How to Prepare Kitchari

Kitchari in Ayurveda is used for different purposes. In my experience, it is mainly the simplest dish to make with only two basic ingredients: lentils and rice. The variations are endless changing the spices, vegetables, grains and type of lentils.

Kitchari is usually used as mono-diet in the time of remission, disease, fatigue, or season and climate changes, simply because it provides all the nutrients and protein you need to operate, it is very easy to digest and because it’s good!

This recipe works for the 3 doshas. You can then explore the proportions, spices, grains and lentils that suit your constitution or imbalance.


• ½ cup white basmati rice (more digestible than brown)
• ½ cup of mung dal lentils splited or whole (less drying and more digestible than other lentils). Whole they are green, splited they can still be green or yellow.
• ½ teaspoon of ghee (or coconut oil)
• 1 pinch of cumin seeds
• 1 pinch of coriander seeds
• 1 pinch of fennel seeds
• 1 pinch black mustard seeds
• 1 pinch of turmeric powder
• 1 pinch of Himalayan pink salt
• 1 pinch of black pepper powder
• 4-6 cups of water (depending on the desired consistency)
• vegetables of your choice
• herbs (cilantro, parsley, etc.)

Makes: 4 servings Preparation time: 10 min. Cooking time: 20 to 30 min.


  1. If you have time, soak the lentils a few hours or overnight (this will make them easier to digest and to cook).
  2. Rinse the lentils and rice with fresh water.
  3. Heat the oil on medium heat (ghee or coconut oil) and saute the spices in seeds (cumin, coriander, fennel and black mustard) until the mustard seeds start to pop.
  4. Add lentils and rice, saute for one more minute, stirring with a spoon.
  5. Add water, salt, pepper and turmeric, bring to a boil, then reduce the heat. The kitchari can take the consistency you want: more soup or denser. Add more water if you wish. Make sure the lentils and rice are cooked.
    When Kitchari is ready, we no longer distinguish between the rice and lentils, they are completely mixed.
  6. Meanwhile, cook the steamed vegetables (cauliflower, broccoli, green leafy vegetables …..)
  7. Serve the Kitchari with vegetables on top and sprinkle with coriander or parsley. It’s ready!

This dish can be eaten for breakfast, lunch or dinner. You can also choose to eat this dish for 2 -3 days in a row changing the spices and vegetables. This will be a little ‘cleanse’ and give a break to your digestive system. Feel free also to vary the grains (quinoa, millet, amaranth) and even lentils for red lentils (note they are more drying)

Personally, when my life becomes complex or that I do not know what to cook, my answer is always: ‘Kitchari’

Bon appétit!

Posted: June 4, 2016 By: Comment: 0

Adapting to Spring

Ayurveda gives great importance to transitions and changes because they can be a source of imbalance. Like any change, the period between two seasons should be treated very carefully.

In Quebec, the transition from winter to spring can sometimes be a shock as temperatures can vary drastically. After getting into a winter routine of spending more time indoors, spring invites us to go outside. However, it is important to go slowly and pay close attention in the coming weeks to our lifestyle and dietary choices. They can contribute to a more stable health and a good mood.

Spring is the time for renewal, heat and expansion. Maybe you feel a little lethargic from the long winter, tired, with less motivation or perhaps allergies are showing up and overwhelming you.

In your diet, it’s time to put aside the very rich, heavy and sweet foods that are more nurturing. During the winter we promote root vegetables, soups and stews but for spring, we will slowly add more green leafy vegetables that are lighter and bitter by nature. Their fiber, minerals and antioxidants will help cleanse the liver, colon and lymphatic system, which can stagnate during the winter. Also, promote lighter grains such as millet, quinoa and basmati rice.




Take turmeric out of the cupboard! Sauté your vegetables in clarified butter (see recipe for ghee) with ginger and black pepper. This will raise your digestive fire.

Lie on your left side for 5 to 20 minutes after your meal to promote a good digestion and avoid feeling heavy after the meal.

Drink plenty of warm water throughout the day to help the immune and lymphatic system function well.

Keep a steady sleep routine, go to bed before 10pm and get up early (6-7am) to avoid falling into morning lethargy. Also, avoid naps during the day.

Take care of your sinuses. Seasonal allergies and the end of winter will promote congestion and colds. Do inhalations of eucalyptus and peppermint. Take out your ‘neti pot’ to rinse your nose with a saltwater solution.

