By Mind Body Soul Surf Bali

Asking for What You Want

By Mind Body Soul Surf Bali

Change your life – Start meditating

This is a short relaxing meditation which has been found to be of help in times of stress and anxiety. 
Find a quiet spot where you can sit or lie in comfort for 10 minutes or so.
 Begin by softly closing your eyes, and take several slow, deep breaths, and allow your body to relax, allow your mind to relax, feel the pressures of the day receede to the far recesses of your being.

Now imagine you are in a beautiful garden. It is a clear, sunny day. Feel the sun warming your whole body. Feel its warmth penetrating into your heart, your mind and your inner being (soul). You can feel it drawing the stress and anxiety from your body.

As you lie on the soft grass and feel the gentle breeze, you can smell the heady perfume of the flowers. You can hear the trickle of a small stream close by and the quiet chirping of the birds.
 Breathe in the beautiful aromas of the flowers and feel them healing your body. Breathe out your anxieties and watch them settle on the water to be carried away down the stream and out of sight.
 Again breathe in the pure healing essences of nature, and expel the anxiety and toxins from your body,see them floating away.

Feel totally relaxed, bathed in the soft warm sunlight and the gentle breeze.
 Now retain this feeling, and take it with you. Know that you can reach this peaceful place at any time. Retain it in your mind and in your body.
 Remain in this relaxed state for a few minutes more, before slowly opening your eyes.

Try integrating this 10 minute meditation into your daily routine. x

By Mind Body Soul Surf Bali

Raw Vegan Strawberry Cheesecake Recipe

This raw vegan cheesecake has everything: the crumbly, golden base; the creamy filling and a tangy frozen strawberry topping. It’s also dairy-free, gluten-free, egg-free and no-bake.

Equipment

• You will need a 22cm round springform tin.

Base

• 1 cup macadamia nuts
• 1/2 cup walnuts
• 1/2 cup pitted dates
• 1/4 cup shredded coconut
• Pinch of Himalayan pink salt

Filling

• 3 cups raw cashews (soaked for 2-4 hours and then drained)
• 3/4 cup lemon juice
• 3/4 to 1 cup coconut nectar
• 3/4 cup coconut oil
• 1 vanilla bean, split and scraped

Topping

• 2 cups frozen strawberries
• 1/2 cup pitted dates
• 1 cup sliced fresh strawberries, plus 1 cup whole strawberries, to serve

Step 1

Lightly grease the 22cm round springform tin with coconut oil and line base and sides with baking paper. Place all ingredients for the crust except for the dates in a food processor until you get the texture of crumbs. Add dates and pulse until well combined. Press into the base of the spring form tin and pop into the freezer while you prepare the other components of the cheesecake.

Step 2

In a blender, blend all the ingredients for the filling at high speed until smooth. Pour onto the base layer and return to the freezer until set enough to pour strawberry mixture on top.

Step 3

Wash out the blender and blend the frozen strawberries and dates on high speed until smooth. Pour on top of the cheesecake layer and return to the freezer for 4 hours or overnight.

Step 4

To serve, sit at room temp for 10-15 minutes. Carefully remove the sides of the springform tin and transfer the cheesecake onto a serving platter (you may need to use a sharp hot knife to ease the cheesecake from the tin). Gently peel away baking paper from base and sides. Arrange sliced strawberries on top to serve. Keep cheesecake frozen when not being served.

*Coconut oil and coconut nectar can be found at most organic health food stores. If you have trouble finding coconut nectar, you can substitute it for either agave nectar or maple syrup. You can also substitute the vanilla bean with 2 tsp of high quality vanilla extract.

By Mind Body Soul Surf Bali

What it’s all about!

What makes MIND BODY SOUL – SURF BALI so special? Read about our philosophy here:

Positive Mind : Positive Vibe : Positive Life

“Thanks so much for a week of surfing fun coupled with peaceful reflection… A truly magical experience, I will definitely be back :-)” – Liz December 2014 Retreat Guest

Our retreat was founded on the belief that true wellness and happiness is achieved through the balance between mind, body and soul, therefore our name Mind Body Soul – Surf Bali. Our main focus, surfing and wellness, connect these three and nurtures this balance. Learning to surf gives women a sense of accomplishment, developing a deeper trust within. Surfing accompanied with yoga and wellness strengths and aids this process in reaching a restored balance.

