Breaths, Books, Tips & Tools in under ten…

However good our intentions it’s not always possible to dedicate 60 or even 20 mins to a breath, stretch or any sort of session. So this section is dedicated to tips, tools and breath techniques which are all under ten minutes. Please note that the videos on this section are from the weekly home recordings, hence the less professional look and feel with less lashes and a messier mop of hair, but still filled with the same amount of love and sanity restoring tools :@)

Breath Illustrations

Sometimes it’s easier to go back to basics to just follow a picture. Each one exclusively painted for by the incredibly talented Sandra Surdu @seaslessly

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For those days when you need to stop the monkey mind taking over... Cover the right nostril. Inhale through the left, exhale through the mouth. Just a few minutes every day for 7 days can transform your relationship with your mind

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Your ✋🤚 are simply interlaced in your lap and your eyes can actually stay open 👀for this one. The breath meditation literally just involves you taking little sips of air in through a straw 🥤like 👄 and exhaling naturally in any way you wish. Take in as many little sips of air in through the straw shaped mouth as you comfortably can per each inhale - maybe aim for 6 to 8. But please remember it’s not a competition there are no 🏆or 🥇 for making yourself hyper ventilate and pass out 💋Do for no longer than 5 minutes and at the end take a deep inhale, hold the breath for 30secs (or as many seconds as you can) and exhale. Take the time to quietly sit or layback for a minute of so if you can. Enjoy!

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This beautiful breath relieves anxiety and promotes calmness 💆‍♀️ and mental clarity 🤓 Sit crossed legged or in a chair if you prefer 🧘🏼‍♀️. Place the left hand on the center of the chest at the ❤️ Center. The palm is flat against the chest, and the fingers are parallel to the ground, pointing to the right 👉 Touch the tip of the index finger with the tip of the thumb making a circle in your right hand and raise it up to the side as if giving a pledge ✋. The palm faces forward, the three remaining fingers pointing up. The elbow is relaxed near the side of the body. Either close the eyes or look straight ahead with the eyes 1/10th open. Inhale slowly and deeply through both nostrils. Then hold the breath in and raise the chest. Retain it as long as possible. Then exhale smoothly, gradually, and completely. When the breath is totally out, hold the breath out for as long as possible. Concentrate on the flow of the breath. To end inhale exhale strongly 3 times. Relax.

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Sit in Easy Pose with your spine straight, chin in and chest proud and lifted like a lion Rest your elbows alongside your rib cage. Place your hands in front of your chest, palms facing upward, with the two pinkie (little) fingers touching and the outside part of the base of the palms touching. Touch the tips of the middle fingers so that they form a 🔺. The mudra (hand position) is held before the 💖 center in a comfortable, prayerful position, but it does not touch the chest. Inhale through the nose in eight strokes. In other words, you are inhaling in eight separate "sniffs." You can feel the breath travel the length of the nose from the nostrils to the eyebrows. Exhale completely and totally with a whistle through the puckered lips 👄. Continue for 3 minutes.

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Here is one simple yogic breath technique for emotional balance you can do almost anywhere 😊❤️. First, drink a glass of water 🥃 - sounds strange but trust me it does make a difference and is part of the ancient instructions so who are we to argue 🧝‍♀️ Sit cross legged or in a chair if you are feeling slightly defiant or simply aren’t in the mood to sit on the floor 🤷‍♀️💋 Next cross the arms 🙅‍♀️ and place the arms across the chest and put the left hand under the right armpit and right hand under the left, palms are open and against the body. Like you are giving yourself a HUGE hug 🤗 Raise the shoulders up tight against the 👂lobes. Pull the spine straight up from the back of the head which brings the jaw in and up. Close your eyes 💆. The breath in and out of the 👃 will automatically become slow. Continue for 3 minutes. As with all these breaths remember to sit for at least 30 seconds to 1 minute afterwards to feel the full affects

Weekly Breaths

5 minute guided breath of the week. I recommend you pick a breath to do every day for a week or even better for a month. Keep a journal and see the positive impact on both mind and body

breath meditation for self engagement breath stretch nestWatch video

Breath of the Week - Meditation for Self Engagement

Breath Week 1Watch video

Breath of the week (i) - Sitali Pranyama (the tongue rolling one) for cooling anger and anxiety

Breath Week 2Watch video

Breath of the week (ii) - Breath to Manage the Mind

Coming soonWatch video

Breath of the week (iii) - Breath for Praanic Energy

Watch video

Breath of the week (iv) - Breath for a Calm Heart

Watch video

Breath of the week (vi) - Breath for Inner Kindness

Watch video

Breath of the Week (vii) - Breath to Help Rebuild Yourself

Book Tips

Sugar Blues Feel Like a Fish in WaterLarger image

Sugar Blues by William Dufty. Never has a book had such a long-term positive impact on my eating habits. I've not had a fizzy drink since reading it 2 months ago..

Manifest Roxi Nefousi Feel Like a Fish in WaterLarger image

Manifest by Roxie Nefousi. Put aside any preconceptions this is a gamechanger!

The Art of Happiness Dalai LamarLarger image

The Art of Happiness by The Dalai Lama - Simple lifechanging!

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The four pruposes of life. Trust me, you'll want to read this. I'm up to my 5th re-read!

Cacao Recipes

Please see below for some Cacao Recipe Ideas to try

RevealCacao cashew nut nourisher

3 tablespoons ceremonial cacao
2 tablespoons almond butter
1 tablespoon cashew milk
Simply add the above ingredients into a blender, and preferably with a magical or at least inspiring piece of music playing (trust me it makes a difference!) blend the ingredients together until smooth. I do tend to like to add half a cup of hot water too, but some  of you may prefer the cooler taste.
Pinch nutmeg
Garnished with fresh mint
Enjoy respectfully and responsibly as always xxx

🧝‍♀️

RevealDaily Milkshake

2-3 tablespoons Cacao

One cup of hot water

Half a banana

Half a glass of rice milk

Splash of cold water

Blend together for a smooth texture. Take your time to savour the taste and the sensations in the body & mind.

RevealLove Deeply

3 tablespoons of Cacao

2 tablespoons of Maple Syrup

1 tablespoon Cashew Butter

Splash of Rose Water

Mix in a blender and garnish with fresh rose petals

Enjoy mindfully and with love as always xxx