“Lengthening your exhale reminds you to pause.  Deepening your inhale helps you feel into your next pause.” Carole Fogarty

I’ve written this post in response to the many emails I’ve received of late.   It seems quite a few of you are feeling anxious, stressed and overwhelmed with what life has thrown your way today, this week, this month or this year. Yep, life can do that.

As many mentioned, you are having trouble meditating – know that often a more formal sitting meditation practice may not be the ideal solution – at this point in time anyway.  In fact, dealing with not being able to meditate may cause even further anxiety and frustration for you. I hear you, and have seen this many times at my rejuvenation retreats.

My starting place to all things stressful is to come back to the breath and with the gentle therapeutic practice of restful, restorative yoga. I feel at times it’s a  more accessible way to enter a meditation practice – in fact I consider it a meditation practice in itself.

Restful yoga is my great love and the very foundation of my Rest and Rejuvenation Retreats.  So you will notice in the therapeutic breathing meditations (below)  two of them are enjoyed resting in a restorative yoga posture.  The reason is simple.  Give the body permission to surrender (stress, fatigue, worry and anxiousness)  and you’ll be helping the mind and nervous system let go and relax.

It all starts with a therapeutic pause:

To take the edge of any form of stress, excess worry or anxiety it all starts with a pause. Whether its a 30 second or 5 minute pause.  Remember to pause often.

Pausing creates space inside of you.  Pausing turns your awareness away from the outside world (for a moment) and places more importance on your inside world.

Pause helps you let go, re-balance and take the edge off those stressful feelings and thoughts.  Pausing is incredibly therapeutic.

Lengthening your exhale reminds you to pause.  Inhaling deeply helps you feel into your next pause.

3 therapeutic breathing meditations:

We are all unique wonderful human beings so you may find you benefit from different breathing practices on different days. Play around with them.  Feel into them and see how your body and mind responds.

These breathing meditations are all about taking the edge off  anxiety or stress.  Spend longer in these breathing practices and support a deeper release from anxiety and stress. Practice daily over a month and you’ll be feeling significant changes.  Enjoy.

1 – Back breathing to dissolve fear:

Most of us breath into the front of our bodies.  But how often do we actually breath into our side ribs or back of the body?  Not often enough or never I’m guessing.

Trust me “side and back breathing” is incredibly therapeutic. Practice either sitting on your chair or in child’s pose pictured.

Imagine your lungs as a balloon.  As you inhale the lungs evenly open, expand and fill.  In all four directions.  Belly swells and opens, side of your ribs push out away from the spine and back ribs gently expand.  The muscles in your back start to let go and unwind, your spine has space, shoulder blades and shoulders un-clench and you may notice your posture start to improve.

Breathe into your kidneys:

A great way to encourage your breath to soak deeply into your back is to breathe into your kidneys.  You can do this sitting in a chair or to deepen the experience resting in child’s pose pictured above.

1. Gently rest the palms of your hands over your kidneys.  Left hand over left kidney, right hand over right kidney. This will make it easier to direct your awareness, energy and breath into your back.

2. Now inhale feeling your side ribs and back open up and expand. If you can, get a sense of the kidneys letting go and softening with each exhale. It’s a very subtle yet powerful sensation.

3. Continue breathing beyond your kidneys and into your whole back.  Become aware as your hands slightly rise on each inhale.

Chinese medicine believes our kidneys hold fear.  Bringing your awareness and breath into the kidneys will increase blood and energy flow and invite more spaciousness around your kidneys.   Tight feeling kidneys may suggest you are clenching onto some old fear and/or have totally depleted your energy reserves.  Yep, tight kidney’s are a sign of total exhaustion.   Use a forceful exhale to release any stagnant energy and residual fear.  Inhale deeply to invite more energy and life force back into your kidneys.

Know that whilst this may sound super easy, many of us may find breathing into our backs difficult.  If you don’t feel much movement at the moment that’s Ok, be patient, eventually the breath will soak deeper and deeper into your body.

2 – Crocodile pose for stomach stress:

“By mindfully breathing for ten minutes a day, in as little as 8 weeks you strengthen the part of the prefrontal cortex involved in generating positive feelings and diminish the part that generates negative ones” – Richard Davidson PhD.

I tend to hold stress in my stomach so I happen to find crocoidile pose (laying on your belly and breathing into your heart, lungs, tummy and pelvic area)  incredibly therapeutic.  Whilst it may look divinely simple never underestimate its deeply restorative benefits.

Crocodile pose calms the mind, soothes the nervous system and supports you in feeling safe- so you can easily release tummy anxiousness, butterfly’s and stress so you can let go and then relax the whole front part of your body.  Guaranteed you feel lighter afterwards.  Like a weight that’s been lifted from your body.

If you are unable to lay on the floor you can still benefit by folding your arms on the desk or table in front of you and resting your head on your folded arms.  An awesome therapeutic pause.

Lay down on your tummy, rest your forehead on folded arms, close your eyes and follow your breath.  As you breath think calmer, slower, deeper, calmer, slower, deeper.  The rest will happen automatically.

It’s important there is no effort or strain when resting in crocodile pose.  Your body must feel totally comfortable.

3 –  The 27 breath therapeutic pause:

When you don’t have the luxury of resting on the floor then the 27 breath meditation  is the perfect practice to give yourself a little breathing space.  It will help take the edge off and create a little space in your head, around your heart and from the world around you.

If you have 1 minute to spare (tick), can breath (tick) and can count (tick) then you are able to receive the benefits from this very simple yet relaxing breath meditation. Close your eyes if you can but if that’s not possible simply counting the breath in your minds eye is fine.

Bring your full awareness to your breath and to the counting.  The counting keeps your attention on the breath (stops your mind from wandering) effectively creating a helpful therapeutic pause.

Inhale 27, exhale 26, inhale 25 exhale 24, inhale 23, exhale 22, inhale 21, exhale 20, inhale 19, exhale 18, inhale 17, exhale 16, etc.

Breath work matters.  It matters a lot.  If you are interested there is a wonderful 2 minute talk given by the awesome Dr. Andrew Weil.  Click here to watch.

More help for anxiety and stress:

Alternate nostril breathing – your nose is directly linked to your brain and nervous system. In times of emotional distress and upset, a few rounds of mindful nostril breathing will soften the intensity of over reactive emotional states.

Therapeutic bath rituals –   A warm bath helps the body let go and relax.  Especially when you add healing ingredients to your bath water such as Epsom salts, vetiver, rose essential oil, grated ginger, baking soda,  flower essences or cinnamon sticks.  Not to mention how incredibly restful it is for a fatigued mind.   I say it’s the ultimate meditation practice.

Lighten your load - Eliminate, eliminate, eliminate. Simplify, simplify, simplify. Breathe, breathe, breathe.

A fabulous restful yoga and mindful breathing DVD

12 ways to release muscle tension on the spot: Stress simply distracts the body from healing itself.  Don’t let stress be the number one focus for your mind and body.

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What I’m loving at the moment:

This book has to have the simplest explanation on how our brain works and easily explains how stress blocks our children from learning, and adults from thinking clearly. I am so in love with this book. I had many aha! moments.

Goldie Hawn’s message and research is simple.

Teach children to relax and their learning and behavoir improves considerably.  This book is a keeper. A book you buy and keep beside your bed.

10 Mindful Minutes: by Goldie Hawn.

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Rest and Rejuvenation Retreats, Ubud, Bali, July & September 2012:

It’s all about the practice of intentional rest, gentle yoga, mindful breathing, hand mudra’s, daily body treatments and meditation for a calmer, healthier and happier you.

Please click here for all the relaxing details.

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“I have collected hundred of examples and concrete cases of how men and women conquered fear and worry by prayer”  Dale Carnegie 1948

Repeating a meaningful bunch of words from your heart can infuse peace into any situation.  Whether you call it prayer, affirmation, mantra or even wishful thinking.  Words silent or spoken have an energy flowing through them. Your words create and therefore matter.

I don’t know about you but for me, the simple act of bringing the palms of my hands together, resting them gently over my chest and dropping my eyes and head slightly (towards my heart) helps me enormously.

It’s one of my favourite hand mudra’s from yoga.

It nudges me – almost instantly – out of my head, guides me gently back into my body and reminds me to live more from my heart space again.  Yeah!  That’s a great place to live from.

Add a prayer/affirmation to your hand mudra and it only helps deepen  your peaceful relaxation experience.

Dale Carnegie in his book   How to Stop Worrying and Start Living wrote how he frequently dropped into the first church he found open.  “I close my eyes and pray.  I find that doing this calms my nerves, rests my body, clarifies my perspective, and helps me revalue my values.  May I recommend this practice to you? Dale Carnegie.

A beautiful prayer to calm and centre you:

The Buddhist loving kindness prayer I discovered many, many years ago and I still to this day consider it as one of my favourites.  Below is a shorter version of that prayer.

I trust you find the words, message and energy behind it as beautiful as I do.  Enjoy and savour every word of it.

Hands in prayer pose, eyes and head slightly tilted towards your heart (this will help the mind switch off), relax your breathing and repeat the prayer until you really, really feel your body has fully absorbed its energy and message.

Guaranteed you will feel different afterwards. I promise.

“May I be filled with love and kindness”

“May I be at peace”

” May I be well “

” May I be happy”

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What I’m loving at the moment:

If you haven’t read any of Thich Nhat Hanh’s books at least read this one.  The Miracle of Mindfulness oozes gentleness.  When you hold it you feel gentle when you read it you feel gentle. Lots of lovely simple examples of how to be more mindful in every situation of your life.

The Miracle of Mindfulness: - An introduction to the Practice of Meditation by Thich Nhat Hanh

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You can also grab your daily rejuvenation tip by clicking here

Or zip back over to Rejuvenation Lounge’s home page by clicking here

_________________________________

Rest and Rejuvenation Retreats, Ubud, Bali, July & September 2012:

It’s all about the practice of intentional rest, gentle yoga, mindful breathing, hand mudra’s, daily body treatments and meditation for a calmer, healthier and happier you.

