Journey to Wholeness


Are you feeling sick or tired all the time?
Are you happy with your life or are you thinking there must be something more for you out there?
Are you up for a wholesome rest where you can transform your health and your life?

If you say yes to either one of these three questions, let us walk with you hand in hand to live a better life – Mind, Body and Soul.

Journey to Wholeness – Transformational Health Retreat
11-13 December 2015 – Vila Air, Lembang, Bandung

During this 3 Day 2 Night Retreat, you will:

  • Discover and take action to live your life purpose
  • Learn simple yet powerful self-healing techniques
  • Start practicing meditation or mindfulness in your daily life
  • Use yoga to balance your body, mind and soul
  • Relax, take a break from the daily routine, return to your wholeness

Expect surprises… more exciting programs await you!

This retreat is facilitated by:

Amelia Devina
A Quantum Healing Practitioner & Intuitive Coach, Amelia’s goal is to help you find out who you truly are, why you are here, and what you should practice to be the best version of yourself. She does that by giving you tools (healing, reading, coaching, wisdom) that you can immediately apply to improve your life, relationship, career, health and many more than you can possibly dreamed of. Read her blog at

Joshua S. Lie
A naturopath, energetic healer and meditation facilitator. He was trained in various highly respected Australian complementary and alternative medicine institutions such as Charles Sturt University, Nature Care College and Awareness Institute. He believes in the healing power of Mother Nature. Joshua has great success helping his clients with holistic approach combining herbalism,shamanism, Reiki and meditation. His specialisation is in helping psychosomatic illnesses and chronic health problems. Visit his website at

Silvia Hendarta
A yoga instructor, meditation facilitator and founder of Wannabe Zen, Silvia is teaching in several yoga studios around Jakarta. She is trained to teach yoga at Satyananda Yoga Australia, Fitness First Asia, and Byron Yoga Australia. Silvia is into health & wellness, spirituality, coffee, good books, and endurance sport (she is a marathoner & triathlete). She blogs at

Register now – see, hear, and feel the transformation!

Get your early bird prices till 19 November 2015!

Contact: Karuna Center (Fandi) 021-56728264 WA 081287783338

Please kindly share to all your friends, this might be something they’ve been looking for. Thank you and see you there!

Tips for beginner triathletes from a beginner


I just did my second triathlon last Saturday at Sungailiat Triathlon 2015. Sungailiat is in Bangka island, part of the Bangka-Belitung Province, to the east of Sumatra island, Indonesia. I remember the first time I joined triathlon last year I was quite nervous and I read up many beginner triathlon tips from the web. So here’s something from my experience that may help ease new triathletes to this fun and awesome sport.

1. Try the shortest distance first

If this is your first time dabbling in triathlon, join the shortest distance, the sprint distance category, which is half of the Olympic distance. It’s 750 m swim, 20 km bike, and 5 km run. 750 m swim is 15 times length of Olympic size pool, not so bad isn’t it? Definitely achievable. The 20 km bike, as long as you know how to ride a bicycle, should be OK. And the 5 km run? Walk it if you have to.

2. Try open water swimming before the actual triathlon event

For many people the biggest challenge is the swimming part, because (a) they’re unsure how far 750m is, and (b) it’s at the sea. To get a feel of how far 750 m is, swim 15 times length of Olympic size pool, I promise you it’s not that bad. No access to Olympic size swimming pool? Find out the length of the pool you can train in and divide 750 with the length of the pool. But it’s much nicer to train in longer pool, I suggest you find an Olympic size pool nearby. If you are afraid of swimming at the sea, join open water swim training before the actual triathlon. Swimming at the sea is different than swimming at the pool. There are no black lines as guide, we can’t see the bottom, the water isn’t so clear, there are waves, and of course the water is salty. Joining an open water swim training give you the opportunity to familiarize yourself with the new conditions. (Confession: I didn’t do any open water swim training before my first triathlon, but I do dive and I’m quite comfortable at sea)

3. Build endurance

In a sprint distance triathlon you’ll be continuously moving for more or less 2 hours (give or take half hour, depending on your speed). So you’ll need to build your endurance accordingly. As a benchmark, if you’re able to run a half marathon (21 km) comfortably, you’ll be OK in sprint distance triathlon.

4. Plan your transition

Prepare your things neatly at the transition area. Hang the bike on the correct post. Prepare your shoes, socks, your race bib, helmet, sunglasses, drinks, food. Lay them out neatly near the bike; you don’t want to fumble through your bag during transition. Go through the sequence mentally when you’re arranging the transition area – transition 1 (from swim to bike): goggles & swim cap off, wear socks, wear shoes, wear helmet and clip it on, clip on race belt or put on bib number, wear sunglasses, take bike off the rack, don’t mount it yet, walk/run with the bike to the mounting area, and then mount the bike and start pedaling. Transition 2 (from bike to run): dismount from the bike, walk/run the bike to the rack, hang bike back on rack, change shoes to running shoes if you’re using different shoes, take helmet off, put cap/visor on, and run out.

