Yoga at Home

Magical Morning

MANUAL


‘Each morning we are born again. What we do today is what matters most.’ – Buddha

WEEK 2
Be Your Soulful Self

Dear All

This week is about rooting and resting in yourself. Your Soulful Self is in alignment with your needs, who you are, and what you want. While being there for the world you deeply care for - wholeheartedly.
Set yourself up to be calm and at ease and in real connection with your breath and your body.

Go there for a little bit every day. Bring back the balance to experience yourself as something other than your thoughts or your beliefs.

Keep it joyful and let this practice be a practice for yourself - done with self-love and ease!

Feel free to share with me your insights and whatever liked to be shared in the chat or via email.

Enjoy!

Much Love

Jenny

"To be yourself in a world that is constantly trying to make you something else

is the greatest accomplishment." - Ralph Waldo Emerson -

On this site - so far:

  • Morning Replay

  • Summary

  • Handout

  • Tutorials: Alternate Nostril Breathing, Alternate Nostril Breathing - longer exhale, Kaphalabati

  • Who Am I - Meditation

SPECIALS

  • Additional Meditations

  • Morning Playlist

  • Essential Oils

  • HEART OPENING TONIC- Recipe

Remind yourself: Create and develop your Morning Routine in your own pace. That's how it will be sustainable and long-lasting.

Replay - full session

Summary

Short routine

Yoga practice only

Breathing practice

Meditation & Journaling

Handout

Tutorials

Alternate Nostril Breathing -

For Balance

Kaphalabati - Skull Shining Breath

Alternate Nostril Breathing - Longer Exhale

When feeling stressed, unsettled, restless

Self-Inquiry Meditation | 6 MIN

Turning your light inwards and embarking on the path of self-inquiry is a simple but powerful meditation method. You'll ask yourself 3 very important questions. Enjoy!

Who am I audio only 4 minJenny Schoenmann
00:00 / 04:07

Self-Inquiry Meditation | 4 Min

Audio only

  • Take a comfortable, tall seat, find your most comfortable position

  • Relax your shoulders and the muscles in your face

  • Sit quietly and allow the mind to settle naturally

  • When the mind is relatively open and present, introduce the question: Who am I?

  • Let the question drop the question into the stillness. There is no need to find a logical answer at this moment.

  • Continue with the next question: What do I want?

  • Let the question drop into the stillness.

  • Continue with the next question: What am I here for? or How can i serve?

  • Let the question drop into the stillness.


Repeat these questions as often as you like. Just sit and be with them. Eventually, the questions reveal the answers, not as a thought but as a vibrant, timeless presence that underlies and infuses every experience. When you awaken to this presence, you may be surprised to discover that it has been there all along, as the unacknowledged context and space in which life unfolds.
If your experience is more neutral, confusing or less spacious in any way - be with that too - with kindness and compassion.

Optional  Meditations

Breathing Meditation

6 Minutes

10 Minutes

Breathing Meditation 6MinJenny Schoenmann
00:00 / 06:47
Breathing Meditation 10 MinJenny Schoenmann
00:00 / 11:06
Breathing Meditation 8 min with music.mpJenny Schoenmann
00:00 / 11:06

8 Minutes with music

Breathing Meditation 10 minutes with musJenny Schoenmann
00:00 / 11:06

10 Minutes with music

Magical Morning Music

Let the music support you

Bring back the peace - Heart opening tonic

This tonic will bring back the peace within by cooling you down. This will keep you mellow.
It is a great nighttime tonic as well.

Ingredients:

  • 1/2 teaspoon whole fennel seeds

  • 1/2 teaspoon licorice root pieces

  • 2 fresh mint leaves

  • 1 reason chamomile tea

  • 2 cups not boiling, hot water


Gently crush the fennel, licorice, and mint with a herb grinder.
Combine with the chamomile and place in a tea infuser or sachet.
Steep for 5 minutes in hot water. Enjoy!

Essential Oils - Get in the MOOD


The aromatic use of essential oils is the fastest way to impact your mood and energy, and provides a simple way to set your intentions for your morning or day.
Some oils to try:


  • Refreshing Peppermint - the Oil of a Buoyant Heart - apply over your chest or inhale from your hands, feel how the oil opens the lungs and invigorates your senses.

  • Centering Frankincense - the Oil of Truth - or Grounding Balance Blend - apply under your feet and along your spine, to stand tall like a mountain in your own energy.

