Silence, Stillness, Solitude and Simplicity.

You might
wonder if this is the next new buzz word in
psychology or the next in activity... But no its not,
it is a time old tradition that possibly got lost when
we got busier and more distracted in life. So this
blog is about helping you to understand these
concepts, to explore and practise them and to
consider the option of living a more contemplative
life...
Welcome!

What is contemplation?
In the Merriam-Webster dictionary contemplation is defined as the act of
thoughtfully looking at something for a long time. They also explain that it
implies to be in deep reflective thought and the act of considering the
spiritual with attention. But possibly my favourite definition is: the act of
regarding steadily. This definition really summarises contemplation
perfectly when you think of the fact that contemplation is an act
something that you actually, wilfully do, in a way a meditative intent.
Then
the
regarding
part
that explains how
contemplation is at
the core an intent
to allow reflection
and
awareness.
And then finally the
steadily which so
beautifully
states
that contemplation
is done by being
grounded, but also
allows a deeply
groundedness
in
your life.
And who does not
want
that...
a
groundedness... a
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sense of being rooted and OK and in touch with who you are. The practice
on contemplation is more than just a daily meditative exercise but rather
the process of allowing you to deeply connect with yourself. In this process
you start to battle the obstacles inside of you rather than the external
demons, which in turn transcends the 20 minutes of contemplation and
flows to a more stable, connected and content life.
Contemplation and its separate entities: Silence; Stillness; Solitude and
Simplicity is in fact an invitation to get to know yourself intimately and to
start to life from a place where you deeply connect to your Higher Power
and your true self.
What is Silence, Stillness, Solitude and Simplicity?
Silence, Stillness and Solitude are
the individual components of an
inter-dependent process. These
elements combine to allow us a
deeper sense of peace and
gratitude as they are the
foundation
of
contemplative
practices and lifestyles. When we
practice these three elements,
they allow within us a space that
is both a resting place (in your
Higher Power, Divine Self or even
just in Peace), but also an
openness to deeper insight and acceptance. This then flows through to
your life in a way that enables simplicity and supports compassion.
Silence is all about our mind space and how we are so distracted by
internal and external noise that we do not hear what is. Practising silence
teaches us to listen to ourselves, others and to our Higher Powers. The
capacity to listen to what is, is our greatest asset when we need to discern
what is really truthful in our lives.
Stillness concerns our gut and our constant need to live from our gut, to
be instantly gratified and to always be rushed and busy. By allocating
stillness within ourselves we learn to engage properly with ourselves,
others and our Higher Power. This allows us to understand our defences
and reactions. Through stillness we can limit these instant reactions and
transform them into appropriate, internalised and compassionate
responses.
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Solitude is focused on the heart area of our being. By practising solitude

we learn to be more present to ourselves, others and our Higher Power,
not because we have to, but because we want to. This is the discipline to
aware and present in the here and now and to be completely focused on
the current experience. Being more open to solitude enables us to limit
our addictions and distractions that we often employ to not be
authentically present.
These combined aspects cultivate a life of simplicity. In a simple life you
can let go of distracting actions or destructive thoughts to really focus on
the core of your being and to live a life that is disciplined and content
through interior motivation.
Where do these practices come from?
In the contemporary field of psychology we often hear of mindfulness and
meditation practices. Although there is a popular tendency to engage with
these activities, contemplation is a practice that stretches ages back. The
most beautiful thing about contemplative practices is that it transcends
religions and even cultures and races as traces of it can be found in most
spiritual practices and ideologies.

