Ayurveda Lifestyle
                                                                      Certificate Course 2009
Ayurveda ...
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754


                     2
Commencing Mantra
                                                                      Om.
                              ...
healer’s prayer
                       Lord,
      Make me an instrument of your health
     Where there is sickness, let ...
Course Information
                                                                      Optional reading

               ...
Ayurveda Elements © 2009
       Copying whole or part of this work should be performed only with the
           written pe...
Course Curriculum
                                                                      Module Topics
                    ...
ayurveda is the      contents
                             Weekend 01

        knowledge that
                            ...
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754




                                Weekend 01
       ...
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754


                     10
Introduction to Ayurveda
                                                                      Ayus            ……………………………...
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754


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Geographical Origin

                                                                      …………………………………………………………………………………...
Branches
     1.   Kaaya cikitsa              General medicines
     2.   Baala cikitsa              Paediatrics
     3.  ...
Flowing with nature
                                                                      We grow from the events in our l...
Wheel of Life
     The 8 sections represent a balanced wheel. Take the centre or hub, of the wheel as 0 (totally dissatis-...
Keeping your ‘wheel of life’ in mind, what are your short and long term goals or intentions? What do
                     ...
The path to a long,


        healthy life.


      Art is defined as


      the dance of the


     goddess of wisdom.

...
Four phases of life - aashrama
                                                                      Brahmacarya ………………………...
Life pursuits - purusha artha
     Dharma – Artha – Kama – Moksha

     What is my plan / dream / goal?
     What would I ...
Life pursuits in practice
                                                                      My main goal

            ...
Society and You - sad-vrittam
     Ashtanga Yoga

     Yama                Social rules: Active compassion, truthfulness, ...
Behavioural tonics for a Long healthy life
                                                                      1.    Spe...
Just For Today
     Just for today I will try to live through this day only
         & not tackle my whole life problems a...
Daily Routine - dinacarya

                                                                      dina       ……………………………………...
05 • Daily bodily cleanses

     ……………………………………………………………………………………………………………

     ……………………………………………………………………………………………………………...
10 • Work

                                                                      ……………………………………………………………………………………………………………...
15 • Gentle stretch

     ……………………………………………………………………………………………………………

     ……………………………………………………………………………………………………………

     ...
My Daily routine
                                                                      The following is a sample day with ...
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754


                     30
Massage - Abhyanga
                                                                      Ayurveda recommends the practice ...
2. FACIAL MASSAGE
     You may use oil or the following cleanser for facial massage.
     INGREDIENTS
     - 1 cup jojoba/...
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


                     34
Creative Visualisation
                                                                      Though Western medicine is re...
BEGINNING THE EXERCISE
     Imagery is very potent at the three transitional points of your day. Upon waking, at twilight ...
The sun’s rays enter your palms, circulating through the hands and finger tips so that there is a ray of
                 ...
1.   nidra                 Rest

     1.   What are the three signs of healthy sleep?
     2.   What should the direction ...
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09 Weekend 03 Nutrition