Please click here for all the relaxing details.

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It seems wherever I turn at the moment there are reminders, clues and prompts about the beauty and hidden wisdom of letting go.  Whether its letting your day go before you fall asleep, letting go of a job you hate, letting go of how a situation should be or letting go of the past.

I happen to believe  ”letting go” is one of the most stunningly rewarding life changing practices you can get into the habit of.  It creates the space for divine magic, layered  with  new possibilities and totally new realities to reveal themselves.   Above all there is a freedom that comes with letting go.  A freedom for the flow of your life and a freedom for an anxious mind or exhausted body.

So as the theme today is letting go I’m sharing with my favourite “letting go” mantra that I repeat every day (often) and a fabulous written piece about the effortlessness in which letting go can occur.  Enjoy dear friends and may you be inspired to let go of something small or big today with ease and grace.

She Let Go

by Ernest Holmes

I found this beautiful piece of writing on facebook.  Thank you to  Rob Whalley for sharing it.  As I read it my body tingled – encouraging me to read it slowly and more thoughtfully. I did.  Many times – slowly and thoughtfully.  Of course its the simplicity of it all that really appealed. I love simple.

And, it is for this very reason I’m sharing it with you.  Really, really, really hope you enjoy it as much as I did. Fingers crossed.

SHE LET GO …. without a thought or a word, she let go.

She let go of the fear.

She let go of the judgements.

She let go of the opinions swarming around her head.

She let go of the committee of indecision within her.

She let go of all the “right” reasons.  Wholly and completely, without hesitation or worry, she just let go.

She didn’t ask for advice.  She didn’t read a book on how to let go.  She just let go.

She let go of all the memories that held her back.

She let go of all the anxiety that kept her from moving forward.

She let go of all the planning and all the calculation, about how to do it just right.

In the space of letting go, she let it all be.  A smile came over her face.  A light breeze blew through her. And the sun and moon shone forever more.

Written by Ernest Holmes (1887 – 1960)

Durga mantra to remove obstacles:

“Om Sri Durgayai Namaha”

I discovered this mantra when reading one of my favourite books of all time The Path of Practice: A Woman’s Book of Ayurvedic Healing by Maya Tiwari.

I started last year (2011) including this mantra in my morning practice – repeating it from my heart for five minutes.  It felt so good.  It felt right.

I then added the mantra to my walks on the beach. The mantra resonnated even more deeply with me when I released it to the sea breezes, waves and sand.

The results were and still are magical.  Life began to flow with more lightness.  I wasn’t attached to outcomes and prescribed ways of doing things.  I found myself letting go of the most mundane of things, realizing how freezing letting go can be – in any given moment of my life.

Give it a whirl.  Perhaps repeat it in your first waking moments before getting out of bed and then let the mantra guide you from there.  It has a habit of popping into your mind when you need it the most.

“Om Sri Durgayai Namaha”.  Invokes the removal of obstacles in the material, maternal and spiritual fields.

The pronunciation is ohm shree dur-gah-yi nah-mah-ha.

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What I’m reading at the moment:

Being a lover of all things French, I’m really enjoying this true story of an American women who falls in love with a Frenchman and moves to France.

If you love food (tick), love Paris (two ticks) and love a little romance (uber ticks) then you’ll love this book.  Lunch in Paris:

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“Give your body breathing space and you’ll create more space in your life” by moi

Is your body clenching, sucking it all in, squished and tight?  Or perhaps today, it’s feeling  relaxed, open, spacious and coping well with whatever life throws at it.

You’ll never know though (if it’s closed or spacious)  unless you mindfully take the time to check in with how your body is travelling on any given day.  The earlier you catch disappearing spaciousness the easier it will be to come back to a relaxed  and spacious body and a more relaxed spacious you.  And, you gota love that.

A simple 2 minute ritual of actually breathing more space into your body can dramatically alter the whole mood, flow and experience of your day.  Guaranteed!!!    Remember this handy mantra “Spaciousness goes where the breath flows”.

Take a moment to notice your body now.

Is your body pushing through the day with the “hand brake” on – closed and tight …… or cruising along nicely in fourth gear – relaxed and open?  Perhaps you are somewhere in between.

Let your body support you flow through your day the best way it knows how – when its relaxed, feeling light and spacious.

If your shoulders become slumped, rounded or tight, you lose spaciousness not to mention a deficiency for your heart chakra.

If you’re feeling anxious your stomach is likely to tighten and tense and you lose spaciousness.

If you chew your nails your jaw is likely to be clenched losing spaciousness.

Get the picture!

Here’s how to create spaciousness in your body:

Know you can create more spaciousness, right here, right now – anywhere in your body, simply by “breathing in spaciousness”.

Feel or sense each inhale slowly invite a little more spaciousness into your shoulders, neck or elsewhere and then use your exhale – deliberately – with a little force –  as it encourages releasing and letting go.  After 5, 6 or even 7 breath cycles you’ll soon be feeling more spacious in that part of your body.  Yeah!

Below is a good starting point for identifying keys parts of our body that are known to quickly lose their spaciousness in times of busyness and stress.  Hope it helps.

Create spaciousness in your butt:

Many of us ( myself included)  hold frustration and stress in our butts.  Yep, with clench them, and then clench them some more. Locking in all that juicy frustration.  Time to let go.

1.  Focus on your buttocks.

2.  Start breathing into your buttocks

3.   Get a sense or feeling of them un-clenching, releasing and letting go with each exhale

4.  Inhale into your buttocks and get a sense of creating more spaciousness with each inhale. Inhale spaciousness ……. exhale letting go.  Inhale spaciousness …… exhale letting go.

When you bring your awareness and breath to any area of your body, more blood and energy flows there.  You create space. Its’ that simple.

Create spaciousness in your tummy:

1. Place your hands on your belly area.

2. Breathe into your belly – feel it rise on the inhale.

3. Inhale spaciousness into your belly – exhale and feel (no matter how small) a releasing and letting go.

4. Inhaling spaciousness …… exhaling releasing and letting go Continue until your belly is soft, relaxed and filling like a balloon on each inhale.

The more breath you invite into your belly the more space you create not only for your stomach but organs as well.

Create spaciousness in your heart:

1. Place your hands on your heart area.  Using your hands helps hold your awareness there.

2. Breathe into your heart – notice how your heart feels – no judgement – just notice

3. Inhale spaciousness into your heart – exhale and feel  a releasing and letting go.  Feel or sense a softening of your heart muscle.

4. Inhaling spaciousness …… exhaling letting go. Continue until your heart feels softer, more open and relaxed.

**If you are struggling today opening your heart you might find laying on a yoga bolster or rolled blanket really, really helpful in creating more space for your heart. Click here to read more.

Create spaciousness in your shoulders:

Create space in your neck, shoulders and shoulder blade area.

1.  Focus on your shoulders and neck.

2.  Start breathing into your shoulder and neck area.

3.   Get a sense or feeling of this area un-clenching, releasing and letting go with each exhale

4.  Inhale into your this area and get a sense of creating more spaciousness with each inhale. Inhale spaciousness ……. exhale letting go.

Inhale spaciousness …… exhale letting go. Continue until your shoulders feel more open, relaxed and spacious.

Create spaciousness in your hands – it’s a beautiful thing:

I personally love doing this spacious breathing ritual into my hands, fingers and wrists.  You might be surprised how much stress and tightness they hold.

1.  Focus on your hands

2.  Start breathing into your hands – your fingers – palm and back of the hands – wrist

3.   Get a sense or feeling of them un-clenching, releasing and letting go with each exhale

4.  Inhale into your hands and get a sense of creating more spaciousness with each inhale. Inhale spaciousness ……. exhale letting go.

Inhale spaciousness …… exhale letting go.

Continue until your hands feel lighter, spacious and more relaxed.  You’ll also find this has a flow on effect up your arms as well. Photo by RobW

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Here’s my “Unwind Essences” resting in an amethyst geode waiting to be shipped off to their new homes.

Made with love by me, the Unwind essence helps you let go of your day, release stress and tension, calm a worried mind and trigger the relaxation response in your body.

Please click here to find out more.

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In case you don’t know I’ve been facilitating Rest and Rejuvenation retreats in Ubud, Bali now for over 8 years.  They are my absolute passion. Without a doubt.

And, as you can imagine, in that time I’ve got to know and love Ubud intimately. So, as I often get asked questions about Ubud,  I thought its about time I put pen to paper and share with you some of my favourite places to eat, have a salsa lesson, shake your booty and other fun adventures if you ever get to Ubud.

When in Bali my life revolves around totally pleasing my senses……  and my body.

Where shall I eat today, where to indulge for a massage, time to sit and gaze over beautiful rice fields, ah, the smell of divine incense (always in the air), the sound of temple bells reminding me prayers and blessings never stop in Ubud, what healer to see, time for a new moon yoga class, where to dance the evening away, salsa lesson time and if I’m lucky – I’ll managed to organise my next   Rest and Rejuvenation Retreat.

Guaranteed if you ever get to experience Ubud your sense of touch, taste, smell, sight and hearing are all heightened – very deeply.  It’s common feedback from my retreat participants.  You reconnect with your body at a very intimate level.  You feel replenished.  The pace is kind, nurturing and I absolutely love it.

And yes, they are my toes pictured here in a flower bath. What can I say.  Bliss! It’s one of the afternoon therapies offered at my retreats.

And, if you really want to get hear what others say about Ubud and my retreats please click here and read the most beautiful heart felt words.  I actually cry every time  I read them.  I feel truly blessed.

My driver:
Need a driver then I have the man for you.  Nyoman rocks.

It takes just under an hour to get from the airport at Denpasar to Ubud and its such an easy drive.   Nyoman is a wonderful guy, speaks great English, has an air-conditioned car and is a father of two gorgeous children.  Click here for his facebook page and you’ll find his contact details.

