The 5-4-3-2-1 method is a mindfulness exercise that allows you to anchor yourself instantly in the present moment in order to escape emerging or established stress. The technique consists of focusing your attention on your 5 senses. This forces the brain to focus on basic information by distracting it from the ideas that cause the anxiety state. The 5-4-3-2-1 technique was developed by Dr. Ellen Hendriksen, a clinical psychologist from the Center for Anxiety Disorders at Boston University and has become a benchmark in the United States. . In addition to having studied at length the origins of this malaise that is sometimes difficult to identify, she has evaluated and tested various simple techniques capable of stopping the negative thoughts that lead us into the spiral of anxiety. When a person is overwhelmed by stress, they create what is called a "survival reaction" in which their heart rate increases while their breath shortens. Other symptoms may appear: pain in the chest, tingling in the limbs, sweaty hands... These reactions are caused by cortisol, the stress hormone, which spreads in the brain creating a "survival" reaction. sometimes inappropriate. Among the techniques she has experimented with, Ellen Hendriksen has developed the technique called "5-4-3-2-1", an exercise based on the five senses: sight, hearing, smell, the taste, and the touch that we solicit gradually in order to divert the brain from negative and sometimes obsessive thoughts. The goal is to force the brain to focus on what is happening outside of us rather than inside. It is an ultra simple mindfulness exercise that can be practiced anywhere and at any time. The technique In the event of a panic attack or if we feel a certain amount of stress, we immediately solicit our five senses one by one in the following way: a. sight: we carefully observe our environment and we choose 5 "things" that surround us (a tree, a painting, a vase, a carpet, etc.). b. hearing: we listen and we focus on 4 distinct noises or sounds (the chirping of birds, a dripping tap, the discussion of our colleagues, the radio, etc.) c. touch: we now choose 3 materials around us that we knead or caress. (his sweater, the leather of his watch, his chair, a plaid etc.) d. smell: we look for 2 smells and we observe the sensations they evoke in us (a home fragrance, a simmering dish, smoking coffee, etc.) e. the taste: this last step is based on the taste. We swallow 1 food: we drink a glass of water or we eat a candy etc. We savor and we become aware of the flavors, of each particle that makes up the food that we are swallowing. Our opinion This technique of letting go is relatively effective in calming immediate anxiety. Diverting our attention from useless and often arbitrary thoughts to focus on something concrete demonstrates the sterility of ruminating thoughts. On the other hand, the method does not solve the basic problems at the origin of these deep-rooted anxiety attacks. We also recommend closing your eyes to focus on the stages of hearing, smell and taste and fully savor the present moment. The author Dr. Ellen Hendricksen is the author of several books on stress management. The 5-4-3-2-1 method is exposed in her book How to Be Yourself, released in March 2018. Ellen Hendricksen created and hosted the podcast The Savvy (in English) which rose to #3 overall on iTunes. www.ellenhendriksen.com Notes et suggestions! In no case the information and advice offered here are likely to replace a consultation or a diagnosis made by a doctor or a health professional.

To chase away the winter blues, and after a training session with Sissi on Trainsweateat.com last night, a good fitness outfit completes our fashion section today. From technical clothing to trendy accessories, we'll make you want to go burn some calories... Shop the look The new Queens of Fitness are called Kayla Itsines, Izabel Goulard, Sissy Mua or Lucile Woodwood. On their Instagram accounts, they display muscular bodies that leave you in awe. In a previous article, we told you in detail about the H.I.I.T method, its effects and the best online courses to follow. Today we complete the topic with a complete fitness outfit that should make you want to go sweat it out and sculpt your body. Top Brassière Indy, Nike 35,00€ Legging Legging, Puma 35,00€ Sneakers Fitness sneakers Metcon 7, Nike performance 129,99€ Accessoires Weigh Bala, Bala 55,00€ Accessoires Training Rope, Capital Sport 54,99€ Accessoires Earphone bluetooth Tune, JBL 99,00€ Accessoires Bottle, Waterdrop 34,90€

