Author: Tanya Mansotra

The use of Cacao dates back almost 4,000 years to Mexico where traces of its active ingredient were found in ancient fermenting pots and ceramic vessels. The most evidence we have of Cacao being used, however, comes from the ancient Mayan and Aztec empires almost 1,000 years later. Both ancient civilisations treated the Cacao bean as sacred and as a food of the gods. If you look back through Mayan drawings you’ll see many depictions of gods sprouting from the Cacao pods, while Aztecs considered the Cacao bean to be of divine origin and a gift straight from the god Quetzalcoatl. 

In our modern world, however, the Cacao bean isn’t regarded in the same way and is often confused with cocoa that’s used for chocolate. Although derived from the same Theobroma Cacao plant (and with similar names), cocoa and Cacao are processed in such a way that they are significantly different. To make cocoa, the beans are processed at very high temperatures to produce the smooth, sweet chocolatey taste we all know and love. However, this also removes many of the nutritional benefits of the bean. Cacao, on the other hand, is minimally processed and at much lower temperatures, so the beans maintain their nutritionally dense properties.

Thanks to its calming properties, Blue Lotus tea is one of my favourite spiritual healing plants. Also called Blue Water Lily, it is known to improve sleep, reduce anxiety and assist with muscle control. First cultivated by ancient Egyptians along the banks of the river Nile, the flower has been spiritually and culturally significant for more than 3,000 years! 

I usually drink Blue Lotus tea before bed as it can be soporific, promoting drowsiness and sleep. In my experience, drinking Blue Lotus tea before bed can induce lucid dreams and increase the likelihood of experiencing deja-vu. 

Making Blue Lotus tea is really simple. I like to use dried flowers to prepare my tea by adding about 5g for a mild dose or 10g for a stronger dose to a teapot, pouring over hot water and leaving the flowers to steep for 10-15 minutes before straining and enjoying while it is still hot. You can add a natural sweetener, too, like agave or coconut sugar, if you like. Ready-made tea bags are also available as an even easier option, but I prefer the ritual of making the tea fresh, as waiting for it to brew gives me time to reflect on my intention and connect with myself.

Although Cacao is far more bitter and less palatable, it is also so much better for you than chocolate. In fact, Cacao drinking ceremonies haven’t changed much since the early Maya tradition. They would drink the Cacao at full strength in its natural state, usually without any sweetener, though adding honey wasn’t an uncommon practice, and that’s generally how it is consumed ceremonially today. 

Ceremonial Cacao is a heart opener that offers a gentle “high” without entering a mind-altering state. It’s a stimulant that feels similar to coffee minus the anxiety – which anyone with caffeine sensitivity will be glad to hear! 

I like to incorporate ceremonial Cacao in many of my practices. For example, I will drink Cacao during lunar rituals, equinoxes (read my blog on my Autumn equinox ritual including Cacao), when working with my heart chakra or any other time I want to tap into the childlike energy and creativity Cacao brings out in me.

One of the most common techniques, breathing in through the nose and out through the mouth is a great way to relieve feelings of stress, anxiety and panic. You can get the most benefit by making it a part of your daily routine. This technique can be done standing up, sitting or lying down. Begin by breathing in through your nose and out through your mouth for a consistent length of time, like 5 seconds in and 5 seconds out. After repeating this exercise in a cycle of at least 5 minutes, you’ll feel much more relaxed and ready to overcome the barriers that were once in your way.

I find this method helps when I am feeling restless and finding it difficult to focus when meditating. Whilst meditation is a calming practice in itself, it can be easy to get distracted and struggle to find the inner peace that is required for a really fulfilling session. Thankfully, this breathing technique really helps me to circle back and refocus when I feel agitated or unsettled during a meditation.

Many basic breathing techniques like this one are also being incorporated into popular apps like the Mindfulness feature on the Apple Watch, which includes a ‘Breath Session’. If you’ve already got an Apple Watch or a similar wearable device, you can set a reminder to do this every day, which is a great way to ensure you’re consistently incorporating breathing techniques into your daily routine!