Where to eat:

Firstly you need to know I’m vegetarian, favouring the Ayurvedic approach and eat simply real food that’s close to its source.  In Ubud, you can expect to find lots of great raw, organic, gluten free, vegan, vegetarian warungs or cafes.  Ubud is the best place to get healthy.

Cafe Soma – High Vibe Organic

It’s owned by Johnny an awesome Balinese guy who lived in New York for many, many years as a banker.

Call in for a drink or something to extra healthy to eat.   The organic food is blessed with love and soulfulness.

Why not try the “Mango Madness” - Luscious mango’s, coconut milk, cinnamon, clove and nutmeg.  Perfect for a hot day.

Later in the afternoon I tend to drink their Ojas builder – served warm, its a blend of dates, honey, cinnamon and warm cashew and coco milk. Divine.  Great for the shakti in your belly.

There’s lots of raw, semi raw organic and Ayurvedic foods on the menu but my favourite to eat for either breakfast or lunch is the organic red rice pudding.  It was a favourite with nearly everyone on my last Rest and Rejuvenation Retreat. And Johnny is always up for a chat and will quite happily share a story or two with you.  As about cacao.

Soma High Vibe Organic Delights – Jalan Dewi Sita, Ubud (0361) 971 120

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Yellow Flower Cafe:

This is the latest hip place to eat with the yoga crowd in Ubud.  It’s a little out of Ubud centre, but well worth the beautiful 10 minute walk.   My favourite dish there is a candle nut curry (like macadamia nut).

Food mostly organic and vegetarian.  It’s in a very secluded location off the beaten track and away from any noise (except for roosters of course)  It really feels like your own private eating temple.

Access is only by foot along a rice paddy track.  Find the Campuan steps (just over the champuan bridge) climb them – there’s over 100 and then turn right.  Walk for about 5 minutes.

Yellow Flower Cafe, Camphuhan Steps,  Ubud  (0361) 88 99 865

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Warung Saya:

Fabulous Indian, Thai and Balinese food.   This small 3 tabled warung (cafe) was recommended by my Balinese hairdresser Angie.  You’ll find it in Jalan Goutama.  But, blink and you’ll miss it.  Only open for dinner, its on the opposite side of the road to Bar Luna going away from the main streeet.

Ask for Amier the owner, you’ll know him when you see him.  He’s very groovy, muscled up and a lover of  poodles – which are often sitting in a pram out the front of his shop.   True. Very True.  If you’re after designer clothes for your dog Amier is the man.

I always eat here on my first night in Ubud – and many other nights.  It’s always busy so get there early.

warungs.saya@yahoo.com   (085) 792 969.

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Bali Buddha:

I’ve been eating at Bali Buddha for over 10 years now.  Its across the road from the Ubud Post Office.  The homemade taco’s and carrot and beetroot salad are my favourites there.  Expect to see a selection of raw food, Ayurvedic dosha balancing drinks and oodles of juices.

Bali Buddha also have a health food store next door.  The chewy chai cookies are divine.

Its also worth having a look out the front on their noticeboard.  An huge array of healers, places to rent and other activities that are happening around the place.

Click here for their web site. They also do home delivery.

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Kafe:

Hugely popular.  Always busy.  Feast on the freshest organic vegetarian, raw, vegan and gluten free dishes and juices.  It’s in Jalan Hanoman 44b, near the yoga shop.  Its even got free wiifi.

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Soba:

I love this place.  It’s hidden in the back streets and away from all the hustle bustle of Ubud centre. They serve mainly soups,  the menu is small,  their food is organic and grown sustainbly locally.  If you are there on a Sunday morning then drop into the local organic Farmers market out the front.

Warung Sopa – Jl. Sugriwa No.36  Padan Tegal Ubud.  It’s a little tricky to find but there are signs.

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Warung Bu Bu’s

This is one of Ubuds best kept secrets - so I’m reluctant to share.  Its a little out of Ubud but you can walk there or grab a driver (there’s millions of them everywhere).  The easiest way to find it is ask for the The Meditation Shop in Jalan Raya Penestanan – its right next door

You can click here for Bu Bu’s details and find out about their home stay accommodation.

Made (owner and chef) buys all ingredients daily at the markets so everything is absolutely freshly and loving prepared. Expect to pay around 25,000 or $3.00 for this dish.  I happen to think its the cheapest, yet best Balinese food ever!

Make sure you say hello from Carole and give them hug from me.

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Pizza Bagus:

Ok, this is a deviation from the healthy cafes but my boys love it and sometimes when travelling and eating oodles of rice you just need a pizza.

Extremely busy and very popular.  It’s a little out of the centre of town but you could still walk there.  You’ll find Pizza agus as Jalan Raya Pengosekan | Pengosekan.  Click here for their web site.

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Sara Organiks:

The secret is out and sara organiks is now oh, so popular.   Tricky to find the track to walk along but just ask the locals.  Once on the right track its a divine walk to pleasure your senses.  I often enjoy walking in silence to Sara Organiks and soak up all its goodness.

Alternately if the day is too hot for you simply ring ahead and ask for a motor bike pick up.   Now that’s a fun experience.

The food is is mostly organic, locally grown using permaculture and fair trade principles.  Their red rice is exceptional.

Sara Organik – Subak Sok Wayah, Ubud.  (0361) 780 1839  Web site click here.

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Hairdresser:

Don’t get your hair cut and coloured before you go to Ubud, do it in Bali.

Anjie, is in Jalan Hanoman 34, Ubud.

Expect to pay around $15.00 for cut and colour.

Anjie is a great Balinese character and has previously owned a hairdressing salon in Jakarta with 10 staff.  She knows what she’s doing.

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Have a massage everyday:

There are literally so many places to have a massage or body treatment in Bali I really don’t know where to begin.  So I thought its best to share with you two of the best consistently great value Balinese massages.

Lily Spa:

Cheapest traditional Balinese massage that is consistently good go to Lily Spa, Jalan Bisma, Ubud.   Opposite Honeymoon Guesthouse.

lilyspa@yahoo.com  (0361) 927 7625

Cantika spa:

Treat yourself to a massage in the rice fields surrounded by nature.   It’s magical. Ketut Jessie (owner) uses natural Balinese herbs in all your body treatments.

She has two locations one off Jalan Penestanan and another on the way out to Sari Organiks.  Look for the signs.

Salsa dancing:

Ok, this is such a fun thing to do in Ubud.  Treat yourself to a free salsa class and get your Latin groove on.  I love it.

Cafe Havana – Cuban bar and salsa dancing  Click here to visit web site

Indus restaurant on Monday nighters.  Click here for web site

Dancing and music:

Laughing Buddha bar – click here for their facebook page

Bar Luna - Fast becoming Ubud’s version of Paris’ legendary Deux Magots, it is the place to be seen, where the minds, hearts and bellies of readers, writers, thinkers, hipsters and munchers alike are nourished.  Click here for their web site.

XL Lounge – Great music, fabulous atmosphere.  If I’m in need of some dancing this is the place I go.  Love it.  Behind football field on Jl Monkey Forest

Jazz cafe – great food, cool jazz.  Click here for their web site.

Casa Luna - have Brazilian jazz on a Wednesday night

Indus restaurant – Latino music Mondays and Friday nights. Dance and get your Latin groove on.  Click here for their web site

And, in case you are wondering, yes, there are a couple of spots left for my July and September Rejuvenation Retreats in Bali.

Email me if you are interested  healthylivinglounge (@) gmail.com

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Why not subscribe via email or rss feed and get free updates

You can also grab your daily rejuvenation tip by clicking here

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Rest and Rejuvenation Retreats, Ubud, Bali, 2012:

It’s all about the practice of intentional rest, with daily body treatments and meditation for a calmer, healthier and happier you.

Please click here for all the relaxing details.

_________________________________

“Our thumbs, fingers and palms of our hands emit currents of energy.  By creating certain postures with your hands, fingers and thumbs you open up energy channels to encourage flow and healing”.

There have been so many amazing  healing stories talked and written about the shiva linga hand mudra that its hard to ignore.  So, I thought I’d share this potent hand mudra with you as it’s one I’ve  been doing every morning since last October, right before my alternate nostril breathing.

I must admit there is something quite settling and very comforting sitting on my yoga bolster and bringing my breath and awareness onto the sensations this hand mudra has on my whole being.

From my experience mudra’s subtly bring balance back into my body.

Somedays I feel their balancing and healing effects whilst other days I don’t – and simply trust they are working their magic.

My inspiration for practising this hand mudra is that I’m following the wisdom of Maya Tiwari at the moment.

I was also blessed recently to have met her and experienced her teachings on meditation and women’s healing rituals firsthand.  Such a joy.

The shiva linga mudra is one of the first mudra’s she recommends to bring balance back to our nervous system and breath along with strengthening of our prana (energy).

I’ve decided to share two variation of the shivalinga hand mudra from two wise women.  The first from Maya Tiwari and the second from Gertud Hirschi whose book and hand mudra’s deck of cards I’ve used for years.

Strengthen your prana with Shiva linga mudra:

“The effect of mudras can be intensified with your breath, mindfulness and focus”

Maya Tiwari has taught her students for decades that this mudra merges your shakti and shiva energies, bring the nervous and breath into a state of balance. “It’s a vital practice for strengthening your prana or breath-energy which will, in turn make you aware of the rhythms of your subtle body.  This practice brings about a deep state of calm within the body and harmony within yourself and your relationships”

The practice by Maya Tiwari

• Sit upright in a quiet comfortable chair or pillow.
• Bring your left hand close to the chest with the palm facing upward.
• Keep the fingers together
• Make a fist with your right hand and place it securely on the left palm.
• Extend the right thumb upward
• The right hand is a metaphor for your solar breath (right nostril)
• The left hand is a metaphor for your luna breath (left nostril)
• Close your eyes and mediate

Help the healing process:

Gertrud teaches that this mudra can be used against tiredness, dissatisfaction, listlessness and depression.  ”We can use it when we feel drained.  You can do it while you are waiting.  This mudra helps the healing process, no matter where we are sick.  In terms of healing, this mdra is responsible for many more wonders than people know.  Keep this fact in the back of your mind when you need healing”.  Gertrud Hirschi

The practice by Gertrud Hirschi

Do as often as you like.

