Tag: habits

Insight & Imagination: In Conversation with Fidan Huseyni

Posted on by Silvia Eriksson

Every so often, someone comes along whose presence feels like a bridge between the seen and unseen: a solid hand in the practical world, guided by a deep inner compass. Fidan Huseyni is one of those people. As a long-time member of Mandali’s Marketing and Visioning team, she helps shape the way Mandali is experienced from the outside in, and the inside out.

In this edition of the Mandali Insight Questionnaire, Fidan shares what makes life feel meaningful to her: from sacred work to sunrise swims, from heartfelt relationships to asking herself the kinds of questions that matter at the end of it all. Her answers are a gentle invitation to slow down, listen in, and remember what truly fulfills us.

How do you define a fulfilling life?

  • Connection to the Divine – this is the bedrock for me.
  • Quality Relationships – Authentic, loving, inspiring relationships. Both with oneself and with others. Even with the natural world.
  • Sacred Work – Engaging in work that is meaningful and enjoyable. Using one’s energy, time and talent to contribute to the world in your unique way.
  • Creative outlets & hobbies – life is so much more enjoyable when we follow our curiosities and enter flow states. Exploring whatever makes us lean in inevitably leads to fulfillment, on some level.
  • & going to bed grateful.

Tell us about a time in your life when you felt most aligned with your true nature and why.


Very often this feeling gradually envelops me over the course of a quality, week-long retreat, where I reconnect to my true nature that is inherently whole, peaceful, alive and full of love. I let go of the autopilot mechanisms, my typical habits, my phone, and melt into a timeless, abundant realm of being.

When not on retreat, it’s when I’m in my creativity, hosting a gathering for loved ones, basking in nature, or doing good work that has some ripple of impact.

What question do you ask yourself often?


How would 80-year old me feel about this? Is this something I might regret doing or not doing? How would I feel about this on my deathbed?


What does your ideal day off/or working day look like?


I could go on and on with minute details for an entire day, so I will just give you my ideal ‘off-day’ morning.


Wake up somewhere tropical with the sun and go for a sunrise dip (walking distance from my home, ideally), dry off, sit silently for some minutes, then write my morning pages with an oat milk latte out in some majestic garden or under a fig tree, sitting in a very cosy armchair.

Once i’m done writing, go find a loved one to hug and give a morning kiss to. Change of clothes and get into the gym for an hour of Muay Thai training, followed by an outdoor shower and someone making me a hearty breakfast of sausages, avocado on toast and sweet potato fries. Maybe finish off with some fresh, sliced, super sweet pineapple.


What is your relationship with Mandali like?


Supportive, mystical, generous and rooted in the field of possibilities. I am beyond blessed that Mandali is a key part of my life, and vice versa. I started off as a repeat guest, fell in love with its spirit, started collaborating professionally and now I’m entering my fourth year as part of the Mandali team, taking care of the marketing and special projects. A gift from the heavens.

The Power of Playfulness ~ A New Way of Meeting Life

Posted on by Silvia Eriksson

There’s a quiet courage in being playful – because to be truly playful means showing up as we are, spontaneously, without hiding behind self-judgment.

As children, playfulness was simply the way we met the world. We explored without hesitation, acted without self-consciousness, and learned through wonder rather than fear. Over time, as life shaped us, many of us learned to be cautious, careful, and controlled – skills that helped us survive, but often at the cost of our natural spontaneity.

Yet even now, beneath the layers of life experiences that shape the way we act and react every day, that playful spirit still lives inside us. It waits for the moments when we are willing to loosen our grip, to soften our seriousness, and to try something new, not perfectly, but with curiosity and less fear of the outcome. In a way, it’s a way of helping us reprogram our usual way of doing things.

Playfulness isn’t about being frivolous or uncaring. It’s about approaching life with a lightness of heart, even when things feel heavy. It’s about finding another way when the old ways no longer serve us.

Sometimes, we experience playfulness mainly when the usual grip of control relaxes – during leisure, laughter, or moments when the stakes feel low. In these times, spontaneity flows naturally, but it remains confined to a narrow part of life. True mature playfulness is different: it is not limited to unconscious moments of release, but becomes a conscious way of engaging. It invites us to bring our spontaneity into many other fields – into our work, relationships, creativity, and challenges, allowing more of our authentic self to come forward, even where we might usually be guarded or serious.

When we meet challenges playfully, we begin to dismantle the walls built by fear and habit. We step beyond familiar pathways and discover that we are more flexible, more creative, and more resilient than we thought.

When I designed my website, I allowed myself to be spontaneous and playful. I didn’t try to follow trends or create something that would simply “fit in.” Instead, I listened to what felt meaningful to me and stood by what I loved, even if it didn’t match the usual standards or expectations.

