ABOUT Lorraine

 

Lorraine Ereira was working as a clinical Sports Therapist when when her husbands cancer diagnosis drew her to study nutritional health. Her quest to help her husband inspired her to write “Love and Wheatgrass” in order to help others going through a similar ordeal, which has been a huge support to many.

Her desire to live a healthy lifestyle compelled her to study further, where she discovered that to really enjoy a healthy life, we must first look within to find out what we are made of and how we fit into the natural world around us.

Lorraine is currently writing her fifth book, “Gaia’s Gift ” – a book that embodies the ancient medical practice of Ayurveda but with a very unique approach which teaches the reader how to train their intuition to know instinctively what is good for them physically, spiritually and mentally.

Lorraine now works as an Ayurvedic Nutrition and Lifestyle consultant with people who struggle with various health issues, or those who want to change their life to become the best they can be.

Lorraine grew up in Surrey in England, where she also brought up her two sons. She holds a bachelors degree in Sports Therapy, and wrote one of her first books in this subject “Sports Pattern Release

Lorraine and her husband now live in southern Spain, where she continues on her quest to live a life of love, health and happiness.

The Monsters That Come by Night

Were you afraid of the dark as a child? I was. When the lights went out, every noise seemed ominous. Every creek a footstep,  every knock a bony finger at your bedroom door. But what was at the root of these scary thoughts? And why did they only seem to arise after dark?

Fear of the unknown. In the dark we lose our most dominant sense – vision. Our other senses become more acute making every little sound seems significant.  Its simply that you notice it, whereas when your sight is your principle sense, other senses are somewhat reduced. We have become so reliant on our eyes to tell us what is around us that when this sense is not enabled, we feel less secure. Our fear starts to rise, and begins to toy with us. As its tendrils infiltrate our thoughts, our adrenalin surges, increasing our heartrate, and making us breathe in short sharp cycles. We begin to think irrationally, because our body is behaving as though we are being threatened, so our hormones produce the necessary means to deal with a threat. It puts us in fight or flight mode.

During the hours when our body is meant to be regenerating with restorative sleep, our brain wants to keep us awake and tormented – maybe not with the fears of our childhood, but our much more tangible fears that we face in daily life. The worries that niggle away at you, during the day, grow like looming shadows as soon as we lay our heads to rest.

Some of these worries are from the mounting “to do” list that fills our waking life – from the bureaucratic demands society places on us, to keeping a roof over our heads and putting food on the table. When these lists, start to form, it is often a good idea to simply turn on a soft light for a moment and jot down the list, so that for now it’s been dealt with and you can rest while you wait for sleep to claim you.

However other worries stem from much deeper fonts of unease. Emotional turmoil, that comes from our precious relationships in life. When we feel misunderstood, or let down, by someone we love, or we have a deep and complex belief system that conflicts with that of someone we are very close to. Or it could be that we feel unappreciated, unloved or unheard. We maybe feeling rejection from a partner or a friend. These emotional “monsters” are very real to us, and when our day is done and our eyes should feel heavy with waiting sleep, they jab and poke at us keeping our tired minds active and restless, turning our thoughts around and around at a dizzying pace. The result is very similar in our bodies to the reaction we felt when we were sure the bogeyman was under our bed as a child. Fear. Stress. Anger. Anxiety. These emotions cause our nervous system to keep our heartrate elevated, pumping our blood away from our vital organs that should be receiving it to regenerate during the night, to our limbs, in readiness to fight or run – no wonder we cannot sleep, and feel so restless. Our poor brain is confused because of our emotions.

Life is so full of worries especially during our current time. It has a ripple effect on everything around us – our circumstances, our relationships, our work. We cannot stop the barrage of bureaucracy we have to deal with, nor can we change the current events taking place in the world. We cannot change how other people feel or think, or how their feelings and actions effect our own.