• Hold the fingers of the left hand close together level with the abdomen with elbows pointing outward and slightly forward.
• Left hand is shaped like a bowl to hold the right hand
• Right hand forms fist with thumb pointing upwards
• Imagine your left hand a mortar
• Imagine your right hand a pestle
• During your first breaths, mentally let whatever makes you feel sick fall like dark pebbles into your left hand.
• With the edge of your right hand, grind everything into the finest dust, which you then blow away from your hand like fine sand.
• Then remain seated and let the energy flow

Mudras: Yoga in Your Hands
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You can also grab your daily rejuvenation tip by clicking here

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A few places still available for only my 2012 July and September “Rest and Rejuvenation” retreat Ubud, Bali

Click here for all the details

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Sometimes all it takes is three taps on the shoulder (from the universe) to nudge you into buying that book, or phoning that person or taking that action whatever it might be. Then there are those other moments in life when something comes along your path and you just know. Know without a doubt. It’s a feeling that resonates deep within you.  I’m sure you know what I’m talking about.

Well, my friends that feeling happened to me last week when reading an update from Robbyn LaPlant about mercury being in retrograde until mid April.

At the end of her wise words she shared a powerful meditation (to help with the energies of mercury in retrograde) which I knew – then and there – I had to use for myself and share with you.

It’s simple and you know how I love simple.  Plus it works effortlessly in its simplicity. Guaranteed you will feel lighter afterwards when you hand over any insecurities and anger.

Even if the guided meditation doesn’t resonate with you right now, in this moment, I have a feeling it may be a handy little 10 minute meditation to support you move through any difficult times in the future.

Enjoy, and let me know what you think.

Powerful Releasing Meditation:

By Robbyne LaPlant White Wolf Journeys.

I wanted to share a powerful meditation with you to support you through the Mars retrograde. It’s all about leaving your anxiety and insecurity behind.

1. Find a quiet place where you will not be disturbed. Do this at night or in a dark room.

2. Light a single candle and turn all the lights off.

3. Close your eyes down and see yourself in complete darkness. This is being in the midst of your fear or anger.

4. Focus on your breath until you become comfortable with the darkness.

5. Open your eyes and see the flame from the single candle. This represents your divine light illuminated to guide your journey when you choose to move through the emotion.

6. Close your eyes again and see that there is a brilliant light in the distance, move toward the light. As you get closer you will see that there is the entrance to a cave.

7. Step into the cave and you will find there is a brilliant ray of light at the other end. As you step through the cave you will find the light is the sun shining on the other side.

8. Step through and there you will find your future self ready to give you guidance and to share. You will find you have left the anger and insecurity behind and in this place can receive guidance for your journey.

Photo by spcbrass

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What I’m loving at the moment:

I’m reading Women’s Power to Heal: Through Inner Medicine by Maya Tiwari. Includes healing osteoporosis, menopause and fertility. Have you ever considered aligning your monthly cycle to the new moon to improve your health?

______________________________

Why not subscribe via email or rss feed and get free updates

You can also grab your daily rejuvenation tip by clicking here

________________________________________

Rest and Rejuvenation Retreats, Ubud, Bali, 2012:

It’s all about the practice of intentional rest, restorative yoga, mindful breathing, daily body treatments and meditation for a calmer, healthier and happier you.

Please click here for all the relaxing details.

_________________________________

If your meditation practice has been a little sloppy of late or in need of some inspiration, then you might be interested in a great meditation support tool ……  come meditation cheering buddy.  It’s an “app” for iphone, ipad and android and I am so, so loving it.

I’ve been using the Insight Timer app for the past month – curious to see if it would be worthy of sharing with you.  My research criteria was simple.  Use it daily for 30 days for my two – 20 minute daily meditation practices – get to know my way around the app and its features – plus check out the live meditation community.

At this very moment as I write there are 84 people meditating with this app around the world with the majority being in North America and Europe.  You’ll never have to meditate on your own again.

After 30 days, my insight timer app is a definate keeper- my new best friend – it’s here to stay with the added bonus I’ve made some very lovely, kind, caring meditation friends from around the world.  It’s a beautiful thing.

You might also like to know that I ended up buying this app twice, as I love it so much.  One for my ipad and then one for my iphone.  They do differ slightly in layout.

So, if you feel drawn to this app (like I was) I’ve written a brief overview below.  Let me know what you think or if you’ve found another meditation app we should know about.

10 things I loved about this app:

1. Choose between nine different sounding Tibetan bells as to the type of tone you’d like to start and finish your meditation with.  They are truely beautiful sounds.  Adjust the number of times the “gong” goes off at the beginning and end of your practice.

2. You can see who else is meditating with you “live” around the world.  This alone inspires.

3. You can receive (and send) messages of encouragement from people who have just meditated with you.  This is a beautiful thing.  You have a choice of two messages – Thanks for meditating with me – or – I like your message. You’ve gota love that.

4. Only first name and country is shown.  No one really need know who you are.  You are simply meditation buddies.

5. There is an option to be friends with other meditators.  The benefit being you can send personal messages.

6. Records stats for you.  Total monthly and weekly minutes along with days with at least one session and consecutive days.  For example the past 30 days I have meditated 22 hours and 10 minutes.  I’m guessing you might find this really, really helpful in knowing just how your meditation practice is progressing.

7. You can set yourself reminders to help you maintain a regular ritual

8. Link it to your facebook page.  Impress your friends, why not!

9. You can journal.  This is an awesome feature of the app.  As soon as you finish a screen comes up giving you the option to journal …. perfect for all those amazing insights that sometimes float to the surface in a meditation space.

10. It tells you exactly how many people are meditating around the world at any one time, who they are, how long they are meditating for and how long they have to go.  You’ll soon find there are others around the world meditating often at the same time as you.

Insight timer:

The name of the “app” is insight timer. You can click here to check it out.  There’s a free version which I’m guessing doesn’t come with the community.  For the ipad its currently $2.99 and for phones its $1.99

There’s lots of reviews and it rates a 5 star.

If you happen to be already using it I’d love to hear your feedback.  In fact any meditation stories welcome – as I’m about to start a “Meditate With Carole” skype class next month. Leave a message below or email me   healthylivinglounge @ gmail.com.

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What I’m loving at the moment:

I’m reading Women’s Power to Heal: Through Inner Medicine by Maya Tiwari. Includes healing osteoporosis, menopause and fertility. Have you ever considered aligning your monthly cycle to the new moon to improve your health?

_________________________________

Why not subscribe via email or rss feed and get free updates

You can also grab your daily rejuvenation tip by clicking here

________________________________________

Rest and Rejuvenation Retreats, Ubud, Bali, 2012:

It’s all about the practice of intentional rest, restful yoga, mindful breathing, hand mudra’s, mantra’s daily body treatments and meditation for a calmer, healthier and happier you.

Please click here for all the relaxing details.

_________________________________

My body loves the Ayurvedic way of eating. Over the years I’ve come to understand the more more “in tune” I am with my tummy the calmer and more settled I feel.  It’s true.  Certain foods (like ghee) really relax my belly.  Eating mainly warm food works wonders  and sipping warm water is so much better for my digestion.

Sure I’ve ventured off, over the years, exploring other ways of eating such as raw food and vegan but nothing seems to work as well for me as the Ayurvedic approach.  My body thrives on warm, light food with a good dash of ghee.

I encourage you to start “tuning in” to how your tummy feels after eating and drinking.   Notice how it reacts to “that drink” or “that dish”.  Notice how your body feels when you skip a meal or eat on the go.

For me skipping a meal is probably one of the worst things I could do.  My body quickly becomes agitated and restless.  My nerves are frayed.  I’ve left my body.

So, for years now I’ve let my tummy tell me the right and wrong foods to eat – and its so closely linked to the Ayurvedic way its not funny.

This is where I stop writing and hand you over to the fabulous Ayurvedic expert on all things digestive, Nadia Marshall from Byron Bay, Australia.

You are welcome to check out her blog Agni or watch her on Agni TV …. she has a beautiful energy.

Top 10 Ayurvedic Digestion Tips:

by Nadia Marshal Ayurvedic consultant, Ayurvedic cook, yoga teacher and writer, Byron Bay

Western medicine recognizes many of the top chronic diseases of our time being dietary-related. Ayurveda, the traditional medical system of India, takes things a little further. It teaches that ALL diseases are dietary related; that ALL diseases actually begin in the digestive tract due to an imbalanced digestive fire.

So, gaining weight isn’t necessarily a big deal in Ayurveda but indigestion is. What we eat, when we eat and how we eat… matters. A lot. But what matters more is starting to notice how we feel after we eat and responding to that.

1:  Drink hot water and avoid cold drinks – cold drinks and cold food (like ice cream) put out your Agni while hot water fuels it …. so sip boiled water or herbal teas throughout the day and you’ll feel like a different person! If its hot, room temperature water is fine.

2:  Always eat fresh fruit on its own – we get this one really wrong in the West! Fruit is digested really easily. If you eat it with other foods, it stays in the stomach too long and is over-digested …… it ferments and turns into Ama! So always eat fruit on its own as a snack between meals.

3:  Scrape your tongue – get a metal tongue scraper (preferably copper) and gently scrape the coating off your tongue each morning. This is your Ama. If you don’t remove it, it will be reabsorbed.

4:  Have a ginger, honey and lemon tea every morning – add 1/4 tsp fresh grated ginger + 1 tsp honey with a squeeze of lemon to hot water and drink in the morning before your breaky. This mix is specially designed to strengthen Agni and remove Ama!

5:   Eat a lighter meal for dinner and a bigger meal at lunch – our Agni is strongest in the middle of the day, when the sun is highest in the sky so eat more at lunch and a smaller, lighter meal in the evenings.

