Ayurvedic Panchakarma

Ayurveda Lifestyle
Certificate Course
Ayurveda Elements 17 Orchard Rd Chatswood NSW 2067 0061 2 9904 7754
phone/fax 02 9904 7754

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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.
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.
healer’s prayer
Lord,
Make me an instrument of your health
Where there is sickness, let me bring cure;

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)
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
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

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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. Catch up sessions are $50/hr.
3. Open an Gmail account, if you don’t have one, so that we can have group discussions.
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 consult your health practitioner.
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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 as 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.
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.
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 38
inappropriate Health questionnaire 42
Natural urges 45
Life as spiritual practice 46
for a blissful life. Evolution 49
Energy vortexes 51
Subtle and gross body 52
As well as what is The modes of universe 53

Five elements 55
Doshas 58
auspicious and Subtle qualities 60
8 Your mind-body type 61
inauspicious Appendices 71
Moment meditation 72
Flow with the seaason 83
Study of doshas 86
for longevity. Gunas 87
Dosha types 90
Homework 98
charaka samhita 1.41
Weekend 01
Life, Mind and Body
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Introduction to Ayurveda
Ayus …………………………………………………………………………………………
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Veda …………………………………………………………………………………………
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Ayurveda …………………………………………………………………………………………
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Origin of Ayurveda
Brahma …………………………………………… …………………………………………
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Prajaa pati …………………………………………… …………………………………………
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Ashwini twins …………………………………………… …………………………………………
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Sahasra aksha …………………………………………… …………………………………………
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Munis …………………………………………… …………………………………………
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Tantraani …………………………………………… …………………………………………
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Geographical Origin
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Literature
Charaka samhita Charaka General medicine
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Sushruta samhita Sushruta Surgery
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Asthaanga samgraha Vaagbhata General medicine
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Ashtaanga hridaya Vaagbhata General medicine
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Branches
1. Kaaya chikitsa General medicines
2. Baala chikitsa Paediatrics
3. Graha chikitsa Psychiatry and psychology.
Also healing with gems, colour, music and mantra.
4. Uurdhvaanga chikitsa Therapeutic and surgical procedures are described to correct con-
ditions of the ears, nose, throat and eyes.
5. Shalya chikitsa Surgery.
6. Visha chikitsa Toxicology.
7. Rasaayana chikitsa Rejuvenation.
8. Vrsha chikitsa Fertility therapy that deals with sub fertility management of male
and female, prenatal, natal and postnatal conditions.
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Ayurvedic scientists discovered and used

o Over 100 surgical instruments
o Various surgical methods
o Artificial feeding

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
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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
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2. Purusha artha Four life pursuits
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3. Brahma carya Cruising with the cosmos
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4. Sadvritta Living in harmony
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5. Dina carya Dancing with the day
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6. Ritu carya At ease with the seasons
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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?
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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
6. Partner/Relationship
7. Personal growth
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8. Fun/Recreation
The path to a long,
healthy life.
Art is defined as
the dance of the
goddess of wisdom.
Every molecule in
18 our body is dancing.
Life is a vibrant,
evolving art.
Four phases of life - aashrama
Brahmacharya ……………………………………………………………………………………………
Garhasthya ……………………………………………………………………………………………
Vanaprastha ……………………………………………………………………………………………
Sanyaasa ……………………………………………………………………………………………
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I have achieved/want to achieve the following:
Brahmacharya ……………………………………………………………………………………………
Age 0-30 ……………………………………………………………………………………………
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Garhasthya ……………………………………………………………………………………………
Age 30-60 ……………………………………………………………………………………………
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Vaanaprastha ……………………………………………………………………………………………
Age 60-80 …………………………………………………………………………………………… 19

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Sanyaasa ……………………………………………………………………………………………
Age 80+ ……………………………………………………………………………………………
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Life pursuits - purusha artha
Kama – Artha – Dharma – Moksha
What is my plan / dream / goal?

What would I love to have?
What excites me?
What is my life-goal?
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What are my resources?

Books, training, references.
What type of help do I need?
Who can help me?
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What is my strategy?
My plan A / plan B.
Is my plan well thought out?
Is it logical, structured?
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Am I pro-active?
Am I focussed?
Are there any distractions?
Am I committed, detached?
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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.
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Life pursuits in practice
My main goal
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My main resources
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My strategy
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I get my fulfilment from
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ljoieuljoieuljoieu
Society and You - sad-vrittam
Ashtanga Yoga
Yama Social rules: Active compassion, truthfulness, honesty, follow nature’s rules, minimise possessions
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Niyama Personal rules: Fulfilled, cleanliness, perseverance, self-motivated, staying with the inner force
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Aasana Physical fitness: Strength, suppleness, stamina
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Praanaayaama Physiological fitness, adaptability, dynamic balance
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Pratyaahaara Minimising distractions
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Dhaarana Concentration, forcus
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Dhyaana Meditation
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Samaadhi Manifestation
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Getting God Delivered to Your Door Step!

Bhartr Hari’s method
Udyama Conscious effort
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Saahasa Immediate action
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Dhairya Courage through understanding
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Buddhi Intelligence
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Shakthih Massive action
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Paraakrama Pro-activeness
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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
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.
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

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.
Daily Routine - dinacharya
dina ………………………………………………………………………………………………
charya ………………………………………………………………………………………………
aachaara ………………………………………………………………………………………………
01 • Awakening
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02 • Affirmation & visualisation
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03 • Answering nature’s calls
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04 • Oil-massage and exercise
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05 • Daily bodily cleanses
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06 • Shower/bath
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07 • Breathing exercise
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08 • Meditation
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09 • Preparation and eating food
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10 • Work
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11 • Retiring from work
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12 • Family time
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13 • Head & foot massage
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14 • Bath/shower
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15 • Gentle stretch
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16 • Light dinner
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17 • Reflection
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18 • Reading from an enlightening book

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19 • Sleep/rest
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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 -Pranayama.
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
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contemplate the lessons given.
20. Prepare to sleep.
21. Bed time.
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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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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
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.
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.

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.
33
34
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
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.
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.

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.
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

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.
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?

……………………………………………………………………………………………………………
……………………………………………………………………………………………………………
……………………………………………………………………………………………………………
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?
……………………………………………………………………………………………………………
……………………………………………………………………………………………………………
……………………………………………………………………………………………………………
Pillars of health - sthambha
Make your vocation your vacation- Mark Twain
3. Vyaayaama Exercise
1. What are the three forms of exercise?

2. What are your favourite forms of exercise?
3. What is your best time to exercise?
4. How many hours do you exercise?
5. What are the signs of the right amount of exercise?
……………………………………………………………………………………………………………
……………………………………………………………………………………………………………
……………………………………………………………………………………………………………
4. Aahaara Nutrition
1. Are you just what you eat?

2. What is the force behind digestion?
3. What is the reason behind eating?
4. What is by-product of bad digestion?
5. Is drinking permitted while eating?
……………………………………………………………………………………………………………
……………………………………………………………………………………………………………
……………………………………………………………………………………………………………
39
5. Karma Work
1. Do you feel like your effort is reciprocated?

2. Do you feel like you are contributing positively?
3. Do you feel like your strength is challenged?
4. Do you feel satisfied at the end of the day?
5. Does it help you grow in wisdom?
……………………………………………………………………………………………………………
……………………………………………………………………………………………………………
……………………………………………………………………………………………………………
Digestion
Signs of Perfect Digestion
……………………………………………………………………………………………………………
……………………………………………………………………………………………………………
……………………………………………………………………………………………………………
Signs of Poor Digestion
……………………………………………………………………………………………………………
……………………………………………………………………………………………………………
……………………………………………………………………………………………………………
By practicing the following tips you will create perfect digestion.

Remember to eat your liquids and drink your solids!
1. BEFORE EATING
Am I really hungry? It is best to eat only when you are really hungry and when the previous meal has
been fully digested (roughly 5 hours).
Do I need to go to the toilet first? It is recommended to empty one’s bowels and bladder be-
fore eating. It is a sign of ill health to empty one’s bowels immediately after eating.
Did I wash my hands, face & feet? Simple hygiene is important to avoid illness. Avoid a full
shower or swim within 3 hours after eating as it draws the circulation away from the digestion.
Am I in congenial surroundings? Good company, conversation & surroundings are conducive
to a contented mind, which assists proper digestion.
Did I express my gratitude? This may be in the form of a prayer to a higher power or at least to

the people who helped to provide the meal.
2. DURING EATING
Am I rushing? Eat at a moderate speed, taking care to chew each mouthful at least 10-20 times.
Am I appreciating this meal? Take time to appreciate the sound, the aroma, the texture, ap-
40 pearance & the taste.
Do I need a drink? Small quantities of warm drinks encourage efficient assimilation and elimi-
nation.
Am I satisfied? It is important to remember that the stomach is only the size of a fist. In order
to avoid over eating make it a practice to fill your stomach half with solid food, a quarter with liquids
and leave the remaining one quarter empty for space to circulate to aid digestion.
3. AFTER EATING
Avoid heavy labour, exercise or mental work for at least thirty minutes after eating. However, one
may lie on the left side for up to fifteen minutes to optimise the digestion. A yoga pose known as
Vajrasana is a good sitting posture to aid digestion. A slow walk for five minutes is advised.
Sleep is best avoided for 3 hours after eating.
The Ideal Diet
Check these eating aspects to optimise your nutrition
1. Why do I eat? 2. Is the food appropriate for me? *
3. Do I have enough time to enjoy a meal? 4. What is the quality of the ingredients?
5. How was the cook and quality of cooking? ** 6. How many textures are there in my meals?
7. Am I enjoying my meal with all senses? 8. How many flavours are there in my meals?
The most common

……………………………………………………………………………………………………………
dietary indiscretion in
……………………………………………………………………………………………………………
developed countries
……………………………………………………………………………………………………………
is over eating. This is

……………………………………………………………………………………………………………
causing a phenomenon
……………………………………………………………………………………………………………
known as “the
……………………………………………………………………………………………………………
under-nutrition of
……………………………………………………………………………………………………………
overconsumption”
……………………………………………………………………………………………………………
Optimise your
……………………………………………………………………………………………………………
……………………………………………………………………………………………………………
Nutrition.
* Good appearance, tastes and smells delicious.

** Heavier foods should be eaten earlier in the meal and lighter foods towards the end. Fresh,
locally grown, seasonal and organic ingredients. Has a good balance between heavy and light, moist
and dry, cooked and raw, cooling and heating foods. Season and local food. Prepared lovingly in hy-
gienic conditions. There are complementary proteins such as rice & dhal. Cooking in healthy earthen,
ceramic, bronze, copper or stainless steel vessels. Happy chef. 41
Boosting Your Fire: Before eating: 15 minutes before eating try the following recipe. Mix half a
teaspoon grated ginger with half a tsp. lemon juice and a pinch of rock salt. After eating: Chew 1/2
teaspoon of equal parts of fennel seeds, cumin seeds, cardamom seeds, black pepper and rock sugar.
Fasting: Fasting is often the most effective way to purify your body of toxins. In Ayurveda, fasts are
tailored according to the individual’s degree of toxic accumulation, their strength and specific imbal-
ance. To maintain health one is advised to have a cleansing tea fast or a warm water fast one day a
fortnight in order to give the digestive system a rest, to re-establish proper eating habits and to expel
accumulated toxins. A mental purification is followed at the same time, which involves silence other
than prayers or affirmations, avoiding exposure to television, radio or noise and adherence to the
principles of honesty, celibacy, cleanliness and service to others. Heavy mental and physical exer-
tion is avoided at this time, however short walks in nature and self-massage are considered highly
beneficial.
Health questionnaire
HEALTH QUESTIONNAIRE I
How much can I improve? If a following statement is applicable choose higher numbers. If not ap-
plicable choose ‘0’.
1. I get headaches often 5 4 3 2 1 0

2. I feel heavy/tired when I wake up 5 4 3 2 1 0
3. I feel sleepy/tired after a meal 5 4 3 2 1 0
4. I get shaky/irritable/tired if I miss a meal 5 4 3 2 1 0
5. I get gas/bloated with some food 5 4 3 2 1 0
6. I get diarrhoea /constipation 5 4 3 2 1 0

