yoga download

Yoga, Health, and Wellness Articles + Recipes


Yoga, health, wellness, and recipes from

A Beginners Guide to Meditation with 5 Easy Steps

A Beginners Guide to Meditation with 5 Easy Steps

Mind-body practices that have been around for centuries are becoming more modern day, accessible tools to elicit greater health and harmony in life. Current research shows the numerous benefits of consistent mindful meditation practices, such as increasing emotional intelligence, the body’s resilience to stress and improving positive states of mind. Our physical health, productivity and longevity are directly affected by our mental and emotional well being. 

Adora Winquist, founder of The Soul Institute Co, meditation and vibrational medicine expert, and author of Detox Nourish Activate: Plant & Vibrational Medicine for Energy, Mood and Love,  shares her beginners guide to meditation.

  1. Enjoy a cup of rose petal or lavender tea. Specific herbal teas can nourish the body, calm the nervous system and sooth the spirit. These two are wonderfully relaxing and heart nurturing, helping to create the conditions conducive to meditation. 

  2. Incorporate your favorite heart centering essential oils like Geranium, Ylang Ylang or Eucalyptus by inhaling one drop of the essential oil from the palm of your hand or cotton ball for 30 seconds while you focus on The Love Code Breath Technique. Pure essential oils are the most potent form of plant medicine and offer a profound and immediate effect when used via inhalation. The process of inhalation creates a new memory cell in the brain, filled with positive intention, energy, and intelligence. The aromatic molecules imprint their vibration and medicine through our olfactory senses, through the brain into our cellular consciousness and the totality of our beings. When feeling overwhelmed, anxious, down, or disconnected, we can create new habit patterns of using essential oils via inhalation to uplift our emotions and re-pattern our neural pathways for a healthier way of being, feeling and living. 

  3. The Love Code Breath Technique: Release Forgiveness Gratitude In each moment we can let go over the thoughts, feelings, actions and activities that we know do not serve our highest health and well being. When you start to feel triggered, upset or frustrated with yourself or others, center yourself like a tree rooted in the earth and take a deep breath into your heart, on the exhalation invite the intention to let go and release that emotion or thought. Then take a deep breath in forgiveness. It need not be directed at a person, yet more of a healing balm for our hearts. Then close with a breath of gratitude, a sense of appreciation for yourself and your commitment to grow, heal and elevate to the best, most loving version of yourself. 

  4. Cultivate this practice consistently.  You don't have to spend a whole hour meditating to zen out. Starting with 5 minutes a day consistently is a great way to cultivate a commitment to yourself that is simple to keep. Over committing can create a sense of overwhelmness that is counterproductive. Once you feel like you have a solid 5 minute daily practice, increase by a few minutes each time as long as it feels easeful. Work up to 20 minutes a day. Journal your experience and benefits for the first 21 days to see the bright and beautiful new shifts in how you feel inside and how these greater feelings of goodness and gratitude ripple out around you. 

About Adora Winquist:

Adora Winquist is the founder of The Soul Institute for Quantum Living. She is an expert in the fields of essential oils and vibrational medicine, and a visionary in the nascent arena of Quantum Alchemy. Adora is the co-author of “Detox Nourish Activate: Plant & Vibrational Medicine for Energy, Mood, and Love” (named one of the Most Notable Books of 2021 by Spy magazine). 

Adora intertwines the divine knowledge and ancient wisdom of esoteric philosophy, psycho-spiritual dynamics, essential oils, and energy medicine through her twenty-five-plus years as a facilitator, educator, formulator, and entrepreneur. 

blog comments powered by Disqus