Again, for Yin Yoga, you will need any of these props... bolsters, blocks, pillows or cushions. Yin Yoga focuses on stretching the deep connective tissues in our bodies (ligaments, tendons, and fascia), rather than the more superficial muscle tissue. You will hold these floor-based postures for several minutes supported by the prop/s. Finding a point of challenge at first, you then absorb yourself into the practice with ease, allowing release of the deeply held tensions that we hold in the body and unleashing the stagnant or blocked energy. Ideal for beginners and those who wish to deepen their already established practice. This practice will focus a great deal on the hips.

In this episode Annemaree Rowley reflects on how valuable it is to create friendships. As she often states, friends are the greatest gifts of all and often quotes the wonderful depiction by essayist and writer, Anais Nin, "Each friend represents a world in us, a world possibly not born until they arrive, and it is only by this meeting that a new world is born."

In this practice find an anchor...something to hold the mind's focus, such as sounds around you, the sound of your breathing, your heart-beat or perhaps the sensation of the air gently caressing your face. This practice is for those who prefer to practise with long moments of silence. It has no music, but includes intermittent sounds of chimes to bring you back to your anchor. Enjoy!

Close your eyes, listen to the whispers in your body, breathe effortlessly, quiet your mind, move slowly, relax deeply...let go! Ideal for beginners and those who wish to deepen their already established practice. This practice has a little more emphasis on flexibility in the hips and introduces the full Yogic Breath (Maha Yoga Pranyama). Take it easy and remember to be kind to yourself! Enjoy!

For Yin Yoga, you will need any of these props... bolsters, blocks, pillows or cushions. Yin Yoga focuses on stretching the deep connective tissues in our bodies (ligaments, tendons, and fascia), rather than the more superficial muscle tissue. You will hold these floor-based postures for several minutes supported by the prop/s. Finding a point of challenge at first, you then absorb yourself into the practice with ease, allowing release of the deeply held tensions that we hold in the body and unleashing the stagnant or blocked energy. Ideal for beginners and those who wish to deepen their already established practice.

CONVERSATIONS - COOL, CALM & COLLECTED Our health is our wealth, that we know. Stillness of mind is imperative to retain our sanity. It takes a calm mind to be clear. It takes a clear mind to be able to look at life from all different angles and others' points of views. It takes an open heart to be compassionate, kind and willing in order to source wisdom. It takes wisdom to understand and pursue the pathways to peace. Therefore, perhaps in light of these attitudes, the question that is often asked in the schools of philosophy and to perhaps be considered at all times is: What would a wise person do? Follow Annemaree to practise mindfulness and yoga with her, and to discover the way in which the beauty of the world is viewed from her eyes and heart: https://insighttimer.com/AnnemareeRowley https://www.instagram.com/annemareerowley https://www.pinterest.com.au/annemareerowley/ https://twitter.com/coolcalmyoga https://www.facebook.com/annemaree.rowley

Sometimes the universe deals us some truly painful cards and often a vulnerable hand. So we need to surrender, to learn to accept what is. There will be many times and many situations when we simply lose control and are confronted with what we cannot change and with what scares the living daylight out of us. However, acceptance is the key to ascending and transforming our lives. "Accept what is, let go of what was and have faith in what will be."

We often think that we cannot escape the past and believe that the future is forever linked to it. And so if we don't escape our past, we carry it with us and often don't realize that by doing so, we are encumbered with the same burdens and carry on with the same thoughts, behaviours and habits that are no longer useful to us. We live 'back there' and in doing so we fail to 'live here'. The future doesn't have anything to do with the past. We just think it does. We need to let go of the future too. Truly living is 'living' in this moment, stretching time and breathing more fully. The moment is fleeting. We need to grasp it and cherish it. I am thankful to the poet who kindly allowed me to use the work "Let Go". I read it to my students often and each time I do it opens new windows for them and for me. It has helped me inhale more easily and perhaps it will resonate with you too.

We need to train our minds to think beautifully. To see the gentle, soft side of co-existence. Without each other, we cannot operate effectively. We cannot live harmoniously. We cannot be peaceful. And in the words of novelist Henry James: "Three things in human life are important: the first is to be kind; the second is to be kind; and the third is to be kind."

