Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
Ayurveda Lifestyle Certificate Course
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Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
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Commencing Mantra Om. saha naa-vavatu saha nau bhunaktu saha veeryam karavaa-vahai tejasvina-avadheetam-astu maa vidvisha-avahai om shaantih shaantih shaantih
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
Om. May the divine protect us. May it nourish us. May we work together uniting our strengths for the good of humanity. May our wisdom be luminous. May our relationship be always harmonious. May there be peace, peace, perfect peace.
Concluding Mantra Om. sarve bhavantu sukhinah sarve santu nir-aamayaah sarve bhadraani pashyantu maa kascit duhkha-bhaag bhavet om shaantih shaantih shaantih Om. May all be happy. May all be healthy. May all experience what is good and let no one suffer. May there be peace, peace, perfect peace.
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healer’s prayer
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Grant that I may not: So much seek to be justified, as to console; To be obeyed, as to understand; To be honoured, as to love … For it is in giving ourselves that we heal, It is in listening that we comfort, And in dying that we are born to eternal life
Prayer of St. Francis (Modified by Charles C. Wise)
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
Lord, Make me an instrument of your health Where there is sickness, let me bring cure; Where there is injury, aid; Where there is suffering, ease; Where there is sadness, comfort; Where there is despair, hope; Where there is death, acceptance and peace;
Course Information
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
Optional reading 1. David Frawley 2. Harish Johari 3. Invis Multimedia 4. Invis Multimedia 5. Invis Multimedia 6. Invis Multimedia 7. Maya Tiwari 8. Maya Tiwari 9. Pratima Raichur 10. Robert Svoboda 11. Robert Svoboda 12. Vasanth Lad 13. Vasanth Lad
Ayurveda and the Mind Chakras Ayurveda – Mantra of Niramaya (105 page book with innumerable colour plates) Ayurveda – Mantra of Niramaya (CD Rom –around 4.5 hours of viewing) Panchakarma (110 page book with innumerable colour plates) Panchakarma (DVD 50 minutes) Ayurveda –a life of balance Ayurveda Secrets of Healing Absolute Beauty Ayurveda Life, Health and Longevity Prakruti Ayurveda – The Science of Self-healing A Complete Guide to Clinical Assessment
Assessment Criteria 1. 2. 3. 4. 5. 6.
Classroom participation Assignment, homework Examination Pass mark Attendance Certificate
30% of the total marks 20% of the total marks 50% of the total marks Minimum 60 % Minimum 15 days is essential to qualify for the exam Upon successful sufficient attendance & completion of assignments & exam.
Some suggestions 1. Organize a monthly get together to share your experience and to discuss the subject covered over the previous weekend. 2. Try not to miss any class. But, if you miss one, please ensure a fellow student collects your notes. Catch up sessions are $50/hr. 3. Open an Gmail account, if you don’t have one, so that we can have group discussions.
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Ayurveda Elements © 2009 Copying whole or part of this work should be performed only with the written permission from Rama Prasad or Caroline Robertson. Warning: The information in this workbook is only for general information. If you have any serious health condition you should consult your health practitioner. Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
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Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
Course Curriculum Module Topics 1. Ayurveda in daily life Ayurveda as the art of living and the science of healing • Path to long, healthy living Life - Mind - Body daily routine • Five pillars of life • The three doshas • Body-types • Veda and Ayurveda • Vedic cosmology • Subtle body • Three modes of universe & the mind (satva, rajas and tamas) • Elements & doshas • Twenty attributes. 2. Dosha and Tissues Dosha rhythms • Branches of doshas • Prana, Tejas and Ojas -the source of doshas • Signs Body Tree of doshic imbalance • Doshas and seasons • Structure of the body - the subtle tissues • Channels and wastes. Natural urges • Agni - digestion and metabolism • Agni imbalances. 3. Ayurvedic nutrition Food as medicine • Ayurvedic nutrition • Food classification • Diet during various health conditions • Ayurvedic cooking. 4. Kitchen herbs Therapeutic actions of herbs • Kitchen herbal remedies for common ailments • Traditional and powerful ayurvedic herbs. 5. Powerful herbs Introduction to Herbal, Metal and Mineral formulations • Cause and course of disease ~ Six stages of diseases • Disease as healing. 6. Diagnosis Diagnosis: Tongue, Doshic and Elemental • Clinical healing • Lifestyle in dosha imbalance • Colour, aroma and gem therapy • Seasonal regimes. 7. Ayurvedic massage Marmas • Oils and formulas • Head, foot and body massage. 8. Therapeutics Introduction to Ayurvedic body therapies • Beauty regimes • Rejuvenation therapies • Purifications Yogic (Shatkriyas) and Ayurvedic (Pancakarma) • Examination. 9. Hands on therapies Hands on therapies ~ Shirodhara • pichu • Nasya • Tarpana • Discussion • Farewell dinner. The above order is subject to change if necessary.
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ayurveda is the
contents Weekend 01
knowledge that indicates what is appropriate and inappropriate for a blissful life.
auspicious and 8
inauspicious for longevity. charaka samhita 1.41
11 15 19 20 21
Daily routine Massage Creative visualisation Pillars of health Health questionnaire
25 31 35 38 42
Natural urges Life as spiritual practice Evolution Energy vortexes Subtle and gross body
45 46 49 51 52
The modes of universe Five elements Doshas Subtle qualities
53 55 58 60
Your mind-body type
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Appendices Moment meditation Flow with the seaason Study of doshas Gunas Dosha types Homework
71 72 83 86 87 90 98
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
As well as what is
Introduction Flowing with nature Four phases of life Life pursuits Behavioral tonics
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
Weekend 01 Life, Mind and Body
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Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
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Introduction to Ayurveda Ayus
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Veda
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Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
Origin of Ayurveda Brahma
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Prajaa pati
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Munis
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Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
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Geographical Origin …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… ……………………………………………………………………………………………………………
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
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Literature Charaka samhita
Charaka
General medicine
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Sushruta
Surgery
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Vaagbhata
General medicine
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Vaagbhata
General medicine
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Branches 1. Kaaya chikitsa 2. Baala chikitsa 3. Graha chikitsa 4. Uurdhvaanga chikitsa 5. 6. 7. 8.
Shalya chikitsa Visha chikitsa Rasaayana chikitsa Vrsha chikitsa
General medicines Paediatrics Psychiatry and psychology. Also healing with gems, colour, music and mantra. Therapeutic and surgical procedures are described to correct conditions of the ears, nose, throat and eyes. Surgery. Toxicology. Rejuvenation. Fertility therapy that deals with sub fertility management of male and female, prenatal, natal and postnatal conditions.
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Ayurvedic scientists discovered and used Over 100 surgical instruments Various surgical methods Artificial feeding Intramuscular medication Plastic surgery Oxidised, safe metals as internal medicines Over 11,000 herbs Immobilisation techniques Various types of bandages
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Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
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o o o o o o o o o
Flowing with nature We grow from the events in our lives. We grow from our experiences. We grow through changes, rhythms and movements. The universe is full of cycles and rhythms such as day and night, hot and cold, left and right, yin and yang. When we follow nature’s rhythms we enjoy health. Whenever we disobey nature, inwardly and outwardly, we fall into pain and suffering. To be healthy, we need to flow with nature. “Flowing with the universe” can be divided into the following categories:
1. Aashrama
Four phases of life
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Four life pursuits
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Cruising with the cosmos
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
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Living in harmony
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Dancing with the day
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At ease with the seasons
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Wheel of Life The 8 sections represent a balanced wheel. Take the centre or hub, of the wheel as 0 (totally dissatisfied) and the outer edge as 10 totally satisfied. Rank your level of satisfaction with each area of your life by putting a cross on the relevant spoke. Draw a line to join the crosses. How rounded does the perimeter of your wheel look?
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
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Keeping your ‘wheel of life’ in mind, what are your short and long term goals or intentions? What do you most want for yourself in the following areas?
1. Physical environment
2. Friends/Family
3. Health
4. Career
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
5. Money
6. Partner/Relationship
7. Personal growth
8. Fun/Recreation
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The path to a long, healthy life. Art is defined as the dance of the goddess of wisdom.
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our body is dancing. Life is a vibrant, evolving art.
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
Every molecule in
Four phases of life - aashrama Brahmacharya …………………………………………………………………………………………… Garhasthya …………………………………………………………………………………………… Vanaprastha …………………………………………………………………………………………… Sanyaasa
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I have achieved/want to achieve the following:
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
Brahmacharya …………………………………………………………………………………………… Age 0-30
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Garhasthya
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Age 30-60
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Vaanaprastha …………………………………………………………………………………………… Age 60-80
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Sanyaasa
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Age 80+
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Life pursuits - purusha artha Kama – Artha – Dharma – Moksha What is my plan / dream / goal? What would I love to have? What excites me? What is my life-goal? …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… What are my resources? Books, training, references. What type of help do I need? Who can help me? …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… What is my strategy? My plan A / plan B. Is my plan well thought out? Is it logical, structured? …………………………………………………………………………………………………………… ……………………………………………………………………………………………………………
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…………………………………………………………………………………………………………… …………………………………………………………………………………………………………… How do I manifest my dreams? Sankalpa. Day 1: Read. Write. Visualize. Day 2: Read. Rewrite. Visualize. Continue this for a month or as desired. …………………………………………………………………………………………………………… ……………………………………………………………………………………………………………
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
Am I pro-active? Am I focussed? Are there any distractions? Am I committed, detached?
Life pursuits in practice My main goal …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… My main resources …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… My strategy ……………………………………………………………………………………………………………
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
…………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… I get my fulfilment from …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… ……………………………………………………………………………………………………………
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Society and You - sad-vrittam Ashtanga Yoga Yama
Social rules: Active compassion, truthfulness, honesty, follow nature’s rules, minimise possessions
…………………………………………………………………………………………………………… Niyama Personal rules: Fulfilled, cleanliness, perseverance, self-motivated, staying with the inner force …………………………………………………………………………………………………………… Aasana Physical fitness: Strength, suppleness, stamina …………………………………………………………………………………………………………… Praanaayaama Physiological fitness, adaptability, dynamic balance …………………………………………………………………………………………………………… Pratyaahaara Minimising distractions …………………………………………………………………………………………………………… Dhaarana Concentration, forcus …………………………………………………………………………………………………………… Dhyaana Meditation …………………………………………………………………………………………………………… Samaadhi Manifestation ……………………………………………………………………………………………………………
Bhartr Hari’s method Udyama
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Conscious effort
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Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
Getting God Delivered to Your Door Step!
Behavioural tonics for a Long healthy life 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17.
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
18. 19. 20. 21. 22. 23. 24. 25. 26. 27. 28. 29. 30. 31. 32. 33. 34. 35. 36. 37. 38. 39. 40.
Speak truth. Stay away from addictive habits. Practice active compassion. Take time to rest and rejuvenate. Avoid over-exertion. Speak pleasantly and carefully. Use gentle words. Clean the body by regular bathing. Be courageous and patient. Always be charitable. Follow religious and virtuous acts according to your own beliefs. Always be calm. Practice safe sex. Respect your teachers, elders, nature and all animals. Always be loving and caring. Be merciful to all who are in need of your help. Maintain balance in waking and sleeping in the night; do not stay awake long in the night and do not sleep in the daytime. Take milk and ghee in moderation in your diet. Understand the right action according to time, place and circumstances. Develop the habit of planning and sticking with the plan. It is said that failing to plan is planning to fail. Always be humble. Behave according to the rules of society. Do not be mean-spirited; be generous and sharing. Strive towards pure consciousness. Respect and serve your elders and wise people. Respect and serve priests, sages, and saints who serve your religion and the Divine. Respect and serve the people who have conquered their senses. Practice spiritual activities. Continually study new science, advances, research and philosophies. Utilize the wisdom for the benefit of all beings. Eat in a calm, settled atmosphere. Always sit down to eat. Eat only when hungry. If not correct your digestion. Avoid ice-cold or extremely hot food and drink. Don’t talk while chewing. Don’t eat too slowly or too quickly. Eat only if previous meal is digested. Take a few sips of water with meals. Eat freshly prepared foods whenever possible during meal times. Sit quietly for a few minutes after eating. Food should please all five senses. Breathe deeply.
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Just For Today Just for today I will try to live through this day only & not tackle my whole life problems at once. Just for today I will be happy. This assumes to be true what Abraham Lincoln said, that “Most folks are as happy as they make up their minds to be.” Just for today I will adjust myself to what is & not try to adjust everything else to my desires. I will take my “luck” as it comes & fit myself into it. Just for today I will try to strengthen my mind. I will study; I will learn something useful; I will not be a mental loafer; I will read something that requires effort, thought & concentration.
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Just for today I will have a program. I may not follow it exactly, but I will have it. I will save myself from two pests: hurry & indecision. Just for today I will have a quiet half hour all by myself & relax. During this half hour, sometime, I will try to get a better perspective on my life. Just for today I will be unafraid. I will enjoy that which is beautiful & will believe that as I give to the world, so the world will give to me.
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
Just for today I will be agreeable. I will look as good as I can, dress becomingly, talk gently, act courteously, criticize not one bit, not find fault with anything & not try to improve or regulate anybody except myself.
Daily Routine - dinacharya dina
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charya
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01 • Awakening …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… 02 • Affirmation & visualisation …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… ……………………………………………………………………………………………………………
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
…………………………………………………………………………………………………………… 03 • Answering nature’s calls …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… 04 • Oil-massage and exercise …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… ……………………………………………………………………………………………………………
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05 • Daily bodily cleanses …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… 06 • Shower/bath …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… 07 • Breathing exercise …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… ……………………………………………………………………………………………………………
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…………………………………………………………………………………………………………… …………………………………………………………………………………………………………… 09 • Preparation and eating food …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… ……………………………………………………………………………………………………………
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
08 • Meditation
10 • Work …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… 11 • Retiring from work …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… 12 • Family time …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… ……………………………………………………………………………………………………………
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
…………………………………………………………………………………………………………… 13 • Head & foot massage …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… 14 • Bath/shower …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… ……………………………………………………………………………………………………………
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15 • Gentle stretch …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… 16 • Light dinner …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… 17 • Reflection …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… 18 • Reading from an enlightening book
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…………………………………………………………………………………………………………… 19 • Sleep/rest …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… ……………………………………………………………………………………………………………
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
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My Daily routine The following is a sample day with some suggested times. Adjust it according to your schedule’s convenience. A steady routine gives your physiology a healthy rhythm. Once we resonate with the rhythm of Mother Nature she embraces us in the cosmic dance of growth and vitality. Your programs 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
18. 19. 20. 21.