The result was something totally unique – alive in a way that a carefully calculated design could never have been. Even with its imperfections and limitations, it has continued to attract people in ways I never anticipated. To my surprise, even the web designer loved it so much that they added it to their professional portfolio.

When we dare to trust our playful instincts and what feels meaningful to us, we often create something that speaks more deeply, not just to ourselves, but to others as well.

If you feel called to bring more playfulness into your life, here are a few invitations to explore:

• Let yourself be imperfect. Try something you’re not good at, not to master it, but simply to experience it as it is. Smile at yourself if you stumble or feel embarrassed at not getting it right immediately.

• Change a small routine. Walk a different path. Rearrange something in your home. Notice how it shifts your perception.

• Ask ‘what if’ questions. What if I let this be easier? What if I trusted a little more? What if I didn’t need to have all the answers right now?

• Give yourself permission to experiment. Try a new way of moving, speaking, or creating — not for any outcome, but for the sake of exploration itself.

In returning to playfulness, we bring back a deeper trust in life – and trust in ourselves, a sense that we can meet whatever comes with openness, creativity, and even joy.

The invitation is simple:

What would it feel like to meet this moment with a little more play?

You might find that the path forward unfolds more easily than you expected.

Some Ideas on How to Continue after a Retreat

Posted on by Silvia Eriksson

At the end of a retreat I am often asked how to continue a regular meditation practice once we get home.

Usually, on a retreat everyone is meditating together at the same time and everything is laid out for us making it easy do the meditation. It can sometimes feel harder not to practise!

When we get home the opposite is true. Suddenly there is so much to do and so many demands on our time. And however much we may have felt the benefits from a daily meditation practice while on retreat once back home we just forget to do it.

Ironically, it’s while caught up in the busyness of daily life that we may need meditation the most. 

Be Realistic

Often we leave the retreat with high hopes. We are inspired to keep up a regular meditation practice, which is great, but we should be realistic. 

Know that:

  • Even small amounts of practice can have a huge impact.
  • You don’t think you have to do hours of meditation every day for it to be beneficial.
  • It’s much better to succeed at doing 5 minutes a day rather than fail at trying to do 1 hour per day.
  • A little meditation regularly more important than bursts of lots occasionally)
  • Richard Davidson (neuroscientist, professor, and pioneering researcher into the impact of meditation on the brain) has demonstrated that even 8 minutes a day for 2 weeks had a measurable impact on the brain

Short Term Goal

—Make a short term commitment to meditate every day for 1 month (or even 10 days). At the end of that period evaluate whether it’s helping you. If it is, then keep going. Maybe make another goal. If not, give it up and do something else.

—Knowing we only have to continue for a fixed time makes it easier to stick to. We know we can give it up at the end of that time but it also gives us a good opportunity to test out if meditation is helpful for us.

—Don’t give up if you miss a day. Maybe you made a commitment to meditate for 10 minutes every day but something came up on day 6 and you didn’t practice. No problem. That’s life. Just puck it up the next day. Some research suggests that the most successful approach is to aim for every day bit to give ourselves 2 ‘get out’ days per week. Then if we don’t managed to meditate on 1or 2 days we don’t give up and sacrifice the whole project. 

How to Form a Habit

If we can make a habit of meditation then we don’t have to keep making ourselves do it. It just starts to happen automatically. These tips apply to any habit, not just meditation:

—Meditating at the same time every day helps. For some people this is the morning but find a time that suits you. If you really can’t find time at home then maybe on the train, or in a break.

—Meditating every day  helps form the habit much quicker than occasional practice. Even if it’s just 1 minute a day, we will create the habit of sitting.

—Attach your meditation to a pre-existing habit (piggyback!) Find something you do every day, brushing your teeth for example, and decide to practice meditation after that.

—Reward yourself – nice cup of tea/coffee/chocolate…

Trigger / Action / Reward is the basis of forming habits. The gratitude and appreciation that we bring at the end of each practice is also a subtle reward. Saying ‘well done’ and thanking ourselves.

• Don’t judge your practice. There is no such thing as a bad meditation (the only bad meditation is the one you don’t do)

• If you can, create a beautiful space in your house or apartment. It can be very simple, but a clean, clear space – with no distractions. A place you like to go.

Some Additional but Important Points

—Don’t make a separation between your formal meditation and everyday life. We are not trying to become expert meditators on the cushion and then be completely stressed out and distracted during the day.

Find moments during the day to come back to a simple awareness of the present moment – a single breath, or just aware of sounds…. This will really help to bring mindfulness and awareness into everything we do – until eventually it just becomes how we are.

Formal practice will help you remember to come back to these moments during the day.

The more you do this the easier and quicker you will be able to re-centre and ground yourself during the day. Just one breath can bring you straight back into the practice.