But what we can do, is to confront our monsters. If something is worrying you, and its something you cannot effect practically, then perhaps its shown up in your life to teach you something about yourself. Is the reason you feel rejected, unloved, unheard or let down, really because of the other party? Have you really tried to look at it from their perspective? Perhaps your perception of the way they are handling your relationship is more about you than them? Maybe you are truly justified in your feelings and they are at fault, but again why has this come up for you? Why is someone whom you love treating you the way they are? What does it tell you about yourself? Perhaps you need to be firmer, learn to say no so you don’t feel let down? Learn to speak truthfully and clearly so you don’t feel misheard? Or perhaps you need to walk away from that person, because their energy doesn’t resonate with yours, and you bring each other down? All of these answers are hard for us to face because it usually involves doing something we are not comfortable with. Admitting a flaw in our own abilities is much harder than pointing a finger the other way, especially when that admission requires an action from us to help conquer it.

Perhaps if you reflect, you will see a pattern emerge in yourself. If we keep making similar mistakes in our lives ( e.g. choosing or being attracted to unsuitable partners), then life will keep trying to show us where it is WE need to make a change in ourselves. If we keep ignoring that message, we keep finding ourselves in the same or similar situations.

We are here to learn. To become better versions of ourselves, so that we may grow and evolve as beings. We are here to learn about ourselves and about how we interact with the world we live in, and those we share our lives with.

Next time you are lying awake worrying about something that feels so much bigger than you – that huge monster, that jumps out from under your bed – ask him what he wants to show you, about yourself. Once he sees that you are not afraid but instead a willing student, that monster becomes your guide, helping you open the eyes of your inner being, so that the eyes of your outer body can close and bring you the rest you need.

Being Kind and Our Immune System

We are living through challenging times. Of this there is no doubt and through all our differences this is one thing I think we would all agree on.

But how do we cope with the things that life is showing us at this time?

A world in the midst of a pandemic; once thriving towns now little more than ghost towns; more and more small independent businesses collapsing and failing before our very eyes; people living in increasingly tough circumstances as they find themselves without jobs, or a way to provide for their families. And perhaps the very worst of it all is the separation from those we love the most in our lives. On top of all of this the world seems fraught with political division, and friends and families are being torn apart by their own strong feelings.

We are not being shown a very pretty picture at all. And as much as we know we should try to shift our focus away from all of this and try to see positivity among the madness, it’s a challenge that is hard to combat, for all but the strongest mindset.

But there is a way, to rise above the chaotic arena of the world´s stage, feel better within ourselves, and the best bit, is that this practice will also have a profound effect on your immune health – exactly what we all need in the face of a pandemic!

It is very simply put, just being kind! That’s right, a simple act of kindness can improve your immune health!

In a controlled study published in Psychoneuroendocrinology in July 2017 researchers studied a group of 159 adults for 4 weeks who were engaged in pro-social behavior.  The participants were either engaged in acts of kindness towards other people, the world in general, themselves or a self controlled task. The researchers examined the changes in the leucocyte gene expression profile known as the Conserved Transcriptional Response to Adversity (CTRA). In the group that engaged in pro-social behavior towards others the researchers noted a direct positive impact on the expression of the immune-protective gene. The other groups showed no change in the gene.

This incredible finding shows us that being kind towards other people, not only improves their experience of the world in which we live, but boosts our own immune system at the same time! Isn’t that something to celebrate?

So next time you extend the hand of kindness to someone you meet, or someone you know, remember that while you are busy helping them, your immune-protective genes are getting a great boost too!

The time to raise our consciousness, and make this world a better place for our children and our future generations, is now.

Together we can change the world, into the beautiful place we know in our hearts it truly is. We can heal the world of all its ills, one kind act at a time.

Be Kind

Reference: Nelson-Coffey SK, Fritz MM et al. Kindness in the blood: A randomised controlled trial of the gene regulatory impact of prosocial behaviour. Psychoneuroendocrinology. Volume 81, July 2017, pages 8-13.

The Face Covering that protects your Life Force!

PRANASILK FACE COVERINGS

The first thing a newborn infant does when he enters the world is to draw breath. Our breath is our life force, and any yoga practitioner will tell you how important it is not only for our physiological health but also for our spiritual well-being. When our breath is restricted, we breath only with the upper respiratory tract and do not fully oxygenate our blood, brain and vital organs. It is now fairly common knowledge that cancers thrive in a poorly oxygenated body, and shallow breathing keeps us in a state of low-level stress – a state that diseases will flourish in!

