Healthy for us

How to Make Angelica Mouthwash


Angelica is renowned for its ability to freshen breath. Its sweetness blends perfectly in this easy-to-make mouthwash.


Ingredients

* 2 1/2 cups boiling water
* 2 tbsp angelica seeds


Steps

1. Place the angelica seeds into a bowl and pour the boiling water over the top.
2. Leave to infuse for as long as it takes the water to cool completely.
3. Strain the liquid into a glass jar. Seal the jar.
4. Use. Use as a mouthwash day and night.


Tips

* Other herbs can be added to taste, such as caraway seeds, peppermint leaves, lemon verbena leaves etc. Be sure that whatever you add is safe for you.


Things You'll Need

* Bowl
* Glass jar with lid, clean




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How to Improve Your Skin With Only Herbal Products

Herbal products have minimal chemicals in them. They are the best to make the skin lighter, clearer and softer. Here is how to use them:


Steps

1. Put plain, chilled yogurt onto your face for fifteen minutes, then wash it off with milk and water. This can lighten your skin in the long-term.
2. Wash your face with seaweeed soap. Do not rub the bar of soap directly on your skin, as the few chemicals it may have can get to you easier this way. Instead, rub the bar onto wet hands and rub your hands together until they form bubbles of the soap. Massage the bubbles onto your face, and rinse off with medium-temperature water.
3. Use an apricot exfoliator-follow the directions on the container or simply massage it onto your face. Keep massaging until your face gently burns, you know now that the exfoliater is working. Rinse your face carefully.
4. With your hands or a cotton ball/soft pad, apply a lemon toner onto your face gently but equally. When your face feels refreshed, move on to the next step.
5. Use a moisturizer and put it on your face and neck with upward motion. Massage it in, especially on red, dry spots.


Tips

* Buying the products from a vitamin shop will convey that they are probably made of more herbs than of chemicals.
* Do this until you have soft, fair skin.


Warnings

* If side effects persist, stop use.
* Don't get anything into your eyes and flush them with cold water if contact does occur.
* Pat your face dry with a towel, rubbing can increase dryness.





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How to Do Zazen


Meditation is a simple practice that has been used as a means to develop mental calm and concentration, as well as spiritual insight, for thousands of years. Modern day doctors are now prescribing meditation as a way of coping with the stress, anxiety, depression and anger. There are many approaches to Zen meditation. The approach taught here comes from the Japanese Zen school of Buddhism. It is called zazen which means “sitting meditation.” Alternatively, it can be referred to as shikantaza or “just sitting.” 1. Set aside 10-45 minutes where you will be undisturbed. Zazen can be done at any time, although it is particularly helpful first thing in the morning or before going to bed. Find as quiet a room as possible, and set aside at least 20 minutes of time for practice. Turn off all your cell phones, pagers, televisions, iPods and computers so as not to be disturbed. Let others in the house know that you need some time to be by yourself.
2. Sit on your cushion or chair. If you are using a cushion, rest your buttocks on the cushion and cross your legs out in front of you. You can sit cross-legged or in either full-lotus or half-lotus position. The cushion should help tilt your pelvis slightly forward and down so that your lumbar vertebrae can come to their natural curvature. You may find it helpful to sway gently back-and-forth and from side-to-side to find a centered position. You should feel balanced on your "sit bones."
3. If you have chosen to use a chair, simply sit with your buttocks as far back on the chair as possible so that you feel supported by the back of the chair. It is best to spread your legs out as much as is comfortable to achieve a sense of stability.
4. In either position, you should feel stable and dignified. Your posture should be balanced to allow your breath to flow freely deep down to the diaphragm.
5. Sit facing a plain, unadorned wall. Your eyes should be open, but with a relaxed gaze so that you are looking forward and down. Rest your hands on your lap. You can rest either your left hand in your right, or right hand in your left. Both are acceptable. Touch your thumbs together above your fingers. This is called the “universal mudra.” Your hands should be relaxed, but stable and not too limpid.
6. Bring your awareness to your breath. Just allow the breathing to occur, without trying to change it. Stay with the sensation of breathing as a particular point: perhaps your abdomen as it moves in and out, or your nostrils as the air passes back and forth. While in the West we tend to think of initiating the breath by inhaling, the Japanese word for breathing is kokyu, a composite of two words: ko (exhalation) and kyu (inhalation). It may help to think of breathing in this way to help let go each moment.
7. Expand your awareness to the sensory feedback coming from the entirety of the body and the mental activity of thought and emotion. Ask yourself gently: “What is this? What am I experiencing right now?”
8. Notice the texture of your emotions from moment to moment. Notice the difference sensory experiences of anxiety or anger or sadness as different muscles tense or relax. Again ask: “What is this? What is happening to me right now?” Follow the flow of emotions as your breath. Notice that your emotions are only a small part of your experience.
9. Watch your thoughts as they come and go from one moment to the next, like clouds passing through the sky. Notice how each thought comes with its own set of reactions as well. You may find yourself reacting to one thought with another, or even criticizing yourself for thinking certain thoughts. Follow the flow of thoughts as you breath. Notice that your thoughts are only a small part of your experience.
10. Accept your experience just as it is. Do not judge it or try to change or escape from it. Much of time, we are out of touch with reality. We tense up when a disturbing thought arises or we dissociate and distract ourselves when an unpleasant emotion emerges. Instead, just sit with your experience as it comes and as it changes from moment to moment.
11. When you are finished with your meditation session, simply come out of sitting posture. The clarity and presence you gain from meditation will follow you as you go about your day.



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Feeling a little anxious? Maybe you will find some of these mixtures soothing and able to naturally ease your symptoms of anxiety.

Steps

1. Consider the following herbs to help you:

* Melissa Officinalis. An herb native to the Mediterranean that is used throughout the world to calm the nervous system and digestive tract and to reduce blood pressure.
* Passion Flower is an herbal sedative that can give you a sense of calm and also helps you sleep better. Also, it can help you control nausea and the "butterflies in the stomach".
* Lavendula Angustifolia or lavender. It's known for its calming properties and is widely used in aromatherapy to induce relaxation. In a recent study it was found that the scent from lavender was enough to relax and relieve depression in many of the participants.
* Fennel is a popular tea in India. This herb relieves gastrointestinal upsets that are related to anxiety.
* Kava kava is an herbal remedy used to ease the symptoms of anxiety, stress and depression. It's non addictive and can be taken as an infusion. Supplements (pills) usually do not work. People with liver problems are recommended to stay away from kava kava, although traditional methods of consumption are not shown to be dangerous.
* Valerian is used around the world to reduce stress and promote sleep. It's safe and non addictive.
* Chamomile is an herb used to treat mild anxiety and stress. It's also used to settle an upset stomach.
* Rhodiola Rosea is an adaptogen effective at treating anxiety.
* Ashwaganda has been used in India for thousands of years in ayurvedic (ancient)medicine as an anti-anxiety remedy. Chemical analysis shows that Ashwaganda contains compounds thought to have anti-stress properties.
* L-Theanine is an amino acid commonly found in tea. Because it can enter the brain, L-Theanine has psychoactive properties. L-Theanine has been shown to reduce mental and physical stress and may produce feelings of relaxation - without drowsiness.
2. A study by The American Journal of Epidemiology showed coca's usefulness in treating gastrointestinal ailments, as well as motion and altitude sickness. They found it to be a fast acting antidepressant and helpful in combating hypoglycemia and diabetes. Furthermore, coca leaves deliver healthy doses of vitamins A, C, B and E, phosphorous, iron, potassium, magnesium, calcium and protein.
3. Another herbal remedy for panic attack is Lemon balm. This is a general restorative for the nervous system, can assist in reducing blood pressure and help calm the digestive system.
4. If you are having problems sleeping try taking melatonin before bed. Getting poor sleep has been shown to increase anxiety.



Tips

* Many of the above herbs are hard to find locally and may need to be ordered off the Internet. Amazon.com would be a good starting place.
* Look for standardized extracts that contain a certain percent of the active chemicals which make the herb work.


Warnings

* Always consult with your doctor before taking any natural herb or supplement. They can advise you on any issues that may arise and is also good for their medical notes in case of any adverse reactions.





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How to Get Into Aromatherapy

How to Erase Anxiety Naturally with Herbs

Feeling a little anxious? Maybe you will find some of these mixtures soothing and able to naturally ease your symptoms of anxiety.

