End Of An Era

CLOSURE

Sunsets can be metaphors for both happy and sad experiences. They represent the closure of a significant event like death but also signify change and the commencement of a new cycle for rebirth.

Today marks the last day from a 6 1/4 years stint of life spent in a place I never really enjoyed and should not have endured being in for so long. And even though this work environment has mostly made me feel unhappy, I've stayed, in part because I believed the alternatives were no better. This has not been the case at all.

Many of us are living this false reality. There's no logical reason for staying in an unhappy workplace or failed relationship just on a belief. The only thing holding us back from making our lives better - is ourselves. We just need to be brave and take the necessary steps, yet many are unable to because they feel hopeless to make the change. 

Selling The Dream

THE HARD SELL

The hard-sell marketing strategy works amazingly well on the majority of people when it comes to creating hype for a sales push. Black Friday, Cyber Monday and the Boxing Day Sales are evident of this fact. But when it comes to convincing someone they are really going to like something by saying it will be the funniest thing they have ever seen, as is the case with promoting film, TV and theatre shows, quite often this tactic will have the reverse effect.

It's Down To The Numbers
The people who are most receptive to being primed for a blockbuster film, will very likely be drawn into making the sales figures through a hard-sell. Especially when the product has been successful once already. This is why the more fantastical films with recognisable actors can be rolled out time and again. Fast and Furious is one good example, as are all the Marvel comic adaptions. There are many people who already like watching these types of films and so there doesn't really require much more effort in promoting the sequels other than putting up enough posters and teaser trailer advertising.

With theatre, however, the same can be said for hard-sell tactics some of the time - ie. where the show is recognised or there are known actors in it. But, mostly the show relies increasingly more on it's critics and word of mouth. Most people will only watch a film in a cinema or a play the one time - but the difference in pricing for a film at the cinema and a show in a theatre, is roughly 3x more expensive. That's why theatres are more reliant on good consistent performances and positive reviews to hit their numbers. This is certainly the case for fringe and the shorter run shows in any case.

After seeing The Book of Mormon this week (at a discounted matinee price), I've realised where the media hype has been exceptionally brilliant for promoting this show. However, it was clear to me that the show was pretty mediocre for the money they were asking per ticket - even at the discounted price. I'm amazed at the responses from seemingly savvy and intelligent friends, well-known celebrities and critics. However, the power of marketing and hard-sell has really created an impression in this case. Many of my friends have not only enjoyed the show, but some have been more than once to see it at £75+ each go because they liked it so much. Very impressive indeed!

There is a clear point here that the hard-sell, backed up by the right marketing spiel and when it hits the right audience, has the power to persuade and influence many more through word of mouth. Because, it's ultimately been the pressure placed on our friends, family and colleagues, to go and see this show, which has bolstered the marketing impact. And this knock-on snowball effect, with it's gathering momentum, for convincing the next to give their praise - for fear of not fitting in if they don't keep up the the chain, that's been the the real hard sell.

From Ringside

CLASH OF THE TITANS

Watching the Heavyweight Championship of the World this weekend, a bout between Tyson Fury and Wladimir Klitschenko, from pretty much ringside seats in Düsseldorf, I was amazed at how much money people will pay for a sporting spectacle and for what can be poor entertainment. It's intriguing to learn who gets what when the purse is so high and how boxing makes so much money for those involved.

I like the art of boxing and I like the idea of two evenly met gladiators fighting each other, as much as they fight themselves; to have courage for stepping into the ring, to test their strength of character and body and to deal with honour in victory and defeat.

The spectacle of a major boxing match itself is filled with tense energy, extravagent lighting and loud music, but if like me at this fight, you're in a football stadium but at the back of one of the higher seating tiers, you'll question what the point is in investing even £30 for a very poor viewing experience? Even the pay-per-view is ridiculously high these days. Yet even more people are prepared to pay around £500 for a ticket at a major boxing event and be barely in earshot of the ring which is mostly obscured by the heads in front of them. It's a true sign of the times that globalisation is making everything more accessible - but at an increased price to match the demand.

I remember watching the major boxing matches with my nan & granddad, mum & dad back in the 1990's - it was often a family affair that we enjoyed together, yet cost nothing more than the cumulative cost of the TV licence. Now everything has a high price much greater than the value it offers us these days. Looking at boxing in particular, we have to ask ourselves the questions; how can it justify paying such high prices? Is it just the point of being present at the time of the event that we want, or are we really interested in the skills of the fighters?

The way the bouts are locked down to the networks, we are having to pay the money just to be part of the event and that means going in person or paying a premium elsewhere at little guarantee of any value - especially with the risk of a no-show, early knock-out or just a poorly matched contest.

It's one thing to give sportsmen the chance of glory - but now such excessive payouts must severely corrupt the sport's promotors and all those that stand to make so much from these bouts that we really need to go back to boxing roots - and that's possibly where Premier Boxing comes in. The matches are broadcast on major US TV/cable networks or highlights can be watched on Youtube - something the current boxing fraternity ensure is securely locked down to the likes of Sky and the other cable companies only.

Many Hands

COLLABORATIVE EFFORTS

The majestic gothic Cathedral in Cologne, stands defiant as one of the greatest achievements for those many people of religious faith, skilled craftsmanship, dedication and blind persistence. It is testament to all who collaborated on a project of such huge magnitude. It's thanks to those many, that this beautiful building is here today for us to see in all its glory.

Looking at one of the ornate designs on merely one relatively small segment of limestone that makes up just one of the two gigantic 157.4m towers - you get a sense of the enormity facing the designers, engineers, stone masons etc. - so many of which, would not have lived to see the finished building.

The foundation was laid on 15 august 1248  but building was stopped in the early 16th century. For another 300 years, the church remained in a state of limbo until enthusiasm was awakened again with the recommencement of building work in 1842. The towers, built in accordance with the original designs and with 80+ of the very best of the masons from the Rheinland, were then completed in 1880. That's 632 years from start to finish. Even the youngest of the workers from the latter years would have been working for most of their adult life to see the job completed.