We love autumn with its walks in the forest and its camouflage look in pretty shades of rust, hazelnut and khaki colors. A casual chic seasonal outfit to adopt right now and that the Mastic editorial staff have adopted in their daily lives! :-) Shop the look Opt for a wool sweater and loose corduroy pants. Shoes with big studs to avoid slipping in the mud, a mid-length parka to protect us from the rain and a colorful hat to brighten it up! Sweater Wool sweater Envie, Soeur 195,00€ Trousers Corduroy trousers, Carhartt 79,00€ Boots Leather hiking boots, Palladium 89,95€ Parka Parka Kelli, Close 699,00€ Hat Hat Menuires, Wild 39,00€

Ferm Living, the famous Danish decoration brand, brings nature into our children's bedrooms. Like a little fairy tale inspired by the forest, the collection showcases mushrooms, ladybugs and tiny insects. A wall rug and embroidered cushions make up this 100% nature collection inspired by the forest (GOTS certified) which perfectly complements their bed linen and wallpaper printed with small berries. Ideal for children's bedrooms in our country houses and a good way to educate children about the environment. Tapestry blanket sand,135,00€ Embroidered Cushion mushroom, 59,00€ Embroidered Cushion porcini, 59,00€ Embroidered Cushion ladybug, 59,00€ crédit photos © ferm living

A great nutrient-dense appetite suppressant, this creamy avocado smoothie is the perfect winter breakfast drink. It's an ingenious combo of avocado, banana and spinach leaves among others that will transform your breakfast into a satiating meal rich in vitamins A and C, calcium and magnesium. © theawesomegreen Recipe for 1 tall glass Prep time 5 minutes Calories 300 ​ . Ingrédients 1 avocado 1 banana 1 fresh spinach leaves cup 1 granny smith apple 1 almond milk cup 1 cc de spiruline (en option) . Préparation Cut the avocado in half, remove the core and cut the flesh into slices Peel the banana and cut it into slices Wash, seed the apple and cut it into quarters Wash the spinach leaves Pour everything into a blender (optional spirulina). Add the almond milk Mix until you obtain a foam Pour immediately into your tall glass and keep the rest in the fridge! Notes et suggestions! We choose avocados grown in Europe or Menton (see our article on this subject). You can enjoy this smoothie with a handful of dried fruits. * all our ingredients are organic photo de couverture © theawesomegreen

