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AUTUMN 2018
The Spirit of Nature Oracle RECONNECT WITH THE NATURAL WORLD AND FIND YOUR TRUE SELF Inspired by the beauty of nature and the Celtic Ogam tree alphabet, this oracle will help you gain new and profound levels of awareness about yourself, your relationships and where you are headed. Contains 25 stunning cards which depict each trees that make the Celtic alphabet. The Spirit of Nature or Green Man is present in every image – sometimes obvious, sometimes hidden – inviting you to enter his world. In the practical book, discover tree lore, myths and symbolism, understand the deeper meanings of the spreads and integrate their messages into every aspect of your life. Bonuses! Includes an international Gazetteer to help you discover the Spirit of Nature around the world. Foreword by Fred Hageneder, author of the bestsellers The Spirit of the Trees and The Heritage of Trees. Box (sleeve with drawer): 217 x 158 x 40mm Book: 205 x 148mm | 128pp 25 cards: 140 x 90mm ISBN: 9781859062753 Publication: 13/09/2019 RRP: £24.99
Author John Matthews is an internationally acclaimed expert on the Green Man and Druidy traditions giving seminars around the world.
FOREWORD BY FRED HAGENEDER, BESTSELLING AUTHOR
“This is modern druidry at its best ...”
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Fred Hageneder, author of The Spirit of Trees and The Heritage of Trees
The White Eagle Medicine Wheel YOUR GATEWAY TO NATIVE AMERICAN WISDOM • A unique and powerful divination system offering an introduction to Native American wisdom and a journey of self-discovery. • Let yourself be guided by the Animals, Elders and Totem cards for problem-solving, healing, developing your intuition, finding harmony in your life and more • Two respected authors teach you how to communicate with the various sacred archetypes and forge a spiritual connection with the majesty and mystery of the animal world. • 46 richly decorated medicine wheel cards. About the authors Eliana Harvey is a writer of Native American culture and the founder of Shamanka, a unique and growing school of women’s shamanism. Wa-Na-Nee-Che descends from a long line of medicine men and shamans who offers sacred teachings to the western world in seminars and workshops.
Slipcase: 210 x 153 x 35mm Book: 205 x 148mm | 160pp 46 cards: 125 x 80mm ISBN: 9781859062456 Publication: 18/10/2018 RRP: £24.99
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Angels of Light BRING THE ANGELS INTO YOUR LIFE! • Allow the love and grace of the angels of light into your life and find the strength and focus to meet your challenges. • A beautiful feminine oracle including 52 angel cards offering guidance, insight and acting as protectors, helpers and healers. • Includes a very practical book profiling the angels along with accompanying prayers, affirmations, card layouts offering clarity and directions in your readings and actions throughout the year.
Box (sleeve with drawer): 198 x 135 x 33mm Book: 185 x 125mm | 128pp 52 cards: 120 x 75mm ISBN: 9781859061701 Publication: 01/11/2018 RRP: £22.99
About the author Ambika Wauters is a professional psychotherapist and counsellor and has been teaching and healing for more than 20 years. She is the author of many bestsellers on angels, chakras and homeopathy. Visit her website at: ambikawauters.com
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CONTACT: Gunnar Lie & Associates Ltd, 3 Linkside, New Malden, Surrey KT3 4LA UK +44 (0)20 8605 1097 gunnar@gunnarlie.com www.gunnarlie.com
new titles
AUTUMN 2018
The Way of Calm 120 SIMPLE CHANGES TO HELP YOU FIND PEACE IN A STRESSFUL WORLD
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For many, true peace of mind remains elusive. But by making simple adjustments to our habits of thinking and doing, we can learn to keep stress at bay, enjoy all that is positive in our lives and find happiness even in times of difficulty. This book presents invaluable insights, guidance and exercises for dealing with stress and dissatisfaction in all aspects of life. With chapters on stress-busting, dealing with risk and change, calling on inner reserves when the going gets tough and finding peace in self-acceptance, you will learn how to make your life more balanced and fulfilling and move forward to a calmer, happier you. Each chapter concludes with a 10-point Thought Plan and Action Plan featuring affirmations and to-do checklists, to help you start making a difference straight away. • Learn how to calm your habitual response when things don’t go according to plan • Thought Plans and Action Plans offer 120 life-changing ideas to help you achieve contentment • Transform your thoughts and actions and keep stress at bay!
Publication date: 01/06/2018 ISBN: 9781859060698 Binding: paperback Extent: 144 pages Format: 205 x 148 mm RRP: £9.99
Mike Annesley is the author of DK’s Practical Mindfulness and a published poet with six volumes of poetry to his credit. Steve Nobel is an author, book mentor and coach.
