Wellness Journal

Our latest stories and guide to wellness.

A Voyage into Yoga Nidra- Bannie Williams.

Yoga Nidra is a guided, relaxation meditation and one of the deepest of all yogic states. The intention of yoga Nidra is to enter a state of conscious sleep, where we cultivate and experience a great sense of calm and peace.

Yoga Nidra has been used to relieve anxiety, depression and sleep disorders. Aside from a deeply relaxing and restorative experience, here is what to expect in a Nidra Class:

• Get comfy! A mat, a blanket and a cushion/bolster are all welcome props for Nidra practice

• Depending on the teacher, class may begin with a few “wind down” yin shapes to release the physical body as we prepare to find stillness for the Nidra part of the practice

• Expect to be laying down. Savasana is the most common pose for Nidra

• Your teacher will use a number of techniques to encourage you to drop out of the mental space and focus your attention on your breath and body. Techniques often used include: body scans, breath awareness and perhaps even a described visualisation (we love venturing to a mental tropical island of sorts)

• Nidra is an opportunity to drop out of your conscious mind and into a conscious state of sleep (that hazy space we enter when on the cusp on drifting off!)

• Whilst we can’t promise you won’t nod off, deep relaxation and restoration is the intention

• Once class has concluded, we recommend floating out of class on that Nidra cloud and straight into bed

They say 60 minute yoga Nidra practice is equivalent to hours sleep! Wowee.

Our Favourite Immune Boosting Winter Foods

So what exactly is the immune system? The immune system is a complex network of cells and proteins that work together to protect and defend the body against unwanted pathogens and infection. 

The immune system is triggered when it detects microbes (germs) and unwanted bacteria entering the body and acts quickly to fight them off. It is made up of: white blood cells, bone marrow, the lymphatic system, antibodies, spleen and thymus (lymph node in the chest).

Other components/barriers of the immune system:

• Skin- a physical/waterproof barrier that secretes bacteria killing properties

• Lungs- mucous in the lungs traps foreign particles and triggers coughing

• Digestive tract/the Gut- makes up 75% of our immune system as acid in the stomach can kill most germs

• Other defences include saliva and tears

The importance of Gut Flora- The Gut is 75% of our immune system!

The gut is made up of billions of “healthy” bacteria (known as gut flora) to maintain a healthy digestive tract. The right balance of gut flora enables the gut to flourish and support a healthy and functioning immune system.  

 What can  impact and compromise your gut flora: 

• High sugar diet

• Food/ingredient intolerances

• Consumption of antibiotics or anti-inflammatories

• Infection or illnesses including food poisoning and gastro  

 Gut health indicators:

• How regular you are (this changes in each person- but regular to your own, well “regularity”

• Presence of any gastrointestinal upset

• Constant bloating/constipation

• Reflux/indigestion

• Sleep disturbances/fatigue

• Weight fluctuations

• Skin irritations

• Presence of new Food intolerances

 *If you experience multiple of of these symptoms, you may need to seek medical advice to determine whether further action is required.

 How to support a healthy gut:

• Take a probiotic supplement and consume probiotic rich foods including yoghurt

• Eat plenty of high fibre foods (fruit, vegies, wholegrains) to keep regular

• Enjoy gut loving- fermented foods (miso, saukraut)

• Avoiding high sugar and processed foods, too much saturated fat, artificial sweeteners, excess alcohol

• Other tips- lower stress levels and eat slowly!
  

 Easy and simple ways to boost your immune system during Winter:

• Load up on nutrient dense and high fibre foods- wholegrains, greens, probiotic rich foods (yoghurt, fermented foods)

• HYDRATION- assists with stomach lining production and our body can fight infection more effectively when we are hydrated!