A new New Age obsession, the cocoa ceremony has become THE trend for well-being rituals in Anglo-Saxon countries. Once again, France is lagging behind but the cocoa ceremony is expected to emerge among the groups of French yogis. An ancestral shamanic ritual of Native American peoples, cocoa would promote alignment of body and mind, activate emotional healing and accelerate re-anchoring with the earth, the deep self and others. The resurgence of the sacred caco ceremony undoubtedly reflects the contemporary quest for meaning and a return to origins. The origins For thousands of years, plants have been used in Native American cultures for medicinal, spiritual and ceremonial purposes. Cocoa, literally translated as "blood of the heart" in Maya and considered the "Food of the Gods", is used by the indigenous tribes of Central and South America in the context of shamanic ceremonies, both sacred and therapeutic. His goal is to open his heart, explore his inner being and integrate into the great Whole of the Universe. Archaeological evidence of the use of cocoa in Central America dates back 3,900 years, but its use may date back 5,300 years in the Amazon. The massive genocide of indigenous populations during Spanish colonization and the rapid deterioration of evidence in tropical areas leaves little evidence of the practice of ancient rituals. On the other hand, cocoa is widely mentioned in the Popul Vuh, the most important text of pre-Columbian culture which tells the origins of the Maya civilization. Also, it is found in many engravings representing ritual offerings. We know that there were large warehouses of cocoa beans, that it was used as currency and that cocoa was already consumed as a drink. Cocoa still has an important part in Mayan culture today and is used by midwives, in weddings and other celebrations. A Mayan legend says that when the balance between humans and Mother Nature is disturbed, the spirit of cocoa comes out of the forest to open people's hearts and restore harmony between people and their environment. Suffice to say that it is topical! Documentary on the cocoa ceremony shot in Guatemala © Produced by Cacao Lab and directed by Daniel Garcia The ritual Each session is different depending on the master of ceremonies, but the objectives remain the same for all practices: to let go of the past, to seek wisdom and inner truth and to discover the path to move forward in a life centered on the heart and the opening. The ritual traditionally begins at dawn in order to be fasting and better absorb the nutrients of the cocoa. We set a personal intention before we start. The shaman asks the cocoa spirit to guide us on our inner journey, to help us let go of what has become useless to us and to open the way to a better future. The guests are seated with their eyes closed, installed in a circle around candles, incense and sacred stones while the guide explains the course of the session and the virtues of pure cocoa. Then he invites the community to drink the bitter elixir. According to the practitioners, participants either sing in unison or lie down to promote relaxation and let themselves be carried away by a guided meditation. Gongs, rain sticks, crystal bowls or drums accompany the trip in all cases, the vibrations and the rhythm of the instruments inviting you to let go Once the meditation is complete, participants close the ceremony with ecstatic dances to the sound of drums or share highlights of their individual experiences with the circle. A cocoa ceremony is a beautiful journey of reconnection but don't expect to hallucinate or have a transcendental experience. We are very far from the ayahuasca ceremony since caco is not a hallucinogenic plant. It acts gently on the body, mind and heart, rebalancing the energies. The benefits The cocoa used in ceremonies differs from the processed chocolate that we usually consume. “Real” cocoa is free of any additives. It has a very bitter taste and its virtues are contained in the pure bean. From a scientific point of view, cocoa is known to be rich in iron, magnesium, antioxidants and B vitamins. Cocoa is proven to boost the immune system and lower cholesterol and blood pressure. Also, cocoa beans contain a mild psychoactive ingredient called theobromine - a mildly energizing bitter alkaloid also found in coffee - which is used medicinally as a heart stimulant and diuretic. It allows the dilation of vessels and increases the flow of blood and oxygen to the brain which induces the release of endorphins and dopamine, the hormones of well-being. Thanks to its theobromine content, cocoa is therefore a natural antidepressant and its magnesium content makes it a very good anti-stress and a recognized anti-fatigue. From a more spiritual point of view, all these physiological virtues participate in the awakening of consciousness and access to our emotional and energetic body is also fluidized. By promoting intuition, creative inspiration and concentration, cocoa is therefore of great support in the exploration of the 'inner worlds' and in personal and expressive practices such as meditation, breathing work, yoga, music, singing, dancing ... If cocoa alone has many therapeutic virtues, the practice of the cocoa ceremony in groups would bring additional benefits. Indeed, cocoa increasing the energy field of the heart, the phenomenon is amplified in contact with other participants, all being linked by the same energy and vibratory frequency during the ceremony. And each being the bearer of a unique message, the interconnection between the energies of the participants works for sharing and accentuates open-mindedness. Cocoa ceremonies are increasingly popular; unlike other practices, they are accessible and safe for our health. Above all, they allow individuals to (re) connect to each other, to be aware of being linked to a Whole and are an opportunity to reconnect with our archaic memory. Where to practice? Urban practice The Conscious club, located in the heart of Amsterdam, is a holistic center eco-green which offers many rituals aimed at raising awareness spiritual and environmental. Next cocoa ceremony organized on July 10, 2021 in Amsterdam www.theconsciousclub.com The most cozy Located in the heart of the very trendy Tulum, Casa Violeta offers a ceremony in an idyllic tropical setting. www.casavioletatulum.com The most roots The renewal of the ceremony is due to an American by the name of Keith who received the teaching directly from the plant and shares its benefits in ceremonies at his home in San Marcos, Guatemala. www.keithscacao.com The most high Nestled in the heights of the Andes cordillera of Peru, the center Amaranka offers many holistic retreats in a setting breathtaking. from 1280,00$ la week - without plane www.amaruanka.com Sélection Shopping Magic Cacao, Maison Louno 39,00€ Cacao Ritual, Ancient + Brave 29,00€ Secret Cacao, Theobroma 24,90€ Infusion de cacao, GreenMa 13,00€ Notes et suggestions! The treatments mentioned here are not medical. In any case, the information and advice offered here are not likely to replace a consultation or a diagnosis made by a doctor or a health professional. image de couverture © amaruanka

