PURCHASE MEDITATIONS ONLINE

Now you can purchase special guided visualization meditations online for 3.00€ each created by  my Australian friend Peter Keys. Get the MP3 version and enjoy the meditations on your own time. At the end of the list you can find descriptions of each meditation. Have a look here

GET YOUR HANDS DIRTY...

The spring is here... it is time to get your hands dirty and start a small garden...It is an antidote for stress as well. A little water, some fresh air, seeds and sunlight. That's all it takes to create a restorative refuge from life's demands.
Like I mentioned gardening is the perfect antidote to stressful life. It teaches you patience, encourages optimism and, when our efforts pay off, rewards us with unexpected delight. Just 20 to 30 minutes spent pottering can restore your spirits and bring an element of calm and satisfaction to your day. And best news is you don't have to be an expert to grow you own health-giving herds.

Where to plant

Herbs love sunny spots where they aren't exposed to too much wind. A sheltered patch  of 2m x 1m on sunny side of the wall, for the urban living you can use the balcony, but if you are pressed with space, herbs also flourish  in window boxes and pots. 

What to plant

 What are your favorite herbs and which ones you use the most when cooking? Parsley, mint, basilica, rosemary, lemon balm, coriander, lavender, camomile etc. Or try other ones, you can make one pot for your culinary use, one medicinal, one aromatic and one for flowering. 

How to plant

If you don't have any pots, go to a nursery shop, where you can also find your seeds or small plants that you can replant. Buy pots that have a whole in the bottom and if you keep your pots in your balcony or inside get a plate under the pot that water does not run on the floor. On the bottom of your pots and containers put some stones or gravel and then good quality soil to ensure adequate drainage. Herbs grow best on a slightly alkaline soil, so if you think your soil is too acidic, neutralize it with some lime juice. If you are planting a bed, place large perennials for a screen. Plant annuals and low-growing herbs in the front, along with those you are likely to pick most regularly. Newly planted herbs needs lots of water, but ones they are established, they are naturally drought resistant. Water when the top 3cm of soil is dry to the touch. 

Caring for your plants

Fertilise your plants ones a month. Ask some advice from your nursery but use only organic fertilizers. 

Picking and using your herbs often means pruning time is greatly reduced.

7 WAYS RESTORE YOUR BALANCE

Feeling weighed down?


Tip the scales back to those joyous times when life meant playgrounds, puddles and plasticine. 

1. Skip Why did you ever stop?
An invigorating skip down the road has all benefits of a mini-workout with none of the seriousness.
Try it - you will exude positive energy. Hint if you are too inhibited to do it alone, take a child by the hand and skip in tandem...

2. Dance Crank up the volume and cavort. Move your body as if no one is watching. When on your own, light some candles and dance in the dark just with the candle light naked and let your body to move like you were in some kind of trans. Choose a suitable music for you, Celtic music or American Indian music can suite this type of dance. Just let go and be whole with your body, mind and soul.
Whether you are attempting the cha-cha, Swan Lake or your special version of hip-hop or Abba's Dancing Queen, you will enjoy reduced stress levels, increased energy and improved strength. Try your favorite music while cleaning your house. I always clean my house with Barry White... It makes house cleaning so much more fun...

3. Blow bubbles Experience immediate and irrational childish pleasure. No bubble mixture? No problem...Take a time for a relaxing bubble bath in the evening in your own privacy and play with bubbles like you used to do as a kid.

4. Laugh when we chuckle, our body release a cocktail of hormones and chemicals that has a startlingly positive effect on our system. What funny videos, tell jokes to your friends, play funny games with kids...A good belly laugh can give you a powerful cardiac workout that oxygenates your internal organs, leaving you energized and restored.

5. Jump on the trampoline Don't worry about your wobbly bits. just experience the unadulterated fun of making fool of yourself. Bouncing around might be not dignified, but it will certainly get you giggling. It is also a fantastic heart-strentghening and muscle-toning exercise. Just make sure that your trampoline have a safety net and it stand steadily on the ground.

