Always Be Dancing

The Art of Movement for Every/body & Mindful Book Reviews By Eve


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Welcome to Eve’s House!

All About Eve

I am Eve. I was born and raised in Brookline, MA in a beautiful, yellow Victorian mansion atop the 2nd highest hill in Brookline. My mother was a paper sculptor and surrounded me with art my whole life. I found self-expression in the art of movement through sports and then through bodybuilding, tap dancing, flamenco, yoga, and Qigong as an adult. Just like my love for cutting paper, learned from my mother, I have created a personal movement style, based on cutting and piecing together different movement styles. I works with all ages and finds delight in adapting my programs for all ages and all abilities.

I love reimagining myself all the time and finding unique and creative ways to fit what I love to do into other people’s lives. I focus on sharing this source of inner freedom with people, to inspire them to feel happier, healthier, more wholesome and for them to be able to withstand the pressure and fluctuations of time.

Thank you all for embarking on this journey of self-discovery with me!

You cannot be in stress and gratitude at the same time. Choose gratitude!

Today’s breathing exercise: Tattva Balance Beyond Stress and Duality

This meditation balances the brain and relieves stress. It takes only three minutes but can have a profound effect.

Posture: Sit in Easy Pose with a straight spine. Raise the arms with the elbows bent until the hands meet at the level of the heart in front of the chest. The forearms make a straight line parallel to the ground.

Mudra: Spread the fingers of both hands. Touch the fingertips and thumb tips of opposite hands together. Create enough pressure to join the first segments (counting from the tip) of each finger. The thumbs are stretched back and point toward the torso. The fingers are bent slightly due to the pressure. The palms are separated. (I realize I did the wrong mudra in class.)

Eyes: Fix your eyes at the tip of the nose.

Breath: Inhale slowly and deeply through the nose. Exhale through the rounded lips in eight equal, emphatic strokes. On each exhale, pull the navel point in sharply.

Time: Continue for 3 minutes. You may build the practice slowly to 11 minutes but note that longer times are only for the dedicated, serious practitioners.

To End: Then inhale deeply, hold for 10-30 seconds, and exhale. Inhale again, and shake the hands over the head. Relax.

Group meditation: Mantra for Creativity: Har Haray Hari Wahe Guru

The mantra for creativity Har Haray Hari Wahe Guru is in four parts and represents the cycle of creative activity. Har represents the seed potential of Infinite Creativity. Haray represents the flow of the Creative Force. Hari represents the manifestation of the Creative Force. Wahe Guru is an expression of joy and wonder at the beauty of this process.  It’s like saying “Idea. Flow. Here it is. Wow!” Here is a video of the movements.

Groove & Flow Playlist 11/2/2020:

Ancient Love by Anoushka Shankar

Voice of the Moon by Anoushka Shankar

Everybody Loves the Sunshine by Roy Ayers Ubiquity

So Lo Que Soy by Monogem

River by Ibeyi

Give Me The Sunshine by Leo’s Sunshipp

Har Hare Hari Wahe Guru by Paramjeet Singh and Kaur


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Awesomeness, Thy Name is Dorktales Storytime!

Dorktales Storytime podcast was just what I needed! These stories make use of traditional fairy tales but the narrator, Jonathan Cormur, restructures and reimagines these tales with smart, funny and creative turn-abouts, creating whole new stories with tons of humor and unique viewpoints that will have the whole family giggling with appreciation. Not only are these humorous and contemporary, these stories generate new ideas and will inspire looking at things from different angles and creative problem solving. 

In addition to these well crafted tales, there is also a series of podcasts that highlight Hidden Heroes in History, which are real stories about people you probably never learned about in school but who have changed history in ways we could have never imagined

One thing I want to add is how much I love the rich content of these podcasts. There is fact and fiction and as a mom driving here and there, one of my favorite things to do is to listen to books in the car. These podcasts fit into just the right amount of time to listen to between locations. Some are fun, some are real, but they are all wholeheartedly interesting and I look forward to each new one’s arrival. I cannot recommend them enough. They bring “feel good” feelings  all around!

