As we step into the gentle warmth and renewal of May, we’re invited to soften, expand, and reconnect—both within ourselves and with the world around us. This month, our focus is on heart opening, gratitude, and caring, themes that align beautifully with the energy of spring in full bloom.

GREASBY CENTRE:

Mondays - 11.15 a.m. Monday 4th May (Bank Holiday Monday), 11th May, 18th May and 25th May (also a Bank Holiday)

HOYLAKE PARADE:

Wednesdays - 10 a.m. Wednesday 6th May, 13th May, NONE ON WEDNESDAY 20TH MAY, and last one of the month 27th May.

🌸 Heart Opening
May is a powerful time to explore heart-opening practices, both physically and emotionally. Through backbends, chest expansion, and mindful breathwork, we create space in the body where tension often lingers. But heart opening goes beyond posture—it’s about allowing ourselves to feel, to connect, and to be present with compassion. Expect sequences that gently build strength while encouraging vulnerability and release and connection to the heart space.

🙏 Practising Gratitude
Gratitude shifts perspective. It grounds us in what is already abundant in our lives. This month, we encourage you to begin or deepen a simple gratitude ritual—perhaps a few moments at the end of your practice or journaling three things you’re thankful for each day. Notice how this small shift can create a more spacious and joyful inner landscape.

💛 Caring for Self and Others
Caring is a practice. It begins with how we speak to ourselves, how we honour our needs, and how we show up for others. In class, we’ll weave in moments of reflection and intention-setting to help cultivate kindness, patience, and empathy—on and off the mat

🌿 This Month

• Heart-focused flows and gentle asana practices

• Guided meditations centred on compassion and loving-kindness

• Pranayama to support the heart-opening practices

• mantra aligned with the heart-opening connection

As nature blossoms around us, may we also allow our inner world to open—softly, steadily, and with care.

Shanti Om

Sue x

“Where attention goes, energy flows—may yours flow toward love, gratitude, and care this May.”

Classes during April -

HOYLAKE PARADE:

WEDNESDAY - 10 A.M.

Wednesday 1st, 8th, 15th, 22nd and 29th April

GREASBY CENTRE:

MONDAY - 11.15 A.M.

Monday 6th (Bank Holiday Monday), 13th, 20th and 27th April

Awakening and Renewal in Yoga

This month, we will consider the following:

• Week 1 Thawing — letting go of winter - Thawing Root chakra · Release · Muladhara Chakra. What are you ready to let go of?

• Week 2 Stirring — the first green shoots - Sacral chakra Courage · Svadhisthana Chakra. Where do you need to be brave?

• Week 3 Blooming — the heart opens - Blooming Heart chakra · Unconditional Love · Anahata Chakra- How can we love unconditionally without armour?

• Week 4 Rising — standing in the light - Rising Solar chakra · Power · Manipura Chakra. What is your unique light?

• Week 5 Flourishing — scattering seeds of light - Flourishing Crown chakra Sahasrara. What do we offer the world?

MANTRA, PRANAYAMA AND MUDRA

In addition, we will include the use of Mantra - said silently within, Pranayama practices in support of the theme and connection to the Chakras, and the use of Mudra (hand positions) to consolidate our intentions.

• Week 1 Thawing — breath of release, Extended exhale - (Visama vritti) · Apana Vayu Mudra

• Mantra - Aham mukti svarupini — I am the embodiment of freedom

• Week 2 Stirring — breath of courage Anuloma Viloma ( alternate nostril without retention) and Bhramari breath - Shakti Mudra -

• Mantra - “Sat chit ananda” — truth, consciousness, bliss

• Week 3 Blooming — breath of love Nadi Shodhana · Metta breath - Padma Mudra

• Mantra - “Yam” — the seed sound of the heart chakra

• Week 4 Rising — breath of fire Kapalabhati pranayama and · Surya Bhedana - Surya Mudra

• Mantra - “Ram” — seed sound of the solar plexus · “So hum” — I am that

• Week 5 Flourishing — breath of oneness Sama Vritti · Open awareness - Dhyana Mudra

• Mantra - “Om shanti shanti shanti” — peace in body, mind, and spirit

Don’t worry about the terms; all the mudras are simple, and the pranayama practices will be modified to suit everyone and their breath capacity, in the same way asana practice is approached.

This month’s series has been created to honour the wisdom of nature’s cycles — and the understanding that we are not apart from them. As we move through these five weeks, remember: we are all part of this awakening. May our growing together become a garden. May we leave as seeds scattered into a world that needs our unique light.

Shanti Om

Sue 🙏 x

As the days grow longer and the air turns softer, we welcome the gentle energy of spring—a season of renewal, growth, fresh possibility, expansion, feeling grounded and connected.

GREASBY CENTRE:

11.15 a.m. Mondays 2nd, 9th, 16th, 23rd and 30th March.

HOYLAKE PARADE:

10 a.m. Wednesdays 4th, 11th, 18th and 25th.

🌸 March, the time of renewal

As the days grow longer and the air turns softer, we welcome the gentle energy of spring—a season of renewal, growth, and fresh possibility. Just as nature blossoms, this is our invitation to shed that which no longer serves us and reconnect with what truly nourishes us from within!

In yoga philosophy, spring mirrors the essence of santosha (contentment) and aparigraha (letting go). It’s a time to clear physical and mental clutter, creating space for new intentions to take root. Whether you’re stepping onto the mat for the first time or deepening a long-standing practice, this season reminds us that transformation begins with a single mindful step and a single mindful breath.

🌱 A Simple Spring Ritual

Try this at home:

1. Open a window and take 5 slow, intentional breaths.

2. Set one word as your intention for the season (e.g., “growth,” “clarity,” “balance”).

3. Centre with a gentle seated twist to symbolise release and renewal.

Spring teaches us that growth doesn’t have to be rushed—it unfolds naturally when conditions are right, and we allow the gentle unfolding. On your mat, allow yourself to move with curiosity and compassion. Notice where you feel ready to blossom and bloom.

