Harmony Meditation

This is a meditation that you practice first thing in the morning.  It will help to harmonize your mind, body and spirit so that you feel grounded and in alignment.  For those of you going through a drop in energy due to the cooler weather and darker days, this meditation will clear away any stagnant energy and enable you to connect to the light and warmth within.

1. Sit in a comfortable place, I prefer bundled up outside, with your sits bones grounded and lengthen your spine. Bring your fingertips and thumb to touch creating a circle with your hands and hold this circle on your belly (wherever you feel is most energetically speaking to you).

2. Focus on your inhale and exhale until you feel a sense of peace.

3. Bring your awareness to your heart chakra at the center of your breastbone and breathe here.  Take long, slow, deep inhales drawing love, patience and acceptance into your heart space and with every exhale, call out the mantra Y-A-M (pronounced yaaaaaam) releasing anything that is no longer serving you including fears, anxieties, judgments, comparisons or self-doubt.  Continue with this until you feel intuitively ready to move on, try for a minimum of 3-5 minutes.

4. Now bring your attention to your root chakra at your perineum.  As you inhale draw in security, connection, independence and trust and as you exhale, call out the mantra L-A-M (pronounced laaaaaammm) releasing the judgments and expectations you place upon yourself go.  Stay here until you feel intuitively ready to move on, try for a minimum of 3-5 minutes. 

5. Focus on the energy of your belly behind the circle and feel the power of your inner strength.  Feel it move through your entire body. This is your guiding light.

6. Bring this energy up to the space where you feel any anxiety, doubt or fear and allow your strength to help you release this tension.

7. Envision it leaving your body and allow your inner strength to coarse up and down your body from your root chakra to your sacrum, through your chakras to the top of your skull.

8. Breath and rest for a few moments and when you open your eyes, take a moment to sit with Mother Nature before carrying on with your day.

Oh boy… #Repost @zainsaraswati ・・・
Man oh man, what a week! When it comes to a major life change whether expected and planned for or not, it can be incredibly taxing on the #body, #mind & #spirit.
In the past, turning to treats and yummy foods for comfort wasn’t always the safest choice and there was a time in my life where I abused this #beautiful aspect of material life; however, after years of working with myself and getting clear on the voids I was trying to fill, I discovered the most satisfying #dessert ever: #SELFLOVE ✨💜🙏✨
Through it, I truly learned to nourish myself and now I can safely - and regularly - opt for #comfortfoods during times of stress, life’s challenges or simply when I feel like I deserve a little extra indulgence ✨🍓🍰🍦✨
Tonight, was definitely one of those nights so I whipped up a batch (by fluke) of #saltedcaramel #brownies 🍫🍫🍫 and washed them down with my famous #whitehotchocolate - recipe on my website 😘
For those of you working on #healing in any capacity, know that #selflove 💖💖💖 is more likely than not, always the missing ingredient. Turn your attention inward and miracles will happen.
PS. I’ll share this recipe soon, pinki swear 😍
#zainsaraswatijamal #saltedcaramelbrownies #chocolate #glutenfree #sugarfree #vegan #yum #delicious


“Fire & Earth Shakti Awakening Kundalini Flow”

Andrea Roselli demonstrates Zain Saraswati Jamal’s yoga practice in five minutes. // Level/Duration: All 55 min. // Song: “Ethnic Breakout” — Guss // Free Yoga

Isn’t it high time to let go of judging yourself and hyper focusing on your flaws. As women, we must find love for our bodies and celebrate our physical form. Dance, sing, play, and nourish all parts of yourself. Beauty shines through self confidence and this is cultivated through positive self talk, loving affirmations and making the choice to see yourself with #spiritual eyes.
You are a divine goddess, strong and powerful. Mysterious, special, inspiring, creative and whole. Remember that.
Sat Nam ✨🙏💖✨
⭐️⭐️⭐️⭐️Photo taken by the incredible @allliiibaba if you haven’t checked out her work do it NOWWW ⭐️⭐️⭐️⭐️
#zainsaraswatijamal #whistler #wanderlust #alikaukas #yogini #yoga #sacred #goddess #kundalini #lake #nature #natural #love #life #beauty

Protection Meditation

Every now and again, it is important to cleanse our energy field and create protection around ourselves so that we are not victim to negative energies from others and from our surrounding environments.

