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The sympathetic nervous system helps us to perform faster, higher, and longer. When the body is suffering from anxiety or subjected to stress, the sympathetic nervous system becomes weak. Breathing exercises can help you deal with such short-term emergencies. They are a good way to start your day; they are not difficult to learn and can be effective in managing anxiety and chronic stress. It can also be used to relax and bring balance to the mind and body.


Tips for Breathing Exercises

Deep Breathing

There are various exercises that you can do to get away with stress and panic attacks. One of the deep breathing exercises Deep breathing is the best technique for reducing stress and anxiety. Deep breathing can be practiced while sitting in a chair completely straight with your back on the back on your floor or bed. You need to take a slow, deep breath for about 5 seconds. Then hold the breath in for just a few seconds, and again breathe out through the mouth. The exercise should be repeated about 10 times. This method of breathing is important to keep the body calm and to make sure it experiences a soothing effect.


Alternate Nostril Breathing- ANB

Also known as Anuloma Viloma, alternate nostril breathing is a yogic breathing exercise. It is usually practiced in the ratio of 1:4:2. This means for every count of breath you inhale, you retain your breath for four times as long and exhale for twice as long – for example, when you close your left nostril with your thumb, breath in through your right nostril for a count of two, then close both nostrils and retain the breath for a count of 8, finally exhale for a count of 4. ANB helps to balance the autonomic nervous system, improve concentration on a subject or object, and it also balances the left and right hemispheres of the brain.


The Calming Breathe

The calming breath exercise is another effective exercise for meditation and reversing stress and anxiety. This breathing exercise is applied when one is under intense pressure, usually before a presentation. It helps to take off anything bordering you face the crowd. The calming breathe turns off the sympathetic nervous system and brings calmness, serenity, and peace from within.



Controlled Tempo Breathing- CTP

CTP You can be practiced either sitting down or lying down. Just make sure you close your eyes and breathe according to the number of beats (your choice) per exhalation. That is, for every 4 beats, inhale 4 counts and then hold for 4 counts and exhale for 4 counts. Do this for several minutes consistently. Most professionals follow up this breathing exercise with a deeper meditation.

Bellows Breathing – Bhrastika

Bellows breathing helps relieve fatigue and renews energy. It is as simple as practicing short and rapid rhythmic breaths through your nose, repeatedly. When it is regularly practiced, it can re-energize the body and improve your energy throughout the day.

Being consistent with these breathing exercises is key to maintaining a healthy lifestyle. Regular practice also increases your strength and endurance. If you have any questions, kindly visit Zen Spiritual.


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The purpose of meditation will determine the method of meditation used. Overall, meditation brings about mental clarity and relaxation. It also improves the health of individuals who have issues with depression, stress, anxiety, and high blood pressure. While traditional meditation such as Buddhism is used as a way to train the mind and body, and also reduce negative energy. All the same regardless of the method of meditation practice, the main aim is relaxation. Having clarified that, let us consider the most common methods of meditation.

Object Meditation

As the name implies, this method of meditation involves one to focus on a particular object (most often, still objects). It is believed that when you focus or concentrate on an object, you clear your mind and body. When practicing this kind of meditation, make sure you breathe deeply in and out a few times to clear every negative thought in your mind. If you’ve not tried this before, I urge you to give it a try today!

Deep Breathing

I call this simple but effective! Deep breathing is one of the best ways of meditating. To begin with, sit comfortably on a chair, floor or bed but make sure your spine is erect. Focus on your breath; do it slowly and deeply in and out. Listen to your breath, concentrate on your worries, exhale and inhale at different intervals. After a few minutes, draw breath at a deeper level. If you can master this kind of meditation, you can train your mind and focus your energy on good deeds such as love, kindness, gentleness, forgiveness, etc.


Buddhism meditation is one of the oldest and commonest forms of meditation. It is also known as yoga. Don’t get it twisted, Buddhism is not meant for the Chinese, monks or people from the Asian religions alone. It can be practiced by anyone who has interest in it. This Zen practice has always proved pivotal in enhancing relaxation and improving lives.

Walking Meditation

Unlike other abstract forms of meditation, walking is more practical (physical). Unknown to many individuals, this common exercise can help to meditate if directed towards the cause. While walking, a lot of things take place; it is left for you to channel those thoughts and sensations through your mind and body in order to achieve.

Prayer Meditation

Regardless of your religion, prayer is a form of meditation. Confessing of sins brings about cleansing and purification of the heart, keeping the mind free from guilt and fear. Prayer meditation is often accidental because only a few understand the power of prayer. Prayer enhances creativity, it connects us to a supreme being, it aids spiritual balance and improves our emotional wellbeing. Some Christians testify about the peace of mind they experience when praying. To increase the effect of prayer meditation, it is best to practice it alone.

Whatever your preferred method of meditation is, make sure it is aimed at providing the best results which are mental clarity, relaxation, focus, expelling anxiety, depression, and negative energies.

