Always Be Dancing

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


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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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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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Yoga Books and Online Health and Wellness Classes at the Morse Institute Library

I am so lucky!

A few years ago, I taught teen yoga workshops for the library. They were a lot of fun and I really enjoyed sharing them with the community through the library. One of the best things, is that all programs through the library are open and accessible to all and are free of charge for the participants.

Fast forward to now. The teen librarian shared my name with the adult programming coordinator and voilà! through a generous self-help grant, I am now offering my Groove & Flow series through their online event portal (search for yoga in calendar). Here is the link to my online yoga video-library. Along with my classes, the library has been able to bring a fabulous online Qigong program with Dr. Ming Wu and Dr. Wei Li. Here is the link for the online Qigong video-library.

I skimmed though the library’s yoga book selection and created a list of books that I thought would compliment my teaching. Of course, there are so many yoga books available, so my list is just a snap shot of some. This list does not include children’s books (here’s are two good blog posts I wrote “My Top 20 Books About Yoga For Kids” and “21 Mindfulness and Yoga Books and card Decks For Kids”)

  • Accessible yoga: poses and practices for every body by Jivana Heyman  
  • Adaptive yoga moves any body by Mindy Eisenberg  
  • Autumn winter spring summer by Sandra Sabatini, Silvia Mori
  • Chair yoga for seniors: stretches and poses that you can do sitting down at home by Lynn Lehmkuhl
  • Chair yoga: seated exercises for health and wellbeing by Edeltraud Rohnfeld
  • Chair yoga: sit, stretch, and strengthen your way to a happier, healthier you  by Kristin McGee  Gentle yoga : a guide to low-impact exercise by Lorna Bell and Eudora Seyfer
  • K.I.S.S. guide to yoga by Shakta Kaur Khalsa 
  • Lilias! yoga gets better with age by Lilias Folan
  • Relax into yoga for seniors : a six-week program for strength, balance, flexibility, and pain relief  by Kimberly Carson, MPH, E-RYT; Carol Krucoff, E-RYT 
  • Relax into yoga for chronic pain: an eight-week mindful yoga workbook for finding relief and resilience by Jim Carson, PhD, Kimberly Carson, MPH, C-IAYT, Carol Krucoff, C-IAYT  
  • Restore and rebalance : yoga for deep relaxation by Judith Hanson Lasater, PhD, PT  
  • Yoga for body, breath, and mind : a guide for personal reintegration by A.G. Mohan
  • Yoga for healthy aging : a guide to lifelong well-being by Baxter Bell, MD, Nina Zolotow
  • Yoga for women by Shakta Kaur Khalsa 
  • Yoga for women : wellness and vitality at every stage of life by Shakta Khalsa 
  • Yoga for osteoporosis : the complete guide by Loren Fishman, Ellen Saltonstall  
  • Yoga in bed : awaken body, mind & spirit in fifteen minutes by Naomi Sophia Call    
  • Yoga mind & body by Sivananda Yoga Vedanta Centre  


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Groove and Flow Online September-December 2020

I am excited to have the opportunity to bring to the community Groove & Flow classes through the Morse Institute Library’s Online Event Portal.

My next Groove & Flow is Saturday September 19th at 11:00AM. Registration is open now.

Groove: Late Summer and the Earth Element

Flow: Balance, Harmony and Rhythm 

Coming Soon:

Mondays @ 7PM (Registration opens 2-weeks ahead of each date)

Monday: September 28

Mondays: October 5 & 19

Mondays: November 2, 16 & 30

Monday: December 14

Please check out my latest blog post 

Purpose, Intention & Patience

Check out my videos on YouTube


I am available for:

  • Motivation sessions. Please let me help motivate you! 
  • Online classes for Adults and Children. Privates and groups.
  • Video production for private and community use. 
  • Please email me for more information AdamAnt_Eve@hotmail.com

The next Grounding In Community will be held on Natick Common, Sunday September 27th 1:30-2:55. I hope you will join us for inspiring community connecting event. I will be leading a wonderful short Groove & Flow activity for everybody to enjoy.


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Tres Mujeres in the Park

Picnic in the Park: Music and Dance of Spain

with the Boston Arts Consort

Sunday July 26, 2020

4:00PM

Knyvet Square, Brookline

(St. Paul & Thatcher Streets)

Clara Sandler ~ Mezzo-Soprano

Eve Costarelli ~ Flamenco Artist

Linda Papatopoli ~ Piano

Bring your picnic and blanket, and enjoy the colorful music and dance of Spain. (Cancelled if it rains. 617-835-0876)

Follow us on FaceBook and BostonArtsConsort.org

*Wear masks and practice social distancing.*


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Groove & Flow with Eve presents The Woman’s Set

Here is a video of the Kundalini Kriya The Woman’s Set. I have timed each exercise at 2-minutes with roughly 1-minute between for meditative reflection on the energy within the body. This is an minimal instruction video while I actually complete the practice, so you are doing it with me. It feels very nice to do yoga together. Please join me!

