Innholdsfortegnelse for The Mindfulness Book i The Mindfulness Book

In today’s frenetic, stress-filled world, many of us feel life is a struggle. Our relationship with our own selves can be less than congenial; our relationships with others are often fraught. Few of us even think about our relationship with the spiritual world. The fields of natural healing, mind-body medicine, psychology and spiritual understanding offer many paths to a vital yet peaceful life. The Mindfulness Book provides a simple, straightforward, friendly guide through the maze of holistic living. As you work your way through this clear and concise book, you will readily learn how to incorporate natural health, emotional healing and spirituality into everyday life. There is no preaching in these pages; you are merely presented with useful, effective information and techniques that really work. The Mindfulness Book offers a…

As we’ve already seen, we each contain within us the three doshas: vata, pitta and kapha. The dosha that dominates within our bodies gives rise to our prakruti, or body-mind type – the basic force that affects everything about us, from our shape and weight to our predisposition to different illnesses. Our prakruti will influence the kind of foods we should eat; the exercise we should take; even the kind of holiday we should enjoy. Discovering your prakruti is really quite simple – just answer the questions opposite, ticking the answers that most apply to you. Vata – air and space. Vata people eat little, usually preferring sweet, sour and salty foods, and tend to be thin. Vatas are active, talkative and don’t sleep much; their short-term memories are stronger…

This tuina massage is generally suitable for everyone, but do not massage on inflamed or broken skin, or over skin conditions such as eczema, psoriasis or shingles. You should also not use this massage on anyone with osteoporosis (brittle bones). 1. Your partner should be seated in a comfortable, upright chair with good back support, hands resting in the lap, feet firmly placed on the floor. Standing behind your partner, stroke lightly along the tops of the shoulders. Then squeeze gently along each shoulder with the whole hand, gradually increasing the pressure and starting to knead with the heel of the hand. As you feel your partner begin to relax, knead with the thumb, feeling for any tender or knotted tissue. Grasp the top of the shoulder and squeeze the…

Incorporating healing spices into your cooking can be a delicious, as well as a simple, way to promote health. CARDAMOM is used to flavour tea and coffee, and also rice in Turkey. In the practice of tibb, it is used in cooking or in a late-evening drink in order to soothe and promote good sleep. Cardamom is extremely useful and effective in the treatment of hyperactivity. CORIANDER is a very useful aromatic, which helps to improve the digestion and also has a healthful effect on the heart. Use it to flavour all kinds of cooking, particularly meat dishes. GINGER is particularly used in the winter and in cold climates in order to heat the body. It improves the digestion and staves off colds and flu. Ginger also improves energy levels.…

As we have already seen, the ancients understood that we are not just flesh and bones; we are infused with a subtle form of energy that cannot be seen by the naked eye or under the microscope of science. For many years, complementary and alternative therapists have worked with this subtle energy and seen with their own eyes that, by working on the esoteric level, they could affect huge changes in the physical body. Scientists remained sceptical: no one had ever seen a meridian, an aura, a chakra, they argued. In recent years, however, more open-minded investigation into this field has shown remarkable results: you can see the aura and the subtle energy pathways. It has been proven that healers can affect physical change. We stand on the brink of…

You can use visualisation to help virtually any condition, for relieving stress or for emotional recovery. Try this: 1. Find somewhere quiet where you will not be disturbed. Make yourself comfortable, either on the floor (covered with a blanket if it is cool) or in a comfortable chair. 2. Close your eyes gently and breathe calmly and deeply. Allow as much air as possible to fill your lungs. Become aware of it flowing right down to the very bottom of your lungs. 3. Now take 12 conscious breaths. Each time you breathe in, imagine you are also inhaling total relaxation and calm. As you breathe out, all the stress and anxiety leaves your body. 4. Relax for a minute, feeling how much more relaxed and calm your body and mind…

We are fed so much conflicting advice on diet that it’s hard to sort the lean facts from the big fat fiction. It seems as though every day we read that we should be eating more protein or less protein; that we should give up all fat or that we should cut down on certain kinds. It can be so confusing that many people simply give up and eat what they like. Yet even a little (let alone too much) of what you fancy can be very harmful to your health. Today, our food is so processed, so tampered with that you would be truly shocked to discover how little goodness it actually contains – and how much nastiness. Almost all non-organic food is grown with pesticides of some kind.…