7. I get tired in the afternoon 5 4 3 2 1 0
8. I have negative/upsetting dreams in my sleep 5 4 3 2 1 0
9. I get sore joints/back/neck 5 4 3 2 1 0
10. I have weight problems (loss/gain) 5 4 3 2 1 0
11. Though I eat fairly well, my energy is low 5 4 3 2 1 0

12. I get mouth ulcers/ coldsores 5 4 3 2 1 0
13. I get sinusy/hay fever in winter 5 4 3 2 1 0
14. My scalp is itchy / my nails are ridged 5 4 3 2 1 0
15. I get stiff/tight joints 5 4 3 2 1 0
16. My hair falls especially under stress 5 4 3 2 1 0

17. I have difficulty making decisions 5 4 3 2 1 0
18. I get pain/blood with my bowel movement 5 4 3 2 1 0
19. I get rashes/itchy skin/psoriasis/eczema 5 4 3 2 1 0
20. I think the world is a very bad place 5 4 3 2 1 0
Total: I can improve another /100

HEALTH QUESTIONNAIRE II
Digestion
1. I don’t get hungry periodically 7 5 4 2 1 0

42 2. I never feel satisfied after a meal 7 5 4 2 1 0
3. I don’t feel energised and relaxed after a meal 7 5 4 2 1 0
4. I crave sugar/salt/carbohydrate after a meal 7 5 4 2 1 0
5. Many times I feel sick after a meal 7 5 4 2 1 0
6. I take a long time to recover from a meal 7 5 4 2 1 0

7. I feel hypoglycaemic if a meal is delayed 7 5 4 2 1 0
8. I get headaches if a meal is missed or delayed 7 5 4 2 1 0
9. I get headaches during fasting 7 5 4 2 1 0
10. I tend to overeat 7 5 4 2 1 0
11. I am in a hurry and don’t chew my food at all 7 5 4 2 1 0

12. I worry a lot during eating 7 5 4 2 1 0
13. I talk a lot during eating 7 5 4 2 1 0
14. I watch TV/read while eating 7 5 4 2 1 0
15. I get gas/bloating often 7 5 4 2 1 0
HEALTH QUESTIONNAIRE IIa
How did I get Poor Digestion?
1. Taking the wrong foods at the wrong time, in the wrong amount. 5 4 3 2 1 0
2. Eating too frequently. 5 4 3 2 1 0
3. Eating without awareness. 5 4 3 2 1 0
4. Eating too late. 5 4 3 2 1 0
5. Eating in a negative mental or physical environment. 5 4 3 2 1 0
6. Premature stimulation, suppression or failure to attend to the 5 4 3 2 1 0
body’s natural urges such as thirst, hunger, urination, defecation,
sleep, passing flatus and sneezing.
7. I have lots of cold drinks and / or cold foods (ice cream). 5 4 3 2 1 0
8. Addictions. 5 4 3 2 1 0
9. Exposure to external toxins such as air pollutants, domestic chem- 5 4 3 2 1 0
icals, chemical beauty products and perfumes.
10. Prolonged emotional strain (stress, grief, anger and denial). 5 4 3 2 1 0
HEALTH QUESTIONNAIRE III
Sleep
1. My sleep is light, any noise can disturb me 9 7 5 3 1 0

2. I sleep late (e.g: after 11pm) 9 7 5 3 1 0
3. It is difficult to fall asleep 9 7 5 3 1 0
4. I don’t sleep well 9 7 5 3 1 0
5. I toss and turn 9 7 5 3 1 0
6. I get night sweats 9 7 5 3 1 0
7. I get bad dreams / nightmares 9 7 5 3 1 0 43
8. I wake up many times at night 9 7 5 3 1 0
9. I don’t wake up refreshed, energised / positive 9 7 5 3 1 0
10. I am slow, sluggish and cranky in the morning 9 7 5 3 1 0
11. I feel like having more sleep in the morning 9 7 5 3 1 0
12. I need a regular siesta 9 7 5 3 1 0

Bring forth what is
within you, what you
bring forth will save
you. If you do not
bring forth what is

within you, what you
do not bring forth
44 will destroy you.
-Jesus Christ
Natural Urges - vega
vega ……………………………………………………………………………………
……………………………………………………………………………………
dharaneeya ……………………………………………………………………………………
adharaneeya ……………………………………………………………………………………
Not to be suppressed
There are innumerable vegas, and fourteen of them are listed below with the signs and symptoms
of their prolonged suppression.
Signs of prolong suppression

1. Sleep Heaviness, yawning, fatigue, body pain, memory problems.
2. Thirst Wasting, fatigue, dizziness, deafness and heart disorders.
3. Hunger Headache, malfunctioning of vital organs, stiff neck and hemiplegia.
4. Flatus Bloating, constipation, anuria, shifting pain in abdomen and heart, reverse
peristalsis, fatigue, loss of appetite and diseases of eyesight.
5. Faeces Cramps, rhinitis, headache, burping, cutting pain in abdomen and heart disor-
ders.
6. Urine Same as suppression of faeces and flatus.
7. Belching Tremor, anorexia, tight heart/chest, bloating, cough and hiccup.
8. Sneezing Headache, debility, stiff neck and palsy.
9. Cough Heaviness of head and eyes, lassitude, yawning, body pain and diseases of
memory.
10. Gasping Tumours, heart disease and delusion.
11. Yawning Headache, debility, stiffness of the neck and facial paralysis.
12. Tears Rhinitis, pain in the eyes, diseases of the heart and head, stiff neck, loss of ap-
petite, giddiness & abdominal tumours.
13. Vomiting Dermatitis, neuritis, dry eyes, anaemia, cough, nausea, pigmentation and
oedema.
14. Sexual
fluids
Uncontrollable discharge, premature ejaculation, pain and swelling of the
genitals, fever, palpitation, dysuria, anuria, body ache, hernia, seminal calculi
45
and infertility.
Urges that are to be controlled
Mental Intention to harm/quarrel, jealousy, finding fault, misunderstanding.

Verbal Obscene language, nasty abusive words, harsh speech, lying, breaking up other people’s
relationships.
Bodily Cruelty, dishonesty, unlawful desires.
When we learn to see the sacred essence of our actions every day becomes a “holi-
day.” Even simple daily routines can be invested with meaning when we view them
from a spiritual perspective.
Ritual of gratitude Offering food to the divine and others

Ritual of humility Giving service to others
Ritual of resolve Clearing out unnecessary things & keeping away from neg-
ative influences
Ritual of purity Cleansing mind, body and surroundings
Ritual of unity Connecting with others
Ritual for revitalisation Cooking, gardening and exercising

Ritual of renewal Shopping
Ritual of contemplation Meditating, writing thoughts and spending time in nature.
Recharging your elements
Ether, air, fire, water and earth are the five elements. In order to support a balanced
46 flow of elements vastu shaatra offers specific design and placement principles. Ways
in which we can ensure a healthy connection with these forces that weave our exis-
tence are simple. Following are the balancing exercises for elemental deficiency.
Even though you may lead a very busy life it is worth taking 5 minutes every morning
to energise the elemental balance in your home. This very simple yet profound prac-
tice channels supportive energies into your life so your day will be much smoother
and easier to cope with. Many households in India, Bali and Asia practice this every
morning.
The best time to do this is before breakfast, after you have gone to the toilet, brushed
your teeth, had a shower and dressed in fresh clothes. Set aside a small area of your
home. All the utensils used are preferably not used for any other purpose.
Life as spiritual practice
For the practice you will need the following articles:
A bell, preferably with a deep ring or a conch shell, Lighter or matches, 3 sticks of pure incense, an
incense holder, a small candle or lamp which you may add 1/2 tsp camphor crystals to, a small open
container of water, a fresh, sweet smelling, stemless flower, do not smell or taste any of the articles
before the ceremony. Ideally your symbol of divinity is placed in such a way that you are near an open
window in the north-east and so that you can face east.
This symbol acts as a medium, accepting your offerings and passing them on to the spirit of the
home.
1. Place your palms together in prayer position and sense the vibration in your body.
2. Visualise a protective white aura enveloping the house, including yourself. You may also pray for
your divinities presence to pervade the home.
3. In your left hand ring the bell in three clockwise circles around the divinity or blow the conch shell
three times. This purifies the element ether.
4. Light the three sticks of incense, holding them in your right hand. Ring the bell in your left hand
whilst offering the incense clockwise around the divinity for 3 circles. Then place the incense in the
holder. This purifies the air element.
5. Light the candle or lamp and ringing the bell in the left hand offer the flame in three clockwise
circles. This purifies the fire element.
6. Ringing the bell in the left hand hold the water in the right hand and offer it three times around the
divinity. You can then place the water at the base of the picture or statue and sprinkle a little water on
the flower with your right hand fingers.
7. Offering the flower in three clockwise circles ring the bell with the left hand. Place the flower in
front of the divinity.
Ether Playing inspiring music (suitable mantras, classical Indian ragas, Mozart and Vivaldi are recom-
mended), singing and chanting can harmonise ether. Avoid disturbing noises such as creaky
doors, loud television and alarms.
Air Burn uplifting scents, keep windows open whenever it is possible, install a skylight in the
centre of the building, avoid air conditioning, use a negative ionisor, practice yogic breathing
47
(pranayama), walk in nature and keep indoor plants.
Fire Watch the sunrise, gaze at a candle flame (Trataka, a yogic practice), let the morning sun into
the house, install a fireplace, use bright colours for clothing or as curtains and exercise to
sweat to harmonise fire.
Water Place a fountain in the north-east of the room or garden, keep indoor plants to balance hu-
midity, make sure poor guttering, plumbing or rising damp is addressed, have an epsom salts
essential oil bath.
Earth Walk in the garden/beach with bare feet, check the house foundations are stable, fix any gaps
or cracks in walls and ceiling, do weight bearing exercise, eat nourishing meals.
48
Evolution

Field of consciousness & the unmanifest
Purusha – Prakrti
t
Intelligence - That is “I”
Mahat
t
Ego - I am “That”
Ahamkara
t
Harmony Action Resistence
Satva Rajas Tamas
t t t
Sense & motor organs 5 elements & sense faculties
Organ of perception
Senses & Motor t Power & From
t t
…………… …………… …………… ……………
…………… …………… …………… ……………
…………… …………… …………… ……………
…………… …………… …………… ……………
…………… …………… …………… ……………
t
Individual
Universe & Body 49

A living being is a reflection of the universe –Vedas
Principle Planetary Energies Physiological units

Vayu ~ knowledge Vayu ~ Air Prana ~ immunity Vata ~ regulation, wisdom
Agni ~ Transformation Surya ~ Sun Tejas ~ immunity Pitta ~ digestion, transformation
Soma ~ Essence Chandra ~ Moon Ojas ~ immunity Kapha ~ stability, flexibility
50
Energy Vortexes - chakras
The following is another way of looking at evolution.
Chakra Seat Gland/region Emotions Colour Gems Note Mantra Instruments Elemnets Symbol
Saha- Brain Pineal gland, Compassion, Violet Amethyst, B Ksham Wisdom White 1000
srara hair, top of peace, diamond, light petals
head, central acceptance, alexandrite
nervous detachment,
system divine love
Sahasraara
Ajna Brow Pituitary, Intuition, Indigo Lapis lazuli, A Aum Visualization Awareness 2
eyes, hypo- clairvoyance, clear quarts, petals
thalamus, equanimity, fluorites
autonomic psychic
N.S. powers
Ajna
Vis- Throat Thyroid, Communica- Blue Turquoise, G Hum Vocal Ether 16
huddhi parathyroid, tion, creativ- crysocolla, petals
neck ears, ity, com- aquamarine
sinus, throat prehension,
and atlas respiration,
expression Vishuddhi
Anaahata Heart Thymus, Giving and Green Emerald, F Yum Flute Air 12
lungs, heart, receiving, tourmaline, petals
immune trust, joy, jade, rose
function
Manipura Solar Pancreas,

expression quartz
Power, clarity, Yellow Topaz, E Rum

Anaahata
Horn Fire 10
plexus liver, willpower, amber, petals

Organs stomach, per- citrine,
of diges- small fectionism, tiger’s eye
tion
intestine, digestion.
gall bladder Manipura
Swadhi- Spleen Spleen, Emotional Oran- Coral, D Vum Strings Water 6
shthana kidney ovaries,
Sex
needs, ge moonstone, petals 51
uterus, boundaries, fire opal
organs
kidneys, attachment,
urinary tract, warmth,
adrenals sense
gratification Swadhishtana
Mula- Base Reproductive Security, Red Ruby, pyrite, C Lum Drums Earth 4
dhara organs, sexuality, garnet, petals
perineum, material hematite
sacrum, legs, needs,
feet physical
space
Muladhara
Subtle and Gross body
Suukshma and Sthuula shareera
Sthuula shareera
Anna-maya ………………………………………………………………………………………
………………………………………………………………………………………
How to strengthen? ………………………………………………………………………………………
………………………………………………………………………………………
Praana-maya ………………………………………………………………………………………
………………………………………………………………………………………
………………………………………………………………………………………
Suuksha shareera
Mano-maya ………………………………………………………………………………………
………………………………………………………………………………………
………………………………………………………………………………………
Kaarana shareera
Vijñaana-maya ………………………………………………………………………………………

