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
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!
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.
I was inspired to create a chair yoga sequence with the aim to create healing energy for realignment physically, mentally and emotionally for a friend of mine, who is recovering from a Tibial Plateau Fracture . Not only does a physical injury throw the body out of physical alignment, like the game Topple where every little shift away from center creates the need for the body to readjust itself to be balanced. The left compensates for the right, the right compensates for the left and back and forth it goes. Like in the game, though if too much weight is shifted to one side, it topples over. In the human body, this can lead to other injuries, depression and general deterioration of health.
Yoga’s goal is to balance body, mind and spirit. It uses various modalities to affect the positive effect on the physical body, the emotional state, the state of consciousness and the energetic impression , but not solely through postures that are often unattainable for injured, stiff, elderly and physically disabled persons. I realize one of my gifts, is to help bring movement and balance back to these bodies, inside and out. I feel my yoga creates a safe space for healing, flying, dancing….wholesome goodness to create a pathway for self-healing.
The Sequence (click here for video of the sequence)
5-Minute Breathing (each section 1 min; between each section, release the nostrils and breath deeply several times with both nostrils):
Breathe only with the left nostril (male, calming). Block of the right gently.
Breathe only with the right nostril (female, fiery). Block the left gently.
Breathe in with the left and out with the right, only.
Breathe on with the right and out with the left, only.
Alternate Nostril Breathing: In with the left, out with the right; in with the right, out with the left
If you have trouble inhaling or exhaling, with a finger, gently lift the area on your face, near the cheekbone, on the same side as the nostril. Lifting that area can open the sinus passage and allow for freer breath. You can notice this in the accompanying video of the sequence. Before beginning the next exercise, take a moment to make sure your feet are aligned properly-big toes slightly in so that the outer edge of the foot is parallel with the outer edge of the mat. Feel the triangle beneath the foot between the pads of the big and little toes and the center of the heel. Notice that the knees should follow the same line created between the second and third toes.
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Spinal Flex (2-3 min)
Suffi Grind/Coffee Grinder, both directions (2-2 min)
Side Twists/Washing Machine (2 min)
Shoulder Shrugs (2 min)
Lazy Neck Rolls, both directions (1-1 min or 2-2 min)
Alternate Leg Stretches (2 min)
Life Nerve Stretch with Breath-of-Fire (BoF) , both sides (1-1 min or 2-2 min)
Downward Facing Dog (2 min)
Bridge (2 min) or 12-26 times
Ego Eradicator w/ BoF (1-3 min)
Healing Meditation/Rest (5 min)
Play List:
Triple Mantra by Bachan Kaur*
Aeo (pts 1 & 2) by Brian Briggs
Circle by Adam F.
Expansions by Lonnie Liston Smith
Brazilain Rhythm (Fearless Mix) by Mondo Grosso (esp. good for Breath of Fire)
Life Is Something Special by NYC Peech Boys
Bah Sama (Yoruba Soul Mix) (esp. good for Breath of Fire)
Ra Ma Da Sa Sa Say So Hung by Ajjet Kaur**
*Aad Guray Nameh, Jugaad Guray Nameh Sat Guray Nameh, Siri Guroo Dayv-ay Nameh(Surrounds you with a power shield of protection)
Aad Such Jugaad Such Hai Bhee Such Nanak Hosee Bhee Such (Clears away obstacles that block your personal growth)
Aad Such Jugaad Such Hai Bhai Such Nanak Hosee Bhai Such (All obstacle remover)
**Ra Ma Da Sa, Sa Say So Hungis the healing meditation used to generate healing energy for friends, family, ourselves, the planet.
My day starts with an 11-minute Sa Ray Sa Sa meditation.
This version is to be practiced on the Full Moon, but I was so inspired by this meditation for Saturday’s full moon (5/4/2019) that I am continuing with it, for at least 40 days.
This version of the meditation is a key to opening the flow of Kundalini. The new awareness will give you the authority to make the right choices to conquer the ugliness of life. You will be peaceful and secure.*Yeah, I need this!
Mantra:
Sa Ray Sa Sa, Sa Ray Sa Sa, Sa Ray Sa Sa, Sa Rang
Har Ray Har Har, Har Ray Har Har, Har Ray Har Har, Har Rang
Mudra and Movement:
Start with hands flat together in Prayer Pose at the Navel Point. Breathe in.
Sa Re Sa Sa, ascend the palms up the center front of the torso passing all the chakras, about 4·6 inches in front of the body
*Passing by Heart Center, begin to open the hand mudra to resemble a lotus flower; fully open by the time the hands reach the level of the Brow Point. (The open lotus has the base of the palms together, the little finger tips touch and the thumb tips touch. The rest of the fingers are spread open to express an open lotus flower.)
*The full path up coordinates with: Sa Ray Sa Sa, Sa Ray Sa Sa, Sa Ray Sa Sa, Sa Rang
4. Har Re Har Har turn the fingers to point down, with the back of the hands touching
*It is a reverse Prayer Pose. Slowly bring this mudra down the chakras in rhythm with the music until the fingertips reach the Navel Point on the sounds Har Rang. Then turn them around and begin again.
*The full path down coordinates with: Har Ray Har Har, Har Ray Har Har, Har Ray Har Har, Har Rang
Eyes: Focus at the tip of the nose, eyes are 9/10th closed.
Mudra: Elbows are by the sides, forearms are at a 45° angle, with the fingers at the level of the throat. The exercise begins with the palms facing down.
