Asana Recipes
for the Soul
Introduction
Asana for the soul is about the sacred journey we all take in our lives. I hope that it will help you to open up the inner sanctuary that is within you as you begin a daily practice to connect with the Creator and the creation in which was formed from the spirit.
Taking a moment every day will improve your mental, emotional, physical and spiritual health and provide avenue for attunement in your daily life.
Take a spiritual break daily to achieve your goals for spiritual, physical and emotional health.
Everyday is a choice. So choose wisely. Live in peace, bask in joy, remember to be kind and loving and walk in your destiny. Amenah Lila Rose.
Sunrise Juice
2 Large carrots 1-Blood Orange 1-Medium apple (sweet apples are best) 1-pear 1-kiwi Ÿ ginger root 1-mint leaf ½ c green tea Boil water for green tea let steep for about 3-5 minutes then let it cool before adding to mix Wash and Peel all fruits and vegetables Add to blender or juicer and blend until smooth.
Morning Affirmations
Morning affirmations are a great way to set your intentions for the day. It’s a wonderful beginning to your morning routine prior to meditation. Starting the affirmation before you begin your mindful meditation will allow you to clear your mind of any negative energies that may be stored in your body from the previous day. While drinking your morning sunrise juice. Read the following affirmation.
Today I set my intentions for success. I let go of all negative thoughts in my mind Body and spirit. I am grateful, kind and loving. Today, I will open myself to receive love and kindness. I welcome the creator into my day I embrace all challenges as an opportunity To succeed. Today, I am empowered I am strong, I am filled with the power Of the spirit. Today, is mines to embrace all that has been given to me.
Today, I will walk in my destiny. I will achieve my goals. My path is open and removed from All obstacles.
I believe that my purpose has been Ordered by the Creator And no one can shut the door That has been opened for me.
My divine will and the divine will of The Creator are one.
The spirit of the universe flows through and around me. I am open myself to receive the power Of the spirit within me. I embrace my intentions and the spirit. Morning Meditation Place CD “Asana’s for the Soul”
Setting Your Environment At Home We are constantly moving in this world. Busy is the name of the game and stress is the result. Taking time out for 3-5 minutes several times a day. This can help you to reduce stress, re-set your intentions for the day and reboot your body, mind and spirit. To save time, create an environment that will remind you daily to STOP! And re-set your body, mind and spirit. You can have a place at home that has been dedicated as a place of serenity. A place to surrender. Get a mat, chair or something to set on that is comfortable. I utilize a yoga mat that is left in my sanctuary setting to remind me to take time out. I surround it with candles and incense to respite me from the day or to re-set my spirit. Get in a comfortable position. You can either lay down or sit in lotus position. If you cannot sit in lotus position a chair that is comfortable is suitable. Some individuals find it more comfortable to sit in a recliner leaned back gently with eyes closed. The goal is to be comfortable.
At Work
No one wants to be “weird” at work. However, most of us find that stress at work causes us to have a mental and physical meltdown. Taking a few minutes at work during break or lunch time is essential to your spiritual, emotional and physical health. It has been shown that companies that provide respite such as yoga or meditation classes have seen a significant increase in productivity. You can take a short walk. As you walk take a deep breath (inhale from the abdomen). Then exhale emptying out the prana “breath.” As you walk be mindful of your environment. Feel the air around you. Take a moment to be grateful for the weather. Think about the slight breeze, or the hot sun, or even the chill in the air. Each time taking in and releasing your breath.
In your car We spend a lot of time in our vehicles up and down the highways. One of the things I have learned is to shut it down. Most of us are in our vehicles we have the radio or a cd playing. Try, sitting in silence for a few minutes. Make your car a sanctuary to rescue your mind from the busyness. You can light some incense such as rose, lavender or jasmine. Allow it to fill your spirit as you breath. Embrace the silence.