We find contemplation in the Christian religion from the early wise desert
mothers and fathers and later in the
The contemplation posture
monasteries and even later in the
mystics and saints of the middle The contemplation posture is one of
ages. A very large influence in attention and intention! This means
contemplation comes from the East that you sit in a position that does
where various Buddhist traditions not entice you to fall asleep or lose
have initiated meditation practices focus.
and to this day is highly acclaimed for When you sit on a chair make sure
their
compassionate
and it is an upright chair with your back
contemplative way of life. Similarly supported in a straight position.
anecdotes and insights are found in Plant both feet firmly on the floor
the Zen and Tao religions. The daily and then slowly drop your chin a
Muslim prayers are a testimony to little to your chest.
how centering prayer and mantras You can also sit on the floor. Make
have kept Islamic believers grounded sure your hips are tilted slightly
in their faith. We even have modern forward to keep your spine upright.
day mystics like Mother Theresa and It helps to sit on a pillow or rolled
the 14th Dalai Lama that promoted up towel. Keep your back straight
the use of contemplative practices. an again drop your head to your
Contemplation is thus not new, heart. Make sure that in both
your
shoulders
are
unique or even exclusive, rather it is positions
relaxed. Meditation pillows, yoga
tried and tested, it is well practiced and appreciated. Most of all it is the
most inclusive practice regarding the self and other that you will find in
our universe.
The continuous of this collective wisdom lies in our willingness to
intentionally allow healing and growth from these practices.

Try an experience...perhaps the body scan (as explained in the

instructions at the end of the blog)

What is the wise mind?

The wise mind is a concept
that originates from the
mindfulness movements. In
other movements it is also
called the true self or even
the authentic self. This is
the
place
within
your
psyche that you are fully
aware, non judgemental and
content.
In Mindfulness the wise mind refers to where you are not over involved
with your thoughts and rationalisation, but also not overwhelmed by your
emotions. It is the place where both are integrated and work together to
support you in functioning in a healthy way. From the wise mind you make
choices that are rational and truthful, but still makes space for compassion
and insight regarding your emotions.
When we consider the true self/false self concept we know that being your
true self is where you are the most authentic and real towards yourself,
your thoughts, your emotions and your needs. It is in this place that I do
not permit the false self to take over and rule my actions, but I am
compassionately curious about my false selfs defence mechanisms and
try to respond to them in an appropriate way. The false self gets caught up
into three basic need patterns:
-

The need for security in this mode I am overly concerned with

what I have and I need to feel more secure by having more. This
includes obsessing and worrying about the things that you have and
also do not have. These can be materialistic items or even your
family, your job etc.
The need for power in this mode I am overly concerned with
control and will do anything to feel more in control. This includes
control over situations and even over others.
The need for affirmation in this mode I am overly concerned with
what others think of me and I am constantly seeking love and
approval from others.

These needs are part of our human impulse reactions, but can become
extremely detrimental if we only allow them, the false self within us, to
surface. These false needs take us to a place where we are obsessed

about pleasure, power, being praised, positions in life, popularity, prestige

and even over productivity.
The true self reflects very different qualities as the self is more aware and
therefore more tolerant of the needs without simply reacting when a need
is triggered. It allows for processing of the need through considering both
the emotional and the logical mind comes to a grounded and well thought
through solution. Here are some characteristics that you will experience
when you act from within the true self:
-

Your focus will be relational towards yourself, others and the world
You will be more unflappable in the face of resistance
Your focus will be in the here and now
Your lifestyle will speak of contemplation and
compassion
You will be in wonder and awe about yourself, the world
and others
You will trustfully surrender to your higher power
You will release
You will be open
You will position yourself towards peace
You will be unoccupied with yourself, whilst
maintaining a good sense of self and selfnurturing
You will take responsibility
You will allow insight without fixing or rescuing others
You will be more aware of your own wounds and be compassionate
towards the hurt you carry.

It is important to note that contemplative practices do not automatically

and magically change you in a person that lives from the true self. It
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simply allows you the spaces to access your true self through the
sparkling moments of the practice.
Try an experience...perhaps connecting to your wise self through
a visualisation

What are the benefit of contemplative practices and lifestyle?

So if contemplation does not guarantee that I will from now and forever
forth live in my wise and true self, what is the point? Contemplation is
basically the resting point, the point to stand still in order to re-root
yourself and to allow the true self to surface. The point of contemplation is
therefore to give you access to the real you, without the fear and anger
and defences and overcompensations.
In essence it allows you to change the inner critic to the inner observer
and through this you will have moments of insight, compassion and
growth. I love the explanation by Chris Heuertz, that it is called a practice
because it is a practice. I therefore do not have to get it right as I will
forever be practicing and through the practicing my real self surface. This
also explains that you cannot hold any expectations as to what should
happen and how you should contemplate, through the position of rest
what needs to surface will surface. So I am basically practicing to trust.
Remember that in contemplation there is no good and there is no bad,
there simply is...
When you practice
regularly
your
insecurities
and
fears will start to
surface
in
your
practice and you
will start to notice,
understand
and
respond to them.
When they surface
in your practice it
will lead to them
surfacing less in
your everyday life.
So, in practice...
and not in my marriage, at my work, towards my children and possibly
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most detrimental, towards myself. In this way contemplation transcends

the practice itself and flows into your life. You will move further away from
reactions and closer to you true needs and inner wisdom. That is living a
contemplative lifestyle!