What is gratitude? It is the quality of being thankful; the willingness and eagerness to recognize the good things we have in life; to identify and to show appreciation for each blessing; and to return kindness whenever the opportunity arises. What are the gifts of gratitude? We become more mindful of the little things! We let go of the unimportant and futile. We feel happy, enthusiastic, and calm. We relish the life we lead. Thank you L.R. Knost for your beautiful poem 'Life is Amazing'.

Close your eyes, listen to the whispers in your body, breathe effortlessly, quiet your mind, move slowly, relax deeply...let go! Ideal for beginners and those who wish to deepen their already established practice. This practice has a little more emphasis on flexibility in the neck and shoulders and introduces Left Nostril Breathing (Ida Nadi). Take it easy and remember to be kind to yourself! Enjoy!

Close your eyes, listen to the whispers in your body, breathe effortlessly, quiet your mind, move slowly, relax deeply...let go! This session is ideal for beginners and those who wish to deepen their already established practice.

Yoga Nidra is a powerful technique in which you learn to deeply relax but at the same time remain conscious and aware of the process. Therefore it is not sleep. May I suggest it is like a half-waking, half-sleeping state. Feeling calm and soothed but at the same time alert and refreshed. Experiencing physical, mental and emotional release. Completely 'Letting go'. In preparation, lie down somewhere warm and quiet. Cover yourself in a wrap or blanket. You may need something beneath your knees for additional comfort. Rest, breathe with ease, and enjoy!

Whether you are feeling weak or courageous today, remember, that there is very little difference between the two states of being. Both have fear. It is said that the coward listens to his fears and becomes frozen by them and/or controlled by them. The courageous person puts them aside and pushes through or meanders around the obstacles and refuses to be ruled by dread. You cannot swim for new horizons until you have courage to lose sight of the shore. William Faulkner - Nobel Prize - Author

It is said that listening is our access to understanding. But it seems we are now so easily distracted in our day-to-day existence that we can no-longer hear 'the whispers'. The turbulent noise of the outside world has become deafening. Breath whispers, mind whispers, body whispers, heart whispers. Nature is asking us to listen. Is it not time to pay a little more attention?

Needing some deep, deep, rest? Do you worry and then reflect upon these worries just before you go to sleep? Do you then worry because you can't sleep? Vicious circle isn't it? If you are a 'worrier' you are at greater risk of not sleeping and not resting well. So it is important to focus on being more relaxed and drowsy before going to bed and whispering to yourself, everything will be OK and know that where your intention goes, energy flows. By the way, using alcohol for relaxation may lead to worse sleep. It is a popular myth that alcohol improves sleep. It may send you to sleep but then it will cause disruption during the night. Gentle relaxation techniques are a much better antidote. Some can function on little sleep and not be concerned about it knowing that this will not necessarily happen all the time. When we accept, and let go of what we believe 'should' happen, then more often than not, we relax a little more and are able to rest a little better. Again the energy will flow. Guided mindfulness and meditation practises can help considerably in giving the mind something to do other than worry about what has happened, what is happening and what 'could' happen. In the yoga tradition, lying down on your back with your arms nestled beside you, your palms open, your legs long and loose, your face soft and your breathing settling into a slow, calm rhythm is known as 'Savasana'. Translated from Sanskrit, it means the 'corpse' pose. Symbolically it simply implies letting go of behaviours, habits, beliefs, thoughts and worries that are no-longer useful to you. Letting them die away. Often the reason why we cannot settle, rest or sleep, is because we are constantly in our head, creating stories and a lot of nonsensical worries and plights, and our poor body suffers as it does not get the rest it needs. It's the worry that usurps you.... Not the lack of sleep. Less worrying......better sleep. Quote: A candy-coloured clown they call the sandman Tiptoes to my room every night Just to sprinkle star dust and to whisper Go to sleep, everything is all right! Roy Orbison