• Prioritise gut health to support your immune system

• Reduce processed sugar consumption

• Consume foods rich Vitamin C and B12 (greens, eggs, and beef, chicken)

• Consume foods and ingredients that are anti-inflammatory and antibacterial
  

 Our tips on what to eat to kick a cold:

• Honey- has strong antibacterial properties

• Garlic- associated with reducing cold symptoms

• Chilli- can help clear our blocked sinuses

• Lemon- alkalising  and anti-bacterial properties and high in vitamin c

• Ginger- anti-inflammatory and can assist with gut health

• Turmeric- anti-inflammatory properties

• Foods rich in vitamin C- helps boost immune function, berries, apples, oranges

• Broths- contain electrolytes, nourishing and hydrating, chicken soup and miso soup

• Germ fighters: Kale, broccoli, cranberries, green tea, red onions, blueberries. All have an antioxidant called quercetin that may help you fight the common cold

Avoid:

• Excess coffee/stimulants

• Alcohol

• Foods with little nutritional value

• Highly processed/sugar dense foods.

Need some meal inspiration? Immune Boosting Green Soup is on constant rotation in our household!

Hydration and Health

Water is the planets most significant natural wonder, accounting for a large portion of the earth as well as a fundamental component of all life form. Research has also demonstrated the hydrating qualities of this transparent liquid for centuries, proving to provide an abundance of both internal and external health benefits.

However, there is often confusion in relation to exactly how much water we should be drinking in order to reap the health benefits and prevent the onset of dehydration.

Generally, the body requires between 2-6L per day depending on the outside temperature, humidity, level of activity, pregnancy as well as the diet. Despite these factors, it is typically recommended we consume a minimum of 8 glasses per day in order for the body to function efficiently.  

Water accounts for around 80% of our body composition and is primarily responsible for the transport of nutrients through a series of molecular processes. Water is also the main source of fuel for our brain and has a vital role in assisting almost all metabolic reactions including energy production, appetite and thermoregulation. Water also acts as a lubricant for joint movement and supports skeletal health.  

A reduction in body water or hypohydration, can lead to a number of negative health implications including fatigue, poor concentration, digestive upset and ultimately lead to dehydration. In order to avoid these symptoms, maintaining fluid balance is vital and sipping on water as apposed to large gulps is also recommended to ensure maximum absorption.

On the other hand, there is a condition referred to as hyponatremia which is commonly known to as water toxicity. Hyponatremia can result from an over consumption of water causing sodium in the body to dilute. This increases the body’s water content and leads to excess swelling of the cells. Generally athletes or marathon runners are at a higher risk of experiencing this condition and it can lead to a number of negative symptoms including muscle cramping, nausea, loss of appetite and seizures. It is not uncommon for dehydration to be confused with the symptoms of hyponatremia, although it is a relatively rare condition.

However, appropriate levels of H2o not only has internal health benefits including organ function, optimal digestion, toxin eradication and cell hydration. This non -caloric elixir, is responsible for a number of external benefits including vibrant, radiant skin, weight management as well as strong healthy hair. When it comes to beauty, hydration is perhaps the most simple and effective ritual one can practice. Research has demonstrated the direct link between h2o consumption in reducing the signs of ageing, boosting tired skin and preventing dryness. Water also assists with circulation in the body, which can prevent the appearance of veins and fine lines.

It is apparent some of us struggle to sip down the recommended levels of this natural beauty tonic and tend to only drink when thirsty. Unfortunately, this not the most beneficial way to maintain lusciously hydrated cells. Nutritionists and health care professionals recommend setting water goals and aiming for around 200ml per hour whilst awake. An effective way to measure this is by marking a water bottle with “goal lines” to sip towards each hour of the day. Another way is to increase the palatability of water and infuse it with fresh lemon, cucumber or mint. This can also increase the nutritional value.

Kick starting the day with a large glass of hot water and lemon can also have a beneficial beauty effect. Lemon is extremely alkalizing on the body and the combination of the two can help boost liver function and assist with the eradication of toxins. A toxin free body shines through our external cells and can promote brighter, more alert looking eyes as well as clearer skin.

However, there are other dietary related factors which can inhibit water absorption and negatively influence the hydration of cells. These include excess quantities of caffeine, alcohol and sodium. Caffeine is a strong diuretic and can cause the body to slip into hypohydration, whereas alcohol can dry out the skin and cause strain the liver. Excess levels of sodium can also cause fluid retention and bloating.