Awakening. Visualisations and affirmations. Emptying bowels bladder. Cleansing teeth, tongue, nose eyes and ears. Exercise. Massaging body, face and scalp. Shower. Yoga asanas -Pranayama. Meditation / reading from an enlivening text. Dressing and grooming. Prepare and take breakfast. Daily duties in the most positive consciousness. Lunch and a gentle walk, appreciating nature. Continue daily duties. Plan the schedule for the following day. A foot massage. Have a shower or bath. A stretch, rest or meditation. Prepare and have dinner. Spend some time with family / friends. Take a gentle walk. Assess your performance during the day and contemplate the lessons given. Prepare to sleep. Bed time.
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Yesterday is but a shadow. Tomorrow is only a dream. But today well lived makes every yesterday a memory of happiness and every tomorrow a vision of hope. Live well therefore this day. -Anonymous.
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
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Massage - Abhyanga Ayurveda recommends the practice of daily self-massage, called Abhyanga. Massage helps to keep one feeling young, beautiful, vital and healthy. Among it’s many other benefits, massage gives the skin a beautiful lustre, tones muscles, improves circulation, flushes out toxins, soothes the nervous system, provides deeper sleep and stimulates the growth of strong, thick hair on the scalp. Selfmassage is an easy, grounding meditation that promotes wellbeing at all levels. WHICH OIL? Ayurveda, generally recommends oil massage. Sesame oil is considered the ideal massage oil. Almond, coconut, jojoba, coconut or olive oil can also be used. A few drops of essential oil suited to your constitution and condition may be added to the massage oil to enhance the effect of the massage. Coconut oil is better if you have sensitive skin or tendency to develop rashes or boils. THE SEQUENCE: The three most important organs to be massaged everyday are the head, ear lobes and feet. Commence self-massage on your scalp then move on to your face and finish by massaging your body. The direction of strokes is away from the heart, generally following the flow of the hair growth. If massage is not possible everyday perform it on alternate days or at least on the weekends. PROCEDURE: The most effective self-massage is practiced with a loving and nurturing mind-set. Tap into your tactile sensitivity, moulding and stroking your body like a sculptor creating a masterpiece. Keep the pressure firm but not painful beyond tolerance. Following are comprehensive instructions on the practice of self-massage.
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
1. SCALP MASSAGE Coconut oil is the ideal oil for scalp massage as it is like rich, nourishing fertiliser for thirsty grasslands. It prevents hair loss, premature greying and dryness. METHOD 1. Apply oil to the whole scalp by systematically parting the hair and squeezing oil onto the area. Using the pads of your fingers massage the oil onto the scalp. 2. Use both fists to gently tap the head all over. 3. Gently pull small tufts of hair from the roots and twist clockwise three times. 4. Comb through hair with a wide toothed comb. 5. Leave the oil in your hair for 1-24 hrs then wash out. 6. When rinsing avoid conditioner. Conditioners are not considered conducive to healthy hair as they build up an oily residue on the scalp, trapping dirt and impeding growth by blocking hair follicles. 7. Avoid external heat on the hair in the form of sunshine, hair driers or hot water. Heat on the head encourages early balding, greying and dryness. BENEFITS • Increases rate of hair growth and gives a glossy, strong quality to the hair. • Relieves neck and back tension. • Improves mental clarity, memory & co-ordination. • Regulates hormone release by stimulating the pituitary and pineal glands; facilitates the release of mood elevating serotonin and relieves mental tension. • Relieves dizziness and tinnitus, reduces blood pressure.
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2. FACIAL MASSAGE You may use oil or the following cleanser for facial massage. INGREDIENTS - 1 cup jojoba/ almond oil - 1cup glycerine - 5 drops tea tree oil - 2 tsps lemon juice METHOD Mix 2 tsps of this combination with water. Apply morning and evening with smooth upward strokes. Wash off with cool water. Also spend time pressing and pulling ears. BENEFITS * Dissolves facial tension and bodily stress, smoothing wrinkles. * Stimulates lymphatic drainage, enhances circulation, creating a glowing complexion. * Promotes tissue elasticity, which helps to maintain youthful contours. 3. BODY MASSAGE Sesame oil is said to be the most nourishing and toning oil to use on the body. It is slightly warming and specifically soothes the nervous system. METHOD Practice before a shower or bath, once or twice daily. Pour cold-pressed warm sesame oil into your cupped palm and apply to the body in the direction given in the illustration. Massage each part in the given sequence, applying circular movements over the joints and long strokes over other areas. Leave oil on for 10 - 60 minutes then wash off in a warm shower or bath. The residual oil is sufficient to moisturise your skin so there is no need to apply extra moisturiser.
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BENEFITS * Tones the skin, muscles and strengthens the bones. * Increases suppleness and circulation, noticeably reducing cellulite. * Corrects the flow of electromagnetic energy. Increases stamina, energy and immunity. * Balances the function of all internal organs. PRECAUTIONS If you have a cold, fever, diarrhoea, severe indigestion or any other serious health problem, consult your Ayurvedic physician before performing self-massage. Avoid heavy pressure over varicose veins, bruised or fractured areas.
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
BASIC SEQUENCE The massage should be started with the umbilical region. Follow the following sequence. Umbilical region - abdomen heart - breasts - shoulders - neck - arms - hands hips - legs - feet - legs - back - neck.
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
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Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
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Creative Visualisation Though Western medicine is reluctant to accept that the mind can alter the body, it already firmly believes the reverse - that the physical can affect the mental - and it regularly utilises this connection. Tranquillisers, anti depressants, and anaesthetics are all examples of this. Since it is obvious that the body can affect the mind, doesn’t it stand to reason that the use of mental power such as imagery can affect the body. The medical use of imagery has existed in many cultures around the world for centuries (in Tibet, India, Africa, among Eskimos and American Indians). Imagery provides a technique to generate new experiences. Instead of simply reacting to experiences, you create them - as you do in your life when you intentionally set a new goal. Try to see your life as a garden that needs to be tended. We are essentially gardeners entrusted with our own reality - gardens. As gardeners we must attend to the weeding, seeding and harvesting. Gardens that are full of weeds cannot be harvested properly. Weeds will over run the seeds and prevent them from taking root and blossoming. Illness, disease, and negative beliefs are weeds that we have allowed to grow in our personal gardens. Emotions such as anxiety, depression, fear, panic, worry and despair are also weeds. Negative beliefs and emotions are intimately connected with illness and disease. It’s no surprise to anyone who recognises the basic unity of the body-mind that researchers have found a correlation between negative emotions and lowered immunity. Similarly, positive beliefs bring us positive emotions such as humor, joy and happiness, and researchers have show that positive emotions are tied into the healthy immune responses.
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
Mental imagery is a technique for clearing out the old, negative weed-beliefs and replacing them with new, positive seed-beliefs. By becoming a gardener of your own reality, self-heating becomes possible. PREPARATION Imaging is directly and dramatically connected to intention, the mental action that directs our attention and our actions. When we do an imagery exercise, we always begin by defining and clarifying our intention - what we want to achieve with the exercise. Intention is directed will, and it is essential to all self healing work generated through the imagination. By using the imagination, we direct the will inward to find new pathways for ourselves, creating better health and richer lives. Imagination involves the use of the right side of the brain, opening ourselves to change and renewal. The key to the process of imagery work lies in the connection between emotions, sensations and images. An image is a mental form of feeling. In imagery work, you use your images to change your emotions or your sensations. Using images we have the capacity to create something new, influencing the physical materials of our bodies by utilising our unique creative imagination. Imagery is possibly the most powerful yet easy method of self-healing. Focussing your capacity for day dreaming through a distinct intention is the key to successful imagery. It is very important that you feel a sensation with your imagery, the stronger the sensation, the more powerful the imagery. Once an initial imagery exercise has triggered a sensation, it takes less effort to stimulate that sensation which triggers the healing intention. A positive example of this is when Pavlov conditioned dogs to salivate at the sound of a bell, because it triggered the vision of food in their minds. Another example how an imaging trigger can set loose a powerful physiological effect is an experiment performed in a New York hospital. A group of 30 former heroin addicts, free of drugs for 10 years, agreed to board a bus that would take them to the New York street corner where a decade earlier they had bought their drugs. As soon as they saw the image of the street corner the ex-addicts went into a state of drug withdrawal.
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BEGINNING THE EXERCISE Imagery is very potent at the three transitional points of your day. Upon waking, at twilight and before sleep. Ideally creative visualisation (imagery) is performed in a quiet room at a time when you won’t be disturbed, however imagery can be done anywhere at any time. If you prefer to sit while visualising, place your feet flat on the floor, your palms in your lap or by your side, keeping your spine straight and your head in alignment with your body. You may prefer to lie down in which case keep your legs slightly apart, your palms by your side, facing upwards and your head in alignment with your body.
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RIVER OF LIFE Close your eyes. Breathe deeply three times to completely relax. See your eyes becoming clear and very bright. Then see them turning inward, becoming two rivers flowing down from the sinuses into the nasal cavity and throat down to flush out all the channels of the body. Their currents carrying away all the waste products, pain and congestion. The rivers are flowing through your chest and abdomen, into your legs and exiting as murky coloured water through your urinary tract. Place special attention on the kidney and urinary channels. Visualise your breath exhaling as black air and waste products flowing out of all orifices. Sense the river pulsating rhythmically through the body and see light coming from above, filling up the sinuses, nose, throat, respiratory channels, prostate, kidneys and urethra all the tissues are becoming pink and healthy. When you sense both the rhythmic flow and the light filling the cavities, breathe out and open your eyes. EGYPTIAN HEALING Close your eyes. Breathe out three times, relaxing our whole body. Imagine yourself standing in a large open field or green grass. See yourself stretching up toward the bright golden sun in a cloudless blue sky. Your arms are becoming very long as you stretch your palms up toward the sun.
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
Gently close your eyes and relax your whole body. Bring your awareness to your breathing. Feel your whole body becoming heavy and sinking into the floor as if you were resting in a warm cloud.
The sun’s rays enter your palms, circulating through the hands and finger tips so that there is a ray of sunshine from each finger. If you are right handed at the end of each ray of the fingers of your right hand see a complete small hand. At the end of the ray of each finger of your left hand, see an eye. Now you see five hands and five eyes. If you are left handed, see the hands on your left fingers and eyes on your right fingers. Now turn these hands and eyes towards your body and use the eyes to see your body, emitting light in or on the area you are investigating. Each small hand holds a different instrument. There is a gold bristled brush for cleaning, a laser light tube for healing, golden scalpel for surgery, cans of golden ointment for healing, as well as gold thread for sewing. After completing your work come out of your body the same way you entered. Waste materials you collected with the small hands should be thrown away behind you. Hold your hands up toward the sun, allowing the small hands and eyes to absorb back into your palms to be stored there for future use. PURIFICATION PROCESS Close your eyes and breathing deeply three times relax your whole body. Visualise yourself on a beautiful calm beach, preferably a place that you have visited or seen before. There is golden sand, a cloudless blue sky and the sun is shining warm and golden.
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
Walk to the shoreline, where the water meets the sand. Gazing at the endless expanse of clear blue ocean relaxes your body and clears all thoughts from your mind. Lie down on your back with the soles of your feet towards the water and gently smooth your body over with the sand and water mixture, cleansing your skin. The tide enters the soles of feet and creates spiral currants of water washing away all the toxins from your body, dissolving any deposits or nodules. As the water flows out through the soles of your feet see the waste product emerging as black or grey stands being carried away by the out going tide. Repeat this sequence of the water flowing into your body and carrying all the toxins from your body twice more. Feel all your muscles being massaged and your ligaments, tendons and joints stretching. Make sure the water flushes through your whole body from the tips of your toes to the tips of your fingers up to the crown of your head. One last time see the water exit from your body through the soles of your feet and the water is crystal clear. See all joints, tendons and cartilages are perfectly formed strong and glowing white. Sense a new strength and vitality flowing through the body. Stand up and dive into the warm crystal clear ocean, swimming out confidently to out the horizon. Your arms, legs and torso are becoming long as you swim free style in smooth, flowing strokes. As you reach the horizon, turn over onto your back and swim to the shore using backstroke. Your arms, legs and torso feel stretched, strong and flexible. Reaching the shore you walk out of the water. Totally revived and refreshed you say to yourself with a contented smile “I am now experiencing real love, real health and real happiness. All positive forces in the universe are creating joy in my life, now and always.” Affirmations Repeat your favourite from the following phrases at the end of each visualisation: I comfortably and easily release the old and welcome the new in my life. I am safe. I only create joyful experiences in my life. I accept and rejoice in myself.
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1.
Nidra
Rest
1. 2. 3. 4. 5. 6. 7.
What are the three signs of healthy sleep? What should the direction of head be when you sleep? What is the best time to go to sleep? What are the techniques to optimise quality of sleep? What are the activities included in nidra? What are the best positions for sleep? Who should have a siesta? What are the effects of regular day sleep?
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2.
Maithuna
Relationship
1. 2. 3. 4. 5.
What is the most important relationship? What are the techniques to optimise relationship with your partner? How do you improve your relationship with your family and friends? How do you improve your relationship with society? How do you improve your relationship with nature?
…………………………………………………………………………………………………………… …………………………………………………………………………………………………………… ……………………………………………………………………………………………………………
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
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Pillars of health - sthambha Make your vocation your vacation- Mark Twain
3.
Vyaayaama
Exercise
1. 2. 3. 4. 5.