Water therapy is intrinsic to naturopathy. It’s cheap, it’s easy to administer and it’s literally on tap. There’s no excuse for not borrowing a few tips from naturopaths and extending your use of water beyond the usual glass of water to drink and daily bath or shower to get clean. Naturopaths use water in the treatment of injuries to relieve pain, to reduce fever, as a stimulant, as a relaxant, and even as an anaesthetic. The following ideas should get you started on your own hydrotherapy. SALT MASSAGE BATH If you are feeling low or lacking in energy, this is an essential. It helps the circulation, is useful in easing rheumatic pain, and will also get rid of all your dead skin, leaving your body feeling smooth and silky. It’s…

Take off your shoes. If possible, wear loose, comfortable clothing. Take the stretches slowly and carefully; don’t overstretch. The idea is to feel the stretch, but not to cause yourself any discomfort or pain. Don’t ‘bounce’ the stretch to make it more intense: once in the pose, hold it without movement. If you cannot achieve the full stretch, go as far as you can. You will find that, with practice, you swiftly increase your flexibility. Before you begin, warm up your muscles by marching on the spot, swinging your arms as you walk. You may prefer to dance to the radio. It doesn’t matter what you do as long as you warm up before stretching – for at least five minutes. Using a mini-trampoline, or rebounder, is a great way…

John Douillard, a trainer and ayurvedic physician, teaches all his students to breathe through the nose at all times. This may seem strange if you are used to gasping in huge gulps of air, but Douillard insists that this is the only way to enable the body to enjoy the benefits of exercise without overstretching or stressing it. His ‘Darth Vader’ breath is a form of pranayama (see right) called ujjayi or the ‘victorious’ breath. This form of breathing is also taught if you take up ashtanga or power yoga – it’s an intrinsic part of the practice. • Breathe in through the nose. • Breathe out through the nose, slightly constricting the throat so you make a guttural sound – like Darth Vader in Star Wars. You will feel…

Colour has the power to lift our spirits, to soothe our souls, to enliven or calm us. By bringing colour into your home, you can subtly but very effectively change the atmosphere of the house. • Ideally, your bedroom should always tend towards the cooler hues – soft blues, greens and mauves, which will slow down the brain and soothe the nervous system. But do incorporate some vibrant red or pink (in the form of cushions or throws) if you want to liven up your sex life! • Pick warm shades for kitchens and living rooms. Colour therapists say that pink or peach encourages people to draw closer together, share feelings and discuss them. Pink also helps people to relax, let go, unwind and feel at ease; it dispels stress…

Good sleep is vital for our health and happiness. The world seems a brighter place after a good night’s slumber. When our sleep is disturbed, on the other hand, nothing seems right. Sleep experts believe that lack of sleep can be blamed for up to 40,000 road crashes a year, for bad decision making in business and even for such disasters as Chernobyl. On a more domestic level, any parent of a poorly sleeping child will tell you that persistent lack of sleep is one of the most exquisite forms of torture ever invented! But how much sleep do we truly need? Ask the experts and you end up confused. Some say we all suffer from sleep deficit – sleeping, on average, between an hour and 90 minutes less than…

Pampering yourself is a brilliant way to beat stress. Think about the following. 1. Set aside a small amount of time every day to do something just for you. It could be an hour’s massage; half an hour soaking in the bath with soft music, candles and exotic oils; or simply a quarter of an hour curled up in a chair with a novel or magazine. 2. Make a list of the ten things that give you the most pleasure and embed them in your life on a regular basis. 3. Take frequent open-air breaks. Borrow a dog for a walk in the park; meet friends for a picnic or hike, rather than a restaurant lunch or the cinema. 4. Surround yourself with people who support you. Often we see…

1. Sit with an alert yet relaxed body posture, making sure you feel comfortable (either in a straight-backed chair with your feet flat on the floor or on a thick, firm cushion, 7.5-15 cm (3-6 in) off the floor). 2. Keep your back straight, aligned with your head and neck, and relax your body. 3. Start to breathe steadily and deeply. Notice your breathing and observe the breath as it flows in and out, feeling your abdomen falling and rising. Give it your full attention. 4. If you find your attention starts to wander, simply note the fact, and gently bring your thoughts back to your breathing, to the rising and falling of your abdomen. 5. Always try to sit for around 20 minutes. Don’t jump up immediately afterwards. Bring…