Dorktales Storytime Podcast is classic children’s fairy tales told with a geek-ish twist! Jonathan Cormur is the host (and storyteller) of the family-fun podcast that features geeky-retellings of fairy tale classics and true tales about the Hidden Heroes of History. Think Fractured Fairy Tales meets Big Bang Theory and the History Detectives!

In Dorktales Storytime Podcast, Jonathan is joined by his plucky puppet sidekick, Mr. Reginald T. Hedgehog (or “Mr. Redge,” if you prefer) to tell goofier versions of tales that have delighted kids for generations.

The shows are suitable for preschool and early elementary school ages and are an excellent way to keep kids engaged and learning while having loads of giggles and entertainment.

Dorktales Storytime PODCAST is AVAILABLE ON:

 Apple Podcasts: https://apple.co/3kSUJZQ
Overcast: https://bit.ly/dorktales-overcast
Amazon Music: https://bit.ly/dorktales-amazon-music
Spotify: https://spoti.fi/3iNgKHA
Stitcher: https://bit.ly/Dorktales-stitcher
Google Podcasts: https://bit.ly/dorktales-google
Find more on Podcast website: https://jonincharacter.com/dorktales/

You may recognize Jonathan from his work with his mom, Jodi, from Geek Club Books and Zoom Autism Magazine. His new podcast for kids, Dorktales Storytime Podcast, showcases his career as a successful voice actor who also happens to be on the spectrum.  

CURRENT EPISODES:

Dorktales Storytime Podcast EP1: What are Dorktales?

Jonathan Cormur introduces himself as the host and storyteller of the Dorktales Storytime Podcast and answers the question you may be pondering, “What ARE Dorktales?”

Episode webpage: https://jonincharacter.com/dorktales-podcast-introduction/ 

Dorktales Storytime Podcast EP2: Three Little Hogs?!

By Karen Simpson Gardiner

The Three Little…HOGS? Who’s heard of that? According to Mr. Redge, our Dorktales sidekick, it’s a classic tale from the fairy tale cannon! Come hear our storyteller recount the story of hedgehogs Porky, Percy and Peregrin, and their ultimate triumph over the dastardly wolf using a glue pot, rapier and a wheelbarrow. According to Percy, “It’s epic, man!”

Episode webpage: https://jonincharacter.com/dorktales-three-little-hogs/ 

Dorktales Storytime Podcast EP3: Little Red

By Karen Simpson Gardiner

La, la, la, la-la! Have you heard the tale of Little Red Riding Hood? You know, the one about the sweet, innocent little girl in the beautiful red cloak who out foxes the big bad wolf? Well forget that one and think ninja granny with a stealthy rescue plan and fierce tranquilizer dart skills.

Episode webpage: https://jonincharacter.com/dorktales-little-red/ 

Dorktales Storytime Podcast EP4: RumpleTaleSpin

By Amy Thompson

“Rump, who?” asks Mr. Redge as Jonathan spins the tall tale of Daphne, the Miller’s daughter, who must spin thread into gold for a greedy king. It’s an epic yarn involving a magical lawn gnome, a clever guessing game and a Wizard of Oz ending!

Episode webpage: https://jonincharacter.com/dorktales-rumpletalespin/ 

Dorktales Storytime Podcast EP5: Mary Golda Ross

Hidden Heroes of History

By Molly Murphy

The true tale of a woman who reached for the stars! Mary Golda Ross was one of the first women to rise in the ranks of engineering and one of the first Native Americans in the field. Her work in the early days of spaceflight was very important and is still to this day.

Episode webpage: https://jonincharacter.com/mary-golda-ross/ 

Dorktales Storytime Podcast EP6: The Prickly Duckling

By Amy Thompson

After the quacks and croaks of laughter from his siblings and bullying bullfrog, the poor little duckling waddles off through the marshes to find someone who will accept and love him. What about the gaggle of goslings? Or the brood of chicks? “No one understands me! I’ll never fit in,” he cries until he bumps into the best version of himself.

Episode webpage: https://jonincharacter.com/prickly-duckling/ 

Dorktales Storytime Podcast EP7: The Emperor’s New Quills

By Amy Thompson

Is the fancy fabric for the emperor’s new clothes really invisible to those who are not worthy? Or is this a case of double-dealing dupery by two wily weavers? As the emperor struts his stylish self through the streets of his kingdom, it will take one forthright boy to blurt out the naked truth.