—Come together with people. This is really important. Once a week, or even once a month can be such a great help in maintaining inspiration. Find a local group. If that isn’t possible then try to connect digitally (even knowing someone, somewhere is meditating with you can help)

—In Amsterdam: The Meditation Cafe has morning and evening meditations. Feel free to drop in.

Apps

—The Plum Village app. A beautiful app that allows you to time a daily practice with start, stop, and interval bells. There are teachings and other features including a nice way to set mindfulness reminders through the day.

Teachers 

Below are a few Tibetan Buddhist teachers of the Nyingma and Kagyu tradition. They have written a number of books, all of which I would highly recommend, but I have given a few suggestions that may be a good place to start. I also share links to their organisations.  

—Sogyal Rinpoche

His book, The Tibetan Book of Living and Dying, gives a thorough introduction to Tibetan Buddhism. It also has a full description of the tonglen practice.

His organisation is  Rigpa

—Dzigar Kogtrul Rinpoche, 

His book, Training in Tenderness, is an excellent support for the loving kindness practice. 

His organisation is Mangalashribhuti

—Mingyur Rinpoche,

His first book is, Joy of Living

His organisation is Tergar

—Tsoknnyi Rinpoche,

His organisation is Pundarika

—Jetsun Khandro Rinpoche

And Finally

What I’ve described here are some tips that different people have found useful over time but most important is your own journey of trial and error. Learn what works best for you. Give something a go, see how it works, review and then adapt accordingly.

Feel free to share in the comments what works best for you and any different approaches that you have found to be particularly helpful.

Interview: Money, Desire & Power: The Alchemy of Transformation ~ with Nishta Matarese and Evangelos Diavolitsis

Posted on by Silvia Eriksson

First things first, why ‘Money-Desire-Power’? What inspired this provocative trio as a theme for your upcoming retreat? 

It’s not a trio, it’s a trilogy or a tragedy because, if they are unconscious, they create pain and chaos. They can also be enjoyable and transformative tools depending on the view and approach. 

Look, life is provoking us all day long. It is part of moving from a life lived from somatic-emotional reactivity to clear adult responses. We simply need to get better at navigating how trigger patterns around money, desire, and power reveal themselves in our being and how it affects our state of mind. At Four Ways to Freedom, we get behind the things that provoke us so we can liberate them. 

There is so much there for us to work with and that inspires our teaching and how we best can convey it to students with a sense of lightness – with joy, humor, and support. It provokes a lot of creativity in us as teachers.

MDP are juicy topics! There is so much there for us to work with and that inspires our teaching and how we best can convey it to students with a sense of lightness – with joy, humor, and support. It provokes a lot of creativity in us as teachers. We study them, dance with them, process them, and offer universal teachings to expand upon them. 

Many of the great masters in the last 100 years and certainly our personal teachers, emphasized that developmentally, we need to awaken to potent hidden messages underneath MDP. The work is to move as a whole from an egocentric perspective, to an ethnocentric, world-centric, and ultimately, a cosmo-centric existence. We need to know where we are on the map so that we can traverse along the path with confidence and know how to help others move along the path as well. 

War, competing economies, domination over natural resources, politics, religion, sex trafficking, etc… Much of the horrors that occur in these arenas have MDP at their roots. The game is rigged and we no longer can delude ourselves – so we do the work of coming to terms with them in our personal lives first so a collective healing can be facilitated. 

What makes them so taboo? 

The intensity of the force and influence they have over our ability to reason what is useful and wholesome and what is useless and unwholesome. The dictionary defines the meaning of taboo as a social or religious custom prohibiting or forbidding discussion of a particular practice or forbidding association with a particular person, place, or thing. 

There can be a lot of shame related to money, desire, and power. We feel ashamed if we have not become skilled money hunters in this money-obsessed world. Some are also obsessed with rejecting money. We feel shame when we cannot afford some of the necessities of life.  

Regarding desire, we are afraid to admit our heart’s desire as we fear judgment from others or have some sort of spiritual guilt. There is rarely a moment when humans aren’t desiring something. It’s important to desire the things that actually create a positive outcome.  

Power gives us a sense of control as well as strength and clarity. Knowing what we want and knowing what we don’t want and how to honour that.  

Power can range from impotence to tyranny. Some are afraid of too much power and others are afraid of too little power. Power becomes confusing when our authority to lead outgrows beyond our ability to embody the responsibility of it.

What are some ways we can destigmatize these topics? 

Simple, bring them out in the open through dialogue and then transmute the energy of them – redirect the energy that is making them so potent in the first place. First, we must peek at them, touch them, and understand them! 

Coming together as a group body is the fast path of destigmatisation. We co-create a field together to blast the lid off of the mystery of MDP. We want to recognize MDP for what it is and be able to have healthy discussions around them as if we were talking about the weather. 

How are each of these topics related? What is the intersection?

We can spend our entire life oscillating between contraction and expansion around our personal lovability in terms of money, desire and power.

