Basics of Ayurveda

From a workshop led by Susan Hopkinson - 1 February 2009

Medicine and philosophy need not be separated. Ayurveda teaches that each person is unique, and is born with a body that has unique characteristics and idiosyncrasies. Every constitution is different, and therefore what works for one person is different to what will work for another.

From birth, we begin to modify our bodies according to what we eat, the medicines we take, the climate and seasons, where we live, and a variety of other factors such as environmental hazards, stress due to personal circumstances and relationships, as well as cosmic factors like the cycles of the moon.

There is no fixed formula for eating nor minimum daily requirements. Ayurveda is not concerned with calories and vitamins, but rather the digestibility of food. Ayurveda, like many other traditional medicines, maintains that most disease stems from problems in the digestive system. It divides digestion into three stages: the stomach, the small intestine, and the large intestine.

Food that is assimilated in the stomach is used very quickly for the building of fluids, blood and lymph. Food assimilated in the small intestine affects mainly muscles and fat. That which is assimilated in the colon is used to regenerate the skin, bones, hair, nerve sheaths, reproductive fluids, and the brain.

All proper maintenance requires good digestion and assimilation, otherwise worn out tissues wonʼt be regenerated (i.e., replaced by healthy, new tissues).

Vata is quick, cold and dry by nature. It governs motion, breathing, circulation, elimination and the flow of nerve impulses to and from the brain.

Pitta is hot and precise by nature. It governs digestion and metabolism and the processing of food, air and water, throughout the body.

Kapha is solid and steady by nature. It governs structure and fluid balance and forms muscle, fat bone and sinew.

We all have a certain amount of Vata, Pitta and Kapha in our constitution and while all three of them are active, one or two usually dominate.

VATA: When in balance:
vibrant, cheerful, lively, enthusiastic, clear and alert mind, flexible, exhilarated, imaginative, sensitive, talkative, quick to respond.

When out of balance:
restless, unsettled, light interrupted sleep, tendency to over-exert, fatigued, constipated, anxious, worried, underweight

Vata is aggravated by:
irregular routine, staying up late, irregular meals, cold, dry weather, excessive mental work, too much bitter, astringent or pungent food, traveling, injury

PITTA: When in balance:
warm, loving, contented, enjoys challenges, strong digestion, lustrous complexion, good concentration, articulate and precise speech, courageous, bold, sharp wit, intellectual

When out of balance:
demanding, perfectionist, tendency towards frustration, anger, tendency towards skin rashes, irritable and impatient, prematurely grey hair, or early hair loss

Pitta is aggravated by:
excessive heat or exposure to the sun, alcohol, smoking, time pressure, deadlines, excessive activity, too much spicy, sour or salty food, skipping meals

KAPHA: When in balance:
affectionate, compassionate, forgiving, emotionally steady, relaxed, slow, methodical, good memory, good stamina, stability, natural resistance to sickness

When out of balance:
complacent, dull, oily skin, allergies, slow digestion, lethargic, possessive, over-attached, tendency to oversleep, overweight

Kapha is aggravated by:
excessive rest and oversleeping, overeating, insufficient exercise, too little variety in life, heavy, unctuous foods, too much sweet, sour or salty food, cold, wet weather

General tips for creating balance

Ayurveda emphasizes the importance of good digestion for health and maintains that how and when you eat is as important as what you eat.

• Eat in a settled environment when you are calm and relaxed. Savour your food: always sit down to eat, and avoid TV, radio and reading. Let your attention be on the food.
• Be silent while chewing.
• Be regular in your meal times.
• Enjoy a light nourishing breakfast and eat your main meal in the middle of the day when the digestive fire is at its strongest. Eat lightly in the evening at least 2 hours before bedtime (ideally four hours before).
• Minimize ice-cold food and drink.
• It is best to consume fruit (or fruit juice) separately from other foods.
• Eat moderately: avoid overeating and do not skip meals. Eat only when you are hungry and leave about 25% of your stomach empty as this will aid digestion.
• Wait approximately 4 hours between meals to allow adequate time to digest. This might be less between small meals and more between big meals. Do not eat until the previous meal has been digested.
• Avoid sour foods (yoghurt, soft and hard cheese, buttermilk) in the evening.
• Walk for 10-15 minutes after meals.
• Exercise without strain daily. Leave 30 minutes after exercise before eating and do not exercise energetically for 1-2 hours after a main meal

In Ayurveda there are six tastes or rasas - sweet, sour, salty, bitter, pungent and astringent. Taste is an important guide to achieving balance, and it gives clues as to the pharmacology of food. Generally, all meals should include at least a small amount of each taste.