How many of us, hands on heart, are in jobs that we really love? Doubtless the answer is very few. Yet our work is how we spend the majority of our waking lives. Doesn’t it therefore seem more than a little strange that we are quite resigned to the fact that work is usually a drag? That work should be hard, difficult and relatively unpleasant? Earning money must, by its very definition, be something serious. But why? Why shouldn’t we enjoy our work? Work takes up such a hefty chunk of our lives that it seems criminal to continue with a job that makes us truly unhappy. Few of us actually take the time to analyse precisely why we do the work we do and where exactly the problems lie.…

Touch is essential for both our physical and our psychological health. Research has even shown that premature babies need touch in order to grow normally. We certainly don’t lose that need for closeness, warmth and touch as we get older – touch is also lifesustaining for us as adults. And there is nothing so close, so intimate and so totally accepting as the touch of one lover on another. Sex makes us feel more than just desirable – it allows us to feel wanted, cared for, protected and safe. It makes us feel good about ourselves. Why sex is good for you A good sex life is incredibly beneficial for our health and wellbeing. Here’s why. IT REDUCES STRESS Sex releases chemicals in much the same way as intense physical…

When we were young, we probably sang at the tops of our voices; we twirled and danced, fancying ourselves ballerinas; we painted and drew without giving a thought to whether the result was ‘Art’ (with a capital ‘A’) or not. As we grow older, however, we tend to give up artistic pursuits and leave them to children or the professionals. Yes, we may venture onto the dance floor (providing we’ve had a few drinks for Dutch courage); we may even sing along with the radio (providing no one’s listening), but that’s about it. A growing band of therapists are claiming, however, that if we could only get back to that childlike enjoyment of art, dance and song, we could all become much healthier and happier. Over the next few pages,…

There are many paths to the Divine. Some people grow up with one particular religion and it resonates so deeply within their souls that they follow it all their lives. In many ways, they are the lucky ones. They have a certainty about their spiritual lives that can be deeply comforting and reassuring. For other people, finding the right path can be a long and often painful process. Sometimes it entails long periods of searching and experimenting – often accompanied by intense disappointment. If this applies to you, don’t be discouraged. The journey may be difficult, but we all tend to get there in the end. The ‘standard’ religions have a weight, tradition and power that can make them deeply welcoming. They are not, however, the only way. Today, many…

We have a strange relationship with nature. We seem to feel that we are separate from it, that nature is something to go and see as you might visit a zoo or a museum. Living in our centrally heated, air-conditioned houses, we barely need be aware of the changes in the weather, the passing seasons. Strolling around a supermarket for our food, we don’t have to worry about how our crops are faring or whether there are animals to hunt to keep hunger at bay. If we get sick of the weather at home, we hop on a plane. We want nature to be perfect and, when it doesn’t behave as we want it to, we become irritated with it. We like to think we can control nature, to bend…

Of course, you don’t have to go anywhere in order to retreat. Although it is undoubtedly easier to put aside the detritus of everyday life when you are in a different environment, it’s not impossible to retreat in the comfort of your own home. Retreat weekend – Try a retreat weekend to get a feel for this kind of spiritual holiday. You will need to do some preparing, so allow yourself enough time to get ready. • Warn people that you are going to be on retreat. If you’d rather keep the reason secret, you can make some other excuse, but make it clear that you are effectively out of touch. You might want to disconnect the telephone or put on the voicemail. Put a ‘Do not disturb’ sign on…

We all die. It’s the one certainty in life. Yet most of us steadfastly refuse to think about death. We shut it out from our consciousness and try to pretend that it doesn’t exist, that it won’t happen if we don’t think about it. Why does death frighten us so much? Maybe it’s because death is such an unknown quantity, or perhaps it’s because we hate the idea that we could lose our identity, our self. It may be the thought that death means we will lose our material possessions, our loved ones, our consciousness. Some people, on the other hand, are terrified of pain. These are all very real and valid fears, which should not be lightly dismissed. Yet, by turning our backs on death, we do ourselves and…

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The whole field of natural wellbeing is vast: there are so many therapies from which to choose; so many traditions; so much advice. Sometimes, it can be difficult to know where to start. In this section of the book, we will be looking at some of the cornerstones of natural health and living. Many people find that the best way to get started on this natural holistic path is through one of the major systems of holistic healthcare. Systems such as ayurveda, the Indian mind–body medicine, and traditional Chinese medicine cover all the basic, fundamental principles. If you choose to consult a practitioner of one of these venerable traditions, you will learn about the benefits of good nutrition, good exercise, good breathing and how to cultivate a healthy mind and…