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1 loaf flatbread Mint leaves Tomatoes (10-12 small cherry tomatoes) Romaine Lettuce 1 bunch of parsley 1 cup chickpeas 1 cucumber (diced) 2 tsp minced garlic 1 green onion (diced) ½ cup lemon juice Dash of pepper Dash of salt ¾ c of olive oil 1tsp sumac
Bake pita flatbread at 350 degrees in the oven until the bread is lightly toasted. (let cool) chop flatbread and put in the bowl. Dice all vegetables and combine in bowl along with the flatbread. Combine 3/4c olive oil, pepper, sumac, minced garlic, pepper, salt and lemon juice into a small bowl. Mix together and pour over the salad and mix well. Great additions – 2 tbsp of pomegranate and sweet peppers.
Wake Up Yoga Routine When you awake in the morning your body is stiff from sleeping. This is a great routine to break the cycle of sleep in the mornings.
All asana routines should be done 3-4 hours prior to eating or drinking. This allows the energy from your meal to break down into energy and release it into the blood stream. Practice your asana routine prior to drinking your sunrise juice in the morning.
Perform this asana routine on both side switching sides as you inhale and exhale slowly. Be conscious of your breath. Move with intention.
Mid-Morning Break Tea
If you are anything like me. Enjoying a cup of anything hot no matter what the weather is outside this is a wonderful mid-morning tea to break a fast or just re-boot your energy after the long morning. Usually, between 9:00-9:30am. This is when the morning charges up. This is when you can remind your body, mind and spirit to re-focus for the day.
During this time most individuals begin to feel slightly stressed. Drinking the mid-morning break tea or ginger coffee can help to boost your system.
Mid-Morning Tea Booster
➢ 1 bag of green tea ➢ 1 tsp ground ginger ➢ 1 tsp of ground peppermint
Bowl hot water Ground ginger and peppermint Pour hot bowling water into the cup with tea bag and add ginger and peppermint. Allow to steep for 1-2 minutes. Let it cool slightly and enjoy.
Mid-morning Coffee Booster Bowl hot water Add fresh ground coffee ➢ 1tsp ground ginger ➢ 1tsp of ground peppermint Add ingredient to cup and pour coffee into cup mix and enjoy.
You can add stevia or creamer to your coffee for a tastier treat.
Mediterranean Salad
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Romaine Lettuce 2 Cucumbers 2 large tomatoes (8-10 cherry tomatoes) 6 oz of pitted black olives 1 medium red onion 1 green bell pepper 1 yellow bell pepper 1 tsp dried oregano 1 crushed dried bay leaf 1 cup of crumbled feta cheese Pepper to taste 5 tbsp of olive oil 1 tbsp of minced garlic
Wash and chop all vegetables. Then mix olive oil, minced garlic, pepper and a little juice from the pitted olive and mix ingredients and pour over the salad.
Asana for the Earth. I am grateful for the bountiful harvest of the earth. Thank you for breaking forth into the earth to provide this wonderful nutrient for my body, for my mind and for my spirit. May you always bring forth the sweet harvest that has been given to me.
Iced Sweet Honey and Ginger Tea
2-Large Organic Black Tea Bags ½ cup of Clover Honey 2 Large Bags or Ginger Tea Or you can ground fresh ginger for a boost
Bowl hot water and pour over tea bags and add ingredients clover honey and ginger let it steep for 3-5 minutes. (Let it cool completely) Pour over crushed ice and enjoy.
This is a great afternoon tea to boost energy and cool down the body. Wonderful after an intense workout or brisk walk.
Walking Meditation I love this meditation because it allows movement. Most of us are usually, working and cannot meditate in the middle of the day. This is a great break in the afternoon from the workday and allows the mind and spirit to flow. It is also a great mid-day workout routine for the body. Look around your environment for a path that provides greenery. A garden at your workplace or seating area. You can also look for a walkway around your workplace that has trees and flowers. Take a walk each day along the path during your lunch hour. It is a wonderful break and will help you to get flowing throughout the day.
