Tantric Blog

Gut Health Foods

Gut Health Foods

Gut health is important for overall health and immunity. An impressive 70 percent of our immune cells reside in the gut, alongside our gut microbiome (GM), and they’re in constant communication.

Dr. Megan Rossi, PhD, BHSc, RD, APD, is a Registered Dietitian, Nutritionist, and research fellow at King’s College London. Known as a world-leading gut specialist with a PhD in gut health and bestselling author, her most recent book How to Eat More Plants: Transform Your Health With 30 Plant-Based Foods per Week—and Why It’s Easier Than You Think is available now.

Let’s face it, we’re all more interested than ever before in bolstering our immunity. Whether it’s staving off the common cold and winter flu, protecting ourselves against autoimmune conditions (which are on the rise), or surviving a global pandemic, we want strong defenses. “How can I boost my immunity?” is probably one of the top five questions my clients ask. (Spoiler: We don’t actually want “boosted” immunity; if our immune system is overactive, it can lead to conditions such as autoimmune diseases, as I will explain.)

News headlines are forever proclaiming the next superfood or supplement that’s finally going to give us super-immunity. But what we don’t hear often enough is that immunity is powered by the gut.

The gut microbiome (GM) takes on a bit of a parental role, “training” our immune cells from birth. The microbes teach our immune system what’s worth reacting to (like disease-causing microbes) and what’s safe (like proteins found in certain foods). Without our GM, our immunity would be pretty inefficient—think amateur athlete versus elite athlete (I know who I’d rather have on my side).

So, one of the best ways we can support our immunity is by supporting our GM—keeping it healthy by keeping our diet diverse and plant-based. The alternative? A likely disturbed GM and a poorly trained immune system that overreacts to innocent bystanders (allergies and autoimmune conditions) and underreacts to the real culprits (cold- and flu-causing viruses).

Autoimmune conditions

There are more than eighty different autoimmune conditions (where the immune system turns on itself) and, although we still have a lot to learn, there seem to be three main factors that determine whether you fall into the 5 to 8 percent of people diagnosed with one:

1. Genetics
2. Our environment, where we live, pollution, lifestyle
3. Our gut microbiome (GM), the newly recognised player

Our understanding of the exact role of our GM is still in its infancy, but the research is fascinating. Reduced GM diversity has been observed in a series of autoimmune conditions, as we touched on earlier, but this type of research only demonstrates that there’s an association between the two, rather than one causing the other.

The first real clue that a dysbiotic GM plays a causal role in autoimmune responses was originally found in mice studies. Microbe-free mice (born into a sterile environment, so they have no GM) have been demonstrated to be protected against developing autoimmune conditions. Subsequent studies showed that transplanting the dysbiotic GM from people with autoimmune conditions into healthy mice (yes, a poop transplant, aka fecal microbiota transplant or FMT) could trigger autoimmunity, where the immune system turns on itself.

This finding has been translated into early-stage human studies, which have indicated that, in some people, FMT could be used to reverse ulcerative colitis, a type of inflammatory bowel disease that involves autoimmune activation.

10 foods to boost your gut health

The following foods are filled with key nutrients and phytochemicals to nourish your immune system (vitamins A, D C, E, B6, and B12; folate, copper, iron, zinc, selenium, flavonoids, fiber, allicin, omega-3, and curcumin).

1. Walnuts
2. Garlic
3. Sun-exposed mushrooms*
4. Firm tofu
5. Carrots
6. Oranges
7. Wheat berries
8. Chia seeds
9. Turmeric
10. Broccoli

*For extra vitamin D, leave your mushrooms on the windowsill to absorb sunlight.

From an original article posted in Blue Zones, read the article here

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Turmeric and Ginger for Health

Turmeric and Ginger for Health

Turmeric and ginger come from the same plant family native to Southeast Asia, Zingiberaceae. You can think of the roots as close cousins of each other, and they share a number of complementary traits.

