Middle Earth

Staying Alert at Work

We often spend a great deal of time hunched over our desks, sometimes eating lunch while working and not even paying any attention to what we are actually eating.  Do you ever reach for that last piece of cookie and are surprised it's no longer there - you've already eaten it!  We think that by working away and not taking any breaks that we are getting things done, but over time this affects our health.  Here are some tips to Stay Alert and be more effective:

1.  Take at least 2 - 20 minute breaks during the day, one between 3.00-4.00PM.  We are programmed to be naturally active for 90-120 minutes at a time, but then require a 20 minute break to balance the glandular, immune, and nervous systems.  When we are stressed and expected to perform beyond our capacity for prolonged periods of time these rhythms are disrupted.  The lowest time of day for many people is between 3.00-4.00pm.  At this time our cycles overlap in their low phases, causing a drop in energy and function.  There is also a decrease in adrenal hormone cortisol during this period.

2.  Support your Adrenal Glands by eating regular meals and healthy snacks between meals to stabilize cortisol levels.  Avoid sugar, reduce caffeine and high glycemic carbohydrates that cause a spike and then a drop in cortisol.

3.  Breathe - if you need some energy do Right Nostril Breathing which stimulates the Left Side of the Brain.  Block off the left nostril with the left thumb and inhale and exhale through the Right Nostril.  Or try the 4 part breath - sniff in one breath but in 4 parts through both nostrils and one long exhale through the nose - continue for 3 minutes.

4.  Colour Therapy - Wear something Yellow or have a bright Yellow Cup or Item on your desk.  The colour is cheery but it also stimulates your Navel Chakra associated with Mental Intelligence.  Try sipping Ginger or Fennel Tea or add some lemon to your water.  Rosemary Oil strengthens the nervous system, stabilizes emotions and is great to use while studying and problem solving. 

5.  Take a walk and clear your mind - this is often when intuitive thoughts come and problems get solved.  If this isn`t possible take a few minutes to stretch - bring the arms up over the head and shake for a few moments, then come into a forward bend - do this a few times and then stay in the forward bend for 30 seconds or so - this can give you a new perspective.

6.  Yoga.  Bring both shoulders up to the ears on the inhale through the nostrils and shrug them down on the exhale through the mouth, and continue for a minute.  Then do Figure 8 Neck Rolls - helps release muscle tension in the neck, which then takes more newly oxygenated blood to your brain, eyes and ears.  If you are feeling really agitated go into the boardroom (when it`s not in use) and come into a downward dog (triangle pose) for 3 minutes - this works on the nervous system.

7.  Look up from your computer throughout the day and focus your eyes on something far away for a few moments.  Follow with moving the eyes up and down, left to right and then roll them around clockwise and then anti-clockwise.

In Flight Yoga & Wellness

It is certainly interesting to observe others while sitting on an aeroplane.  Some fidget and can't sit still, others settle right into a book or go to sleep and then there is always those who want to change their seat or can't fit their 'excess' hand luggage into the overhead.  Inevitably everyone has no choice but to settle in before take off.  That doesn't mean they are calm and relaxed though and often hands are clenched onto the seat rests and breaths become shallow for the anxious and worried.  If this is you, here are some tips that can help.

1.  Drink lots of water, especially if you are worried or anxious.  The element of water is cleansing and really helps the nervous system.

2.  Bring some calming music to listen to so you can create your own space.

3.  Bring a book you have already started and are enjoying.  This will give you more incentive to read if you are feeling restless.

4.  Have a scarf or hat to put on your head.  This helps you to feel contained and also stops the draft from the overhead air vent coming on your head.  Wear layered clothing as the cabin temperature often changes during the flight.

5.  Breathe.  You can change your energy through your breath.  Close your eyes and observe your breath and feel its rhythm.  Breathing fewer than 8 breaths per minute always calms you.  This is a great time to practice the 1 minute breath.  Start inhaling very slowly at first to a count of 5 seconds, hold the breath for 5 seconds and exhale to a count of 5.  Then gradually increase to 10 counts on the inhale, 10 hold and 10 on the exhale.  You can continue for 3 minutes.  This will be a 1/2 minute breath and if you are really comfortable you can work up to the 1 minute breath which would be 20 counts on the inhale, hold for 20 and exhale for 20.  The breath should not be gasping.

