“Emotional competence requires the capacity to feel our emotions, so that we are aware when we are experiencing stress; the ability to express our emotions effectively and thereby to assert our needs and to maintain the integrity of our emotional boundaries; the facility to distinguish between psychological reactions that are pertinent to the present situation and those that represent residue from the past.

What we want and demand from the world needs to conform to our present needs, not to unconscious, unsatisfied needs from childhood. If distinctions between past and present blur, we will perceive loss or the threat of loss where none exists; and the awareness of those genuine needs that do require satisfaction, rather than their repression for the sake of gaining the acceptance or approval of others. Stress occurs in the absence of these criteria, and it leads to the disruption of homeostasis. Chronic disruption results in ill health.

In each of the individual histories of illness in this book, one or more aspect of emotional competence was significantly compromised, usually in ways entirely unknown to the person involved. Emotional competence is what we need to develop if we are to protect ourselves from the hidden stresses that create a risk to health, and it is what we need to regain if we are to heal. We need to foster emotional competence in our children, as the best preventive medicine.”

— Gabor Maté, When the Body says No

After reading ‘The Body Keeps the Score’ I saw an interview with Gabor Maté. He focussed on stress and chronic illness and in ‘When the body says No’ I recognised a lot of my own experiences.

“In this accessible and ground-breaking book--filled with the moving stories of real people--medical doctor and bestselling author Gabor Maté shows that emotion and psychological stress play a powerful role in the onset of chronic illness, including breast cancer, prostate cancer, multiple sclerosis and many others, even Alzheimer's disease.

When the Body Says No is an impressive contribution to research on the physiological connection between life's stresses and emotions and the body systems governing nerves, immune apparatus and hormones. With great compassion and erudition, Gabor Maté demystifies medical science and, as he did in Scattered Minds, invites us all to be our own health advocates.”

“When I am sharply judgmental of any other person, it’s because I sense or see reflected in them some aspect of myself that I don’t want to acknowledge.”

— Gabor Maté, In the Realm of Hungry Ghosts: Close Encounters with Addiction

I first heard about this book while studying yoga therapy at Kripalu, it was on our reading list.  It made a deep impact on my thoughts about chronic illness, on how unprocessed emotions and trauma might not only make an impact on mental health but can actually physically affect your health too.

“As I often tell my students, the two most important phrases in therapy, as in yoga, are “Notice that” and “What happens next?” Once you start approaching your body with curiosity rather than with fear, everything shifts.”

— Bessel van der Kolk

“A pioneering researcher and one of the world’s foremost experts on traumatic stress offers a bold new paradigm for healing.

Trauma is a fact of life. Veterans and their families deal with the painful aftermath of combat; one in five Americans has been molested; one in four grew up with alcoholics; one in three couples have engaged in physical violence. Such experiences inevitably leave traces on minds, emotions, and even on biology. Sadly, trauma sufferers frequently pass on their stress to their partners and children.

Renowned trauma expert Bessel van der Kolk has spent over three decades working with survivors. In The Body Keeps the Score, he transforms our understanding of traumatic stress, revealing how it literally rearranges the brain’s wiring—specifically areas dedicated to pleasure, engagement, control, and trust. He shows how these areas can be reactivated through innovative treatments including neurofeedback, mindfulness techniques, play, yoga, and other therapies. Based on Dr. van der Kolk’s own research and that of other leading specialists, The Body Keeps the Score offers proven alternatives to drugs and talk therapy—and a way to reclaim lives.”

In the Invisible Lion Benjamin Fry describes how our nervous system is wired and how our nervous system might become dysregulated (especially in our youth) through traumatic events. I saw him first in an interview with Bessel van der Kolk and thought he explained things well. He has made such a great explanation of the nervous system, the stress response and chronic stress and how it can affect our lives. It also contains a workbook to help you really understand your own wiring. Well worth a read!

“One of the main ideas of this book is that our species has become so sophisticated that our biology no longer functions properly. The breakdown was caused by the dawn of human self-awareness, and the result was widespread dysregulation in our nervous systems. This has caused significant damage in almost all aspects of our lives, from our health to our behaviour, our relationships, our families, our society and even to our planet.”