Healing Crystals for Women MUST-HAVE CRYSTALS AND THEIR BENEFITS FOR EVERY STAGE OF LIFE • This practical guide presents 30 essential therapeutic crystals every woman needs with clear advice on their beneficial properties, crystal selection and care, and how to use them for maximum effect. • Targeted advice for all four stages of womanhood: infancy, teenage years, adulthood and later life. • Aid sleep, soothe teenage stomach pains, alleviate anxiety, deal with challenges at work and in love, boost fertility, tackle the menopause – and more... • Includes handy question-and-answer section, guidance on using crystals with chakras, plus quick-reference crystal charts.
229 x 178 mm | 144pp ISBN: 9781859064238 Colour photographs throughout Publication: 01/11/2018 RRP: £13.99
Nathaëlh Remy is a lithotherapist and is also trained in Ayurvedic and Shantala massage. Catherine Mayet is a qualified graphologist, bioenergetician and geobiologist. She is also a practitioner of lithotherapy and Tipi (Technique for the sensory identification of unconscious fears).
Copies The Reflexology Manual TREATING THE BODY THROUGH THE FEET AND HANDS Relieve stress and tension and return the body to optimum health with this practical step-by-step manual. Clear illustrations show how all the internal body structures and organs are mirrored in the reflex points on the feet and hands, while a step-by-step guide explains how to perform pressure and massage techniques to give a full-body treatment and alleviate a variety of debilitating disorders. There’s also a special section on incorporating chakra work and colour therapy into reflexology sessions, for those who would like to take their practice further.
The Reflexology Manual 235 x 190 mm | 176pp Colour photographs throughout Publication: 18/10/2018 ISBN: 9781859064221 RRP: £14.99 Also in this series: THE ALEXANDER TECHNIQUE MANUAL (Oct 2017) ISBN: 978-1-85906-408-5 THE THAI MASSAGE MANUAL (Oct 2017) ISBN: 978-1-85906-409-2 THE TUI NA MANUAL (June 2018) ISBN: 978-1-85906-411-5
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• Learn how to relieve stress and alleviate common ailments with this effective holistic treatment • Suitable for beginners and those with experience alike • Clear photographs, reflex-point diagrams and easy-to-follow step-bystep instructions throughout • Author is a leading reflexologist and colour therapy practitioner Author Pauline Wills is a qualified reflexologist, colour practitioner and yoga instructor. She has been practising reflexology for thirty years, and pioneered the integration of colour therapy with reflexology. She is co-founder of the Oracle School of Colour in London, where she teaches and practises colour therapy and reflexology. Visit her website at: oracleschoolofcolour.com
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St Chad’s House 148 King’s Cross Road London WC1 9DH www.eddisonbooks.com info@eddisonbooks.com
new titles
SPRING 2018
The Moon Oracle LET THE PHASES OF THE MOON GUIDE YOUR LIFE This original, easy-to-use divination system and practical introduction to lunar astrology allows you to align your life to the fluctuating rhythms of the Moon and make in-depth, multi-layered readings, using a combination of lunar cards. The deck includes 72 powerfully illustrated oracle cards featuring dramatic figurative and symbolic imagery, representing the 8 phases of the Moon (in each of the four astrological elements), 12 Moon goddesses and 28 Moon mansions. Consult the Moon tables in the book to pinpoint the exact phase of the Moon and astrological sign it appears in to shed light on the present state of your question, then refer to the suggested reading methods and detailed card interpretations for guidance on the best way to proceed.
Publication date: March 2018 Price: £19.99 ISBN: 978-1-85906-041-4 Category: MBS / lunar astrology BOX (slipcase style) 72 cards and 128pp book
Caroline Smith is an internationally renowned artist whose work features recurring goddess imagery. Together with her late husband, leading astrologer and author John Astrop, she has created a number of powerful divination systems showcasing her symbolic and bold style.
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Heal Yourself with Chinese Pressure Points TREAT COMMON AILMENTS AND STAY HEALTHY USING 12 KEY ACUPRESSURE POINTS This perfect introduction for beginners presents the 12 key acupressure points for treating common ailments and conditions, according to the principles of Chinese medicine. After a simple overview of the meridian system of energy channels in the body, plus easy-to-follow instructions on different massage techniques, you are then introduced to each of the 12 points in turn, and how to use them to treat a wide range of conditions, from headaches, sciatica and fatigue to insomnia, motion sickness and even a sore throat! Clear illustrations and diagrams are included throughout, along with tips on other useful complementary treatments.
Publication date: February 2018 Price: £13.99 ISBN: 978-1-85906-056-8 Category: complementary therapies /acupressure Format: 229 x 178 mm : 160 pp
Laurent Turlin is a Traditional Chinese Medicine practitioner and qualified acupuncturist, teaching and practising acupuncture at his clinic in Paris. Having studied for five years in Europe and two years in China, he then developed his method of treatment based on energy anatomy from the teachings of Tibetan Master Djwhal Khul.
