SSHA 21-day Challenge: 5 min daily

Join our 21-Day Challenge:

Shantih Shala’s 5-min Daily Practice 

with Josephine Ong


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Photography & video credits:  Nick Fallon

加入Shantih Shala整体艺术的21天挑战:


与导师 王若男


Watch and practice along with the video now 



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SSHA 21-Day Challenge: 5-min Daily Practice

Shantih Shala Holistic Arts (SSHA) is here to offer fun, simple and efficient tools for you to follow as part of the holistic empowerment mission we strive for.

Fusing the power of Mindfulness, Meditation, Yoga, Reiki, Energy Work and the natural healing arts, you will be guided into learning these hands-on exercises, experiment with them in your daily life and share the experience with your community.

We encourage you to do these practices everyday consecutively for the next 21-days, as this is usually how long it takes to develop habits. Feel free to repeat the practices as often as you wish throughout the day, experiment, observe and enjoy the experience!

As you continue to evolve in this journey, enjoy being empowered by the self-reflection process, not to mention having fun helping and inspiring others along the way!


Shantih Shala整体艺术的21天挑战: 


作为21天挑战赛的一部分,SSHA将与您分享有趣,简单且有效的练习工具。 我们将正念、冥想、瑜伽、灵气、能量疗愈和自然疗法的力量融合在一起,引导您亲身体验这些练习,好让您在日常生活中活用起来,并与家人、朋友和社区分享此经验。

我们建议您在接下来的21天内每天连续进行这些练习,因为这通常是养成习惯所需的时间。 全天随意重复练习,尝试,观察和享受此体验!


Jo @ HAF-June 2018-6

Benefits / Outcome of this Challenge

  • Learn simple ways to de-stress, relax, ground and focus
  • As a way to start including active meditations into your daily life
  • Meditation has been proven to promote calmness, clarity and conducive to a good night’s sleep, among many other benefits
  • knowledge is power; to share is to love, inspire and empower – teach others so that they know how to heal themselves and feel good too!



  • 学习简单的方式来协助自己减压、放松、落地和增强专注力
  • 作为每日冥想的入门练习
  • 研究证明冥想可以促进镇静,头脑清晰,有助于睡眠等其他益处
  • 知识就是力量; 分享就是爱,激发和互相给力 ~ 教导别人,让他们也懂得如何自我疗愈并感觉良好!

Jo @ HAF-June 2018-4


  • Choose one out the 3 Reiki principles as the theme of your day
  • Throughout the day, whenever you find yourself feeling stressed/worried/lost/stuck or numb, recite this principle and combine it with the given exercises to support your practice
  • Observe yourself physically, mentally and emotionally before, during and after the practice
  • Record your experience through writing, drawing, taking photos or a short video relevant to your practice (eg: show the meditation you practiced, the place/environment you practiced, or a person/object/place that inspired/triggered the process etc.)
  • Share your experience on your WeChat moments, mention ‘Jo-Shantih Shala’, or on Facebook via the Shantih Shala Holistic Arts Facebook page; encourage feedback and participation from your family/friends/community
  • Everyone is highly encouraged to share these practices with as many people as possible. Those with the highest number of successful skills transference and/or the most significant transformation will stand to win prizes from The White Room at the end of the challenge!


  • 从三个灵气原则中选择一项作为您今天的主题
  • 整天,只要您发现自己感到压力/担心/迷失/卡住或麻木,请背诵此原则并将其与给定的练习结合起来以支持您的练习
  • 在练习之前,过程中和结束后请观察自己的身体,心态和情绪
  • 通过写作,绘画,拍照或录制与您的练习有关的短片来记录您的经验(例如:显示您所练习的冥想,您所练习的地点/环境或启发/触发过程的人/物/地点等)
  • 在您的微信朋友圈上分享此经历,提及“ Jo-Shantih Shala”,或者在Shantih Shala Holistic Arts 的 Facebook 页面分享, 并鼓励您的家人/朋友/社区提供反馈和参与
  • 我们鼓励大家与尽可能多的人分享这些练习。在挑战结束后获得成功技能转移次数最多,或者经历最深层转变的参与者将赢取来自白色空间的奖励哦!

