Thai Massage and Meditation Lifestyle Workshop

Yesterday at the Australian School of Meditation and Yoga, we held our bi-monthly full day meditation retreat. It incorporated meditation, relaxation, Chi-Kung, Thai massage and lots of eating and socializing. It was a beautiful spring day and the workshop attracted over 30 people. We began the day with some breathing, meditation and relaxation followed by some peaceful chanting meditation. Chi-kung was next, which is a very popular ancient Chinese system of exercise. It is very meditative as well as a healthy way to keep the body fit and balanced. This was followed by some progressive body relaxation and a delicious Thai style buffet lunch. The menu consisted of eggplant and sweet potato green curry, tofish, satay sticks with peanut sauce and array of mouth watering salads. The afternoon consisted mainly of a 2 hour Traditional Thai massage course, where everyone paired up to give and receive. To top the day off, ginger lemon and honey tea was served with cardamom burfi. Every one floated home feeling relaxed, rejuvenated and revitalized.

Unfortunately a lot of people missed out on this particular workshop as numbers are limited. To avoid disappointment make sure you get in early with your bookings. The next full day meditation lifestyle workshop will be held on Saturday 13th December incorporating aromatherapy hot towel facials.

Gayatri
Instructor
Australian School of Meditation and Yoga

Nadi Shota Pranayam - Alternate Nostril Breathing

This breathing technique is wonderful for that afternoon slump. It you are tired at about 2pm, instead of reaching for the coffe, practice some Nadi Shota Pranayam. It will get the oxygen into the blood stream, make the mind more alert and calm the body.

Nadis are the subtle nerve channels or meridians that run through the body and Shota means cleansing or purifying, so this practice helps to keep the meridians opened and unblocked which helps to keep the whole body healthy and in good working condition.

Just 5 minutes of nadi shota pranayam will be very beneficial to the health of your body.

• Place your index and middle finger on your forehead

• Put your thumb to your right nostril and your ring finger to your left nostril

• Press your left nostril and exhale and inhale through your right nostril

• Press your right nostril and exhale and inhale through your left nostril

• Continue to repeat this breathing alternating from one nostril to the other

• Breathe normally though both nostrils

• Relax your breaths

• Relax your chest and lungs

• Be aware of how your breaths are now moving so smoothly and effortlessly

• Your mind is sharp and alert

Gayatri
Instructor
Australian School of Meditation and Yoga

Japa Meditation

Japa meditation is such a calming form of meditation that can be practiced anywhere. You can even go for a walk while chanting japa meditation. It is a very simple but potent way of meditating. For Japa meditation you'll need a set of meditation beads. Beads can be found everywhere these days, or you can make your own. Just thread 54 beads onto a piece of string with a larger bead at the top. This larger bead will tell you when you have finished one round of japa. The instructions for Japa are as follows:

· The largest bead is called the head bead

· Start with the first bead on the side of the head bead

· Hold it between the thumb and second finger of your right hand

· Softly say the mantra while holding this bead

· When you complete the mantra move your fingers onto the second bead (away from the head bead)

· Repeat the following mantra

Gopala Govinda Rama
Madana Mohana

· Continue chanting the mantra on each bead until you come back to the head bead

· You have just completed one round of Japa Meditation

· Try to place your mind on listening to the mantra as you repeat it each time. Gradually you will experience control of your mind, as well as a feeling of inner-peace and satisfaction

Gayatri
Instructor
Australian School of Meditation and Yoga

Progressive Body Relaxation

Yoga relaxation is a very deep technique that is equal to 4 hours sleep. You will come out of it feeling refreshed and relaxed. You will go to that realm between wakefulness and sleep, so you will feel like you are drifting in and out of sleep, but you are conscious of your surroundings and aware of what is going on around you. At the Australian School of Meditation and Yoga, we offer yoga relaxation at our refresh and relax sessions, our 2-part meditation course, our deep peace sessions and our full day lifestyle workshops. Here is a shortened version that you can practice at home. You could tape it and play it back to yourself or get a friend to guide you through.

· For best results, we recommend you always perform this relaxation while playing a mantra meditation CD. Lie down on your back. Keep your body warm by covering it with a towel or blanket. Let your arms roll away from your body and separate your legs slightly, letting your feet fall outward.

· Become aware of your breath and allow it to slow down and deepen. If your mind becomes distracted just draw it back to your breathing.

· Relax your body by breathing into the body part on the inward breath and relaxing the body part on the outward breath. Relax in this order:

Toes, heels, feet, ankles, calves, knees, thighs, hips, lower back, middle back upper back, shoulders, upper arms, lower arms, wrists, hands and palms, neck and throat, face, lips, cheeks, eyebrows, forehead, temples. Left hand, wrist and forearm, elbow, upper arm, shoulder; right hand, wrist and forearm, elbow, upper arm, shoulder; back of the neck, spine, back left buttock, thigh, knee, ankle, sole of foot right buttock, thigh, knee, ankle, sole of foot, abdomen and stomach, ribs and chest, throat, scalp, forehead, temples, cheeks, jaw, mouth, nose, ears, eyes, face.

· Bring your awareness back onto the inward breath; your body expands. On your outward breath, you are experiencing your entire body relaxing. The body as a whole is sinking down into the floor, letting go and releasing all the tension. In this completely relaxed state you can’t feel the body any more. Allow your mind to rest by focusing or listening to the sound vibration of the mantra.

· To come out of the relaxation begin to move your fingers, toes, hands and feet, stretch. Sit up slowly, by rolling on to your left side first.

Gayatri
Instructor
Australian School of Meditation and Yoga