As Dharma teachers, conscious movement facilitators and behavioral money coaches, we see that much of our survival responses are set in us by the time we reach grade school. Society goes on to overlay a message that our self-worth is linked to our net worth. We can spend our entire life oscillating between contraction and expansion around our personal lovability in terms of money, desire and power. They are intricately intertwined in terms of knowing when to lead and when to follow, how to give and receive as an act of sharing, and the success at which we can resource ourselves in a balanced way in both our inner worlds and the outward expression of that, while in the world. 

How has your personal relationship with money evolved over the years, and what lessons have you learned about its impact on your well-being?

All the lessons have resulted in cultivating a conscious and healthy relationship with an energetic frequency that has its own language, direction and attitude.  When we were younger, money was an elusive mystery but by making peace and forgiving our personal history, our relationship with it has become much more fluid. Biggest lesson: Don’t blame others for your lack of abundance and success. You and you alone can change the story by befriending the energy of money.  Whether it is an ally or enemy depends on the user’s mindset. 

What is the difference between healthy desire vs. unhealthy desire?

Healthy desire has a texture of certain qualities: There is balance in the nervous system, an ease with the way things are. You are not chasing to escape but to expand and feed a curiosity.  Food is a desire we all share in common.  Healthy desire is that I listen to when my body tells me to stop. Unhealthy desire, on the other hand, comes with an obsessive, keep going, attachment attitude which leads to resentment, confusion, and disappointment. 

What is your definition of ‘power’ in the context that you teach it? Can you expand on this?

True power is resting in the ground of your being with calm, clarity, and compassion for yourself, others and the situation presenting itself to you. For this, we need training in mindfulness practices and an understanding of what meditation IS and what meditation IS NOT. You are a more powerful person when you are no longer subject to the fears that bind you.

True power is resting in the ground of your being with calm, clarity, and compassion for yourself, others and the situation presenting itself to you

Redirecting fear energy alleviates somatic-emotional distress. Claiming back our bodies wholeheartedly requires trust. We learn to trust as babies. We were utterly dependent on another, a guiding authority to meet our basic needs. 

At times, the babies’ needs are not met. There are thousands of examples of disruptions in the process of pair bonding and learning when and under what circumstances one can trust. Each disruption creates a unique response in you. As one of my teachers used to say, we are all just walking wounded hearts. 

When needs are not met, life is asking you to not only survive but learn to figure this shit out and thrive. We become more intelligent as our urge to thrive grows. We greatly evolve our resilience when we are babies. 

It requires tremendous trust to take full responsibility over one’s own sovereign being and not outsource it to others – we are conditioned that our power depends on mommy and daddy. It means harnessing the power of one’s own body-mind. True power is attending to the needs of one’s own awakening heart. The greatest power is having every reason in the world to react with a harsh strong response and choosing not to. Saying ‘no’ to our own negative responses is powerful.  

What do you hope retreat participants will take away with them after exploring these topics with you? 

A sense of inner revolution. To become a rebel with a cause. To leave the fight behind. That is what revolution is about – replacing an existing way of being with a better way of being – one that is more illuminated.  To embody imagination, archetypal energies and confidence to dream YOUR life and to recognize when you are living in someone else’s dream. 

Success to us, is when you are able to go to bed at night with an ease of heart and capacity to restore. To collectively remember there is an unknowable mystery calling us to upgrade – to evolve. To include, to fold into the being all that has come before and make room for what is to come. 

Ultimately, we hope participants transition out with a sense of peace and composed awareness when addressing the topics of Money, Desire and Power in their daily lives. 

Do you have any advice for setting intentions to be more mindful in the new year around money/desire/power? 

2024, here already? 

“ There is no end. There is no beginning. There is only the passion of life. “

The great Italian movie director, Federico Fellini, said “ There is no end. There is no beginning. There is only the passion of life. “

If there is no beginning and no end to be found then what is there? Who is there? How do you settle into the ever-changing continuum awareness that you are?

If passion is the way then let’s agree to call it what it truly is — COM-PASSION (our actions aligned with our innate loving aliveness for the health of the whole)

This urge to live, love, and thrive is ours for the taking. 

Let’s live the best version of ourselves for the uplifting of all beings! 

Evangelos and Nishta are international Dharma, meditation, and movement teachers and the founders of Four Ways to Freedom. They will be facilitating the retreat Money, Desire & Power: The Alchemy of Transformation in Mandali on 23-29 March 2024.

When Did I Become So Boring? Finding the Spontaneous You

Posted on by Silvia Eriksson

Have you recently wondered, “When did I start being so boring?” It’s a question that creeps into our minds from time to time, and it’s worth exploring. What’s your secret daydream? That one thing you’ve always wanted to do, but you’ve kept safely tucked away, hidden from the world. Perhaps it’s dancing in public just for the joy of it, skydiving, or starting a new hobby. What’s holding you back from experiencing the joy, spontaneity, and curiosity that you know you have, but seems just out of reach, a little dormant?

