Natick Community-Senior Center, 117 East Central St. Natick
Yoga for Young Kids & Their Adults
Friday’s on-going
11:30am-12:15pm
McAuliffe Branch of the Framingham Public Library
746 Water Street
Bring a mat or blanket and water.
Free. Funded by a grant from the Framingham Cultural Council.
Celebrating Cultural Diversity in the Arts at Temple Emmanuel of Chelsea
Learn about the amazing art of flamenco and shout a few ¡Olé’s!
Saturday June 18
2:00-3:30pm
Temple Emmanuel’s social hall at 60 Tudor Street in Chelsea
Free. Funded by a grant from the Chelsea Cultural Council.
The Program starts at 10:00am with CULTURAL DIVERSITY IN WORLD MUSIC, then CULTURAL DIVERSITY IN COLLAGE ART and culminates with CULTURAL DIVERSITY IN FLAMENCO DANCE.
Please sign up today forThe Groove & Flow Experience
The Groove & Flow Experience March & April 2021
The Groove and Flow Experience is my special blend of yoga, dance, Qigong, and meditation styles where the participants can 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, relaxation and meditation and participants can be on a mat or in a chair. All abilities welcomed for this one of a kind experience.
Bio: Eve Costarelli is passionate about bringing the joy of movement to all-bodies. Through her interactive, self-designed mindful movement program, Always Be Dancing: The Art of Movement, Eve uses yoga, dance & social consciousness to create a healthy, diverse, inclusive environment. Eve is the yoga & mindfulness coordinator for the Common Street Spiritual Center and facilitates all-inclusive yoga and dance programs throughout Massachusetts. Eve’s programs are fun, upbeat, and wholly inclusive. Focus is always on abilities not disabilities.
What is The Groove & Flow Experience? What makes it unique? How does it fit in?
It is…
Somatic practice
Embodied movement
Bioenergetic exercise to realize potential for happiness, gratitude, inner peace, self-worth, joy
Qigong
Yoga bodywork
Kundalini
Meditation
Breath-work
Housemusic
Dance
Flamenco
Duende/spirit
Mindfulness
Peace
Self care
For EveryBody
Connection
Community
Creativity
Personal interpretation
Imagination, innovation, creativity
Goal? happiness, gratitude, inner peace, self-worth, joy, balance, mindfulness, peace, self care, connection, community, creativity, health
Yule Soul-stice Embodiment is our gift to you in celebration of the winter solstice and the dawning of the age of Aquarius. Let us bring in the light on the longest, darkest day of the year with a promise of joy, connection and a huge dose of creativity!
Playlist: Let you love be like the sun; shine down on everyone. Let the sunshine in!
Myopia by Moby A Love Song by Garth Stevenson Reflection by Garth Stevenson Sea of Stars (Remix f. Amanda Giacomini) by MC Yogi Give Me the Sunshine by Leo’s Sunshipp Age of Aquarius Dub (f. Ashley Irae) by Soultry Dub Slippin’ Into Darkness by War Be Still by Beautiful Chorus Ek Ong Kar Sat Nam Siri Wahe Guru by Soul Surfing
Solstice Playlist
The Shortest Day by Susan Cooper
And so the Shortest Day came and the year died And everywhere down the centuries of the snow-white world Came people singing, dancing, To drive the dark away. They lighted candles in the winter trees; They hung their homes with evergreen; They burned beseeching fires all night long To keep the year alive. And when the new year’s sunshine blazed awake They shouted, reveling. Through all the frosty ages you can hear them Echoing behind us—listen! All the long echoes, sing the same delight, This Shortest Day, As promise wakens in the sleeping land: They carol, feast, give thanks, And dearly love their friends, And hope for peace. And now so do we, here, now, This year and every year. Welcome, Yule!
Illustration from The Shortest Day
Eve Costarelli (Groove and Flow Embodied Movement) blends yoga, Qigong, dance and meditation where participants can explore and experience the joy of movement and freedom of expression within a supportive, creative environment, regardless of experience and/or abilities. Classes are balanced with movement, relaxation and meditation and participants can be on a mat or in a chair. All abilities welcomed for this one of a kind experience.
Paula Spina (Upward Spiral Studio) combines the best techniques and learnings distilled from many disciplines from Core Movement Integration to Pilates to enable better posture, a stronger core and greater overall health with the goal to help people live better by moving better.
If you loved this event…we’ll be back on Saturday March 20th for the Spring Equinox…Stay tuned!
My brother just had surgery because he broke his ankle. The injury is still very fresh so I created a yoga set that he can do sitting on the floor with his legs straight out (pillow under the knees to soften, when needed). He can gradually change these to seated in a chair but for now the weight and shape of the cast and the recentness of the accident, it is best to keep him on an even, low level. He will be most grounded in this position.
I suggest setting a timer for each section and keeping the sections evenly timed. Try 1-5 minutes each to start.
