3 Ways To Meditate On-The-Go

Welcome to Your Face Story on Safe Natural Skin Care Podcast. Yolanda Russo, skin care expert and creator of Beauty On Command offers practical educational and encouraging content, saving you time and money when searching for ways to look younger naturally.

Find the next episode at yolandarusso.live

Each episode will start with an answer of a question from my audience. Today’s question comes from Pam, she wants to know why her face appears wider than it was just a couple of years ago. She insists that her face was rather long and narrow. Great question and I am sure most of us will benefit from the answer.

Okay, so we have a wonderful guest later on coming on with a meditation and tricks on how to get our anxiety under control. But what I wanted to start is with answer each episode is going to start with a question. From the audience or my clients, which I want to answer publicly so to you, because it is applicable to most of us. So today in this time and a day, we are forced to look at ourselves in the screen. working from home has its perks, but it also has this advantages because when we look at ourselves for a couple minutes too long, staring at ourselves, actually, we discover things that we never seen before. And then we compare two pictures from 10 years ago and it is really depressing. So what I want to say is, first, stop staring at yourself, no one sees, no one really sees what you see. we criticize ourselves. for good reason, because we always want to look good, we want to feel good. But unfortunately, lack of sleep stress, lack of water or hydration of any sort can put us in the situation where we see dark circles, we see lines or our lips are dry, or we are just not able to concentrate. later on. I will show you ways of doing it naturally, how I have been, I have been successful in applying few things into my daily routine and recommending it to my clients at my facial spa. And they followed that too because it’s easy, anything that it’s easy, it’s it’s, it’s my favorite, okay. So we’re going to start from that looking at yourself. critically into the screen. And what do you see? Pam asks, What happened with my face? Why is my face looking wider at the job line? Now that I’m looking at myself, and I compared myself with a picture from a couple years ago, and my face was more narrow, it is not a joke. This is this is the very true, yes, stress causes us to clench our teeth. And as we clench our teeth, we also don’t talk, we just sit there and just get our work done. And then we don’t breathe, we just shallow breathers while stressed out. So all that accumulates and eventually when you clench your teeth the jawline widens because the TMJ which sits right here. It holds our jaw, the jaw.

So when we open the mouth, it exercises the jaw line and it exercises the jaw bone, and the muscles attached to it to stay elongated to stay, as it was meant to be staying like the way we are, you know, they way we were born to be. But over the course of time, and the stressful life that we lead in and work, maybe we have maybe we’re overworked, too. So all those things accumulated to the fact that the jaw line does not the jawbone does not lift and the muscles around it don’t stretch anymore. it collapses. So what happens is, it is goes wide, and we develop that little pouch under the chin. Unfortunately, everything goes south from then on. Okay, don’t panic, there is a solution and there is a very effective natural solution. And I’ve been working with women for the past 20 years. And one of the things that I address is the neck area, this area, so don’t even worry about it. But since you are not here in my facial spa, you are virtual I’m going to show you a couple tricks that I told Pamela to do, and I am doing myself when I drive to work. And then when I drive back from work when I’m sitting in a car for at least a half hour, that’s the time that I can use to relieve the stress. Breathe deeply, intentionally. Inhale slowly and then exhale as if you were blowing out a candle. Do it a couple of times every hour, and that will help to reduce the stress.

So here is one way you’ll stretch your jawline. Open your mouth, form an O with your lips and hold it for about five seconds. Repeat this until your jaw hinge gets tired until you feel like a little burn. So just repeat that until then.

By the way, you can put the radio on so if someone is looking at you, you will look like you’re you’re singing. So don’t worry about the onlookers. Okay, after you get tired with this, you can then create a little muscle in the cheek muscles. So when the cheeks collapse a little bit that will strengthen the cheek muscle and fill in. So what you do first is suck in the air.

Yeah, I must look really funny right now. Take a breath in and suck the cheeks in. Hold it for 5 seconds. Let it go. Repeat until your muscles get tired. And then do the opposite, blow the air into the cheeks and hold for 5 seconds. Repeat until muscles get tired. And the last one is blowing out the air through not-so-tightly-closed lips. Repeat a couple times and start over.

Your face is a resident to 50 plus muscles. It varies because different people have different genetic predispositions and makeup. So that’s why I say 50 plus because not everybody has the same exactly muscles. You can have one or two extras but those muscles that we are using right now are present in everyone.

