Zen for You

The Zen for You holistic approach to health combines nutrition and lifestyle counseling, bodywork and yoga packages tailored to your body’s true needs.

Virtual Mindfulness Coaching, Daily motivation and Tips! Manali Haridas
Certified Nutritionist and TrainerCertified Yoga and Reiki Consultant
Zen For You
(B) 613-276-3996

Within each of us lies the power!

07/18/2025

ARE YOU ACTUALLY LETTING YOURSELF RECEIVE SUMMER? ☀️
(A mindfulness check-in for your nervous system.)

Holistic wellness in summer isn’t just about what you eat. It’s about how open your body is to receiving nourishment, light, and rest.

Ask yourself:
🔸 Are you eating while distracted — or are you tasting your food?
🔸 Are you rushing through long days — or pausing to feel the sun on your skin?
🔸 Are you resting like it’s allowed — or only when you’re burnt out?

Summer invites expansion. But your body can’t open when it’s bracing, rushing, or stuck in autopilot.

This week, slow down enough to let it all land.
The warmth. The water. The meals. The joy.
Let yourself actually absorb the season.

07/15/2025

🍓 HOLISTIC NUTRITION FOR SUMMER (CANADA EDITION) ☀️

Summer is the season to nourish your body with foods that hydrate, energise, and help you feel grounded yet light.

Here’s what to reach for at your local market or grocery store:

🍒 Berries – Strawberries, blueberries, raspberries. Packed with antioxidants and cooling for the body.
🥒 Cucumber & Leafy Greens – Hydrating, mineral-rich, and great for digestion.
🍅 Tomatoes & Peppers – Support heart health and immunity while keeping meals fresh and vibrant.
🌽 Corn – A grounding starch that’s in season and easy to digest when cooked simply.
🧊 Mint, basil, cilantro – Herbs that cool the body and bring balance to heavier meals.
🥤 Coconut water or lemon water with a pinch of sea salt – A natural way to support hydration on hot days.

Holistic eating isn’t just about nutrients. It’s about how the food makes you feel; energised, steady, and at home in your body!

07/08/2025

🕯️ THE “MISSING FRAME” PRACTICE 🕯️

Imagine your life is a film.
Now rewind to today’s timeline.
What’s the moment you missed because you were rushing?

Maybe it was the way the light hit your hallway.
Or the weirdly sweet silence in the elevator.
Or the half-smile from a stranger at the bus stop.

We miss a hundred cinematic frames a day.

Mindfulness isn’t just about slowing down.
it’s about watching your life like it matters.
Because it does.

This week, try to catch a “missing frame.”
No photos. No proof. Just presence.

🎬 What would today’s frame be?

07/04/2025

🪴 MINDFULNESS THROUGH OBJECTS: THE LOST & FOUND PRACTICE 🪴

What if mindfulness wasn’t about finding stillness, but about finding things?

Here’s your challenge:
Pick one everyday object you’ve completely stopped noticing.
✨ The mug you always use.
✨ The key you throw in your bag.
✨ The plant by your window.

Today, your job is to actually see it.
Trace its edges.
Feel its weight.
Notice its history with you.

Mindfulness isn’t just in your breath, it’s in your belongings, your space, the forgotten details that quietly tell your story. When we slow down to rediscover them, we start to rediscover ourselves too.

What’s the first object you’ll choose?

06/25/2025

It’s time for our ‘Emotional Decluttering’!

Just like we clear out physical clutter from our homes, our hearts and minds need that same kind of attention. Emotional decluttering is all about giving yourself space to breathe, release, and feel lighter. 🌿

Here’s a simple 3-step process I personally love:
1. Write down the top 3 emotions that feel heavy or overwhelming for you right now.

2. Journal a little more deeply about each one. What’s behind it? Where are you feeling it in your body? What do you wish could change?

3. Tear or safely dispose of that page. Let it go — symbolically and emotionally. Set the intention to release what no longer serves you.

You don’t need to hold onto everything. Lighten the load. Your emotional well-being matters. 💛

06/17/2025

Hey everyone! 👋

Let’s talk about being nice to ourselves. It’s super easy to blame ourselves or get really upset when things don’t go perfectly.
But here’s the deal: you’re a human, and being human means we make mistakes – that’s just how it goes!

Instead of being tough on yourself, try to be kind to yourself. Treat yourself with the same understanding and patience you’d give a good friend. You deserve it!

So, for today, let’s embrace this simple idea: “All is well.” Say it to yourself. Remind yourself. Give yourself a break. You’ve got this!