………………………………………………………………………………………
How to strengthen?………………………………………………………………………………………
………………………………………………………………………………………
52
Aananda-maya ………………………………………………………………………………………
………………………………………………………………………………………
………………………………………………………………………………………
Atman is comprised of sad-maya - ultimate reality, essence or purity, cid-maya - the state of transcen-
dent self-awareness or divine consciousness and Ananda-maya - total bliss.
The modes of Universe
Tri-guna
Tri Guna Manas Antah-karana
Satva
qualities …………………………………………………………………
examples …………………………………………………………………
signs of excess …………………………………………………………………
example …………………………………………………………………
Rajas
qualities …………………………………………………………………
examples …………………………………………………………………
signs of excess …………………………………………………………………
example …………………………………………………………………
Tamas
qualities …………………………………………………………………
examples …………………………………………………………………
signs of excess …………………………………………………………………
example …………………………………………………………………
53
Controlled senses, wisdom acquired from experience, knowledge of space, time and personal goals,
following good conduct, using a mantra, performing a ritual daily and being hygienic prevents
diseases of external and internal origin.~ vaagbhaTa.
1. How do tri-gunas work in a particle?

2. How do tri-gunas work in a person?
3. Explain the nature of an excess tamas mind.
4. Explain the nature of an excess rajas mind.
5. Why are tri-gunas known as the modes of the universe?
6. Why are rajas and tamas considered to be etiological factors?
How is my mind today?

Category My Score My Score My Score
1. Mental clarity Very clear Hyperactive Cloudy
2. Concentration Good Moderate Poor
3. Memory Good Moderate Poor
4. Will power Strong Variable Weak
5. Honesty Always Most of the time Rarely
6. Peace of mind Generally Occasionally Rarely
7. Creativity High Moderate Low (I don’t use it now)
8. Spiritual study Daily Occasionally Never (I don’t have time)
9. Mantra/ Prayer Daily Occasionally Never
10. Meditation Daily Occasionally Never
11. Selfless service Often Occasionally Rarely
12. Relationships Harmonious Passionate Disturbed
13. Anger Rarely Sometimes Frequently
14. Fear Rarely Sometimes Frequently
15. Desire Little Some Uncontrollable
16. Pride Modest Some ego Vain
17. Depression Never Sometimes Frequently
18. Love Universal Personal Lacking in love
19. Violent behaviour Never Sometimes Frequently
20. Attachment Materially detached Occasionally Attached
21. Forgiveness Forgive easily With effort Long term grudges
22. Diet Vegetarian Some meat Frequent meat
23. Addictive nature Never Occasionally Frequently

24. Sensory impressions Calm Mixed Disturbed
25. Sleep requirement Little Moderate Excessive
26. Sexual activity Controlled Intense passion Uncontrollable
27. Control of senses Good Moderate Low
28. Speech Calm, peaceful Agitated Dull
29. Cleanliness standard High Moderate Low
54 30. Work Selfless Reward centred Aimless
SATWA >> RAJAS >> TAMAS >>
………… is my current mental state, which can be improved.
How can I strengthen my Satwa?
Diet
Emotions
Thoughts
Activity
Attitude
The five elements - Pancha bhuta

55
Elements, functions & attributes
Elements Principle Functions Powers States
Ether Vacuity Space Sound Ether
Air Motion Rhythm + Touch Gas
Fire Luminosity Transformation + Form Energy
Water Liquidity Flexibility + Taste Fluid
Earth Solidity Gravity + Smell Solid
Elements Sensory Motor

Ether Hearing-Ears Expression-Vocal cords, tongue
Air Touch-Skin Locomotion-Legs
Fire Vision-Eyes Action-Hands

Water Taste-Tongue Creation-Reproductive organs
Earth Smell-Nostrils Excretion-Bowels
Elements Qualities Manifestation

Ether Subtle, clear, light, porous awareness, wisdom
56 Air
Fire
Mobile, dry, subtle, light, cold
Hot, intense, subtle, light
mobility, rhythm, balance
power to interact
Water Unctuous, cold, heavy, slow bonding ability, flexibility
Earth Solid, heavy, stable, cold, rigid integrity, stability
Notes: Even an atom is composed of these elements. The space occupied

by an atom is its space, the coordinated and rhythmic movements of it is air,
the energy or heat without which it cannot interact is the fire, the cohesive
force within the atom is the water and the gravity or weight is the earth.
Applied elements
Elements in nature
Ether Air Fire Water Earth

Space Gas Heat Fluidity Structure
Wisdom Rhythm Transformation Flexibility Dense, Firmness
Bliss Circulation Assimilation Liquid, Cohesion Solid
Knowledge Mobility, Cycles Warmth Sensitivity Stability
Creativity Motion Drive, Passion Compassion Support
Elements & your permanant body constitution

Tall Small Triangular Rounded Rectangular

Delicate Short Muscular Curvaceous Solid
Slender Slight Angular Soft Heavy bones
Elements & your permanant mental constitution
Ether Air
Philosopher Communicator
Fire
Marketer
Water
Nurturer
Earth
Hands on
57
Scientist Easy going Sharp, Precise Tolerant Coach, Trainer
Creative, Open Adaptable Challenging Gentle Methodical
Adviser Multitasking Forceful Carer Routine lover
Charitable Teacher Analytic/result based Nurse/parental Administrator
Thinker Performer Driven/forceful Parental Supervisor, Manager
Exercise: Classify nutrients, food, cooking, exercises, hobbies etc based on five elements.
Doshas -biological units
Dush ……………………………………………………………………………………………
Dosha ……………………………………………………………………………………………
Physiological Vata Pitta Kapha

functions Ether+Air Fire Water+Earth
Controls, regulates. Activates and transforms. Bonds and integrates.
Creates and mobilises. Heats and expands. Lubricates and stabilises.
Excites and stimulates. Motivates and encourages. Calms and supports.
Awareness, perception Temperature, lustre, Stability, endurance,
creativity, enthusiasm, transformation, sharpness, inten- flexibility, lubrication,

regulation, movement, sity, digestion, compactness, forbearance
cycles and rhythms. metabolism, courage. and tolerance.
Qualities and Cold, light, dry Hot, light, moist Cold, heavy, oily
working of Hard / stiff Intense / sharp Gentle, soft
doshas Subtle, subtle Fast, active Dense, stable
Rough, porous Odorous, liquid Slow, smooth
58 Food Brought to intestine Digests the food Fluids
Information Brought to brain Process/analysis Record/memories
Discuss the following topics:

Dosha as functional and structural units.
Is dosha just body type?
The dosha clock
Doshas, the physiological units, are more active during certain periods of the day, night, seasons,
emotions and stages of growth. They are like the tides which depend on the moon and the sun.
They always begin with Kapha, followed by Pitta and end with Vata. They are parallel to the twelve
meridians in Chinese medicine. The following is the brief form of the dosha clock.
Vata Pitta Kapha
Day
Night
Age
Digestion
Disease 59
Body region
Subtle Qualities - Vimshati gunas

Criteria Qualities
Gravity Heavy Light
Intensity Slow Intense
Temperature Cold Hot
Emolliency Oily Dry
Texture Smooth Rough
Viscosity Dense Liquid
Rigidity Soft Hard
Fluidity Stable Mobile
Density Subtle Gross
Adhesion Clear Sticky
Write down the qualities of the following:
Ether ……………………………………………………………………………………………
Air ……………………………………………………………………………………………
Fire ……………………………………………………………………………………………
Water ……………………………………………………………………………………………
Earth ……………………………………………………………………………………………

Vata ……………………………………………………………………………………………
Pitta ……………………………………………………………………………………………
Kapha ……………………………………………………………………………………………
60 Spinach ……………………………………………………………………………………………
Ginger ……………………………………………………………………………………………
Potato ……………………………………………………………………………………………
Cold pasta ……………………………………………………………………………………………
Steamy pasta ……………………………………………………………………………………………

Your Mind-body type Prakruti
From birth until death, each of us possesses an individual biological blueprint, termed our prakruti
Ayurveda. The specific predominance of elements composing our being since birth determines our
unique psycho-physiological tendencies.
The predominant elements are ascertained by scrutinising the nature of one’s structural and func-
tional tendencies, drives, feelings and all other psychophysical signs.
Determining one’s prakruti the first step towards effective preventative and curative health care. It
is similar to distinguishing between a plastic, glass and ceramic bottles. Each is different. Yet each is
special. Each has its own unique abilities.
No body-type is inferior or superior to another. Body type analysis doesn’t aim to put you in certain
compartments, but it is to create an awareness of one’s fundamental nature, initiating an inward jour-
ney of self-discovery and acceptance. This wisdom guides us to understand the most suitable daily
routine, nutrition, colours, essential oils, herbs, colours and other lifestyle and therapeutic substances
needed to bring us to a state of optimum health and harmony.
Everything in this universe is made of all the five elements or three doshas in various proportions.
They are classified based on elements or doshas. Doshas are the functional aspects of the five ele-
ments namely ether, air, fire, water and earth.
The following pages will discuss the general tendencies of classical five elemental types and single-
dosha body types.
61
What is your constitution?
Elements In Universe and Life
Attributes and geometrical shapes of

elements are permanent. It is important to
understanding the ‘type’ and engaging it wisely.
Wisdom, bliss Lightness Transformation Attraction Integrity
Stillness, calmness Rhythm Precision Flexibility Stability
Tranquility Cycles Intensity Bond Gravity
Space Mobility Heat Fluidity Solidity
My Permanent Body Constitution

What’s the shape of your body when you are/were healthy?
Tall Small Angular Soft Solid
Delicate Short Triangular Rounded Rectangular
Slender Light Muscular Curvaceous Heavy bones
Ayurveda Elements
Courses & Consultation in Sydney, Canberra and Melbourne
Phone/fax: 02 9904 7754

17 Orchard Rd Chatswood Sydney 2067
info@ayurvedaelements.com
www.ayurvedaelements.com

My current Physical Excess imbalance can occur to any body type.
use or abuse of “elements of life”. Any
Most imbalances are due to overuse, under

Depletion Irregular, improper Over heated Sluggish Rigidity
62 Loss Improper, twists Acidity Mucusy Clot
Thinning Aches, pain Redness Weight gain Growth (e.g. fibroid)
Waning Dehydrated Burning Excess fluid Spur
My current Psychological Excess

Absence Fluctuating, shifty Irritable Clingy Stubbornness
Loss Mental blockage Easily angered Sluggish Inflexibility
Irrational Confusion, worry Easily impatient Greedy Overpowering
Anxiety Insecurity, fear Frustration Procrastination Rigidity
I am designed to ...
Creative Adaptable Analytic Listener Structured
Meditator Multitasking Fast Carer Methodical
Open Easy going Challenging Gentle Hands on
Charitable Communicator Competitive Tolerant Routine lover
Philosopher Dancer Result oriented Nurturer Supervisor
Scientist Teacher Precise Parental Administrator
Thinker Musician Sharp, intense Chef Manager
Dreamer Performer Marketer Nurse Coach/ Trainer
Based on my body shape, when I am healthy:

My permanent body type is predominant in …………… …………… ……………
My current work is predominantly …………… …………… ……………
My current lifestyle is predominantly …………… …………… ……………
My current relationship is predominantly …………… …………… ……………
I know using non-constitutional elements need to done carefully
I need to introduce more (diet) …………… …………… ……………
I need to introduce more (exercise) …………… …………… ……………
I need to introduce more (lifestyle) …………… …………… ……………
Elements and life

Categories Ether Air Fire Water Earth
Exercise Meditation Aligning Cardio Stretch Toning

Awareness Breath, walk, jog Sprinting Yoga (asana) Weights
Nutrition Philosophy Fiber Digestives Carbs, fats Protein
Fasting Freshness Metabolic Essential fats Minerals
Room Spacious, Everything, Efficiently organised Convenient, Brick walls,
63
uncluttered everywhere accessible timber floors
Tools, Minimal All shapes, sizes, Most efficient, Comfort items, food, Lasting, reliable,
furniture variety fastest, latest cushions strong
Vacation Meditation retreat Surprise me, Competitive, Water side, food, Physical, getting
unpredictable challenging friends, cushions hands dirty
Silent, wilderness Something totally Mountain biking, Pampering, yoga Outback, gardening,
outrageous white water rafting retreat renovation
Olympic High jumpers Marathoners Sprinters Gymnasts Weight lifters
Which vehicle is the best?