In the shower, stimulate the chest area by rubbing it with a loofah sponge or a brush. This will open the airway and stimulate your bronchi.

Sing and dance! These are two recommended activities to overcome lethargy and stimulate the senses.

Think renewal. Sort, organize and prepare yourself to new opportunities!

Posted: April 8, 2016 By: Comment: 0

My panchakarma experience in India

My experience of a panchakarma India For the last 5 years, I’ve been hearing about panchakarma, a word that remained quite vague for me. An Ayurvedic spa, a deep detox? Different experiences and readings gave me a better idea, but it still wasn’t completely clear.

I kept it in mind knowing that one day, I would be ready for it, and that I would do it in India. That time came this winter.

I chose my center really carefully and under recommendations, and it was a really good place to be. Vaidyagrama is center where I spent this past January. Before talking about my experience, I would like to explain the theory of panchakarma. And then, as always in Ayurveda, special cases apply.

Pancha means five and Karma means actions. So there are five actions to purify. This is a deep process, not to be confused with a cure or detoxification. The process should be done on a minimum of 21 days, the time it takes for all our cells to regenerate and transform themselves completely.

The five actions of panchakarma are the five final purification actions just after a preparation and before a recovery phase. These 5 actions are not all done during a panchakarma, only one is chosen according to personal specific needs.

Vamanam : Purging by vomiting. Mainly used for Kapha condition (asthma, respiratory problems, skin problems)
Virecanam : Purging the small intestine through the colon. To pacify Pitta (digestive problem, agni)

These two processes are the most commonly used because they are the 2 most common unbalances.

Basthi : Enema with plant decoctions. This process is more than an enema or colonic irrigation. This is a powerful therapy to balance Vata.
• Nasyam : Purgation through the nose. To eliminate the doshas of the head.
• Raktha Mokshanam : Bleeding. This process is rarely used.

The main goal of these therapies is to remove excess or imbalanced dosha in the body and the mind.

There are two preparatory phase to these five therapies:

Snehana : ‘Internal oleation’ consists of drinking ghee in increased quantity up to saturation. Clarified butter is known to have the ability to go into the cells to drain toxins.

Swedana : steam therapy to bring the previously released toxins into the gastroinstestinal tract.

To recap, panchakarma is a detoxification therapy to re-balance and remove excess doshas in the body and the mind. There is a preparatory phase that drains toxins and brings them back into the gastrointestinal tract, a phase of elimination of toxins through purgation (by one of the 5 possible actions) and a recovery phase.


That’s what I knew before leaving. My experience has allowed me to live this process. I stayed in the center for 33 days exactly, a good amount of time, which gave me time to integrate and rest.

The biggest challenge of such an experience was to learn how to rest. It is imperative to let the body and mind rest in a process as deep as this one. The senses should stay calm, so this means that the food served at the center (in fact a hospital) is not spicy and very simple so that it is easy to digest (basically rice, lentils and vegetables). Sun exposure is not permitted, walking must be minimized and you cannot leave the center.

As the pace was slowing down, the concept of linear time changed to more elastic and circular.

Not accustomed to so much rest, the mind starts to get bored. We are so used to ‘doing’ something all the time: read, write, watch, walk, run, work, etc. when on the contrary rest involves doing nothing. Being: that was my biggest challenge of this experience.

The typical course of a day:

 6 am: Wake up, take medications, rest or singing / prayer
8 am: Breakfast (all meals were served in the room)
In the morning: daily visit of the doctor for follow-up
Morning or afternoon: A treatment (massage)
12:30 pm: Lunch
In the afternoon: Satsang, presentation, conference or cooking classes, medicinal garden tour
5 pm: Medication
6 pm: Chants / prayers
7 pm: Supper

Days went one after the other without looking the same. The process was difficult for me when I was there. The physical discomforts were numerous and my mind had often questioned the process and my ability to ‘succeed’. It is unbelievable but even in this environment I realized that I had in mind an expectation of results and performance.

Panchakarma in my experience does not stop after the month I spent there. Like everything in Ayurveda, the principle of daily routine and lifestyle is important in general well-being and health. I left the center 3 weeks ago and from now on I am taking medication (decoctions, oil, suitable diet) for the next 3 months. The process has started and I’m observing my body transforming and my mind playing tricks on me.