Destructive Efforts

If the sheer scale of the work required to build something of such magnitude isn't enough of a reminder for how great collaborative forces can be for good, then, looking at the contrasting pictures of devastation caused in Cologne from the allied bombing (as well as the almost total devastation created across many of the other German cities like Dresden) as a stark reminder of how quickly the great work of so many can be reduced to rubble through collaborative efforts. And yet, after all the fighting, some of the most symbolic film from the end of WWII, captured on film this historical tank battle. a German Panther tank sits defiantly defending this 'heart of Germany' in a significant last stand against allied tanks - with the Cathedral rising out of the debris, and by some miracle, still intact - symbolising (as did St Paul's Cathedral in London), the soul of the German people. 

In the above picture, the decimated tank is being guarded from sightseers who were taking pictures at a location where many lives were lost - 25,000 civilians died in Cologne air raids alone. The allies not only realised the importance of the building as propaganda for the Germans, but also recognised it's historical importance and majestic beauty.

Starting Again

And so, the 600 years to make something great, was very nearly undone in the 6 years of WWII. Many other great buildings and historical towns were flattened elsewhere in Europe including Poland, Holland, France and England - leaving them inhospitable and requiring many thousands of hard work to rebuild again. It is this effort that I find the most difficult to fathom and yet the most heartening. Because rebuilding something that has had so much invested already and then having to start again to try and make just as good - this is where the real heart of collaboration lies. I am always amazed when looking at the pictures of Dresden, Cologne, Warsaw, London - or any of the destroyed cities, to see how they have been re-created and restored to something of their former glory - and again with even greater collaborative efforts.

Flowing

BE LIKE WATER

Bruce Lee made this quote:

"You must be shapeless, formless, like water. When you pour water in a cup, it becomes the cup. When you pour water in a bottle, it becomes the bottle. When you pour water in a teapot, it becomes the teapot. Water can drip and it can crash. Become like water my friend.”

What this statement implies, is to make your own way, but to never get stuck in your own way. Continuing to evolve, grow and adapt and never becoming stagnant. This simple quote should be applied to life in everything we do. And if we could accomplish even a fraction of what Bruce Lee did in his short 32 years, it would truly be something - as we can see from this man's philosophy and ethics in this great documentary. He would have been 75 years old today. 

Automation

MAN V MACHINE

The technological revolution is here and according to Moore's Law, it's doubling in power, improving and evolving at an increasingly faster rate.

Never before in history have we seen such a transformation to our lives like those experienced with the current technological advances in computerisation - particularly over the last few years. 

Rise Of The Super Computers

Human beings are essentially themselves just biological computers and although the human brain is the most complex/advanced organism in the known universe - it will struggle to retain that crown for much longer. 

A singularity - the point at which our computers will pass humans to become the most advanced and intelligent beings in the universe - is projected to arrive in the not too distant future according to Ray Kurzweil, futurist and author of an interesting book on the possibilities to enhance humans and challenges this will face our future generations.

And so, should we manage to avoid destroying the planet and/or ourselves in the meantime, how will we cope with some of the immediate effects shown in the above video? Self driving cars are already here - albeit in the early stages, but essentially doing a job that millions will lose when the technology irons out those minor glitches, could throw the world into economical melt down. 

We're going to need to adapt fast. Many manual jobs have already been replaced by machines, but if human creativity can even be mimicked and automated too, where does it leave us with work? Just as utilising the horse for transport has long since been replaced with the combustion engine, we will be obsolete in many more ways. 

The Human Aspect

There will still be a need for social interaction/empathy and the human touch and that's where the bulk of the work will be available. Anything that still requires the human element, ie. meaningful connections with other human beings in a genuine, heartfelt and sympathetic way, will still be required, and in even greater demand.

Thus, as computers get better at processing big data, faster at dealing with complex processing and number crunching. it will be the skills of the sympathetic human beings offering their encouragement and support to all those who have become broken trying in vein to keep up. So, it stands to reason, that if we want to future proof ourselves, this will be the greatest commodity for us to master for greatly benefitting ourselves and the future generations to come.

Satisfaction Working

LOVING YOUR WORK

Allowing time to produce good work can benefit us all. Yet it's a fundamental fact that seems to get overlooked an awful lot in the workplace. 

In my many years of working within the advertising/media sector, I've spent a considerable amount of my work time under pressure to deliver on a deadline - and worked many (mostly unpaid) additional hours through lunch breaks, late into the evenings and over my weekends. This has been necessary for getting the work done. Often, producing this extra work under pressure has been at the detriment of my health and social life. 

Speculate To Accumulate

I've mostly enjoyed my work over the years but there's been far too many late nights and high-pressure moments when I've grudgingly produced loveless work. Employers not being able to get the best results from this way of working, may in part be down to the fact that those clients looking critically at the end product, can see/feel or pick up on the energy levels that's been put into the work. Maybe the finesse just isn't there or the lack of detail clearly shows through. Whatever the case may be - loving what we do for a job and working hard to always strive for the best we can be...this is what is needed for success in business.

Pay Peanuts - Get Monkeys
So, not only do companies need to invest in good people and pay decent money for the right outcome/product, they also have to allow adequate time to produce it. That way, the employees will be much more happy to dedicate their time - and, being given adequate time/space to do what they love doing well, this will not only enrich them emotionally/spiritually/financially but, in the process, inspire their colleagues to do more and win more business. A win-win situation for all.

Unlimited Limits

DOING LESS TO HAVE MORE

We have so many great opportunities open to us - all right at our fingertips. With technology speeding up the way we consume information and all from pretty much wherever we choose, it means we have greater choices for doing even more of the things we love doing.

Having too much of this information available all the time can also overwhelm our brains, so rather than taking in all the information we just over-stress ourselves to the point where the things we love become the things that are stressing us out. Setting limits on how much we consume and therefore allowing for more quiet time - away from any electronic devices, will allow us to keep a balanced state of mind to be in a better place to really appreciate living a life to the full.

Yoga Development

WAY OF THE YOGI

Over the course of this year, I have come to realise that yoga has and is one of the greatest things I've learned in my life, let alone learned along this path of discovery in 2015.

Not only has the physical aspect of yoga helped with fixing many physical ailments, but studying the other disciplines has also helped with general health and assisted with a journey of self-discovery and body mastery.

