Words of Wisdom

The yoga tradition is a holistic and balanced approach to living. Especially in the western world when we think of “yoga” or someone that is good at “yoga” we think of a person who is flexible like a gymnast. The yoga lifestyle encompasses much more than flexibility. The ancient science perfectly combines strength, stamina and flexibility with a tranquil mind and inner peacefulness. Very simply yoga can be broken into three areas, each complementing the other; meditation, breathing techniques and yoga asanas (exercises). A healthy, balanced diet, hygiene, cleanliness, simplicity and higher thinking are also important elements.

Here are some of my favourite quotes that represent the concept of simple living and higher thinking:

Insights from Jesus

(from the Holy Bible)

Who of you by worrying can add a single hour to his life? ...

Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.

Insights from Buddha

Better than a hundred years of ignorance is one day spent in reflection. Better than a hundred years of idleness is one day spent in determination. Better to live one day wondering how all things arise and pass away. Better to live one hour seeing than one whole life beyond the way. It is better to conquer yourself than to win a thousand battles. Then the victory is yours. It cannot be taken from you, not by angels or demons, heaven or hell.

Insights from India

There is a sufficiency in the world for man’s need but not for man’s greed.

Mahatma Gandhi

You must be the change you wish to see in the world.

Mahatma Gandhi

The petty mind thinks, ‘This is mine. That’s for others.’ Whereas men of noble thought consider the whole world as one family.

Chanakya

Insights from China

He who knows that enough is enough will always have enough.

Lao Tzu

Knowing others is intelligence; knowing yourself is true wisdom. Mastering others is strength; mastering yourself is true power.

Lao Tzu

Insights from Western Philosophers

The soul is the same in all living creatures, although the body of each is different. Hippocrates

Until mankind can extend the circle of his compassion to include all living things, he will never, himself, know peace.

Albert Schweitzer

Enjoy this food for thought. To read more check out our website or stay posted for more to come.

Amara

Instructor

Australian School of Meditation and Yoga

Our November Mini Yoga Retreat @ Burleigh

Sunday saw the Fradgley Library Hall at Burleigh Heads filled to the rafters with yogi’s and yogini’s for our Mini Yoga Retreat day. The regular 10:30-12:30pm yoga session overfilled with students, so a group of us went down to a shady park and enjoyed the cool ocean breezes and fresh air as we stretched. The outdoor class is so popular with the students that they are asking for it each week. Feedback that I have received is that the difference an outdoor class makes is incredible. Nothing beats the fresh energy that our body absorbs when we are outdoors in nature.

Friends of ours joined us to lead us through some kirtan, beautiful chanting of sacred mantras with musical accompaniment, a very simple and beautiful way to meditate. Kirtan relaxes the body and brings peace of mind and joy to the heart. Mantra can also be chanted on beads and added to the breath. To learn Japa and Mantra Meditation you can visit the Australian School of Meditation and Yoga website.

Margaret spoke briefly about the physical, mental and spiritual benefits of the ancient yoga system and how ultimately yoga is a spiritual quest. She explained various limbs or rungs of the yoga system and how they assist the yoga practitioner on their journey of self discovery or self realisation.

Lunch was very simple but extremely tasty, mung dhal and Turkish bread. Writing it like that just doesn’t do it justice though. Honestly, it was one of the tastiest dhals I have ever tried, and almost everyone there agreed with me. Over lunch a group of us threw around great tried and tested recipes that we have collected over the years and shared healthy cooking tips and information.

Ready for a siesta, we got something better. One of our resident massage therapists guided us through a face and scalp massage. We learnt simple and effective massage techniques that we can use on friends and family to help them de-stress and unwind. We all felt truly relaxed and uplifted afterwards.

For those who didn’t want to leave, the Sunday Spiritual Gathering at 4pm gave them an excuse to stick around a little longer. Intimate and cosy, the beautiful yoga chanting created an atmosphere of peace and tranquillity. Everyone involved had a fantastic day and look forward to the retreats starting up again in January.

Keep an eye on the website for upcoming events in 2009.

