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Daily Stretches – Touch Your Toes!

Can you touch your toes? Can you touch your toes without experiencing back pain, neck pain or pain in the knees? Can you touch your knuckles to your toes? Can you touch your wrist to your toes and place palms flat on the floor? Can you touch your elbows to your toes? Can you go even lower bringing your forehead to your shins?

You see, touching your toes is no ordinary business and it doesn’t stop there. One of the simplest and best daily stretches I like to practice is Hastapad asana (hand to feet pose), or Uttan asana (standing forward bend) and it’s seated variation – Paschimottan asana (seated forward bend).

Hastapadasana or Uttanasana – Standing forward bend
Paschimottan Asana – Seated forward bend

I start by maintaining the right body position with correct breathing and I am mindful of good pain and bad pain so as to avoid injury while performing this simple exercise.

Body Position

  1. Feet

Feet are placed parallel to each other, together or apart. Place toes together but heels two inches apart, or, keep your feet one foot apart with toes pointing slightly inwards so that the outer outline of each foot is parallel to each other and also in line with your hips. Positioning your feet is important to avoid knee and hip pain.

Alignment of your entire body depends on how you place your feet.

  1. Neck

Neck at all times is in a straight line with the spine. Keep your chin tucked in slightly to ensure the same. When in final position, we have a tendency to lift our head – this arcs the neck and can cause neck pain. Make sure the crown of your head is pointing towards the floor; this will keep your neck in line with your spine.

  1. Abdomen

Stomach is compressed and held in during the final position.

  1. Chest

Chest is pulled in towards the thighs to prevent curving of the back.

  1. Spine

Back is held straight in standing position and up to half way down. Stretching the spine works the spinal extensors (mid and lower back muscles). In the final position the back drops down straight and is relaxed. Pain in the lower back is bad pain. To avoid this pain make sure your core is strong and held in firmly. If pain persists, come out of the posture and avoid all forward bending exercises.

  1. Knees

Do not lock your knees. Especially if you have over extended knees, bend them slightly.

Breathing

  1. Deep Inhalation – We breathe in as we stretch our hands upwards, bringing our stomachs out with back slightly arced. As we lift our hands up, our rib cage expands enabling a deep inhalation.
  2. Prolonged Exhalation – Breathing out we bend forward dropping our hands towards the floor. When we exhale slowly, our stomach is pulled in.
  3. Inhale gently – Breathing in, we come up again, stretching our hands upward.
  4. Exhale gently – Breathing out our hands comes back down to the side and we relax.
  5. Normal breathing.

Note: If you are holding the pose make sure to keep breathing after you have exhaled completely.

The Instructor is seen pressing the upper back to push chest towards the thighs in order to straighten the spine and she also pushes the tailbone downwards in order to lift the hip upwards.

Muscles at work

We think the aim of this posture is to be able to touch our toes, but that is not so dearies. While this posture does lengthen your spine and eventually result in greater flexibility, the muscles at work are actually those at the back of your legs. The good pain with the correct stretch is felt in your hamstrings and calf muscles along with your glutes.

The final pose should have a straight and relaxed back with chest as close to your thighs as possible. If you are unable to reach for your toes, hold your ankles or your shins. Bend your knees slightly and pull your upper torso closer towards your legs. Then try to straighten your knees and you will feel the stretch at the back of your legs. That is good pain and you’re doing the exercise correctly and effectively. Make sure your weight is forward and you are not leaning back in the final pose – keep your hips in line with your heels.

Correct posture is highlighted in the images below:

  • Common mistakes
  • Correct posture key points
  • Correct posture key points

Benefits

  1. Stretches hamstrings and calves
  2. Keeps spine strong and flexible
  3. Works core muscles, good for flattening abdomen
  4. Relieves constipation and sinusitis
  5. Induces clavicular breathing – (ventilation of uppermost part of the lungs)
  6. Improves blood circulation
  7. Soothes the nervous system
  8. Improves hair
  9. Improves body posture
  10. Instils humility, acceptance and gratitude

Avoid this Asana if you experience:

  1. Heart ailments, high BP, Hypertension
  2. Spinal injury or abnormalities
  3. Eye disorders
  4. Pregnancy, stomach ulcers, hernia
Yoga is not about touching your toes, it is what you learn on your way down.

