I am always trying to open paths to a richer experience. When I teach yoga, I choose a contemplation and from there build the class. This week, I was inspired by something my yoga teacher talked about and I kept mulling over it for myself. Intuitive awareness. To be intuitively aware; Allowing your intuition to blossom and grow like a flower because you are aware of it and its power. 
When I meditate, I see colors. I see a crunching blackness and then it gets eaten away by the vivid colors of the rainbow-like a geode kaleidoscope. Sometimes its deep and dark purple/indigo/blue; others times bright yellow and one time even pink and green-like watermelon tourmaline. I feel calm and floating when I see these colors. I am in awe and entranced yet at peace. Another student mentioned after class that she too saw colors. Her pattern is different than mine but I could totally relate. I am so inspired by her discovery that I am planning a chakra balancing class for next week and I will be interested to hear her experience with it. I see these color-visions as relating to the chakras. Each chakra is a whirling energy center along the spine and head. Each one a lotus flower that blooms and grows in each of these energy centers. Every chakra is related to a gland or glands. The ultimate goal to balance the chakras would have a profound effect on over-all health and well-being-total happiness, health and wholesomeness.
Breathing Sequence (1-3 min each) :
- Left nostril breathing only.
- Right nostril breathing only.
- Breath in left and out right only.
- Breathe in right and out left only.
- Alternate nostril breathing (In left & out right; In right & out left…)
- Breath of fire. *at end of each section, breathe in and hold for 10-30 seconds, pull up root lock; try to beam out the third eye the whole time/eyes at 3/4
Wake-Up The Body (Modified Morning Sadhana) (1-3 minutes each)
- Cow/Cat
- Knee-to-Nose
- Hug Side-to-Side
- Cactus-Arm Twist
- Spinal Flex
- Life Nerve Stretch
- Butter Fly-Flaps & Hold
- Pelvic Tilts
- Pistons (Hold at end)
- Rest
- Rock and Roll
- Cobra (Hold & Side Glances)
- Child’s Pose
Here is the sequence in a chair:
(link to Youtube chair yoga version of the sequence)
Meditative Movement Series To Fully Relax The Body. (3-5 minutes each, except #4)
- Stand and dance gracefully. Arms are completely relaxed. Close eyes. Consciously release all the tension from each body part. Scan and release. Begin to sway gently. Dance gracefully with freeing, easy movements, using every body part
- Stop. Stand still and straight. Begin to gently touch every part of your body. Feel sensitive with the palms of hands.
- Lean forward and hang completely relaxed. Use a block or a chair to rest on if the floor is too far away. Gently bend your knees so your hips can be completely relaxed. Breathe normally.
- Stand carefully. Hang back slowly with arms hanging loosely by sides. Feel like you are resting on Little Bo Peeps crook. Back up along the pole and then upper back gracefully following the crook. (1 minute only)
Cross Heart Kriya With A Partner: This meditation balances the hemispheres of your brain, allows your past to become processed and released, and eliminates insecurities.
- Sit back-to-back with a partner. Spine straight and together.
- All all grudges to release as you breathe easily.
- Cross the forearms below the wrist and place them in front of the chest. Arms should be out slightly and angled a bit up towards the chest.
- Eye Focus: Look down to the tip of your nose.
- Mantra: Sa – Infinity Ta – Life Na – Death, Transformation Ma – Birth
- Process: Chant “Sa Ta Na Ma” and press the corresponding fingers to your thumb on each syllable. Chant out- loud (2 min.); chant in a loud whisper (2 min.) chant in head and continue hand movements (4 min.); chant in a loud whisper (2 min.); Chant out- loud (2 min.). Hear the chant with your third ear which is in the same location as your third eye, right in the middle of the brow.
Sa – Press thumb and index finger (brings knowledge)
Ta – Press thumb and middle finger (brings wisdom and patience)
Na – Press thumb and ring finger (brings vitality)
Ma – Press thumb and pinkie finger (brings enhanced communication) - To Finish: Inhale and suspend breath, roll eyes up to look out third eye and become completely still.
- Relax in resting pose.
Playlist:
- On Namo Guru Tune-In by Shakta Kaur Khalsa
- Breathe-Prana-Apana by Ananda Yogiji f. Jaya Lakshmi
- Circles by Adam F
- Ek Ong Kar by Simrit Kaur
- Move Your Body by Marshall Jefferson
- Bah Samba (Yoruna Soul Vocal Mix) by Tired Little One
- Toast by Koffee
- Om Tar Tuttare (Red Fulka Remix) by Deva Premal & Miten
- Salala by Angelique Kidjo f. Peter Gabriel
- Ek Ong Kar Sat Nam Siri Wahe Guru by (unknown)
- Short Kirtan Kriya by Nirinjan Kaur
- Long Time Sun by Paramjeet Singh & Kaur
Just in time for the holiday season, comes a soon-to-be classic retelling of the Nutcracker. In this version, the mice live their animated lives right along side the humans at the Marinsky Theater, the historic theatre of opera and ballet in Saint Petersburg, Russia, living in the walls, scavenging for food and dancing ballet. Author Kristin Kladstrup has created an enchanting version of the Nutcracker from the mice’s point of view, bringing the mice to the forefront, and switching around the roles within the story so that mice are the heroes of main characters.
Now is a great time to bring one of Eve Costarelli’s varied mindfulness programs to your school, center or special event. Eve Costarelli will seamlessly adapt her programs to fit yours and your students/residents needs.
Boys Dancing by George Ancona is the second book I know by the author, the first being ¡Olé! Flamenco, which is another great non-fiction book about dance. Both books include fun photo illustrations that really highlight the story. In Boys Dancing, I like the foot step pattern that leads you through the pages of the book. These kids faces really tell the whole story. They are so engaging and engaged. You can see form their faces their focus, determination and joy at dancing. The instructor is equally connected and together they learn about dancing with their bodies, minds and energies. This story shows the dedicated dancers and teachers and how a whole production comes together, from school gym to studio to stage. Dance is for boys. It is community building and the story shows how hard work is fun and rewarding. ¡Olé!
Tap Tap Boom Boom by Elizabeth Bluemle lives up to its name as a great choice of onomatopoeia for a rain storm. The delightful illustrations by G. Brian Karas are a cross between photo realism and sweet cartoonish images. The reader not only looks at the scenes, but also up and down and from within them. You feel like one of the pack of people escaping the rain storm! This is a very engaging and entertaining story that promotes community, friendship and the love of a good rain storm!