For example, both ginger and turmeric combat oxidative stress.* Research finds the plants work synergistically to keep our endocrine systems in check and promote healthy inflammatory responses.* Like turmeric, ginger has also been shown to promote joint health and support muscle fitness.*

“They act in similar ways in the body through key antioxidant and immunomodulatory actions to support a healthy inflammatory response,”* Ashley Jordan Ferira, Ph.D., RDN, the vice president of scientific affairs at mindbodygreen, says of the duo.

“While turmeric and ginger have their similarities, they also work via unique biological pathways, too, giving these powerful spices synergy and individual benefits,” Ferira adds. Ginger, for example, has unique gastroprotective properties thanks to its ability to encourage more efficient digestion.* Extracts of the plant have also been shown to support healthy cognitive function.*

With such a suite of complementary actions, it’s no wonder the two plants have been linked together in Ayurvedic cooking for centuries (ginger turmeric tea is a staple in the ancient medical system). However, the amount of turmeric and ginger you’d use to flavor a meal is minimal compared to the dose you’d need to reap the duo’s full benefits. Luckily, you can also find the plant pair synched up in one of mindbodygreen’s newest supplements, turmeric potency+, which combines 500 mg of turmeric root extract with 150 mg of ginger root and 5 mg of black pepper fruit (famous for its piperine).

Plant synergy at its finest, the supplement utilizes full-spectrum ginger and turmeric to deliver the complete array of bioactives that make these buddies so powerful.

It offers a convenient way to reap the benefits of these antioxidant-rich ingredients daily, in clinically relevant doses for supporting your joints and muscles, digestion, mood, inflammatory response, and overall health.* The targeted supplement is great for anyone who wants to nurture their body’s resilience daily using plant-forward nutrition.* “Turmeric, ginger, and black pepper are powerful antioxidant besties you want on your spice team… To benefit from this plant-powered trio in their most absorbable and potent forms, a convenient option is mindbodygreen’s turmeric potency+. Just two vegan capsules a day and you’re golden,”* says dietitian and mindful eating expert Jennifer Hnat, R.D.N.

Medicinal properties

Ginger and turmeric’s medicinal properties are mostly due to the presence of phenolic compounds, including gingerol, a chemical thought to possess potent anti-inflammatory and antioxidant properties (3Trusted Source).

Turmeric, also known as Curcuma longa, belongs to the same family of plants and is often used as a spice in Indian cooking.

It contains the chemical compound curcumin, which has been shown to aid in treating and preventing several chronic conditions (4Trusted Source).

Both ginger and turmeric can be consumed fresh, dried, or ground, and added to a variety of dishes. They’re also available in supplement form.

Reduce inflammation

Chronic inflammation is thought to play a central role in the development of conditions like heart disease, cancer, and diabetes.

It can also worsen symptoms associated with autoimmune conditions, such as rheumatoid arthritis and inflammatory bowel disease (5Trusted Source).

Ginger and turmeric have powerful anti-inflammatory properties, which could help decrease pain and protect against disease.

One study in 120 people with osteoarthritis found that taking 1 gram of ginger extract per day for 3 months effectively reduced inflammation and decreased levels of nitric oxide, a molecule that plays a key role in the inflammatory process (6Trusted Source).

Similarly, a review of 9 studies showed that taking 1–3 grams of ginger per day for 6–12 weeks decreased levels of C-reactive protein (CRP), an inflammatory marker (7Trusted Source).

Meanwhile, test-tube and human studies indicate that turmeric extract can decrease several markers of inflammation, with some research noting that it may be as effective as anti-inflammatory medications like ibuprofen and aspirin (8Trusted Source, 9Trusted Source, 10Trusted Source).

One review of 15 studies also observed that supplementing with turmeric could reduce levels of CRP, interleukin-6 (IL-6), and malondialdehyde (MDA), all of which are used to measure inflammation in the body (11Trusted Source).

Relieve pain

Both ginger and turmeric have been studied for their ability to provide relief from chronic pain.

Studies show that curcumin, the active ingredient in turmeric, is especially effective at decreasing pain caused by arthritis (12Trusted Source, 13Trusted Source).

In fact, a review of 8 studies found that taking 1,000 mg of curcumin was as effective at reducing joint pain as certain pain medications in those with arthritis (14Trusted Source).