Also, when you are looking at the phone too many times, your neck is always dragging down. So if you really addicted to checking your text messaging and looking at the phone for messages, raise the phone by half an inch, your neck should be parallel to the surface you’re looking at. So if you’re looking at the keyboard or your computer, you’re working on a computer. Try not to do this because your neck is going to tell you that this is wrong. It will show lines he may show a pouch under and it’s just not going to look good after a certain period of time. But remember, it’s fixable. And you can ask me about that. At the bottom of there was a chat room. If you’d like to participate in the chat room, please do that ask me questions and I can lead you in a direction where I can help you even virtually. So for now, let’s just trust me and kind of memorize those couple exercises that I just showed you. So breath is first first you have to bring enough oxygen to your body so that it can work with your muscles. Because when your muscles when when you are deprived of fresh oxygen, and you just collect toxins in your body, you are not able to make your muscles do what you want them to do. By the way, the breath out is more important than breath in because every day, every second of the day, we produce toxins. It’s metabolic, you know, byproducts that are accumulating in ourselves and then the cells get rid of it to our body and then we are to Breathe it out. Otherwise we get head stress. So please Breathe in, breathe out intentionally. After about a week or two of practicing this you’ll look at your mirror and notice your face changed. If it isn’t, you just have to do more of that. Okay.

So now that you are looking at yourself and you’re seeing beautiful you but stressed you tensed up, I want to introduce you to Shelley Astrof. She lives in Himalayas in India, so that must be amazing to see the mountains every day and breathe into that energy. Shelley is a doctor of meditation. What can she teach us? Hello, Shelly. And we are so wanting to know, after we got the looks covered, we now need to feel good. What can we do?

Absolutely. First of all, I loved your presentation and your breathing techniques. They’ll not only help you look better, but they’ll actually make you feel better. I was really appreciating when you were talking about looking at yourself in the picture. Because as you see yourself in a picture of maybe a few years ago are many years ago, who you who you are in the picture has changed. And you know, you’ve changed, having been a child, and you’ve changed even a picture from a few years ago, your mind has changed, your body has changed, your situations have changed. But what is it inside you that knows that that is you. And that one is yourself. And we’ll call it the knower because it knows for sure who you are. And that one is undisturbed by all the happenings that go on in the world. And it because it was you knowing you as a child and knowing you last year, and and it’s watching the changes, the body’s changed, the mind has changed, but that center of who you are That center is your intelligence, it’s your peace. It’s that sense of love, of ease.


So shall we say that we can talk to that inner child or the knower and tell him/her that we don’t like what we see and we would like to change that. Is that possible to return to where we were just a couple years ago.

It’s it’s absolutely possible, but it’s not that you’re, it’s actually who you really are. All these coverings are not who you are. They keep changing. And whatever keeps changing isn’t who you really are. It’s who you’ve been. It’s who you’re going to be, but who you really are, is watching that. And by focusing on that center in yourself, you can you can take all those etchings that happen in your face. And you can breathe that beautiful life into yourself. One of the ways when you are talking about breath, there’s I thought to just mention another another technique of doing it. A set, just a very simple meditation technique. If you’re just watching your breath you’re breathing in. And then just before you breathe out, there’s a little pause. And then you breathe out. And there’s a little pause and you breathe in and pause. At some point. Just focus on the pause. Hold it for a few seconds, and continue. The thing about the pauses. The movement of breath is linked to the movement of your mind and when you Cause your mind calms. So breathing is is an excellent technique and just taking that focus on that pause that can calm the whole system down. If you don’t have to do it for very long.

Perfect, Shelley, I need to qualify that before I was doing the exercise while driving so yeah, don’t meditate while driving. But now that we’re sitting on the mountain we can. Yes we can now go into relaxing when sitting at the pool on the porch, drinking a glass of wine or drinking a cup of tea, whatever it is, or having a diffuser with essential oils. By the way, lavender is an amazing essential oils. Lavender essential oil is my favorite. What about sage essential oil, is it true that it is used to clear the energies and clarify the space.

I know many people who use it this way, I have a sage growing in my garden and I have a lavender plant. So it doesn’t matter what it is as long as it is the essence of the plant.