  1. 1. Ayurveda Lifestyle Certificate Course 2009 Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754 phone/fax 02 9904 7754 info@ayurvedaelements.com 17 Orchard Road Chatswood Sydney 2067 • Ayurveda Elements 1 • Ayurveda Health Resorts • Australian Sanskrit Institute www.ayurvedaelements.com www.ayurvedahealthresorts.com www.australiansanskritinstitute.com
  2. 2. Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754 2
  3. 3. Commencing Mantra Om. saha naa-vavatu saha nau bhunaktu saha veeryam karavaa-vahai tejasvina-avadheetam-astu maa vidvisha-avahai om shaantih shaantih shaantih 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. Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754 Concluding Mantra Om. sarve bhavantu sukhinah sarve santu nir-aamayaah 3 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.
  4. 4. healer’s prayer Lord, Make me an instrument of your health Where there is sickness, let me bring cure; Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754 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; 4 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)
  5. 5. Course Information Optional reading 1. David Frawley Ayurveda and the Mind 2. Harish Johari Chakras 3. Invis Multimedia Ayurveda – Mantra of Niramaya (105 page book with innumerable colour plates) 4. Invis Multimedia Ayurveda – Mantra of Niramaya (CD Rom –around 4.5 hours of viewing) 5. Invis Multimedia Panchakarma (110 page book with innumerable colour plates) 6. Invis Multimedia Panchakarma (DVD 50 minutes) 7. Maya Tiwari Ayurveda –a life of balance 8. Maya Tiwari Ayurveda Secrets of Healing 9. Pratima Raichur Absolute Beauty Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754 10. Robert Svoboda Ayurveda Life, Health and Longevity 11. Robert Svoboda Prakruti 12. Vasanth Lad Ayurveda – The Science of Self-healing 13. Vasanth Lad A Complete Guide to Clinical Assessment Assessment Criteria 1. Classroom participation 30% of the total marks 5 2. Assignment, homework 20% of the total marks 3. Examination 50% of the total marks 4. Pass mark Minimum 60 % 5. Attendance Minimum 15 days is essential to qualify for the exam 6. Certificate 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. 3. Start an email account, if you don’t have one, so that we can have group discussions.
  6. 6. 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 cconsult your health practitioner. Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754 6
  7. 7. 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 is 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. Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754 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. 7 The above order is subject to change if necessary.
  8. 8. ayurveda is the contents Weekend 01 knowledge that Introduction 11 Flowing with nature 15 Four phases of life 19 indicates what is Life pursuits 20 Behavioral tonics 21 Daily routine 25 appropriate and Massage 31 Creative visualisation 35 Pillars of health 39 inappropriate Health questionnaire 42 Natural urges 45 Life as spiritual practice 47 for a blissful life. Evolution 49 Energy vortexes 51 Subtle and gross body 52 as well as what is The modes of universe 53 Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754 Five elements 55 Doshas 58 auspicious and Subtle qualities 60 8 Your mind-body type 61 Elemental types 62 inauspicious Dosha types 65 Appendices Moment meditation 76 for longevity. Flow with the seaason 87 Study of doshas 90 Gunas 91 charaka samhita 1.41 Homework 94
  9. 9. Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754 Weekend 01 Life, Mind and Body 9
  10. 10. Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754 10
  11. 11. Introduction to Ayurveda Ayus ………………………………………………………………………………………… ………………………………………………………………………………………… ………………………………………………………………………………………… Veda ………………………………………………………………………………………… ………………………………………………………………………………………… ………………………………………………………………………………………… Ayurveda ………………………………………………………………………………………… ………………………………………………………………………………………… ………………………………………………………………………………………… ………………………………………………………………………………………… Origin of Ayurveda Brahma …………………………………………… ………………………………………… …………………………………………… ………………………………………… Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754 Prajaa pati …………………………………………… ………………………………………… …………………………………………… ………………………………………… Ashwini twins …………………………………………… ………………………………………… …………………………………………… ………………………………………… 11 Sahasra aksha …………………………………………… ………………………………………… …………………………………………… ………………………………………… Munis …………………………………………… ………………………………………… …………………………………………… ………………………………………… Tantraani …………………………………………… ………………………………………… …………………………………………… …………………………………………
  12. 12. Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754 12
  13. 13. Geographical Origin …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754 Literature Caraka samhita Caraka General medicine …………………………………………………………………………………………………………… 13 Sushruta samhita Susruta Surgery …………………………………………………………………………………………………………… Asthaanga samgraha Vaagbhata General medicine …………………………………………………………………………………………………………… Ashtaanga hridaya Vaagbhata General medicine ……………………………………………………………………………………………………………
  14. 14. Branches 1. Kaaya cikitsa General medicines 2. Baala cikitsa Paediatrics 3. Graha cikitsa Psychiatry and psychology. Also healing with gems, colour, music and mantra. 4. Uurdhvaanga cikitsa Therapeutic and surgical procedures are described to correct con- ditions of the ears, nose, throat and eyes. 5. Shalya cikitsa Surgery. 6. Visha cikitsa Toxicology. 7. Rasaayana cikitsa Rejuvenation. 8. Vrsha cikitsa Fertility therapy that deals with sub fertility management of male and female, prenatal, natal and postnatal conditions. …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… Ayurvedic scientists discovered and used o Over 100 surgical instruments o Various surgical methods o Artificial feeding Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754 o Intramuscular medication o Plastic surgery o Oxidised, safe metals as internal medicines o Over 11,000 herbs o Immobilisation techniques o Various types of bandages 14 …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… ……………………………………………………………………………………………………………
  15. 15. 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 fol- lowing categories: 1. Aashrama Four phases of life …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… 2. Purusha artha Four life pursuits …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… 3. Brahma carya Cruising with the cosmos …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754 4. Sadvritta Living in harmony …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… 15 5. Dina carya Dancing with the day …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… 6. Ritu carya At ease with the seasons …………………………………………………………………………………………………………… ……………………………………………………………………………………………………………