I do love the words by Jon Kabat Zin, one of the great exponents of mindfulness, Imagine: "That what you knew and what you didn't know, That what had been and what was yet to come, And the way things are right now No longer held even the slightest hint of anxiety or discord? " These words identify the feeling of being truly peaceful. However, despite such peaceful influences as waves rolling into shore; the sound of rain on a tin roof; or the sweet bird-song of spring; peace does not come from them, it is simply enhanced by them. Outward peace is simply useless without inward peace. Peace is something that you embody, patiently creating its place and space within you. When you are peaceful and emanate this peace to all around you, on a larger scale you are also contributing peace to the world. You are it - there is no other world. And remember people are attracted to those who are serene and quietly poised because they want some of what you exude! As James Allen wrote in his masterful work, "As a man Thinketh", in the early 1900's, "Calmness of the mind is one of the beautiful jewels of wisdom and is the result of long and patient effort. The more serene you become clearly the more you will cease to fuss and fume and worry and grieve, and remain poised, steadfast and tranquil. Powerful words! And know that Peace conquers darkness. The darkness of anger, sadness, anxiety, depression, the sense of separation, and the feeling of isolation. It is the sunshine to the psyche and the panacea to the spirit. You must be peaceful in order to radiate it. Quote: Always find a little space in your day so that peace may surface to your conscious awareness and envelop you in its arms. Let the light in! Annemaree Rowley

We hurtle through life doing, planning, worrying, criticising, judging, and missing...... missing?, We often do not notice or relish in the beauty that abounds in our life, such as kind words from a friend, the hugs from our children, bird-song at sunrise, the breeze embalming our being, the light of the moon, the deep breaths we are able to take in, the tranquil moments of solitude..... Are you smiling now? Mostly we default to what didn't work, that one mistake we made today, being stuck in traffic, those unkind words we heard, spilling the milk, losing the keys, eating too little, not eating, eating too much, and then the day is gone and we relive it all over and over and over again. Are you frowning now? And when those images come to you - how do you feel? The people we love, coming home, the books we read, the music we hear, the delicacies we eat, all sustain us. Blessings from all directions. There is an expression that it is not happy people who are thankful but thankful people who are happy. Many monks and yogis begin the day with a chant of gratitude; indigenous peoples begin ceremonies with grateful prayers to the earth and to their ancestors. Many cultures say 'grace' before each meal. Some even meditate on suffering. Why? Because when you are truly grateful, your compassion grows and wisdom unfolds. Thankful people are mindful of the moments and they rejoice in the essence of life. All negative emotions can be crushed by the power of gratitude - no judgment, jealousy, envy, anger or sadness. As gratitude flows, joy grows. Quote: The elixir of gratitude stops us from craving, wanting, feeling lost, and lacking..... Abundance, joy and compassion ride upon its shoulders. I have enough. I am enough. Annemaree

If we cannot feel then we can barely hear. If we cannot hear then we cannot be present and it is when we are present and tapping into the senses that our thoughts begin to diminish and we feel calm and rested. We can then make clear and succinct decisions. Be disciplined in reaching our innermost desires and not be destined to fall back on unhelpful and detrimental habits. As the saying goes if nothing is going right, then turn left. It is our thoughts that can drive us to the brink and our body journeys along with it. Much pain in the body is caused from emotion rather than any physical illness or ailment. We manifest pain just as we manifest calm. When we manifest calm, we create. The more we create, the more we create. Whether it be a painting, a poem, a new look or a fresh recipe, we manifest what we need. In my yoga classes, I teach with little visual demonstration but with a great amount of auditory guidance. At first students look around and are nervous that they 'don't get it'. But within a short time, they learn to be patient with themselves. They learn to listen to my voice, their bodies, their hearts and minds. They learn to enter their inner stillness and realize very quickly the rewards of being 'silent'. They learn to hear again. According to Julian Treasure, author of 'Sound Business' we are meant to spend roughly 60% of our communication time listening but as he states we are not very good at it. 'Listening is our access to understanding, he says, conscious listening always creates understanding. But our world has become scary because no one is listening to one another'. And what is his first lesson to listen better? "Silence" he says, just a few minutes a day. How yogic! Quote: The word 'listen' contains the same letters as the word 'silent'. Alfred Brenden

Welcome to this Yoga Nidra practice. A deep, deep relaxation process where we scan the body for any glitches that inhibit us from relaxing beautifully and we calm the mind and spirit through the flow of the breath and the guidance of my voice. Annemaree x