Another small study in 40 people with osteoarthritis showed that taking 1,500 mg of curcumin daily significantly reduced pain and improved physical function, compared with a placebo (15Trusted Source).

Ginger has also been shown to decrease chronic pain associated with arthritis, along with several other conditions (16Trusted Source).

For example, one 5-day study in 120 women noted that taking 500 mg of ginger root powder 3 times daily reduced the intensity and duration of menstrual pain (17Trusted Source).

Another study in 74 people found that taking 2 grams of ginger for 11 days significantly reduced muscle pain caused by exercise (18Trusted Source).

Support immune function

Many people take turmeric and ginger at the first sign of sickness, hoping to enhance immune function and sidestep cold or flu symptoms.

Some research shows that ginger, in particular, may possess powerful immune-boosting properties.

One test-tube study indicated that fresh ginger was effective against human respiratory syncytial virus (HRSV), which can cause respiratory tract infections in infants, children, and adults (19Trusted Source).

Another test-tube study found that ginger extract blocked the growth of several strains of respiratory tract pathogens (20Trusted Source).

A mouse study also noted that taking ginger extract blocked the activation of several pro-inflammatory immune cells and decreased symptoms of seasonal allergies, such as sneezing (21Trusted Source).

Similarly, animal and test-tube studies have shown that curcumin possesses anti-viral properties and can help reduce the severity of influenza A virus (22Trusted Source, 23Trusted Source, 24Trusted Source).

Both turmeric and ginger can also decrease levels of inflammation, which can help improve immune function (25Trusted Source, 26Trusted Source).

However, most research is limited to test-tube and animal studies using concentrated doses of turmeric or ginger.

More research is needed to determine how each can affect human immune health when consumed in normal food amounts.

Decrease nausea

Several studies have observed that ginger could be an effective natural remedy to soothe the stomach and help reduce nausea.

One study in 170 women found that taking 1 gram of ginger powder daily for 1 week was as effective at reducing pregnancy-related nausea as a common anti-nausea medication but with far fewer side effects (27Trusted Source).

A review of five studies also showed that taking at least 1 gram of ginger per day could help significantly reduce post-operative nausea and vomiting (28Trusted Source).

Other research indicates that ginger can decrease nausea caused by motion sickness, chemotherapy, and certain gastrointestinal disorders (29Trusted Source, 30Trusted Source, 31Trusted Source).

Though more research is needed to evaluate the effects of turmeric on nausea, some studies have found that it may protect against digestive issues caused by chemotherapy, which could help reduce symptoms like nausea (32Trusted Source, 33Trusted Source).

From an original article posted in MBG Food, read the original article here

Also, adapted from this article posted in Healthline

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Longevity and Sleep are Connected

Longevity and Sleep are Connected 

Why sleep is so essential for longevity. When centenarians share the tips that have carried them into old age, their lists usually include eating habits, exercise routines, and other habits done in the daylight. But according to Seema Bonney, M.D., the founder and medical director of the Anti-Aging & Longevity Center of Philadelphia, what happens at night is just as important.

“If there’s any one positive thing we can do in terms of slowing down the aging process, sleep is really up there,” says Seema Bonney. “It’s something you need to optimise in order to improve your healthspan, and therefore your lifespan.”

Why we can’t talk about longevity without talking about sleep.

While sleep may feel like a passive process, it actually sets off a flurry of beneficial biological activity. As we snooze, our brains clear out abnormal proteins, our pituitary glands release hormones that help the body grow and repair, and our immune systems go into defend-and-protect mode.

Thanks to all this work happening behind the scenes, sleep can help with things like weight maintenance, blood sugar control, and cognitive function over time.

Research is finding that it also plays an essential role in heart health. Just this summer, Bonney notes, the American Heart Association added healthy sleep as one of the eight most important factors for improving and maintaining cardiovascular health.

Sleep is also intricately linked to immunity and the ability to stave off pathogens. “There have been so many studies that clearly document how optimization of sleep and sleep hygiene is really vital to keeping your immune system healthy,” Bonney explains.