Whenever I pick the lavender plant. I just crash it in my fingers and inhale the essence of it. I use therapeutic essential oils from doTERRA and they are wonderful. https://doterra.me/fVab4DEH

Just one drop of it is just like a pure essence. So you can use for anything, you can even digest those essential oils.

Okay, so we have a wonderful guest later on coming on with a meditation and tricks on how to get our anxiety under control. But what I wanted to start is with answer each episode is going to start with a question. From the audience or my clients, which I want to answer publicly so to you, because it is applicable to most of us. So today in this time and a day, we are forced to look at ourselves in the screen. working from home has its perks, but it also has this advantages because when we look at ourselves for a couple minutes too long, staring at ourselves, actually, we discover things that we never seen before. And then we compare two pictures from 10 years ago and it is really depressing. So what I want to say is, first, stop staring at yourself, no one sees, no one really sees what you see. we criticize ourselves. for good reason, because we always want to look good, we want to feel good. But unfortunately, lack of sleep stress, lack of water or hydration of any sort can put us in the situation where we see dark circles, we see lines or our lips are dry, or we are just not able to concentrate. later on. I will show you ways of doing it naturally, how I have been, I have been successful in applying few things into my daily routine and recommending it to my clients at my facial spa. And they followed that too because it’s easy, anything that it’s easy, it’s it’s, it’s my favorite, okay. So we’re going to start from that looking at yourself. critically into the screen. And what do you see? Pam asks, What happened with my face? Why is my face looking wider at the job line? Now that I’m looking at myself, and I compared myself with a picture from a couple years ago, and my face was more narrow, it is not a joke. This is this is the very true, yes, stress causes us to clench our teeth. And as we clench our teeth, we also don’t talk, we just sit there and just get our work done. And then we don’t breathe, we just shallow breathers while stressed out. So all that accumulates and eventually when you clench your teeth the jawline widens because the TMJ which sits right here. It holds our jaw.

So when we open the mouth, it exercises the jaw line and it exercises the jaw bone, and the muscles attached to it to stay elongated to stay, as it was meant to be staying like the way we are, you know, they way we were born to be. But over the course of time, and the stressful life that we lead in and work, maybe we have maybe we’re overworked, too. So all those things accumulated to the fact that the jaw line does not the jawbone does not lift and the muscles around it don’t stretch anymore. it collapses. So what happens is, it is goes wide, and we develop that little pouch under the chin. Unfortunately, everything goes south from then on. Okay, don’t panic, there is a solution and there is a very effective natural solution. And I’ve been working with women for the past 20 years. And one of the things that I address is the neck area, so don’t even worry about it, just reach out for my help. www.speranzi.com

But since you are not here in my facial spa, you are virtual I’m going to show you a couple tricks that I told Pamela to do, and I am doing myself when I drive to work. And then when I drive back from work when I’m sitting in a car for at least a half hour, that’s the time that I can use to relieve the stress. Breathe deeply, intentionally. Inhale slowly and then exhale as if you were blowing out a candle. Do it a couple of times every hour, and that will help to reduce the stress.

So here is one way you’ll stretch your jawline. Open your mouth, form an O with your lips and hold it for about five seconds. Repeat this until your jaw hinge gets tired until you feel like a little burn. So just repeat that until then. And when you do get tired

By the way, you can put the radio on so if someone is looking at you, you will look like you’re you’re singing. So don’t worry about the onlookers. Okay, after you get tired with this, you can then create a little muscle in the cheek muscles. So when the cheeks collapse a little bit that will strengthen the cheek muscle and fill in. So what you do first is suck in the air.

Yeah, I must look really funny right now. I don’t, I don’t, I’m not looking at myself. So. So do that you sucking in the air so you exercising the muscle and pulling it in. Okay, when you get tired of this, then you’re gonna blow it out. You’re going to go the other way.

That you get that Okay, perfect. So you do this until you get tired again and then you go back to notice my lips, you have to kind of make an O when you do this because you need to stretch a lot of different muscles. Your face is a read resident to 50 plus muscles. It varies because different people of course, they have different genetic predispositions and makeup. So that’s why I say 50 plus because not everybody has the same exactly muscles. You can have one or two extras so but just keep doing what I just showed you in general, and everyone has those muscles.