As children, we naturally pushed boundaries, tested limits, and did things simply for the joy of it.  Yet, somewhere along the way, we may feel we lost touch with that side of ourselves. There can be many reasons for that, disappointments, fear of rejection or being made fun of, being scolded or told off. Life happens and piles on, we get told what ‘adult responsibilities’ are, what we need to achieve, and bury our free, innate ‘soul-child’ on the way. 

Can we have both, some kind of balance between spontaneous and free, and structured and ‘adult’, and use it to our advantage? Wouldn’t life be so much more rich? 

‘Once we believe in ourselves, we can risk curiosity, wonder, spontaneous delight, or any experience that reveals the human spirit.’ ~ E.E. Cummings

The practice of self-inquiry is the action of looking inward and asking ourselves fundamental questions that reveal our inner essence, and aspects about ourselves that are hidden. It is commonly done as a process with others, or guided, but you can also do it by yourself in contemplation or by journaling, which can lead to insight and greater self-knowledge. 

For example:

  • Contemplate something you really want to try but never give yourself the freedom to do.
  • Notice what comes emotionally when you think about it, fear, embarrassment, a feeling of imminent failure, dismissal, it’s not worth it, ‘nice idea but not relevant’, ‘I’m too old for this’… and so on
  • What does this ‘want’ really symbolize, and where does it really come from?  What does it represent? 
  • Can I sit with these emotions, feel them in my body, and breathe with them? Ask yourself, What would be the worst outcome if I did try this? Maybe you realise, despite your story: ‘This too, I can get through.’
  • How can I integrate this in my life, what would be fun to try this week, this month and what will I get out of it?

This practice may give rise to understanding something about yourself, and give you hope and incentive to move on from it. The key is integrating your desires into your life in all areas by taking action, like re-training yourself towards joy and spontaneity. Start small, and little by little bring these long-lost dreams into your daily life. This week, this month, take a step toward something you’ve always wanted to do that makes you happy. Or say yes to a crazy idea that is outside of your routine. Do something unusual. Expand your appetite for life and let it inspire you!

Becoming friendly with our inner wildness can be an important and life-changing path. It’s about rediscovering the innocent, free, wild, and open part of us that once made us feel truly alive. It’s not about acting “childish” or being overly “adult”; it’s about finding a balance and connecting to the essence of our soul-child. It’s time to release it, give it the freedom it needs, and use its energy to your advantage.

So, the next time you ask yourself, “When did I start being so boring?” remember that it’s never too late to reconnect with your inner wildness and live life to the fullest.

Emilio Mercuriali is a visionary leader in the field of self-discovery and personal growth. Specializing in the Essence work and the Enneagram, Emilio’s retreats offer a unique blend of ancient spiritual wisdom and modern psychology. He will be leading the Joy of Living Retreat in Mandali this coming December.

Posted in Mind, SoulTagged emotions, habits, mindfulness

The Dance of Movement & Stillness

Posted on by Silvia Eriksson

Today, we celebrate MOVEMENT! There is something magical that happens when we consciously move, whether it’s in a yoga class, walking, hiking, dancing or whichever way you love to shake and wiggle your being. Movement of all forms plays such a big part of our spiritual and wellbeing practices, and also in what we offer at Mandali. In this article, we asked some of our teachers and guides: “In your discipline, what is the connection between movement and meditation?”, and we got some insightful and interesting answers.

Silvia Eriksson – Yoga Teacher

I think movement can be seen in yoga in several ways: First, as a way of purifying and strengthening the body (Tapas), moving our energies, becoming aware of and training our breath, in order to prepare ourselves for meditation – sitting still and resting in awareness. When I don’t move, meditation becomes an effort, and is not only hard on my body, but the excess stagnant energy can lead to restlessness or being caught of in stories of the mind. On the other hand, when I don’t allow stillness, my energy remains a bit scattered. So it’s all about balance.

Movement is also healing on so many levels. Dancing helped me overcome social anxiety and brings me immense joy, Pilates and yoga asana helped me heal injuries, trauma and corrected my posture, a bonus being a strong back, and supple hips, help me sit upright comfortably for meditation. It was movement that changed my life ultimately and led me to a spiritual path.

Alas, meditation and movement practice ripples out into action and creativity.  A great way to bring meditation to everyday life is through being aware and present of movement. So now, movement becomes meditation itself. Moving consciously is about becoming intimate and friendly with yourself. Being open, undistracted, tuning into the body as we move and riding the wave of the breath, emotions, clearing out internal barriers is like a dance, cultivating presence and closeness with our physical body. We close gaps of separation. Feeling in, listening, without judgment – some might call this self love, authenticity.  As I often tell my students, what we learn on the mat practicing Asanas, we take into our lives. Like the balance between ease and effort, when to push, when to let go.

