Authentic Living Retreat – Negambo 25&26 March 2017

About the Venue

Villa Araylia is hotel where love is in the detail, set just a few minutes’ walk from the Negambo Beach. We stayed in a very spacious comfortable room, and the practice space was just next door. Each room and bathroom has a bespoke design in the polished concrete, together with beautiful bathrooms and upstairs balconies looking out on to the garden.

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About the Retreat

The Retreat was about understanding what being authentic was then looking at practical ways to put ourselves in the picture and bring that authentic self into our relationships and life. We worked on opening the heart, forgiveness and creating more self-love and conscious communication. We also connected through our intuition to our higher selves and did some work communicating with animals.

The days had a relaxed pace, we had time for jumping into the sea, plus gong bath relaxations after lunch.

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We concluded by doing a deep practice to consolidate the weekends works, which left us feeing, completely connected and joyful.

One of the Kriya’s from Day 1:

Part 1

This exercise is called Reverse Adi Shakti Kriya. Here you are mentally and hypnoti­cally blessing yourself. This self-blessing is to affect and correct the magnetic field. It is said that doing this exercise will hurt if you have a lot of anger. Self-help is very difficult for those who are angry. After doing this exercise for 5 minutes your muscles may start hurting if your diet is improper. The taste in your mouth will change if you are breathing correctly.

Posture: Sit in Easy Pose with a straight spine and hold your right palm six to nine inches above the top center of your head. The right palm faces down, blessing you. This self-blessing corrects the aura. The left elbow is bent with the upper arm near the rib cage. The forearm and hand point upward. The left palm faces forward and blesses the world.

Eyes: The eyes are closed and focus at the lunar center in the middle of the chin.

Breath: Breathe long, slow, and deep with a feeling of self-affection. Try to bring the breath to one breath per minute: Inhale for 20 seconds, hold for 20 seconds, exhale for 20 seconds.[1]

Time: Continue for 11 minutes. Then inhale deeply and move slowly and directly into position for Exercise 2.

Part 2

This exercise will benefit everything between the neck and navel. It will strength to the heart and will open up the heart center.


Posture:
 Extend your arms straight out in front, parallel to the ground, palms facing down. Stretch out to your maximum.

Eyes: The eyes are closed and focused at the lunar center in the center of the chin.

Breath: The breath is long, slow, and deep.

Time: Continue for 3 minutes. Then inhale deeply and move slowly and directly into position for Exercise 3.

Part 3

Posture: Stretch your arms straight up with the palms facing forward. There is no bend in the elbows.

Eyes: The eyes are closed and focused at the lunar center.

Breath: The breath continues to be long, slow, and deep.

Time: Continue for 3minutes.

To finish: Inhale, hold your breath for 10 seconds while you stretch your arms upward (try to stretch so much that your buttocks are lifted) and tighten all the muscles of your body. Exhale. Repeat this sequence two more times.

This set can be found in Self-Knowledge compiled by Harijot Kaur, p. 11, available from KRI.

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About the Food

The food was a highlight, with fresh fruit salads and homemade muesli for breakfast, cool avocado, miso, kale rice, with fresh green salads for lunch. Sara made a special vegan bake with coconut milk, almond milk and cashew butter béchamel sauce. We also had a few yummy curries and thosa to keep it traditional as well. Here is the recipe for:

Miso and sesame brown rice

300g short grain brown rice

1 tablespoon tamari (or soy sauce)

Salt

1 tablespoon sesame oil

2 tablespoons olive oil

2 teaspoons miso paste

Directions

Cook the rice and leave to cool.

Mix the other ingredients and add to the rice when cooled. Then place in an airtight container and put in the fridge.

Sesame Marinated Kale

100g Kale

1.5 tablespoons sesame oil

1 tablespoon apple cider vinegar

1 tablespoon olive oil

1 tablespoon tahini

1 teaspoon tamari (or soy sauce)

Juice half a lime

Handful of sesame and sunflower seeds

Directions

Tear the kale leaves from the stalks and place leaves in a bowl.

Pour the sesame oil, vinegar, olive oil, tahini, tamari and lime juice over the kale and firmly massage everything into the leaves for 1 minute or so, until they wilt and soften.

Use scissors to chop the leaves into really small pieces.