Copies Healing Body Meditations 30 MANDALAS TO ENHANCE YOUR HEALTH AND WELL-BEING HEALING BODY MEDITATIONS is a unique set of 30 beautiful colour mandalas for meditation, based on the natural miracle of the human body, focusing on the heart, the eyes, the lungs, the skin, and other organs and systems. Meditating on these specially commissioned designs enables us to draw upon our hidden inner springs of vitality, to help us restore our being to wholeness and balance, as well as to address specific health concerns – including headaches and migraines, joint stiffness, fatigue and anxiety symptoms, and chronic aches and pains. Mike Annesley is the author of DK’s Practical Mindfulness. His imagination, and absorption in the mind-body-spirit ethos, have shaped dozens of successful illustrated MBS titles for the international market.
Publication date: April 2018 Price: £14.99 ISBN: 978-1-85906-073-5 Category: complementary therapies Format: 235 x 190 mm : 160 pp
Steve Nobel is an author, book mentor and coach. He is also the founder of Soul Matrix Healing, designed to open the gateway to our soul’s potential.
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CONTACT: Gunnar Lie & Associates Ltd, 3 Linkside, New Malden, Surrey KT3 4LA UK +44 (0)20 8605 1097 gunnar@gunnarlie.com www.gunnarlie.com
new titles
SPRING 2018
Eat Well Look Great NUTRITION AND LIFESTYLE SECRETS TO MAKE YOU FEEL GOOD FROM THE INSIDE OUT Most of us have niggling beauty issues, yet just resign ourselves to putting up with them. But we don’t have to! In EAT WELL LOOK GREAT, Dr Sarah Brewer reveals her nutrition and lifestyle secrets for beating common beauty problems, based on the principles of nutritional medicine. From cellulite and dull hair to bags under the eyes and age spots, discover what you should – and shouldn’t – be eating to nourish your beauty from the inside out. There’s also advice on key superfoods to make a part of your everyday beauty regime – as part of your diet and as topical treatments to tone, soothe, zap, refresh and more. Plus you’ll find lifestyle tips and guidance on useful supplements and effective salon techniques, too.
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Bilberries
Bilberry extracts strengthen blood vessels by stimulating the production of collagen. They also have a diuretic action and are used medicinally to reduce fluid retention, easy bruising, thread veins and eye problems affecting blood vessels in the retina. Their antioxidant action is also believed to protect against cataracts. Although not always easy to find fresh out of season, some stores stock them frozen or bottled – and you can always grow your own! Capsules are also widely available.
used to increase circulation, reduce fluid retention and, if you have varicose veins, can improve feelings of leg heaviness and pins and needles, as well as improving the appearance of overlying skin.
Publication date: Jan 2018 Price: £13.99 ISBN: 978-1-85906-398-9 Category: health/beauty Format: 210 x 170 mm : 160pp
Dr Sarah Brewer is an award-winning health writer and licensed doctor who is also a Registered Nutritionist and Registered Nutritional Therapist. She writes regularly for newspapers and magazines on a wide range of health topics, and is the author of over fifty popular self-help books. Visit her website at: drsarahbrewer.com
Did you know
British World War II pilots ate
bilberry jam to help improve their night vision.
Improve eye health Bilberry pigments help to stabilize tear production, increase blood flow to the retina and regenerate the light-sensitive pigment rhodopsin. Some researchers have even found that taking bilberry extracts can reduce shortsightedness after five months of regular use, through an effect on the eye lens. Bilberry extracts are therefore a popular choice to reduce puffiness and dark circles, and to promote bright, healthy eyes.
Recommended dose If taking as a supplement, take 80–160 mg, one to three times a day.
In your diet Like the closely related
On the inside Bilberry antioxidants are great for the skin, and help to reduce premature ageing, soothe inflammatory conditions such as acne, and improve the appearance of cellulite. A regular intake of bilberries is said to improve skin plumpness and glow, partly due to the presence of anti-ageing resveratrol and quercetin.
blueberry (which has a creamycoloured flesh and lower antioxidant content), bilberries can be included in jams and muffins, and dolloped on cereals, pancakes, yogurt and even ice cream.
On the outside Bilberry extracts are often included in antiageing creams, face masks and sun lotions. In laboratory tests, they have been found to reduce skin cell damage on exposure to UVA and UVB light. Researchers are now working to improve the antioxidant activity of blueberry-containing creams by enclosing them in nano-sized ‘liposomes’ to penetrate the skin more deeply.
Alleviate skin conditions Bilberry has been utilized as a cure for numerous skin conditions, such as skin ulcers and varicose veins. As frequent ingestion of bilberry assists in enhancing blood circulation, it has also been used to fight venous deficit, which in turn causes certain skin difficulties.
Beauty secrets
• Make a bilberry mask to lighten pigmentation and discourage blemishes: ➽ For oily skin: simply blend a handful of fresh/defrosted bilberries to form a paste. Apply to skin for 20 minutes, then rinse. ➽ For dry skin: add a tablespoon of fresh yogurt and a teaspoon of macadamia, rosehip, wheatgerm or avocado oils to the bilberries; blend, and use as above.
