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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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


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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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Meditations for My Next 40 Day Cycle

I just finished a 40 day meditation cycle. I always meditate first thing in the morning for 11-15 minutes…

I just finished the cycle of the Chattr Chakkr meditation kriya.

This mantra helps to move from fear of change to boldness and courage.  It removes feelings of anxiety, depression and phobias, leaving in its place courage and victory.  Just like the snake leaving behind its old skin.

Try this mantra for fear of change:

Chattr chakkr vartee, chattr chakkr bhugatay

Suyumbhav subhang sarab daa sarab jugtay

Dukaalang pranaasee dayaalang saroopay

Sadaa ung sungay abhangang bibhootay

These words bring victory during changing times! Chant along with my favorite version by Nirinjan Kaur or keep it playing in your house! I practiced this every morning for 11 minutes (the length of the recording) and I added this mudra:

Tomorrow, I will start a new 40 day cycle, but I am not sure which meditation I will choose?

Meditation for Developing Your Human Kindness. Also known as Bandhu Dya Kriya, Bandhu means “brother or comrade;” Dya means “kindness;” and Kriya means “action.” Give this kriya a lot of reverence and do it with a lot of love and devotion. Do it very calmly.

Mudra: Rest your elbows alongside your rib cage. Place your hands in front of your chest, palms facing upward, with the two Mercury (pinkie) fingers touching and the outside part of the base of the palms touching. Keep the Sun (ring) fingers and the Jupiter (index) fingers straight and the thumbs pulled back. Touch the tips of the Saturn (middle) fingers so that they form a triangle. The mudra is held before the heart center in a comfortable, prayerful position, but it does not touch the chest.

Posture: Sit in Easy Pose with your spine straight, chin in and chest lifted. Place your hands in the mudra.

Breath & Eye Focus: Inhale through the nose in 8 strokes (break the inhalation into eight equal segments with a slight pause separating each part so that there is a distinct beginning and end to each segment. In other words, you are inhaling in 8 separate “sniffs.” Each stroke is about one “nose length.” You can feel the breath travel the length of the nose from the nostrils to the eyebrows. Each count of a stroke is about one second, so the 8 stroke inhalation takes about 8 seconds).  Eyes are open only 1/10th of the way so you  are gazing at the mudra. Exhale completely and totally with a whistle through the puckered lips. Continue for 11 minutes.

“Sat Narayan” Meditation To Reclaim Your Peaceful Presence.

Mudra: Hands are in Gyan Mudra (thumbs and index fingers touch, resting on knees or in lap).

Posture: Sit with a straight spine.

Breath and Eye Focus: Eyes 1/10th open or gently closed, focused on the Third Eye (between the eyebrows). The breath will adjust itself as you chant. Mantra:

Sat Narayan Wahe Guru (True Supporter, Indescribable Wisdom)

Hari Narayan Sat Nam (Creative Sustenance, True Identity)

Sat Narayan Wahe Guru

Hari Narayan Sat Nam

Directions:

  • Chant along with this recording by Ajeet Kaur, which is my favorite version of the mantra. Put your heart into it!
  • 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.
May you be elevated by this meditation and blessed with its strength always!

Kirtan Kriya/ Sa Ta Na Ma Meditation: A meditation for total balance.

Here is a blog post I wrote about beginner meditations, please check it out.

Kirtan Kriya, often referred to as SA TA NA MA meditation, is the most important meditation in Kundalini Yoga. If you can do only one meditation, this is it. It will readjust and align you to bring balance into your body, mind and spirit and thus your life. It is your teacher. It is your best friend. The bottom line is that this meditation works. All you have to do is do it. You can trust the process and the technology.

Check out this article on how this meditation is becoming scientifically recognized as a powerful tool for preventing or stopping Alzheimer’s disease, increasing all aspects of cognitive function, (perception, thinking, reasoning and remembering) and reducing stress levels while improving short term memory. Here is another article about it’s direct benefit for Alzheimer’s Disease.

Posture: Sit with a straight spine.