Third day of our special Wellness week, and we continue in style by adopting an awesome routine to have a radiant skin this winter! We adopt the Duo Hydration Glow in & out kit from the French cosmetic brand Aime Skincare. 100% organic products made in France that smell divinely good and impeccable packaging. Everything we love! Aime Skincare is a young organic cosmetic brand born from the desire of its co-founder, Mathilde Lacombe, to solve her rosacea problems. A follower of self-care, his motto is "taking care of your skin is above all taking care of yourself". Aime is reinventing skin care by imagining a new beauty routine that combines cosmetic products and food supplements. The brand's expertise in micronutrition has given rise to a complete line of probiotics designed to provide a comprehensive response to the imperfections and imbalances that any woman is likely to encounter in her lifetime. Acne, rosacea, dehydration, aging ... our skin reflects what is going on inside and we need to take care of it. Glow resolution We have never been very fond of foundations, preferring ultra natural makeup. A luminous and unified complexion is therefore essential if one does not use tinted cream, especially as it reflects a balanced diet, a healthy environment and reflects good general health. So exit the bad looks especially when you live in the countryside! However, after the holidays and in the dead of winter, the skin is loaded with toxins, it breathes less, and pores can become clogged. The skin therefore has difficulty in reflecting the light and the gray mine is felt. In addition to the Dry January, a little help is welcome ... we have therefore opted for quality food supplements and the Hydration Glow cure ideally meets our expectations. An ultra simple and effective In & Out routine to set up to boost the radiance of our complexion. Just swallow two capsules of the French Glow food supplement each morning, which hydrates and plumps the skin from the inside out, and cleanse your skin with The Simple Oil, an oil (which smells great!) Made up of eight virgin oils. In addition, the bottle comes with a small, very soft organic cotton wipe which is used for cleaning! And a little additional pleasure, we advise you to buy their scented candle whose fresh and silky scent deliciously perfumes our bathroom, giving us the impression of being comfortably installed in a spa ... 2022 is starting well! Our sélection Food supplements for 1 month French Glow 30,00€ Cleansing oil composed of 8 virgin oils The Simple Oil, 45,00 € Vitamin C radiance serum The Simple Serum, 39,00€ Bougie parfumée Musc, Santal, Vétiver et Ceder, 39,00€ Notes et suggestions! If you have any questions about dietary supplements, you can take a look at the Aime website page which explains everything!

Following the excesses of the holidays, an English association, Alcohol Change UK, which raises awareness of the effects of alcohol, launched a challenge in 2019 to all motivated people: to put his liver and his body to rest during the month of January by passing it. without drinking a drop of alcohol. The good idea was to present this as a challenge that completed the list of good resolutions at the start of the year. The Dry January has seduced in the United Kingdom and beyond the borders, to such an extent that it was relaunched in 2020. Are you ready to try the challenge? You will not be disappointed because the benefits are multiple. The principle The principle is very simple: do not drink a single drop of alcohol from the first Monday in January until the end of the month. Besides putting your body to rest after an excessive period, Dry January also helps regain control over your alcohol consumption. To spend this month smoothly, we advise you to vary the drinks: teas, herbal teas, smoothies, vegetable juices and fresh fruit juices .... There are many simple recipes online. An idea! Prepare a large pitcher of detox water, such as ginger water, that you can enjoy throughout the day. . Ginger juice Prep. for1 liter • 1 organic lemon • 1 cm of fresh ginger • 1/2 spoon of turmeric • 1 liter of mineral water 1- Wash and dry the lemon. Grate the zest, cut the lemon into slices and squeeze its juice 2- Grate the ginger 3- Pour the water, zest, rings, ginger and turmeric into a pitcher 4- Mix and let stand for at least 30 minutes in the fridge Benefits The effects are numerous and can be felt both inside and outside. Alcohol being packed with sugar, its sudden stop has multiple consequences on health and physique if you do not modify your diet to compensate for the "lack". • more radiant skin • improvement of the quality of sleep • energy saving • weightloss • decrease in anxiety • decrease in blood sugar • improvement in blood pressure • self-esteem enhanced if the goal is reached • money savings ... and yes !!!! In some cases, the challenge can even save lives. Indeed, by temporarily stopping their alcohol consumption, some people can realize the harmful effect that alcohol can have on their lives and be stimulated to modify, or even stop permanently, its consumption afterwards. To give you ideas or support you, we invite you to join the Dry January community which will support you in your detox cure. We are registered :-) www.dryjanuary.fr Happy detox and happy new year! Notes et suggestions! In any case, the information and advice offered here are not likely to replace a consultation or a diagnosis made by a doctor or a health professional.