6. Splash in the puddles Why worry ii your shoes get wet. Better yet, dot it barefoot. Rediscover the unbridled childhood pleasure of making a mess, getting dirty - and loving it.
 I must say while on the road cycling towards the Santiago de Compostelle, on the last day, the only rainy day we past a village with wet cow pooh on the road that got us "muddy", so the only way to clean us was to cycle in to every large puddle on the road for next few kilometer's but oh my, was that fun...

7. Fly a kite It is both meditative and exhilarating pastime. When you have got a kite on a string, there is no reason to let a windy day keep you indoors.  Before gently tossing your kite into the sky with both hands, be sure to find a spot that is free from trees and power lines. Then enjoy the dips and dives that follow.

                  "BE AWARE OF WONDER. LIVE BALANCED LIFE
                  - LEARN SOME & THINK SOME & DRAW & PAINT &
                   SING & DANCE & PLAY & WORK EVERY DAY SOME"
                                    -Robert Fulghum-

TO HAVE AND HOLD

                  Hugging is a lovely way to show you care. It's also a proven stress-reliever. 

Revive your togetherness. If you have a particularly difficult day of deadlines and drama ahead of you, don't get worked up. Rather get up close and personal, because warm intense hug can greatly reduce the harmful physical effects of stress. According to studies conducted at the Touch Research Institute in America, wrapping your arms around your partner can lower your body's output of cortisol ( a dangerous stress hormone that drives up your heart rate and blood pressure) and create a surge of feel-good brain chemicals instead.

MEDIA BRAKE...

Detox your mind and soul by keeping a media brake. Most of us read the newspaper in the morning. On the way home from work, we likely to tune into a news bulletin on the radio too. Some people are listening the radio the whole day at work. So instead choose a nice music chanel. Given the often unsettling and tragic headlines we are fed. It's no wonder we feel anxious at times. Just for a week, try focusing only on the good news and nice soothing music that suites you. Cut your TV watching time in half and only watch positive programs, no news, no crime series, just funny and anything that you can maybe learn something new.
Tune out and made a date with your CD collection. The right piece of your favorite music in the evening makes you calmer and relaxes you. Soothing, calm music can have a profound and immediate effect on your stress levels. After a week you feel much better...

RELAXING BATH

Have a bath treatment at home...Your sense of smell is directly linked to the limbic system in your brain- the seat of emotion. this explains the extraordinary power fragrance has over your body and mind. indulge in a aromatic bath with some bath salts and aromatherapy oils and light few candles around you.

Cocoon your soul in the fragrant pleasure of a perfect bath... Close the door...Close your eyes. Breathe in the calming scents of essential oils and herbs. breath out stresses of the day. Relaxing in a warm bath relieves sore muscles and joints, reduces tress, and promotes a good night's sleep. Add soothing music, soft lighting and a bath with lavender and chamomile essential oils to calm your senses. You can create a real spa experience in the privacy of your own home.

There must be quite a few things that a hot bath won't cure,

but I don't know many of them

-sylvia plath

JUST IMAGINE...

...How wonderfully restful it would be to get a good night's sleep. If you find it difficult to drift off, try this once you have switched off the lights. Imagine yourself on an island at twilight. Feel the warm evening breeze against your skin, carrying with it the sweet perfume of delicate flowers. Look at the darkening water and listen to the rhythmic sound of the lapping waves. taste the faint traces of salt and sand on your skin. The more vivid your visualisation, and the more senses you involve, the more effective it will be.

6 WAYS TO RELAX YOUR BODY & MIND

Feeling tense, irritable and overstretched? Pause for a minute...And breath...Deeply...And then experiment with these slow-down ideas...

