Maritess De Ocampo

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Ornaments on sand in wooden box 

<p>No flights, no itinerary, no pressure, no rush—here are simple ways to pause, reflect, and reconnect with yourself. This Holy Week, staying home might be exactly what you need. We asked certified yoga instructor, FLAG lifestyle coach, and aromatherapist Marilen Elizalde for advice on how to make it restorative.</p><div><span class="fr-img-caption fr-fic fr-dib" style="width:535.996px;display:block" width="535.996"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1774862333475Marilen Elizalde.jpg" class="fr-fic fr-dib" style="width:535.996px;display:block;height:802.158px" width="535.996"/><span class="fr-inner">Certified yoga instructor, FLAG lifestyle coach, and aromatherapist Marilen Elizalde | Photo courtesy of Marilen Elizalde</span></span></span></div><p>Marilen shares, “Holy Week to me has always been a wonderful opportunity to decompress, slow down and pause. It’s the perfect time to disconnect from everyday life and allow for our central nervous system to reset. Aside from reflecting on the reason for the season, this is also a good time to do a detox.” </p><div><br/></div><div><strong>DIGITAL DETOX</strong></div><p>One of the most significant ways to gently shift to a more rested state would be through a digital detox. Marilen elaborates, “We are hardly ever disconnected from the world around us. The world is literally at our finger tips. We want to talk to someone, we pick up our phone, we want to order food, we pick up our phone, we want to find out the answer to something, we pick up our phone. It seems like there is never really a time when we are never connected.”</p><p>She further explains how there is so much noise around us even when we are alone, that our central nervous systems are dysregulated and “forever in flight or fight mode.” </p><p>Marilen encourages us to detach from our mobile device for sometime, saying, “This allows for your mind to pause. To slowly move into stillness and be present in the moment.” </p><p>“Putting our phones down will allow for more intentional activities be it alone or with those you love—like perhaps time to read a book, go for a walk in nature, have a nice chat with a friend, learn something new. You might even have time to be outside and begin to enjoy the silence of hearing the wind blow or the birds chirping.”</p><div><span class="fr-img-caption fr-fic fr-dib" style="display:block;width:665px" width="665"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1774885410507pexels-roman-odintsov-8180654 (1).jpg" class="fr-fic fr-dib" width="665" style="width:665px"/><span class="fr-inner">Marilen says, “Slowing down isn’t a sign of weakness, it’s awareness. Awareness of being present in the moment.” | Ornaments on sand in wooden box photographed by <a href="https://www.pexels.com/photo/ornaments-on-sand-in-a-wooden-box-8180654/" rel="noopener noreferrer" target="_blank">Roman Odintsov</a></span></span></span></div><div><strong><br/></strong></div><div><strong>ROUTINE FOR BODY &amp; MIND RESET</strong></div><div><br/></div><p>For those staying at home, Marilen recommends a simple flow to help reset both body and mind during Holy Week.</p><p>“I particularly love a simple routine that allows me to awaken and start my day with intention. This routine can help set you up for a positive day filled with gratitude. If you are lucky enough to have some green space, a garden or a lanai, this would be an idyllic space to use.” </p><p>According to Marilen, it would be ideal to carve out some alone time each morning after waking up. </p><p>Here are the steps to this daily routine:</p><ol><li>Start by sitting comfortably on the floor or a chair and begin the day with a morning gratitude meditation. Sitting quietly for about 10 minutes appreciating our lives and giving thanks to the blessings we have received big and small.</li><li>This is a wonderful way to set the intention for the day. How would you like your day to unfold and how would you like to react to your day unfolding?</li><li>Do a short yoga Sun Salutation practice: 5 Sun Salute A and 5 Sun Salute B.