Morning Routine

My Morning Routine

I firmly believe that how we start our day shapes our entire experience, so I want to share some of the practices I include in my morning routine as rituals of self-care and alignment. These habits are short, practical, and entirely doable for even the busiest of mornings. Here is my morning routine designed to infuse my being with positivity and set me up for a day of abundance.

Manifestation & Guided Meditation

I begin my day by creating a sacred space, a sanctuary for my dreams to unfold. Starting my morning routine with the art of guided meditation, I visualise the life I desire, aligning my intentions with the universe. This practice opens my heart to the infinite possibilities that lie ahead. By immersing myself in the energy of manifestation, I cultivate a positive mindset and attract synchronicities that align with my deepest desires. This way I set the tone and intention for a day filled with abundance and purpose.

Gratitude List

Taking a moment in my morning routine to appreciate even the small things, like a warm cup of herbal tea or the awakening of a new day, is essential. Writing down three things I’m grateful for anchors me in appreciation, shifting my focus to the abundance around me. This part of my morning routine nurtures a grateful heart, infusing my day with positivity and grace. It transforms the mundane into the extraordinary, lightening life’s burdens. Embracing and celebrating the small things cultivates a spirit of gratitude, reminding us of the abundant blessings that enrich our lives.

Alternate Nostril Breathing

Harmony and balance are essential to navigating the twists and turns of life. Through the practice of alternate nostril breathing, I harmonise the flow of energy within me. By gently alternating between each nostril, I cleanse and balance my energy channels, creating a sense of inner equilibrium. This practice cultivates a calm and centred state of mind, allowing me to approach challenges with grace and clarity. As I’ve mentioned before, this is one of my favourite breathwork techniques, perfect for centering yourself for a day filled with balance and serenity.

Breath of Fire
Gratitude List

Breath of Fire

To awaken my inner vitality and stoke the flames of inspiration, I embrace the powerful Breath of Fire during my morning routine. Sitting with a straight spine and a grounded presence, I place my hands on my belly. Taking quick, rhythmic breaths through my nose, I focus on the forceful exhalation. This dynamic breathwork energises my body, invigorates my senses, and ignites my creative fire. It is a potent elixir that infuses me with renewed vigour, empowering me to approach the day with enthusiasm and confidence.

Singing & Dancing in the Shower

Not only a place for cleansing and purifying, showers can also be the perfect moment to unleash your joyful inner child. I sing and dance to my heart’s content, letting both the water and melody wash over my body and soul, and revelling in the vibrations the music sends through me. It’s the perfect addition to any morning routine for a boost in your mood and energy as you prepare to take on the challenges of the day.

This morning routine may seem simple, yet its impact is profound. Remember, these habits are not extravagant or time-consuming. They are gentle reminders to prioritise self-care and create space for the magic within us. By dedicating a few precious moments of your morning routine to connect with ourselves, we nurture our minds, bodies, and spirits. May your mornings be filled with gratitude and balance, guiding you towards a day of abundance and fulfilment.

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© 2022. TanyaS.Mansotra
The Throat Chakra

The Chakra Chapters: The Throat Chakra

Welcome back to the enchanting world of chakras! In our fifth instalment of the Chakra Chapters, we delve into the ethereal realm of the throat chakra. If you haven’t already, be sure to read my blogs on the first four chakras, the Root Chakra, the Sacral Chakra, the Solar Plexus Chakra, and the Heart Chakra.


The throat chakra resonates with the colour blue, symbolising the vastness of the sky and the boundless potential of our voice.

What is the Throat Chakra?

Nestled in the centre of our neck, this chakra acts as a portal for authentic self-expression and effective communication. In Sanskrit, the throat chakra is called Vishuddha which translates to ‘pure’ or ‘purification’. It holds the power to harmonise our inner thoughts with the external world, allowing our truth to be heard.

