Aligning Your Soul Blog

Do you ever feel overwhelmed by stress or find it difficult to concentrate on a task? If so, you're not alone. In today's fast-paced world, it's common to experience these challenges. But what if there was a simple technique that could help you manage stress and enhance your focus? Enter box breathing.

What is Box Breathing?

Box breathing, also known as square breathing or four-square breathing, is a powerful breathing technique that has been used for centuries in various practices such as yoga and meditation. It involves taking slow, deep breaths in a specific pattern to promote relaxation and improve mental clarity.

How Does Box Breathing Work?

The technique is called "box breathing" because it follows a four-step pattern that resembles the shape of a box. Here's how it works:

1. Inhale: Start by taking a slow, deep breath through your nose for a count of four. Focus on filling your lungs completely with air.

2. Hold: Once you've inhaled, hold your breath for a count of four. Keep your lungs filled and maintain a relaxed state.

3. Exhale: Slowly exhale through your mouth for a count of four. Release all the air from your lungs and let go of any tension or stress.

4. Hold: After exhaling, hold your breath again for a count of four. This brief pause allows you to reset before starting the cycle again.

The Benefits of Box Breathing

Box breathing offers a range of benefits for both your mind and body. Here are a few key advantages:

1. Stress Reduction: Box breathing activates the body's relaxation response, helping to reduce stress levels and promote a sense of calmness.

2. Improved Focus: By regulating your breath and bringing your attention to the present moment, box breathing can enhance your ability to concentrate and stay focused on tasks.

3. Anxiety Management: The controlled breathing pattern of box breathing can be an effective tool for managing anxiety and panic attacks.

4. Enhanced Performance: Many athletes, military personnel, and high-performing individuals use box breathing to optimise their performance under pressure.

How to Incorporate Box Breathing into Your Routine

Now that you understand the benefits of box breathing, you may be wondering how to incorporate it into your daily routine. Here are a few tips:

1. Start with Short Sessions: Begin by practicing box breathing for just a few minutes each day. As you become more comfortable, gradually increase the duration.

2. Find a Quiet Space: Choose a quiet and comfortable space where you can focus without distractions.

3. Set a Timer: Use a timer or a meditation app to guide your box breathing sessions and keep track of time.

4. Practice Regularly: Consistency is key. Aim to practice box breathing daily to experience the full benefits.

5. Combine with Other Techniques: Box breathing can be even more effective when combined with other relaxation techniques such as visualisation or progressive muscle relaxation.

Remember, box breathing is a simple yet powerful technique that can help you reduce stress, improve focus, and enhance your overall well-being. Give it a try and experience the transformative effects for yourself!

When it comes to healing, nature has always been a powerful force. From ancient times to the present day, people have turned to the natural world for remedies and solace. But what is it about nature that has such a profound impact on our well-being? In this blog post, we will explore the healing properties of mother nature and how we can harness its power to improve our lives.

1. The Therapeutic Effects of Green Spaces

Research has shown that spending time in green spaces, such as parks or forests, can have a positive impact on our mental and physical health. Studies have found that being in nature reduces stress, lowers blood pressure, and improves mood. The sights, sounds, and smells of the natural world have a calming effect on our nervous system, helping us to relax and unwind.

2. The Benefits of Fresh Air

Spending time outdoors exposes us to fresh air, which is essential for our overall well-being. Fresh air is rich in oxygen, which helps to improve brain function, boost our immune system, and increase energy levels. It also helps to remove toxins from our body and improve our respiratory health. So, the next time you feel stressed or fatigued, step outside and take a deep breath of fresh air.

3. The Healing Power of Plants

Plants have been used for centuries for their medicinal properties. Many common plants, such as aloe vera, lavender, and chamomile, have healing properties that can help with various ailments. For example, aloe vera is known for its soothing and healing properties, while lavender is often used for its calming and sleep-inducing effects. By incorporating plants into our environment, whether through indoor gardens or herbal remedies, we can tap into their healing power.

4. The Restorative Effects of Water

Water has long been associated with healing and purification. Whether it's a dip in the ocean, a swim in a lake, or a relaxing bath, water has a way of rejuvenating our body and mind. The sound of water, such as waves crashing or a babbling brook, has a calming effect on our nervous system, helping us to relax and unwind. So, the next time you're feeling stressed or overwhelmed, take a moment to immerse yourself in water and let its healing power wash over you.

