Here’s a guided meditation to help you relax.

Meditation is the way to combat the trials and tribulations of modern life. In addition to the mental benefits of practising meditation, there are also the physical ones which Dr Kamila Hortynska discusses in Episode 2. So switch off your phone, screens and find a comfortable place where you can be calm for 20 minutes. Friend of the pod, Sam Fong Brooks guides you through a soothing 20 minute meditation. Enjoy!

This ia a basic ‘guided’ meditation, where the instructor ‘guides’ you through the meditation. They can give you places to imagine or get you to focus on different parts of the body to deeply relax you. Visualisation is a powerful tool for achieving in life and there is a cross-over her between learning to meditate and visualise.

Getting your mind to be calm for periods of time each week is a tool to help you maintain good mental health. Get into a routine so that each week you have time to spend a couple of hours relaxing. See what works for you, whether it is guided meditations, mindfulness exercises or simply being quiet.

Please give us some feedback if you’d like more of this type of content. We’re happy to provide guided meditations around different themes.

Want to know some easy strategies to improve your nutrition and overall health? Shakela Shan is a Nutritional Therapist based in Leeds who takes a simple and holistic approach to nutrition and wellness. It’s not just about the food either – we talk about sleep, exercise (too much can be just as harmful as not enough) and meditation. She mentions the book The Four Pillars by Dr Rangan Chatterjee.

Paul also asks for her opinion on a vegan diet compared with a paleo one. Find out what she has to say…

Shakela also shares a recipe for her delicious Almond and Cashew Protein Balls which is below.

http://nutrishan.co.uk/

https://www.drindra.co.uk/

 

Almond and Cashew Protein Balls

These delicious protein balls are packed with fibre, protein and healthy fats to keep you full and satisfied. They are ideal for stashing in your handbag for a nutritious energy snack. This recipe should feature in the 20% of the 80/20 rule – 80% of the time eat optimally and 20% of the time eat a little bit of what you fancy as long as it doesn’t cause any health issues.

Ingredients: Makes 12-15
100g ground almonds
100g cashew nut butter
3 tablespoon coconut oil, melted
30g almond flour
30g unsweetened desiccated coconut
3 tablespoons of ‘Helen’s breakfast seed topping’
(sunflower, pumpkin, chia seeds, goji berries)
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
90g pitted dates

Method:
1 Place all of the above ingredients in a food blender and gently pulse to combine the mixture well.
2 Take one tablespoon of mixture for each ball, rolling it in your hands to make 12-15 balls. I find wetting my hands makes the balls easier to roll.
3 You can roll the balls in any toppings of your choice – desiccated coconut, cinnamon, cocoa, sesame seeds and chia seeds.
Store in an air tight container in the fridge for up to one week, or in the freezer for up to 3 months.

Meet Ian White founder of Australian Bush Flower Essences and learn how they support emotional healing.

Yes flower power as medicine… and unusual ones at that! Check out below my favourite weird looking Australian flower and what it can be used for – it’s appearance may give you a clue.

I’ve been using Australian Bush Flower Essences and recommending them for many years but mainly the combination ones for extra support. I got to the stage that I wanted to learn more and went to beautiful Malahide Castle in Ireland last May to attend an 3 day workshop with the creator of these extraordinary tools, Ian White.

The best thing about the flower essences is that they can be used by anyone. You don’t have to do a training course unless you really want to get to know each individual essence in more depth. There is a wide range of off the shelf combination essences that cover a number of issues. My picture below only shows a few of them.

I had a short amount of time with Ian so after the interview I give you my personal tips on how you can use them and which essence needs to be in everyone’s medicine cabinet.

I hope that you’ll give them a try as they are safe and easy to use and may just give you the support that you need right now.

For more information and some videos about the different essences please visit the official website:

http://ausflowers.com.au/

 

Grey Spider Flower which is used to release deep fears and terrors.

Integrative health communities, views from an Elder.

Former NHS nurse now an ‘elder’ of the holistic community, Sue Cooper is passionate about meditation, mindfulness, ayurvedic medicine and creating an integrative care community.

Sue talks about how she went from burn-out and having panic attacks to the art of living well and her bedrock, meditation. She became a student of Deepak Chopra and travelled far and wide to understand different types of indigenous cultures and the healing modalities they use.

Sue is the person behind a Mass Meditation project around the UK in May 2019. For more information check out her website:

http://selfcareworld.org

She also mentions:

The Seven Spiritual Laws of Success by Deepak Chopra

Elaine Griffiths & the staff at Gorton Monastery in Manchester https://www.themonastery.co.uk/

Dan Seigel https://www.drdansiegel.com/

 

The Gathering of the Graceful Warriors by Alison Knox (everydayangelsart.com)

 

Costa Rican diet, the environment, living long and well are all subjects discussed by Ligia Salazar, owner of Costa Rican food company Curubanda.