Advanced Body-Type
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Spir rical en gy
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Elec nt ene rgy
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My body shape when I am normal / healthy
Ether ………………………………………………………………………………………………
Air ………………………………………………………………………………………………
Fire ………………………………………………………………………………………………
Water ………………………………………………………………………………………………
Earth ………………………………………………………………………………………………
I am designed for
Ether ………………………………………………………………………………………………
Air ………………………………………………………………………………………………
Fire ………………………………………………………………………………………………
Water ………………………………………………………………………………………………
65
Earth ………………………………………………………………………………………………
In this world I am looking for
Ether ………………………………………………………………………………………………
Air ………………………………………………………………………………………………
Fire ………………………………………………………………………………………………
Water ………………………………………………………………………………………………
Earth ………………………………………………………………………………………………
My philosophy
Ether ………………………………………………………………………………………………
Air ………………………………………………………………………………………………
Fire ………………………………………………………………………………………………
Water ………………………………………………………………………………………………
Earth ………………………………………………………………………………………………
Language that impress me

Ether ………………………………………………………………………………………………
Air ………………………………………………………………………………………………
Fire ………………………………………………………………………………………………
Water ………………………………………………………………………………………………
66 Earth ………………………………………………………………………………………………
Themes that impress me (themes)
Ether ………………………………………………………………………………………………
Air ………………………………………………………………………………………………
Fire ………………………………………………………………………………………………
Water ………………………………………………………………………………………………
Earth ………………………………………………………………………………………………
My perfect work place
Ether ………………………………………………………………………………………………
Air ………………………………………………………………………………………………
Fire ………………………………………………………………………………………………
Water ………………………………………………………………………………………………
Earth ………………………………………………………………………………………………
My perfect bedroom design

Ether ………………………………………………………………………………………………
Air ………………………………………………………………………………………………
Fire ………………………………………………………………………………………………
Water ………………………………………………………………………………………………
Earth ………………………………………………………………………………………………
67
My perfect home
Ether ………………………………………………………………………………………………
Air ………………………………………………………………………………………………
Fire ………………………………………………………………………………………………
Water ………………………………………………………………………………………………
Earth ………………………………………………………………………………………………
68
69
Body type analysis -dosha
0 = not applicable 1 = rarely 2 = sometimes 3 = often 4 = mostly
Vata (air-ether)
01 I learn quickly 0 1 2 3 4
02 I am enthusiastic and vivacious 0 1 2 3 4
03 I have a light / tall body frame 0 1 2 3 4
04 I walk and talk quickly 0 1 2 3 4
05 I love to have an extra layer in winter 0 1 2 3 4
06. I enjoy warm weather 0 1 2 3 4
07. I am a light sleeper 0 1 2 3 4
08. I have an active and imaginative mind 0 1 2 3 4
09. My energy tends to come in bursts 0 1 2 3 4
10. I don’t gain weight easily, but can loose it easily 0 1 2 3 4
Vata Score ……………
Pitta (fire-water)
01. I tend to be extremely precise and results oriented 0 1 2 3 4
02. I am determined. I have a forceful manner 0 1 2 3 4
03. I enjoy cool weather 0 1 2 3 4
04. I have a strong appetite and am fond of cold food 0 1 2 3 4
05. I have regular bowel habits / tend to get loose bowels 0 1 2 3 4
06. I like to set goals & then try to achieve them 0 1 2 3 4
07. I’m more likely to feel that a room is too hot than too cold 0 1 2 3 4
08. I don’t tolerate foods that are very hot and spicy 0 1 2 3 4
09. I enjoy challenges 0 1 2 3 4
10. I tend to be quite critical 0 1 2 3 4
Pitta Score ……………

Kapha (earth-water)
01 I do things in a slow, relaxed and steady fashion 0 1 2 3 4
02 I gain and loose weight slowly 0 1 2 3 4
03 I am quiet by nature and usually only talk when necessary 0 1 2 3 4
04 I sleep very deeply 0 1 2 3 4
70 05 I learn slowly, but I have good retention and long term memory 0 1 2 3 4
06 My hair is thick, dark, slightly oily and wavy 0 1 2 3 4
07 I’ve smooth, soft, moist skin a pale complexion 0 1 2 3 4
08 I generally walk with a slow measured gait 0 1 2 3 4
09 I love to have someone/something to nurture 0 1 2 3 4
10 My teeth are strong, white, well-formed & full 0 1 2 3 4
Kapha Score ……………
MY BODY TYPE IS ……………

Appendices
71
Many great thinkers and spiritual traditions prescribe the practice of being in the present as a path to
enlightenment. Though being mindful of the moment seems simple, it’s actually very difficult to main-
tain for more than a minute. So if present consciousness is the portal to liberation why do we habitu-
ally resist it, choosing to be absent while life passes us by? Moment Meditation helps us to break free
from our preoccupation from the present, offering practical ways to experience the perfection of now.
PRESS PAUSE
Right now a moment of time is passing by! We must become that moment.
-Paul Cezanne
Gurdjieff subjected his students to a technique called the “stop exercise” to develop their present
awareness. At unexpected times he would spontaneously call out “stop” and students would freeze,
focussing their full attention on their current thoughts and actions. A similar idea was explored in Al-

duus Huxley’s last novel “Island.” In his utopian paradise parrots would constantly sing out “Stop pay
attention” to remind inhabitants to be totally conscious.
Try pausing now. Focus your attention on your thoughts. Where are you now? Are you in the future
72 wondering.. how long is this article? Do I have time to read it?... what else is coming up?...Or are you
pondering the past thinking…I’ve encountered this topic before...I should’ve done more today…
That previous article was interesting…Alternatively you may be totally in the moment.
Now relax, let go of any extraneous thoughts and surrender your full awareness to now. Sense your
body, breath, surroundings and the act of reading. Imagine time is standing still so you have no-
where to go, nothing to do and nothing to think. Release all tension from your body. Can you feel
your awareness shift to a new level of perception? This intense focus creates the clarity to experience
things as they really are. Reality blossoms under the light of our attention so we view everything
from a fresh, child-like perspective. However it is challenging to maintain this focus for long, as within
seconds the mind strays to future or past concerns. In fact, NLP experts estimate that we spend only
about 1% of our time in present consciousness.
Ascertaining whether we drift to the past or future indicates our psychological tendency. To deter-
Moment meditation
By Caroline Robertson
mine whether we are inclined to lag in the past or flee to the future try the following exercise. Carry
around a small note pad and pen. Over 4 hours be aware of your thoughts and dialogue. Whenever
you are aware of your thoughts, categorise whether you were thinking of the past, moment or future.
Write down a P for past, M for moment and F for future. At the end of the 4 hours tally up the results.
Though there’s a positive and productive side to our time-travelling inclination, it can influence and
perpetuate negative patterns. For example, if you counted mostly F’s you may have excessive future
consciousness. Though far from a a fixed rule, future-based people can be more prone to feel anxi-
ety, frustration, restlessness, agitation, anger, irritability, impatience, worry, fear and dissatisfaction.
Those with a majority of P’s are more attached to past concerns and experiences. The downside of
this can be a predisposition to depression, regret, guilt, resentment, bitterness, hopelessness, self-
pity and a judgemental outlook.
Many of these feelings will dissipate when we come to the party of the present. Through life I’ve
observed that predominantly happy people have the uncanny ability to spend the majority of their
time in the moment. Their total presence allows them to be comfortable with others and themselves.
They’ve made friends with the moment and don’t allow pressures of time to impinge on present
pleasures. When we live in the present we experience pleasure with our full presence. We step into a
state of “in-joy-ment” that only comes with complete awareness. When we mentally remove ourselves
from the present we are unable to appreciate the fullness of now and become dissatisfied with life.
73
Though it is necessary and even enjoyable to think of the past and future our awareness should
remain anchored in the only true reality-now. After all, there literally is no time like the present. The
past has passed and the future is not yet born, only this minute bears the rich potential of ongoing
creation. As the saying goes “yesterday is a cancelled check, tomorrow a promissory note. The only
cash on hand is today.” Also the best investment for the future is to be fully present now as then we
make the right choices for the best consequences.
When we disproportionately ponder the past or fret over the future we loose our present power,
creating confusion about present decisions. It drains us to dwell on what was or what may be, rob-
bing us of energy and appreciation of the present. A secret to empowerment is to focus on what we
can influence rather than worrying about what we can’t. To manage life we must process the past and
project into the future to an extent but this can only be done efficiently when we are in present con-
sciousness. However people tend to get trapped in the time machine of fast forward or rewind, need-
lessly investing their emotions in things that have either passed or may never even happen. When
the causes of stress were assessed in a recent study it was found that 30% was caused by thinking
about painful past memories and reliving them, 8% thinking about legitimate future worries, 50%
worrying about things that never happened, and 12% worrying about things one couldn’t possibly
have any control over. As Sir Winston Churchill said “It is a mistake to try to look too far ahead. The
chain of destiny can only be grasped one link at a time”
Most of us live with filters created by past or future beliefs that distort our perception of reality. When
life is concentrated on now we release impressions or reactivity from the past and expectations of
the future and are free to create a fresh reality from a reborn consciousness. Liberated from limiting
influences of past preconceptions and future expectations one is receptive to the possibilities of the
unfolding present, free from negative patterns rooted in past conditioning or future concerns.