5. The Connection Between Nature and Mental Health

Studies have shown that spending time in nature can have a positive impact on our mental health. Being in nature has been found to reduce symptoms of anxiety and depression, improve mood, and increase feelings of happiness and well-being. It provides a sense of connection and belonging, reminding us of our place in the world and the beauty that surrounds us. So, if you're feeling down or overwhelmed, take a walk in nature and let its healing embrace lift your spirits.

In conclusion, the healing power of mother nature is undeniable. Whether it's the therapeutic effects of green spaces, the benefits of fresh air, the healing power of plants, the restorative effects of water, or the connection between nature and mental health, nature has a way of rejuvenating our body, mind, and soul. So, let's embrace the healing power of mother nature and make it a part of our daily lives.

When you're feeling under the weather, it can be challenging to stay present and take care of yourself. However, practicing mindfulness can help you navigate through sickness with a greater sense of ease and well-being. In this blog post, we'll explore what mindfulness is, how it can benefit you when you're sick, and provide practical tips to incorporate mindfulness into your daily routine.

What is mindfulness?

Mindfulness is the practice of bringing your attention to the present moment without judgment. It involves being fully aware of your thoughts, feelings, bodily sensations, and the surrounding environment. By cultivating mindfulness, you can develop a greater sense of clarity, calmness, and acceptance.

How can mindfulness benefit you when you're sick?

When you're sick, it's easy to get caught up in negative thoughts and worries about your health. Mindfulness can help you shift your focus from these unhelpful thoughts to the present moment, allowing you to better cope with your illness. Here are some ways mindfulness can benefit you when you're sick:

1. Reduced stress: Mindfulness has been shown to reduce stress levels, which can be particularly beneficial when you're feeling unwell. By practicing mindfulness, you can create a sense of calm and relaxation, helping your body heal more effectively.
2. Enhanced self-care: When you're sick, it's crucial to prioritize self-care. Mindfulness can help you tune into your body's needs and make choices that support your well-being. Whether it's getting enough rest, staying hydrated, or nourishing your body with nutritious food, mindfulness can guide you in taking care of yourself.
3. Improved pain management: Mindfulness can also help you manage pain more effectively. By bringing your attention to the present moment and observing your pain without judgment, you can develop a greater sense of control over your experience and reduce the suffering associated with it.

Practical tips for practicing mindfulness when sick

Here are some practical tips to incorporate mindfulness into your daily routine when you're sick:

1. Body scan meditation: Take a few minutes each day to do a body scan meditation. Start from the top of your head and slowly move down to your toes, paying attention to any sensations or areas of discomfort. This practice can help you connect with your body and promote relaxation.
2. Deep breathing: Practice deep breathing exercises to calm your nervous system and reduce stress. Take slow, deep breaths, focusing on the sensation of the breath entering and leaving your body.
3. Stay present during daily activities: Whether it's eating, showering, or taking medication, try to bring your full attention to the present moment. Notice the smells, tastes, and sensations associated with these activities, allowing yourself to fully engage with them.
4. Gratitude practice: Cultivate gratitude by reflecting on the things you're grateful for, even when you're feeling unwell. This can help shift your focus from negativity to positivity and promote a sense of well-being.

Remember, mindfulness is a skill that takes time and practice to develop. Be patient with yourself and approach it with a sense of curiosity and openness. By incorporating mindfulness into your routine when you're sick, you can enhance your well-being and navigate through illness with greater ease.

Creating a sacred space can provide a peaceful and rejuvenating environment for your mind and soul. Whether you are looking for a place to meditate, practice yoga, or simply unwind after a long day, having a dedicated space can enhance your overall well-being. In this blog post, we will explore the steps to create your very own sacred space.

1. Choose the Right Location

When selecting a location for your sacred space, consider a quiet and secluded area in your home. It could be a spare room, a corner of your bedroom, or even a cozy nook in your living room. The key is to find a space where you can have privacy and uninterrupted tranquility.

2. Clear the Clutter

Before you begin setting up your sacred space, declutter the area to create a clean and organised environment. Remove any unnecessary items and create a sense of spaciousness. A clutter-free space will help you focus and promote a sense of calmness.