Episode webpage   

Dorktales Storytime Podcast EP8: Louis Armstrong

Hidden Heroes of History

By Molly Murphy

A tale of Mississippi river boats, parasol parades and breaking racial barriers! A man that built a music legacy and a legacy beyond music—Louis Armstrong transformed jazz music and became the beloved “Ambassador Satch” who performed all over the world! So much of his life was about a deep passion for music and using it to bring people together. 

Episode webpage: https://jonincharacter.com/louis-armstrong/  

Coming Soon!

·        Dorktales Storytime Podcast EP9: The Boy Who Cried Hedgewolf

·        Dorktales Storytime Podcast EP10: Ready, Set, Slow!

·        Dorktales Storytime Podcast EP11: Tenzing Norgay Hidden Heroes of History

#dorktalesstorytime #dorktalespodcast #podcast #storytime #johnathancormur #storyteller #fairytales #history #jonincharacter #heroes


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Wanna sleep like a baby?

My granddaughter, Aubree

Wanna sleep like a baby? Tonight’s groove and Flow is the kriya for Conquering Sleep, plus foot massages and the perfect bedtime meditation.

Kick the sleep aids and conquer sleep on your own (disclaimer…this is not an easy set)The resulting sleep is blissful!

If sleep is a constant problem for you, practice this kriya regularly for 90 days. It can be done before bed at night or in the morning. We waste billions of dollars on sleeping aids and stimulants when a much safer and more stable approach exists in exercise and meditation. Unfortunately, the exercises take effort; a pill doesn’t. If you choose to put the effort into this kriya, it will eliminate sleep disturbances and give you alertness throughout the day.

I Am by Nirinjan Kaur
Rock On Hanuman (Omstumental) by MC Yogi
Adi Shakti by Benjhamin
Hari Har by Jai-Jagdeesh
Har Haray Hari Wahe Gurut by Kamari & Manvir
Be Still by Beautiful Chorus
Sa Ta Na Ma by Jiwanpal Kaur
Playlist for 10-26-2020

Mimi and Aubree

Many people have difficulty going to sleep even though they are tired. Most of us would agree that the deeper and more peaceful the sleep, the stronger, more focused, more kind  we feel the next morning. There are several things that we can do to promote deeper and more restful sleep:

  1. Slow Down: Before going to bed, begin to slow everything down. Put down your phone. Move slower. Stop ruminating. Make a list of what you need to do the next day and leave the list in another room. This will allow you to clear your mind and also allows the energy to start balancing so you will be able to accomplish what you want to get done, but be free of it for the night. If there is something on your mind that you have not been able to resolve, make a special list turn it over to a higher power (an angel, a god, whatever you relate to) for the night-this power will focus their activity on the list through the night and free you of it.
    Feel complete about the day. Acknowledge yourself for what you accomplished and lessons learned. Forgive yourself for anything that lingers. No one’s perfect, so let it go. Make a list of five things you are grateful for. Prepare yourself to devote the next hours to peaceful, un-preoccupied sleep. You not only deserve it; you need to rest.
  2. Eating Habits: Try to eat your last meal at least 2 1/2 hours before you go to bed. When you eat just before going to bed your energy is tied up with digestion and it is hard to sleep deeply. Eat lightly for your evening meal. Definitely try to not eat animal protein, fried or heavy foods. Soups, salads, steamed vegetables or other easily digested dishes are the best for the evening meal. Eating dairy at night will make it more difficult to get up the next day (so skip the ice cream, yogurt or large glass of milk before bed).
  3. Left Nostril Breathing: The two nostrils are associated with two very different energies. Breathing through the right nostril, we are energized and stimulated. Breathing through the left nostril, we relax and calm down. Our breath naturally changes dominant nostrils approximately every 2-1/2 hours. After eating our nostrils will change to the left to accommodate the energy needed to digest our food. That is one reason why we feel like sleeping after eating.
Grandpa and Aubree

You can tell which nostril is dominant at any time simply by blocking off one, then the other. The dominant one is easy to breathe through and the less dominant one feels like it is blocked.