The throat chakra resonates with the colour blue, symbolising the vastness of the sky and the boundless potential of our voice. When the throat chakra is balanced, we communicate with clarity, creativity, and compassion, having the space to freely express our truth. However, when this chakra becomes blocked, our voice may feel silenced, leading to difficulties in expressing ourselves and misunderstandings in our relationships, as well as stifling our creativity.

Throat Chakra Blockages

Recognising blockages in the throat chakra is a crucial step in the healing process. Pay attention to moments when you struggle to find the right words or when you feel hesitant to speak your truth. Physical symptoms like throat infections, tension in the neck and shoulders, or a chronic sore throat may also indicate an imbalance in this chakra.

How to Balance the Throat Chakra

If you are feeling any manifestations of a blockage in your throat chakra, there are several rituals you can practise to help clear it and rebalance that communicative energy.


Toning and Chanting

One of the most effective ways to cleanse and activate the throat chakra is through toning and chanting. Find a quiet space, take a deep breath, and produce a resonating sound like “Ham” to stimulate the throat area. Feel the vibration reverberate through your entire being, dissolving any energetic blockages.



Meditation is a powerful tool for rebalancing the throat chakra. By cultivating a calm and focused state of mind, meditation allows you to tune into your inner voice and release any blockages hindering self-expression. Guided meditations that focus specifically on the throat chakra are especially beneficial if you’re unsure where to direct your mental energy. Through regular practice, you can create a sacred space within to harmonise the energy of your throat chakra, promoting authentic communication and a profound connection with your inner truth.

Crystal Healing

Crystals carry powerful vibrations that can aid in chakra balancing. For the throat chakra, try working with Aquamarine, Lapis Lazuli, Amazonite, Sodalite, Blue Lace Agate, Angelite, or Blue Apatite. Hold the crystal close to your throat as you meditate or wear it as jewellery to harness its calming and harmonising energy.


Yoga Poses

As a trained yogi, I can attest to the restorative power different types of yoga have on both our physical and spiritual being. Engaging in specific yoga poses can help open and balance the throat chakra. Poses like Fish (Matsyasana), Fish Variation (Matsyasana Variation), and Plough  (Halasana) can gently stretch the neck and stimulate the throat region. As you move through these postures, imagine a river of soothing blue light flowing through your throat, releasing any stagnant energy.



Diffuse essential oils that purify to keep your throat chakra balanced
Wear healing blue crystals as jewellery to help keep the throat chakra balanced!


I can never overstate the power of breathwork. Breath is particularly important to this chakra as the throat is a major component of the body’s respiratory system. Conscious breathing exercises like Lion’s Breath and Ujjayi Breath can invigorate the throat chakra. Lion’s Breath involves taking a deep inhale and exhaling forcefully while sticking out your tongue and opening your eyes wide. Ujjayi Breath, on the other hand, is a gentle constriction of the throat during both inhalation and exhalation, creating a soothing oceanic sound. These breath practices help clear any energetic obstacles, allowing your voice to flow freely.



Aromatherapy can be a powerful tool in balancing the throat chakra, as the throat is intricately connected to the nose. Essential oils and incense work their magic by engaging our sense of smell. Eucalyptus, with its invigorating and clarifying properties, not only clears the airways but also promotes mental clarity. Sage, renowned for its purifying qualities, helps release energetic blockages that hinder self-expression. Diffuse these cleansing scents in your space or gently apply diluted oils to your throat area during meditation, and let their healing aroma embrace your soul.

By nurturing the throat chakra, the energy of authentic self-expression and effective communication flows freely. This balance brings clarity, creativity, and harmony to your voice. Embracing this chakra’s power can enhance your overall wellbeing, allowing your truth to be heard and fostering deeper connections with others.