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The Reiki Principles

  • Just for today, I will not worry
  • Just for today, I will not be angry
  • Just for today, I will be grateful


  • 今天我不担忧
  • 今天我不生气
  • 今天我心怀感恩


Exercises to Accompany Your Practice

Exercise #1: The Shoulder Kriya

  • Inhale squeeze shoulder to ears

SSHA 21-day challenge-shoulder kriya

  • Exhale release shoulders

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  • Add sounds to further assist deep relaxation
  • Repeat for 10 times or more, as you wish


Exercise #2: Deep breaths with sounds

  • Inhale deeply
  • Exhale loudly
  • Emphasize sounds to further release all tension and enhance deep relaxation
  • Repeat for 10 times or more, as you wish


练习 #1: 肩膀奎亚

  • 深深吸口气
  • 呼气的时候发出声音
  • 呼气的时候发出声音加以放松效果
  • 重复练习10次或更多,随喜

练习 #2: 深呼吸

  • 吸气把肩膀拉向耳朵
  • 呼气完全放松肩膀
  • 强调声音以进一步释放所有张力并增强深度放松感
  • 重复练习10次或更多,随喜

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Begin + Share Your Practice Today &

Win Prizes at The White Room

Share your experience through:

  1. Your WeChat moments, mention Jo-Shantih-Shala
  2. Via our Facebook page: Shantih Shala Holistic Arts ©
  3. Contact us for further details

You can follow us on Facebook: Shantih Shala Holistic Arts ©

The White Room merchandise



  1. 发布在微信朋友圈内,提及 Jo-Shantih-Shala
  2. 通过我们的Facebook页面: Shantih Shala Holistic Arts ©
  3. 详情和疑问请与我们联系

欢迎跟踪我们的Facebook页面: Shantih Shala Holistic Arts ©

Reiki class-drawing



  1. Why 21 days?
  2. What is Reiki?
  3. How many Reiki principles are there in total?
  4. What does Kriya mean?

Hint: most of the answers can be found on this website or the Shantih Shala Holistic Arts Facebook ;p


  1. 为什么21天呢?
  2. 灵气是什么?
  3. 灵气原则一共有多少个?
  4. 奎亚 (Kriya)是什么?

暗示:所有的答案都可以在此网站和 Shantih Shala Holistic Arts 的Facebook 页面找到哦

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Your Thoughts & Feedback Matter

How did you find this experience overall? What did you learn or discover? How did these practices affect your daily life? Would you like to learn more about holistic healing and empowerment through our courses and sessions?

We would love to hear from you!


Facebook: Shantih Shala Holistic Arts

Skype: Shantih Shala

WeChat: Jo-Shantih-Shala

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整体上您对此经历感觉如何? 您学到了什么或发现了什么? 这些练习如何影响您的日常生活? 您是否想通过我们的课程和工作坊了解有关自然康复、促进身心灵健康与平衡的信息?



微信: Jo-Shantih-Shala

Facebook: Shantih Shala Holistic Arts


Online & Offline Private Sessions Also Available


Contact us to for details and bookings 详情和预约请联系我们

Private Sessions-Feb 2020-ENG


Private Sessions-Feb 2020-CHN

Courses, News & Events  


wellness special-Feb 2020


May 2020-Reiki

Reiki + Energy Healing Level I~II

Immersion Courses May 2020

~ open for registration now

Find out more:

Connect with yourself on levels never known before, gain invaluable insights into the psyche, receive creative solutions and much more… we invite you to dive into the never ending rewarding journey of Reiki & Energy Healing!

Contact us to inquire about the Bring A Friend & Early Bird Offer

Jo @ HAF-June 2018-5

Frequently Asked Questions & more 常见疑问


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Gift vouchers + healing tools also available

  • Help someone who may appreciate some healing or support; we offer vouchers, plus gifts of love and care
  • Healing tools available: custom-blend, certified organic essential oils to fit your specific requirements, crystals, natural air fresheners, salt lamps and more…

礼券 + 疗愈工具宝贝也有哦

  • 赠送礼券当贴心小礼物给需要协助、关爱和支持的朋友、家人、同事
  • 各种疗愈工具宝贝:私人定制、经认证全天然和有机香薰以正对你的独特要求和需要, 自然水晶石,海盐油灯等等…


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About Your facilitator: Josephine Ong, Malaysia  

Enriched with over 10 years of teaching experience, Josephine Ong is the founder and leading therapist of Shantih Shala Holistic Arts (SSHA). She is a skilled Wellness TherapistEnergy Healer, Yoga Teacher and Personal Trainer internationally recognized by Yoga Alliance, Yoga Arts Australia, Sivananda Vedante (Institute) Training Academy of Chennai (India) and ACE (American Council On Exercise).