Steps

1. Consider the following herbs to help you:

* Melissa Officinalis. An herb native to the Mediterranean that is used throughout the world to calm the nervous system and digestive tract and to reduce blood pressure.
* Passion Flower is an herbal sedative that can give you a sense of calm and also helps you sleep better. Also, it can help you control nausea and the "butterflies in the stomach".
* Lavendula Angustifolia or lavender. It's known for its calming properties and is widely used in aromatherapy to induce relaxation. In a recent study it was found that the scent from lavender was enough to relax and relieve depression in many of the participants.
* Fennel is a popular tea in India. This herb relieves gastrointestinal upsets that are related to anxiety.
* Kava kava is an herbal remedy used to ease the symptoms of anxiety, stress and depression. It's non addictive and can be taken as an infusion. Supplements (pills) usually do not work. People with liver problems are recommended to stay away from kava kava, although traditional methods of consumption are not shown to be dangerous.
* Valerian is used around the world to reduce stress and promote sleep. It's safe and non addictive.
* Chamomile is an herb used to treat mild anxiety and stress. It's also used to settle an upset stomach.
* Rhodiola Rosea is an adaptogen effective at treating anxiety.
* Ashwaganda has been used in India for thousands of years in ayurvedic (ancient)medicine as an anti-anxiety remedy. Chemical analysis shows that Ashwaganda contains compounds thought to have anti-stress properties.
* L-Theanine is an amino acid commonly found in tea. Because it can enter the brain, L-Theanine has psychoactive properties. L-Theanine has been shown to reduce mental and physical stress and may produce feelings of relaxation - without drowsiness.
2. A study by The American Journal of Epidemiology showed coca's usefulness in treating gastrointestinal ailments, as well as motion and altitude sickness. They found it to be a fast acting antidepressant and helpful in combating hypoglycemia and diabetes. Furthermore, coca leaves deliver healthy doses of vitamins A, C, B and E, phosphorous, iron, potassium, magnesium, calcium and protein.
3. Another herbal remedy for panic attack is Lemon balm. This is a general restorative for the nervous system, can assist in reducing blood pressure and help calm the digestive system.
4. If you are having problems sleeping try taking melatonin before bed. Getting poor sleep has been shown to increase anxiety.


Tips

* Many of the above herbs are hard to find locally and may need to be ordered off the Internet. Amazon.com would be a good starting place.
* Look for standardized extracts that contain a certain percent of the active chemicals which make the herb work.


Warnings

* Always consult with your doctor before taking any natural herb or supplement. They can advise you on any issues that may arise and is also good for their medical notes in case of any adverse reactions.





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How to Create a Poultice

A poultice is a good way to apply herbs to the skin. A poultice can be either hot or cold.

Steps

1. Chop your selected herbs . Place in a large bowl.
2. Pour water over the herbs Use hot water for a hot poultice, cold water for a cold compress.
3. Mush herb/water mixture with a wooden spoon or potato masher.
4. Scoop herbs onto a double layer of cheesecloth. Wrap the cheesecloth over the herbs to make a package.


Warnings

* Make sure you know the risks and proper use of the herbs you're using!




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How to Use Lavender in Aromatherapy


People have used lavender and its essential oil throughout history to ease mental, emotional, and physical ailments. Here are some suggestions which will show you the different ways of using the essential oil, lavender.

Steps

1. Use lavender to banish headaches. Most headaches are caused by tension, when the muscles of the head, neck and shoulders tighten. To help relieve headaches and the tension causing them, use lavender. The relaxing and soothing aroma is a well-known remedy. Make a cool or warm compress for the forehead by applying 3 to 5 drops of lavender to a damp cloth and lying down for 10 to 20 minutes. While on the go, massage a drop of lavender onto each temple. When there's time for a massage, combine lavender essential oil with unscented vegetable oil and rub into the forehead, neck, shoulders and back.
2. Use it to help soothe anxiety and lift depression. Lavender has properties that relax as well as invigorate, making it useful in aromatherapy for calming excited nerves, while also inspiring feelings of increased energy and mental clarity. Some people find that lavender is more refreshing when inhaled at room temperature, but it can also be helpful when emanating from a light bulb diffuser. Or breathe in the aroma from a lavender-scented tissue. Dab the oil on the wrist and the base of the throat as a therapeutic perfume. Rub some along the scalp line and at the temples to carry the scent with you.
3. Overcome insomnia with lavender. The relaxing qualities of lavender can help stop the recurrence of sleepless nights. Scent the bedroom with a diffuser or place sachets or cotton balls with lavender oil inside pillowcases, where they will release aromatherapy scent consistently through the night. Another good method is to dot bed linens and bed clothes with lavender oil
4. Scent the hair with lavender. Rub a few drops of lavender oil between the palms and work into the hair for a subtle and lasting dose of aromatherapy throughout the day.


Warnings

* Understand that using lavendar oil can have powerful effects for certain people. If you sense that you shouldn't be using this, don't.

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How to Make Natural Herbal Oil

Make your own oils from scratch. Once made, these oils are suitable for a range of uses; they can be burned to add fragrance to the air, added to baths for silky and heavenly soaks, made into perfume, etc.

Steps

1. Find a large, clear, clean glass jar or bottle with a tight lid.
2. Pack fresh, clean, whole herbs loosely into the jar.
3. Cover the herbs with oil. High-quality olive oil is best, but any good-quality vegetable oil will work.
4. Put the lid on as tightly as you can, and set the jar on a sunny windowsill - this is best done in the summertime, but can be done in winter if you have a window that gets maximum amount of light, even in winter.
5. Leave the jar on the windowsill for 30 days, shaking it gently once a day.
6. Find another large, clear, clean glass jar or bottle with a tight lid, a large funnel, and some cheesecloth.
7. Pack the cheesecloth fairly tightly in the funnel.
8. Set the funnel in the empty jar, and wrap some cheese cloth around where the mouth of the jar meets the funnel, to prevent spillage.
9. Slowly pour the oil into the clean jar through the funnel. The cheesecloth will strain the herbs, letting the oil filter into the jar.

Tips

* This does not make essential oil. This makes diluted oil. There is no need to further dilute this oil.
* Some herbs can be used dried, like cinnamon, but for the most part, dried herbs lose their essential oils.
* Lavender is soothing, cinnamon invigorating, mint fresh. White willow bark has a spicy smell, sage is used by Native Americans for cleansing, chamomile is used to soothe and help sleep. Do some research about your favorite scents, and see what you can find.
* White willow bark (or any kind of bark or nuts or roots) may need to be soaked in water first, left in the oil longer, and/or used as freshly as possible.
* Experiment with mixes. Fill the jar with a mix of chamomile, vanilla and lavender to ensure pleasant sleep. Mix vanilla and cinnamon to fill your kitchen with cooking scents.
* In the summer pick or purchase mint to make a refreshing oil
* In the fall try using rosemary which also has astringent and healing properties as well.


Warnings

* Store oil in a cool, dark place, and smell it occasionally. If it smells rancid, don't use it.



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How to Buy Essential Oils

Essential oils are highly concentrated, volatile oils that can be extracted from aromatic plants. [1] Their use dates back to ancient times, and their wide variety of therapeutic, medicinal and culinary uses has ensured their continued popularity. About 700 different kinds of plants contain useful essential oils, and you can find many of these online or in your local health food store, farmers market or co-op. In fact, the variety can be a bit bewildering, and because many pounds of plant material are required to extract an ounce of essential oil, the prices can be overwhelming, too. This brief buyer's guide can help you get the best quality and value.