To conclude, the forward bend is best practiced in the mornings or on an empty stomach. Performing just one asana correctly and daily can transform you in so many ways! That is the magic of yoga. A true yogi once said, “Yoga is not about touching your toes, it is what you learn on your way down.” So folks, keep practicing, keep learning and keep transforming.

If you are a beginner, definitely practice with an instructor. Connect with me to plan a personalized yoga sequence. Our online yoga sessions are available to suit your timings. Get in touch! Call/Sms/Whatsapp +91 9820673466 for more info

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Finding Resilience

We often read of holistic healing of the mind, body and soul. But what does it mean? How are the mind and body connected and how can I know that?
The mind and body are deeply connected. Biologically, our nervous system is the first line of control. It is from where we can sense things, it is where we see, hear, feel, smell and taste from.

The human body is a complex network of circuitry that regulates us constantly. It activates the minute it senses something. It does not need physical proof. For eg. If I ask someone to think of a cool glass of lemonade, one can do it instantly and most probably we will also start salivating. How is that possible? The brain which is part of the mind helps us do this. While the brain is headquarters of the operating system, the mind is the big boss and is not limited to the human body often said to be in us and around us. Some readings suggest, the center of the mind is in our gut – thus the word – gut instinct/survival instinct.

We are biologically designed to adapt and flourish. It is part of our evolution. But sometimes we get stuck in intense loops of stressful events, thoughts and emotions. The feeling of being locked between the high aggressive days and the low depressing ones and the cycle continues. So, what happens to our body when we feel this way?

The Nervous System is activated. It is our emergency room that monitors basic but very important functions of the organs like breathing and the beating of our heart, along with digestion that keeps us alive. It protects us, finding ways to alert us through our stresses. In order to do this, it has two systems in place:

  1. The Sympathetic Nervous System or SNS that activates when it senses danger or threat and sends warning signals to all organs creating an automatic response through the body ready for any eventuality, also commonly known as “Fight or Flight” response, which increases blood flow to the brain, the heart and limbs to be ready, alternatively deactivating nonessential functions of the body to reduce strain during this period of survival.
  2. The Parasympathetic Nervous System or PNS – (Pause) activates when the danger or threat has passed alerting the body to restore its balance, through the “Rest and Digest” mode. It resets the body to function in a relaxed state and optimizes its regular functioning of digestion, urination and thirst.
Everything will be ok – Image by Murray Rudd from Pixabay

But sometimes, the body has difficulty restoring its balance – it gets stuck in highs or lows of life’s circumstances because it has gotten used to being pushed out of its safety and comfort or reached the peak of resilience. This is when we know we are having trouble with managing our resilience.

Resilience is the ability to find our safe place in ourselves where the mind and body feels calm and clear. It does not feel threat constantly and can manage to work through challenging situations easily. The emotions are managed well. We are able to perform and make rational decisions in tough situations. It is OUR BEST SELF.

Flower – Image by Nadja Donauer from Pixabay

The best way to tap into our own resilience is using these three simple methods:

a) Awareness – learning to become aware of ourselves by paying close attention to our body as a key indicator of our highs and lows. An integral part of self-cultivation is to be able to harness this innate ability to calm one’s mind and body through an understanding of our own nervous system to reach ones potential. Our body also stores trauma within it, eg. Consistently falling ill or having a certain part of the body hurt often. Falling into the same kind of problems over and over are good indicators of trauma being stored.
b) Resourcing – An internal or external pool of richness that you can dive deep into, a memory or activity that takes you back to a feeling of contentment or accomplishment, a joy associated with these sensations is an asset you must tap into, a world of wonder within you.
c) Integrating and grounding – A practice of grounding or rooting ourselves to the now, to the current space or scenario. The best way to do this sipping on water, walking, keeping stress balls or a favorite object that grounds us or brings us back to the NOW.

Kintsugi – Image by SEBASTIEN MARTY from Pixabay

We are capable of finding inner clarity and calm. It is possible to handle our feelings and make decisions in the most stressful situations. This point of clarity and calm is called the “Resilience” where we are unperturbed, can handle feelings better, make rational decisions even in the most difficult situations because we feel safe and confident. ITS OUR BEST SELF.

