Volume 2 Trio Recipe / October 2026
SOUP RECIPE + MEDITATION + BODY REMEDY
Table of Content ( click to jump topics )
Nourish / soup recipe
Easy Hokaido Squash
Ground / meditation
Alternate Nostrils Pranayaman
Restore / body remedy
Nourish / soup recipe
Hokaido Squash
Gentle in taste, a humble broth, rich in the vegetables' own potassium, made ahead to wait quietly in your fridge, ready to be dressed up in minutes and served the moment you need quick nourishment.
Golden Morning Broth ( recipe ) Ingredients for the base
vegetables:
1 medium yellow onion
4 cloves garlic, crushed first, let it rest 5 min before peeling the skin off
1 leek
3 carrots ( add sweetness )
1 parsnip ( adds deep, earthy flavor and a subtle, starchy sweetness )
1 small celeriac aka celery root
2-3 stalks of celery ( keep the leaves for garnish )
spices & herbs: + 2 tablespoons olive oil
2 whole cloves
1 bay leaf
whole cumin seeds ¾ teaspoon
whole coriander seed, lightly crushed 1 teaspoon
ground turmeric 1 teaspoons or small fresh root / an earthy, slightly bitter, and warm peppery flavor with a vibrant golden color * watch out - turmeric powder will stains surfaces
a generous crack of black pepper / helps to activate the properties of turmeric
fresh thyme small bunch / brings a warm, earthy, and slightly minty-peppery note aroma
other :
3–4 quarts cold water
Sea Salt ( 2 teaspoons in cold water when cooking + seasoned to taste when served )
Method
* before anything - take a 3 deep breaths, this is not about perfection but about love & nourishing your body
Build the onion piqué. Clean the onion from the skin and cut the whole onion half .Take one half of the onion - pin the bay leaf to its round side up with the whole cloves pressed through. Set aside because this goes into the pot last. / dice the other half into imperfect chunks.
Dice the rest of aromatics / vegetables = more flavor Cutting the vegetables increases their surface area, this allows them to release their flavors, natural sugars and aromatic compounds much faster and more completely into the water. garlic - crushed first, let it rest for 5min & peeled leek - halved lengthwise, cut into pieces, immerse in water & rinse the dirt off well carrots - washed & diced celeriac (celery root) - washed , peeled, cut half stalk celery - washed , cut into imperfect chunks parsnip - peeled, diced into imperfect chunks
Bloom the spices. Place a larger size ( about 6qt ) pot over medium heat, warm the 2tbs olive oil. Add the cumin + crushed coriander seeds, toast until fragrant. Stir in the turmeric + black pepper. Then add all the raw aromatics. Give it all big stir.
Add cold water to cover up the vegetables + with the wishes of good health add the onion piqué ;) + small a strand of thyme for deeper aromatic stock.
Bring it to boil and then let it gently simmer, partially covered, until the vegetables are fully tender, about 60-90 minutes.
Remove the onion piqué. Strain the broth through fine mesh strainer, gently press on the vegetables while straining to squeeze out the liquid. TIP : Sea salt will be stronger after the broth rests. Salt near the end, to your taste as you use the stock over the days.. Enjoy.
Let it cool briefly off the heat, best poured into glass jars, moved into the fridge — the flavor-melding rest happens overnight, cold, but not on the counter. The broth keeps in the fridge for 4-5 days, freezes well for up to 6 months.
Garnish & Toppings for Dressing up This part is Intuitive what the body is asking for at the moment & resourceful with whatever's on hand, fridge or freezer: chopped cilantro, steamed greens, or a glute-free grain like buckwheat Pohánka *Slovak translation. A few drops of lemon for depth, scallions / spring onion or chives for freshness. You could start with frozen peas in the pan and a drop of olive olive oil ( ghee or butter ) mix in finely grated carrot ( the fat in oil will help get the nutrients out of carrot ) then cook them in the broth, add rice noodles, spoon of miso paste and garnish of herbs or chopped celery leaves.
Ground / guided meditation
3 Breaths Grounding Meditation
Click bellow to play the full guided meditation Audio ( 2 minutes long ) :
Three Breath Meditation
Welcome to the Three Breath Meditation.
This is a simple practice you can use anytime you need it. It's a grounding practice , it helps you connect your breath and your body into the present moment.
Let's begin with bringing attention to your breath as you breathe in. Inhale gently and slowly, and release the breath.
Make this focus the most important thing you are doing now. Feel the air coming through your nostrils, slowly, as you inhale and exhale.
Take another breath, right now.
Sense your body from the top of your head to your toes, and visualize the breath grounding you down to the earth. Hold that feeling for a moment as you breathe, inhaling gently, exhaling slowly.
That's it.
Three inhales and exhales, to ground you into the present moment, so you feel connected to yourself.