Examples of foods naturally comprising the six tastes (rasas):

Sweet: Sugar, milk, bread, rice, wheat, pasta
Sour: Yoghurt, cheese, sour fruits, tomato
Salty: Seaweed, salt
Pungent: Spicy foods, cumin, ginger, peppers
Bitter: Green leafy vegetables
Astringent: Beans, lentils, pomegranate, some apples

Dosha-specific recommendations

To balance (decrease) Vata eat foods that are sweet, sour, salty, heavy, oily and hot. Pungent, bitter, astringent, light, dry and cold foods aggravate (increase) Vata.

To balance Pitta, eat foods that are sweet, bitter, astringent, cold, heavy and dry. Pungent, sour, salty, hot, light and oily foods aggravate (increase) Pitta.

To balance Kapha eat foods that are pungent, bitter, astringent, light, dry and hot. Sweet, sour, salty, heavy, oily and cold foods aggravate (increase) Kapha.

Vata diet

Dairy products : All dairy products pacify Vata. Do not take milk with a full meal. Cheese should be soft and fresh, and ideally made from raw milk.

Fruits : Favour sweet, heavy fruits, such as avocados, grapes, cherries, peaches, melons, berries, plums, bananas, sweet oranges, pineapples, mangoes and papayas. Avoid or reduce dry light fruits such as apples, pears, pomegranates, cranberries and dried fruits. Dried fruit can be taken first soaked in hot water. Dates are best taken with ghee (clarified butter).

Sweeteners: All sweeteners are good for Vata (but not in excess).

Beans: Avoid all beans except for tofu, (soybean curd) and mung dal (split mung beans).

Nuts: All nuts are good.

Grains : Rice and wheat are very good; reduce barley, corn, millet, buckwheat, rye, and oats.

Oils: All oils pacify Vata.

Spices : Cardamom, cumin, ginger, cinnamon, salt, cloves, mustard seed, and small quantities of black pepper pacify Vata.

Vegetables : Beets, carrots, asparagus, cucumber, and sweet potatoes are good, but they should be cooked and not raw. The following vegetables are alright in moderate quantities, if cooked and especially cooked with ghee (clarified butter) and Vata reducing spices: peas, green leafy vegetables, broccoli, cauliflower, celery, courgettes and spinach (small quantity). It is best to avoid sprouts and cabbage.

Pitta diet

Dairy products : Ghee (clarified butter), milk, cream, and cream cheese, are good. Avoid salty butter and sour milk, e.g. yoghurt, aged cheeses.

Fruits: Sweet and astringent fruits are good e.g. grapes, pomegranates, bananas, avocados, mangoes. Avoid sour fruit, e.g. most citrus (a little lemon is alright).
 
Sweeteners : White or semi-refined sugars are good. Avoid molasses and brown sugar. Honey can be taken in small quantities.

Beans: Mung dal and soybean are good.

Nuts: Avoid all nuts except coconut.

Grains: Wheat, rice, barley, and oats are good. Avoid millet, corn, buckwheat, and rye.

Oils: Ghee is best for pacifying Pitta.

Spices : Coriander, cumin, ginger (small quantities), turmeric, saffron, fennel, cinnamon, cardamom. Avoid black pepper, mustard seed, cloves, and chillies.

Vegetables : Asparagus, courgettes, cauliflowers, broccoli, cabbage, green beans, potatoes, sweet potatoes, peas and peppers are good. Reduce beets & carrots and avoid tomatoes.

