7 days of Meditation, Yoga and Cleansing

Meditation and Yoga

Come and join me for 7 days of mindfulness cleansing.

Are you feeling sluggish?

Stuck in a funk?

Uninspired and bored?

If the answers are yes, yes, yes, then you definitely need to take on this next challenge and it will be a challenge, but a good healthy one at that.

I am offering you an opportunity to cleanse your body and mind for a 7 day duration.  All I am asking in return is your full commitment and dedication as this is what it is all about, having the discipline to make a positive change.



Start date for the meditation sessions: Monday 4th Dec – Mon 11th Dec at the Wellness Movement Studios

I have been wanting to do a cleanse for a while now and try and do at least one or two a year to give my body, digestive system a break and mentally reset good habits.  It’s very easy, as you know to get caught up in bad lifestyle habits such as diet, drinking too much coffee, alcohol etc and as I am feeling an intuitive need to have a good clean out, I invite you to join me in this process.   It is a good time of year to do a cleanse as it will set you up for more mindful indulgence during the Christmas season, you will be more sensitive to what you are putting in your body and therefore it will be a natural decision to decline to a second helping of Christmas pudding :).

There will be no charge, just koha (donation) if you would like to give something back. The koha will be given to a cancer organisation to help people that don’t have a choice and are fighting for their lives.  This is my intention behind making this 7 day commitment.  It’s a very small period of time in the big scheme of things with many health benefits.

The first step, like I said is to mentally make this commitment, then set an intention for the reasons why you would like to do it.  You may want to devote this 7 days to someone you may have lost, or perhaps to someone you know is suffering.

We will practice Metta  meditation (Metta bhavana, or loving-kindness meditation. It is a method of developing compassion and comes from the Buddhist tradition) in order to give compassion on an energetic level out to those less fortunate than ourselves.  To send strength, courage, love and so much more to people in need.

In order to make this happen (for those of you who work) we will be starting our meditation sessions at 7am – 8am.   The first morning of meditation we will arrive at 6.40am so I can teach you your uddiyana bandhas and settle ourselves in for the week to come.  I won’t be teaching during the meditation time but will give guidance when needed and am happy to answer questions after the session. Each session will be 45 minutes of actual sitting and timed for this duration.  If you are dealing with past injuries or find it physically challenging to sit on the floor, then chairs will be available to use.  Yoga is encouraged during this time and you will have many options to choose from at the Wellness Movement Studio.

The cleansing side of things go hand in hand with meditation, to get the full benefits of this practice.  It will be a raw cleanse for the full 7 days and depending on your constitution and work schedule you can either choose to stay just on juices, herbal teas, dandelion coffee or introduce salads, raw veggies.  Everything needs to be raw and organic in order to detox the body.  So no dairy, wheat, grains, gluten, sugar (small amounts of honey ok), coffee, alcohol, cooked foods.  It is preferable to buy organic produce if you can.

Try and use lots of ginger as it is a good blood purifier, has strong anti-inflammatory and anti-oxidant effects, helps digestion, reduces nausea and helps to fight the flu and common cold, to name a few.

As an optional extra to support you in this week of cleansing, Ange Palmer, Medical Herbalist is offering a ‘Cleanse Pack’ via The Nelson Herbal Dispensary.  If you are serious about being apart of this challenge, then please confirm your attendance and let me know whether you will be wanting to purchase a ‘Cleanse Pack’.

Firstly, a 100ml tonic blend of 5 herbs to support the liver, gut and nervous system (a weeks supply) and selenium liquid for antioxidant and immune support – 50ml Orthoplex Selenium Drops (take 5 drops daily, 2x  in water or juice).

The value of these two items is $58.50 but they are being offered together at $48 for those partaking in this cleanse.

The daily routine will look something like this:

On arising you will practice 7-9 Uddiyana bandhas (on an empty stomach).  I will teach you how to do these in our first morning meditation session.  If you are on your moon cycle, you can leave these out.

Drink your warm lemon or apple cider vinegar with a small amount of honey or leave the honey out.

Make your way to the Wellness Movement by 7am to begin your 45 minute Metta meditation.

Before having a shower do a dry skin brush either with coarse hand gloves or body brush.  If you can, in the shower rub either coconut oil, sesame oil or almond oil into the skin  (depending on your Ayurvedic constitution) and just before you get out of the shower, turn it to cold.  Doing something you are not used to and probably resistant to, every single day takes a lot of mental strength. And overtime, this mental strength and discipline will become an automated habit that echos into every area of your life such as diet, drinking coffee etc.

Juice or herbal tea time.  Or if you are dashing off to work, fill up a thermos of dandelion coffee to help detox the liver.  It’s very important to drink your freshly made juice as soon as you make it, so unless you can make one at work it will be better for you to stick to herbal teas, dandelion coffee and perhaps salads with an olive oil, lemon dressing.

This is not a serious cleanse, just an opportunity to change bad habits, clear the mind and gently cleanse, detox the body and give a little back to the Community.  The more we practice meditation the more sensitive and in tune we become to maintaining the balance in our bodies and minds on all levels.

If you are a big coffee drinker, then this will probably be the hardest part for you……..to give it up!  During this cleanse you will need to be drinking at least 6-8 glasses of filtered water a day to help flush out toxins and  if you find you are getting withdrawal symptoms then Ange Palmer from the Herbal Dispensary will mix up the most suitable herbal concoction for you.