It is useful before going to bed to sit quietly, block off the right nostril and breath long and deeply through the left nostril. Slowing down the breath to 4 or less breaths per minute also facilitates sleep. You can mentally chant Sat Nam while you breathe to help your mind “erase”.

This meditation below has been a life saver for me.

I do this meditation for 5 minutes every night before bed, plus I usually add on at the end, 4-8 repetitions of the 4-7-8 Breath (see below) just to seal the deal. I sleep through the night now. I do not take any sleep aides.

Breathing and Mantra: Inhale 4 equal parts through the nose, i.e. the inhale is divided into 4 sniffs. Mentally vibrate SA TA NA MA If you do not connect with this chant, you can substitute with something like “I AM So Calm” or “I Will Sleep Deep” with the four parts of the inhale breath.

Hold the breath and mentally repeat 4 repetitions of SA TA NA MA (or your chosen chant). This will be 16 counts

SA* TA* NA* MA* SA* TA* NA* MA* SA* TA* NA* MA* SA* TA* NA* MA*

I* Am* So* Calm* I* Am* So* Calm* I* Am* So* Calm* I* Am* So* Calm*

I * Will* Sleep* Deep* I * Will* Sleep* Deep* I * Will* Sleep* Deep* I * Will* Sleep* Deep*

Then exhale in 2 equal strokes, mentally projecting WAHE GURU (Wonderful/Inner Sage; Wonderful/Inner Guide)

Time: Set a timer for the length of time you want to meditate. Start with a few minutes and work up. I find 5 minutes is a good reset for myself. You can continue for 11, 15, 22, 31 or even 62 minutes. This meditation will often put you to sleep before you complete the allotted time.

4-7-8 Breath (you can also try this as a stand alone bedtime meditation):

Breathe in with your nose for the count of 4.

Hold breath for the count of 7

Breathe out through rounded lips, making a gentle whooshing, for the count of 8

Repeat this 4-8 times; or set a timer and practice for 5-10 minutes before bed.

https://www.3ho.org/3ho-lifestyle/health-and-healing/healing-yogic-foot-massage


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Groove & Flow: Flexibility of the Spine no.1

A flexible spine is the key to youth!

Groove & Flow is only getting groovier!  

We are focusing on flexibility of the spine for the next few weeks.

A flexible spine is the key to youth! Please join me.

Groove: Swimming Dragon

Flow: (Based on) Basic Spinal Flexibility Kriya

Groove and Flow is a specially blended style of embodied movement where participants explore and experience the joy of movement and freedom of expression within a supportive, creative environment, regardless of experience and/or abilities. This class is balanced with movement, tranquility and meditation and participants can be on a mat or in a chair. All abilities welcomed for this one of a kind experience. 

Get creative! Build connections! Create community!

Playlist for G&F 10-19-2020

Garth in a tux in the snow.

Garth Stevenson (All songs are from his album Flying. I highly recommend buying this album. It’s truly magnificent, made even more special if you order a hard copy, as you will receive a beautiful hand made CD envelope. Both of his albums are glorious!)


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Mindful Book Reviews By Eve: Where’s Waldo? Spooky Spotlight Search by Martin Handford

Waldo is back in a made for Halloween special and although he gives a lot of tricks, they sure feel like treats when you solve them! This edition includes a Glow-In-The-Dark slider that reveals hidden in the dark pictures, only adding to the mind boggling fun. This book will last well through this holiday and into the ones for years to come. Every time you pick up a Waldo book, the search begins anew. Hours of fun! I love this book although it makes my eyes see crisscross. All kidding aside, this book bolsters eye strength and concentration and has just the comfort appeal of our beloved Waldo, his striped clothes and the wonderful cast of characters.


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Bedtime Meditation Ideas

Playlist for 10-12-2020

Groove: 

  • I Am by Nirinjan Kaur
  • Adi Shakti by Ajeet Kaur
  • Adi Shakti by Benjhamin

Flow:

  • Rock On Hanuman (Omstrumental) by MC Yogi
  • Salala by Anglique Kidjo f. Peter Gabriel
  • Sea of Stars MC Yogi f. Amanda Giacomini 
  • Om Namo by Eeday
  • I Shall Believe by Sheryl Crow
  • Har Haray Hari Wahe Guru (Meditation for Creativity) by Kamari & Manvir
  • Be Still by Beautiful Chorus