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Warmer weather? Nothing better for a meditation outside


There is nothing more cozy and enthusiastic than the warm weather and peaceful sound of nature. Such natural feeling cannot be compared to an impressive or elegant home. The pride of nature cannot easily be overwhelmed by the creation of man and this has contributed to its success in meditation. Though indoor meditation has proven to be a success; however, many experts have confirmed in their studies that a connection with nature (no matter how long or short) influences calm minds, refresh mood, and peaceful thoughts. In this context, you will learn how to benefit from outdoor meditation.


Meditation Gardens

A meditation garden is where you relax and absorb good energy by focusing on a particular image or object. This garden doesn’t have to be complex; a simple design and an organized structure are all you need. The most important thing is to create an area that is built with the aim of providing relaxation. Many backyard structures and garden support skylights to let the sun shine and create a warm weather. Indeed, nature is calming and gardeners know this. Studies have shown that meditating outdoor in gardens has proven to reduce stress and negative thoughts. When you start meditating in this environment, ensure that you take note of what you are thinking about, and keep focusing your mind until you have achieved for that session.


Get Your Breathing Right

When meditating outdoor, take 5 seconds to inhale deeply through your nose and then the next 5 seconds to exhale deeply through your mouth. Use each exhale to bury all your negative thoughts and breathe in fresh air to keep you refreshed.


Water is soothing

Unknown to most people, the sounds you hear contributes to your stress levels. Terrible sounds from machines, car horns, and sirens can cause anxiety and panic attacks. Alternatively, the gentle sound provided by water creates a connection that can erase your stress, promote relaxation, and enhance meditation. It could be as simple as tabletop fountain or the waving sound of gentle rain outdoor. Whatever natural water feature you can provide within your home or neighbourhood, make sure you use it to your own meditative advantage.


Outdoor Music

Regardless of the time and place, listening to music can help you relax. However, listening to meditative music in a quiet environment will produce a greater result. All you have to do is go outside to a quiet location (like your garden or backyard space) and focus on your worries while listening to inspirational tunes. In a few minutes, you will refresh your mood by letting out negative thoughts and energy.



Beginners are expected to start with 5 or 10 minutes, and as time goes by and your confident increase you begin to meditate for longer periods.

For those who don’t have larger spaces outdoor, you can bring the outdoors inside. Do this by placing colorful flowers, bonsai trees, and beautiful potted plants into your home. You can still achieve that outdoor connection indoor.

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We are made to understand that aromatherapy has been a proven method of caring for the body, mind, and soul. Many people go through a lot of stress on a consistent basis. For these people, aromatherapy can be a great way to create the comfortable environment they need to get back up. Aromatherapy uses oil to promote the overall wellbeing of the body. It developed from the ancient practice of using different scents of natural plants to promote human health and well being as well. These oils can heal the body by fortifying it and giving it the nutrients required to replenish and enhance the immune system that helps relieve stress, combat disease, and regenerates the system.


As you inhale certain scents of aromatherapy scent, your hypothalamus gets stimulated. Aromatherapy triggers certain biochemical responses in the brain that activates a certain function of the mind and body. Upon stimulation, the hypothalamus transports the scent into the hippocampus (essential for brain memory) through your limbic system. Certain scents are associated with a specific memory which energizes and regulates basic bodily functions such as sleep and emotional responses.


Aromatherapy can be used on a regular basis by everybody to induce relaxation, prevent anxiety, and relieve stress.

Exploring the option of aromatherapy should be considered by those:

  • suffering from joint or muscle pain
  • having skin concerns such as acne or cellulite
  • regularly having trouble sleeping
  • suffering from menopausal symptoms or PMS
  • experiencing anxiety, stress or depression



  1. Aromatherapy Will Improve Your Skin

Studies have shown that aromatherapy aids several skin conditions. Those suffering from dry skin and flaky complexion, aromatherapy can help you maintain a youthful skin. Eczema and psoriasis are other serious skin conditions that can be aided too.

  1. Aromatherapy Will Improve Your Mood

Rosemary is an essential oil that has been proven to boost the mood. This essential oil helps in uplifting one’s mood and also regulates the production of a stress hormone called cortisol. Just like meditation, aromatherapy is an effective healing therapy that can ease the body and relieve any discomfort (such as pains and headaches) from your body. Rosemary in aromatherapy provides a positive benefit in overall mood and performance.

  1. Aromatherapy Can Reduce PMS Symptoms

PMS is associated with women; it is something that most women struggle with on a monthly basis. PMS symptoms can often lead to a series of physical and emotional problems. Women struggling with this symptom get a massage with essential oils or take an aromatic bath to reduce symptoms like mood swings, bloating, depression, and irritability.


With its increasing popularity today, there is no shortage of places to find aromatherapy supplies. You can grab as many as you need at Zen Spiritual.



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Meditation: start your day with it and note the difference throughout the day

How do you start your day?

Do you know how important meditation is to your life?

Did you know that meditation can help you to remove anxiety and develop an inner peace needed to kick start your day?

