Sometimes the best thing you can do is not think!


This is a short concentration exercise. Doing this every morning will enhance your focus, improve your memory and your brain’s ability to learn and absorb new information.

Sit up with your legs crossed, your back straight and head in an upright position. Place your hands relaxed on your laps or knees and take a few long and deep breaths through your nostrils. With your eyes closed create an image of a golden sun; keep visualizing this image for 5 minutes.

(... and you can do this online)


Absorbing the effects of the practice

Absorbing the effects of the techniques of the practice is, in itself, a technique, the specific moment of the practice to metabolize all the previous parts. It is the most effective tool for eliminating stress. Initially, the technique aims to rest and relax the whole body, into a progressively deeper state. With the regular practice, this leads to a threshold between sleep and vigil, when all your best capacities as an individual are enhanced - all the skills, gifts and qualities.

You can then positively affect your emotions and your intentions, aims and projects, improving your ability to get things done. The energy generated throughout the practice is specifically aimed at personal accomplishment, emotional stability and overcoming inner tensions.

Consolidating strength, power and energy

The terms originally associated with the ancient techniques that make the DeRose Method are strength, power and energy. The technique of absorption of the effects of the practice is yet another way to achieve these three main results.

An attentive look at the techniques The terms strength, power and energy are consistently repeated in the ancient texts as results of the practice, results that naturally percolate from the physical to the emotional level, the intellectual and intuitional levels and beyond. An attentive look at the techniques will only confirm this.

The breathing techniques increase the quota of vital energy, they regulate the impact of emotions increasing the power of focus, the combination of both effects brings a greater inner and outer strength.

The detoxifying effect of the organic cleansing techniques, revitalizing organic tissues and regulating hormonal release, improves the flux of energy and enhances it, with a direct increase in organic power and strength.

The physical positions infuse the energy throughout the body, strengthening muscles, tendons, ligaments, articulations, bones, with a direct increase of physical power. The technique for the absorption of the effects of the practice comes as a tool to entirely assimilate these effects, consolidating the three main results of the practice.

Physical Positions

The physical positions, pleasurable and firm, are executed in a choreographic way, without repetitions and linked by movements of transition. In the first stage, the physical positions develop body awareness, motor coordination, and the elasticity of the tissues, articular flexibility and muscle tone. With regular practice, in order to progress further, you will learn how to keep the positions stable, comfortable and aesthetic: the breathing must be conscious, deep (abdominal and complete) and rhythmic (regular), while you localise your consciousness, focus on mental images, colours and sounds, and maintain a deep feeling of intention and a strong sense of purpose.

Muscular tension and energy When we practice the physical positions, they unravel the complete picture of our muscle and articular limitations. Many of these limitations are a result of tensions.

The phenomenon of muscular tension The muscles have a great capacity to contract. Each and every stimulus captured by the senses produces a reaction of contraction on our musculature. When we interpret the stimulus as a threat to our integrity, our muscular network contracts, building a protective shield with the aim of reducing the impact of the intimidation on our vital areas.

Partial contraction Once the threat ceases, the muscles return to their point of rest, partial contraction or muscle tone, which is the ideal stage for the muscles to initiate a contraction immediately after receiving a sign from the nervous centres. In complete relaxation, the muscle would take too long to react to the stimulus, placing survival in risk.

Stiffness However, if a threat is present for a long time (months or years), the muscle tone gets deformed, leaving the tissues retracted, stiff and the muscles lose the ability to return to the level of rest or partial contraction.

Tiredness and pain This way, we deteriorate our flexibility, the flow of blood in the muscles, the reflexes, the sensory perception, increasing the accumulation of toxic products on the cells and predisposing the muscle network to tiredness and pain.

The origin of threats

Fear The vast majority of the chronic muscular tensions have their origin in fear, a basic, instinctive emotion, crucial for the evolution of mammals. The function of this feeling is to scan the environment in search of real or imaginary threats.

Education In Man, this emotion is trained through education, and conditioned and improved regarding the norms and rules of collective life. Some people express mostly reserve and opposition, while others express courage and trust. Many factors determine their behaviour: the place and time, family values, ethnic values, genetic aspects, among others.