Sprinkle the seeds over the salad to serve

For afternoon tea with had home baked short bread cookies with a Sri Lankan twist of using Atta flour and Kurakan flour.

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bloghttps://sanasumainsrilanka.wordpress.com. Just for your info our website address is http://www.sanasuma.co.uk/index.php And our facebook name is https://www.facebook.com/pages/Sanasuma/203581616391361 (please become our friend and press the like button).

Helpful websites:

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music go to www.spiritvoyage.com

 

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Back Pain & The Psycho Emotional Self – 27 Mar 6.15-7.30pm @ Prana Lounge, Col 7

 

One of the reasons we suffer from more chronic back pain (not caused by an injury), as we get older, is a result of limited range of movement. As we sit at our office desks or computer screens, our mind which can expand to infinity meets up with the world-wide web, an infinite source of information. We lose track that we even have a body. This lack of awareness ends up leaving us with overtight muscles in certain areas like the neck and shoulders and weak muscles around your stomach and lower spine which can cause chronic pain. Small children rarely suffer from aches and pains this is principally because they are always moving in a variety of ways, side stretches, up and down movements, they literally cannot sit down in one position for a moment, but this makes for a healthy body.

We should not forget the psycho emotional self which plays a big part in chronic pain especially in the back. The psycho emotional body can be seen as the intermediate point between the physical body and the spirit or soul. Therefore, emotional pain we have suffer or disconnection from spirit can lead to physical repercussions in the body.

Connecting the physical event and discomfort with a psychological meaning can open inner connections to your own emotional responses and further expand your awareness. The pain, in effect, gives you permission to realise yourself as the holistic creature you truly are.

Kundalini Yoga is great for the back. In Kundalini Yoga, we spend a lot of time working with the flexibility of the spine. We move the whole back in many different ways that you don’t normally do in adult life. We use static stretching, range of motion movements, and also move energy through the spine. In addition, we work on the energy fields and learn and practice meditation techniques that clear and clarify the mind and emotions. The net result is a healthy and pain free back as well as the means to keep it that way.

Have a look at this table below and find the area you are having an issue with. Try out some of the recommended meditations and affirmations to bring healing to your back and emotional body. Try my gong bath this week as we heal our psycho emotional self and our spines. Please book to secure your place, Om Space 011 2507515.

Part of Spine Emotion/Imbalance Meditation to Balance Affirmation to Balance Chakra
Neck C6 That is not logical! It’s control-freak type of persons. They may be over-burdened with responsibility, from trying to handle everything from a rational, logical approach. This is living in the mental body and trying to impose it on everything; like a Mr. Spock. Silent Clearing Meditation, Anti-anxiety Meditation, Mantra of Guru Ram Das My soul allows me to release all resistance. I lovingly care for myself. 5st chakra
Ribs & Chest T6 The trouble that develops indicates a fear of trouble from their environment. A person may say to themselves, “How will the world react to me?” It may reflect catastrophic expectations, stored guilt over past actions, reactions, and the unconscious feeling of stuck in the past but fearful of moving forward. Anxiety about coping skills. “Do I have what it takes to handle the demands of life?” Heart cantered issues also affect this region profoundly. Questions like, “How much should I give?, Can I give when I don’t feel like I can give? Do I know how to receive positive feedback and love?” Follow the path of self love and forgiveness, Meditations: Silent Clearing Meditation, Meditation into Being, Mantra of Guru Ram Das

 

My soul allows my life to unfold gracefully. I have faith and confidence in my future. I am secure, and my future is secure. I can advance toward knowing that what is right for me will come to me. 4st chakra
Lower back L1-L5 Emotional imbalance in our sense of security are located here. it may mean there is an unequal exchange of power and energy. This results in a feeling of injustice and or being overburdened and under supported. Strong sense of insufficient support and considerable resentment over that. Secret Kriya LA889, Silent Clearing Meditation, Sat Kriya, Mantra of Guru Ram Das

