Category: Wellness & Physical Health

Step out of your shoes and feel the earth beneath your feet! Walking barefoot on natural surfaces like grass, sand, or soil is an instant grounding technique. As your bare skin connects with the earth’s energy, you absorb its healing vibrations. Take a mindful stroll, focus on each step, and let the earth’s gentle embrace soothe your worries away.

Find a quiet spot outdoors, lie down, and rest your body on the earth’s surface. Letting your body make direct contact with the ground helps discharge any built-up stress and tension. Close your eyes, take deep breaths, and allow yourself to become fully present in the moment. Feel the support of the earth beneath you, and visualise your worries dissipating into the soil.

Spending time in a garden can be a profoundly grounding experience. As you plant seeds, tend to the soil, and witness the growth of plants, you connect with the cycles of nature. Gardening allows us to nurture life, fostering a sense of purpose and connection with the earth’s abundant energy.

Water is a potent conductor of grounding energy. Whether it’s dipping your feet in a natural stream, taking a relaxing bath, or simply splashing your face with water, these acts can instantly calm your mind and restore a sense of balance. The gentle flow of water connects us with the flow of life, reminding us to let go and embrace the present moment.

If going outside is not feasible, earthing equipment provides an excellent alternative. Grounding mats, sheets, or patches allow you to receive the earth’s electrons indoors. These tools can be used while working, sleeping, or simply relaxing, providing you with the benefits of earthing without leaving your home.

Each of us possesses a beautifully unique body, a vessel that carries us through life’s adventures. Embracing our body means accepting it as it is, free from judgement or comparison. By shifting our perspective, we can appreciate the amazing capabilities and strengths our bodies possess. Remember, beauty comes in all shapes, sizes, and forms, and it is our diversity that makes us truly remarkable.

Body positivity is more than a movement; it is a mindset and a way of life. By adopting a body-positive mindset, we can dismantle societal beauty standards and challenge harmful narratives that perpetuate negative body image. Cultivating body positivity involves replacing negative self-talk with self-acceptance, self-love, and appreciation for our bodies’ unique qualities. It allows us to focus on our strengths, rather than fixating on perceived flaws, and nourishes our overall well-being.

Self-Care

Engage in activities that promote self-care and prioritise your well-being. This may include relaxing baths, practising mindfulness, or indulging in hobbies that bring you joy.

Positive Body Language 

Smile, stand tall, and embrace positive body language. Our physical posture can impact our mental state and influence how we perceive ourselves and how others perceive us.

Detox from Social Media 

Take breaks from social media platforms that promote unrealistic beauty standards and trigger comparison. Instead, focus on activities that allow you to be present and fully engaged in the real world. Personal experience has shown that stepping away from social media can free up time for self-reflection and pursuing meaningful activities.

In recent years, a rising trend known as somatic shaking has gained recognition as a powerful practice for regulating the nervous system and promoting overall well-being. This unique technique involves intentionally inducing a tremor or shaking in the body to release stored tension and stress. While it may seem unconventional, somatic shaking is rooted in science and has been found to offer numerous physical and mental health benefits.

Somatic shaking is based on the body’s natural instinct to release stress and trauma through trembling. When faced with a threat or experiencing intense emotions, the body responds by activating the sympathetic nervous system, triggering a “fight or flight” response. However, if the body is unable to complete the natural discharge of this activated energy, it can become stored as tension, leading to various physical and emotional issues over time.

As someone who has embraced the practice of somatic shaking, I can attest to its immediate relief and transformative effects. When I first encountered somatic shaking, I approached it with scepticism. However, as I surrendered myself to the practice in a safe space with comfortable clothing, I felt a profound shift within me. The gentle tremors that coursed through my body seemed to release layers of tension, leaving me feeling lighter and more centred. The cathartic experience provided me with a renewed sense of vitality, clarity, and inner peace.

To embark on your own somatic shaking journey, it is important to create a safe and comfortable space free from distractions. Wear loose-fitting, comfortable clothing that allows for unrestricted movement. Begin by grounding yourself through deep, conscious breathing. Then, invite the tremors into your body by gently shaking different parts, starting with your hands, arms, and shoulders, and gradually progressing to other areas like the legs and hips. Allow the shaking to emerge naturally, surrendering to the innate wisdom of your body.

During the practice, remember to maintain a non-judgmental attitude and let go of any expectations. Focus on the sensations and allow them to flow freely, trusting that your body knows how to release stored tension. After the shaking subsides, take a few moments to rest and observe the newfound stillness within you. Embrace the sense of renewal and integration that arises.

The Four Agreements by Don Miguel Ruiz is a timeless guide that imparts profound wisdom rooted in ancient Toltec teachings. This book introduces four simple yet powerful agreements that can revolutionise how we navigate life: be impeccable with your word, don’t take anything personally, don’t make assumptions, and always do your best. By embracing these agreements, we can cultivate self-awareness, authentic connections, and liberation from self-limiting beliefs.

Since reading The Four Agreements, I’ve found myself applying its principles in all aspects of my being. It has been an invaluable companion on my journey of self-discovery, providing me with profound wisdom and guidance for creating a life filled with joy, love, and authenticity.