Resilience builds over time, it is important to understand this. For eg. I cannot build a strong house during an earthquake, I must build a strong house either when there is no earthquake or when an earthquake has passed. Same goes for the mind, It has been proven that daily practices of mindfulness, meditation, yoga, healthy eating, resolving issues or trauma through therapy over time builds resilience. It provides us with a bag of resources to deal and work with our own mental earthquakes. But no time is a bad time. START NOW! START TODAY!

Image by Pexels Pixabay

I would like to end with a quote that I truly find inspiring during times of trouble.
“Do not let your fire go out, spark by irreplaceable spark. In the hopeless swamps of the not quite, the not yet, and the not at all, do not let the hero in your soul perish and leave only frustration for the life you deserved, but never have been able to reach. The world you desire can be won, it exists, it is real, it is possible, it is yours.” Ayn Rand

Janki Mehta
Consulting Psychotherapist and Counselor
Co-founder Mind Mandala
+91 9819001030
www.mindmandala.in
insta – @mindmandala
facebook – @MindMandala
insta – @jankodiaries

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Must-haves In Your Kitchen

Our culture has an array of healthy spices, fruits, vegetables, pulses, grains and they are all in your favorite place at home. Where is that you ask? The Kitchen, where all the magic happens!

Our Kitchen is a storehouse of energy and the dishes that are cooked in our kitchen have many ways of retaining their nutritional value. We have such wide varieties of items that a “diet” or healthy lifestyle could never be bland and boring. The Kitchen is where there is a wholeness in nourishment bringing the ancient wisdom, science, seasonal and local cuisine to give you and your loved ones the wonderful energy of life.

Wondering what you should surely have as a part of your pantry? Well here are a few things we feel are a must-have in your pantry. Let’s jump right in then?

Aliv

Garden Cress seeds / Halim seeds / Aliv – Image by Schwoaze from Pixabay

From Ladoos to kheer to chutneys, soups, sandwiches and so much more; Aliv or halim seeds are versatile and packed with nutrients – especially a powerful source of Iron. Besides helping in increasing your iron, these lovely seeds also have the potential to treat cough and sore throat as well as curing symptoms of Asthma. That’s all you ask? No! There’s more, the most important one it helps aid digestion and helps you cope with constipation. Whether it is blood pressure, diabetes, menstrual discomfort, or anemia; this is a must-have in your kitchen.

Ghee

Photo by Megumi Nachev on Unsplash

One of the most misunderstood foods available and shunned in every Indian home is this magical ghee which is not only rich in essential fatty acids but also helps lower the glycemic index when combined with other higher glycemic foods. If you observe, in our culture there have always been these certain food combinations like dal chawal and ghee, puranpoli and ghee, modak made in ghee and much more. Ever wondered why? Together they make the best nutritional combination and not only help in lowering the glycemic index but also helps maintain the energy and the smooth absorption of nutrients into your body. Still not happy with the answer, well it does wonders for helping your skin look flawless and young. Hence make sure to include one teaspoon of ghee with your major meals [breakfast, lunch & dinner] to reap its benefits.

Rice

Photo by Pille-Riin Priske on Unsplash

The list of which rice is healthier is endless and the doubt that should we even eat rice is the biggest discussion ever. They are rich prrbiotics helping us digest better as it feeds our probiotics in turn leading to a healthy gut. It is one of lightest dinner options and helps you sleep much better along with improving your hormonal imbalance. We never eat rice alone! It is always combined with other food groups and that itself lowers the so-called carbohydrate fear people have. Rice is not just carbohydrates, it is also rich in several amino acids which also helps in promoting better skin and hair growth. It is versatile, local and eco-friendly. Instead of avoiding a food group just because every week one new diet trend comes up, try and learn more about your culture and what is local to you. When it comes to rice, go for single polished or hand-milled varieties to ensure you get all the nutrition from it.