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

Mantra: Chant SA TA NA MA along with this 11 minute recording by Nirinjan Kaur.

While chanting alternately press the thumb with the four fingers on both hands simultaneously. Press hard enough to keep yourself awake and aware of the pressure. Keep repeating in a stable rhythm and keep the hand motion going throughout the whole meditation.

SA press the thumb and the pointer or Jupiter finger together with pressure. The Jupiter/Pointer finger brings in knowledge, expands our field of possibilities and releases us from limitations.

TA press the thumb and the middle or Saturn finger together. The Saturn/Middle finger gives us patience, wisdom and purity

NA press the thumb and the ring or Sun finger together. The Sun/Ring finger gives us vitality and aliveness.

MA press the thumb and the pinky or Mercury finger together. The Mercury/Pinky finger aids clear communication.

Visualize or feel each individual sound come in the crown chakra at the top of the head, down through the middle of the head and out to infinity through the third eye. This is very important and must be done with each sound. It is an essential part of the cleansing process. If this part of the meditation is not done, you may experience a headache.

Whatever you experience is OK. Do not try to avoid or control your experiences. Simply be with what is going on and go through it. It is all part of the balancing process.

11-Minute Variation (The recording does not follow these times exactly-just go with the flow).

  • 2 min out-loud
  • 2 min whisper
  • 4 min in-head , continue with hand movements
  • 2 min whisper
  • 2 min out-loud.


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Flamenco Books for Spanish Heritage Month (9/15-10/15)

Children’s Books (many available both English and Spanish editions):

  • Aunt Elaine Does The Dance From Spain by Leah Komaiko
  • Carmen Amaya (Pequeño y Grande) by María Isabel Sánchez Vegara and Ana Albero Vázquez 
  • Flamenco Fantasy by Cynthia Ventrola Struven
  • In My Family by Carmen Lomas Garza
  • Lola’s Fandango by Ann Witte
  • Mo Baila Flamenco by Fresia Barrientos Morales 
  • ¡Olé! Flamenco by George Ancona
  • Perlie and The Flamenco Fairy by Wendy Harmer
  • Quiero Bailar Flamenco by Azucena Huidobro
  • Spain by Susie Brooks
  • Spain: The Culture by Noa Lior
  • Thea Stilton and The Spanish Dance Mission by Thea Stilton

Mid Grade/Adult Books:

  • A Way Of Life by D. E. Pohren
  • A Summer In Flamenco by Jackie Cornwall
  • All About Flamenco/Todos Sobre Flamenco by Silvia Oivo
  • Art Of Flamenco by D. E. Pohren
  • Bird With The Heart Of A Mountain by Barbara Mariconda
  • Bury Me Standing: The Gypsies And Their Journey by Isabel Fonseca
  • Carmen: A Gypsy Geography by Ninotchka Devorah Bennahum
  • Duende: A Journey Into The Heart Of Flamenco by Jason Webster
  • Flamenco…All You Ever Wanted To Know by Emma Martinez
  • Flamenco, Flan And Fatalities: A Happy Hoofers Mystery Series by Mary McHugh
  • Flamenco Legend: In Search Of Camarón De La Isla by Marcos
  • Flamenco: Passion, Politics and Pop Culture by William Washabaugh
  • Golden Earrings by Belinda Alexander
  • Lady Bullfighter: The Autobiography Of The Northamerican Bullfighter by Patricia McCormick
  • Lives and Legends of Flamenco by D. E. Pohren
  • Only In Spain: A Foot-Stomping Firecracker of a Memoir About Food, Flamenco and Falling In Love by Nellie Bennett
  • Queen of The Gypsies: The Life And Legend of Carmen Amaya by Paco Sevilla
  • Song Of The Outcasts: An Introduction To Flamenco by Robin Totton
  • Sonidos Negros: On The Blackness Of Flamenco by K. Meira Goldberg
  • Tales of The Alhambra by Washington Irving
  • The Gypsies of Spain by Jan Yoors (Photographs by André A. López)
  • Through Spain On Donkey Back by W. Parker Bodfish


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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.