Hydration is also a natural remedy for fighting sickness. Maintaining fluid balance whilst the immune system is compromised, is critical for recovery and flushing out toxins. Dehydration during sickness can exacerbate the symptoms and delay healing time.

Water also has a number of external beauty uses. Hair dressers claim that rinsing hair under cold water constricts the cuticle layer, leaving hair glossier and less frizzy after washing. Injecting a stream of cold water into showers can also boost circulation throughout the body as well as close off pores. Sea salt is also a natural antiseptic and a powerful healing substance for abrasions or swelling.

About the Author

Bannie Williams is a Nutritionist, yoga teacher and the founder of Fort Green Yoga. Bannie has written health articles for a number of Australian and International publications including Women’s Health, Nourished Journal and CLEO magazine.

IG: @banniewilliams

An Introduction to Reiki by Christy Champoise

The Japanese word ‘Reiki’ translates as: Universal Life Energy.

Reiki is traditionally used to help ease emotional, mental and physical ailments. This Ancient practice endeavours to accelerates the body’s own ability to heal, as the practitioner corrects or shifts energetic imbalances of the mind, body, and spirit. It is a non-invasive practice that can occur with or without touch. The benefits of Reiki can include: improved sleep, decreased stress, improved energy levels and emotional healing or “letting go”.

Reiki Practitioner and Fort Green Yoga teacher Christy Champoise shares her personal insight to Reiki…

My Reiki knowledge was passed to me by my teacher Abbey Fox, a Reiki Master of the Usui method. This lineage has an oral history that has passed from teacher to student since the late 1800’s from the founder Dr Mikao Usui.

Dr Usui, a Japanese minister and president of a University in Kyoto, uncovered the healing practice of Reiki through studies of Sanskrit and Buddhist scriptures. Some describe the physical aspect behind the healing as a current of energy or life force similar to the explanation for Qi (TCM) or Prana (Yoga).

What makes Reiki unique, is the attunement process which is passed on from teacher to student in succession over time. This can be described as an ancient process of fine-tuning the physical and etheric bodies to a high vibratory level.

The word Reiki comes from the Japanese words: Rei which means "Higher Power" and Ki which is "life force energy.”  It translates as ‘universal life energy’, the energy that is continuously supporting life.

My Reiki practice is informed through my previous experiences with energy work such as with Acupuncture, Jin Shin Do (Acupressure), and my personal spiritual practice. I use Reiki healing with clients who are in need of support and energetic balancing. Reiki enables me to attune a clients body in such a way that I get physical feedback and responses in my own. This allows me to offer the necessary space, setting and direction to facilitate healing.

For the client, Reiki is about their own specific intention and awareness of their internal world of thought, feeling and emotion. I use crystals in my energy work to enhance the body’s own energy field and pathways (known as the meridians (TCM) or nadis (Yoga). These pathways can become scattered, deficient, excessive and blocked. Crystals aid in the healing and movement of energy through these channels.

After a session you may feel extremely relaxed or even energised. Clients often experience a clearing of emotions such as anger and sadness. Reiki can help to address physical and energetic imbalances and activate natural repair mechanisms. Reiki also heals many aspects of one’s life as it empowers the receiver to take the next most appropriate step toward their own growth and development through coming back into harmony with themselves.

How do I Book a Reiki session?

You can book a session with Christy on Monday, Tuesday or Friday afternoons in Ivanhoe at Sonia Perez Chinese Medicine in Ivanhoe.

 60 min session $110

75 min session $140

90 min session $170

About the Author

Hello! My name is Christy Champoise. I have worked within the field of health and wellness for over 14 years, having undergone studies in Traditional Chinese Medicine, Health Science, Counselling and Reiki. I have over 12 years of experience teaching yoga and meditation both in Canada and Australia and have been involved with various non-for-profit organisations to support marginalised communities.  I have an interest in the holistic model of transforming the human experience of suffering and trauma through natural healing modalities, talk-therapy, mindfulness, and embodiment. I support my clients through a holistic, person-centred approach promoting self awareness and helping them overcome limitations to their well-being.