Take care,

Amara

Instructor

Australian School of Meditation and Yoga

A great start to the month

Our November Mantra Rock Dance was awesome. With over 100 people (adults and children) at the Fradgley Hall at Burleigh Heads, the vibe was sensational and everyone had an enjoyable night. Each month some friends of ours join us and bring with them their passion for music and meditation. It is such a perfect way to finish the week and start a new one.

The highlight of the evening is the rock part of the program when the musicians skilfully combine melody and meditation so that everyone is up dancing. Easy and enjoyable, mantra meditation is refreshing, uplifting and purifying. The program started with mellow kirtan or chanting and a guided meditation that can be practiced at home. You can now also download for free this same guided meditation from our website to listen to at home or on your MP3 player.

Ray Linsley, one of the senior teachers at the Australian School of Meditation and Yoga gave a reading from the ancient Bhagavad-Gita and spoke briefly on the yoga tradition, the workings of the mind and transcendental knowledge. The Australian School of Meditation and Yoga volunteer cooks whipped up yet another mouth watering feast. The culinary theme was ‘Tastes of Mexico’.

We invite you to join us at our Sunday Spiritual Gathering each Sunday from 4-6:30pm and our extra special spiritual event, the Mantra Rock Dance, the first Sunday of each month. Our next Mantra Rock will be 7th December. The last one for the year!

Everyone of all ages are welcome.

Amara

Instructor

Australian School of Meditation and Yoga

Thank you to all the Yoga Aid Challengers!

(TEAM ASMY @ The Yoga Aid Challenge)

1000 people gathered across Australia to salute for charity

The Gold Coast Yoga Community united on Wednesday 22 October for the 2nd Annual Yoga Aid Challenge. The registration desk opened at 5:30am at Queen Elizabeth Park in Coolangatta for yoga enthusiasts of all ages, backgrounds and walks of life to join together to raise money for charity and promote yoga. We had over 80 people at the Gold Coast event saluting to the sun. Our challenge was to complete 108 salutes in two hours, and I am proud to announce that we did it! With the help of 9 yoga teachers from Gold Coast studios and gyms, participants got a taste of traditional and varied salutes along the way. A big thank you to Mrna, Andrew, Margaret and Candace (all the way from the Brisbane studio), teachers from the Australian School of Meditation and Yoga that volunteered their time, effort and encouragement not only on the day but along the way as well.


Leading up to the event I was busy encouraging and enthusing others to join the challenge and then days before the event it dawned on me what I had gotten myself into. 108 salutes, I was thinking to myself – that is a lot. Much to my surprise the actual salutes were not that difficult. With a one minute break between each set of ten and a half time break we saw ourselves slide over the 108 line at about 8:30am.

From all the teachers at the Australian School of Meditation and Yoga I would like to say a huge thank you to the fantastic effort from all the team members involved. We had 33 team members saluting on the day and fundraising for the event - the second largest team in Australia! We raised $1500 for Save The Children Australia. They work with children at risk, to help them reach their potential through education, health and child protection programs in Australia and around the world. The total amount raised in Australia so far for charity is $130, 643!

What a great effort everyone! We hope to make the event even bigger and better next year.

Please make a note in your diaries for next years challenge – Wednesday 25 November 2009. It is truly a great opportunity to use your love of yoga to give back to the community.

Thanks again everyone!

Namaste

Amara

Instructor

Australian School of Meditation and Yoga

Christmas Gift Ideas

Share the benefits of the healthy yoga lifestyle this Christmas.

__________________

Vegetarian
Cookbook
$15

_________________

Yoga Pass
5 Class Pass - valid 2 months
$50

__________________

Yoga Pass
10 Class Pass - valid 3 months
$85

___________________

Yoga Pass
1 Month Pass - Unlimited
$80

____________________

Balanced Life Retreat
Gift Certificate $60

____________________

Available for purchase at each class or the Sunday Spiritual Gathering.

Namaste,

Amara

Instructor

Australian School of Meditation and Yoga

Guided Meditation: Free Download

You can learn an uplifting meditation practice using breath and mantra that will energise your body, calm your mind and bring joy to your heart. We are offering a free recording that you can now download to your computer or MP3 player to use and enjoy whenever you like.