Pranayama, or breathwork in yoga teaches us to breathe slowly and deeply utilizing the full capacity of our lungs. Not only does this nourish our body with oxygen but it stimulates our parasympathetic nervous system, where healing takes place. We feel calmer and can manage our stressful lives when we allow our nervous systems to exist in parasympathetic dominance, meaning we can cope with all the challenges life throws at us with more ease, and more success!

But in our current world we are encouraged to wear face coverings to protect both ourselves and others from airborne viruses. While this is important, it is also important to remember how this impacts our breath and thereby our life force.

We now see many people walking, running, biking , all with face coverings. When we should be taking in large lungful’s of fresh air we are shallow breathing, because our faces are covered.

So how can we protect ourselves and those we love from the threat of pathogens and still ensure our own respiratory systems can function as they should?

First of all its important not to use face coverings made from unnatural fibres which we will be inhaling into our own bodies. We need to be able to breathe as naturally as we can, and know that whatever protective covering we choose is going to support our breath and not hinder it in any way.

Any natural organic fibre will be better that synthetic masks that have been dyed or treated chemically, but by far the best choice in my own opinion is natural silk.

Research shows that silk is one of the most effective type of face coverings for COVID19[1]

Silk is hypo-allergenic and naturally water repellant meaning it will protect against airborne droplets. Caterpillars build their silk cocoons knowing they will be safe from the wet weather, because the silk will protect them, and keep them warm and dry.

Because silk is hypoallergenic it will not cause the breakouts people are suffering with from keeping a warm damp cloth over their faces.

To order your natural beautifully hand made silk mask, please contact Liz from Pranasilk Masks for further information at Littlemisswardie730@hotmail.co.uk


Let The World Heal You

A bright and lively fire dances in the hearth

But all you see in front of you are obstacles in your path.

A vast expanse of ocean sparkles in the sun

But your mind’s eye is fixed on an impossible horizon

A melancholy owl hoots softly from a tree

But your ears are full of woes that you hear constantly

A warm spring sun gently kisses your cool skin

But the chill of life that grips you comes from deep within

You sip an icy beer on a hot summers’ day

But your mind is on the future and not with you today

Life has so many gifts, that she´d like to offer you,

But when she calls there’s no-one home to give her bounties to.

You’ve forgotten what an amazing world you live in!

Close your eyes, open your heart and healing will begin.

Have you lost your Christmas Sparkle this year?

Its Christmas eve, on what has been maybe the toughest year in most of our memories for a long time.

Christmas Eve was always my favorite day of the festive season. The magic of Christmas still just a few hours away; excited children eager to get to bed for once; mulled wine; open fires and knowing you have a few precious days with your loved ones – but this year I have to admit I haven’t even put up a tree, or a fairy light.

My first instinct was not to write an article for Christmas. Life has been a real challenge for us of late, and the last thing I feel is festive. I’d prefer to crawl under my shell and pretend it’s not Christmas Eve. But I know I’m not alone in this feeling – far from it. The feeling of festive cheer is not what is usually is for any of us.

Christmas is often a focal point of our year. We spend days, weeks even preparing for it, and it feels like a wonderful break from the bleakness of winter and dark evenings. The usual winter blues is lifted for a few wonderful days as we embrace the Christmas sparkle and forget our worries as we party with friends and celebrate with our loved ones. But this year many of us are not with our nearest and dearest – separated, by countries, regions, tiers and bubbles. Many have no money to treat themselves or those they love, and Christmas just becomes a stark reminder of how we are not allowed to do those things that normally warm our hearts and lift us at this time of year.

So why did I change my mind and decide to write today? Because I know in my heart that I’m not alone, in my feelings, and that so many others are struggling today, even more so because its Christmas. And I know that the only thing that will take us through these days is love. Love is with us everyday whether we feel it or not, and when we remember its presence in our lives it fills us with light and peace. We have angels around us all the time – and when I say angels I am not talking of the ethereal angels, but in the friends and family we have in our lives. Even when we cannot be with our loved ones it doesn’t stop them loving us, or us them. There are no restrictions, conditions, rules or boundaries to love. No-one can make love stay in one town, or only go out at certain times. We may not be able to travel to be with those we love, but our love still can. So whether you send gifts and cards, connect on FaceTime or zoom, or simply think of your dear ones with an open heart and send them love, nothing can stop that connection. Christmas is a time of goodwill, peace and love – so make sure you send love, and keep your heart open to receive love, because when you do, it will heal you, lift you and bring back the sparkle to your life that this year has tried so hard to extinguish.  Let’s make this Christmas all about love, and let it flow freely around the world from heart to heart.