Email: cchampoise@gmail.com

IG: @christychampoise

Facebook: Luminous Wild

Why Meditate? by Lucienne Di Tempora

Benefits of Meditation- Many, but none (if you don’t practice).

No one can meditate for you. But when you do- there are many benefits. However, it does require an effort to maintain a consistent commitment to the practice in order to really experience the effects and benefits on offer.

Before we dive in, let me define what Meditation is. 

Put simply, the practice is about waking up, turning on the light and seeing clearly. With this illumination, things become familiar, and understanding is available which is where insight and wisdom will dawn from. A common misconception is that mediation is about “relaxation”, although this is a by-product and indeed a benefit, it is not the intention. Other misconceptions include escaping into an imaginary world or the most common belief, emptying the mind. 

The main aim of meditation (dating back thousands of years) is to tame and train the mind so that we can work with it, collaborate with it and ride it so that it doesn’t control us i.e. have thoughts but don’t let those thoughts have you. This is done through attention training — a traditional form of Mindfulness that Meditation teaches.

There is nothing to achieve with meditation, rather we set out to simply learn… about ourselves, our habits, our patterns, our projections and the affect that those conditionings have on our relations to people, things, places and situations. We become so familiar with our conditionings that we begin to see through them, and eventually cut-through them to see what is really there without any preconceptions. Then we move from a place of reactivity and to an ability to respond (responsibility) and in so doing, decrease the perpetuation of stress, anxiety and worry that comes from an afflicted and confused mind. Such a disturbed mind impacts the health of our body and general state of being and, ultimately, our quality of life.

Training the mind toward clarity, strength, and stability will give you the tools you need to deal with any experiences that usually knock you off balance. Furthermore, you’ll find that you can manage and deal with painful experiences in a much more healthy and helpful way as you live with greater equanimity and feeling grounded.

We will always get knocked about, but the ups and downs are closer to our baseline of balance, so we find it easier to recover, repair and return to equanimity and feel grounded. However, to develop and maintain this stability of mind, we need to set aside time to meditate each day and train ourselves to “pay attention”. This is a discipline. The qualities it requires are also the benefits it provides — patience, strength, clarity,  just to name a few. Repeated practice of meditation over time results in lasting traits and qualities that naturally seep in while you sit and then spontaneously seep out while you live. 

We will experience these benefits in our day-to-day life as we experience the transparency of thought. Each meditation session is like giving ourselves a mental flossing — moving what is stuck and causing dis-ease. We begin to see through our projections and illusions as they occur and have the chance to free ourselves from them before being trapped by them. We now meet life’s ups and downs with skilful intelligence. We have access to more moments of mindfulness throughout the day. We can see situations panoramically and so recognise our emotions, thoughts and feelings as temporary experiences and causes of stress, worry or anxiety if we believe them and feed them with our attention. We respond, rather than react. And the more we practice, the more we expand that spaciousness between reaction and response, known as patience, this takes us out of our own prison sentence and into a place of possibility.

In the reactive mode of mind, we are worrying, anxious, and stressed. In the responsive mode of mind, we are at peace with ourselves, others, and the world at large. Human emotions rise and fall in dependence on causes and conditions and meditation trains us to have greater agency over our responses. The ability to RESPOND is the skilful intelligence we develop in our practice; that is our “superpower” when things get tricky or sticky. And the best part is ... we do NO-THING to develop this responsiveness. We sit, maintain relative stillness and see with open eyes (literally) what comes up. We simply watch and observe the mind’s comings and goings while staying grounded and anchored by the breath. 

We will never stop experiencing the full spectrum of human emotions; that is part of living, embrace it as best as you can. However, with meditation, we can learn to respond to the array of emotions in such a way that brings us back to balance; instead of perpetuating a habit of emotion overpowering us, we can take control.

What’s more, the benefits are also profoundly physiological too. The most current clinical data suggests that a regular meditation practice naturally alters the activity in the brain and can retrain it by creating new neural pathways. So, we are essentially rewiring our mind so that it works with us rather than against us. 