We should all practice a way of life that helps us develop physically, mentally and spiritually. Consistent practice of yoga is that way and Hatha Yoga incorporates all the necessary tools for self-study. It is an integrated system of self-mastery that helps individuals and could greatly benefit wider society too.

Taking up yoga practice solely as a form of exercise, is great for improving ourselves on one plane, but if we wish to take steps towards personal growth on a deeper level, choosing the right teachers or guruji is the best course to take. Know Thyself!

To discover how having a spiritual mentor could really benefit us all, read this link on Advaita Vedanta to see how finding our true self can be attained under the guidance of a Yogi. 

To learn more about Hatha yoga, a surviving manual called the Hatha Yoga Pradipika is amongst the most influential texts on Hatha and Asana yoga practice. In this body of work, we will learn that the ultimate goal of yoga is to attain bliss and inner peace through dedication to the practice of Yoga.

First Steps
What follows below, are the essentials that I've learned over the last 5 weeks. It may be helpful to read but difficult to take in and practice without some schooling, so I'd suggest taking a beginner's course to fully understand what yoga learnings can teach us.

Surya Namaskar - Sun Salutations
The morning and evening Asana practice - the sun salutations - are worth doing as an introduction to yoga. Taken along with the other beneficial poses and if kept up consistently, will reap greater physical, mental and spiritual rewards over time. 

Start
Tadasana - Mountain Pose
Traditionally facing east - start in an upright position, feet together. Inhale and visualise the sunrise - exhale while placing hands together in prayer towards the heart centre.

Urdhva Hastasana - Upward Salute / Ardha Anuvittasana - Standing Back Bend
Inhale - extending arms down, forward and up into standing - fingers spread. Exhale, leaning back, follow hands with eyes, pushing the pelvis forward into a back bend. Inhale to straighten.

Uttanasana - Standing Forward Bend
Reach forward and down as you exhale, bending slowly from the waist keeping the spine long and back flat until the palms are flat beside your feet - fingers in line with toes. Bend the knees if you have to.

Ardha Uttanasana
Inhale and come back up onto the fingertips, lifting the chin, look up, and exhale back into a forward bend.

Utthita Ashwa Sanchalanasana - High Lunge
Inhale - extending right leg back, heels over toes. Up on to tips of fingers, neck tilted back with gaze to the sky. Keep the right hip in alignment with the right knee and drop hips so the body is in a straight line.

Uttihita Chaturanga Dandasana - Plank / Stick
Inhale and step left foot back to join the right. Shoulders over wrists, body in a straight line with gaze just in front of your hands hands.

Chaturanga Dandasana - Low Press or Knees Chest Chin
Exhale as you lower the body with elbows held at 90º tucked snugly alongside the body. Or drop knees as you exhale, followed by chest between hands and chin. Inhale, then exhale while lowering the body to the floor, straightening legs, and keeping toes tucked under.

Urdhva Mukha Savasana - Upward-Facing Dog / Bhujangasana - Cobra
Inhale pushing gently with hands, engaging back and stomach muscles to arch chest and neck with gaze up to the sky. Activate feet and legs to float the kneecaps, thighs and hips. Alternatively, take a low back bend, keeping the elbows bent, with legs and pelvis rooted to the mat.

Urdhva Kukha Svanasana - Downward dog
Exhale, lowering forehead to the floor - then leading with the buttocks, lift high whilst pushing heels into the floor with a gaze at your navel.

Utthita Ashwa Sanchalanasana - High Lunge
Inhale, taking your gaze to where your hands are and step the right foot up to meet your right hand - knee above ankle. Fingertips in line with toes and gaze to the sky.

Uttanasana - Standing Forward Bend
Exhale, bringing your left foot up to meet the right. Lift buttocks high, legs straight, palms flat with fingers in line with toes. Bend the knees if you need to - bring for head towards the knees. 

Ardha Anuvittasana - Standing Back Bend
Bring hands together in prayer, fingers spread, arms straight around ears and breath in, slowly reaching forward and up - straight, flat spine - pivoting from the waist into an upright position. Exhale and reach back, pushing the pelvis forward - with gaze to hands.

Finish
Inhale and return to a standing position. Bringing the hands close and back down in prayer to the heart centre. Inhale - exhale lowering hands to sides.

Trikonasana - Triangle pose
Projects 5 rays of energy. Two arms stretching away. Two legs stretching out and down. Fifth ray tail bone stretching to crown of the head. A complete lateral stretch.

Physical benefits (PB)
-Stretches spine and trunk
-Tones spinal nerves and organs
-Improves appetite and bowels, assists digestion
-Prompts flex of hips spine and legs
-Eliminates lower back pain, invigorates circulation

Spiritual benefits (SB)
-Alleviates anxiety-hypochondria
-Reduces mental stress
-Makes body feel lighter
-Improves other asanas

Start
Stand at the front of your mat, feet together and palms in prayer position at the heart centre.

Breathe in - breathe out, and on the out breath - jump into a wide legged standing pose - feet parallel, hips facing forward with arms stretched out in line with the shoulders, palms flat to the wall.

Turn right foot 90°. Whilst looking over towards your left hand - slide upper body to right and tilt 90° so the left is pointing directly up at 12 o'clock and right 6 o'clock by right shin. Keep hips facing forward and look up to left hand. Three breaths.

Return to centre then turn left foot outwards 90° and look towards the right hand as you slide to the left. Ensure hips stay facing wall.

Tilt 90° so the right hand is pointing straight up and the left is a 6 o'clock. Take gaze to the right hand. Three breaths.

Return to centre. Then turn right foot 90° once more and 'jump' back into standing position at the front of your mat - feet together and palms at heart centre in prayer.

Finish
Paschimottanasana - Stretch on the west side of the body or sitting forward bend pose
-Complete stretch whole posterior, hips, spine, back of legs
-yoga pradikika - said to be most excellent asana for it makes breath flow through the Brahma Nadi, Sushumna (the central energy channel), rouses gastric fires and makes the loins lean.