Training These factors shape the way each of us interprets the flow of life events. If we regard them as threats, we will be stiff. If we regard them as part of our training to continuously improve, we will fell at ease. After all, what really matters is the way we see reality, not reality itself…  

The energetic cost of muscular tensions

Stagnant energy Hypertonic muscles, with too much tension, demand a continuous flow of energy to keep their retraction. Energy poorly channeled. which remains stagnant, directed to maintaining the shield of muscle armour, with the purpose of self-defense. The trouble is that 90% of the threats exist only in our imagination. Because our energy is limited, we feel continuously tired and a permanent sensation of physical, emotional and mental impotence.

Western model We spend years focusing exclusively on work, the need of acknowledgement, security and comfort, decades of a life-style that tends to anxiety, dispersion, and lack of inner bodily communication. The consequence of this model is that our intercostal muscles, the extensors of the spine, the anterior and posterior muscles of the thighs, nape, back, face, arms, and other, fell a chronic lack of rest, of a healthy tone, relaxed and comfortable. This condition affects the breathing, flexibility, concentration, sleep, humour, leading us to a low quality life, without the perception of value and priority.

adapted text from Joris Marengo’s blog:

Jerk-Style Cauliflower Steaks

Stunning steaks made from cauliflower, a vegetable subtle enough to absorb all the luscious marinade while still retaining some necessary bite.

Preheat the oven to 200°C/400°F/gas mark 6.

Place all the marinade ingredients into a food processor or mini blender and blitz until coarse but spreadable.

Remove the leaves from around the cauliflower, but don’t remove the bulb at the bottom, as this is what will keep your steaks intact. Halve the cauliflower and, working from the cut side out, slice each steak around 1½ cm thick … you will probably only get two full steaks from each half but you can roast the remaining florets in the same way.

Generously brush the steaks with the marinade. If you want to do this ahead of time, you can leave them to marinate in the fridge until you need them.

Place the steaks on a roasting tray and loosely cover with foil. Roast for 15–20 minutes before removing the foil for a further 10 minutes, turning once.

Heat a griddle pan to a medium-high heat and finish the steaks off in the pan to mark/sear on both sides. Serve with your chosen accompaniment.


For the cauliflower steaks

  • 1 medium cauliflower

For the marinade

  • 35 g fresh coriander
  • thumb-size piece of fresh ginger
  • 1 scotch bonnet
  • 2 garlic cloves
  • 1 tablespoon olive oil
  • ½ tablespoon maple syrup
  • 1 teaspoon ground cumin
  • ½ teaspoon ground coriander
  • ½ teaspoon paprika
  • 1 teaspoon smoked paprika
  • ¼ teaspoon cayenne pepper
  • juice of ½ lime
  • sea salt and freshly ground black pepper

Crunchy veg, egg noodles & a runny egg

This super-fast, super-tasty meal is perfect when you’re feeling a little down or, let’s be honest, a bit hungover, as it’s full of the good stuff. Flavouring the noodles with a dressing is genius, and a runny fried egg on top is a bit of an added bonus. Drizzle with lots of chilli sauce to ensure it gives you a slap around the face, and tuck in.

Peel the ginger and garlic and finely grate into a large bowl. Add the soy sauce, vinegar, sesame oil and a pinch of pepper, then mix to make a dressing. Trim and shred the cabbage and put it into a large pan of boiling salted water with the broccoli (cut into florets first, if using fresh) and noodles to cook for around 3 minutes, then add the mangetout for a final minute. Drain it all well, then toss in the bowl of dressing.

Meanwhile, fry the eggs in a large non-stick frying pan on a medium heat with a lug of olive oil until cooked to your liking (I like mine with a runny yolk). Divide the noodles between bowls, pop an egg on top of each one, and serve drizzled with chilli sauce for that all-important added kick.