The slow deep breathing has the effect of calming the entire nervous system. The mantra is calming, uplifting and cleansing to the heart and mind.

Sit comfortably and lengthen your spine so that you can keep the chest open for nice deep inhalations. Close your eyes and focus on your breathing. Bring the breath deep down into your relaxed abdomen, and as you exhale draw the abdominal muscles back and up, then release them for the inward breath. Spend time with your breath feeling the relaxing effect of the outward breath, and the energizing effect of the inward breath.

To add mantra to the breathing, take a deep breath in, vibrating the mantra “Gauranga” on the long outward breath. As you say the mantra, simply listen to the sound. When the mind strays, simply refocus on the sound of the mantra. As you say the mantra allow your mind to become fully immersed in the sound, feeling its vibration throughout your whole body. You may like to spend 2 or 3 minutes in meditation at first and gradually increase the time up to 5 or 10 minutes.

For a free download of this meditation, go to www.asm.org.au and download the Guided Meditation from the Videos and Music page http://www.asm.org.au/videos-music . It’s a very nice way to go to sleep at night to ensure you have a sound and tranquil sleep; it’s also a nice way to start the day to ensure your day is peaceful and energized. During the day, whenever you get a chance, it is a wonderful refresher and a great way to de-stress and calm the mind.

Namaste,

Amara

Instructor

Australian School of Meditation and Yoga

Annual Christmas Celebration

Set aside Sunday, 21st of December for our annual Christmas party where we gather together to celebrate the life and teachings of Lord Jesus Christ through songs, chanting, meditation and, of course, feasting! We would love to have you come celebrate Christmas with us.

The Festivities will include:

•Meeting old friends and new
•Chanting of sacred mantras
•Songs of Praise
•Video presentation of the life and teachings of Jesus
•Sumptuous Vegetarian Feast
•A joyous Mantra Rock Dance

We believe Christmas is best when shared with family and friends

To help us with meal preparations, please RSVP by Tuesday 27th of November.
5554 5440 asm@onthenet.com.au

Please invite all your family and friends.

Namaste,

Amara

Instructor

Australian School of Meditation and Yoga

Yoga Aid Challenge – Only eight sleeps!

The Australian School of Meditation and Yoga is striving to raise money for children in need. On Wednesday 22 of October, only 8 sleeps away, hundreds will be doing yoga around Australia to raise money for different charity events. The Yoga Aid Challenge was developed so that the yoga community can give something back through their love of yoga. It is a way to facilitate the giving for living concept. An integral aspect of the traditional yoga system is non-greed, non violence and introspection.

I would like to share with you some truths from different cultures and saints around the world:

There is a sufficiency in the world for man’s need but not for man’s greed.

Mahatma Gandhi

You must be the change you wish to see in the world.

Mahatma Gandhi

The petty mind thinks, ‘This is mine. That’s for others.’ Whereas men of noble thought consider the whole world as one family.

Chanakya

He who knows that enough is enough will always have enough.

Lao Tzu

To be without a friend is to be poor indeed.

Swahili

It is no longer good enough to cry peace, we must act peace, live peace and live in peace.

Shenandoah

The key to growth is the introduction of higher dimensions of consciousness into our awareness.

Lao Tzu

Knowing others is intelligence; knowing yourself is true wisdom. Mastering others is strength; mastering yourself is true power.

Lao Tzu

He who really wants to do something finds a way; he who doesn’t finds an excuse.

Confucius

A journey of a thousand miles begins with a single step.

Confucius

When we show our respect for other living things, they respond with respect for us.

Arapaho

For information on how you, your friends and family can support the Yoga Aid Challenge click here.

Yoga practitioners use the Sanskrit word ‘namaste’ as a greeting. Namaste is a yoga greeting of respect.

Namaste,

Amara

Australian School of Meditation and Yoga

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September Balanced Life Retreat

“An amazing day! The retreat space is heavenly, the meditations were awesome, fantastic food and a positive environment.”

