Foundations Program

This is our individualised program that incorporates meditation, yoga asanas (poses) and pranayama (breathing exercises), tai chi and strength training. It is custom made to suit your body, interests and goals.

These complementary practices confer multiple benefits – strengthening and integrating the mind and body, while invigorating the spirit. The ultimate goal of this program is to embody your highest consciousness - to fully connect to your divine self, while simultaneously being fully present in this physical reality via your body-mind.

What it includes


Focusing the mind on one thing creates a calm stillness in the mind and brings you into the present moment. This stillness allows you to see what otherwise might be hidden by the busy chatter of the mind and so enhances self-awareness and cognition in general. A calm mind also creates a calm body. Meditation reduces inflammatory hormones such as cortisol (the stress hormone), while increasing anti-inflamatory compounds and beneficial, feel good hormones (such as endorphins, serotonin, dopamine, and endocannabinoids), along with anti-aging chemicals (such as melatonin, GABA (gamma aminobutyric acid), DHEA (dehydroepiandrosterone), BDNF (Brain-Derived Neurotrophic Factor), and even growth hormone).

Yoga asanas (postures)

Initially focusing on flexibility and alignment of the body during postures, asanas also strengthen and tone muscles and connective tissue. Yoga poses are also designed to influence the body's nervous system, allowing energy to be raised and freely move through the body to repair it, while promoting greater health and wellbeing. Focusing on the breath during the poses brings one into a state of presence, while being able to stay calm during the physical exertion of more challenging postures builds incredible mental strength and resilience to stress. The meaning of yoga is "union" and thus it's ultimate goal is to experience the union of the self with something greater than the self - call it your higher self, god or source - they all point to the same thing.

Pranayama (breathing exercises)

All organs in the body (especially the brain) require oxygen to function - more so than any other nutrient. This is because the body's main energy pathway, the aerobic system, requires oxygen to function. Without it, cells can't create energy (adenosine triphosphate or ATP) from nutrients (sugars, amino acids and fatty acids). The anaerobic system does not require oxygen, but it is depleted rapidly during use and then requires ATP recharge. Losing your breath (literally feeling being “out of breath”) means your body can no longer function at the current rate of physical exertion due to insufficient oxygen. Mindful, slow and steady breathing allows you to feel and stay energised, regardless of what you're doing. Breathing exercises saturate oxygen levels in the blood and detoxify the body, while the movement of the diaphragm massages the surrounding organs, particularly the digestive organs. These exercises also raise energy (or prana / chi) in the body, and can lead to experiencing higher states of consciousness.

Tai chi

Tai Chi is about learning to move mindfully - with the breath and according to the natural principles of body mechanics. It utilises many circular and spiralling movements using the entire body as one connected whole. While doing Tai Chi, one focuses consciousness at the dan tien (the body's centre of gravity, or roughly where the sacral chakra is located), initiating breathing and movement from this point. This raises energy, or chi, and allows the consciousness to merge with the physical body without thought. Tai Chi is particularly good for arthritis and joint pain, hypertension, ADHD and poor posture or movement. While it has amazing health benefits, Tai Chi is also an effective and complex internal martial art. It is usually called Tai Chi Chuan, which translates to "supreme ultimate fist" or "supreme ultimate boxing". It was heavily influenced by Taoist, Buddhist, and Confucian wisdom, and so developed the internal health and wellness aspects for which it is more well known today.

Strength training

Strengthen the physical body (muscles, bones and connective tissues) and also enhance cognition, while greatly improving your body's hormonal profile - making you look and feel great. Challenging yourself with strength training also develops a mental fortitude and a warrior spirit that can help you overcome adversity in life. More on the benefits of strength training.

All of these practices bring you fully into the present moment - to be in the now rather than worrying about the future or being shackled to the past. They help you to integrate the mind and body, deepening the connection to your energetic and emotional state and ultimately connecting you to your inner power.

Yoga and meditation

This journey is one of transformation and includes the following to support you through this process:

Nutrition advice

You are what you eat. Diet plays a huge role in your health - how you feel, your energy levels, your hormonal profile (especially insulin) and your body composition. Be mindful of what you put into your body – what you eat can make you feel energetic and happy, or sluggish and cranky. A healthy diet is one that reduces sugar consumption (sugar is toxic to the body and highly addictive), reduces inflammatory foods (most people benefit from reducing gluten and dairy), eating a wide range of seasonable vegetables, along with a moderate amount of protein and plenty of healthy fats.

What we eat also affects our gut biome - the billions of bacteria that live in our gut. These bacteria release neurotransmitters such as serotonin (it's estimated that as much as 90 per cent of it is produced in the gut!), along with dopamine, butyrate, BDNF (brain-derived neurotrophic factor) and GABA (gamma aminobutyric acid). A healthy diet includes fermented foods to obtain a diverse gut biome, as well as fibre and resistant starch to feed gut bacteria. Ever heard the phrase listen to your gut? Now you can see how intimately that what we eat affects our mood and cognition, and of course, our bodies. More information on healthy nutrition is available here.

Energy work

Everything is a form of energy, and all of the practices in this program are methods of raising energy, and allowing it to flow more freely throughout the body-mind. Emotional trauma is also stored in the body and learning to become aware of this energy, and shift it, is part of this program. You can also directly manipulate energy via energetic healing – the most well-known form being Reiki. This can help with physical ailments and emotional issues, as well as just giving you a boost if you're feeling flat.

Shadow work

Anything that is unacknowledged in your consciousness is a shadow aspect. This may be unconscious emotions or underlying beliefs: that you can't achieve what you want, that you aren't worthy of it. These aspects can sabotage your thoughts and behaviour without you even knowing it. By becoming aware of your shadow, you deal with previously unconscious emotions and replace limiting beliefs with those that serve you.

Helping you step into your power

Whether it's determining what you want in life, discovering your inner power, or just overcoming the resistance and false beliefs that stop you achieving your goals, this work will help you achieve what you truly want in life.

This program is best suited to either 1 x 1.5 hour session a week for 5 months, or 2 x 1.5 hour sessions a week for 3 months. During this time, practices and teachings from the above will be covered, with an emphasis on you developing your own practice by integrating these into your daily routine.

Contact us for a free, no obligation introduction.