3. Set the Mood with Lighting

Lighting plays a crucial role in creating the right ambiance for your sacred space. Consider using soft, warm lighting such as candles, fairy lights, or a Himalayan salt lamp. These gentle sources of light can create a soothing and serene atmosphere.

4. Incorporate Natural Elements

Bringing elements of nature into your sacred space can enhance its calming effect. Consider adding plants, flowers, or a small indoor fountain. These natural elements can purify the air, improve energy flow, and create a connection with the earth.

5. Choose Meaningful Decor

Select decor items that hold personal significance and resonate with your spiritual or emotional journey. It could be a meaningful quote, a piece of artwork, or a symbol that represents your beliefs. These items will infuse your sacred space with positive energy and inspiration.

6. Create a Comfortable Seating Area

Ensure that your sacred space provides a comfortable seating area where you can relax and unwind. Consider using cushions, a meditation pillow, or a cozy chair. The seating should be supportive and promote good posture, allowing you to fully immerse yourself in your practice.

7. Incorporate Sound and Aromatherapy

Sound and aromatherapy can further enhance the ambiance of your sacred space. Consider playing soft instrumental music, nature sounds, or chanting. You can also use essential oils or incense to create a calming and aromatic atmosphere.

8. Personalise Your Space

Make your sacred space truly your own by adding personal touches. It could be a journal for reflection, a gratitude jar, or a vision board. These personal items will make your space unique and encourage self-reflection and growth.

9. Maintain Regular Practice

Consistency is key when it comes to creating a sacred space. Set aside dedicated time each day to engage in activities that nourish your mind, body, and soul. Whether it's meditation, yoga, or simply quiet contemplation, regular practice will deepen your connection to your sacred space.

10. Respect and Honour Your Space

Lastly, remember to respect and honour your sacred space. Treat it as a sanctuary and maintain its cleanliness and orderliness. By nurturing and caring for your space, you will continue to reap the benefits of a peaceful and harmonious environment.

Creating your very own sacred space is a beautiful journey of self-discovery and self-care. Follow these steps, and you will have a serene sanctuary where you can find solace, inspiration, and inner peace.

A gratitude journal is a powerful tool that can have a profound impact on your mental and emotional well-being. By taking a few minutes each day to reflect on the things you are grateful for, you can cultivate a positive mindset and improve your overall happiness. In this blog post, we will explore the numerous benefits of keeping a gratitude journal and how it can enhance your life.

1. Boosts Positive Emotions

When you regularly write down the things you are grateful for, it shifts your focus from negative thoughts to positive ones. This simple act of gratitude can help you experience more joy, contentment, and happiness in your daily life.

2. Reduces Stress

Keeping a gratitude journal can be a great stress-reliever. By acknowledging the things you are grateful for, you shift your attention away from stressors and worries. This can help you feel more calm and relaxed, even in the midst of a hectic day.

3. Improves Sleep

Practicing gratitude before bed can improve the quality of your sleep. By reflecting on positive experiences and expressing gratitude, you can calm your mind and promote a sense of peace and tranquility, making it easier to fall asleep and stay asleep throughout the night.

4. Enhances Relationships

Expressing gratitude in your journal can also improve your relationships with others. When you take the time to acknowledge and appreciate the people in your life, it strengthens your connection with them. Gratitude fosters a sense of empathy, compassion, and understanding, which can lead to deeper and more meaningful relationships.

5. Increases Resilience

Keeping a gratitude journal can help you develop resilience in the face of challenges. By focusing on the positive aspects of your life, you train your mind to find silver linings and opportunities for growth, even in difficult situations. This can help you bounce back from setbacks and navigate life's ups and downs with greater ease.

6. Cultivates Mindfulness

Practicing gratitude requires you to be present and fully engaged in the present moment. It encourages you to notice and appreciate the small, everyday blessings that often go unnoticed. This cultivates mindfulness, a state of heightened awareness and appreciation for the present moment.

7. Promotes Self-Reflection

A gratitude journal provides a space for self-reflection and introspection. It allows you to gain insight into your own thoughts, feelings, and experiences. By regularly reflecting on what you are grateful for, you can gain a deeper understanding of yourself and your values.