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© 2022. TanyaS.Mansotra
5 Benefits of a Plant-Based Diet

5 Benefits Of A Plant-Based Diet

Welcome to a world where the power of plants can transform your health and our planet. The rise of plant-based diets has gained momentum for good reason. When I decided to embark on a vegan lifestyle, I discovered many changes in myself, both physically and emotionally. Not only does this conscious dietary choice offer a multitude of health benefits, but it also holds the key to reducing our carbon footprint and fostering a sustainable future.

Are you ready to embrace the green revolution from your plate?

Reduced Inflammation

By adopting a plant-based diet, you’re embracing a lifestyle that can help soothe the flames of inflammation within your body. Plant foods, rich in antioxidants and phytonutrients, possess the incredible ability to combat oxidative stress and lower inflammation levels. Studies have shown that plant-based diets are associated with reduced markers of inflammation, potentially mitigating the risk of chronic diseases such as arthritis, autoimmune disorders, and even certain types of cancer.

Reduced Carbon Footprint

Choosing plants over animal products goes beyond personal health; it’s a significant step towards mitigating our environmental impact. Animal agriculture is a major contributor to greenhouse gas emissions, deforestation, and water pollution. By adopting a plant-based diet, you’re actively reducing your carbon footprint, conserving water resources, and preserving our precious ecosystems. This is echoed in a study by the University of Oxford which found that adopting a plant-based diet can reduce your carbon emissions by up to 73%!

A Plant-Based diet can significantly reduce your carbon foot print.

Lower Risk of Type 2 Diabetes

One of the most prevalent health concerns worldwide, type 2 diabetes, can be mitigated through the power of plants. A plant-based diet, abundant in whole grains, legumes, fruits, and vegetables, offers a plethora of nutrients, dietary fibre, and low-glycemic carbohydrates. This combination helps regulate blood sugar levels, improve insulin sensitivity, and reduce the risk of developing type 2 diabetes. Embrace the natural sweetness of plant foods and savour the benefits for your long-term health.

A plant-based diet has been linked to a reduced risk of heart disease.

Lower Risk of Heart Disease

Protecting your heart has never been tastier! A plant-based diet has been linked to a reduced risk of heart disease, the leading cause of global mortality. By excluding or limiting animal products, you’re reducing your intake of saturated fats, cholesterol, and dietary heme iron, which are known to contribute to cardiovascular issues. Instead, plant-based foods provide a wealth of heart-healthy nutrients like fibre, antioxidants, and healthy fats, protecting your precious ticker and promoting cardiovascular wellness.

Improved Gut Health

Nourishing your body with plant-based goodness does wonders for your gut microbiome. Plant foods are rich in fibre, prebiotics, and beneficial compounds that support a diverse and thriving gut microbiota. This thriving ecosystem of microorganisms in your gut plays a crucial role in digestion, immune function, and mental well-being. By opting for a plant-based diet, you’re feeding your gut with the nutrients it craves, fostering a healthier balance of bacteria and reaping the rewards of improved digestion and overall wellness.

Embarking on a plant-based journey is an empowering choice that brings immense benefits to your health and our planet. By reducing inflammation, minimising your carbon footprint, lowering the risk of type 2 diabetes and heart disease, and improving gut health, you’re embracing a lifestyle that prioritises wellness and environmental sustainability. These benefits became the catalyst for creating my own business, Plant Essence, where I prepare meal plans to kick-start your vegan journey. 

Your plate becomes a catalyst for positive change, creating a greener and more sustainable future. Let the vibrant colours of plant foods paint a brighter future for your health and our Earth. Embrace the green revolution and discover the transformative power of a plant-based diet! 

Not sure where to start? Why not take some inspiration from my previous blog where I share simple, but delicious plant-based recipes straight from the blender.

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© 2022. TanyaS.Mansotra
Inner Child Healing

How To Get Started With Inner Child Healing

In the vast landscape of self-healing and personal growth, the practice of inner child healing stands as a gateway to profound transformation. It offers us an opportunity to embark on a sacred journey of self-discovery and healing, unlocking the dormant magic within us. By tending to the needs of our inner child, we embrace wholeness and authenticity, inviting joy, resilience, and deeper connections into our lives.