40 BEAUTY-BOOSTING SUPERFOODS
BEAUTY-BOOSTING SUPERFOODS 41
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Isoflavones present in edamame beans help keep your skin firm and smooth.
Edamame beans These green, immature soy beans, picked before they ripen, are rich in oestrogen-like plant hormones called isoflavones, which do wonders for our skin and help protect against wrinkles. Edamame – the Japanese term for ‘stem beans’ – are eaten raw, boiled or steamed. The isoflavones they contain have a similar structure to human oestradiol and, although their effect is a hundredfold weaker, they provide a significant oestrogen boost for women whose own levels are falling due to the menopause. Edamame beans are also a good source of vitamins (B, C, K and folate), as well as the minerals manganese, magnesium, iron and zinc.
Featured in:
• Make your beauty concerns a thing of the past! • Packed with nutritional advice based on the latest scientific evidence • Features 40 superfoods, plus tackling more than 30 common beauty problems • Author is a leading media medic and Registered Nutritionist/Nutritional Therapist
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Boost circulation Bilberry extracts are
Also known as wild blueberries and blue whortleberries, bilberries contain a richer blend of antioxidant pigments called anthocyanins. Like other berries, they are also rich in vitamin C.
The Daily Mail, The Express,The Mirror and MORE! On the inside
Human oestrogen is made up of three different hormones – oestriol, oestrone and oestradiol – which have effects throughout the body. In the skin, they boost production of collagen protein and promote skin thickness, elasticity and hydration. As oestrogen levels fall in the years leading up to the menopause, skin tends to become thinner, with dryness, itching, slackness and wrinkling. These effects are hastened by the damaging effects of sunlight.
Top tip To increase your intake of other types of oestrogen-like plant hormones, aim to eat more chickpeas, lentils, exotic members of the cruciferous family such as Chinese leaves and kohlrabi, plus nuts, seeds and wholegrains.
Isoflavones present in edamame beans and other soy products provide an oestrogen hormone boost to help keep your skin firm and smooth. By boosting collagen production, damping down inflammation and guarding against the UV damage that causes collagen to degrade, a diet that is plentiful in isoflavones helps to protect against wrinkles. Isoflavones present in soy beans are mostly in an inactive form, bound to a glycoside sugar. When you eat them, they are broken down by intestinal bacteria to release the active plant hormones genistein, daidzein and glycitein. Some people naturally possess sufficient probiotic intestinal bacteria to metabolize daidzein to a more powerful oestrogen called equol, which is also a potent antioxidant. However, as there is no way of knowing whether you fall into this category, it’s a good idea to eat live bio yogurt and to take a probiotic supplement, to ensure you gain the maximum benefit from eating edamame soy beans.
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EASY AND HEALTHY VEGETARIAN RECIPES FOR THE MODERN LIFESTYLE Discover nutritional therapist Lina Bou’s recipe for healthy living, with this inspirational cookbook for the modern lifestyle. Cooking isn’t just about eating the right foods – it’s about being inventive, having fun and enjoying a healthy relationship with what you eat. Whether you’re looking for tasty brunch ideas, delicious dinners, energizing snacks or mouthwatering sweet treats, Lina shows you how to make simple, nutritious vegetarian meals (suitable for all!) easy enough for anyone to rustle up with the minimum of fuss. There are also suggestions for vegan alternatives, plus recipes free from gluten, dairy and sugar – the most common intolerances. All recipes feature a health-benefit key, indicating at a glance whether they help improve your immunity, boost your energy, balance your hormones, and more. And there’s advice on sensible detoxing, too. Lina Bou is a nutritional therapist and blog writer who runs her own website sharing recipes, inspiration and advice for the modern lifestyle.
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The Tui Na Manual MASSAGE TO AWAKEN BODY AND MIND This clear, step-by-step guide introduces Tui Na, a Chinese system of therapy that uses massage and manipulation to relieve pain, release tension and treat common ailments. Clear illustrations outline the meridian energy channels and qi (life energy) points, while step-by-step photographs demonstrate each technique. Ideal for improving sporting performance, alleviating executive stress or simply invigorating body and mind, Tui Na can be used on friends, family or colleagues, at home or at work, and is suitable for any age, young or old.
The Tui Na Manual Publication date: May 2018 Price: £14.99 ISBN: 978-1-85906-411-5 Format: 235 x 190 mm : 144pp Also in this series: THE ALEXANDER TECHNIQUE MANUAL (Oct 2017) ISBN: 978-1-85906-408-5 THE THAI MASSAGE MANUAL (Oct 2017) ISBN: 978-1-85906-409-2 THE REFLEXOLOGY MANUAL (Oct 2018) ISBN: 9781859064221
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• Improve well-being and alleviate common ailments with this whole body massage programme based on traditional oriental therapies • Suitable for beginners and those with experience alike • All techniques illustrated step by step • Author is the leading authority on Tui Na in the West
Maria Mercati is an internationally renowned teacher and therapist in Tui Na, Thai massage, acupuncture and Indonesian massage.
