As unpredictable as life can sometimes feel and as laden with uncertainty and unanswered questions that it can sometimes appear to be, there is one thing I know for sure: It is our mind that governs our experience of life – how deep, how wondrous, how logical, how heartfelt, how tumultuous, how loving and how positive it is. And there’s no doubt (the research is abundant!) that meditation equips us with awareness, helps ease our mind of the constant clutter of thoughts, and teaches us to direct our mind to the present moment, a powerful gateway to the joy and wonder that are inherently present in life.

Notably, our minds come in many different shapes and sizes. How wonderful, then, that meditation comes in many shapes and sizes too. In fact, anything we do can become a meditation if done with ease and focus. And just as a size 7 shoe is unlikely to fit a size 10 foot, a meditation that works well for one mind is unlikely to fit another mind just as well. So if you’ve ever had a hard time meditating or just felt a resounding “this isn’t for me”, I urge you to try again – this time, in a way that is made for you and that resonates with the natural tendencies of your mind.

Below, I share ideas grounded in the modern evolution of our ancient scientific understanding of mind-body typology. If you don’t yet know your mind-body type, head on over here to find out, then come back to this article to uncover the perfect meditation for you – the kind that your mind will love, that you will therefore come back to time and time again, and that will reap immense benefits for you in how you experience life every day.

Ectomorphs (crusaders and sensors), here is the perfect meditation for your naturally active mind.

If you are an ectomorph, you have a naturally overactive mind, making meditation a must-have in your toolkit of success. With a very active mind, you can get lost easily in your thoughts. The best meditation for you, therefore, is not one that directs you to absolve all thoughts but rather one that gives you a concrete point of focus and concentration. A mantra meditation (focusing on some word or phrase of meaning), or visualization (focusing on some imagined picture or scenario), can be great for the ectomorph mind. Sound meditation can also take your mind to a more still, and less active, place. Put on some headphones and try this or any number of 432 Hz sound meditations.

As an ectomorph, it is good for you to work with, not against, your naturally active mental energy, letting it flow as it wishes rather than trying to suppress it. You need to have enough energy to concentrate so when you’re lacking energy, try deepening your breath to invite in more prana (life force energy) during your meditation practice. Know too that meditation can work wonders for not only your mind, but that it helps also to create sound sleep, give you smooth digestion, and strengthen your immune system.

Of all the emotional experiences available to us as humans, fear and anxiety will be most common for you as an ectomorph. During meditation, it is therefore helpful to direct your mind back to your inherent fearlessness, peace, trust, and protection. Focusing within on universal truths (eg There is no dream that is too big to achieve) and laws (eg As above, so below; as below, so above) and on your stable inner nature  – rather than the changes and disturbances of the external world – will help you maintain a calm, content mind capable of achieving all your goals and dreams.

Mesomorphs (connectors and activators), mindfulness meditation was made for you.

Because you have a strong ability to focus your attention and can do so more easily than your ectomorph and endomorph counterparts, vipassana (mindfulness) meditation and mantra meditation are great ways to help you focus your mental energy in a positive way. Because your mesomorphic personality lends itself to holding tight to opinions and judgments, meditation can especially be a great time to leave behind the limitations of the critical mind, and to experience your Higher Self beyond it.

As a mesomorph, the sways of emotion for you tend to be expressed as anger, frustration, and aggression. In fact, many of life’s circumstances can become conquests and challenges for you. It is therefore important that you be mindful not to make meditation into a similarly competitive, goal-oriented activity, thereby negating the whole purpose of it. During meditation, concentrate on releasing stress and tension, foregoing the desire to control and strive, and opening your mind and heart to what’s possible. Because you have a notable capacity to experience anger, guided meditations focusing on love and compassion are great, especially those that invite you to visualize giving, asking for, and receiving forgiveness.

Most important of all in your meditation practice is emphasizing your body as a vehicle for anything that your mind yearns to achieve. As a mesomorph, you tend to be an active, somatically-focused being so combining meditation with movement can be a great way to settle your mind. In fact, movement can naturally become a meditation for you. So take your mind for a walk and focus on the feeling of your feet as you do so, or lie down and follow  – with your attention  – the sensations in your body from your head to your toes. Chanting, as a form of self-expression, is another wonderful modality to try!