  • Uplifting Wild Orange - the Oil of Abundance - apply to the inside of your wrists as you offer gratitude for a new day of life.

Anchor into your day: add several drops of a (diluted) oil of your choice to the palm of your hand, dip your middle finger into it, and apply it to your Third Eye. Gently hold your finger here and inhale the aroma as you connect to your Inner Wisdom.


*** Want to know more about incense / essential oils - get in touch with my friend Saar who is an essential oil educator - www.move-within.com

Brands I use: Weleda, Primavera, Doterra

Neti Pot - Benefits & Instructions

Neti Pot

Why using a neti pot might become part of your morning routine:
Nasal rinsing, or java neti, is a practice that cleanses and frees the nasal passages of obstruction, improving overall respiratory health. You can prevent and relieve symptoms that accompany sinus infections, common colds, and other illnesses. Flushing mucus and other particles out can help to thin out excess mucus, open up the nasal passages, and reduce inflammation of the mucus membrane, which swells when aggravated.


More benefits:

  • Clear nostrils for improved breathing

  • Supports reducing eczema

  • Reduce nasal dryness

  • Ease sinus headaches

  • Relieve allergy symptoms such as runny or stuffy nose

  • Heighten the sense of smell and taste

  • Prevent the common cold and other upper respiratory infections

  • Allow for deeper breathing

  • Reduce the need for medications such as antibiotics and decongestants


What you need:
A neti pot - available at yoga shops, at the personal care sections of most natural grocery stores and pharmacies
A saltwater solution (mix about 1/4 teaspoon of n non-iodized salt with 240 ml of warm distilled or filtered water)


How to Use a Neti Pot

  1. Lean over a sink and tilt your head forward slightly.

  2. Insert the spout into your right nostril and begin to breathe through your mouth as you tip the pot up slightly.

  3. The saline solution will flow through the right nasal passage and out the left nostril into the sink. If the solution runs down into your throat, simply spit it out, and blow your nose to get rid of any mucus and excess solution.

  4. Repeat the same process in the left nostril.

Clean the neti pot thoroughly after each use with filtered or distilled water, then dry completely.
Mild side effects such as nasal irritation occur in a small percentage of regular users.
Users with a history of nosebleeds may want to avoid nasal irrigation.

However, there is nothing wrong with you if you notice this practice isn’t serving you. But it is
worth giving it a try!
If sinus issues worsen stop using a neti pot.

Your non-negotiable 2 Minute Morning Check in :-)

Enjoy!

Checking In Live Session - 21.01.2021

As discussed, if you feel you'll benefit from practicing together throughout the week you are welcome to join:

  • Wednesday, 7:30am - 8:15 am (bookings via me)

  • Thursday, 8 pm - 9 pm (bookings via delight or me)

  • Friday, 7:30 am - 8:30 am (bookings via delight or me)

More info

Special Treat For Your Weekend

20 Minute - Be at Ease Morning Routine

Bring Back the Ease when you've

lost it & Feeling Something

Grab a cup of tea, get cozy - this might be an interesting read:

MAGNESIUM!

Magnesium
If you experience some of the symptoms below, like sleep disorders or cramps during menstruation, lack of magnesium can play an important role.


Magnesium is an important mineral, playing a role in over 300 enzyme reactions in the human body. Its many functions include helping with muscle and nerve function, regulating blood pressure, and supporting the immune system. (https://www.medicalnewstoday.com/articles/286839)

MAGNESIUM

  • stabilizes nerve and muscle function

  • It reduces excessive stress reactions

  • increases mental and physical performance

  • enables efficient heart function counteracts cardiac arrhythmia

  • improves oxygen supply to the heart

  • enlarges blood vessels

  • Enzyme activator, among other things, supports the burning of carbohydrates and fatty acids (improves insulin sensitivity)

  • promotes bone formation, protein biosynthesis, nucleic acid synthesis



MAGNESIUM DEFICIENCY SYMPTOMS:
General poor performance
Stress
Depressive mood
Sleep disorders
Hyperexcitability
Nervousness
Tension headache
Calf cramps, muscle twitching at the eye/mouth
Excessive cramps during menstruation
Muscle hardening and pain
High blood pressure, cardiac arrhythmia.  


MAGNESIUM SUPPLEMENTATION RECOMMENDATION
You can supplement Magnesium in form of tablets. ( Roughly 200mg Magnesium for an adult per day - please always check with your GP )
Absorption also through the skin, as an oil or bath addition.