Diane (Law Student)

On Saturday, 28 Sept. the Australian School of Meditation and Yoga held our famous Balanced Life Retreat in the rolling hills of the Tweed Hinterland. The weather couldn’t have been better, there wasn’t a cloud in the sky. The rays of the sun were so inviting that Steve took the Chi Kung class outdoors amid the bamboo and palms of the Nadia Retreat Centre.

Many of our regular retreaters were pleasingly surprised by the changes made to the meditation and relaxation space. After a complete makeover the area gives out refreshing, uplifting and relaxing vibes. If you have been to one of our retreats before, it is well worth another day at Nadia, just to see the magnificent changes, not to mention everything else the day entails.

Lunch proved most popular, with many going back for seconds or even thirds. We enjoyed an alfresco Asian banquet under the mango trees, with an array of tempting dishes. On the menu was Laksa soup with Vietnamese mint, enoki mushrooms and deep fried bean curd, Vietnamese summer rolls and sweet and sour sauce, green Thai curry with tofu and cashews, coconut cream rice with kaffir lime leaves, green mango rice noodle salad and a fresh garden veggie and hokkien noodle stir fry. Later on in the afternoon we had deep fried bananas in a rice flour, sesame and pandan batter served with ice-cream and chai. Exotic!

After lunch, Monika taught us how to make the Vietnamese summer rolls that we had all just tried. Summer rolls are rice paper spring rolls that are perfect finger food for entertaining or around the house snacks. They are filled with flavoured rice noodles and finely sliced salad ingredients and unlike spring rolls, they are not fried, making them light and fresh and perfect for the hottest summer days..

Over all, the day was a smorgasbord of so many things that the yoga lifestyle has to offer. Breathing, massage, delicious healthy food and cooking tips and stretching for physical health, relaxation for peace of mind and meditation; food for the soul. These ideas were the focus of the spiritual discussion in the afternoon, where Ray (a senior teacher at the Australian School of Meditation and Yoga ) shared an analogy of a three legged chair. The only reason a three legged chair is able to stand with a strong foundation is because it is equally balanced on its three legs. If we took one leg away, the chair would no longer be balanced, despite it still having two legs. Physical, mental and spiritual health are our three legs. Just like a chair, when these three are in balance, we have a strong foundation for our life. Meditation and yoga techniques that we learnt today at the retreat and that we teach at other programs and classes run by the Australian School of Meditation and Yoga educate and encourage people to add this balance to their lives.

The perfect finish to the day was an uplifting group meditation accompanied by melodious Kirtan or beautiful chanting of sacred mantras led by Mrna. Oh, and not to mention the deep fried bananas and chai!

We invite you along to our next Balanced Life Retreats on October 25 and Nov 22. But be quick to book, they fill up fast.

Namaste,

Amara

Instructor

Australian School of Meditation and Yoga

Inspiring Words

Truth is recognized wherever it is found, in all languages and all cultures. Here is a selection of my favourite insights from cultures and saints around the world – all concise and eloquently spoken. Keep checking because I’ll add more as I come across them.

Better than a hundred years of ignorance is one day spent in reflection. Better than a hundred years of idleness is one day spent in determination. Better to live one day wondering how all things arise and pass away. Better to live one hour seeing than one whole life beyond the way. It is better to conquer yourself than to win a thousand battles. Then the victory is yours. It cannot be taken from you, not by angels or demons, heaven or hell.

- Buddha

For he who has conquered the mind, the mind is the best of friends; but for one who has failed to do so, his very mind will be the greatest enemy.

- Bhagavad-Gita

A man must elevate himself by his own mind, not degrade himself. The mind is the friend of the conditioned soul as well as his enemy.

- Bhagavad-Gita

Namaste

Amara

Instructor

Australian School of Meditation and Yoga

Spring clean from the east

For many of us Gold Coasters, spring marks the end of the dreaded winter season and the beginning of fun in the sun. Outdoors, sunshine, magnificent scented flowers, beaches, picnics – these all go hand in hand with spring. But then so does hay fever, allergies, sniffles and sneezing. Find some relief this spring through the ancient principles of Yoga and Ayurveda.

1. Spring back with yoga

According to the science of Ayurveda, allergies are aggravated by a build up of toxins in your body. By gently stretching, twisting and massaging, yoga poses help to successfully remove built up toxins and wastes from your internal organs. After a yoga session you are less likely to crave the heavy, oily foods that dampen your immune response. Instead you will crave the wholesome and nourishing foods that revitalise the body.