Steps

1. Think about why you want an essential oil. Different essential oils have different uses, so your first step should always be to determine which one will best suit your needs. You can research essential oils online, or you can ask your herbalist, natural foods grocer or a knowledgeable friend. Depending on your needs, you may find that more than one kind of oil is suitable. If you don't have a clear reason for choosing one over the other, look at their prices--essential oils vary widely in price, so why pay more than you have to?
2. Consider alternatives to pure essential oil. Hydrosols? Absolutes? Fragrance oils? There are often cheaper alternatives to essential oils that may perform the service you need. A hydrosol, hydrolate or water essence (as in rose water, lavender water, etc.) is the byproduct of distillation. When plants are distilled, the vapor condenses into essential oils and hydrosols; these are then separated. A hydrosol is basically essential oil diluted in water, and it will usually contain some other incidental organic compounds. They can frequently be used in place of essential oils when dilution is not an issue, as in some aromatherapy methods. Absolutes are generally highly concentrated essential oils which are extracted with solvents, usually from flowers for which steam distillation is impractical. These can be more expensive than essential oils, but you may be able to dilute them more for the same uses. Fragrance oils, also sometimes called floral waters, are usually synthetic compounds which have an aroma similar to essential oils. They are cheaper than essential oils, but are typically not suitable for therapeutic or culinary uses. You can also purchase essential oils diluted in a carrier oil, such as almond or grapeseed oil. These may in some cases be a better choice, particularly if you plan to apply the oil to your skin. You will probably find a wide range of dilutions for sale.
3. Get an idea of the going price. Once you know what product you want, try to find the best price for it. Check locally and online, but make sure you're comparing comparable quantities of comparable dilutions of comparable products. Make a list of the best prices you find and where you find them. Chances are you will find the general price hovering in a certain range. If a given choice falls far below that range, look into it, but beware: something smells fishy.
4. Learn about the oil you want to purchase. Knowledge is power, and the more you can learn about the product, the better value you will be able to get. Essential oils vary in quality depending on which parts of the plants are included--lavender oil, for example can be made with lavender flowers and stalks or just with the flowers, the latter being of higher quality--the method of extraction (steam distilled is usually better than water distilled), country or region of origin, and time of harvest.
5. Find out as much as you can about your choices. Being an informed buyer, you can now ask the potential sellers the important questions. First, look at the bottles or, if shopping on the internet, carefully read the product descriptions. You should be able to get a clear idea of what you're getting. If possible, smell several oils to compare their aromas. Find out how the plants are harvested, where they're grown, etc. Next research the companies that manufacture the oils you're considering. You can look on the internet or ask friends or retailers. It's important to find out as much information as you can about the oil, but it's also important to find out if the information you're getting is coming from a reputable source.
6. Consider how the oils are stored. Essential oils should always be kept in a dark glass bottle or stainless steel container. Oils not contained in these are suspect. In addition, essential oils should be protected from excessive heat or direct sunlight. You have an advantage shopping locally because you can see how the oils are stored--are the bottles on a windowsill?--but reputable companies can usually be trusted to use proper storage techniques.
7. Make your purchase and start enjoying the benefits of essential oils.


Tips

* Some oils are organically grown or certified organic; you may need to pay a premium for these. The best form of extraction, steam distillation, concentrates pesticides, chemicals, solvents, etc.. All other forms of extraction are chemically based, usually petrochemicals.
* If the cost of essential oils seems a bit much to you, you can make your own. See the related wikiHow for details.
* Among the essential oil brands that you will find in a natural food store, Aura Cacia is the only one that tests every batch for purity, which is a significant problem with essential oils. There is widespread aduleration in the essential oil industry.


Warnings

* Beware of oils that are sold in clear glass or plastic. Essential oils need to be protected from sunlight, which can quickly damage them. Essential oils degrade most plastics quickly.
* Beware of a line of essential oils that are all sold for the same price. Because the cost of extracting different oils varies dramatically, it is simply impossible that the oils are pure and of good quality.
* Do not use essential oils neat. They should be diluted to prevent sensitization and possible skin irritation. Those that say otherwise are lying to you.
* Beware of any brands who do not follow these guidelines: If they do not follow every single one then they may not be truly essential oils, but fragrance oils. And could be very harmful if used on the skin, or internally. How To Find Out if Your Aromatherapy Essential Oils Are Pure Therapeutic Grade
* Are the fragrances of your pure therapeutic grade essential oils subtle, rich, organic, and delicate? Do they feel natural? Do they smell stronger, more real and less chemical than your current brand?
* Does your essential oil supplier send each batch of essential oils it receives through different independent lab analyses before the essential oil is released? Will they produce them on demand?
* Are the tests performed by well known standard independent labs?
* Does your essential oil supplier grow and distill its own organically grown herbs? Are the distillation facilities part of the farm where the herbs are grown so they are freshly distilled, maintaining their potency?
* Does your essential oil supplier use low pressure and low temperature to distill essential oils and preserve the essential oils fragile chemical constituents? Are the distillation cookers fabricated from costly stainless steel alloys to reduce the likelihood of the essential oils chemically reacting with the metal?
* Does your essential oil supplier have representatives traveling worldwide to personally inspect the fields and distilleries where the herbs are grown and distilled?
* Do they scrutinize the facilities to check to see that no synthetic chemicals are being used in any of these processes?
* Does your essential oil supplier care about the farms they use and make sure they are fair trade? Meaning the local farmers get fair pay and not 3rd world change.
* Does your essential oil supplier sell all essential oils in 2 sizes to save you money? And available to everyone without the hassles of network marketing?
* Does your essential oil supplier offer free shipping, low cost shipping, and discounts in appreciation of your patronage?
* Does your essential oil supplier provide knowledgeable staff to answer your questions about use, and supply as much information as possible free of charge?
* Are over 98% of your current brand of essential oils certified organic buy real certification? Are they willing to provide this upon request?



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How to Get Into Aromatherapy

Welcome to the world of Aromatherapy. Using essential oils in daily life can promote emotional and physical health. Essential oils can be used in many ways to deliver their therapeutic effect.

Steps

1. Oil Burners.

* Aromatherapy oil burner worked by heating a few drop of essential oils in a water bowl set above a tea light candle. Aromatherapy oil burner is the easiest way to benefit from essential oil’s scent, You also can try a simple blend to go with an oil burner. For a starter, put 6 drops of essential oil or blends to freshen up your room. Using heat destroys any therapeutic benefits of the oil. So this is for fragrance use.
2. Nebulizer Diffuser

* Sometimes called An Electric Oil Diffuser, will allow you the ability to create many fantastic scents and expand them into the air that is throughout your home. There are many types of electric oil diffuser you can choose today. It’s the most effective and easiest way to disperse essential oils in the air. It’s recommended for emotional and mental health as well as for diseases effecting the lung, blood and the brain.
* Electric Oil diffuser can break down the oils into separate molecules to make easier for the aroma to be inhaled. And once you switch it on, it will last for couple hours. Make sure your unit specifies cold air and does not use heat or vibration; that would destroy active medicinal constituents.
3. Inhalation.

* A Steam inhalation is commonly associated with treating respiratory illness such as colds and flu. Add about 10 drops of (eucalyptus radiata, peppermint or pine essential oils) into a bowl of hot water, then lean over the bowl and cover your head with towel for about ten minutes as you inhale. This treatment is good when you having colds.
4. Sprays

* If you want to quickly purify and freshen the air in your home, or in your office, make an aromatherapy air freshener. Fill 180 ml spray bottle with distilled water. Add 5-10 drops of the essential oil of your choice for each ounce of water. Shake well and use it to spray around the room as often as you need it. Remember to shake well before each new spray.
5. Aromatic Bathing

* Bathing can be a pleasurable, highly relaxing experience and adding essential oils to your bathwater increases the benefits tenfold. Start by adding 6 drops of essential oils or blend into the bath water. The scents of essential oils fill the room with delightful fragrances, while essential oils enter the skin pores and relax tired muscles.
6. Massage

* When used in massage these essential oils usually dilute with carrier oils, and then applied to the skin. With this, it is absorbed by the skin, and penetrates into the tissues of the body, your blood and the interstitial fluid. Smoothing fragrant oil into tired muscle is the most pleasurable ways to relax and unwind. It is absolutely essential that you use only oils that don't say don't use neet (undiluted) not to use internally. These are adulterated and can hurt you even if you dilute them.
7. Compresses

* This method is a fast and effective ways to speed recovery from muscular pain and strains after a rigorous workout, and a treatment for bruises, headaches, insect bites, toothache, spots and more.
* Compresses can be made from adding 3 – 6 drops of essential oils or blend into one quart of warm water. Stir carefully. Soak a clean cloth in the water, rinse it and apply to the affected area. Leave it there for 15-20 minutes. Repeated as needed.
8. Perfume

* Adding essential oils in your perfume base is lot more cheaper than you bought a branded perfume which is full of chemical added. To make an aromatherapy perfume is very easy. Please visit this additional related wikihows to start your signature perfume
* [Bella Mira Essential Oils] makes wonderful blends that are great for perfume.
9. Candle

* Candle can be used to help set the atmosphere and improve the ambience in many situations. They can be used in any room of your home and provide a wonderful enhancement.
* Using aromatherapy candle has a positive effect on our body and emotions. The key is in choosing the correct scent to match the emotion or sense you wish to evoke. Just FYI there are no real essential oil candles on the market. All those sold are fragrance oils. If you are looking for medicinal benefits you have to use a cold air diffuser.

Tips

* To make a dilution essential oil for massage, you can combine 2 drops of pure essential oils with 15 ml of carrier oil.


Warnings

* Please always refer to safety precautions on using essential oils



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How to Make Aromatherapy Skin Cleansing Creams



Aromatherapy can help you to take care of your skin by mixing aromatherapy oils into your own cleansing creams and lotions. You will soon realize how much you can improve your overall appearance and well being without too much fuss and expense. Also, you will benefit from the soothing aromas of the oils.