— Benjamin Fry

“Although we don’t like to think about it, it seems that sorrow and suffering are inevitable in any human life, even a happy one. There’s the suffering of loss, of disappointment, of disrespect; the suffering of physical pain, illness, old age; the suffering of broken relationships, of wanting something badly and not being able to have it, or not wanting something and being stuck with it. There’s the inevitable suffering of painful, afflictive emotions, like jealousy, grief, anger, hatred, confusion, anguish—all kinds of emotions that cause suffering. These things are part of life. No one can avoid suffering. Given that this is so, how can we not take our lives in hand and make a serious effort to develop wisdom, compassion, and resilience? How can we not prepare our minds and hearts for the inevitable suffering that we are going to be facing someday? We have insurance for our car or home because we know we need to protect ourselves from the possibility of accident and loss. We go to the doctor because we know our health requires protection. Why then would we not think to guard and strengthen our mind and heart to cope with the suffering that certainly will be coming in some measure at some time?” - Norman Fischer

I first heard about this book on a silent meditation retreat by Sarah and Ty Powers. One of the themes of the retreat was to observe the Judging, Fixing, Comparing mind. As we are programmed to stay safe, from deep within the limbic brain, it is something we do all day every day. Mind-training, or Lojong, is a mind training practice in the Tibetan Buddhist tradition based on a set of aphorisms brought to Tibet by an Indian Buddhist teacher named Atisha. The practice involves refining and purifying one's motivations and attitudes. The 59 proverbs, grouped as 7 points, that form the root text of the mind training practice are designed as a set of antidotes to undesired mental habits that cause suffering.

So using the 59 slogans in the book, brilliantly explained into every day applicable language, we can start to tame the monkey mind. In Buddhism the idea of grasping, holding on to what we like, or resisting those things we do not like, are the causes of suffering. Lojong teaches us how to recognise and change unhealthy patterns we have learnt along the way. The first slogan immediately makes us think and be present;

1. First, train in the preliminaries; The Four Reminders or alternatively called The Four Thoughts;

• Maintain an awareness of the preciousness of human life.

• Be aware of the reality that life ends; death comes for everyone; Impermanence.

• Recall that whatever you do, whether virtuous or not, has a result; Karma.

• Contemplate that as long as you are too focused on self-importance and too caught up in thinking about how you are good or bad, you will experience suffering. Obsessing about getting what you want and avoiding what you don’t want does not result in happiness; Ego

Light on Life is the most amazing complete insightful book on how yoga is life. BKS Iyengar writes incredibly insightful books on the healing power of yoga. He knew first hand how it transformed his life as when he was young he suffered from many illnesses (tuberculosis, typhoid, malaria) and from malnutrition. His brother-in-law however was the great Krishnamacharya and even though he didn't believe in the ability of Iyengar, he trained him and this made Iyengar one of the great yogis of his time. He focussed very much on the alignment aided with props. In this book he talks about how the yoga philosophy can help us in life.

“Here Iyengar explores the yogic goal to integrate the different parts of the self (body, emotions, mind, and soul), the role that the yoga postures and breathing techniques play in our search for wholeness, the external and internal obstacles that keep us from progressing along the path, and how yoga can transform our lives and help us to live in harmony with the world around us. For the first time, Iyengar uses stories from his own life, humor, and examples from modern culture to illustrate the profound gifts that yoga offers. Written with the depth of this sage's great wisdom, Light on Life is the culmination of a master's spiritual genius, a treasured companion to his seminal Light on Yoga.”

Maybe it was the timing of me reading this book (I had had it unread on my kindle for some time) but I ended up highlighting pretty much the entire book. Insightful to the extreme and a must read for yogis. But as it has so many of the yogic concepts combined in this book (the Koshas, 8-limbed path, gunas, etc.) it can be a bit challenging for those new to yoga. Stick with it though as he does explain and gives great real life examples. Just read and re-read.

“It is through the alignment of the body that I discovered the alignment of my mind, self, and intelligence.”

— BKS Iyengar

“Remember to love. Everything, everyone, yourself, the world around you. That is the work. Because if you can be with that love, embrace it, own it, and let it influence all the ways you are in the world, then you will know God, you will be home, and peace in every way possible will be your contribution to this life.”

