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Meditation
Some feel mediation
is a good way to center yourself and have a spa experience
at home. To try mediating, sit quietly and breathe deeply.
Concentrate on one image or one word that makes you feel
good. Stay perfectly still for a certain amount of time,
say, five or 10 minutes. End your meditation with a couple
deep cleansing breaths.
You can mediate just
about any where, as long as you have a calm place.
"You can sit in
the chair, you can sit on the floor, you can sit in the
window, you can sit in the tub," Oprah Winfrey said
in the article The
Power of Meditation with Oprah and
Cheryl Richardson. I give myself at least
ten minutes every day in some form of meditation. I happen
to like the tub."
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Download some relaxing music from Oprah's Audio Meditations
Massage
101
A couple of years
ago, the Forest Grove 2nd Ward, Hillsboro Oregon Stake,
held an Enrichment on massage. Here are some tips provided
at that meeting:
Benefits of massage:
-reduces stress and pain
-provides a feeling of well being
-reduces anxiety
-increases circulation
-exfoliates skin
-relaxes muscles
A massage is best when
you follow your intuition. It doesnt have to be
a long massage in order to reap the benefits and relax.
A good place to start is with your thumbs side by side,
together. Using the thumbs, start between the eyebrows
and slide up and across the forehead toward the temples.
Repeat, sliding farther toward the scalp with each repetition.
Next, use the same technique across the cheekbones to
the temples. Finish with the lips and jaw line.
For the scalp, take two or three fingers and rub the base
of the head in a circular motion. Make sure you press
hard enough that you arent simply gliding over the
skin.
Motions that mimic shampooing hair are best for scalp
massages. Once you have reached the top of the head, press
thumbs down from top to bottom several times. This same
technique can be used on the back starting from the neck
and working your way down.
Foot
Massage
Our feet are
often the least pampered parts of our bodies. Here are
some suggestions from ayurveda, the ancient science of
healing from India, for taking care of your feet on a
regular basis:
1.
During your pre-bath ayurvedic massage (abhyanga), pay
special attention to your feet. Massage the feet, each
toe, the ankles, the heels and the soles in turn with
the warm oil, gently stretching the feet and toes as you
massage them and using circular motions around your ankles
and heels. (Pat excess oil off your soles with paper towels
before you step into the bath or shower because oil can
be slippery). This daily foot massage enhances lubrication
and circulation, and some believe helps draw toxins to
the surface for release. Using massage oil that has been
fortified with nourishing ayurvedic herbs provide added
support to help keep your feet strong and flexible.
2.
During your bath or shower, let your feet enjoy warm water
for a few minutes, then cleanse with a gentle, non-irritating
cleanser and a foot brush or washcloth, working between
the toes and scrubbing the heels to slough off dead skin.
Use a neem based cleanser to help rid feet of odor or
bacteria. After your bath or shower, pat your feet dry
and apply a moisturizing body lotion or massage a little
plain shea butter or coconut oil on your feet before slipping
on a pair of cotton socks.
3.
Once a week, apply a natural exfoliating mixture on your
feet, especially on the heels and soles, when you cleanse,
to remove hardened dead skin. Make your own exfoliating
mixture of 2 parts coarse oatmeal, 2 parts chickpea flour
(available at Indian grocery stores) and 1 part rose water.
Add warm water as needed to form a thick paste. Apply
on your feet and scrub gently, and then rinse off with
warm water. Pat dry and follow with an application of
coconut oil, shea butter or natural body lotion.
4.
Follow basic rules of comfort. Wear footwear that fits
properly and is roomy enough so that no part of your foot
feels pinched. Replace shoes before they wear out or become
lopsided with use. Wear cotton socks indoors to protect
your feet from the cold. When the temperature is comfortable
and you are indoors, walk barefoot occasionally to allow
your feet to breathe. Sit, stand and walk with an erect
posture. If you work at a sedentary job, take breaks every
hour or so and walk around a little. Use a footsie roller
at your workstation to ease tension.
5.
A nightly foot and lower leg massage not only relaxes
the feet, it also helps promote a restful sleep. Use light,
non staining oil such as almond or jojoba, and if you
like, add 4-5 drops of a relaxing essential oil such as
lavender or sandalwood to every 2 oz. of base oil. Take
a very small amount of oil, just enough to offer lubrication,
in your palm and gently massage your lower legs and feet
for 3-4 minutes each until the oil is absorbed by your
skin. Use soothing strokes and breathe deeply as you massage.
No need to wash the oil off--you can go to bed as soon
as you are done.
6.
For tired, stressed feet, try a foot soak. Either of the
following two recipes will have you sighing, "Ah,
this is bliss," as you soak the tension away.
7.
If your feet tend to perspire a lot or to help your feet
stay fresh in warm weather, dust them lightly with natural
powder.
Spa Cuisine
You Make at Home
No real
spa experience would be complete without delicious, healthy
cuisine. Make your own low cal dishes with these spa cookbooks:
FRESH Healthy Cooking and Living from Lake Austin Spa
Resort by Executive Chef Terry Conlan
Canyon Ranch Cooking : Techniques and Tips for Bringing
the Spa Home by Jeanne Jones
Lean Star Cuisine: Regional Lowfat Cookery From Lake Austin
Spa Resort
by Terry Conlan,Trisha Shirey (Editor),Charles Loving
(Illustrator)
The Rancho la Puerta Cookbook: 175 Bold Vegetarian Recipes
from America's Premier Fitness Spa by Bill Wavrin
The Shoshoni Cookbook: Vegetarian Recipes from the Shoshoni
Yoga Spa
by Anne Saks, Faith Stone
Spa: Favorite Recipes from Celebrated Spas Ideas for Revitalizing
Mind and Body Soothing Piano Music (Cookbook with CD)
by Sharon O'Connor
Vegetarian Magic at the Regency House Spa by John
B. Nowakowski
Akia Spa Cookbook by Wilhelmina Maguire
Almost No Fat Cookbook Everyday Vegetarian Recipes
by Bryanna Clark Grogan
Better Homes and Gardens Vegetarian Recipes (Cooking for
Today) by Shelli McConnell (Editor)
Dr. Dean Ornish's Program for Reversing Heart Disease
: The Only System Scientifically Proven to Reverse Heart
Disease Without Drugs or Surgery by Dean, MD Ornish
Eat More, Weigh Less : Dr. Dean Ornish's Life Choice Program
for Losing Weight Safely While Eating Abundantly
by Dean, MD
Everyday Cooking With Dr. Dean Ornish : 150 Easy, Low-Fat,
High-Flavor Recipes
by Dean, MD Ornish
The Fat Free Living Cookbook from around the World by
Jyl Steinback
The Fat Free Living Super Cookbook by Jyl Steinback
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