Kapha diet

Avoid large quantities of food, especially at night.
 
Dairy products: Avoid aged cheese. Avoid or reduce other cheeses and yoghurt. Low-fat milk is better. Always boil milk before you drink it, and take it warm. Do not take milk with meal or with sour or salty foods. You may add one or two pinches of turmeric or ginger to whole milk before boiling.
 
Fruits: Favour lighter fruits such as apples and pears. Reduce heavy or sour fruits such as oranges, bananas, pineapples, figs, dates, avocados, coconut, and melon.
 
Sweeteners: Honey is good (not heated above 40C - see below). Avoid sugar products.
 
Beans: All beans are fine except tofu (soya bean curd).
 
Nuts: Avoid all nuts.

Grains: Most grains are fine, especially barley and millet. Restrict use of wheat, rice and oats.
 
Oils: Reduce or avoid all oils. A small amount of ghee (½-1 teaspoons/day) is fine.

Spices: All spices are good but restrict the use of salt.

Vegetables: All are fine, except tomatoes, cucumber, sweet potatoes and courgettes

Special advice

Milk: It is not recommended to take milk with a meal made up of mixed tastes especially salty and sour foods. It can be taken with sweet foods including grains. Milk is easier to digest after being boiled with spices such as ginger, black pepper, turmeric, and saffron.
 
Honey: Do not heat honey above body temperature (max. 40 degrees Celcius). Doing so decreases the benefits of honey and causes it to have a negative impact on health (it becomes a refined sugar).

Food best avoided: Minimize heavy foods (e.g. meats, especially red meat, fish, eggs, aged cheese), refrigerated and ice-cold foods and drinks (they depress digestion), raw vegetables (easier to digest when cooked) and alcohol.

Tea and coffee: Minimize tea and coffee consumption. The negative effects of both can be reduced by adding a little cardamom powder.

GMOs: It is strongly recommended that you avoid food that has been produced using genetically modified ingredients. Genetic modification of food disrupts the intelligence of the food and is very likely to produce subtle negative effects in the long-term.

Organic agriculture: Organic food is strongly recommended. It is more nutritious, more humane, less toxic, better for the environment, and has more sattva-balancing quality than industrially farmed food.

Food preparation

• Eat freshly-prepared food. Avoid leftovers, pre-cooked and fast food.
   
• Food is more easily digested if warm and well-cooked.  Although cooked food has fewer nutrients than raw food, you are able to assimilate the nutrients better via cooked food.
   
• Food should look good and taste delicious.
   
• Food prepared by a happy, settled cook in a pleasant environment will provide the greatest nourishment!

Detoxifying Spice Mixture

          * 1 part turmeric
          * 2 parts ground cumin
          * 3 parts ground coriander
          * 4 parts ground fennel

Mix these spices together in bulk and store in a jar. When you are cooking a meal, place a small amount of ghee in a frying pan and heat on medium. Add detoxifying spice mixture, measuring out one teaspoon of spice mixture per serving of vegetables. Sauté spices until the aroma is released (but be careful not to burn). Add steamed vegetables, mix lightly and sauté together for one minute; or you can sauté the spice mixture in ghee and drizzle on vegetables or grains. Add salt and black pepper to taste.

Churna is a blend of herbs and spices which are designed to balance each dosha. You can mix them in advance to keep on hand, or just choose from the list of ingredients and add some or all of them to what you are cooking. It is helpful to use these churnas in their corresponding season, to improve dosha balance. All of them promote good digestion and assimilation of nutrients.

Vata Churna: Sesame, cumin, ginger, asafoetida (hing), coriander, fennel, cardamom, turmeric, red chili, garlic, cinnamon, nutmeg. It is warming and calming.

Pitta Churna: Coriander, star anis, saffron, nutmeg, cumin, mustard seed, grated coconut, sesame, fennel, cardamom. It is soothing, cooling, and reduces acidity. Can be used in hot weather to reduce body heat, impatience and irritability.