6: If you’re not hungry, don’t eat – If you’ve had a massive, heavy meal that you haven’t finished digesting by the time you’re supposed to eat your next meal, don’t eat ….. or have something really light instead. Give your Agni time to do its job!

7:  Don’t overdo the raw food – raw food diets are all the rage but they are not great for your Agni. So, enjoy raw food in moderation but don’t overdo it. Cooked food is much, much easier to digest and supports long-term balanced Agni.

8:  Don’t overdo the exercise – a gentle 20-30min walk in nature everyday for the rest of your life will be far better for your Agni than on-again-off-again bootcamps! Extreme, erratic approaches to exercise will affect your Agni, your nervous system and your mind… so do something you enjoy, at a pace you can sustain!

9:    Don’t be afraid of oil – using a moderate quantity of good quality, stable oils in your cooking is great for your Agni… it is fuel for your internal flame! Organic, cold-pressed oils like sunflower and sesame oil are good… and ghee is fantastic because it specifically balances Agni. Olive oil is great too but don’t over-heat it.

10:    Eat real food – take baby steps towards eating more real food… by ‘real’, I mean food that your great grandmother would recognize as food. This will involve learning how to cook a few dishes from scratch, using whole foods like rice, moong daal, spices etc. Sounds scary but it really isn’t if you have a good cookbook.
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A little more info on the awesome Nadia:

Nadia Marshall is an Ayurvedic Consultant and Cook and Professional Writer. She is Co-Managing Director of the Mudita Institute & Health Clinic in Byron Bay and publishes their monthly online magazine, “Lifefood”.

Nadia has written and self-publishes an Ayurvedic Food & Lifestyle Course, “AGNI: Building a Strong Digestive Fire”, has co-authored two cookbooks. She  also writes a blog and publishes regular videos on the Ayurvedic approach to diet and nutrition at www.agniblog.com.

________________________________

Why not subscribe via email or rss feed and get free updates

You can also grab your daily rejuvenation tip by clicking here

_________________________________

Rest and Rejuvenation Retreats, Ubud, Bali, 2012:

Some spaces still available for my July and September retreats.

It’s all about the practice of intentional rest, restorative yoga, mindful breathing, daily body treatments and meditation for a calmer, healthier and happier you.

Please click here for all the relaxing details.

_________________________________

“Letting go a little improves life. Letting go alot brings happiness and joy” Jim McGregor

Feel more relaxed and peaceful on the inside by simply turning 100% of your awareness inwards. Yes, give yourself permission to disconnect from the busyness around you (even if its only for a few moments) and re-direct your energy, awareness and breath inwards.

Once your awareness is gently guided away from the stimulating, overly demanding outside world – you have successfully pushed the “pause” button – on your day – and are now ready to enjoy a simple relaxation practice.

You are your own best expert of your body …….. and you know in this moment  ………… whether you are living life from your calm, peaceful centre ….. or  responding to life from a fatigued, stressed, exhausted place.

The picture shown, is one of my all time favourite restorative yoga postures, balasana.   I happen to think it’s one of the kindness relaxation practices we can offer our mind, body and life.

And, if that suggestion doesn’t appeal then I’ve shared a few others with you below.

Enjoy, my soon to be very relaxed, friends.

Calm your nerves and release the tension:

1:  Turn your back to the world: Balasana or child’s pose (pictured above) is incredibly restorative.  It’s such a simple way to calm an overcrowded mind, insomnia, call back your scattered energies back, calm your breathing and relax.

Click here for full details. I promise you’ll love it.

2:  Melt the frown and lose the clenching. Smile and release the worry.  It takes energy, lots and lots of energy to hold a tense, tight frown on your forehead.  Lose the frown and relax the skin across your forehead.  Notice how any pressure in your temples is automatically released at the same time.

While you are at it, zoom into your teeth, mouth and jaw.  Un-clench your jaw, relax your tongue (very important) and part your teeth slightly. Feel the release.  This helps enormously release facial, jaw and neck tension.  You might even notice your shoulders starting to un-hunch, relax and drop. Bonus.

Melt the frown, un-clench your jaw and drop your shoulders.

3: Ocean therapy.  Trust me, this is divine. Close your eyes, gently cup the palms of your hands over your ears, now listen to the sound of the ocean.  You can actually hear the waves inside your head.  Bliss. Enjoy for as long as you need too.

For an added dose of relaxation gently move the palms of your hands very slightly in a circular motion.  I personally find this little ritual incredibly soothing.

4: Rest your eyes: Eyes often hold lots of stress, fatigue and tiredness.  Give your eyes a well deserved break. Lay down, close your eyes and place a yoga eye pillow over your eyes. Allow the soft gentle pressure of the eye pillow help your eyes let go of fatigue and strain.

5: Chant “Om”: Chanting is refreshing and brings a light quality to your being. It’s incredibly therapeutic and helps clear heavy, dull, stuck energy in your body.

Take a full deep breathe in, and on your exhale gently chant om (aum) down into your body and out into the world. One om will probably last around 10 seconds or longer depending on the size of your inhale.  As little as five rounds of om can significantly calm your mind and body.

6: Alternate nostril breathing: Calm your mind and sooth your nervous system by enjoying 5 minutes of alternate nostril breathing.  All the juicy details are explained in an old post of mine.  You are welcome to read it –  12 great reasons to start alternate nostril breathing.

Photo by yogamama

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What I’m loving at the moment:

I’m reading Women’s Power to Heal: Through Inner Medicine by Maya Tiwari. Includes healing osteoporosis, menopause and fertility. Have you ever considered aligning your monthly cycle to the new moon to improve your health?

_________________________________

Why not subscribe via email or rss feed and get free updates

You can also grab your daily rejuvenation tip by clicking here

_________________________________

I can highly recommend Ananga’s guided meditations and music.

Please click here to listen.

“Practice peace, drink tea” Samovar Tea Lounge

Why not slow down, unwind and digest your day by sipping tea peacefully with two teaspoons of mindfulness.  Allow each mouthful to dissolve your worries, each swallow to deepen your breath and each pause before the next sip, to relax your body.  Tea has the power to do that.

Turning a cup of tea into a ritual of meditation, mindfulness or pure enjoyment is one of my most favourite things to do on this planet.  So you can imagine how excited I was when I found myself at the Samovar Tea Lounge in San Fransico – Mission Castro earlier this month.  Yep, it’s true, I was officially the happiest person on our planet that day.

I’ve been a fan of Jesse Jacobs from the Samovar Tea Lounge and his newsletters for a while now.  I’m sure quite a few of you are already getting his newsletters.

His philosophy to life and the ritual around tea is one of the first things you feel, and I mean really feel, when you walk into his tea lounge.

The tables are full of beautiful tea pots and drinking ware not to mention the divine colours filling glass tea pots.  And, to top it off Krishna Das playing in the background.

It feels unique, is unique and I wish lived closer.  In case you don’t know I live in Australia.

Anyway, to give you a small taste of Jesse Jacobs philosophy (and the reason I was inspired to write this post) here’s a snippet from his menu:

Slow Down And Sip Some Tea:

“Let your cup of tea lift you above the daily grind, filling you with calm and vitality. Let this infusion of pure water and carefully picked leaves connect you to the farmer who cultivated the tea harvest, the Samovarian who brewed the pot, and to your breath in this moment. Listen to your heartbeat and look around. Who do you care about? Who cares about you? What else matters? Not much actually. Can you slow down enough to see your life and touch the world and those people you love?”

A word of warning comes with visiting the Samovar Tea Lounge – so much choice – I honestly didn’t know what to order.  And, for those of you who know me well this will come as no surprise –  I ordered the chai masala.

Add more slow tea moments:

So, after my recent visit to Samovar Tea Lounge I felt it divine timing to remind myself – and perhaps you as well –  around the lost art of taking the time to sit down, sink into the moment and really savour the pleasure from drinking a great cup of tea – or coffee for that matter.  No standing, texting, multi-tasking, stressing or the like.

I’m all for starting a “slow tea” movement.  How about you?

More “slow tea” moments simply make the world a more peaceful place.

And to get your tea rituals brewing make sure you head over to the Samovar Tea Lounge blog.  Oh, and if you want to drool over some great teas click here. Enjoy.

Here’s the fabulous Chai Masala I savoured.

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What I’m reading at the moment:

10 Mindful Minutes: by Goldie Hawn. Great book for understanding how the brain works  - and evener greater book for appreciating the importance of teaching our children mindful breathing.  When you read this book you’ll understand how intimately the breath and brain are connected.  I’m loving it.
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Why not subscribe via email or rss feed and get free updates

You can also grab your daily rejuvenation tip by clicking here

Or hang out with a cool bunch of people and unwind a little over at our facebook page

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Unwind Retreats, Ubud, Bali, 2012:

It’s all about the practice of intentional rest (gentle & tranquil yoga, therapeutic breathing, yoga nidra meditation) for a calmer, healthier and happier you.

Please click here for all the relaxing details.  I’d love it if you could join me.

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Still to this day one of the most popular articles I have ever written is  ”Smile into your organs“.  It’s all about holding a smile on your face,  feeling the feelings of the smile (for me its joy and a lightness) and then with a little help from your breath send that smiling energy into each of your organs.  One smiling breath at a time.

Smile into your liver to dissolve anger, smile into your kidneys to help dissolve fear or smile into your lungs to help dissolve sadness.  Trust me it works, even if some organs resist at first (and believe me – they do resist at times) eventually they will soften enough to open up and receive the smiling energy.

I’m all for smiling as a therapy.  I’m all for smiling as an awesome way to flow through life.

So I was thrilled to watch and read about the latest scientific studies on smiling from Ron Gutman at Ted TV.  He shares how smiling is directly linked to our longevity and overall health and well-being. You’ve got to love that.

And, as 2012 is the year where I’m keen to live life more lightly, I reckon smiling is an easy, no-brainer way to bring more lightness into our daily life.  What do you think?