06/14/2025

Weekend reminder❤️

The weekend is finally here! And let’s be real, it often feels like another race against the clock, right? Between errands, plans, and catching up on everything, it’s so easy to get swept up in doing things for everyone else. This weekend, though, I’m trying something a little different. I’m taking a moment to pause, take a breath, and ask that really important question to my inner self: “Hey, what can I do for you this weekend to make you happy?”
It doesn’t have to be anything huge. Maybe it’s just enjoying your coffee in peace, finally diving into that book you’ve been meaning to read, or just letting yourself truly relax for a bit. Our well-being really does matter, and listening to that quiet voice inside can make all the difference.
What’s one small thing you’re planning to do for yourself this weekend? Let me know!

05/29/2025

Brain buzzing with a million things? 🤯 We’ve all been there – feeling overwhelmed and making little progress despite being busy.

The Multitasking Myth: Why Your Brain Prefers One Lane
Science shows our brains aren’t built for true multitasking. Instead, they rapidly switch attention, leading to a “cognitive cost.” Canadian research (Drody et al., 2025, University of Toronto) found media multitasking decreases performance.

Trying to do too much at once leads to:
* Reduced Efficiency: Less productive due to.
“switch cost.”
* More Mistakes: Fragmented attention increases
errors.
* Increased Stress & Fatigue: Constant juggling
drains energy.
* Impaired Memory: Task-switching negatively
impacts recall.
* Lower Creativity: Less space for deep thought.

The Solution: Focus on One Thing
Instead of tackling everything, pick ONE small task.
* Emails: Respond to one urgent message.
* Chores: Put away one item.
* Projects: Write down one tiny first step.

This creates a sense of accomplishment and builds momentum. Reclaim your focus, one mindful step at a time! You’ve got this.

05/27/2025

Feeling totally wiped out by your to-do list?
You’re not the only one feeling that way! We often think we need to cram everything into our day, but how often do we actually stop and think about how much energy we have? 🤔

It’s super important to pay attention to how your energy feels throughout the day. That tired, “I can’t even” feeling you get from a long list is your body and mind trying to tell you something. Even though those long to-do lists look like you’re getting a lot done, they can actually drain you if you’re not careful.
Instead of just trying to manage your time, let’s think about managing your energy! You can’t make more hours in the day, but your energy goes up and down, and you can recharge it. If you know when you usually have the most energy and when you start to feel tired, you can actually get more done with less stress. And those little breaks you think you don’t have time for? They’re actually a game-changer! Just taking a few minutes to step away can make a big difference.

Here are 3 easy things you can try to manage your energy better:

* Check In & See: For a few days, just notice when you feel really energetic and when you start to feel low. Does it happen after certain tasks? Before lunch? Just being aware helps a lot.

* Plan Little Breaks: Seriously, put short breaks (like 5-15 minutes) in your day. Use them to stretch, take a few deep breaths, grab a snack, or just zone out for a bit.

* Do the Important Stuff When You Have Energy: Look at your to-do list and think, “What things need me to be at my best, and when do I usually feel that way?” Try to tackle those bigger tasks when you’re feeling most energetic.

Taking care of your energy isn’t being lazy, it’s actually smart! You’ll feel better, and you’ll probably get more of the important stuff done.

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05/24/2025

You train your body, but what about your mind?

Meditation is mental strength training.
Each breath, each pause, each moment of awareness builds clarity, focus, and inner calm.
No fancy equipment. No perfect silence. Just you and your breath.

🧠 Thoughts are the resistance.
🧘🏽‍♀️ Stillness is the strength.

The strongest muscle you can train is your mind.

05/20/2025

Let’s be honest, when you hear “meditation”, what comes to mind?

Sitting cross-legged in total silence?
Trying to think about… nothing?

That’s one version. But the truth is:
🧠 You’re not supposed to stop thinking.
🕯️ You don’t need a special setup.
🕉️ And meditation is far older than any app or wellness trend.

It’s a practice rooted in ancient traditions, used for everything from self-mastery to community healing.
And today, it’s a powerful tool for anyone looking to find clarity, calm, and presence in daily life.

✨ You don’t have to do it perfectly. You just have to begin.

🧘🏽‍♀️ Curious? Take one minute today. Sit. Breathe. Just notice. That’s the beginning.

05/15/2025

✨ Little Ways to Feel Good Today! ✨

Tip of the Day: Move Your Body & Mindfully Hydrate!

Here are a couple of easy things you can try:

* Get Moving (Even a Little!): Put on a song you like and just move for 5 minutes. Dance, stretch, walk around – whatever feels good. Notice how your body feels.

* Sip with Intention: Every time you take a drink of water today, hold the glass for a moment. Think of one small thing you’d like to feel or achieve today – maybe it’s calm, focus, or a little bit of joy. As you sip, imagine that feeling spreading through you.

Little Boost Affirmations (Say these to yourself if they feel right):

* “I am taking care of myself, one small step at a time.”
* “I am open to feeling a little better right now.”

Hope these little ideas add a touch of goodness to your day! You deserve to feel good. ❤️

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