Getting Connected
Then the Lord God formed the man of dust from the ground and breathed into his nostrils the breath of life, and the man became a living creature. (Genesis 2:7)
Getting connected to the earth is a method of centering oneself to the universe. A path to connecting and getting in touch with your base
chakra which is the root of your being. Remember, when we were children the days we spent making mud pies and sandcastles in the soil. We were connected. Many of us are living de-pressed and under stressed lives because we have disconnected from the earth in which we were formed. Getting back to nature is essential for us to connect our mind, body and spirit unifying them once again to nature and centering our spirit. Connected‌ Take off your shoes and walk through the park or around the garden of your choice. Taking a 5-10 minute walk barefoot will stimulate antioxidants in the body allowing your body to boost properties to
heal and release toxins. It also aides in promoting a more restful sleep. Getting connected, grounded or what has now been termed “earthing� helps to relieve daily stress. You might seem like the odd ball of the bunch but taking off your shoes at work and taking a walk in the grass will boost productivity by connecting you to the electrons from the earth. It is also a way to get a great feet relief from high heels and/or steel toe shoes in the middle of the day opening the pathway to your brain and boosting your energy and creativity.
Shirazi salad
➢ 2 large cucumbers ➢ 2 large vine ripened tomatoes ➢ 1 pomegranate peeled ➢ 1tsp sumac ➢ Pepper to taste ➢ Olive oil ➢ Pinch of sea salt ➢ Juice of lemon
Wash and chop vegetables. Take the pomegranate and add to the bowl. Add fresh vegetables. Mix together well. Add olive oil, ground fresh pepper, lemon juice, sumac and pinch of sea salt and drizzle over salad.
This is wonderful mid-day salad with a lot of crunch and micronutrients. This salad is one of the Iranian national dishes that I fell in love with. It has a lot of flavor and is delicious at anytime of the day.
Detox Bath
➢ 1 cup of Himalayan Pink Bath Salt ➢ ½ cup Epsom Salt ➢ 10 drops of essential oil lavender ➢ ½ cup of baking soda This Detox bath should be performed weekly. It helps to remove toxins from your body and rebalance the bodies ph-levels.
Relaxing Asana Bath Ritual
➢ 1 cup of Epsom salt ➢ ½ cup of baking soda ➢ 5 drops of Frankinscense & Myrrh ➢ 2 Tbsp of Coconut Oil ➢ 6 drops of essential rose oil Add all ingredients together in your asana bowl place bowl under the running water as it flows into your bath.
Epsom salt contains magnesium which helps to pull out toxic metals that we ingest daily. It also relieves aching muscles and tension from the body. frankincense is an anti-inflammatory great for arthritic pain. Rose oils is pleasing to the senses and also tightens skins for a youthful appearance.
Full Moon Detoxing Bath
As women our bodies are attuned to the moon cycle. We are on the same 28-day sequence. Our connection is strong. Usually every new moon we will menstruate and every full moon we ovulate. Taking a refreshing and restoring bath monthly will help us to regain balance and refresh our state of being and connection within ourselves.
➢ 1 cup of Himalayan Pink Bath Salt ➢ ½ cup of White Sage ➢ ½ cup of rose petals ➢ 5-6 drops of essential rose oils ➢ 1 cup of mineral water.
Mix ingredients together and pour into your bath. Products available at Passion’s Boutique.
Solar Energy Bath
➢ 1 cup of Himalayan Bath Salt ➢ 1 cup of Dead Sea Salt ➢ 5-6 drops of essential oil Lavendar ➢ 5-6 drops of essential oil Jasmine ➢ 10 drops of essential Lemon Oil ➢ 5-6 drops of Sweet Orange Oil ➢ 5-6 drops of Chamomile
Revive and restore your body with this essential oil bath. It helps to remove toxins, rev up your metabolism and restore positive energy to your body, mind and spirit. This bath ritual can be taken daily as a restoration after your evening asanas and meditation practice. It is a wonderful way to relax, de-stress and get a great nights sleep. It also opens up the heart chakra along with the crown chakra. The love and creative pathways will be open.
Cleansing Green Juice
➢ 1 Whole Green Apple ➢ 10 Green Grapes ➢ 5 stalks of Celery ➢ 1 Whole Cucumber ➢ 1 bunch of Parsley ➢ 2 tsp of Ginger ➢ ¾ cup of bottled water Add ¾ cup of water then add each ingredient one at a time and blend. Make sure to mix well and enjoy.