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Recommended dose Isoflavone supplements are usually taken at a dose of 40–100 mg per day. In your diet Edamame are now widely available frozen and can be added to soups, stews, bean salads, risottos, or mashed with avocado and a little healthy nut oil to make a healthy dip. They are also often served in the pod as a healthy snack at Japanese restaurants, though avoid those served with salt – ask for a spicy sauce or eat them plain instead.
On the outside In China, home-made soy bean masks have been used for thousands of years to cleanse the skin, improve firmness, reverse sun
damage and prevent premature wrinkles. Try making your own to use at home …
Beauty secrets
• Rejuvenate your skin: blend a handful of
edamame with 1 teaspoon of sweet almond or jojoba oil to make a paste. Add an egg white and 1 teaspoonful of honey. Leave for 5 minutes to set, then add 1 tablespoon of oatmeal. Apply to your skin, leave on for 20 minutes, then rinse off, rubbing gently to exfoliate dead skin cells. BEAUTY-BOOSTING SUPERFOODS 71
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Good Food Good Mood
Publication date: January 2018 Price: £13.99 ISBN: 978-1-85906-410-8 Category: health/nutrition/cookery Format: 233 x 165 mm : 176pp
Boost radiance and combat wrinkles In Japan, where soy is a dietary staple, intakes of isoflavones are 50–100 mg per day for both men and women, compared with typical Western intakes of just 2–5 mg per day. Blood levels of isoflavones in Japan are therefore as much as 110 times higher than those typically found in the West, which may explain why Japanese women are renowned for their beautiful skin and lack of significant wrinkles. Preliminary studies suggest that dietary isoflavones help to protect skin against sun damage and improve radiance, while reducing wrinkle formation and hair loss.
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new titles AUTUMN 2017
books limited The Mood Cards: Understand Deep Emotions Andrea Harrn Following the bestselling original pack, this stand-alone volume demystifies psychology and mentalhealth labels to explore more complex emotions and behaviours in a user-friendly way. Cards include guided questions for self-exploration plus affirmations for positive thinking. Includes fold-out instruction booklet and 50 cards £17.99 20 PER CARTON
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November
The Alexander Technique Manual Richard Brennan
The Thai Massage Manual Maria Mercati
This highly effective technique for releasing muscular tension teaches new ways of sitting, standing and moving that put less stress on our muscles, bones and joints. This step-by-step illustrated guide shows you how to move with comfort and ease and relieve or prevent common aches and pains, simply by taking control of your posture. By adjusting the way you do things you can avoid putting your body under strain and discover a new sense of lightness and well-being.
This ancient healing art harmonizes the energies of body and mind. By pressing, stretching and manipulating the body, powerful healing forces are released to ease pain and stress, and correct postural alignment. This stepby-step guide teaches a full-body treatment, highlighting the healing benefits of each technique, and also incorporates work on acupressure points, for additional therapeutic benefit. Tailor-made routines to ease chronic pain for different conditions are also included.
144 pages
160 pages
£14.99
£14.99
30 PER CARTON
30 PER CARTON
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THAI BODYWORK PROGRAMME
Notice the difference in the golfer's swing – there is now much more energy being directed into his drive. His whole body is hitting the ball, rather than various parts of the body going in different directions. His torso and head are now above his legs so that his whole body is in balance and more aligned. Now his muscles do not have to tense in order for him to keep his balance.
PERFORMING AT YOUR BEST
GOLF
When the teacher helps him to release tension in his neck muscles, the golfer's balance and coordination improve. His spine is straighter and his knees are bent, and he will be better equipped to succeed.
A common sight on the golf course is a rounded spine and knees that are braced backwards. Many golfers are completely unaware that the way they stand while hitting the ball can affect the quality of their game. A frequent fault in golf is the inability of the player to keep their eye on the ball – this is absolutely vital to achieving an accurate shot. It is very easy to become distracted at the crucial moment and let your mind wander (Alexander himself described this as the ‘mind-wandering habit’).
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15 PRESSING THIGH TO CALF MUSCLES STRETCHED & PRESSED
15 Pressing thigh to calf Stretched: ANTERIOR TIBIALIS Pressed: GASTROCNEMIUS, SOLEUS, POSTERIOR TIBIALIS
Place the calf of your partner’s right leg across your left thigh. Press down on the knee and foot to firmly press BL 57 on the Bladder Meridian. Adjust the position of your partner’s leg to press up and down the whole calf.
HEALING BENEFITS
17
FLEXING & STRETCHING THE LEG
Opens the hip, knee and ankle joints.
Grasp your partner’s right heel underneath and support the side of the knee. Flex the leg at the knee by pushing the knee and then sharply extend it to maximum effect by pulling the heel, assisted by a quick pull on the knee. Repeat the exercise several times.
