Fatty fish – like salmon and sardines (rich in omega-3s)
🧄 Garlic & ginger – antibacterial, anti-inflammatory, warming
💛 Turmeric – powerful when paired with black pepper
🍵 Green tea – calming catechins like EGCG to lower CRP
🥑 Avocado – glutathione + healthy fats for your nervous system

Healing rituals live in your kitchen,
in your rhythms,
and in the care you give yourself.

Let me know if any of these are your favorites, or if you try something new from this list. I’d love to hear. 💛 Be well, friends 🙏🏼

07/25/2025

Did you know your humble bowl of oats carries ancient medicine?

Wellness Stars:
✨ Beta-glucan, a powerful soluble fiber that soothes inflammation and calms the gut.
✨ Avenanthramides (AVA), unique to oats, act like botanical bodyguards, reducing redness, calming tissues, and even supporting scar-free healing.

In recent lab studies, oat bioactives like AVA and beta-glucan were shown to promote angiogenesis (new blood vessel growth), double the speed of wound healing, and even reduce visible scarring.*

A daily dose of 1½–2 cups of cooked steel-cut or rolled oats gives you 3–5 grams of beta-glucan. For AVA? You’ll find them in the outer layer of whole oats and some skin-calming oat extracts too.

Add cinnamon, turmeric, or berries to boost the synergy.
Your morning oats aren’t just breakfast, they’re a bowl of botanical alchemy. 🌿. I topped mine with blueberries, mangoes and h**p seeds 😊

*Study reference: Ceapro + Angiogenesis Foundation findings on oat-derived beta-glucan & avenanthramides in wound healing (2023)

07/14/2025

I don’t meditate because I’m always calm.
I meditate so I can meet the chaos with steadiness.

I don’t share these practices because I have it all figured out,
I share them because I use them.
Because they’ve helped me return to myself again and again.

✨ I became certified in Primordial Sound Meditation, yoga, and Ayurveda because I wanted to embody these ancient teachings…
Not just for myself, but so I could pass them on,
in a way that feels real, grounded, and human.

That’s always been my heart behind Tara’s Wellness Garden:
To offer practical, soulful tools that help you tend your own inner garden, your way.

💫 You don’t have to be “zen” to meditate.
You don’t have to wear linen or chant in Sanskrit, although I happen to love both. The point is …
You just have to show up as you are.
That’s more than enough.

As one of my teachers once said:
“Don’t try to become someone else in your practice. Be yourself, fully. The practices will meet you there.”

And that’s what I try to do,
Whether I’m preparing my sacred so d meditation retreat…
Or sitting cross-legged in my front room while the dogs bark and the laundry buzzes in the background.

🌱 Because we are all gardeners.
And this life is our soil.

07/03/2025

🦷 Today was a big dental healing day.
Three hours in the chair. Numbed, cued, drilled, filled.

But more than anything, I felt love and gratitude.
Gratitude for a skilled, compassionate new dentist.
For the privilege of good insurance and care.
For G, who drove me, waited next door, brought me flowers, and took me walking when I needed to move the adrenaline flood.
For this body that carried me through it.
For the chance to come home, roll out my yoga mat, blend something healing, and walk the puppies in the late-day sun.

💛 There’s a lot we paid this year, in sick visits, in energy, in costs that added up. But there’s also so much we’ve received.
Support. Access. Health. Movement.
Family. Trail walks. Fresh fish from my uncle.
Cousins playing together while the grownups hold it all.

So here’s to post-dentist smoothies.
To nervous system resets.
And to healing that begins with presence and is powered by love.❤️

06/06/2025

Did you catch this earlier this week?
I’m hosting my very first Sacred Sound Meditation mini retreat this summer—right here in the valley 🌿

If you’ve ever wondered…
💫 What mantra meditation really is
💫 How Primordial Sounds are calculated
💫 What happens during a 3-hour experience like this

This carousel walks you through what to expect—from receiving your personal mantra to meditating together (with tea + snacks, of course). 🫖

✨ It’s a reset for real life.
✨ It’s grounded in science, lineage, and rhythm.
✨ And it’s a beautiful space to return to your inner quiet.

The experience takes place August 9th in Duvall.
Spots are limited and local. You can register through the link in my bio or scan the code at the end of this post 💛

Not local but interested in joining?
No worries—I’ll also be offering a virtual version of this mini-retreat at a later date.
If you’re curious, message me or head to http://TarasWellnessGarden.com and sign up for the newsletter—I’ll send more details once the date and time are set!

Hope to see you there,
Tara @ Tara’s Wellness Garden

06/02/2025

🤍 Sacred Sound Monday 🤍
There’s a quiet power in sound.
Not just what we hear, but how we feel it.

Whether you’re new to meditation or a seasoned practitioner, this experience is for you.
Join me for a 3-hour Sacred Sound Meditation Workshop designed to ground, nourish, and awaken your inner stillness.

✨ Learn the origins of Primordial Sound Meditation, as taught through the Chopra Center
✨ Receive your own personalized mantra, based on your birth date, time, and place
✨ Practice silent meditation, breathwork, and explore the practical tools and tips for a sustainable meditation practice

🫖 Includes a nourishing tea + snack break
📍 August 9 | 1–4 p.m. | Duvall, WA. ✨Limited spots available – [Click QR code to join]

💌 Not local? A virtual version is coming soon.
Sign up for updates at [TarasWellnessGarden.com] to be the first to know.

05/21/2025

Today is World Meditation Day.

