Always Be Dancing

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


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Mindful Book Reviews By Eve: Mateo Finds His Wow A Story Of Wonder And Gratitude by Gabi Garcia

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Mateo Finds His Wow A Story Of Wonder And Gratitude by Gabi Garcia (Illustrations by Charity Russell; Skinned Knee Pub.) 

Gabi Garcia has done it again! Mateo Finds His Wow is a beautifully worded and illustrated story about a child in a funk who, through simple mindful attention, discovers the “wow-ness” of life in the moment. Ms. Garcia’s books fill an important niche in children’s mindfulness books as her books are so well crafted and sincere that they fit the needs of both adult’s and children’s connection to the stories.

This book packs a ton of wow! Be prepared to be positively changed by this wonderful book of awareness, curiosity and the amazement of the little things in life. The book is accompanied by bright wall charts that are helpful reminders of how to find the ¡WOW! in life.

A special note about the lovely and beautifully detailed illustrations by Charity Russell. They match the story perfectly and I really love the eye catching and fun fonts. 3 Cheers!

Thank you to the author for sending me this book. All opinions expressed are my own.

For more information about me, please visit alwaysbedancing dot com

#bookreviews #children #picturebook #mindfulness #alwaysbedancing #evecostarelli #fiction #iameve #theaccidentalkundalini #peacemoji #gratitude #wow #influencer

 


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Today’s Kriya: Feeling 10 Feet Tall and Bullet Proof

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July is a hot month! You can choose to channel its fiery intensity into positive thoughts, ideas and bursts of creative energy. Let go of irritability, damaging aggression and bursts of negative emotions. Use the friction to spark positive change!

The playlist:

  1. Om Namo Guru Tune-In by Shakta Kaur Khalsa
  2. Cosmic Cycles by Bachan Kaur
  3. Circles by Adam F
  4. Mondo Grosso (Fearless Mix) by Artist Unknown
  5. Bah Samba (Yoruba Soul Vocal Mix) by Tired Little One
  6. Words (Yoruba Soul Mix) by AbysSoul, Sio, Osunlade
  7. Rose Maria by Chambao
  8. Tangos De Mi Novia by Son De La Frontera
  9. Ek Ong Kar Sat Nam by Snatam Kaur
  10. Har Hare Hari Wahe Guru by
  11. Long Time Sun by Paramjeet Singh & Kaur

Continuing this week on the theme of activating the 3rd Chakra, the seat of your willpower, by activating the abdominal muscles while at the same time striving to completely relax the abdominal muscles, to help them release inherent patterns of restriction and stress. A free and balanced third chakra/abdomen will lead to better digestion and elimination physically, emotionally, mentally and energetically. Heal & Release!

Joy on the inside and peace on the outside,
Loving on the inside and laughing on the outside,
Kissing on the inside and healing on the outside,
Flowing on the inside and thriving on the outside,
Clearing on the inside and accepting the outside,
Shining on the inside and shining on the outside.

Even though it’s not on the play list for today, I have been thinking a  lot about the mantra Om Narayana Shanti Om as sung Wade Imre Morisette. The words just make such sense. Love yourself. Heal yourself. Shine on! Shine on!. The mantra basically means paying respect, peace and love to the ultimate being.  You do not have to focus on the identity of a god or a particular being or belief. Just reach deep inside yourself, so far in that you are in your bliss body-the ultimate state of oneness and find your caliber, character, consciousness, courage and commitment. (These are the 5 C’s of Yogi Bhajan). I look at them like the map to being authentically you.

Caliber= Quality/ Character= Your essence/ Consciousness= Intelligence/ Courage= Determination/ Commitment= Dedication

The following set is based on the Kundalini Yoga, the Kriya for Navel Center and Elimination. My classes are a fusion of my life as a flamenco dancer and a dedicated yogi. I have always just wanted to dance. From the days I spent watching Soul Train on Saturday mornings while dancing in my living room using the large picture window as my own private studio mirror, go-go dancing at Man Ray, being embraced by the punk rock community, becoming a Bohemian, discovering the spirituality of the house dance family, tap dancing, flamenco…flamenco…flamenco…to yoga…yoga….yoga…the fusion begins.

