Cape Town

Song of Reminding Oneself – Bardo Song

2015-08-23 13.21.57

Here is an amazing song about the states of the Bardo, that I came across today, I just love it. It is about life and death. It reminds us to use everyday situations and experiences to improve and liberate our minds. I highly recommend the Tibetan Book of the Dead.

“Tibetan buddhism refers to the six Bardo’s as transitional states; the bardo of this lifetime, the bardo of dreaming, the bardo of meditation, the bardo of dying, the bardo of dharmata, and the bardo of becoming.” See VajraSound

This is also beautifully expressed at Levekunst where you can read the transcript of the audio.

Picture of spring flowers taken just outside of Porterville West Coast Cape Town September 2015.


The Endurance of Rock ~ Letting Go and Surrender

RedDisa (1)

Having always held to the idea of Rock as so exquisitely expressed by Kathleen Raine in 1951:

“There is stone in me that knows stone,
Whose sole state is stasis
While the slow circle of the stars whirls a world of rock
Through light-years where in nightmare I fall crying
‘Must I travel fathomless distance for ever and ever?’
All that is in me of the rock, replies
‘For ever, if it must be: be, and be still; endure.’ “

(from “Rock”, 1951)

I have come closer to the state of being of surrender and letting go, which for me has been an act of courage:

The 13th century Sufi poet Rumi uses a wonderful metaphor to bring this to life:

“Very little grows on jagged rock.

Be ground. Be crumbled,

so wildflowers will come up

where you are.

You’ve been stony for too many years.

Try something different.


Indeed I am ground, I am crumbled.

Image from Wikipedia: The Red Disa which grows on Table Mountain – Disa uniflora blooms along the Aqueduct on the Back Table behind Table Mountain, Western Cape, South Africa

Befriending Your Mind: Cape Town Mindfulness Meditation

meditation buddha

Announcing our first Meetup and Workshop: Befriending Your Mind: Mindfulness Training in the Cape Peninsula, South Africa. Learn Mindfulness Meditation. Book here:

Learn Mindfulness Meditation

Saturday, May 30, 2015, 1:00 PM

Location details are available to members only.

1 M&M’s (Mountain Meditators) Attending

Announcing our first Meetup and Workshop: Befriending Your Mind: Mindfulness Training in the Cape Peninsula, South Africa. Why Practice Mindfulness?Studies have shown that practicing mindfulness, even for a short while, say a few weeks, can bring a variety of physical, psychological, and social benefits. Here are some of these benefits, which e…

Check out this Meetup →

Why Practice Mindfulness?

Studies have shown that practicing mindfulness, even for a short while, say a few weeks, can bring a variety of physical, psychological, and social benefits. Here are some of these benefits, which extend across many different settings:

Mindfulness is good for our bodies: A seminal study found that, after just eight weeks of training, practicing mindfulness meditation boosts our immune system’s ability to fight off illness.

Mindfulness is good for our minds: Studies have found that mindfulness increases positive emotions, while reducing negative emotions and stress (pdf).

“Mindfulness changes our brains: Research has found that it increases density of grey matter in brain regions linked to learning, memory, emotion regulation, and empathy”.

Mindfulness helps us to focus: Studies suggest that mindfulness helps us tune out distractions and improves our memory and attention skills.

Mindfulness very importantly fosters compassion and altruism: Research suggests mindfulness training makes us more likely to help someone in need and increases activity in neural networks involved in understanding the suffering of others and regulating emotions. Evidence suggests it might boost self-compassion as well, lacking a great deal in our daily lives and so important for improved quality of life.

Mindfulness enhances relationships: Research suggests mindfulness training makes couples more satisfied with their relationship, enables each partner to feel more optimistic and relaxed, and helps them feel more accepting of and closer to one another.

Mindfulness helps schools: There’s some scientific evidence that teaching mindfulness in schools reduces behaviour problems and aggression among students, and improves their happiness levels and ability to pay attention. Teachers with mindfulness training show “…lower blood pressure, less negative emotion and symptoms of depression, and greater compassion and empathy.”