Kapha Churna: Fenugreek, cumin, coriander, mustard, ginger, garlic, fennel, hing, nutmeg, cardamom, turmeric, clove, red chili, cinnamon, dill, black pepper, aniseed. Helps digest heavier foods like proteins, starches and root vegetables, reduces mucous and gas and regulates digestion.

Aromatherapy

Aromas are also used in Ayurveda to achieve balance. Essential oils can be used in massage, inhalations or diffused to scent a room. Fresh flowers, herbs and spices, incense, and anything other aromas (not synthetic!) can bring great psychological and physical benefits.

Vata is balanced with a mixture of warm, sweet and sour aromas like basil, orange, rose, geranium, clove, and other spices.

Pitta is balanced by a mixture of sweet, cool aromas like sandalwood, rose, mint, cinnamon and jasmine.

Kapha is like Vata, and is balanced by a mixture of warm aromas, but with spicier overtones, like juniper, eucalyptus, camphor, clove and marjoram.

Version française du poeme du Lama Guendune Rinpoche

Le bonheur ne se trouve pas avec effort et volonté,
     mais réside là, tout proche, dans la détente et l'abandon.
Ne sois pas inquiet, il n'y a rien à faire.

Tout ce qui s'élève dans l'esprit n'a aucune importance
     parce que dépourvu de toute réalité.

Ne t'attache pas aux pensées, ne les juge pas.
Laisse le jeu de l'esprit se faire tout seul,
     s'élever et retomber, sans intervenir.
Tout s'évanouit et recommence à nouveau, sans cesse.

Cette quête même du bonheur est ce qui t'empêche de la trouver,
     comme un arc-en-ciel qu'on poursuit sans jamais le rattraper,
parce qu'il n'existe pas, parce qu'il a toujours été là,
     et parce qu'il t'accompagne à chaque instant.

Ne crois pas à la réalité des choses bonnes ou mauvaises.
Elles sont semblables aux arc-en-ciel.
A vouloir saisir l'insaisissable, on s'épuise en vain.

Dès lors qu'on relache cette saisie, l'espace est là,
     ouvert, hospitalier et confortable.
Alors jouis-en.
Ne cherche plus.
Tout est déjà tien.

A quoi bon aller traquer dans la jungle inextricable,
     l'éléphant qui demure tranquillement chez soi.
Cesse de faire.
Cesse de forcer.
Cesse de vouloir.
Et tout se trouvera accompli.
Naturellement.

Lama Guendune Rinpoche (1918-97)

Take it easy!

This delightful poem by a Tibetan yogi captures the essence of tantra - enjoy!

Happiness cannot be found through great effort and willpower,
     but is already present in open relaxation and letting go.

Don't strain yourself; there is nothing to do nor undo.
Whatever momentarily arises in the body mind
     has no real importance at all, has little reality whatsoever.
Why identify with, and become attached to it,
     passing judgment upon it and ourselves?

Far better to simply let the entire game happen on its own,
     springing up and falling back like waves -
without changing or manipulating anything -
     and notice how everything vanishes and reappears,
magically, again and again, time without end.

Only our search for happiness prevents us from seeing it.
It's like a vivid rainbow which you pursue without ever catching,
     or a dog chasing its own tail.
Although peace and happiness do not exist as an actual thing or place,
     it is always available and accompanies you every instant.

Don't believe in the reality of good and bad experiences;
     they are like today's ephemeral weather, like rainbows in the sky.

Wanting to grasp the ungraspable, you exhaust yourself in vain.
As soon as you open and relax this tight fist of grasping,
     infinite space is there - open, inviting and comfortable.

Make use of this spaciousness, this freedom and natural ease.
Don't search any further.
Don't go into the tangled jungle looking for the great elephant
     who is already resting quietly at home in front of your own hearth.

Nothing to do or undo,
     nothing to force,
nothing to want and nothing missing -

Emaho! Marvelous!
Everything happens by itself.

by Lama Gendun Rinpoche, Karma Tarchine Lundrup Buddhist Monastery, Biollet, France

Seventh Chakra Affirmations

SAHASRARA – The Crown Chakra

Sahasrara means “thousand-petaled lotus”, and it is the energy that emanates from the top of the head.  It affects our psyche and our ability to relate to a spiritual life.

