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 🙂 


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. 



Beat breakfast boredom and start your day with a nutritional boost in an instant.

It takes no time to prepare just put some bean-thread noodles in a bowl with some dried mushrooms (I used cloud-ear and sliced shiitake) with some cut wakame seaweed, pour over boiling water and stir in a tablespoon of miso. Cover for 10mins while you get ready and Shazam! A delicious, healthy breakfast. 

Support your immune function, reduce inflammation, cultivate good gut bacteria, improve circulation and blood pressure and so much more. I recommend reading more if you are a nutrition nut like mwah. 

Miso: high in antioxidants, protein and fibre.

Bean thread vermicelli: lower gi than other noodles, mineral inch for cell health, I love these things they are fabulous in a Thai salad too.

Seaweed: adds Unami flavour and slippery texture a swell as protein, many vitamins and minerals.

Mushrooms: cloud-ear’s and shiitake are both used in traditional Chinese medicine and have anti everything: antimicrobial, antiviral, antitumour, antibacterial  and antioxidant qualities …………and promote general wellbeing! But I like them for the firm texture of the shiitake and the slippery texture of the cloud-ears. 

Get your mushrooms, noodles, non-Gm miso and wakame in your Asian supermarket. You can get most of these ingredients in your local large corporate supermarket however you might make a great discovery in the Asian store. Last time I found purple rice imagine the antioxidants in that! 

I get about 4-5hours of belly satisfaction from this if it’s got to get you through something really physical or a longer timeframe add some silken tofu or egg drizzled in at the preparation stage. 

Enjoy x

Namaste ❤️🙏 Liz 

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. ❤️ 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.

Screen Shot 2016-05-11 at 2.18.41 PM

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 – “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…but 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 – The Relaxation Queen

Apart from being an artist and yoga teacher, Liz Thomas does great massage – a 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 – 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….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…and 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 …… 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 “peace” 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 🙂 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.

Equinox: a time to balance

The 23rd Sept is equal day and night hours, it is the equinox. A time to reflect on how we can bring balance to our lives.

Our yoga class gives us the opportunity to observe with total attention. This is something to aim for in all of life’s activities, however, in our yoga practice we can train for such concentration. You may have heard it referred to as ‘Mindfulness’, a concept from Buddism, embraced by western psychology, and gone totally mainstream.

At the Equinox you may become aware that you are more energetic or aware of the need to stop and smell the new blooms. A strong sense of what is needed for this balance maybe available if you listen.

Instead of making a judgement when observing your body or mind-heart or life force,  trying to discover why or how any imbalance has occurred, make a resolution to simply take action.

If possible try this yoga posture now. Eg Tadasana, Mountain pose: Stand with your feet under your hips, lift the toes and spread them, place them down. Bring your attention to the big toe ball, the little toe ball and the heel, the sides, inside and outside of the feet. Observe the other muscles that may support the function of the feet. Resolve to stand evenly on your feet and sway back, forward, side to side and activate muscles that ensure you feel the three arches of the feet.

Eg2 If your mind is distracted gently focus on the architecture of your body and your proprioception, where your body is in space. Your spinal alignment. Where your centre is. Weight evenly diatributed. Follow your breath, relax and use your dristi, your gentle gaze, to focus on the task at hand.


Analoma Viloma

Balance Meditation

Bring attention to the spaces around you and release from the sensual experiences.

Three deep sighs and release attention from the breath and move to the body.

Alternate attention at each side of the body (from the extremities inward guided relaxation).

Rest at the heart centre, just observe the energy at the centre of the chest.

Release attention from the body and move to the place of thought, imagination &memory.

Come to present moment awareness.

Imagine you are perfectly still , balanced and serene floating in lake with a sand bottom, the sky reflecting a turquoise hue, …………… enveloped in the colour, light, buoyant and refreshed.

Allow your focus to move to any imbalance you have observed in your body, mind-heart or energy.

If and when you make such and observation, do not chase thoughts of explanation, although euphonies and realisations may spontaneously occur. Just observe without criticism, without judgement, perhaps being a little light-hearted about “Oh look how I do that?” being curious, “That’s interesting how I respond that way”.

From here you may like to enquire into how to allow balance to arise in your body, mind-heart, energy. “how can I take action to redress the imbalance??”

Once again do not chase an answer. It may come now, it may come later when you awareness returns to the place of asymmetry or imbalance in everyday life.

Trust that you have all the tools to know what action to take within you.

Just resolve now to take action when it is clear what action will be helpful.

Release and traces of this observation and enquiry into serene blue of that lake that surrounds you.

Rest now in silence.