Steps

1. Use your favorite unperfumed cleansing cream or milk.
2. Add any of the following aromatherapy oils, either singly or in combination for each skin type. The ratio is two drops of oil to every 4 fl oz (100 ml) of cleanser:

* Normal skin: Rose, neroli, lavender, sandalwood
* Dry skin: Chamomile, geranium, rose and ylang-ylang
* Combination skin: Lavender, geranium
* Chapped, cracked skin: Benzoin and chamomile
* Hyper-sensitive skin: Chamomile, neroli, jasmine, rose
* Broken capillaries: Neroli, rose, lemon and peppermint
3. Clean your skin morning and night. An effective cleansing routine will balance your skin, helping it to function properly. All skin types need to be cleansed twice a day. Beauty therapists found that a lot of clients who would not dream of going to bed without cleansing their skin don’t bother to do so in the morning. However, cleansing in the morning is really important. Your skin throws out toxic waste products while you sleep and if you apply moisturizer straight on to your skin, you are actually preventing this shedding process from being effective.
4. Follow these routines as suits your skin:

* Normal skin cleansing:
o Morning: Use either a cleansing milk or a balanced cleansing bar.
o Evening: Remove make-up with cleansing milk then repeat with milk or a cleansing bar.
* Oily skin cleansing:
o Morning: Either use cleansing milk or a balanced cleansing bar, if you prefer to wash your face.
o Evening: First use a cleansing milk to remove all traces of make-up. Then wash your face with a balanced cleansing bar.
* Dry skin cleansing:
o Morning: Use a cleansing cream. Massage it into your face with your fingers thoroughly then remove.
o Evening: Use cleansing milk to remove make-up. Cleanse again using cleansing cream.
* Combination skin cleansing:
o Morning: As for oily skin, pay particular attention to nose, chin and forehead areas.
o Evening: As for oily skin, be gentle on your cheeks and if they are dry repeat the cleansing process with a milk cleanser rather than by washing your face.
* Hyper-sensitive skin cleansing:
o Morning: Use cleansing milk or cream specially made for very sensitive skin. Avoid skin washes.
o Evening: Remove make-up with a cleansing milk. Repeat the cleansing using a cream. Be gentle when removing cleanser.

Tips

* Try some plain, old extra virgin olive oil to help condition your skin. A little bit goes a long ways on wet skin right out of the shower. Smear it all over and rubbing in, then you dry off the remaining water drops and get dressed. Just use a lot less.

Things You'll Need

* Essential oils as described above
* Unperfumed cream or cleansing milk
* Clean container
* Cotton wool



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How to Make Aromatherapy Skin Tonics



Our skin is always exposed to heat, cold and other environmental changes, so it is very important to take care of it. In this article you will find various natural skin tonics that you can make at home. Each of these suggested recipes will nourish your skin. Skin tonics have two effects on your skin after cleansing:

* They remove the last trace of cleansing milk or cream.
* They help to restore the skin’s natural proactive mantle.

Here is a selection to make at home, all natural and preservative free.

Steps

1. Note that for each of the recipes, the ratio is two drops of aromatherapy oil to fl oz (100 ml) of toner, either used singly or in combination.
2. Make up a skin tonic as befits your skin's needs:

* For normal skin - Add lavender, rose or neroli to rosewater or orange flower water.
* For oily skin - Add lemon, lavender, bergamot, juniper or ylang-ylang to witch hazel.
* For acne/ pimples - Add rose, ylang-ylang, geranium or chamomile to rosewater.
* For hyper-sensitive skin - Add chamomile, neroli, jasmine or rose to orange flower water.
3. Apply. As with cleansers, all skin tonics are kindest to your skin when applied with damp cotton wool.
4. Gently wipe all over the face and neck, paying careful attention to the creases around your chin. If necessary, repeat once more.

Tips

* Rosewater and orange flower water can be bought at most good chemists.

Warnings

* Avoid using skin tonics that contain alcohol (often called astringent). These strip away the skin’s natural protective barrier and with prolonged use can over-sensitize the skin or cause irritation.


Things You'll Need

* Essential oils as described above
* Cotton wool or face washers (soft)





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How to Make Aromatic Blend Bath Salts

Aromatic blend bath salts is using fragrance oil for the aroma. Although it's not using essential oils but aromatic blend still can help you relax, leaving all the stress behind.

How to Make Aromatic Blend Bath Salts

Aromatic blend bath salts is using fragrance oil for the aroma. Although it's not using essential oils but aromatic blend still can help you relax, leaving all the stress behind.

How to Make Aromatic Blend Bath Salts

Aromatic blend bath salts is using fragrance oil for the aroma. Although it's not using essential oils but aromatic blend still can help you relax, leaving all the stress behind.

Things You'll Need

* 2 cups Epsom salt.
* 3 tablespoons dendritic salt.
* 3/4 teaspoon white musk fragrance oil.
* 1/8 teaspoon jasmine essential oil.
* 6 drops Blue 1 liquid dye.
* 10 drops Red 30 liquid dye.




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How to Make Lavender Oil


Lavender has long been regarded for its splendour and uniquely breathtaking fragrance. It is more than just a flower that gives an exquisite view to its surroundings. It also has the power to heal, not only for muscle spasms and physical injuries, but also for emotional stress.

Lavender essential oil is excellent for the skin. Adding its extract to soaps and bathwater gives off a fresh fragrance. It also helps repair skin problems while making the skin feel invigorated.

Steps

1. Pour the oil into the jar and stir in the lavender flowers. Cover tightly and leave the mixture to steep for 48 hours in a sunny windowsill, shaking every 12 hours.
2. Lay a piece of muslin over the bowl and strain the oil. Gather up the muslin and squeeze the material to extract as much as you can.
3. Put the oil back into the jar and add fresh flowers. Place on windowsill again. Repeat this process until you get the aroma you want.
4. If the weather is cold and dull, you can place the jar in a saucepan of cold water. Slowly heat it until the water becomes just hand-hot. Maintain that temperature for 10 minutes. Remove the jar. Do this once a day.
5. After final straining, you can pour the oil into a dark glass bottle. The shelf life for your essential oil is 6 - 12 months if kept in a dry, dark, cool place.

Tips

* You can mix lavender with other plants such as peppermint or lemon/orange peel.
* For base oil, use a refined oil to attract the essential oils of the plant. Choose one that has pale color and mild scent. Olive oil, safflower oil and light sesame oil all work well. Or you can use almond oil for cosmetics, safflower or canola for general purposes, and olive oil for cooking.
* Use witch hazel for an incredibly strong, rich scent.


Things You'll Need

* A 600ml wide-necked jar with tight-fitting lid
* 300 ml oil ( see tips for more information)
* Glass mixing bowl
* Muslin ( to cover the top of the bowl)
* Dark glass bottle with tight-fitting lid or stopper
* 8 tablespoons of lavender flower for each steeping




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How to Make Pillow Mist

Watch your body fall into a calm, gentle sleep. Want to have sweet dreams in your sleep, here is how.



Ingredients

* 1/2 cup of water
* 1/2 teaspoon of witch hazel
* 4-5 drops of lavender oil

Steps

1. Pour everything in a spray bottle.
2. Tightly seal the bottle.
3. Shake well.
4. Spray on to pillow sheets.
5. Crawl into your bed.
6. Breathe the Lavender scent in the pillow mist.
7. Feel your mind,body,and soul relax as you fall asleep.
8. Enjoy.

Tips

* Spray three times on the front and back to get a nice scent.
* Place the mist in the fridge to keep cooled.


Things You'll Need

* A pillow
* Pillow sheets
* Witch hazel
* Lavender oil
* Water
* Spray bottle



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How to Make a Dilution Using Essential Oils and a Base Material

For the new user of essential oils. What follows is a brief guide for making a 2% solution of essential oil in a base oil.

Steps

1. Start with a 2% solution. There will be enough essential oils in this blend to be effective for a child. You can make up to 10% solutions as you are more experienced or with very user-friendly essential oils. Stronger solutions are used for therapeutic reasons.
2. Use this formula to determine the number of drops in your formula. Total ml of carrier x 20 drops per ml = carrier drops. For example, 1 oz = 30 ml x 20 drops = 600 drops (this tells you that there are 600 total drops in one ounce)
3. Use this formula to determine the number of drops of essential oil. Total carrier drops x percent = drops of essential oil. For example, to make a 2% solution using one ounce of carrier. 600 drops x 2% = 12 drops.

Tips

* Buy quality essential oils, you will notice the difference.
* 20 drops of oil=1 ml and 30 mls=1 ounce


Warnings

* Please educate yourself about the essential oil you will be using.


Things You'll Need

* Essential oil and carrier of your choice. Eye-droppers if your essential oils do not have droppers of their own.