Many people have difficulty going to sleep even though they are tired. Most of us would agree that the deeper and more peaceful the sleep, the more rested we feel the next morning. There are several things that we can do to promote deeper and more restful sleep:

  1. Slow Down: Before going to bed, begin to slow everything down. Put down your phone. Move slower. Stop ruminating. Make a list of what you need to do the next day and leave the list in another room. This will allow you to clear your mind and allows the energy to start balancing so you will be able to accomplish what you want to get done, but be free of it for the night. If there is something on your mind that you have not been able to resolve, make a special list turn it over to a higher power (an angel, a god, whatever you relate to) for the night-this power will focus their activity on the list through the night and free you of it.
    Feel complete about the day. Acknowledge yourself for what you accomplished and lessons learned. Forgive yourself for anything that lingers. No one’s perfect, so let it go. Make a list of five things you are grateful for. Prepare yourself to devote the next hours to peaceful, un-preoccupied sleep. You not only deserve it; you need to rest.
  2. Eating Habits: Try to eat your last meal at least 2 1/2 hours before you go to bed. When you eat just before going to bed your energy is tied up with digestion and it is hard to sleep deeply. Eat lightly for your evening meal. Definitely try to not eat animal protein, fried or heavy foods. Soups, salads, steamed vegetables or other easily digested dishes are the best for the evening meal. Eating dairy at night will make it more difficult to get up the next day (so skip the ice cream, yogurt or large glass of milk before bed).
  3. Left Nostril Breathing: The two nostrils are associated with two very different energies. Breathing through the right nostril, we are energized and stimulated. Breathing through the left nostril, we relax and calm down. Our breath naturally changes dominant nostrils approximately every 2-1/2 hours. After eating our nostrils will change to the left to accommodate the energy needed to digest our food. That is one reason why we feel like sleeping after eating.

You can tell which nostril is dominant at any time simply by blocking off one, then the other. The dominant one is easy to breathe through and the less dominate one feels like it is blocked.

It is useful before going to bed to sit quietly, block off the right nostril and breath long and deeply through the left nostril. Slowing down the breath to 4 or less breaths per minute also facilitates sleep. You can mentally chant Sat or I; Nam or Am (Sat Nam; I Am) while you breathe to help your mind “erase” My mother once told me that she was taught, when she wanted to make a word illegible, that she should, in cursive, write the word apple over the word that needs to be hidden, rendering it illegible. I think of meditation like this. Using a mantra scribbles out our thoughts and makes them “unthinkable”.

This meditation below has been a life saver for me.

I do this meditation for 11 minutes every night before bed, plus I usually add on at the end, 4 repetitions of the 4-7-8 Breath (see below) just to seal the deal. I sleep through the night now. I do not take any sleep aides.

Breathing and Mantra: Inhale 4 equal parts through the nose, i.e. the inhale is divided into 4 sniffs. Mentally vibrate SA TA NA MA If you do not connect with this chant, you can substitute with something like “I AM So Calm” or “I Will Sleep Deep” with the four parts of the inhale breath.

Hold the breath and mentally repeat 4 repetitions of SA TA NA MA (or your chosen chant). This will be 16 counts

SA* TA* NA* MA* SA* TA* NA* MA* SA* TA* NA* MA* SA* TA* NA* MA*

I* Am* So* Calm* I* Am* So* Calm* I* Am* So* Calm* I* Am* So* Calm*

I * Will* Sleep* Deep* I * Will* Sleep* Deep* I * Will* Sleep* Deep* I * Will* Sleep* Deep*

Then exhale in 2 equal strokes, mentally projecting WAHE GURU (Wonderful/Inner Sage; Wonderful/Inner Guide)

Time: Set a timer. Start with a few minutes and work up. I find 5-11 minutes is a good reset for myself. Continue for 11, 15, 22, 31 or even 62 minutes. This meditation will often put you to sleep before you complete the allotted time.

4-7-8 Breath (you can also try this as a stand alone bedtime meditation):

Breathe in with your nose for the count of 4.

Hold breath for the count of 7

Breathe out through rounded lips, making a gentle whooshing, for the count of 8

Repeat this 4-8 times; or set a timer and practice for 5-10 minutes before bed.


