We live in a busy world.
Our minds are racing and chasing.
We are a generation controlled by our thoughts and emotions.

When our minds are overflowing with thoughts and there is no inner space,
we feel anxious, stressed, and overwhelmed.

We need to learn how to self-regulate our internal state.
We can improve our mental health and well-being using mindful practices.

When we learn how to calm down our minds, connect with our breath,
be grounded in the body and let go of our old narrative,
we create inner space.

When we create inner space, we experience clarity, connection, and states of flow.

The purpose of this course is to help you cultivate a mindful temple

Contemplation is the first lesson.

We live in times where we are constantly distracted.

The external has got a hold on us, and our internal landscape is suffering due to it.

Introspection is key.

When was the last time you took time to be with yourself,

To ask yourself where you are heading, what you want out of life,

to create, in your intimate and personal relationships, what negative patterns are slowing you down, what you want to add or remove from your life?

What is holding you back?

What is taking space?

What story are you repeating to yourself daily that serves no purpose in the present moment?

And what is the next step to take?

The process of contemplation can happen in many ways.

It might be setting time to go on a long walk or run.

A day of solitude, a period without social media, spending time in nature, a stroll on a beach listening to the waves, observing the flow of a river, sitting on a park bench with your headphones on, listening to classical music.

Find what works best for you.

Whatever you decide, setting an intention is a vital part of this process.

I am going on a walk to contemplate my current situation.

I am searching for a glimpse of clarity.

An old narrative originates from a single life chapter or a combination of chapters that negatively impacted us.

It's incredible how we can believe and become moulded by one single chapter.

A single chapter can disconnect us from ourselves and the world around us.

It can change how we perceive ourselves and interact with others.

Unconsciously, we repeat this chapter within our minds and in conversations with others.

We become frozen in time, unaware of other possible narratives.

The old narrative becomes our reality,

and the past occupies all the internal space.

The purpose of this practice is to help you create space for a new narrative to be born.

However, before this can happen,

we need to release ourselves from the old one.

This process occurs through written expression and fire.

This practice has two parts:

1st - write the old narrative

Take time to write your old narrative,

allow everything to flow out,

old patterns, fears, and insecurities.

Release it onto paper.

It may be one page, or ten, even more.

The size of your narrative is irrelevant.

Write until you feel there is nothing else to express.

This process may take a few days to complete.

It does not matter how long it takes.

Once you have written it, read it to yourself,

until you intuitively feel it is complete.

After completion, transition to the burning phase.

2nd - Burn the old narrative

Now that the old narrative is written.

Take a walk to the ocean, river, or any location that you feel at peace,

and represents letting go.

Once you have arrived at the location

take time to absorb your surrounding environment.

Set an intention to release the old narrative.

Close your eyes and connect with your breath.

Gentle breathing into your abdomen.

Take a few moments.
Breathe until you feel centred and grounded.

When you feel ready, read the old narrative, out loud or in silence.

Read every word with your full attention and confidence.

Connect with every word.

Read it a few times 3x or more to fully feel it,

Read it until you feel ready to release it.
each time with more focus and energy.

Once the feeling kicks in, burn it.

Observe it as the paper transforms into ashes and flows away.

You have created space for a new narrative to be born.

Now that you have written and burned your old narrative.

There is space for a new narrative to be born.

A clear canvas for you to draw upon.

Despite not being satisfied with our old narrative,

We can get confused when given the possibility to create a new one.

The process of creating a new story takes time, for some, it might be clear, for others, it requires a period of solitude and introspection.

Take your time, there is no rush.

What is a new narrative?

When I speak about writing a new narrative,

You may think, well then whatever I write will come true.

Not necessarily, think about it this way:

You set the limits on what you write, and you know if it seems unrealistic to you.

If you do not believe in the new story you write,

there is no way it can manifest into reality.

Words are like spells,

but they require a change of attitude from the writer,

The narrative needs to be embodied by the one who writes it,

in this case, you.

Write the narrative with a clear intention and centered heart,

so you can see it within your mind.

Don’t get lost in your mind and be tricked by fear and doubt.

Don’t allow limitations from your old story to become an obstacle.

The new narrative is an opportunity to rewrite your story.

There are no limitations in how the story can play out.

Your focus might be on health, spirituality, or creating a successful online business.

You can write down the goals you would like to accomplish,

relationships you would like to have, or where you would like to live in the world.