What are the three forms of exercise? What are your favourite forms of exercise? What is your best time to exercise? How many hours do you exercise? What are the signs of the right amount of exercise?
…………………………………………………………………………………………………………… ……………………………………………………………………………………………………………
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
…………………………………………………………………………………………………………… 4.
Aahaara
Nutrition
1. 2. 3. 4. 5.
Are you just what you eat? What is the force behind digestion? What is the reason behind eating? What is by-product of bad digestion? Is drinking permitted while eating?
…………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… 5.
Karma
Work
1. 2. 3. 4. 5.
Do you feel like your effort is reciprocated? Do you feel like you are contributing positively? Do you feel like your strength is challenged? Do you feel satisfied at the end of the day? Does it help you grow in wisdom?
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Digestion Signs of Perfect Digestion …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… Signs of Poor Digestion …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… By practicing the following tips you will create perfect digestion. Remember to eat your liquids and drink your solids! 1. BEFORE EATING
2. DURING EATING
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Am I rushing? Eat at a moderate speed, taking care to chew each mouthful at least 10-20 times. Am I appreciating this meal? Take time to appreciate the sound, the aroma, the texture, appearance & the taste. Do I need a drink? Small quantities of warm drinks encourage efficient assimilation and elimination. Am I satisfied? It is important to remember that the stomach is only the size of a fist. In order to avoid over eating make it a practice to fill your stomach half with solid food, a quarter with liquids and leave the remaining one quarter empty for space to circulate to aid digestion. 3. AFTER EATING Avoid heavy labour, exercise or mental work for at least thirty minutes after eating. However, one may lie on the left side for up to fifteen minutes to optimise the digestion. A yoga pose known as Vajrasana is a good sitting posture to aid digestion. A slow walk for five minutes is advised. Sleep is best avoided for 3 hours after eating.
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
Am I really hungry? It is best to eat only when you are really hungry and when the previous meal has been fully digested (roughly 5 hours). Do I need to go to the toilet first? It is recommended to empty one’s bowels and bladder before eating. It is a sign of ill health to empty one’s bowels immediately after eating. Did I wash my hands, face & feet? Simple hygiene is important to avoid illness. Avoid a full shower or swim within 3 hours after eating as it draws the circulation away from the digestion. Am I in congenial surroundings? Good company, conversation & surroundings are conducive to a contented mind, which assists proper digestion. Did I express my gratitude? This may be in the form of a prayer to a higher power or at least to the people who helped to provide the meal.
The Ideal Diet Check these eating aspects to optimise your nutrition 1. Why do I eat?
2. Is the food appropriate for me? *
3. Do I have enough time to enjoy a meal?
4. What is the quality of the ingredients?
5. How was the cook and quality of cooking? **
6. How many textures are there in my meals?
7. Am I enjoying my meal with all senses?
8. How many flavours are there in my meals?
The most common …………………………………………………………………………………………………………… dietary indiscretion in …………………………………………………………………………………………………………… developed countries …………………………………………………………………………………………………………… is over eating. This is …………………………………………………………………………………………………………… causing a phenomenon …………………………………………………………………………………………………………… known as “the …………………………………………………………………………………………………………… under-nutrition of …………………………………………………………………………………………………………… overconsumption” …………………………………………………………………………………………………………… Optimise your …………………………………………………………………………………………………………… Nutrition.
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
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* Good appearance, tastes and smells delicious. ** Heavier foods should be eaten earlier in the meal and lighter foods towards the end. Fresh, locally grown, seasonal and organic ingredients. Has a good balance between heavy and light, moist and dry, cooked and raw, cooling and heating foods. Season and local food. Prepared lovingly in hygienic conditions. There are complementary proteins such as rice & dhal. Cooking in healthy earthen, ceramic, bronze, copper or stainless steel vessels. Happy chef. Boosting Your Fire: Before eating: 15 minutes before eating try the following recipe. Mix half a teaspoon grated ginger with half a tsp. lemon juice and a pinch of rock salt. After eating: Chew 1/2 teaspoon of equal parts of fennel seeds, cumin seeds, cardamom seeds, black pepper and rock sugar. Fasting: Fasting is often the most effective way to purify your body of toxins. In Ayurveda, fasts are tailored according to the individual’s degree of toxic accumulation, their strength and specific imbalance. To maintain health one is advised to have a cleansing tea fast or a warm water fast one day a fortnight in order to give the digestive system a rest, to re-establish proper eating habits and to expel accumulated toxins. A mental purification is followed at the same time, which involves silence other than prayers or affirmations, avoiding exposure to television, radio or noise and adherence to the principles of honesty, celibacy, cleanliness and service to others. Heavy mental and physical exertion is avoided at this time, however short walks in nature and self-massage are considered highly beneficial.
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Health questionnaire HEALTH QUESTIONNAIRE I How much can I improve? If a following statement is applicable choose higher numbers. If not applicable choose ‘0’. 1. 2. 3. 4. 5.
I get headaches often I feel heavy/tired when I wake up I feel sleepy/tired after a meal I get shaky/irritable/tired if I miss a meal I get gas/bloated with some food
5 5 5 5 5
4 4 4 4 4
3 3 3 3 3
2 2 2 2 2
1 1 1 1 1
0 0 0 0 0
6. 7. 8. 9. 10.
I get diarrhoea /constipation I get tired in the afternoon I have negative/upsetting dreams in my sleep I get sore joints/back/neck I have weight problems (loss/gain)
5 5 5 5 5
4 4 4 4 4
3 3 3 3 3
2 2 2 2 2
1 1 1 1 1
0 0 0 0 0
11. 12. 13. 14. 15.
Though I eat fairly well, my energy is low I get mouth ulcers/ coldsores I get sinusy/hay fever in winter My scalp is itchy / my nails are ridged I get stiff/tight joints
5 5 5 5 5
4 4 4 4 4
3 3 3 3 3
2 2 2 2 2
1 1 1 1 1
0 0 0 0 0
16. 17. 18. 19. 20.
My hair falls especially under stress I have difficulty making decisions I get pain/blood with my bowel movement I get rashes/itchy skin/psoriasis/eczema I think the world is a very bad place
5 5 5 5 5
4 4 4 4 4
3 3 3 3 3
2 2 2 2 2
1 1 1 1 1
0 0 0 0 0
/100
Digestion
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1. 2. 3. 4. 5.
I don’t get hungry periodically I never feel satisfied after a meal I don’t feel energised and relaxed after a meal I crave sugar/salt/carbohydrate after a meal Many times I feel sick after a meal
7 7 7 7 7
5 5 5 5 5
4 4 4 4 4
2 2 2 2 2
1 1 1 1 1
0 0 0 0 0
6. 7. 8. 9. 10.
I take a long time to recover from a meal I feel hypoglycaemic if a meal is delayed I get headaches if a meal is missed or delayed I get headaches during fasting I tend to overeat
7 7 7 7 7
5 5 5 5 5
4 4 4 4 4
2 2 2 2 2
1 1 1 1 1
0 0 0 0 0
11. I am in a hurry and don’t chew my food at all 12. I worry a lot during eating 13. I talk a lot during eating
7 5 4 2 1 0 7 5 4 2 1 0 7 5 4 2 1 0
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
Total: I can improve another HEALTH QUESTIONNAIRE II
14. I watch TV/read while eating 15. I get gas/bloating often Total: I can improve another
7 5 4 2 1 0 7 5 4 2 1 0
/100
HEALTH QUESTIONNAIRE IIa How did I get Poor Digestion? 1. Taking the wrong foods at the wrong time, in the wrong amount. 2. Eating too frequently. 3. Eating without awareness. 4. Eating too late. 5. Eating in a negative mental or physical environment. 6. Premature stimulation, suppression or failure to attend to the body’s natural urges such as thirst, hunger, urination, defecation, sleep, passing flatus and sneezing. 7. I have lots of cold drinks and / or cold foods (ice cream). 8. Addictions. 9. Exposure to external toxins such as air pollutants, domestic chemicals, chemical beauty products and perfumes. 10. Prolonged emotional strain (stress, grief, anger and denial).
5 5 5 5 5 5
4 4 4 4 4 4
3 3 3 3 3 3
2 2 2 2 2 2
1 1 1 1 1 1
0 0 0 0 0 0
5 4 3 2 1 0 5 4 3 2 1 0 5 4 3 2 1 0 5 4 3 2 1 0
Total: I can improve another
/50
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
HEALTH QUESTIONNAIRE III Sleep 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12.
My sleep is light, any noise can disturb me I sleep late (e.g: after 11pm) It is difficult to fall asleep I don’t sleep well I toss and turn I get night sweats I get bad dreams / nightmares I wake up many times at night I don’t wake up refreshed, energised / positive I am slow, sluggish and cranky in the morning I feel like having more sleep in the morning I need a regular siesta
Total: I can improve another
9 9 9 9 9 9 9 9 9 9 9 9
7 7 7 7 7 7 7 7 7 7 7 7
5 5 5 5 5 5 5 5 5 5 5 5
3 3 3 3 3 3 3 3 3 3 3 3
1 1 1 1 1 1 1 1 1 1 1 1
0 0 0 0 0 0 0 0 0 0 0 0 /100
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Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
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Bring forth what is within you, what you bring forth will save you. If you do not bring forth what is within you, what you do not bring forth will destroy you. -Jesus Christ
Natural Urges - vega vega
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……………………………………………………………………………………
dharaneeya
……………………………………………………………………………………
adharaneeya
……………………………………………………………………………………
Not to be suppressed There are innumerable vegas, and fourteen of them are listed below with the signs and symptoms of their prolonged suppression.
1. 2. 3. 4. 5.
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
6. 7. 8. 9. 10. 11. 12. 13. 14.
Signs of prolong suppression Sleep Heaviness, yawning, fatigue, body pain, memory problems. Thirst Wasting, fatigue, dizziness, deafness and heart disorders. Hunger Headache, malfunctioning of vital organs, stiff neck and hemiplegia. Flatus Bloating, constipation, anuria, shifting pain in abdomen and heart, reverse peristalsis, fatigue, loss of appetite and diseases of eyesight. Faeces Cramps, rhinitis, headache, burping, cutting pain in abdomen and heart disorders. Urine Same as suppression of faeces and flatus. Belching Tremor, anorexia, tight heart/chest, bloating, cough and hiccup. Sneezing Headache, debility, stiff neck and palsy. Cough Heaviness of head and eyes, lassitude, yawning, body pain and diseases of memory. Gasping Tumours, heart disease and delusion. Yawning Headache, debility, stiffness of the neck and facial paralysis. Tears Rhinitis, pain in the eyes, diseases of the heart and head, stiff neck, loss of appetite, giddiness & abdominal tumours. Vomiting Dermatitis, neuritis, dry eyes, anaemia, cough, nausea, pigmentation and oedema. Sexual Uncontrollable discharge, premature ejaculation, pain and swelling of the fluids genitals, fever, palpitation, dysuria, anuria, body ache, hernia, seminal calculi and infertility.
Urges that are to be controlled Mental Verbal Bodily
Intention to harm/quarrel, jealousy, finding fault, misunderstanding. Obscene language, nasty abusive words, harsh speech, lying, breaking up other people’s relationships. Cruelty, dishonesty, unlawful desires.
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When we learn to see the sacred essence of our actions every day becomes a “holiday.” Even simple daily routines can be invested with meaning when we view them from a spiritual perspective. Ritual of gratitude Ritual of humility Ritual of resolve
Recharging your elements
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Ether, air, fire, water and earth are the five elements. In order to support a balanced flow of elements vastu shaatra offers specific design and placement principles. Ways in which we can ensure a healthy connection with these forces that weave our existence are simple. Following are the balancing exercises for elemental deficiency. Even though you may lead a very busy life it is worth taking 5 minutes every morning to energise the elemental balance in your home. This very simple yet profound practice channels supportive energies into your life so your day will be much smoother and easier to cope with. Many households in India, Bali and Asia practice this every morning. The best time to do this is before breakfast, after you have gone to the toilet, brushed your teeth, had a shower and dressed in fresh clothes. Set aside a small area of your home. All the utensils used are preferably not used for any other purpose.
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
Offering food to the divine and others Giving service to others Clearing out unnecessary things & keeping away from negative influences Ritual of purity Cleansing mind, body and surroundings Ritual of unity Connecting with others Ritual for revitalisation Cooking, gardening and exercising Ritual of renewal Shopping Ritual of contemplation Meditating, writing thoughts and spending time in nature.
Life as spiritual practice For the practice you will need the following articles: A bell, preferably with a deep ring or a conch shell, Lighter or matches, 3 sticks of pure incense, an incense holder, a small candle or lamp which you may add 1/2 tsp camphor crystals to, a small open container of water, a fresh, sweet smelling, stemless flower, do not smell or taste any of the articles before the ceremony. Ideally your symbol of divinity is placed in such a way that you are near an open window in the north-east and so that you can face east. This symbol acts as a medium, accepting your offerings and passing them on to the spirit of the home. 1. Place your palms together in prayer position and sense the vibration in your body. 2. Visualise a protective white aura enveloping the house, including yourself. You may also pray for your divinities presence to pervade the home. 3. In your left hand ring the bell in three clockwise circles around the divinity or blow the conch shell three times. This purifies the element ether. 4. Light the three sticks of incense, holding them in your right hand. Ring the bell in your left hand whilst offering the incense clockwise around the divinity for 3 circles. Then place the incense in the holder. This purifies the air element. 5. Light the candle or lamp and ringing the bell in the left hand offer the flame in three clockwise circles. This purifies the fire element.
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
6. Ringing the bell in the left hand hold the water in the right hand and offer it three times around the divinity. You can then place the water at the base of the picture or statue and sprinkle a little water on the flower with your right hand fingers. 7. Offering the flower in three clockwise circles ring the bell with the left hand. Place the flower in front of the divinity. Ether Playing inspiring music (suitable mantras, classical Indian ragas, Mozart and Vivaldi are recommended), singing and chanting can harmonise ether. Avoid disturbing noises such as creaky doors, loud television and alarms. Air
Burn uplifting scents, keep windows open whenever it is possible, install a skylight in the centre of the building, avoid air conditioning, use a negative ionisor, practice yogic breathing (pranayama), walk in nature and keep indoor plants.