Fortunately, there are plenty of simple do-it-yourself techniques for keeping your marmas clear, which you can practise without the aid of a therapist. • The marmas can be activated and toned through yoga. Try to practise at least a few yoga postures every day – they stretch the marma points. The Salutation to the Sun series of postures is an ideal toning routine for the marmas. Gentle exercise such as walking and swimming can help, too. • A cluster of important marma points can be found on the soles of the feet. Giving your feet a gentle foot massage with sesame oil for three to five minutes a day will be highly beneficial. If you do this just before bedtime, it will soothe the nervous system and help you get…

• Get up early – ideally before sunrise and certainly before 7am. Drink a little warm water and honey on rising to prevent constipation. • Always eat a good breakfast – skimping on breakfast or avoiding it altogether will lower your energy levels. Lunch should be a reasonable size, while the evening meal should be light and eaten at least two hours before bedtime. This regime should also regulate your weight – tibb teaches that most Western obesity is caused by eating too much too late at night, and not enough at breakfast. • Exercise regularly – this helps to keep you healthy in body and mind. • Relaxation – too many people in the West today are overstimulated. If you always feel tired, on a day off, take…

We can all heal. Unfortunately, few of us take it seriously. Yet many of us might be healing every day, without even knowing it. Some would say that every time a doctor or nurse touches a patient with care and concern they are performing a kind of healing. Parents do the same when they cuddle their child, or when they lay a soothing hand on the forehead, or give a loving squeeze of the hand. Even total strangers can give the healing touch: some people simply shake your hand or put a hand on your shoulder and you can almost feel their energy leaping out at you. Healing can be simple: the mere touch of hands. Or it can be clothed in ceremony with recitations of prayers or the chanting…

Modern guidelines based on universally agreed scientific principles reflect what most ancient medical philosophies have taught for centuries. • Eat food as close to nature as possible – if you can, make your own meals from scratch and include plenty of raw food. Avoid all overly processed foods. The less processing a food has, the better it is for you. • Pack your diet with green, leafy and colourful vegetables – as wide a variety as possible and, ideally, organic. Forget the five-a-day maxim – the more you feed the body, the healthier you can be. At least half your plate should be piled with vegetables. • Some fruit is good but fruit is often high GL (raises blood sugar) so combine it with lower GL foods to offset its…

The Sun Salute or Salutation to the Sun is a well-known yoga routine. It is perhaps the most effective series of exercises you can do for your body. In ancient India, the Sun Salute was a part of daily spiritual practice, and was performed in the very early morning facing the sun, the deity for health and longevity. If you are feeling very keen, follow this practice and greet the dawn with this series of exercises. Otherwise, perform them on rising, facing east. There are 12 spinal positions, and each stretches different ligaments and moves the spine in different ways. At first, this series of exercises will seem jerky and uncoordinated, but persevere. As you begin to learn the positions off by heart, you will find you can move fluidly…

CHI KUNG – THE ABDOMINAL BREATH 1. Stand with your feet about shoulder-width apart, your knees slightly bent. Relax your shoulders. Imagine that a string runs from the top of your head to the ceiling, holding you upright but not rigid. Place your hands gently over your stomach, just below your navel. 2. Take in a slow, steady breath through your nose, allowing your abdomen to swell out like a balloon as you breathe. Hold the breath gently. 3. Exhale, allowing the breath to come out slowly through your mouth as the stomach subsides. This form of breathing directs qi, or vital energy, right around the body. As you become more proficient, imagine healthgiving energy flooding into your lungs as you breathe in and stale, spent energy pouring out as…

SLIDING DOWN THE WALL This releases tension and is great for the spine. 1. Stand with your feet shoulder-width apart and parallel, with your back about 45 cm (18 in) from a wall. 2. Bend your knees and lean back into the wall (as if you were sitting on a stool). 3. Breathe in and feel yourself lengthening up through the spine as breath fills your lungs. 4. Start to breathe out and gently pull your stomach in, as if you were bringing your belly button back towards the spine. 5. Still breathing out, relax your head and neck so you can let your chin drop forwards. Imagine your forehead has a weight pulling it forwards. 6. Now slowly start to roll forwards. Keep your hands and arms, and your…