Once written, it is your responsibility to align the new story you have created for yourself with action and belief.

The more you act upon it, the more you will believe.

Your narrative, you decide.

Do not overthink the process of creating a new narrative.

Write with belief and act according to the story you create,

as if it had already happened.

Allow the words to flow onto paper.

Have faith and slowly observe as your new narrative unfolds.

You can perform this ritual whenever you feel it is necessary.

Once written,

Read it a few times, as many times as you want.

An important reminder:

When you read it, feel the words in your heart.

A new narrative is an opportunity to start again,

without any limitations.

What you decide to do with the new narrative once written is up to you.

You can keep it and return to it when you feel you need a reminder or a boost of inspiration.

You can even burn it as an act of non-attachment.

All you need for this practice is a few blank pieces of paper and a pen.

You can go on a walk or meditate before initiating to be in the right mental state.

As I said previously: there is no rush, do not force the process,

fall in love with it.

When you are ready: write your new narrative

Gratitude is a positive emotion.

It is the quality of being thankful, readiness to show appreciation for, and to return kindness.

When we experience it, we are blessed with a feeling of contentment.

It makes us aware of our lives in the present moment and of how fortunate we are.

How many times do we stop to write and feel what we are grateful for?

Not that often.

We can use gratitude to heal ourselves.

All it takes is a few minutes to connect with this powerful emotion and allow it to move through us.

Benefits:

This is a grounding and healing practice.

It reconnects you with yourself and the present moment.

During this practice, emotions may surface,

If they do, embrace them and let them be.

How to do:

TO DO this practice, you will need a pen and paper.

• Sit in a comfortable position

• Write down 10 things you are grateful for.

• Do not overthink. Allow it to flow out.

• It does not need to be in any specific order.

• Once you have written them down.

• Read each one out loud or in silence to yourself 5x

• While you are reading - slow down to connect and feel it

• Do this for your entire list

• Once you have finished this process, select 1 thing from the list.

• Only one.

• Once you have selected it

• Close your eyes and connect with a memory associated with it.

• A memory connected to it where you sensed gratitude…
  this could be the smile of your mother or grandmother, your children playing, your lover dancing, or a river flowing.

• Make it as clear as you can within your mind.

• When it is clear, transport this memory into your heart and feel it.

• Feel the memory in your heart.

• When you find your mind pulling you away

• Return to the heart, return to the feeling over and over again.

• FEELING is FUNDAMENTAL in this practice.

• If any emotions arise, let them be

• Do this as long as you feel necessary -

• When you feel ready, you can open your eyes and return to your day filled with gratitude.

Time of duration:

15 minutes - 1 hour

The purpose of grounding practises is to help you connect with your body and the present moment.

Grounding is a practice that can help you deal with challenging emotions. These techniques help you refocus on what's happening in the present moment.

When you hold these powerful postures,
The mind has no choice but to be fully present.

To be grounded is to be aware of your body.
To be grounded is to be able to feel the earth under your feet.
To be grounded is to feel safe in your body.
To be grounded is to be present.

Benefits:

This practice centres and grounds the mind and body, increases strength, boosts self-confidence, and develops mental focus.

How to do:

• Stand up straight, then put your legs apart, making sure that your feet are facing slightly outwards.

• Be aware of your torso.

• Make sure that your spine is straight and your posture is flat.

• The chest is open.

• Bend your knees and lower the upper body.

• Be aware and try not to put your knees forward over the toes.

• Place your right and left hand in front of you.

• Push hands against each other.

• Make sure your feet are rooted to the ground, and your body is straight.

• Be mindful of your posture.

• Hold posture

Push your feet against the floor,

as if you had roots under your feet pulling you into the ground.

Activate your core.

Squeeze your quadriceps, hamstrings, glutes, and calves,

creating tension in your legs.

Push both hands against one another to create tension in your upper body.

Engage and squeeze all of your muscles.

Repeat this until the end of the practice.

While performing this technique, scan your body to ensure all areas above are activated and under tension.

The objective of the warrior stance is to create as much tension as possible throughout your whole body.

The warrior stance is a powerful grounding technique that connects you to your body and the present moment.

Time of duration:

3 - 5 sets
1 - 5 minute holds

Adopt the same posture as you did in the warrior stance.

There is only one difference between this technique and the previous one.

Now, you are adding a gentle movement from side-side

Remember to scan your body as you did in the warrior stance,

to ensure all areas of your body are activated and under tension.