Fire
Watch the sunrise, gaze at a candle flame (Trataka, a yogic practice), let the morning sun into the house, install a fireplace, use bright colours for clothing or as curtains and exercise to sweat to harmonise fire.
Water Place a fountain in the north-east of the room or garden, keep indoor plants to balance humidity, make sure poor guttering, plumbing or rising damp is addressed, have an epsom salts essential oil bath. Earth Walk in the garden/beach with bare feet, check the house foundations are stable, fix any gaps or cracks in walls and ceiling, do weight bearing exercise, eat nourishing meals.
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Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
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Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
Evolution
Field of consciousness & the unmanifest Purusha – Prakrti t Intelligence - That is “I” Mahat t Ego - I am “That” Ahamkara t Harmony Action Resistence Satva Rajas Tamas t t t Sense & motor organs 5 elements & sense faculties Organ of perception Senses & Motor t Power & From t t …………… …………… …………… …………… …………… …………… …………… …………… …………… …………… …………… …………… …………… …………… …………… …………… …………… …………… …………… …………… t Individual
Universe & Body
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A living being is a reflection of the universe –Vedas
Principle Planetary Vayu ~ knowledge Vayu ~ Air Agni ~ Transformation Surya ~ Sun Soma ~ Essence Chandra ~ Moon
Energies Prana ~ immunity Tejas ~ immunity Ojas ~ immunity
Physiological units Vata ~ regulation, wisdom Pitta ~ digestion, transformation Kapha ~ stability, flexibility
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
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Energy Vortexes - chakras The following is another way of looking at evolution.
Chakra Sahasrara
Ajna
Vishuddhi
Seat Brain
Gland/region Pineal gland, hair, top of head, central nervous system
Emotions Compassion, peace, acceptance, detachment, divine love
Colour Gems Violet Amethyst, diamond, alexandrite
Pituitary, eyes, hypothalamus, autonomic N.S.
Intuition, clairvoyance, equanimity, psychic powers
Indigo Lapis lazuli, A clear quarts, fluorites
Throat Thyroid, parathyroid, neck ears, sinus, throat and atlas
Communication, creativity, comprehension, respiration, expression
Blue
Giving and receiving, trust, joy, expression
F Green Emerald, tourmaline, jade, rose quartz
Brow
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
Anaahata Heart
Thymus, lungs, heart, immune function
Turquoise, G crysocolla, aquamarine
Power, clarity, Yellow Topaz, willpower, amber, percitrine, fectionism, tiger’s eye digestion.
Swadhishthana
Spleen Spleen, kidney ovaries, Sex uterus, organs kidneys, urinary tract, adrenals
Emotional needs, boundaries, attachment, warmth, sense gratification
Orange
Base
Security, sexuality, material needs, physical space
Red
Reproductive organs, perineum, sacrum, legs, feet
Aum
Hum
Elemnets White light
Symbol 1000 petals
Sahasraara Visualization Awareness 2 petals
Vocal
Ajna
Ether
16 petals
Vishuddhi
Manipura Solar Pancreas, plexus liver, Organs stomach, of diges- small tion intestine, gall bladder
Muladhara
Note Mantra Instruments B Ksham Wisdom
E
Coral, D moonstone, fire opal
Yum
Rum
Flute
Air
12 petals
Anaahata
Horn
Fire
10 petals
Manipura Vum
Strings
Water
6 petals
Swadhishtana Ruby, pyrite, C garnet, hematite
Lum
Drums
Earth
4 petals
Muladhara
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Subtle and Gross body Suukshma and Sthuula shareera Sthuula shareera Anna-maya ………………………………………………………………………………………
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How to strengthen? ………………………………………………………………………………………
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Praana-maya
………………………………………………………………………………………
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How to strengthen? ………………………………………………………………………………………
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Suuksha shareera Mano-maya ………………………………………………………………………………………
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How to strengthen? ………………………………………………………………………………………
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How to strengthen?………………………………………………………………………………………
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Aananda-maya
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How to strengthen? ………………………………………………………………………………………
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Atman is comprised of sad-maya - ultimate reality, essence or purity, cid-maya - the state of transcendent self-awareness or divine consciousness and Ananda-maya - total bliss.
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
Kaarana shareera Vijñaana-maya ………………………………………………………………………………………
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
The modes of Universe Tri-guna
Tri
Guna
Manas
Antah-karana
Satva
qualities
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examples
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signs of excess
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example
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Rajas
qualities
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examples
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signs of excess
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example
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Tamas
qualities
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examples
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signs of excess
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example
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53 Controlled senses, wisdom acquired from experience, knowledge of space, time and personal goals, following good conduct, using a mantra, performing a ritual daily and being hygienic prevents diseases of external and internal origin.~ vaagbhaTa. 1. How do tri-gunas work in a particle? 2. How do tri-gunas work in a person? 3. Explain the nature of an excess tamas mind. 4. Explain the nature of an excess rajas mind. 5. Why are tri-gunas known as the modes of the universe? 6. Why are rajas and tamas considered to be etiological factors?
How is my mind today? My Score Hyperactive Moderate Moderate Variable Most of the time Occasionally Moderate Occasionally Occasionally Occasionally Occasionally Passionate Sometimes Sometimes Some Some ego Sometimes Personal Sometimes Occasionally With effort Some meat Occasionally Mixed Moderate Intense passion Moderate Agitated Moderate Reward centred RAJAS >>
………… is my current mental state, which can be improved. How can I strengthen my Satwa? Diet Emotions Thoughts Activity Attitude
My Score Cloudy Poor Poor Weak Rarely Rarely Low (I don’t use it now) Never (I don’t have time) Never Never Rarely Disturbed Frequently Frequently Uncontrollable Vain Frequently Lacking in love Frequently Attached Long term grudges Frequent meat Frequently Disturbed Excessive Uncontrollable Low Dull Low Aimless TAMAS >>
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Category My Score 1. Mental clarity Very clear 2. Concentration Good 3. Memory Good 4. Will power Strong 5. Honesty Always 6. Peace of mind Generally 7. Creativity High 8. Spiritual study Daily 9. Mantra/ Prayer Daily 10. Meditation Daily 11. Selfless service Often 12. Relationships Harmonious 13. Anger Rarely 14. Fear Rarely 15. Desire Little 16. Pride Modest 17. Depression Never 18. Love Universal 19. Violent behaviour Never 20. Attachment Materially detached 21. Forgiveness Forgive easily 22. Diet Vegetarian 23. Addictive nature Never 24. Sensory impressions Calm 25. Sleep requirement Little 26. Sexual activity Controlled 27. Control of senses Good 28. Speech Calm, peaceful 29. Cleanliness standard High 30. Work Selfless SATWA >>
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
The five elements - Pancha bhuta
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Elements, functions & attributes Principle Vacuity Motion Luminosity Liquidity Solidity
Functions Space Rhythm Transformation Flexibility Gravity
Powers Sound + Touch + Form + Taste + Smell
Elements Ether Air Fire Water Earth
Sensory Hearing-Ears Touch-Skin Vision-Eyes Taste-Tongue Smell-Nostrils
Motor Expression-Vocal cords, tongue Locomotion-Legs Action-Hands Creation-Reproductive organs Excretion-Bowels
Elements Ether Air Fire Water Earth
Qualities Subtle, clear, light, porous Mobile, dry, subtle, light, cold Hot, intense, subtle, light Unctuous, cold, heavy, slow Solid, heavy, stable, cold, rigid
States Ether Gas Energy Fluid Solid
Manifestation awareness, wisdom mobility, rhythm, balance power to interact bonding ability, flexibility integrity, stability
Notes: Even an atom is composed of these elements. The space occupied by an atom is its space, the coordinated and rhythmic movements of it is air, the energy or heat without which it cannot interact is the fire, the cohesive force within the atom is the water and the gravity or weight is the earth.
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
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Elements Ether Air Fire Water Earth
Applied elements Elements in nature Ether Space Wisdom Bliss Knowledge Creativity
Air Gas Rhythm Circulation Mobility, Cycles Motion
Fire Heat Transformation Assimilation Warmth Drive, Passion
Water Fluidity Flexibility Liquid, Cohesion Sensitivity Compassion
Earth Structure Dense, Firmness Solid Stability Support
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
Elements & your permanant body constitution Ether Tall Delicate Slender
Air Small Short Slight
Fire Triangular Muscular Angular
Water Rounded Curvaceous Soft
Earth Rectangular Solid Heavy bones
Elements & your permanant mental constitution Ether Air Philosopher Communicator Scientist Easy going Creative, Open Adaptable Adviser Multitasking Charitable Teacher Thinker Performer
Fire Water Marketer Nurturer Sharp, Precise Tolerant Challenging Gentle Forceful Carer Analytic/result based Nurse/parental Driven/forceful Parental
Earth Hands on Coach, Trainer Methodical Routine lover Administrator Supervisor, Manager
Exercise: Classify nutrients, food, cooking, exercises, hobbies etc based on five elements.
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Doshas -biological units Dush
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Dosha
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Physiological functions
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Food Information
Pitta Fire Activates and transforms. Heats and expands. Motivates and encourages. Temperature, lustre, transformation, sharpness, intensity, digestion, metabolism, courage. Hot, light, moist Intense / sharp Fast, active Odorous, liquid Digests the food Process/analysis
Kapha Water+Earth Bonds and integrates. Lubricates and stabilises. Calms and supports. Stability, endurance, flexibility, lubrication, compactness, forbearance and tolerance. Cold, heavy, oily Gentle, soft Dense, stable Slow, smooth Fluids Record/memories
Discuss the following topics: Dosha as functional and structural units. Is dosha just body type?
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Qualities and working of doshas
Vata Ether+Air Controls, regulates. Creates and mobilises. Excites and stimulates. Awareness, perception creativity, enthusiasm, regulation, movement, cycles and rhythms. Cold, light, dry Hard / stiff Subtle, subtle Rough, porous Brought to intestine Brought to brain
The dosha clock Doshas, the physiological units, are more active during certain periods of the day, night, seasons, emotions and stages of growth. They are like the tides which depend on the moon and the sun. They always begin with Kapha, followed by Pitta and end with Vata. They are parallel to the twelve meridians in Chinese medicine. The following is the brief form of the dosha clock. Vata
Pitta
Kapha
Day
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Night Age Digestion Disease Body region
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Subtle Qualities - Vimshati gunas Criteria Gravity Heavy Intensity Slow Temperature Cold Emolliency Oily Texture Smooth Viscosity Dense Rigidity Soft Fluidity Stable Density Subtle Adhesion Clear
Qualities Light Intense Hot Dry Rough Liquid Hard Mobile Gross Sticky
Write down the qualities of the following: ……………………………………………………………………………………………
Air
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Fire
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Water
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Earth
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Vata
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Pitta
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Kapha
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Spinach
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Ginger
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Potato
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Cold pasta
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Steamy pasta ……………………………………………………………………………………………
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Ether
Your Mind-body type Prakruti From birth until death, each of us possesses an individual biological blueprint, termed our prakruti Ayurveda. The specific predominance of elements composing our being since birth determines our unique psycho-physiological tendencies. The predominant elements are ascertained by scrutinising the nature of one’s structural and functional tendencies, drives, feelings and all other psychophysical signs. Determining one’s prakruti the first step towards effective preventative and curative health care. It is similar to distinguishing between a plastic, glass and ceramic bottles. Each is different. Yet each is special. Each has its own unique abilities.
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No body-type is inferior or superior to another. Body type analysis doesn’t aim to put you in certain compartments, but it is to create an awareness of one’s fundamental nature, initiating an inward journey of self-discovery and acceptance. This wisdom guides us to understand the most suitable daily routine, nutrition, colours, essential oils, herbs, colours and other lifestyle and therapeutic substances needed to bring us to a state of optimum health and harmony. Everything in this universe is made of all the five elements or three doshas in various proportions. They are classified based on elements or doshas. Doshas are the functional aspects of the five elements namely ether, air, fire, water and earth. The following pages will discuss the general tendencies of classical five elemental types and singledosha body types.
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What is your constitution? Ether Wisdom, bliss Stillness, calmness Tranquility Space
Air Lightness Rhythm Cycles Mobility
Fire Transformation Precision Intensity Heat
Water Attraction Flexibility Bond Fluidity
Earth Integrity Stability Gravity Solidity
My Permanent Body Constitution
What’s the shape of your body when you are/were healthy? Ether Tall Delicate Slender
Air Small Short Light
Fire Angular Triangular Muscular
Water Soft Rounded Curvaceous
Earth Solid Rectangular Heavy bones
Attributes and geometrical shapes of elements are permanent. It is important to understanding the ‘type’ and engaging it wisely.
Elements In Universe and Life
Ayurveda Elements
Courses & Consultation in Sydney, Canberra and Melbourne
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Ether Depletion Loss Thinning Waning
Air Irregular, improper Improper, twists Aches, pain Dehydrated
Fire Over heated Acidity Redness Burning
Water Sluggish Mucusy Weight gain Excess fluid
Earth Rigidity Clot Growth (e.g. fibroid) Spur
My current Psychological Excess Ether
Air
Fire
Water
Earth
Absence Loss Irrational Anxiety
Fluctuating, shifty Mental blockage Confusion, worry Insecurity, fear
Irritable Easily angered Easily impatient Frustration
Clingy Sluggish Greedy Procrastination
Stubbornness Inflexibility Overpowering Rigidity
Most imbalances are due to overuse, under use or abuse of “elements of life”. Any imbalance can occur to any body type.