A slightly more advanced breathing technique that also uses the in through the nose and out through the mouth method is diaphragmatic breathing, also known as belly breathing or abdominal breathing. This technique helps you to connect with your diaphragm and train it to open up to your lungs so you can tune into your entire body and breathe more deeply and efficiently. The basis of many relaxation techniques, diaphragmatic breathing has many positive physical benefits, like increasing oxygen in the blood and reducing your heart rate and blood pressure, all of which help you to relax.

This technique is easy and involves a simple method – breathing in through your nose and out through your mouth. Once you’ve got yourself in a comfortable sitting or lying position, the first step is to relax your shoulders and place one hand on your chest and the other on your stomach. Next, without straining, breathe in as much air as you can through your nose. As you do, take note of the air moving through your nostrils and into your diaphragm, as your stomach expands and your chest remains still. As you exhale, purse your lips and breathe out for 4 seconds through the small hole you’ve created as your stomach gently contracts. Repeat these steps a few times for the best results.

I like to do this breathing exercise when I’m feeling overwhelmed by a situation or task and I need to bring myself back to the present moment and start afresh. Encouraging feelings of renewal, this method puts me in a better position to approach the challenge again with a clear mind.

Forming part of Pranayama (yoga breathing practices) and also known as nadi shodhana, alternate-nostril breathing is used not just in yoga, but mindfulness and relaxation methods, too. Deep-rooted in ancient traditions, this method works to recognise and channel the feminine and masculine energies; with the breath creating balance between the two sides. As the name suggests, this technique involves breathing through alternate nostrils, one side at a time. By controlling your breath and focusing your attention, this method of deep breathing has many positive effects on the body and mind including regulating the nervous system, lowering blood pressure, improving overall breath quality (if actioned regularly), and reducing symptoms of stress and anxiety.

Begin by pressing your right thumb on your right nostril, close your eyes and exhale slowly through your left nostril. Once you’ve exhaled fully, you can move onto the other side and place your ring finger on your left nostril, inhale through your right nostril and release. Repeat the process by placing your right thumb on your right nostril and so forth. You can do this 3-5 times, but research shows you’ll reap the most benefits if you continue for around 10 minutes.

As an avid yogi, alternate-nostril breathing is a method that I regularly apply to my yoga practice. It helps me to generate the right mindset and take notice of my breath so I can sync my breathing with each movement. I would highly recommend it to anyone who is focusing on their wellness or using meditative techniques like yoga to connect the body and mind – particularly if you are practising vinyasa. 

In addition to breathing, there are a few activities that I like to do to stay calm and centred.  These include practising yoga, going to the gym, playing the guitar and spending time with my dog. These activities help to clear my head and reach a peaceful and graceful state of mind.

Breathwork can be a great way to gain better control over your physical and mental wellbeing. Having incorporated all of these techniques into my practices and witnessed how effective they can be in keeping me calm and centred, I would highly recommend trying them out for yourself! 

Or, if you’re already using breathing methods like these and would like to explore some more complex techniques, I’d recommend holotropic breathwork, which I explored in a previous blog. 

Heart openers are fantastic invigorating yoga poses for providing an energy boost as they get the blood pumping around the body, helping to battle fatigue and low mood. Wheel Pose is an intense back bend and front body opener getting into the chest, lungs, shoulders – and even the front of the legs and hip flexors. While stretching out the front of the body, the pose also builds strength in the back body, particularly in the shoulder and upper back – though do be careful you don’t crunch and strain your lower back in this pose as it could lead to injury.