Appreciating the fresh flow of life’s experiences we are able to receive and respond to things without
the bias of past or future conditioning, instead making choices from present moment clarity and aware-
ness. When we pause the usual autopilot mode we slip into the gap between stimulus/ response and are
able to create a whole new experience, Through this observation we realise that transformation takes
place in the flicker of an intention. To live in this timeless reality we can follow HG Wells advice to-“not
allow the clock or calendar to blind us to the fact that each moment of life is a miracle and a mystery.”
74 TIME MACHINE
A memorable Twilight Zone episode told the tale of a man who felt the constant pressure of time
scarcity. He loved to read but due to long work hours never got the chance. His longing for more time
miraculously manifested one day when the whole world paused except for him. Scaling the library
steps his face shone with gleeful anticipation at all the books that awaited his eager eyes. In his rush
however, tragedy struck. His glasses fell to the stone ground and smashed.
This story highlights a common dilemma in modern society. We may be more affluent today but an
epidemic of time poverty has stretched levels of stress to breaking point. Many live by time beliefs
such as they are running out of time, they have no time, there’s never enough time or they are wast-
ing time. These tense strings of time constraints bind us from the freedom of the present as Alan
Cohen observed- “if you are a servant of time rather than letting time serve you, you are a prisoner.”
When we live under the pressure of future worries whilst carrying the burden of past baggage we
are too overloaded to relax in the present. We can’t live as Rabindranath Tagore advised – “to lightly
dance on the edges of Time like dew on the tip of a leaf.” Goldie Hawn experienced the joy this at-
titude brings in a recent anecdote -“The other day a great song came on the radio, so I pulled the car
over, got out and started dancing. Why not just live in the moment, especially if it has a good beat?”
Feeling that time is on our side helps us relax and accept that everything happens in its own good
time. Viewing time not as a quantity we must keep track of but as a quality we can be aware of helps
us to squeeze the most from every moment. When we understand that time is a man-made illusion
and all we have is the timeless moment then we can let go and enjoy the passing cosmic play. Being
flexible with our concept of time we then live in multi-dimensional time frame where the past, pres-
ent and future in a mosaic of clarity.
NOT NOW!
Why do we habitually avoid what’s happening now? Mental time travel is a way to divert our atten-
tion from present pain and also to stimulate the pleasure-seeking mind. We do it both consciously as
a form of escapism and coping mechanism as well as an unconscious mental habit. When we resist or
reject what is going on in the moment our mind deals with it by distracting us with thoughts about
the past or future. Ironically this may perpetuate and even compound pain and negativity as our ab-
sent awareness is immobilised from shifting our present state towards conscious change. Our bodies
may be in the moment but our minds are absent in another time, creating physical unco-ordination
and a disconnection with ourselves, others and our environment. Preoccupation from the past stops
us from occupying our bodies and as we are off time travelling others sense our absence where ‘the 75
lights are on but nobody’s home.’ Life can pass us by while we’re stuck in a moment of the past or fu-
ture, just like the saying “life is what happens to us when we’re busy making other plans.” The trick to
remain grounded in the present while still processing the past or making future plans is to maintain
awareness of your present sensations and surroundings.
By remaining calm in the moment you can objectively see the past and future for what they are- sim-
ply mental projections based on conditioned responses and judgements. We can also avoid a lot of
unnecessary anguish about the past or future by detaching from the results of our endeavours with
the understanding that we ultimately have no control over the outcome only over our present input.
As Mata Amritanandamayi elucidates “its not the planning nor the hoping that creates problems for
us but our attachment to those plans and hopes. Let go of attachment and appreciate the present.”
PERFECT TIMING
A compulsion to think of the past and future indicates rejection of the present. To check our tendency
to escape the present we must face reality as it is. Rama Dass, author of “Be Here Now” gives a useful
mantra in this regard- “I accept the here and now fully. As..it..is..right at this moment” With the clarity
of present-centred consciousness we can make the right choices, responding and adapting appro-
priately for a positive future, For as CG Jung’s believed “we cannot change anything until we accept
it.” If we don’t see things as they are or resist them, they will persist. When we embrace what is, our
feelings and experiences, we can learn from them, appreciate them and let them go, breaking the
repetitive cycle of destructive unconscious patterns. It is only our biased judgement that categorises
something as good or bad, instead accept ‘this is not good or bad, it just is.” Unless we are fully con-
scious of what we are doing or feeling in the moment we are doomed to repeat it. “Be in the present.
If you are happy now, the past will not torment you. If you live life now, tomorrow will take care of
itself” said Sri Sri Ravi Shankar.
Though things may appear to be negative now we can’t predict the ultimate outcome of a situation.

Cultivate faith that everything is governed by a universal intelligence orchestrating everything ac-
cording to a divine order that benefits everyone in the grand scheme of life. Everything happens for
a good reason, though we often only realise this in hindsight. Even calamities however painful can be
pregnant with meaning that enrich our evolution.
“Accept whatever comes to you woven in the pattern of your destiny, for what could be more aptly fit
76 your needs” as Marcus Aurelius said.
When we accept this we trust in the moment, perceiving its perfection. Surrendering to what is helps
us to relax and sense the divinity present in everything, everywhere. Then we sense Henry Miller’s
truth that“every moment is a golden one for him who has the vision to recognise it as such.”
Say yes to the present moment and feel peaceful knowing that everything is as it should be, even
uncertainty. We can surrender our need to control the future and past attachments when we accept
the Course in Miracles lesson that “Heaven is now. There is no other time.”
PLAN BE
It always provoked laughter when exasperated Frank from Seinfeld screamed “Serenity Now!” We
all desire a tranquil life yet often lack the everyday tools to create it. Though the path to peace can
be found through simple non-sectarian solutions, our complex minds often seek more complicated
methods. Perhaps we feel the more difficult and sophisticated the process, the greater the result. Ac-
tually the answer to happiness is so simple it seems unbelievable. Whilst we theoretically understand
the benefits of present awareness, philosophy is mere mental speculation until we put it into practice.
We all know at some level what we need to do but resist doing what we know as habits pull us back.
Moment meditation draws from awareness techniques espoused by the Hindu, Buddhist, Jewish,
Sufi and Christian faiths, and especially Indian Tantric texts, Zen and Taoist scriptures. The common
thread weaving through all these philosphies is aggreeance with Rabbi Jeff Roth’s words that “the
present moment is the only place the Divine can be accessed” and in Rumi’s assertion that “past and
future veil God from our sight.”
Experiencing moment meditation techniques gives us an authentic appreciation of the value of pres-
ent consciousness. Initially we lay the foundation of mindfulness through formal practices but then
we must integrate the methods into everyday life. In this way we can summon the state whenever
we remember, particularly in times of crises when it will prove most helpful. It can be very difficult
to maintain moment awareness and for months or even years one may only get transient flashes of
insight, known as Sartori in Zen Buddhism, However, with consistent perseverance and patience one
will be able to sustain present awareness for progressively longer time periods.
Though a concerted effort is required to succeed in this process, excessive strain or striving will ironi-
cally block progress. Instead adopt a feeling of inner non-resistance and intense alertness. Develop
a relaxed receptivity that utilises maximum awareness with minimal superfluous strain. At all times 77
the body is relaxed, the breathing smooth and the mind carefree. Approach the exercises with the
mood of childlike play rather than as a serious adult chore. Let go of any façades or pretences that
cover your true self.
Reality can be confronting and painful but by facing it with a detached and light heart we can often
see the divine humour behind the transient film of events. Just as Hermann Hesse mused that, “eter-
nity is a mere moment, just long enough for a joke.”
When the flickering mind strays from the moment, as it inevitably will, don’t berate yourself, rather
congratulate yourself on observing the shift and gently bring it back to the present. Be happy that
the instant you realise your absence you are present again. Maintain this consciousness by pausing,
breathing and asking yourself the following two questions suggested by Ram Das.
Where am I? Answer, “Here”
What time is it? Response, “Now”
Let go of anything that is not happening here and now.
This immediately grounds us in reality so we can sense our real self and surroundings. For as monk
Thich Nhat Hahn teaches “if we do not go back to ourselves in the present moment, we cannot be in
touch with life.”
ONE-DAY MOMENT MEDITATION
The goal of these one day and seven day moment meditations is in Ram dass’ words to “create in
yourself an absolutely calm centre where it’s always right here and now.” This will lead to greater
peace and contentment. For the one day retreat select a day when you have minimal external pres-
sures and obligations. On this day you are going to reconnect with the beauty of the moment by
quietening the mind and settling the senses.
Ideally on this day you can minimise sensual input in order to clear out accumulated sensory over-
load. Support this by taking a vow of silence, reducing food intake to main meals without snacks and
cutting down on television, music and computers. You may also find that closing your eyes at appro-
priate times will create a greater inner connection. Only look at the time when absolutely necessary
in order to promote a timeless, time-free space to relax in.
Throughout the day you are going to focus on four main things:
1) Your breath
2) Your actions
3) Your senses
4) Your thoughts
1) Breath.
During the day be aware of your inhalation and exhalation. Ways to magnify this focus is to breathe
into the belly and to sense the movent of air in the throat and nostrils. Called anapanasati in Sanskrit
this is the main practice to promote a centred and quiet mind. Breath awareness settles a scattered

mind, reconsolidates dispersed energy and acts as a bridge between body and mind.
2) Actions
When was the last time you invested all of yourself in what you were doing? We often do things ab-
sentmindedly thinking of the next task or rushing to get it over with. Lord Buddha advised- “As you
walk and eat and travel, be where you are, otherwise you will miss most of your life.”
78 On this day attempt to bring your full presence to the activity at hand. Try to enjoy the process rather
than thinking of the result of the activity. You can do this by focussing on one thing at a time, known
as eka grata or pratyahara in yoga, one-pointed awareness. Do things slowly at half your normal pace
to aid intense mindfulness. People watching you might think you’ve lost your mind whereas in reality
this is one of the best ways to find your mind. Do everything calmly and slowly with a faint smile on
your face. Reduce the number of things you do at a time and you will soon discover the paradox that
when you attempt to do less, more slowly you actually achieve more, faster.
3) Senses
Open up your senses to the stimuli of the moment. Be aware of subtle smells, tactile sensations,
sights and tastes. Listen to the sounds between the sounds. See things anew, free from comparisons
or judgements which relate them the past or future. Being around others who are present in the mo-
ment such as animals of children playing can really enhance this state of mine.
4) Thoughts
Observe your mental wanderings and internal dialogue. Don’t judge yourself, just become aware
of your mental tendencies. Feel and accept things as they are without trying to change or suppress
them. In this way as thoughts come to the surface we can honour them and let them go so they no
longer have an unconscious hold on us. Whenever you can bring your thoughts back to the present,
think of what you are experiencing now. Focus on the blessings and positive things in your life at this
moment.
Writing a list or reciting them to yourself will help this consciousness of present centred gratitude. As
Charles Dickens reminds us “reflect on your present blessings, of which every man has many, not on
your past misfortunes, of which all men have some.”
SEVEN DAY MOMENT MEDITATION
This seven day training will reawaken your senses and remind you how wonderful it feels to be fully
in the moment. Over a week put aside fifteen minutes daily to practice moment meditation. Each
day you will take a fifteen minute walk by yourself, preferably choosing the same route. Do not take
music, a book or mobile phone with you. During these fifteen minutes you will focus on a different
aspect of the present.
Day 1- Focus on breath
Day 2- Focus on body posture, movement, sensations
Day 3- Focus on sounds
Day 4 – Focus on smells
Day 5 – Focus on touch
Day 6 – Focus on sights
Day 7 – Integration of all senses
79
Day one- Go for a fifteen minute walk and focus completely on your breath. As you inhale think“I am breath-
ing in”and as you exhale“I am breathing out.”You can also say to yourself“mo”on the in breath and“ment”
on the out breath. Or simply “Now” on the inhalation and exhalation. Avoid looking around, talking or
touching things unnecessarily. Try to bring your awareness to your breath more frequently from now on.
Day two- Repeat your fifteen minute walk, this time being aware of your body posture, movement
and sensations. Feel areas of tension and ease, asymmetry and alignment, heat and cold, pains and
pleasurable sensations in the body. Don’t strain to adjust anything, your awareness will initiate shifts
on a deep and effortless level naturally. After the walk continue to be aware of your breath and body
when you remember.
Day three- On this fifteen minute walk attune your hearing to every subtle sound. Listening to the
near and distant sounds. Hear your footsteps, birds, cars, the movement of your cloth. You will be
surprised at how acute your hearing becomes by the end of the walk, even picking up the sound of
air flowing past your ear. Continue to focus on just your breath and body until your next walk.
Day four- Proceed for your fifteen minute walk concentrating on the smells you encounter. This can be a
subtle experience that also brings awareness to the breath flowing in and out of the nostrils.You may spon-
taneously stop to smell things also. Continue to focus on just your breath and body until your next walk.
Day five-Today’s walk will focus on the sensation of touch. Feel your feet as they touch the ground, clothes
brushing against your skin, the weight of clothes, air flowing over your body, the vibration of sounds
and your body brushing against itself. Continue to focus on your breath and body until your next walk.
Day six- Concentrate on the sights on your walk today. To broaden your visual screen you can prac-
tice a Hawaiian technique called Hokalau., also employed by NLP practitioners. Look up and allow
the left eye to drift to the left side and the right to the right side, you can wiggle your fingers at the
peripheral field of vision to aid this expansion. This opens up your perspective and tends to reveal
deeper layers of reality.
Avoid looking around, simply look straight ahead and take in the visual feast while maintaining
breath and body awareness.