Trust the natural rhythms of spring: periods of rest, gentle awakening, steady expansion, and radiant bloom. Yoga teaches us that growth is not forced—it unfolds when we nurture it with patience, presence, and care.

🌿 Planting Seeds in Your Practice

On and off your mat, ask yourself:

• What intention am I ready to plant?

• What habits or thoughts need to be cleared to make space?

• How can I honour my own pace of growth?

Every breath is like water to a seed. Every mindful movement warms the soil. Every gentle yoga practice allows integration and quiet rooting.

🌸 Flowing with the Season

This month, we will focus on:

• Grounded Foundations – Gently building strength and flexibility from the roots up.

• Heart-Opening Sequences – Creating space for fresh energy and possibility.

• Rhythmic Breathwork – Aligning with the gentle expansion and contraction reflected in nature.

• Gentle Meditation - focused on the spring equinox - planting seeds, steady and centred, growth, open and expand, balancing light and dark (renewal and intention)

Take time to step outside. Feel the shifting air. Notice what is budding, what is stretching toward the light. Let this be your reminder: you, too, are part of this living rhythm.

Growth doesn’t happen overnight. Seeds need darkness before they reach for the sun. Trust your process. Tend to your inner garden with compassion and notice when you are ready to reach up towards the light and blossom!

With warmth and light,
Shanti Om

Sue x✨

Celtic Song for the Sacred Feminine: click the link to listen (or meditate to) the Celtic Song for the Sacred Feminine, which is about renewal in spring.

CLASSES IN FEBRUARY:

GREASBY CENTRE:

11.15 a.m. Mondays - 2nd, 9th, 16th and 23rd.

HOYLAKE COMMUNITY CENTRE: (The Quiet Space)

10 a..m. Wednesdays - 4th, 11th, 18 and 25th.

YOGA RETREAT DAY 19TH APRIL - note, see previous email - places are going fast already, and many folk have already paid the deposit. Do let me know asap if you are interested!

“Yoga is when every cell of the body sings the song of the soul.” — B.K.S. Iyengar

February invites us to slow down, soften, and reconnect — even as winter still lingers and the weather is damp and cold.

February is the perfect time to turn inward and nurture the most important relationship you have — the one with yourself. This month, our yoga practice is all about opening the heart, cultivating self-love, and embracing compassion.

In the chill of winter, yoga invites you to warm your body and spirit with gentle flows and heart-centred breathwork. Together, we will aim to create space to soften, connect and heal.

Nourish Your Heart This February — Yoga for Self-Love & Compassion

This month’s focus:

💗 Heart-opening poses to expand our capacity for love and kindness — to the self and others
🌸 Self-love and care - through breath and movement to awaken our inner light
🧘‍♀️ Mindful moments to cultivate compassion and deepen our connection to our heart

Through a journey to engage with:

• Loving Kindness Flow — gentle, nurturing sequences

• Heart Chakra Awakening — poses & meditations for emotional balance

• Restorative Yoga — giving yourself the gift of deep relaxation

Practices for February:

• Slow Flow & Deep Stretch

• Strength & Stability for Winter

• Restorative Yoga & Guided Relaxation

Remember: yoga isn’t about pushing — it’s about listening. Honour your body, take rest when you need it, and allow your practice to be an act of kindness toward yourself.

“Yoga is not about touching your toes, it is about what you learn on the way down.” — Jigar Gor

Thank yourself for showing up on your mat and to classes each week.

Shanti Om

Sue 🙏 x

Just to let you know about the yoga retreat day, with Sound Bath led by Louise Taylor of Bluestone Yoga, I am running on Sunday, 19th April, from 11 a.m. to 4.30 a.m. at Prenton Golf Club, Wirral.

Details:

Do please let me know as soon as possible if you are interested, as places go quickly.

Shanti Om

Sue x

I hope you have had a very Happy New Year and that all you wish for and more comes to you in 2026.

GREASBY CENTRE:

MONDAYS 11.15 A.M. - JANUARY 5th, 12th, 19th and 26th

HOYLAKE COMMUNITY CENTRE (The Quiet Space):

WEDNESDAYS 10 A.M. - JANUARY 7th, 14th, 21st, 28th.

Mantras for the New Year:

New year, new beginnings. Through yoga, I welcome peace, harmony, and joy. Anon.

With each breath and each pose, I step into the new year grounded, open, and aligned—choosing peace, harmony, and joy. Anon.

“You have power over your mind, not outside events. Realise this, and you will find strength.” Marcus Aurelius

As we step into this season of new beginnings, I invite us all to slow down, breathe deeply, and reconnect with what truly matters. Each transition invites us to slow down, listen more closely, and realign with the natural rhythms within and around us.

Yoga offers us a gentle reminder that every moment is a chance to begin again. Through mindful movement and conscious breath, we create space for peace within, restore harmony in body and mind, and rediscover simple, nourishing joy.

We should endeavour to move consciously through this seasonal change through breath, movement, and stillness. We should try to cultivate peace in moments of uncertainty, harmony as we adapt, and joy in the simple act of being present. Just as the earth releases and renews, we too are invited to let go of what no longer serves and make room for new beginnings.

• “When I let go of what I am, I become what I might be.” – Lao Tzu

This is a time to set intentions rather than expectations—to move with kindness, listen inward, and honour where we are right now. Whether your practice is strong and flowing or quiet and still, it all belongs and will lead us to soften expectations and deepen awareness—to nourish the nervous system, ground the body, and reconnect with our inner guide and spirit.

• “Yoga does not transform the way we see things; it transforms the person who sees.” – B.K.S. Iyengar

When yoga returns on Monday, January 5th, classes and practices will focus on grounding, balance, renewal, ease, alignment, and a deep sense of well-being. Working to develop a sense of belonging, inner clarity, inner connection, and peace, supporting all of us as we step forward with clarity and openness, restoration, and gentle expansion, as we begin our transition into the New Year with grace and intention.