Mid-Day Affirmation Affirmations helps us to be mindful of the thoughts we entertain in our lives. It re-focus us to the path in which we have set purposefully meaning on purpose you have chosen your thoughts, intent and goals for the day. The first affirmation of the morning is to set forth our daily intent. The mid-day affirmation purpose. It is a reminder set point for the rest of the day. In creates an environment from within for positive energies and thoughts to flow freely.
Mid-Day Affirmation I affirm my intentions for today. I embrace the creative source of my spirit from within. I challenge myself to complete each goal I affirm that I am on task I affirm that my daily goals are flourishing I affirm that I am living on purpose I release any negative thoughts or feeling that have arisen within me. I embrace the positive flow of power within me. I affirm my strengths and embrace my weaknesses. I affirm my success.
Evening Juice
The evening juice as with all asana drinks should be ingested after your evening asana. Asana are to be done on an empty stomach. But this refreshing and restoring drink will bring you back to your sanctuary. If you are not performing any exercises then this is a great way to come back to your inner altar. I love this drink because it promote healthy circulation, red blood cells and boost regeneration of the organs.
Good Evening Juice Recipe ➢ 1 Red Apple ➢ 1 Medium Beet Root (beets) ➢ 2 Carrots ➢ 1 blood orange Add all ingredients to the juicer or blender. If you are using a blender add a little bit of water about ¾ cup. Mix all ingredients and enjoy.
Asana Evening Restoration Juice
➢ 10-12 Strawberries ➢ 10-12 cherries ➢ ½ cup of lemon juice ➢ 1 tsp ginger ➢ 5-6 red raspberries ➢ 1 handful of cilantro Daily restoration is important to the body as well as the mind. Inner restoration allows you to regenerate creativity, fun, love and passion in your life.
Evening Affirmation “I wrestle not against flesh and blood, but against principalities Against powers and the rulers of darkness in this world and against spiritual wickedness in this world.� (Ephesians 6:12) I release love against those who rise up against me. I release the power of the spirit of light against the rulers of darkness. I lift up the oppress and those who seek to oppress me. I walk in love, passion and kindness. I close my eyes on this day in peace.
I affirm my strength I release negative energies and banish them from my thoughts. I am refreshed and restored I am calm and nurturing I embrace my creative spirit within me I release love into my sacred space I release peace into my sacred space I sealed the door of my sacred space with Love and joy I open myself to peace that surrounds I affirm the creator within me I embrace the power of the Spirit that anoints me.
I bestow love on my enemies And peace to those who grant me sanctuary I affirm my willingness to seek love I open myself to the Spirit of God that is my Creator I am empowered by the universe I affirm that all that is mines shall be Distributed wisely. I will comfort those who are oppress. I ask that the Spiritual Power within me Cover those who are alone. I embrace the positive energy That flows through me As I have spoken so shall it be‌
Asana Pose for the Evening
This pose requires balance. It is a reminder that we need balance and harmony in all areas of our lives in order to achieve success. It is also beneficial for developing strength in the core which is the abdominal muscles as well as the legs.
Majestic Salad
➢ 1 Romaine Lettuce ➢ 1 Shredded Green Lettuce ➢ 1 Bag of Spinach Greens ➢ 1-2 Large Tomatoes ➢ 1 Large Red onion ➢ 2-3 Chives ➢ 1 Hard Salami (roll)
➢ Crumbled Feta Cheese ➢ 10 oz of black olives ➢ 1 Large Cucumber ➢ 1 Bag of Red Grapes ➢ 1 tbsp of dried oregano ➢ 1 tbsp crushed bay leaves Wash all fruits and vegetables and chop. Cut red grapes and black olives in halves. Then slice the hard salami. Add all ingredients together. Serve with your favorite dressing and enjoy.
Asana for the Soul
I cleanse myself of all selfishness I release from within negative criticism. I remove from within selfjudgment and the judgment of others.
I remove self-condemnation, hatred and negative feelings about myself and others. I release the past and all mistakes into the earth. I bury them in the soil for they are no more. I bathe myself in love, self-acceptance and kindness for myself and others. I embrace generosity and praise to the earth and the Creator. I open my spirit to the Creator and the gifts that has been bestowed upon me. I give myself to the beauty of the universe And that of the Creator. I bathe in the presence of my Creator And spirit rejoices within. I am love, beauty and kindness