5. Chillax!

During a triathlon coaching a few weeks ago, Coach Dillon from Metasports kept reminding us “Chillax, baby!” Hang out towards the back at the start line so you don’t get trampled on by the fast ones during the swim. And just keep moving forward in all the swimming, biking, and running in a chilled, relaxed way, no need to rush and raise the heart rate too high. Our aim is to have fun and enjoy the race, not stressing ourselves out!

6. Finish with a big smile

The last leg is running. Even if you’re very tired, try to run the last 100 meters towards the finish line, and put on your happiest face so you can get an awesome finish pictures!

My finish picture of last year's Sungailiat Triathlon, my first triathlon experience

My finish picture of last year’s Sungailiat Triathlon, my first triathlon experience. Photo courtesy of Cahyo Agung Nugroho

Note that I’m also a beginner triathlete and the above are just general tips. Go to for more complete resources on triathlon, including training plans and other stuff.

Image source: Singapore 2010 Youth Olympic Games

Health is wealth


It is health that is real wealth, and not pieces of gold and silver.
~ Mahatma Gandhi

It is said that health is the only true wealth. I agree; without health, there’s nothing else. Without health we can’t enjoy anything – the world, the people around us, the food we eat, the nice house we live in, etc. But peculiarly we very often forgot about this, and put health in the backseat.

I’ve been through that. Somehow I placed my health secondary to career. I worked 12 hours a day (sometimes more), didn’t exercise, didn’t eat properly, smoked cigarettes, hunched in front of a screen all day. Gulped coffee to keep me going and pulled all-nighters when needed. My body protested by giving some warning signs. There were the monthly flu, the headaches and lethargy. Fell ill several times, although I didn’t need to be hospitalised, the doctors ordered a few days of complete rest at home.

Thankfully along the way my priorities got sorted out. I must thank yoga for that, it was through yoga that I became more in touch with myself, and started to adopt a healthier lifestyle. It didn’t happen overnight, but the small changes accumulated. Now it’s been years since I fell ill or had the flu. I very rarely have headaches or feeling unwell. I have reasonably good energy level during the day and sleep soundly at night. Not only baseline healthy, I can say now I’m fit as well, I participate in endurance sports for fun.

There are plenty of healthy lifestyle advise out there, there’s no lack of resources to get started. And there’s nothing new really, it’s all common sense. No quick fixes, no magic pills. It boils down to the choices we make everyday. Here’s a list of the small changes towards healthier lifestyle that I did.

  • Reduce sugar intake. The fastest way to do this is by not adding sugar to your tea or coffee (obviously), and give up packaged drinks (soft drinks, bottled juices, anything in tetrapaks, instant 3in1 hot choco, etc). Read the nutrition label and see the sugar content.
  • Eat more naturally. Always choose food that is least processed. Avoid instant & packaged food. Avoid biscuits and snacks. I know sometimes it is not practical, but just do the best we can.
  • Exercise. Find an activity that you like to do, that moves the body in such a way that it raises the heart rate and get some sweat going. For me it’s yoga and running, now I include strength training as well. The key here is finding what we enjoy doing, be it dancing, swimming, basketball, martial arts, whatever. If we enjoy it, we’ll stick with it.
  • Eat more vegetables and fruits. Always have some fruits ready at the fridge, bring easy to peel fruits to work (eg bananas, oranges). Order salad if we eat out.
  • Drink enough plain water. I used to keep a 2 litre jug at the desk at work and my target is to finish the water in a day.
  • Savor the food we eat properly. Take time to enjoy the texture and flavor, and chew thoroughly.
  • Go to sleep and wake up at the same time everyday. The body functions better with a routine. Sleep enough that when we wake up in the morning we feel fresh and alert.
  • Drink freshly squeezed lemon water in the morning.
  • Avoid junk food. Try to prepare food at home as much as possible. If this isn’t possible, find a healthier food vendor, take a healthy catering if necessary.
  • Have enough quiet downtime. Journalling, meditate, read, anything that gives the body-mind a break, a quiet time.

Now I’m fine-tuning my food intake by consuming more alkaline and sattvic food. I adapted this from a book that my guru published, The Wellness Sense, a practical guide for physical and emotional health based on Ayurvedic & yogic wisdom. It’s available in ebook format from Amazon.


This book is not only about food. There is explanation on the body’s constitution (the three doshas), yogic and Ayurvedic cleansing practices, cycle of disease, mental afflictions and detoxification, and much more. Swamiji summarized healthy living in three key points: simplify our life (in all aspects), everything in balance and moderation, and always remember to be grateful for this life we’ve been blessed with.

When we are healthy, we can enjoy life fully, and that’s the whole point of living isn’t it? To enjoy the creation. With a healthy body and mind, we can continue doing what we do best in the best way we can, and continue contributing to others and to the world.

I believe that the greatest gift you can give your family and the world is a healthy you.
~ Joyce Meyer

The essence of yoga and all the faiths and traditions is to be easeful in body, peaceful in mind, and useful in life. The aim of yoga is to make the body healthy and the mind tranquil and pure. With a pure mind and a healthy body, you become a useful instrument for God.
~ Sri Swami Satchidananda