SPRING – The season of RENEWAL.

To honour the transition from winter to spring, from darkness to light, see if you can incorporate this simple meditation into your life.  The spring equinox on 21 September marks equilibrium between day and night, and it is the aim of yoga and meditation to restore balance in mind, body and spirit.

In addition to our yoga practice, see this link to website for my suggested yoga poses for spring, a meditation practice will give you another dimension and tool to celebrate the change of season, both within nature and within yourself.  Restoring and finding balance.

Find a comfortable seated position.  Let your spine be long and draw in soft, smooth and even breaths through your nose.  Scan your body and see if you can release any tension with the use of your exhalation. Sit and be like this for a few breaths or longer if time permits.

Meditation Script.

  • Start to feel your sit bones against the surface you are sitting on.
  • See if you can visualize grounding down into your sit bones, as if you are glued to the surface you are sitting on.
  • See if you can visualize growing roots or ankers to the earth.
  • Ask yourself what is grounding you to this earth, what is steadying you, what or who is stabilizing you.
  • Now visualise that, may this be something tangible, or intangible, a person, a thing, a belief, a habit or otherwise. Visualize it, feel it and bring it as close to you as possible.
  • Now, see if you can visualize the top of your head.
  • See if you can imagine that with each inhalation through the top of your head you breathe in new energy, and with each exhalation release anything that is no longer useful to your mind, body and spirit. You do not need to know consciously what that is, the intention to do so is enough for this meditation.
  • Repeat breathing and visualizing in this form for as long as you have time and are comfortable.

If thoughts, feelings, sensations or emotions arise, simply acknowledge them, and see if you can come back to the meditation.

You can practice this anywhere and at any time.  The practice as such is where the benefit lies.

To end, bring your hands into anjali mudra (prayer hands) in front of your heart and close with a moment of gratitude and reflection, soaking up the energy of your meditation into your life and into your whole being.

Enjoy being in meditation, be kind to yourself and have fun.

With my best wishes for a vibrant season of Spring.


Find a comfortable seated position.  Perhaps sit on a cushion or a blanket, lean against a wall, or sit in a chair.  Place your palms facing up in mudra of knowledge (first finger and thumb touching) with your palms facing up to open your awareness and receive energy, or with your palms facing down to ground and calm the mind.

Scan your body and see if you can release any tension with the use of your exhalation.

Let your spine be long and upright.  Slightly draw your chin in and let the back of your neck lengthen.

Bring your attention to the natural rhythm of the breath.  Feel the rise and fall or your inhalation and exhalation.  As you focus on your breath, start to practice the simple mantra “So Hum”.  On your inhale, silently say ‘so’ to yourself and as you exhale, say ‘hum’.  Keep repeating.  Once the ‘so hum’ rhythm has been established, begin to contemplate the meaning of ‘so hum’.

As you inhale with the mantra ‘so’ inwardly say to yourself “I AM”, connecting to your essential self.  Contemplate the source of your breath.  Where is your breath coming from?  Through your visualisation contemplate the 5 billion human beings and countless creatures on Earth being fed by the same tidal rhythm of the breath.

As you exhale with ‘hum’, inwardly say “that” or “ALL THAT IS”.  Feel how your exhalation releases you into the space around you.  Visualize your exhalation leaving your body through your nostrils and then merging back into the atmosphere, back into infinity, back into “all that is”.

See if you can stay with this contemplation until you naturally begin to settle into a state of unified consciousness.  This may only happen for a few brief, refreshing moments at any one time.  If thoughts, feelings, sensations, emotions arise, acknowledge them, and see if you can come back to the simple mantra of ‘so hum’.

To end, bring your hands into anjali mudra (prayer hands) in front of your heart and close with a moment of gratitude and reflection, soaking up the energy of your meditation into your life and into your whole being.

This meditation can be practiced anywhere and anytime.  Please be kind to yourself and accept that in the beginning you may only be able to focus for a few breaths at a time.  There is no expectation as to how long you need to meditate for.  Always make any practice suit your needs and requirements.

How to Celebrate – My Six Favourite Ways.

June is my Birthday month.  So each year my intention for this month is – Celebration!

And to help you find a way to celebrate in day to day life, I am going to share 6 ways of celebrating life that work for me.  Six ways to nurture your whole being, mind, body and soul.