Our holidays are about making you feel good about yourself. We provide a serene atmosphere giving you time and space to reconnect to mind, body and spirit. Many of our guests are solo travelers who have set out on a new journey discovering different life paths that have come to our retreat looking for inspiration and empowerment to recharge and renew. By sharing their personal experiences with like-minded women and realizing they are not alone, they quickly step out of their comfort zones, opening their hearts and minds to experiences usually daunting to them, such as learning how to surf, practicing yoga or trying out holistic therapies.

Our goal is to positively impact the lives of women through our holistic approach building our program with the key elements: yoga & meditation (mind), surfing (body), and wellness (soul).

We trust in:

• surfing’s benefits and its positive influence on life and wellbeing
• the power of the collective and sharing this experience with like-minded women from all over the world
• the therapeutic effects of the ocean and beach
• the special healing energy of Bali

Our retreat cultivates:

• the mind-body-soul connection, restoring balance and happiness
• spiritual, emotional and physical health
• a space for women to reconnect, nourish and indulge their senses finding their inner glow and confidence, becoming the happiest version of themselves

As Balinese and Swiss founders, we created this retreat to share our love for surfing, Bali and the desire to inspire and help others. We provide a special space for women to come and recharge their batteries assisting them in their individual healing and rebalancing journeys, using our expertise and knowledge acquired over many years.  As practitioners ourselves, we realize how important it is to heal the ‘whole’ person (mind, body, spirit) which is why we use a holistic approach in our carefully designed packages, integrating holistic therapies and traditional Balinese healing methods. Together with our multi-cultural background, Bali expertise and years of experience we assure you will discover some of the best kept secrets in Bali.

What to expect:

Treat yourself to something extraordinary – have fun, get pampered and enjoy an adventure with:

• Surf  teaches you patience, self-empowerment and courage. Keeps your mind, body and soul healthy, strong and young at heart.
• Spa and holistic treatments let you unwind, find balance, tranquility and reconnect with your natural state of wellbeing.
• Yoga unites the mind, body and spirit through exercise, breathing and meditation leaving you feeling reconnected and restored.
• Balinese Culture will teach you open heartedness and compassion while unveiling beauty and magic.

Discover the enchanting Island of the Gods, its unique blend of lush landscapes, stunning beaches, rich traditional culture, and friendly locals. The spiritual healing energy will leave you feeling inspired, light hearted and smiling.

Visitors choose Bali because of our world class surfing beaches, rich traditional culture and special healing energy. We highlight these aspects and guarantee our guests experience one of the most memorable holidays ever.

By Mind Body Soul Surf Bali

5 Amazing Ways To Use Coconut Oil

The health benefits of coconut oil include hair care, skin care, stress relief, cholesterol level maintenance, weight loss, boosted immune system, proper digestion and regulated metabolism. It also provides relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV, and cancer, while helping to improve dental quality and bone strength. These benefits of oil can be attributed to the presence of lauric acid, capric acid and caprylic acid, and their respective properties, such as antimicrobial, antioxidant, anti-fungal, antibacterial and soothing qualities.

Coconut oil has become more mainstream over the past couple of years, but tropical populations have enjoyed the benefits of this powerful oil for centuries. This oil offers so many health benefits, and it can be used in a variety of ways. Coconut oil is 92 percent saturated fat, and 2/3 of this saturated fat is in the form of medium chain fatty acids. This type of fatty acid is used quickly by the body as energy. A powerful component of coconut oil is lauric acid, which has strong antifungal and antimicrobial properties.

Below are just a few of the many ways you can use coconut oil and improve your health.

1. For your skin.

Coconut oil is a great moisturizer for your skin and boasts many characteristics that help nourish and heal the skin. It has antibacterial properties and can be used as an acne treatment. It’s a much more natural and affordable solution compared to the expensive lotions and procedures that are available. The antioxidant properties of coconut oil help protect the skin from free radical damage caused by the sun. Coconut oil also helps in treating various skin problems including psoriasis, dermatitis, eczema and other skin infections. Coconut oil also helps in preventing premature aging.

2. Use as a hair treatment.

Coconut oil is one of the best natural nutrients for your hair. It helps in healthy growth of hair and gives your hair a shiny quality.Coconut oil is a great hair treatment and helps improve dry scalp conditions. Coconut oil helps hair retain its natural moisture and makes hair stronger. For an easy, deep-conditioning hair mask, rub a little coconut oil into your scalp and let sit for 5 minutes. Then wash your hair as normal.

