Prana Poem 

Prana is not only about the breath, it’s also about the environment in which we surround ourselves. Consider the food you eat, the people you share your time with, your relationship to plants and animals, the prioritising of your activities. 

The energy you gather and take into yourself nourishes your own life-force. Ask yourself how you can provide a fertile growing media for that seed within you that wants to emerge. 

What’s in your pod? 

Inhale intention

Exhale manifestation 

Namaste Liz 

 “The true expression of love is to make oneself and others more and more alive and to share prosperity together” Masahiro Oki 

Nourish Bowl: Poke or is it Bim Bap Bop or …….

Poke Bowl or maybe I should call it a Prana Bowl, it gives you so much energy without being heavy. 
This is not strictly like the Poke I had in Hawaii, they make it much more simply without the Togarashi, maybe just some sesame. It was my staple there as I was recovering from an illness, I was after a healthy, inexpensive meal that wasn’t American take-away. This is a traditional dish and was a taste revelation. I credit it with aiding a swift recovery. 

Such a healthy dish. With the addition of kimchi and egg it reminds me of Bim Bap Bop, a Korean dish that means stir it up! Dave also loves this dish as illustrated below. We love sashimi so we like to eat a little salmon neat before we hit the flavour sensation of the marinated fish. If you don’t like fish it’s good just with the veg or some other simply marinated protein like tofu or chicken (cooked obviously). Stir it up, my belly always tells me it’s happy after this one, I feel nourished and satisfied. Enjoy ūüôā 


Marinate 750g raw fresh fish (tell your fishmonger you’re going to eat it it raw, mine goes out the back to get the freshest) Salmon/tuna in the following for 2hrs to two days in the following 

Optional 1 tablespoon Togarashi: sesame , chilli, seaweed, salt, dried orange peel chopped, grind up with a little salt (to dry peel, use a vegetable peeler to take off the orange zest and hang for a few days depending on the weather) 

1 tablespoon Soy sauce 

1 teaspoon Sesame oil 

1 teaspoon Grated chilli, ginger and garlic or  to taste

1-2 tablespoons Spring onion finely sliced
Serve on a bowl of rice (red rice is even healthier) with salad veggies chopped and sprinkle with toasted sesame seeds and spring onion greens.
Just use whatever you have, obviously I had plenty this day. I fried some mushrooms from the Asian store, the cheapest place to buy them, with sesame oil, butter, fresh ginger, garlic, white pepper and salt. Rehydrated wakame seaweed in hot water soya sauce and a few drops of sesame oil. Kimchi. Fried egg. Diakon, carrot, avocado and bean sprouts. 
Serve with extra Togarashi, pickled ginger, soya sauce and wasabi on the side. 


30 Day Challenge: Home Retreat 

Self-Love, care and nurturing is the most important love, we all know this. Sometimes we need to intensely focus through retreat from the everyday. Sometimes a day, a weekend, at other times a longer respite is needed. 

After observing an energy drop and a tendency for inflammation/illness in my system and a growing need to express artistically I decided to devise a home retreat for myself, and to take an extended period off. This has been difficult to do, my clients still want massages and yoga, I’ve just met an awesome new man, socialising, activist commitments etc all need to go on hold, especially during the first week.

For the month of July classes will pause and I am creating a space for myself to explore my creativity, clean-out and go deep into my personal yoga practice. 

Week One: reset, I will use yoga practices to revive my life force.

Week two: perspective, reassessing my focus in life and how I will be my empowered, unique self.

Week three: simplify, create, playful approaches to everyday activities.

Week four: integrate ideas into daily life and share knowledge with others.




Play records








Skinny dip



I’m looking forward to this time to nurture my art and envision a different format for offering yoga practices to my local community and online. 

In the meantime, keep your inner-flame burning, your heart and toes warm, try simmering grated ginger and sliced lemon together and add some honey for soothining sweetness. 

 I will see you the last week in July. ‚̧ԳŹ Liz 

Lemon, Nutmeg, Cinnamon and Vanilla Baked Custard

Lemon, Nutmeg, Cinnamon and Vanilla Baked Custard

Makes 6


Zest of one lemon

Half a nutmeg finely grated or teaspoon of ground

Seeds of one vanilla post or few drops of extract

Teaspoon cinnamon

5 eggs

5 cups milk

3/4 cup sugar


  1. Whisk all ingredients, pour into ramikins, place in a Roasting tin with water to halfway up the sides of ramakins.
  2. Bake for approx 70mins at 140 degrees C, test with a knife, cooked when knife comes out clean.