After reading this article, I challenge you to start your day with meditation and note the difference throughout the day.

While sleeping, your body is idle for several hours. When you are awake, it is still not fully active. How you treat your body at this stage will go a long way throughout the day. The kind of meal you eat and the simple exercises you undergo can make the difference. However, the greater benefits can be explored with a simple meditation routine. Starting your day with meditation allows you to re-align your body, re-connect your muscles, and commune with your inner self. It also enhances your physical flexibility and other amazing benefits will last well after you’ve stepped out the door.

How Do I Go About Starting My Day With Meditation?

Starting your day with relaxation and meditation doesn’t necessarily mean you need to wake up a few minutes or hours earlier. It is as simple as separating yourself from the real world for around 10 – 15 minutes when you wake. This routine can calm your mind, refresh mood, and provide good energy to start your day off. You can simply say your daily prayer, activate “silence mood” on your gadgets, turn off your PC and TV, and avoid other interruptions and distractions. Make sure you are alone and uplift your surrounding with soft instrumental music. In your meditation, you can see, feel, observe, and accept your thoughts. You can also navigate every moment of your life, feel your body and relate to your inner being. It is the best time to set a particular goal or task for the day. This set goal will be the driving force of your day. You’ll discover that with a clear path in mind, it will be much easier to direct your focus towards achieving your goals.

Giving thanks to God every morning helps you to realize how grateful you are and give you the courage to kick-start the new day. Exercise helps to unwind your muscles and also oxygenates the cells in your body. This removes toxins and helps to improve the quality of your blood. Controlled breathing lowers your blood pressure thus releasing tension in the body. If you make this a daily routine, you will forever enjoy the several benefits it can produce to your body, mind, and soul. In the end, you will feel inner comfort arising, your mind will be clear thus preparing it for all the tasks it will have to do later in the day.

Now you see what to do the first thing in the morning – calming your mind to start your day off right. Once again, I challenge you to try this out! For all the benefits it will provide you, learn how to meditate.

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Easy tips for a healthy mind and body

A healthy body is a product of a sound mind. On the other hand, negative mind produces negative life. It is as simple as that! You may owe your family, your environment and the world a lot of things that you may not afford but your mind and body requires a lot less than what you pay to others. Yet, most people pay less attention to their body and mind. This, however, is unfair and disastrous because the soundness of your mind has a great role to play in your daily activities in life starting from yourself to your relationship and even your lifespan. Thus, it is our sole responsibility to make sure our body and mind are taken care of in a healthy manner.

How can we you go about these? It involves some easy steps listed below:

  1. Meditation

Meditation is a state where you focus your mind on a particular object to stay mental clear and healthy. It can be used to reduce pain, depression, and anxiety. To start meditating, it is important that you choose a time and a specific place where you won’t be disturbed. To get better result, stick to a schedule and don’t over-analyze the meditation.

  1. Breathing

While all other tips are important, breathing should not be left out. Breathing helps your body and mind to become calmer. It eases your senses and can also make you take things slow and steady! While breathing, you are advised to breathe naturally, back and forth, taking a deep breath at intervals and repeating the process again.

  1. Zen Life

Zen is a way of naturally knowing the ultimate essence of life. First, you need to understand the way of Zen which is “life is never a problem but if it turns out to be one, you are the cause of the problem.” Zen life teaches you how to get a refreshing look on life by aligning something recharging to help improve your overall well being.

  1. Diet

A good diet is an important way of keeping a healthy mind and body. Healthy diet means eating balanced meals which involve fruits, vegetables, meat, vitamins, and whole grains in moderation. Vitamin C boosts your immune system while vegetables help to fight off cancer. Eating a healthy diet means you have to stay away from saturated fats and preservatives; it only requires you to consume fresh produce. Snacks are not excluded; however, you are only allowed to consume healthy snacks.

  1. Exercise

Exercise has been proven to be highly beneficial for the body and mind as it reduces anxiety, stress, and depression. Improved blood flow to the brain makes it more creative and productive; exercising will increase blood circulation thereby improve your brain skills and overall body condition. The two most common forms of exercise for a healthy mind and body are meditation, relaxation, and yoga. Relaxation is known to erase negative thoughts tossing around our heads. It is important to eradicate these thoughts as they have great effect on our body’s health and overall well-being.





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The power of Meditation

Meditation. The power of meditation is underestimated by many individuals, but the fact remains that meditation affects not only the body but the mind and soul as well.  Meditation is a simple exercise of the mind but the power of meditation offers countless benefits. Continue reading The power of Meditation

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The Power of Meditation

It’s no secret that meditation, in whichever form you choose, has amazing benefits for your life. Whether you choose a classic style of meditation, such as sitting cross-legged on a cushion with your hands in any of the classic hand positions, known as ‘mudras’, or perhaps a more active form of meditation, such as practising Tai Chi in a garden or park, and anything in between, the power of meditation is such that once you’ve tried it, your life truly will not be the same. Continue reading The Power of Meditation