Step 1

For this meditation, I prepare a smudge using ingredients like sage, frankincense, juniper and other clearing herbs & tinctures. To create your own smudge, start with dried sage and explore other herbs, oils & tinctures that resonate with your spirit.

Step 2

Once you have prepared your smudge, ask someone you trust to burn it and circle it around your entire body in a clockwise, circular motion, top to bottom, front to back.

Step 3

As you are being smudged, focus your awareness to your third-eye or ajna chakra (the place between your eyebrows) and envision a white light growing brighter with each breath. Allow the light to pour through your entire body.

Step 4

After the smudge, come to a comfortable seat, spine tall, preferably outside in nature. Focus on your breath and go inward.

After several deep breaths, place your hands on your navel and either choose a mantra, word or image that to you feels cleansing/healing and focus on that OR use the Kundalini Mantra of Healing 108 times:

Wahe Guru Wahe Guru Wahe Guru Ram Dass Guru

Step 5

Bring your hands to prayer at your heart center, raise your prayer to the sky. Once your arms are fully extended, open your arms and very slowly, circle them around your entire body as you exhale. As you do this, feel all of the stagnant energy or blockages in your electromagnetic field begin to fall away.

Step 6

Take a few breaths with your eyes closed before you carry on with your day.

Are you ready for a change?

I mean a deep, juicy life transforming energetic shift?

One that has the power to release you from the burdens of worry, resentment, fear and your inability to let go of control…one that will help you to unleash your inner beauty and gifts with the world?

Daily meditation has been the single most powerful and authentic practices in my life.  

Through it, I have discovered my true nature, my spirit fire and it changed everything.  

Sitting in stillness taught me to be the observer of my thoughts.  The observer.  Meaning that there were my thoughts, and then there was me.  And the two were not the same.  The more I separated my thoughts, the more time I wanted to spend with this newly discovered ‘me.’

This 'me’, I discovered was actually really blissful and happy.  She was filled with passion, fire and a thirst for life.  She lived to bring out the divine in others.  She was fully present.

Before this 'me’ was brought to life, there was a person who was terrified to let go of control…control of everything…her relationships, what she ate, what her body weighed, and even what people’s impressions of her were.  It was insanity. Emotions would lift her up and carry her away like wild horses for days and weeks and her intuition was silenced after being ignored for way too long.  She was a person who did not believe that she deserved to feel joyful or connected or loved.  She was a person who had so much to give but pain and hurt prevented her from trusting.

Sound familiar?

Next Monday, March 11th, marks a very special day.  It is the first day of the 21 Day Meditation Challenge brought to all of us by Oprah and Deepak Chopra.

The challenge is free to register and consists of a beautiful, short, daily, guided meditation that you do for a few moments each day for 21 days.  What is so powerful about this movement is that you will be joining people from all over the world.  Whether you have been meditating for many years or have never tried it before, I encourage you to participate in this amazing event.

If you have any questions about this or about meditation in general, please feel free to message, facebook or tweet me #21daymeditationchallenge 

(image: google)

Zain’s Skin Glowing Summer Beautifying Smoothie

Ladies summer is here! Time to ✨ SHINE ✨ and let a little more skin show 😘 The secret to #beautiful #glowing #skin is not about what you put on your skin but what you put in your body!

1 cup raspberries
¼ cup blueberries
1 scoop vanilla sunwarrior
¼ cup mulberries
½ cup coconut water
½ cup white tea cooled
1 tbsp fresh coconut
1 tsp raw manuka honey
1 tbsp aloe vera
20 drops Love Power Tonic, optional but amazing (check my website shop)
3-4 ice cubes


1. Blend and serve immediately!

#smoothie #beautifying #skin #glowing #whitetea #sunwarrior #davidstea #mulberries #superfoods #zainsaraswatijamal #healthysmoothies #lovepowertonic @sunwarriortribe @davidstea @wholefoodsmarket

Yoga For Sleep

Having trouble sleeping or winding down after a hectic day?

