Yoga Archives - Julie Bladon

Popular Yoga Philosophy Books

“The Wisdom of Patanjali’s Yoga Sutras” by Ravi Ravindra

The teaching in Patanjali’s Yoga Sutras is for the transformation of the whole of a human being – body, mind and soul. The first aim of yoga is the development of a steady attention. Difficulties and obstacles to this steady way of being are discussed in the Yoga Sutras and practices for transformation are suggested. Patanjali’s Yoga Sutras offer wisdom and inspiration. Patanjali recommends the eight “limbs” or steps to quiet the mind and achieve a transformation of consciousness.

Scholar Ravi Ravindra offers a fresh and direct translation of Patanjali’s text. The book contains extensive commentary and spiritual exercises. This is an insightful and informative book. It is a book that will be read and re-read with lessons gained every time.

Atha-yoga-anusasanam – Here, now, is the teaching of yoga (Patanjali’s Yoga Sutras 1.1)

“This very opening aphorism presents a challenge. It could be simply a statement placed at the beginning of an exposition of yoga. However, it is much more instructive to see in it an invitation to practice yoga always and everywhere. Yoga does not require sitting on a cushion in a meditation and in not limited to a specified hour or a particular posture. Each moment is the right moment and the present moment is the best one. Each place is the right place – the place where I now am can be a sacred place.” – The Wisdom of Patnajali’s Yoga Sutras by Ravi Ravindra

“The Wisdom of Yoga – A seeker’s guide to extraordinary living” by Stephen Cope

Stephen Cope; author, psychotherapist, leading American yoga teacher; unlocks the teachings of the Yoga Sutras and yoga wisdom by focusing on contemporary life. He analyses the lives of friends and fellow yoga students looking at a multitude of modern dilemmas such as career issues, relationship issues and dysfunctional family relationships. Looking at their life challenges, Cope brings to light some answers to the struggles experienced in life.

Whilst some people think of yoga as a set of invigorating postures and breathing exercise, this book highlights that the physical practices of yoga are only part of this vast and ancient spiritual science.

Yoga sages systematically explored the essential questions of our human existence: What are the root causes of suffering, and how can we achieve freedom and happiness? What would it be like to function at the maximum potential of our minds, bodies, and spirits? What is an optimal human life?

Cope presents an easy to follow text that explores areas such as the path of inner development, practices to build character and mental power, practicalities for the process of awakening. This is a perfect guide for a more ethical and graceful way of living in the world.

“The Bhagavad Gita” by Introduced & Translated by Eknath Easwaran

Easwaran’s best-selling translation of the Bhagavad Gita is readable and easy to follow. His introduction places the Gita in its historical context, presents key concepts, and brings out the universality and timelessness of its teachings. The book includes chapter introductions, notes and a Sanskrit glossary.

The Gita opens, dramatically, on a battlefield, as the warrior Arjuna turns in anguish to his spiritual guide, Sri Krishna, for answers to the fundamental questions of life. Yet the Gita is not what it seems it’s not a dialogue between two mythical figures at the dawn of Indian history. “The battlefield is a perfect backdrop, but the Gita’s subject is the war within, the struggle for self-mastery that every human being must wage if he or she is to emerge from life victorious.”

Easwaran (1910-1999) grew up in the Hindu tradition in India, learned Sanskrit from a young age, and became a professor of English literature before coming to the West. He was a gifted teacher and an authority on the Indian classics and world mysticism.

This translation is a timeless classic. Read it many times and you will discover new wisdom and information each time.

“On this path effort never goes to waste, and there is no failure. Even a little effort toward spiritual awareness will protect you from the greatest fear.” – The Bhagavad Gita, 2:40

“The Great Work of Your Life – A guide for the journey to your true calling” by Stephen Cope

Cope takes readers on a step-by-step guide of the revered tale the Bhagavad Gita, an ancient allegory about the path to dharma told through a timeless dialogue between the fabled archer Arjuna and his divine mentor Krishna.

Busy daily life can sometimes leave you overwhelmed and uncertain about your life’s true path and purpose. Cope says that in order to have a fulfilling life you must discover the deep purpose hidden at the very core of your self. In “The Great Work of Your Life“, Cope describes the process of unlocking the unique possibility harboured within every human soul. The secret, he asserts, can be found in the pages of a two-thousand-year-old spiritual classic called the Bhagavad Gita.

Cope makes the lessons of the Bhagavad Gita relevant for contemporary readers. He highlight well-known Western figures that have embodied the true dharma path and also uses every day stories to further illustrate the lessons of this classic tale.

If you’re feeling lost in your own life’s journey, “The Great Work of Your Life“ may provide you with answers to the questions you most urgently need addressed—and may help you to find and to embrace your true calling.

This book will offer you guidance and inspiration. It is a book that can be revisited on many occasions and is a good reminder to keep focused on your true path even when times may be challenging or confusing.

“Every man has a vocation to be someone: but he must understand clearly that in order to fulfil this vocation he can only be one person: himself.” ― Stephen Cope, “The Great Work of Your Life: A Guide for the Journey to Your True Calling”

“And now a surprise: Beethoven was deeply inspired by his reading of the Bhagavad Gita.” ― Stephen Cope, The Great Work of Your Life: A Guide for the Journey to Your True Calling

“There is a certain kind of action that leads to freedom and fulfilment,” Krishna begins. “A certain kind of action that is always aligned with our true nature.” This is the action that is motivated by dharma. This is the action taken in the service of our sacred calling, our duty, our vocation. In dharma, it is possible to take passionate action without creating suffering. It is possible to find authentic fulfilment of all human possibilities.” ― Stephen Cope, The Great Work of Your Life: A Guide for the Journey to Your True Calling

“The Secret Power of Yoga: A Woman’s Guide to the Heart and Spirit of the Yoga Sutras” by Nischala Joy Devi

In this book Nischala Joy Devi interprets Patanjali’s Yoga Sutras from a heart-centred, intuitive, feminine perspective resulting in the first translation intended for women. Devi’s interpretation captures the spirit of each sutra and offers practices to embrace the spirituality of yoga in your everyday life.

This is a contemporary interpretation relevant to all yogis, male and female. Simplifying the teachings for use in everyday life.

“The yogic practices help us release memories without having to express them either outwardly or in dreams. They also help dissolve unwanted thoughts and feelings as they are forming, relieving the need to see them to fruition or preserve them for a later time. Sometimes while sitting still in meditation or holding an asana (pose), a memory will escape from the bottom of the mental-emotional lake. Like a bubble, it will float through layers of the subconscious and then pop on the surface of the conscious mind.” ― Nischala Joy Devi, The Secret Power of Yoga: A Woman’s Guide to the Heart and Spirit of the Yoga Sutras

“To preserve openness of heart and calmness of mind, nurture these attitudes:

Kindness to those who are happy
Compassion for those who are less fortunate
Honor for those who embody noble qualities
Equanimity to those whose actions oppose your values”
― Nischala Joy Devi

“An Offering of Leaves” by Ruth Lauer-Manenti

A poignant and thoughtful read perfect for aspiring yoga practitioners and any spiritual seekers.