All too often, we neglect this tender aspect of ourselves, unknowingly carrying the consequences in our relationships, emotions, and overall well-being. We may dismiss their yearnings for playfulness and spontaneity, or suppress their innocent curiosity under the weight of societal expectations. The consequences of this neglect ripple through our existence, affecting our relationships, emotions, and overall well-being. This can manifest as patterns of self-sabotage, fear of intimacy, low self-esteem, or difficulty in expressing emotions. It is vital to heal and nurture our inner child so that we may be our best, most joyous selves.

What is the Inner Child Healing?

Picture a garden filled with vibrant flowers, each petal holding a story. Our inner child is like that garden, a treasury of memories, emotions, and experiences from our childhood. Inner child healing is the act of acknowledging, understanding and nurturing this young, vulnerable aspect of ourselves. By exploring our past, we gain insights into the wounds that have shaped our beliefs, behaviours, and relationships. This sacred practice empowers us to heal those wounds, releasing patterns that no longer serve us, and reclaiming our authenticity.

Possessing a healing, loving and calming energy, the heart chakra connects the physical realm with the spiritual. It serves as our centre for unconditional love, compassion, empathy and joy – and working with it can often reveal deep and profound truths.

Inner Child Healing

Rituals and Practices for Inner Child Healing

There are many ways in which we can approach healing our inner child. From light-hearted dancing and singing to the mindfulness of shadow work, there are several transformative rituals and practices that offer solace and restoration to our wounded inner child.

Journaling is a great way to nurture and heal your inner child.


Led by the whispers of the subconscious, hypnotherapy takes us on a journey into our inner realms. We access memories and emotions that may be buried within through deep relaxation and focused attention. This transformative practice allows us to reframe past experiences, heal wounds, and foster a profound sense of self-acceptance. Guided meditations are a helpful way to practise hypnotherapy, and thanks to the wonders of the internet, you can even find videos specifically created for inner child healing.


Dancing, Singing, and Painting 

Expressive arts are like spells that enchant our inner child. These rituals awaken the childlike spirit, unleashing joy, creativity, and healing. Creativity is a uniquely human experience and has a powerful impact on our souls. I’ve written before about how movement helps awaken both the body and the mind, and dancing is a fun, child-like way to embrace movement. Dance with abandon, sing melodies that resonate within your being, and let the colours of your paintbrush dance across the canvas.


Shadow Work 

Just like the moon reflects light and darkness, our inner child carries joy and pain within it. Shadow work involves delving into the depths of our subconscious, embracing and integrating the aspects of ourselves that we’ve disowned or suppressed. Shining a light on our shadows brings healing and wholeness to our inner child.



A magical tool to unlock the secrets within, journaling provides a safe space for our inner child to express itself. Through writing, we can release emotions, uncover hidden desires, and gain profound insights. Let the words flow like ink from a pen, allowing your inner child to speak its truth and find solace on the page.



Dancing is a fun, child-like way to embrace movement.

Inner child healing is a sacred and personal journey that unlocks the depths of our being, bringing healing, authenticity, and joy into our lives. Through practices like shadow work, journaling, and expressive arts, we embark on a transformative path of self-discovery. Guided meditations provide loving support as we reconnect with our inner child, embracing love, healing, and self-acceptance. Remember, your inner child holds the key to your authenticity and creative power. Create a nurturing space within your heart and let the healing adventure begin. May your journey be filled with love, light, and transformation as you embrace the profound and beautiful path of inner child healing.

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© 2022. TanyaS.Mansotra
Vegan Foods to Kick-Start Your Day

Vegan Foods to Kick-Start Your Day

Rise and shine, early birds and sleepyheads alike! It’s time to infuse your mornings with a burst of energy and vitality. In the realm of breakfast wonders, there are vegan delights that are specifically designed to kick-start your day with gusto. From the metabolism-boosting powers of coconut water to the fibre-rich embrace of oats, the natural sweetness of dates, and the nourishing richness of avocado, these vegan foods are here to awaken your senses and infuse your mornings with the vitality you deserve.

