Put these 5 things together for a relaxing and immune boosting evening.
1. Music. It’s good for the brain. Research shows that music can reduce anxiety, pain, and blood pressure; improves your mood, memory and mental alertness! Pick a song that calms you down and listen to it throughout the day. Eventually, your brain will ingrain this song and recognize it as a way to calm you when you’re feeling stressed. Turn it on when you start to feel like you’re heading down a mental spiral or are getting overwhelmed. If you need a recommendation, Weightless by Marconi Union has been found to reduce anxiety by 65%.
2. Deep breathing helps regulate our nervous system by slowing down our heart rate, blocking the stress pathway and bringing more oxygen to our brain, heart and lungs (the holy trinity of well being). These essential oils help clear our lungs and encourage us to take a nice, deep breath. Put them in a diffuser OR dab a little on your wrist or neck.
3. Creamy Turmeric Latte
Turmeric is the ‘magic sword’ for fighting inflammation. Enjoy this latte anytime of day or night
1 cup of almond milk
1 tablespoon of turmeric (if you don’t love the flavor of turmeric do 1/2 tablespoon)
1 teaspoon of ground ginger
1 teaspoon of cinnamon
1 tablespoon of ghee (or coconut oil)
Raw honey to taste
Heat almond milk in small saucepan over medium heat. Add turmeric, ginger, cinnamon, ghee and whisk until blended. Stir in honey and enjoy! If you don’t like the graininess of the spices you can run it through a strainer before drinking.
4. Kundalini is the yoga of awareness. It uses meditation and physical exercises to ground your mind, body and spirit. This particular exercise gives you knowledge of the past, present and future. It activates the brain and balances the nervous system. It can be practiced anytime, but I’d recommend it in the evening after a long day.
-Sit with your legs crossed on the floor (called easy pose). Bring your hands into ‘gyan mudra’ (palms up, resting on the knees with your index finger and thumb touching. It’s like you’re making the “ok” sign). Apply enough pressure in the fingers that you feel the pulse in the tips of the thumbs. Close your mouth, teeth touching, tongue touching the upper palate, eyes closed, and spine straight. Take long, slow deep breaths and hold this pose for 3-11 minutes.
5. Now take a moment to sit and thank yourself for making time to care for your whole body. Practicing self-compassion and gratitude fires your ‘love and affiliation’ network in the brain. It leads to more positive emotions toward yourself, others AND improves your overall health.