Nurture the self

My soul allows me to love who I am. I feel safe expressing my power. I’m worthy of being loved. I’m clean and good and I can go for the top. I love my healthy sexuality. 3st chakra
Sacrum Plate L6 Feel loss of power, long standing anger or rage over inappropriate early sexual training. Sexual guilt because of the early environments giving mixed signals about the meaning of healthy sexuality. Silent Clearing Meditation, Sat Kriya, Mantra of Guru Ram Das My soul and creativity are beautiful. I am strong, stable and secure, yesterday, today, and tomorrow. I deserve love, affection, and healthy sexual feelings. 2nd chakra
Coccyx Out of balance with themselves by holding on to self-blame for old pain. They tend to be compulsively conservative, hypercautious, anxious about survival, and have low selflove. They feel they don’t deserve safety and security. Silent Clearing Meditation, Sat Kriya, Mantra of Guru Ram Da My soul allows balance in my life. I release and forgive the past. The universe is safe and loving. I am a beloved part of God’s creation. 1th chakra
         
         

Sat nam Fi x sanasumainsrilanka.wordpress.com read our weekly blogs and brain candy updates raymond.fiona@gmail.com www.sanasuma.co.uk 0778011984.

Mon 27 Mar 6.15-7.30pm Kundalini yoga@ Prana Lounge, 60 Horton Pl, Col 7

Tues 28 Mar 6-7pm Kundalini Meditation @ The Om Space, 185/9 Havelock Road, Col 5

Wed 29 Mar   5- 7.30am     Sadhana @ 9 Greenlands Lane, Col 5 (FREE CLASS)

Wed 29 Mar   3-3.45pm      Radiant Kids Class@ The Om Space, 185/9 Havelock

Wed 29 Mar  7.15-8.15pm   Kundalini Yoga @ the Om Space, 185/9 Havelock

Fri 31 Mar  6.30-7/30pm   Community Class Yoga @ the Om Space, 185/9, Col 5

Sat 1 April 5am – 7.30am Sadhana @ The Om Space, 185/9 Havelock (FREE CLASS)

Sat 1 April 9.30-10.30 Hatha General@ The Om Space, 185/9 Havelock

Sun 2 April 10-11am Hatha General@ The Om Space, 185/9 Havelock

Sun 2 April 5.30pm – 7pm Gong & Sound Healing@ The Om Space, 185/9 Havelock

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Anatomy of Psycho Emotional Self – Kundalini yoga 6-7pm Tues 21 March 2017

Fiona yoga pose

While recently dealing with a right knee issue, I decided to go back and look at my blog on 15 August 2015 which looked at our anatomy as the psycho-emotional expression of our life.

What does this mean? It means that your body, pains, problems etc., mirror what is going on in your mind and emotions and vice versa. The body like the Universe was created in balance. Your body is always trying to get back to that natural state. When we do not deal with our emotional issues, i.e. process them correctly they create small blocks in the body, which change our movement. The physical constraint coupled with a movement that compensates for this block, ends up in chronic health problems. As I discovered with my right knee. When we start to spend time every day balancing our bodies we start to change the physical imbalance which can help process the psycho-emotional imbalance. I have created a table to help you understand how the major joints relate to your emotions and how to balance each one.

 

Body Part Emotion Imbalance Key to Balance Chakra
Ankles lower legs Standards, those you set for yourself verses the standards set by society, family etc. It you do not balance doing what you want to what society wants for you, you will have ankle and lower leg problems Massage the heal to 4inches along the Achilles tendon – with your thumbs 3mins.

Balancing on one foot, tree pose, eagle.

1st chakra
Knee right Motivation You make plans but do not have the energy, will, to see them through. Kriya for knees. Balancing on a block. Strengthening your willpower at the navel point to make you determined. Channel anger into determination to complete a project 1st chakra
Knee left Intention, creativity, ideas When motivation is greater than intention you get bored easily. Kriya for knees. Balancing on a block.

Be more creative, patient and master things.

 

1st chakra
Hips Your Purpose – conception Hips problems prevalent in old age when you are running out of time to complete your purpose Kriyas to balance the pelvis, butterfly pose. 2nd chakra
Arms Sharing and caring beyond just your self interest or

Closed heart, isolated, introvert

Open your heart, selfless service. Balancing the heart centre. 4th chakra
Shoulders Carrying the weight of your thoughts and worries on your shoulders Try to resolve worries and negative thought patterns Shoulder shrugs, kriya for shoulders and neck. Use mantra to change negative thoughts to positive ones. 5th chakra
Neck Thoughts travel from left inner ear to right inner ear via your throat When you have thought loops, unexpressed worries, this build up creates neck problems. Neck rolls, thinking and worrying less.