Kantola

Spine Gourd / Kantola – Image by Aaichi Savali from www.aaichisavali.com

Seasonal produce helps in getting the fresh nutrients and that is why this little vegetable also known as spiny gourd is an essential in the monsoon season. With every season comes the allergies, fatigues and our usual cough and cold, and that’s why it is of utmost importance to learn and include our local and seasonal vegetables and fruits. Do go through the article below to help choose your seasonal foods right: https://amitamishra.com/this-time-of-the-year/

Kantola or teasel gourd is rich in fiber, antioxidants and various flavonoids and all of this in combination helps us in better digestion [a crucial matter in the monsoon], promotes rich texture of skin and hair and because of its high fiber and high water content it is great to keep your sugar in check too. Do include this vegetable in the monsoon to keep your allergies, cough and cold at bay. And now we come to our last but not least and all time favorite!

Kulith

Kulith / Horse gram – Image by www.celebrationinmykitchen.com

Kulith or horsegram is the super pulse of India from being made into rasam or payasam in the south to khichadi in the north and ofcourse our favorite usal or pitla in Maharashtra. Besides the protein, it is a great source of minerals such as calcium, iron and zinc which in turn helps you stay young, vibrant and beautiful. Along with this the added benefit is fat loss! It’s best to keep your immunity strong in the monsoon season and keeps you energetic throughout the day. Make sure to include a bowl of kulith atleast thrice a week in your lunch or dinner to keep feeling flawless.

Just like with a car once the fuel is taken care of you can enjoy the drive, the same goes for your body too. Give it the right nutrients with respect to your locality and season and automatically see and feel the wonders that happen.

This article is contributed by Amita Mishra, Holistic Nutritionist and Lifestyle Expert.

You can reach out to her on:
Contact number: +91 9004813998
Email id: amita.mishra470@gmail.com
Facebook: Amita Mishra -Nutritionist
Instagram: amitamishra470

Amita Mishra has been awarded with the Title of “Iconic Nutritionist in Mumbai” and “101 fabulous Global Healthcare leaders of the world”. She holds a Masters in Food Science and Nutrition, is a Qualified Yoga instructor, a Certified Sports Nutritionist, and a Zumba lover. Amita has a global clientele and operates in more than 20 countries for weight loss, disease management, and lifestyle modifications from her office in Mumbai. Her approach is to blend the simple Traditional Household methods, to make you look at your food with Love and not guilt!

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Weight Loss Tamasha!

A lot of people are constantly striving to lose weight and it seems like the toughest thing to do. Yes, weight loss is a gradual process and takes a while but if done right with sustainable changes, losing weight won’t feel impossible and one will easily achieve desired results.

In recent times, technology & social media has been a boon in many ways, be it knowledge or understanding nutrition related queries. We think the internet gives us answers instantly. While it does provide a lot of information, it often misleads us into the trap of fad diets. This has become quite common due to ‘Quack’ nutritionists on social media, claiming instant results with faulty diet trends.

These trends do not work in the long run. People get confused as to which dietary information is correct. Nutrition is a vast subject so make sure you consult a certified dietitian only. A short nutrition course or trying to promote diets that one has experimented with on themselves will render different results for others.

Here are a few things people try, in wasted efforts to lose weight in an incorrect way:

1 >> Going on a low carbohydrate diet: This has been one of the most common practices for weight loss. People tend to avoid roti, rice and other grains in their meals to lose weight. One needs to realize that carbohydrate are a great source of energy and not easily available to the body in comparison to protein or fats. So a low-carb diet can reduce your energy levels drastically during the day. Apart from that, it’s not sustainable as when one starts consuming carbs again, it gets back all the weight lost.

2 >> Going on a low fat diet: People tend to reduce the amount of fat in their diet in order to lose weight. A lot of them eat boiled or steamed foods, add no ghee on their rotis or any other food preparations. While boiling, steaming can be healthy alternatives to oil loaded cooking, one needs to understand that fats helps in a lot of vitamin & mineral absorption present in the food. Good quality fats if taken in adequate proportions provides for effective weight loss.

3 >> Fasting for more than 10-12 hours: Some think fasting makes one lose weight and tend to follow this method for quicker weight loss results. While fasting for spiritual reasons is great, fasting for weight loss is not a good idea. When we fast, our body uses all the energy reserves. When these reserves get exhausted, we experience fatigue & a lot of muscle wasting. To compensate, one tends to eat more to get through the fasting hours. This kind of overeating increases fat reserves. Weight loss that results from fasting is actually muscle loss & not fat loss.

