Let us take a break for taking care of ourselves. Are you ready for  some”ME” time with a rainbow swirl meditation to relax, refocus, feel sexy, confident and sensual?

This imagery meditation with Diva Mama Tonya will help you get more energy as well as get into better mood and balance your body and all your seven chakras. If you decide to practice this imagery meditation in the evening, it might be your sleep remedy and stress relief tool.

Imagery Meditation as a Sleep Remedy and Energy Booster

Click to listen to our discussion with Tonya K. Freeman, The Wide Awake Feminine Liberator on Destiny Dance, Shift to Bliss, and Self -Love for Your State of Being.

Breathe, smile and be happy.

© Irina Wardas HHC

Women’s Holistic Health, Nutrition and Relationship Coach

What if I were to tell you that a cup of detox tea can help you detox your mind of negative thoughts and cleanse harmful toxins from your body?

Have you ever thought about drinking a cup of hot tea as meditative experience? If you slow down and drink your tea with awareness, you can call it tea meditation. As with any meditation, drinking tea will lower your high blood pressure, slower your heart rate, improve circulation, and reduce anxiety.

Doing a breathing exercise during tea time can help you detox your body and boost your immunity. Taking time to drink tea can also help improve your concentration and build self-confidence and self- discipline.

“When we sip tea, we are on our way to serenity.”– Alexandra Stoddard

I would like to share with you a Tea Meditation by author and spiritual director Melissa Roberts I found at www.suite101. com. With a cup of tea in hand and twenty minutes with no interruptions, prepare to enjoy a quiet, relaxing exercise.

1. Situate the body in a chair, with the back straight. Cup the hot tea mug in the hands at chest level.

2. Bring the cup of tea to the chest. Notice the warmth radiating from the cup. Now touch the cup to the chest. Experience the warmth of the body against the cup. Feel how the breath pushes and recedes against the cup.

3. Close the eyes. Focus on the breath going in and out. See how deep and slow it is possible to breathe. Take three of the slowest, deepest breaths possible. Feel the warm energy of the body pulsing from the bottom of the breath to the top of it.

4. Now open the eyes and lift the cup of tea to the nose. How does it smell? How does the steam feel against the face? Breathe in the warmth, and during the exhale imagine the warmth traveling all the way to the bottom of the feet. Take three breaths in this manner.

5. Lift the tea to the lips and take a sip. Notice how the liquid feels in the mouth and throat. Visualize that warmth traveling all the way to the toes. Take three deep breaths, inhale and exhale, feeling the warmth from the tea traveling down to the feet then up into the head.

6. Repeat sipping the tea, with three deep breaths between sips, until all the tea is gone. Hold the empty cup in the lap, and imagine warmth from the cup radiating outward and warming the entire body. Visualize the body in a cocoon of warmth, like a giant tea mug.

7. Take five deep breaths, in and out, and then open the eyes. Sit still and move gently, to enjoy the effects of the meditation as long as possible. Do not try to get up too fast, as the muscles need time to transition out of the exercise.

Breathe, smile and be happy.

Women’s Holistic Health, Nutrition Coach and Counselor

Have you listened to my interview with Dr. Marlene Siersema about her weight loss journey: how she lost 170 pounds at age 50, her way to flatten her tummy, her thoughts on weight loss surgery and plastic surgery afterwards, eating habits and recipes for her body, as well as tips on how to keep weight off?

Sometimes it is so difficult  to get rid of belly fat to keep our tummy flat, isn’t it? Especially when we don’t need to lose weight but our belly needs to be firmer. To strengthen and firm our abs we can do crunches, but I hate them, don’t you?

That is why I would like to share with you this magic yoga asana stretch by Sara Ivanhoe, a yoga teacher, I found in Health.com Magazine.

Don’t forget to breathe while you are doing this yoga stretch. Breathing helps us detox our body, get more energy and relax which will help you sleep better and  strengthen your immunity.

How-to: Start on your hands and knees, with your shoulders directly over your wrists and your hips directly over your knees.

Curl your toes under and extend your body to push-up position.  Keeping your shoulders directly over your wrists, relax your head between your arms and bring your right knee toward your chest (try to touch it to your forehead).

Be sure to keep your hips low. Hold for 5-15 breaths. Return to starting position and repeat with your left knee. Do a total of 3 reps per side.

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach Counselor and Radio Show Host

Are you a modern woman that puts too much pressure on herself? Did you listen to my interview with Christine Arylo, an inspirational catalyst and leading self-love expert about Feminine Super Powers on how we can activate them to slow down and relax a little bit in order to survive in this fast paced 21st century? 

Slow down, relax, take care of yourself …

Try this deep relaxation technique stress remedy exercise I adopted from www.Chetday.com newsletter.

Close your eyes, take several deep breaths, and relax.

Touch your thumb to your index finger. As you do, think of a time when you felt an exhilarated, healthy physical or mental fatigue such as from jogging or skiing or from successfully completing an important project.

Touch your thumb to your middle finger. As you do, think of a time when you had a loving experience.

Touch your thumb to your ring finger. As you do, think about one of your successes in life or valued praise that you received

Touch your thumb to your little finger. As you do, visualize the most beautiful and relaxing place that you have ever been (or make up such a place if you want). Allow yourself to stay in that place for awhile.

How are you feeling right now? Are you relaxed and happy? If not, you might want to listen to my Holistic Health and Wellness Radio Show for Women “Feel and Look Fabulous with Irina”

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach, Counselor and Radio Show Host