Endomorphs (guardians and diplomats), allow yourself to be held in the loving embrace of meditation.

As an Endomorph, you are far more inclined to adopt a meditation practice if it is done in a group and you are far more likely to maintain it if you approach it with some discipline and structure. So find a group meditation class and perhaps invite a friend, partner, or child to come along with you. Because you have a propensity for lethargy and can fall asleep during meditation, more active meditations, such as those infused with periods of breathwork (pranayama) are great for you. Walking meditation is also a great option to sustain your wakeful attention while simultaneously enhancing your circulation.

Meditation teaches the principle of non-attachment: being with each moment as it arises rather than clinging —whether to relationships, jobs, or material things— in hopes that they will last forever. Because you are not drawn to change and can become possessive and attached to people, emotions, circumstances and things, meditation can be a wonderful way to release these attachments and to help you move forward, inviting yourself to change along with a life that is always changing with or without you. You may also choose to recite an affirmation of freedom, independence, and non-attachment (eg “I deeply appreciate my life and the people and things within it while they are present, knowing they can change or cease to be at any time”) to help ease yourself into this understanding that all of life is impermanent and eventually gives way to something else.

Above all, know that you can support your naturally loving and caring nature during meditation by focusing your attention on love for all beings and for the divine (like in loving-kindness meditation), in whatever form it may come for you. And if you’d like to explore something very special to you as an endomorph, try the Hugging meditation created by Thich Nhat Hanh with a child (whether your own or the child of someone you know and love), a friend, or even a tree. First, recognize each other’s presence with a simple bow towards one another. Next, take three full, conscious breaths to welcome yourself into the present moment. Next, open your arms widely and hug, holding each other in a warm embrace for three in-breaths and out-breaths. While hugging, become aware that you and the other person are sharing a present moment together and invite yourself to feel the joy and gratitude that this togetherness brings. Complete the meditation by releasing and bowing to each other to show gratitude for the blessed time you spent together.

As you venture into the depths of meditation on your life’s journey, keep in mind that each of these descriptions is a constellation of tendencies meant to help you get to know yourself better. You are and always will remain an individual with unique preferences and proclivities. Be mindful of your individuality as you journey to explore your mind and the practices that help it be calm, content, and in harmony with your body and soul as you journey about this wonderful experience we call life. And know that the more you understand the ways that your unique mind and body work, the more you can find those ways of being, living (and meditating!) that feel good, that have positive, lasting effects on your life, and that make you eternally happy to be alive.

‘Be true to who you are.’, ‘Just be yourself.’, ‘You do you!’

We have all been given this advice, or something similar to it, at one point or another in our lives. This concept of being your true self seems to come up in situations where we lack confidence. It could be the nerves of a first date, the apprehension about tackling a challenging task at work, or the anxiety over making important life decisions. Self doubt is something we are all forced to deal with at some point in our lives – for most of us, our teenage years are especially poignant in this respect. I know I was awkward in my teens and had no idea what ‘be yourself’ was supposed to entail.

As a teenager, the ‘be yourself’ advice seemed so cliché. As an adult, while the phrasing can still seem cliché at times, I can recognize the power and significance in the message. Living life in a way that feels at discord with what you know in your heart is true to you as an individual can be demoralizing and draining. I recently caught up with a friend and she told me about a situation which perfectly illustrates this.

About 6 months ago, my friend had broken up with her partner of nearly 10 years. Now, with a few months hindsight, she had a clearer view of the situation. She had absolutely nothing negative to say about her ex-partner. She didn’t resent him in any way and told me that there was nothing he said or did that caused the breakup. In fact, there was nothing that he could have said or done to prevent it either. The reason she had to end it, she said, was that she slowly came to realize that she wasn’t able to be her true self in the relationship. In her words: “I knew that if I married him, and had kids with him, I would end up deeply unhappy because I knew in my heart and my gut that this wasn’t who I am meant to be.” She said that she has no regrets and feels like a lighter, happier person now that she is being true to who she is.