Day seven- Before your walk pause for 5 minutes, standing still and silent. Be aware of your breath for
10 slow inhalations and exhalations. Next concentrate on your body posture and physical sensations
for a few minutes. Then listen to the sounds, smell the air and perceive the tactile sense of your feet
and the ground, the air and cloth on your skin, and the body touching itself. Expand your peripheral
vision, relaxing your eyes yet seeing everything clearly.
80 Now proceed for a slow fifteen minute walk. Maintain awareness of your body posture and breath.
Let your senses drift from smells, to sights, sounds and sensations. Soak up the essence of the mo-
ment, relish the feeling of being alive in the present. When you maintain this appreciation of the mo-
ment your life may appear to be the same from an outsiders perspective but though you are doing
the same things your full awareness transmutes everything into a spiritual experience. Just as the
Zen phrase goes- “Before enlightenment chopping wood, after enlightenment, chopping wood,” it is
the change in consciousness that makes the difference.
OPENING THE PRESENT
Stepping into the moment you enter a magic realm that transforms every aspect of your life. You will
feel a lightness, ease and connection with everything. Liberated from past impressions you will see
people and things from a fresh, enlightened perspective. As the shadow of the past and present lifts,
the light of reality reveals the true nature of creation. By truly being with others you will be able to
understand them and communicate with them on a deeper level. Consequently, your mindful pres-
ence will radiate a tranquillity and healing that sparks awareness in others, bringing them greater
appreciation and mindfulness of the present. In this way the Buddha‘s aura was said to bestow peace
on beings for miles around him.
By connecting with our inner essence we see things with a fresh innocence that makes even the sim-
plest pleasures blissful. Our mind, emptied of past and future concerns, has space to absorb present
impressions fully.
On a practical level, intense mindfulness enables greater efficiency in planning, action and interrelat-
ing. With our consciousness attuned to the finest cues from the universe we are able to make instinc-
tual decisions that support the highest good. Our body also blooms in this state of heightened aware-
ness as cells thrive on attention and harmony is supported. When we silence the noise of the past and
future we are able to listen to the body’s messages, responding to its needs in the most appropriate
way. Everything comes into balance through this one practice of moment meditation as monk Thich
Nhat Hahn agrees “mindfulness is the miracle by which we master and restore ourselves.”
To attain this divine connection with the moment is the pinnacle of all spiritual goals. As yoga means
to yoke or connect and religion comes from the latin ligare or to link, their main message is that this
peak state of divine union is within our grasp. The beauty of this union is that it is already present, we
don’t have to do anything, go anywhere or attain something new.
Just by tuning our perception to the moment we will perceive the perfect interconnectedness of
everything. Yogi Sri Sri Ravi Shankar explains -“The moment you keep all your senses open.you ex-
perience the whole creation as vibrant, lively consciousness-not dead objects around you-you are
already united with the entire creation. Union has happened.”
By taking life moment by moment rather than day by day we can develop this constant present
awareness and merge withs the moment. Whether it happens in an instant or a lifetime it may be the
key to a happy and peaceful life. Try it and find out for yourself.
81
Spring being
a tough act
to follow, God
created June.
-Al Bernstein
“To every thing there is a

season, and a time to every
purpose under the heaven; A

time to be born, and a time
to die; a time to plant, and a
time to pluck that which is
82 planted.” - Bible.
Appendix 2
Flow with the season

Dr Shaun Mathews
In Ayurveda, the traditional system of healing practiced in India over the past 5,000 years, Rtu carya
or seasonal regimens are considered one of the foundations for maintaining good health. It has long
been recognised that our individual constitutions or body-types are affected by changes in nature
throughout the yearly cycle. Most of us have experienced how a cold, overcast day affects us differ-
ently to a warm sunny day or how several days of cold gusty winds can unsettle our nervous sys-
tems.
Ayurveda utilises the simple but elegant principle that ‘like increases like’ to understand how the sea-
sons will affect the energetic forces, known as doshas in Ayurveda, of our body-minds. For example in
summer the hotter, more humid weather and more intense sunlight increases the Pitta dosha, which
is hot, moist and intense in its nature. Accordingly someone with a predominance of Pitta dosha in
their constitution is more likely to experience difficulties with overheating and irritability in the sum-
mer months. If Pitta dosha is then further aggravated by mental or physical stresses then they may
experience fever, red skin rashes, stomach acidity or outbursts of anger.
Applying this principle further we can see that individuals with a lot of Vata dosha, which is change-
able, light, cold and dry, in their constitution are more likely to run into health problems in the au-
tumn months and during the change of the seasons. Someone with excessive Kapha dosha in their
constitution, which is cold, moist, heavy and stable, will need to be more cautious in the late winter
and springtime if they are to avoid colds, hay fever and fluid retention. In this way the season to be
most vigilant about is the one, which corresponds to your individual constitution. In general terms
- summer for Pitta dominated body-types, autumn and early winter for Vata dominated body-types
and late winter and spring for Kapha body-types. Ayurveda places great importance on preventive
medicine, the ancient texts emphasise that we should never wait until a disease has manifested in
order to treat it.
There’s a Bengali saying, which warns “never delay in attending to three things-fire, debt and disease”.
Doshic imbalances need to be addressed as soon as they occur. In this way seasonal routines work
to pacify aggravated doshas in our constitutions before a disease can manifest. In order to balance
your bodies’ energies throughout the seasons of the year it is useful to follow the guidelines outlined
below, though it is also important that we are not too rigid in their adherence or guilt-stricken if we
have temporary lapses. That would certainly be contrary to the flexible spirit of Ayurveda. Ayurveda
is inherently an intuitive science, so these guidelines are best used to support a more intuitive ap- 83
proach to food, drinks and activities.
Summer
Diet A Pitta pacifying diet is best followed favouring sweet, bitter and astringent tastes.
Agni (digestive fire) is reduced in summer so overeating needs to be avoided. Sal-
ads and fresh green vegetables are cooling and best taken at lunchtime when the
digestion is strongest, in order to avoid creating gas.
Herbs Hot and spicy herbs should be avoided such as ginger, black pepper, chilli and cay-
enne pepper. Cooling herbs can be taken including fennel and coriander leaves and
seeds.
Drinks Caffeine and alcohol tend to increase Pitta dosha, though a cool beer on a hot day
is preferable to whiskey, brandy, rum and red wine which are more Pitta aggravat-
ing. Ice-cold and iced drinks are best avoided as these depress the digestive fire and
thus pave the way for toxin accumulation.A good afternoon drink is watermelon
juice with mint leaves and a squeeze of lime juice.
Activities Sunbathing is best avoided and hard work under the sun will aggravate Pitta. A well
ventilated hat and protection for the neck is important to prevent overheating. Sun-
glasses should only be used in summer during the brightest part of the day as au-
thorities in Ayurveda maintain that constant use decreases visual acuity. Swimming
is an excellent exercise in summer especially river bathing or even being close to
aquatic and maritime environments. Washing off salt after ocean swims also helps
to prevent Pitta dosha imbalances.
Cool evening walks under the moonlight are especially recommended for pacify-
ing Pitta as is the wearing of cotton and silk. Cooling colours are white, grey, blue,
purple and green. Clothes should be loose fitting and allow the skin to breathe. The
wearing of white flower garlands such as frangipani and gardenias also help to bal-
ance Pitta. According to Ayurveda excessive sex in summer can aggravate Pitta as
sex is heating. Ideally if you want to have sex the early evening is preferable to late
at night when Pitta is in its prime. Early nights are recommended, that is retiring
before 11 pm. Oil massage with coconut oil is generally recommended depending
on one’s constitution.
Autumn & early winter
Diet A Vata pacifying diet is recommended favouring sweet, sour and salty tastes. Food
should be well cooked and easy to digest. It should be served warm and heavier,
more oily food is appropriate. Dry food such as popcorn, raw vegetables and night-
shades [i.e. eggplant, potatoes and tomatoes] should be minimised. Frozen foods
and iced drinks will aggravate Vata.

Herbs Most warming herbs and spices balance Vata dosha though very drying spices such
as chilli, mustard seed and black pepper should be taken in moderation.
Drinks Meals should be accompanied by plenty of warm liquids, a good tea for pacifying
Vata dosha is made with equal parts of ginger, cinnamon and cardamom. Alterna-
tively chamomile or licorice tea or hot water are excellent.
84 Activities Vata dosha is specifically increased by too much jogging, cycling, exercising and
by working too hard. Rushing to be on time, long hours of study, staying up late at
night and too much loud rock music or noise will aggravate Vata. Excessive talking,
shouting, crying and laughing will also do the same. In order to decrease Vata we
need to cease activity and this includes driving and flying. Sleep and rest pacifies
Vata. Meditation is also excellent. As Vata is cool, one should be careful to avoid
draughts and keep warm. Natural fibres such as wool are advocated.
Oil massage with sesame oil is wonderful for pacifying Vata dosha, with particular
attention to rubbing oil into the soles of the feet and into the scalp. Performed be-
fore bedtime this helps one to relax and promotes a sound sleep. Colours which
pacify Vata are red, orange and yellow.
White is also soothing to the nervous system. Excessive sexual activity also aggra-
vates Vata. Drinking a cup of warm milk before bedtime is good in autumn and win-
ter together with a pinch of cardamom, ginger or nutmeg. One should ideally be in
bed by 10 pm.
Late winter & spring
Diet A Kapha pacifying diet should be followed with an emphasis on food that is lighter,
drier and less oily. Warm food is preferable whereas food such as avocado, bananas,
cucumber and dairy products should be minimised. One should favour tastes that
are pungent, bitter and astringent. A good practice is to chew roasted cumin and
fennel seeds after meals.
Herbs Ginger is an excellent herb at this time of year as are other warming spices such as
black pepper, mustard seeds, garlic and cinnamon.
Drinks An excellent digestive tea can be made with equal parts of ginger, cinnamon and
mint. Another good Kapha tea is 1/4 tsp. dry ginger, 1/8 tsp. clove, 1/4 tsp. fenu-
greek and 1/4 tsp. of dill which can be sweetened with honey as desired. Drinking
hot water with a teaspoon of honey also helps pacify Kapha dosha. Cold drinks and
ice cream should be avoided.
Activities Spring is a time for enjoying the outdoors, re-connecting with the joys of nature
and being more physical and active. No wonder gym memberships are up 200% at
this time of year! Gardening, walks in parks with your children and days at the beach
are all recommended. Taking time just to simply be with the blossoming flowers
and singing birds is a great discipline especially amongst the rush of city living.
Sleeping during the day aggravates Kapha and dampens the digestive fire. As a
habit it is more likely to bring on Kapha illnesses such as hay fever, sinusitis and
bronchitis. Air conditioning is also more likely to provoke Kapha dosha at this time
of year. Oil massage using small amounts of safflower oil or a dry besan flour mas-
sage or skin brushing is recommended. This can be followed by a warm shower to

remove excess oil. Cotton clothing is preferable and the wearing of the colours such
as pink, orange, yellow and violet.
Dr Shaun Mathews co-ordinates Ayurveda courses at the Nature Care Collage, runs meditation and cooking classes and runs his clinic in
Sydney. He can be contacted on 0400 097 337.
85
Yesterday’s history, Tomorrow’s a mystery.