1. EXAMINE YOUR EVENING

Skimping on sleep affects your stress levels and immune system. Leaving you sluggish, forgetful and tense. Aim for at least seven hours of sleep every night, and if your schedule allows it, a 20 minute power nap in the afternoon too. Remember, rest and relaxation go hand in hand. Have an effective wind-down routine, which includes switching off the TV at least an hour before you climb in to your bed. And avoid heavy meals and alcohol shortly before turning in.

2. GO THE HERBAL ROUTE

Try a few drops of lavender essential oil on your pillow at night to encourage restful sleep. When you feel stressed during the day, inhale a few drops of basil, clary sage, lavender and sandalwood essential oils on a tissue. If your anxiety is also accompanied by a headache or muscular tension, add drops of marjoram and chamomile. A soothing soak in a scented bath with few drop of these oils in the bath water can also aid relaxation.

3. STROKE A CAT

Or hug a dog. Animal "therapy" is powerful medicine, and a wealth of research shows that close contact with a much-loved pet can greatly reduce your anxiety levels.

4. EXPRESS YOURSELF

When certain feelings are uncomfortable for you, pick up a pen. Putting things down on paper is a healthy way of releasing emotions you don't want to express physically. Writing is a way to rid yourself negativity and anger, but it's also therapeutic tool for self awareness. As you commit words to paper, you begin to observe your patterns and wrestle with your demons. Writing helps you to explore concepts like forgiveness, courage and authenticity.

5. MEDITATE

Find a comfortable spot and sit or lie on your back . Choose a specific word that has positive connotations for you - a mantra, of sorts- and close your eyes. Next start consciously relaxing your muscles. Begin with your toes. Feel them loosen up, work through your feet, legs and torso, and all the way up to your head. Breathe deeply and slowly, and repeat the chosen word on every exhalation. After five minutes you should be able to sense the tightness leaving your body.

6. REMEMBER TO BREATHE

Give yourself the gift of 10 minutes. Lie down on your bed, or on a towel on the floor, with your feet about 50 cm apart. Your head and your neck should be aligned with your back. Close your eyes and practise diaphragmatic breathing with your hand gently resting on your abdomen. Ensure your chest isn't doing all the work. Concentrate on the rhythm of your breathing, until it becomes smooth and regular.

BASIC BREATHING MEDITATION

Breathing is the cornerstone of all kind of meditation techniques, this practice centers on something we always do but rarely notice: good quality breathing. You do not need to do anything with your breath but observe it first. Eventually you can work on changing your breath, and sending it into new areas of you torso. But at first, just become aware of each inhalation and exhalation; let your mind track how the breath moved, mapping where it goes to develop an understanding of your own unique "breathing identity"

You can even try breathing while wearing earplugs to amplify the internal sound of your breath and to block any distracting noises.

This breathing meditation is easy to do anytime and anywhere and you will get centered easily. "you can retreat to your breath whenever you are feeling dull, tired or stressed out. You can start with few minutes first and build it up to twenty minutes. The best way to do it is to be in a place you can relax and have a open window or good air quality.

How to do it?

1. Sit your legs crossed or lie down on your back and keep your body straight. Have a firm pillow or rolled towel under your knees. Your arms should rest about 45 degrees from your torso.
2. Breath quietly in and out through your nose, feel each breath as it moves through your torso. Feel where in your body the breath is moving and where it is not.
3. Begin to notice how your breath changes as you focus on it, and how your awareness changes in turn. 
4. When your mind begin to drift, gently bring it back to your breath.
5. Begin to bring your breath to areas of you body that feel dull or "un-breathed". Imagine your torso as a container, and try actively sending breath into the places it's not reaching, such as your pelvis or bottom part of your stomach area. Don't force the breath, just allow it to follow your consciousness. 
6. At the end of the session, wiggle your fingers and your toes, then stretch your arms and legs, if you are lying down, roll over to one side and pose before pushing up to a seated position. Roll up slowly, leading up you torso and raising your head last.
7. Have a glass of room temperature water and drink it slowly.