The Law of Attraction by Abraham Hicks offers profound insights into the universal law that governs our reality—the principle that like attracts like. Delving into the power of our thoughts, emotions, and vibrations, Hicks unravels the intricacies of manifestation. By aligning our desires, beliefs, and energy, we can harness the Law of Attraction to attract abundance, joy, and fulfilment into our lives.

By understanding and practising the principles of the Law of Attraction, I have witnessed a shift in my ability to manifest abundance and create the life I desire. This book has taught me to align my thoughts and beliefs with my desires, enabling me to attract positive experiences and opportunities.

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.

Yoga is more than just stretching. Practising yoga strengthens your body, mind, emotions, and spirit, bringing every part of your being into complete balance. Different styles of yoga have a vast array of benefits, from relaxation and renewal, to poses designed to energise and invigorate!

As a trained yogi myself, I wholeheartedly believe that yoga is the foundation to managing a nourishing lifestyle for the mind and body. But with a plethora of yoga styles out there, it can be challenging to determine the ideal one for you. To help, let’s delve into six of the most popular types of yoga and what they’re best for.

Hatha yoga is the most widely practised form of yoga and is the foundation for many other styles. Originating in India around 500 years ago, Hatha is a gentle and slow-paced style of yoga. During this practice, one focuses on finding balance in both the body and the mind.

In a typical Hatha yoga class, you’ll be guided in holding each pose for a few breaths, allowing you to find the right alignment and deepen the stretch. This style of yoga is best for those looking to increase flexibility, build strength, and find balance in their lives. As a beginner-friendly style, Hatha yoga is an ideal choice for anyone looking to start their yoga practice, or wanting to explore a more meditative approach.

Vinyasa yoga is one of the more dynamic and flowing types of yoga that synchronises movement with breath. It’s characterised by a series of poses that flow together seamlessly, creating a meditative and invigorating experience.Vinyassa yoga is a relatively modern style of yoga that emerged in the 20th century, and has since become incredibly popular in Western culture. 

Whether you are looking to deepen your mind-body connection or improve your physical wellness, Vinyasa yoga is an ideal practice to explore! The continuous flow of movement synchronised with controlled breathing, can elevate heart rate and improve overall cardiovascular health. The morning is a great time to practice Vinyasa when your mind and focus are sharp. The flow and poses of sun salutations are excellent ways to awaken your mind and body, getting your blood flowing and heart pumping.

Another one of the ancient types of yoga is Kundalini – originating in India over 5000 years ago, this is a spiritual and transformative style of yoga that focuses on awakening the energy within the body. This type of yoga is rooted in the belief of the existence of a dormant energy, known as Kundalini, which is thought to reside at the base of the spine. 

In a typical Kundalini yoga class, you can expect to practise a combination of physical postures, breathwork, meditation, and chanting. Kundalini yoga is an ideal practice for anyone seeking to enhance their spiritual connection, awaken their energy, and tap into their higher self. I’ve found this style to be especially wonderful in my exploration of the mystical and spiritual dimensions of yoga, as it combines meditation and chanting with movement. 

As the focus of this yoga style is to awaken energy, Kundalini is best practised first thing in the morning. Use this powerful practice to connect with your inner self and start your day off with a positive mindset. Carpe diem!

Various religions include fasting in their spiritual practice. Judaism has the Yom Kippur fast, Islam practices during Ramadan, and Christians have Lent. During these periods, individuals abstain from food and/or drink as a way of purifying their bodies and focusing their minds on prayer and meditation. 

Meditation, on the other hand, has been used for centuries in spiritual practices such as Buddhism and Hinduism. An exercise in training the mind, meditation can help one  achieve a state of mental clarity and inner peace.

I personally like to practise meditation during my morning routine when I first wake up or as part of my evening ritual 30 minutes before going to bed.

Running my own business Plant Essence can be very stressful, and that’s why I make a conscious effort to fast and meditate regularly. Fasting has always felt very natural to me.I even look forward to it and would do it more often if my work permitted me. When I was younger, I was able to practise a disciplined fasting routine. In my adult life, I realise the importance of sustainability and I understand the value of ensuring my body is fueled enough to energise me through my day.  I now stick to a much more practical and manageable fast, usually 12-16 hours. 

I also like to practise meditative breath work during my fasting periods, as my empty stomach heightens my sense of clarity. Combining all of these wonderful practices really helps keep me grounded, allowing me to fully connect and check-in with every part of my mind and body. I find it also boosts my energy throughout the day, and improves my sleep.

Start Slowly

If you have never fasted before, it’s best to start slow and dip your toe before diving straight in. Start with a shorter fast and gradually work your way up to longer periods. This will also create a more sustainable approach to fasting, encouraging you to really stick with it in your wellness practice.

Stay Hydrated

It is crucial to keep your body hydrated when fasting. Drink plenty of water, and avoid tea and coffee. The acidity and caffeine in tea and coffee will disrupt the cleansing process and be counterproductive to your detox.

Listen to Your Body

If you start feeling lethargic or experience any unwanted side effects, consider breaking your fast and changing your approach. It is always a good idea to speak to your doctor or a trusted health professional before beginning your fasting journey.

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.