Here are some pose variations that might make the practice more accessible for you. Adaptation is a beautiful gift to yourself to enjoy the practice from where you are with no comparison and no expectations.


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Eve Costarelli’s Online Offerings: Groove and Flow Yoga and Dance Breaks (all ages; all abilities) May-June 2020

All of my online group offerings are being offered without a set fee to enable broader participation. I gratefully accept donations of any amount.If you are able to do so, please make a donation, through Venmo, PayPal or check (info included below)*

My Tween/Teen/Adult and my Tots+ classes will be continuing through June and I encourage you to take advantage of them. After-School Yoga will resume in September.

In addition to group classes, I am offering private sessions. I am a certified therapeutic yoga teacher with over three-decades of teaching experience. I am passionate in my love for yoga and dance and for making movement accessible and possible for all. I love designing personal practices that will enhance your quality of life. I would love for you to enjoy the experience of my yoga. My ideal clients are children, women and families for these private sessions. Please contact me at AdamAnt_Eve@gmail.com for private lesson rates.

Practitioners are welcome on a mat or in a chair. Rock, roll or stroll! . 

Wishing you all love, peace and hope! Eve Costarelli

Eve Costarelli’s Online Offerings

All of my online offerings are being offered without a set fee to enable broader participation. I gratefully accept donations of any amount. If you are able to do so, please make a donation, through Venmo, PayPal or check (info included below)*

For Kids:

After-school Groove & Flow Yoga (on hold until September)

Groove & Flow Yoga for Tots+ https://commonstreet.zoom.us/s/717933065 Thurs. 10:00-10:45AM (EDT)
What: Classes are imaginative, playful and vary from very active to quietly meditative. Children will explore yoga poses and relaxation techniques through stories, games, books and songs which help to develop their confidence, awareness, focus and their interactions with peers within a safe, supportive environment. Fun for all!

For Tweens, Teens & Adults:

Groove & Flow Yoga & Dance Break   https://commonstreet.zoom.us/j/953634210 Mon. 5:00-6:00PM (EDT)
Groove and Flow is a mix of yoga, dance and mindfulness that affords the participants the opportunity to explore and experience the joy of movement and freedom of expression within a supportive, creative environment, regardless of experience and/or abilities.

Groove & Flow Yoga  https://commonstreet.zoom.us/s/781560765 Thurs. 5:00-6:00PM (EDT)
Breathe, move, meditate then deeply relax. With a blend of styles, this yoga class aims to help you realize your true blissful self. This class designed to strengthen your body, mind, and spirit is balanced with relaxation and meditation. All levels welcomed for this one of a kind experience.

*I am holding space for everyone, with no expectations. I appreciate gratefully the donations of love I receive! *suggested donations $5-$20

**************************************************************************************************************************************************************************************Free fitness videos offered through the Natick Recreation & Parks YouTube channel. Videos are posted every day Monday-Friday at 11:00AM (EDT) with an active fitness class that is fully accessible and inclusive . Classes are taught at a level for tweens/teens but it available to all to join. 

Flamenco Monday taught by Eve Costarelli

Groove & Flow Yoga Wednesday taught by Eve Costarelli

(Fitness classes being offered Monday-Friday, please check them out!)


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International Woman’s Day Event, Wayland MA

                                       International Women’s Day is 2 Weeks Away! 

                                                 Eve Costarelli, Always Be Dancing
Striking the #EachForEqual Pose!

Have you ever heard of a “Yoga Snack”? Well, if you’re interested in finding out more, join us March 8th for our International Women’s Day Event where our friend Eve will be leading her Yoga Snack!

Eve is passionate about bringing dance to all-bodies. She facilitates mindful movement experiences that increase positive vibrations and is on a mission to open people’s hearts and minds and will use all means necessary.

Learn more about Eve and Always Be Dancing by clicking here

International Women’s Day (IWD) is March 8th!

Sunday, March 8th, 3:30 pm, W Gallery, 57 Andrew Ave, Wayland, MA

One of the best things about International Women’s Day, besides the fact that it’s a special day for women all around the globe, is that YOU can celebrate in wherever you are! You can celebrate BIG or SMALL! The key is to gather with a friend, or two or a hundred (!) and talk about the issues facing women and girls in YOUR community!

An equal world is an enabled world.

Individually, we’re all responsible for our own thoughts and actions – all day, every day.

We can actively choose to challenge stereotypes, fight bias, broaden perceptions, improve situations and celebrate women’s achievements.

Collectively, each one of us can help create a gender equal world.

Let’s all be #EachforEqual.

***

Tickets for our 3rd Annual International Women’s Day are going fast and they are available in advance only.

If you want to join us and haven’t already reserved a spot or purchased your ticket, please send me an email so that I can include you! Also, please feel free to forward this email to others who you think would like to join us for the event.

All proceeds from ticket sales benefit the following MA-based nonprofits – RIA HouseNeighbor Brigade & Dignity Matters.

Thanks for your support! I look forward to celebrating with you on March 8th!

– Drita, MAPA Translations

Learn More About International Women’s Day