Week 12. A Walking Meditation.

Do not dwell in the past.

Do not dream of the future.

Concentrate the mind on the present moment.


January 7th 2019

Christmas holidays we have been busy with family visiting from England and it seems to me running here and there to the next, must do, must see "with photo's" experience. I loved seeing everyone but I missed my "real" life.

Finally the holidays have finished and the weather has cooled. I slipped Jaspers head collar on and we headed out into our normal, suburban street - just the two of us again.. I didn't dash, I felt every footstep (until my mind wandered and I realised and brought it back.) I breathed in smells and admired the gardens. We stopped often for a sniff (well Jasper did!) and noticed any changes.

We wandered to the Wharf, a lovely high tide and a calm bay. I focused on my breath and noticed how happy I felt.

Back around the waterfront to collect fallen frangipani. The smell, is the smell of summer walks in Australia for me, beautiful.

I had to take some really long breaths as I passed the side of the house, noticing the mess my son had left, fixing his boat. He'll tidy it later.

A holiday is wonderful but nothing is better than a walking meditation around my place.

Week 13. A summer vegetarian breakfast.

- Fruit salad with seasonal fruit.

This one has red papaya and mulberries from the garden.

Abundant vitamins, minerals and anti-oxidants.

- Greek Yoghurt. 

Rich and creamy. It contains fat which is filling and helps you absorb all the goodness in the fruit.

Make sure you buy "live" yoghurt. This contains probiotics which help break down and digest your food. Low in lactose, the good bacteria or probiotics which create yoghurt from milk, eat the lactose. Those who cannot tolerate other dairy products may be able to eat yoghurt.

 - A sprinkle or dessertspoon of seeds which have been broken up in the nutribullet. My blend is sunflower, chia, pumpkin and linseed. For extra calcium add sesame seeds as well.

Once crumbled keep in the fridge for up to 4 days after which the oil in the seeds may become rancid.

 - Raw Organic Honey (optional)

The phytonutrients in honey are responsible for its antioxidant properties, as well as its antibacterial and antifungal power. Raw honey has shown immune-boosting and anticancer benefits. Heavy processing destroys these valuable nutrients.

Week 14. Growing Your Own Medicine.

Coriander a cooling herb.

In Ayurveda, summer is the time when the fire energy is at its strongest. This effects how we feel, hot and irritable, frustrated even angry. It affects our physical body too, often our digestive system and skin. 

There are many ways to bring us back into balance with cooling yoga, specific meditations which I will add next and simple and lovely lifestyle things like swimming.

Food and herbs are an important part of Ayurveda and are categorised energetically. At this time it is best to change your diet to foods and herbs that are cooling and eat a diet with more raw food and salads. To find out which foods are cooling, google, Ayurvedic cooling foods.

Coriander seeds are one of the few cooling spices that are recommended at this time.

I have just dried mine and been out in the garden throwing the seeds around my veggie patches and saving some for my cooling digestive mix. The seeds will germinate in March and I will have lots of fresh organic coriander leaves to harvest before it runs to seed again. 

I used to struggle with growing coriander but it is one of the herbs in my garden that self seeds spring and autumn. When you buy a pot of coriander from the nursery, you are usually buying about 40 little seedlings jam packed together. You cut off the leaves and the poor little things die due to overcrowding and not enough leaves. Split the plants, sometimes I am very patient and can grow and separate 20 individuals, other times I break into about 4 clumps. They run to seed especially in hot weather, the flowers are pretty, white and delicate and the insects love them. The plant itself is usually a metre high at this point. Insects in the garden are your best friends for pest control and pollination. Soon you will see the green seeds. I love these and eat them off the plant or you can wait till the plant is looking sad and the seeds are browning, pull them out, tie them upside down, place in a dark, cool place until dry. They are easy then to pull off and store or sprinkle back into your garden beds.

Coriander - continued

Coriander is good for any heat related illness.

These are the indications found in The Yoga of Herbs by Andrew Frawley.

Cystitis, urinary tract infection, urticaria, rash, burns, sore throat, vomiting, indigestion, allergies and hayfever. 

Use the fresh juice of the herb INTERNALLY one teaspoon 3 times daily or add a bunch to your smoothie for allergies, hay fever and skin rashes.

Use the fresh juice EXTERNALLY for itch and inflammation.

Use coriander seeds or make up a DIGESTIVE MIX of coriander, cumin and fennel.

This is a powerful but safe mix that can be chewed before or after food - forget those nasty ant-acids. It freshens the breath and increases digestive function and absorption. I fry it in butter with garlic and add it to my kitchari.

Week 15. Meditation. What are you waiting for ?

How much time do you spend in your life, waiting?

Meditation is the opposite of boredom.

Your life is now, in the present moment, where ever you are or whatever you are doing.

The past has gone and the future is always ahead of you, this is your precious moment.

I practice this meditation whenever I am in a super market queue or waiting for an appointment or if I start to feel restless.

Your eyes can be open or closed. You can be sitting or standing.

Start to focus on your breath, feel your chest gently lifting as you breathe in.

Focusing on the breath is meditation, it brings you into the present moment.

This moment is perfect just as it is, there is no need to change it and no need to wait for something better. 

You are breathing in energy, prana, chi, rejuvenation, wellness, happiness, contentment, strength. 

As you breathe out, smile and feel your face and shoulders becoming relaxed.

Time will cease to matter - enjoy life, enjoy the feeling of your breath.

Life can be simple.

Week 16. Growing Your Own Medicine.

This is not an alcoholic drink it is a " buzz smoothie"

Full of medicinal herbs, and nutritious seeds and green veggies.


* A small bunch of green veggies. I add kale from my garden, which is bitter and improves liver function. 

* A small bunch of herbs.

I love lemon balm or lemon verbena. As well as tasting nice they improve digestion are anti - viral and help with depression (uplifting)

Peppermint or Mint. Also great for digestion, they stimulate the liver and are also uplifting and good for headaches.

Your own favourite herbs, do some research on their medicinal properties and you will be amazed, don't underestimate nature !

* Full Fat Greek Yoghurt - A tablespoon. Vegans use coconut milk or cream.

Fat is good for us, It is filling and helps us absorb all the wonderful vitamins and minerals in "the buzz"  Make sure your yoghurt is live, that it contains acidophilus a potent probiotic.

*Seeds. Pumpkin, sunflower, linseed & chia.

A powerhouse of nutrition,  a sprinkle of each.

* One banana, don't go overboard on the fruit it is purely to add flavour and taste. I have experimented with different fruit but banana is the nicest. Conduct your own experiment.

Add everything to your nutribullet in the order above and give it a buzz.


If you have never tried a nasturtium flower you have been missing out! They are sweet and a little peppery. The seeds are highly therapeutic. I call them bombs and many a small child has wandered into the garden and been dared to try a bomb. They clear your nose definitely and are great for colds and flu. They love Australia as I do and self seed everywhere. So many different colours, they brighten up your day.