This Christmas is different – we cannot escape that, but we can embrace that difference and choose to make it special. Not in the ways we are perhaps used to, but in the way we feel and think. Let’s find our sparkle within, and let it radiate warming the hearts of those we love and find the magic of Christmas.

I wish you clarity and calm, happiness and health but most of all LOVE.

Merry Christmas.

Detachment

Why do we place such a huge importance on material things? Many of our possessions have a monetary value that we hold in high regard, as often we have paid for these items with money earned through hard work that we’ve maybe saved long and hard to buy. Therefore, they are not simply “things”, but representations of our own perceived worth.

Sentimental souvenirs or gifts from those we love, have even more significance as these objects have a little piece of our heart attached to them.

But it isn’t until we perhaps experience an event in our lives that make us re-evaluate what these material objects really mean to us that we can practice detachment. Being able to remove ourselves from our possessions gives us a certain sense of liberation that we cannot imagine until we go through this.

There have been several events in my own life that have shown me this. We have been victims of flooding’s, burglaries, and necessary house moves that have meant taking less and less with us each time. When our precious things are taken from us, initially its painful, as we feel such a sense of loss. But once that feeling fades, we can begin to feel the liberty that awaits us at the other side of disaster.

But the true gift that comes with detachment from material objects is the eye-opening realisation that these things do not in fact define us at all. We are not simply owners of houses, cars, laptops, phones, or even photos, and souvenirs. Not one of these items can be taken with us when we pass from this plane of existence into the next. What’s more when we remove ourselves from them, after a little time we can hardly recall what we even have that’s so very important to us. What we do long for, isn’t a possession, but the love of our friends and family. To lose that is to lose a fundamental part of ourselves, a part that exists long after this life we live is over. Our connection to our loved ones is the true definition of who we are. To know that love is with us in our hearts wherever we are or whatever difficulties we face in our lives is something that cannot be taken from us by disasters, or misfortune. It carries us and cradles us, lending us strength and courage to face another day. No amount of material objects will give us this comfort, however much they are worth.

So whether you choose detachment or it chooses to invite you to it through circumstance, embrace it. Things are replaceable, you can always buy another later, when you can pay for it. My own steps, or maybe jolts have been necessary for me to accept the comfort that being able to detach has provided.

As long as you can provide a roof, some warmth and some food, then you are blessed. You will be ok!

But the biggest blessing in your life is the love of your family and your friends. Your life goes from Ok to incredible, as you realise that nothing else matters more.

A Simple Practice for Brain Health and Function

How many times do you get the feeling that you are just out of sorts, or off balance in some way?
Days when you have loads to do but cannot find the motivation to even begin? Or days when you feel as though someone has plugged you into the mains – you feel so wired that you simply can’t calm down?

This happens when our brain becomes imbalanced

What if we could literally change our body’s temperature or mental state, when we feel this way?

Lets first take a look at what the two sides of the brain are best known for.
The left side of the brain deals with rational thoughts and logic. It’s our analytical side.
The right side of the brain is our emotional side and deals with empathetic thoughts and intuition. It wants to connect with others and is holistic by nature whereas our left-brain is governs our sense of logic, facts, and numbers.

Right brain characteristics:

  • Intuition
  • Imagination
  • Emotional Intelligence
  • Holistic Thinking
  • Artistic inclination
  • Visual skills

Left Brain Characteristics:

  • Logic
  • Sequencing
  • Language Development
  • Fact Checking
  • Math and Science inclination
  • Analytical Skills
  • Numbers Sense

So it makes sense to try and achieve a balance in the two sides so that we can get the best of both aspects of ourselves. Both hemispheres need to work together because one cannot function without the other. When they are not in tune we have those days when we feel a real sense of imbalance, and if we allow this to continue it can have a negative effect on our brain function and health.