The importance of breathing in everything we do


Our breathing is greatly interference of emotional states. Anxiety for example, produces a shorter, accelerated breathing, as a state of serenity produces a deep, slow breath. There is no denying the relationship between breathing patterns and emotional states or consciousness. The ancient Dravidians people who created the techniques used in the method, realized that dominate the breath be able to interfere with states of consciousness and better control your emotions. Leaving the more practical things, for example when you exhale slower you recover faster, do a physical fatigue or emotional stress. Not that you will no longer feel tired or even have that emotional feeling, but the fact is that there is a tear to both physical and emotional exhaustion. When we feel heavy emotions such as hate, fear, stress etc internally released a lot of toxins that are released in excess become detrimental to our health. Also, physically, the quicker we recover from a fatigue better. So the simple fact that we can better control the output of the air, becoming aware of muscle movement involved in breathing and causing the air to exit more slowly, we can reduce the wear on both physical and emotional context.

Rhythms and evolution in practice

The Dravidian cataloged different proportions of respiratory rhythms to generate different states of consciousness. The pace is always described as a ratio to the order and always Inspiration - Latching Air - Expiration - Hold breath. When you type the number you can put any value as long as the proportion is respected. Example, 1-1-1-0 rhythm. You must inspire, retain the breath and exhale at the same time and will not hold breath. So be inspired in 4 seconds will maintain the same proportion also in the other phases that have the number 1. The main rhythms are:

1-1-1-1 - Our breath is arrhythmic in nature and it also interferes with the fickle flow of our thoughts. Disciplinary breathing to maintain a cadence is disciplining the mind to keep focus. The pace is something that our mind does not like. She prefers the distraction. See for example, when you start drumming a song. In his introduction is easier to keep the pace. When the voice intoning the melody goes, if you're not too focused on what will fumble and lose the cadence. In conclusion, while maintaining the same for all phases contributes to mental focus and a state of stability.

1-2-1-2 - This rhythm is important to give the body more time to assimilate oxygen and energy being captured in breathing. Doubling time of retentions produces, in air retention this assimilation and retention without air, a time for greater insight, because that is what the parade without air in the lungs produces.

1-2-3-0 - This ratio increases the output of air from the lungs and this has been explained as aiding recovery from wear. Be it physical or emotional.

1-4-2-0 - This is the most advanced pace that there were those who cataloged and tested for thousands of years. According to the scriptures that describe such techniques, this proportion is associated with meditative states and the expansion of consciousness.

To breathe is to live, who breathes better lives better. Breathing with more awareness will not only be increasing your body awareness, but also emotional and flow of your thoughts. Respiratory rhythms fully meets this purpose, because the mind likes diversify and maintain a respiratory rate is subject to more focus and productivity.

Article by Daniel DeNardi

A "To do" for your Healthy Daily Life

Abdominal Contractions. Do this exercise regularly...

Will help you dissipate the tension accumulated in your abdominal area and purify your internal organs. The abdominal contractions act as a massage on your whole digestive system. It also is anti-depressive, anti-aging and self-empowering as it acts on important glands and plexuses such as the enteric nervous system. Spread your feet shoulder width apart, bend your knees slightly and press your hands pointing inward against the top of your thighs. Incline your torso forward and exhale all the air from your lungs. While holding without air, lungs completely empty, make dynamic abdominal contractions: pull your abdomen inward and upward strongly and deeply and then release it. Make as many contractions as you can while holding your breath. The first time you carry out this exercise you should aim at making 10 strong abdominal contractions per breath repeat the exercise three times. With practice you will increase the number of contractions you can make each time that you hold your breath.

Pránáyáma: Expansion of bio-energy through breathing exercises


Expansion of bio-energy through breathing exercises

Prána means bio-energy; ayáma, expansion, breadth, intensity, elevation. Pránáyáma designates techniques that are always of a respiratory nature and conduct to the intensification or expansion of prána in the body.

Prána, the vital energy that penetrates our body through respiratory labyrinths, taking the blessing of life to our core and, from there, to the rest of our being, physical and subtle.Prána, the biological energy without which not a single life form, animal nor plant, would be possible.Prána, that which brings the cure and regeneration to every cell.To live, all beings need to breath. Breathing, we incrementally raise our vitality, revitalizing, reconstituting our fibers, filling them with life itself.Controlling the rhythms of breathing, we dominate our emotions and actions.Alternating the depth of respiration, we conquer new states of consciousness.Interfering voluntarily in the act of breathing, we cross the boarder between consciousness and unconsciousness.This is pránáyáma!

Author: DeRose