8. Increases Happiness

Ultimately, keeping a gratitude journal can lead to increased happiness and life satisfaction. By focusing on the positive aspects of your life, you train your brain to seek out and appreciate the good. This positive mindset can have a ripple effect, enhancing your overall well-being and outlook on life.

In conclusion, a gratitude journal is a simple yet powerful tool that can have a profound impact on your mental and emotional well-being. By practicing gratitude regularly, you can boost positive emotions, reduce stress, improve sleep, enhance relationships, increase resilience, cultivate mindfulness, promote self-reflection, and ultimately, increase your happiness. So why not start a gratitude journal today and experience the transformative benefits for yourself?

Has anyone ever told you that you are too sensitive or too emotional? Do you feel drained when you spend time around certain people? Can you tell when people aren’t telling you the whole truth? 

Then you may be an Empath.

Ask yourself:

• Have I been labeled as “too emotional” or overly sensitive?
• If a friend is distraught, do I start feeling it too?
• Are my feelings easily hurt?
• Am I emotionally drained by crowds, require time alone to revive?
• Do my nerves get frayed by noise, smells, or excessive talk?
• Do I prefer taking my own car places so that I can leave when I please?
• Do I overeat to cope with emotional stress?
• Am I afraid of becoming engulfed by intimate relationships?

The term empath comes from empathy, which is the ability to understand the experiences and feelings of others outside of your own perspective. Empaths often find frequent close contact difficult, which can make romantic relationships challenging. Empaths tend to be able to pick up on subtle cues that provide insight on the thoughts of others. An empath’s intuition often tells them whether someone is being truthful or not.

How to Manage Your Empathy Without Getting Drained

Set Healthy Boundaries

Being naturally caring and concerned for others, empaths have a hard time saying “no.” 

Practice Mindfulness

Because empaths tend to get caught up in what is going on around them, it is particularly important for them to set aside time to tune in. Practicing mindfulness can help you reconnect to yourself.

Ignore Your Inner Critic

The Critical Inner Voice is like a nasty coach that lives inside our heads, waiting for any opportunity to criticise us. Empaths, being sensitive, are vulnerable to these self-critical thoughts. 

Practice Self-Compassion

While it is easy for empaths to feel compassion for others, it is often difficult for them to feel compassion for themselves. Self-compassion is the simple (yet challenging) practice of treating yourself like a friend. 

Spend Time in Nature

Nature has wonderful healing effects for all humans, but particularly for empaths. Because empaths are highly sensitive to the people (as well as noises and environments) around them, time in nature is the optimal way for them to relax and recharge. 

Crystals that can help empaths with protecting your energy and dealing with out peoples energies. 

1) Black Tourmaline

For empaths who need a highly potent grounding stone, you can’t get better than Black Tourmaline.

2) Rose Quartz 

The RQ stone may be a heart chakra stone but thanks to its deft ability at promoting peace, inner harmony, and positive energy, it can keep you soaked in the light of love so that even the darkest moods don’t bring the clouds.

3) Amethyst

 Aside from it’s an effortless connection with higher living and the universe, Amethyst can also soothe all those stress factors. If meditation were a stone, it would certainly be Amethyst. Promoting sweet sleep, easing anxieties, and instantly removing any toxic energy

4) Lapis Lazuli 

Being an empath can sometimes mean that we are thrown off our game. Easily susceptible to the whim and opinions of others, it can be tricky to find our own voice among the crowd. Lapis keeps your throat chakra and third eye in check and invites you to stand up in more ways than one without even a note of fear.

5) Agate

Agate is a strong stabilising stone that keeps both feet firmly planted even when the winds of emotion are riding high around you. One of its incredible powers includes being able to throw up a shield against negative energy and rather than just being a block.

6) Hematite 

Hematite has this intuitive knowledge that teaches us exactly how to tap into our sense of survival. It helps us to compartmentalise people’s energies so that we don’t become burdened and bowed beneath the weight but instead rise up strong and proud.

7) Moonstone

A stone of inner strength and personal growth, Moonstone makes sure that emotions stay soft and stabilised. For sensitive souls, Moonstone can enhance intuition and bring about good fortune, keeping bad juju at bay and ensuring you stay linked to the light of the divine.