One of the best ways to provide nourishment to the brain is through our breath.

We can use a time-tested technique called Nadi Shodhana.

This is simply alternate nostril breathing. It so easy to do, and has an incredible effect on our nervous system and brain. Not only that but it can also have a positive effect on academic performance too. In one study on engineering students in 2011 demonstrated how alternate nostril breathing can be used to improve academic performance. The students practiced the prānāyāma every evening after their classes for three months. At the end of the study they all reported improved feelings of improved health, improved memory recall, mental stress relief and improved physical relaxation.

NADI SHODHANA

Follow this simple practice on a regular basis or when you feel you need to improve your sense of equilibrium or cognitive performance.

Sit with the spine erect, and try to relax all the major muscles. If possible sit cross legged, or in half lotus.

Relax your left hand in your lap

Place your index and middle finger of your right hand, on the point of the third eye, between your eyebrows.

Use the thumb to close the right nostril and take a full breath through the left nostril, focusing on the passage of the breath into the body.

Hold the breath for 5 seconds.

Using the ring finger, close the left nostril and exhale slowly through the right nostril.

Now inhale through the right nostril

Hold the breath for 5 seconds

Now close the right nostril and exhale slowly through the left nostril

Repeat this pattern for several rounds.

Allow your breath to return to normal. As you do, notice your state of mind. How are you feeling? What sensations are present in your body? Quietly observe the effects of the practice.

Powerful Natural Immune Booster

Its Cold and Flu Season – how will you protect yourself? 

So here we are once more, at the beginning of the ”cold and flu” season, only this year has an added feeling of doom and gloom as many of us worry about the new kid on the block, who may or may not have more of a punch than our regular bad boys.
However whether you are worried about “the virus” or just want to keep your immune system strong to fend off any lurgies, there are many natural remedies that will really help boost your immunity.


A few of my favourites are:
• Colloidal silver (should be at least 25ppm for best effects)
• Thieves oil (a blend of 5 essential oils all known for their immune boosting effects)
• Oil of oregano (not the essential oil – this is different and can be used internally)
• Echinacea (best used at the first sign of symptoms)
I keep a good supply of these things in my natural apothecary, to ensure we are always prepared.


However one great remedy I want to share with you today is olive leaf extract.
Long used in traditional medicine, olive leaf extract comes from the leaves of the olive tree and has a variety of health benefits. Research shows oleuropein, the main component in olive leaf extract, has antioxidant, antibacterial, antimicrobial, anti-inflammatory , and immune-stimulating properties.


Let me start by telling you about some its fantastic benefits:
Immune system boost – Olive leaf extract contains a high level of anti-oxidants, and has been shown to guard against the influenza virus. It’s also rich in anti-microbial properties helping to protect against other viruses, fungal infection and bacterial infections too!
Lowers Blood Pressure – studies have shown it to be as effective as some hypertension medication, reducing the strain on the cardiovascular system
Reduces cholesterol – a study on animals showed daily supplementation improved the triglyceride levels in the blood, further reducing risk from heart disease.
Regulates diabetes type 2 – helps with the digestion and absorption of starches, and maintains blood sugar levels
Improves cognitive function – protects against Alzheimer’s, Parkinson’s, strokes and brain injuries, and generally helps improve cognitive performance.
Pain relief – Hydroxytyrosol, a compound found in olive leaves,
has anti-inflammatory properties making it an effective remedy from pain – particularly chronic or long term pain.
Herpes and cold sores – both viruses can be treated very effectively by applying a drop topically to the area on a ball of cotton wool. It anti-viral and anti-microbial properties stop the virus from spreading to nearby cells.
Reduces risk of cancer – The component, called Oleuropein, has antioxidant and anti-angiogenic properties, thus preventing advanced tumor cells from multiplying and moving.
Helps arthritis – due to its strong anti-inflammatory properties.

Considerations:

If taking BP medication its best to avoid or consult with your GP

Avoid during pregnancy – not enough research has been done on the effects during pregnancy, to date.

If taking blood thinners please avoid or consult with your GP first.