Also, when you are looking at the phone too many times, your neck is always dragging down. So if you really want to be addicted to checking your text messaging and looking at the phone for messages, raise the phone by half an inch, your neck should be parallel to the surface you’re looking at. So if you’re looking at the keyboard or your computer, you’re working on a computer. Try not to do this because your neck is going to tell you that this is wrong. It will show lines he may show a pouch under and it’s just not going to look good after a certain period of time. But remember, it’s fixable. And you can ask me about that. At the bottom of there was a chat room. If you’d like to participate in the chat room, please do that ask me questions and I can lead you in a direction where I can help you even virtually. So for now, let’s just trust me and kind of memorize those couple exercises that I just showed you. So breath is first first you have to bring enough oxygen to your body so that it can work with your muscles. Because when your muscles when when you are deprived of fresh oxygen, and you just collect toxins in your body, you are not able to make your muscles do what you want them to do. By the way, the breath out is more important than breath in because every day, every second of the day, we produce toxins. It’s metabolic, you know, byproducts that are accumulating in ourselves and then the cells get rid of it to our body and then we are to Breathe it out. Otherwise we get head stress. So please Breathe in, breathe out intentionally. Perfect. So we got that we got the face taken care of, after about a week or two doing this, look at your mirror and look at yourself and see if your face is more narrow. If it is, I love it. If it isn’t, you just have to do more of that. Okay. All right. So now, now that you are looking at yourself and you’re seeing beautiful you but stressed you tensed up, I want to introduce you to Shelly, Shelly astrograph. She lives in Himalaya in India, so that must be amazing to see the mountains every day and breathe into that energy So, Shelley is a doctor of meditation. What it what a title I love, absolutely love to know. What can she teach us? Okay, so I want to get to bring in Shelley here. Okay, perfect, perfect. Welcome Shelly. And we are so wanting to know, after we look good, we’ll look better. We need to feel better. What can we do?


Absolutely. First of all, I loved your presentation and I left your breathing techniques. They’ll not only help you look better, but they’ll actually make you feel better. Yes, they really well. And I, I was really appreciating when you were talking about looking at yourself in the picture. Because as you see yourself in a picture of maybe a few years ago are many years ago, who you who you are in the picture has changed. And you know, you’ve changed, you’ve changed, having been a child, and you’ve changed even a picture from a few years ago, your mind has changed, your body has changed, your situations have changed. But what is it inside you that knows that that is you. And that one is yourself. And we’ll call it the knower because it knows for sure who you are. And that one is undisturbed by all the happenings that go on in the world. And it because it was you knowing you as a child and knowing you last year, and and it’s watching the changes, the body’s changed, the mind has changed, but that center of who you are That center is your intelligence, it’s your peace. It’s that sense of love, of ease.

So shall we are you saying that we can talk to that inner child or the knower and tell that Knower that we don’t like what we see and we would like to change that. Is that possible to return to where we were just a couple years ago.

It’s it’s absolutely possible, but it’s not that you’re, it’s actually who you really are. All these coverings are not who you are. They keep changing. And whatever keeps changing isn’t who you really are. It’s who you’ve been. It’s who you’re going to be, but who you really are, is watching that. And by focusing on that center in yourself, you can you can take all those etchings that happen in your face. And you can breathe that beautiful life into yourself. One of the ways when you are talking about breath, there’s I thought to just mention another another technique of doing it. A set, just a very simple meditation technique. If you’re just watching your breath you’re breathing in. And then just before you breathe out, there’s a little pause. And then you breathe out. And there’s a little pause and you breathe in and pause. At some point. Just focus on the pause. Hold it for a few seconds, and continue. The thing about the pauses. The movement of breath is linked to the movement of your mind and when you Cause your mind calms. So breathing is is an excellent technique and just taking that focus on that pause that can calm the whole system down. If you don’t have to do it for very long.

Perfect, Shelley, I need to qualify that before I was doing the exercise while driving so yeah, don’t meditate while driving. But now that we’re sitting on the mountain we can. Yes we can now go into relaxing when sitting at the pool on the porch, drinking a glass of wine or drinking a cup of tea, whatever it is, or having a diffuser with essential oils. By the way, lavender is an amazing essential oils. Lavender essential oil is my favorite. What about sage essential oil, is it true that it is used to clear the energies and clarify the space.

I know many people who use it this way, I have a sage growing in my garden and I have a lavender plant. Whenever I pick the lavender plant. I just crash it in my fingers and inhale the essence of it.