How to get into the pose: 

1. Start lying on your back with your knees bent. Plant your feet firmly into the ground hip-width apart and directly under your knees. 
2. Reach your arms up and back, placing your palms on the ground alongside your ears, fingertips towards your shoulders. 
3. Inhale, then use your exhalation to lift your hips and torso off the floor enough to place the crown of your head on the mat. Make sure to keep the weight off your head. 
4. Inhale and press down with your hands and feet to lift yourself off the mat and into the back bend. Keep your knees and elbows drawing into your midline and not splaying out. 
5. Breathe deeply, rotate your inner thigh to the floor and reach your tailbone towards the back of your knees. 
6. Hold for 5-10 breaths. 
7. Tuck your chin into your chest to come out of the pose and lower your body to the floor.

A beginner-friendly balancing asana, Tree pose is great for cultivating strength in the lower body while working the mind to stay focused. Although a simple pose, a lot is happening. The legs, glutes, core and back all have to switch on to keep you balanced, while the hips and inner thigh benefit from the opening stretch – this all aids in improving posture and alignment. 

Tree pose is also a play in opposites. As your standing leg grounds down and feels rooted, your arms reach up high above, pulling away. The mental focus required in this pose provides an energy boost for your mind ensuring you stay present throughout your day.

How to get into the pose: 

1. Start in Mountain Pose, lift your sternum and shift your weight to your left foot. Press down through the base of the big toe and feel your inner thighs rotate in and towards the back of your mat. 
2. Find something to focus your gaze on, place your hands on your hips and bend your right knee towards your chest. 
3. Place your right foot high to the inside of your left thigh or shin. Do not place it on your knee, as you risk injury. 
4. Actively press your right foot and left leg into the midline. Avoid leaning your torso to the side, stay level and squared to the front. 
5. Inhale and bring your hands to the heart centre in Anjali Mudra, or if you feel steady, stretch them high overhead.
6. Hold for 5-10 breaths before releasing slowly and with control back to Mountain Pose. 
7. Repeat on the other side.

Also known as a ‘yogi squat,’ Garland pose is another deep hip opener linked to our root chakra. Stretching out the pelvis, ankles and back, Garland pose is one I’d encourage you to incorporate into your daily practice since it’s fantastic for correcting the tightness we develop when sitting at a desk all day. 

While Garland is mainly a grounding and calming pose, I still wanted to include it in this list of invigorating poses as it shows how we can harness our energy in a gentler way. Yoga doesn’t need to be physically taxing to be energising, sometimes our bodies need the opposite. By sitting quietly in this pose you can work on harnessing your inner strength.

How to get into the pose: 

1. Begin in Mountain Pose with your feet together and your weight evenly distributed. 
2. Exhale as you lower down into a deep squat, trying to keep your heels on the floor. If they don’t reach, try resting your heels on a block or folded-up mat. 
3. Spread your knees wide, so you can tuck your chest between your thighs. 
4. Bring your palms together in Anjali Mudra and press your elbows against the inside of your knees. 
5. Keep your chest lifted and avoid rounding the upper back. Look straight out in front rather than down to keep your chin lifted. 
6. Hold for 5-10 breaths.

Another heart opener, Upward Facing Dog is a classic yoga pose that’s included in many Vinyasa flows and a key part of many Sun Salutation variations. As mentioned above, backbends and heart openers are wonderfully invigorating yoga poses for an instant boost! Upward Facing Dog, in particular, is ideal if you’re working on improving your posture while strengthening your spine, shoulders, wrists and even your glutes since your legs are active.

How to get into the pose: 

1. Start laying on your front with your palms on the ground up by your lower ribs and legs stretched out with your feet hip-width apart. 
2. Make sure your ankles are aligned with your feet, then activate your legs by pressing down all ten toenails. 
3. Tuck your elbows in and press down with your hands and feet to raise yourself as you inhale. Your arms and legs should be completely straight, legs lifting off the floor.  
4. Draw your shoulders away from your ears to elongate the neck. 
5. Keep the core active to protect the lower back and avoid any painful pinching or crunching. 
6. Hold for 5-10 breaths.