Take a moment to return to your breath.
To the sound within you.
To the stillness that was always there.

This So Hum meditation is one of the simplest and most powerful ways to calm the nervous system, reconnect with yourself, and gently shift your energy.

If you feel drawn to deepen your practice, I’d love to invite you to a sacred, in-person experience this August.
You’ll receive your own personal mantra, calculated just for you, and learn how to use it as a lifelong practice of inner peace and clarity.

Limited spots. Waitlist now open.
Click the link in my bio or head to http://taraswellnessgarden.com/signup to join the waitlist.

When you sign up, I’ll send you more information about the upcoming experience, plus a special PDF gift:
The Sacred Sound Summer Ritual, a calming breath + mantra practice to cool the fire within and return to your steady center.

Not local? A virtual version is coming soon. Join the waitlist now and I’ll also send you the special PDF gift: The Sacred Sound Summer Ritual and add you to the waitlist for the upcoming virtual version.

05/06/2025

Something I’ve learned in my parenting journey: before I have important conversations with my sons about life lessons, accountability, or challenges, I ground myself first. I take a quiet moment to walk through the conversation in my own mind, not to script it perfectly, but to steady my energy.

That way, I can meet them not as someone telling or correcting, but as someone walking beside them. Here to connect, problem-solve, and help them grow.

Here’s one of the grounding mantras I came up with today to help me stay calm, clear, and anchored. (And let’s be honest, it’s a mantra I may find myself coming back to 😉.)

05/03/2025

Kirtan Kriya Meditation: Brain Longevity in 12 Minutes

Kirtan Kriya is one of the most scientifically studied meditations for brain health, memory, and emotional resilience.
Dr. Dharma Singh Khalsa, founding president of the Alzheimer’s Research and Prevention Foundation, has published research showing how this 12-minute practice can:
• Improve memory + focus
• Boost blood flow to key brain areas
• Support emotional balance + hormone health
• Potentially lower Alzheimer’s risk

The practice is simple but powerful:
Chant the mantra Sa Ta Na Ma (Birth, Life, Death, Rebirth), use specific finger movements (mudras), and follow a flow from voice to whisper to silent repetition.

If you, like me, love geeking out on science AND ancient wisdom, you’re going to love this practice. It’s where modern neuroscience meets timeless ritual — a small, steady act that creates meaningful, lasting change.

Swipe through these graphics for the step-by-step guide to practice it yourself! And hey, share this with someone else who loves geeking out on science and ancient wisdom (like me!).

05/03/2025

I recently participated in the virtual Neuroscience & Yoga Conference.

I’ve always loved ancient practices, but I also love knowing the science behind why they work. But, whyyyyyyy? 🤓

What struck me most: these practices are practical, accessible, and deeply impactful. Small shifts ripple into big, meaningful change, and sometimes science just gives its fancy stamp of approval to what yogis have known for centuries.

Here’s a little preview of what I’ll be sharing next:
→ Bone-strengthening postures (standing & seated)
→ Kirtan Kriya for memory & cognition
→ Vagal nerve toning for whole-body balance

First up: Kirtan Kriya
Stay tuned for a how-to guide plus links to the fascinating scientific studies behind this 12-minute, memory-boosting practice.

05/02/2025

Spring colds, be gone (pretty please 😉)!This green elixir tastes like sunshine and feels like a warm hug. Who else loves a good seasonal reset?

I made my spring Kapha elixir today..🌿✨
I’m at the tail end of a cold and still feeling that heavy cough and congestion, and this spring Kapha elixir was so bright and clearing. It was a bright little Ayurvedic boost to awaken spring energy!

Here’s the recipe if you want to try it:
Spring Awakens: Kapha-Balancing Green Smoothie
• 1 cup warm tulsi or ginger tea or filtered/coconut water
• ½ small avocado (optional)
• 1 cup spinach
• ¼ cup parsley
• ½ cucumber
• Juice of ½ lemon
• ½ inch fresh ginger (or more!)
• 1 tsp soaked chia seeds
• 1 scoop protein powder (optional)
• Pinch of cinnamon or turmeric
• ½ tsp raw honey (optional)

Blend smooth and enjoy at room temp or slightly warm — no ice! This keeps digestion strong and energy flowing.

Here’s to feeling light, clear, and refreshed this spring! 🌸

04/23/2025

Earth Day Reflections
Kindness Takes Root

The world can feel loud.
But there are still places where hope grows.

My son participates in two extracurricular groups at school,
the Kindness Squad and the Green Team.
Both meet during recess to help build a better future.

Today, both clubs had activities.
At recess, the Green Team planted pollinators
in their sunflower garden.
And tonight, the Kindness Squad presented to the school board,
sharing why they joined and what the group is all about.

My son’s answers to the board’s questions stayed with me:
“I joined Kindness Squad because it’s a fun opportunity
to speak kindness into the school and on the planet.”
“I see more kindness in the classroom
with Kindness Squad members leading the way.”

These students are quiet leaders.
They don’t shout.
They show.
They plant.
They lead with kindness.
And we’re starting to see it grow.

In a world that can feel heavy sometimes,
these are beautiful reminders of gentleness—
of steady leadership,
of care in action.

These young hearts remind us:
we shape the future with care.

Happy Earth Day.
Here’s to the steady leaders.
The seed planters.
The ones who grow light in the world. 🌎 🌱 ❤️

Tara's Wellness Garden

07/25/2025

07/25/2025

07/14/2025

07/03/2025

06/06/2025

06/02/2025

05/21/2025

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04/23/2025

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