Such huge and life changing decisions are never easy to make. But when we do make them, we can often look back after some time has passed and recognize that some aspect of our true self was being pushed down. Every facet of our lives is a part of who we are and is an avenue for expressing our identity. Whether it is our relationships, our work, our environment, or any other part of our lives. My friend’s story is an example of a very big change and a very big decision, but smaller examples from every aspect of our lives can have a huge effect on us, mind, body and soul. So when we feel that there is something in our lives that prevents us from being our true selve, it might just be worth changing it.

It doesn’t have to be a major life change. If a project at work is making you feel like ‘this isn’t right for me’ ask to be reassigned to something else. If you’re not satisfied with what you’re spending your free time on, consider your interests and seek them out. Look at your ph360 advice on ‘Place’ and spend more time in environments right for you. Look at the ‘Talents’ section and try your hand at something you may naturally be good at. Use your ph360 to help you be your true self. Don’t be afraid to make a change. If something isn’t working for you, try making some little changes so you can live your life how it’s meant to be lived. Listen to your heart and your gut. Listen to that cliché advice from your teens – be yourself. But don’t just be yourself. Embrace yourself!

Have you ever felt like a part of your life was stifling you? Have you ever made a change that just felt ‘right’ for you? What do you do in your day-to-day life to embrace yourself? Let us know in the comments.

Katarina Smythe

If you have at some point felt overwhelmed by your ph360 then we have some very exciting news for you! 🙂

There is just so much information we can gather from assessing your phenotype (and that’s what you do when you take your measurements and answer all those questions – you’re finding out exactly how your genes are expressed right now) and with that, ph360 can reverse engineer your health and give you the advice you need to stay in optimal health and prevent possible dis-ease in the future. And Health is more than just food and exercise. It encompasses 360 degrees of life – where you live, what you do, who you hang out with, and all those little nuances that make you think or act differently to everyone else!

So within your ph360 you will find insights that are specific for your body, your lifestyle and your health right now – from your foods and exercise, to your social interaction, your environment, the way your mind works and your natural talents. These insights and this information is there so you can choose to achieve and sustain an optimal state of health.

Yes, it may be a little different to what is currently out there – that’s because it’s about YOU, not a generic diet or protocol that is the same for everyone. If you want some more info on this – please visit and subscribe to our Youtube channel, or pop over to our resources page at ph360.me/resouces.

So the information is now at your fingertips – how you can achieve optimal health and live as your body intended….

But the most difficult thing to change in health is our behaviour – our habits, our beliefs, and what we’ve already been lead to believe…

And so to initiate a behaviour change, not only do we need to provide the information for you, but we need to provide it in a way that can easily integrate into your day…. quite a challenge considering we are all very, very different! And so! The challenge was set and has now begun..

Over the next few days you’ll notice a considerable change in the way your ph360 looks on the inside.. we have had lots of feedback about ph360 being overwhelming with so much information.. so we’re evolving with you – and the way that you are changing.. ph360 is becoming more about every day life – easy, simple, quick, little bits at a time..

So imagine sitting at the bus stop or waiting for your morning coffee/tea/juice/smoothie 😉 and flicking through your ph360 to find something new that you can integrate every day… whether it’s a little tip, discovering something new about yourself, a suggestion for something you might like to try, a smiley food to have as a snack or a multitude of other tidbits of information to help you thrive in every day life..

Well, it’s almost here! We’ve been working super hard to adjust ph360 in a way that is a little simpler and easier to implement into your everyday life…

So think of your new look ph360 as your “Daily Dose” – where you can login every day – and find out something new – all about you! So health becomes more fun, a part of your every day, rather than a chore that needs to be done once a week or thought about once a month…!

We are super excited with this first step toward personalised communication so we hope you enjoy the new look and feel of your daily dose ph360 – you’ll notice some changes over the next few days as we implement the new format…

Check in regularly for new tips, ideas and suggestions to keep you in your best body, mind and soul.

And, by the way, YES, you do have access to your entire food list so just click on “FULL FOOD LIST” from your food dashboard at any time! 🙂

We will have new tutorials up soon but most of the changes we hope you will find self-explanatory…and we don’t want to make you wait any longer!!