Alternately strike the sides of the hands together. When the palms are face down, the sides of the Jupiter (index) fingers touch, and the thumbs cross below the hands, with the right thumb under the left.
When the palms are face up, the Mercury (pinky) fingers and the Moon Mounds (located at the base of the palms) touch.
Yogi Bhajan said that the thumbs crossing in this way (right under left) is the key to the meditation.
Mantra: Har
Chant continuously from the navel, using the tip of the tongue (pronounced “hu-duh”).
Time: Continue for 3-11 minutes. To end, sit quietly and reflect on the vibration of the mantra.
Set for the Nervous System and Glandular Balance*
This kriya is for reducing stress and fortifying the mind and body to effectively respond to change in a healthy way.
*I am doing all the exercises in this kriya for 3 minutes each. It is a very powerful kriya and after doing the full sequence on day-one, I decided to break it down so my body and mind are more prepared and can sustain this for a 40 or more day challenge. Please remember to breathe and rest between each section. I find that to end, I breathe in through my nose, with closed eyes, I roll my eyes up to look at third eye, and hold my breath for 10-15 seconds. I also make sure to have a gentle neck lock and root lock**. I like to notice the colors that appear before my “eyes”-noting their relation to the chakras. I then continue to breathe normally and rest for another 2-3 breaths before I continue on.
**I describe the sensation of the neck lock as a subtle lifting-up behind the ears to create a long back of the neck and of the root lock as a gentle pulling-up on the muscles of the “seat” as if to try and lift yourself off the floor.
Sit in Easy Pose with the arms extended straight out to the sides parallel to the ground. The palms are facing up. Begin to move only your Saturn finger (the middle finger) up and down rapidly. Using a powerful breath, inhale as you raise the finger and exhale as you lower it. Continue rhythmically, coordinating this movement with the breath for 7 minutes. This exercise stimulates the pituitary to create a balance between the parasympathetic and sympathetic nervous systems.
Remain is Easy Pose. Stretch the arms out in front parallel to the ground. Place the left hand over the right interlacing the fingers with the palms facing down. Begin to rapidly swing your arms from side to side, moving the head and neck in the same direction as the arms. Keep the elbows straight. Continue coordinating the movement with a powerful breath for 5 minutes. This exercise makes the body very flexible. It also strengthens the chest muscle and stimulates the lymph nodes in that area.
Sitting in Easy Pose, extend the arms straight out in front, parallel to the ground. Make fists of the hands with the thumbs tucked inside touching the fleshy mound below the little finger. Keeping the arms and hands straight, bring the left arm up as the right arm goes down. Continue alternately moving the arms up and down forcefully, coordinating the movement with forceful breathing for 8 minutes. This exercise works to balance the parathyroid gland and stimulates weight loss.
Butterfly Pose. Sit with the soles of the feet pressed together. Draw the feet into the groin, keeping the knees as close to the floor as possible. Interlace the fingers and place the hands in the lap.
Inhale and raise the arms up over the head while simultaneously drawing the knees up towards the center of the body. Exhale and lower the knees and arms down to the original position. Continue rhythmically coordinating the movement with powerful breathing for 8 minutes. This exercise balances the prana and apana, and sets the navel point.
Time: 7:00 pm, cocktail hour with appetizers and 8:00 pm approx. entertainment will begin.
I will be dancing Alegrías accompanied by Anthony “Tiriti” Tran on guitar.
Location: 12 Highland Street. Delbridge Center for the Performing Arts at the Walnut Hill School.
This fundraiser supports all the great cultural offerings we provide free to the public each year. If you want more info. about us please visit our website: www.natickcenter.org.
Expressive Movement Workshop: ¡Olé Namaste! Yoga & Flamenco for Every/Body Workshop
SUNDAY OCTOBER 28th.
Release Your Inner Dancer!
¡Olé Namaste! Infuses the movements, breathwork and meditation of yoga with the music and dance of flamenco.
This workshop is fully accessible and can be done in a chair or standing and affords participants the opportunity to explore and experience the joy of movement and expression of two arts within a supportive, creative environment, regardless of experience and/or abilities.
Pre-registration encouraged.
$20 pre-registered or $25 at the door.
Register at info@openspiritcenter.org or call 508-877-8162
For more information, please contact Eve Costarelli AdamAnt_Eve@hotmail.com
We will start on mats (or chairs if needed) and move on to dance. Participants may wear hard bottomed shoes or sneakers for the dancing.
Workshop will be held in Edwards Hall at Open Spirit. 39 Edwards Street, Framingham, MA.
I have partnered with Downtown Framingham, Inc. to bring yoga (with a little bit of flamenco) to the Framingham Common this summer. This weekly series runs from Saturday June 2nd- Saturday September 8th.
DFI is proud to announce our summer-long yoga series! Each Saturday morning from 10-11 a.m. a yoga class will be held on the Downtown Common. Each week a different local instructor will lead the group through poses and breathing exercises to help you feel calm for the whole weekend. Join us! Tickets or season passes can be purchased on Eventbrite (see links and schedule below). $5/class; $60/season pass (Children 12 & under, free)
If the weather is not suitable for classes to be held outside, they will be relocated to the upstairs gallery at Amazing Things Arts Center at 160 Hollis Street.
Schedule
Select the date you would like to attend to purchase tickets.
I Am Uniquely Eve 