— Seane Corn

So truthfully, at first this book didn’t resonate with me… I think I was a bit intimidated by the fierce, strong, beautiful woman on the cover. When I listened to her voice on my audiobook, she sounded like a no-nonsense, ballsy New Yorker, and this confidence, together with the image of the strong yogi made me feel very small. Fortunately the universe nudged me enough, through various other people recommending this book, for me to pick it up again. And I am so happy I did. It is honest, raw, an autobiography showing vulnerability but at the same time it is incredibly insightful, it explains some of the yoga philosophy in such a clear and relatable way. I love her, she is amazing.

“Remember that everything you feel, including the shadow emotions you have trouble acknowledging, lives in the body, and if you don’t allow your feelings to arise and then dissolve, they will become stuck there, taking up residence in places like the hips, the jaw, the shoulders. By creating distinct shapes through asana, you can move your awareness and your breath into those areas and encourage the energy to release. All of this helps you understand what your body is trying to tell you and offers you clues on how to bring these embodied “stories” into your awareness, and hopefully assist in your own healing.”

— Seane Corn

Seane’s real purpose is to guide us into a deep, gut-level understanding of our highest Self through yoga philosophy and other tools for emotional healing—not just as abstract ideas but as embodied, fully-felt wisdom. Why? To spark a “revolution of the soul” in each of us, so we can awaken to our purpose and become true agents of change.

To take us there, she shares “the highlights, lowlights, and what-the-fucks” of her own evolution, including:

• How, in the gritty clubs and cafes of New York’s 1980s East Village, Seane meets the first everyday “angels” that will change her path forever

• Her first yoga classes (with dirty sweats, Marlboros, and the mother of all monkey minds in tow)

• How a variety of unconventional therapists masterfully helped Seane embrace her shadow and resolve her childhood trauma, OCD, unhealthy behaviors, and relationship wounding

• A pilgrimage to India where Seane receives stinging truths about false gurus and our need to trust the teacher within

• Poignant, hard-earned lessons on how to be a truly effective and heart-centered activist

• How she came to understand the connection between the inner work of transformation and the outer work of social change

• And many other stories, each illuminated by immersive teachings

“When we heal the fractured parts of ourselves and learn to love who we are and the journey we’ve embarked upon,” writes Seane, “we will see that same tender humanity in all souls. This is the revolution of the soul.” And with this book, you’re invited to be a part of it.”

Your body is a sophisticated machine. If it were an automobile, it would be a top-of-the-line, luxury-class vehicle with all of the latest options. There’s just one problem: Your body was designed for the savannas of Africa, not the streets and sidewalks of some urban metropolis. This is a major issue due to one of your body’s great fail-safe systems: the stress-response mechanism, also called the “fight-or-flight syndrome.” This mechanism provides your body with its best chance to get away safely from sudden peril, such as when a lion attacks you. It immediately floods your muscles with robust energy. Thus strengthened, you are far more able to evade the hungry predator. Unfortunately, this same stress-response also kicks in during psychological stress. In much of modern city life (even without stalking lions), such stress is often chronic, making your stress-response mechanism work dangerously overtime, and putting your body at risk of numerous stress-related disorders and diseases. Robert M. Sapolsky, a leading neuroendocrinologist, explains it all in this lively and entertaining, yet highly informative book. He writes with delightful, ironic verve and dry, irrepressible wit. He details how chronic stress can undermine your health, and explains what you can do about it, even in the urban jungle.

“If you’re stressed like a normal mammal in an acute physical crisis, the stress response is lifesaving. But if instead you chronically activate the stress response for reasons of psychological stress, your health suffers.”