Spring Yoga Pose – The Fish Pose
2. Try Neti

How’s that wonderful feeling in your sinuses when you dive under the waves! You can get that feeling every time you do neti – fresh and clear.
Neti is a nasal wash with warm, salty water. Its main benefit is in the prevention of respiratory disorders like colds, flu, sinusitis and allergies. However, it is also said to be helpful in treating various disorders – like glue ear, myopia, inflamed adenoids, nervous tics, muscular tension in the face, migraines, and even epilepsy.



3. Treat yourself to some rest and fun

Stress dampens our immune response, making our bodies more vulnerable to the allergies and hay fever of spring. Get plenty of rest, relaxation and meditation to protect the health of your immune system. Twenty minutes of Yoga Nidra is more rejuvenating than four hours of sleep. Or is can be as simple as slowing down. Give yourself the time to enjoy doing the activities that you like. With the sun out in the bright blue sky it is the perfect time of the year for a picnic, bushwalk, surf or hit of tennis. Balance the stress and responsibility of your everyday life with fun times spent with family and friends.

4. Spice up this spring

According to Ayurveda, spices are useful to counterbalance the side effects of spring. Ginger is famous for its warming qualities which improve digestion and burn up toxins. In a previous post I shared a great chai tea recipe that necessitates (for me anyway) a generous serving of ginger. Even herbal tea or hot water with a squeeze of lemon or lime will warm and nourish your body.
Other spices such as cumin, turmeric, coriander and fennel help promote and maintain heat in the body. You can experiment using these spices in your cooking, many of which a tasty Indian dish would call for. Turmeric is known to reduce inflammation associated with allergies. Taken as a supplement or in your food it can help to ease away the discomforts of the spring season.


Amara

Instructor

Australian School of Meditation and Yoga

Let's eat to our bodies good health

For thousands of years yoga practitioners have recognised how their food choices have an effect on how far they are able to stretch, twist and focus.

As a yoga practitioner I have experienced how eating a healthy, well balanced vegetarian diet can be simple, invigorating and tasty. When I first starting eating more vegetarian meals I was surprisingly impressed by their flavour and simplicity. I felt full sooner, and a real, nourished full. Not bloated or as though I had overeaten. Over the last ten years I have been exploring a plant based diet and the array of endless ingredients that you can add to dishes.

If you are thinking of adding more vegetarian meals to your diet or cutting out animal products all together there are many good resources that can assist you in your quest. A well thought out vegetarian diet brings life to your body, literally. In your asana practice you will feel lighter and more limber. You’ll experience how your mind is more alert and attentive. And spiritually you will feel yoga qualities like respect, compassion and empathy growing inside of you.

“Until mankind can extend the circle of his compassion to include all living things, he will never, himself know peace.”

Albert Schweitzer

Let’s eat to our body’s good health.

Amara

Instructor

Australian School of Meditation and Yoga

15 essentials of Hatha Yoga

Reading through some of my yoga notes, I came across some helpful hints written by one of my yoga teachers. It made me appreciate more the beauty of yoga, how it is so personal and well adaptable to every body. That is one of the things that I truly do love about yoga, that it really is for everyone. I hope that you find these tips as helpful as I have when practicing at home or at a class.