Mindfulness helps fight obesity: Practicing “mindful eating” encourages healthier eating habits, helps people lose weight, and helps them savour the food that they do eat.

Payment can be made via EFT in South African rand: Reduced to R350. Contact me via email.

From the Greater Good – The Science of a Meaningful Life:

Like “Sea Glass” One Recent Cold Morning

Reminds me of Heather Nova’s use of like “sea glass”, on a cold rainy morning, over the sea, vast, still, desolate. Here is the music to go with it – the wave came all the way from Africa “and all the things that I forgot that I could feel …all I want is to live as clear as sea glass”:

Photos of False Bay by Carol Knox one recent morning in April, 2015. View from my veranda.

20150414_075749 20150411_075303 20150414_075753

Top Twelve Posts from November, 2014 to February, 2015

“May all beings have happiness…” | Buddhist Quote
An Ounce of Home Mini Buddhist Altar Travel Kit
Dream of a Tsunami and a Tornado | Interpretation?
13 Self-Reflection Tasks for a Viktor Frankl and Logotherapy Workshop #Longreads
Sloughed Off | How I Grew a New Skin Such a Magical Thing
Happy New Year 2015 | Mindfulness Project Free Resources for You
“I Go to Seek a Great Perhaps” – Attributed to François Rabelais
The Normal | The Fallacy of Normalcy | No Wish to be Normal
Depression and Hope – The Danny Baker Story
Belongings in the Sand
The Unfurling of my Heart | A Young Woman’s Journey with Ayahuasca in Peru and the Amazon

Image taken by Carol Knox on #FishHoek Beach, in #CapeTown South Africa.


woodstock healing1 woodstock healing2 woodstock healing3

This looks like an amazing space to perhaps offer Reiki training Arura Reiki Centre in the future or mindfulness meditation. I have inquired about rates. This is the Wellness4Living Venue, in Woodstock. Does anyone know of similar spots in the Cape South Peninsula?

Sea image taken by Carol Knox on Fish Hoek beach February 2015.

Awe | Cape Town Fires Devastate Large Areas


Early today the fire coming over the mountain into Fish Hoek 6am and now 9:30 am. This morning I awoke to the Southern Peninsula of Cape Town burning wildly, with yesterdays fires spreading and causing closure of main roads to and from the Peninsula. Feeling awe – being a feeling of amazement and fascination, invoked by something outside of our usual understanding. We most commonly experience this through spiritual experiences, nature and art. It is amazing how things can change so quickly. Thinking of all those battling the fires and all the living creatures affected by these terrible fires. Great work being done by all the Firefighters, volunteers and countless helpers. Staying away so as not to block access roads for emergency teams.

One realizes in these moments how quickly things can change. A sharp and stark reminder to cherish the moments in the now. Oṃ maṇi padme hūṃ


Image from Wikipedia

Time lapse posted by Jason Kamera.

Image from Wikimedia Commons, not of the Cape Fires #MuizenbergFire but of Invergarry in April 2013.

EyeWitnessNews UPDATE: Fires rage in Cape Town’s deep south #MuizenbergFire


Sea Gulls Surfing and Fishing and Other Birds on Fish Hoek Beach

Fish Hoek beach with sea gulls surfing since yesterday, fishing away. Other birds like pigeons benefiting as well. Thursday morning beach walk. Low tide 8a.m. Studies in silver, blue, brown and grey. The sheer joy of a black dog running in the water.

20150219_081009 20150219_081129 20150219_081509 20150219_081658 20150219_081738 20150219_081740 20150219_082509


Photographs by Carol Knox.

What I Did | Easy Fix | And All was Right with the World

What I did when my coaching session was cancelled: ‪#‎BeachWalk‬‪ #‎CapeTown‬ ‪#‎SouthernPeninsula‬ The lovely mist on the mountain was so wistful in the wind. Lovely boat, shark flag and a duck amongst the gulls. My first walk on the beach since the stint with bronchitis. Just sat on the dune and absorbed the sea spray and sea air. “And all was right with the world.”