4 >> Going on a keto diet: In recent times keto diet has been one of the most famous diet trends where a person eats 70-75% fats, 20% protein & only 5% of carbohydrates assuming that fat would act as a source of energy in place of carbohydrates. Keto diets do give a quick result due to the shift of macro nutrient to provide energy, however it is not sustainable & can cause major health issues such as high cholesterol levels, heart issues, plaque, etc.

5 >> Eating & Purging: A lot of people tend to starve themselves and avoid their favorite foods to lose weight. When they cannot resist, they eat what they like and then purge it out from the scare of putting on weight. This leads to psychological disorders and also affects the overall health of a person.

When people use these above mentioned faulty practices of losing weight, they end up losing the charm and glow from their face, they start looking pale, they experience hair fall and imbalances which further worsen their weight loss progress. Commonly these diet trends are promoted either by “Quack” nutritionists or people who indulge in such faulty methods to lose weight.

A Qualified Nutritionist/ Dietitian does not recommend such diets. Only a certified dietitian who has dedicated at least 3-5 years of study in this field, will be able to provide in-depth knowledge on different foods, how food consumption shapes a person and the biochemistry of how foods are digested. This knowledge and understanding cannot be attained in a short span of time. It is an immense investment of Time & Passion. Google or any other search engine cannot give you personalized consultation as every person’s body is different and when you counsel with an expert in this field they can guide you best as per your body, diet and eating habits.

We often see people fear the term “DIET” but in my dictionary this fear doesn’t exist because I term it as ‘HEALTHY EATING’. Our perception of food is always based on two broad categories – that is Healthy [good food] and not Healthy [bad food]. But the fact is that, no food is bad, it all depends on us in terms of ‘what we eat’, ‘what time we eat’ & ‘how much we eat’ while trying to achieve our health goals.

‘Healvick’ means healing your health with food. We believe that along with food, our body, mind and soul should also be connected.

Healthy eating habits, along with a little exercise is the mantra to great health. We also believe in providing ‘MEAL PLANS’ as the word ‘DIET’ makes us feel deprived of foods we like. We thus tend to leave diets after repeated attempts.

The word ‘MEAL PLAN’ itself provides so much more sustainability towards good health. Dt. Arpita Jain has worked with many clients internationally and nationally helping them achieve their target. She emphasizes on eating wholesome and nutritious foods. Her meal plans are a blend of traditional food culture and modern nutritional science. One need not make separate or specific meals to lose weight or maintain health, thus saving them time and any unnecessary efforts.

Healvick also helps manage conditions like PCOS, Diabetes, Cholesterol and other lifestyle related issues with nutrition. After you have had a fruitful journey with us, Healwick will not abandon you. We consistently guide you with information to help maintain your health and lifestyle. Connect with me for a consultation today!

HEALVICK
Dt. Arpita Jain
p: +91 9867189080
w: www.healvick.com
e: dt.arpita@healvick.com
instagram: @dt.arpita_healvick
facebook: @Dt.Arpita
twitter: @DtArpita

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How Yoga Changes Our Body

A yoga sequence typically involves:

  • weight bearing exercises
  • stretching with bending and twisting and
  • balancing asanas

While performing yoga, being aware of your

  • posture and
  • breathing

are equally important. Making yoga a habit and fitting it into a daily routine can be challenging for a lazy person like me. So if I am not able to achieve all 5 key points, I start working on them one at a time.

All body-weight bearing yoga exercise are the real workout but on a lazy day I do some stretching only. If I’m not feeling up to that either, I get into a balancing asana. Nothing major like a handstand, just something simple like a tree pose or natraj. If I skip asanas, I focus on my posture. Being aware of how you hold your body through the day makes a big difference. But on some days, I cannot even do this much. I just concentrate on breathing.

Being lazy is one thing, but getting anxious or depressed can send your concentration and breathing for a real toss! On those days I go to sleep because did you know that breathing is optimal when you sleep? It burns calories too, kid you not! And then there are days when I can’t sleep… I can’t do anything… I can’t make sense of anything… Those are the days my friends, when I force myself, literally drag myself to the mat and DO all 5!