Chances are, you’re not alone.

Sleep deprivation due to a heightened sympathetic nervous system is one of the most common health issues among people today.  With all of the stress and pressure that we place upon ourselves, it is critical for us to learn how to rest so that we are able to fully heal and integrate. Long term sleep deprivation, even if only a few hours per night, has a significant impact on your hormones, metabolism, mood, memory and digestive organs not to mention, it speeds up aging and affects your sex drive.

So what can we do to support ourselves for a better night’s sleep?  Try creating a bedtime ritual which can include this gentle, soft, yoga sequence:

Begin by sitting in Sukhasana Easy Pose and place your right hand upon your heart and your left hand on your belly and begin to breathe deeply into your belly.  Feel yourself connected to the earth benieth you and draw in healing earth energy as you engage your Mula Bandha drawing in lightly at your pereneium.  Breathe here for 3-5 minutes

Place the backs of your hands onto your knees, arms lengthened and take the Chin Mudra with your right hand simply by connecting the thumb and index finger. Leaving your right hand on your knee, lift your left hand and use the index finger of your left hand to plug your right nostril breathing out all of the air.  Take 26 slow, deep breaths through your left nostril keeping the right nostril plugged.  After the last breath, release the right nostril and breathe normally.  Notice the sense of calm and peace that you feel. 

1. Wide Legged Child’s Pose (Balasana)

The main resting pose in most Hatha classes, child’s pose calms the mind and relieves tension in the body. Spread the knees wide and rest the torso between the legs with the arms extended or by the sides, and rest the forehead on the ground. Take 25-50 long deep breaths.

2. Standing Forward Bend (Uttanasana)

Stand with the feet hip distance apart and fold the torso to the ground, placing your palms to the earth or bending the arms and grabbing opposite hand to opposite elbow. Sway a little side to side and take 25-50 deep breaths. Keep your knees bent as much as needed to ease any strain. 

3. Plow Pose (Halasana) OR Legs Up The Wall Pose (Viparita Karani)

Lie down on your back, lifting your legs over your head and then to the ground behind you, with your hands either on your back for support or on the floor.  If you are unable to touch the floor with your feet, place a support under your toes to help you or remain in Viparita Kirani by inching your buttocks to the wall and then using your wall to support your legs at a 90-degree angle.  Remain in either pose here for 3-7 minutes and breathe deeply.

4. Supine Spinal Twist (Supta Matsyendrasana)

Lie down on your back and bring the right knee into your chest and then across your left side. Extend the right arm out and gaze to the right, taking several deep breaths and then repeating on the other side. It is key to have both shoulders touching the earth, if you find that your right shoulder is lifting, place a block under it to support it or place a block under your right knee and rest your knee on the block.  If your shoulders remain connected to the earth easily, you may choose to twist with both knees. Breathe deep into your lower back and kidneys for 25-50 breaths per side.

5. Reclining Butterfly (Supta Baddha Konasana)

Lie down on your back and bring the feet together, splaying out the knees in a diamond. If your hips are tight and the pose feels too intense, place blocks under your knees and rest upon them.  Inhale deeply to lengthen your spine and then gently fold over the diamond shape reaching your chin to your heels.  Breathe here for 15-25 breaths. 

6. Corpse Pose (Savasana)

Close your practice by laying supine in conscious awareness and release your deep Ujaay breathing along with any tension in your body.  Lay here for 5-10 minutes with your eyes closed and relax.  This pose enables integration of the yoga asanas into the body and spirit creating memory.  It is the most important pose of the series so give yourself the gift of a long, comfortable Savasana.

JUST RELEASED! My Kundalini Chakra Cleanse is today’s featured yoga practice on the My Yoga Online 30 Day Get Strong, Be Calm Challenge!