The side-side movement is slow and mindful.

Try to maintain a correct posture while doing it.

The objective of this technique is to help you be centered and grounded,

while at the same time being gentle, slow, and mindful.

Yin and Yang.

Time of duration:

3 - 5 sets

1 - 5 minute holds

A warrior lunge is an excellent and challenging body-weight technique.
It helps you cultivate strength and focus.

1. Stand with your feet hip-width apart and hands on your hips.

2. Engage your core.

3. Squeeze your glutes and ensure the front of your hips are facing forward, not to either side.

4. Then, take a step forward with your right or left leg, ensuring that your feet are still hip-width apart.

5. Keep your spine straight and perpendicular to the floor, slowly lower your body down toward the ground.

6. Bring both legs into a 90-degree angle with the front knee over the front ankle and the back knee directly under the hip.

7. Engage your core throughout the movement.

8. Straighten your arms in front of you

9. Push palms of your hands together

10. Hold posture

11. Then press back through the front foot to return to the starting position, and repeat on the opposite leg.

While performing this posture, engage all of your muscles.

Push your front foot against the floor

as if you had roots under your feet, pulling you into the ground.

Activate your core.

Squeeze your quadriceps, hamstrings, glutes, and calves,

creating tension in your legs.

Push the palms of both hands together to create tension in your upper body.

Engage all of your muscles.

Repeat this until the end of the practice.

While performing this technique, scan your body to ensure all areas above are activated and under tension.

• Don't curve your back; maintain good posture

• Make sure your knee is bent correctly, and you are under control throughout the entire lunge
  

Benefits:

This technique increases body strength, corrects muscle imbalances,
and improves flexibility.

Time of duration:

3 - 5 sets

1 - 3 minute holds - per leg

Qi Gong is a healing movement meditation, derived from

Traditional Chinese Medicine that has been practised for over two thousand years.

The term "Qi Gong" means to work with energy. The practice offers a

sequence of movements that train the mind to lead energy smoothly and

effectively throughout the body.

Why is energy flow essential?

Eastern medicine views the body as an integral system, in which each part affects the whole. Disease originates from disharmony, a blockage or imbalance in the flow of energy through our bodies, that festers and produces symptoms. Treating symptoms alone proves ineffective because such treatment does not restore

equilibrium in the body. All systems need to work in harmony in order for us to flourish. By stimulating the right pathways and removing blockages, Qi Gong regenerates a healthy energy flow, and helps nourish and heal our entire being.

Qi Gong regulates breath, body, and mind. It supports the immune system, strengthens the body, and encourages hormone production, keeping us young, vital and supple.

First place your feet together.

Feel both feet rooting to the ground.

Knees are slightly bent.

Bend your arms slightly and

Bring your hands together at the front of your body,

Aligned or slightly under your chest.

Now slowly begin to open and close your arms.

Imagine your arms and hands are floating in water or as light as a feather.

Inhale from your feet to your heart.

Exhale let go of any tension you may be holding onto.

As you get deeper into this movement, the lighter and more relaxed you will begin to feel in the body.

Do not worry if the movement is not perfect.

Try to slow down and synchronise the movement with your breath.

Repeat this movement for 3 to 15 minutes,

Or as long as you feel comfortable.

Place your feet shoulder width apart.

Toes are pointing forward.

Knees are slightly bent.

Imagine yourself sitting on a window seal.

Its important you feel as comfortable as possible.

Bend your arms slightly

Raise them to chest level.

Imagine yourself pushing the air with your hands on the exhale,

And pulling in the air on the exhale.

Be gentle and slow.

Inhale from your feet to your heart.

Exhale let go of any tension you may be holding onto.

As you get deeper into this movement, the lighter and more relaxed you will begin to feel in the body.

Try to slow down and synchronise the movement with your breathe.

Do not worry if the movement is not perfect.

Enjoy the meditative process of connecting breath and movement.

Repeat this movement for 5 to 15 minutes,

Or as long as you feel comfortable.

Place your feet shoulder width apart.

Toes are pointing forward.

Knees are slightly bent.

Imagine yourself sitting on a window seal.

Its important you feel as comfortable as possible.

Bend your arms slightly

Raise them to chest level.

Imagine yourself pushing the air diagonally outwards with your right hand on the exhale, simultaneously bring the palm of your left hand inwards towards your abdomen.

On the Inhale bring your right hand towards your abdomen,

simultaneously push your left diagonally outwards with your left hand.