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How to Make a Sauna Oil Blend


If you enjoy taking a sauna on a regular basis, you will be well aware of the energizing and cleansing benefits. To assist the detoxing process encouraged by being in a sauna, it is helpful to use a sauna oil blend that can be thrown on the sauna coals along with the water. The aroma that will be emitted will heighten the enjoyment of time spent in the sauna.

Steps

1. Obtain one or more of the essential oils that are considered to be beneficial for use in a sauna. These include lavender, pine, grapefruit, eucalyptus, lime, rosemary, lemon and birch.
2. Single method: If you are using just one essential oil, place 3 - 4 drops of your desired essential oil into the water bucket intended for the hot coals. It is now ready to be added to the sauna coals.
3. Blended method: If you are making a special blend that will release several essential oil scents at once, follow the suggested oils above and create a blend. One energizing and detoxing blend is:

* 3 drops pine
* 3 drops rosemary
* 4 drops lime
* 8 drops grapefruit
4. Experiment with your own blends using the suggested essential oils above, provided that you are confident with blending. If in doubt as to quantities, ask your oil supplier for advice or do research in a trusted aromatherapy manual. If you are unsure for any reason, stick with the single essential oil addition. With any blend, only add 3 - 4 drops of the resulting blend per bucket of water at a time.
5. Sit back, relax and breathe deeply.

Tips

* Eucalyptus is great for clearing the sinuses and the senses but beware its potency - it will release a very strong aroma, so take care to ask others in the sauna with you if this is all right. Use it by itself and sparingly - 1 - 2 drops per water bucket should be sufficient.
* Always use good quality oils. See your health food store specialist for advice.

Warnings

* It is generally recommended that you do not spend more than 20 minutes in a sauna at any one time.
* Pregnant women, those who are sick or convalescing and children should use caution when taking a sauna.
* Do not leave the essential oil bottles in the sauna room. This will quickly destroy the oil. Add the drops to the bucket before entering the sauna.



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How to Overcome Nausea at Night

Sometimes at night you can feel sick to your stomach. Read on to help!

Steps

1. Buy peppermint and lavender aromatherapy oils. Also get a bottle with a roller on the end.
2. Put 2 drops each of peppermint and lavender essential oils with 100ml olive oil in the bottle, and roll this where your stomach hurts the most.
3. Go lay down in bed with the lights off and maybe a fan on. Try to get to sleep.
4. Try laying on a cold, flat surface.
5. CAUTION: Bear in mind the refreshing effect of the peppermint oil can cause insomnia in some people, and it should never be taken with homeopathic remedies as it will counteract their effects.


Tips

* Try putting a cool compress (like a wet washcloth) on your forehead, sometimes that helps.


Warnings

* Don't drink anything cold.


Things You'll Need

* Lavender essential oil
* Peppermint essential oil
* Olive oil
* Bottle with a roller on the end





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How to Start Practicing Aromatherapy on a Budget


Want to learn about aromatherapy but don't know your emulsifiers from your diffusers? Want to start this new hobby without breaking the bank?

If you're just starting into the world aromatherapy, follow these tips to make your first experience a good one.

Steps

1. Find a reputable aromatherapy supplier. Look for oils in amber or other dark colored bottles that have been independently tested for purity. For more information on where to get essential oils in the area, ask a local aromatherapy expert in your area.

# Buy small sizes of a few basic oils. Great oils for the newest aromatherapists include Lavender, Rosemary, and Lemon. These oils are cheap, and they can be used in various ways. For starters, get a 4mL vial of each of these three oils; there is enough oil in the vial for you to learn aromatherapy basics. Here are some three basic ways to use these three oils; check out aromatherapy books for more uses.

* Lavender is great for relaxation. Use a few drops before going to bed to help you sleep.
* Rosemary is great for concentration. Use a few drops in your class or office to help you focus while you write your projects.
* Lemon is great as a deodorant. Use it to freshen a musty room.

# Buy a simple passive diffuser. A diffuser is used to get essential oil into the air; a passive diffuser is a diffuser that does not use external heat to get oils into the air. Passive diffusers are also good for scenting a small area; you won't have to worry about bothering your roommate or your co-worker in the neighboring cubicle with your aromatherapy. For starters, pick a ceramic diffuser; they are cheap, and effective, and they match all sorts of decor and color schemes. Most ceramic diffusers have impressions in them to hold drops of essential oils.
# Buy or make a storage box. Most aromatherapists store their essential oils in wooden boxes, but a covered cardboard box is good for starters. Store your oils in a cool and dry place. Learning to store your oils properly is essential to keeping your essential oils in the good condition.
# Add a few drops of essential oil into the diffuser. If your diffuser has depressions, add the oils there. Start with a few drops; you can always add more oils later. Let the diffuser sit in one place, and it will gradually scent the air around it.
# If you find out that you enjoy aromatherapy, consider expanding your collection of oils and aromatherapy materials. There are hundreds of different oils out there as well as thousands of recipes and other uses for aromatherapy. For best results, buy a good aromatherapy book. Keep learning about aromatherapy, and pretty soon you will be a knowledgeable aromatherapist.

Tips

* Buy essential oils in bottles with orifice reducers or polyseal caps. Orifice reducers and polyseal caps help you control how fast oil flows from the bottle. Using less oil is not only easier on your body but also saves precious essential oil.
* If you feel that aromatherapy is not for you, give the oils to a friend. Maybe your friend will take more to aromatherapy. Perhaps one day, s/he will make you some handmade soaps and lotions.
* For a wearable passive diffuser, get a ceramic aromatherapy necklace. These are cheap, and they work just like real necklaces except they hold essential oils. Use these to discretely bring essential oils wherever you go.

Warnings

* Do not ingest essential oils. Most oils must be diluted before applying on your body. A good aromatherapy book will give you more information.
* Keep essential oils from your children and cats. Children should not be playing with essential oils because some of them may be very strong. Cats have trouble breaking down essential oils, so keep them away from your aromatherapy collection.
* Do not use too much essential oils. Using too much oils can be harmful to your health. When in doubt, use less; you can always add more later.

Things You'll Need

* Basic Essential Oils. Some great oils for beginners include Rosemary, Lavender, Ylang Ylang, Eucalyptus, and Lemon. Each of these oils are rather cheap, and they can be used for a variety of purposes.
* Passive Diffuser(s). For a cheap and effective passive diffuser, choose one made out of ceramics.
* Storage Box. This can be of any material that blocks light. Store your oils in a dark and cool place.
* Books. If you want to continue in aromatherapy, buy a good aromatherapy book.


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How to Use Aromatherapy


Believe it or not smells do a lot more than they seem to do. Aromatherapy can boost energy, change moods and cure headaches. The following points will show you how this form of alternative medicine will help you in many ways.

Steps

1. For tired aching muscles or arthritis aches, mix together sage, basil and jojoba oil.
2. Ease headache pain by rubbing a drop of Rosemary and Lavender oil onto the back of your neck.
3. Citrus is excellent for stimulating the senses.

* Add a few drops of oil to water in a spray bottle and use as an air freshener.
* To enjoy a scented candle, place a drop or two of oil into the hot melted wax as the candle burns.
* To fragrance your kitchen cabinets and drawers, place a food scent dabbed on a cotton ball in an inconspicuous corner.
* A blend of Geranium, Lavender, and Bergamot alleviate anxiety and depression. Use in a room diffuser or 6-8 drops of this blend in the bath.
* To keep mosquitoes and other picnic pests at bay, drop a few drops of Citronella oil in the melted wax of candle.

4. Understand that essential oils or blends make wonderful perfumes. Add 25 drops of essential oils to 1 oz of perfume alcohol. Let age two weeks before using.
5. Put a few drops in your toilet bowl to help you lavatory smell spectacular whenever you may use it.
6. Add a few drops onto a dust pad and so while sweeping you will leave a lovely scent.
7. Essential oils of Juniper, Cedar-wood, Grapefruit, Lavender, Carrot, Fennel, Rosemary, and Lemon help soften the effects of a hangover. Make your own blend of these oils and use a total of 6-8 drops in a bath. OR add a few drops on a wash cloth and place on your forehead.
8. Infuse bookmarks and stationary with essential oils. Place drops of oil on paper and put them in a plastic bag. Seal it and leave overnight to infuse the aroma. Send only good news in perfumed letters.

9. For Sensational smelling towels, sheets, clothes, etc. place a few drops of your favorite essential oil onto a small piece of terry cloth and toss into the clothes dryer while drying. Add 5 drops essential oil to 1/4 cup fabric softener or water and place in the center cup of the wash.
10. Put a few drops of your favorite essential oil on a cotton ball and place it in your vacuum cleaner bag.
11. Apply Lavender oil and Tea tree oil directly to cuts, scrapes, or scratches.

Warnings

* Be careful when using hot candle wax.