Wake up and smile:

How about smiling with your lips, cheeks, eyes and whole face first thing in the morning and let it soak into your body.  Remember your first waking thoughts/rituals will either bring you closer or take you further away from the kind of day you’d like to have.

So, in an attempt to add more smiling faces to our planet I’m sharing Ron Gutman scientific research and insights on smiling.  You can also click here to watch his 8 minute talk on Ted TV

Amazing facts about smiling:

By Ron Gutman

1:   Smile is stimulating to the brain as eating up to 2,000 bars of chocolate

2:  Smiles aren’t just a response to feeling good, they can actually make you feel good.

3:  Smiles can predict success in marriage.

4:  Frequent smilers report greater well-being throughout life

5:  Smiles not only makes you look more friendly, it actually makes you look more competent

6:  Smiles can help you live longer

7:   Smiles hold the same meanings in cultures around the world, even for cannibals

8:  Smiling can help connect with others quickly

9:  Smiling is evolutionary contagious

Smiling activates the emotional processing centers of our brains and produces real, tangible pleasure that we can experience and enjoy. When we smile we don’t only feel good, but we also look good to others around us. We’re perceived to be more friendly, sociable, trustworthy, and even more competent. When others see us smiling, they see us in a better light, and they instinctively and instantaneously mimic our smiles. This smile activates the emotional processing centers of their brains and makes them feel better. It also strengthens our connection to them and improves our social interactions.

Photo by Theen

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What I’m doing at the moment:

After travelling in America for the past few weeks I’m currently following Nadia’s Ayurvedic eating advice –  Why?  Because I know light warm food calms me down, settle my nervous system and relaxes my being after so much travel. Plus I’m secretly addicted to my afternoon tea of chai tea and date and coconut balls.  Love you Nadia xx

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Why not subscribe via email or rss feed and get free updates

You can also grab your daily rejuvenation tip by clicking here

Or hang out with a cool bunch of people and unwind a little over at our facebook page

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Unwind Retreats, Ubud, Bali, 2012:

I’d absolutely love it if you could join me for lots of very gentle, tranquil restorative, yoga nidra meditation, mindful breathing and daily specialized Ayurvedic and Balinese massages.  No yoga experience needed just an intention to let go, unwind and experience profoundly deep relaxation.

Please click here for all the relaxing details.

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You may or may not know that I write daily (well mostly daily) tips here on my blog.  I’m actually wanting to collect 365 absolutely awesome unwinding tips so I can pop them all together.  I’ve been working on them now for over a year.

It’s a constant flowing process.   Add some, delete some, re-write some.  I’m in no hurry.  I’ll simply know when I have 365 of the most helpful, inspirational and/or even life changing Unwinding Tips that are ready to for releasing into the universe.

In the meantime I’m able to keep track in a rather casual way which are the most popular ones by the responses I get when I post them up on Rejuvenation Lounge’s facebook page.

So, without further a do here’s the most popular unwinding tips for 2011.

Enjoy, and if you have a moment let me know your most favourite one.

25 of the most popular unwinding tips for 2011:

In no particular order.

1: Sometimes you simply need to walk away from your routine and the familiar – to clear your mind, gain some clarity and see your life differently.

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2: Stop doing things you know aren’t good for you. If you know it drains your energy then do something about it.

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3: Just for today, step back, let go and trust in the flow of your life.

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4: Today might be the day you choose a different response to a difficult or challenging situation.    You might be surprised with the results.

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5: Let it all go. Stop squinting, lose the frown, drop and relax your shoulders, un-clench your jaw, now smile – doesn’t that feel better!

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6: Seek silence and spend time alone.  More being and less doing.

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7: Today feels like a great day to simplify, eliminate and un-complicate. It’s about more letting go and less holding on.

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8: Centre yourself with a prayer. Hands in prayer pose and repeat:

“May I be filled with love and kindness”
“May I be at peace”
” May I be well ”
” May I be happy”

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9: When nothing is working – do nothing.

Create some space for flow to happen again.

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10: Invite more simple into your life.

Simple creates flow. Simple is kind to your body and mind. Simple fuels your heart with all the good stuff. Simple creates spaciousness both in and around us.

Simple is the very foundation from which we “feel” more connected and peaceful

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11: Feeling pressure, overwhelmed or confused?

Ask yourself  “What’s essential?”

It opens the doorways for all the unnecessary to fall away so you can re-focus your energy onto living your life and not how someone else wants you too.

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12: Relax ……… you are here now.

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13: Shake off the over analyzing. Take lots of pauses and just let it go.

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14: The wonderful art of pausing. Think before I speak. Breathe before I react. Rest before I exhaust myself.

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15: A  weekend of clearing clutter can create the space for life to flow again.

It’s got to be one of the best therapies for getting “un-stuck” or shifting unwanted energies around you.

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16: My personal power word for the year ahead is “Gentle”

Think gently, talk gently, listen gently, drive gently, cook gently.

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17: Loving the idea that “15 minutes a day of doing absolutely nothing” can and does change your life.

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18: Live Well With Less. Your stuff can drain your energy, demand your attention, continue to cost money (insurance, storage, cleaning etc) and cause you to worry.

Less stuff = less worry.

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19: Have your ever tried an “echo” exhale?…… Exhale slowly and fully …. Pause….. Then exhale again…….There is always a slight residue left in the lungs.

In that residue is to be found the sludge of toxic memory and ego. Exhale
further, let them go and experience and even deeper state of peace.

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20: Is your heart chakra deficient?

Relax your shoulders, lengthen your posture and lift your chest.

Inhaling “I receive love” – Exhaling “I share love”

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21: Your ear lobes are energetically linked to your brain.

When the right ear lobe is massaged it allows the left brain and pituitary gland to become stimulated.

When the left ear lobe is massaged it allows the right brain and pineal gland to become stimulated.  This gives you a “whole brain” experience.

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22:

Sometimes all it takes is a 20 minute walk in nature.

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23: Distract yourself from over thinking or worrying by tracing the figure 8 into the palms of your left and right hand.  It has an incredibly calming effect.

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24: Stop trying to force things to go your way. It knots you up, tenses your body & interrupts the flow of your life.

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25: Rest is not a weakness. It’s essential. Quality rest makes a valuable contribution to your body, to your mind and definately to your soul.

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You can also grab your daily rejuvenation tip by clicking here

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Rest and Rejuvenation Retreats, Ubud, Bali, 2012:

I’d love it if you could join me.  Now offered 3 times a year in Bali – March, July or September.

Please click here for all the relaxing details.

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“I absolutely love listening to Ananga play the beautiful Udana flute.  Her flute music is one of the most soothing and relaxing sounds on this planet”  Carole Fogarty

Click here to sample the 9 tracks

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Open this book at any page and I promise you’ll be inspired to go forth and live a healthier, happier and juicer life.  Not one single page is wasted.  Every page is full of colour,  endless words of wisdom, inspiration and valuable well-being sign posts. It’s written is a fun, funky way.  Crafted with oodles and oodles of passion.  Energy jumps off every single page.

I bought this book about 6 months ago and refer back to it often for inspiration.  Please don’t be fooled by the title.  It’s so much more than food.  Whilst many of you will already know I lean towards the Ayurvedic lifestyle of eating – and this book is more towards raw,  I still feel it’s a keeper and not just one of those books you borrow from the library and give back.  And, if you’ve already read it, this may be perfect timing for you to re-visit the wisdom.

Simply read Kris Carrs top 15 suggestions below and get an instant  feel of her energy and what she believes are the keys to living life like you mean it.

Lots of focus on the importance of rest, meditation, calming the mind, putting time aside just for you, the craziness of chemicals, moving your body and healthy boundaries.  It includes all the stuff I love.

So, if you happen to be need of a little motivation to change your current lifestyle then look no further than the list below.

Oh, and in case you haven’t heard of Kris Carr she developed cancer in her early 30′s (she’s now 40) and totally turned her lifestyle and eating habits around to be here today to write the Crazy Sexy series of books (she’s influenced by the Hipprocates approach to health).  I personally find them joyful and would happily recommend them to anyone with health issues or wanting a kick in the “derrier” for a healthier lifestyle.

But don’t take my word for it – you be your own best expert. Read through her tips below, feel the energy of her words and see if her writing style speaks to you.

Top 15 crazy sexy lifestyle tips:

1. Get back to nature and back to the garden – preferably the organic garden – when affordable – when not, try to choose fruits and veggies that are less sprayed. You can find a Shopper’s Guide to Pesticides at foodnews.org. There are over 80,000 chemicals in our world today, eating them and putting them on our bodies is a dangerous proposition.

2. Create an anti-inflammatory diet and lifestyle. Learn about pH, the acid/alkaline balance, and say goodbye to the SAD, acidic diet in favor of alkaline raw organic veggies, sprouts, green drinks, green smoothies, enzymes, vitamins, minerals, love and oxygen.

3. Make juice not war. Green smoothies are great too. My favorite juicer is the Breville Ikon, and the best blender is the Vitamix. Instead of your morning cup of Joe, (or nightly cup of booze) try filling your day with fresh vegetable juice.

4. Drink lots of clean, purified water.

5. Decrease the amount of animal products you consume (especially dairy products) and move towards more of a plant-based diet.

6. Refined sugars and processed starches are the devil – dump them. If it’s made in a lab it takes a lab to digest. If it has a shelf life longer than you, don’t eat it. Choose low glycemic foods as much as possible.

7. Shake your booty. Your lymph system, which carries away waste, needs you! Unlike your heart, it doesn’t have a pump.  Aerobics is the pump. Brisk walking is the pump. Yoga is the pump.

8. Give your colon a regular spring-cleaning. That’s right, flood your body with alkalinity and flush it of toxins. As the good stuff goes in the bad stuff should come out – on a regular basis.

9. Use natural skincare products. Your skin is your largest organ and what you put on it you literally drink in. Everything you consume either gets assimilated or eliminated. Chemical creams and perfumes tax your body big time.