Moving consciously is about becoming intimate and friendly with yourself. Being open, undistracted, tuning into the body as we move and riding the wave of the breath, emotions, clearing out internal barriers is like a dance, cultivating presence and closeness with our physical body. We close gaps of separation.

Nishta & Evangelos (Four Ways to Freedom)  – Conscious Movement & Meditation

In ancient times, seekers who wished to understand the meaning of life would lay down at night and watch the movement of stars and planets. During the day they would observe the movement of the clouds and the sun as well as the changing natural landscape through the seasons. When you look up at the sky, you feel a sense of stillness and eternity. It’s quiet, unborn, and full of potential but not static. Sometimes a storm comes to disrupt the quiet sky.  It’s a natural fluid tango. In tango you pause and then move. 

You can’t have movement without meditation just like you can’t have stillness without action or chaos. They are codependent lovers.  Healthy movement emerges from stillness and if it isn’t born from the still womb of tranquility, it manifests as frantic unstable energy.  Too much stillness can make you dull while too much non-stop movement can exhaust you. Finding the balance of how they work together can revolutionize your life.  

Meditation is the art of sitting with nothing but the quiet mind and watching the movement of life. When we sit and get really still, we see that movement is simply a declaration of change, creativity and evolution. 

If we wish to be a master of our own lives, we must master the art of meditation as well as the art of moving gracefully and mindfully through life.  They go hand in hand.

If we wish to be a master of our own lives, we must master the art of meditation as well as the art of moving gracefully and mindfully through life.  They go hand in hand. The deeper your movement practice, the greater the stillness of mind. The deeper you can go into silence and meditate, the more you can confidently move with life’s unpredictable events. You are here to explore polarities. Some call it the cosmic dance of life and whether you know it or not, it is moving through you right now but you might miss it if you can’t be still for one tiny moment!

Prafulla Giuseppe Carnaghi – Nature walk guide 

To me ‘spiritual practice’ means bringing meditation into the small “movements” in my daily life.

Meditation cannot be confined to the time I sit cross-legged with eyes closed.

It’s the moment I get up and start moving in the flow of everyday life that my meditation is challenged. It’s reminding myself to be present in small movements like washing my hands or peeling an apple.

When I walk in nature, listening to its sounds and to its silence, I find a deeper sense of stillness, and this becomes my spiritual practice, a precious doorway to inner silence, a space beyond thinking. This way I’m the ‘space’ in which all movements (my body, my thoughts, my emotions) happen.

When I walk in nature, listening to its sounds and to its silence, I find a deeper sense of stillness, and this becomes my spiritual practice, a precious doorway to inner silence, a space beyond thinking

Gijs Fermie –  Kum Nye (Tibetan Yoga)

Movement can serve as a preliminary to meditation, a state of present pure awareness. In Kum Nye practice (Tibetan Yoga) we integrate movement, massage and meditation into one holistic discipline. Here we first practice movement exercises in order to stimulate energy within the body. Now the feeling-experience in the body, linked with the energy of the breath, will massage our being from the inside out. This inner massage in turn will allow us to relax more and release tensions.

Kum Nye practice brings us to a calm, clear and creative state of being, which is the heart of meditation.

And at the same time it will create more space to embody this free flow of energy,  expanding our presence in space. In the end this process will open-up within us a warm and deep, sacred space of infinite awareness. Kum Nye practice brings us to a calm, clear and creative state of being, which is the heart of meditation. Movement can serve as well as a form of integration; meditation in action. For this to come about we would need to bring movement, stillness and awareness together. And in this way, by practicing body-awareness that leads into space-awareness, movement becomes meditation.

How do you feel movement intersects with your discipline? What’s your favorite way to move? Drop us a note in the comments, we’d love to hear!

Keeping our Cool during Summer

Posted on by Silvia Eriksson

Summer is upon us and we are feeling the heat of this especially warm year! It can be challenging to find energy and can become a little overwhelming, especially if we are not on vacation and have a busy day. Here are some suggestions from our beloved yoga teacher & wellness coach Julia on how to keep cool this summer, as well as a delicious, refreshing recipe:

  • Choose to wear loose, natural and breathable fabrics such as linen or cotton and wear light colors.
  • Drink lots of good quality water (tap water is not the best idea). Spring water is the best. Herbal teas are also great in summer, especially fresh mint tea. 
  • Avoid being in the sun between 10am and 2pm.
  • Plan doing sports or other activities during the cooler time of the day.
  • Limit consumption of animal products as they have a warming effect on the body.
  • Include more raw foods in your diet such as salads, local fresh fruit, vegetables. Green juices are loaded with vitamins and minerals and have a cooling effect on the body but make sure it is not very sweet.