Physical benefits (PB)
-Powerfully massages all abdominal organs
-Relieves constipation, increases peristalsis
-Regulates pancreatic function
-Aid for those with diabetes and hypoglycaemia, mobilises joints
-Elasticity in lumber spine relieves compression of spine sciatica
-Strengthens and stretches the hamstrings

Spiritual benefits (SB)
-Enhances concentration
-Enhances endurance
-Invigorates the mind

Start
Sitting upright, hands in prayer position at heart centre - legs extended and toes pointing up towards the ceiling, reach the arms straight up above the head, looking to the hands.

Pushing the backs of the knees into the floor - reach forward, pivoting from the waist - back long and spine straight, follow the gaze as you reach forward towards the toes. Without rounding the back, take the sides of the feet - or as near as you can get. Then bend forward with forehead to shins. Take 3-5 breaths before returning

Finish

Pavritta Sukhasana - Seated cross-legged pose
Lateral stretch to the vertebrae, hips and back muscles

Physical benefits (PB)
-Keeps spine elastic
-helps to maintain side-to-side mobility
-Increases synovial fluid to the joints
-Tones and brings fresh supply of blood to roots of spinal nerves
-Massages abdominal muscles
-Aids digestive problems
-Benefits gallbladder, spleen, kidneys, liver and bowels

Spiritual benefits (SB)
-Stimulates the immune system
-Helps cure disorders of the nervous system

Start
Sitting upright, hands in prayer position at hearts centre - legs crossed. Take arms straight up and then twist to the right, placing right hand flat on the floor behind - fingers pointing away from the body, with the heel of the palm of the right hand up against the base of the spine. Keep back straight and long.

Take the left hand and push into the right knee and look over the right shoulder. Take 3 breaths. Return the hands directly above the head and look up. Then twist the upper body to the left, placing the left hand flat on the floor against the lower back, fingers pointing away, with the right arm pushing against the left knee, twist to look over the left shoulder. Three breaths, then return to forward position, a arms straight up, then back to heart centre in prayer pose.

Finish

Sarvangasana - Shoulder stand
This asana is composed of three postures - including The Plough and The Bridge pose.

Halasana - Plough posture

Sethu Bandasana - Bridge pose

Physical benefits (PB)

-Encourages deeper breathing by having jalandhara bandha (throat lock)
-Beneficial for toning organs
-Stimulates pituitary and thyroid glands
-Stretches the whole posterior part of the body

Spiritual benefits (SB)
-Chance for a different perspective on life-inverted-seeing from a different point of view

Start
Lying down on your mat, place your hands along the sides. Bend the knees toward the chest, then raise towards the forehead while supporting the back with your hands. Keeping the elbows on the mat, use the fingers, pointing inwards towards the spine as you raise the right leg, followed by the left - feet flat.

Ensure the body is in a straight line - moving the hands further up towards the shoulder blades to fully support. Hold for 5-7 deep breaths or up to 2 minutes.

Keeping the legs straight, slowly lower the right leg to the floor behind the head. take three deep breaths, then raise the right leg. Repeat for the left leg, then bring both legs together, lowering them behind the head. Once feet are on the floor, release the hands and link the fingers pushing into the floor. Hold for 5-7 breaths or up to 2 minutes.

Finish

Matsyasana - Fish pose
Counterposes help bring the body back into balance after executing a strong posture or movement.

This pose gives a backward stretch to the spine and extends the chest fully. This posture also stretches the body in the opposite direction to the shoulder stand posture.

Start
Lie down on the floor on your back, with the palms of your hands flat on the floor under the buttocks. Rest your weight on your elbows, tilt the pelvis forward and lift the chest from the solar plexus, expanding it. Lower the crown of the head onto the floor, creating a strong arch in the back. Hold the poste for up to 1 minute.

To come down, place the weight onto the elbows, bringing the chin towards the chest and then lower the back to the floor slowly, vertebra by vertebra.

This pose is called the fish posture because it fills the lungs with air, optimising lung capacity and helps prevent asthmatic conditions. It gives a natural massage to the neck and shoulders, and stringency abdominal and back muscles. When practising this posture, try to be aware and experience the breath, as it moves in and out of the body, it is quite a remarkable feeling.

Finish

Bakasana - Crane Pose
Kakasana - Crow Pose
These poses are very similar except The Crow has the knees positioned on the back of the elbows while The Crane has the knees in the pit of the armpit and back of the shoulder/top part located back of the arm.

PB
- Strengthens upper body and abdomen, arms, wrists and shoulders
- Expands the chest
- Revitalises the nerves and muscles of the hands, wrists and forearms.

SB
- Balancing requires mental strength and concentration to develop inner balance

Bakasana - Crane Pose

Start
From downward dog pose, walk the feet halfway up the mat towards the hands. Bending the arms and knees, bring the left knee up to rest on the back of the left arm just above the elbow. Hold the pose here for three breaths then return the left foot back onto the mat. Bring the right knee up onto the right arm just above the elbow. Hold the pose for three breaths. Then, bringing both knees up onto the backs of the arms, take the weight in the arms and hold the pose for 5-7 breaths.

After, return the feet to the mat and return back to downward dog.

Finish

Kakasana - Crow Pose

Start

From the standing pose, hands together in the heart centre. Point the hands and arms up into a standing pose, then with the arms clamped tightly against the ears, reach forward and down into a forward bend, palms flat, fingers in line with toes. Walk the feet halfway back along the mat. Bending the arms and knees, bring the left knee up to rest on the back of the left arm just below the armpit. Hold the pose here for three breaths then return the left foot back onto the mat. Bring the right knee up onto the right arm just below the armpit Hold the pose for three breaths, then return the left foot back onto the mat. Breathe in deeply, then on the out-breath, bring both knees up onto the backs of the arms, and take the weight in the arms holding the pose for 5-7 breaths.

After, return the feet to the mat. walk them up together between the hands. Bring the fingers in line with the toes, palms flat. Breathe in, bring the hands together, arms tight against the sides of the head in a forward bend pose. Breathe out, bending from the waist, back long, spine straight into a standing pose. Breathe in, then breathe out bringing hands in to heart centre in prayer pose. Then return them to the sides of the body.