For many years at the Jivamukti Yoga School in New York City, popular and highly regarded yoga teacher Ruth Lauer-Manenti (affectionately known as “Lady Ruth”) has offered her students “dharma talks”—stories from her life that accompany her classes and represent the yogic commitments to ahimsa (non-violence), compassion, and service.

Some of these dharma talks have now been collected in this book, many of them accompanied by a reading from classic Hindu texts, such as the Bhagavad Gita, The Hatha Yoga Pradipika, and The Yoga Sutras of Patanjali.

Composed with humour and sensitivity, “An Offering of Leaves” is the perfect gift for the aspiring yoga practitioner and any spiritual seeker wanting to live with thoughtfulness and integrity.

While in Bylakuppe, in Southern India, a territory that had been given over to Tibetan refugees, she was touched by the humble generosity of the Buddhist monks there.

She writes, “An elderly monk came up behind me and slid a piece of cardboard underneath me. He smiled at me, and my cardboard seat felt luxurious… Everyone can give something. In that spirit, I offer this book, like a piece of cardboard to sit on.”

She connects this to a beautiful line in the Bhagavad Gita: “However humble the offering, be it a leaf, a flower, fruit or water, if it is made with love and devotion, I will accept it” (9: 26).

This book is made with love and devotion to share teachings from the ancient yoga teachings.

An easy read and reflecting on the joys and struggles of life. It inspires ways to lead a more thoughtful, compassionate life. This is a touching, universal, honest and humbling book.

August 16, 2025

Meditation, Yoga, Yoga Nidra

Sleep Better Tonight! 6 Bedtime Rituals

Article by Shannon Sexton, Courtesy of Yoga International, USA

Yoga and Ayurveda offer surprising insights into the sources of insomnia. Read on to learn more—and then try 6 simple practices that can help you sleep better tonight.

We are a sleep-starved nation. Sixty-three percent of American adults do not get eight hours of sleep at night, about 70 million suffer from insomnia, and according to the National Sleep Foundation, nearly seven out of ten report frequent sleeping problems—although most remain undiagnosed. Alarmed? You should be. As Stanford University “sleepdebt” expert William C. Dement, MD, PhD, warns: “Lost sleep accumulates as a debt that must be repaid or health eventually deteriorates.” This year, the Institute of Medicine released a report linking sleep disorders and sleep deprivation to a host of ills, including an increased risk of hypertension, diabetes, obesity, depression, heart attack, and stroke.

Our daily dose of shut-eye regulates our weight, strengthens our immunity, protects our cardiovascular health, repairs our tissues and cells, and restores our energy.

Scientists are confirming what yogis and ayurvedic physicians have reported for centuries: deep sleep rests the body and the mind. Our daily dose of shut-eye regulates our weight, strengthens our immunity, protects our cardiovascular health, repairs our tissues and cells, and restores our energy. Sleep also allows us to process, consolidate, and retain new memories; it balances our emotions, makes us better problem solvers, and feeds our creativity.

When we fail to get enough sleep, our anxiety level rises, too, disturbing the “self-preservation” fountain. Plus, it’s difficult to maintain a yoga practice when you’re overtired. Who wants to get up early to meditate after tossing and turning all night? Missing our practice can throw our whole day off balance and, worse, feed the cycle of insomnia.

The Bhagavad Gita (6:16-18) offers a message of moderation for practitioners:

Yoga is a harmony. Not for him who eats too much, or for him who eats too little; not for him who sleeps too little, or for him who sleeps too much.
A harmony in eating and resting, in sleeping and keeping awake: a perfection in whatever one does. This is the Yoga that gives peace from all pain.
When the mind of the Yogi is in harmony and finds rest in the Spirit within, all restless desires gone, then he is a Yukta, one in God.

The Bhagavad Gita is ancient, of course, and so doesn’t address our society’s skyrocketing use of sleeping pills, but it’s easy to guess what this sacred text would say: When we depend on pills to put us to sleep, we’re only masking our problems. Yoga challenges us to become the master of our mind, not a slave to it. When our thoughts begin to keep us awake at night, our mental gymnastics need to be addressed, not suppressed.

But the media tempt us with quick-fix promises that can be hard to resist. One Lunesta commercial asks, “Are you at home, trying to sleep, but your mind is still at the office, reviewing tomorrow’s agenda, charting out the future? Maybe it’s time for you to be the boss. Ask your doctor about Lunesta.” The not-so-subliminal message? You don’t have to master your mind—you can gain control simply by taking a pill.

Unfortunately, this message has hit home with Americans. Last year, the pharmaceutical industry poured approximately $300 million into advertising marketed directly to the sleepless consumer—over four times such ad spending for 2004. Sleeping pill sales have surged by 60 percent since 2000, with 42 million prescriptions filled last year alone. More than 26 million of these prescriptions were for Ambien, the 12th best-selling pill in the nation.

But depending on pills is no honeymoon. Last summer, the New York Times reported on some of Ambien’s eerie side effects: the woman in a body cast who miraculously arose every night to devour the contents of her fridge, then in the morning wondered who had stolen her food; the man who tore down the towel racks in his bathroom but had no memory of doing so the next day; people caught driving half-asleep who claimed to be under the influence of Ambien. Sleep experts warn that insomniacs should beware of becoming dependent on a pill and instead make lifestyle changes and rule out underlying conditions such as depression, which can be the culprit of their sleepless nights. Plus, sleep aids can be expensive. The new pill on the block, Lunesta, costs an average of $3.70 per tablet.

Side effects and cost aside, if we need drugs to put us to sleep, we’re in trouble. Ceding control to the pharmaceutical industry makes it impossible for us to explore, and eventually master, our own body and mind. There are better ways to get a good night’s sleep. Through herbs, massage, and relaxing rituals, yoga and ayurveda can show you how.

The Theory Behind the Practice

Ayurveda says that all illnesses are caused by some form of indigestion. In the case of insomnia, Carrie Demers, MD, who uses ayurveda in her medical practice, explains: “At some level—whether it’s physical, mental, or emotional—we haven’t finished extracting what is helpful to us and eliminating what is indigestible. On the physical level, indigestion is caused by bad food or by weak digestion and leads to conditions like heartburn (a contributor to insomnia), flatulence, and diarrhea. Mental indigestion is the inability to let go of a certain incident or thought—usually an unpleasant experience. Emotional indigestion is the recurrence of a feeling, often sadness or anger, long after the precipitating event. The emotion has not been sufficiently digested and remains just under the surface, springing up for no apparent reason”—and keeping us awake at night.

Mental and emotional indigestion are the most common causes of insomnia, Demers says. People who grind their teeth in their sleep are attempting to chew and digest recurring thoughts and emotions. And dreams are another way the mind attempts to digest the day’s experiences.

Vasant Lad, an ayurvedic physician and the director of the Ayurvedic Institute in Albuquerque, New Mexico, offers another perspective on insomnia: excess vata in the mind or nervous system. In the ayurvedic tradition, vata is one of the three doshas, or humors, governing the biological and psychological processes of our body, mind, and consciousness. Literally translated as “wind,” vata is “dry, light, mobile, and cold,” says Lad. “As the principle of mobility, it regulates all activity in the body and mind.” When vata is in balance, it promotes creativity, flexibility, and lightheartedness. But when it’s out of balance, it causes fear, anxiety, restlessness, and a number of sleep disorders.