Try an experience...perhaps the Examen (as explained at the end

of the blog)

The room and the inner room.

The space in which you practice can have an
added healing benefit. The room in which you
practice should be a safe and sacred space to
you. You can make a meditation corner in your
house with lovely candles and comfortable
pillows or you can pick a favourite chair as
your contemplation spot. It is important to
make sure the space will allow you to focus
properly on your contemplation, whilst still
being calming and tranquil. Some people even
use nature as their meditation spaces, walking
or being in nature contributes to the sense of
serenity and contemplative focus. So go and
explore some spots: sit in a garden or in a
church, find a quiet corner in a coffee shop,
create a space in your house, go for a hike or
walk a labyrinth. Remember that creating this
physical and geographical room will lead to
you creating room for yourself in your own life.
This leads us to the inner room. The inner
room refers to your intentions and openness
towards yourself and your contemplation
practice. Do not hold any expectations over
yourself
or
your
practice,
but
be
compassionate and non-judgemental. There is
no right or wrong or even a goal. In
contemplation it is simply about being. But the only way to truly be is to
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permit your heart, body, soul and mind to find safety and space in your
inner room.

Daily rituals and regular practices.

In order to allow the grounding experience of
our practices to transcend into our lives we
have to establish a regular practice pattern.
These practices will become the me-time
rituals that will keep you connected to yourself
and through this to others. It is recommended
that you do 2 practices of 20 minutes each a
day. Although this is completely up to you and
your lifestyle. You might also have different
practices on different days in order to have a
more holistic experience of all the different
practice options. It is possibly good to start with shorter practices and
build your way to a 20 minute practice. Think also about what time of day
would best suit you that will be without excessive distractions and where
you are able to enter that inner room of rest.
You can make use of technology in this regard as well. There are
wonderful apps that time your practice and remind you of when your
practice will start. There are also a number of apps available that provided
guided meditations that can also form part of your practice regime.
Building your practices around rituals can help you to focus your intention
on the practice rather than on what happened or what will happen in your
day. Lighting a candle at the start of your practice or starting and ending
with stretches can be some ideas to enter your practice. Morning or
evening rituals are also helpful to establish a regular practice that in time
will become a habit. An example of such a ritual can be that you wake up
in the morning, do some yoga poses or stretching, sit for your 20 minute
practice and then write down your intention for the day. An evening
practice can be to first write in your journal with a cup of tea and then to
do a 10 minute breath practice focused on gratitude.
It is important to find what would work for you and to enjoy the
exploration of these different practices...

Try an experience...perhaps the

explained at the end of the blog)

breath

contemplation

(as

Body Scan
Sit or lie in a comfortable position
Gentle close your eyes and allow your body to settle in
Notice your body now as if from the outside consider, without changing or
judgement. Notice the position, the temperature and the tension.
Become aware of your toes, the balls of your feet, your insteps, your
heels.
Notice your calves, shins, thighs and hamstrings.
Notice your lower back, your middle back and your upper back.
Feel your neck, your shoulders and your arms. Notice all the way down to
your wrists and palm and fingertips.
Become aware of the tension and position of your stomach, then chest,
become aware now of your breathing.
Allow your awareness to move to your face, then to your skull and then
finally allow yourself to notice your current thoughts
Notice your internal organs, the flow of breath and the beating of your
heart.
Then connect to the emotions inside of you.
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Stay for a few moments in silence and compassionate curiosity about your
body
Then send energy, warmth and attention to the areas of tension and
stress, allow your body to move to a position of comfort and well being
Then slowly exhale and return to your present moment.

Examen
Sit in an intentional contemplative position
Gentle close your eyes or allow them to settle
Take a few moments to calm your body and to deepen your breath.