Finish

Ardha Chandrasana - Crescent Moon Pose

PB
- Stretches hips, thighs + legs
- Builds strength in upper and lower back, thighs and abdominals

SB
- Helps expand heart chakra
- has energising and rejuvenating effects on the whole body and mind

Start
Feet together in standing pose, with hands together in prayer, and take the right foot back into a lunge. Drop the right knee to the mat and release the toes. Breathe in on the out-breath, and extend the arms up directly above. Breathe in and reach. On the out-breath, reach the arms back, looking back towards the hands, taking the lunch deeper as you arch the back. Returning body upright to centre - breath in, tuck the toes under, return palms to prayer in the centre of the chest and back into lunge. Step the right leg back to meet the left back into a standing pose.

Take the left foot back into a lunge. Drop the left knee to the mat and release the toes. Breathe in on the out breath, and extend the arms up directly above the head. Breathe in and reach. On the out breath, reach the arms back, looking back towards the hands, taking the lunch deeper as you arch the back. Returning body upright to centre - breath in, tuck the toes under, return palms to prayer in the centre of the chest and back into lunge. On the out-breath, step the right leg back to join the left in standing pose. Take your hands down the sides of your body.

Savasana - corpse pose
Although it looks easy - is in fact one of hardest to master while body lets go mind must stay alert observing relax process.

PB
- Removes fatigue caused by other asanas and induces calmness of mind.
- Steady, smooth breathing, without jerky movements - soothes nerves and calms mind.

SB
- The stresses of modern civilisation are strain on nerves to which savasana is best antidote

Start
Laying flat on the mat, ankles at the edge of the mat, are away from the sides, palms up with neck long. Closing the eyes, take the focus to the breath - long and deep. Taking a few minutes in this posture, allowing the benefits of the yoga session to be absorbed into the body and calm the mind.

Ujjayi Breathing
Warming/Victorious Breath
- Genertaes heat
- Conquors all problems of the mind

Bandha x3
Energy support locks or seals. Help awaken and direct energy in the body.

Jalandhara Bandha - chin lock
Uddiyanna Bandha - Abdominal Lock (basic) or Flying up-lock

PB
- Harnesses the mind
- Execute lock by pulling lower abdomen from pubic bone to naval into spine. This helps to tone belly, reduce fat in stomach and massage intestines

Mala/Mula Bandha
Root lock - contraction of perineum between anus and genitals.
Cervix in women and root of penis in men.

Anuloma Viloma - Alternative Inhaling through both nostrils
Helps internalise awareness and quietens the mind
Dividing inhalation and/or exhalation into a number of steps by pausing - allowing inhalation and exhalation to be prolonged and activation of respiratory muscles to become more conscious and effective

Physical Benefits of Yoga
Suppleness & Flexibility
This is probably the most immediate benefit of yogasana practice. Asana means focus on deep stretch. Patience is required as the maximum stretch can only be achieved by working slowly and gradually. Breathing into the stretch, helps muscles to lengthen and in turn develops suppleness and increases flexibility.

Muscle Strength
As the muscles develop flexibility, they also develop strength. By using the body as our set of weights, we can develop muscle tone that is even and balanced throughout the whole body.

Body Re-alignment
Asana practice realigns every bone in the body by working evenly throughout the body, equally on the left and right, the front and back. Hips move into line, vertebrae realign their natural alignment, and posture improves.

Improved Functioning of Organs
When stretching, twisting etc. various organs are alternatively stretched, squeezed or relaxed. in the process they are either rinsed in fresh blood or drained of old. The rinsing and draining rejuvenates cellular tissue and improves the organs' vital functioning.

General Health
Overall, yoga practice promotes good health. Every cell of every muscle is invigorated and drained of waste products. By promoting the health of the organs, including the glands of the immune system, the body's ability to resist disease is enhanced. Body weight is also kept to an optimal level, as waste products are discharged, nutrients are fully absorbed and muscle tone is improved. Likewise, the skin quality improves as blood circulation is enhanced bringing a smooth, clear complexion and bright sparkling eyes.

Pranayama
Pranayama (or breath control) is the control of the vital and psychic energy in the body through control and awareness of the breath.
The basic understanding of pranayama is learning to release the lungs fully and is the science of breathing.

The breath has two phases: the inhalation and the exhalation.
All pranayama practices should be done sitting down with the head hanging down from the nape of the neck and the chin resting in the notch between the collarbones, on top of the breastbone. During the practice of pranayama, the eyes are closed throughout; otherwise the mind will wander due to the distractions.
Pranayama should be practised in a sitting posture at least once a day for ten minutes or more; ideally it should be practised after asana practice. If practising after asana, be sure to rest in savasana for ten minutes.

Ujjayi Breathing
Ujjayi is a deep thoracic breathing. It is achieved with jalandharabandha, which produces a light snoring effect at the back of the throat.

Bandha
These are energy support locks or seals. They help to awaken the creative energy in the body and aid pranayama.

Janandharabandha
This is the restraint of the jugular notch. The glottis at the back of the throat is narrowed and the chin is tucked in towards the chest, the breath is stretched and therefore under control.

Anuloma Viloma - Alternative Nostril Breathing
Hold the Vishnu Mudra in the right hand, by curling in the index finger and middle finger so the thumb, little finger and ring-finger can be used on either side of the nose to close the nostrils.
1 Inhale through both nostrils.
2 Close the right nostril with the right thumb, exhale through the left nostril. Count to four.
3 Inhale through the left nostril while counting to four.
Close off the left nostril with the fourth finger of the right hand and exhale through the right nostril, counting to four. Inhale through the right nostril counting to four.

This pranayama also exercises, strengthens and purifies the lungs. Pranayama also purifies the nadis (energy channels) and increases prana (lifeforce) intake. As the length of exhalation is increased, stale air is eliminated. Furthermore, retention increases the oxygen intake.

Chakras
The word chakra is Sanskrit for wheel, vortex or disk and refers to each of the seven basic energy centres in the body. Each of these energy centres correlates to major nerve ganglia branching forth from the spinal column and operates as a pump or valve for regulating energy through the body. They work together with the physical body through two main vehicles, the endocrine system and the nervous system. Each of the seven chakras is associated with one of the seven endocrine glands, and also with a group of nerve ganglia called a plexus. Thus, each chakra can be associated with particular parts of the body and particular functions within the body controlled by the endocrine gland associated with that chakra. The chakras are not physical but they are aspects of the consciousness, however, a chakra can also be seen as a multi-petalled flower with the central position being occcupied by the energy of the soul containing its links with the higher self. This is useful to know for visualisation purposes.