Yoga and Meditation


Here is a rough outline of what your daily routine will look like:


Working Schedule

·        Upon arising practice 7-9. Uddiyana bandhas.

·        Shower before meditation or after, dry brush skin first  then rub one of the 3 recommended oils, depending on your constitution (if you’re not sure what your Ayurvedic constitution is, then use almond oil as it is a nice light one) into the skin, pat dry.

·        Drink warm lemon or apple cider honey mix to stimulate the liver.

·        Wellness Movement for your 45 minute meditation session.

·        Fresh juice, herbal teas or a dandelion coffee.

Lunch time:

·        Fresh juice, herbal teas or a dandelion coffee or fresh salad, depending on energy levels.

·        Maybe a yoga class.


·        Same again, just do different juice mixes, either vegetable or fruit.  No cooked foods, salad dressings, dairy, eggs.  All Raw.

Fresh herbs out of the garden is a good way to garnish salads.

·        Try and meditate for at least 10 minutes before you go to bed.



Not Working Schedule

·        Upon arising practice 7-9. Uddiyana bandhas.

·        Drink warm lemon or apple cider honey mix to stimulate       the liver.

·        Wellness Movement for your 45 minute meditation session.

·        Home to shower, dry brush skin first then rub one of the 3 recommended oils (depending on your Ayurvedic constitution) into the skin, pat dry.

·        Fresh juice, herbal teas or a dandelion coffee.

·        Maybe a yoga class.

Lunch time:

·        Fresh juice, herbal teas or a dandelion coffee or fresh salad, depending on energy levels.

·        Rest, read a book, sleep.


·        Same again, just do different juice mixes, either vegetable or fruit.  No cooked foods, salad dressings, dairy, eggs.  All Raw.

Fresh herbs out of the garden is a good way to garnish salads.

·        Try and meditate for at least 10 minutes before you go to bed.




  • Purification
  • Rejuvenation
  • Revitalization
  • Rest for the digestive system
  • Clearer skin
  • Anti aging effects
  • Reduction of allergies
  • Weight loss
  • Detoxification
  • Spiritual awareness
  • More energy
  • Better sleep
  • More relaxation
  • More clarity, mentally and emotionally
  • Become more inspired
  • Positive dietary changes

If you have any questions feel free to contact me and I’ll get back to you as soon as I can.


“Compassion, tolerance, forgiveness and a sense of self-discipline are qualities that help us lead our daily lives with a calm mind.” Dalai Lama.

Lets do this, you know you can.

I am available to answer any questions so please feel free to contact me.

I will be posting various recipes and information that you can use on my facebook page from now until we start on the 4th of December, so stay close for updates.





About Julie Stephens

I started my yoga journey approximately 30 years ago and after many years of travelling around the world I decided I was ready to commit myself to becoming a yoga teacher. The draw card for me was/is more of the spiritual aspect as I have always been curious about the bigger picture, meditating and finding contentment. The physical side was an added bonus. In the late 90s, I was living on the Gold Coast in Australia and practising regularly at the Gold Coast Yoga Centre. In 2000, I started my yoga teacher training apprenticeship – at that time it didn’t have an end to it. I was basically told that I would be finished my training when they saw that I was ready. This took 18 months of practising six days a week, 30 hours a week. There were no excuses for missing the training and if I didn’t turn up, I would have been expelled from the program. With hindsight, this was one of the most important lessons I learnt, as it gave me the dedication to continue my six-day-a-week practice no matter what the circumstances were and I can tell you, there were many interesting situations where I would be practising amongst the local people in Mongolia, China, The Tibetan plateau, Nepal, India etc, on trains, planes, airport disabled toilets because they were big… anyway, my point being, is that I had to maintain this combination of devotional practice and study which has allowed me to gain a much deeper knowledge and understanding of the amazing art and science of yoga. Since I qualified I have owned a yoga studio on the Gold Coast, taught in Korea, Taipei, Hong Kong, Shanghai, Mexico, Sri Lanka, Thailand, Australia, Bali and of course New Zealand, which is where I am now based. For me this has been the perfect balance of doing what I love, teaching yoga and travelling. I am blessed to have trained with a lot of great inspirational teachers along this journey, such as Erich Schiffman, Donna Farhi, Seane Corn, Shiva Rea, Rodney Yee, Ana Forest, David and Sharon, the founders of Jivamukti, Andrey Lappa from Universal Yoga, Nicky Knoff (Iyengar), John Friend (Anusara), David Soul Ray, Lance Schuler, Clive Sheridan and of course my teachers: Kameron Story, Mark Togni and Suzanne Grey from whom I learnt the Ashtanga Primary and Second series, Vinyasa Flow, Restorative Yoga, meditation and pranayama. The style of yoga I predominantly teach is Vinyasa Flow, which leads you through a flowing series of postures with an emphasis on the breath. Options are given and the yoga class is structured so that each pose prepares the student for the next. Everybody can do my yoga from a beginner level, pre-natal, general through to advanced. In the beginner and pre-natal yoga classes the emphasis is on the foundations of yoga with the correct use of props ie; blankets, blocks, straps and bolsters, to enable the student to practise safely. I also teach Hatha, Iyengar and Ashtanga Yoga. I offer beginners’ classes and yoga therapy. The class environment is positive and fun, so you can feel at ease and comfortable to practice at your own level, after all it is ultimately about your own self exploration. As a yoga teacher I feel truly honoured and privileged to be able to share such an ancient practice – one that offers not only great physical benefits, but ultimately allows us to be mindful, happy and content.

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