16 Arm cracker Stretched: ANTERIOR TIBIALIS, ANKLE AND FOOT FLEXORS
Pressed: HAMSTRINGS, GASTROCNEMIUS
17 Flexing & stretching the leg Stretched: GASTROCNEMIUS,
October
By practising inhibition and applying your primary directions you can overcome habits that hold you back from being a better golfer. You will also be able to release and prevent excess tension in the body which might otherwise result in injury. One common problem is golfer's elbow, which is caused by overstraining the wrist by bending or twisting it continually, resulting in pain on the inner side of the elbow. If you are aware of what you are doing, you will be able to give yourself directions to allow the freedom of movement that will help you move with fluidity and ease. It is particularly important to have muscular freedom in your arms and shoulders. By attending Alexander lessons you will find your shoulders feel much looser, as though they are ‘well oiled’.
The golfer, above left, is much too near to the ball, which is why his style is so cramped. His back is curved and his knees are braced back, straining his entire body. This is because he has rushed into the shot without thinking. The front view of the golfer, above right, reveals how out of balance he is. His torso and head are going in the opposite direction to his legs, causing his muscular system to over-tense, which interferes with the natural flow of movement.
After some lessons the golfer is able to maintain the improved coordination by himself. He is no longer hunched over the ball and his head is poised on top of his spine, giving him the freedom to let his body move with ease. At first he will probably find this new stance very strange, but in time it will become much more comfortable than his old habit.
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October
CAUTION
SOLEUS (leg extended); HAMSTRINGS, GLUTEUS (leg flexed)
This technique must not be practised on those who have had any kind of knee or hip surgery.
18 Pressing foot to thigh Pressed: HAMSTRINGS
HEALING BENEFITS Assists myofascial release in the calf muscles and eases the tension and spasming caused by sports injury.
18 PRESSING FOOT TO THIGH
16 ARM CRACKER Tuck your left wrist and forearm tightly in behind your partner’s knee. Now press the foot downwards to give a very strong stretch across the trapped arm. Repeat two to three times.
HEALING BENEFITS
Grasp your partner’s right foot. Place your right foot diagonally with the arch across the back of the thigh on the Bladder Meridian. Lean back, pulling the leg towards you to generate a strong, sustained pressure on the hamstrings. Release the pressure, move the foot to a lower position and pull. Repeat several times to cover the whole of the thigh.
Treats sports injuries to the hamstrings, lower back, hip pain and some forms of sciatica.
HEALING BENEFITS Treats knee pain, spasming hamstring and calf muscles.
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How to Breathe Richard Brennan
The Artisan Baker Ori Hellerstein
Relearn your natural rhythm of breathing to beneficially alter the way you think, feel and act. Poor posture, stress, muscular tension … all can make the ‘effortless’ act of breathing very hard work without us realizing. Packed with practical exercises and breathing techniques, this book reveals how to become aware of harmful habits. Alleviate breathing problems, improve posture, reduce stress, calm your mind – and more.
Create mouthwatering bakes and get great results every time, with professional pastry chef Ori Hellerstein. Ori’s easy-to-follow recipes bring an international twist to old classics, while his signature bakes will have you coming back for more. Now you can become an artisan baker yourself! 192 pages £14.99
144 pages
18 PER CARTON
£12.99 48 PER CARTON
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habits and misconceptions
habits and misconceptions
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CAKES
Blueberry & White Chocolate Cakes
nasal passage
EXERCISE 9 2
pharynx
3
larynx
4
trachea
1. Pick up and put down a kitchen chair or reach up high and, as you do so, observe your breathing. 2. Ask yourself, ‘Do I hold my breath at any point as
I love using yogurt in food, especially my cakes. It gives a velvety texture and a very special sour hint to the sponge. Adding the blueberries to these cakes adds a burst of acidity that’s needed to balance the flavour. This is another adult cake recipe, designed to impress!
I perform this task?’
1
If the answer to this question is ‘Yes’, see if you can repeat the task, this time breathing evenly throughout.
2
September
November
Preheat the oven to 160°C/320°F/Gas 3. Cream together the butter and sugar, then gradually add the eggs and vanilla, folding in gently. Gradually add batches of flour and yogurt alternately, using a spatula to gently fold in each addition. Finish with a batch of flour. Once everything is well incorporated, fold in the blueberries.
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EXERCISE 8 Note the largely horizontal air passage
Holding our breath creates a build-up of carbon dioxide, a recognized stressor to the nervous system. It also disrupts the natural breathing cycle, straining the muscles of the respiratory system and interfering with the free movement of the lungs, ribs and diaphragm. If you observe someone holding their breath, you will see the stress they are under.
Transfer the mixture to a piping bag and pipe into the greased silicone moulds. Bake for 30–40 minutes, until a cocktail stick inserted into the centres comes out clean. Place the cakes on a wire rack to cool for 30 minutes, before icing.