Chakra One: Root Chakra - Physical Identity, directed towards self-preservation
Located at the base of the spine, this chakra forms our foundation. Known as the base or root chakra, it represents the element earth and is related to our survival instincts, to food, to shelter, to our sense of grounding and connection to our subtle/etheric bodies and the physical plane. When this chakra is balanced, it brings us health, prosperity, security, and dynamic presence.

Chakra Two: Sacral Chakra - Emotional identity, directed towards self-gratification
The second chakra is located around the abdomen, lower back and sexual organs. Known as the sacral chakra, it is associated with the element water and is linked to our emotions, sexuality and movement. When this chakra is balanced, it develops within us a sense of fluidity and grace, depth of feeling, sexual fulfilment and the capacity to accept change.

Chakra Three: Solar Plexus Chakra - Ego identity, directed towards self-definition
The third chakra is known as the solar plexus or power chakra, and is located in the solar plexus region. The solar plexus chakra is associated with the element fire and rules our personal power, will and autonomy, as well as our metabolism. When balanced, this chakra brings us energy, effectiveness, spontaneity and non-dominating power.

Chakra Four: Heart Chakra - Social identity, directed towards self-acceptance
The fourth chakra is called the heart chakra and is the middle chakra in a system of seven. It is related to the element of air, and rules our centre for love and is the integrator of opposites in the psyche, this being personal effects like mind and body, male and female, persona and shadow, ego and unity. A balanced heart chakra allows us to love ourselves and others, understand and feel compassion and help develop a deep sense of peace and centred-ness.

Chakra Five: Throat Chakra - Creative identity, directed towards self-expression
The fifth chakra is located in the throat and is called the throat chakra. It is related to communication, creativity of expression and the voice. It is a this centre that we experience the world symbolically through vibration, such as the vibration of sound representing language.

Chakra Six: Brow Chakra - Supreme identity, directed towards self-reflection
The sixth chakra is known as the brow chakra or third eye centre and is located on the forehead in between our two 'real eyes'. It is related to the act of seeing, both physically and intuitively. Developing awareness of it opens our psychic faculties and our understanding of supreme levels. When this chakra is balanced, it lets us see clearly, in effect, letting us 'see the bigger picture.'

Chakra Seven: Crown Chakra - Universal identity, directed towards self-knowledge
The last chakra is based on the crown of the head and is therefore known as the crown chakra. This chakra relates to connections as pure awareness. It is our connection to the greater world beyond to a timeless spaceless dimension of all-knowing. When developed, this chakra brings on divine knowledge, wisdom, understanding, spiritual connection and bliss.

The method for tapping into our inner selves, meeting our subconscious minds and addressing the issues affecting the balance of our chakras, is to practice meditation.

What Is Meditation?

Meditation is simply the creation of a relaxed state of awareness, of mind and body. Generally we experience relaxation and awareness as separate states and not simultaneously, and our concentration is most often directed towards the outside world. In meditation, our awareness is directed inward.

Why Meditate?
People turn to meditation for many reasons. Many are drawn to it because they want to learn to relax and eliminate unnecessary stress and tension in their lives.

The effect of meditation can be likened to taking a holiday. When you return, you are refreshed and reacquainted with yourself and you have a new perspective on your life. But unlike holidays, meditation costs you nothing and only takes a few minutes of your time every day.

Consider the stream of thoughts that flow endlessly through your head daily. Many of these thoughts will be non constructive or anxious , especially when the mind is not focused on any particular task or activity, such thoughts are usually tinged with various emotional responses and will probably keep you tense or even make you stressed.
Meditation puts us closer in touch with our minds, as well as our bodies - it enables us to identify negative thought patterns and emotions and helps us to work through and eliminate those feelings, which are usually unhelpful to us.

The practical and physical benefits of practising meditation serve many purposes and are well recognised. Correct breathing, good posture and deep relaxation encourage the body to function more effectively and can relieve problems such as insomnia, high blood pressure and low energy levels. It develops and tones the mind. Memories, perception and concentration are just some of the 'muscles' of the mind that we need to keep trim if they are to serve us well.

By applying greater concentration to our daily tasks we do them more effectively. It is this concentration that we practice and hone in meditation; it is simply teaching the mind and body to focus together on the same activity.

Other benefits of meditation include: improved concentration, enhanced recall and increased clarity of perception, emotional stability, improved judgement, perseverance and determination.

In connecting with reality at the levels of your mind you will burn off the haze of illusion and see what it is to be more human, thereby appreciating other people more.

Meeting Your Mind
Meditating with a spirit of open-mindedness will develop a clearer understanding of how your body works, of who you are and will make you more relaxed and able to concentrate better.

The mind constantly plays tricks on us and has many ways of distracting our attention, setting us on the wrong path, deceiving us and leading us astray. This usually appears in the form of negative thoughts and attempts to prevent us from achieving a goal; sometimes the harder we try to succeed, the more obstructive our thoughts may become. Try to be aware of the ways your mind attempts to pull you away from your focus. It is often when we are meditating that the mind starts telling you that you are wasting your time or that this particular discipline is not working: the mind is powerful enough to divert you away from your mental goal.

Obstructive thoughts exist in the unconscious part of our minds, namely things like our desires, impulses and instincts. If we choose to ignore the unconscious, we are in fact ignoring a fundamental part of our innermost being.

Meditation teaches us how to become more familiar with our unconscious and how to make our unconscious thoughts more conscious. In truth, meditation teaches us how to make sense of the chaos that exists within our minds. It is through this union of the unconscious and conscious, that we are better able to develop our self-knowledge and self-awareness.

Observing our emotions
During meditation it is a problem for you to experience heightened levels of feeling, but if you are quite unemotional and someone who tends to keep emotions in check, then coming face to face with your emotions may be quite a shock. Be prepared for this eventuality.