3. Cooking and baking.

Coconut oil is a great cooking oil because it’s stable and can withstand high heat. Vegetable oils oxidize quickly and become rancid at high temperatures. Try using coconut oil when sautéing, baking, or roasting. Here in Bali we mostly use coconut oil for cooking. I also use it raw in my raw energy protein balls recipes.

4. Restore and balance your digestion.

Whether you suffer from mild, occasional digestive discomfort, or more severe and chronic digestive problems, consuming coconut oil can help. In addition to the health benefits of coconut oil itself, these fatty acids may also help the body absorb other nutrients as well.

When purchasing coconut oil, make sure you buy organic, cold-pressed, unrefined coconut oil.

5. Weight loss

Coconut oil is very useful for weight loss. It contains short and medium-chain fatty acids that help in taking off excessive weight. It is also easy to digest and it helps in healthy functioning of the thyroid and endocrine system. Further, it increases the body’s metabolic rate by removing stress on the pancreas, thereby burning more energy and helping obese and overweight people lose the weight. Hence, people living in tropical coastal areas, who use coconut oil every day as their primary cooking oil, are normally not fat, obese or overweight.

How to use coconut oil?

If you are using coconut oil for topical purposes, especially hair care, just melt the oil (if it is solid) by keeping the bottle in the sun or soaking it in warm water. You can also take some coconut oil out and put it in a small bowl and heat the bowl over a flame (don’t use a microwave). Then, take the oil on your palm and apply it to your hair. If you want to use it for internal consumption, simply replace butter or vegetable oils with coconut oil in your recipes. Remember, you don’t need to completely switch to coconut oil, because then you will lose the other benefits of more traditional oils and dairy products.

Varieties of Coconut Oil

There are primarily 6 varieties of coconut oil that you will find on the market. These are pure coconut oil, refined coconut oil, organic coconut oil, virgin coconut oil, organic virgin coconut oil and extra virgin coconut oil.

Buying Coconut Oil

Purpose————–Preferable Type to Buy

Cooking————–Refined Coconut Oil

Weight Loss———Virgin Coconut Oil

As a Carrier Oil—–Virgin Coconut Oil,Fractionated Coconut Oil

Good Health———Virgin Coconut Oil, Organic Coconut Oil

Massaging———–Pure Coconut Oil, Refined Coconut Oil

Hair——————–Pure Coconut Oil, Refined Coconut Oil

Medicinal uses—–Virgin Coconut Oil, Virgin Organic Coconut Oil

By Mind Body Soul Surf Bali

3 Simple Yoga Poses for Beating a Bad Mood!

Here are so many postures in yoga that help with depression and mood. Yoga is about dropping out of your head and into your body by way of pairing movement with breath. Connecting with the body is an awesome way to find presence, and presence is like a headlight that lets you see a way forward and out.

That said certain posed in particular have unique energy and mood shifting properties.

1.Camel Pose. Backbends are heart opening and energizing. They are great if you are drowsy at work or are having a hard time waking up in the morning, or if you’re in a funk and need a lift. Camel, Bridge, and Wheel are all great backbends, but I find Camel to be simultaneously grounding and stabilizing, as well as a huge emotional and energetic release. Beware – if you have trouble getting to sleep avoid backbends before bed.

2.Pigeon Pose. One of my favorite body workers likes to say, “Most people aren’t broken, they’re just stuck.” If you are stuck in your mind, chances are you are stuck in your body too. Excess energy tends to pool and get stuck around the large joints, especially the hips. Spending a solid two minutes in pigeon on each the right and the left, breathing with conscious awareness the whole time, is a great way to move stuck energy and relieve tension. A common pitfall here is spacing out. Make sure to stay in the room!

3.Headstand (or Legs Up the Wall). Every posture is a new perspective. If you need a totally new perspective on life, there’s no better posture than turning it all upside down with a headstand. When the mind is overactive, putting the heart above the mind both literally and figuratively helps to quiet the mental chatter. Inversions also promote digestion and hormonal equilibrium.

Mind Body Green / By Dr. Robin Berzin

By Mind Body Soul Surf Bali

Benefits of Meditation

This great read I discovered on Yogi Times about the benefits of meditation and that you don’t necessarily need to ‘sit’ still to meditate. Enjoy x

“To find true stillness one does not always have to be still. Walking in nature, dancing to music, singing and chanting for 15 minutes can bring the same mental stillness as sitting on a pillow does. ”

An Ayurvedic Astrologer many years ago looked at me and said “You are at a fork in the road – one path will lead to chaos and one will lead to peace.” Of course I wanted to take the road that leads to peace. I wondered what I had to do. He told me I needed to learn how to meditate.

