to help you lead a better quality of life, for health and peace
The Dalai Lama Way
Start the day by drinking a glass of hot water with
slice of lemon.
• Flushes out the toxins
Works on the
liver (king gland) in the body that carries all the stress.
Meditations: Eye Circle Meditation
1. Lie comfortably on your back
2. Imagine that you are looking at the face of a huge clock
3. Keeping your head still, look up as far as you can at the
number twelve; slowly rotate your eyes clockwise 360 degrees,
pausing at each number.
4. Really stretch your eye muscles
5. Repeat in a counterclockwise fashion. Do this a few times in
6. Rub your palms together vigorously and place them lightly over
you closed eyes. Breathe slowly and deeply. Hold for a minute.
Flick the eyelids up and down rapidly several times. Remove your
7. Sit quietly and meditate on the following thought: 'I
see clearly and I see what is true.'
• Soothes the eyes; refreshes the entire nervous system
activates all areas of the brain
• Relieves tension in the upper body
Connecting breath Meditation
1. Sit comfortably with your back erect or lie down in Corpse
position A and B below)
2. Exhale through your mouth. Inhale through your mouth
3. Exhale through your nose. Inhale through your nose
4. Repeat this pattern, while adding the element of counting: inhale
for seven, hold for one, exhale for seven, hold for one.
5. As you breath, imagine you are creating a clear, broad pathway
between the head and the body, promoting the union of body and
mind, the essence of yoga.
Continue for one to three minutes. Focus on
the following thought
'My Mind and body are one'
• Quiets the nervous system
• Increase concentration
• Focuses the mind
Alternate Nostril Breathing (Anuloma Viloma)
exercise can be performed at anytime and anywhere it is especially
good for people who suffer with headaches as the oxygen gets
to flow throughout the body.
1. Sit comfortably with crossed leg. Place the index and
middle fingers of the right hand on the forehead; thumb rests
nostril, ring and baby fingers rest on left nostril.
2. Inhale and exhale. Close the right nostril with the thumb;
inhale through the left nostril for a count of five.
3. Close both nostrils; hold your breath for a count of five.
4. Lift the thumb; exhale for a count of five through your
5. Inhale through right nostril; hold for a count of five.
right nostril, and exhale through left nostril.
This ends one
round, repeat for five rounds.
• Balances the energy of the nervous system
• Has a profound stilling effect on the mind
After a long day at the office or simply for relaxation
1. Lie flat on your back, legs are about hip distance apart. If
the small on the back is not flat on the floor, place a blanket
Arms are slightly away from you and palms up.
Breath deeply (abdominal breathing - placing hands
just under stomach area inhaling abdomen rising like a balloon,
Continue for one to two minutes.
• Used between postures, this resting pose allows the body
and mind to absorb the benefits of the previous pose. From
centre of rest and relaxation, you will be well equipped to
face the day.
• Provides complete relaxation
• Rejuvenates the body
Slows respiration and heart
Get into the habit of standing for at least five minutes
after you have eaten, or sit in Vajrasana (kneeling
position) to help digest
Sit in a kneeling position with buttocks resting
on your heels, legs slightly apart.
gently on knees.
Close your eyes.
• Helps digest the food
• Improves posture
• Provides complete relaxation
Most of all stay positive - everything in life happens
for a reason, this thought will help you a lot in life.