We hope that this New Year will be magical and bountiful for all. To welcome 2022 under the best omen, we will devote this week to purification and well-being. And what could be more symbolic than water for cleaning and regeneration. We will begin our ritual by using the technique of the magic glass of water which consists in asking the universe to grant all our wishes and / or to remove our blockages. After two years of stress and restrictions, and without any certitude about the future, we have the right to allow ourselves a little dreaming and believe in the magic of the universe. The principle Whether one is mystical or on the contrary very Cartesian, water is one of the most powerful symbolic representations because it is the source of all life. It is a symbol of fertility, abundance and purification, and man has always seen this precious liquid as a gift from God and Nature. Japanese doctor of alternative medicine, Masaru Emoto, has scientifically proven that water has a memory and that it is a vehicle of information that vibrates in charge of the information it picks up. The results of his study are published in his book The Water Miracle. The glass of water technique, practiced for ages and made famous by Dr Luc Bodin, doctor of medicine, researcher and energy therapist, consists of asking the universe, God or his unconscious - according to beliefs - to remove blockages or bring prosperity. It is a simple process to activate a positive change in your life. The technique You will need: - a flat glass of water (preferably crystal) without writing on it - a blank sheet of paper - a pen - spring or mineral water Before you start, make yourself comfortable in a quiet place, making sure you are not disturbed. Breathe deeply three or four times and set your intention: “What do I really want for this year?”. Once the inner calm is established, notice what emerges: a novelty in your life? a concrete achievement? the lifting of a material or emotional blockage? The wishes are endless ... Two options are available to you. Either you want to see one or more blockages lifted, or you want to see wishes come true. 1 - Blockages lifted On a white piece of paper, draw a circle the diameter of the glass. Inside this circle, write the situation (s) that you would like to see unblocked. Fill your glass 3/4 full with water and place the glass on the circle. Put the glass in a corner and wait 24 hours. The next day, flush the water in the toilet and burn the paper or 2 - Wishes come true On a white piece of paper, draw a circle the diameter of the glass. Inside this circle, write the wish (s) you want to see come true. Fill your glass 3/4 full with water and place the glass on the circle. Put the glass in a corner and wait 24 hours. The next day drink the water and keep the folded paper in a secret place. In any case, let the magic happen, be patient and believe in yourself and in the universe! Notes et Suggestions! Warning! The wording of your wishes and affirmations must be positive! Example: "I want this" and not "I don't want this anymore"!

A classic chocolate cake that you can not make a mess of and that you can cook with your children. As good for breakfast, as brunch or afternoon tea, any occasion will be perfect to please your guests. Get ready to share the recipe ... © Gaelle Marcel Recipe for 8 Prep time 10 minutes + 25 minutes cooking ​ . Ingrédients 200 g butter 150g caster sugar 1 bar of dark chocolate 4 eggs 70g flour icing sugar optional . Préparation Preheat the oven to 180 ° C Melt the chocolate and butter in a double boiler or directly in a saucepan over very low heat In a bowl, beat the eggs with the sugar until the mixture foams and turns white. Incorporate the chocolate / butter mixture into the sugar Add the flour little by little to avoid lumps When the dough is smooth and homogeneous, pour it into a buttered and floured mold 24/25 cm in diameter Cook for about 25 minutes Sprinkle with optional icing sugar And here it is! Bon appétit! © Gaelle Marcel Notes et suggestions! * all our ingredients are organic