1. Set aside a specific time for decluttering your home. Make it fun: put on some favourite music; burn some aromatherapy oils (something fresh and stimulating such as lemon, grapefruit or pine). If you know that you’ll be overcome with nostalgia, take some clematis Bach flower remedy. Promise yourself a treat at the end of your decluttering (even if it’s just a glass of freshly squeezed juice or a cup of herbal tea – and a magazine). 2. If you have loads of other people’s stuff, put it all in a box and ask them to come and collect it. Say you’re having a clear-out and that anything remaining after, say, a month, will be donated to charity. 3. If you have a family heirloom that you really don’t want,…

Fortunately, there are umpteen very simple ‘cures’ used in feng shui that can help resolve problems in your home’s qi. They are generally cheap and simple to implement. • Ensure everything in the house works well: check electrics and plumbing; replace broken light bulbs and cracked window panes; make sure doors and windows don’t stick. The fabric and mechanics of your home correspond to your body; keep them running smoothly and you should stay fit. • Keep shapes soft and rounded where possible. Avoid sharp corners. Softly rounded sofas and chairs; big, squashy bean bags; and organic shapes are feng shui heaven. • Boost the qi of your home by adding healthy green plants, fresh flowers and maybe a goldfish tank or water fountain. • Hang wind chimes by your…

Our minds and emotions play as large a role as our bodies in maintaining health and wellbeing. As we’ve already seen, our minds affect our bodies and vice versa; truly, there is no way to disengage the two. Yet few of us think to give ourselves mental and emotional workouts. Nowadays, there is really no excuse for not ‘mindworking’. Simple techniques can help you stress-proof your life and reduce your levels of tension and anxiety, helping you cope with everyday life. Meditation has been proven, in numerous studies, to be an incredible stress-buster. If you have never tried it before, now could be the time to give this incredible system a chance. If you find it offputting, mindfulness is now hugely popular and offers wonderful benefits, fitting into the busiest…

Not long ago, no one would ever admit to seeing a psychotherapist or psychiatrist. Now the situation is different. Psychotherapy has become acceptable – in some places, even fashionable. But do you really need it? In the past, you would see a mind therapist only if you had severe depression or mania, or a phobia that prevented you from getting on with your life. Nowadays, people see therapists for a whole host of reasons – some serious, some seemingly quite trivial. The whole issue of psychotherapy is complex. As we have already discovered, our minds and bodies are not separate entities. Many seemingly psychological problems disappear when you adjust your diet and start to exercise. Lots of people have found they have been ‘cured’ of their depression with a simple…

Relationships can often seem like the greatest mystery of life. There are some people with whom we just ‘click’ – we feel as if we have been best friends all our lives. For others, we feel an instant attraction, an internal chemistry. Yet others seem to rub us up the wrong way – almost before they speak or act. Psychologists hypothesise that we all have ‘maps’ that hardwire us to find some people more attractive than others, based on early experiences and family background. Astrologers attribute it to our star signs and those of the people we meet. Whatever the reasons, there is no doubt that relationships can cause the greatest joy – and the greatest heartbreak – of all aspects of life. Most people would say that a good…

Giving and receiving massage is a wonderful way to relax and to foster love and trust. It helps you both become aware of each other’s bodies in a safe, loving way. It is also deeply sensual and the perfect prelude to lovemaking. Don’t worry that the massage won’t be perfect or professional enough. The aim is to give your partner pleasure, and almost any touch (providing it feels good to your partner) will do that. 1. Make your bedroom comfortable and pleasant. Make sure it is warm enough, clear the clutter and (because oils may stain) put a towel over the bed or wherever you intend to give the massage. Choose relaxing music you both like. You may want to light some candles and burn some relaxing essential oils (lavender…

In the past, prayer was as essential a part of everyday life as meals. As children, many of us were taught to pray and indeed prayed in a very formulaic way. But, nowadays, few people, apart from those with standard religious beliefs, actually pray. This is a shame, as prayer is a very simple, yet immensely comforting, piece of soul work. It is ‘talking’ to God, Goddess or whatever it might be that is larger and knows more than us. Prayer means setting aside a time to unload our worries, our concerns and our anxieties – and also to share our joys, our triumphs and our gratitude. Prayer is an intrinsic part of many religions: Christians pray to God, Christ and (in the Roman Catholic tradition) to Mary, Mother of…