How to sleep your way to a longer life.

Sleep is personal, and sleep needs will vary from one snoozer to the next. That being said, 7-9 hours a night is generally considered a good window for promoting quality of life. Interestingly enough, though, it’s not just the amount of time you spend in bed that matters. You also need to make sure your sleep quality is up to par and you’re spending enough time in deep sleep every night. (Here’s a deep dive into why that’s so critical.)

“Studies also show that people who had higher longevity had more strict, consistent sleep and wake schedules,” Bonney adds, meaning that long-lived people tend to wake up and go to bed at the same time every day.

It’s safe to say that we all want to live long, healthy lives—but we’re certainly not all consistently clocking awesome sleep within the exact same time window. But just remember that one night of poor sleep won’t totally derail your healthspan, just like one missed workout won’t sabotage your fitness goals or a processed meal won’t ruin your gut microbiome. It’s about progress, not perfection, and Bonney notes that it’s never too late to get started prioritizing sleep a bit more. After all, it remains important throughout our entire lives.

Some of her favourite tips for achieving deep, consistent sleep night after night include turning off electronics at least an hour before bed, making sure your bedroom is dark and quiet, and taking a sleep-promoting supplement like magnesium glycinate.* Other ways to promote restorative rest include reducing caffeine intake, prioritising gut health, getting more sunlight during the day, and doing just about anything on this sleep hygiene checklist.

The takeaway

Rest is essential for long-term health maintenance. As far as longevity is concerned, getting deep and consistent sleep is one of the best ways to tee up a long and healthy, not to mention, well-rested life.

From an original article posted in MBG Health, read the full article here

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Benefits of Walking

Benefits of Walking

Benefits of walking and physical activity overall is a boost to your health. Walking in particular comes with a host of benefits. Here’s a list that may surprise you.

1. It counteracts the effects of weight-promoting genes

Harvard researchers looked at 32 obesity-promoting genes in over 12,000 people to determine how much these genes actually contribute to body weight. They then discovered that, among the study participants who walked briskly for about an hour a day, the effects of those genes were cut in half.

2. It helps tame a sweet tooth

A pair of studies from the University of Exeter found that the benefits of walking include curbing cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations. These benefits were seen when participants went on a 15-minute walk. The latest research confirms that walking can reduce cravings and intake of a variety of sugary snacks.

3. It eases joint pain

Several studies have found that walking reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them.

4. It boosts immune function

Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.

The faster, farther and more frequently you walk, the greater the benefits. For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers. This can be a great way to get aerobic activity, improve your heart health and increase your endurance while burning calories.

You can also alternate periods of brisk walking with leisurely walking. This type of interval training has many benefits, such as improving cardiovascular fitness and burning more calories than regular walking. And interval training can be done in less time than regular walking.

Turning your normal walk into a fitness stride requires good posture and purposeful movements. Ideally, here’s how you’ll look when you’re walking:

• Your head is up. You’re looking forward, not at the ground.
• Your neck, shoulders and back are relaxed, not stiffly upright.
• You’re swinging your arms freely with a slight bend in your elbows. A little pumping with your arms is OK.
• Your stomach muscles are slightly tightened and your back is straight, not arched forward or backward.
• You’re walking smoothly, rolling your foot from heel to toe.

Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration.

Adapted from an original article published in Harvard Health, read the full article here

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Tantric Quote: Osho

Tantric Quote: Osho

A mature person has the integrity to be alone. And when a mature person gives love, he gives without any strings attached to it: he simply gives. And when a mature person gives love, he feels grateful that you have accepted his love, not vice versa. He does not expect you to be thankful for it – no, not at all, he does not even need your thanks. He thanks you for accepting his love.

And when two mature persons are in love, one of the greatest paradoxes of life happens, one of the most beautiful phenomena: they are together and yet tremendously alone, they are together so much so that they are almost one. But their oneness does not destroy their individuality; in fact, it enhances it: they become more individual. Two mature persons in love help each other to become more free. There is no politics involved, no diplomacy, no effort to dominate. How can you dominate the person you love? Just think over it.