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CAKES
200g (7oz) butter 300g (11oz) caster sugar 3 eggs, room temperature seeds of 1⁄2 vanilla pod or 1 tsp vanilla essence 350g (121⁄4 oz) self-raising flour 240g (81⁄2 oz) yogurt, room temperature 200g (7oz) fresh blueberries GANACHE
100ml (31⁄2 fl oz) single cream 200g (7oz) white chocolate, broken into pieces DECORATION
freeze-dried strawberries (optional) EQUIPMENT
silicone cupcake or muffin tray piping bag
To make the white chocolate ganache, heat the cream in a saucepan until it comes to the boil. Put the white chocolate pieces in a bowl, then pour the cream over the top. Leave for a minute, then, using a whisk or a hand blender, whisk until combined. Leave to cool slightly, until the mixture has thickened. If the ganache is too thick, place the bowl over hot water to melt it down again.
✘ Holding the breath strengthens the respiratory muscles The common practice of holding our breath has its roots in the ancient tradition of yoga, where learning to hold the breath was a step in disciplining the body. Today, many people, from swimmers to singers, do exercises that involve holding their breath, wrongly thinking they’re improving their breathing or strengthening their breathing muscles. In fact, holding the breath weakens the respiratory system rather than strengthening it. We all hold our breath from time to time, as this is a natural response to stress; just observe a nervous performer or public speaker tightening up in preparation to deliver a performance or speech. We hold our breath when we anticipate an event that we’re not comfortable with, or when we have an unexpected encounter – just notice what happens to your breath next time you watch a thrilling or scary movie. If we hold our breath often enough, there is a danger that it can become a habit and we may start to do so for no reason at all.
Makes 17 cakes
EXERCISE 10
Dip each blueberry cake into the ganache, decorate with the strawberries (if using) and leave to set for 10–15 minutes.
• Go for a walk outside, making sure you are breathing as freely as possible. • After a minute or two, hold your breath for a few steps. See if you can you feel a difference in the way you are walking: for example, are your strides different? Are your steps heavier? Are your arms swinging as freely?
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Chakra Workbook Pauline Wills
The Angel Oracle Ambika Wauters
Learn how to harmonize the seven major chakras to revitalize your energy and improve your spiritual, emotional and physical well-being, with this illustrated practical guide. Ranging from colour work, reflexology, yoga postures and breathwork to meditation and mantras, the exercises show you how to balance each chakra in turn to restore your body’s natural vitality.
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68 THE HEART CHAKRA – ANAHATA
ENERGIZING ANAHATA 69
Energizing Anahata
OPPOSITE In the physical body this chakra is situated near the fifth thoracic vertebra and is connected with the air element and the sense of touch.
68 THE HEART CHAKRA – ANAHATA
September
ENERGIZING ANAHATA 69
AWAKENING ANAHATA ON THE BODY
The Heart chakra influences the lungs and respiratory system, heart and circulatory system, immune system, lymph glands and controls the thymus gland. This chakra is related to the mental layer of our aura and its polarity is incoming and outgoing thought. When we transcend this polarity, we transcend the mind and connect with divine, unconditional love. Work through the following exercises to familiarize yourself with the chakra and its energies.
Imagine yourself sitting in a forest with your back resting against a tree. Observe the tree’s entwining branches, creating what appears to be an arch for a living cathedral. The sun’s thechakra gaps in foliage create patterns on the earth in OPPOSITE In rays the filtering physicalthrough body this is the situated near many shades of green. The newly leaves with surrounding the fifth thoracic vertebra and isfallen connected the air you display a rich green, while others show of decay. Breathe in the rich green of the leaves and, exhaling, element andthe thefaded sensegreen of touch. take this colour to your Heart chakra to nourish and cleanse it. Be aware of any emotional pain being released, a sign that this chakra is being cleansed in preparation for your work with the Throat chakra. Continue to work with the visualization until you feel that your Heart chakra is cleared ofANAHATA past traumas. ON THE BODY AWAKENING
Energizing Anahata
BALANCED ENERGY
When this centre’s energies are balanced they generate system, heart and The Heart chakra influences the lungs and respiratory compassion, a desireimmune to nurture otherslymph and a glands growthand towards circulatory system, system, controls the thymus unconditional love. isThis makes friendly andaura putsand its polarity is gland. This chakra related tous theoutgoing, mental layer of our us in touchand withoutgoing our feelings. incoming thought. When we transcend this polarity, we transcend the mind and connect with divine, unconditional love. Work through the following exercises to familiarize yourself with the chakra and its energies.