Feel the energy surrounding your body and head. You can visualize this energy as a violet light that you radiate from the centre of your being, connecting you to the energy of the universe.

The power of the Universe is in me, above me, and around me at all times.

I seek the highest truth and the most healing ways to live my life.

I honour and protect my divine spirit.

I know that all is good despite appearances to the contrary.

I look within where I am safe and loved and protected.

My spirit is eternal.

I love beauty, harmony, peace and joy.

I create my life consciously and with love.

I trust that my highest good and greatest joy are unfolding now.

I am grateful for all the good people and things in my life.

I accept who I am and honour the spirit within me.

I live in joy and gratitude for the goodness that fills my life.

I know my higher purpose is being fulfilled now.

I trust my higher power to show me the next step in the process.

Thank you for my life, for who I am and for what you have allowed me to become.

_______________________________________

The above affirmations are adapted from the works of Ambika Wauters.

The Chakra descriptions and guidance are my own.

Love and light,

Susan

Sixth Chakra Affirmations

AJNA – The Brow Chakra

This is the centre of intuition, and affects all five physical senses, plus the whole head. It is located in the middle of the brow, and is sometimes called the third eye. Its Sanskrit meaning is “authority” or “unlimited power”, recognizing that Ajna chakra is also our source of wisdom and discernment.

Indigo and purple resonate with the brow chakra energy, and we can visualize those colours as we reflect on these affirmations:

I think the very best of myself in all situations, at all times.

I open myself to know my inner guidance and deepest wisdom.

I align my consciousness with the source of all life.

I believe I am unlimited in my capacity for joy, healing and happiness.

The abundance of the universe is always available to me.

I release and forgive the past.

I open myself to new energy, new people, places and experiences.

I live in the light of my truth and I accept what I know.

I know I am full of grace, light and love.

I create clarity of mind and unlimited vision for myself.

I trust that my life is unfolding exactly as it should.

I am wise, intuitive and aligned with my highest good.

Every situation is an opportunity for growth and healing.

I live in the light of my higher mind and allow it to illuminate my life.

I seek wisdom and guidance in all situations.

I am the source of truth and love in my life.

____________

Fifth Chakra Affirmations

VISHUDDHA – The Throat Chakra

The throat chakra, whose name in Sanskrit means “pure”, is the centre of communication, integrity and willpower. This is where we speak our truth, and consequently it is also the centre of our self-expression.  It affects the head from the nose down, as well as the throat and neck, and shares the shoulders, arms and hands with Anahata Chakra.

Soften your shoulders, lengthen your neck and let your tongue relax in your mouth. Gently smile and allow the face to widen. Blue is associated with Vishuddha chakra, and you can let a brilliant blue wash over your throat and neck, feeling ease and space in the throat and head while you hear the power in these words:

I live in my truth.

I speak from the heart.

I speak my truth and allow others to speak theirs.

Living in truth sets me free.

Communicating is vital to my wellbeing.

I choose my words with care and love.

I love to share my experiences and am open with others.

My willpower is aligned with my spiritual purpose in life.

I develop will each time I meet a life challenge.

I express my truth as creatively as possible.

I communicate with those who open their hearts to me.

I learn to listen to myself and trust my inner voice.

I develop my integrity each time I tell the truth.

My integrity is my word, and my word is my truth.

My communication comes directly from my deep centre.

I trust and honour my inner voice.

I express my love and goodness each time I speak.

I am a joyful and creative soul.

____________

Fourth Chakra Affirmations

ANAHATA – The Heart Chakra

In Sanskrit, Anahata means “the un-struck sound” – the universal sound with no beginning and no end. Its other Sanskrit name is Hritpankaja, which means heart lotus.  It is a nice symbol for compassion, and this chakra naturally affects the heart region, as well as the lungs, upper chest and back. The shoulders, arms and hands are also affected by the energy of the heart chakra.

Green is the colour that resonates with the fourth chakra, and you might like to imagine a soft, green light embracing your heart centre while you focus on these affirmations.