I am extremely grateful to have been able to live this experience and understand the profound wisdom of Ayurveda a little bit more every day.

I would recommend Vaidyagrama to anyone who is looking for a serious experience of panchakarma but also a really humane and authentic one.

I’m also available to anyone who wants more information or has questions.

Posted: March 3, 2016 By: Comment: 0

Ayurvedic Gift Ideas for Valentine’s Day

For Valentine’s Day, celebrate all your loved ones! Offer something to your partner, a friend, a family member, or anyone who is often on your mind. Why not extend the gift giving to all those that make a difference in your life; the people that support and help you everyday?

Ayurveda teaches us that gratitude and small gestures can make a big difference in our daily lives and for our health. Do some good around you, acknowledge what you have and celebrate any occasion!

Here are some idea of Ayurvedic gifts for any budget:

Untitled-2* Sesame Oil: A bottle of non-toasted organic, unrefined sesame oil. In Ayurveda, we use a lot of sesame oil in massages. It is rich in iron, phosphorus, magnesium, copper and calcium. It is very beneficial for the nervous system. Its nature calms the Vata dosha (calms any mental tensions, lubricates and strengthens the joints). Regenerating, nourishing-heating and detoxifying, it improves circulation and digestion. It is also excellent for dry skin and prevents aging. (estimated cost: $10 for 500ml)

To give you ideas of self-massage: Here’s a video for self-massage, to share with your loved ones.

* Neti Pot with Pink Himalayan Salt: unrefined without any additives. For the health of your nose, your respiratory system and your sinuses. By using the neti pot regularly, it is possible to reduce the frequency of colds. What better way to get through winter! Use daily as part of your hygiene routine. (total cost: about $25)

* Prepare a Small Jar of Spices: cumin, coriander and fennel seeds (CCF) They are basic spices in Ayurveda and are tri-doshic. Make an equal mixture of these three whole spices (not ground) and add a nice decoration on a mason jar to complete this gift. You can use it as an herbal tea; it detoxifies and is very good for easy digestion. In the kitchen, heat up some clarified butter or oil of your choice and sauté the spices for 1 minute to activate their full potential before adding your other ingredients. (estimated cost: $12)

* Eat-Taste-Heal : An Ayurvedic Guidebook and Cookbook for Modern Living by Thomas Yarema. To learn simple and fun ways for Ayurvedic cooking, this cookbook is very accessible and complete. (approximate cost: $35)

Lotus Palm Trio of Ayurvedic Essential Oil Blends: to balance your dominant dosha, to use in a diffuser or add a few drops to your favorite massage oil. (cost: $22)

* Ayurvedic Massage: Give the gift of a massage with hot oil (Abhyanga) and marma points (acupressure points). (cost: $90)

Posted: February 2, 2016 By: Comment: 0

How to prepare ghee (clarified butter)

Clarified butter is used in many ways in Ayurveda (both in the kitchen and on the skin and as a medium to absorb remedies). It has many benefits and you will love its wonderful hazelnut taste!

In the kitchen, you will use it on your toast, as fat for frying or sauteing your food, and in your cakes.

Here are some of the major benefits of clarified butter:

• It can be cooked at high temperatures (unlike butter, olive oil or coconut oil), so it can be used for stir-fries without risk of burning.
• It has a long shelf life (up to three weeks on the counter and more in the refrigerator)
• During preparation, milk solids are removed as well as caseine or lactose are absent. It is therefore appropriate for those who are lactose intolerant.
• It has a wonderful nutty taste, pleasing to the palate.
• It is known to reduce inflammation, especially in the digestive system. Also externally (application to the skin: blistering and scarring).
• I is very good for dry lips or in the nostrils to protect the nasal mucosa from pollution or allergens.
• It helps eliminate toxins in the body by lubricating the digestive tract.
• It is an easily digestible fat one and it is good for the liver when consumed in moderation
• It is used in Ayurveda to shift the excess doshas in the body.
• It is especially good for Vata and Pitta doshas.
• It is full of vitamins A and E.