As the name suggests, Warrior II is a powerfully invigorating yoga pose that’s great for beginner and advanced yogis alike. It’s a pose that requires great discipline to practise for any length of time. Warrior II forces us to come back to our breath and inner focus. As a fire starts to build, avoid the temptation to straighten the front leg and instead relish in the challenge. 

Warrior II is a fundamental pose that once you’re comfortable with you can build upon to practise other fun variations such as Humble Warrior, Reverse Warrior or Extended Warrior. Each variation has its own challenge bringing with it different energies you can cultivate in your practice. 

How to get into the pose: 

1. Face the front of your mat and take a big step back with your left leg. Turn your back foot, so the outside faces the short edge of the mat, and your toes point towards the upper left corner.
2. Keep your right foot and knee facing the front of the mat. 
3. Stretch your arms straight out from your shoulders, palms face down with your wrists approximately over your ankles. 
4. Exhale and take a deep bend into your right knee, stacking it over your right ankle. 
5. Keep your weight evenly distributed across both legs, pressing down through the outer edge of your back foot. 
6. Lift up from the crown of your head, keeping it stacked over your shoulders and hips in one long line. 
7. Reach through your fingertips and turn your head to look past your right arm, if that’s comfortable for your neck. 
8. Hold for 5-10 breaths before coming out of the pose. 
9. Repeat on the other side. 

According to psychologist Carol Dweck, there are two types of mindsets. A fixed mindset and a growth mindset. She explains that someone with a fixed mindset believes their basic qualities are fixed, their talent level can never change and that this alone creates success or failure. They don’t believe in making any effort either way. Often, someone with a fixed mindset will find themselves thinking: “I am either good at something, or I never will be,” which is an incredibly limiting belief.

Someone with a growth mindset, on the other hand, believes they can build upon their basic abilities through dedication and hard work. They see their talents as a starting point to continue learning and growing, which is essential for success. A growth mindset is the key to unlocking your potential and meeting your higher self.

If you feel like you may be stuck in a fixed mindset, the good news is that you can develop a growth mindset through inner healing. 

Before shifting your mindset, you first need to acknowledge where you are right now. What is the little voice in your head saying? How is it talking to you? Is it full of negative self-talk? What thoughts and limiting beliefs are currently blocking you? 

Once you are honest with yourself and identify what thought patterns are keeping you in a fixed mindset. Once they’re identified it’s easier to release yourself from the negativity. My preferred way to achieve this is by starting with shadow work. We all have parts of ourselves buried, but unless we peer in and examine our darker sides, we won’t understand what actions we need to take to allow ourselves to grow. 

Shadow work is all about honouring how you actually feel. Instead of suppressing your emotions with fake positivity, it’s about digging deep, allowing whatever needs to come up to be present before emptying yourself of anything that no longer serves you. Once the space is clear, you can fill it with positivity, growth and light. This is how you can go from a fixed mindset to a growth mindset.

There are many ways you can approach shadow work release. I like to start by making my environment feel sacred and safe with a smoke cleanse, lighting candles and carefully choosing crystals to aid whatever healing I feel called to do. Once settled, I drop into meditation and breathwork. I imagine thick, black smoke leaving my nose with every exhalation and bright, white light entering with every inhalation. If you struggle to imagine this yourself, I highly recommend trying a guided meditation specifically targeting shadow work and creating a better mindset.

I pause the meditation once I feel empty of negativity and immediately start writing a gratitude list. Reframing your brain to focus on all you already have creates an abundance mindset that will naturally bring in more opportunities for growth. Plus, writing about things you’re grateful for will boost your mood! I also note what I would like to accomplish with a sense of detachment – this removes any emotional pressure that may creep in from a fixed mindset limiting beliefs. 

Many believe that growth is about pushing yourself beyond your limits to achieve more. However, I am not one to subscribe to the grind or hustle culture. Instead, I think true growth starts with inner healing, being honest with yourself and facing your shadows.

The meditation and journaling method I have outlined above are a great way to get started on your journey by removing any roadblocks that are in your way. If you focus on building a growth mindset first, the rest will follow.