Additionally, here is a quick and easy green soup that you can have any time of the day and it will keep you cool, full of energy and healthy. Feel free to experiment with the ingredients and measurements to make it to your liking.

Green Gazpacho

Yields- 3-4 servings

Ingredients:

1 ripe tomato, cut into quarters

2 medium cucumbers, cut in manageable sizes

½ zucchini (optional)

1-2 stalks of celery (optional)

1 small avocado

1 bunch of any greens (lettuce, kale, parsley, spinach, etc)

1 lemon juiced or apple cider to taste

a handful of basil leaves

2-3 cloves garlic

Sea salt to taste

1 ½-2 cups water (adjust to your liking)

Garnish:

1 avocado diced (optional)

1 cucumber and or radish diced

1/4 cup freshly chopped cilantro or parsley

Directions

Combine all the ingredients in a food processor or blender; puree until smooth. Cover and refrigerate until slightly chilled. Garnish each portion and enjoy.

Stay cool and share photos of your soup with us in the comments below!

The 6 Keys to Happiness

Posted on by Silvia Eriksson

Real Happiness is not based on external circumstances.

This is one of the main lessons we receive in our studies of yoga philosophy, so how can you feel more happiness even if life is not always up to giving it?

These are the 6 keys to happiness:

1. Know Yourself

Get to know yourself on deeper levels. Use your yoga practice to connect to the part in you that is everlasting, permanent through all of life’s changes. Your soul’s essence always remains at ease and in peace, you’ll get to know it with meditation and a calm mind, mostly in moments of stillness.

Knowing yourself also includes getting to understand what triggers you and acknowledging your “dark sides” and your limitations. Yin Yoga is a wonderful practice for this.

2. Fulfill Your Potential

Seeds need sun, water and nutrition in order to grow. In the same sense you need to gather your forces and your power to fulfill your potential, your desires. Who are the people who see you and support you to grow? What practices help you gain more confidence and courage?

3. Be Courageous

Choose to live from your heart, no matter if life’s circumstances are pleasant or challenging. Cultivate your intuition and follow it. Become aware of the power of intention and resolve, it will help you push through any obstacles. You are committed to stay true to yourself and this will make you feel proud of yourself.

4. Serve The Greater Good

Remember that you are a part of the bigger web, you are not isolated. Whenever self doubt and fear creeps in remember the greater good and how you can serve with what you have to offer. This will be stronger that your ego which might want to keep you small. Your playing small doesn’t serve the world, so keep sharing your story and your light.

Here’s a wonderful quote by Martha Graham:

“There is a vitality, a life force, a quickening that is translated through you into action, and there is only one of you in all time, this expression is unique, and if you block it, it will never exist through any other medium; and be lost. The world will not have it. It is not your business to determine how good it is, not how it compares with other expression. It is your business to keep it yours clearly and directly, to keep the channel open. You do not even have to believe in yourself or your work. You have to keep open and aware directly to the urges that motivate you. Keep the channel open.”

5. Non-Attachment To The Outcome

Ever felt a deep inner calling? Maybe you didn’t follow it because you were to concerned about the outcome? Let go of the attachment to the outcome, do what you need to do because it’s your inner calling. You will find a deep satisfaction in doing so and inspire others to follow. The universe works in magical ways!

6. Have Faith

Cultivating faith is the understanding that life is perfect in all its imperfections. It doesn’t need to be any different for you to be happy. Trust that life reflects back to you exactly what you need to learn to grow. Imperfection leads to Evolution. Your affirmation: I may need to change, but Life does not.

Which of the 6 keys resonated most with you? I love to hear from you in the comments. And if you’d like to listen to these 6 keys in a yin yoga practice please head over to Dagmar’s YouTube channel for the video. Enjoy!

6 Tips to Improve your Meditation Practice

Posted on by Silvia Eriksson

The fastest way to improve your meditation practice is to see everything you do during the day as an opportunity to cultivate pristine awareness. Show up for life with eyes wide open! Show up for the small stuff especially. That’s where you want to fall asleep. It’s easy for the mind to wander when you feel bored by a small task.  

Meditation in action also known as mindfulness, is an opportunity to practice continuum awareness. To stay connected to the present moment, you want to turn every activity of the day into an opportunity to deepen your practice.

Meditation is not just about sitting on a cushion with your eyes closed. It’s about being alert, awake and open to the moment you are living in. When you meditate on the task at hand, you are creating a conscious relationship with your experience as it arises.

These are the six areas we advise would be beneficial to train yourself not to let your mind wander off. 

1)    Dishes – Pay attention to how you scrub the food particles and the order of which dishes you wash first and how you stack the dishwasher. Are you slouching? Are your feet squarely grounded on the floor? Are your body and spine straight? Notice if you are resisting the task. 