When the mind takes over our body negatively, it’s time for our body and our habits to take over our mind positively.

The infographic below sums up how yoga changes our body. When these 5 key points become a habit; laziness, anxiety, stress and depression go out of the window. No negative emotion can grip us, no bad habit can enslave us. With yoga, our body goes through a visible change, a change that is reflected in our entire being. Here’s how:

>> Body weight bearing asanas strengthen our muscles and bones. These are best for weight loss and body sculpting. Try them for 30 minutes daily and notice a visible change. These exercises burn fat, build muscle, give you core strength and physically transform you. Stretching is equally important. Stretches increases our flexibility by lending muscle elasticity. Forward bending, inversion and twisting of torso increase blood circulation and clear toxins. Many balance asanas are also weight bearing exercises as well as stretches. Three-in-one! Balancing improves our nervous system and mind-body coordination. It requires focus and hence helps in freeing one’s mind of negative thinking.

>> Posture awareness is essential to avoid injuries. It helps to know which muscle is working and which part of the body should not be stressed. Watch out for the neck, shoulders, lower back and knees, as these get easily injured. Distinguishing between right pain and wrong pain in each asana will correct our posture. An upright body instantly reflects confidence and positivity, and creates an attractive vibe.

> Lastly, breathing is fuel to our body and can help enhance the effectiveness of an asana. Breathing in oxygenates our cells and gives energy, breathing out burns fat. We always inhale when relaxed; exhale when in an active pose. Example, we inhale at starting position and exhale while bending or twisting or stretching. Weight bearing exercises involve slow equal breathing. Never hold your breath or forget to breathe while exercising for it may harm you instead of doing any good. When you inhale, expand your chest, with rib cage open, stomach out, while exhaling muscles contract, relax your rib cage, stomach goes in.

To conclude, body movement is essential for a healthy vibrant life. Being active and occupied keeps your body in shape and your mind creative. When you plan a yoga sequence, make sure you have full knowledge of the postures based on the 5 key points mentioned above. If you are a beginner, definitely practice with an instructor. You can always connect with me to plan a personalized yoga sequence. Our online yoga sessions are available to suit your timings. Get in touch! Whatsapp +91 9820673466 for more info.

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Progress Is More Important Than Perfection

We live our lives in two places, in our bodies and in our minds. During the covid lockdown, Zarwan found himself stuck, struggling to keep hurtful negative emotions at bay. Self-sabotaging habits and destructive thought patterns were wrecking havoc in his entire being. He had no tools or material to keep occupied with either so Zarwan started spiraling downward into what he describes to be a wormhole in his mind space. His mental health was way out of whack and the only person who could pull him out of this suffering was Zarwan himself.

He looked around and found some wire, a few scraps, and just like that his creative expression took over his mind and body. His hands started working the wire to form Spiral, his first character in wire art. Spiral was his first step forward in self therapy and healing. Although Spiral initially sat by the gutter, he would soon be climbing the self-built walls of limiting beliefs that confined Zarwan’s progress.

Zarwan went on to creating other characters and named them Something Missing, Scatter Brain, Stoned Blue, The Bends, Hear Me, Twisted Switch, Inflictor and In Limbo, thus confronting his shadow self. Though most of the characters are dark and self explanatory, the one Zarwan identified with – Spiral, was truly symbolic of what he was going through.

Spiral symbolizes a connection to the higher mind and the energy of the cosmos. Spirals represent harmony, beginning, concentration and focus. Spirals expand, connect and develop. Lastly and most importantly, Spirals represent journey, direction and progress. The process of creative expression was so therapeutic; it brought out Zarwan’s inner world and inner experience and how it was affecting his outer perceptions, goals, relationships. Read more about the characters and check them out on Instagram @zbluntsandwelds

Zarwan is a magnificently talented human being with many interests and aspirations. He has dabbled in event management, sound engineering, fitness and physical training, permaculture and sustainability, production work for music bands and welding. ‘Anything Metal Works’ is a business venture he started a couple of years back. He has built many artworks and sculptures in metal, the most noteworthy being; trophies for India Bike week, installations for Harley Davidson, trophies for RedBull events, customized and personalized lamps and other statement pieces for interior decor. The most fascinating are the Kinetic sculptures! You can check them out on Instagram @zbluntsandwelds The wire art characters are also displayed here.