— Robert M. Sapolsky

“In his third book, The great work of your life, Stephen Cope uses the Bhagavad Gita to talk about Dharma. We often feel overwhelmed by the realities of daily life and about how to realize your life's true purpose—what spiritual teachers call dharma. He writes that in order to have a fulfilling life you must, in fact, discover the deep purpose hidden at the very core of your self. In The Great Work of Your Life, Cope describes the process of unlocking the unique possibility harboured within every human soul. The secret, he asserts, can be found in the pages of a two-thousand-year-old spiritual classic called the Bhagavad Gita—an ancient allegory about the path to dharma, told through a timeless dialogue between the fabled archer, Arjuna, and his divine mentor, Krishna.” If you are interested in reading the Bhagavad Gita, I really enjoyed Eknath Easwaran’s interpretation (also in book-club).

Stephen Cope writes beautifully and I truly loved his previous books; “Yoga and the Quest for the True Self” and “The Wisdom of Yoga”, which Mona recommended to me. This third book however is even better still; based on the Bhagavad Gita it is about the pillars of Karma Yoga (the yoga of Action) and finding your Dharma or calling in life;

1. Discern your calling

2. Do it full out

3. Let go of the outcome

4. Give it to God

His books really are fantastic books for yogis; this book on the Great Work of Your Life however can be read by anyone as he uses the philosophy of Karma yoga in historic people who found their true calling (Walt Whitman, Jane Goodall, John Keats and Harriet Tubman to name some).

Reading his books (which he wrote while at Kripalu in the USA) aspired me to do my yoga therapy teacher training at Kripalu and it was as magical as I had imagined. I was lucky enough to meet him on my second visit, where he kindly signed his latest book for me.

“People actually feel happiest and most fulfilled when meeting the challenge of their dharma in the world, when bringing highly concentrated effort to some compelling activity for which they have a true calling. For most of us this means our work in the world. And by work, of course, I do not mean only ‘job’.”

— Stephen Cope

“The great benefit of practicing mindfulness... is presence of mind within a storm of emotions.”

— Phillip Moffitt

Why do we suffer? Is there a purpose to our pain? Noting that human beings have wrestled with such questions for thousands of years, Phillip Moffitt has found answers for his own life in Buddhist philosophy and meditation. Reflecting on his own journey from Esquire magazine editor-in-chief to Buddhist meditation teacher, Moffitt provides a fresh perspective on the Buddha's ancient wisdom, showing how to move from suffering to new awareness and unanticipated joy.

In this deeply spiritual book that is sure to become a Buddhist classic, Moffitt explores the twelve insights that underlie the Buddha's core teaching--the Four Noble Truths--and uses these often neglected ideas to guide readers to a more meaningful relationship to suffering. Moffitt write: "These twelve insights teach you to dance with both the joy and pain, finding peace in a balanced mind and calm spirit. As the most specific, practical life instructions I have ever encountered, they serve as an invaluable tool for anyone who seeks a life filled with meaning and well-being." Practicing these twelve insights, as Moffitt suggests, will help readers experience life's difficulties without being filled with stress and anguish, and they will enhance their moments of happiness.

The Power of Now by Eckhart Tolle is a classic bestseller from 1997 but is just as relevant now. "His message is simple: living in the now is the truest path to happiness and enlightenment. And while this message may not seem stunningly original or fresh, his clear writing, supportive voice and enthusiasm make this an excellent manual for anyone who's ever wondered what exactly "living in the now" means. Foremost, he is a world-class teacher, able to explain complicated concepts in concrete language. More importantly, within a chapter of reading this book, readers are already holding the world in a different container--more conscious of how thoughts and emotions get in the way of their ability to live in genuine peace and happiness.
Tolle packs a lot of information and inspirational ideas into The Power of Now. (Topics include the source of Chi, enlightened relationships, creative use of the mind, impermanence and the cycle of life.) Thankfully, he's added markers that symbolise "break time". This is when readers should close the book and mull over what they just read. " I', thoroughly enjoying listening to this book again on audiobooks.

“Realise deeply that the present moment is all you ever have. Make the Now the primary focus of your life.”

— Eckhart Tolle

In A New Earth, he expands on these powerful ideas to show how transcending our ego-based state of consciousness is not only essential to personal happiness, but also the key to ending conflict and suffering throughout the world. Tolle describes how our attachment to the ego creates the dysfunction that leads to anger, jealousy, and unhappiness, and shows readers how to awaken to a new state of consciousness and follow the path to a truly fulfilling existence. "The Power of Now" was a question-and-answer handbook. "A New Earth" has been written as a traditional narrative, offering anecdotes and philosophies in a way that is accessible to all. Illuminating, enlightening, and uplifting, "A New Earth" is a profoundly spiritual manifesto for a better way of life and for building a better world. 