Today is a gift.
That’s why it’s called ‘the present’
Appendix 3
Study of doshas
In General
Kapha Pitta Vata

Beginning Existence Ending
Top of the trunk Middle trunk Lower trunk
0-25 years 26-65 years 66> years
Gaining energy Utilising/transforming energy Sharing energy
Physiology
Kapha Pitta Vata

Potential energy Thermodynamic energy Potential energy
Reception Transformation Discrimination
Anabolism Metabolism Catabolism
Ingestion Digestion Absorption & elimination
Intake Output Organisation
Body constitution
Kapha Pitta Vata

Curvy, Solid Muscular, Angular Tall, Short
Rectangular, Heavy Sharp Lightk, Slight
Areas, organs and tissues
Kapha Pitta Vata

Fluids and solids Digestion, metabolism Wisdom, circulation
Chest, throat, head, Upper abdomen Lower abdomen
Neck and upper back Middle back Lower back, hip, pelvic
Smell, taste Eyes, arms Ears, skin, arms
lungs, heart, stomach intestine, stomach, vocal, colon, pelvis,
rasa, mamsa, liver, spleen, pancreas limbs, tubular structures
86

majja, shukra
upper third of trunk
rasa, rakta, majja,
middle third of trunk
asthi
lower third of th trunk
Disease
Kapha Pitta Vata

Clogging Burning Blockage
Stagnation Frustration Fear
Weight gain Acidity Aches & pain
Helplessness Anger Confusion
Slow Intense Fast
Appendix 4
Gunas - Subtle qualities

All these gunas are explained in relationship with our body, digestion, metabolism and mind. We are
on a fluctuating point somewhere the following opposites. We change our positions constantly, but
within a small range determined by our constitution. Gunas are just polarities. Excess of deficiency
would result in discomfort and disease.
Heaviness guru K+ Anything that takes a long time to digest. It is due

to the dominance of earth or water elements or their combination in that substance. For example
chickpeas, cheese, nuts, ghee, milk, yoghurt, pasta and potatoes are heavy. Heavy things generally
reduce Pitta and Vata, and increase Kapha. This quality is usually associated with coldness. Heaviness
increases bulk and slowness. Dullness, lethargy etc are some pathological signs.
Lightness laghu VP+ Light things are easy to digest. Cous cous, puffed
rice, spices and clear soups are some examples. Generally lightness increases Vata and Pitta, and
decreases Kapha. A light diet is generally low fat and it reduces Kapha. Usually it is associated with
“warm”. The lightness aids digestion, reduces bulk, cleanses, creates freshness, alertness and un-
groudedness. Excessive use of lightness results in weight loss, missing elements (eg: anemia, vitiligo)
or low immunity.
Slow mandam K+ Due to the presence of the earth or water element

a substance becomes slow in it’s metabolic action. Some food items release energy slower than oth-
ers. As a result we don’t get hungry for a long time. This quality generally increases Kapha (endur-
ance and stability) and reduces other doshas. Generally slowness is associated with cold and heavy
qualities. “Mandam” slows down our physiology to a limit. Sluggishness and dullness manifest from
excessive slowness.
Intense teekshnam VP+ Intensity is the ability to travel across membranes

in our body. Acids, asafoetida and garlic are generally intense. Yeast, fermented foods, sour flavour
etc. are also intense. This is due to the predominance of the fire element. Intense things generally
increase Pitta and reduce Kapha and Vata. This is also related to hot and light qualities. Intensity pro-
motes quickness in psycho-physiological activities and causes ulcers or perforation when in excess.
Excessive use results in inflammatory changes.
Cold sheetam KV+ Cold is a predominance of earth, water, air, ether

elements or their combinations. It is used in two ways. Cold to touch and cold in action. Cold to touch
describes the climate and the temperament of a substance. Eg: ice is cold and ghee is cooling in ac- 87
tion. Cooling substances are generally anti-oxidants. They are nourishing. Hot milk is hot to touch,
but still cooling in action. Sheetam is one of the two strongest qualities, the other being hot. Gener-
ally coldness increases Vata and Kapha, and reduces Pitta. It causes numbness, contraction, fear and
anxiety.
Hot ushnam P+ Heating in touch and action. Predominance of fire

element and hence promotes oxidation. Hot things speed up the metabolism. It is also related to
light and intense qualities. Heat reduces Vata and Kapha and increases Pitta. Spices like pepper, gin-
ger, paprika or chillies, tomatoes, eggplant etc have a heating effect in our system. Heat promotes
digestion, metabolism, cleansing, expansion and temperature. Prolonged use of heat can cause an
increase of Vata, as heat can be destructive and destabilising in effect if it is too much, and in excess
it generates inflammation, increased watery discharges, anger and hatred.
Oily snigdham KP+ Oiliness or greasiness is due the predomination of
the water element. Often fire element is also seen in this quality. This promotes moisture, lubrication
and fat in our system. It reduces Vata and increases Kapha. Generally oily substances increase Pitta,
though ghee and coconut oil are exceptions. Oils, ghee, milk are good examples for oiliness. Water
is moist with a low grade oiliness. It promotes smoothness, moisture, lubrication, vigor and creates
compassion and love. Increased use of oiliness results in high cholesterol, obesity etc.
Dry ruuksham V+ Dryness is from the air element. When water is

less than air or fire, often dryness is precipitated. It reduces Kapha and Pitta and increases Vata. Too
much heat can also result in dryness. Mostly powders, astringents and fat free things are dry. Dan-
delion, bitters, tea, coffee and biscuits are examples. It promotes absorption and is responsible for
detachment. Too much dryness results in constipation and retention of various wastes in our body.
Smooth shlakshnam PK+ It is from the earth and water element. Smooth-
ness reduces Vata and nourishes Kapha and Pitta. Concentrated milk is an example. This is also trans-
lated as sliminess. Responsible for love and care.
Rough kharam V+ Roughness is from the predominance of air. It re-

duces Kapha and Pitta and increases Vata. Cracking of joints, skin and rigidity are some symptoms of
88
excess. It causes carelessness and premature aging. Rice crackers and popcorn are rough. In smooth,
molecules are evenly arranged, whereas in rough they are firm and uneven.
Dense saandram K+ It is from the earth element. Here molecules are

compressed. This increases Kapha and reduces Pitta and Vata. It is good for solidity, density and
strength. Pasta is an example. Naturally it is heavy to digest. Excessive density causes tumors. Lack of
density results in porosity such as in osteoporosis.
Liquid dravam PK+ The water element is responsible for this quality.
It improves secretions and flow, compassion and cohesiveness. Liquidity promotes Pitta and Kapha
and reduces Vata. Generally most liquids, fruits and soups are examples.
Soft mrdu PK+ It is from water or fire. Heat and water softens.
Delicacy, relaxation, tenderness, love and care are from softness. It decreases Vata and increases Pitta
and Kapha. Steamed or boiled vegetables and rice are examples of softness.
Hard kathinam OK+ Hardness is from the earth element. It is also relat-
ed to dryness and heaviness. It gives stability and makes one stubborn. It reduces Pitta and increases
Vata and Kapha. Baked food, nuts and dried fruits are examples. But in excess can result in rigidity,
hardness, selfishness, callousness and insensitivity.
Static sthiram K+ Earth is responsible for this quality. It promotes

stability, constriction, obstruction, support, faith and retention. Increases Kapha and reduces Vata
and Pitta. Beans and peas are some examples. Stiffness or rigidity is from increased use of static qual-
ity.
Mobile chalam VP+ This is from air and ether. Increases Vata and Pitta
and decreases Kapha. Promotes motion and fluctuation. Light food supports this quality. Alcohol,
recreational drugs are aggravates mobility. And in excess (lack of enough fire, water and earth) re-
sults in shakiness, lack of faith, ungroundedness and restlessness
Subtle suukshmam VP+ This is from ether and air. It has the power to reach
minute pores. It reduces Kapha and promotes the others. Responsible for awareness, keenness of
perception and acuity of expression and perception. Gotu kola, long pepper, asafoetida and ghee are
examples.
Gross sthUlam K+ It is from Earth. Increases Kapha and reduces Vata

and Pitta. Responsible for firmness and stability. Too much grossness results in obstructions of vari-
ous kind and obesity. Egg and cheese are examples.
89
Clear vizadam VP+ Clarity is from the predominance of ether, air and
fire. It reduces Kapha and increases Vata and Pitta. It reduces the sliminess and stickiness. It pacifies
the system. It keeps the channels pure. It promotes isolation and diversion.
Cloudy pchilam K+ It is from earth and water. Increases Kapha and

decreases Vata and Pitta. It heals wounds and fractures. It promotes cohesion. In excess is causes
clogged channels, lack of clarity and perception.
Keep a balanced mind in happiness and sorrow.

Focus on the cause, not the result. - vaagbhTa.
Appendix 5
Vata type
Nature: These are people composed mostly of ether and air. On the other hand, they have relatively
less fire, water and earth in their constitution. They have the lightness and subtlety of air and ether.
They exhibit their nature through lightness, swiftness, mobility and sensitivity. Creativity, enthusiasm
and mobility are from Vata. Displaying fluctuation in almost everything, they represent the stillness
and transient nature of the world. Deers, butterflies and hares are Vata animals.
Preference Love warm climate, food and drink.
Mind Very active; millions of ideas and plans; fast thinkers, quick learners with swift re-
sponse; theorists; revivers; they are not into remembering something for a long
time or holding on to things for ages; adapt their minds or change their attitudes
and opinions frequently based on reasons and feeling; they don’t stagnate, yet at
times they get caught up in a mental web for ages; likes and dislikes go with the
situations and environment; Most ideologists, thinkers, philosophers (Ether) teach-
ers, communicators, dancers and musicians (Air) are Vata types.
Personality Their likes, dislikes, work and lifestyle are changeable with the surroundings; sensi-

tive, excited and creative, they love to do many things at one time; very mobile,
active people; jack of all trades; adapt to totally different people easily; have many
friends; born to travel; they start many things, need someone else to complete; un-
limited flow of creative ideas and plans. If they are predominantly Ether, they are
calm, quite and simplistic.
Relationship Natural communicators; constantly changing subjects; may start and finish relation-
90 ships quickly as they look for variety in everything.
Body Thin, lean, slender; small frame; can be tall (ether) or short (air). They are light, with
small or thin bones with prominent joints.
Endurance Enjoy low impact exercises. Long distance runners and fast bowlers are Vatas.
Weight Light. Tall, slim or both (E) or small and petite.
Voice Fast, uneven according to the importance of the matter; broken sentences; love to
speak and can speak on most subjects to anyone.
Pulse Fast, thin, shallow and fluctuating pulse. Compared to the movements of a snake.
Eyes Relatively small, placed well apart or close together; slate blue, grey or violet
coloured, scratchy iris; greyish or blue sclera; eyes turn quickly dull during weak-
ness. They can also be dark brown to black eyes.
Skin Thin skin, showing the veins and often easily pigmented; relatively darker than oth-
ers in the same race / family; generally their skin is cool and hence love short periods
of sunbathing, as it improves their circulation; their skin may demands moisture and
oils; they may have a few wrinkles and moles.
Hair Thin, course and dark hair; could be curly or even frizzy which kinks easily; often dry
or rough in texture. Body hair is either too much or too less.
Nails Hard, brittle nails; they can also be ridged and rough often; nails may be uneven in
size.
Mouth Small teeth, or teeth with gaps in between; either small or big.
Metabolism Variable appetite, sometimes they are not hungry, and at other times they are rav-
enous; they often overestimate their hunger; If they eat while they are hungry, they
function better.
Sleep Light sleepers; may have difficulty in falling asleep if mind is busy.
Dreams Vivid, travelling, journeys, flying, motions of various kinds; they have lots of dreams
and nights with not even a single dream; they usually don’t remember their
dreams.
Elimination Elimination fluctuates; won’t sweat a lot; easily miss a day or two of bowel move-
ments. Periods can be short.
Examples Gwyneth Paltrow, Kylie Mingoue, Audrey Hepburn, David Bowie, MK Gandhi.
Tendencies Vata people tend to over use their physiological Vata when under pressure. If they
do, this can result in the following tendencies. Under stressful situations they may
stop eating, loose weight easily, are prone to worry, fear and anxiety and develop the
habit of biting their finger nails; may develop cold and dry skin and dry hair. If care-
less they experience erratic memory, constipation, insomnia and aches and pains
and diseases like deviated nasal septum, scoliosis, neuromuscular disorders and
bow-legs; receding gums; can get numbness; can overindulge in anything, tiring
and wearing them out; dreams may turn anxious and fearful, anxious and even de-
pressing; careless eating often results in gas and bloating. They also tend to over use 91
their vocal energy. Osteoporosis is common in them during their late 40s or early 50s.
Pitta type
Nature: They are composed of mostly fire and water. So they may demonstrate the intensity, warmth
and flexibility of those elements. They are very accepting people with generosity, care, compassion
and equanimity, but all with a deep intensity. Fast animals like possums, tigers and lions are Pittas.
Preference Attracted to cool, dry climate, food and drinks; can’t stand hot or humid weather.
Mind Intense, focussed, driven and passionate; they display emotions carefully at times,
but sometimes they just open up; methodical and efficient in implementing ideas;
put theories into practice. Positively question the existing methods and habits;
spend money and energy wisely; work long hours to bring progress; always raise
the level of expectation. These are bankers, analysts, marketing specialists and com-
puter programmers.
Personality Strong, warm, consistent, precise, to the point; forceful in dealings; analytical; cou-
rageous; domineering due to their heat & intensity; natural leaders; passionate and
hence work towards their high goals; driven by their dreams, yet practical; they dis-
play strong opinions and intentions.
Relationships Passionate lovers; intense relationships; they put their desire into action.