Few of us are really in touch with the elements. We tend to avoid them or experience them in sanitised forms. These simple exercises plug you in to elemental energy – especially important if you live in a city or built-up area. STONE Go to a place in nature and find ‘your’ stone, one that seems to speak to you in some way. Don’t worry if you don’t find it immediately, and trust your intuition. Pick up the stone and sit quietly with it. If it is too large, sit by it. Explore it with all your senses: really look at it, touch it, smell it. Now, perhaps hardest of all, listen to it. What has the stone seen in its long life? What lessons does it have for you?…

Ayurveda is the oldest system of medicine on earth. Its principles are said to have been passed down to humankind from a chain of gods leading back to Brahma, father of all gods. It has been called the ‘mother of medicine’ and is generally accepted to be the forerunner of all the great healing systems of the world. Written texts show that the ayurvedic medicine practised from about 1500 BC to AD 500 was incredibly advanced, with detailed knowledge of pediatrics, psychiatry, surgery, geriatrics, toxicology, general medicine and other specialties. However, invasions disrupted its teaching and, when the British introduced Western medicine to India, ayurveda became unfashionable and almost disappeared entirely. It was saved, however, by the intervention of Mahatma Gandhi who opened the first new ayurvedic college in 1921.…

In the old days in China, you paid your doctor while you were well, and stopped paying him when you fell ill. Can you imagine a modern Western physician daring to launch such a scheme? Practitioners of traditional Chinese medicine had no such fears: their system of preventative medicine worked superlatively. Patients were taught a combination of good diet, good exercise and good breathing technique. If a patient did fall sick, there were powerful ways to bring him or her back to health: acupuncture, herbalism and massage. Sickness was simply not a way of life – surely a tempting enough reason to investigate this incredible holistic system of healing. Nowadays, in the West, we generally use only a small part of traditional Chinese medicine. Many people practise solely acupuncture; others…

Ayurveda and traditional Chinese medicine are the best-known ancient systems of holistic healthcare, but there are many others. Some have been lost to us over the centuries because their wisdom was not written down and the oral tradition has dwindled in recent times. Others are still used and are gradually becoming better known in the West. Over the next few pages, we’ll look at three fascinating systems. Mongolian healing Could you blame your illness on your past lives? Maybe you are under the weather because your stars are unfavourable this year? Or perhaps you are being blighted by an evil spirit? Mongolian medicine goes way beyond the merely mechanical – it is based on the belief that health is a fusion of physical, psychological and spiritual. Prayers are as likely…

For anxiety and tension– rub either side of your breastbone. For chesty/phlegmatic conditions– fill a bowl with hot water and add a few drops of ginger oil. Sit with your feet in it until the water is no longer hot, then massage your feet. For combating stress and putting digestion back into balance– massage the soles of your feet in a circular motion. For constipation– rub the base of the ‘web’ of skin at the point where your thumb and forefinger meet. Regularly drink hot water that has been boiled. For general wellbeing– stand up straight with your arms outstretched, then start spinning slowly round in a clockwise direction (anticlockwise if you are in the southern hemisphere). Keep your eyes fixed on a certain spot straight ahead of you…

Once you have learnt how to see auras, you can develop your skill by starting to notice colours. Generally speaking, these are the most accepted meanings of the various colours you may see in an aura. PURPLE/VIOLET – this colour indicates a person with a strong sense of mysticism and deep interest in spirituality. INDIGO – this means an artistic person who could well have inspired thoughts and possess deep wisdom. BLUE – someone with strong mental powers, intelligence and logical thinking will have a blue aura. Clear blue shows a capacity for intuition. Watch out for dark shades of blue, which could indicate a suspicious nature. A steely blue-grey colour in the aura could denote someone who is very cautious and controlled. TURQUOISE – a turquoise aura indicates a…

Get the basics right and you will have the blueprint for good health, happiness and wellbeing. In order to enjoy rude good health, you really need only a handful of simple ingredients: good food, good exercise, good breathing and a good environment. In this part of the book, we will look at the simple ways in which you can introduce all of these elements to your everyday life. We’ll start by looking at our basic fuel: food. There is so much conflicting information given about nutrition and diet that we will seek to uncover the truth and discover how to give your body the nutrients it needs. The good diet prescription is not complicated; it will dovetail with any lifestyle and make a huge difference to your overall feeling of…