Magnesium foot bath:
250 g - 425 g magnesium chloride hexahydrate powder in 4 liters of water at
approx. 37 °C in a bowl with water. Stir until it has dissolved.
Bath your feet for approx. 20-30 min
Dry your feet  after bathing, do not clean with clear water

 

End of the week questionnaire

 

Coffee Alternative:

Energizing Morning Tea

1 tsp loose rooibos

0,5 tsp ground cinnamon

1 tsp vanilla extract

2 cups, 480 ml hot, not boiling water

honey optional

Breakfast Ideas - Nourish Yourself

Your breakfast should make you feel happy and leave you nourished and satisfied.
Prefer warm food as it is easier to digest.
porridge or rice pudding
smoothie, room temperature
warm soup
local and organic food
be present while eating, take time to enjoy
be grateful for your food
porridge, oats, millet, rice flakes, amaranth, quinoa, cinnamon, cardamon for energy

Warm breakfast
Why eat a warm breakfast?
In Ayurveda and traditional Chinese medicine, it is advised to eat a warm breakfast, like a good porridge. The reasons for this are that it is good for both body and mind. It is easier to digest, provides you with good energy (qi), and increases productivity. Another effect that you feel more warmth inside your body, ease of mind and you have less craving for sweets. All in all plenty of reasons to prepare yourself a good bowl of porridge!


Orange apricot oatmeal                                                                                                     
 
SERVINGS:   4 PEOPLE

Vegan oatmeal porridge with orange juice and dried apricots
Ingredients
200 gr oatmeal certified gluten-free
200 gr oatmeal certified gluten-free
1 l almond milk unsweetened
80 gr dried apricots unsulfured
1 tsp cinnamon (Ceylon)
1/2 tsp cardamom powder
1 tsp vanilla extract
1 tsp ginger freshly grated
2 tsp agave syrup
1 pinch salt
200 ml of orange juice

topping
1 orange
4 tsp almond shavings
1/2 tsp chia seeds
2 tsp agave syrup
1/4 tsp cinnamon or cardamom



Instructions
Put all the porridge ingredients, except the orange juice, in a pan and bring to a boil. Softly boil for 2 minutes or until it has thickened enough (could take a bit longer). Make sure you continuously stir
Take off the heat and add the orange juice. Stir well and let it rest for 5 minutes
in the meantime roast the almond shavings in a non-stick skillet until golden brown
Peel the orange and remove the membrane from each slice
Divide the porridge over 4 jars and garnish with the orange slices, almond shavings, chia seeds, agave syrup and optionally some extra cinnamon (or cardamom)



Amaranth porridge with blackberries
COURSE: BREAKFAST
 
PREP TIME: 5 MINUTES
COOK TIME: 5 MINUTES
TOTAL TIME: 10 MINUTES
 SERVINGS:   4 PEOPLE
 
 porridge from amaranth topped with blackberries
Ingredients porridge200 gr amaranth flakes (
200 gr amaranth flakes
2 tsp gingerbread spices
100 gr dates Medjool
800 ml almond milk unsweetened
200 ml of coconut milk
2 tsp agave syrup optional, only if you like it extra sweet
1 pinch salt
topping
150 gr blackberries
2 tbsp nut butter (almond, hazelnut)
20 gr pumpkin seeds

Instructions
Deseed the dates and cut into small pieces
Put all the porridge ingredients in a pan and bring to a boil on medium heat. Turn the heat down and let it simmer for 4 minutes. Take off the heat and let it cool down a little bit
Divide the porridge over 4 bowls and garnish with the blackberries, nut butter, and pumpkin seeds


The Glowing Green Smoothie, Radical Beauty, Kimberly Snyder

about 3 pints (1.7 liters) ( 3to 4 servings )
500ml filtered water
1.5kg chopped spinach
450g chopped cos lettuce
150g chopped celery
1 pear
1 apple
1 ripe banana
2 tsp fresh lemon juice
25 g coriander ( optional )
15 g parsley ( optional )
Add water, spinach, and chopped lettuce to the blender. Start the blender on a low speed and mix until smooth. Next add the celery, pear, apple, banana, and lemon juice, plus the coriander and parsley, if desired. Blend on high until smooth.

LINKS

 

About         Coaching

Yoga           Book

Blog           Workshops

CONTACT

Email: hello@soulflowglow.com

Phone number: +31 6 3836 3929

  • Facebook
  • Instagram

Soul Flow & Glow

By Jenny Schoenmann

NEWSLETTER