My current Physical Excess
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I am designed to ... Ether Creative Meditator Open Charitable Philosopher Scientist Thinker Dreamer
Air Adaptable Multitasking Easy going Communicator Dancer Teacher Musician Performer
Fire Analytic Fast Challenging Competitive Result oriented Precise Sharp, intense Marketer
Water Listener Carer Gentle Tolerant Nurturer Parental Chef Nurse
Based on my body shape, when I am healthy: My permanent body type is predominant in …………… My current work is predominantly …………… My current lifestyle is predominantly …………… My current relationship is predominantly …………… I know using non-constitutional elements need to done carefully I need to introduce more (diet) …………… I need to introduce more (exercise) …………… I need to introduce more (lifestyle) ……………
Earth Structured Methodical Hands on Routine lover Supervisor Administrator Manager Coach/ Trainer
…………… …………… …………… ……………
…………… …………… …………… ……………
…………… …………… …………… …………… …………… ……………
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
Elements and life Categories Ether
Air
Fire
Water
Earth
Exercise
Meditation
Aligning
Cardio
Stretch
Toning
Awareness
Breath, walk, jog
Sprinting
Yoga (asana)
Weights
Philosophy
Fiber
Digestives
Carbs, fats
Protein
Fasting
Freshness
Metabolic
Essential fats
Minerals
Spacious, uncluttered Minimal
Everything, everywhere All shapes, sizes, variety
Efficiently organised Convenient, accessible Most efficient, Comfort items, food, fastest, latest cushions
Brick walls, timber floors Lasting, reliable, strong
Meditation retreat
Surprise me, unpredictable Something totally outrageous Marathoners
Competitive, challenging Mountain biking, white water rafting Sprinters
Physical, getting hands dirty Outback, gardening, renovation Weight lifters
Nutrition Room Tools, furniture Vacation
Silent, wilderness
Olympic
High jumpers
Water side, food, friends, cushions Pampering, yoga retreat Gymnasts
Which vehicle is the best?
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Advanced Body-Type ss e n re a nt w A e A m ion w ve a t r o a e m n M sse evoM ansfor Tr m tne fsnarT ond ro B B egrity m o a n t d noi I Inat n ma t e R g R ytir ama
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y g r e l en rgy a u e it Spir rical en gy r t Elec nt ene rgy e ia Rad ical en nergy e m Che hanical y g r e c n d a L Mse ad cal e h L t h n t i an y V g asa chan r Va e Me ical en gy r m Che nt ene rgy e ia Rad rical en rgy t e Elec tual en i Spir
My body shape when I am normal / healthy Ether
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Air
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Fire
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Water
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Earth
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Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
I am designed for Ether
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Air
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Fire
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Water
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Earth
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In this world I am looking for Ether
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Air
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Fire
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Water
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Earth
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My philosophy Ether
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Air
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Fire
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Water
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Earth
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Language that impress me ………………………………………………………………………………………………
Air
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Fire
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Water
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Earth
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Themes that impress me (themes) Ether
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Air
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Fire
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Water
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Earth
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Ether
My perfect work place Ether
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Air
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Fire
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Water
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Earth
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Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
My perfect bedroom design Ether
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Air
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Fire
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Water
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Earth
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My perfect home Ether
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Air
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Fire
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Water
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Earth
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Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
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Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
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Body type analysis -dosha 0 = not applicable 1 = rarely 2 = sometimes 3 = often 4 = mostly
0 1 2 0 1 2 0 1 2 0 1 2 0 1 2 0 1 2 0 1 2 0 1 2 0 1 2 0 1 2 ……………
3 3 3 3 3 3 3 3 3 3
4 4 4 4 4 4 4 4 4 4
Pitta (fire-water) 01. I tend to be extremely precise and results oriented 02. I am determined. I have a forceful manner 03. I enjoy cool weather 04. I have a strong appetite and am fond of cold food 05. I have regular bowel habits / tend to get loose bowels 06. I like to set goals & then try to achieve them 07. I’m more likely to feel that a room is too hot than too cold 08. I don’t tolerate foods that are very hot and spicy 09. I enjoy challenges 10. I tend to be quite critical Pitta Score
0 1 2 0 1 2 0 1 2 0 1 2 0 1 2 0 1 2 0 1 2 0 1 2 0 1 2 0 1 2 ……………
3 3 3 3 3 3 3 3 3 3
4 4 4 4 4 4 4 4 4 4
3 3 3 3 3 3 3 3 3 3
4 4 4 4 4 4 4 4 4 4
Kapha (earth-water) 01 I do things in a slow, relaxed and steady fashion 0 1 2 02 I gain and loose weight slowly 0 1 2 03 I am quiet by nature and usually only talk when necessary 0 1 2 04 I sleep very deeply 0 1 2 05 I learn slowly, but I have good retention and long term memory 0 1 2 06 My hair is thick, dark, slightly oily and wavy 0 1 2 07 I’ve smooth, soft, moist skin a pale complexion 0 1 2 08 I generally walk with a slow measured gait 0 1 2 09 I love to have someone/something to nurture 0 1 2 10 My teeth are strong, white, well-formed & full 0 1 2 Kapha Score …………… MY BODY TYPE IS
……………
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Vata (air-ether) 01 I learn quickly 02 I am enthusiastic and vivacious 03 I have a light / tall body frame 04 I walk and talk quickly 05 I love to have an extra layer in winter 06. I enjoy warm weather 07. I am a light sleeper 08. I have an active and imaginative mind 09. My energy tends to come in bursts 10. I don’t gain weight easily, but can loose it easily Vata Score
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
Appendices
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Many great thinkers and spiritual traditions prescribe the practice of being in the present as a path to enlightenment. Though being mindful of the moment seems simple, it’s actually very difficult to maintain for more than a minute. So if present consciousness is the portal to liberation why do we habitually resist it, choosing to be absent while life passes us by? Moment Meditation helps us to break free from our preoccupation from the present, offering practical ways to experience the perfection of now. PRESS PAUSE Right now a moment of time is passing by! We must become that moment. -Paul Cezanne Gurdjieff subjected his students to a technique called the “stop exercise” to develop their present awareness. At unexpected times he would spontaneously call out “stop” and students would freeze, focussing their full attention on their current thoughts and actions. A similar idea was explored in Al-
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Try pausing now. Focus your attention on your thoughts. Where are you now? Are you in the future wondering.. how long is this article? Do I have time to read it?... what else is coming up?...Or are you pondering the past thinking…I’ve encountered this topic before...I should’ve done more today… That previous article was interesting…Alternatively you may be totally in the moment. Now relax, let go of any extraneous thoughts and surrender your full awareness to now. Sense your body, breath, surroundings and the act of reading. Imagine time is standing still so you have nowhere to go, nothing to do and nothing to think. Release all tension from your body. Can you feel your awareness shift to a new level of perception? This intense focus creates the clarity to experience things as they really are. Reality blossoms under the light of our attention so we view everything from a fresh, child-like perspective. However it is challenging to maintain this focus for long, as within seconds the mind strays to future or past concerns. In fact, NLP experts estimate that we spend only about 1% of our time in present consciousness. Ascertaining whether we drift to the past or future indicates our psychological tendency. To deter-
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
duus Huxley’s last novel “Island.” In his utopian paradise parrots would constantly sing out “Stop pay attention” to remind inhabitants to be totally conscious.
Moment meditation By Caroline Robertson
mine whether we are inclined to lag in the past or flee to the future try the following exercise. Carry around a small note pad and pen. Over 4 hours be aware of your thoughts and dialogue. Whenever you are aware of your thoughts, categorise whether you were thinking of the past, moment or future. Write down a P for past, M for moment and F for future. At the end of the 4 hours tally up the results. Though there’s a positive and productive side to our time-travelling inclination, it can influence and perpetuate negative patterns. For example, if you counted mostly F’s you may have excessive future consciousness. Though far from a a fixed rule, future-based people can be more prone to feel anxiety, frustration, restlessness, agitation, anger, irritability, impatience, worry, fear and dissatisfaction. Those with a majority of P’s are more attached to past concerns and experiences. The downside of this can be a predisposition to depression, regret, guilt, resentment, bitterness, hopelessness, selfpity and a judgemental outlook.
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Many of these feelings will dissipate when we come to the party of the present. Through life I’ve
observed that predominantly happy people have the uncanny ability to spend the majority of their time in the moment. Their total presence allows them to be comfortable with others and themselves. They’ve made friends with the moment and don’t allow pressures of time to impinge on present pleasures. When we live in the present we experience pleasure with our full presence. We step into a state of “in-joy-ment” that only comes with complete awareness. When we mentally remove ourselves from the present we are unable to appreciate the fullness of now and become dissatisfied with life. Though it is necessary and even enjoyable to think of the past and future our awareness should remain anchored in the only true reality-now. After all, there literally is no time like the present. The past has passed and the future is not yet born, only this minute bears the rich potential of ongoing creation. As the saying goes “yesterday is a cancelled check, tomorrow a promissory note. The only cash on hand is today.” Also the best investment for the future is to be fully present now as then we make the right choices for the best consequences. When we disproportionately ponder the past or fret over the future we loose our present power, creating confusion about present decisions. It drains us to dwell on what was or what may be, robbing us of energy and appreciation of the present. A secret to empowerment is to focus on what we can influence rather than worrying about what we can’t. To manage life we must process the past and
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project into the future to an extent but this can only be done efficiently when we are in present consciousness. However people tend to get trapped in the time machine of fast forward or rewind, needlessly investing their emotions in things that have either passed or may never even happen. When the causes of stress were assessed in a recent study it was found that 30% was caused by thinking about painful past memories and reliving them, 8% thinking about legitimate future worries, 50% worrying about things that never happened, and 12% worrying about things one couldn’t possibly have any control over. As Sir Winston Churchill said “It is a mistake to try to look too far ahead. The chain of destiny can only be grasped one link at a time” Most of us live with filters created by past or future beliefs that distort our perception of reality. When life is concentrated on now we release impressions or reactivity from the past and expectations of the future and are free to create a fresh reality from a reborn consciousness. Liberated from limiting influences of past preconceptions and future expectations one is receptive to the possibilities of the unfolding present, free from negative patterns rooted in past conditioning or future concerns.
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TIME MACHINE A memorable Twilight Zone episode told the tale of a man who felt the constant pressure of time scarcity. He loved to read but due to long work hours never got the chance. His longing for more time miraculously manifested one day when the whole world paused except for him. Scaling the library steps his face shone with gleeful anticipation at all the books that awaited his eager eyes. In his rush however, tragedy struck. His glasses fell to the stone ground and smashed. This story highlights a common dilemma in modern society. We may be more affluent today but an epidemic of time poverty has stretched levels of stress to breaking point. Many live by time beliefs such as they are running out of time, they have no time, there’s never enough time or they are wasting time. These tense strings of time constraints bind us from the freedom of the present as Alan Cohen observed- “if you are a servant of time rather than letting time serve you, you are a prisoner.”
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Appreciating the fresh flow of life’s experiences we are able to receive and respond to things without the bias of past or future conditioning, instead making choices from present moment clarity and awareness. When we pause the usual autopilot mode we slip into the gap between stimulus/ response and are able to create a whole new experience, Through this observation we realise that transformation takes place in the flicker of an intention. To live in this timeless reality we can follow HG Wells advice to-“not allow the clock or calendar to blind us to the fact that each moment of life is a miracle and a mystery.”
When we live under the pressure of future worries whilst carrying the burden of past baggage we are too overloaded to relax in the present. We can’t live as Rabindranath Tagore advised – “to lightly dance on the edges of Time like dew on the tip of a leaf.” Goldie Hawn experienced the joy this attitude brings in a recent anecdote -“The other day a great song came on the radio, so I pulled the car over, got out and started dancing. Why not just live in the moment, especially if it has a good beat?” Feeling that time is on our side helps us relax and accept that everything happens in its own good time. Viewing time not as a quantity we must keep track of but as a quality we can be aware of helps us to squeeze the most from every moment. When we understand that time is a man-made illusion and all we have is the timeless moment then we can let go and enjoy the passing cosmic play. Being flexible with our concept of time we then live in multi-dimensional time frame where the past, present and future in a mosaic of clarity.
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NOT NOW! Why do we habitually avoid what’s happening now? Mental time travel is a way to divert our attention from present pain and also to stimulate the pleasure-seeking mind. We do it both consciously as a form of escapism and coping mechanism as well as an unconscious mental habit. When we resist or reject what is going on in the moment our mind deals with it by distracting us with thoughts about the past or future. Ironically this may perpetuate and even compound pain and negativity as our absent awareness is immobilised from shifting our present state towards conscious change. Our bodies may be in the moment but our minds are absent in another time, creating physical unco-ordination and a disconnection with ourselves, others and our environment. Preoccupation from the past stops us from occupying our bodies and as we are off time travelling others sense our absence where ‘the lights are on but nobody’s home.’ Life can pass us by while we’re stuck in a moment of the past or future, just like the saying “life is what happens to us when we’re busy making other plans.” The trick to remain grounded in the present while still processing the past or making future plans is to maintain awareness of your present sensations and surroundings. By remaining calm in the moment you can objectively see the past and future for what they are- simply mental projections based on conditioned responses and judgements. We can also avoid a lot of unnecessary anguish about the past or future by detaching from the results of our endeavours with the understanding that we ultimately have no control over the outcome only over our present input. As Mata Amritanandamayi elucidates “its not the planning nor the hoping that creates problems for us but our attachment to those plans and hopes. Let go of attachment and appreciate the present.”
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PERFECT TIMING A compulsion to think of the past and future indicates rejection of the present. To check our tendency to escape the present we must face reality as it is. Rama Dass, author of “Be Here Now” gives a useful mantra in this regard- “I accept the here and now fully. As..it..is..right at this moment” With the clarity of present-centred consciousness we can make the right choices, responding and adapting appropriately for a positive future, For as CG Jung’s believed “we cannot change anything until we accept it.” If we don’t see things as they are or resist them, they will persist. When we embrace what is, our feelings and experiences, we can learn from them, appreciate them and let them go, breaking the repetitive cycle of destructive unconscious patterns. It is only our biased judgement that categorises something as good or bad, instead accept ‘this is not good or bad, it just is.” Unless we are fully conscious of what we are doing or feeling in the moment we are doomed to repeat it. “Be in the present. If you are happy now, the past will not torment you. If you live life now, tomorrow will take care of itself” said Sri Sri Ravi Shankar.