With gratitude and light,
Namaste
Sue xx

Greasby Centre: Mondays - 1st, 8th and last class before Christmas Monday 15th December

Hoylake Community Centre (The Quiet Space) - Wednesdays - 3rd and 10th - the last class before Christmas is Wednesday 10th December.

A Season of Peace, Light, and Joy:

As the Christmas season envelops us, it’s a perfect time to reflect on the moments that bring us peace, happiness, and light. This year, as we prepare to celebrate Christmas, let us embrace the spirit of serenity and mindfulness. These qualities can be nurtured through yoga and, with practice, carried off the mat and into our daily lives.

Yoga: A Path to Peace

Yoga has always been a practice that guides us back to ourselves—a practice that teaches us to find stillness amidst the chaos. In the business of the season, we can often forget to take a moment to breathe deeply, to pause, and to simply be present. This Christmas, try, as best you can, to step onto your mat (or wherever you find a quiet space) and connect with the light and peace that resides within you. Whether through a few minutes of mindful breathing or a longer practice, yoga reminds us that peace begins in the body, inner being and the heart, and it can, with practice, ripple outward into the world.

Embracing the Light Within

As the days grow shorter, we are reminded of the beauty of light—both in nature and in our being. Christmas is a celebration of the light that guides us, and in many ways, yoga is a practice of connecting to and shining that inner light. We can carry the wisdom of this practice into our relationships, our actions, and our intentions for the new year ahead. The more regularly we practice, the easier it will be to nurture our inner light and share its glow with others, as best we can, bringing warmth and kindness, wherever we go and with those we meet.

A Season of Happiness

Happiness is often found in the simple moments—a shared smile, a deep breath, or a peaceful pause in the midst of our busy days. This Christmas season, try to focus on the joy that comes from within, the happiness that arises when we are present, grounded, and connected. It’s not about the perfect gifts or the best decorations, but about the moments of connection and love that we share with those around us.

Wishing You a Merry Christmas

May this Christmas bring you peace, happiness, and light. May you find time to slow down, breathe deeply, and feel the warmth of the Christmas season in your whole being. I am grateful for the community we have built together, and I look forward to another year of shared growth, healing, peace, light and joy, and of course, continuing to keep body, mind and being strong, flexible and connected.

With peace, light, and love,
Shanti Om,

Sue xx

YOGA RETURNS IN THE NEW YEAR WEEK BEGINNING MONDAY 5TH JANUARY

Greasby Centre: Mondays 11.15 a.m.

Monday 3rd, 10th, 17th and 24th.

Hoylake Community Centre Wednesdays 10 a.m.

Wednesday 5th, 12th, 19th and 26th.

Yoga Retreat Day and Sound Bath Sunday 14th December

This event is now fully booked, but do please let me know if you are interested in going on to a waiting list.

Understanding thoughts and using the light within to help!

With the arrival of winter and the onslaught of Christmas with all the distractions, stresses, and general mayhem that ensues, as night becomes darker and the weather colder, it may be worth remembering the following:

Dealing with difficulty is a challenge in that we would prefer to run away from anything we consider difficult, painful, awkward or upsetting.

How is it possible to manage strong emotions, to befriend the difficult so that we can be with it while it lasts?

Can we switch on a light, shine a light on the difficulties and how to manage them?

Consider the following:

1. What happens in the body?

2. What happens in the mind?

3. What happens in your actions?

We get hijacked by chemicals and have no choice when the chemicals have been triggered!

Can we use yoga, meditation, pranayama and mindfulness?

Yoga and meditation - Would a daily yoga practice help to energise the body and keep the mind focused? Release muscle tension, calm the nervous system?

Can meditation practices help the mind to focus and the body relax through mantra, visualisation, and concentration practices?

Mindfulness means that we need to notice where we are feeling the stress – where is the stress signature in the body being felt?

• What sensations are in the body, and can we be with the sensations of discomfort without being drawn into them?

• If we can get that far, can we then notice where are thoughts are and what they are doing again without getting drawn into the thought traffic – is it possible to just observe our thoughts?

Breathing - Pranayama - Then, finally, can we notice the breath?

• Where is the breath being felt most easily in that difficult moment?

• Is the breath fast or slow, shallow or deep?

• Can you feel the pause at the end of the in breath and the end of the out breath?

• Can you allow the connection to the breath to continue for several moments?

• Can we turn towards the difficult feelings, allow them to be there, and BREATHE?

• In short, can we BE rather than DO (try to fix the difficulty)?

Deeper pranayama practices:

Nadi Shodhana - alternate nostril breathing - would this help to balance both hemispheres of the brain?

Can we learn through a variety of practices to CHOOSE to RESPOND rather than REACT?

We can use the tools of yoga, connecting to our inner being, the higher Self, the place of kindness, compassion and non-judgement, to help us, first of all, to NOTICE that we have habitual patterns of thought, and our habitual REACTIONS. The more we practise noticing our patterns, the easier it becomes to change the patterns and the easier it is to become kinder to the ‘self’ – after all

“A thought is just that, only a thought, and we can change a thought”

A thought is just a thought! Lightbulb moment!

And indeed, thoughts can be changed. And, if we practice noticing them, we can release them of their power and change them!

While this is not an easy practice, it may take time and a lot of daily practice and noticing, but we can, over time, learn to discipline the mind and choose our thoughts wisely and work from the inside of our being, from the heart space!

So, let’s begin! With kindness, compassion and without judgement!

Where are you feeling your body?

Where are you feeling your breath?

How is the mind?

Where is the mind?

How is the nervous system?

And how is the Heart Space - the place of kindness, compassion and above all, non-judgement! The place where it is said the ‘soul resides’.

