Always Be Dancing

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


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GROOVE & FLOW starting 1/11/2021

GROOVE & FLOW is back starting 1/11/2021

Please send me an email to register. A link will be sent to you. Save time and register for 1/18/2121 at the same time.

Classes will remain fully online 7PM Monday nights.

I request $10 for these classes, but welcome all regardless.

Payment options:

Venmo (@Eve-Costarelli; Cell-1643)Paypal
AdamAnt_Eve@hotmail.com
Checks: Eve Costarelli, 16 Porter Road, Natick, MA 01760

Thank you so much for being part of the ever growing Groove & Flow community.

Sending much love and light for the New Year!

Eve

BTW! Do you know I have a Facebook group for a shared mindful experience? Please check it out! 108 Days Of Everyday Mindfulness

#yoga #dance #accessible #embodiedmovement #mindfulmovement #music #Qigong #onlineyoga #online #instruction #groove&flow #grooveandflow #alwaysbedancing #alwaysbdancing #iameve #meditation #groovy


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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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Purpose, Intention & Patience

Living with a sense of purpose is so important. Wake each day with a drive and will to do. Find things that interest you and a determination to learn, even when it is hard. Learn to figure things out-ask questions-make mistakes. Experience the inner sensations of your passion.

Life is to be lived with gusto-zest-zeal. You must live in and for the moment. Your goals and desires and hopes and dreams have many paths that lead to them. Allow yourself the freedom to travel many paths. They will lead you to experiences that will help you on your way. Do not be disappointed if your path is different than you thought it would be; instead be flexible. Learn along the way. Find joy in your travels. Be inspired to live.

Experience the moments within a larger context. Everything you do will cause an effect. Whether the desired one, or not, or possibly one that is not immediately noticeable…maybe not even in your lifetime. Above all be patient Know that patience is not just the ability to wait for it to happen. Rather, it is the absolute knowing that it will happen. Just. Know. It. Will. Happen.

You can effect change.

Alwasy keep your vibration high.

Have a positive outlook.

Look at your heart.

Have hope.

With peace,

Eve

If you are local to Natick, MA, please join me today. I will be leading a short Grove & Flow associated with the fire element and summer. Come get grounded!

Grounding In Community

Natick Common 1:30-3:00PM

Grounding In Community is an outdoor, in-person, and safe way to grow our hope and support each other. Every last Sunday afternoon, from 1:30 – 3:00, we meet under the shade of a giant tree on the Natick Common for a time of spiritual practice, artistic expression, and truth-telling. We lie on the grass, sit on blankets and chairs, sing, explore movement, and speak words of truth that give us greater strength and freedom.

We are living in times that are heavy with foreboding in terms of health, economics, and politics. And so we gather in community to affirm that we are not alone in being afraid and in needing support. Together we create a space where we find the courage to face all this…and to find a way of being well and of keeping hope alive within.

For everyone’s safety, we will wear masks and maintain six feet of distance. If you want, please also bring a blanket, yoga mat, or chair to sit on. It is also recommended to bring a water bottle.

If you are inspired to share a poem, story, song, or reading–something that grounds you in truth and gives you hope–there is a time of open sharing in the structure of the gathering where this will be welcome.