  1. Leg Pistons (2 min.)
  2. Double Leg Lifts (1 min./30 sec rest; repeat)
  3. Sphinx with butt kicks (2 min.)
  4. Baby (2 min.)
  5. Stretch Pose w/ Breath-of-Fire (1 min.)
  6. Stand: feet together; gracefully pendulum side-to-side (2 min.)
  7. Stand: Twist; L arm out; palm front; R hand to chest. (2 min.)
  8. Dance (15 min.)
  9. Alternate leg lifts (2 min.) Didn’t fit into the class.
  10. Seated “U” B-o-F (2 min.)
  11. Easy pose. Arms overhead; palm-to-palm; close eyes; meditate on 3rd eye. Ek Ong Kar Sat Nam Siree Wahe Guru (2-3 min.)
  12. Rest deeply (3-5 min.)
  13. Group Meditation: Har Haray Haree Wahe Guru (5+ min.) This truly was the best part of class. I cannot thank the participants enough for their willingness to try something new!


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Mindful Cookie Eating Exercise: English and Spanish Instructions/Ejercicio Consciente de Comer Galletas: Instrucciones en Inglés y Español

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Below, I adapted a mindful eating exercise from John Kabat-Zinn to include the art of eating a cookie (home-made with love, of course!) for the students at Framingham High School in the SLIFE program, a program dedicated to supporting students with limited or interrupted formal education. I have spent three years cultivating mindfulness in this classroom which has included things such as chair yoga, Yoga Jenga, coloring and worksheets, group discussions about replenishing much needed personal energy supplies and of the meaning of MWE (Me+We=MWE), passing a spoonful of water around the circle or having a group moving a table with a bowl of water on it without spilling and as many crafty ways that I could come up with to share the concept of mindfulness with them. My heart has exploded repeatedly with the kindness these students have shown me by helping me with my Spanish, heart hands showing up in photos and the real clincher was when a group of them started singing along to Cameron de la Isla’s “Rosa Maria” (please, my heart, be still!). All these ways have really opened the door for them to hear me and ingest some of the mindfulness strategies and techniques I have laid out for them. All these years, the lead teacher, Hannya Lord, opened her door (and her heart) to me. Some years the class was weighted with Spanish and Portuguese speakers, other times it was not so simple but somehow, we all managed to come together and have laughs, learn how to relax, and to pay a little more attention to ourselves, our immediate surroundings and the world around us.

Holding, Seeing, and Touching:

Examine the cookie it as if you were an alien and had never seen such a thing before. What do its features look like? How does it fit in your hand? How do the ridges feel on the pads of your fingers?

Sostener, ver y tocar:

Examíname la galleta como si fueras un extraterrestre y nunca hubieras visto algo así. ¿Cómo se ven sus características? ¿Cómo encaja en tu mano? ¿Cómo se sienten las crestas en las yemas de tus dedos?

Smelling:

Hold the cookie to your nose and smell its aroma. Really get a sense of it. Does the smell arouse your senses? Does your mouth or stomach react?

Olor:

Sostén la galleta en tu nariz y huele su aroma. Realmente tener una idea de ello. ¿El olor despierta tus sentidos? ¿Su boca o estómago reaccionan?

Placing:

Take a small bite of the cookie and place it on your tongue. Just hold it there. Examine the cookie with your mouth, without chewing. How are you reacting? How does this cookie feel?

Colocación:

Toma un pequeño bocado de la galleta y colócala en tu lengua. Sólo mantenlo allí. Examina la galleta con la boca, sin masticar la. ¿Cómo estás reaccionando? ¿Cómo se siente esta galleta?

Tasting:

Take another small bite of the cookie. Notice the adjustments and placements your mouth and tongue take in order to bite this cookie. When you bite, notice the texture. Note the flavors as they release. Pause after a few chews and experience the flavor and texture in your mouth. Continue chewing and noticing. Does the taste change?