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“Accept whatever comes to you woven in the pattern of your destiny, for what could be more aptly fit your needs” as Marcus Aurelius said. When we accept this we trust in the moment, perceiving its perfection. Surrendering to what is helps us to relax and sense the divinity present in everything, everywhere. Then we sense Henry Miller’s truth that“every moment is a golden one for him who has the vision to recognise it as such.” Say yes to the present moment and feel peaceful knowing that everything is as it should be, even uncertainty. We can surrender our need to control the future and past attachments when we accept the Course in Miracles lesson that “Heaven is now. There is no other time.” PLAN BE It always provoked laughter when exasperated Frank from Seinfeld screamed “Serenity Now!” We all desire a tranquil life yet often lack the everyday tools to create it. Though the path to peace can
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Though things may appear to be negative now we can’t predict the ultimate outcome of a situation. Cultivate faith that everything is governed by a universal intelligence orchestrating everything according to a divine order that benefits everyone in the grand scheme of life. Everything happens for a good reason, though we often only realise this in hindsight. Even calamities however painful can be pregnant with meaning that enrich our evolution.
be found through simple non-sectarian solutions, our complex minds often seek more complicated methods. Perhaps we feel the more difficult and sophisticated the process, the greater the result. Actually the answer to happiness is so simple it seems unbelievable. Whilst we theoretically understand the benefits of present awareness, philosophy is mere mental speculation until we put it into practice. We all know at some level what we need to do but resist doing what we know as habits pull us back.
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Moment meditation draws from awareness techniques espoused by the Hindu, Buddhist, Jewish, Sufi and Christian faiths, and especially Indian Tantric texts, Zen and Taoist scriptures. The common thread weaving through all these philosphies is aggreeance with Rabbi Jeff Roth’s words that “the present moment is the only place the Divine can be accessed” and in Rumi’s assertion that “past and future veil God from our sight.” Experiencing moment meditation techniques gives us an authentic appreciation of the value of present consciousness. Initially we lay the foundation of mindfulness through formal practices but then we must integrate the methods into everyday life. In this way we can summon the state whenever we remember, particularly in times of crises when it will prove most helpful. It can be very difficult to maintain moment awareness and for months or even years one may only get transient flashes of insight, known as Sartori in Zen Buddhism, However, with consistent perseverance and patience one will be able to sustain present awareness for progressively longer time periods. Though a concerted effort is required to succeed in this process, excessive strain or striving will ironically block progress. Instead adopt a feeling of inner non-resistance and intense alertness. Develop a relaxed receptivity that utilises maximum awareness with minimal superfluous strain. At all times the body is relaxed, the breathing smooth and the mind carefree. Approach the exercises with the mood of childlike play rather than as a serious adult chore. Let go of any façades or pretences that cover your true self. Reality can be confronting and painful but by facing it with a detached and light heart we can often see the divine humour behind the transient film of events. Just as Hermann Hesse mused that, “eternity is a mere moment, just long enough for a joke.” When the flickering mind strays from the moment, as it inevitably will, don’t berate yourself, rather congratulate yourself on observing the shift and gently bring it back to the present. Be happy that the instant you realise your absence you are present again. Maintain this consciousness by pausing, breathing and asking yourself the following two questions suggested by Ram Das.
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Where am I? Answer, “Here” What time is it? Response, “Now” Let go of anything that is not happening here and now. This immediately grounds us in reality so we can sense our real self and surroundings. For as monk Thich Nhat Hahn teaches “if we do not go back to ourselves in the present moment, we cannot be in touch with life.” ONE-DAY MOMENT MEDITATION The goal of these one day and seven day moment meditations is in Ram dass’ words to “create in yourself an absolutely calm centre where it’s always right here and now.” This will lead to greater peace and contentment. For the one day retreat select a day when you have minimal external pressures and obligations. On this day you are going to reconnect with the beauty of the moment by quietening the mind and settling the senses. Ideally on this day you can minimise sensual input in order to clear out accumulated sensory overload. Support this by taking a vow of silence, reducing food intake to main meals without snacks and cutting down on television, music and computers. You may also find that closing your eyes at appropriate times will create a greater inner connection. Only look at the time when absolutely necessary in order to promote a timeless, time-free space to relax in. Throughout the day you are going to focus on four main things: 1) 2) 3) 4)
Your breath Your actions Your senses Your thoughts
2) Actions When was the last time you invested all of yourself in what you were doing? We often do things absentmindedly thinking of the next task or rushing to get it over with. Lord Buddha advised- “As you walk and eat and travel, be where you are, otherwise you will miss most of your life.”
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On this day attempt to bring your full presence to the activity at hand. Try to enjoy the process rather than thinking of the result of the activity. You can do this by focussing on one thing at a time, known as eka grata or pratyahara in yoga, one-pointed awareness. Do things slowly at half your normal pace to aid intense mindfulness. People watching you might think you’ve lost your mind whereas in reality this is one of the best ways to find your mind. Do everything calmly and slowly with a faint smile on your face. Reduce the number of things you do at a time and you will soon discover the paradox that when you attempt to do less, more slowly you actually achieve more, faster. 3) Senses Open up your senses to the stimuli of the moment. Be aware of subtle smells, tactile sensations, sights and tastes. Listen to the sounds between the sounds. See things anew, free from comparisons or judgements which relate them the past or future. Being around others who are present in the moment such as animals of children playing can really enhance this state of mine.
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1) Breath. During the day be aware of your inhalation and exhalation. Ways to magnify this focus is to breathe into the belly and to sense the movent of air in the throat and nostrils. Called anapanasati in Sanskrit this is the main practice to promote a centred and quiet mind. Breath awareness settles a scattered mind, reconsolidates dispersed energy and acts as a bridge between body and mind.
4) Thoughts Observe your mental wanderings and internal dialogue. Don’t judge yourself, just become aware of your mental tendencies. Feel and accept things as they are without trying to change or suppress them. In this way as thoughts come to the surface we can honour them and let them go so they no longer have an unconscious hold on us. Whenever you can bring your thoughts back to the present, think of what you are experiencing now. Focus on the blessings and positive things in your life at this moment. Writing a list or reciting them to yourself will help this consciousness of present centred gratitude. As Charles Dickens reminds us “reflect on your present blessings, of which every man has many, not on your past misfortunes, of which all men have some.” SEVEN DAY MOMENT MEDITATION
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This seven day training will reawaken your senses and remind you how wonderful it feels to be fully in the moment. Over a week put aside fifteen minutes daily to practice moment meditation. Each day you will take a fifteen minute walk by yourself, preferably choosing the same route. Do not take music, a book or mobile phone with you. During these fifteen minutes you will focus on a different aspect of the present. Day 1- Focus on breath Day 2- Focus on body posture, movement, sensations Day 3- Focus on sounds Day 4 – Focus on smells Day 5 – Focus on touch Day 6 – Focus on sights Day 7 – Integration of all senses
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Day one- Go for a fifteen minute walk and focus completely on your breath. As you inhale think“I am breathing in”and as you exhale“I am breathing out.”You can also say to yourself“mo”on the in breath and“ment” on the out breath. Or simply “Now” on the inhalation and exhalation. Avoid looking around, talking or touching things unnecessarily. Try to bring your awareness to your breath more frequently from now on. Day two- Repeat your fifteen minute walk, this time being aware of your body posture, movement and sensations. Feel areas of tension and ease, asymmetry and alignment, heat and cold, pains and pleasurable sensations in the body. Don’t strain to adjust anything, your awareness will initiate shifts on a deep and effortless level naturally. After the walk continue to be aware of your breath and body when you remember. Day three- On this fifteen minute walk attune your hearing to every subtle sound. Listening to the near and distant sounds. Hear your footsteps, birds, cars, the movement of your cloth. You will be surprised at how acute your hearing becomes by the end of the walk, even picking up the sound of air flowing past your ear. Continue to focus on just your breath and body until your next walk. Day four- Proceed for your fifteen minute walk concentrating on the smells you encounter. This can be a subtle experience that also brings awareness to the breath flowing in and out of the nostrils.You may spontaneously stop to smell things also. Continue to focus on just your breath and body until your next walk. Day five-Today’s walk will focus on the sensation of touch. Feel your feet as they touch the ground, clothes brushing against your skin, the weight of clothes, air flowing over your body, the vibration of sounds and your body brushing against itself. Continue to focus on your breath and body until your next walk. Day six- Concentrate on the sights on your walk today. To broaden your visual screen you can practice a Hawaiian technique called Hokalau., also employed by NLP practitioners. Look up and allow the left eye to drift to the left side and the right to the right side, you can wiggle your fingers at the peripheral field of vision to aid this expansion. This opens up your perspective and tends to reveal deeper layers of reality.
Day seven- Before your walk pause for 5 minutes, standing still and silent. Be aware of your breath for 10 slow inhalations and exhalations. Next concentrate on your body posture and physical sensations for a few minutes. Then listen to the sounds, smell the air and perceive the tactile sense of your feet and the ground, the air and cloth on your skin, and the body touching itself. Expand your peripheral vision, relaxing your eyes yet seeing everything clearly.
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Now proceed for a slow fifteen minute walk. Maintain awareness of your body posture and breath. Let your senses drift from smells, to sights, sounds and sensations. Soak up the essence of the moment, relish the feeling of being alive in the present. When you maintain this appreciation of the moment your life may appear to be the same from an outsiders perspective but though you are doing the same things your full awareness transmutes everything into a spiritual experience. Just as the Zen phrase goes- “Before enlightenment chopping wood, after enlightenment, chopping wood,” it is the change in consciousness that makes the difference. OPENING THE PRESENT Stepping into the moment you enter a magic realm that transforms every aspect of your life. You will feel a lightness, ease and connection with everything. Liberated from past impressions you will see people and things from a fresh, enlightened perspective. As the shadow of the past and present lifts,
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Avoid looking around, simply look straight ahead and take in the visual feast while maintaining breath and body awareness.
the light of reality reveals the true nature of creation. By truly being with others you will be able to understand them and communicate with them on a deeper level. Consequently, your mindful presence will radiate a tranquillity and healing that sparks awareness in others, bringing them greater appreciation and mindfulness of the present. In this way the Buddha‘s aura was said to bestow peace on beings for miles around him. By connecting with our inner essence we see things with a fresh innocence that makes even the simplest pleasures blissful. Our mind, emptied of past and future concerns, has space to absorb present impressions fully. On a practical level, intense mindfulness enables greater efficiency in planning, action and interrelating. With our consciousness attuned to the finest cues from the universe we are able to make instinctual decisions that support the highest good. Our body also blooms in this state of heightened awareness as cells thrive on attention and harmony is supported. When we silence the noise of the past and future we are able to listen to the body’s messages, responding to its needs in the most appropriate way. Everything comes into balance through this one practice of moment meditation as monk Thich Nhat Hahn agrees “mindfulness is the miracle by which we master and restore ourselves.” To attain this divine connection with the moment is the pinnacle of all spiritual goals. As yoga means to yoke or connect and religion comes from the latin ligare or to link, their main message is that this peak state of divine union is within our grasp. The beauty of this union is that it is already present, we don’t have to do anything, go anywhere or attain something new. Just by tuning our perception to the moment we will perceive the perfect interconnectedness of everything. Yogi Sri Sri Ravi Shankar explains -“The moment you keep all your senses open.you experience the whole creation as vibrant, lively consciousness-not dead objects around you-you are already united with the entire creation. Union has happened.”
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By taking life moment by moment rather than day by day we can develop this constant present awareness and merge withs the moment. Whether it happens in an instant or a lifetime it may be the key to a happy and peaceful life. Try it and find out for yourself.
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Spring being a tough act to follow, God created June. -Al Bernstein
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“To every thing there is a season, and a time to every purpose under the heaven; A time to be born, and a time to die; a time to plant, and a time to pluck that which is planted.” - Bible.
Appendix 2
Flow with the season Dr Shaun Mathews
In Ayurveda, the traditional system of healing practiced in India over the past 5,000 years, Rtu carya or seasonal regimens are considered one of the foundations for maintaining good health. It has long been recognised that our individual constitutions or body-types are affected by changes in nature throughout the yearly cycle. Most of us have experienced how a cold, overcast day affects us differently to a warm sunny day or how several days of cold gusty winds can unsettle our nervous systems. Ayurveda utilises the simple but elegant principle that ‘like increases like’ to understand how the seasons will affect the energetic forces, known as doshas in Ayurveda, of our body-minds. For example in summer the hotter, more humid weather and more intense sunlight increases the Pitta dosha, which is hot, moist and intense in its nature. Accordingly someone with a predominance of Pitta dosha in their constitution is more likely to experience difficulties with overheating and irritability in the summer months. If Pitta dosha is then further aggravated by mental or physical stresses then they may experience fever, red skin rashes, stomach acidity or outbursts of anger.
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
Applying this principle further we can see that individuals with a lot of Vata dosha, which is changeable, light, cold and dry, in their constitution are more likely to run into health problems in the autumn months and during the change of the seasons. Someone with excessive Kapha dosha in their constitution, which is cold, moist, heavy and stable, will need to be more cautious in the late winter and springtime if they are to avoid colds, hay fever and fluid retention. In this way the season to be most vigilant about is the one, which corresponds to your individual constitution. In general terms - summer for Pitta dominated body-types, autumn and early winter for Vata dominated body-types and late winter and spring for Kapha body-types. Ayurveda places great importance on preventive medicine, the ancient texts emphasise that we should never wait until a disease has manifested in order to treat it. There’s a Bengali saying, which warns “never delay in attending to three things-fire, debt and disease”. Doshic imbalances need to be addressed as soon as they occur. In this way seasonal routines work to pacify aggravated doshas in our constitutions before a disease can manifest. In order to balance your bodies’ energies throughout the seasons of the year it is useful to follow the guidelines outlined below, though it is also important that we are not too rigid in their adherence or guilt-stricken if we have temporary lapses. That would certainly be contrary to the flexible spirit of Ayurveda. Ayurveda is inherently an intuitive science, so these guidelines are best used to support a more intuitive approach to food, drinks and activities. Summer Diet
A Pitta pacifying diet is best followed favouring sweet, bitter and astringent tastes. Agni (digestive fire) is reduced in summer so overeating needs to be avoided. Salads and fresh green vegetables are cooling and best taken at lunchtime when the digestion is strongest, in order to avoid creating gas.