You will need:

• Unsalted butter (preferably organic)
• Sauce pan
• Spoon
• Cheesecloth
• Funnel
• Jar with a hermetic lid


  1. Place the butter in a sauce pan and turn to low heat (1-2).
  2. Let the butter melt completely.
  3. A white foam will start to form on the top. Remove this foam with a spoon (you will not keep this part).
  4. Do not mix!
  5. The white foam will start to disappear and the color will change from yellow to golden. There will still be bubbles coming up to the surface, making a small crackling sound.
  6. The ghee is ready when there is no more bubbles or crackling sound. At this point it should be golden and completely clear (so that you can see the bottom of the pan).
  7. A light brown deposit will form at the bottom of the pan. This is normal.
  8. The process will last between 15 to 40 minutes depending on the amount of butter used.
  9. To filter the ghee, place a funnel covered with a cheesecloth over a jar and pour the contents of the saucepan.
  10. Close the jar and leave on the counter, to harden. It will become clear, golden yellow.



Posted: January 7, 2016 By: Comment: 0

Seasonal Transition According to Ayurveda

The season change has always been a bit difficult for me. My body gets used to the summer heat that the quick change of temperature that occurs with the arrival of autumn can be a shock to the body and mind. Ayurveda helped me to understand the causes of these manifestations and how to handle this transition better.

During the summer, the heat accumulates in the body and we naturally adapted our diet to something lighter and fresher.

Here are some tips for your transition into fall:

• As days become shorter, the effect of the sun becomes less important in favour of the moon. The earth becomes fresher with the effect of rain, clouds and wind. The nature freshness qualities, and wind will aggravate vata especially during the seasonal transition (Vata are generally very sensitive to changes).

• Your diet will need to adapt to the changes of the season and also the dosha that gets aggravated (predominantly Vata this season). Foods that are naturally present in autumn are generally heavier, more nutritious and leaning towards sweet, salty and sour tastes. Food tends to be more anabolic (tissue building and fortification) unlike catabolic foods of summer. It is therefore important to start making the transition of food and encourage more nutritious foods (such as squash), eat more often hot and cooked.

• Drink of hot bevrages (herbal teas) regularly during the day to feed your digestive fire. Use spices like cardamom, nutmeg, coriander, ginger, cloves and cinnamon.

• Regarding your lifestyle, get used to a routine to adapt the nervous system to the changes. Get up (around 6-7am) and go to sleep (9-10pm) at the same hours every day.

• Try to plan your activities at the same time of the day and week in order to avoid erratic lifestyle.

• Avoid over-scheduling and take time to rest.

• Avoid loud music and carefully choose what you expose yourself to (activities, food, environment …)

• Take the time to make the change of your wardrobe, do the sorting of clothes and start using scarves, long sleevesCover your neck and ears where Vata tends to accumulate (especially with the wind), in short, cover up.

• Fall is not a good time to start new projects, Ayurveda asks us to pause, reflect and strategize

• Self-massage with warm oil will prevent drying of the skin and nourish your nervous system. See our Ayurvedic Tip for an auto-massage explanatory video.

Posted: October 3, 2015 By: Comment: 0

Auto-massage According to Ayurveda

Most of ayurvedic traditions focus on massage and especially massage with warm oil. There’s numerous benefits that will differ depending on the oil chosen. Also, the warmth of the oil help its assimilation by the skin and tissues all the way down to the cells.

‘Abhyanga’ is the name given to this type of massage with warm oil.

Oleation of the body is called ‘Snehana’ which means taking care of the body with love. So, beyond the benefits, you are taking time for yourself and this is very valuable. Give yourself some love and attention!

Massage is part of the daily routine prescribed in Ayurveda. This is also a time that you offer to yourself quietly. It can be done at night before going to bed to promote sleep or in the morning before starting your day. It can take 1 to 2 minutes up to 15 to 20 minutes depending on the time you have.

Choose the oil that suits you best. Generally, promote cold pressed organic oil. Cold-pressed sesame oil is considered the most penetrating. If it’s too heavy or creates too much heat for you, you can try almond, sunflower or coconut oil (or mix two of them).

Place your oil in a container that will then go into a bowl of hot water, to heat it up to a temperature just above the temperature of the body.

If you have little time, massage your feet, sacrum, neck and shoulders. If you have more time, massage your entire body (including the head) in a circular motion around the joints and long strokes along the bones.

Keep the oil on your skin from 5 minutes to all night if you wish (if you have oil on your hair, put a towel over your pillow). The benefits will linger. After, take a shower or a hot bath without using soap, to open up the pores of the skin. Again, the oil will penetrate to a deeper level.

