Always Be Dancing

Yoga and Flamenco for Every/body & Mindful Book Reviews By Eve


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Meditation: Getting Started

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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. 

     Two Meditations to Start Your Journey:

                            Kirtan Kriya/ Sa Ta Na Ma Meditation

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.

Directions:

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.

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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.

** Sa Ta Na Ma 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.

                                          Morning Meditation

6 minutes version:

  • 1 min out-loud
  • 1 min whisper
  • 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.]

                                        Evening Meditation

                                      Sa Ta Na Ma Variation

3-30 minutes

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.

                                          Practice Timing:

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.

                                            Amount of days: 

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.


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Chair Yoga to Balance The Injured Body

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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)

  1. 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.
  1. Spinal Flex (2-3 min)
  2. Suffi Grind/Coffee Grinder, both directions (2-2 min)Processed with VSCO with g3 preset
  3. Side Twists/Washing Machine (2 min)
  4. Shoulder Shrugs (2 min)
  5. Lazy Neck Rolls, both directions (1-1 min or 2-2 min)Processed with VSCO with g3 preset
  6. Alternate Leg Stretches (2 min)
  7. Life Nerve Stretch with Breath-of-Fire (BoF) , both sides (1-1 min or 2-2 min)
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  8. Downward Facing Dog (2 min)
  9. Bridge (2 min) or 12-26 times
  10. Ego Eradicator w/ BoF (1-3 min)Processed with VSCO with g3 preset
  11. Healing Meditation/Rest (5 min)

Play List:

  1. Triple Mantra by Bachan Kaur*
  2. Aeo (pts 1 & 2) by Brian Briggs
  3. Circle by Adam F.
  4. Expansions by Lonnie Liston Smith
  5. Brazilain Rhythm (Fearless Mix) by Mondo Grosso (esp. good for Breath of Fire)
  6. Life Is Something Special by NYC Peech Boys
  7. Bah Sama (Yoruba Soul Mix) (esp. good for Breath of Fire)
  8. 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 Hung is the healing meditation used to generate healing energy for friends, family, ourselves, the planet.

 


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Mindful Book Reviews by Eve: 30 Books To Help Kids Learn About Empathy:

 

 

  1. Arnie and The New Kid Nancy Carlson
  2. Be Kind by Pat Zietlow Miller
  3. Come With Me by Molly McGhee
  4. The Day War Came by Nicola Davies
  5. Everyone by Christopher Silas Neal
  6. Good Light Wind by Linda Elovitz Marshall and Maelle Doliveux
  7. Hey, Little Ant by Phillip Hoose
  8. How To Be A Lion by Ed Vere
  9. I Am Enough by Grace Byers
  10. I Am Human by Susan Verde
  11. I Can Do Hard Things by Gabi Garcia
  12. The Invisible Boy by Trudy Ludwig
  13. Julián Is A Mermaid by Jessica Love
  14. The Kindness Quilt by Nancy Elizabeth Wallace
  15. Listening With My Heart by Gabi Garcia
  16. Look Up by Jung Juin-Ho
  17. Lovely by Jess Hong
  18. Mindfully Me 3-Pack (Mindfully Me Series: It’s Always There; Where Is Happy; Look Who’s Here) by Louise Shanagher and Rose Finerty
  19. Most People by Michael Leannah
  20. My Heart by Corinna Luyken
  21. My Mouth Is A Volcano by Julia Cook
  22. No One Else Like You by Siska Goeminne
  23. One by Kathryn Otoshi
  24. Pass It On by Sophy Henn
  25. The Rabbit Listened by Cori Doerrfeld
  26. Smallest Girl In The Smallest Grade by Justin Roberts
  27. Those Shoes by Maribeth Boelts
  28. We Are All Wonders R. J. Palacio
  29. Why Am I Me by Paige Britt
  30. Yo! Yes! By Chris Rascka


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Expressive Movement Workshop: ¡Olé Namaste! Yoga & Flamenco for Every/Body

Expressive Movement Workshop: ¡Olé Namaste! Yoga & Flamenco for Every/Body Workshop

SUNDAY OCTOBER 28th.

Release Your Inner Dancer! _MG_7294

¡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.


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Yoga In The Park/Framingham Common

Dear Friends,
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.
 
 
 
Hope to see you there! 
Classes are fully accessible and inclusive.
¡Olé Namaste!
Eve
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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.

Click here to purchase a $60 season pass

June 2
Amy Moses

June 9
Samela St. Pierre

June 16
Eve Costarelli

June 23
Meghan Margarette

June 30
Eve Costarelli

July 7
Amy Moses

July 14
Samela St. Pierre

July 21
Meghan Margarette

July 28
Meghan Margarette

August 4
Amy Moses

August 11
Samela St Pierre

August 18
Meghan Margarette

August 25
Meghan Margarette

September 1
Amy Moses

September 8
Meghan Margarette


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Boston Dance Alliance is Inclusion

        Boston Dance Alliance is Inclusion

“Through their new referral service for dancers with disabilities, the Boston Dance Alliance strives to break down barriers to inclusion. I was thrilled to see their action become a reality when I received an interview for and then earned the position to teach a 5-week accessible youth flamenco class at the Cotting School in Lexington. This is a chance of a lifetime, affording me the opportunity to share my love of flamenco with this inclusive community. Thank you BDA for increasing cultural equity and access to dance for diverse communities! 

~Eve Costarelli, owner and founder, Always Be Dancing Expressive Arts: Yoga and Flamenco for Every/body

Boston Dance Alliance is committed to opening doors to dance. Our free referrals for dancers with disabilities and those who want to work with them are only possible because of your generous support.

Every donation of $50 or more gets you the benefits of membership!

Donate Here
Share in the success of the organization honored this year as one of the four best small nonprofits in the state by the Massachusetts Nonprofit Network.

Thank you so much!

Debra Cash, Executive Director
Boston Dance Alliance
19 Clarendon Street
Boston, MA 02116
www.bostondancealliance.org

P.S. Check if your employer will match your gift! And BDA can now accept gifts of stock.


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Flamenco Books for Young Readers and To Read Aloud

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  • All About Flamenco/Todos Sobre Flamenco by Silvia Oivo

  • Aunt Elaine Does The Dance From Spain by Leah Komaiko
  • Bird With The Heart Of A Mountain by Barbara Mariconda
  • Flamenco Fantasy by Cynthia Ventrola Struven
  • 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
  • Today I Am A Dancer by Marisa Polansky
  • With Love From Spain by Carol Weston