I’ve been so excited to share this video with you, as it’s a great way to release anything that is no longer serving your body, allowing prana to flow freely through the chakras.

This sweet and ethereal practice combines hatha asana with invigorating kundalini kriyas that support the energy body from root to crown. I also included a bija mantra meditation, which is one of my favourite ways to start or end my day.

Click here to practice my Kundalini Chakra Cleanse.

Zain’s Chocolate & Hazelnut Layered Mousse 

Check out my recipe for healthy, sugar-free Chocolate & Hazelnut Layered Mousse in this month’s Oxygen Magazine and send me over a picture of yours for a chance to win a free, 1 hour Nutritional Consultation with moi!

*Note: You can Veganize this recipe by subbing with coconut or almond yogurt and stevia :D

Sacred Winter Solstice Meditation

 - solstice 9:11am PST December 21st, 2013 - 

On this darkest day of 2013, it is important to celebrate the darkness within ourselves that the year has brought.  Through our darkness and by embracing both the darkness and the light within us, is the way in which we are able to transform/grow/change/evolve.

There is a beautiful quote that I love that says, ‘Change is inevitable, growth is optional.’  

As we come to our final days of 2013, let this Winter Solstice Meditation be your gift to yourself.  What of your darkness do you wish to transform?

1. Find a dark, quiet, comfortable place and sit with your spine long and connect to your breath.

2. As you breathe, feel any areas of darkness, blockages, or fears that you are holding inside of your body by moving through each of your your 8 chakras (take a few deep breaths bringing your awareness to each chakra) starting with your root, sacral, core, heart, throat, third-eye, crown and your aura.

3. As you inhale, allow the darkness, blockage or fear to illuminate for your what you need to release or find the courage to let go of.  Once you identify this (your intuition will guide you to it, take as long as you need in each chakra) and as you exhale, bow in gratitude to this darkness and feel what it may be like to release this from your being (again, take all the time you need).

4. Now, place your hands on your heart and feel any fears that are surfacing from the release. This part may be very challenging but the offering here is to really sit with the discomfort and accept the discomfort for several breaths until you truly feel you have released your grip.

5. Notice any area where you are holding still and without judgement and envision a white light pouring into the top of your head through your crown, purifying your body and washing away all of the darkness, blockages and/or fears like a river running right through you.

6. Take a moment with your eyes closed to breathe and integrate with the nourishing thoughts that you have released all that you needed to and are ready, like the earth, to step into the light for your New Year ahead.

Sat Nam Namaste

Happy Winter Solstice


Yoga For Runners, Athletes & Heavy Lifters 

Check out my signature yoga series and article featuring the gorgeous Rita Catalino in the new Strong Magazine, hard copy hitting stands October 21st!

If you dedicate yourself to a fit lifestyle, chances are, your muscles could use some serious stretching—and de-stressing. These five poses activate your parasympathetic nervous system, meaning you’ll feel chilled out, especially after a stressful day and intense training session. What’s more, by regularly practicing these yoga asanas (poses), you will notice improved strength in your tendons, ligaments and joints, as well as improved flexibility and a better quality of muscle tissue. After all, flexible muscles are strong muscles.

Check it out here!

Zain’s PB & J French Toast

THE ULTIMATE CLEAN COMFORT FOOD for those of you feeling a little mid-week, full moon pressure.

This was my breakfast AND is definitely going to be my post-workout snack for today.  Rich with bioavailable nutrients, protein, wholegrain carbs, healthy fats and the best combination ever…chunky peanut butter & natural jam.

And just because this is SO fabulous, you may give yourself permission, to take a day off from your green smoothie (shhhh, our little secret!)

*Makes 1 Serving

*Note: You may adjust the nut butter and jam to your desired serving ratios.