The benefits are numerous:

• Cleans and revitalizes the body
• Softens, smoothes and makes the body compact
• Restores a good complexion to the skin
• Lubricates, nourishes and strengthens the deep tissue
• Pacifies the nervous system
• Mobilizes toxins from the body to evacuate them
• Promotes sleep
• Pacifies the aggravated dosa
• Maintains the agni (digestive fire)
• Harmonize the flow of prana (vital energy)


Here’s a short video to guide you on this new experience! (in French only)

Posted: September 3, 2015 By: Comment: 0

How to Understand Nutrition According to Ayurveda

Very often I am asked if I cook or eat in an ayurvedic way, or if I offer ayurvedic cooking classes. You can easily find interesting recipes on the Internet, but first, the most important thing is to understand the basics of how Ayurveda sees nutrition.


The 5 elements and 6 tastes:

The basic concepts are fairly simple. As always, the basic principles go back to the 5 elements: ether, air, fire, water and earth. It is therefore important to understand them perfectly.

Ayurveda links the elements 5 to 6 tastes based on their effect. The classification goes like this:

Taste Element
Sweet Earth + Water
Sour Earth + Fire
Salty Water + Fire
Pungent Fire + Air
Bitter Air + Ether
Astringent Air + Earth

A balanced diet should include the six tastes so that everyone consumes all elements. However, as we already know, each person has different proportions of these elements in them; therefore our diet should help us bring the elements that are lacking by favouring certain tastes over others.

Vata should favour tastes that bring the earth, fire and water in its constitution since those are the ones naturally lacking. Pitta must encourage air, ether and earth and Kapha air, ether and fire.

Dosha Made of Tastes to favour
Vata air and ether Sweet, sour, salty
Pitta Mostly Fire, a little bit of Water Sweet, bitter and astringent
Kapha Earth and Water Pungent, bitter and astringent

• Sweet foods are not limited to candy; rice, milk, nuts, meat, root vegetables and seeds are sweet by nature.
• Yogurt, lemon, acidic fruits, vinegar, and fermented foods are sour.
• All types of salt (sea, mountain), tamari sauce, and seaweed are salty.
• Ginger, black pepper, cloves, chillies, garlic, and wasabi are pungent (or spicy).
• Pomegranate, turmeric, green leafy vegetables, cranberries, and black tea are astringent.
• Green leafy vegetables, aloe, and fenugreek are bitter.

Very often people who are attracted to certain tastes (spicy or salty for example) but for the ‘wrong reasons’. Their natural tendency to consume certain flavors or food is because they are unbalanced and they tend to eat what they are used to rather than what would balance them. So pay attention to the effects of what you eat! If you already have a lot of fire in you, do you think that spicy food or coffee will help you calm down or refresh your system?

Ayurveda is a science of observation. After your meal, pay attention to the effects you feel (heat, dryness, restless, clear mind, etc.) and used the following 20 attributes.


The 20 attributes

Ayurveda uses attributes to name everything that makes the universe. They go by pairs and will allow us to understand the food and their effects.

Dull Sharp
Hard Soft
Heavy Light
Cold Hot
Wet Dry
Dense Subtle
Rough Smooth
Slow Quick
Solid Liquid
Oily Brittle

Each food has its own qualities. For example, a root vegetable has heavier qualities than a leafy green vegetable. Root vegetables grow in the earth, they are dense and do not see the light of the sun. The green leafy vegetables grow above the ground, they are light in nature, and grow under the sun. So if you feel ungrounded, eating a sweet potato will certainly help. On the contrary if you needed to feel lighter, eat green leafy vegetables such as kale and spinach.

But beware; this doesn’t end there. If you like sweet potato but you feel more Kapha (heavy, lethargic) you can use spices to balance and heat it up. Add black pepper, cinnamon, ginger and maybe even a little cayenne.

If you are Vata (hyperactive, short memory, anxious) and you like kale, simply sauté it in a little clarified butter or sesame oil (to make it hot and heavier since raw is cold and difficult for some Vata to digest) along with coriander, cumin, and salt.

If you’re Pitta and you can not seem to live without your hot sauce, make sure to cool it down with coconut milk, fresh coriander and cucumber.

Enjoy fun understanding the qualities and tastes of your food, and season it depending on your constitution!
Have fun and continue to observe the effects they have on you. Everyone is unique!