Imagine yourself sitting in a forest with your back resting against a tree. Observe the tree’s entwining branches, creating what appears to be an arch for a living cathedral. The sun’s rays filtering through the gaps in the foliage create patterns on the earth in many shades of green. The newly fallen leaves surrounding you display a rich green, while others show the faded green of decay. Breathe in the rich green of the leaves and, exhaling, take this colour to your Heart chakra to nourish and cleanse it. Be aware of any emotional Locatereleased, the chakra on that either rightis foot pain being a sign thisyour chakra being cleansed in preparation for your work or right hand. Begin by gently rotating with the Throat chakra. Continue to work with the visualization until you feel that your Heart your thumb finger on this point for chakrawith is cleared of pastortraumas. On each foot, Anahata is approximately fifteen seconds. located at the joint of the Exerting pressure on this point, visualize the first metatarsal bone and the finger or thumb you are working with radiating second phalanx (toe bone). and transmitting a clear green light (the colour of spring leaves) into the chakra point for a further fifteen to twenty seconds. Once you have completed this, process on the Locate the chakra onrepeat eitherthe your right foot left foot or hand. or right hand. Begin by gently rotating
Awakening anahata on the hands and feet
EXCESSIVE ENERGY
Excessive energy (when the chakra spins too fast) in Anahata can make us demanding, over-critical, possessive, moody, depressed BALANCED ENERGY and a master of conditional When this centre’s energieslove. are balanced they generate compassion, a desire to nurture others and a growth towards unconditional love. This makes us outgoing, friendly and puts DEFICIENT us in touch withENERGY our feelings. Deficient energy (when the chakra spins too slowly) in Anahata can create paranoia, indecisiveness, a desire to hang on to objects or people, a fear ofENERGY rejection and a need for constant reassurance. EXCESSIVE
October
Awakening anahata on the hands and feet
Excessive energy (when the chakra spins too fast) in Anahata can make us demanding, over-critical, possessive, moody, depressed PHYSICAL and a master ofDISORDERS conditional love. Physical ailments associated with Anahata are high blood pressure and heart disease, lung disease and asthma.
with your thumb or finger on this point for approximately fifteen seconds. Exerting pressure on this point, visualize the finger or thumb you are working with radiating and transmitting a clear green light (the colour On each hand, located where of spring leaves)Anahata into theischakra point for athe second phalanx the thumb further fifteen to(bone) twentyof seconds. Oncejoins you the metacarpal have completedbone. this, repeat the process on the
DEFICIENT ENERGY Deficient energy (when the chakra spins too slowly) in Anahata can create paranoia, indecisiveness, a desire to hang on to objects or people, a fear of rejection and a need for constant reassurance.
On each foot, Anahata is located at the joint of the first metatarsal bone and the second phalanx (toe bone).
left foot or hand.
PHYSICAL DISORDERS Physical ailments associated with Anahata are high blood pressure and heart disease, lung disease and asthma.
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On each hand, Anahata is located where the second phalanx (bone) of the thumb joins the metacarpal bone.
Is Meditation Only for Buddhists? Fabrice Midal
Wild Magic Mark Ryan & John Matthews
What is true happiness? How do we overcome difficulties with courage? Can meditation help in today’s world? This beautifully illustrated, illuminating book takes us on a true journey of discovery, revealing how the story of the Buddha reflects our own lives and offering practical advice and meditations for the everyday situations we face. Includes foreword by internationally renowned Buddhist master Jack Kornfield.
Invoke the power of the Wildwood and the living archetypes of the forest, with this new companion to the bestselling Wildwood Tarot. Featuring insight into wood lore, shamanic methods of exploring the inner reaches and meditations enabling powerful personal encounters with Wildwood archetypes, as well as an intriguing glimpse into what science can tell us about the tarot, the book takes a new and informed look at a set of ancient traditions applied to our lives today.
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Uncover new layers of wisdom and meaning with this stunning new tarot that draws upon the rich heritage of art, lore and the complex courtly world of the Byzantine Empire. The first complete tarot of its kind.
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books limited The Druid Animal Oracle Deck Phillip & Stephanie Carr-Gomm
The Druidcraft Tarot Deck Philip & Stephanie Carr-Gomm
Receive healing, strength and guidance for your life with this simple, effective system for self-development. Authors and artist are leading Druids. Also available as a full-size pack with 176-page book.
This tarot combines the two fundamental spiritualities of nature: Wicca and Druidry. Authors and artist are practising Druids. Also available as a full-size pack with 192-page book.
The Sharman-Caselli Tarot Deck Juliet Sharman-Burke Inspired by classic imagery, this bestselling deck is a favourite with novices and tarot aficionados alike. Author is a worldrenowned tarot expert. Also available as a full-size pack with 192-page book. Includes 64-page booklet and 78 cards
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Discover Wiccan wisdom and develop your latent intuitive skills with this beautifully illustrated deck. Featuring key Wiccan symbols and archetypes, the cards help you connect to a place of deep inner knowing to find the answers you seek. Includes 64-page booklet and 42 cards £12.99
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The Mood Cards Andrea Harrn Psychology doesn’t have to be complicated. Based on cognitive behavioural therapy and mindfulness, this pack offers a fun and accessible way to help you identify and explore your moods and emotions. Includes fold-out instruction booklet and 42 cards £14.99 20 PER CARTON
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Eat Well Stay Well Dr Sarah Brewer
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144 pages
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