</li></ol><p>Sun Salute A is a sequence of nine yoga poses and Sun Salute B is a sequence of 17 yoga poses. Many yogis would consider this sequence a complete “all in one” workout that is good for the whole body. This practice allows for the mind, body and spirit to move as one with the breath. Every inhale allows you to take in the energy of the earth and every exhale allows you to release stale energy that has been inside you over night .The benefits of the practice are amazing. You will develop physical strength and flexibility as you move with fluidity through each pose. Your digestion and metabolism will also improve as forward bends and back bends gently massage your internal organs.</p><p>     4. Try Surya Namaskar, a practice often considered a “moving meditation.” Focusing on the breath allows for the mind to move towards stillness. At the end of the practice, you will feel rejuvenated, more centered and grateful. The daily mediation and Surya practice can take about half an hour to 45 minutes.</p><div><span class="fr-img-caption fr-fic fr-dib" style="width:591.992px;display:block" width="591.992"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1774863948335Marilen Elizalde IG Post 2.jpg" class="fr-fic fr-dib" width="591.992" style="display:block;width:591.992px;height:959.048px"/><span class="fr-inner">“Surya Namaskar, also known as &#x27;The Ultimate Asana&#x27; strengthens your back as well as your muscles and brings down blood sugar levels.&quot;| Image from Marilen Elizalde&#x27;s Instagram <a href="https://www.instagram.com/tv/CYS9YqDI2Hg/?utm_source=ig_web_copy_link&amp;igsh=MzRlODBiNWFlZA==" rel="noopener noreferrer" target="_blank">@marilengelizalde</a></span></span></span></div><div><strong>DAILY PRANAYAMA</strong></div><p>When asked what are a few beginner-friendly yoga or movement practices one can do to release tension and reconnect with their bodies, Marilen suggested breathing practice.</p><p>“While I was on my journey of diving deeper into my yoga practice, one of the workshops I attended was a two-week breathing workshop with OP Tiwari in Thailand. I literally went away to learn how to breathe! We learned about the science of the breath and the benefits of breathing properly.”</p><p>Marilen highly recommends adding a daily Pranayama or breathing practice. She shares, “Pranayama ‘is the ancient practice of using specific breathing techniques to control and l direct the body’s energy.’ While it is a core pillar in our yoga practice, anyone can benefit from it. Think of it as breath management. By changing the rhythm, speed and depth of the breath we can physically change how the body feels.”</p><p>She explains: “Taking from the true meaning of the Sanskrit words ‘Prana’ meaning life force and ‘Ayama’ meaning to control, extend or draw out.”</p><p>Here are some benefits of practicing Pranayama:</p><ol><li>Pranayama improves lung capacity and lung function.</li><li>Breath is the easiest and fastest way we can control our mind and nervous system. </li><li>Taking slow breaths allows for you to calm down and taking quick fast breaths boost or increase your energy. </li></ol><p>Marilen emphasized that there are many breathing techniques that one can slowly work with to help with releasing tension and reconnecting with your bodies.</p><p>“Alternate nostril breathing or Nadi Shodhana and Ujjayi breathing are good methods to begin with. You can Google how to do this.”</p><div><br/></div><div><strong>AROMATHERAPY FOR EMOTIONAL BALANCE</strong></div><p>As a certified aromatherapist, we asked Marilen to shed light on how scent supports relaxation and emotional balance during this time. For instance, are there specific oils or blends that she recommends?</p><p>Marilen shares enthusiastically, “Aromatherapy is an amazing modality. I particularly love how you immediately feel the benefits of the botanicals as soon as you inhale! I love all my oils!”</p><p>But she clarified that she has three specific non-negotiables: Lavender, Frankincense and Clary Sage.</p><p>She says that Lavender is known as The &quot;Swiss Army Knife&quot; of Oils and is the world’s most popular oil for a reason—is the ultimate balancer. If something is overactive—whether it’s a racing mind or irritated skin—Lavender steps in to quiet it down.</p><p>“Think of lavender as a &quot;deep exhale&quot; in a bottle. Inhaling Lavender tells your brain it’s time to slow down, making it perfect for winding down before bed or staying calm during a stressful workday.”