Things You'll Need

* Open and clear mind
* Essential oils (depending which essential oils you need for what)





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How to Use Essential Oils As a Quick Pick Me up


Essential oils can help with physical conditions, rejuvenate the skin, eliminate waste, alleviate stress, enhance your mood, restore vitality and facilitate the regeneration of new, healthy cells. Try working them into your daily routine for refreshing and calming results.

Steps

1. Make a scented compress for your face and neck by adding five drops of a preferred oil to a bowl of warm water.
2. Soak a washcloth in the water and then apply to your face and neck as a compress for five minutes. Repeat three times.
3. Pat dry with a soft towel and finish with an anti-oxidant, anti-inflammatory facial splash and moisturizer.
4. Use a body scrub in the shower or bath. This salt scrub will exfoliate dead skin cells, cleanse the pores and help your body get rid of any toxins.
5. Mix an ounce of ground sea salt with 10 or so drops of your favorite essential oil. Add water and make a paste so it spreads easily. Apply it to your entire body with big circular strokes.
6. Wash your hair with a oil-scented shampoo.
7. Add 1/2 ounce of lavender to sixteen ounces of shampoo. For oily hair, add 1/2 ounce of lemongrass or rosemary to 16 ounces of shampoo. Essential oils can also make invigorating scalp massages. Rosemary is good for this.


Tips

* If you have a choice of essential oils to choose from, select one that suits your mood and purpose. There are many to choose from.
* If you are desparking stress levels, choose soothing oils like lavender, chamomile, jasmine, sandalwood and ylang-ylang.
* Good revitalizing and energizing oils are peppermint, eucalyptus, rosemary, basil and juniper. The aroma can also provide psychological and physical benefits too!

Warnings

* Never (with the possible exception of Tea Tree,[melaleuca alternifolia] and Lavender) apply the oils directly on your face or skin without diluting first in a neutral oil such as almond, grapeseed, or olive oil. Consult a book on herbal medicine for the proportions.





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How to Breathe


If you are reading this, you already know how to breathe. But have you stopped to think about the best way to breathe? Learned breathing techniques, such as deep breathing, have been part of yoga and other practices for centuries. Breathing correctly is very important - not only to help you perform strenuous tasks, but to allow the lungs to fill up with air, aid in controlling the heart rate, and living . The benefits of proper breathing can assure you will not get pneumonia when you have a bad cough, by clearing the air passages to the lungs. Proper deep breathing also can assist you in relaxing before doing things that cause you to feel stress and nervousness. Here are instructions for a breathing exercise to help you improve your breathing.

Steps
Basic Breathing Exercise

1. Begin by taking your pulse. Before starting this breathing exercise, take your pulse. If you are extremely nervous, your pulse rate will probably be faster than normal.
2. Inhale deeply through your nose, keep your mouth closed, and hold it a few seconds. You will feel your chest (or, even better, your belly - if you're breathing through your diaphragm) expand.
3. Release it by blowing it slowly out through your mouth.
4. Do this a few times, and take your pulse again; you will be amazed to find a normal heart rate, and a feeling of being relaxed. The nerves and butterflies seem to have disappeared.


Belly Breathing

1. Remain calm. Have good posture.
2. Inhale through your nose at an even rate and allow your stomach to push-out, thus relaxing your diaphragm, and allowing more air to enter your lungs. You can place your hand on your abdomen and feel it being pushed away as your abdomen rises.[1]
3. Exhale slowly through your mouth and allow your stomach to return to its normal position. Exhaling should take double the time it took to do the inhale.
4. Repeat.
5. Note this method of breathing is said to allow the accumulation of chi energy in the 'tan t'ien', a point an inch and a half below the navel.[2]


Alternate Nostril Breathing

1. See Do Alternate Nostril Breathing


Tips

* You should be doing this sitting with your back straight.
* Practice this exercise at least once a day, in the comfort of your own home, or in your car.
* When inhaling or exhaling if you breathe too slowly and find you need more air return to normal breathing. This is to relax you not to make you faint.
* Breathing predominantly with your diaphragm lets you take in a greater amount of air and is also somewhat of an exercise.
* If your nose is stuffy you may need to breathe through your mouth.
* When exercising, it is best to breathe in through your nose, and exhale from your mouth to keep the lungs clear and allow more air to enter. This will enable you to have more stamina, and allow for more prolonged exercise.
* Breathe through your nostrils if your mouth is closed
* Practice in front of a mirror, and look for tension. One dead giveaway that you are not breathing deeply is for the shoulders to rise as you inhale.


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How to Breathe Clearly

Do you have trouble breathing? Is your hard breathing getting in the way of things like reading or talking with friends? This guide will give tips for good posture and techniques that one should do if one wants an easy airflow. All humans need air to live so breathing correctly will help one's life be more enjoyable. Breathing clearly also helps reduce stress by getting more oxygen into the blood.

Steps

1. Correct your posture. While sitting down, one should have a straight back but relaxed shoulders. The term "sitting tall" should be applied here. Try to use your head and reach to the ceiling. This will give you a sense of direction and help your posture.
2. Have an open mouth while breathing. You can not inhale much air with a nearly closed mouth. You shouldn't feel any pain while opening your mouth but it should be natural.
3. Exercise. One would be to lie on your back and breathe until your chest is full. Then you would hold your breathe for 2 seconds and then slowly release. Another exercise would be to inhale quickly but release in slow intervals. These exercises can also be used to relieve stress.


Tips

* Use calm breathing when practicing your posture and breathing exercises.
* Use these tips when stressed; calm breathing helps relieve stress levels.


Warnings

* Don't breath too fast as this can cause hyperventilation and may cause you to pass out.
* Don't hold your breath for too long because it may cause you to pass out.





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How to Breathe Deeply

Breathing deeply can calm the mind and develop a strong spine.

Steps

1. Get into a supine position, with knees bent and feet flat on the floor or table.
2. Bring attention to body and breath; notice contact points with the floor and your breathing pattern (“where is there movement with the breath”).
3. Bring breath into lower trunk. Let most of the movement of the breath be below the ribcage (“Belly, low back and pelvis”).
4. Bring attention to the area inside of the pelvis. The pelvis is shaped like bony bowl with a hole in the bottom. Within this bony bowl is a muscular bowl going from front of pelvis (pubis) to tailbone like a hammock. When you have to go to the bathroom, you lift this hammock to “hold it”, and when you get to the toilet you release these pelvic floor muscles to evacuate bowel/bladder.
5. See if you can feel a subtle movement with the breath in these pelvic floor muscles.
6. Accentuate the movement of the pelvic floor with the breath.
7. Inhale; relax pelvic floor down.
8. Exhale; very gently draw pelvic floor toward the head.
9. Bring the attention to the abdomen. Draw navel in on exhale. Relax belly on inhalation.
10. Bring attention to the throat. Use glottis to slow down expiration.
11. Continue, and notice any change in pelvic floor and deep abdominal muscles. Feel connection between glottis and expiratory muscles. Play with different ways of coordinating the pelvic, thoracic and cervical diaphragm.
12. Inhale with abdominal and pelvic muscles engaged. Instead of completely relaxing deep abdominal and pelvic floor muscles on inhalation, maintain sufficient contraction to stabilize lumbar spine and pelvis.
13. Do not allow upper chest to expand on inhale.
14. Imagine compressing a ball of energy near navel. Pelvic floor and deep abdominals “fight” diaphragm. On inhale, diaphragm “wins”. On exhale, pelvic floor and abdominals “win”.

Tips

* Be gentle and patient.

Warnings

* If you get dizzy or lightheaded, you are breathing too quickly.





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How to Breathe Like a Yoga Master

You don't have to vacation in the Himalayas to learn to breathe like a Buddha. From the Pranayama tradition of yoga comes the "Complete Breath," which is a relaxing way to beat stress and improve your state of mind.

Steps

1. Lie flat while you are down on your back on the floor, a comfortable mat, or a firm mattress.
2. Place your hands on your abdomen an inch or two apart just below the navel, with your fingertips facing inward and your palms down.
3. Inhale through the nose and begin expanding the abdomen.
4. Continue inhaling. When the abdomen rises slightly, begin allowing the chest to expand and the abdomen to fall.
5. When the chest rises slightly, begin exhaling. Allow the abdomen to continue to fall.
6. Continue exhaling. As the chest empties, allow the abdomen to begin to rise again.
7. Repeat without pausing.


Tips

* It can be tricky to get the hang of this at first, but it helps to imagine the breathing cycle as a circle. During each cycle, the chest and abdomen rise and fall in a smooth, uninterrupted manner.
* Each inhalation/exhalation cycle should require several seconds to complete. Use a pace that is comfortable for you, but the deeper and slower you are able to breathe, the better.