How can you even think of dominating a person you love? You would love to see the person totally free, independent; you will give him more individuality. That’s why I call it the greatest paradox: they are together so much so that they are almost one, but still in that oneness they are individuals. Their individualities are not effaced; they have become more enhanced. The other has enriched them as far as their freedom is concerned.

Immature people falling in love destroy each other’s freedom, create a bondage, make a prison. Mature persons in love help each other to be free; they help each other to destroy all sorts of bondages. And when love flows with freedom there is beauty. When love flows with dependence there is ugliness.

Remember, freedom is a higher value than love. That’s why, in India, the ultimate we call moksha. Moksha means freedom. Freedom is a higher value than love. So if love is destroying freedom, it is not of worth. Love can be dropped, freedom has to be saved; freedom is a higher value. And without freedom you can never be happy, that is not possible. Freedom is the intrinsic desire of each man, each woman – utter freedom, absolute freedom.

So anything that becomes destructive to freedom, one starts hating it. Don’t you hate the man you love? Don’t you hate the woman you love? You hate; it is a necessary evil, you have to tolerate it. Because you cannot be alone you have to manage to be with somebody, and you have to adjust to the other’s demands. You have to tolerate, you have to bear them.

Love, to be really love, has to be being-love, gift-love. Being-love means a state of love. When you have arrived home, when you have known who you are, then a love arises in your being. Then the fragrance spreads and you can give it to others.

How can you give something which you don’t have?

To give it, the first basic requirement is to have it.

— Osho (Tantric Transformation: When Love Meets Meditation)

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The Colours of Tantra

The Colours of Tantra

The colours of tantra have been described as white, red, pink and black or dark tantra.

Tantra is an experience of connection, loving touch, sensuality and bliss. It is a journey of self discovery and being mindful, or fully present when connecting to others.

White Tantra

With white suggestive of purity, this path of Tantra is said to be the purest and highest path. It is pure, innocent and kind. It nourishes the body, mind and soul. White Tantra promotes self-awareness and builds spiritual knowledge. It guides the practitioner into an internalised practice, addressing all levels, mental, psychological, physical and spiritual to create transcendental states of bliss. White tantra strengthens the inner mind and cultivates greater spiritual consciousness.

The practices of White Tantra typically include yoga, specifically Kundalini Yoga, Kriya Yoga and Tantric Yoga and various meditation forms. Also, chanting of mantras, nyasas (mantras addressing the physical body), yantras (mystical diagrams), mandalas, and mudras (hand gestures).

Red Tantra

This form of Tantra is seen as the hedonistic path. It expresses itself in sensuality, delighting in eroticism with joy, liberation and spontaneity. Red Tantra embraces non-duality, it encourages the acceptance and appreciation of both good and bad, light and dark, pure and impure so that one may arrive at inner harmony.

Pink or Grey Tantra

Pink Tantra is a mix of White and Red Tantra, it is a middle path blending Red and White Tantra. This tantric path explores spirituality, body and mind with meditation, as well as eroticism and sensuality. Grey Tantra blends White Tantra with Dark Tantra.

Dark Tantra

Dark Tantra or Black tantra takes on power play and domination. BDSM is weaved into the tantric experience, using the power and energy of domination, tease, denial, cock and ball torture and edging. Dark Tantra demands submission and surrender to the darker elements of eroticism.

These various Tantra paths can be experienced on their own or blended into unique experiences. Flowing between each colour for a taste of each Tantric pathway. Flowing from White Tantra, to Red Tantra and then Dark Tantra for a euphoric Tantric experience.

More about the different paths or colours of Tantra can be found within this article from Traditional Bodywork

Sensory Travels

Sensory Travels

A collection of trips that speak to the senses

Sensory travels are trips based around the senses of touch, scent, taste, sights and sounds. Here are sensorial sojourns to reinvigorate and inspire your senses.