Then mindfully consider your day and the activities that you engaged in.

Contemplate where in your day you felt the most consolation

(can be replaced with connection/hope/joy etc...)
Allow yourself a moment of gratitude towards this moment

Contemplate where in your day you felt the most desolate

(can be replaced with rejected/despondent/fearful etc...)
Allow yourself a moment to consider what this incident revealed about
you, your actions or your current process

Now spend the next few minutes in complete stillness and contemplation
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Taking a deep breath in you allow yourself to set an intention, hope or

wish for the rest of the day or the day that will follow
Then slowly exhale and return to your present moment

Breath contemplation
Sit in an intentional contemplative position
Gentle close your eyes or allow them to settle
Take a few moments to calm your body and to deepen your breath.

Spend the next few minutes in complete silence, stillness and solitude

Allow a single word, image or phrase to come to the fore

Allow this one word to know follow your breath, meditating on the word as
you inhale and meditating on the word as you exhale

Continue focusing on your breath and your word throughout your silent
practice
Then slowly exhale and return to your present moment

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Notes: Simply accept the first concept that pops up dont overanalyse or plan this.
Your word can be one word i.e. breathing in: hope, breathing out: hope or two words of
words with two syllables i.e. breathing in: hope, breathing out: -full for hopeful. If you are
practicing this contemplation as a conversation with your higher power you can change
your word into a request or desire, i.e. be my hope... or help me. You can also read
a poem, phrase or scripture and use a sentence or request from the reading as
your breath word or phrase. Some people like to change their breath word for
every practice, whilst other chooses to only have one in all their practices.

Centering prayer
Sit in an intentional contemplative position
Gentle close your eyes or allow them to settle
Take a few moments to calm your body and to deepen your breath.

Spend the next few minutes in complete silence, stillness and solitude

Allow a single word, image, phrase or movement to come to the fore that
you will use as your anchor during your practice

Now allow your body, mind and soul to enter complete silence, stillness
and solitude.
Whenever your attention shift or thoughts drift away from the
contemplative resting space, drop your anchor word and allow it to guide
you back to the silence
Follow this process of centering throughout your practice time
Then slowly exhale and return to your present moment

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Guided meditations: Forest visualisation

Sit or lie in a comfortable position
Gentle close your eyes and do a quick body scan to relax your entire body
and to deepen your breath
Allow your mind to be still and open and then follow in your imagination
this visualisation:
Imagine yourself walking on a path through a forest. The path is soft
beneath your feet. You smell the mixture of soil and leaves and moss. Your
body relaxes with every step.
You breathe in the fresh air and notice the blue open sky. The temperature
today is perfect not to warm and not to cold. The sun filters through the
trees and touches your skin with its warmth and the leaves gently rustle in
the breeze.
You take a moment to listen to the sounds of the forest, the birds singing
and the welcoming sense of peace. You notice the elements of the forest,
the beautiful trees and the colourful flowers.
As you walk through the forest you find yourself becoming increasingly
relaxed. Your muscles lengthen and become warm; your breath deepens
and rhythmically matches your steps
Tall trees grow on either side of the path. Picture the different types and
enjoy the feel of their different barks. Admire the colours and even the
wonderful scent of the forest around you.
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Allow yourself to gently explore the forest further. Perhaps happening

upon a stream or finding a quiet place to sit. Enjoy your time in the forest
and allow yourself to take deep breaths of the fresh clean air. Spend as
much time in the forest as you need
When you are ready, return to your
present moment. Do so with new
energy and a sense of revitalisation
and deep calm.

Guided meditations:
Peaceful Ocean
Sit or lie in a comfortable position
Gentle close your eyes and do a quick body scan to relax your entire body
and to deepen your breath
Allow your mind to be still and open and then follow in your imagination
this visualisation:
Imagine that you are near the ocean, just before sunrise. You are perhaps
on the beach or sitting on a bench or hammock overlooking the ocean.
Picture the details of this calming space. The water is smooth, the day is
just-just turning lighter, the air is cool and pleasant and the palm trees are
gently swaying in the wind.
You smell the refreshing scent of the ocean and dig your feet deeper in to
the soft sand. The ocean is the bluest blue and you can see far out. It will
turn into a very pleasant day.
But around you everything is still calm and tranquil. Once in a while a
seagull sweeps down for a meal, but mostly it is just you and the tranquil
ocean.
You watch the waves as they gently roll into shore and then retreat again.
The waves are calm in the early morning and you can gently follow their
ebb and flow with your breath. Breathing in as they roll in and breathing
out as they flow back. A gently and calming rhythm.