20150123_110315 20150123_110424 20150123_110701 20150123_113436 20150123_114001

Response to Daily Post Easy Fix

Photos taken by Carol Knox on a beach in Cape Town.

Feeling Down? Focus on Something you can Do, a Project or a Task that you can Accomplish


When feeling down, depressed or blue, something that characterizes these feelings, is that nothing seems meaningful, life seems colourless and bleak. According to Viktor Frankl, one way to get out of this mind set, or to change these feelings, is to focus on creative things that you can do, uncovering meaning through tasks that you can fulfill. By thinking of a project or task that you can accomplish, you orient yourself towards the future and have something to look forward to doing. If you happen to be feeling down or depressed, try to think of something that you can do, no matter how small. Then throw yourself into action to do it.

Photo by Carol Knox of the valley taken from Trappieskop, Kalk Bay, Cape Town.

Full Moon Gathering Sacred Tripod Kalk Bay Cape Town

20150104_180109 20150104_183631 20150104_183639 20150104_183952 20150104_184746 20150104_185234 20150104_185455 20150104_191054 20150104_193650 20150104_194922 20150104_192615 20150104_191103 20150104_195954 20150104_195956(1)

Full Moon Gathering Sacred Tripod Cape Town – I went. Sacred Earth Foundation of Southern Africa… Although I did not make it to the Tripod, I made it about 3/4 way up, it was spectacular! My bronchitis has left me kind of low in spirit and low in body, so I thought I was due for a pick me up and what better way. Unfortunately, my lungs constricted and I couldn’t breath, so I decided to come down. I think it was Conrad who brought up the rear and was helping with the walk, he very kindly helped and waited, giving a hand up when it got tough. Thanks very much for the patience. One kind of feels bad for holding others up too, so the only thing to do right then was to come back. I took a picture of where I sat when I couldn’t breath any more and then came down.

How beautiful it was walking down. I walked so quietly that once a bird flew right across the path in font of me and another time, one sang and twitterd right beside me in the bos. I held out my hand and let it run across the fynbos, which gave off a beautiful aroma, the vistas were stunning, in the distance I heard the voices of the others who had reached the tripod. Otherwise it was wind, vistas, fynbos, my steps and quiet. The light was changing and beautiful, as it changed the mood shifted, at one point I walked literally enveloped by fynbos. I focused on what was around me – a kind of walking meditation, touching and smelling. My mood certainly has lifted and my lungs are slowly clearing with the help of allopathic medicine bombs, heavy handed phamacology opening me up once a-gain. I think tonight I will sleep well and hopefully not feverishly. You can see Kalk Bay looking down, the sea was so still, it looked almost frozen and the other side of the mountain into the valley. This valley looked like coming over the Outeniqua pass from the side of the Karoo, breathtaking green and teeming life, when I drove towards Cape Town in November. Amazing. The full moon coming down the road towards my car and the pink sun set at 8pm. Thanks to Dean Liprini for organizing: I feel blessed!

Photos taken by Carol Knox.

— feeling happy.

Sloughed Off | How I Grew a New Skin Such a Magical Thing


In response to Daily Post | New Skin

As the little green Suzuki Alto entered the 2 600 foot  Outeniqua Mountain Pass in all its majesty, fecundity and wonder, a magical thing happened. Looking down at my arms, my right one in a spasm of carpel tunnel frigidity, my skin began to slough off, much like the dry skin peeling of a snake. My sight extended to a cartoon like vision of myself, a half crazed red-head, driving a tiny car bulging with stuff, a white rabbit in one of my magical extra hands and a bird-cage in the other. Somehow, entering this pass was like being squeezed from a womb through a birth canal, where I came out the other end with not only new skin, but a renewed awe, hope and enthusiasm for what was potentially to come. I was brand new! This indeed was a R. D. Laing landscape, a circuitous and twisted place, the primal journey of coming into being. A true renewal and metamorphosis, and I thought in the words attributed to Francois Rabelais:


Image from Wikimedia Commons
See Janus Head for more on Laing See also Laing’s Language of Experience