The Mindful Journal


A Closer Look At The Root Chakra


At PAMA London we believe that the energy centres in the body, also known as chakras, have a great deal of influence over how well our minds and bodies are able to work in sync. When the chakras are clear and energy is able to flow through these energy centres as it should, then peace and harmony is much more likely to be present and persistent.

The word ‘chakra’ is of Sanskrit origin and translates to ‘wheel’. There are seven chakras in the body and it is important to consciously work to balance them. This can be achieved with a variety of techniques and tools and is best worked on in an ongoing way. For example, you can balance the chakras with coloured clothing and this is something you can click here to read more about!

The Root Chakra

The root chakra is also often referred to as the first chakra and is located at the base of the spine. The connection between Mother Earth and the body and mind is deeply guided by the root chakra.

Root Chakra PAMA London

When your energy is flowing without inhibition through the root chakra then you become better able and more inclined to honour your roots. This means that you can develop a greater appreciation of your family, and those people who support you in all aspects of your life. It is important to remember that your definition of family can differ from the norm, and this does not necessarily have to be concerned with those you are biologically related to.

With a well functioning root chakra you are likely to feel in control of your financial independence and have a justified sense of security. You will feel grounded and understand that you have the power to guide your life in the direction that you wish it to go in.

Balancing the Root Chakra

As we discussed in our previous article on balancing the chakras with coloured clothing, the root chakra is most closely connected to the colour red. If you feel that your root chakra has become blocked or unbalanced then surrounding yourself with the colour red can be helpful.

In addition to wearing red coloured clothing you can also surround yourself with this colour in other respects, such as consciously including red foods more prominently in your diet. For example, opt for red apples, strawberries, red grapes, cherries, pomegranates, tomatoes and red peppers.

Aim to eat at least one of these foods every day and do so in a mindful way. Focus your attention solely on the act of eating this particular food and meditate on the connected concepts that you believe are out of balance because of your root chakra.

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Healing of the root chakra can also be encouraged by finding ways to physically become more connected to the earth. For example, a regular yoga practice can be extremely beneficial – especially if you take your practice outside into nature! Practicing yoga not only helps you to ground yourself in a physical way, but also helps your mind to become more grounded in a very healing way. Furthermore, a large number of yoga poses are fantastic for opening up your lower spine and allowing energy to flow with greater abundance through this part of your body.

Next Monday we will be taking a closer look at the sacral chakra. So, visit us again soon to learn how you can balance this chakra to enhance your sexuality, sensuality and creativity!

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Embracing Meditation To Overcome Addiction


Meditation can be a powerful tool to understand the world, ourselves and the problems that we can often allow to interfere with the way we live our everyday lives. Meditation can enhance feelings of relaxation and peace, as well as helping to give the mind the time it needs to process the thoughts and experiences that present themselves during each day.

Meditation can be extremely helpful when it comes to supporting the mind through the challenges that are common for all of us, but it can also be an effective way to deal with more serious problems, such as addiction.

What is an Addiction?

When we hear the word ‘addiction’ we most commonly connect this to things like alcohol and controlled substances, such as illegal drugs or pharmaceutical medications. However, an addiction can really be anything that has a certain degree of control over your life.

Embracing Meditation to Overcome Addiction PAMAFor example, if you can’t even begin to imagine starting your day without your cup of coffee then you could determine that you have a caffeine addiction. Smoking cigarettes is another common addiction and one that we have increasingly learnt over the years can cause a great deal of harm!

Many people may display addictive dietary behaviours, and this can lead them to continuously make unhealthy choices in regards to the food that they eat, as well as the amount of food that put on their plate!

There is much discussion and debate surrounding the reasons that addictions can develop. However, one thing that is generally agreed upon is that addiction can often be connected to one or more ongoing emotional problems.

How Meditation Can Help

When it comes to any addiction, whether it be food, drugs, sex, video games or anything else, the first step to overcoming this issue is to try to establish the root cause of the problem. This means that it is key to discover how and when this issue began to present Itself.

The addiction may have developed as a response to feelings of anxiety or fear about a completely unrelated issue. This can happen as we as people can often find it easier to develop coping mechanisms to our problems, as opposed to trying to actually dealing with the issue itself.

Meditation gives you the time you need to spend with yourself reflecting on the past, contemplating the present and focusing on building a better future. Meditation also encourages you to really consider the origin of that which you are struggling with, and to conceive productive and rational responses to these thoughts.

Meditation and Mindfulness

When you engage in a regular meditation practice you will begin to notice that you become more mindful in other areas of you life. Mindfulness can be incredibly helpful when dealing with addiction. This is because when you embrace mindfulness every day you will become more aware of the reasons for your behaviour and the driving force behind each of your choices.

A life lived in a mindful way is a life full of conscious actions and kind decisions. When you truly consider the reasons for your actions, you are much more likely to make positive choices.

The process of getting an addiction under control in order to overcome it can be a long and complicated journey. It is also of course unique to everyone and no two people will go through the exact same experience. However, meditation is a tool that can provide some benefit to everyone who takes the time to embrace, experiment and enjoy it! Click here to read more about meditation and how you can get started!

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How Art Can Soothe The Soul


When it comes to art, many people believe that you need to have a natural artistic talent to be able to indulge in this creative pastime. However, the truth is that absolutely anyone can have fun with art and doing so can be incredibly soothing for the soul!

Taking some time out from your day to engage in an artistic activity, such as drawing, painting, or sculpting can quickly lead to countless benefits. These benefits range from the emotional to the spiritual, and even the physical as your stress levels lower and your body begins to enjoy this change!

The soothing benefits of art are so widely known, acknowledged and appreciated that the prevalence of art therapy has continued to spread.