Yoga and ayurveda offer a variety of methods that get to the root cause of insomnia, whether it’s a vata imbalance or a form of indigestion. These methods work on a deeper, more subtle level than sleeping pills and have only positive side effects. Whichever method you choose, begin by following a few basic guidelines: limit your intake of caffeine, nicotine, and alcohol; avoid eating for two to three hours before bedtime; create a relaxing nighttime routine; and go to bed and wake up at the same time every day. But if you’re doing all that and sleep still eludes you, try a few of these time-tested remedies.

6 Bedtime Rituals for Better Sleep

1. Try nutmeg

According to The Yoga of Herbs by Vasant Lad and David Frawley, nutmeg is “one of the best medicines for calming the mind.” This common kitchen spice helps reduce high vata in the colon and nervous system and promotes sound sleep. Here are two treatments—one internal, and one external.

Warm, spiced milk. Add up to 1/8 teaspoon of nutmeg to a cup of warm milk (which contains a sleep-inducing amino acid called tryptophan).

Nutmeg facial mask. Mix equal parts of ghee (clarified butter) and nutmeg powder into a paste and smear it around your eyes and across your forehead at bedtime.

2. Take a hot bath.

A hot bath removes the day’s residue, relaxes the muscles, soothes vata, and induces sleep.

3. Take an herbal sedative.

Mix equal parts of powdered tagara, valerian, and chamomile. Put 1/4 teaspoon of the mixture into a little warm water and drink just before bed. Tagara (valeriana wallichi) and valerian (valeriana officinalis) are vata-pacifying sedatives, and chamomile balances the emotions.

4. Give yourself a 5-minute massage.

According to Lad, a scalp and foot massage is a shortcut to full-body relaxation. Why? Because all meridians, or nadis, begin in the scalp and end in the soles of the feet. Plus, many neural endings, receptors, and marmas (pressure points) are clustered in the head and feet. By giving yourself the following mini-massage, Lad says, “You will get the benefits of an entire body massage.” Here’s how:

Sitting on a chair or bed, rub your hands with comfortably warm sesame, brahmi, or jatamansi oil. Alternately using the flat of your hand and your fingertips, make small, circular motions along the surface of your scalp for two minutes. Then switch to your feet.
Put more oil on your hands and in small, circular motions, rub the top of your right foot from the ankle to the toes; from the ankle to the heel; and on the soles.
Press your thumb on the top of the foot at the base of the shin. Gently and slowly drag your thumb toward the big toe.
Return to the base of the shin and drag your thumb toward the second toe. Repeat this motion to the third, fourth, and fifth toes.
Cross your right ankle over your left knee, place your right hand on the top of the right foot, lace your fingers between your toes, and push the foot inward, outward, and in a circular motion.
Unlace your fingers and, using your right thumb, apply pressure along the inner border of the sole from the big toe to the heel.
Drag your thumb along the outer border of the sole, from the root of the fifth toe to the heel.
Make a fist and massage the sole of the foot in little circles. Slowly pull each toe away from the foot as though you are “popping” the joint.
Repeat the entire process on your left foot.

When you’ve massaged both feet, soak them for five minutes in a bucket of warm saltwater to draw out the dislodged stress and toxins. Put on cotton socks, place a towel on your pillow, and settle into sleep. (In the morning, leave time for a longer shower; it will take a few shampoos to remove the oil from your hair.)

5. Make time for yoga.

A regular, balanced hatha yoga practice circulates the lymph and blood, tones the channels of elimination, and balances both the endocrine and nervous systems, calming vata and helping the body and mind digest the events of the day. Whether you practice in the morning, afternoon, or at bedtime, yoga paves the way to a good night’s sleep.

6. Do a relaxation practice.

Yogic relaxation techniques train the body and mind to relax completely while remaining in a waking state. They also help you let go of sleep-disturbing stress and emotions. If you’re new to relaxation practices, try this tension-relaxation exercise:

Lie in shavasana (corpse pose) with a cushion under your neck and your legs spread three feet apart. As you inhale, scrunch up the muscles in your face and pull them toward the nose. Hold for two seconds, then exhale and completely relax. Next, clench your right shoulder, arm, and hand on an inhale. Hold for two seconds, then exhale and let your muscles melt into the floor. Repeat on the left side. Now tense your right leg from the buttock to the toes; hold briefly; exhale and release. Repeat on the left side.

Next, inhale and tense your entire body. Hold for two seconds, deepen the contraction, then exhale and surrender into the floor. Repeat this contraction two more times. Then surrender into shavasana. You can follow this practice with a systematic relaxation or simply lie resting, breathing as if the whole body breathes. As you exhale, let the breath release tension and wastes from the entire body. As you inhale, let the breath nourish every cell and tissue. Continue for five to ten breaths.

As you become more advanced, there are a number of other systematic relaxation practices that train the mind to focus on and relax different parts of the physical body and, later, the more subtle energetic body. You can find some of these exercises outlined in yoga manuals. You can also try guided relaxation CDs.

July 9, 2025

Book Reviews, Inspiration, Meditation, Yoga

Book Review: Awakening The Spine by Vanda Scaravelli

‘Awakening The Spine‘ is one of my favourite yoga books and I revisit the book frequently. Each time I dip into the book I am reminded of useful information and at the same time I see new information. The beauty of this book is that it goes well beyond the physical body and can open you up to the true gifts of yoga.

This is not a step-by-step instruction book for asana, Vanda is sharing her wisdom. Vanda explains “This is not really a yoga book nor a book on yoga, for yoga has been written about so much in recent years. What we will try to do in this book is to create a much more serious approach to our bodies, which have bee neglected for so many years, You have to listen to your body, going with it and not against it, avoiding all effort or strain and centring your attention on that very delicate point, the back of the waist (where the spine moves in two opposite directions).” Vanda uses art, nature, music, myth, philosophy to explore yoga practice.

Vanda Scaravelli was born in Florence in 1908. She came from an intellectual and artistic background. Her father had a degree of piano from the Conservatorio Luigi Cherubini in Florence and went on to create his own orchestra in Florence. Her mother graduated in pedagogy and was one of the first Italian women to attend university. Vanda was raised in a musical and intellectual atmosphere surrounded by artists and scientists visiting her parents.

Vanda herself studied music and was a concert level pianist. Music and musicality informed her work throughout her life.

“Movement is the song of the body” ~ Vanda Scaravelli

Vanda learned yoga from B.K.S. Iyengar who was invited to Switzerland by the well known violinist Yehudi Menuhin. She met J. Krishnamurti and later met Desicachar who taught her the importance of breathing.

For more than twenty-five years, until her death at the age of 91, Vanda Scaravelli was transforming bodies and lives with her innovative approach to yoga through the proper alignment of the spine. She listened to the body and worked with instead of against it. She used gravity, grounding, and breath to achieve dramatic improvements in health and wellbeing.