8) Black Obsidian

Not only will it cut out the risks associated with energy vamps and psychic attacks but it also soaks up negative energies that may be present in the environment

9) Smoky Quartz 

It’s a stone that invites you to sink right down into your root chakra and let go of that which does not serve you. Not only does it work wonders when it comes to bringing clarity and vision to those who wear it, but it also helps to cleanse the environment.

9) Lepidolite

Lepidolite is one of the most balancing and calming stones you would wish for. Full of feel-good vibes, this stone is known as the peace stone and a stone of gentle transition. Whenever you feel the weight of overwhelm, Lepidolite can lend a hand to get you back on track.

The concept of the Divine Feminine has been revered and celebrated across cultures for centuries. But what exactly does it mean? Let's delve into the essence of the Divine Feminine and its significance in today's world.

What is the Divine Feminine?

The Divine Feminine represents the nurturing, compassionate, and intuitive aspects of the universe. It is not limited to gender but encompasses qualities that are traditionally associated with femininity, such as creativity, empathy, and wisdom. Embracing the Divine Feminine is about honoring these qualities within oneself and in the world around us.

Why is it Important?

In a world that often values power, competition, and aggression, the Divine Feminine offers a counterbalance. By recognizing and embodying these qualities, individuals can cultivate a sense of harmony, connection, and empathy. This balance is essential for personal growth, relationships, and societal well-being.

How to Embrace the Divine Feminine

There are various ways to connect with the Divine Feminine in your daily life. Practices such as meditation, journaling, and spending time in nature can help you tap into your intuition and creativity. Cultivating compassion, practicing self-care, and supporting other women are also ways to honor the Divine Feminine within and around you.

The Rise of the Divine Feminine

In recent years, there has been a resurgence of interest in the Divine Feminine as a source of empowerment and healing. Many individuals, regardless of gender, are exploring ways to integrate these qualities into their lives and work. This shift reflects a growing recognition of the importance of balance and inclusivity in all aspects of society.

As you navigate your own journey, consider how the Divine Feminine can enrich your life and relationships. By embracing these qualities with reverence and respect, you can contribute to a more harmonious and compassionate world for all.

The Divine Feminine is an energy, which means she can't be seen or heard, but she can be felt. She is the feminine that exists in all living beings on earth, including the ocean, moon, and trees.

The divine feminine is the spiritual concept that there exists a feminine counterpart to the patriarchal and masculine. The sacred feminine energy is nurturing, soft, grounded with strong boundaries, and trusting of her intuition. The sacred masculine energy is present, logical, and focused with a deep desire to protect and build.

Be open to receiving, As women, we have the power to receive, amplify and give back more than was given to us. Naturally women are more connected to the divine energy, however there is divine energy in all living things. Everyone has both the feminine and the masculine qualities, it's not about what sex you are. Trying to balance the feminine and masculine energy to live a life of balance is key.

Qualities of the divine feminine.

Welcome dear soul,

Meditation is a great way to boost your health, improve your mood, and feel more connected to those around you. But it can be difficult to figure out how to get started. 

So what is manifestation?

Just like with the Law of Attraction, manifestation is where your thoughts and your energy can create your reality. If you are constantly being negative and feeling down, then you are going attract negative energy. The first thing to do when manifesting is to take a look at your thoughts and feelings.

Manifesting is bringing something tangible into your life by cultivating the experience of what you want to feel, then living and believing in that experience so it can become a reality.

Your mindset is key!... 

An abundance mindset helps you manifest anything you want because it starts with a deep belief that you are enough, that you have enough, and that you’re deserving of the things you have in your life. 

Remember big dreams and life changes don’t happen overnight, so once you make your ask and begin to take action, be patient with the Universe.

The actions you take don’t matter as much as your belief and trust in yourself and the Universe. Believe in your inner wisdom, clarity, confidence and actions. Believe that the Universe is working with you on your goals.

The 6 steps on how to manifest a goal:

Step 1: Get clear on what you want

Step 2: Believe you can have it

Step 3: Concentrate on how you want to feel

Step 4: Make your ask

Step 5: Take powerful, aligned action

Step 6: Be patient, persistent and grateful 

Many more people have been taking an interest in mediation and wanting to learn about its benefits. Meditation is the habitual practice of training your mind to re focus your thoughts. Meditation is something everyone can do to improve their mental and emotional health.