Naturopathy is to the West what ayurveda and traditional Chinese medicine are to the East – a gentle, nature-based, holistic health system that aims to put the whole body in balance. Many of the naturopathic ‘cures’ can be incorporated into everyday life with great ease. It’s part of the reason why naturopaths see themselves as much teachers as physicians. The philosophy of naturopathy is ancient. Hippocrates spoke of ponos, the body’s incessant labour to restore itself to normal balance, while Aristotle spoke of the life force having a purpose beyond simply existing. Both insights chime with the naturopath’s definition of naturopathy as ‘a system of treatment which recognises the vital curative force within the body’. In its current form, naturopathy has existed for more than 100 years. Its pioneers believed…

Exercise is an essential part of the good health equation. Regular exercise keeps your heart and lungs working at optimum levels and helps ward off heart disease. Stress levels drop when you exercise, so you will come away from a workout or sports game feeling a general lift in mood. Regular exercise can perk up your sex life and give you a good night’s sleep; it can also help control blood pressure and boost your immune system. Of course, if you are concerned about your weight, beginning to exercise is the very best move you can make. Excess flab disappears when you start to work out, providing you also follow a sensible diet; your body becomes more flexible and more toned. The more muscle you have, the more fat you…

There are so many different kinds of yoga, it can be hard to know where to begin or which type would suit you best. Hatha yoga is the general name for the physical practice of yoga. The majority of classes will simply call themselves ‘yoga’. However over the years many different approaches have sprung up. Here’s a brief guide to some of the most popular types of yoga. • Hatha yoga: expect warm-up, postures, breathing and deep relaxation. Many teachers will also include meditation. Ideal for everyone and the most commonly available class. • Vini yoga: puts emphasis on individual tuition and individual needs. Safe, gentle and ideal for beginners. Often taught on a one-to-one basis. A good introduction for anyone nervous about yoga. • Iyengar yoga: a very focused,…

When thinking about ways to improve our wellbeing, our posture doesn’t usually come to mind. Yet we could all feel a lot better in body, mind and spirit if we paid a little more attention to our poise. As young children, if we were lucky, we possessed unselfconscious poise and perfect posture. We were ideally balanced and fluid. But, as time and modern living take their toll, we tend to adapt ourselves to a harsh environment and a stressful life. We begin to lose our easy freedom of movement when we start adapting to our environment – sitting in badly designed chairs, spending hours at the wheels of our cars, facing difficult emotional trials and traumas. We unconsciously acquire patterns of movement that work against our bodies’ design and, in…

Are you living in a healthy home? It is ironic that, while many of us make so much effort to keep our bodies healthy with good food, regular exercise and serious stressbusting, we tend to forget about our homes. Yet the environment that surrounds us is vitally important, as essential as a healthy diet. There are simply loads of toxins in every house – hidden dangers that can compromise our health. Fortunately, there are some very pleasant ways by which you can turn your home into a healing sanctuary. The polluted home There are literally hundreds of potential indoor air pollutants. Any new curtains, carpets or furniture coverings may be emitting formaldehyde gas, a highly toxic substance that can cause irritation to the eyes and throat, and exacerbate allergies. Home…

Stress is a fact of life. Whether it be superhuman deadlines at work, the hassle of the morning commute or babies who just won’t stop crying, the causes of stress are something few people escape. Yet, according to doctors, stress can be a silent, deadly killer. Under stress, the body produces the hormones cortisol and adrenaline, which cause changes in heart rate, blood pressure and metabolism in order to prepare the body for fight or flight. In normal life, we can hardly run away from the office or punch the boss, so the body does not get rid of the excess hormones, resulting in unproductive, or harmful, stress. Untreated, long-term, continual stress can manifest itself in depression, anxiety, palpitations, ulcers, headaches or irregularities in the menstrual cycle. Allergic reactions can…

Meditation, the art of stilling the mind, has been practised for thousands of years. It is a straightforward technique that can fit into our daily lives with the greatest of ease. In recent years, meditation has been scientifically recognised as being highly effective in treating a range of problems, both physiological and psychological. From the Indian tradition of yoga to orthodox Christianity, from the mountains of Tibet to the plains of the USA, various forms of meditation have been used for millennia. It began as a religious practice, similar to contemplative prayer, but, over the centuries, it became obvious that meditation’s benefits stretch way beyond the spiritual. Meditation is simply a means of creating calm in the mind. Stop for a moment and become aware of your thoughts. They will…