  16. 16. Wheel of Life The 8 sections represent a balanced wheel. Take the centre or hub, of the wheel as 0 (totally dissatis- fied) 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 16
  17. 17. 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 5. Money Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754 6. Partner/Relationship 7. Personal growth 17 8. Fun/Recreation
  18. 18. The path to a long, healthy life. Art is defined as the dance of the goddess of wisdom. Every molecule in Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754 18 our body is dancing. Life is a vibrant, evolving art.
  19. 19. Four phases of life - aashrama Brahmacarya …………………………………………………………………………………………… Garhasthya …………………………………………………………………………………………… Vanaprastha …………………………………………………………………………………………… Sanyasa …………………………………………………………………………………………… …………………………………………………………………………………………… …………………………………………………………………………………………… I have achieved/want to achieve the following: Brahmacarya …………………………………………………………………………………………… 0-30 …………………………………………………………………………………………… …………………………………………………………………………………………… …………………………………………………………………………………………… Garhasthya …………………………………………………………………………………………… 30-60 …………………………………………………………………………………………… …………………………………………………………………………………………… Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754 …………………………………………………………………………………………… Vaanaprastha …………………………………………………………………………………………… 60-80 …………………………………………………………………………………………… 19 …………………………………………………………………………………………… …………………………………………………………………………………………… Sanyasa …………………………………………………………………………………………… 80+ …………………………………………………………………………………………… …………………………………………………………………………………………… ……………………………………………………………………………………………
  20. 20. Life pursuits - purusha artha Dharma – Artha – Kama – 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? …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… 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? …………………………………………………………………………………………………………… 20 …………………………………………………………………………………………………………… 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. …………………………………………………………………………………………………………… ……………………………………………………………………………………………………………
  21. 21. 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 …………………………………………………………………………………………………………… 21 …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… ljoieuljoieuljoieu
  22. 22. 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 …………………………………………………………………………………………………………… Dhyaana Meditation …………………………………………………………………………………………………………… Samaadhi Manifestation …………………………………………………………………………………………………………… Getting God Delivered to Your Door Step! Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754 Bhartr Hari’s method Udyama Conscious effort …………………………………………………………………………………………………………… Saahasa Immediate action 22 …………………………………………………………………………………………………………… Dhairya Courage through understanding …………………………………………………………………………………………………………… Buddhi Intelligence …………………………………………………………………………………………………………… Shakthih Massive action …………………………………………………………………………………………………………… Paraakrama Pro-activeness ……………………………………………………………………………………………………………
  23. 23. Behavioural tonics for a Long healthy life 1. Speak truth. 2. Stay away from addictive habits. 3. Practice active compassion. 4. Take time to rest and rejuvenate. Avoid over-exer- tion. 5. Speak pleasantly and carefully. Use gentle words. 6. Clean the body by regular bathing. 7. Be courageous and patient. 8. Always be charitable. 9. Follow religious and virtuous acts according to your own beliefs. 10. Always be calm. 11. Practice safe sex. 12. Respect your teachers, elders, nature and all animals. 13. Always be loving and caring. 14. Be merciful to all who are in need of your help. 15. Maintain balance in waking and sleeping in the night; do not stay awake long in the night and do not sleep in the daytime. 16. Take milk and ghee in moderation in your diet. 17. Understand the right action according to time, place and circumstances. 18. Develop the habit of planning and sticking with the plan. It is said that failing to plan is planning to fail. 19. Always be humble. 20. Behave according to the rules of society. 21. Do not be mean-spirited; be generous and sharing. 22. Strive towards pure consciousness. 23. Respect and serve your elders and wise people. 24. Respect and serve priests, sages, and saints who serve Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754 your religion and the Divine. 25. Respect and serve the people who have conquered their senses. 26. Practice spiritual activities. 27. Continually study new science, advances, research and philosophies. 28. Utilize the wisdom for the benefit of all beings. 23 29. Eat in a calm, settled atmosphere. 30. Always sit down to eat. 31. Eat only when hungry. If not correct your digestion. 32. Avoid ice-cold or extremely hot food and drink. 33. Don’t talk while chewing. 34. Don’t eat too slowly or too quickly. 35. Eat only if previous meal is digested. 36. Take a few sips of water with meals. 37. Eat freshly prepared foods whenever possible during meal times. 38. Sit quietly for a few minutes after eating. 39. Food should please all five senses. 40. Breathe deeply.
  24. 24. 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. 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 Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754 anything & not try to improve or regulate anybody except myself. Just for today I will have a program. I may not follow it exactly, but I will have it. 24 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.
  25. 25. Daily Routine - dinacarya dina ……………………………………………………………………………………………… carya ……………………………………………………………………………………………… aacaara ……………………………………………………………………………………………… 01 • Awakening …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… 02 • Affirmation & visualisation …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754 03 • Answering nature’s calls …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… 25 …………………………………………………………………………………………………………… 04 • Oil-massage and exercise …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… ……………………………………………………………………………………………………………
  26. 26. 05 • Daily bodily cleanses …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… 06 • Shower/bath …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… 07 • Breathing exercise …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754 08 • Meditation …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… 26 …………………………………………………………………………………………………………… 09 • Preparation and eating food …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… ……………………………………………………………………………………………………………