Below I have listed the emotional benefits to consistent mediation practice:

• Helps you gain a new perspective in stressful situations.
• Helps you build new skills to manage your stress levels. 
• Increases your self-awareness.
• Helps you focus on the present & live in present moment. 
• Reduces negative emotions.
• Helps increase your imagination and creativity levels.
• Increases your patience and tolerance in situations and towards others. 

There are many ways to incorporate crystals into your meditation practice. When you choose to use crystals in meditation, it's helpful to pay attention to the shift in energy and power that the crystal may be offering you. It can help you figure out if working with crystals is beneficial to your practice or not. Some people seem to be more sensitive to crystal energy and others, so experimenting is helpful.

Visualisations are helpful when it comes to crystal healing. I often visualise bright cleansing rays in the colour of the crystal coming out of the stone, surrounding me with protection and enhancing my awareness. This helps to ground me and make me feel protected. When meditating I often see rays of colours streaming from Mother Earth and into my body so it is no different when using a crystal. Visualising helps me to manifest my goals and when speaking to many others this also seems to be the case. Humans are very visual creatures and it helps us to achieve a goal when we can physically see it happening. 

Below are a few simple ways to meditate with crystals that you can adapt to your personal meditation style. Remember there is no right or wrong, these are only tips to help enhance your experience. 

1) Hold them in your hands.

Meditating with crystals can be as simple as holding them in your hand and clearing your mind. Most people this is the best way to meditate with crystals. It allows you to develop a tangible connection to the crystals as you meditate." By holding a crystal in your hand as you meditate, you'll naturally swap energies and vibrations with the stone and feel its effects/benefits. 

2) Place crystals on your chakras

Chakras are a series of energy points on the body that represent different parts of the physical and spiritual self. If your goal for a crystal meditation is for healing or enhancement then choosing to focus on the chakra that aligns with your meditation purpose.

For example, if you are looking to tap into your intuition, you could try a (third eye chakra) opening meditation using a labradorite crystal, which helps with psychic and spiritual connection. Just lay down comfortably and place the labradorite over your third eye chakra. Then focus on your intention, paying close attention to your breath and acknowledging thoughts and feelings as they come to you.

Another example is doing a (heart chakra) opening meditation to help with self-love or forgiveness. You might choose to place a rose quartz crystal over your heart chakra, again focus on your intention, letting the crystal do its work. This is a very popular crystal mediation

3) Create a crystal energy field

Some people do not want to disrupt their meditation by having crystals touching their body. If that is the case you can create a crystal circle or grid can be a helpful way to connect with crystal energy without the physical touching. You will still be able to connect to the crystal energy. To place then around you simply pop one crystal in-front of you, one behind you and one to either side. You can incorporate one or more types of crystals into your meditation, but it’s important to interact with them to align yourself with their high vibrations.

Another option is to create a crystal grid on your altar to focus on before, during, or after your meditation session. By intentionally placing your chosen crystals in a circular design on your altar or other sacred space, you can actually amplify and enhance each stone's energy. (some people believe this to be an old pagan practice of witch craft so they would rather use the two options from above).

As I said before, there is no right or wrong way to meditate with crystals just simply what works better for you and your intentions. These are just guidelines to help new beginners on their meditation journey. 

Meditating with crystals has been practiced by cultures around the world for thousands of years, and it's believed by many that crystals can store energy and offer various healing benefits. Many people program their crystals with their own intentions, or simply attune their minds and bodies to the unique energy of each individual stone in order to vibe with their individual frequencies.

Crystals are used as healing tools for all sorts of health, spiritual, and emotional issues. Many people believe that crystals can be used as a tool to help us clear that space and amplify our truthful inner voice, making meditation even more effective.

It's also helpful to keep in mind that the crystal is a tool to open your mind, heart, and spirit to yourself and the innate knowledge within you. When it comes to crystal meditation, I think the most important thing to do is determine what sort of benefits you're looking for and the outcome you're seeking. Different crystals have very different energies. Some stones, like clear quartz, are basically one-size-fits-all when it comes to uses but there are other stones much more suited to certain areas of healing. 

Join us on our next blog post to learn about how to chose what crystals to meditate with.....