Herbs
Hot and spicy herbs should be avoided such as ginger, black pepper, chilli and cayenne pepper. Cooling herbs can be taken including fennel and coriander leaves and seeds.
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Drinks
Caffeine and alcohol tend to increase Pitta dosha, though a cool beer on a hot day is preferable to whiskey, brandy, rum and red wine which are more Pitta aggravating. Ice-cold and iced drinks are best avoided as these depress the digestive fire and thus pave the way for toxin accumulation.A good afternoon drink is watermelon juice with mint leaves and a squeeze of lime juice.
Activities
Sunbathing is best avoided and hard work under the sun will aggravate Pitta. A well ventilated hat and protection for the neck is important to prevent overheating. Sunglasses should only be used in summer during the brightest part of the day as authorities in Ayurveda maintain that constant use decreases visual acuity. Swimming is an excellent exercise in summer especially river bathing or even being close to aquatic and maritime environments. Washing off salt after ocean swims also helps to prevent Pitta dosha imbalances.
Cool evening walks under the moonlight are especially recommended for pacifying Pitta as is the wearing of cotton and silk. Cooling colours are white, grey, blue, purple and green. Clothes should be loose fitting and allow the skin to breathe. The wearing of white flower garlands such as frangipani and gardenias also help to balance Pitta. According to Ayurveda excessive sex in summer can aggravate Pitta as sex is heating. Ideally if you want to have sex the early evening is preferable to late at night when Pitta is in its prime. Early nights are recommended, that is retiring before 11 pm. Oil massage with coconut oil is generally recommended depending on one’s constitution.
Autumn & early winter A Vata pacifying diet is recommended favouring sweet, sour and salty tastes. Food should be well cooked and easy to digest. It should be served warm and heavier, more oily food is appropriate. Dry food such as popcorn, raw vegetables and nightshades [i.e. eggplant, potatoes and tomatoes] should be minimised. Frozen foods and iced drinks will aggravate Vata.
Herbs
Most warming herbs and spices balance Vata dosha though very drying spices such as chilli, mustard seed and black pepper should be taken in moderation.
Drinks
Meals should be accompanied by plenty of warm liquids, a good tea for pacifying Vata dosha is made with equal parts of ginger, cinnamon and cardamom. Alternatively chamomile or licorice tea or hot water are excellent.
Activities
Vata dosha is specifically increased by too much jogging, cycling, exercising and by working too hard. Rushing to be on time, long hours of study, staying up late at night and too much loud rock music or noise will aggravate Vata. Excessive talking, shouting, crying and laughing will also do the same. In order to decrease Vata we need to cease activity and this includes driving and flying. Sleep and rest pacifies Vata. Meditation is also excellent. As Vata is cool, one should be careful to avoid draughts and keep warm. Natural fibres such as wool are advocated.
Oil massage with sesame oil is wonderful for pacifying Vata dosha, with particular attention to rubbing oil into the soles of the feet and into the scalp. Performed before bedtime this helps one to relax and promotes a sound sleep. Colours which pacify Vata are red, orange and yellow.
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Diet
White is also soothing to the nervous system. Excessive sexual activity also aggravates Vata. Drinking a cup of warm milk before bedtime is good in autumn and winter together with a pinch of cardamom, ginger or nutmeg. One should ideally be in bed by 10 pm.
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
Late winter & spring Diet
A Kapha pacifying diet should be followed with an emphasis on food that is lighter, drier and less oily. Warm food is preferable whereas food such as avocado, bananas, cucumber and dairy products should be minimised. One should favour tastes that are pungent, bitter and astringent. A good practice is to chew roasted cumin and fennel seeds after meals.
Herbs
Ginger is an excellent herb at this time of year as are other warming spices such as black pepper, mustard seeds, garlic and cinnamon.
Drinks
An excellent digestive tea can be made with equal parts of ginger, cinnamon and mint. Another good Kapha tea is 1/4 tsp. dry ginger, 1/8 tsp. clove, 1/4 tsp. fenugreek and 1/4 tsp. of dill which can be sweetened with honey as desired. Drinking hot water with a teaspoon of honey also helps pacify Kapha dosha. Cold drinks and ice cream should be avoided.
Activities
Spring is a time for enjoying the outdoors, re-connecting with the joys of nature and being more physical and active. No wonder gym memberships are up 200% at this time of year! Gardening, walks in parks with your children and days at the beach are all recommended. Taking time just to simply be with the blossoming flowers and singing birds is a great discipline especially amongst the rush of city living.
Sleeping during the day aggravates Kapha and dampens the digestive fire. As a habit it is more likely to bring on Kapha illnesses such as hay fever, sinusitis and bronchitis. Air conditioning is also more likely to provoke Kapha dosha at this time of year. Oil massage using small amounts of safflower oil or a dry besan flour massage or skin brushing is recommended. This can be followed by a warm shower to remove excess oil. Cotton clothing is preferable and the wearing of the colours such as pink, orange, yellow and violet. Dr Shaun Mathews co-ordinates Ayurveda courses at the Nature Care Collage, runs meditation and cooking classes and runs his clinic in Sydney. He can be contacted on 0400 097 337.
Yesterday’s history, Tomorrow’s a mystery. Today is a gift. That’s why it’s called ‘the present’
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Appendix 3
Study of doshas In General
Kapha Beginning Top of the trunk 0-25 years Gaining energy
Pitta Existence Middle trunk 26-65 years Utilising/transforming energy
Vata Ending Lower trunk 66> years Sharing energy
Physiology
Kapha Potential energy Reception Anabolism Ingestion Intake
Pitta Thermodynamic energy Transformation Metabolism Digestion Output
Vata Potential energy Discrimination Catabolism Absorption & elimination Organisation
Body constitution
Kapha Curvy, Solid Rectangular, Heavy
Pitta Muscular, Angular Sharp
Vata Tall, Short Lightk, Slight
Areas, organs and tissues Kapha Fluids and solids Chest, throat, head, Neck and upper back Smell, taste lungs, heart, stomach rasa, mamsa, majja, shukra upper third of trunk
Pitta Digestion, metabolism Upper abdomen Middle back Eyes, arms intestine, stomach, liver, spleen, pancreas rasa, rakta, majja, middle third of trunk
Vata Wisdom, circulation Lower abdomen Lower back, hip, pelvic Ears, skin, arms vocal, colon, pelvis, limbs, tubular structures asthi lower third of th trunk
Disease
Kapha Clogging Stagnation Weight gain Helplessness Slow
Pitta Burning Frustration Acidity Anger Intense
Vata Blockage Fear Aches & pain Confusion Fast
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Appendix 4
Gunas - Subtle qualities All these gunas are explained in relationship with our body, digestion, metabolism and mind. We are on a fluctuating point somewhere the following opposites. We change our positions constantly, but within a small range determined by our constitution. Gunas are just polarities. Excess of deficiency would result in discomfort and disease. Heaviness guru K+ Anything that takes a long time to digest. It is due to the dominance of earth or water elements or their combination in that substance. For example chickpeas, cheese, nuts, ghee, milk, yoghurt, pasta and potatoes are heavy. Heavy things generally reduce Pitta and Vata, and increase Kapha. This quality is usually associated with coldness. Heaviness increases bulk and slowness. Dullness, lethargy etc are some pathological signs. Lightness laghu VP+ Light things are easy to digest. Cous cous, puffed rice, spices and clear soups are some examples. Generally lightness increases Vata and Pitta, and decreases Kapha. A light diet is generally low fat and it reduces Kapha. Usually it is associated with “warm”. The lightness aids digestion, reduces bulk, cleanses, creates freshness, alertness and ungroudedness. Excessive use of lightness results in weight loss, missing elements (eg: anemia, vitiligo) or low immunity.
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Slow mandam K+ Due to the presence of the earth or water element a substance becomes slow in it’s metabolic action. Some food items release energy slower than others. As a result we don’t get hungry for a long time. This quality generally increases Kapha (endurance and stability) and reduces other doshas. Generally slowness is associated with cold and heavy qualities. “Mandam” slows down our physiology to a limit. Sluggishness and dullness manifest from excessive slowness. Intense teekshnam VP+ Intensity is the ability to travel across membranes in our body. Acids, asafoetida and garlic are generally intense. Yeast, fermented foods, sour flavour etc. are also intense. This is due to the predominance of the fire element. Intense things generally increase Pitta and reduce Kapha and Vata. This is also related to hot and light qualities. Intensity promotes quickness in psycho-physiological activities and causes ulcers or perforation when in excess. Excessive use results in inflammatory changes. Cold sheetam KV+ Cold is a predominance of earth, water, air, ether elements or their combinations. It is used in two ways. Cold to touch and cold in action. Cold to touch describes the climate and the temperament of a substance. Eg: ice is cold and ghee is cooling in action. Cooling substances are generally anti-oxidants. They are nourishing. Hot milk is hot to touch, but still cooling in action. Sheetam is one of the two strongest qualities, the other being hot. Generally coldness increases Vata and Kapha, and reduces Pitta. It causes numbness, contraction, fear and anxiety. Hot ushnam P+ Heating in touch and action. Predominance of fire element and hence promotes oxidation. Hot things speed up the metabolism. It is also related to light and intense qualities. Heat reduces Vata and Kapha and increases Pitta. Spices like pepper, ginger, paprika or chillies, tomatoes, eggplant etc have a heating effect in our system. Heat promotes digestion, metabolism, cleansing, expansion and temperature. Prolonged use of heat can cause an increase of Vata, as heat can be destructive and destabilising in effect if it is too much, and in excess it generates inflammation, increased watery discharges, anger and hatred.
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Oily snigdham KP+ Oiliness or greasiness is due the predomination of the water element. Often fire element is also seen in this quality. This promotes moisture, lubrication and fat in our system. It reduces Vata and increases Kapha. Generally oily substances increase Pitta, though ghee and coconut oil are exceptions. Oils, ghee, milk are good examples for oiliness. Water is moist with a low grade oiliness. It promotes smoothness, moisture, lubrication, vigor and creates compassion and love. Increased use of oiliness results in high cholesterol, obesity etc. Dry ruuksham V+ Dryness is from the air element. When water is less than air or fire, often dryness is precipitated. It reduces Kapha and Pitta and increases Vata. Too much heat can also result in dryness. Mostly powders, astringents and fat free things are dry. Dandelion, bitters, tea, coffee and biscuits are examples. It promotes absorption and is responsible for detachment. Too much dryness results in constipation and retention of various wastes in our body. Smooth shlakshnam PK+ It is from the earth and water element. Smoothness reduces Vata and nourishes Kapha and Pitta. Concentrated milk is an example. This is also translated as sliminess. Responsible for love and care. Rough kharam V+ Roughness is from the predominance of air. It reduces Kapha and Pitta and increases Vata. Cracking of joints, skin and rigidity are some symptoms of
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excess. It causes carelessness and premature aging. Rice crackers and popcorn are rough. In smooth, molecules are evenly arranged, whereas in rough they are firm and uneven. Dense saandram K+ It is from the earth element. Here molecules are compressed. This increases Kapha and reduces Pitta and Vata. It is good for solidity, density and strength. Pasta is an example. Naturally it is heavy to digest. Excessive density causes tumors. Lack of density results in porosity such as in osteoporosis. Liquid dravam PK+ The water element is responsible for this quality. It improves secretions and flow, compassion and cohesiveness. Liquidity promotes Pitta and Kapha and reduces Vata. Generally most liquids, fruits and soups are examples. Soft mrdu PK+ It is from water or fire. Heat and water softens. Delicacy, relaxation, tenderness, love and care are from softness. It decreases Vata and increases Pitta and Kapha. Steamed or boiled vegetables and rice are examples of softness. Hard kathinam OK+ Hardness is from the earth element. It is also related to dryness and heaviness. It gives stability and makes one stubborn. It reduces Pitta and increases Vata and Kapha. Baked food, nuts and dried fruits are examples. But in excess can result in rigidity, hardness, selfishness, callousness and insensitivity. Static sthiram K+ Earth is responsible for this quality. It promotes stability, constriction, obstruction, support, faith and retention. Increases Kapha and reduces Vata and Pitta. Beans and peas are some examples. Stiffness or rigidity is from increased use of static quality.
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Mobile chalam VP+ This is from air and ether. Increases Vata and Pitta and decreases Kapha. Promotes motion and fluctuation. Light food supports this quality. Alcohol, recreational drugs are aggravates mobility. And in excess (lack of enough fire, water and earth) results in shakiness, lack of faith, ungroundedness and restlessness Subtle suukshmam VP+ This is from ether and air. It has the power to reach minute pores. It reduces Kapha and promotes the others. Responsible for awareness, keenness of perception and acuity of expression and perception. Gotu kola, long pepper, asafoetida and ghee are examples. Gross sthUlam K+ It is from Earth. Increases Kapha and reduces Vata and Pitta. Responsible for firmness and stability. Too much grossness results in obstructions of various kind and obesity. Egg and cheese are examples. Clear vizadam VP+ Clarity is from the predominance of ether, air and fire. It reduces Kapha and increases Vata and Pitta. It reduces the sliminess and stickiness. It pacifies the system. It keeps the channels pure. It promotes isolation and diversion. Cloudy pchilam K+ It is from earth and water. Increases Kapha and decreases Vata and Pitta. It heals wounds and fractures. It promotes cohesion. In excess is causes clogged channels, lack of clarity and perception.
Keep a balanced mind in happiness and sorrow. Focus on the cause, not the result. - vaagbhTa.
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Appendix 5
Vata type Nature: These are people composed mostly of ether and air. On the other hand, they have relatively less fire, water and earth in their constitution. They have the lightness and subtlety of air and ether. They exhibit their nature through lightness, swiftness, mobility and sensitivity. Creativity, enthusiasm and mobility are from Vata. Displaying fluctuation in almost everything, they represent the stillness and transient nature of the world. Deers, butterflies and hares are Vata animals.