When you look at the bigger perspective, changing the health of the world is actually quite simple – if we start to prevent chronic pain and disease now – in the future – it doesn’t even exist… So we applaud you for taking this giant step in realising that you are unique and you DO have the power to choose the future of your health.

And we are simply here to support you in that choice – so we relish each and every one of you – your feedback, your ideas, your support, your enthusiasm, your sharing, and your journeys to health that will change our world for generations to come. We thank you from the bottom of our hearts!

Life is busy. Usually this just means that your life is full – full of friends, full of family, full of fun, and full of meaning. Between work, the house cleaning, social engagements and other responsibilities it can be challenging to find time to take care of yourself. Making major changes to your health can seem like a daunting and difficult task, but it doesn’t have to be. Here are 7 easy things you can do at any time throughout your day to take better care of yourself and get the most out of life.

1. Yes, physical exercise is important and we should all do it, but I’m talking about movement throughout your day. Many of us live sedentary lifestyles and do not move our bodies in the way they were made to move. Set yourself an alarm for once every hour and take 30 seconds to move your body in a way that is safe for you. You could do some stretches sitting at your desk or go for a short stroll.

2. Pick up the phone. Call a good friend, or that cousin you haven’t spoken to in a while, or your mom. Don’t call to ask a question or a favour. Call ‘just because’. After a 10 minute, no pressure conversation, you’ll both be in a better mood.

3. Go to your happy place. Your environment can have a huge impact on your body and mind. Look at the ‘Place’ section of your ph360 and spend a little time in a space that’s best for you. Do you need a cosy environment? Find a corner of your house where you can be comfortable for a little while. Do you need wide open spaces and fresh air? Go for a short walk through a park.

4. Put the cookie down! We all have our favourite foods but making big changes to your diet doesn’t have to be scary. Is there something that you eat regularly that is a frowny food on your ph360 food list? Commit to cutting out that one thing. Once you have conquered it, cut out another. Or two. Or all of them! It will get easier.

5. Be mindful. Take a few minutes out of every day to take a conscious step back and just observe. Traditional forms of meditation are fantastic but you can also try deep breathing or just having some quiet time to slow down and take stock.

6. You do you. What’s something you are good at or enjoy doing? Maybe it’s puzzles, or dancing or helping others. Have a look at your ‘Talents’ section of ph360. Spend some time doing something you have a natural talent for. You’ll have fun and you’ll feel better about yourself.

7. Let it go. Don’t be hard on yourself. You ate the cookie? So what? Tomorrow you won’t. Forgot to call your friend? That’s OK. You can do it now. You’re not perfect. No one is. So cut yourself some slack and give yourself credit for the things you DO achieve – no matter how small they may seem. Don’t dwell on the things you don’t do. Just keep trying!
Katarina Smythe

Your environment can have a huge impact on your body and mind. Look at the ‘Place’ section of your ph360 and spend a little time in a space that’s best for you. Do you need a cosy environment? Find a corner of your house where you can be comfortable for a little while. Do you need wide open spaces and fresh air? Go for a short walk through a park.

4. Put the cookie down! We all have our favourite foods but making big changes to your diet doesn’t have to be scary. Is there something that you eat regularly that is a frowny food on your ph360 food list? Commit to cutting out that one thing. Once you have conquered it, cut out another. Or two. Or all of them! It will get easier.

5. Be mindful. Take a few minutes out of every day to take a conscious step back and just observe. Traditional forms of meditation are fantastic but you can also try deep breathing or just having some quiet time to slow down and take stock.

6. You do you. What’s something you are good at or enjoy doing? Maybe it’s puzzles, or dancing or helping others. Have a look at your ‘Talents’ section of ph360. Spend some time doing something you have a natural talent for. You’ll have fun and you’ll feel better about yourself.

7. Let it go. Don’t be hard on yourself. You ate the cookie? So what? Tomorrow you won’t. Forgot to call your friend? That’s OK. You can do it now. You’re not perfect. No one is. So cut yourself some slack and give yourself credit for the things you DO achieve – no matter how small they may seem. Don’t dwell on the things you don’t do. Just keep trying!
Katarina Smythe