“The way we live is destructive to the body; there is no respect towards its needs and demands. We destroy, little by little, that precious, complex, vital, vessel of life we received at birth, why? Do not fight your body. Do not carry the world on your shoulders. Drop that heavy load of unnecessary baggage and you will feel better. Do not kill the instinct of the body for the glory of the pose. Do not look at your body like a stranger but adopt a friendly approach towards it. Watch it, listen to it, observe its needs, its requests, and even have fun.” ~ Awakening The Spine, Vanda Scaravelli

This classic inspiring yoga book features three parts – Part One “The Story of Stories” the philosophy of yoga; Part Two “The Asanas” short exploration of yoga asana and Part Three “Breathing”.

Vanda skilfully uses nature and the wider world to illustrate her teachings and to show the internal & external connections. We are skilfully guided to ‘see’ and experience the links of our inner and outer experiences. The spine is central to her practice and teachings. The nature images are carefully placed to mirror the asanas and to prompt a deeper examination of practice.

It is inspiring to see the photos of Scaravelli in the Asana section, showing that yoga is for everyone. She didn’t start yoga until her 40s and the photos in the book are taken in her 80s. This book is an inspirational reminder as to why you are doing yoga.

Scaravelli reminds readers that: “if you are kind to your body, it will respond in an incredible way.” ‘Awakening the Spine‘ offers a gentle way to achieve and maintain overall health and a naturally supple spine at any age.

This is an updated version of Vanda’s original work, with a foreword by B.K.S. Iyengar and revised by Vanda’s daughter based on Vanda’s extensive notes.

I also recommend ‘Notes on Yoga: The Legacy of Vanda Scaravelli‘ by Diane Long and Sophy Hoare.

Diane was the first of Vanda’s regular students and remained so until Vanda’s death in 1999. Sophy began working with Vanda during the period when she was writing Awakening the Spine.

In ‘Notes on Yoga: The Legacy of Vanda Scaravelli’, they share their experiences and memories of being taught by Vanda and offer instructive advice for practising asana, challenging many preconceptions about yoga.

April 29, 2025

Inspiration, Meditation, Yoga, Yoga Nidra

Mastering the Menopause – Natural Wellness Tips To Assist This Powerful Transition

Menopause is a powerful transition in a woman’s life and a lot of women are seeking natural support as they undergo this physical and spiritual transformation.

The average age of menopause – defined as not having a period for at least 12 months – is 51. Perimenopausal symptoms often begin in the 40s or even earlier. It is a personal journey so experiences and timings may differ and it is for each woman to explore in their own way.

Menopause is a natural shift in hormonal status. The symptoms are seen when there is a drop in oestrogen production in the ovaries, the adrenal glands will compensate for this drop in oestrogen and any adrenal exhaustion is best addressed to ease this transition. Oestrogen contributes to the female menstrual cycle by building endometrial tissue, sustaining bone density and the nervous system, maintaining the quality of the skin, sustaining libido and for the regulation of the female reproductive system.

This is a time of deep questioning about your life, relationships, job, home, what you are doing with your life and the calling you receive in terms of what you wish to accomplish as you move into the next phase of your life. This is a time of death and rebirth. You are releasing what no longer serves you and birthing the new YOU. You may be called to spend time alone, you may sense your power rising and no longer wish to accept what others say, you may experience heightened sensitivity.

This is a time of deep healing, healing your body and past traumas. You will be called to develop self acceptance, to de-clutter your life and to develop strong self care practices.

There is no right or wrong way to transition through your menopause. Here are a few holistic tools that may support your journey.

Nutrition

Simply eating more plant foods such as legumes, vegetables, fruits, whole grains, nuts, and seeds can offer some relief, as they contain hormone-balancing plant chemicals known as phytoestrogens. Ground flaxseeds also contain phytoestrogens and have been shown in studies to reduce hot flashes. In one study, women had hot flash relief when they consumed 40 grams of ground flaxseeds daily. Fermented soy foods such as tofu, miso, and tempeh can also help reduce hot flashes.

Increasing your antioxidant intake greatly helps the entire body and brain. Unprocessed brightly coloured fruits and vegetables, high quality proteins, grains and oils help to maintain healthy levels of antioxidants. The benefits are wide spread and positively impact on memory, mood, heart health, blood pressure, detoxification, sleep, stress tolerance, thyroid, cancer risk, osteoporosis and more.

Studies have shown that menopausal women were found lacking in Polyunsaturated fats (PUFA). Healthy choice PUFAs are found in fatty fish like salmon, herring, trout, mackerel and tuna. It is also found in walnuts, flax, chia and sunflower seeds.

Take time to review your mineral intake and possible deficiencies. Deficient nutrients may be iron, copper, zinc, potassium, calcium, magnesium, vitamin C, D, and K. Magnesium is critical for energy production, bone structure, sleep, mood, and brain health. Review your sodium and phosphorus intake which may be too high particularly if consumed via processed foods.

Ensure proper hydration as there is a chance of electrolyte imbalance and dehydration when experiencing heat symptoms. You may wish to review, reduce or stop your caffeine and alcohol intake.

Tissue Salts

Dr Wilhelm Schuessler, a great nineteenth-century German physician, concluded that there are 12 minerals that must be present in the body to maintain perfect health. Through his research Schuessler developed tissue salts which offer a natural system of nutritional medicine. Tissue salts enable the cells of the body to both eliminate toxins and assimilate nutrition. Tissue salts are completely safe and can be used safely with other forms of medicine and treatments.

Tissue salts help with the physical, emotional and mental journey through the menopausal years. Calc Phos, Kali Phos and Nat Mur smooth the emotional path, balance the hormones and strengthen the heart muscle. Calc Phos and Kali Phos will also minimise the discomfort of hot flushes and night sweats. Silica is a general tonic with Calc Fluor rejuvenating the skin and helping to prevent prolapsed and excessive relaxation of blood vessels that can lead to varicose veins and haemorrhoids. Tissue salts to clear stagnation and cool the body are Silica and Nat Phos.

Purchase Tissue Salts for Menopause or consult with a homeopathic doctor for suitable Tissue Salt remedies.

Herbs

Herbs can also alleviate menopausal symptoms. Black cohosh has been shown in numerous studies to relieve a multitude of menopausal symptoms including hot flashes, anxiety, insomnia, heart palpitations, and depression.

Maca root has a rich history of use in Peru to help women through the menopausal transition. Several double blind, placebo controlled studies show that it can indeed help hot flashes and a variety of other menopausal symptoms.

Another unique herbal extract is red clover. According to research, this effective alternative treatment for menopause works to relieve hot flashes, vaginal dryness, and anxiety.

Sage is a traditional remedy to cool the blood and reduce heat in the body. Try sage tea. Chamomile tea also has a cooling effect on the body.

Hormone modulating herbs to address the decline in estrogen are Ashwaganda, Black Cohosh, Kudzu, Anemarrhena, Horny Goat Weed, Morinda, Dong Quai, Chaste Tree, Paeonia and Curculigo.

It is recommended to find a naturopath or herbalist to advise on herbs for your particular symptoms and situation.