What is Art Therapy?

This type of therapy is concerned with utilising different artistic activities with the intention of nurturing a person’s all-round wellbeing. This can take many forms and need not have any set structure.

Through artistic expression we can all stand to discover more about ourselves and express our creativity in untold ways. This can be especially useful for the process of dealing with a difficult event – either from the past or one that is being experienced in the present.

How Art Can Soothe The Soul PAMA London2

Art therapy usually involves the guidance of an art therapist and doing so regularly is an incredible way to lower stress, combat anxiety and enhance feelings of calm and happiness. If you wish to deal with a particularly traumatic event, and have found that conventional therapies do not work for you, then seeking the guidance of an art therapist could be a great way for you to move forwards with your healing process.

Getting into Art

Regardless of how you feel about your own artistic abilities, giving one or more creative activities a try could help you to instigate positive change in your life. It may feel natural to assume that you aren’t going to be good at your chosen pursuit, and therefore to be discouraged, but taking the time to have a go anyway could lead you to something great – you may even discover a hidden skill or a new passion!

Drawing is arguably one of the simpler art forms and requires minimal equipment. With a pencil and a piece of paper you can try your hand at drawing absolutely anything, and you can let your imagination go anywhere that it wants to. You can even sit down to draw with no clear intention in mind of what it is you are going to draw. The key is to have fun and give your creative side permission to do whatever it is that it wants to do!

Colouring for Mindfulness

Colouring books for adults have experienced a boom in popularity in recent years, with 14 million adult colouring books being sold last year in America alone*! You may initially think that this is an activity reserved solely for children, but the truth is that adults can not only enjoy colouring, but actually benefit from it mentally and emotionally too!


Colouring for Mindfulness PAMA3

When you focus your attention on this simple but creative task, your mind can enter a meditative state in which your stress and anxiety levels are lowered. This activity is a fun and relaxing way to embrace mindfulness as your concentration is brought solely to the process of colouring in. It is something that you can do anywhere, anytime. It is also something that encourages you to disconnect from technology and spend some time with yourself and your thoughts.

All-Round Wellness

As we have explored in this article, art is a great way to soothe your soul and help to keep your mental and emotional wellbeing balanced. In order to achieve all-round wellness it is also important to pay close attention to your mental and physical health in other ways, such as through nutrition and exercise!

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Getting Started with Meditation

If you caught our previous blog post on Meditation and the Mind then you will already know how great meditation can be for stress relief, mindfulness, and for alleviating anxiety. Further benefits of this peaceful practice include better sleep, enhanced productivity and better blood flow to the brain. Furthermore, meditation can help you to gain perspective on your life and your decisions.

Meditation may at first seem like an intimidating concept, but once you get into it you will soon discover how simple it is. Being aware of the benefits is the first step to making meditation a part of your life, and the following tips will give you the next push to embracing this practice!

Convenience and Comfort

The place in which you meditate will have a great impact on how easy you find it to reach a place of peace. It is best if you are able to create a quiet space for yourself where you won’t be interrupted by noise or other people. This should be a comfortable space where you can sit free from clutter or distractions. If you know that there is a particular time that is more convenient due to your family, housemates or partner not being home, then try to schedule your meditation during this time.

Lighting incense or playing soothing music is a subtle way to arouse your senses, helping to connect you to your meditation in a deeper way.

Some people prefer to sit on a yoga mat while they meditate, whereas others like to sit on a cushion, or simply on the floor. However you decide to sit, make sure your posture is firm but relaxed.

Preparing to Meditate

Getting your body and mind ready to meditate will help you to get the most out of each session. It is best if you are neither hungry nor full, so eat a few hours beforehand or have a light snack up to an hour before you get started. If you attempt to meditate immediately after a meal then you may find that you begin to doze off!

Warming up your body with some light stretches and preparing your mind with a few deep breaths will help to prepare you. The stretches will get your circulation going and also decrease any restlessness that you may be experiencing. Paying attention to your breathing will help to clear your mind and to hone your attention on the present moment.

After you have done both of these things, you can take a seat in your designated meditation area.

Ready, Steady, Meditate

Once you are comfortable and relaxed, having engaged in your stretches and your breathing warmups, you can close your eyes and bring your attention once more to your breathing.

Your breath in and out should become the most important thing to you in this moment. Invite love, happiness and positivity into your mind with every inhale, and expel negativity from your mind, body and soul with every exhale.

Getting Started With Meditation PAMA London2

As you continue to meditate you will likely notice that thoughts about your day, your past, your future – thoughts about all kinds of things – will try to enter your mind! This is totally normal and doesn’t mean that you are doing it wrong. Once you become aware of these thoughts, simply acknowledge them, remind yourself of the task at hand and then return your focus solely back to your breathing.

There is no lower or upper time limit when it comes to meditation. However, developing your practice into longer sessions over time will help you to enjoy the benefits in a greater way.

Do not rush to open your eyes when you feel you are ready to finish a session. Do so slowly during a few deep breaths and give yourself a few moments to take in your surroundings before you stand up and resume your day.

One last tip! Try holding a gentle smile on your face the entire time that you are meditating – from beginning your preparation to the last deep breath taken before ending your practice. This will help to keep your mind in a place of positivity and remind you of the boundless happiness that is available to you!

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Namaste Journal



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Follow Your Intentions

The first part of namaste comes from "namaha," a Sanskrit verb that originally meant "to bend." Bending is a sign of submission to authority or showing some respect to some superior entity." Over time, "namaha" went from meaning "to bend" to meaning "salutations" or "greetings." The "te" in namaste means "to you," Deshpande says. So all together, namaste literally means "greetings to you." In the Vedas, namaste mostly occurs as a salutation to a divinity.