Ligia discusses how she discovered the connection between what she was eating and her health at the tender age of 16. Also she talks about how her diet has evolved from macrobiotics to how she eats now. Eating according to the season and eating local produce are things Ligia believes in. She also explains the six things that she thinks are important to the people of Nicoya, who enjoy one of the longest lifespans in the world in an area that is known to be one of the world’s ‘blue zones.’

You can find her here:

https://www.facebook.com/CurubandaCR/

http://www.curubandacr.com

Below is San Jose’s Feria Verde (green market) in Aranjuez, Curubanda Chai tea and our guest Ligia

Ligia Salazar

This week Gloria is in Nottingham visiting Alison Knox.

When you think of somebody who says they are involved with angels you may immediately think of someone who is…..well….different. Alison, who is a down to earth Northern lass from the North West is perhaps not the person you might expect her to be.

In addition to the Angels, Alison has become a beekeeper and she also officiates as a Celebrant.

She is a fascinating person with some very interesting stories to tell. You can find her website here:

http://www.everydayangelsart.com/

And on Facebook:

https://www.facebook.com/alison.knox.angels

Alison Knox

Emotional eating is this week’s subject. Listen to Rachel Swann talk about why diets don’t work and how to eat mindfully.

Rachel is an Emotional Eating and Body Confidence Coach based in Leeds. Her personal experience of making the connection between her emotions and how she used food as a coping mechanism has led her to support others.  She has a background in hypnotherapy, counselling and Reiki among other skills.

https://rachel-swann.com

Rachel Swann

Rachel recommends the book Body Respect by Linda Bacon and Lucy Aphramor:

This week yoga teacher Samuel Fong Brooks talks us through how he went from personal trainer to co-owner of Leeds Yoga Studio. Sam’s open and honest account describes his personal journey and how yoga supported him.

Sam references some people and sources who have helped him;

Reggie Ray https://www.dharmaocean.org/

Ram Dass https://www.ramdass.org/

Vajrayana Buddhism

Krishna Das http://krishnadas.com/

Yogaglo https://www.yogaglo.com/

Leeds Yoga hosted the recent STV get together, check out the FB page to see the video  http://www.facebook.com/sharingthevibepodcast

Sam’s website is:

http://leedsyoga.com

Instagram:

samuelfongyoga

STV view: Paul has been to yoga on and off for three years. He has to spend a lot of time driving and over the years this took its toll on his lower back. “I’d get out of the car after a two hour drive it was taking me 10 minutes to stand up straight. The first time I went to yoga it felt like my back was just really pleased to be stretched in all the right places.

I’ve predominantly done Ashtanga yoga and am usually one of only two guys in the class out of twenty. I think it’s kind of funny really that guys are usually less flexible than girls, yet it is the girls who have figured out that yoga is the way to develop better core strength and be more supple. I do one class every week now, but would like to do two. The relaxation section of the class is also really cool. Different teachers have different approaches. Some do full guided meditations, others just leave you there quietly at the end of a class to relax and de-stress.

“I think most guys think that yoga isn’t a workout, but they are wrong. After a 75 minute class I’m usually drenched in sweat. The poses often have different options so often when you master one, there is a modification that intensifies it.  It is also a great way to become a bit more mindful about your body, and tune in a bit more to what is going on. In fact yoga, mindfulness and meditation all feel linked to me.”

Sam Fong Brooks

This week we hear from Sharon Lock, one of only two qualified PSYCH-K® Instructors in the UK. Sharon talks through her journey, personal story and how she became first a homeopath and then discovered PSYCH-K®. https://psych-k.com/

She brings one of our favourite books with her, Big Magic by Elizabeth Gilbert, and reads a short section about fear which is one of the best descriptions of overcoming your/our own fears. www.sharonlock.com.

Enjoy!

 

Sharon lock

Mindfulness, relaxation, coping with stress, we are getting chilled out this week on STV.

Our guest is Kamila Hortynska who is a clinical psychologist and cognitive behavioural therapist. She tells us about how she discovered mindfulness, and why everyone is doing it. As an avid reader she also gives us lots of ideas for books to read.

Not sure what mindfulness is? Don’t worry, Kamila explains and takes us through a practical exercise to follow. So make sure you are listening somewhere you can shut your eyes and stop for a few minutes. www.leedscbt.co.uk