Fascia; it’s been a bit of a buzz-word in the yoga world of recent, but for good reason! Fascia has two main roles in the body: physical support and communication. In its normal state, fascia is fluid, containing a high proportion of water, consistent with the 70% water content of our bodies. This high fluid content enables fascia to move freely as we move and to constantly shift shape and adapt its complex three-dimensional network to every demand, we make of it. Damage fascia, however, and this creates a pull or snag in the web, similar to a snag in a jumper or a pair of tights that bunches up around a hole and begins to pull on neighbouring areas. People who have chronic pain or injuries, will be able to feel fascia as tightness or pain often impacting other areas of the body. For instance, tight hamstrings or hips can create back ache and tight neck muscles can constrict the vagus nerve which can impact the ability to engage the parasympathetic action of the nervous system and can, just like pain, trigger the stress response.

I went to the Thai yoga massage and myofascial release workshop with Amanda Oswald and it was so insightful. What appear to be small actions and longer holds will release fascia, releasing those tight areas and even scar tissue. Fascia is wonderful and a lot of modern-day healing will start to come from this technique... especially in chronic conditions and pains.

Amanda has written a book ‘Living pain free’ - read it! Ideally before you have a chronic condition and you have to work on reversing the damage... so especially if you do an action repeatedly; sitting at a desk, behind a computer, or you go running, cycling or any other repetitive action and you don’t stretch… Even though the physical exercise is good for you, just be mindful of putting your body in a repetitive pattern.

Amanda and I during the MFR for TYM course

Solve for Happy, by Mo Gawdat is a wonderful book, in which I recognise a lot of yoga philisophy, but it is a non-yoga book (Mo was  Chief Business Officer for Google X) on how to be happy by identifying what makes us unhappy (he believes that everyone is born happy); it dismantles 6 illusions and 7 blind-spots, before leading to the 5 truths which connect us all. The 6 illusions are Thought, Self, Knowledge, Time, Control and Fear which are all concepts our mind wants to cling onto, but are destined to make us disconnected from ourselves. It is followed by the blind-spots which are hard-wired into our DNA, but outdated in the modern world; Filters, Assumptions, Predictions, Memories, Labels, Emotions and Exaggeration. Finally the 5 universal truths of Now, Change, Love, Death and Design.  It is all packaged in some way or another in our yoga philosophy (awareness, being present, letting go of judgement, what causes us to suffer) so it was fascinating to read it in a scientific way. It is easy to read; I am a very slow reader and I read it in one go and have gifted it to many friends.

I was lucky to be able to hear Mo speak live at an ActionForHapiness event recently and he is such an inspirational, eloquent, insightful, grounded and open person; hearing him talk about Solve For Happy revealed more insights and I thoroughly enjoyed it. Please check out his #onebillionhappy mission; together we can make the world a happier place!

I really enjoyed this book, part auto-biography, part introduction to mindfulness, meditation and visualisation. Dr. Doty is a clinical professor in the Department of Neurosurgery at Stanford University and the director of the Center for Compassion and Altruism Research and Education at Stanford University School of Medicine. His book is about how as a poor young boy, he was taught some invaluable life-lessons by the lady he met in the magic shop. She taught him how to 1. relax your body, 2. tame your mind, 3. open your heart and 4. set your intent in order to achieve your goals in life. He practiced and visualised how he would be a rich doctor and it cam true however as he hadn't opened his heart he lost everything and this is when the compassion started playing a big role in his life. Now he has turned things around and has opened a department for the research into the relationship between mind and heart; it is The Center for Compassion And Altruism Research And Education, an affiliate of the Stanford Neurosciences Institute. He works together with the Dalai Lama… I guess the compassion aspect has truly been integrated!