All love already resides within my heart.

I love and accept myself just as I am.

I open my heart and accept others as they are.

I choose to be united with all beings, visible and invisible, in love and light. 

I anchor my heart in truth, love, and grace. 

Love opens and heals me.

I lovingly forgive the past and release pain, doubt and fear.

I am love. I am peace. I am light.

I follow my heart’s desire for truth, goodness and love.

My core is pure and innocent.

Nothing can touch the soul of my heart except love itself.

Love moves through me and connects me with the source of life.

Joy is my reason for living.

I look for the joy in myself and see it in all things.

I delight in sharing my love and joy.

_____________

The Art of Feedback

Click below for a wonderful article from Anusara Yoga about giving and receiving feedback!

The Art of Feedback

Third Chakra Affirmations

MANIPURA – The Solar Plexus Chakra

This is the centre of ego and self-esteem, and in Sanskrit it means “the city of gems”. It affects the process of digestion of both food and ideas, and is felt in the upper abdomen, stomach, and the lower and middle back.  When in balance, our body feels strong and capable, in our image.

Focus your attention on the Solar Plexus area and let a warm yellow light radiate from your centre while you let these affirmations soak in:

I am worth my weight in gold. 

I am worthy of love, kindness and respect, regardless of what I have done.

I am worthy because I exist.

I honour myself and treat myself with respect.

I am worthy of the life I say I want.

I value myself and I know what is best for me.

I am confident in my ability to make my life work.

I am confident in the goodness of life itself to see me through. 

I accept the power of my being to produce health, love and joy in my life. 

I accept responsibility for all of my decisions.

I know I am a powerful and wholesome force for good.

I am my own person, free to choose what is best for me.

I choose the power of life.

I choose goodness, light and love. 

I choose health, healing and happiness.

I love myself.

 _________________

The above affirmations are adapted from the works of Ambika Wauters.

The Chakra descriptions and guidance are my own.

Love and light,

Susan

 

Second Chakra Affirmations

SVADHISTHANA – The Sacral Chakra

This chakra is known in Sanskrit as “the dwelling of the self”, and it affects the lower abdomen, the reproductive organs, hips, sacrum and lower digestive functions. It is your centre of power regarding finances, sexuality and relationships.

Bring your awareness to the energy and sensations of the abdomen, the lower back, and the hips. The second chakra resonates with the colour orange, so you could visualize a warm orange glow there while you relax into the affirmations.

I love my life. 

I honour my body and treat myself respectfully. 

I feel the power of healing moving in and through me as I affirm my worth and honour my body. 

I trust my feelings and give them ample room for expression. 

I lighten my body each time I feel well in myself. 

I am a creature of light, open to my highest joy. 

I am grateful for the joy of being me. 

I receive pleasure and abundance with every breath I take. 

Goodness, beauty and joy resonate with my soul. 

I am entitled to happiness, health and joy in my life. 

Healing occurs each time I rest, relax and enjoy myself. 

My body responds to thoughts of pure love and goodness. 

I know my body always seeks balance and regeneration. 

I get stronger every time I affirm my worth and honour my choices for love.

There is nothing to change about the way I am. 

Nobody needs to fix or heal me. I reclaim my power to look after myself.

I unconditionally love who I am, exactly as I am. 

I give others the space that they need and love them just as they are. 

As I love and respect myself, healing happens naturally.

_________

The above affirmations are inspired by the works of Ambika Wauters.
The descriptions are my own.


Love and light,
Susan

First Chakra Affirmations

MULADHARA – The Root Chakra

The Sanskrit word Muladhara means “root” or “base”, and the energy of this chakra affects the lower body from the feet up to the tailbone, including the genitals, as well as the skeletal structure. It relates to our feelings of security and belonging, and whether or not we feel grounded and supported in this world.

As you sit or lie comfortably, relax completely and keep your awareness on the energy and sensations of the lower body. Red is the colour that resonates with the first chakra, so you could visualize a glowing red all around your base.

I live from my integrity.

I love sincerely and from my heart.