Or, if you are particularly nervous try Left Nostril Breathing which helps to make you calm and integrates unwanted negative emotions and stress.  Block off the right nostril with your right thumb and inhale through your Left Nostril, hold for a few moments and block off left nostril and exhale through the right nostril.  Block off right nostril and inhale through the left and continue inhaling Left Nostril and exhaling Right Nostril for 3 minutes. To end inhale both nostrils, hold a few moments and exhale both nostrils.

6.  Refrain from drinking too much alcohol on board, it de-hydrates you and because you are at a high altitude the effects are magnified and the amount of oxygen that gets to the brain is reduced.  Bring some healthy snacks to eat in between meals. 

7.  Bring some Peppermint or Ginger Tea Bags with you.  They both have a calming effect on the stomach and help with nausea.  For travel nerves put a few drops of Lavender Oil on a tissue and put it in a ziploc bag and keep handy.  Take a deep sniff when you need to relax.  I sometimes use the homeopathic remedy  No Jet Lag for long flights if I want to sleep and or want to reduce jet lag.  

8.  Think about where you want to sit on the aircraft - you can go to www.seatguru.com for help.  I like to get an aisle seat so I can move around when I want.  The disadvantage with the aisle however, is that you get bumped a lot as people walk by so if you want to sleep you might like a window better. 

9.  Exercise and move around during the flight - take a walk to an area where you can stand and lift one knee up to your chest and hold for a few moments, and then switch knees.  Next, stand tall and bring your hands on your hips and move the upper body to the right, then left, forward and back a few times.  Follow with interlacing your hands behind your back and stretch the shoulders back bringing your arms out behind you. 

Yoga in your seat - sit up tall with both feet on the floor and do Spinal Flexes.  Bring the chest forward on the Inhale and round the spine on the exhale - continue 1-2 minutes.  Lift up both heels, bring them down and lift both toes a few times.  Interlace the hands and stretch them up over your head for a few moments and release.  Bring your shoulders up to your ears and drop them down a few times.  Gently turn your head to the left and then right a few times and continue with neck rolls being mindful of the back of your neck.

10.  Meditation to Tranquilize the Mind in 3 minutes Click here for instructions

Travelling to Tibet - Change of Policy

Earlier this month, the Tibet Tourism Bureau announced changes to their Tibet Permit policy.  Travellers that now wish to visit Tibet must be in a group consisting of minimum 5 group members  that have the same nationality.  The Tibet permit itself is free but you still need to have a Visa for China. 
So if you are planning a trip let us know and we can find a suitable group for you to join.
www.travelg.com/marie

Spa Insights

Miraval in Tuscon, has just opened a new Life Balance Spa  and is offering a Spa Sampler Package including $150.00 nightly credit, complimentary manicure and pedicure, complimentary one room category upgrade and more.  The offer is available for stays through to August 2012.  Miraval also offers a variety of Yoga and Meditation from Pranayam, Flow and Power to Native American Yoga which unites Hatha with the ritual of the Sacred Circle.  But it isn't just about Yoga and Spa - there are special events such as a National Geographic Photography Workshop, Art in Residence Interactive Painting Workshop and lots of ongoing Wellness Programs.  Click here for Website


Canyon Ranch also near Tuscon have a Celebrate YOU special for Solo travellers May 15-Oct 31 and Dec 01-23 2012.  As well as Spa and Yoga you can overcome your fear with the High Ropes Challenge Course and Aerian Adventure, or participate in the Weight loss program or Life Enhancing Program.  Specialty weeks include 'Improve your Edge - Cycling Event, Advanced Hiking and lots more. Click here for Website

Rancho la Puerta is the oldest destination spa in North America and is located across the border from San Diego near Tecate.  Set on 3000 acres of beautifully landscaped grounds there is lots of room to breathe, enjoy a daily hike up Mount Kuchumaa, take cooking lessons at the organic farm, or just relax in the Spa.  They also offer regularly scheduled Yoga, Yoga for Men and Yoga weeks with guest instructors. Click here for Website

Ananda Spa, India set in the Himalayas overlooking the River Ganges, this spa was a former residential palace of a maharajah.  The Spa offers a combination of Wellness regimes including Ayurveda, Vedanta and Yoga, in a tranquil setting to help you unwind and relax after exploring the sights of Northern India.  Also with Rishkesh nearby - known as the Yoga Capital of the World - you can stay in an Ashram and then treat yourself to ending your Yoga vacation at Ananda. Click here for Website