Bon appétit!

Posted: August 7, 2015 By: Comment: 0

The importance of daily routine according to Ayurveda

Natural cycles that surround us are governed by the different doshas (humors). Thus, Ayurveda separate the different phases of life, the seasons and the times of the day according to these influences. We need to stay in tune with these rhythms to take the most benefits out of it.

The times of day are divided according to the 3 doshas:

• Between 2 and 6 am and 2 and 16pm, the Vata dosha is dominant. Its qualities are those of clarity, insight and creativity. In the morning, get up between 4 and 6am. This is said to be an ‘auspicious’ time for meditation. The afternoon is the best time to create, innovate, do activities that regenerate.

• Between 10am and 2 pm and 10m and 2am, these hours are dominated by Pitta. During the day, the qualities of the digestive fire will be at its strongest at noon, so this is the best time of day to take your main meal. At night, it is important to sleep before 10pm. During this period, the endocrine system and liver cleanse the whole system. If you are awake during that time, you can not regenerate properly.

• Between 6am and 10am and 6pm and 10pm the Kapha dosha is dominant. Its qualities are endurance, immunity, calm and patience. So the morning is a great time to do your most intense activities (sports). In the evening, you have to enjoy the calm to prepare for the night. The meal should be light so as not to interfere with digestion during sleep.


Beyond the daily schedules, Ayurveda recommends a routine lifestyle in order to keep its nervous and digestive systems healthy.

• In the morning, as you wake up, the first thing you want to take care of is eliminate the toxins that have been cleansed during the night. Cleanse your face with water (especially around the eyes). Scrape your tongue with the edge of a spoon or with a special scraper (a coat has formed on the tongue overnight). Wash your teeth and nose with a neti pot (mix purified warm water with Himalayan salt) and oil your nose with nasya oil or sesame oil to lubricate your mucus. Take a glass of hot water with lemon. Above all, take your time in order to eliminate. The squat posture can help. Meditate, take a quiet walk. Have breakfast.

• Take all of your meals at the same time every day (biggest meal at lunchtime).

• Make sure you do your intense sports and activities in the morning or before 6pm. After it is time to start relaxing.

• Vigorous activities after 6pm may disturb your night. Choose to eat a light meal around 7pm, cut all media stimuli and television then. Take a bath, relax, go to bed before 10pm. You can massage your feet and sacrum with a little sesame oil before bed (it induces sleep and may help in case of insomnia).

All these habits could drastically change your lifestyle and you could see major changes in the quality of your sleep, your ability to concentrate and to make clear decisions or the quality of your hair, skin, digestion… Remember Ayurveda talks about prevention and harmony.

Posted: July 3, 2015 By: Comment: 0

Yoga for Pitta

Ayurveda teaches us how to be in harmony with the rhythms of nature. As a human being we are the mirror (microcosm) of the macrocosm that surrounds us. To stay healthy, it is essential to adapt to the changes around us (days, nights, season, age…)

Ayurveda gives special attention to transitions, especially in between 2 seasons.

Yoga, as any other practice of wellness, can be used to get back to balance in those times of change.

We are currently transitioning to a hotter season. The attributes of summer are closely related to Pitta dosha: it is hot, penetrating, sharp, intense.

To come back to balance, the major principle in Ayurveda is to treat by promoting the opposite attributes.

In your yoga practice, you will need to cultivate freshness, relaxation, calm, and openness.

Here are some techniques to help you:

– Practice to 80% of your capabilities (to lower intensity)

– During your practice, root the inhale at the navel center and slow the exhalation

– Incorporate hip opener postures that help release heat in the body
(heat tends to accumulate around the abdomen)
• Butterfly position (seated or lying down)
• Triangle pose
• Warrior 2
• Wide-legged forward bend
• Tree pose

– Practice light twists (seated or laying down)

– Avoid sun salutation that might be too heating and practice moon salutation instead

– Avoid too many backbends or inversions that are too heating and instead choose a cooling inversion such as lying down on your back, legs up the wall.

– You should practice early morning or late afternoon when it’s still fresh, as opposed to the middle of the day (between 11 am and 3 pm) when it’s too hot.

– Bring some fresh air into the room you practice in, and play relaxing music with sounds such as waterfalls or ocean swells.


Posted: June 7, 2015 By: Comment: 0