“Another mystery of the brain is that it will always choose what is familiar over what is unfamiliar. By visualizing my own future success, I was making this success familiar to my brain. Intention is a funny thing, and whatever the brain puts its intention on is what it sees”

— Dr. James Doty

For my teacher training I had a reading list which included; The Bhagavad Gita, I chose the version introduced by Eknath Easwaran who writes beautifully.

“The Bhagavad Gita is the best known of all the Indian scriptures, and Eknath Easwaran’s best-selling translation is reliable, readable, and profound.”

The Bhagavad Gita opens, dramatically, on a battlefield, as the warrior Arjuna turns in anguish to his spiritual guide, Sri Krishna, for answers to the fundamental questions of life. Yet the Gita is not what it seems – it’s not a dialogue between two mythical figures at the dawn of Indian history. “The battlefield is a perfect backdrop, but the Gita’s subject is the war within, the struggle for self-mastery that every human being must wage if he or she is to emerge from life victorious.”

“Strive to still your thoughts. Make your mind one-pointed in meditation. The mind is restless and difficult to restrain, but it is subdued by practice.”

— Lord Krishna, Bhagavad Gita

“What does it feel like to identify more with Spirit than with form? You used to walk around feeling anxiety and tension; now you walk around feeling love. You just feel love for no reason. Your backdrop is love. Your backdrop is openness, beauty, and appreciation. You don’t make yourself feel that way; that is how Spirit feels … You don’t claim to understand what is happening to you; you just know that as you go further and further back, it gets more and more beautiful.”

— Michael A. Singer

The Untethered Soul by Michael A. Singer. Where to begin? This quite rapidly has become my new favourite book to gift as a present to friends. Amazing, I highlighted pretty much every page.

Oprah Winfrey put it on her favourite books and wrote the 12 step guide: “1. Realize that you are in there. 2. Realize that you are not okay in there. 3. Realize that you're always trying to be okay. 4. Realize that your mind has taken on the job of figuring out how everything needs to be for you to be okay. 5. Realize that the process of defining how the outside needs to be is not going to make you okay. 6. Learn to not participate in the mind's struggle to be okay. 7. Learn to go about your life just like everyone else, except that nothing you do is for the purpose of trying to be okay. 8. As you sincerely let go of the inner energies you are watching, you begin to feel a deeper energy come in from behind. 9. Your inner experience becomes so beautiful that you fall in love with the energy itself, and you develop a very deep and personal relationship with it. 10. You begin to feel the energy pulling you up into it, and your entire path becomes letting go of yourself in order to merge. 11. Once you get far enough back into the energy, you realize that your personal life can go on without you, leaving you free to become immersed in Spirit. 12. Now you are truly okay, and nothing inside or outside of you can cause disturbance—you have come to peace with it all.“

In short, we need to learn not to resist life, don’t cling onto your likes, don’t resist your dislikes. Just ride the waves life brings and be present.

I enjoyed reading Gut by Gulia Enders, the original German title is 'Darme mit charme' (but 'charming intestines' doesn't translate well). The digestive system is not something most of bring up in discussion; furthermore it is often embarrassing to talk about anything not functioning properly in your intestinal system.

I believe it is a must read for anyone with IBD or IBS, as it really is a story about the entire digestive tract, from start to finish. Gulia is passionate about the subject and it shines through, and her sister has drawn some funny images to make it light-hearted. Read it and learn!

"Our gut is almost as important to us as our brain or our heart, yet we know very little about how it works. In Gut, Giulia Enders shows that rather than the utilitarian and let's be honest somewhat embarrassing body part we imagine it to be, it is one of the most complex, important, and even miraculous parts of our anatomy. And scientists are only just discovering quite how much it has to offer; new research shows that gut bacteria can play a role in everything from obesity and allergies to Alzheimer s. Beginning with the personal experience of illness that inspired her research, and going on to explain everything from the basics of nutrient absorption to the latest science linking bowel bacteria with depression, Enders has written an entertaining, informative health handbook. Gut definitely shows that we can all benefit from getting to know the wondrous world of our inner workings. In this charming book, young scientist Giulia Enders takes us on a fascinating tour of our insides. Her message is simple if we treat our gut well, it will treat us well in return. But how do we do that? And why do we need to? Find out in this surprising, and surprisingly funny, exploration of the least understood of our organs."