Through meditation, we can learn to better observe our emotions to understand their nature - we can also discover why they are occurring. Once we are able to do this, we can learn to manage our lives more calmly and rationally by becoming more aware of our feelings and understanding how best to face and deal with them.

Our emotions are important, as they help us to develop a relationship with our inner self. If you have a strong emotion like frustration, which you wish to release, try to let it out gradually and express it in a constructive way. You can be creative, like writing about it or even drawing or painting a representation can be helpful and can help develop an understanding of that emotion better. A way of using meditation to deal with emotions, like anger, would be to visualise being washed by rain or standing under a waterfall, until you feel your inner turmoil being flushed away.

Observing our thoughts
Thinking usually involves making associations and allowing thoughts and imagination to expand and develop freely and naturally. In meditation, we have to use our imagination and our ability to think. Is is a false presumption by many that meditation is about 'clearing' or 'emptying' the mind. Meditation is actually about concentration or developing the ability to concentrate better and more effectively.

Try and observe the thoughts, images and ideas that float through your mind. Watch these thoughts without engaging in any of them. Try not to influence or judge them, just be aware of them and allow them to exist - and accept them. Sometimes you may find that a particular thought distracts you. When this happens, gently remember and remind yourself of your discipline and return to focusing on the expectations. You are merely observing. If you feel disappointed after your meditation then perhaps you are holding onto expectations and, in turn judging yourself. As we practise meditation, we should assume nothing and be open to all possibilities.

Consider the thoughts and feelings that preoccupy you on a daily basis. Try and write them down. Ask yourself these few questions and monitor yourself.
Do you use a lot of energy worrying about what will happen in the future or what has happened in the past?

Are you always thinking about trying to control events or situations over which you have no control?
Do you experience negative feelings or thoughts such as anger, fear, frustration and sadness?
Do you experience thoughts like 'Nobody cares what happens to me' or 'No one pays any attention to what I do?' Or do you compare yourself with others and think that they are better than you? Do you sometimes wish that you were somewhere else, with someone else or in a different job?

Be aware of your thoughts and listen carefully to identify your thought patterns. Start to introduce this in to your meditation sessions and gradually into all areas of daily life.

Preparation for meditation
Find a comfortable position to sit in. Lying down is not an option in these meditation practices as you are more likely to fall asleep than be in a meditative trance. So find a comfortable setting position. If you suffer from lower back pain, then it is advisable to sit against as wall.

Humming exercise

Take a deep breath in and around the eyes and across the forehead.

Next 'mememememememememe' then 'mamamamamamamama', then the vowels 'a,e,i,o,u' feeling the sound vibrating across your face

Then use 'n', feeling the vibration up your nose and in your sinuses.

Next, we are going to practice the mantra 'OM', this should be a deep resonance in your face and also internally all the way to your belly. Visualise the sound coming from the third eye chakra and also being absorbed by the same chakra. This is quite an advanced technique, but try the technique it can be quite a profound experience.

Observing the Breath
Take a few minutes to observe your breathing and change your breathing to deep 'in-breaths' filling your belly as well as the lungs. By doing this you are oxygenating your inner organs and allowing a deeper sense of relaxation. By focusing on the breath you are also facilitating the activation of 'chi' or prana developing your own personal energy, and allowing yourself to be connected to universal energy. Remember to keep your tongue gently pressed onto your palate at the top of the mouth.

The Aura
This is the field of subtle energy that surrounds and emanates from every living thing. We sometimes pick up negative vibrations from in and around our environment and it is a good practice to regularly check our aura and to clean it.

Aura Cleansing Meditation
Prepare yourself for meditation. Observing the breath, imagine you are sitting surrounded by white light and then visualise the light changing through all the colours of the rainbow. Visualise negativity like black spots being dissolved into white light.

I've been amazed at the progress made by applying the above learnings. If we can use the above techniques and principles daily - we can all make great improvements to our physical and mental wellbeing.

Chinese medicine

TURNING EAST

Once again, I'm turning to Eastern forms of medicine to alleviate the symptoms causing distress. 

The nerves were getting so bad this week (understandable with the pressures I'm under at the moment), that I was necking the painkillers. And there's only so many ibuprofen one can safely take and so much they can do to benefit my situation, so I had to look for alternatives. The meditation and daily yoga is greatly helping me, but by Thursday, I was actually starting to 'vibrate' with jangly nerves which was probably being worsened by excessive yoga stretching.

Luckily, I managed to find a Chinese treatment centre in Kensington. The doctor did the compulsory checking of my tongue/pulse and after listening to my description of the problem, got me to lie face down in a darkened room with multiple pins stuck in my back and arms, where I happily snoozed for 30 minutes. After the acupuncture session, the charming young lady on reception, convinced me to buy some fairly pricey tea. 

I have to say, even though I have had positive results from acupuncture and Chinese herbal medicine in the past, I still reserve some scepticism towards the benefits of what has been portrayed through scientific research as 'quakery'. Yet, I should have more faith in the healing abilities, as the symptoms do seem to have reduced somewhat today and the tea, a remedy for improving circulation, expensive as it seemed to me for a cuppa....has helped. 

So, applying the modern-world medicines/practices along with the ancient-world remedies/practices - coupled with the learnings of mindfulness, meditation, Qi Gong and Yoga, I really should be able to fix these ailments for good. The desire to heal and the power of my mind to be a part of this process, will likely be the key factor in determining a successful outcome.

Meditation

TIME TO LOOK INWARD

Preparation For Meditation

Find a comfortable position to sit in. Lying down is not a preferable option in meditation practices as one is more likely to fall asleep than to access a meditative trance state. So find a comfortable seating position. If you suffer from lower back pain, then it is advisable to sit against a wall.

Humming Exercise

Take a deep breath in and around the eyes and across the forehead.

Next 'mememememememememe' then 'mamamamamamamama', then the vowels 'a,e,i,o,u' feeling the sound vibrating across your face.

Then use 'n', feeling the vibration up your nose and in your sinuses.

Next we are going to practice the mantra 'OM', this should be a deep resonance in your face and also internally all the way to your belly. Visualise the sound coming from the third eye chakra and also being absorbed by the same chakra space. This is quite an advanced technique, but trying the visualising technique can evoke a more profound experience.