Keep practising turning on the light of your own soul!

I am the Light of my Soul. Click the link to listen to Ajeet Kaur sing - I am the light of my soul.

Shanti Om

Namaste

Sue x

October signals—well, it should signal—the coming of Autumn, although the warm weather now belies that with such warm and sunny days.

Classes in October:

Hoylake Community Centre:

Wednesdays 10 a.m. in the Quiet Place

Wednesday 1st, 6th, 15th, 22nd and 29th October.

Greasby Centre:

Mondays 11.15 a.m. in the main hall

Monday 6th, 13th, 20th, and 27th October.

As we continue to work with Loving Kindness and yoga for longevity, it would be prudent to note that we should always be working in the moment and respond to the body, breath and nervous system accordingly. Which means listening deeply to the feedback from the places on a moment-to-moment basis in every practice, as the body, breath and nervous system will be responding to nature and the time of year daily.

Some days are diamonds and some days are stone - (to quote the singer John Denver) and pushing the body, breath and nervous system to extremes shouldn’t be an option. Rather, and better, to play the edges of where the body can be whilst being prepared to ease back if necessary with kindness and without judgement.

To quote a few enlightened minds:

“Yoga is not about touching your toes. It is what you learn on the way down,” by Jigar Gor;

“Yoga teaches you how to listen to your body,” by Mariel Hemingway

“When you listen to yourself, everything comes naturally. That is yoga,” by Petri Räisänen

What do the above quotes have in common? They emphasise that the essence of yoga is to listen and understand the subtle messages from the internal guidance and messages the body sends during each practice. That developing self-awareness is the key to connecting deeply to the internal guidance.

“Yoga is the journey of the self, through the self, to the self” Bhagavad Gita

In short, yoga is much more than asana, physical poses!

Next Yoga Retreat Day - Sunday 14th December:

Following on from the restorative yoga day in September, I will be running another day as a pre-Christmas stress release on Sunday, 14th December at the same place and time in Prenton Golf Club. Louise Taylor of Bluestone Yoga will join me again to facilitate the Sound Bath.

Do let me know asap if you are interested, as people have already booked their place having attended the September retreat day.

Some of the feedback included:

The venue is perfect, lovely venue, very relaxing day, wonderful views across the golf course towards the Dee, lunch was excellent, yoga was relaxing and restorative, the Sound Bath was new to me but I really enjoyed it, and the yoga and Sound Bath were so relaxing, really enjoyed the Yoga Nidra, really enjoyed singing mantra and the breathing practices. and other such comments in that vein.

Therefore, if you would like a relaxing and chilled-out day before the Christmas festivities, otherwise known as Christmas madness, then do come and join us for a special day of rest, relaxation and restoration.

In the meantime, see you in whichever class you choose to attend!

Shanti Om

Sue x

With thanks to two very lovely little sisters that I am privileged to know, watching the sun set together! Thank you, Erin and Martha!

I trust everyone has had a peaceful and revitalising summer and enjoyed the sunshine!

Classes continue at Greasby Centre on Monday, September 1st, at the usual time of 11.15 a.m., and a new class will begin at Hoylake Community Centre in the Quiet Room on Wednesday, September 3rd, at 10 a.m. You should bring your own mats, blankets, and blocks to the Wednesday class, as I cannot provide any equipment at Hoylake Community Centre.

The theme for both classes will be continuing with Loving Kindness as a means to continually practise connecting deeper within via all the layers of our being, in addition to making pathways into Yoga for Longevity - how to keep our bodies strong and supple as we age and why we need yoga for this purpose.

GREASBY CENTRE:

Mondays 11. 15 a.m.: 1st, 8th, 15th, 22nd and 29th September.

HOYLAKE COMMUNITY CENTRE (The Quiet Space)

Wednesdays 10 a.m.: 3rd, 10th, 17th, 24th September.

YOGA RETREAT DAY SUNDAY 21ST SEPTEMBER:

There are only a couple of places left for the retreat day in September at Prenton Golf Club, therefore, do let me know asap if you are interested!

Research into the benefits of yoga for longetivity:

https://www.sciencedirect.com/science/article/pii/S0531556524001967

CLICK TO LINK TO READ THE FULL ARTICLE.

3. The holistic benefits of yoga

“The components of yoga are as follows.

Asanas are the physical postures or poses practiced in yoga. These postures are designed to develop strength, flexibility, balance, and coordination in the body. Each asana targets specific muscles, joints, or organs, and they are often performed in sequences to create a flow. Examples include downward-facing dog, warrior poses, tree pose, and child's pose. Consistent practice of asanas can improve physical health, posture, and overall well-being (Brems, 2020).

Pranayama refers to the practice of breath control in yoga. This includes various techniques aimed at regulating and manipulating the breath to enhance vitality, mental clarity, and energy flow throughout the body. Pranayama techniques range from simple breath awareness to more advanced practices, such as alternate nostril breathing (Nadi Shodhana) and breath retention (Kumbhaka). By focusing on the breath, practitioners can cultivate calmness, reduce stress, and improve concentration and mental clarity (Givens, 2020). “ …………

…….. In summary, yoga offers a holistic approach to enhancing both physical and mental well-being. Through its diverse range of poses, yoga improves flexibility, builds strength, and enhances balance, contributing to overall physical health. Additionally, the integration of mindfulness and meditation practices in yoga yields significant mental health benefits, including enhanced cognitive function, reduced stress, and improved mental clarity. These benefits are well-documented in scientific literature and reflected in the experiences of countless yoga practitioners worldwide. By incorporating yoga into a regular routine, individuals can achieve notable improvements in their overall quality of life, making it a valuable practice for maintaining health and well-being throughout the lifespan.

YOGA FOR LONGEVITY CLICK LINK FOR FULL ARTICLE

Thanks to Aileen and Anne for permission to use their photo.