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Stay on the beach and in this tranquil state. Admire the day as dawn
changes into sunrise and the day is filled with beautiful light and new
hope.
When you are ready to return, inhale a deep breath and exhale any
residual tension, carrying this image of the ocean and a beautiful start of a
day with you throughout your day.

Prayer beads and mantras

For this practice you would need a set of prayer beads. There are beads
available that is custom to most religions.
Before you start your practice decide on your mantra for the session.

Sit in an intentional contemplative position

Gentle close your eyes or allow them to settle
Take a few moments to calm your body and to deepen your breath.

Hold the prayer beads gently in your hands and finger each bead between
your forefinger and your thumb as you repeat your mantra or prayer.
Your original marker will indicate when you have completed the prayer
cycle

Spend the next few minutes in complete silence, stillness and solitude
Before you gently open your eyes and return to the present moment.

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Examples of mantras:
Ohm | I am unique and special | I can trust |I let go and release...
You can even use familiar prayers or popular quotes...be the change you want
to see in the world...

Meditative reading
Before you start your practice decide on a poem, text or scripture of 2 3
sentences that resonates with you and that you would like to use in your reading

Sit in an intentional contemplative position

Gentle close your eyes or allow them to settle
Take a few moments to calm your body and to deepen your breath.

Read the text the first time allowing the words to simply flow over you
without necessarily picking anything out. Spend a few minutes in silence
contemplating this reading
Read the text the second time allowing a word, phrase or image from the
text to come to the fore. Spend a few minutes in silence contemplating
this phrase or image.
Read the text the third time and then complete the sentence: What I hear
in the text is... Spend a few minutes in silence contemplating this
Read the text the fourth time and then complete the sentence: What I
would like or need is... Spend a few minutes in silence contemplating this
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Read the text the final time and then simply allow it to wash over you
again.
Spend the next few minutes processing and internalising the text and then
spend another few minutes in complete silence and stillness.
When you are ready open your eyes and return to the present moment.

Some poems or texts...

On letting go...
To let go is to be thankful for the
experiences that made you laugh, made
you cry, and made you grow. It's about all
that you have, all that you had, and ...all
that you will soon gain. Letting go is having
the courage to accept change and the
strength to keep moving. Letting go is
growing up. It's realizing that the heart can
sometimes be the most potent remedy. To
let go is to open a door and to clear a path
to set you free."

On strength and weakness

The same wind that uproots trees
makes the grass shine.
The lordly wind loves the weakness
and the lowness of grasses.
Never brag of being strong.
The axe doesn't worry how thick the
branches are.
It cuts them to pieces. But not the
leaves.
It leaves the leaves alone.

James Hillman

Rumi

On the truth within you...

On responsibility...

There is a great fire that longs to burn

you
Dont let fear imagine a separation.
It is only yourself, burning for the truth,
The truth burning for itself.
Knowing this, give yourself, without
reservation:
In ecstasy the fire burns.

I am here and it is now

I can do nothing to change my past,
But I can influence my future.
I am only one and I cant do
everything,
But I can do something.
I will not refuse to do the things I can
do.

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Transformation Fire by Jennifer

Welwood

I will do what I can, with what I have,

Right here where I am
And I will do it right now.

On begining...

On courage and hope...

I love all beginnings, despite their

anxiousness and their uncertainty,
which belong to every commencement.
If I have earned a pleasure or a reward,
or if I wish that something had not
happened; if I doubt the worth of an
experience and remain in my past then
I choose to begin at this very second.

You may not always have a comfortable

life and you will not always be able to
solve all of the world's problems at
once but don't ever underestimate the
importance you can have because
history has shown us that courage can
be contagious and hope can take on a
life of its own.

Begin what? I begin. I have already

thus begun a thousand lives.

Michelle Obama

I choose to begin by Rilke

Morning pages

This practice was developed by Julia Cameron as part

of her book: The Artist Way...
This practice should be done first thing in the
morning. Have enough stationary with you.