Be gentle and slow.

Inhale from your feet to your heart.

Exhale let go of any tension you may be holding onto.

As you get deeper into this movement, the lighter and more relaxed you will begin to feel in the body.

Try to slow down and synchronise the movement with your breathe.

Do not worry if the movement is not perfect.

Enjoy the meditative process of connecting breath and movement.

Repeat this movement for 5 to 15 minutes,

or as long as you feel comfortable.

Adham pranayama is a yogic breathing technique that involves breathing from the belly.
In Sanskrit, adham means "low," and pranayama means "control of breath."

It may also be known as abdominal breathing in English.

Benefits:

This breathing technique has a calming and relaxing effect on the body and mind.

It alleviates insomnia, improves digestion, reduces anxiety and stress, and relieves symptoms of depression.

How to do:

• Sit or lie down in a comfortable position.

• Close your eyes.

• Inhale and exhale slowly and gently through both nostrils into your abdomen.

• Only the abdomen should rise and fall with each breath, and you should not inflate your chest.

• Place your right hand on your abdomen to connect with the breath.

• Focus on your breath and observe your abdomen rise with each inhalation and fall with each exhalation.

  
  

  
  

Time of duration:

5 - 30 minutes

Surya Bhedana is known as the sun-piercing breath or right nostril breathing.

Surya refers to the sun.

Bhedana means passing or piercing.

Surya Bhedana activates the right side of the body, associated with the sun, masculine energy,
and the sympathetic nervous system.

How to do:

• Sit in a comfortable position

• Place your left thumb on your left nostril - blocking it.

• Inhale and exhale slowly and gently through the left nostril.

Benefits:
This breathing technique has an energetic effect on the body and mind.

It improves clarity of mind, increases body temperature and helps reduce anxiety and stress.

Time of duration:
5 - 15 minutes

Chandra Bhedana is known as the moon-piercing breath or left nostril breathing.

Chandra refers to the moon.

Bhedana means passing or piercing.

Chandra Bhedana activates the left side of the body, associated with the moon, feminine energy,
and the parasympathetic nervous system.

This breathing technique has a cooling effect on your entire system.

How to do:

• Sit in a comfortable position and close your eyes.

• Place your right thumb on your right nostril - blocking it.

• Inhale and exhale slowly and gently through the left nostril.

Benefits:

Relieves mental tension, reduces stress, anxiety and lowers blood pressure.

Time of duration:

5 - 15 minutes

Nadi Shodhana, also known as Alternate Nostril Breathing,

can profoundly impact your body, mind, and nervous system.

Nadi means "channel," and Shodhana means "purification."

The purpose of this technique is to purify or clear the channels of the subtle and physical body.

How to do:

• Sit in a comfortable position and close your eyes.

• Straighten your spine and open your chest - heart.

• You will be using your right hand for this technique.

• Place your left hand on your abdomen to create a deeper connection with your breathing.

• Close the right nostril using your thumb and inhale through the left nostril.

• At the top of the inhale, the breath is retained for a brief pause, while the left nostril is closed with the ring finger.

• Exhale through the right nostril, with a brief pause at the bottom of the exhale.

• Then this process is repeated with the right nostril open for the inhale and the left open for the exhale.

Benefits:

This breathing technique has a calming and grounding effect on the body and mind. It balances the logical and emotional sides of the practitioner's personality, reduces emotional distress, and helps the system return to a state of balance.

Time of duration:

5 - 30 minutes

Kapalbhati pranayama is a yogic breathing practice that is considered a kriya, or internal purification practice.

In Sanskrit, kapal means "skull," and bhati, "to shine."
In English, this technique is known as the skull shining breath.

How to do:

• Sit in a comfortable position and close your eyes.

• Abdomen and chest are not restricted.

• Inhale and exhale through both nostrils into the abdomen.

• On the inhale, the lower abdomen is contracted and on the exhale, the breath is forced out quickly.

• This technique is repeated for as many times as is comfortable in 60 seconds.

• 60 seconds equals one round.

Benefits:

This breathing technique cleanses the internal organs, energizes the nervous and circulatory systems,
improves metabolism, and enhances mental clarity.

Time of duration:

3 - 10 rounds

We live in times where we are disconnected from our breath.

It has become rapid and shallow, a reflection of the pace of the world around us.

Turtle breathing is a technique designed to slow down the breath and calm down the mind.

