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?
Bioenergetic exercise to realize potential for happiness, gratitude, inner peace, self-worth, joy
Imagination, innovation, creativity
Goal? happiness, gratitude, inner peace, self-worth, joy, balance, mindfulness, peace, self care, connection, community, creativity, health
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
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.
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 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!)
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)*
After-school Groove & Flow Yoga (on hold until September)
Groove & Flow Yoga for Tots+https://commonstreet.zoom.us/s/717933065Thurs. 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/953634210Mon. 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/781560765Thurs. 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 YouTubechannel. 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!)
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.
How does one start to meditate? I started meditating about 5 years ago. I wanted to start before that but just never sat down on my own and meditated. When I started, I had little knowledge of “how-to” meditate. I thought you needed to sit absolutely still, in total silence and think of nothing. Yeah….you can guess how well that went.
But overtime, it seemed to take hook. I was never sure if I was meditating correctly and often felt I was not doing it right or well, but I stuck at it and it stuck to me. First, I found that I needed to meditate in the morning, because if I waited until later in the day, it did not get done. So every morning, after I made breakfast for my son, I would sit on the other sofa and meditate…listening to him munch his bagel and gulp his milk. I felt like a pro! Look at me sitting here, not moving, blocking out the sounds around me….but I still felt like I was not doing it right and it was not “affecting” or “effecting” me correctly. But I stuck to it. And it stuck to me. It was oddly satisfying and if I did not do it, I felt like I was missing something that I wanted. My brain wanted it. My body wanted it. My soul wanted it.
Enter Kundalini. In Kundalini, everything is organized and makes sense. The exercises have aim and purpose and are felt physically, mentally and energetically. There are physical movements or stillness encased by specific breathing patterns, chants and mudras. This allows for the seeing, the hearing and the sensing of of what’s happening within minutes of starting a practice. The truth is in the doing. Here form really follow function. Kundlini fits all bodies, all sizes, all adaptations without getting lost in the “what my body should look like” thoughts.
Also, Kundlini is a gold mine when it comes to varied meditations. Kundalini offers metal, physical and emotional distractions that ope the gateway for meditation that is wholly enjoyable and accessible.
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.
Sit with a straight spine. Bring your mental focus to the brow point/3rd eye point.
Chant SA TA NA MA.
While chanting alternately press the thumb with the four fingers. 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. TA press the thumb and the middle or Saturn finger together. NA press the thumb and the ring or Sun finger together. MA press the thumb and the pinky or Mercury finger together.
The Jupiter/Pointer finger brings in knowledge, expands our field of possibilities and releases us from limitations.
The Saturn/Middle finger gives us patience, wisdom and purity.
The Sun/Ring finger gives us vitality and aliveness.
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.
While doing the meditation, you may experience pictures of the past come up like on a movie screen in your mind. Let them dance in front of your eyes and release them with the mantra. This is part of the cleansing of the subconscious mind. If emotions come up, you can also incorporate them in the chanting, i.e. if you feel anger then chant out the anger. 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 cleansing process.
2 min in-head (can add tongue movements) with hand movements
1 min whisper
1 min out-loud.
This meditation can be done for 6-31 minutes. Just keep all the segments equal length (the silent section is repeated twice). It can really be done for as little as 3 minutes (30 sec, 30 sec, 1 min, 30 sec, 30 sec)
31 minute version:
5 min out loud
5 min whisper
10 min in-head (tongue moving) with hand movement
5 min whisper
5 min out-loud
[1 min listen inside, hear the mantra, experience it. No hand movements.]
Sa Ta Na Ma Variation
Rest hands in lap. Fingers interlaced with the pads of the thumbs pressing into each other
Rest eyes gently looking at tip of nose; eyes may close.
Sniff in 4-counts, mentally saying Sa-Ta-Na-Ma.
Hold breath while mentally repeating the mantra 4 times.
Breath out through the nose in two strokes while mentally chanting Wahe/Guru.(Wahe/Wow! + Guru/Inner teacher = Cheers to my inner super hero!)
To end: Breath in for the count of 4. Hold breath for the count of 7. Breathe out through a circle mouth, making a whooshing sound, for the count of 8. Repeat 4-8x.
3 minutes: Affects your circulation, blood chemistry and stability of the blood. The increased blood circulations begins, distributing enhanced neuroendocrine secretions throughout the body.
7 minutes: Brain patterns start to shift from the static of beta waves, to calmer alpha waves and ultimately to deep relaxing delta waves. Simultaneously, the magnetic force surrounding the body increases in strength.
11 minutes: The pituitary gland, glandular system and the nerves start to learn and change. The sympathetic and parasympathetic nervous systems begin to accommodate the increased energy.
22 minutes: Anxiety producing thoughts in the subconscious begin to clear. Your three minds (negative, positive, and neutral) start to work together so your mental integration changes. 22 is the infinite number of longing and gives mastery of the mental realm.
31 minutes: Affects your whole mind and your aura. Endocrinological balance is achieved, as is balance of the chakra’s of the ethereal body. This balance persists throughout the day, and is reflected by changes in moods and behavior.
11 days: 11 is the number of Infinity in the material world and conqueror of the physical realm. So it’s like the first step to break loose from the entanglement of the mind.
40 days:Helps to break negative habits that block you from the expansion possible through the Kriya or mantra, if done 40 days straight in a row
90 days:When you practice the Kriya or mantra for 90 days straight it will establish a new habit in your conscious and subconscious mind. It will change you in a very deep way.
120 days: When you commit to practice the Kriya or mantra for 120 days without skipping a day it will confirm the new habit of consciousness. The positive benefits of the Kriya get integrated permanently into your psyche.
1000 days: This will allow you to master the new habit of consciousness that the Kriya or mantra has promised. No matter what the challenge, you can call on this new habit to serve you.