Warnings

* If you begin to feel light-headed or experience other unusual phenomena, discontinue the exercise.





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How to Breathe when Stressed

When stressed, you may have some troubles concentrating or even sleeping. If you’re in an exam, or at work, you can always take a minute to breathe to reduce your stress without anyone knowing what you are doing.

Steps

1. Know the symptoms of being stressed. They are:

* If you get a headache while arguing or thinking about things.
* If you have a hard time going to sleep because you have many things on your mind.
* If you are in school, or having a test/exam, and you can’t concentrate.
2. Sit or lie down, your choice.
3. Inhale slowly and say to yourself “I am...”
4. Exhale slowly and say to yourself “relaxed.”

Optional Method

1. Exhale deeply, contracting the belly.
2. Inhale slowly as you expand your abdomen, then your chest, and finally raise your shoulders towards your ears.
3. Hold for a few seconds.
4. Exhale by releasing your shoulders, relaxing chest and contracting the belly.
5. Repeat as desired.

Tips

* If this is your first time trying these exercises, you should start with the first step about 2-3 times and then move onto the second step.


Warnings

* If you repeat these steps too many times, you may feel dizzy and feel like you are going to faint. This is when you may be hyperventilating.
* Hyperventilating (breathing in to deeply or to fast) is caused by stress and anxiety.
* If these steps or other relaxation techniques don’t help, you may have severe stress and it is wise to see a doctor.





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How to Calm an Overactive Mind

Sometimes it feels like you are no longer in control of your mind. Is your mind often shoving images and thoughts into your face, even ones that you would rather not see. Do you find yourself thinking about random things that disturb you, bother you, or torment your sleep? Read this article to quiet the mind.

Steps

1. Relax. Sorry, but that is the first step of gaining control of the mind. Sit quietly and focus on a natural sound. If your mind throws images in your face, let it. Stare at each image until it fades away. Force it to not bother you. The more upset you are with your mind, the more images your mind will throw at you. If a natural noise does not work and your mind is too loud, try focusing on a loud noise. Blast that music. Focus on a truck. Over power your mind.
2. Repeat to yourself that you are what you think. You are what you think. Your mind is powerful, but remember that you can control it. Repeat and believe this everyday and every time your mind churns out its little ideas and images. Eventually your mind will start to hesitate and then weaken, but you must believe that you are the master.
3. Do not give your mind too much of an opportunity to torment you. Distract yourself with reading, writing, drawing. If those things do not work distract yourself with people. Nothing heals you like a good friend who you can talk with for hours. Pick u the phone or visit them. A good friend can distract you enough and those minutes or hours you spend with them will give you the strength you need to control your mind.
4. Pray to whomever you believe in. Ask for help when the mind troubles are too great. This can bring comfort in your darkest hours. This can also bring temporary relief, but you, ultimately must find a way to control your mind.
5. Remember that you used to have control of your mind. You just forgot how to do it. And remember, you are not alone.


Tips

* Things will get better gradually. Do not expect relief in a day. After a few weeks you will start to have moments where your mind stopped tormenting you. These moments will get longer and stretch into entire days. Then in several months you will be free.
* You are in control.



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How to Circular Breathe

To blow air constantly through their didgeridoos, the ancient aborigines of Australia created and perfected the art of circular breathing. Nowadays the most famous circular-breather is Kenny G. To learn how to circular breathe, kindly inhale this article.

Steps

1. Puff your cheeks with air so that they are full, but you can still breathe through your nose.
2. Let the air out of your mouth while plugging your nose.
3. After you get the feel for this, do the same thing without plugging your nose.
4. Push the air out of your mouth while breathing through your nose, until you get a rhythm, then strength in your breathing will come.

Video


Tips

* Try step one and step two with water in your mouth.
* Get a glass of water and a straw. See how long you can continuously blow bubbles.


Warnings

* Only try this for a minute or two at a time. Stop if you feel lightheaded.
* It has been proven that circular breathing can result with a lack of blood to the heart which is very dangerous.



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How to Develop Your Concentration Using the Candle Gaze Exercise


Most of us are facing the difficulty to concentrate nowadays, no matter in study, work or everything else. The best way to start is to train our noisy, busy mind to stay calm, clear, and fully concentrate whenever we want it to be. Below is the "Candle Gaze Exercise" exercise recommend by Phil Nuernberger in his book - The Quest For Personal Power.


Steps

1.
Do this exercise in a dark, quiet room. The candle should be an even-burning dinner candle, placed approximately an arm's length in front of you. The flame should be level with your eyes so that you can hold your head steady and gaze straight ahead. To use reflected light, place the candle behind you so that you can see the reflection in a mirror directly in front of you, at proper height.






2.
Sit quietly, and for a few moments close your eyes and focus on your breath to clear your mind and steady your concentration.











3.
Open your eyes and gaze without blinking at this steady flame(or reflection). If you blink very soon after beginning the gaze, ignore it and continue to gaze.Focus all your attention on the flame, ignoring all other thoughts, sensations, and feelings. Keep your gaze steady and unblinking.




4.
When you blink, or your eyes begin to water, stop the external gaze. Close your eyes and visualize the flame in the center of your mind as long as you comfortably can. The smaller, clearer and more defined the image of the flame, the better the training for concentration.



5. Don't worry if at first the image of the flame is undefined or vague. With practice, the image will become clearer and more defined. By internalizing the image, you change the exercise from a concentration exercise(external orientation) to a meditation exercise(internal orientation).



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How to Do Abdominal Breathing

Basic tips on abdominal breathing for use in energy exercise, Chi Kung, Tenaga Dalam.

Steps

1. Sit in one of the following positions:

* Lie on the back with knees bent.
* Sit erect on a chair, forward enough so genitals are off the chair.
* Stand in a natural stance, feet pointed forwards and under the shoulders, arms at sides, index fingers on GB31 points.
2. Relax the body.
3. Do a progressive relaxation exercise.
4. Relax the mind.
5. Keep aware of your lower abdomen (dantien), allow any other thoughts to drift away.
6. Do not focus your attention on anything.
7. Put one palm on the belly, with the laogong point one hand an inch below your navel, the other on the sternum.
8. Exhale through your mouth and gently pull the abdomen in.
9. Inhale through your nose and expand your abdomen, focusing on expanding the lower abdomen.
10. Let the chest stay relatively still.
11. Repeat as many times as you like. Recommended: try nine times as a start.


Video



Tips

* Breathe abdominally.
* Slow down your breathe rate as you increase the amount of air inhaled to prevent hyperventilation.


Warnings

* Don't tense your body.



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How to Do Alternate Nostril Breathing

It is also called "nadi shodana" and is taken from Swami Satyananda Saraswati's online class from the Devi Mandir.

Steps

1. Inhale through the ida (the left nostril) by pressing the right thumb against the right nostril (pingala.)
2. Inhale (purak) until the entire abdominal cavity is filled with air.
3. Retain air (kumbak) by bringing it up to the third eye -- 4 counts for every 1 count of inhalation.
4. Exhale (rechak) through the pingala (right nostril) closing the ida (left nostril) by pressing ring and little finger against left nostril -- 2 counts for every count of inhalation.
5. Three cycles minimum should be performed always starting from left nostril.


Tips

* Using a mantra (any mantra you choose is great) makes it easy to keep track of counts, ie, one repetition of mantra in inhale equals four repetitions on retention and two repetitions on exhalation.
* Multiples of this can be done.
* Different traditions teach to start alternately from left and right, but it is not necessary.

Warnings

* May cause one to become calmer and more centered
* May cause a slight feeling of dehydration. No worries though, just grab a glass of water, and keep practising.



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How to Do Awareness Meditation


Awareness meditation is a relaxing and peaceful way to meditate and become more aware of the world around you and your place in it. Breathe deeply and prepare for your quiet and peaceful journey into relaxation and awareness.

Steps

1. Sit down or stand still. Sitting in a lotus position is usually quite stressing on your legs unless you know how to do it very well.
2. Rest your palms on your lap or knees. If you are standing, let your arms fall naturally at your sides. Just don't collapse!
3. Breathe slightly deeper than normal.
4. Be aware of your breath.
5. If you notice that you are thinking, acknowledge it. Then let it fade away.
6. Return to awareness of your breath.
7. Repeat steps 4-6. Once you are done that, repeat this step. This step is an infinite loop.
8. Stop your meditation any time if you want to.
9. If you have back problems you may want to sit on a pillow.