Turtles live up to 400 years due to their slow and deep breathing patterns.

How to do:

• Sit or lie in a comfortable position

• Close your eyes

• Connect with your breath

• Inhale slowly, gently, and deeply through both your nostrils.

• Inhale into your abdomen all the way up to your head.

• Abdomen - chest - head - as slowly as you can

• Exhale through your nostrils or mouth - whatever feels best.

• Slow and long exhales - letting go of any heaviness

• It is important you feel comfortable

• Try to make each breath slower than the previous.

• Repeat this process until you feel calm and relaxed like a turtle.

Benefits:

This breathing technique helps the body and mind recuperate, regenerate, and heal.

Time of duration:

5 - 30 minutes

Originally from Hindu and Buddhist teachings, mantra refers to a word, sound,
or phrase that is repeated and used to support a meditation practice.

Mantras are unique mystical formulas of sacred syllables, which were originally revealed to the Rishis (seers or sages)
in the deepest states of meditation.

It is one of the most powerful ways to clear your mind, focus your concentration and calm your emotions.

The sound Om, when chanted, vibrates at the frequency of 432 Hz, which is the same vibrational frequency found throughout everything in nature.

Om is said to represent the whole world, all of its sounds, and our connection to the universe.

How to do:

• Sit in a comfortable position

• close your eyes

• set an intention

• gently repeat the mantra om - aum

• practice until it feels and sounds right

• connect with the sound

• when you are chanting - feel and connect with the sound

• remember , the mantra - om is your anchor.

• when you get distracted or lose focus return to the sound repeat this process

• Be patient, the more you practice the more fluid it becomes

• Once you feel comfortable repeating the mantra you can start to feel into heart space while chanting

Benefits:

Om practiced as a sound meditation assists you in cultivating focused attention to the breath and sound.

It helps deactivate the right amygdala, a part of the brain associated with negative emotions slowing down the nervous system, relieving anxiety and stress.

Time of duration:

10 - 30 minutes

or you can use a japa (108 beads) and do 1 - 3 rounds.

Trataka is a technique used in meditation practice to cultivate Dharana.

Dharana is the sixth of the eight limbs of yoga.
It refers to - concentration of the mind.
Dharana is a Sanskrit word meaning "concentration."

Trataka is a Sanskrit word, which means "to look" or "to gaze."

It is known as yogic gazing in English.

This meditation technique involves starting at a single point of focus.

This is typically the candle's flame, but other objects that may be used include a dot on the wall,
an object of worship, a deity, flower, mountain, rising sun, or moon.
However, a flame is believed to work best.

How to do:

• Light a candle and sit at least one meter away from it with the flame at eye level.

• If sitting on the floor doesn’t work for you, use a chair instead. Make sure that both of your feet can rest comfortably on the ground, and the edge of the chair just touches the back of your knees.

• Focus the gaze on the flame and keep it there without blinking for as long as possible.

• As thoughts arise, acknowledge them then return to focus on the flame.

• When the eyes start to water and tears flow, close the eyes and focus on the after-glow of the flame, bringing awareness to the third eye - the point in between your eyebrows.

• Meditate here until ready to come out of the practice.

  
  

Benefits:

This meditation technique purifies the eyes, improves concentration,

calms the mind and promotes emotional stability.

It also relieves stress, anxiety, insomnia and rushing thoughts.

Time of duration:

10 - 60 minutes

How do you cultivate mindfulness? One way is to meditate.

A simple method is to focus your attention on your breathing.

Mindful meditation is a practice that dates back thousands of years.

It aims to unite breath and mind by focusing on the breath until it is soft.

This can be done by observing the breath until it is quiet.

How to do:

• Sit or lie down in a comfortable position.

• Your eyes may be open or closed, but you may find it easier to close your eyes.

• Bring your attention to your breath, inhale and exhale.

• Do not try and change your breathing

• Notice the air as it enters and exits your body

• Begin to gently inhale and exhale through your nostrils into your abdomen.

• Connect to the natural cycle of your breath, feeling the rise and fall of your abdomen.

• Tune in to the breath like a radio signal, sensing each one as a unique act.

• When your mind wanders, as it will, simply notice that this is happening and gently bring your
  attention back to your breath.

• Repeat this until the end of the practice.

  
  

Benefits:

This technique helps regulate your internal state, improves concentration, promotes more restful sleep, reduces anxiety, and relieves symptoms of depression.

Time of duration:

10 - 60 minutes