Zarwan’s wire art characters are his personal expressions of art and his next goal is for them to feature in a stop motion production. The vision seems far-fetched at the moment, but he dreams big and hopes to achieve them with the right collaborations. “I have learnt to separate art for money and art for me. Have always been a sucker for perfection but have realized that progress is much more important than perfection. If I am able to help anyone by sharing my story I would consider this to be a small but significant contribution”, he says. I wish Zarwan all the best and thank him for sharing this part of his life with us!

Setbacks are inevitable, be it our personal relationships or professional endeavours. It is how we deal with them and what we learn from them that decide if we are able to break the cycle of limited knowledge and negating mind scripts that trap us. Though many of us are blessed with friends and family who lend their steadfast support, it is one’s own self knowledge and a comprehension of one’s own dark side that ultimately pulls us out of the chaos we have invited into our lives unconsciously.

Hence to conclude, I would like to quote Carl Jung – “Loneliness does not come from having no people around you, but from being unable to communicate the things that seem important to you. One does not become enlightened by imagining figures of light, but by making the darkness conscious. The brighter the light, the darker the shadow. Until you make the unconscious conscious, it will direct your life and you will call it fate. To confront a person with his own shadow is to show him his own light.”

Connect with Zarwan Elavia
Email: zarwan@anythingmetalworks.in
Social: @zbluntsandwelds | www.facebook.com/zarwan.elavia

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The Mindset Of Cleanliness

Cleanliness won’t become a habit unless it is firmly established as a mindset. Keep your mind, body and spirit clean and you will experience the greatest riches of life. Did you know that being clean attracts wealth. Now that should be some motivation! Without cleanliness we are not truly living but just existing, getting old, almost rotting alive and fading away through life.

Thoughts and words can pollute the mind. You can hurt yourself and others if you do not watch what you are saying and thinking constantly. Hygienic habits, thoughtful behavior, taking responsibility for your own actions and reactions cleanses and strengthens your mind and body. But what about the spirit? How do you practice cleanliness of spirit?

By practicing cleanliness of the environment, we practice cleanliness of spirit. By keeping our surroundings clean, we clean up the energy and attract all things positive. Doesn’t a serene mountain top, a relaxed beach, a rejuvenating walk in the forest always lift one’s spirits? A place of worship is always clean. There is something sacred in maintaining clean surroundings. Our sustainability depends on it. Nature has its way of cleaning itself up. Nature on its own is always clean. Our basic needs; air, water, food, shelter and safety depend on cleanliness. To enjoy a quality life, these have to be clean. A clean place is a safe place.

It is difficult to change others and their way of thinking and behaving, but it is not difficult to set an example so begin with yourself. Are your surroundings in order or is everything as disorganized as the unnecessary thoughts in your head. Are you hoarding, do you feel deprived or are you able to let things go. Take a look around you, your immediate surroundings are a reflection of your way of thinking, doing and being. Do you feel fresh and ripe, full of vibrant energy and brilliance or do you feel rotten and helpless, angry with yourself and everyone around you? Your standard of living will tell whether you come from a mindset of abundance or a mindset of lack.

Raise your standard of living by practicing cleanliness in a small way everyday. It helps build a mindset of abundance, generosity and gratitude. It improves your relations and attracts all things joyful. Watch your life transform with this simple attitude of cleanliness of thought, word and deed, practiced together.

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Cleanliness Part I – Banish Constipation

Cleanliness is my religion. I hear people striving for habits like healthy eating, clean diet and regular exercise but how many of us pay attention to the daily body function of waste release? If I don’t poop in the day I get stressed out. If I don’t go for two days, I start panicking.

Our digestive tract begins at the mouth and ends at the anus. Digestion and absorption of what we eat and drink may tell on our overall health but the third and most important function – elimination – is what will give you the exact picture. And yes, I mean it literally! It is healthy to go twice or even three times in a day, but going once is a must. For a rotting fruit in a basket will cause the other fruits to rot. And just like that, waste and toxins in our system if not flushed out, will not allow the good stuff we consume to do any good for us.