It can irritate the stomach if too much is taken at once. Start with small does and work up if your stomach is sensitive.

Do not use for young children under 2 years.

Doses: Conversion 1 ml=1000mg; 1ml=20drops (approx.)

• Adults (maintenance): 20 drops (1ml or 1000mg) in same amount of warm water twice daily. For children 2-5 use quarter of the dose and aged 6-12 years use half the dose.

• Adults disease prevention: 60-80 drops twice daily

• Adults acute illness: 150 drops twice daily

Recipe:

If you are lucky enough to have an olive tree nearby, its super simple to make this great remedy. You can also buy olive leaves and make it yourself too. This recipe is for a 1:3 strength ratio.

You will need:

• 50gms of fresh olive leaves

• 150ml of 40% proof triple distilled alcohol

• Glass jar

Wash the leaves in filtered water and allow to dry. When dry, pack them into the jar and cover with alcohol. If necessary add a little more to make sure all the leaves are covered.

Seal the jar and leave for 4-6 weeks in a dark closet.

Shake the jar occasionally to make sure the leaves are still covered.

After the 4-6 week period, strain the leaves out and pour the tincture into dropper bottles for ease of use.

To use:

Add the tincture to hot water and drink when cool enough. The warm water will make the alcohol evaporate. Use a ratio of 1 to 1. 1 part hot water, to 1 part tincture. E.g. 40 drops in 2ml of hot water.

Who Should We Trust?

What happens when those we have trusted all our lives let us down?

When all your life you are led to believe that someone ultimately has your best interest at heart, and you start to feel that they haven’t, it’s a very unnerving feeling. It happens with relationships in our lives – very common between lovers, and friendships, but even in parent/child and sibling relationships too. That person who you thought loved you unconditionally didn’t. The moment you truly needed them to be there – they were not. When tendrils of doubt in your most trusted relation or friend begin to creep into your gut, they are accompanied by feelings of anxiety, disappointment, and resentment.

It isn’t only a relationship with a close person that can let us down so deeply. What if our entire system is in breech of the exact same wrongdoing? The system comprised of a group of people, whom we as a democracy put in place, regardless of our personal view. In the western world we take pride in our democracy; our ability to feel our voices are heard whatever it is we are shouting about.  But what happens when we can see that there is no left and right? The government is uniting in its decisions to impose their will against any logical advice from qualified, verified, experienced professionals from the tops of their respective fields, let alone against the feelings of the people, either those that elected them or those that didn’t.

Why are they unanimously acting against that advice? Why isn’t the left using this to say the right is wrong? If they are not fighting each other for our votes any more, why are we fighting each other? They want us to see division that isn’t there.

So whom do we put our trust in when our government doesn’t seem to be taking care of its people anymore, and we have allowed ourselves to become divided reducing our trust in each other?

The only way forward is for us to stop seeing divisions. We are humans. We all have the same ability and capacity to love, to forgive, and to open our hearts to one another. We may not have faith in those we have or haven’t voted for, but wouldn’t it be wonderful if we could learn to trust each other again? When we hear another opinion, know that it is true and right for the person who speaks of it with passion, and that it’s their emotion you should respect if you cannot agree with their words. See the passion, the fire in their heart. Mostly whether their words enrage you, or have you nodding in agreement, they are a good person who has been sold a narrative – and this applies to all of us. There are very few of us who are deliberately obnoxious or abrasive, and those who are probably have an emotional anchor to a root cause too.

Once we can learn to understand that the way we feel about the world at large is totally taught to us; handed down by parents, teachers, musicians, actors, politicians, journalists…. We firmly believe our views are our own, but how can they be, when we have constant waking exposure to a narrative from the people we are exposed to? The only part of our own belief system we should trust is what we feel in our heart.

We must learn how to trust again, by trusting the only person who will never let us down – ourselves.

Start listening to your own true voice again.

Switch off the madness in your reality, and then sit quietly and switch it off inside your head. Be still, be quiet and tune into the silence; into your breath. When you really stop and listen you can hear only one true voice, the one who will never ever let you down, who will only ever speak the truth. Your heart will tell you who will be there for you when no-one else is, who to believe and who to walk away from. Trust in yourself, and listen to no-one but your own intuition.  