Here are just a few benefits that have been scientifically proven:

• Reduces pain and enhances the immune system, enabling it to better fight disease

• Increases cognitive and emotional control

• Enhances emotional awareness regulation (i.e., deeper understanding of our emotions) 

• Increases wakefulness, concentration, and decision-making (the underpinnings of our life)

• Increases learning, memory and emotional regulation

• Enables greater empathy and compassion towards ourselves and others.

One more benefit is Happiness. However, not how society might describe it. I’d like to use a description of Happiness from a Buddhist monk, Matthieu Ricard who also has a PhD in molecular genetics and has been labelled, “the happiest person in the world”. He explains happiness as “a deep sense of flourishing that arises from an exceptionally healthy mind. This is not a mere pleasurable feeling, a fleeting emotion, or a mood, but an optimal state of being.” Ricard describes this sense of “happiness” as an integrated life where everything connects, and we are content; where you can meet challenges more intelligently; and you manage emotions more skillfully.

As you can see, this scientific take on meditation dismisses the mystical claims of creating an enlightened being who is no longer subject to human emotions. We are certainly not trying to tranquillize our emotions, but rather getting to know and work with them. This tried and tested, age-old practice isn’t magical or romantic in any way whatsoever. We are simply waking up to reality and doing what we can to collaborate with it and the world. Doing this takes discipline: “giving up the search for entertainment” as Tibetan Buddhist meditation master Chogyam Trungpa Rinpoche so eloquently put it. Meditation is a game-changer.

It’s hard to argue with what science has discovered about its benefits. But only you can meditate for you. There are no shortcuts. The benefits accumulate if you can stick to it for the long haul. It’s not entertaining, nor should it be. The practice is boring and mundane but it’s those qualities that make it sustainable! Like brushing your teeth, taking a shower, washing your clothes, going to the toilet …none of these are landmark moments. Nevertheless, they make you feel good, clean and organised, and life is that much easier and manageable. So, see if you can add 10 minutes (a modest request) into your routine 3 – 4 times a week. The benefit of regular practice is bar none.

About the Author

Lucienne started her journey into yoga and meditation at 7 years of age. Now, with over 400 hours of certificated study behind her and hundreds more ahead, Lucienne dedicates her life to studying and self-practice to share the knowledge and wisdom she has discovered with her students (and anyone that’ll listen!). In 2020 Lucienne launched “Lucienne Live” - a virtual meditation studio; a place to learn, develop and maintain your practice all from the comfort of your own home.

This virtual studio teaches the power of meditation with guidance and the greater benefit of individual support plus that of the community.

To support you with your practice, Lucienne also offers an online teaching space @luciennelive on Instagram where she guides, supports and encourages each individual on their journey.

@LUCIENNE.COM.AU

WWW.LUCIENNE.COM.AU/MEDS

5 minutes with Laura Johnson (Osteopath and Yoga Teacher)

Laura is a Melbourne-based yoga teacher who has been teaching since 2013. Like many, yoga began as a way to get physically healthier. Over time, as she learned more about the traditions and philosophies of yoga, she also realised how therapeutic it was for the heart and mind. Laura is also an osteopath and is passionate about anatomy and human movement.

Laura shares her Osteopathic insight on alignment and injury prevention on and off the yoga mat…

Tell us a little about your yoga teaching journey?

I started practicing yoga while I was living in New York in my early twenties. I found that doing yoga helped me feel connected and calm in a way I hadn't experienced before and that was especially helpful living in such an energetic and vibrant city. Five years after that first experience I decided to move to Melbourne and to study yoga at a local studio. I loved doing my teacher training and learning about the philosophies of yoga. When I graduated, I felt really lucky to be able to teach yoga at few studios.

What sparked your interest in becoming an osteopath? & how did yoga teaching inspire this path?

After one year of teaching yoga full-time, I decided to start studying Osteopathy.  When I was teaching, I would often meet yoga students struggling with movement-related injuries. I became more curious about anatomy and wanted to know more about injuries and injury prevention. Those experiences really inspired me to begin studying.

