The change of seasons presents numerous challenges to the mind, body and spirit. The obvious ones like cleaning up the garden, bringing out lighter clothing, and changes in our daylight hours can seem daunting enough.

There is another deeper level of change that takes place in us as we emerge from the cold of winter into the warmth of spring. Our expectations of ourselves increase exponentially as the days grow longer. This is a great stress for some of us who already over-achieve as a way of life.

The "to do" list grows and expands to include; lose 15 pounds, exercise one hour every day, plant a bigger victory garden, and attend every child or grandchild's soccer game. And by the way, take up a new creative hobby, paint the bathroom and clean out the kitchen cupboards. All this comes in a time when sleep and appetite are already challenged by a great increase in daylight hours!

One of the things you can do to ease this transition into a new season is to recognize it. Set aside a little time to reflect on the season gone by. Sit quietly and listen to just your breath as you allow the previous season to run through your mind like a movie.

Acknowledge your "victories" and really take the time to assimilate the consequences and lessons in "failures." Notice that each was a process and complex rather than cut and dry. Say a ritual "good-bye" to the winter of 2006-2007.

Approach spring realistically. There are still only so many hours in any day. The body may be taking it's time catching up with the expectations of the "spring mind." Be gentle with yourself. If the spring in your step is taking a bit of time to catch up with the calendar-be gentle with yourself. Instead of the warmth of a new season you may find yourself dealing with a change of season "cold." Be gentle with yourself.

Then again sit quietly with yourself and your breath. Gently ease yourself into the new season, visualizing all the changes spring will bring. Drink deeply of forsythia and red bud and cherry blossoms and nourish yourself with some time tested spring tonic. Reduce expectations and be gentle with yourself.

Ramps, dandelion greens, sassafras tea and ginseng are all beloved mountain spring tonics. Any attention you give your immune system and especially your liver at the end of winter will go a long way toward a healthier, happier springtime. Try a little juice of the lemon in water each morning to clear winter toxins and refresh your whole being.