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Mindful Book Reviews By Eve: Early Fall Line-Up of Picture Books from Candlewick Press

Flying Paintings The  Zhou Brothers: A Story of Revolution and Art by Amy Alznauer; paintings by ShanZuo Zhou & DaHuang Zhou

Art is powerful and its transformational power takes center stage in this historic tale of the Zhou brothers whose lives and art were shaped largely by the Cultural Revolution in China. This is a heavy theme for a children’s picture book but with the author’s gentle touch of the subject, accompanied by dynamic ink-and-watercolor paintings by the subjects themselves, readers are immersed in the bold artistic style and the courageous spirit of the Zhou brothers. The book focuses not only on the historical moment in time but also on the difficulties that arise in families and those that relate to art, country, and humankind. The book is magnificently illustrated with art by the Zhou brothers themselves, enlivening the tale with a sense of a first hand narrative. This is a wonderful early non-fiction book that introduces two contemporary Chinese artists who were confronted with much suffering and many roadblocks but were still able to rise up and be true to who they really were. 

Grow: Secrets of Our DNA by Nicola Davies; illustrated by Emily Sutton

Knowledge is magnificent and this book is armed to the gills with it. From the beautifully drawn helices on the end pages to the realistic illustrations that bring life to the fascinating world of DNA, this book is a STEAM book for all ages. One of the best takeaways from this book is that although our DNA makes us unique, the fact that uniqueness is a constant for all living creations, only proves that we are all just one giant community. All the same, yet all different. All things grow, all things change. 

The cover drew me right in. The illustrator’s use of a variety of mediums, such as pastels, colored pencils, ink and watercolors are a beautiful blend of the simple and the complex. Although the illustrations are cartoon-like, they craftily capture important details using design elements such as texture, color and line. The illustrations wonderfully carry the science of the subject matter. The characters are diverse, the information is highly accessible and interesting and will surely kick off a larger quest for knowledge. I highly recommend this wonderful introduction to life science.  

Jabari Tries by Gaia Cornwall

Jabari is at it again! He does not let failure get him down. He uses creative thought to problem solve and just has a total CAN DO attitude! The book has a great non-fiction element that celebrates black scientists and doctors who help to fire up Jabari’s determination to figure things out. Jabari is honest and he gets frustrated, but his dad brings in the mindfulness aspect that scientists really need and after a few calming breaths, Jabari is ready to give it another try. Through his efforts, Jabari learns compromise and cooperation and through just enough action and rest time, he learns how to be successful and how to have fun!

The illustrations are fun and I just love the Rube Goldberg machines they come up with and the happy way a family interacts and relies on each other for support and love. Very sweet STEAM focused book and an inspirational story of perseverance, problem solving and creativity. 

Love Is Powerful by Heather Dean Brewer; illustrated by LeUyen Pham

Just like the disco song expresses, Love is the message! Love is, love is the message that I sing to you; Love is the message that I bring to you; Love is the message for a song…. Love is the message for us all! This book shows how a small child, who might be wondering how they can make an impact on the world, that one small gesture can have a much larger effect. This book is a great gateway into the world of activism and brings to light the invisible roots of our global connection. This book gives hope and highlights acceptance and shows how important it is to stand up for human rights for all peoples of the world. This story recounts a true story of the power to unify through love and positivity and how you’re never too young to be an inspiration. The march of diverse characters pulls you right in. They are so endearing with their shining eyes and smiles and pink “cat” hats, the 100’s of hearts floating all around the pages and the beautiful affirmations decorating the signs. This is what the world needs now! I see it right alongside Julian Is A Mermaid, by Jessica Love, as books that will become anthems for the ages. 

Norman: One Amazing Goldfish! By Kelly Bennett; illustrated by Noah Z. Jones

Filled with bright bold colors, this amusing story highlights overcoming fear, the power of the true friendship that one can have with a pet, and a trust in one’s own self-worth. This is a fun read and will keep the attention of young readers who will be able to relate to overcoming shyness when introduced to something new. People might try to douse your inner spirit with negativity but if you are true to yourself, whatever the final result, you will gain confidence, knowledge and above all, self- respect!  Three cheers for Norman the amazing goldfish. This is a delightful story with a positive message!