2 Slices Sprouted Grain Bread (Manna Bread or Ezekiel Bread are best)

5 Egg Whites + 1 Whole Egg *Vegans Sub 10Tbsp Egg Replacer + 1 Flax Egg

2 Tbsp Unsweetened Almond Milk

½ Tbsp Gluten-Free Baking Powder

¼ Tsp Natural Vanilla

1/16 Tsp Powdered Stevia OR ¼ Ripe Banana

½-1 Tbsp Crunchy Peanut Butter

½-1 Tbsp Natural (Unsweetened) Strawberry OR Raspberry Jam

¼ Cup Fresh Strawberries to Top (optional)

½ Tbsp Natural Maple Syrup


1. In Magic Bullet, blend egg & egg whites *or vegan ingredients with almond milk, baking powder, vanilla and sweeter or banana until frothy and pour into a wide bowl.

2. Heat a non-stick skillet (greased or ungreased).

3. Meanwhile, dip/soak the sprouted bread into the egg mixture until both sides are fully coated. Do not leave the bread in the mixture or it will get soggy.

4. Place the soaked bread(s) on your skillet and cook until golden on both sides.

5. Spread the peanut butter & jelly onto one slice and top with the other.  Drizzle with maple syrup and serve hot.


My Signature 4-MINUTE Tabata Workout!

Want to get fit, but don’t think you have the time?

Get your heart pumping and burn calories all day long with this 4-MINUTE, yep, I said 4, intense, full-body workout.

Tabata, discovered by Japanese scientist Izumi Tabata showed that athletes who performed short, quick sets with minimal rest improved their aerobic capacity, preserved muscle tissue and BURNED FAT!

This workout takes just 4 minutes so you can squeeze it in anywhere and anytime…NO EXCUSES!. Do it during your lunch break or next to your desk when you have a free moment.




Zain’s Raw Flax Crackers (Spicy Sweet & Herbed)

Making my own crackers used to intimidate the heck out of me.  When I finally took the plunge I realized how easy it is to do and now I make batches of them every week to eat with dips & spreads, nut butters, to use in place of buns for Zain’s All Star Nut & Veggie Burger, to top salads and soups and and enjoy with my most recent autumn creations Zain’s Pumpkin Ginger & Roasted Chestnut Butters.

Ideally in the fall and winter, it is best to use a dehydrator for this recipe but it’s not necessary.  In the summer months, I make these crackers and leave them out on my patio to be dehydrated by the sun, I call them Prana Crackers.


2 Cups Organic Brown or Golden Flaxseeds

2-11/4 Cups Water (approx)

For Herbed Crackers Add - 

21/2 Tbsp Braggs Aminos

Pinch Himalayan Crystal Salt

1 Carrot (grated)

½ Tbsp Fresh Thyme

½ Tbsp Fresh Rosemary

½ Tbsp Fresh Oregano

1 Scoop SUNWARRIOR Natural Protein Powder (optional)

For Spicy Sweet Crackers Add - 

1 Tsp Cinnamon

½ Tsp All Spice

¼ Tsp Chili Powder

¼ Tsp Fresh Ginger

¼ Cup Organic Beet Juice (optional)

1 Scoop SUNWARRIOR Vanilla (optional)

1 Tsp Maple Syrup (used in raw recipes but this is optional)


1. In a bowl, soak the flax seed entirely in water for at least 2 hours until the water turns gelatinous (add more water if needed).  The mixture shouldn’t be runny just gluey.

2a. If making herbed crackers, add Braggs Aminos, grated carrots, Himalayan crystal salt, protein powder (optional) and fresh herbs. 

2b. If making spicy & sweet crackers, add beet juice, spices, protein powder (optional) and maple syrup.

3. Spread the mixture on your dehydrator’s sheets about 1/8 of an inch thick.

4. Dehydrate for 4-6 hours on a 90-110 setting then flip over and dehydrate another for another 4-5 hours. If you like a crispy and crunchy cracker, dehydrate a bit longer.

**NOTE: I like my crackers a bit on the crunchy side so I often leave them dehydrating overnight.

If you do not have a dehydrator, you can also spread the mixture on a cookie sheet and either leave them in the sun, by a fireplace or bake them on low heat for several hours until crispy (these would not be considered raw, however).