The word ‘meditate’ has a common image attached to it. A person sitting on a pillow, legs crossed with their hands resting on their knees. The idea of this image is a common misconception. Meditation is the practice of finding the stillness within. Learning how to be still long enough to listen to the voice inside you.

To find true stillness one does not always have to be still. Walking in nature, dancing to music, singing and chanting for 15 minutes can bring the same mental stillness as sitting on a pillow does. As humans each day is different, some days we have more energy than others. With meditation the most important thing is to know yourself well enough to shift into the meditation that works for a given day – is it an active day or a still day?

Meditation is the gift that keeps on giving. When your mind becomes still your breath deepens which brings a relaxing feeling to the physical body. Meditation assists in decreasing stress and opening up the mind to think more clearly.

In addition, studies have showed that meditation lowers blood pressure, reduces blood sugar levels, increases circulation and improves mental health. When you begin to practice meditation you will move from the road of chaos to the road of peace.

By Heather Askinosie

By Mind Body Soul Surf Bali

A short, relaxing meditation to help stress and anxiety

This is a short, relaxing meditation which I have found to be of help in times of stress and anxiety.

Find a quiet spot where you can sit or lie in comfort for 10 minutes or so. You may also play soft meditation music in the background if you wish.

Begin by softly closing your eyes, and take several slow, deep breaths, and allow your body to relax, allow your mind to relax, feel the pressures of the day receede to the far recesses of your being.

Now imagine you are in a beautiful garden. It is a clear, sunny day. Feel the sun warming your whole body. Feel its warmth penetrating into your heart, your mind and your inner being (soul). You can feel it drawing the stress and anxiety from your body.

As you lie on the soft grass and feel the gentle breeze, you can smell the heady perfume of the flowers. You can hear the trickle of a small stream close by and the quiet chirping of the birds.

Breathe in the beautiful aromas of the flowers and feel them healing your body. Breathe out your anxieties and watch them settle on the water to be carried away down the stream and out of sight.

Again breathe in the pure healing essences of nature, and expel the anxiety and toxins from your body,see them floating away. Feel totally relaxed, bathed in the soft warm sunlight and the gentle breeze.

Now retain this feeling, and take it with you. Know that you can reach this peaceful place at any time. Retain it in your mind and in your body.

Remain in this relaxed state for a few minutes more, before slowly opening your eyes.

I’m also giving you 5 simple meditations to bring peace, love, and harmony into your day:

1 – Next time you drive somewhere, sit in your parked car for 10 full breaths before going inside. Think “I am” as you inhale and “happy in this moment” as you exhale.

2 – Instead of singing along with the radio on your drive, say 10 nice things about yourself out loud, starting each item with “I am” – I am beautiful, I am strong, I am funny, I am creative… Start your list with a whisper and end it with a shout!

3 – Grab a pillow and set a timer for 4 minutes. Sit up nice and tall on your pillow and imagine your favorite vacation spot. Think of the smells, sounds, and sensations of everything in that spot.

4 – Close your eyes and hum in the shower. If your tone is high, slowly bring it down one note until your voice is as deep as it can get. If it’s low, make it higher and higher. Examine how each tone makes you feel. Find your favorite note and use that one to hum during your next meditation.

5 – Place your hand on your heart. Take 10 deep breaths. With each inhale, imagine someone you love. With each exhale, send them love straight from your heart. Can you feel the energy coming from your heart space?

xx MBS

By Mind Body Soul Surf Bali

Dragon Fruit Smoothie Bowl

This is one of our favorite breakfast dishes at the retreat.

DRAGON FRUIT SMOOTHIE

INGREDIENTS (you may need to adjust the quantities, depending on the size of the fruits)

2 Red Dragon Fruits – scooped out of skin

4 Baby Bananas (or 2 Regular)

1 Cup Papaya (frozen or fresh)

2 Cups of Apple juice

TOPPINGS

Mango (or fruit of choice)

Banana (or fruit of choice)

Strawberry

Coconut flakes

Granola

PREPARATION

1. In a blender combine dragon fruit, bananas, papaya and apple juice and blend until smooth. I freeze my bananas and papaya for this smoothie, but you don’t need to.
2. Top with coconut flakes, any fruits of choice and granola.

Enjoy!! xo