Love warm climate, food and drink.
Mind
Very active; millions of ideas and plans; fast thinkers, quick learners with swift response; theorists; revivers; they are not into remembering something for a long time or holding on to things for ages; adapt their minds or change their attitudes and opinions frequently based on reasons and feeling; they don’t stagnate, yet at times they get caught up in a mental web for ages; likes and dislikes go with the situations and environment; Most ideologists, thinkers, philosophers (Ether) teachers, communicators, dancers and musicians (Air) are Vata types.
Personality
Their likes, dislikes, work and lifestyle are changeable with the surroundings; sensitive, excited and creative, they love to do many things at one time; very mobile, active people; jack of all trades; adapt to totally different people easily; have many friends; born to travel; they start many things, need someone else to complete; unlimited flow of creative ideas and plans. If they are predominantly Ether, they are calm, quite and simplistic.
Relationship
Natural communicators; constantly changing subjects; may start and finish relationships quickly as they look for variety in everything.
Body
Thin, lean, slender; small frame; can be tall (ether) or short (air). They are light, with small or thin bones with prominent joints.
Endurance
Enjoy low impact exercises. Long distance runners and fast bowlers are Vatas.
Weight
Light. Tall, slim or both (E) or small and petite.
Voice
Fast, uneven according to the importance of the matter; broken sentences; love to speak and can speak on most subjects to anyone.
Pulse
Fast, thin, shallow and fluctuating pulse. Compared to the movements of a snake.
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Preference
Eyes
Relatively small, placed well apart or close together; slate blue, grey or violet coloured, scratchy iris; greyish or blue sclera; eyes turn quickly dull during weakness. They can also be dark brown to black eyes.
Skin
Thin skin, showing the veins and often easily pigmented; relatively darker than others in the same race / family; generally their skin is cool and hence love short periods of sunbathing, as it improves their circulation; their skin may demands moisture and oils; they may have a few wrinkles and moles.
Hair
Thin, course and dark hair; could be curly or even frizzy which kinks easily; often dry or rough in texture. Body hair is either too much or too less.
Nails
Hard, brittle nails; they can also be ridged and rough often; nails may be uneven in size.
Mouth
Small teeth, or teeth with gaps in between; either small or big.
Metabolism
Variable appetite, sometimes they are not hungry, and at other times they are ravenous; they often overestimate their hunger; If they eat while they are hungry, they function better.
Sleep
Light sleepers; may have difficulty in falling asleep if mind is busy.
Dreams
Vivid, travelling, journeys, flying, motions of various kinds; they have lots of dreams and nights with not even a single dream; they usually don’t remember their dreams.
Elimination
Elimination fluctuates; won’t sweat a lot; easily miss a day or two of bowel movements. Periods can be short. Gwyneth Paltrow, Kylie Mingoue, Audrey Hepburn, David Bowie, MK Gandhi.
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
Examples Tendencies
Vata people tend to over use their physiological Vata when under pressure. If they do, this can result in the following tendencies. Under stressful situations they may stop eating, loose weight easily, are prone to worry, fear and anxiety and develop the habit of biting their finger nails; may develop cold and dry skin and dry hair. If careless they experience erratic memory, constipation, insomnia and aches and pains and diseases like deviated nasal septum, scoliosis, neuromuscular disorders and bow-legs; receding gums; can get numbness; can overindulge in anything, tiring and wearing them out; dreams may turn anxious and fearful, anxious and even depressing; careless eating often results in gas and bloating. They also tend to over use their vocal energy. Osteoporosis is common in them during their late 40s or early 50s.
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Pitta type Nature: They are composed of mostly fire and water. So they may demonstrate the intensity, warmth and flexibility of those elements. They are very accepting people with generosity, care, compassion and equanimity, but all with a deep intensity. Fast animals like possums, tigers and lions are Pittas.
Attracted to cool, dry climate, food and drinks; can’t stand hot or humid weather.
Mind
Intense, focussed, driven and passionate; they display emotions carefully at times, but sometimes they just open up; methodical and efficient in implementing ideas; put theories into practice. Positively question the existing methods and habits; spend money and energy wisely; work long hours to bring progress; always raise the level of expectation. These are bankers, analysts, marketing specialists and computer programmers.
Personality
Strong, warm, consistent, precise, to the point; forceful in dealings; analytical; courageous; domineering due to their heat & intensity; natural leaders; passionate and hence work towards their high goals; driven by their dreams, yet practical; they display strong opinions and intentions.
Relationships
Passionate lovers; intense relationships; they put their desire into action.
Body
Muscular body, medium frames, shoulders and hips; balanced and proportional body frame; wiry pulse, bright skin and eyes.
Endurance
Endure vigorous exercises; they love swimming and other water sports; very competitive and often compulsive. Short distance runners, soccer stars, medium pace bowlers are Pittas. It is easy to find lots of Pittas in the boxing ring.
Weight
Medium weight compared to others.
Voice
Concise and focussed on their subject; clear and sharp; usually intense and passionate about their subject; famous for their clarity in presentation.
Pulse
Strong, wiry, full and medium pace - jumpy like a frog; warm, soft and prominent.
Eyes
Intense, sharp looking eyes; medium in size; light, hazel, green, red, light blue and electric blue eyes are Pitta predominant. Sclera with reddish tinge, turns reddish when angry or irritated easily.
Skin
Delicate, brown, coppery or pink coloured, usually bright and light skin; it could also
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Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
Preference
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
be coppery red; always warm with good circulation; easily turns reddish and sunburned. Often they freckle before they tan; moles are not rare on these skins. They tend to wrinkle early. Hair
Thin, fine and delicate; head hair colour varies from light to red. Most of the natural blondes have a predominance of Pitta in their constitution. Early greying and balding is their nature. Even their body hairs are coppery, fine and scant.
Nails
Soft, strong, well-formed nails; pink and bright often coppery tinge due to their abundant blood supply.
Mouth
Even, medium teeth; easily bleeding gums; reddish or orange tongue.
Metabolism
Strong appetite, enjoys eating ‘always ready to eat’ don’t like to miss meals. The intense fire in them burns nutrients excessively
Sleep
Fall asleep easily; moderate depth; restful; they can easily function on less sleep.
Dream
Intense, passionate, colourful, bright dreams; remember their dreams.
Elimination
They can sweat even in winter with minimum exercise; exercise causes profuse sweating. This is due to the abundant fire in them. Very regular bowel movements; they generally get loose, soft, yellowish stools. Urine is often strong. Regular periods in women.
Examples
Xena -the warrior princess, Anthony Robbins, Margaret Thatcher, Rupert Murdoch.
Tendencies
Pitta people tend to over use their physiological Pitta under stress. If they do, this can result in the following tendencies. Irritable or aggressive; acidity, heartburn, ulcers in the mouth, dandruff and skin rashes; anaemia; skin tends to react to heat and bruise easily; hair loss and early baldness; bleed and ulcerate easily; loose bowel movements often turn into diarrhoea and bleeding; irritable if the meal is delayed; dreams are related to anger, violence and fights. Easily get soft stool with sensitive food. Easily stressed and frustrated.
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Kapha type Nature: They carry more water and earth. Kaphas are thus solid and flexible. They are soft and gentle beings, yet at times they are the most powerful due to the earth they are made of. People with good endurance, who complain less, who can tolerate almost anything are Kaphas. Famous for their slow and steady nature. This slowness is not from dullness, but the time they take to understand a process. Once they learn something, they can apply it in a steady manner. Gentle animals like cows and koalas are Kapha.
Almost any climate is fine for Kaphas, though they prefer heat to cold.
Mind
Caring, gentle, sensitive mind; excellent long term memory; may take a bit more time to learn new skills- yet once they have recorded it in their brain, they never loose it; avoid confrontations; generally they are emotionally sweet; they are careful not to hurt others; ignore sensitive or intense situations. Take care of the enterprise and run it smoothly, and they show great flexibility and stability in that. Sometimes expend a lot of emotional energy; they accumulate wealth and energy; enjoy routines. They can be the best nurses, carers, cooks (Water) administrators, trainers and managers (Earth).
Personality
Humble, patient, calm, quite, compassionate, caring, gentle, loving, nurturing, steady people; natural mothers; stable personalities; less motivated due to a sense of self-contentment; steady, unshakable faith; committed; having long lasting friendships. Slow and steady.
Relationship
Caring, loving, nurturing and very sensitive; gentle and steady lovers; slowly aroused, remain passionate longer than others. Most mothers with numerous offspring are Kapha.
Body
Medium to broad frame. Heavy bone structure. Wide-set shoulders and hips. Well proportioned bodies. Soft, round and well-lubricated joints. Relatively heavier than others. They have plenty of energy. They may abuse this, especially if they have Pitta as a secondary doshic dominance.
Endurance
Good muscle coordination and tone. Weight lifters, sideline football referees, shot putters and wrestlers are Kapha.
Weight
They need regular exercise and controlled eating habits to maintain their weight.
Voice
Cautious, slow, soft talkers; low pitch and intensity; no broken sentences or words; they are either “sweet spoken” (Water) and they tell you “what to do”.
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Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
Preference
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
Pulse
Full, soft, slow, cool and gentle like a swan. It can be strong.
Eyes
Large, liquid, milky eyes. Wide Piscean eyes are a good example. Thick, long eye lashes.
Skin
Soft, cool, moist, oily & fleshy skin; few freckles on thick skin; loves sun baking; but burn easily; very few moles.
Hair
Brown, dark brown or chocolatey head hair. Thick and mildly wavy. It can be slightly coarse due to the earth in them. It can be too oily but with good lustre.
Nails
Large, strong, pale and symmetrical nails.
Mouth
Large, even, rounded teeth, without gaps in between. Pale, thick or reddish tongue.
Metabolism
Moderate desire for food, happy with small amounts of food and drinks. Since having lots of energy storage, they can go without any food. Their secret is utilising the entire nutrients in food.
Eating
Happy with light breakfast and generally small quantities of food.
Sleep
Easy to fall sleep. Deep.
Elimination
Moderate and consistent sweating. Regular in bowel movements. Good exercise prevents possible ‘slowness’ of elimination. Soft, well formed, pale stools. In women periods are effortless and very regular. Average quantity of blood, light or pale in colour.
Examples
Oprah Winfrey, Jame Blundell, Elvis, Sophia Loren.
Tendencies
Kapha people tend to over use their physiological Kapha during stressful times. If they do, this can result in the following tendencies. They might develop comfort eating and put on weight; can be too attached and emotional; easily prone to swelling and slow metabolism; water retention; excessive sleep; passive, attached, possessive, greedy; apathetic, co-dependant, additive tendency and lazy. They spend more energy on others, leaving them emotionally depleted. They gain weight easily, but loose it with great difficulty. If they store weight it is usually around the abdomen and buttocks.
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Everything in this world is composed of three doshas, namely vata, Pitta and Kapha in various proportions. When they are in balance, health results. When out of balance, suffering results. -VAgbhTa, Ancient Ayurvedic scholar. How many body-types? here are many ways to interpret body types. Here we are using the language of ‘doshas’. Known as the backbone principle in Ayurveda, ‘dosha’ is a language with three words. The following is the brief elaboration on it. The ten groups of body types are as follows. Vata is more predominant than Pitta and Kapha. Pitta is more predominant than Vata and Kapha. Kapha is more predominant than Vata and Pitta.
Vata-Pitta Pitta-Vata Vata-Kapha Kapha-Vata Pitta-Kapha Kapha-Pitta
Vata and Pitta are almost equal, & more predominant than Kapha. Pitta and Vata are almost equal, & more predominant than Kapha. Vata and Kapha are almost equal, & more predominant than Pitta. Kapha and Vata are almost equal, & more predominant than Pitta. Pitta and Kapha are almost equal, & more predominant than Vata. Kapha and Pitta are almost equal, & more predominant than Vata.
Equal VP&K
All doshas are equal.
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
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Vata Pitta Kapha
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
Body Type Analysis
Body Type Analysis
Body Type Analysis
Name ……………… Date ………………
Name ……………… Date ………………
Name ……………… Date ………………
Vata 1 2 3 4 5 6 7 8 9 10
Vata 1 2 3 4 5 6 7 8 9 10
Vata 1 2 3 4 5 6 7 8 9 10
Pitta 1 2 3 4 5 6 7 8 9 10
Kapha 1 2 3 4 5 6 7 8 9 10
Pitta 1 2 3 4 5 6 7 8 9 10
Kapha 1 2 3 4 5 6 7 8 9 10
Pitta 1 2 3 4 5 6 7 8 9 10
Kapha 1 2 3 4 5 6 7 8 9 10
Predominant dosha is
Predominant dosha is
Predominant dosha is
Body Type Analysis
Body Type Analysis
Body Type Analysis
Name ……………… Date ………………
Name ……………… Date ………………
Name ……………… Date ………………
Vata 1 2 3 4 5 6 7 8 9 10
Vata 1 2 3 4 5 6 7 8 9 10
Vata 1 2 3 4 5 6 7 8 9 10
Pitta 1 2 3 4 5 6 7 8 9 10
Kapha 1 2 3 4 5 6 7 8 9 10
Predominant dosha is
Pitta 1 2 3 4 5 6 7 8 9 10
Kapha 1 2 3 4 5 6 7 8 9 10
Predominant dosha is
What were the main difficulties with dosha based body type analysis? How do you improve and accuracy in this analysis? How do you increase the spead in anlysing body type?
Pitta 1 2 3 4 5 6 7 8 9 10
Kapha 1 2 3 4 5 6 7 8 9 10
Predominant dosha is
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Discussion for w 02 1. Contemplate and plan the next 5 years life (your profession, relationship, finance, hobby, possessions, travel etc.) 2. Find out the prakruti of two individuals based on five elements. Discuss your finding based on doshas. 3. Read and practice Moment Meditation. Note any insights from this practice. 4. Do 2-3 self massages before a bath or shower. Observe the changes in your awareness, circulation, sleep etc during the next 12-24 hours.
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
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