Homeopathy

Homeopathy is a useful remedy to reduce menopausal symptoms and consulting a homeopathic practitioner is highly recommended.

One of the most common remedies is Sepia. Symptoms that suggest this remedy include hot flashes, night sweats, vaginal dryness, irritability, low libido, and exhaustion. Another common remedy to consider is Pulsatilla. Women who may benefit from this homeopathic medicine feel worse in warm weather and desire fresh air. They may have mood swings and weepiness and feel better with company.

Time Alone

Answer the call to spend more time alone in a process of withdrawal. This is a time to deeply listen to your inner knowing. Solitude allows you to truly listen to your inner wisdom. In this process you may wish to spend more time in nature, journal writing, meditating or doing whatever feeds your soul. This is a time to say NO and to put your needs first.

Exercise

Review and implement an exercise plan to support your self-care programme. Do the things that you enjoy and that you are encouraged to make exercise a central part of your life perhaps even revisiting things that you enjoyed as a child such as swimming, cycling, walking, dancing, yoga, pilates. Yoga & meditation helps to reduce nervous system stimulations which can aggravate hot flushes. Select whatever exercise brings you joy.

Pranayama (Breathing Exercises)

Breath work is an effective way to cool, calm or invigorate during the experience of hot flashes or anxiety. Yogic breathing is a way to bring extra energy into the body or bring in a sense of relaxation. Breathing exercises help to de-stress the body and mind acting to soothe the whole system.

Anuloma Viloma (Alternate Nostril Breathing) helps to calm the body & mind, soothes the system and assists if you are suffering from disturbed sleep. Try 10-15 minutes per day.

This breathing technique consists of breathing through alternate nostrils and retaining the breath. Anuloma Viloma harmonises the nervous system and balances both hemispheres of the brain. Every two hours the activity of the brain shifts from one hemisphere to the other. The same occurs with the lungs and this technique helps to balance the lungs. This practice stimulates the nadis or energy channels that run throughout the body like electrical wires. It is performed with a breathing sequence of 1:4:2.

The breath retention gives more time for the exchange of gases which means you will get more oxygen in the blood and increased expulsion of carbon dioxide.

At different times of the day and also dependant on our health, we will breathe more effectively through one nostril versus the other. Observations during this practice help us to tune into our body and mind with greater awareness.

Anuloma Viloma is a more advanced breathing technique and controls your prana (energy) through the control of the breath. This technique can be practiced every day.

This technique is for 4:16:8. Always start and end on the left side.

Come into an easy, comfortable seated position. You may wish to sit on a cushion or yoga block. With your spine tall and your shoulders relaxed, begin by focusing on your breath. Taking full deep breaths in and out of your nose.

Place your left hand in chin mudra (thumb and index finger touching) and rest on your left knee. Bring your right hand into Vishnu mudra (curl your index and middle finger into the palm and leave your thumb, third and fourth fingers free).

Close your eyes. Take 3 deep breaths in and out. Place your right thumb up to right nostril and close this nostril. Breathe in through the left nostril for the count of 4. Close both nostrils using the thumb on the right nostril and third/fourth fingers on left nostril. Maintain a constant pressure on the nostrils and hold the breath for the count of 16.

Release the thumb to open your right nostril and exhale slowly until the lungs are empty to a count of 8. Inhale on the right (same side) for the count of 4. Close both nostrils and hold for the count of 16.

Open the left nostril by releasing the fingers and exhale for a slow count of 8 until you have completely emptied the lungs.

Repeat for up to 8 rounds remembering that a round always starts and end on the left. Keep the practice smooth and effortless.

Precautions: The retentions should not be performed by those with high blood pressure, cardiac patients or pregnant women.

Tips:

If the 4:16:8 count is too much to start with, try 3:12:6.

As you develop this practice you can increase the counts from 4 to 5, 5 to 6. Remember to take time to develop your practice and make sure that you feel comfortable at all times.

You may wish to make this into a mantra meditation by mentally saying Om with each count. Silently repeating “Om one, Om two, Om three, Om four. Hold one, Om two, Om three…..”

Sithali Breath is a useful technique to manage hot flushes and rebalance the body. Also supportive when you are feeling drowsy in the morning or during an afternoon slump when you need to improve your focus.

To practice Sithali, you need to be able to curl the sides of your tongue inward so that it looks like a straw. The ability to curl the tongue is a genetic trait so an alternative is given below.

Sit in a comfortable position, either on the floor or in a chair, with your shoulders relaxed and the spine tall. Stick the tongue out, curl the edges of the tongue inward to make a straw-like shape. Inhale through the tongue, close the mouth and retain the breath for as long as feels comfortable. Exhale through the nose. Repeat for a minimum of 10 breaths. Make sure you feel fully comfortable at all times and your breath flows easily.

Another technique if you cannot curl your tongue, extend your tongue out flat and sip the air across the upper surface of your tongue.

Bhramari Breath (Honey Bee Breath) is a simple technique to instantly calm the mind and help with concentration. It is one of the best ways to free the mind of agitation, frustration, anger and anxiety. The exhalation of this technique resembles the humming sound of a bee. Bhramari breath is very healing and relaxing and is a useful tool to relieve sleep issues, headaches, migraines and stress. The sound vibrations calm your nerves and have a particular soothing effect on the brain and forehead. Use Bhramari breath if you are feeling a little hot or experiencing a hot flush.

This technique can be used at any time. Use as an instant way to de-stress yourself. You can practice 3-4 times a day and also you can include it in your asana practice or as you prepare to settle the mind for meditation. If you are having trouble sleeping, practice this technique a few times in bed as you settle.

Come into a comfortable seated position or lie on your back, close your eyes. Connect in with your breath, notice the sensations in your body and check in with your mind. Take a deep inhalation and as you exhale make a loud humming sound like a bee. You can vary the pitch of your humming sound and when you do connect in with the body to sense the vibration within the body. Inhale again and repeat this 3-4 times.

Meditation

Menopause is a physical, spiritual and emotional transformation. Meditation can be a source of relief and a supportive tool during this time of great change. Meditation calms the mind, brings clarity and focus, restores inner peace and balances mental focus. Irritability and depression can be greatly eased by a regular meditation practice.

Guided chakra meditations can support shifts experienced within the energy body during the menopause. Meditation can be used as a way to explore your inner depths, find greater meaning and process the changes occurring during the menopausal years. You will emerge wiser, more intuitive and in your full power.

Naps

Regular short naps can help you reduce stress, boost your alertness and energise you. There are a few tips to successful napping to ensure that you do not wake up in a groggy state. A 20 minute snooze is a great way to power nap and enhances your motor skills and attention. A 60-90 minute nap brings Rapid Eye Movement (REM) sleep which helps make new connections in the brain and boosts creative problem solving.

Regular short naps help to lower tension which decreases your risk of heart disease. Stick to a regular napping schedule, set your alarm so that you do not over-nap and optimal times are between 1-3pm, nap is a dark room to make sleeping easier. Napping is a natural way to revive your energy and may prevent you using caffeine in the afternoon or evening which can affect your night-time sleep patterns.