10. Stress also creates acidity, so turn down the volume on chaos and turn up the joy factor up. Find and regularly commit to activities that help you bring it down a notch. Some ideas: meditation, gratitude journaling, guided relaxation or visualization CD’s, nature.

11. Snooze. Snooze. Snooze. Optimal hours: 11-7am.

12. Chew. Your stomach does not have teeth.

13. And stop eating late so that when you snooze, your body can focus on repair instead of digestion.

14. Set boundaries so that you have the physical and emotional time to take care of yourself – it’s not selfish, it’s self-preserving.

15. Make time for fun, for love, for laughter!

* Click here for Crazy Sexy Diet by Kris Carr

Kris Carr’s Green Smoothie

Makes enough for 2 people. You can adjust the recipe accordingly. My taste buds are different than yours so don’t be afraid to play!

-1 Avocado
-1-2 pieces of low glycemic fruit: we love green apple, pear, berries & cantaloupe
-1 Cucumber
-A bit of kale or romaine or spinach
-Coconut water (or purified water)
-Stevia to taste
*You can also add a sprinkle of cinnamon and some cacao.
*You can also use coconut meat or almond butter or nut milk in place of avocado.
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What I’m really, really  loving:

The Path of Practice: A Woman’s Book of  Healing With Food, Breath and Sound by Maya Tiwari

I absolutely love this book.  It”s certainly my favourite book for 2011. I felt such a connection – it brought tears to my eyes – on more than one occasion.

Don’t you love it when a book really resonates with you.

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“I absolutely love listening to Ananga play the beautiful Udana flute.  Her flute music is one of the most soothing and relaxing sounds on this planet”  Carole Fogarty

Click here to sample the 9 tracks

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As I return from Ubud, Bali after facilitating another Rest and Rejuvenation Retreat, my heart is filled with the beauty of prayer.  The beautiful Balinese Hindu culture offer many delicious daily prayer, blessings and offerings to their 16 main gods and goddesses.  They face east to pray, the men with legs folded and the women sit on their heels with knees bent (yes, the yoga pose of vajrasana).  Just as you wear a wedding ring as a symbol of love so do the Balinese wear a sarong and sash to show the gods they are serious with their prayers.

Staying with my Balinese family I watch them daily bless many energy locations of their family compound with flowers, dupa (incense) and holy water.   It fills me with an overwhelming feeling of being safe and protected.   I have the Hindu gods on my side.

So, whether you feel drawn to prayer or not, I know without a doubt simply being in Bali surrounded with a continious flow of prayer  - you can’t help but feel more peaceful, more centred and certainly more grounded on the inside.

You’ll also find yourself smiling more than usual.

Witnessing prayer is therapeutic, yet practising prayer I have found brings my awareness to the bigger picture of life.

I get a sense of being connected to something greater than myself – the universe, and that I am not alone.

I obviously needed to be reminded of this as the Balinese healer I visited a few weeks ago, told me whilst I was spiritually strong I needed to simply pray more for things that I want.  I can do that.

Bottom line, support from the heavens is always there, you simply need to ask.

I promise to let you know about my experience with the Balinese healer soon.  It’s a great story.

Prayer for protection and guidance:

*October 2nd is the one day of the year set aside in the church calendar to honour your guardian angels.  I actually didn’t know this but was blown away to find out I actually uploaded this article onto my blog on October 2nd.  I got goose bumps all over.

I feel quite drawn to angels and archangels.   I own lots of oracles cards many of them Doreen Virtues. So, with that in mind I share a prayer where you surround yourself from the four key directions with an archangel.

You can apply this prayer/ritual not only yourself but your home, your car and your family.  Enjoy.

Face east.

• Call upon Archangel Uriel who resides in the east.  This is the energy of clarity, re-birth and new beginnings.  In your minds eye imagine, hear or sense the clarity that flows from the east.
• Call upon Archangel Gabriel who resides in the south. This is the energy that supports overcoming fear. In your minds eye imagine, hear or sense your fears dissolving as you connect with the energy of the south.
• Call upon Archangel Raphael who resides in the west. This is the energy of coming into wholeness by overcoming the opposites.  Raphael means “healer of god”.  In your minds eye imagine, hear or sense a letting go of that which doesn’t serve who you are today as you feel more whole and healed.
• Call upon Archangel Michael who resides in the north.  This is the energy of wisdom and love.  In your minds eye imagine, hear or sense an abundance of love and wisdom flowing into you from the north.

If you are anything like me then you might like to light a candle to encourage more mindfulness.  Once you feel connected to the four directions and four archangels  imagine being soaked in beautiful white light.  If other colours come to mind, just go with those.  Sometimes I imagine being soaked in green or purple light.

Enjoy and trust in the flow of your life.

Photo by Wandering Angel

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What I’m loving at the moment:

I have always felt particularly drawn to hand mudra’s as a way of bringing balance back into the body.  Simple and easy to do.  Gertrud Hirschi  deck of 68 cards are perfect for exploring the healing power of hand mudras.  Mudras for Body, Mind and Spirit:

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Come join me at my next Rest and Rejuvenation in Bali:

Daily restful yoga, mindful breathing practices, yoga nidra meditation and daily hand selected Ayurvedic and Balinese body treatments.

Click here for all the relaxing, restful and restorative details.

Are having trouble putting time aside to unwind, digest and let go of your day?   If you are, then I’m guessing you’ll love my recent DVD discovery.  It may well be the perfect therapeutic relaxation partner you’ve been looking for.

In fact if I was clever enough to make my own simple restful yoga and mindful breathing DVD, it would be very similar to this one.

So you can imagine how excited I was when I bought Rodney Yee’s Relaxation & Breathing DVD from Amazon and loved it.

It includes 5 simple restful yoga postures and 3 mindful breathing practices.   If pushed for time you can simply do 10 minutes of mindful breathing practices.  If you have around 30 minutes you could easily complete all 5 of the very therapeutic, restful yoga postures.

Mix it up depending on how you feel and the time you have available.  After all 10 minutes of mindful breathing and relaxation has to be better than none.

I’ve written quite a bit about simple restful yoga and mindful breathing before (there’s a few links below) but sometimes we are too restless to “let it all go” by ourselves and that’s when a DVD can come in very handy.  A handy little partner to help you stop, rest and digest your day.   Plus, I have to admit I like the sound of his voice, its very calming.

*Why you need to know about restorative yoga – * Five great therapeutic uses for your yoga bolster – * Restful yoga for insomonia – * De-stress with legs up the wall – * 12 ways to release muscle tension on the spot

Rodney Yee’s Tips:

Here’s a couple of the key points that Rodney talked about in his introduction that particularly resonnated with me.

1. To be relaxed requires full and deep breathing.   To breath fully it is necessary to be relaxed

2.   Connect with, and then follow your breath to help identify where you are gripping or tensing your breath.

3. Use your breath and relaxation to help let go of tension and stress.

4. Learn to surrender to the power of the breath.

What you can expect in the DVD:

Introduction

Legs up the wall to calm the mind, reduce fatigue and reduce swelling in the legs.  Perfect if you’ve been standing upall day.

Reclined cobblers pose to relax belly, help with lower back pain, open hips, aid digestion and help with menstrual cycle.

Relaxation with chair, perfect to rest lower back, open shoulders, most helpful if you sit in a chair for long periods.

Relaxation pose encourages you to let go of all movement, thoughts and bodily sensations.

Awareness breath (10 minutes) helps you identify where you grip or tense your breath.

Exhalation awareness (10 minutes) encourages you exhale completely and fully.  Begin your inhalation at the base/end of your exhalation.

Pranyama alternate nostril breathing to balance the energies in your body and calm the mind.

Bonus relaxation meditation

If you feel this DVD is just what you’ve been looking for then click here to buy from Amazon.

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My recent book recommendations:

Restful Yoga for Stressful Times by Judith Lassater

Chakra Foods for Optimum Health by Dr.  Deanna Minich

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You can also grab your daily rejuvenation tip by clicking here

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I use and love Ananga’s guided meditations and music

Please click here to sample her music:

“The way to health is to have an aromatic bath and scented massage every day” Hippocrates Father Of Medicine:

A warm bath helps the body let go and relax.   Better still a warm bath ritual can be incredibly therapeutic and deeply restorative. Especially when you add healing ingredients to your bath water such as Epsom salts, vetiver, rose essential oil, grated ginger, baking soda,  flower essences or cinnamon sticks.  Not to mention how incredibly restful it is for a fatigued mind.   I say it’s the ultimate meditation practice.

Once the bathroom door is closed you’ve officially given yourself permission to disconnect from everyone and everything.

It’s time to let go of that bossy voice inside your head, connect to the real you and “soak away” into feeling more peaceful and relaxed on the inside.   Let the bliss begin.

The flow on effects are awesome.  Resting the body will help trigger the relaxation response, calm your nerves and allow your immune and digestive system to strengthen.  Perfect if you are recovering from an illness.

As Dr.Ian Gawler shared at a workshop I attended ‘When the body is given the opportunity to rest and release tension, the body will automatically start to heal and repair itself”.

Guidelines: Don’t hurry, relax your breathing and sooth all your senses with calming music, a soft flickering candle, aromatherapy oil burner or whatever else will assist in relaxing deeply.

Below is a list of some fabulous bath recipes and rituals I’ve collected over the years.   Enjoy, and please feel free to share your own bath rituals and meditations.  I’d loved to hear them.

Therapeutic Bath Meditations:

1.  Chill out:

Epsom salts (magnesium sulfate) sedates your nervous system.  It relaxes your muscles, releases toxins and is probably best known for reducing swelling. Magnesium is a mineral your nervous system and adrenals need in order to relax.

Add one cup of epsom salts to your bath water, light a tea candle and turn out the lights.  Follow your breath for the simplest of meditation practices.