At this point, it is relevant to become aware of all the many things that could cause constipation. And there are so many:

  1. not drinking enough water
  2. lack of fiber in diet
  3. a high protein diet
  4. a dairy rich diet
  5. eating less or staying hungry
  6. eating in a hurry / on the go / standing
  7. excessive alcohol or caffeine intake
  8. sedentary lifestyle
  9. lack of exercise
  10. lack of proper deep sleep
  11. change in routine
  12. change in circadian rhythm
  13. controlling when you get the urge
  14. hormonal disturbances / moon cycle for women
  15. stress – unable to express freely, or unable to let go
  16. weather changes
  17. a new environment
  18. dependency on laxatives

There’s no point beautifying your home if you are not going to make any efforts to keep it clean. If cleanliness be your first habit, start with yourself. Keep your insides clean. Banish constipation for good. The root of all illness is constipation. Choose wellness, choose cleanliness and make it a habit today.

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Papaya For Constipation

Constipation is the mother of all diseases. When you are constipated, you are withholding harmful toxins that not only damage your body but also cause bloating and weight gain. I have struggled with constipation since childhood and I continue to get constipated once in a while. But it is no more a struggle getting myself to poop. Papaya seems to work like magic. So here’s how papaya works and how you should eat it to completely flush out and clean your system.

  • Papaya produces heat in the body.
  • It is rich with both fiber and water content.
  • Thirdly, papaya contains papain, an enzyme that breaks down tough protein easily.

All of these three amazing properties makes papaya an effective natural laxative. To benefit optimally, eat a small bowl full of papaya first thing in the morning, that is on an empty stomach, or after a workout session. Consume it an hour before your dinner. Eat it in sufficient quantity and not just one or two bites. Avoid making a smoothie, have cut fruit instead. This way, more of your saliva mixes while ingesting it which further helps in better and faster digestion due to the digestive enzymes present in saliva.

If you live in the tropics, a little of papaya everyday will work better at keeping the doctor away! Be careful not to eat too much of it because this fruit does produce heat in the body. Pregnant women should take care. There are so many factors that lead to constipation. I will write an independent post on these. In the meantime, if you are suffering from lazy bowel movement, try having a bowl of papaya before you decide to pop a laxative. Let me know if it works like magic for you too!

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Difficulties In Meditation Made Easy

Why is it difficult to meditate? I’ve heard many people tell me that there are too many thoughts in their head and it is impossible to control them. But control is not what meditation is about. Then there are people who tell me that they are too restless, they just cannot keep still, or, their bodies start hurting, or they seem to dose off. Good, I say, because they are getting closer to what meditation actually is. Meditation is not only about the mind, it is also related to your body.

What is Meditation? I googled its meaning and the synonyms i got were thinking, reflection, deliberation, concentration, pondering, day-dreaming, consideration, prayer and so on, but no where did it say ‘go blank’ or ‘stop thinking’ or ‘see rainbows everywhere’.

According to yoga, Meditation, in one word is Stillness. Keeping your mind and body still, is meditation. Meditation is experiential not expressive. Our aim is to observe our thoughts and slow them down, let them go and not express them. When we clean up or slow down the frequency of thoughts, we make space in our minds. This space enables insight, creativity, intelligence and wisdom. Expressive thinking is imagination, analysis, and an expression involves speaking, moving, doing, creating. In meditation you are not doing or creating anything, you are observing, you are still, you are experiencing. You are not expressing. If you stop observing, you will dose off.

Meditation made easy: There are two key aspects that makes meditation easy:

  1. time
  2. overall fitness

If you practice meditation first thing in the morning upon waking up, may be while you’re still in bed, you will notice that mediation becomes easier. The frequency of thoughts are fewer and you are able to keep your mind still. Your body is rested and hence you are able to hold yourself up and keep still. Good fitness of the body gives you the muscle strength to keep your body erect and motionless. It is impossible to meditate if one is weak or lethargic.

Hence to conclude, if you are wondering why I haven’t mentioned things like a strong mind or mindfulness or mind control, it is because these are the goals of meditation and not the means. Meditation helps create space in a mind that is filled with too many unnecessary thoughts. Meditation calms a restless body and gives it direction. Meditation can be easily practiced at any hour of the day. Just keep yourself still, even if it is only for a minute.