Meditácia troch dychov. *Slovak Translation
Postup :
Vitaj pri Meditácii troch dychov. Je to jednoduchá meditácia, ktorú môžeš využiť kedykoľvek, keď to budeš potrebovať. Je to uzemňujúca technika, pomáha ti spojiť dych s telom a ukotviť sa v prítomnom okamihu.
Začnime tým, že prenesieme pozornosť na tvoj dych. Nadýchni sa jemne a pomaly... a vydýchni.
Dovoľ tomuto sústredeniu, aby bolo tým najdôležitejším, čo práve teraz robíš. Vnímaj, ako chladivý vzduch pomaly prúdi cez tvoj nos pri každom nádychu a výdychu.
Nadýchni sa ešte raz, práve teraz.
Vnímaj svoje telo od temena hlavy až po končeky prstov na nohách a predstav si dych, ktorý ťa hlboko uzemňuje. Ešte chvíľu vnímaj tento pocit, zatiaľ čo dýchaš — jemný nádych, pomalý výdych.
To je všetko. Tri hlboké nádychy a výdychy, ktoré ťa ukotvia v prítomnom okamihu a pomôžu ti vrátiť sa k sebe.
Restore / body remedy
Wake -Up Stretch
We often do not even think about this delicious, instinctual wake-up stretch, it is just something we do automatically as if the body was programmed to do from forever of times. It was oner of those early mornings , the weather was changing into a collective cool rain drop, I was laying in bed, I wish my first thought was not the one of gratitude that all the mindfulness books write about ( and they are right ) but I was there thinking to myself how little juice I have left after a night to actually get up and start the day.
After a couple of seconds of negotiating with myself I agreed that sleeping in was clearly not an option , I needed to pack the school lunch and preferably get out of pajamas for the morning work meeting. SO as I was there contemplating my options I decided the best one will be to just stretch out - hands above my head, tense body and release… big yawn… some wiggles side to side, roll over on one side, drop my un-pedicured feet touching the soft floor landing, take a breath, affirm who and where I am, slowly stand up and walk into the fabulous morning I had that day!.
I started doing this on a morning that was falling apart when I just wanting to crawl back under the covers. I kept doing it on better days and even on those days I was ready to jump out of bed right away. It was familiar to me from the yoga classes similar to the "waking up" exercises that follows after Shavasana (Corpse Pose) aka a restorative resting posture practiced at the end of a yoga session to integrate the physical practice, calm the nervous system, and promote deep relaxation. At least that I thought but it turned out it was just what my body remembered doing from forever , because later I found out it has a name and research behind it : pandiculation. It's the same instinctive full-body stretch you'll see in a dog arching its back, my kitty cat Dharma extending her paws, I witness that with my human once baby now a boy still doing it waking up, well, nearly every mammal does some version of it and sometime along our human journey we may "forget" about it!
The body briefly tenses, then slowly releases, and that release is what re-teaches our nervous system where we are and how much tension we actually need to be carrying. It's also a gentle way to nudge blood and fluid moving again after hours of stillness, before you ask your body to stand up and go. No matter the name - this just made sense to me.
I'm not a somatics expert — I just noticed that the stretch that felt right on my hardest morning turns out to be something bodies have been doing, on instinct, forever. That's the whole practice: clearing the lowest bar there is right after waking up, there is not a wrong way to do it but simply doing it counts as accomplishment. Even bringing it back through the day.
So here is my version that I put together to get me out of the bed in uplifting mood. Some mornings it is only a few seconds ( before I run to the bathroom ) other days I take my time deliciusly in conversation with my body , when the body takes the lead.
Upon awakening , still in bed, stretching arms overhead with a breath, legs reaching long the other way, toes pointed, the whole body in one line. Hold the reach, just enough to feel the whole length of you asking for it. Then let it go with a deep breath out all at once. You may yawn, you may feel like a sound from your voice is asking to come out after release . Maybe a fart.. haha :) The release matters as much as the reach did. That's the first stretch, everything that follows is the slower, more conscious version of that same instinct, listening to your body to lead you whenever it feels like it. this is how it may look like :
Ankle circles, wrists circles. Small, unhurried circles, no count number to hit, when it feels done, it's done.
Three breaths, hands on belly and chest. One hand on the belly, one on the chest, feeling where the breath moves. Three breaths, unhurried as in 3 Breath Grounding Meditation.
Both legs bend in knees, with back still lying on the bed.
An intuitive movement. Whatever the body actually wants now — a twist, a reach, a curl inward. There is nothing scripted here on purpose because the body already knows what it needs this morning; the only job is to let it.
Roll to one side, feet to the floor. Let gravity do some of the work. Feel the weight move through the side of the body before the feet ever touch down.
Sit up, one more breath. Feet planted / grounded into the floor with one more breath. Say your own name. Say where you are. And say one kind thing to yourself — out loud or silent, whichever feels true this morning.
That's it.
A big ancient stretch and few seconds of actually being here, before the day asks anything else of you.
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