Use mantra to change negative thoughts to positive ones.

5th chakra

Bring your body to balance, allow this balance to work on your mind and emotions and finally affect the world around you. This is the root nature and cause of manifestation. Your purpose (pelvis) in life is to manifest your intentions (left knee) through motivation (right knee) while keeping up your principles and standards (lower leg/ ankles).

Sat nam Fi x sanasumainsrilanka.wordpress.com read our weekly blogs and brain candy updates raymond.fiona@gmail.com www.sanasuma.co.uk 0778011984.

Mon 20 Mar 6.15-7.30pm Kundalini yoga@ Prana Lounge, 60 Horton Pl, Col 7

Tues 21 Mar 6-7pm Kundalini Meditation @ The Om Space, 185/9 Havelock Road, Col 5

Wed 22 Mar   5- 7.30am     Sadhana @ 9 Greenlands Lane, Col 5 (FREE CLASS)

Wed 22 Mar   3-3.45pm      Radiant Kids Class@ The Om Space, 185/9 Havelock

Wed 22 Mar  7.15-8.15pm   Kundalini Yoga @ the Om Space, 185/9 Havelock

Sat 17 Mar 5am – 7pm Retreat Negambo@ Sat Sang Yoga Shala & Villa Araylia

Sun 19 Mar 5am – 4pm Retreat Negambo@ Sat Sang Yoga Shala & Villa Araylia

 

Joy- Give yourself to Permission – Kundalini, Gong and Meditation Classes

Melissa

My intention this week had been to write about the emotion of shame, but events of the last few days completely changed my focus.

Last week at the end of a very intensive weekend of Kundalini Level 1 Teacher Training, I was asked by my dear friend and colleague Annoushka to give myself a break and come away with her to attend a yoga retreat for 2 days at Ulpotha. Not only is Ulpotha one of my favourite places in the world but also one of my favourite teachers Melissa Smith was teaching.

I learnt so much, by giving myself time out, permission to dive into the depth of myself and feel joy. I first had to first process guilt and worry about cancelling a class, but all these emotions melted away as I smelt and heard the rain hitting the dry red earth, listened to the birds at dusk, heard the rustle of the wind in the trees as it picks up tempo before a storm. The sounds of the frogs and insects in our tropical paradise of Sri lanka. The feeling of water on my skin, weirdly hot and cold in the lake in Ulpotha. To the sound of my heart and breath during asana, meditation and relaxation.

All these things reminded me that I was not here on earth just to survive. I was also divinity, a co-creator of my reality. Survival was the old way, governed by our worries and intellect, linked with our fear of existence. With it comes judgment, blame, shame and guilt. When we separate from our innate nature of love and joy, our psyche splits into the polarity of good/bad, right/wrong, a two-dimensional world where life is a burden, a struggle. When we give ourselves permission to work with our heart brain, at a higher mental and physical frequency and do everything in the name of joy, even the boring or difficult things become effortless, effort. We act/do or work towards what we want, use the pause between the effort and surrender to be fully present to the reality of what IS. Then you can surrender yourself to the flow of life and receive the outcome with ease. Fulfillment, contentment and joy reside in the heart brain. Give up your worry of survival, do something inspiring that puts joy in your heart every day, even if it is just a beautiful affirmation, poem, deep breath, kiss, singing, chanting, the feel of the air on your skin, anything that connects you with the joy that always resides in your heart. This will allow you to access the deep well that resides in all of us, that will allow you to relax, trust and know all your dreams will be fulfilled.

With thanks to everyone in my life, to all the lessons I learn daily and the opportunity to experience existence.

Sat nam Fi x sanasumainsrilanka.wordpress.com read our weekly blogs and brain candy updates raymond.fiona@gmail.com www.sanasuma.co.uk 0778011984.