Amazing Endorsement …. Thanks Mel

Melanie is a regular massage enthusiast, in the past 12months she had committed to a monthly massage.

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She is a super-busy, driven and intelligent woman who runs a business for people who help people, “Downsize Me” Heres what she had to say in her latest newsletter:

¬†“bet you’ve heard this one before ‚Äď “I was going so well, and then I just fell off the wagon.” In fact, you’ve probably even said it.


That’s because the sad reality is, we are creatures of habit, and habits can be hard to stick to.¬†

Even a health and wellness coach can have trouble making healthy habits stick!


And while I’m pretty good most of the time, around 80% of the time, I definitely struggle to be consistent with a few habits, even though they are meaningful and beneficial for me.


But there’s one habit I’ve managed to stick to, and¬†I want to share my secret weapon with you.

But first….


The Excuses Queen

I love a good massage and know logically why they’re SO good for me‚Ķbut I always found excuses not to have regular massages.


  • I can’t afford it.
  • It’s¬†too hard¬†to go back to work afterwards.
  • It takes¬†too much time¬†out of my day.
  • I have to shower all the oil off when I get home.


You can see that, like most of us, I have barriers, competing priorities. 

This means I tend to defer¬†‘me-time’¬†during the week – and as a result, can end up¬†frazzled.


Then something changed. 

Enter, Liz Thomas.


An Afternoon With Lovely Liz ‚Äď The Relaxation Queen

Apart from being an artist and yoga teacher, Liz Thomas does great massage Рa fully clothed style of massage called Thai Yoga massage (with a few other styles thrown in). 

The massage involves Liz moving me around during the session for stretch and mobility, plus working on different areas more intensely.

Liz’s massage ticks the normal massage boxes, but a bunch more.


  • The kinks get worked out of my neck, shoulder and back.¬†
  • No oil!
  • It’s easier for me to go back to work.
  • I feel like I am part of the solution, not just ‘getting treated’.
  • She works in a beautiful location.
  • I can be¬†silent if I wish, otherwise we have great banter.
  • As a regular client, I get a discount. So I book in my next session when I’m there,¬†to ensure my consistency.


Now, I am going every month and loving it.


You’ll notice that the Excuses Queen put money first.¬†¬†

But when I become the Relaxation Queen, money is the last of my concerns. 


What created that shift??


The Surprisingly Simple Secret Weapon


I was talking to Liz the other day with in my most recent massage. We had a good banter about life, her paintings, yoga, philosophy, wellbeing and habits….and then what makes people come for yoga and massage, or not. 


And then I realised my secret to greater consistency in habits. 


It’s the¬†relationship¬†I have with the person.


It’s not just that I am accountable to Liz. I also like Liz a lot ‚Äď I find her interesting, and it feels like we have a great connection.¬†

And there’s more.

And as we talked, I started saying to Liz that the session is about more than just massage for me. 

It’s downtime.¬†

Clarity time. 




Physical relief. 



The feeling of achieving something each time, and walking away with an AHA moment. 


Massage with Liz is¬†so much more than I imagined, and more than I’d gotten with any other massage.


The incredible value Liz offers far outweighs the cost‚Ķ.and it’s a powerful magnet to keep me coming back.¬†


There’s the added bonus of scheduling the next one in advance, at the time. Great for a structured girl like me.


What’s really interesting is that now I’m thinking about going to Liz’s yoga class.¬†

It’s something I know would be great‚Ķand maybe, just maybe, what Liz has to offer can help the Excuses Queen get past the BS and into consistency.”

Heres Melanies website if your interested in her work too :


Thankyou Mel, Namaste x




Life Force our Essential Self

Patanjali in sutra 1.3 following on from 1.2, says (when the we still the fluctuations of the mind) Then we, who enquires, becomes established in its true nature.


When we take hiatus from our many selves: focus on our bodies, mind/heart, ego/imagination, intellect/intuition and rest in our essence, our life force we get a recharge, and all of those layers of self have a chance to recalibrate and become more balanced and aligned. When this happens we let go of the need to control everything so closely and watch things unfold.