  • listen to beautiful music (YOU define the meaning of beautiful)


  • spend time in nature


  • enjoy a delicious meal (with friends optional)


  • hug another human


  • do something physical (movement, body treatment…)


  • declutter

There’s no need for complication, no need to spend a lot of money, or to even leave the house.

See if you can incorporate one or many of those ideas into your life and notice what happens.

Please let me know how it goes for you.  And maybe you can share YOUR favourite ways to celebrate with me.


The Meaning of OM

We have all heard the word OM, often we have chanted it, perhaps not so often we have felt or understood the meaning of OM.  So let’s explore it a little.

OM is a Sanskrit word, first felt by rishis (sages or inspired poets) while they were in meditation.  So the idea was to feel the OM, the essence of the OM, rather than the sound of OM. Initially.  Then, people started to chant OM to get the experience of OM.  And so the sound of OM was born.

It is not a religion, nor will chanting it change our religion or belief.  I just want to clarify that.

Apparently, OM represents everything, it is the seed of all creation.  It is the whole universe combined in one word and three syllables A-U-M.

In the yogic tradition, mantra is a powerful tool to focus and quiet the mind.  So by chanting the mantra OM, we aim for the focus, clarity and calm state of the mind.

The Dictionary says:

“ It is a mystic syllable, considered the most sacred mantra in Hinduism and Tibetan Buddhism. It appears at the beginning and end of most Sanskrit recitations, prayers, and texts. “

The magic lies in experiencing the mantra of OM, so when we chant, see if we can feel the power each syllable has as the vibrations move from the lower belly up through the solar plexus, and all the way up to the top of the head. Let the vibrations clear and cleanse our energy system and our whole being.

OM is an auspicious word, it opens our heart, we surrender to something higher than ourselves when we chant OM.

When we start our yoga practice with the chant of an OM, the intention is to harmonise the energy of the group, and to allow everyone to draw the attention inwards, to where yoga practice is most impactful and to where the real joy of yoga resides.

In our classes, we often set an intention with the closing OM, such as –allowing the vibrations to heal and unclench each and every cell in our physical body, or – to send the vibration into a physical, emotional or mental part of ourselves to bring forth more healing, or –to send the healing vibrations of the OM to something greater than ourselves, to a good cause, or to someone else who may be needing some extra energy and healing.

Explore and experiment yourself with this most beautiful seed mantra OM.

Please let me know how it goes for you and what other yoga topics you would like me to explore for you.

Weekday Meditation Class – First Thursday each month

After many appreciated requests for a regular meditation class during the week (as not everybody will be able to attend the Sunday Morning monthly meditation workshop), I’m excited to offer you a monthly meditation class on the first Thursday of each month.

7th June

2nd August

6th September

11th October (second Thursday due to school holidays)

1st November

6th December

This will be held right after our yoga class, from 11.15am to 12.15pm.  You can come for the double (yoga and meditation) or just for one.

It is my mission to allow you to have a pleasant meditation experience.  Meditation is joyful and do-able by everybody.

The emphasis in this class in on experiencing, exploring and allowing. The benefit of meditation lies in the practice, in the doing and exploring. Not so much in the technique. This class also serves the need of the community, as it becomes more obvious through my work in yoga, coaching and healing, that the ability of becoming present, staying focused, clear thinking, calming and slowing our thinking is an essential life skill to have. One that can’t be learned from a book, one that has to be practiced and experienced. Preferrably with permissive guidance.

Be curious, allow yourself to open up to your full potential.

Learn and experience the ART OF MEDITATION in a natural environment, with like-minded people, with an open heart and a curious mind. With me and my experience and wisdom. I’m happy to share and explore with you.
See you on those dates.

This is a casual class and does not require booking.

Yin Yoga and Crystal Bowl Sound Meditation – Masterclass of Relaxation

Friday, 7th September | 18:00 – 20:00 | $30

Friday, 12th October | 18:00 – 20:00 | $30

YIN: 1hr
Yin yoga is a quiet, slow-paced and mostly floor based form of yoga, where yoga poses (asanas) are held for a longer period of time to stimulate the deeper layers of connective tissue.

You will be invited to let go of all muscular effort, allow yourself to come into a pose, be supported by bolsters, blocks and blankets and feel a stretch-like sensation that varies in intensity depending on your own personal preference and physical state of being. You will be encouraged to use your breath to soften, calm and quiet your mind and with that the intensity of the physical sensation.