Naps can help avoid burnout and reverses information overload. Snoozing during the day helps to make up for any lack of sleep experienced at night.

Sleep and Yoga Nidra (Yoga Sleep)

Sleep is the most effective approach to high adrenaline levels. Many women require eight to ten hours of sleep to function optimally. Try getting to sleep on the earlier side of midnight as it is much more restorative to your adrenals than sleep that begins later in the night.

Try Yoga Nidra to support your sleeping needs. Yoga Nidra is an ancient tantric method where the mind and body is in deep relaxation. A single hour of Yoga Nidra is as restful as four hours of conventional sleep. This practice is fully guided so perfect for complete beginners or more experienced practitioners.

The practice of Yoga Nidra releases all types of muscular, emotional and mental tension. You not only enjoy complete physical, mental and emotional relaxation, but also get to explore the tremendous powers hidden in the deeper layers of subconscious mind.

On a physical level Yoga Nidra improves the quality and the amount of sleep and soothes the nervous system. This is beneficial if you are experiencing exhaustion, night sweats, disturbed sleep, insomnia or are generally feeling tired.

For details of my Yoga Sleep, Yoga Sleep for Children and Meditation Mix CDs and downloads please visit my online shop. Downloads also available via iTunes, Amazon and on streaming sites such as Spotify. Weekly guided meditations are now uploaded to my YouTube Channel.

April 21, 2025

Meditation, Wellbeing, Yoga

Yoga and Polyvagal Theory: A Path to Nervous System Balance

Sunset over lake with trees around the shoreline

In our fast-paced world, many of us find ourselves caught in cycles of stress and overwhelm. At its core, yoga offers us a chance to return to balance, grounding ourselves physically, emotionally, and spiritually. Pairing yoga with insights from polyvagal theory provides a deeper understanding of how we can support our nervous system and enhance our wellbeing.

Polyvagal theory, developed by Dr. Stephen Porges, explores how our nervous system responds to stress and safety. It identifies three key states: the ventral vagal (safety and connection), sympathetic (fight or flight), and dorsal vagal (shutdown or freeze). These states aren’t just abstract concepts—they’re deeply connected to how we move, breathe, and relate to the world around us.

Yoga, with its emphasis on mindful movement and breath, is a powerful tool for working with the nervous system. By incorporating practices that align with polyvagal theory, we can create a space for healing and resilience.

Understanding the Nervous System

Our nervous system operates like a finely tuned instrument, constantly scanning for cues of safety or danger. This process, called neuroception, happens beneath conscious awareness. When we feel safe, the ventral vagal system is dominant, allowing us to connect, create, and thrive. However, when faced with stress, the body may shift into sympathetic activation (anxiety or hypervigilance) or dorsal vagal shutdown (numbness or disconnection).

Polyvagal theory highlights the importance of fostering ventral vagal activation to maintain balance. Yoga provides an accessible way to do this by integrating breathwork, movement, and mindfulness practices that soothe the nervous system.

Yoga Practices for Polyvagal Regulation

Breathwork for Regulation
Pranayama, or breathwork, is a cornerstone of yoga. Slow, deep diaphragmatic breathing stimulates the vagus nerve, supporting ventral vagal activation. Try Anuloma Viloma (alternate nostril breathing) to calm the mind and balance your nervous system.
Grounding Through Movement
Gentle, rhythmic movements—like cat-cow or sun salutations—help regulate the nervous system by encouraging flow and connection. These movements also promote interoception, the awareness of internal sensations, which is crucial for polyvagal-informed practices.
Restorative Yoga for Stillness
Restorative poses like child’s pose or supported reclined butterfly offer a sense of safety and stillness. Paired with intentional breath, these poses help shift the nervous system out of fight-or-flight mode and into a state of calm.

The Intersection of Science and Spirit

Yoga isn’t just about physical poses; it’s a holistic practice that aligns beautifully with polyvagal theory. By understanding the interplay between yoga and the nervous system, we can create practices that support resilience and healing.

When we prioritise our nervous system’s wellbeing, we enhance our ability to navigate life’s challenges. Yoga becomes not only a practice of movement but also a tool for self-regulation and empowerment.

If you’re curious to explore how yoga and polyvagal theory can transform your nervous system health, consider incorporating these practices into your routine. The journey toward balance starts with small, mindful steps—and each breath brings you closer to a state of ease and connection.

February 10, 2025

Meditation, Wellbeing, Yoga, Yoga Nidra

12 Simple Strategies for Surviving Winter

The winter months of January and February can often feel challenging—long nights, short days, and cold weather can leave us yearning for the comforts of spring. But with a little mindfulness and care, you can not only survive but thrive during this season.

Here are twelve simple strategies to help you embrace the winter months with joy and balance:

1. Get Outside Every Day
Even on the coldest days, spending time in nature can rejuvenate your body and mind. A brisk walk in the fresh air, even for just 30 minutes, can do wonders. Walk alone to reflect, with a loved one for connection, or with your dog for companionship. To elevate the experience, enjoy listening to the nature sounds around you, or use the time to have a meaningful conversation.

2. Limit Alcohol Consumption
Alcohol can disrupt sleep and lower your energy levels. Try substituting it with non-alcoholic beverages like kombucha, which is great for digestion. If you do indulge, pair it with food and drink a glass of water for every alcoholic beverage.

3. Start Your Day with Meditation
Begin each morning with a short meditation to clear your mind and set a positive tone for the day. Start with a minute or two and build up your practice. Guided meditations are a great place to start—you can find countless options online to suit your style and needs. You’ll find my guided meditations on your favourite platforms such as Spotify, Insight Timer, Apple Music and YouTube, and also on my Everyday Meditation app.

4. Practice Mindful Eating
Avoid overeating and aim to finish meals at least two hours before bedtime. If you feel uncomfortably full, try a restorative yoga pose like Supta Baddha Konasana (Reclining Bound Angle Pose). Use a bolster, pillows and blankets for support for your upper back, back and thighs. Hold the pose for 15 minutes to aid digestion and bring relief.

5. Create a Cosy Reading Nook
Dedicate a corner of your home to a cosy reading space. Fill it with soft blankets, pillows, and good lighting. Use this space to dive into books you’ve been meaning to read or revisit old favourites. Also consider checking out audiobooks as an alternative way to dive into a book. Sign up to your local library to access books, audiobooks and digital magazines. It’s a perfect way to relax and escape the winter blues.

6. Foster Meaningful Conversations
Enjoy meaningful conversations with friends and family. When you are with a group, focus on one collective conversation rather than multiple side discussions.

7. Reach Out to Someone Lonely
Winter can be isolating for many. Brighten someone’s day by reaching out with a phone call, video call or arrange an in-person catch up. Small gestures of kindness can have a profound impact.

8. Take a Break from Screens
Give your eyes and mind a rest by stepping away from your digital devices. Take some rest, enjoy Yoga Nidra, talk to a friend, make a cup of tea or simply enjoy some quiet time.

9. Start a Gratitude Practice
Light a candle each morning and take a moment to reflect on what you are grateful for. Maybe start a gratitude journal and write down what you are grateful for that day. These simple rituals can shift your perspective and infuse your day with positivity.