Observing The Breath

Take a few minutes to observe your breathing and change your breathing to deep 'in-breaths' filling your belly as well as the lungs. By doing this you are oxygenating your inner organs and allowing a deeper sense of relaxation. By focusing on the breath you are also facilitating the activation of 'cho' or prana developing your own personal energy, and also allowing yourself to be connected to universal energy. Remember to keep your tongue gently pressed onto your palate at the top of the mouth.

The Aura

This is the field of subtle energy that surrounds and emanates from every living thing. We sometimes pick up negative vibrations from in and around our environment and it is a good practice to regularly check our aura and to clean it.

Aura Cleansing Meditation

Prepare yourself for meditation. Observing the breath, imagine you are sitting surrounded by white light and then visualise the light changing through all the colours of the rainbow. Visualise negativity like black spots being dissolved into white light.

The Crystal Cave Meditation
The above link for a crystal cave, is a powerful meditation video, which makes use of Binaural beats to link the two hemispheres of the brain. Robert Monroe was a pioneer of using offsets of tones which the brain creates as a vibratory effect in the inner ear. Robert set up his own programs using different frequencies for relaxation called Hemi-Sync, and frequencies for what he claimed were able to activate Astral Travel and out-of-body experiences.

For some, the consent for meditation, has to come from within and listening to other voices will not work. One great way to assist in meditation practices for those finding it difficult taking guided meditations, we can record our own voice for guidance. The following is one example of a self-guided medidation.

To begin: Sit in your chosen meditation pose.

Regulate your breathing and be aware of your surroundings, the people around you, your body, thoughts and finally take your awareness fully into your breathing. Deep abdominal breaths, letting your chest expand, as well as your belly.

Count down from 10-1. On each count, a deep breath will be taken and you will sink lower into your meditation.

Release the needs of the body and those of the mind when you get to 1. Feel like you are floating weightless in a tunnel. See brilliant white light at one end of the tunnel. Be aware of yourself floating in this space.

Take 5 deep breaths; with each breath out, visualise it taking you nearer to the end of the tunnel. On the last breath enter the light.

As the light around you fades, visualise walking along a vast shore with a huge ancient white cliff face on the right-hand side, towering above you, exuding great power and protection. To your left is a vast calm sea of turquoise blue and the sun is shining around you. Take a few deep breaths in this space.

As you walk along the beach, visualise a cave opening where a beautiful soft glow of light is pulsing from within.

Take three deep breaths as you approach the cave and enter.

Notice a crystal door in front of you.

Reach out and touch it.

The door disappears and you see an immense cavern whose walls are covered with billions of crystals blazing with light.

A powerful yet comforting energy emanates from this crystal room. Step into this cavern.

Feel the warm energy pouring around you, caressing your skin and hair with soft waves of light.

You notice an area in the centre of this room with cushions or a chair for you to lie down or sit. Go there now, lie or sit down.

Now close your eyes.

Feel as if you have been enveloped with pure love, tranquillity and peace. As you lie there allow the sensations to embrace your mind and body. See the energy around you pouring into your body.

Ask to be shown a coloured crystal, which will help to increase your well-being.

The appropriate crystal will appear next to you.

Pick up this crystal and make a note of its colour.

Feel the power of this crystal and feel its energy dissolve your fears.

Give thanks to the crystal cave and take 5 deep breaths. With each breath, you see the room gets dimmer and dimmer until it is dark and you are aware of being back in the tunnel.

Feel yourself floating in this dimension for a while and use this safe place to absorb the energies that you have been given.

Five deep breaths, with each breath taking you closer to the other end of the tunnel, which is pulsating with brilliant white diamond sparkling light. Enter the light.

As the light fades you feel you are back in your body. Be aware of your breath in your physical body, as it fills you and cleanses you. Be aware of your body, wiggling your toes to fill the body with your spirit.

Three deep breaths and then slowly open your eyes.

Regular Practice Brings Greater Results
The above meditation techniques should be practised regularly as a way to centre and connect with our inner selves. If the first attempt produces no observable results, try some of the different techniques and consider the times, types of food, the environment and mind state. All suggestions have to be followed consensually. If there are any doubts or fears about the process, the meditations will not work as well or not at all. Belief, openness and acceptance of the benefits will bring the best results.

Being watched

SPIES LIKE US

Tricky times for all. What with the terrorist attacks last week and potential for more to come, never have we experienced such an unprecedented threat of danger of this kind before. 

During the Second World War, sirens were sounded and many had a choice to evacuate from the blitz bombing of civilians in London. Even the IRA gave bomb threat warnings. The cold war was the closest we've come to being annihilated by our unknown adversaries but with this current terrorist threat in our mists, we can't know when or from whom the next attack will come. 

Surrender Our Rights

It's come up so many times in the news recently and I've broached this topic before. Our right to privacy. Many are concerned about their private information getting in the wrong hands and with the digital age, this information can be easily accessed and kept forever. With CCTV/high definition cameras, we can be monitored wherever we go, secretly watched from the air, with our every movement tracked by our smart phone. Our devices not only give away our location but also have cameras and microphones which can eavesdrop on our most intimate moments too. Face recognition technology and 'buzzword' tracking software that can flag up words used in our communications and utilised to predict our every movement, work out our preferences/patterns and profiled/assessed for later use - not just for marketing but to determine who we are and what we are likely to do in any given situation.

So, what's worse? The threat of danger from unknowns or feeling like you're being spied on all the time? How ironic I thought, that people say 'I have nothing to fear by being watched as I have nothing to hide' - yet we recently underwent a huge investigation with News International into the hacking scandal and infringements on our civil liberties.

How doubly ironic that I am (still) employed by this same organisation and I also feel like I'm being watched by them right now. 

Many of the celebrities being hacked into, voiced their feelings of paranoia and stress caused from being hounded by the press, not knowing how or from where their intimate secrets were being leaked and used against them. Is this what we want? Surely the better solution is to bring communities together. Getting to know our neighbours and between us all, making better efforts to protect and look out for each other, will help protect our community at the same time as retaining our privacy.