Video




Tips

* The Benefits: You will become calmer; you may have insight; you can get along with people easily.
* If you count your breaths for the first few tries it will become easier to think of nothing. Beginners should try in for the count of 5 hold for 5 and out in 5. Get slower as you go but only up to 7.
* It is recommended that you obtain direct instruction from a meditation teacher.
* Meditation may be prayer, and you may believe in meditating, or praying, "through," perhaps for hours to find, "peace" (a quiet place).
* Some believe in an unknown meditational language, "glossolalia" - lingua - tongue (or tone) with which the "Holy Spirit" may groan to the heavenly Father in "charmistic" meditations.
* Charisma has an attribute of the unseen leading of the Holy Spirit in personal relationship with the Father (discerning the Spirit).
* That word derives from the Greek charis (“grace”) and charizesthai (“to show favour”), connoting a spiritual grace for salvation granted by grace through faith for enabling good works.
* Charisma comes from the being comfortable with yourself, it comes from practicing meditation. From knowing and accepting the core human fallible and childlike part of you that connects you to all humanity. It comes from letting go of all the 'chatter' that we learn in our lives, of how we should be and what we should be. It is about being in the moment and letting go of all the external stuff.
* With meditation you can learn to let all the stuff that is other peoples frustrations and problems wash over you and stop affecting you because you are aware of the core central person you are, with all the strange feelings that this involves. These feelings are all about you being a human rather than because of external factors, it is about knowing yourself. Try to remember that others behave according to their internal stories and therefore it is not necessarily to do with you, even when it seems to be directed at you. Rise above it. do not engage in this tit for tat type stuff.you can be above it. Letting go of this is liberating and this is what meditation offers. Go for it no matter what you religious stand point is at the moment, its no other than learning about the central human self.
* When you meditate the goal is zoning out. To practically fall asleep while still staying aware or focusing on certain points. This allows your mind to revert to that relaxed, stress free mental state during stressful situations (IE taxes or work). So when you do a session, always pick really warm thoughts that help you zone out. You will go deeper when your more comfortable! After meditating you might feel some trouble with getting erections but don't worry its normal!!


Warnings

* Don't fall asleep, especially in a large crowd.
* Don't collapse (if standing), especially in a large crowd.
* Make sure you have plenty of time. True meditation makes time seem to accelerate, and you might not notice the hours passing.


Things You'll Need

* An open and calm mind
* A quiet or if you prefer noisy place





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How to Do Concentration Meditation

This type of meditation can really help you focus, improving your concentration. It will take time to get into the correct mental state, but once you do, you'll be able to improve your life.

Steps

1. Sit down or stand very still.
2. If you sit set your palms in your lap so you will be comfortable.
If you choose to sit put your palms on your lap or knees. If you are standing, let your arms fall naturally at your side.
3. Relax.
4. Breathe naturally, but deeper than normal.
5. Start breathing deeply. First in, then out.
6. Think nothing. If thought enters your mind, acknowledge it, clear your mind, then go back to your breathing.
7. Stop your meditation when you want to.

Tips

* If you try to think of nothing you will be thinking. Instead, just let your mind relax.
* It may help you get into the right frame of mind by concentrating on a single very simple thing in your mind such as a plain white circle with a black outline. You could also concentrate on the sound of yourself breathing. Listening to the ringing in your ears can also be a very good way to start.
* It is recommended that you obtain direct instruction from a meditation teacher.
* It is also a good idea to have around where you meditate religious and/or spiritual symbols, such as a crucifix, a quote from the Bhagavad Gita, a sitting Buddha or anything else that is spiritually uplifting. If you have a spiritual quote, then say that quote with heart before you start meditating.


Warnings

* If you go too far into this you might lose track of time and be sitting there for what you think is just a minute but might really be an hour. Make sure you do this with a couple hours before you have to do anything important.




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How to Do Pranayam

Pranayam (also spelled Pranayama) is an ancient part of Perform Yoga Postures practice, the fourth part of the eight-fold Yoga described in the ""Yoga Sutra of Patanjali". Pranayama is concerned with breathing and posture. Research has shown that that practicing Pranayama can relieve symptoms of asthma[1]. It is also beneficial in treating stress related disorders, such as anxiety and depression[2]. Pranayam supplies oxygen to the entire body, and exercises the lungs, the stomach and its surrounding organs.

There are a total of six types of Pranayam practice:

* Bhastrika Pranayama
* Anulom Vilom Pranayama
* Kapalabhati Pranayama
* Bahya Pranayam
* Bhramari Pranayama
* Udgeeth Pranayam

The three most popular are detailed here.

Steps

1. Bhastrika Pranayam:
1. Sit in comfortable position, you may sit even on a chair.
2. Breathe in untill the lungs are full through your nostrils.
1. Feel the diaphragm move down to allow the lungs to expand and forcing the abdomen out, followed by the mid section of your chest expanding and finally your collar bone rising.
3. Breath out forcefully and uniformly, again through your nostrils.
1. Again feel the collar bone dropping, chest deflating and the diaphragm moving up as the lungs collapse allowing the abdomen to be sucked in. This process of exhaling should be much faster than the process of inhaling.
4. Repeat the process.
5. When correctly done, your chest will expand when you breathe in and deflate when you breathe out.
6. Continue doing this for 5 minutes.
2. Kapalbhati Pranayam:
1. Sit erect.
2. Inhale through your nostrils a little and exhale through both nostrils forcefully.
3. Inhale again a little and follow with another forceful exhalation passively and effortlessly.
4. Continue these cycles. The frequency should be about 60 strokes/minute.
5. Continue doing this for 15 minutes. You may take a minutes rest after every five minutes.
3. Anulom Vilom Pranayam:
1. Sit comfortably.
2. Close your eyes.
3. Close the right nostril with the right thumb.
4. Inhale slowly through the left nostril and fill your lungs with air.
5. Close your left nostril with the ring and middle fingers of the right hand and open the right nostril.
6. Exhale slowly and completely with the right nostril.
7. Again inhale through the right nostril and fill your lungs.
8. Close the right nostril by pressing it with the right thumb.
9. Open the left nostril, breathe out slowly. (This process is one round of Anulom Vilom Pranayam.)
10. Continue for 15 minutes. You may take a minutes rest after every five minutes of exercise.

4. Bahya Pranayam: Breathe air out, touch chin to chest, squeeze stomach completely and hold for a while. then release chin, breathe in slowly. Duration : 3 times to 5 times normally.

5. Bhramari Pranayam: Close ears with thumb, index finger on forehead, and rest three on base of nose touching eyes. Breathe in. And now breathe out through nose while humming like a bee. Do this three times.

6. Udgeeth Pranayam: Breathe in deeply, and chant 'Om'kar. OOOOOOm ( long O and small m. Do this 3 times.


Understand the Benefits of Pranayama Practice

1. Depending on the intensity of the ailment a person doing regular Pranayam starts getting good results from day one. However it can take from one week to approximately nine months to get the complete benefits of Pranayam.
2. Health changes can include:
* Respiratory troubles clearing up, in addition to improvements to allergies, migraines, High blood pressure, diseases pertaining to the kidneys, and psychological dysfunction in males and females.
* The digestive system improves.
* Memory improves.
* Pain in the joints vanishes.
* The process of aging is retarded. Falling of the hair or premature graying, the appearance of wrinkles on the face or other parts of the body at young age, diminution of eyesight etc. are all minimized.
* The face becomes bright, luminous and calm.
* Pranayam cures or improves the following chronic diseases:

* Diabetes
* H.B.P.
* Angina
* Blockages in Arteries
* Obesity
* Asthma
* Bronchitis
* Leucoderma
* Depression
* Parkinson
* Insomnia
* Thyroid problems
* Arthritis
* Cervical Spondalities
* Hepatitis
* Chronic Renal Failure
* Cancer
* Cirrhosis of the Liver
* Gas
* Constipation
* Acidity

Tips

* Do Pranayam preferably in the morning with an empty stomach.
* If you prefer to do Pranayam in the evening, do it on an empty stomach and keep a gap of at least 5 hours between your meal and Pranayam.
* Those who cannot sit in Asanas can sit on the chair and do Pranayam.
* Never hold your breath while doing Pranayam.
* Do about 1 to 5 minutes of jogging after Pranayam exercises as per your physical ability.


Warnings

* Consult your doctor before doing any exercises.
* Pregnant woman and persons having a fever should not do Pranayam.
* Children above 5 years should do Bhastrika Pranayam for only 2 minutes, Kapalbhati and Anulom Vilom Pranayam each for 5 minutes
* Even after consulting doctors, it is important to remember that Kapalbhati can be risky in those who have abdominal wounds, surgical operations, hernia, peritonitis, appendicitis, prolapse of rectum or uterus, hiatus hernia and recently delivered women.


Things You'll Need

* Doing Pranayam requires only a little space. Thus it is can be done by any person living on the earth as it requires no external equipment nor any money.


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