10. Reduce Sugar Intake
Excess sugar can lead to energy crashes and irritability. Satisfy your sweet tooth with healthier alternatives such as dates, mixed nuts, fruit, apple and peanut butter, houmous and celery, cheese and crackers, or other wholesome treats.

11. Explore Yoga and Wellbeing Podcasts
Dive into podcasts focused on yoga and holistic wellbeing to nurture your body and mind. These podcasts often feature expert advice, guided practices, and inspiring stories that can help you stay grounded and relaxed throughout winter.

Here are a few of my current favourites:

12. Listen to Music to Lift Your Spirits
Music can be a powerful tool to enhance your mood and energy levels. Create playlists that resonate with your emotions or explore new genres to keep things fresh. Listening to soothing or upbeat music during your day can turn mundane moments into joyful experiences.

By incorporating these small but impactful practices into your daily routine, you can transform the winter months into a season of growth, connection, and renewal.

Here’s to thriving in January and February!

December 31, 2024

Inspiration, Meditation, Yoga

The Power of the Gayatri Mantra

It is believed that the Gayatri Mantra was written about 2500 to 3500 years ago and featured in the Rig Veda, an ancient collection of Vedic Sanskrit hymns. The mantra may have been chanted for many centuries before that.

It is said that this sacred prayer spirals through the entire universe from the heart of the chanter, appealing for peace and divine wisdom for all. The Gayatri Mantra inspires wisdom in us.

The Gayatri Mantra will protect you from harm wherever you are traveling, working, or at home. Chanting acts to raise not only your vibration but also the space in which you chant and will bring peace to your body, mind and soul. The Gayatri mantra will protect your body and improve your power of speech.

It is believed that reciting the Gayatri mantra at least three times during morning, noon, and evening will help to reduce the effects of the wrong acts one does every day. It is like buying goods for cash, instead of getting them on credit. There is no accumulation of karmic (result of action) debt, since each day’s karma (action) is atoned for that day itself by reciting the Gayatri mantra.

The mantra opens up your heart and when both our minds and our hearts open, we open ourselves up for new possibilities.

The cyclic enunciation of this mantra stimulates the subliminal power centers in the subtle body. The pressure on tongue, lips, vocal cord, palate and the connecting regions in the brain generated by continuous enunciation of the twenty-four special syllables of the Gayatri Mantra creates a resonance (or a vibration) in the nerves and the ‘threads’ of the subtle body.

It is significant that the prolonged repetition of the Gayatri has a cumulative effect on our bodies and our minds. Our minds are sharper, our immune system is stronger, and our hearts are open. When our energy centres, including our main Chakras, are activated by the vibrations of the Gayatri mantra, this has a positive and healing effect on our life force energy – on our Prana.

Ten Benefits to Chanting the Gayatri Mantra

Calms the mind: The vibrations help to release relaxing hormones. The syllables are devised to help a person concentrate and thereby calms the mind.
Improves immunity: The pressure on tongue, lips, vocal cord, palate and the connecting regions in the brain generated by the continuous chanting of the Gayatri Mantra creates a resonance in and around your head. These vibrations stimulate the hypothalamus (a gland that is responsible for the release and functioning of a number of bodily functions including immunity) that then functions more efficiently. Experts say that this gland is also responsible for the release of happy hormones and therefore is the key player in the mind body connection — so the happier you are, the stronger your immunity.
Stimulates the chakras: Chanting helps stimulates your chakras or the extrasensory energy centres. The chakras align themselves with certain essential lymph nodes and organs of the body that help in the proper functioning of the entire body. This in turn helps strengthen your immune system as the vibration align all your chakras, maintaining wellbeing.
Increases concentration and learning: When you chant the Gayatri Mantra the vibration first activates the third eye, throat and crown chakras. These three chakras help improve concentration as they directly relate to the brain and pineal gland (crown chakra), eyes, sinuses, lower head, the pituitary gland (third eye chakra) and thyroid gland (throat chakra). When activated the vibrations help stimulate the associated glands improving concentration and focus.
Improves your breathing: While chanting the mantra you are required to take deep controlled breaths that when done regularly, helps improve your lung function and breathing. Deeper breathing helps oxygenate the entire body keeping you healthy and can help as a therapy for asthma.
Helps keep your heart healthy: Chanting a mantra significantly slows down a person’s breathing, which helps synchronise and regularise the heart beat, helping it stay healthy.
Improves the working of your nerves:As you chant the mantra the pressure that is exerted on your tongue, lips, vocal cord, palate and the connecting regions in and around your brain create a resonance or a vibration that helps strengthen and stimulate the functioning of your nerves. It also stimulates the proper release of neurotransmitters that help in the conduction of impulses.
Helps beat damage caused due to stress: Chanting also helps beat stress-related oxidative damage. Not only does it help your body build a stronger immune response but it also helps reverse the damage done by constant stress on your body. Regular chanting helps keep stress at bay.
Strengthens the mind and keeps depression at bay: Chanting of this mantra helps stimulate your brain, keeping you calm and more focused. The Gayatri Mantra also gives a person relief from stress making them more resilient. The chanting of a mantra helps stimulate the functioning of the vagus nerve, which is a common form of treatment for people with depression and epilepsy. Apart from that the vibrations from chanting the mantra stimulate the pineal gland and help in the release of endorphins and other relaxing hormones, that help keep depression at bay.
Gives your skin a glow:The vibrations also stimulate vital points on the face that help increase circulation and get rid of toxins from your skin. Apart from that the deep breathing also helps oxygenate your skin making it look younger and glowing.

Chanting before meditation can help:

To create a shift from sound to silence
To resonate with the positive vibrations – chanting charges up the atmosphere with positive vibrations and in such a space, meditation becomes natural and effortless.
To bring the mind to the present

The Gayatri can be listened to, chanted, or even thought. There is power and potency in all three approaches. Choose the approach that you are most comfortable with.

April 8, 2024

Book Reviews, Inspiration, Meditation, Yoga

Book Review: The Path of Practice by Bri. Maya Tiwari

“An extraordinary book . . . [that] illuminates the wonderful truth of who we are. . . . As a result, we heal our bodies and our lives on the deepest levels.” ~ Christiane Northrup, M.D., Author of Women’s Bodies, Women’s Wisdom

We are busy preparing for our 2019 Menopause, Wellness & Vitality Workshops. The workshop day is a content rich experience with plenty of time for discussion. We provide an extensive handout packed with information and includes a recommended reading list.

One book on the reading list is “The Path of Practice” by Bri Maya Tiwari. This is one of my all-time favourite books and is a powerful book for women interested in self-healing, self-care and practical lifestyle changes.

I discovered this book several years ago when my roommate on a Yoga Teacher Training course at the Anand Prakash Ashram recommended it. I headed off to one of the many bookstores on the banks of the Ganges in Rishikesh to purchase a copy. It is probably the best 295 rupees I have ever spent!