Yoga 11/11/2020
Start with Deep Belly Breathing:
* Sit comfortably, upright but not rigid or lay down. *Close your eyes or keep them softly focused on one object. Having an actual spot for eyes to focus on is very important as it gives a home base for the eyes when the mind wanders. You can use the tip of your nose, a spot on the wall or through closed eyes, the third eye point. *Place your hands on your lower belly, on your legs or in your lap. *Create your own quiet, still space inside. I call this your Inner Love-Shack. *Inhale through your nose. Keep your mouth closed. Your belly should fill round on the inhale. Your body will feel like it is a balloon being filled up. *Notice the pause at the end of your inhale. *Slowly let the air out through your nose. You want the exhale to be long and gentle. Your belly will soften. If a mouth exhale is done, keep the lips slightly pursed and allow the air to seep out slowly as if you are trying to ripple a flame of a candle. *Notice the pause at the end of the exhale. *Repeat 3-5x or as long as you like. If your mind wanders, just pull it back to the breath and the sensation of your hands. *When finished, sit quietly for a few moments and enjoy the stay in your Inner Love-Shack, inside and out.
Cow/Cat: Legs out, back not against a wall/bedside, hands on knees. Close eyes and beam out through the third eye point and add in the chant “sat” Nam” or whatever resonates with you to keep a high positive vibration happening in your head and throughout your body.
With chin moving up (cow) & down (cat)
Without chin moving
Breathe in open chest, lift chin, lift puppy tail
Breathe out cat, curl forward (arch back like a halloween cat), drop chin
Breathe in your pelvic bowl spills water out the front
Breathe out the pelvic bowl spills water out the back
Holding Up The Sky With One Hand (Legs out, can be gently backed up to a support) Start with hands on belly and return there on each exhale before you switch sides.
Press down with one hand to keep the floor from coming up.
Press up the sky with the lower palm on the other hand.
Breathe in as you stretch up & open; breathe out as you, bring the energy to your power belly and change sides.
Holding Up the Sky With Two Hands
Start with both hands on lower belly
Breathe in as the hands travel up.
Stretch up over head, with both hands, from the lower palm.
Breathe out, hands return to belly.
Stealth Ninja (Legs out, body slightly pulled away from support, so that hand can snake behind)
Press one hand forward near your shoulder and chin, to ward off an attacker. It has the sensation of being propelled in that direction.
At the same time, look over the opposite shoulder, as if to check behind you.
The other hand is behind the back reaching in in the same direction the head is facing. Your body is moving in one direction and you are looking over the other shoulder while at the same time the back hand is reaching as if to grab a friend’s hand
Hip Circles (legs out, support under knees advised, hands on knees)
Move hips around in a circular motion in one direction, like an old fashioned coffee grinder
Repeat in the other direction.
Backbend
Hands behind on the floor
Lift chest and lean back.
Head can drop behind, but keep chest lifting and open and back strong.
Forward Fold
Fold forward but have knees comfortably bent
The “goal” is belly to thighs; knees bent more will facilitate this
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!
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.
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
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:
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.
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).
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
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.
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!)
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:
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.
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).
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
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.
Today is a great day to sign up for Groove and Flow to help keep you active, committed and moving forward.
Monday night is a great time to make time for yourself. Create the space in your calendar and join on in!
Groove and Flow Yoga is a special blend of yoga and mindful movement where the 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, relaxation and meditation and participants can be on a mat or in a chair. All abilities welcomed for this one of a kind experience.
Classes will be split between the Morse Institute Library & Common Street Spiritual Center. You must register separately for each class.
10/19 (Registration is open) 11/2, 11/16, 11/30 & 12/14 Library classes are available for registration 2-weeks in advance of each session and are funded through the libraries self-care grant
10/12, 10/26, 11/9, 11/23, 12/7, 12/21 For these classes, I am offering a sliding scale fee of $10-$20 per class (with $5-$10 for seniors). ***Please register by emailing Adamant_Eve@hotmail.com***Zoom link will be sent when you register. Payments: Venmo (@Eve-Costarelli; cell -1643) Paypal AdamAnt_Eve@hotmail.com; (please make personal payments) Checks Eve Costarelli, 16 Porter Road, Natick, MA 01760
Registration is required. Once registered a link to join the program will be sent to you. *Please be sure to enter a valid email address, as zoom room code will be sent in your email confirmation.
I turn no one away from my programs. My goal is to promote connection and community.
Eve Costarelli is passionate about bringing the joy of movement to all-bodies. Through her interactive, self-designed mindful movement program, Always Be Dancing: The Art of Movement, Eve uses yoga, dance & social consciousness to create a healthy, diverse, inclusive environment. Eve is the yoga coordinator for the Common Street Spiritual Center, the lead yoga & mindfulness educator for Open Spirit of Framingham’s Nourishing Teachers, Strengthening Classrooms’ project and facilitates all-inclusive yoga and dance programs throughout Massachusetts.For more information, please contact Eve at AdamAnt_Eve@hotmail.com.
I Am Uniquely Eve 