2. Let it go:

“I let go easily and effortlessly”  Carole Fogarty

Use your bath time to let go of unwanted, repetitive, worrying thoughts.  See, feel or sense your worries dissolve and melt away firstly from your head, then heart and lastly your body.  Use your exhale  (if you need too) to help you physically release and let them go them. Repeat the above affirmation over and over again if it helps.  “I  let go easily and effortlessly”

Ingredients: 1/2 cup sea salt, black tourmaline and tea light candle.   Black tourmaline is one of my favourite cleansing crystals.  It has a very drawing effect on your aura and can transmute negative energies.  The combination of sea salt and black tourmaline can help shift the negativity and leave you feeling uplifted and much lighter energetically. It’s like having the worries of the world lifted off your shoulders.

3.  Detox heavy metals and radiation:

“I am healthy and filled with energy”  Louise Hay

I found this great little recipe from Kris Carrs book Crazy Sexy Diet.  Its a great remedy  for detoxifying heavy metals out of your system or if you’ve been exposed to lots of radiation – think long plane flight or hours on a mobile phone.

Ingredients: 1 – 2 cups of epsom salts, 1/4 cup of baking soda and a few drops of lavendar essential oil.

4. Candle gazing meditation:

“It is only a thought and a thought can be changed” Louise Hay

Having trouble switching off?  Try candle gazing.  Grab yourself a gorgeous candle and ask your mind to focus on nothing but the flickering flame.  Inhale and exhale into the candle.

Very soon the gentle flickering flame will draw you into its world and lull you into a sense of calm and relaxation.  For extra relaxation support try vetiver.  Vetiver essential oil is very grounding and helps me enormously in slowing down. Rub a few drops onto the soles of your feet before getting into the bath and add 3 – 6 extra drops into the bath water.

If you are having trouble switching off there’s a good chance your adrenals are working overtime.  Licorice tea is excellent for you adrenals.  Sip whilst soaking and candle gazing.  Something else which may help you switch off is passionflower herbal extract.  I use it often to calm myself down.

Ingredients: 1 large gorgeous candle, vetiver essential oil and one cup of licorice tea (optional extra).

5. Back and belly breathing:

“My breath is a powerful healing tool”

At the moment I’m really into “mindful breathing” whilst soaking in my bath.  A 15 minutes session of back and belly breathing works wonders.

Most of us are used to breathing into the fronts of our body but what about our backs.  It can be a little tricky at first but after a while you’ll soon be able to feel the back expand on the inhale and fall on exhale.

To practice back breathing place your hands on waist with your fingers resting over your kidneys.  Breathe into your fingers and feel them rise slightly on the inhale.

It’s great for releasing muscular tension particularly in the middle to lower back.

More therapeutic bath ingredients:

Apple cider vinegar -1 cup added to your bath water is said to be very alkalizing for your body. Its also helpful for fighting bacteria,  fungal growth and bladder infection.  If you’d like to know more about apple cider vinegar visit earth clinic which is a great resource for natural remedies.

Grated ginger - 1 tablespoon added to your bath water helps to improve circulation, remove toxins and considered in Chinese and Ayurvedic medicine excellent for your health.  If the idea of grated ginger doesn’t appeal to you then add ginger essential oil or 1/2 cup of powdered ginger.  A bath I have often in Bali is filled with grated ginger, cinnamon sticks along with other ground spices to help improve circulation and detox the body.  Deepak Chopra recommends drinking at least 2 – 3 cups of freshly grated ginger tea a day, something which I particularly love sipping on in winter.  So why not try sipping freshly grated ginger tea whilst soaking in your bath.

Epsom salts and/or baking soda help remove acid waste products from your cells and tissues

Rose oil – well known in the aromatherapy world as a wonderful anti-depressant to help with anxiety and mental fatigue. Its also fabulous for aged skin.  My favourite essential oil for my face.  Imagine smelling of roses all day.

*Photo by claire.

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What I’m reading at the moment:

Crazy Sexy Diet by Kris Carr.  Includes 21 day adventure cleanse.  Packed with great chapters such as –   Make juice not war.  Go back to nature and back to the garden.   Refined sugars and processed starches are the devil.  Stress creates acidity so turn down the volume on chaos.

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Why not subscribe via email or rss feed and get free updates.

You can also grab your daily rejuvenation tip by clicking here.
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Bookings now open for my 2012 Rest and Rejuvenation Retreat in Bali.

Click here for all the relaxing details.

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“Breakfast should not be rushed or eaten on the way out of the door with car keys in hand. This causes the nervous system to become agitated and disrupts digestion” Kester Marshall.

I have some great news for you.   For a very limited time a favourite cook book of mine is now available for free on-line in e-book format.

“Warmth”  is vegetarian cookbook based on the Ayurvedic principles of good digestion, designed to bring great warmth into your food, cooking and life.  And, before you jump to the conclusion that its going to be filled with lots of  Indian dishes think again.  The recipes are modern, easy to follow and include styles such as Japanese, Italian and South East Asian.   Expect recipes like Thai sweet potato soup, green tea temple pudding, sesame and asparagus noodles and roasted beetroot sauce (yum).

Light warm food works for me:

Why I feel drawn time and time again to Ayurvedic meals is the fact they simply works for my digestion and body.  Always.

Warm light meals consistently help to calm and ground me – particularly of late with having to move home and start uni all within the space of 10 days.  Yep, my nervous system has been a little (alright alot) agitated of late.

To bring balance back into my body and mind –  as I find my academic study groove and balance my boys and life I’ve been eating light, warm, dishes with a few gentle spices to help my digestion.

I’ve written before about a fabulous mind body balancing dish called kitchari.  You might remember if you’ve been following my blog a while.

Well, what more can I say, there is no mistaking the wisdom in this ancient (thousands of years old) Indian medicine system called Ayurveda.

Here’s how you grab your free copy:

Simply click on this link and subscribe to the Mudita seasonal newsletter and Nadia will send you a free copy.

You could even save it to your ibooks app if you have an iphone so you have easy access to the recipes without having to print paper.

Enjoy, and feel free to come back and let me know what you think.

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What I’m enjoying at the moment:

Making my own home brew of organic ghee.  In case you didn’t know ghee is considered a medicinal food in Ayurvedic circles.

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Why not subscribe via email or rss feed and get free updates.

You can also grab your daily rejuvenation tip by clicking here.
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JUST OPENED ……..

I am now taking bookings for my March 2012 Bali Rest and Rejuvenation Retreat. Remember my retreats always fill.

Click here for all the relaxing, restful and restorative details.  Maximum 8 participants.

Now breathe out.

Yes, I’m obsessed with breathing, probably because still – to this day – I catch myself holding my breath or sucking my tummy in on the inhale.  Not good.  And, it’s certainly not ideal to be clenching onto your worries or restricting the inhale.

So, right here, right now as we sit in front of our computers lets all take a well deserved 2 minute breathing break.

Inhale and fill our entire lungs and body with all the good stuff a deep, satisfying inhale delivers.

No need to think about your exhale, allow it to happen naturally.   Ahhh!

As they say in yoga circles – if you take care of the inhale – the exhale will look after itself.   How true.

Remember to just breathe.

The Chinese say that “Breathing is 100 times more important than medicine”. Why? Because when you take care of your breath you take care of every cell in your body.

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What I’m enjoying at the moment:

10 minutes at night  opening up my heart chakra. You might like to read 5 great therapeutic uses for yoga bolsters

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Why not subscribe via email or rss feed and get free updates.

You can also grab your daily rejuvenation tip by clicking here.
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Join me at my next Rest and Rejuvenation Retreat in Bali.

Click here for all the relaxing details.

In case you don’t know I share daily rejuvenation tips right here on this blog.   They are great little prompters (for you and I both) to put ourselves first, and replenish our energy levels and overall well-being more often.

Today I had the urge to share the most popular recent rejuvenation tips which attracted lots of great comments and positive feedback.  Also if you are into facebook you might like to check out the daily tips over there as well.

Enjoy.

Daily Tip:

Boost your iron intake.

Soak 6 almond, 2 dried figs, 10/15 sultanas in 2/3 cup of water for 3 hours then wiz and drink.

* You might also like to read  Energy drink high in iron and magnesium

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Daily Tip:

Learn to say “no” and stop giving away your energy away uncessarily.

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Daily Tip:

Feeling rushed turns us into someone we are not. We snap, make mistakes, become unkind, stress our bodies to the max, gulp down food and forget things.

Adjust your breathing to adjust the speed of your day.

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Daily Tip:

Today I’m remembering the wonderful “Art Of Pausing”.

Think before I speak. Breath before I react. Rest before I exhaust myself.

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Daily Tip:

Massage your ears daily and your organs and whole body will benefit.

Use your thumb and index fingers to gently massage your ear lobes in small circles.   After a few delicious minutes move your fingers up to the middle of the outside of your ears, and gently rotate your entire ear in circles.  Great for tension in the upper body and over thinking.

* You might like to read Teach yourself 8 of the best ear massages.

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Daily Tip:

Today could be the day that you choose a different response to a difficult or challenging situation.

You might be surprised with the results.

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Daily Tip:

It never ceases to amaze me how a weekend of clearing clutter and simplifying can create the space for life to flow again.

It’s got to be one of the best therapies for getting “un-stuck” or shifting unwanted energies around you.

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Daily Tip:

A gentle reminder – slumped round shoulders cause your heart chakra to become deficient not too mention restricted breathing

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Daily Tip:

What you choose to think, do or say in the next 30 seconds may influence the entire mood of your day.

Make your next 30 seconds count.

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Daily Tip:

Just think of all the good a smile can bring to the most important muscle in your body – your heart.

* You might like to read Smile into your organs

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Why not subscribe via email or rss feed and get free updates

You can also grab your daily rejuvenation tip by clicking here

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Join me at my July or September 2011 Rest and Rejuvenation Retreats in Bali.

Daily Balinese and Ayurvedic spa treatments, restful yoga, mindful breathing, yoga nidra meditation, half day Balinese cooking school and more.

Click here for all the relaxing details.