This meditation exercise will help you to detoxify your lungs and oxygenate your blood stream. It will also calm you down and help you to prepare yourself for a good night sleep.

BACK TO HEALTHY LIFESTYLE

YOU ARE WHAT YOU EAT! I am sure most of us have heard this before. It is a statement that is often used in health and food articles or programs. Many people are ignoring the nutritional value of the food that they eat and they just carry on eating junk food and ready made dishes that are easily found  in every supermarket. But even supermarkets have better choices for your daily meals, than these industrially ready made dishes with full of salt, sugar, fat or additives. Most of the supermarkets have sections of organic food, from fruit and vegetables to meat and milk products. Organic food is actually food the most of the people used to eat just 50 years ago... Seasonal vegetables and fruits that had grown in the real fields without any artificial fertilizers or toxic pest control products... Meat and milk came from the farms where animals were feeding themselves by walking outside on the fields. Fish came from sea and lakes without being farmed in a closed pools where the fish get fed by automatic feeders and their food contains antibiotic just in case that the fishes might catch a sickness. I know a person who is allergic to antibiotics and she can't eat farmed salmon because of the antibiotic that is stores in the salmon flesh.
There is an other eating habit problem that many people have today... That is over eating, many people just eat too much, what they really need for the daily requirement and when that food has no nutritional value, the person feels tired and have lots of digestive problems and which on the long term can cause diabetes, high blood presser, heart problems etc.
So many families don't have a shared meal anymore and in many families nobody really knows how to cook... Have we just become lazy, ignorant or what is it? Today there are so many sources that we can get information about good healthy food... Cooking a meal with your children can be a quality moment and they will learn from a early age how important is to cook your own meals.

I try to eat the healthiest possible way, but I am not a fanatic about the strict eating rules. I have suffered from Candida during many years when I was in my 20's and due to that had a terrible rush in my hands. If I don't control what I am eating the Candida comes back quite easily, so with my healthy eating habits I have manage to keep the Candida away. I enjoy good quality coffee and wines. I love my morning coffee and I just try to not have more than 3 cups of coffee per day... In the Mediterranean diet or way of eating, people have a glass of wine with their meal. Especially red wine can have some health benefits if you only drink a glass or two per day... The food that you eat should have nutritional value for your body but it also need to give you a moment of pleasure, a shared moment with family and friends and don't feel bad if you want to enjoy some wine with your meals... A moment of pleasure will be benefit for you and it will keep the stress levels down...
Your food choices will affect your body in good way or bad way...Most people who have a healthy lifestyle are less stressed and hardly ever catch a cold or flu, their immune system works much better and they have more energy.
Healthy food and lifestyle is not boring. Healthy food will teach you about new flavours and it will bring more colour to your plate. Most of the ready made dishes contains artificial colours and flavours...So many people especially children don't know about a real taste of food.
 Ones you shift your mind for a healthier lifestyle and start to eat food, that will be good for you and will give you the needed vitamins and minerals your desire for the junk food falls away. You begin to feel better so you begin to eat for life. Why so many of us only take this decision after they have fallen sick? So many diseases could be avoided by eating healthier from your childhood and young adulthood. Exercise is the second key to the good health. A regular exercise will keep your body fit and help you to maintain your cholesterol levels, it will also help you to cope with stress and by exercising you will keep your heart healthy and your digestive system and circulation working better.
We all have periods in life when we tent to eat and drink more, those periods can be short term like festive seasons, bit longer like holidays and then so many of us fall into bad eating and drinking habits when we are stressed or we have relationship or work problems in our life.
If you feel that you really need a change in your eating habits to get a better and healthier lifestyle you might want to start with a detox program that will help you to cleanse your body. It is not a diet or a fastening program, it is a detox cleansing program that takes 28-days, during those days you can eat different vegetables, fruits, nuts, some fish, non dairy products...By this program you will loose some weight but which is the most important thing is that you will cleanse your whole body system and you will gain energy, feel great, look good and get back to a healthier lifestyle.