They say breakfast is the most important meal of the day, and it’s more than just an old wives’ tale. To me, breakfast is a moment of nourishment and renewal—and when you embrace a vegan lifestyle, breakfast becomes an even more thrilling opportunity to fuel your body with wholesome, plant-based goodness. So with that said, let me share with you some of my favourite vegan foods to start my day.

Coconut meat and water are excellent vegan breakfast staples!


Coconut Water

Bursting with electrolytes, this heavenly drink will hydrate your body, promote digestion, and boost your metabolism. I like to think of coconut water as my morning metabolism booster drink. It’s a refreshing way to wake up your taste buds and prepare yourself for the day ahead.


Coconut Meat

While we’re on the topic of coconuts, let’s not forget the deliciously versatile meat. Creamy, dreamy, and oh-so-nutritious, coconut meat can be a fantastic addition to your breakfast bowl. Whether you sprinkle it on your oatmeal or blend it into a smoothie, coconut meat adds a tropical touch that will transport you to a beach paradise.




If you have a sweet tooth and want a natural, guilt-free way to indulge, look no further than dates. These luscious, caramel-like fruits are packed with fibre, vitamins, and minerals. Enjoy them as a snack, blend them into a smoothie, or stuff them with almond butter for a divine breakfast treat. Dates will add a touch of natural sweetness to your morning routine, without the dreaded sugar crash.


A timeless breakfast classic, the humble yet mighty oat is the true hero of breakfast. Packed with fibre, protein, and essential minerals, oats are a vegan breakfast staple that will keep you feeling full and satisfied. Whip up a warm bowl of oatmeal, top it with your favourite fruits, nuts, and a drizzle of maple syrup, and you’ve got a filling, balanced morning meal that will fuel your adventures.



I’m a big fan of tahini –  it’s one of my most used vegan ingredients, as it adds so much flavour to any vegan dish. Made from ground sesame seeds, this creamy delight is a rich source of healthy fats, protein, and calcium. Slather it on toast, drizzle it over your oatmeal, or use it as a dip for your fruits. Tahini brings a nutty and luscious twist to your breakfast, leaving you feeling satiated and ready to seize the day.



Smoothie Bowls
A timeless breakfast classic, the humble yet mighty oat is the true hero of breakfast




Packed with potassium, vitamin B6, and natural sugars, bananas are nature’s very own energy bar! This vibrant fruit is a fantastic way to kick-start your day; slice it over your morning cereal, blend it into a creamy smoothie, or mash it onto toast for a quick and easy vegan breakfast option. For a little guilty pleasure breakfast, you could even try my blender recipe for banana ice cream, perfect for those summer mornings that are too hot to function.



Last but certainly not least, we have the reigning monarch of healthy fats – the avocado. Creamy, indulgent, and brimming with nutrients, avocados make a fantastic addition to any breakfast spread. Spread them on toast, blend them into a silky smoothie, or whip up some mouthwatering avocado pancakes.

Remember, the magic of vegan breakfast lies in its ability to nourish your body while tantalising your taste buds. You don’t need to sacrifice flavour or excitement when adopting a plant-based lifestyle. Embrace these vegan foods with a sense of joy, knowing that you’re starting your day with ingredients that are not only good for you but also contribute to a more compassionate and sustainable world. Your taste buds and body will thank you, and your day will be off to an extraordinary start. Of course, if like me you’re a bit of a busy bee and find you don’t have the time, you can always order a delicious vegan breakfast from Plant Essence, my plant-based foodie venture. Cheers to a vibrant and fulfilling breakfast that sets the tone for an amazing day ahead!

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© 2022. TanyaS.Mansotra