1. Allow yourself time to chill out and relax before a class. If you are attending a class at a studio allow yourself enough time to get there. If you arrive stressed out because you had to speed the whole way there you will need the whole class to calm back down. Instead leave 5 or 10 minutes early, enough time to drive there relaxed, not running every orange light, so that you can really benefit the deeply relaxing effects of the class. Then you won’t have to spend the whole class undoing all the stress you had put yourself through to get there on time.
2. Enjoy your yoga session. There is no rush. Take time between each pose to feel the sensations in your body. Feel, for example, how your back is warm after a twist, you have just squeezed extra blood flow to all the muscles in your back.
3. Don’t forget to ………. Breathe. How many of us forget to breathe until the instructor says ‘now count five more deep breaths’ or ‘make sure you are breathing deep into your abdomen’. Once you get into a pose, work on your breath. Give each stretch at least five good breaths.
4. In a class if you finish a pose early, try not to get distracted by the chatter of your mind. Instead just rest and enjoy focussing on your breathing.
5. In between each pose, rest and focus on the breath. Give your body this important time to recover from the work that it has just done. Feel your body assimilating all the hard work. Don’t rest too long though, your body will cool down.
6. Yoga is non competitive. Often after engaging in competitive sports most of our lives we bring a competitive attitude to our yoga asana practice. When we begin to compete in a yoga class we are losing the bodily awareness that we are trying to cultivate. So next time you find yourself comparing yourself with the person on the next mat, how far they are lunging or how you are so much more flexible than them in the Camel Pose, draw your awareness back to your own practice. This way you will get more from the class. You will be less likely to overstretch and injure your muscles. You can work with your breath more, moving deeper into the poses. Nothing is gained by comparing yourself to others. Yoga asana practice helps us to develop humility, patience, tolerance and respect.
7. Just stick at a level that suits you. Don’t feel pressured to move into a pose that you feel uncomfortable in. Instead gradually and safely lengthen and tone your muscles.
8. Keep your mind engaged. Use your mind in your practice. Instead of thinking about what you want for breakfast when you finish or how much work you have to do, just lend yourself this time and relax. Keep you mind focussed on your breath, the sensations in your body, your alignment and relaxing.
9. You can try counting your breath to stay focused. Remember to hold each pose for at least five deep breaths. So in your mind you can count each breath. If you are familiar with the poses, don’t let your mind wander. Even experienced practitioners can count the breath.
10. In each pose, no matter how basic, work on complete yoga breathing. I love this saying and try to remember it in my own practice and remind my students each class, ‘deep breathing and space creation’. Complete yoga breathing encourages your body to relax more into each pose. The more that you can deep breathe the more you will get from the class.
11. Take five minutes to rest for every half an hour of yoga that you practice. The Corpse Pose, one of the hardest poses of all. Our bodies need this time to assimilate all the work that they have just done. You may feel a little frazzlled if you get straight from you mat and back to your everyday duties. Often what stops us from relaxing is our mind. You can practice some pranay ama breathing or Gauranga Breathing Meditation to finish you session. This gives the mind something to focus on so that you don’t fall asleep or get easily distracted. Twenty minutes of meditation and relaxation is more rejuvenating that four hours of sleep.

    

12. If you are just beginning your yoga journey, you probably have experienced that there is a lot to focus on at once. Just focus on your alignment and practicing safely. Breathe normally and frequently. With practice you will be able to breathe deeper and in time with your body.
13. When working with your breath allow it to radiate throughout your entire body. Breathe through your Tantien (the area below your navel) and on the inhalation feel your entire body opening up and the feel the exhalation relaxing your muscles. Keep your abdomen soft and breath slow and deep.
14. In yoga we breathe in and out through the nose. A few reasons for this is that nostril breathing cleanses the air before it enters the lungs and breathing out through the nostrils slows the exhalation with helps us to feel more relaxed.
15. The general rule for each pose is relax and breathe. Relax the parts of your body that you are not using. Try not to block areas of your body with tension. Keep your body open and long. Monitor that you are relaxing your face, neck, shoulders, back, hips, knees and feet.
    

Even after practicing yoga for more that 8 years I often forget many of these. It is wonderful to have an instructor who has an appreciation for these basic essential of hatha yoga and can remind you when she or he sees you not breathing or tensing your shoulders. Develop your own bodily awareness in conjunction with this so in your own home practice you have a sense of how you are carrying your body. I hope that you can integrate these tips into ones you already use in your practice.

Each Sunday, The Australian School of Meditation and Yoga runs ‘An Introduction to Yoga’ session at Burleigh Heads. Margaret, our head yoga instructor introduces participants to yoga in a very down to earth, easy to follow manner that will give you a very solid yoga foundation. Perfect for beginners or more advanced practitioners. Everybody is welcome.

Enjoy your asanas,

Amara

Instructor

Australian School of Meditation and Yoga