Since 2008, Shantih Shala Holistic Arts (SSHA) was founded to serve as a platform promoting empowerment through the healing arts, specifically via Holistic practices to manage the Mind, Body and Heart. With the mission of helping others to empower themselves on a physical, mental and emotional level holistically, SSHA offers effective, high quality skills and practical professional expertize.

Josephine has helped empower many individuals from all kinds of backgrounds to achieve their goals by incorporating their personal interests with various tools and methods. Her work is a fusion of various disciplines that includes Energy Healing, Sound Therapy, Reiki, Counseling, Yoga, Ayurveda, Meditation, Feldenkrais, Cranial-Sacral Therapy, Aromatherapy, Shamanism, physical exercises, Massage, Music, Art and Dance.

Today Josephine bases herself in Shanghai, China, as she manages The White Room, a healing and coaching space located at the heart of the city. At the same time, Josephine continues to travel globally to deliver SSHA programmes in China, France, Thailand, Malaysia etc., dividing her time between Shanghai and working as a Visiting Practitioner and Alternative Wellness Therapist at international health and wellness resorts including Six SensesChivasom, Rayavadee, Liv Nordic Spa & Wellness, Viking Cruises and so on.

Josephine’s full bio:

Jo @ 9 clouds3

你的导师: 王若男,马来西亚

作为“Shantih Shala-整体的艺术”(SSHA) 的创始人和首席治疗师,Josephine Ong 拥有超过10年的教学经验。

Josephine是一位经验丰富的健康顾问、能量治疗师、瑜伽老师和私人教练,她的教师资格分别通过国际性专业机构的认证,具体为美国瑜伽协会(Yoga Alliance)、澳大利亚瑜伽艺术联盟(Yoga Arts Australia)、印度金奈希瓦南达吠陀(研究所)培训机构(Sivananda Vedante Training Academy of Chennai )和美国运动委员会(ACE)。

“Shantih Shala-整体的艺术”(SSHA) 创建于2008年。作为一个工作平台,“Shantih Shala-整体的艺术”(SSHA)帮助个人在疗愈艺术中,特别是通过促进身心灵健康与平衡的各种练习,实现个人内在力量的提升。“Shantih Shala-整体的艺术”(SSHA)提供高效优质且具有实践性的技能组合,帮助人们在身体、心理和情感层面上提升个人内在力量,从而协调地平衡身体、头脑和心灵的关系。

Josephine依照参与者的个人兴趣,运用各种各样的方式和方法,已经帮助不同背景的人们加强内在力量从而实现其自身目标。她的工作融合了多种方式,包括能量治疗(Energy Healing)、声音疗愈(Sound Therapy)、灵气(Reiki)、身心健康咨询(Counseling)、瑜伽(Yoga)、阿育韦达 (Ayurveda)、冥想(Meditation)、费登奎斯教育(Feldenkrais)、头部按摩疗法(Cranial-Sacral Therapy)、芳香疗法(Aromatherapy)、萨满疗愈(Shamanism)、身体训练(Physical Exercises)、按摩(Massage) 、音乐(Music)、艺术(Art)和舞蹈(Dance)。

时至今日,Josephine居住在中国上海; 作为重要的疗愈工作地点,她经营的“白色空间”坐落于这个城市的中心位置。与此同时,Josephine继续在世界各地旅居工作,在中国、法国、泰国与马来西亚等国家,开展 “Shantih Shala-整体的艺术”(SSHA)的工作项目。除了在上海的教学之外,她还担任国际著名疗养胜地或机构比如Six Senses, Chivasom, Rayavadee, Liv Nordic Spa & Wellness, Viking Cruises等的客座老师和特聘健康治疗师。




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