Make sure you are comfortably seated and take a moment to connect to
your breath and your body
Put your pen to the paper and start to write in long and unending
sentences whatever enters your stream of consciousness
Write endlessly for the next three pages or 15 minutes
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Sit back and take a deep breath before becoming aware of any insights
and messages that have become clear through your writing.

Remember: Write down anything that enters your thoughts and do not worry
about your style of writing or about the perfect words. Allow yourself to simply
put pen to paper to facilitate the process of becoming aware of your current
ideas and emotional state.
Other than a journal morning pages are not to go back to and read again as the
activity is only a means to a clear mind, you therefore do not have to hold
onto your writings.
Repeat this exercise regularly for increased clarity and
open start to the day

an

Labyrinths
A labyrinth is a walking meditation that leads you to uncover what lies within
you, therefore a journey within. See the list for labyrinths below...

Stand on the outside of the labyrinth and take two deep breaths to calm
your body and clear your head.
You can start by setting an intention or simply allowing an open space for
awarenesss to surface. As you enter the labyrinth be mindful of either
intention
Walk towards the centre very slowly and with full mindfulness
Whilst walking in focus on your intention or allow your mind and soul to be
simply focused on the sensory experience of the walk.
Once you have reached the centre stand for a moment in receptivity and
openness... allow clarity, awareness or inner wisdom to arise within you

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Walk out whilst contemplating this awareness, celebrating the new ideas
and looking forward to the integration of these wisdoms
As you step out of the labyrinth spend a moment in gratitude towards
yourself and the world

Other labyrinth intentions:

Releasing | Receiving |Returning
Confusion | Clarity | Resolutions
Death | Transformation | Rebirth

Western Cape Labyrinths

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Barrydale, Lemoenshoek: 11-circuit Medieval; strictly by appointment only,

frazerp@iafrica.com, 028 572 1643.

Cape Town, St. George's Cathedral: 11-circuit Medieval; Pat Ellis,

shop@sgcathedral.co.za, 021 424 7360.

Cape Town, Hertzog Boulevard: 11-circuit Medieval; Beverley Schafer,

beverley@red-dot.co.za

Cape Town, Oude Molen Eco Village: 7-circuit Classical; Lulu Erasmus,
lulucapetown@yahoo.com, 021 447 4294, 082 453 9795.

Cape Town, Robben Island: 7-circuit Classical; info@robben-island.org.za

Kommetjie, Slanghoek Lighthouse: Contemporary, Reconciliation Labyrinth;

Clare Wilson, clare@labyrinths.co.za

Hout Bay, Earth Temple: 2 x 7-circuit Classical; by appointment only, +27 (21)
790 1366.

Noordhoek, Biophile: 7-circuit Classical with Medicine Wheel in centre; Cathy

Winter, imadjin@gmail.com, 072 287 2803.

Clovelly Beach: 5-circuit Contemporary; Joanna Castle, joanna@jaywalk.com

Franschhoek, La Croix du Sud: Contemporary; William Collins,

william.collins@lcds.co.za, 021 876 2874, 082 949 1937.

Stellenbosch, Jan Marais Nature Reserve: 7-circuit Medieval; Terry de Vries,

terrydevries@mweb.co.za, 082 442 5623.

Stellenbosch, Rustenberg Wine Estate: 11-circuit Medieval;

wine@rustenberg.co.za, Pietman Diener, 021 809 1200.
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Stellenbosch, Simonsig Family Vineyards: 7-circuit Classical;

wine@simonsig.co.za, 021 888 4900.

Somerset West, Ongegund Lodge and Conference Centre: 7-circuit Classical;

info@ongegund.com, 021 858 1554.

Atlantis, Camphill Village: 7-circuit Classical.

Moorreesburg: 7-circuit Medieval; park opposite old age home.

Onrus, Greek chapel: 7-circuit Classical.

Napier, Mariley Retreat House: 7-circuit Classical; Christine Tyler,

christine@tyler.co.za, 028 423 3761, 084 585 8851.
Robertson, Soekershof: 5-circuit Classical and 3-circuit Contemporary; Herman
van Bon, Yvonne de Wit, soekershof@lando.co.za, 023 626 4134.