2)    Taking a shower – Activate your sense of touch and feel the temperature of the water. How do you touch and wash your own body. Slow down and be present to the foam, the bubbles and how you scrub yourself. Are you rushing to get to the next moment? 

3)    Folding laundry – Practice precision awareness. Make elegant folds and breath into the experience. Learn to master space in your closets and feel how different textures require different handling. 

4)    Driving a car – Practice multi-directional awareness. Be aware of the space in front, behind, left, and right – Pay attention to your breath as you inhale and exhale. When your mind wanders, gently redirect your attention back to the breath and the road. At every stop sign and light, take a conscious breath. Are you rushing to get somewhere?

5)    Sweeping – Find your flow. Connect the body to breath. We call this the dancing meditation. You aren’t sweeping. You are dancing with life and with every swish of the broom, the past is being released. 

6)    In Conversation (advanced practice) – While talking or listening, focus on their eyes primarily but look at their lips once and awhile. Be aware of your heart when you speak and your inner ear lobe when you are listening. Pay attention to how ideas, opinions and words cause emotional reactivity and stay cool. Keep returning to insight questions: Do I have all the facts? Is this true? What is this person really wanting to share with me?

by Evangelos Diavolitsis and Nishta Matarese

Evangelos and Nishta are international Dharma, meditation and movement teachers and the founders of Four Ways to Freedom.

The Art of Journaling

Posted on by Silvia Eriksson

We are living in some unprecedented times. Many people are struggling and words like pressure, rush, mental health, suicide, social media, addiction, drugs – these are almost the new normal.  As a result, more and more people have trouble with finding themselves in a good place emotionally and mentally.

What is that feeling that something is not right?

It is easy to lose the connection with ourselves and our feelings, in a world where we are over-stimulated 24-7 by work, social media, expectations, etc. We are not aware of our thoughts and our behaviours, se we lose touch with our inner world. We live our lives the best we can, we go go go. Many people have trouble saying no and with standing up for themselves. In these hectic times we have so many options and choices, it’s hard to know where to go. We continue to run and we don’t stop.

So what can we do?

Press the “pause bottom”, as Prema from Mandali always says. We are looking for happiness and peace and balance but we don’t know how to get there. Because we have not learned how to deal with emotions and feelings and we are not self-aware, of our behaviors as well as our thoughts.

This is where journaling comes in. Taking time out to sit down and think and write down your thoughts is extremely healing, and also empowering. That moment to pause. Writing is literally letting go. Letting go of our thoughts is like an instant relief.  Like a tire that loses its pressure. We feel safe when we write, and a bonus is that we are in the present moment while doing it 🙂To be in your own mind in your own time is just an incredible feeling. It gives ourselves the attention that we so much need, we put ourselves first. It is an act of self-love, real Me-Time.

There are many ways of journaling

  • Intuitive writing (writing what-ever comes to mind), a story that needs to be told 
  • a life plan, wishes and dreams
  •  writing about your behavior and feelings,
  • writing about day-to-day life, your daily thoughts.
  • writing when you are sad or angry

All of these forms are good. They allow us to release what is burning inside of us, and by letting it go, we start to look at our thoughts and patterns in a different, more lighter and neutral way.  

While writing, we begin to see things more clearly and honestly, and “open for change”. We can change perspective on the way we see our own lives and the world – which has often been distorted. We start really being our own best friend, and take control of our lives. Like in an aeroplane, we need to take the oxygen mask first before we can help other people. Once we are there you will understand that your thoughts are not true, often on repeat,  we can change them into new and better ones. So we can start to live our lives authentically – YOUR dream life that you always dreamt of.

After a difficult time in my life, going through a depression, and finding my way slowly again in new and better circumstances, I was looking for a way to share what I learned to help others. I especially wanted to help young people living in these times, where it’s so easy to get overwhelmed and lose touch with themselves, by giving them tools which will help make their life easier through self reflection. That’s why I came up with a simple and fun 4 step method that I have combined with a journal, called MY JOURNAL. It guides people to reflect, write and find themselves so they can create their own manual and start doing what is right for them so they become balanced, whole and happy. Because we all want to feel peaceful and in the present moment, because that is where the magic happens. The reactions up till now have been really impressive. 

I wrote this book with the purpose to heal the world a bit. Since I believe, as all the teachers at Mandali do too, that if we like and love ourselves (self love) we will automatically be kind to others. So let’s all do that, in our own way, let’s spread some love.

”Let’s allow journaling to be our meditation. Nothing more, nothing less.” – Beth Kempton

About Maggie Maris

Maggie is a friend of Mandali and shares our vision being a point of light in the world, helping others through her work. She is the author of MY JOURNAL and MY WAY, beautiful journaling tools to help to self-reflect and grow in your journey of self discovery. Her books are published in Dutch and soon in English, for more information please go here: www.maggiesway.n IG: @maggies.way