How can we understand our life force:

  • Sitting/Laying down in spinal alignment, relax through the body, feet to crown, crown to feet
  • breath through the body, make any adjustments to help alleviate any distracting discomfort , breathing inhale feet to crown along the spine and exhale crown to feet
  • take your awareness through emotions and ideas acknowledging them,
  • notice how you have so many great thoughts when you relax deeply, give yourself permission to rest away from the busy-ness of ego/imagination ‚Ķ… the¬†thoughts and ideas¬†will be there for you to come back to later,
  • perhaps bring a positive thought/feeling through or repeat a simple mantra like ‚Äúpeace‚ÄĚ to rest your mind/heart on now
  • before going deeper into yourself where intellect/intuition reside opening up to your innate wisdom
  • Moving now to rest with our essence that can see all this going on yet not become involved
  • SILENCE, use each breath to take you deeper, each thought to take you deeper, each emotion deeper, each idea deeper, stay quiet and watch, you will gradually be engulfed in the experience of life force not by trying hard but by allowing, surrendering
  • There is nothing to achieve here, nothing to do, no enlightenment to realise, just your life force, your pure consciousness, your essence to enjoy


Vego San Choi Bao

 We shared a deliciously healthy treat tonight after yoga, giving one of my favourite Aussie-Chinese restaurant entrees the vegetarian treatment. We all agreed this one was better than usual pork or chicken version! Try it ūüôā I think you’ll love it too.

Namaste Liz 

Sesasme oil

Coconut oil 

1-2 tablespoons Hoisin sauce 

1-2 tablespoons Sweet chilli sauce

Optional finely chopped chilli

1-2 garlic grated

2.5cm ginger grated

Half red capsicum, finely chopped

Small can water chesnuts, finely chopped

5 small cup mushrooms, finely chopped

Enoki mushrooms 

1large carrot, finely chopped

Bunch a of Spring onions, finely chopped

Bunch coriander, finely chopped leaves, root and stems

1 iceberg lettuce leaves whole,refreshed in cold water

3 tablespoons mung beans or other sprouts 

3 tablespoons chopped cashews

Separate lettuce leaves and place in ice water or in a cold water in the fridge til ready to serve.

Fry in oils over a medium heat, white part of onions, coriander root and carrots for 5mins

Add garlic and ginger, stirring.

Add capsicum, chesnuts, coriander stems and cup mushrooms.

Add sauces.

Cover and cook for 5mins.

Stir through enoki, coriander leaves, green part spring onion, mung beans and nuts.

Serve warm mixture in cold lettuce cups.

Painting and Meditation Workshop Painting and Meditation together!!! Mindful creativity is yours with this fun and beautiful workshop. MALUA BAY Beginners and Artists most welcome. “Merge with the Ocean” Learn all the skills you need to create a painting in a meditative way, and to use your painting for future meditation. Are you interested? Sunday 16th August 10-3pm light lunch, all materials supplied, you will go home with paint and brushes and your own canvas. large painting like the one I made 1200 x1800 $250 half size or smaller $200. Limited places call Liz 0407065084 full payment required to secure the booking.

Learn how to prepare a surface, select light-fast pigments and blend using mediums.
Learn how to prepare a surface, select light-fast pigments and blend using mediums.

IMG_1875 IMG_1879

You are the Sky, a practice to reveal the peace that already resides within you.

Practice being the sky. Look up, breath in. 

Using the process of sense withdrawal, known as pratyahara, one of the limbs in the 8 limbs Yoga. 

Use this script to help develop a witness consciousness, an empowering practice to help us understand our true nature.

Be comfortable and breath slowly particularly on exhalation. an extended exhalation creates the relaxation response in the body. Notice all your senses as they take in the information, furthest sounds, the temperature, the textures of your clothes, scent in the room, close your eyes softly and withdraw from them and notice sensation in the body. Bring attention to any tingling, pain, comfort and any other sensation in the body. Move your attention away from this sensation to watch the breath move in and out of the body, in through the nose and out through the nose, relaxed one, natural, move away from attention from the breath knowing if discomfort or distraction does arise you can slow the breath by focus on a long exhalation. Notice your thought, watch it pass like clouds across the vast expanse of sky, allow thought without getting caught up, be kind to yourself should you find yourself attached, perhaps use a breath to let the thought pass. Rest now in silence and pure consciousness for 10-30mins.