Touch – the lacquered tiles of Gaudi’s Barcelona

Like fractals, the vibrant tiles of Antonio Gaudi’s architecture radiate in dazzling permutations. They are both cold and warm. From the heights of Parc Guell, where these tiles are at their most decorous, you can make out the organic undulations of Gaudi’s La Sagrada Familia, a cathedral to beauty that has been under construction since 1882. Take me there

Scent – the rarefied ingredients of avant-garde Peruvian cooking

Tucked amongst the circular terraces of Moray high in Peru’s Sacred Valley you’ll find Mil, the Andean restaurant of world-famed chef Virgilio Martinez. Here and in his adjoining research kitchen (Mater Iniciativa), you’ll be captivated by the scent of the local ingredients from which he concocts his award winning dishes. Take me there

Taste – the refreshing wines of Franschhoek

In this sumptuously elegant region of South Africa, life follows the rhythms of the grape and the vine. When in Franschhoek, it’s impossible to turn down an opportunity to taste your way through the wineries of Rickety Bridge and Mont Rochelle. Take me there

See – hunt the Northern Lights for a breathtaking view

Following the Northern Lights wherever they lead you, you’ll be left mesmerised by the Aurora as the streaks of light dance across the sky. Take me there

Hear – the crashing island waves of the Aegean

The beaches of Mykonos (bright, crumbling, butter-yellow) are the stuff of legend. Our favourite, if we were to pick, has to be the secluded spot of Ayios Yiannis a little bit calm, a little bit bohemian. It’s the best of both. Take me there

Adapted from a post by exquisite boutique travel agency Black Tomato

Rediscover Your Hometown

Rediscover Your Hometown

Go on a solo adventure

A mini solo adventure is perfect to rediscover your hometown. Visit a park near you, walk a new route, visit a landmark, see what exhibitions are on at your local gallery, people watch from a cafe, learn about the history of people who have lived in your town before you. For example London has a wealth of blue plaques celebrating people of historical interest. It does not have to be a long adventure, a mini adventure for a few hours is perfect to discover new places near you.

Check with the local tourism board for new activities

Make sure you’re not missing anything near you. These tourism boards are a good resource to use if you want to explore your hometown, city or region. They know the spots you cannot miss and exciting new places to visit. You can either go to the office itself or visit their website to find the lists of highlights to see.  

Create a local bucket list

When I’m travelling to a different country I make a bucket list of places to visit and things to do, so why not create one for your adventures at home? Make lists based on the information you found on the website of the tourism board or from the information you got in the office. Another way of creating a local bucket list is by scanning Google Maps on different satellite modes to find great spots to visit. You can find castles, abandoned houses and hidden lakes if you search on Google Maps. Instagram or Pinterest are two other good resources if you need travel inspiration.

Go to local events and festivals

Stop avoiding the local events and festivals and actually attend them. Even if they are small and not so popular, this is a great way of meeting new people and seeing your hometown in a different light. Some hometowns have local food festivals, a drive-in movie night and so much more.

Relax with a book in a gorgeous place

Sometimes we just need to relax. Read a book. Listen to a podcast. Play your favourite music. All of this while enjoying a good view. What we tend to do when we’re travelling is admire the view and relax at the beach. Pretend to be an actual tourist and do what you usually do if you’re travelling through another country.

London’s blue plaques for pioneering women

TimeOut events listed by city

10 best places to see cherry blossom in London

Top tips for communication

Top tips for communication

Communication is essential for setting boundaries, respecting yourself, connecting with others, creating supportive relationships, letting others know how you feel, what you need and what you think.

Here are some tips on how to do it effectively…

Firstly, you want to be really clear about either how you feel or what you want.

When you decide to approach the chat is also paramount. Context and timing matters. Pick a time when you both aren’t distracted or stressed out and then tell that person, “I have something that’s important to me that I’d like to talk to you about. When’s a good time for you?” Give the other person a little warning so they don’t feel blindsided and we create conditions for the best response.

1.  Listen, listen, and listen. People want to know that they are being heard. Really listen to what the other person is saying, instead of formulating your response. Ask for clarification to avoid misunderstandings. At that moment, the person speaking to you should be the most important person in your life. Another important point is to have one conversation at a time. This means that if you are speaking to someone on the phone, do not respond to an email, or send a text at the same time. The other person will know that she doesn’t have your undivided attention.