  27. 27. 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 …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… 27 …………………………………………………………………………………………………………… 14 • Bath/shower …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… ……………………………………………………………………………………………………………
  28. 28. 15 • Gentle stretch …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… 16 • Light dinner …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… 17 • Reflection …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… 18 • Reading from an enlightening book Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754 …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… 28 19 • Sleep/rest …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… ……………………………………………………………………………………………………………
  29. 29. 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. Awakening. Visualisations and affirmations. 2. Emptying bowels bladder. 3. Cleansing teeth, tongue, nose eyes and ears. 4. Exercise. 5. Massaging body, face and scalp. Shower. 6. Yoga asanas -Praanaayaama. 7. Meditation / reading from an enlivening text. 8. Dressing and grooming. 9. Prepare and take breakfast. 10. Daily duties in the most positive consciousness. 11. Lunch and a gentle walk, appreciating nature. 12. Continue daily duties. 13. Plan the schedule for the following day. 14. A foot massage. Have a shower or bath. 15. A stretch, rest or meditation. 16. Prepare and have dinner. 17. Spend some time with family / friends. 18. Take a gentle walk. Assess your performance during the day and Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754 19. contemplate the lessons given. 20. Prepare to sleep. 21. Bed time. 29 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.
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  31. 31. Massage - Abhyanga Ayurveda recommends the practice of daily self-massage, called Abhyanga. Mas- sage 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. Self- massage is an easy, grounding meditation that promotes wellbeing at all levels. WHICH OIL? Ayurveda, generally recommends oil massage. Sesame oil is consid- ered 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 nur- turing mind-set. Tap into your tactile sensitivity, moulding and stroking your body like a sculptor creating a masterpiece. Keep the pressure firm but not pain- ful beyond tolerance. Following are comprehensive instructions on the practice of self-massage. 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 Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754 1. Apply oil to the whole scalp by systematically parting the hair and squeez- ing 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. 31 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; fa- cilitates the release of mood elevating serotonin and relieves mental tension. • Relieves dizziness and tinnitus, reduces blood pressure.
  32. 32. 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 con- tours. 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 sys- tem. 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 se- quence, 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. 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. BENEFITS 32 * Tones the skin, muscles and strengthens the bones. * Increases suppleness and circulation, noticeably reducing cellulite. * Corrects the flow of electromagnetic energy. Increases stamina, en- ergy and immunity. * Balances the function of all internal organs. PRECAUTIONS If you have a cold, fever, diarrhoea, severe indigestion or any other seri- ous health problem, consult your Ayurvedic physician before perform- ing self-massage. Avoid heavy pressure over varicose veins, bruised or fractured areas.
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  34. 34. Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754 34
  35. 35. 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 experi- ences, 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. Gar- dens 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 research- ers 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. 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 atten- tion 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 Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754 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, influenc- ing the physical materials of our bodies by utilising our unique creative imagination. 35 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 sensa- tion 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.
  36. 36. BEGINNING THE EXERCISE Imagery is very potent at the three transitional points of your day. Upon waking, at twilight and be- fore 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. 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. 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 36 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 ab- domen, 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.
  37. 37. 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. 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 mix- ture, cleansing your skin. The tide enters the soles of feet and creates spiral currants of water wash- ing 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 Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754 ocean, swimming out confidently to out the hori- zon. 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. To- tally revived and refreshed you say to yourself with 37 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 al- ways.” Affirmations Repeat your favourite from the following phrases at the end of each visualisation: I comfortably and easily release the old and wel- come the new in my life. I am safe. I only create joyful experiences in my life. I accept and rejoice in myself.
  38. 38. 1. nidra Rest 1. What are the three signs of healthy sleep? 2. What should the direction of head be when you sleep? 3. What is the best time to go to sleep? 4. What are the techniques to optimise quality of sleep? 5. What are the activities included in nidra? 6. What are the best positions for sleep? 7. Who should have a siesta? What are the effects of regular day sleep? Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754 …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… 38 2. maithuna Relationship 1. What is the most important relationship? 2. What are the techniques to optimise relationship with your partner? 3. How do you improve your relationship with your family and friends? 4. How do you improve your relationship with society? 5. How do you improve your relationship with nature? …………………………………………………………………………………………………………… …………………………………………………………………………………………………………… ……………………………………………………………………………………………………………

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