“The Path of Practice” is an honest sharing of Maya’s experience of healing from her diagnosis of ovarian cancer at the age of 23 to her journey using Vedic healing practices to heal herself. She undertook self-healing through meditation, the healing of her ancestral heritage, sound healing, silence, creating sacred space, breathwork and food sadhana. This was a deep process taking Maya from America to Rishikesh where she became a practising Vedic monk devoted to developing and sharing her knowledge of healing techniques.

May the universe never abuse food.
Breath is food. The body eats foods.
The body rests on breath.
Breath rests on the body.
Food is resting on food.
The one who knows this
becomes rich in food and great in fame.
– Taittiriya Upanishad (11.7)

The book is an easy to follow, step by step guide which is part auto-biography and part healing manual. For me the book gave me many “aha” moments, enabling me to journey deeper into my yoga practice and understand some of the practices that I was intuitively being drawn to. We were practicing many of the sadhanas at the Ashram so it was useful to be practicing as well as intellectually understanding the processes. Our sadhanas included full moon ceremonies to bask in the essence of the moon to heal shakti prana (feminine energies), holding ancestor ceremonies on the banks of the river Ganges, attending fire puja (rituals) to burn away impurities, chanting for healing and eating a sattvic (pure) diet.

“We are wellness. We are consciousness. That is our natural state. Disease is an impostor” – Bri Maya Tiwari

This book is designed for women by a woman but it does not preclude men. Maya states that this book is a “course in healing and in living.” She maintains that “all pain is a reminder that we have strayed from the natural rhythms of life,” and this book acts to guide us back. An easy to follow programme containing a wealth of knowledge and the depth of experience. It’s a profound read and calls us to get in tune with deeper universal rhythms.

This informative book is an enlightening read and a useful book to dip into for ongoing guidance. The practices can be incorporated into our daily life in order to live a more harmonious and healthy life. This book is a valuable tool at peri-menopause and menopause when we are being called to take stock, to review our habitats and to pay more attention to self-care.

“This is one of the simplest introductions to a step-by-step practice of sadhana for the uninitiated…. Her methods incorporate the healing nature of sound, food and breath and are easy to understand and follow to be in tune with natural rhythms.” – Book Reviews

February 1, 2024

Inspiration, Meditation, Yoga, Yoga Nidra

Yoga Sleep for Children – Thank you letters from two young yogis

I love to hear from children who listen to my Yoga Sleep meditations. Here are thank you letters from Jess and Josh, two young yogis based in the UK. The drawings of yoga postures are fantastic!

All of my Yoga Nidra tracks are available for streaming with iTunes, Spotify and TIDAL. Search under my spiritual name JAYADEVI. You can also purchase as CDs or downloads via my online shop.

December 14, 2020

Inspiration, Meditation, Yoga

Unplugged Christmas

The Christmas holidays and New Year can be hectic. Searching for the perfect gifts for everyone, completing work in advance of the holidays, Christmas parties, getting all of the food in, preparing food, making time to catch up with friends and family. We can become very frazzled and worn out. This holiday season is a perfect time to unplug from your devices and take a digital detox.

Take a Break from your devices

Do you find yourself spending endless hours staring at your computer or device screen? Get lost in endless links and find you have wasted hours surfing the internet. Take a break. Give yourself a rest. Get some exercise. Try yoga and meditation. Spend some time in silent contemplation. Spend quality time with friends and family. You’ll feel refreshed, you’ll have more focus, you will feel energised and less likely to become distracted.

Turn off your devices for better posture

By switching off your devices for an extended period of time you will begin to notice a better posture. An opening of the front of your body, shoulders moving back and realignment of your upper spine. Your energy will open up, you will interact more naturally with others, you will appear more approachable and you will be more present. This will lead to better eye contact, deeper conversations, a sense of relaxation and great empathy towards others.

Not in the bedroom

Winter is the time for rest, rejuvenation, reflection, time to go within and to slow down. It is important not to take devices to bed with you. Looking at screens late into the evening and in bed prevents you from switching off properly and will affect your natural sleeping patterns. The blue light from screens suppresses melatonin in the body which makes us more alert as we are going to sleep. You may find you are getting enough hours sleep but it may not be a high quality sleep. If you normally use your phone as an alarm clock, buy an alarm clock. Over the holidays you may have the opportunity not to set your alarm and allow yourself to catch up on sleep.

Have proper conversations to feel more connected

Create bonds with others by having proper conversations. Gain insight into someone’s mind by having conversations. Conversations can be memorable and engaging, you will learn new things about others and yourself. Don’t jump on Google to find the answer, allow the conversation to develop as you explore the answers. It’s a lot more fun!

Switch off to improve your memory

Even after a few days without technology, you are more likely to remember obscure details about others. Neuroscientists believe that this is because when people are more present in conversations, their brains are able to process and store new information more easily. With the many distractions of technology, our brains have been trained not to register seemingly insignificant details. These minor facts are actually very important in the process of bonding and learning about other people. Rather than taking endless photographs we can be present and in the moment, taking in the details and using all of our senses to absorb the information. We will have a greater recall of events when we are fully present.

Developing New Perspectives

When you are offline for a while, it gives you space to review your career or relationships. You may wish to address your habits surrounding your health, fitness and lifestyle. You can really focus on yourself and discover areas you wish to transform.

Get creative

Stepping away from your devices can allow you to find new ways to be creative and achieve a state of flow. This time and space will help original thinking and big ideas. You may wish to try something new such as dancing, singing, making Christmas cards, baking a cake, creating gifts, mindful colouring in, silent meditation. The list is endless, don’t limit yourself and give new things a try!

Change your morning routine

Instead of checking your social media or email first thing, write down on paper three things that you are grateful for. Appreciation can make you a happier person and more positive. Doing this evokes positive sentiments, so when you’re feeling low reading over this list can be a great reminder of all the good things in your life.

Get outside

Make the most of the great outdoors and lose yourself in green space. A day out without your phone can feel liberating. You will more fully absorb and appreciate your surroundings. Being in a natural environment does wonders for your clearing your mind. Getting out into daylight in winter can really help with our wellbeing and promote a more positive mood.

Ask a stranger for directions

Try not to rely on Google Maps for every turn. Asking somebody for directions forces us to engage in human connection. It could put a smile on your face, and theirs – people love knowing they’ve helped someone out. Plus, you could get some inside knowledge of the local area that a screen digital map couldn’t tell you.

Eat, drink and be merry… but don’t post it!

Enjoy the festive season. Have fun with friends and family. Experience great food and new places but please resist the urge to post every detail online. Switch off your phone and appreciate the present moment. Being present and mindful will make your Christmas even more memorable.

Start a digital swear-jar

To keep your good digital habitats going into the New Year you could start a digital “swear-jar” with friends, family or colleagues. Every time someone checks their phone mid conversation, they have to put money in the digital “swear-jar”. This really highlights the amount that people use their phones while engaging with others. You can use the collection for a gadget free night out, you’ll be surprised how quickly you’ll raise funds!

Use this holiday period to balance and set new boundaries. Allow yourself to completely rest and rejuvenate. Take the time to gain control over your devices rather than the other way around!

Have wonderfully restful and peaceful Christmas and New Year.

December 7, 2019