This is a wonderfully relaxing and flexibility increasing style of yoga

As you make yourself comfortable either sitting or lying down, you can completely let go of all sensation, thought or worry and allow the week that was to simply be as it was.

You will be experiencing a deep sense of physical relaxation and calmness of mind while you are completely immersed in the sound and vibrations of the crystal singing bowls.

A deeply healing and relaxing meditation modality.

Here in our MASTERCLASS, we will explore 60mins of YIN YOGA, followed by 60mins of SOUND MEDITATION.

A fabulous way to let go of the week and start the weekend with intent, clarity and calm.

Although this is an additional service for The Art of Balance client community, everyone is welcome.

No yoga or meditation experience is required.

COST: $30
Book via email –

Payment of $30 reserves your place, and is due with booking.

Bettina Pfannkuch
BSB:733 059

Thank you.

I look forward to sharing this masterclass with you.

Monthly Meditation Workshop – September 2018

Sunday 16th September | 10.00 – 11.30am | class pass or $20

Learn to calm your mind & relax your body.

Discover what type of meditation works best for you and your lifestyle. Relax in an atmosphere of acceptance in our beautiful yoga sanctuary in Frankston South.

Be guided in a very permissive way, so you too can have a positive meditation experience. Allow yourself to have a restful and restorative 90mins.

Our monthly meditation workshops are an effective way to explore different ways of meditation, spot meditation and mindfulness. You can immediately apply what you’ve learned into your day-to-day life. No meditation nor yoga experience is necessary. Everybody is welcome.

To book, sign-up in class or send me an email

I look forward to connecting with you.

Yoga & Meditation URBAN RETREAT

Yoga for Spring – 27th October 2018

Yoga practice and other yogic ways to support your health and wellbeing throughout the season of Spring.

Extensive notes are provided for your perusal.

Yoga Philosophy.

There is more to the art and science of yoga than simply yoga postures (asana).  We will learn about the eight limbs of yoga as brought forward by the sage Patanjali, and how they relate to our yoga practice and our life.

Crystal Bowl Sound Meditation.

Allow yourself to find a comfortable position on the floor.  Seated or lying down.  Close your eyes and simply listen to the sounds and vibrations of the crystal singing bowls.  A deeply relaxing and healing experience that requires no effort on your behalf.

sound medi

Fully Catered for Food.

Sharing food and conversation is another fun part of the afternoon.

DATE:            27th October 2018

TIME:             1pm to 5pm

COST:            $85

BOOKING:   payment of $85 into

Bettina Pfannkuch

BSB 733 059 Acct 512308

confirms your place.

Please email

I look forward to sharing this nurturing event with you.

Sound Meditation – Crystal and Metal Bowls

Sunday, 12th November and 3rd December

+++ Fully Booked +++

Please allow yourself 1hr of selfcare as the need to slow down increases towards the end of the year.

No meditation or yoga experience is required. Simply a desire to rest and rejuvenate.

You will be lying or sitting in a comfortable position and simply listen to the sounds of both, the crystal and the metal singing bowls. Be immersed in the healing vibrations of these beautiful bowls.

Give back to yourself, slow down, rest and relax.

Sign in at the enrolment sheet in the studio or email me at

Cost: $25

Looking forward to seeing you then.



Ganesha Mantra

Om Gam Ganpataye Namah

This is the Mantra dedicated to the Lord Ganesha.

Ganesha is one of the more popular and well known Hindu deities.  He is the one with the elephant head, and known to be the remover of obstacles and negativity.  So chanting the mantra dedicated to him “Om Gam Ganpataye Namah is known to ward off obstacles and negativity.  It is recommended to chant it at the beginning of new projects, new work or a new life stage.

You will also get benefits from hearing the mantra or writing it.

It is translated as:

” I bow down to the almighty Lord Ganesha with all my existence and I accept all his great qualities in myself. ”

Sit or stand in a comfortable position and start to breathe softly and slowly.  When you are ready, begin to chant.  Find your rhythm, your tone, your speed.  Allow the chanting to be joyful and light, without any strain. Give attention to how it feels to chant, rather than whether you get the ‘lyrics’ or the rhythm right.

It is recommended to chant at least 11 times.  Multiples of 108 are considered best.

Have fun with this and pay attention to how you feel, during and after.  Enjoy!

Namaste, Bettina