The scientific article continues to discuss the following:

4. Physical benefits of yoga for anti-ageing

4.1. Muscle preservation and strength enhancement

4.2. Joint health and increased flexibility

4.3. Bone density maintenance and fall prevention

4.4. Cardiovascular health: improved circulation and heart function

5. Mental and cognitive benefits of yoga

5.1. Stress reduction and its impact on ageing

5.2. Enhanced cognitive function: memory, focus, and mental agility

6. Cellular and molecular impact of yoga

6.1. Yoga's role in reducing oxidative stress

6.2. Effects on inflammation and immune function

7. Yoga practices specifically for anti-ageing

5.3. Emotional well-being and resilience: managing anxiety and depression

The yoga practices discussed specifically for anti-ageing are the practices we engage in during each yoga session, which are Asana, Pranayama and Meditation.

If you have time, do please read the full article as it is very interesting and informative to both students and teachers.

AND, if you want to find out if you are a Super Ager with yoga, then book onto this webinar online - don’t worry if you can’t make it, they will send the recording!

Yoga Webinar Super Ager click the link to register for the webinar.

Shanti Om

Sue x

Thanks to Jane and Aileen for permission to use their photos!

I have returned from my travels after seeing my son and his family for a 2-week break, albeit rather jet-lagged; however, yoga is returning on Monday, 11th August, 11.15 a.m. at Greasby Centre.

GREASBY CENTRE 11.15 a.m:

Mondays - 11th, 18th and 25th August.

YOGA RETREAT DAY - SUNDAY SEPTEMBER 21ST:

In addition to the weekly classes, I am running a wellbeing retreat day on Sunday, 21st September at Prenton Golf Club:

Please let me know asap if you are interested, as many places have already gone!

NEW YOGA CLASS IN HOYLAKE:

From Wednesday, September 3rd, I will be starting a new yoga class at 10 a.m. at Hoylake Community Centre in the Quiet Space, which is just off the back car park.

You will need to bring your own yoga mat, block and blanket for the relaxation.

The class will run from 10 a.m. to 11 a.m., but arrive at least 10 minutes before the start of the class to set up.

All classes in August will focus on connection to the inner Self via breath work, gentle asana practice and meditation, focusing on loving kindness to the Self, connecting to the Loving Kindness Meditation:

• May I/You Happy.

• May I/You be Healthy.

• May I/You be Well.

• May I/You be at Peace.

The Loving-kindness meditation, also known as metta bhavana, is a practice encouraging the development and cultivation of feelings of love, kindness, and compassion towards oneself and others.

It is a mindfulness practice in the Buddhist tradition, the focus of which is to practice extending positive emotions to the self and then gradually to all others.

The Loving Kindness meditation involves repeating phrases similar to those listed above and generally beginning with the self, while visualising positive qualities, whereby we are ultimately nurturing and developing a sense of universal kindness and well-being, which is our shared Dharma (reason for being).

I look forward to seeing you in class next week!

Shanti Om

Sue x

I hope you are enjoying the beautiful sunshine and blue skies!

Yoga in July will not be as usual, but classes WILL continue this year during August!

GREASBY CENTRE:

MONDAYS -

30th June, JULY - 7th and 14th.

I will be away from the 18th July, returning on Tuesday, 5th August.

Yoga will resume on MONDAY 11TH AUGUST, then continue on 18TH AND 25TH AUGUST!

YOGA RETREAT DAY SUNDAY 21ST SEPTEMBER:

This September I will be running a yoga retreat day in Prenton Golf Club, which will include the usual yoga, meditation, relaxation, yoga Nidra and this time a wonderful Sound Bath facilitated by my friend and fellow teacher of yoga, Louise Taylor of Blue Stone Yoga.

BLUE STONE YOGA click link to view Blue Stone Yoga Facebook page.

Louise is not only an excellent British Wheel of Yoga trained teacher, but also trained in Sound Bath provision, and is a Registered Senior Nurse and Senior Clinical Quality Manager for the NHS.

The Sound Bath will be at the end of the day to ensure maximum relaxation and restoration!

Please book early as places always go very quickly and, as usual, I already have folk booking places before advertising!

Flyer with full details:

Gentle restorative yoga is a practice that emphasises relaxation and healing through gentle, supported poses held for extended periods. It effectively promotes deep relaxation, reduces stress and anxiety, and balances the nervous system by activating the parasympathetic "rest and digest" response. This can lead to improved sleep, reduced muscle tension, and a greater sense of overall well-being.

Sound baths offer a variety of potential benefits, primarily focused on relaxation, stress reduction, and emotional well-being. They can help induce a state of deep relaxation, reduce stress and anxiety, improve sleep, and promote a sense of calm and clarity. Some individuals may also experience emotional release and increased creativity or focus.

The benefits of a Sound Bath. Click the link to read an article by the NHS on the benefits of a Sound Bath.

Do let me know as soon as possible if you would like to attend the Yoga Retreat Day, and in the meantime, I hope you are enjoying the practices of yoga and mantra in our weekly classes!

Shanti Om

Sue 🙏🙏 x

Yoga at Greasby Centre Mondays - 2nd, 9th, 16th, 23rd, 30th June 11.15a.m.

We will be delving into listening to - and perhaps using - Mantra in yoga sessions this month.

The definition of Mantra comes from:

“man” which is the root of “manas” meaning mind

“tra” from the root “trana” meaning to protect

So a definition of mantra can be “That which protects the mind”

Another definition:

“man” meaning to think

“tra” meaning to liberate

This definition being “that which liberates thinking”

Origins of Mantra

Mantra was an oral tradition passed down through generations. The first records of Mantra can be found c.3000BCE within the Vedas and were refined into Sanskrit using the script of Devangari, the Language of Angels. The language of Sanskrit in ancient times was said to have been revealed to Rishis in deep contemplation and are said to have mapped the universe at an energetic level with every sound of the Sanskrit alphabet emulating a vibratory force of the universe.