Body Muscular body, medium frames, shoulders and hips; balanced and proportional
body frame; wiry pulse, bright skin and eyes.
Endurance Endure vigorous exercises; they love swimming and other water sports; very com-
petitive and often compulsive. Short distance runners, soccer stars, medium pace
92 bowlers are Pittas. It is easy to find lots of Pittas in the boxing ring.
Weight Medium weight compared to others.
Voice Concise and focussed on their subject; clear and sharp; usually intense and passion-
ate about their subject; famous for their clarity in presentation.
Pulse Strong, wiry, full and medium pace - jumpy like a frog; warm, soft and prominent.
Eyes Intense, sharp looking eyes; medium in size; light, hazel, green, red, light blue and
electric blue eyes are Pitta predominant. Sclera with reddish tinge, turns reddish
when angry or irritated easily.
Skin Delicate, brown, coppery or pink coloured, usually bright and light skin; it could also
be coppery red; always warm with good circulation; easily turns reddish and sun-
burned. Often they freckle before they tan; moles are not rare on these skins. They
tend to wrinkle early.
Hair Thin, fine and delicate; head hair colour varies from light to red. Most of the natural
blondes have a predominance of Pitta in their constitution. Early greying and bald-
ing is their nature. Even their body hairs are coppery, fine and scant.
Nails Soft, strong, well-formed nails; pink and bright often coppery tinge due to their
abundant blood supply.
Mouth Even, medium teeth; easily bleeding gums; reddish or orange tongue.
Metabolism Strong appetite, enjoys eating ‘always ready to eat’ don’t like to miss meals. The in-
tense fire in them burns nutrients excessively
Sleep Fall asleep easily; moderate depth; restful; they can easily function on less sleep.
Dream Intense, passionate, colourful, bright dreams; remember their dreams.
Elimination They can sweat even in winter with minimum exercise; exercise causes profuse
sweating. This is due to the abundant fire in them. Very regular bowel movements;
they generally get loose, soft, yellowish stools. Urine is often strong. Regular peri-
ods in women.
Examples Xena -the warrior princess, Anthony Robbins, Margaret Thatcher, Rupert Murdoch.
Tendencies Pitta people tend to over use their physiological Pitta under stress. If they do, this
can result in the following tendencies. Irritable or aggressive; acidity, heartburn, ul-
cers in the mouth, dandruff and skin rashes; anaemia; skin tends to react to heat and
bruise easily; hair loss and early baldness; bleed and ulcerate easily; loose bowel
movements often turn into diarrhoea and bleeding; irritable if the meal is delayed;
dreams are related to anger, violence and fights. Easily get soft stool with sensitive
food. Easily stressed and frustrated.
93
Kapha type
Nature: They carry more water and earth. Kaphas are thus solid and flexible. They are soft and gentle
beings, yet at times they are the most powerful due to the earth they are made of. People with good
endurance, who complain less, who can tolerate almost anything are Kaphas. Famous for their slow
and steady nature. This slowness is not from dullness, but the time they take to understand a process.
Once they learn something, they can apply it in a steady manner. Gentle animals like cows and koalas
are Kapha.
Preference Almost any climate is fine for Kaphas, though they prefer heat to cold.
Mind Caring, gentle, sensitive mind; excellent long term memory; may take a bit more
time to learn new skills- yet once they have recorded it in their brain, they never
loose it; avoid confrontations; generally they are emotionally sweet; they are careful
not to hurt others; ignore sensitive or intense situations. Take care of the enterprise
and run it smoothly, and they show great flexibility and stability in that. Sometimes
expend a lot of emotional energy; they accumulate wealth and energy; enjoy rou-
tines. They can be the best nurses, carers, cooks (Water) administrators, trainers and
managers (Earth).
Personality Humble, patient, calm, quite, compassionate, caring, gentle, loving, nurturing,

steady people; natural mothers; stable personalities; less motivated due to a sense
of self-contentment; steady, unshakable faith; committed; having long lasting
friendships. Slow and steady.
Relationship Caring, loving, nurturing and very sensitive; gentle and steady lovers; slowly aroused,
remain passionate longer than others. Most mothers with numerous offspring are
94 Kapha.
Body Medium to broad frame. Heavy bone structure. Wide-set shoulders and hips. Well
proportioned bodies. Soft, round and well-lubricated joints. Relatively heavier than
others. They have plenty of energy. They may abuse this, especially if they have Pitta
as a secondary doshic dominance.
Endurance Good muscle coordination and tone. Weight lifters, sideline football referees, shot
putters and wrestlers are Kapha.
Weight They need regular exercise and controlled eating habits to maintain their weight.
Voice Cautious, slow, soft talkers; low pitch and intensity; no broken sentences or words;
they are either “sweet spoken” (Water) and they tell you “what to do”.
Pulse Full, soft, slow, cool and gentle like a swan. It can be strong.
Eyes Large, liquid, milky eyes. Wide Piscean eyes are a good example. Thick, long eye
lashes.
Skin Soft, cool, moist, oily & fleshy skin; few freckles on thick skin; loves sun baking; but
burn easily; very few moles.
Hair Brown, dark brown or chocolatey head hair. Thick and mildly wavy. It can be slightly
coarse due to the earth in them. It can be too oily but with good lustre.
Nails Large, strong, pale and symmetrical nails.
Mouth Large, even, rounded teeth, without gaps in between. Pale, thick or reddish
tongue.
Metabolism Moderate desire for food, happy with small amounts of food and drinks. Since hav-
ing lots of energy storage, they can go without any food. Their secret is utilising the
entire nutrients in food.
Eating Happy with light breakfast and generally small quantities of food.
Sleep Easy to fall sleep. Deep.
Elimination Moderate and consistent sweating. Regular in bowel movements. Good exercise
prevents possible ‘slowness’ of elimination. Soft, well formed, pale stools. In women
periods are effortless and very regular. Average quantity of blood, light or pale in
colour.
Examples Oprah Winfrey, Jame Blundell, Elvis, Sophia Loren.

Tendencies Kapha people tend to over use their physiological Kapha during stressful times. If
they do, this can result in the following tendencies. They might develop comfort
eating and put on weight; can be too attached and emotional; easily prone to swell-
ing and slow metabolism; water retention; excessive sleep; passive, attached, pos-
sessive, greedy; apathetic, co-dependant, additive tendency and lazy. They spend
more energy on others, leaving them emotionally depleted. They gain weight eas-
ily, but loose it with great difficulty. If they store weight it is usually around the ab-
domen and buttocks. 95
Everything in this world is composed of three doshas,
namely vata, Pitta and Kapha in various proportions.
When they are in balance, health results.
When out of balance, suffering results.
-VAgbhTa, Ancient Ayurvedic scholar.
How many body-types?
here are many ways to interpret body types. Here we are using the language of ‘doshas’. Known as
the backbone principle in Ayurveda, ‘dosha’ is a language with three words. The following is the brief
elaboration on it.
The ten groups of body types are as follows.
Vata Vata is more predominant than Pitta and Kapha.

Pitta Pitta is more predominant than Vata and Kapha.
Kapha Kapha is more predominant than Vata and Pitta.
Vata-Pitta Vata and Pitta are almost equal, & more predominant than Kapha.
Pitta-Vata Pitta and Vata are almost equal, & more predominant than Kapha.
Vata-Kapha Vata and Kapha are almost equal, & more predominant than Pitta.
Kapha-Vata Kapha and Vata are almost equal, & more predominant than Pitta.
Pitta-Kapha Pitta and Kapha are almost equal, & more predominant than Vata.
Kapha-Pitta Kapha and Pitta are almost equal, & more predominant than Vata.
Equal VP&K All doshas are equal.
96
Body Type Analysis Body Type Analysis Body Type Analysis
Name ……………… Name ……………… Name ………………

Date ……………… Date ……………… Date ………………
Vata Pitta Kapha Vata Pitta Kapha Vata Pitta Kapha

1 1 1 1 1 1 1 1 1
2 2 2 2 2 2 2 2 2
3 3 3 3 3 3 3 3 3
4 4 4 4 4 4 4 4 4
5 5 5 5 5 5 5 5 5
6 6 6 6 6 6 6 6 6
7 7 7 7 7 7 7 7 7
8 8 8 8 8 8 8 8 8
9 9 9 9 9 9 9 9 9
10 10 10 10 10 10 10 10 10
Predominant dosha is Predominant dosha is Predominant dosha is
Body Type Analysis Body Type Analysis Body Type Analysis
Name ……………… Name ……………… Name ………………

Date ……………… Date ……………… Date ………………
Vata Pitta Kapha Vata Pitta Kapha Vata Pitta Kapha

1 1 1 1 1 1 1 1 1
2 2 2 2 2 2 2 2 2
3 3 3 3 3 3 3 3 3
4 4 4 4 4 4 4 4 4
5 5 5 5 5 5 5 5 5
6 6 6 6 6 6 6 6 6
7 7 7 7 7 7 7 7 7
8 8 8 8 8 8 8 8 8
9 9 9 9 9 9 9 9 9
10 10 10 10 10 10 10 10 10 97
Predominant dosha is Predominant dosha is Predominant dosha is
What were the main difficulties with dosha based body type analysis?
How do you improve and accuracy in this analysis?
How do you increase the spead in anlysing body type?
Discussion for w 02
1. Contemplate and plan the next
5 years life (your profession,
relationship, finance, hobby,
possessions, travel etc.)
2. Find out the prakruti of two

individuals based on five elements.
Discuss your finding based on
doshas.
3. Read and practice Moment

Meditation. Note any insights from
this practice.
4. Do 2-3 self massages before a bath

or shower. Observe the changes in
your awareness, circulation, sleep
etc during the next 12-24 hours.
98

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4 Grant that I may not:

For it is in giving ourselves that we heal,

Prayer of St. Francis

1. David Frawley Ayurveda and the Mind

10. Robert Svoboda Ayurveda Life, Health and Longevity

1. Classroom participation 30% of the total marks

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As well as what is The modes of universe 53

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8 Your mind-body type 61

Prajaa pati …………………………………………… …………………………………………

Ashwini twins …………………………………………… …………………………………………

Munis …………………………………………… …………………………………………

Tantraani …………………………………………… …………………………………………

Asthaanga samgraha Vaagbhata General medicine

Ashtaanga hridaya Vaagbhata General medicine

Ayurvedic scientists discovered and used

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We grow through changes, rhythms and movements.

1. Aashrama Four phases of life

2. Purusha artha Four life pursuits

3. Brahma carya Cruising with the cosmos

4. Sadvritta Living in harmony

6. Ritu carya At ease with the seasons

Draw a line to join the crosses.

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the dance of the

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18 our body is dancing.

I have achieved/want to achieve the following:

Age 0-30 ……………………………………………………………………………………………

Age 30-60 ……………………………………………………………………………………………

Age 60-80 …………………………………………………………………………………………… 19

Age 80+ ……………………………………………………………………………………………

What is my plan / dream / goal?

What are my resources?

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How do I manifest my dreams? Sankalpa.

I get my fulfilment from

Getting God Delivered to Your Door Step!

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Udyama Conscious effort

your religion and the Divine.

Just for today I will be happy. This assumes to be

Just for today I will adjust myself to what is & not

Just for today I will try to strengthen my mind. I

Just for today I will be agreeable. I will look as

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Just for today I will have a program.

Just for today I will have a quiet half hour all by

Just for today I will be unafraid. I will enjoy that

02 • Affirmation & visualisation

03 • Answering nature’s calls

04 • Oil-massage and exercise

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09 • Preparation and eating food

11 • Retiring from work

13 • Head & foot massage

18 • Reading from an enlightening book