Will You Be My Friend by Sam McBratney; Illustrated by Anita Jeram

We’ve been waiting a lifetime for this sequel. This book just feels like home. The characters are so familiar and with each illustration of their expressive faces, you fall deeper and deeper in love with them. I just want to stroke the new bunnies sweet pink nose-enough it is cartoon-like, it has an element of realness that just makes them so cuddly. I love the hopping bunnies on the end sheets  that just led you into this story about the joys of discovering a new fiend. This is a warm  and wonderful tale that leaves ample space for children to illustrate the tale for themselves, is a loving portrayal of a young child’s growing independence and the deep seated happiness of finding a new friend.

Thank you to Candlewick Press for all of these amazing books. All opinions expressed are my own.


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Groove & Flow w/ Eve 10-5-2020

Playlist: 

Groove: All songs/ Roy LobbFlow:
Saudade
Sentimentos
It’s Just The Wind
Tango Improvisado
Tomorrow Today
Everything Remains
The Sky Below
Past Perfect
Either/Or
Fade To Black
Puerto Oscura
En El palacio Del Sultan by Juan Martin
Tiferet by Juan Pascual
Tangos De Mi Novia
by Son De La Frontera
Villanesca By Devin Ulibarri
Sat Narayan Wahe Guru
by Ajeet Kaur  (see below for meditation)
Groove & Flow Playlist 10-5-2020
Breathing exercise for calmness and stillness 
4 Part Cycle:
1. In and out with the nose.
2. In and out with the mouth (with a gentle rounded mouth).
3. In with the nose; Out with the mouth.
4. In with the mouth; Out with the nose.
5. Start at segment #1. Repeat.
Relax into a rhythm. Mentally use the mantra Sa Ta Na Ma to keep all breath segments equal length. Concentrate on the mantra. If you lose track, start at segment #1 again. Relax.

“Sat Narayan” Meditation To Reclaim Your Peaceful Presence.

Go with the flow. Allow the currents of your thoughts ebb and flow with your breath. Feel your love flow. Fill every nook and cranny of your being with your inhale and then on the exhale, relax into your inner peace. You can go back again and again to that place inside you that showers you with love, your inner “love shack”. That place inside you that is safe and peaceful. That space inside from which  your whole life flows sweetly. 

The more you are able to relax into a state of inner calmness and stillness, the more you can project outwardly: peace, love, and happiness. 

Mudra: Hands are resting on knees or lap. Thumbs and index fingers touch.

Posture: Sit with a straight spine.

Breath and Eye Focus: Eyes 1/10th open looking at tip of nose or gently closed, focused on the Third Eye (between the eyebrows). The breath will adjust itself as you vocalize. 

Mantra (included all 4 lines as one repetition):

Sat Narayan, Wahe Guru (Sut Na-Rye-Yan, Waaa-Hey Garooo) Meaning: Support & Wisdom

Hari Narayan Sat Nam (Ha-Ree Na-Rye-Yan, Sut-uh naaamm) Meaning: Creativity & Genuineness 

Sat Narayan Wahe Guru

Hari Narayan Sat Nam

Directions:

  • Vocalize along with this recording by Ajeet Kaur, which is my favorite version of the mantra. Put your heart into it! You will find yourself singing it all through the day. 
  • When the meditation has finished, powerfully and deeply inhale while raising arms above your head, and hold for 10-15 seconds. Powerfully and deeply exhale. Repeat inhale-hold-exhale once more with raised arms. Then lower your arms to your lap/knees and sit quietly. Feel the vibrations of the mantra in you and around you.
  • Meditate 1-11 minutes.

May you be bolstered by the vibration of this meditation and granted its strength always!


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Groove & Flow with Eve Costarelli 9-28-2020

About Sa Ta Na Ma:

https://agelessartsyoga.com/instructor-group-yoga/sa-ta-na-ma-meditation/
https://alzheimersprevention.org/research/kirtan-kriya-yoga-exercise/
https://www.kundaliniyoga.org/lesson_15

Two 11-minute versions of Sa Ta Na Ma (Kirtan Kriya):
Nirinjan Kaur https://youtu.be/Zg9NOOM2neA
Gurunam Singh https://youtu.be/UbKpBPYGQ1