3 factors able to alter the energetic effect of Mantra:

1. The nature of the sound –energetic factors

2. The way in which the sound is made – its energy and impact

3. The intention behind the sound – each sound can be energised via thought, meaning and emotion.

HOW DOES MANTRA WORK?

Two significant areas:

1. Sound affect us as vibration

2. Sound alters consciousness

Sound affects us as vibration

Scientists have proven that solid objects are constructed from particles or atoms and in turn they are comprised of even smaller elements known as electrons, protons, neutrons, quarks and so on. The particles are in perpetual motion at the Hadron Collider in Cern Switzerland. Particle physics studies the tiniest objects of Nature. Looking into the very small and fundamental, it also looks very far back into time, just a few moments after the Big Bang.. revealing that all of Life is vibrating energy.

Everything is affected by changes in vibration including us as we are inevitably also ‘vibratory beings’ – our physical, mental and spiritual aspects are all energy in motion. Sound is energy produced by vibration and whilst we can hear some sound waves we will be affected by many frequencies that cannot be heard.

Through using sound consciously we are consciously altering our vibration.

Music and sound affects our physical state either as a secondary effect to our emotional or mental responses or directly for healing. We are 70%+ water sound travels effectively in water.

Music and sound directly affects our mental and emotional states. Film music, soundtracks, anthems or devotional songs, hymns and other spiritual music. Loud and aggressive music can lead us to feeling aggressive or lifted depending on our mental and emotional state. Music played at 60bpm is proven to be calming such as the slow movements of the music of Mozart.

Spiritually music or sound affects our level of vibration. It can induce a trance state and alter our level of consciousness

Sound alters consciousness

Words form a large part of our individual universe of thoughts and ideas. In using sound directly we are altering states of mind.

Mantra can maintain the strength of mind, purifying it and making the mind less susceptible to external conditioning

Controlling speech through the practice of mantra enables us in controlling other sense.

Controlling our internal dialogue helps us to gain mastery over the mind

Mantra is like asana for the mind! Mantra places the mind in a calm and relaxed state for meditation.

Benefits of chanting

Releases tension, especially anxiety, fear and anger

It can help release held emotions

Prana flows. Energy flows and helps to create feelings of exhilaration.

Healing vibrations reach different parts of the body – different sounds and even vowels alter the body

Mind can become immersed in concentration and meditation – change moods

Group chanting unifies

We can overcome self-consciousness when we feel connected and one another and with creation

Chanting can affect our karma – planting good seeds

Therefore, whether you just enjoy listening to mantra or meditating and chanting with mantra there will be benefits energetically, physically and spiritually (should you have a spiritual belief) - that will assist us all in making deeper connections both to the Self and to all others.

Shanti Om

Sue 🙏 x

Om Namo Nayrayanaya click link for the Mantra for this week - Om Namo Narayanaya (reverence to Lord Vishnu) - The mantra appeals to those who wish to bring harmony into the world.

I hope everyone has enjoyed the Easter break and the sunshine!

Yoga returns on Monday 5th May, 11.15a.m. as usual.

GREASBY CENTRE:

Mondays - 5th May, 12th May, 19th May, 26th May.

We will refresh the classical Surya Namaskar to the mantra this coming Monday but will then continue working with cultivating allowing and being in the moment, attention to deeper feedback from the whole of our being, patience in connecting to the body, breath and mind in addition to being patient when certain asana seems difficult or beyond us in that moment, curiosity about our connection to ourselves and calm - being in the moment with whatever arises during the practice so that eventually we take the practices OFF the mat and live them in daily life!

To do this we need to cultivate an attitude along the lines of Sir David Attenborough when he is observing wildlife.

Sir David Attenborough is very skilful being with animals and if we see the nature of our mind we can perhaps go some way to pay attention in the same way for example if the mind is like a monkey, restless and chattering then can we attend to it with respect, patience and curiosity?

"The very reason for nature's existence is for the education of the soul”

Swami Vivekananda.

If the mind is like a raging elephant can we recognise the rage and allow space in which the rage can calm?

“Yoga is the art of finding peace in the chaos”

attributed to - Paramahansa Yogananda

In short, can we allow whatever we are experiencing in our mind by creating space to be with whatever is there in the first place? Can we watch with attention, calm, patience and curiosity and not interfere or get involved or caught up in our thoughts?

When we fight our own mind we aggravate it and make things worse, we get frustrated and judge ourselves for feeling stressed, we get angry with ourselves or tell ourselves we shouldn’t be feeling such feelings all of which leads to more stress.

Giving space and anchoring in the breath and the body allows us to relax into whatever we are experiencing lessening the difficulty. It helps to calm the mind and the body.

In the words of Jon Kabat-Zinn:

“You can’t stop the waves, but you can learn to surf.”

Shanti Om

Sue 🙏🙏 x

Classes in Greasby Centre during April:

Monday 7th, Monday 14th (I will be away on the 14th but the very lovely Kris Devereaux will be covering and working the Chandra Namaskar (Moon Salute) to contrast the Surya Namaskar.

NO YOGA - Monday 21st April and Monday 28th April as it is the Easter Holidays.

Yoga will return after the Easter Holiday on MONDAY 5TH MAY (this is a Bank Holiday but many have said they would like to go ahead with the class as usual!)

April is the coming of spring and light nights and hopefully lots more sunshine!

With that in mind, we will work with the 12 Mantra Surya Namaskar this week and next to deepen the practice of moving with the breath and continuing our practice of Tarka - deep inquiry into the whole of our being.

'Om Surya Namaha' means 'Dispeller of darkness. ' In essence, it means that we give salutations to the sun for giving us light and energy.

Surya Namaskar (Salute to the Sun) focuses on the 12 poses used in the flow sequence. The practice not only enhances the physical energy of each individual but also the mental and the spiritual aspects of being.