Como Shambala Estate, Bali, located in the beautiful area of Ubud and thought to be one of the best places to practice Hatha Yoga, this Balinese resort features complimentary daily classes and one on one sessions, and visiting masters host specialty weeks.  There is an opportunity to experience a Water Purification Ceremony or Traditional Balinese Healing, or you can just retreat to a quiet spring pool down by the River Ayung. Click here for Website


Gwinganna Lifestyle Resort, Australia - located in Queensland's Gold Coast and surrounded by bush, the resort has 16 different walks each one offering a different perspective and purpose.  Start the day with Qi Gong as the sun rises and enjoy hiking, yoga on the outdoor yoga deck, pilates or try some boxing.  After lunch it is Dreamtime, a chance to unwind, enjoy the Spa, and sit in the Sound Lounge or visit the Organic Garden.  The Spa also offers Tribal Dreaming and Didgeridoo Healing.
Click here for Website

Off the Beaten Track - Southern New Zealand

On one of my trips back to New Zealand I decided to visit Stewart Island as I had never been there even though I grew up in Invercargill!  I’m talking about way down South here now, for those of you who aren’t familiar with New Zealand.  (Most tourists tend not to come any further south than Queenstown) but I love the drive from Queenstown to Invercargill with the endless green hills, poplar trees and of course all those sheep.  Invercargill has a beautiful park (Queens Park) with a rose garden, Aviary and a Museum.   I always like to go check on Henry the Tuatara who is about 100 yrs old by now.  Tuataras are native reptiles and were around when dinosaurs walked the earth.  He can be viewed from the park through bullet proof glass or you can go into the Museum and see these very slow moving creatures from inside.  While you are in the museum you will want to check out the Burt Munro exhibit which was set up following the success of the movie ‘The World’s Fastest Indian’ with Anthony Hopkins.  Burt Munro was also from Invercargill and some of the earlier scenes in the movie were filmed at Oreti Beach about 20 minutes out of town.  

To get to Stewart Island I decided to cross Foveaux Straight by Catamaran and that involves driving to Bluff (about 30 minutes) which is famous for its oysters and signpost reminding you just how far away you are from the rest of the world!  The crossing takes approximately 1 hour and I was a bit apprehensive as sometimes it can be a bit rough.  Fortunately it was a nice day and a smooth sailing. 

Stewart Island is commonly known as Rakiura to the Maori.  Most of the island (85%) is within the Rakiura National Park with unspoiled natural beauty.  The island is very quaint, and abundant with native flora, bush birds, great hikes , and one can also enjoy kayaking, fishing and relaxing.  For the more serious hikers you can walk the (Rakiura Track) which is a moderate 3 day 36km track suitable all year and for anyone with moderate fitness.  There are also a couple of 10 day tracks for the really experienced trampers and weather would also be a factor for these longer trips. 

You can visit Stewart Island as a day trip or spend a couple of nights in a Bed & Breakfast.  If you are a bird enthusiast you can see bellbirds, tui, fantails, parakeets and maybe even a kiwi.  So if you want to take a step back in time, enjoy quiet serenity and amazing coastal scenery you will enjoy this trip.  All season clothing recommended as this is a rain forest and wetland area.

To return to Invercargill I had booked a flight which started with checking in at the office in the town.  I was a bit horrified that they wanted to weight me as well as my bag!  There was quite a discussion of the total weight and finally some of us called to board a van.  It dawned on me that this was going to be a very small plane.  There were actually four of us and we drove to what I would describe as a large field in the middle of nowhere and we just sat there.  The driver radioed the pilot to see where he was and this is when I couldn't help but laugh.  Of all the airports that I'd been in and the airplanes I'd been on, this was the first time I'd had this experience.  After a minute or two the pilot and his plane came circling above,  then landed in the field and we drove up to it and the pilot started loading us in.   I was the last and wasn't sure how I was going to board and then I realized I'd have to climb over the wing and enter the seat next to the pilot which gave me a fabulous front row seat for the 12 minute flight back to Invercargill!

New Zealand Coastal Cruise

Do you get tired of packing and unpacking?  Why not see New Zealand by small ship.  Australian Owned and Operated Coral Princess Cruises is offering two departures February 2013 from Auckland to Milford Sound and reverse.   The ship Oceanic Discoverer accommodates just 72 guests and is small enough to reach the remote areas of the East Coast.  You will have a chance to explore Dunedin, visit Akaroa where its possible to swim with the dolphins,  see the active volcano on White Island and enjoy Maori culture.
If you book by July 31 2012 you can take advantage of either a 25% discount or if you are travelling solo opt for the no single supplement option.
Click here for more details