I use therapeutic essential oils from doTERRA and they are wonderful. https://doterra.me/fVab4DEH

Just a drop of it is just like an essence. So you can use for anything, you can even digest that. And that’s also relaxing. I’m going to have a link on the bottom if you want to try those oils, you can do that as well. So please, Shelley, give us those three ways of counting, calming our anxiety and worry on a daily basis.

Okay, well, meditation can absolutely calm the anxiety and stress that’s happening in you. And one of the ways is the way that I’ve just expressed about holding the pause in the breath. And if you close your eyes, and just watch your breath pause, and you’ll feel that if you hold your attention on that pause, he will calm your whole nervous system down. Another way is through sound and meaning. So, if you think about I remember seeing a commercial many years ago, and there was an opera singer who held the this note for a period of time, and they were showing that the note shattered the glass or the crystal. And if, if sound vibration can shatter the glass, sound vibration that happens inside can shatter the thoughts and the anxiety thoughts that hold you down and make you upset. But you can use any sound that makes you feel good and you use it with intent. You can hold the word PEACE and you can do it in whatever language you feel most comfortable where and inside you can say it outside but if you repeat it in your mind, peace, peace and hold, hold the thought.

First for a few moments it will start to enter your whole being. And if you watch yourself as the one who is the repeater of the thought, the repeater of peace you’re Going to hold that inner energy and ignite that sense of peace within you. And the third one that I absolutely love to do is if you close your eyes and put a smile on your face, and as soon as you do that your back will go straight and your space will change. And you can wait and watch whether you’re anxious or upset, whatever thoughts are coming. You know that that those thoughts will also go they won’t last. They’ll come ml go. You don’t have to get engaged in your thoughts or be part of it. Just Just watch them like a cloud comes across the sky and then it moves Long be that sky space because who that is, is you’re paying attention to your own cell, the knower. And if you do that for a few minutes, your whole being calms down, and your mind becomes lighter and enlightened with that state of who you are inside, which is that being a light of peace of ease, and that is your true nature and who you really are. So I hope, I hope that that helped, because one thing that I’ve noticed is that through meditation for myself, and I’ve seen that on certain days when I’m a little bit anxious or upset, You know, my skin gets a little pasty and I look a little bit older. And when I’m feeling that sense of brightness all the sudden, I, I feel better and the lines somehow seem to disappear magically.

And meditation can absolutely help with your beauty regime. It’s kind of like a spa for your soul.

So you said that repeating the word of your choice, and in this case, peace, just meditate on that word, but you can use any other word that you that makes you happy, right?

So are you saying that when we get to be a little bit anxious, we can quickly get ourselves in gear by just closing the eyes? Take a deep breath and repeat the word of choice, which is peace in your case.

You don’t have to meditate for hours you can meditate for like five, seven minutes. And it when you connect, you connect and then your whole mind, body your whole Nervous System settles down. So so if you hold that word in your mind, so your senses have settled down and you’re holding peace and you keep it repeating and repeating and that peace with your your intention actually begin to enter your being and calm you down.

Everything is fixable. Trust me, Shelly can fix your mind and body and I can fix your face. So we can talk about this.

knower.ca/classes Join me for a free class on Saturday the 12th..

But if you’re going outwards, then you’ll be affected by if, if something happens if a bird comes and eat something that you don’t like, or makes you upset. So, if you, if you close down your senses just for a little while, they’re not going anywhere, your senses are still there, but you close your eyes and you let your let everything relax. And then your mind which is having the input from the senses, it begins to relax. And that is when meditation begins, is when, when you are going inward, taking that inward journey into your own self. And it’s very easy to just watch and then That one identify that one with that one who is watching and that one is your own self. The Knower and that is where your peace and ease lives and it does wonders for that your little wrinkles on your face I promise you that. Embrace it and love it.

Perfect. So thank you so much. So we are on on them a little bit late schedule, but it’s a half hour now, what I wanted to ask you, Shelly, please, in the chat room, put your actually I can actually add this to our banner. So you have a free course. Yes. That you’re offering on a Facebook for us if we would like to do a little bit of forgiving ourselves or getting ourselves out of that zone of I don’t look good, I look older.

Everything is fixable. Trust me, Shelly can fix your mind and body and I can fix your face. So we can talk about this.

Again, if you have questions please send them to Yolanda by visiting yolandarusso.live or call 973 228 7727.

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