The practice becomes more effective moving to the Sanskrit mantras which not only describe the movements of the practice but also assist in connecting to the vibrational energies of the mantra in addition to gently warming up the spine while generating internal body heat. Surya Namaskar physically strengthens the whole body, builds muscle, boosts metabolism and stimulates the respiratory, reproductive and circulatory systems.

The mantras and their meaning are:

1. Om mitraya namah: Raising my arms upward, I take in the abundance and well-being of friendship

2. Om ravaye namah: Stretching into a backbend, Salutations to the shining one.

3. Om suryaya namah: forward bend, I give thanks and enjoy the balancing effect of being in contact with the ground.

4. Om bhanave namah: sink into the lunge, chest open wide to receive the prana of every inhalation, the mind pervaded with the brightness and beauty of perception and knowledge

5. Om khagaya namah: Pressing up with my arms into adho mukha svanasana, I am aware of the energy moving through my body,

6. Om pusne namah: Sweeping along the mat, as I lower first my knees and then my chest, salutations to the giver of strength.

7. Om hiranyagarbhaya namah: Stretching up into bhujangasana, the cobra, salutations to the cosmic self.

8. Om marichaye namah: Pressing into adho mukha svanasana again, salutations to the dawn.

9. Om adityaya namah: Body arched once more into a lunge, salutations to the cosmic mother.

10. Om savitre namah: Stretching forward and down, the female aspect of the sun, goddess of both the dawn and the winter solstice

11. Om arkaya namah: As I return to the upright position and stretch my arms overhead and back, I open to the light, warmth, and healing power of the sun’s rays,

12. Om bhaskaraya namah: As I lower my arms, palms together, my body and mind reflect the sun’s light and enlightenment.

12 mantra Surya Namaskar both click link to see both the standing version of the practice and the chair version.

12 mantra Surya Namaskar standing version click link for the standing version.

NOTE - both videos cover only ONE side, the right side and will need to be repeated to the left side to complete one round of the practice.

Enjoy!

Shanti Om

Sue 🙏

Classes this month at Greasby Centre are:

Monday 11a.m. - 3rd, 10th, 17th, 24th, 31st March.

This will be the theme of classes during March, working with reflective awareness (Maitrayaniya Upanishad - Tarka (creative, contemplation of idea) - Tarka is a Sanskrit word that means “reasoning,” “inquiry,” “conjecture,” “logic” or “speculation.” In yoga and Indian philosophy, tarka goes beyond conscious thinking and reasoning. It is reflective analysis that is possible by turning inward and calming the mind.

Inquire throughout each practice (and each day) where is my mind? Am I fully connected in what I am doing in this moment? Am I distracted? There are no right or wrong answers, merely awareness! If the mind is busy, distracted or irritated then take note of that and be with it all as best you can!

The more we can connect with deeper awareness the more we can make changes to our habitual patterns that no longer serve us and find ourselves more deeply connected from within (connection to Self beyond the mind, ego and conditioning) - rather than from without (daily material, mental and emotional distractions/disturbances of mind and being)

It all sounds easy, use the breath, connect within to higher consciousness - but in the words of Shakespeare - “Aye, there’s the rub!” - meaning there is an obstacle or drawback to something that obstacle being the mind, its beliefs and habits all of which do NOT want to let go easily!

One day at a time! One step at a time and of course - One breath at a time!

Happy journey of a thousand miles - it begins with a single step!

from Chapter 64 of the Tao Te Ching, a classic text written around the 6th century BC. Attributed to Lao Tzu.

Shanti Om

Sue x

Yoga this month at Greasby Centre is the usual 11.15a.m. class each Monday.

Monday 3rd, 10th, 17th and 24th.

And for those who are members of Total Fitness in Prenton, Tuesdays 12p.m and Wednesdays 7p.m.

We began our journey in 2025 building strength and stamina partly because winter is a difficult time to keep moving and we are prone to a variety of viruses and other ailments during the months that display predominantly Vata and Kapha energies - dry, cold, damp and earthy - and we need to be strong enough to resist viruses and build heat/warmth/energy (pitta) in the body to sustain us through the winter months.

The whole journey is one of allowing a deeper insight into where strength and flexibility lies within our body at present and to build on that and continue our investigation into our interaction with gravity, our range of motion, the limitations of bone length, ligament restriction, tightness of muscles and tendons, connection to our centre of being – the abdominals, all to avail ourselves of a deeper sense of balance, mindful connection, mindful awareness and responsibility to distribute effort and sensation evenly through the body. To be aware with kindness and without judgement rather than thinking that the body and poses should be a certain way or that we should be able to perform the poses perfectly or habitually!

"Yoga is not about touching your toes, it's about what you learn on the way down." - Jigar Gor

To build enough strength and flexibility so that we can lift out from poses not collapse into them, we can maintain holding poses with ease and with the breath, we can connect deeply via the breath to feel the feedback from the whole of our being, In short to know our bodies and understand how and why we can do what we are able to do in any given moment and be where we can be in any given moment and that the journey to building strength and flexibly, connecting inwards, using the breath as our anchor and responding accordingly is ongoing.

“That’s why you start where you are. Not where you wish you were. Not where you hope you are. Not where you think you should be. But right where you are.”

―Bill Burnett,Designing Your Life: Build a Life that Works for You

During February we will continue to be right where we are and build on that!

Shanti Om

Sue x 🙏🙏

Yoga 2025 click link to view reel.

Yoga is back this coming Monday 6th January at 11.15, Greasby Centre.

Happy New Year with all good wishes for a year that will be filled with kindness both offered and received.

As a “Whovian” (a fan of Doctor Who!), I would like to offer these words spoken by Peter Capaldi as the 12th incarnation of the Doctor - yes, I’ve been a fan for many years since I was 9 years old!