I am connected to life in all its glory.

I know who I am and I make choices based on what I know to be right for me.

I take responsibility for who I am and how my life is. 

I confirm my right to belong and be a part of something greater than myself.

I know I am truly good.

I am strong and I’m able to handle any situation.

I stand for justice, truth and love. 

The universe is a safe and benign place that always provides what I need.

I am always protected and guided. I know that I belong.

My body supports me in living a creative and happy life.

I am open to the spirit of life, which carries me beyond my perceived limits to a higher, more creative place.

I’m thankful for all the opportunities for growth and development that have come my way. 

I am grateful for the challenges that have taught me who I truly am.

I forgive and release the past and live in the here and now.

I love life.

 ____________

The above affirmation was adapted from the works of Ambika Wauters.

The Chakra descriptions and guidance are my own.

Love and light,

Susan

 

Shanti Mantra - Peace invocation

This is the text of the invocation we chant together at the beginning of each yoga class. Even if you prefer not to chant it out loud, get acquainted with it's meaning and honour it in your practice.

Namaste
Susan

Om Saha Naavavatu

Om. May God protect each of us

Saha Nau Bhunaktu

May he accept and nourish us

Saha Veeryam Karavavahai

May our work be of mutual benefit

(veeryam = work together with great vigour)

Tejas vinavadhee tamastu

Let our learning shine brightly, and spread out around us

Ma Vidvishavahai

Let there be no discord amongst us

Om Shanti Shanti Shantih

Om Peace Peace Peace

The prayer comes from the peace invocations (Shanti Path) of the Upanishads, which are ancient Indian scriptures which form the basis for a spiritual practice which aspires to inner peace. It emphasises the importance of a fruitful relationship between the teacher and the students.

The invocation of Shanti (peace) at the end of the Mantra (prayer) refers to the desire to overcome the misery from three sources:

1) from a higher power or destiny;

2) from the material world surrounding us (group consciousness); and

3) from the internal world or individual consciousness

Brief meditative exercise helps cognition

Click on the link below to read about the benefits of meditation!

Brief meditative exercise helps cognition

Back in Brussels, but India is never far from my mind!

Our 16 day voyage to India ended on Monday and, as always, re-adjusting takes time. India leaves such a mark on it's visitors, and digesting new experiences is a process that requires some reflection. A marvelous first week in the peace of Basunti in the Kangra Valley, followed by enriching encounters with people and places in McLeod Ganj and then Rishikesh, offered atmospheric contrasts and different ways to live yoga in every moment - even when the yoga turned out to be Tai Chi Chuan!

We were living yoga on all levels throughout our journey: beginning with learning to accept that visa problems and bureaucracy are part of Indian reality, and moving into the realization that practicing yoga is not defined the same way by all practitioners. Simply being in a group is one form of practice, easier for some than for others, and noticing how much our material surroundings affect our sense of comfort and happiness adds another dimension to understanding one's self.

But we all agreed that nothing could beat the inspiring beauty and energy of sunrise meditation and hatha yoga under the majestic circles of hundreds of birds on the rooftop at Basunti, or alongside the Ganges River in the early morning breeze. How marvelous to be able to practice so close to nature, and now our challenge is how not to feel caged in by our urban walls at home!

Love and light,
Susan

Our Dharamsala Dharma

McLeod Ganj (Dharamsala) is a wonderful Himalayan mountain station with a strong Tibetan Buddhist influence, due to the Dalai Lama's presence which has attracted thousands of Tibetan refugees. The place has a soft and gentle atmosphere, and it is hard to be in a hurry here.

One of our group members had to leave early to attend to his dying father, and he made it home with only fifteen minutes to say goodbye. We asked the monks of Tse Chok Ling Monastery to perform a special ceremony in honour of the deceased in their marvellous Tara Temple. This puja allows the soul the support to make the best possible transition to the next life. What an amazing feeling to have been able to be present to the beautiful intentions of all these monks here in McLeod Ganj, while meditating at a distance with our dear friend who was sitting with us thousands of kilometers away. Such is the power of the spirit of love.