</p><p>Marilen narrates, “In ancient times, Frankincense, the King of all oils, was valued more than gold. Today, it’s prized for its ability to ground the mind and &quot;beautify&quot; everything it touches. It works on a cellular level. It has a warm, spicy, and woody aroma. I love inhaling Frankincense as this is the oil for focus and ‘centering.’”</p><p>Furthermore, if you feel scattered or overwhelmed, breathing in Frankincense helps pull your thoughts back to the present. It’s widely used to create a sense of peace and sacred space. “I like to put a drop of Frankincense on the crown of my head when I have difficulty sleeping as it helps calm my nervous system down.”</p><p>Clary Sage is known as The &quot;Emotional Equalizer.&quot; Marilen quips, “I like to call it my ‘Tita Oil.’” While Lavender is for relaxation, Clary Sage is specifically for hormonal and emotional harmony. It has a distinct, herbal, and slightly sweet scent. Inhaling clary Sage has the ability to &quot;lighten the heavy.&quot; </p><p>She adds, “If you are feeling moody, discouraged, or mentally exhausted, Clary Sage helps lift the fog and promote feelings of clarity and euphoria. These amazing single oils are worth having in your took kit!”</p><div><br/></div><div><strong>START SMALL</strong></div><p>Being a certified FLAG lifestyle coach, we asked Marilen how to come out of Holy Week feeling more grounded and intentional. Also, what is one practice they should commit to over these few days?</p><p>As a FLAG coach, Marilen mostly focuses on lifestyle changes that help support women who are struggling with peri menopause and menopause symptoms. “However, I’ve also seen that women and men can all benefit from developing a wellness lifestyle—a life free of ‘dis - ease.’ To be able to appreciate what that really means, I particularly like to quote Pfizer’s definition of wellness. ‘It is the act of practicing healthy habits on a daily basis to attain better physical and mental health outcomes, so that instead of just surviving, you&#x27;re thriving.’”</p><p>One may not necessarily be able to change their whole lifestyle over the course of a week but one can use the week to rethink or assess their lifestyle and see where they are at. </p><p>Marilen’s non-negotiables towards attaining radiant health are:</p><ul style="margin-top:0;margin-bottom:0;padding-inline-start:48px"><li dir="ltr" style="list-style-type:disc;color:#242424;background-color:transparent;text-decoration:none;vertical-align:baseline;white-space:pre"><p>Sleep</p></li><li dir="ltr" style="list-style-type:disc;color:#242424;background-color:transparent;text-decoration:none;vertical-align:baseline;white-space:pre"><p>Movement</p></li><li dir="ltr" style="list-style-type:disc;color:#242424;background-color:transparent;text-decoration:none;vertical-align:baseline;white-space:pre"><p>Detox</p></li><li dir="ltr" style="list-style-type:disc;color:#242424;background-color:transparent;text-decoration:none;vertical-align:baseline;white-space:pre"><p>Nutrition</p></li><li dir="ltr" style="list-style-type:disc;color:#242424;background-color:transparent;text-decoration:none;vertical-align:baseline;white-space:pre"><p>Self-care</p></li><li dir="ltr" style="list-style-type:disc;color:#242424;background-color:transparent;text-decoration:none;vertical-align:baseline;white-space:pre"><p>Spirituality<br/><br/></p></li></ul><p>Her last piece of advice? “Start small! Start with one area you feel can make little changes and move on from there. Practice healthy habits daily to attain better physical and mental health outcomes to thrive!”</p><div><br/></div><div><em><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1774862550163Marilen 2.jpg" class="fr-fic fr-dib" style="width:378px"/>Marilen offers private workshops and one-on-one lifestyle coaching. If you would like to know more or do a deep dive into yoga, aromatherapy, and the fasting lifestyle, you can email her at elizaldemarilen@gmail.com or send a message through Instagram @marilengelizalde.</em></div>

What to do this Holy Week (If you're not traveling)

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What to do this Holy Week (If you're not traveling)

Mawi Fojas De Ocampo

Published March 31, 2026 12:20 AM PHT

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Updated March 31, 2026 10:23 AM PHT

Read More:

Holy Week Stay At Home Guide

Digital Detox

Prayanama

Aromatherapy

Marilen Elizalde

Body Mind Spiritual Reset

Daily Wellness Routine

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