“Never be cruel. never be cowardly. remember, hate is always foolish and love is always wise. always try to be nice, but never fail to be kind.” – 12th Doctor Who (Peter Capaldi)

The words don’t ask any of us to be a superhero, fixer of problems or all things to all people merely to be KIND!

I love these words because they are simple but also ask that in whatever life decides to through in our direction we never fail to be kind and I feel that that means being kind to the SELF in addition to all others.

Somehow, being kind to the Self seems to be more difficult than being kind to others so, in the words of Richard Bach -

“A tiny change today brings a dramatically different tomorrow.”
― Richard Bach, One

So, begin with small steps of noticing when the mind judges or berates the Self, when the mind is irritated with the Self or any other reasons the mind can find to be unkind, notice them, and change them to a kind thought!

One thought, one step at a time!

“Your whole body, from wingtip to wingtip," Jonathan would say, other times, "is nothing more than your thought itself, in a form you can see. Break the chains of your thought, and you break the chains of your body, too.”
― Richard Bach, Jonathan Livingston Seagull

Happy first steps to being kind to the Self - and others!

Sue x

YOGA RETREAT HOLIDAY PUGLIA ITALY 2026 - May 2026

THERE ARE STILL SOME PLACES LEFT FOR THE YOGA RETREAT HOLIDAY IN PUGLIA.

If you want to come to Puglia Saturday 16th to Friday 22nd May 2026 you will need to email me asap and be ready to pay the deposit.

The deposit to secure a place on the retreat is £100 and is NON refundable.

Namaste all,

Yoga will finish for Christmas on Monday 16th December, so there are only 3 sessions left before the Christmas break, Monday 2nd, Monday 9th and Monday 16th!

The sessions leading up to Christmas will be restorative and yet a little energising to keep up strong but relaxed in readiness for the preparations of the season!

Here is a 5 min recording of the practice:

To help you for when yoga is finished here is a short practice to help ground ourselves whenever we feel the Christmas season is making us feel contracted with the cold and darker nights and stress that often comes with the seasons preparations:

Gently close eyes and connect to the natural breath.

Take a few moments to watch the natural breath flowing in and flowing out.

Gently lengthen the out breath without strain.

Connect to the breath expanding on the in breath and lengthening on the out breath.

Take awareness to the base of the spine and on each out breath imagine roots starting to spread into the ground.

The roots go deeper and deeper with each exhale grounding and connecting to the earth.

On each inhale imagine light is beginning to expand at the heart space filling the whole of the chest.

With each out breath the connection to the earth is deepened.

With each in breath the inner light begins to fill the whole body slowly, flowing over the arms down to the hands, flowing up into the whole of the head, flowing down through the body to the legs and into the feet.

The whole body filled with light while being deeply connected to the dark depths of the earth.

Feel connected to everything both past and present. Be your own light while connected to the darkness of the earth through the roots.

Stay with the breath for a while longer and the feeling of being grounded and yet filled with light

When you feel ready, allow the light to move gently back towards the heart space and move back into the heart while the roots to the earth dissolve.

Feel the light move back inside the heart space.

Be aware of the body feeling light and yet grounded.

Take several deep breaths.

Begin to move the body gently to bring awareness back into the present moment.

Take a few more deep breaths, stretching and moving as you would like and when ready either come to sitting if you have been lying down or, stretch if seated then slowly move on through your day feeling grounded and filled with light.

Shanti Om

Namaste

Sue x

Yoga this month will be focussing on the moments of stress and anxiety that generally arises with the forthcoming emergence of winter and of course the inevitable Christmas festivities which can become the cause of many stresses and strains!

If we prepare in advance however connecting to body, breath and mind we can make a difference to ourselves from ourselves!

For that reason I am running a restorative yoga day retreat on Sunday 1st December. See flyer for details and do let me know if you are interested via email asap as places go quickly!

What Happens to the body when we feel anxious or stressed and ow else can we help ourselves during stressful times?

When we are stressed or experiencing difficulties consider the following:

What happens in the body?

What happens in the mind?

What happens in our actions?

We get hijacked by the amygdalae and have no choice when the chemicals have been triggered but to go into the fight, flight or freeze response in the body which in the long term will cause damage to the organs of the body and the body itself.

Before we get hijacked by the amygdalae and before the primitive part of our brain fires the chemicals in the first place what can we do to help ourselves?

How can we help ourselves and can we use mindfulness?

Mindfulness means that we have to notice first of all where we are feeling the stress – where is the stress signature in the body being felt?

What sensations are in the body and can we be with the sensations of discomfort without being drawn into them?

If we can get that far can we then notice where are thoughts are and what they are doing again without getting drawn into the thought traffic – is it possible to just observe our thoughts like traffic on a busy road?

Then finally, can we notice the breath?

Where is the breath being felt most easily in that difficult moment?

Is the breath fast or slow, shallow or deep?

Can you feel the pause at the end of the in breath and the end of the out breath?

Can you allow the connection to the breath to continue for several moments?

Can we turn towards the difficult feelings, allow them to be there and BREATHE?

In short can we BE rather than DO (try to fix the difficulty)?

After all we are human beings not human doings!

Can we learn to CHOOSE to RESPOND rather than auto-pilot REACT?

In the words of Rumi can we;

“Welcome and entertain them all even if they are a crowd of sorrows”

We can but practice using the tools of mindfulness to help us first of all to NOTICE that we have habitual patterns of thought and our habitual REACTIONS. The more we practise noticing our patterns the easier it becomes to change the patterns – after all

“Pain is only a thought! Just a thought and I can change a thought”

This was said to me many years ago by my then 19 year old son and it has stayed in my thoughts since then – a thought is just a thought! And yes, thoughts can be changed and if we practice noticing them to begin with then we can release them of their power and change our thoughts!

So, let’s begin! Where are you feeling your body sensations in this moment? Where is your mind? Where is your breath?

Happy Mindful Awareness!  Happy being able to connect within and Happy breathing into calm!

Namaste

Sue xx