What are the most common yoga related injuries you see occurring on and off the mat?

In the osteopathy clinic, I most often see hip, shoulder and wrist injuries occurring with yoga practitioners.

How can these injuries be prevented on and off the mat?

Whenever someone is beginning a yoga practice I strongly recommend that they participate in beginners classes or do one-on-one classes with a teacher. Taking it slow to begin with can help students to establish the fundamentals of a yoga practise and help them feel at ease in the shapes. Also, I think wrist warm-ups before a yoga practice can be helpful! 

What are your top 3 favourite yoga asana poses to teach in a Vinyasa class and why?

Chaturanga dandasana (low plank): In a vinyasa class there are often many chaturunga's sequenced throughout the class. Teaching the alignment of this pose can help students to feel stable in their shoulders and develop their upper body strength.

Shalabasana (Locust pose): In a yoga practise there tends to be a lot more front body strengthening work than back body. This shape can help to build back muscle endurance and  strength and therefore can help with back aches and pains we can experience in everyday life.

Ardha chandrasana (Half-moon pose):  This posture requires balance and strength. I know when I do the shape I feel a sense of lightness and expansion.  As I often fall out of this shape, I find it's also a reminder to not strive too much for perfection but instead enjoy the process of moving my body. I hope that students feel this same sense as they give this pose a go. 

Book an Osteopath session with Laura at:

www.rhythm-health.com.au
IG: @laura.johnson.osteo

Lunar Health Habits, by Bannie Williams

How can we use the moon to our greatest mental and physical advantage?

Moon phases have long been associated with life cycles, energies and patterns of behavior. Each lunar movement represents a different stage of the month and their astrological meanings can be applied to helping us achieve our health and movement goals and intentions.   

Lunar phases change cyclically based on the moon orbiting the earth. This casts various shadows over the moon, producing 4 cycles, each lasting around 7 days. Simplified, moon phases consist of a new moon, waxing moon, full moon and waning moon.

 So what does each moon represent? And how can we use the cycles to set our intentions?

New Moon

The new moon occurs when the moon is positioned between the earth and the sun. A new moon represents new beginnings.

 A new moon is a time to set fresh intentions to follow for the month. Your intention may be to commit to a more regular yoga practice, decreasing sugar intake, having an extra daily serving of vegetables, or eating less meat. Whatever resonates with you! It’s time to embrace new and healthy intentions and let go of old habits!

Waxing Moon

A waxing moon is a transitional moon, in between a new and full moon. A waxing moon may present a number of challenges following a new beginning. A waxing moon is also a time for adjustment and refinement.

 During a waxing moon, you may feel challenged to stay on track you’re your intentions or struggle to find consistency. However, endeavor to keep your mindset focused on the positive changes you are making and be kind to yourself. If you need to re-adjust your intentions to make them more achievable, a waxing moon is the ideal time to do so. 

If you are sailing along with your intentions, it may be time to up the ante and challenge yourself further!  Perhaps increasing your time dedicated to meditation or being surrounded by nature.  

Full Moon

A full moon occurs when the moon, earth and sun are all aligned. A full moon suggests that our intentions/goals are set but not fully achieved.

A time to reflect on your current intentions and how these practices can be implemented into the next moon phase as well as into the future. This could include writing down a plan to manifest your habits into a daily ritual.

It may take 6 months for these habits to fully emerge into life, but setting intentions during this time can assist with achieving long- term goals.  

Waning Moon

A waning moon occurs when the sunlight portion in decreasing. A waning moon is a time to be grateful, as well as a time to release and forgive.

It is time to reflect on the success of the past month, no matter how far you have come. Have you managed to prioritise your health a little more than usual? Take this time to be grateful for the positive steps that have been taken and focus on where it has lead you and what you have learnt.

If the changes weren’t as successful as you intended, it is also a time to forgive yourself and release any ill feelings about this.

The next phase from a waning moon is a new moon, which brings the opportunity to begin again, or perhaps progress even further with your existing goals.