Page 30 - Masala Lite Issue 170 February 2025

TENDING
T ENDIN G
30 MASALA RECOMMENDS

to Your Inner

GARDEN
G ARDEN

A Path to Mental Wellness in 2025

BY AYUSH MADAN
B Y A YU SH MAD AN

The Best Breathing Exercise to
The Best Breathing Exercise to
Calm Anxiety 4-7-8 Breathing by
Calm Anxiety 4-7-8 Breathing by
Dr. Andrew Weil: Inhale for 4 seconds,
Dr. Andrew Weil: Inhale for 4 seconds,
hold for 7 seconds, and exhale for 8
ven in late winter, the first signs of growth begin to stir. Beneath the hold for 7 seconds, and exhale for 8

seconds to relax before bed.
earth, seeds prepare to sprout, and bare branches whisper a dream of
spring. Just as nature quietly lays the foundation for renewal, we too seconds to relax before bed.
can take these early months of the year to prepare ourselves for growth. The
fact is, our minds, like gardens, require consistent care – watering, sunlight,
and attention. But sometimes, storms can strike without warning, leaving us
scrambling to weather their force.
• Breath by James Nestor: The fact is, about half of us
In 2024, I was hit with such a storm. Between commuting 80 kilometres weekly,
are mouth breathers, a practice which has left us with

juggling academic research, and managing a 40-hour work week, I find it
collapsed airways, deformed faces, and overall poorer
miraculous I didn’t completely burn out. Luckily, I pulled through, thanks to

health. Breath provides techniques to reverse this, offering
the practice of mindfulness, meditation, and other small, intentional changes
actionable methods to breathe better for improved health
I made to my lifestyle. After a year of continued care, I’ve discovered many
and mindfulness. Try breathing techniques like Tummo, the
practical ways to nurture growth, calm the chaos, and rebuild my inner garden
Wim Hof method, or the 4-7-8 breathing method to calm
from the roots up.
anxiety.
MINDFULNESS TOOLS FOR EVERYDAY LIFE
Music to Soothe the Soul
Post-Work Rituals • Samurai Champloo Music Record,
Departure by Nujabes: Widely
• Reconnect with nature: After a long day, taking a walk in a green space like celebrated as a pioneer of lo-fi hip-hop,

Benjakitti Park is the best way to wind down. Surrounding yourself with trees Japanese artist Nujabes was active in

and foliage can help clear your mind, lower stress, and offer a moment to reflect. the early 2000s, crafting introspective
Even a short stroll can give your lungs some much-needed fresh air, leaving you and soulful beats that gained him a
rejuvenated. global following. Departure, created
• Create a sacred space: Light a candle, put on your favourite record, and allow in 2004 for the iconic anime Samurai
yourself to do absolutely nothing for 15 minutes. An intentional pause creates a Champloo, remains a timeless
buffer between the demands of the day and your personal time, allowing you to soundtrack for quiet moments of

reset without any screens or stimuli. reflection or planning out your week.
YouTube Creators for Relaxation • Mr. Money With The Vibe by Asake: This
debut album by Nigerian artist Asake
• Robin Schindelka: Robin’s guided meditations are perfect for winding down after beautifully blends energetic afrobeats
a stressful day. One of my personal favourites is “Easy Meditation for Deep Peace with smooth, hypnotic melodies. Sung
and Surrender.” In it, she gently helps you visualise your worries and anxieties from in Yoruba and English, Asake’s catchy

a safe distance, like watching them from the other side of a river. It’s a simple flows and infectious rhythms create an

practice, but it’s made a dramatic difference for me in separating life’s chaos from earworm of an experience – something

my own sense of peace. I find myself coming back to over and
over again.
YouTube: @robinschindelka2117
• Gibi ASMR: ASMR (Autonomous Sensory Meridian Response) is a relaxing sensation

triggered by specific sounds, and Gibi has been a standout creator in this space Apps for Guided Meditation
since 2016. Whether she’s recreating the Bee Movie (2007) in a shot-for-shot ASMR
parody, or roleplaying as your D&D-obsessed friend, her imaginative and high-quality • Headspace: With over 100 million downloads, Headspace
videos are unmatched. Gibi’s soft-spoken voice and signature cadence never fail is the most widely known meditation app on the market.
to soothe, often leaving me in a state of deep relaxation – or fast asleep – within Suited for beginners and seasoned meditators alike,
minutes. Headspace offers guided meditations, sleep aids, and

YouTube: @GibiASMR mindfulness exercises. Back in 2021, they also launched a

few animated series on Netflix called Guide to Meditation,
Unwind Your Mind, and Guide to Sleep, all geared to
Books to Inspire Growth

educate viewers on the best strategies to relax, find their
centre, and achieve deep restful sleep.
• The Mountain is You by Brianna Wiest: This book delves into
the concept of self-sabotage, exploring how certain habits
and thought patterns formed through life’s adversities can • Calm: Calm stands out with its soothing Sleep Stories,
hinder our personal growth. With a focus on resilience and whether you want to drift off to the voice of Matthew

self-awareness, it offers strategies to transform obstacles McConaughey or explore mindfulness through a
into opportunities, helping you embrace change and step masterclass with Jay Shetty. With guided meditations,
into your true potential. curated relaxing soundscapes, and tools to ease stress,
Calm offers something for everyone seeking a moment

of peace.
MASAL A LITE ISSUE 1 70 - FEBRUARY 2025