This is a very condensed version of an outline for self-counselling. You will need to find a time when and a place where you won’t be disturbed. Allow yourself a clear, uninterrupted hour for each session. Take a break of a week between each session. SESSION ONE Focus on what you want to achieve. • First, write down the changes you want to make – whatever comes into your mind. If it feels more comfortable, record them before copying them onto paper. • Now go over your account and notice the kind of language you have used. Change negative phrases to positive ones, so rather than say ‘I want to stop smoking’, phrase it as ‘I will become a non-smoker’. ‘I won’t be so unassertive’ could be ‘I will stand…

We would all like to be calm, gentle, wise grown-ups who have perfect relationships with our loving partners and happy, confident children. Unfortunately, most families bicker and squabble, sulk and scream at some point. How can you talk to a child who doesn’t want to listen? How can you give your partner, your children and yourself the time you all need? How can you protect your family from the dangers within the society we live? These are the people with whom we live intimately; the people who see our bad sides as well as our good; the ones who put up with our horrible habits, lousy moods, everyday frustrations and irritations. It is not reasonable or realistic to expect to have the ‘perfect’ family all the time, but there are…

What is a soul? We can touch our bodies, but no one has ever actually touched a soul. We can sense our minds working, we can feel our emotions, but our soul is somehow far more ineffable. Many mystical traditions hold that the soul is the part of us that is divine and eternal. When our bodies have turned to dust and our minds are no more, we exist as pure soul. But exactly what does that mean in daily life? I think you can sense your soul and, with practice, you can become more and more aware of it and its needs. Think of a time when you were overcome with wonder, with love or beauty. It could be the sight of a newborn baby gazing up at you.…

There is no ‘right’ way to pray. You have to find what works for you. The following are just suggestions, nothing more. • Some people will feel drawn to rediscover some of the beautiful old melodic prayers of traditional religion. You may want to move outside your childhood, or best-known faith, and explore other traditions – perhaps the poetical Sufi tradition, or a Quabalistic prayer, or the prayers of the early Christian mystics, or even nondenominational New Age-type prayers. • You may wish to make up your own prayers – or find pieces of poetry or prose that have meaning for you. Of course, you do not need to have a proper ‘format’ – many people simply talk to God, as if He/She/It were another human being. If you find…

Sometimes you need more than just a holiday, you need a retreat. Retreating is now big business with absolutely masses of retreats from which to choose. Fitness retreats, yoga retreats, ayurvedic retreats, cultural retreats, foodie retreats, detox retreats, life coaching retreats – retreating really has come a long way from the days when it was a purely religious concept. In the past you would simply take yourself to a monastery, convent, temple, ashram or into nature (depending on your spiritual beliefs) and spend your time in contemplation, meditation or prayer, often fasting and keeping silent through a period of vigil. It was a time to spend with Spirit; a time to be quiet and to hear the voice of your soul. It was a chance to gain perspective and to…

There are times when we all need to ‘get away’. You could be in an unpleasant meeting, crammed on a train or stuck in a situation you really dislike. You can’t physically get away, but you can take yourself off to a mindful mental retreat. 1. Take a few slow, deep breaths to calm yourself. Start to focus on your breathing and notice its rhythm. 2. Start breathing into your solar plexus area, visualising it becoming soft and warm. This, in itself, is very calming. 3. Imagine that the energy in your solar plexus is bubbling up like a spring – it bubbles and bubbles until it bursts into a golden shower of light and energy. This spreads out all around you, settling into an encompassing golden bubble of light.…

This is a big book and certainly not one I could ever have written single-handedly – so I would like to give heartfelt thanks to the many Mind, Body and Spirit experts who have given so generously their time and knowledge to me. They include: Angela Hope-Murray, Judith Morrison, Doja Purkitt, Dr Rajendra Sharma, Andrew Johnson, Ruth Delman and Kenneth Gibbons, Dr Tamara Voronina, Roger Newman Turner, Dr Andrew Lockie, Roger Savage, Penelope Ritchie, Keith and Chrissie Mason, Kate Roddick, Rosalie Samet, Dr Natsagdorj, Karin Weisensel, Dr Mohammad Salim Khan, Linda Lazarides, Patrick Holford, Dr Marilyn Glenville, Fiona Arrigo, Nicola Griffin, Andrew Chevalier, Christine Steward, Godfrey Devereux, Sebastian Pole, Charlotte Katz, Sue Weston, Malcolm Kirsch, Joel Carbonnel, Kate Kelly, Gail Barlow, Barbara McCrea, Julie Crocker, Jane Thurnell-Read, Geraint and Sylvia…