I wish you good health, clarity and calm and most of all love ❤

Sri Yantra Meditation

The Sri Yantra is a 12,000 year old symbol and is considered the mother of all Yantras. Yantras are geometrical designs based on the principles of sacred geometry and are used for meditation. Traditionally, such symbols are used to balance the left and right aspects of the brain, focus our minds or to focus on spiritual concepts to obtain spiritual benefit. The Sri Yantra is a mathematically precise design and based upon the Phi ratio, also known as the Golden Proportion.

Focusing on a geometric pattern during meditation can have a profound effect on the pineal gland in the brain, helping to strengthen and detoxify this vital organ.

The pineal gland is responsible for the production of melatonin (the sleep hormone), serratonin (the happy hormone) and is related to the third eye.

You can either print this Yantra or focus on the screens image.

You will also need a blank piece of white paper.

Position the yantra so its centre is at eye level and a comfortable distance away (approx 2ft). Sit with your spine straight. Breathe in and out slowly until your breath flows naturally.

Slowly move from taking in everything around you, and begin to narrow your gaze.

You can begin by focusing at the centre, and then try to take in the whole yantra from this central point. Allow your eyes to become acquainted with its entirety, receiving the overall image.

Now shift your gaze to the square at the outside edge of the yantra. The square represents the Earth element. This is the wall between the material world, the boundaries held up by negative emotion. Allow anger and fear to dissolve and release any attachment to the physical world.

Allow feelings of bitterness, resentment, jealously, irritation, or envy remain outside the walls, and now move towards the portals; the yantra’s four T shaped gates. Notice that they point toward the interior of the yantra, the inner spaces of life. They represent our earthly passage from the external and material to the internal and sacred. Stay there at the portals for a few moments. Then ever so gently, move deeper into the yantra.

Observe the 3 circles. The outer circle represents Manah (mind), the next one represents Buddhi (intelligence), and the innermost circle represents the Jeevatma (human soul). The significance is this: our wavering mind should apply its intelligence and find the ways to understand the soul. They are the cosmic rhythms – they have no beginning or end; the rhythm is both within you and outside of you.

Within the circles are 16 lotus petals. They open outwards representing the unfolding of our deepening understanding. Each petal relates to the 5 organs of perception ( tongue, skin, nose, eyes, ears) the 5 organs of action, (mouth, feet, hands, organ of excretion and organ of procreation), and the five elements ( earth, water, fire, air and space). The 16th petal represents the mind which processes and interprets the information from the sensory organs and the elements.

Our deeper layer of understanding is represented in the next layer of 8 lotus petals. These govern activity – speech, grasping, motion, excretion, enjoyment, revulsion, attraction, and self control.

As we move deeper into the final circle we find the set of triangles.

Nine interlinking triangles — four upward facing Shiva triangles, representing the male energy, movement, transformation the left side of the brain and the fire element. The five downward facing Shakti triangles, the feminine creative power, the womb of all creation the right side of the brain and the water element. They form 44 triangles including the central point or bindu. First focus on just the downward set of triangles and their representation and then shift your focus to the triangles that point upwards.

Finally let your gaze rest on the source, the centre of the Yantra. The Bindu. The flower of life – the merging of the white flower of Shiva and the red flower of Shakti. This represents pure consciousness and the original state of being.

This phase should take between 5 and 15 mins, depending on how long you wish your meditation to be.

Now shift your gaze to a plain white surface or a piece of plain white paper and allow the yantra to be recreated on the blank surface. Allow it to manifest and play out in front of your eyes, until it begins to fade.

When it does close your eyes and visualise the yantra through the third eye folding and unfolding behind your closed eyes.

The patterns of creativity represented by these primordial shapes express the fundamental forces of nature that flow through the universe and through you. When have completed both parts of the meditation, just sit and slowly let the energy of your experience ripple through your thoughts, your being, and your breath. Notice how you feel. Take a few slow deep breaths before allowing the breath to flow naturally.

Be calm and gentle for a while after you finish. Don’t rush to undertake practical tasks. Move slowly and smoothly as your re-engage with your day.