2.  Who you are talking to matters. It is okay to use acronyms and informal language when you are communicating with a buddy, but if you are emailing or texting your boss, “Hey,” “TTYL” or any informal language, has no place in your message. You cannot assume that the other person knows what the acronym means. Some acronyms have different meanings to different people, do you want to be misunderstood? Effective communicators target their message based on who they are speaking to, so try to keep the other person in mind, when you are trying to get your message across.

3.  Body language matters. This is important for face-to-face meetings and video conferencing. Make sure that you appear accessible, so have open body language. This means that you should not cross your arms. And keep eye contact so that the other person knows that you are paying attention.

4.  Check your message before you hit send. Spell and grammar checkers are lifesavers, but they are not foolproof. Double check what you have written, to make sure that your words are communicating the intended message.

5.  Be brief, yet specific. For written and verbal communication, practice being brief yet specific enough, that you provide enough information for the other person to understand what you are trying to say. And if you are responding to an email, make sure that you read the entire email before crafting your response. With enough practice, you will learn not to ramble, or give way too much information.

6.  Sometimes it’s better to pick up the phone. If you find that you have a lot to say, instead of sending an email, call the person instead. Email is great, but sometimes it is easier to communicate what you have to say verbally.

7.  Think before you speak. Always pause before you speak, not saying the first thing that comes to mind. Take a moment and pay close attention to what you say and how you say it. This one habit will allow you to avoid embarrassments.

8.  Treat everyone equally. Do not talk down to anyone, treating everyone with respect. Treat others as your equal.

9.  Maintain a positive attitude and smile. Even when you are speaking on the phone, smile because your positive attitude will shine through and the other person will know it. When you smile often and exude a positive attitude, people will respond positively to you.

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Essence of Tantra

Essence of Tantra

Tantra is about meaningful sensuality with your partner. It’s a mindful approach to loving and sensuality, fully accepting the person you are with, being present with them in the moment and nurturing each other with loving touch.

There are no goals in tantra, it is not performance based, it is not focussed on an output. Tantra is about creating a true connection that’s meaningful. It’s about savouring the moment, the essence of tantra is sharing delicious moments of sensuality, connection, kindness, and eroticism.

Tantra is life giving, the objective is to create a quality experience rather than stimulating each other to a climax. During tantric experiences you learn to truly relate to your partner with honesty, openness and vulnerability. Tantra is something you experience, it has a different mindset, it approaches sensuality with thought, care, attention and loving kindness.

Tantra enables the flow of joy, bliss, fun, laughter, reverence, play and sensual pleasure. Liberating more of who you really are. It’s fundamentally about loving connection, expansion of joy, union, and authenticity. Bliss is our true and natural state of being. Tantra helps us open to this.

In Tantra, the body is seen as a living temple and sensual energy is seen as divine energy. The body, with all its energies, is considered a divine instrument for spiritual transformation. We can say that the broad approach of Tantra consists in making all ordinary activities sacred.

Tantra has developed as a joyful tradition. Therefore tantra can lead to happiness, joy, and bliss and a feeling of being fulfilled when it is deeply understood and practiced.

Let’s delight in the words of the great Tantric master Abhinavagupta:

“In the divine abode of the body, I adore you, O God together with the Goddess, day and night. I adore you continuously washing with the sprinklings of the essence of my astonishment the support of all that has been made. I adore you with the spiritual flowers of the innate being; I adore you with the priceless goblet of the Heart, which is full of the ambrosia of bliss. The triple world, full of various tastes and flavours, is cast into the apparatus of the nexus of the Heart. I squeeze it, casting it down from on high with the great weight of the spiritual discrimination. The supreme nectar of consciousness, which removes births, old age, and death, flows gushing from Thy. Opening the mouth wide I devour it, the supreme oblation, like clarified butter, and in this way, O Supreme Goddess, I gladden and satisfy you day and night.”

Ella’s Independent Tantric Massage

Image source, photo by Zoltan Tasi on Unsplash