Oudtshoorn, Jamstreet Farm: San Vitale Labyrinth with wine bottles; Danie du
Plessis, danie@jamstreet.co.za, 082 510 0516.
Oudtshoorn, Le Petit Karoo Range: 7-circuit Classical; Florence Chanel,
chanel@lepetitkaroo.za.net, 073 457 3932.

Plettenberg Bay, The Heath: 7-circuit Classical.

Wellington, Doolhof Wine Estate: 11-circuit Medieval; 021 873 6911.

Barrydale, Patatsfontein: 7-circuit Classical

Barrydale: 11-circuit Medieval; by appointment only, adharma@telkomsa.net

Betty's Bay: 7-circuit Classical

Cape Town, Woodcliff Walk in Tamboerskloof: 5-circuit Medieval; Myles Wilson,
myles@woodcliff.co.za

Oudtshoorn: 7-circuit Classical; Ronelle Louw, htlouw@samedical.co.za.

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De Rust, Horses Helping Humans: horse labyrinth; Alta Reynolds,

alta@futurenet.co.za.

Somerset West, Heldervue: 7-circuit Medieval; Susan Greeff,

susunny@mweb.co.za.

Somerset West: 7-circuit Classical; Theresa Wilson, theresa@greenspace.co.za.

Somerset West, farm: 7-circuit Classical and Horse Labyrinth; Vivien

Routledge, vroutledge@mweb.co.za.

Stellenbosch, Karindal: Earth Spirit: 7-circuit Classical; Terry de Vries,

terrydevries@mweb.co.za.

Stellenbosch, Uniepark: 7-circuit Medieval; Sarie Berkhoudt,

susarajwessels@gmail.com, 084 510 1147.

Stellenbosch, Meerlust winefarm: 7-circuit Classical (concentric).

Stellenbosch, Winelands: 7-circuit Medieval, Ilse van Baalen,

ilsevanbaalen@telkomsa.net.

Stellenbosch, Helshoogte pass on farm: 11-circuit Medieval, full moon walks,

lizbrom@mweb.co.za.

Vanwyksdorp, Blue Sky Organics: 11-circuit Medieval; Liz Eglington,

lizeglington@netconnect.co.za

Vyeboom, Chiltern Farms: 7-circuit Medieval.

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Other activities...
Other activities to consider as part of your silent practice...

Mandala colouring and adult colouring pages

Mindful eating a piece of chocolate or fruit
Blowing bubbles and watching them pop
Hiking in a place of nature
Prayer in a place of religion
Breathing exercises
Gratitude journaling
Zentangle or Doodling activities
Making a Zen garden
The practice of Yoga, Thai Chi or Qi Gong
Regular practice of group meditations
Movement therapy i.e. Nia, 5Rythms or Biodanza

Acknowledgements: Various experiences and inputs have been considered in the compilation of
this workshop guide. A special acknowledgement with regards to both content and insight to Chris
and Phileena Heuertz, founders of the Gravity Centre.

Resources

For more on mindfulness:

-

Mindfulness, a practical guide to finding peace in a frantic world

Mark Williams and Danny Penman
The Miracle of mindfulness Thich Nhat Hahn
Full Catastrophe Living Jon Kabat-Zin
A Mindfulness Stress Reduction Workbook Bob Stahl and Elisha
Goldstein

For more on silence:

-

www.gravitycentre.com
Active Meditations for contemplative Prayer Thomas Keeting
Mystic Soul Teresa B Pasquale
Live in a better way The holiness the Dalai Lama
Pilgrimage of the soul Phileena Heuertz

For more on labyrinths:

-

www.labyrinthsociety.org
www.rainbow-labyrinths.co.za

For doodling and Zentangle:

-

www. zentangle.com

For more on contemplation in Cape Town:

-

Centre for Christian Spirituality: www.christianspirit.co.za, 1 Chapel

Road, Rosebank, Cape Town, 021 686 1269
Kagyu Samye Dzong Cape Town: www.kagyu.org.za/capetown, 6
Morgenrood road, Kennilworth, Cape Town, 021 761 2978
Tushita Kadampa Buddist Centre: info@meditateincapetown.org, 21
Loch Road, Rondebosch, Cape Town, 021 685 3428