Tues 14 Mar  6-7pm Kundalini Meditation @ The Om Space, 185/9 Havelock Road, Col 5

Wed 15 Mar   5- 7.30am   Sadhana @ 9 Greenlands Lane, Col 5 (FREE CLASS)

Wed 15 Mar   3-3.45pm    Radiant Kids Class@ The Om Space, 185/9 Havelock Road, Col 5

Wed 15 Mar  7.15-8.15pm   Kundalini Yoga @ the Om Space, 185/9 Havelock Road Col 5

Fri     16 Mar  3- 5pm Teachers Class and Meeting@ The Om Space, 185/9 Havelock

Sat 17 Mar 9.30-10.30am Hatha General @ The Om Space, 185/9 Havelock, Col 5

Sun 18 Mar 10-11am Hatha General@ The Om Space, 185/9 Havelock, Col 5

Sun 19 Mar 5.30-7pm Healing Gong Bath@ Prana Lounge, 60 Horton Pl, Col 7

Hormonal Balance Part 2 – Kundalini Yoga Mon 6 March 6.15-7.30pm Prana Lounge

Last week we looked at the Endocrine system and I was asked by several students to write a second blog with a more detailed description of each gland/organ, the emotions attached to them and the hormonal secretions that need to be balanced. I decided it would be best done in a simple practical table.

Hope this is enjoyable and informative.

The first Chakra, earth element is about grounding and feeling safe and secure. Doing any poses which uses your legs and feet strongly like Tree pose, warrior, or forward bends will help you feel balanced. This region is where the Kundalini energy resides, waiting to be awakened to travel up the spine to all balance the entire body, subtle body, mind and aura.

brisbane-yoga-school

 

Gland/Organ Hormone Emotion How to Balance Chakra Element Illness
Ovaries/testes Estrogen, Progesterone, Testosterone Over sensitivity, lack of passion Cobra, Pigeon, Sat kriya 2nd chakra Water Reproductive problems, Menstrual problems, Low Libido
Liver Breakdowns hormones Anger Twists 3rd chakra Fire Toxicity
Pancreas Insulin, glucagon Greed Twists 3rd chakra Fire Diabetics Hypoglycaemia
Adrenal & Kidneys Cortisol, Adrenalin Stress, Fight or Flight, Fear Cat/Cow

Lobster pose

3rd chakra Fire Asthma, eczema, Kidney stones, blood pressure problems
Thymus Gland T cell production/immune system Lack of self-love Tapping chest, Kriyas for heart 4th chakra Air Arthritis, heart problems, coughs
Thyroid thyroxin Anxious/ Depressed

Unmotivated

Shoulder stand, neck rolls, shoulder shrugs 5th chakra Ether Obesity, Heart failure, reproductive problems
Parathyroid Calcium phosphate balance   Shoulder stand, neck rolls, shoulder shrugs 5th chakra Ether Bone density, kidney problems
Pituitary Master Gland Tropic hormones – Oxytocin Bonding Connectedness

lack of trust, confusion, isolation

Third eye focus, Kirtan kriya, Mantra 6th chakra Ether Chronic Stress

Exposure to food that mimics hormones

Hypothalamus link between nervous and endocrine     Kirtan kriya, breath control pranayama, mantra 6th chakra Ether  
Pineal Melatonin Sleep, Body rhythms and cycles Focus on crown, Breath control. Mantra. 7th chakra Ether Sleep problems, Premature ageing

Have a look at this table and see where you think you have imbalances and then incorporate the appropriate exercises, breathing techniques etc. into your daily routine to achieve emotional and hormonal balance.

Sat nam Fi x sanasumainsrilanka.wordpress.com read our weekly blogs and brain candy updates raymond.fiona@gmail.com www.sanasuma.co.uk 0778011984.

Mon 6 Mar 6.15-7.30pm   Kundalini Yoga @ Prana Lounge, 60 Horton Place, Col 7

Tues 7 Mar  6-7pm Kundalini Meditation @ The Om Space, 185/9 Havelock Road, Col 5

Wed 8 Mar   5- 7.30am     Sadhana @ 9 Greenlands Lane, Col 5 (FREE CLASS)

Wed 8 Mar   3-3.45pm      Radiant Kids Class@ The Om Space, 185/9 Havelock Road, Col 5

Wed 8 Mar  7.15-8.15pm   Kundalini Yoga @ the Om Space, 185/9 Havelock Road Col 5

Sat 11 Mar  6- 7.30pm   Sri Yoga Shala,  Full Moon Gong Bath@ Thalpe, Galle.