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Mindful Book Reviews By Eve: Roots And Wings: A handbook for parents and educators to promote positive change based on the principles of mindfulness by Alex Koster M.Ed.

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This is a wonderfully helpful book that is passionately written from deep in the soul of the author. Alex Koster openly shares her knowledge on how a mindful approach to life can bring about positive family, community and societal change in this increasingly digital, impersonal, self-absorbed age. The simple but effective strategies and techniques she offers give parents and educators the mindfulness tools they will need to “put their air masks on first” and then be able to help their children become confident, happy, compassionate adults.

The main message I took away from this book is that by living a more aware, kind and joyful life, life itself will be more enjoyable. Therefore, I will be a more loving and lovable person who is then confident, happy, and compassionate enough to help my children and for those who I care for. Sounds like a win-win to me!

I highly recommend this wonderful book. It’s heart centered approach is just what is needed to diffuse the stress of today.

Thank you to the author for sending me this book. All opinions expressed are my own.

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Kundalini Woman’s Set

Quiet meditation in rock pose 3min

Life Nerve Stretch L-D-B; L/R 3min

Camel var./ Camel pose 3min

Shoulder Stand L-D-B 3min

Archer L/R 5min

Baby 3min

Bow L-D-B 3min

Locust 3min

Cow L-D-B 3min

Cat L-D-B 3min

Stretch B-O-F 3min

Corpse 8-10min

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#flamenco #yoga #kundalini #dance #speedyyogini #inclusive #alwaysbedancing #alwaysbedancingflamenco #olenamaste #evecostarelli #natickma #smallbusiness #kundalinifusion #peacemoji #iameve #innerpeas #todayskriya


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Yoga set to Reduce Anxiety

Breathing exercise to Reduce Anxiety: *Breathe in 10sec/Hold 10/Breathe out 10. Continue For 5min. (Can work up to 20/20/20)

*Up Mountain

*Chair (with “pass-the-present” arms)

*Low supported flat back (with “Spirit of Ecstasy” arms)

*Standing child’s pose

*Standing child’s pose (with flat back)

*Standing forward bend

*Lunge (Left foot back)

*Float hands

*Standing split

*Try one hand off, other hand, both hands

*Low lunge

*Plank

*Low plank

*3/4 Cobra (feel the hood)

*Extended child’s pose

*Down Dog

*Up Mountain

*Lightning Bolt

*(missing) Standing flat back

*Standing forward bend

*Lunge (Right foot back)

*Float hands

*Standing split

*Try one hand off, other hand, both hands

*Low lunge

*Plank

*Side plank

*Side plank (in tree)

*Side plank

*Side plank (in tree)

*Down Dog

Kriya for a Healthy Bowel System:

*Windmills: Exhale bend; inhale up.

*Right hand to left foot, continue 1min.

*Left hand to right foot, continue 1min.

*Left/Right alternate, pause at each foot 5sec., continue 3min.

*Left/Right alternate, pause at each foot 25sec., continue 2min.

*Left/Right, each foot hold for 2min.

*Corpse pose 2-3min.

*Side Bends. Inhale bend; exhale up. 1min.

*Twist. Inhale twist; exhale center. 1min.

Meditation for Emotional Balance:

**Drink a glass of water, for kidneys.

*Easy pose

*Arms crosses; Hands in armpits (palms face in)

*Raise shoulders (not crunch); keep neck in line

*Close eyes

*Slow-Deep-Breathing 3-11min.


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Today’s Kriya is the Nabhi Kriya for Prana-Apana from the Aquarian Teacher by Yogi Bhajan

Today’s Kriya is the Nabhi Kriya for Prana-Apana from the Aquarian Teacher by Yogi Bhajan

1. Life Nerve Stretch var.

• Right leg straight

• Leg Foot on Right side of leg; a comfortable seated floor-tree so you get maximum stretch with as little strain as possible.

• Hold Foot. Bend straightened leg until you can grasp toe. Stretch might increase by straightening leg as pose progresses.

• Press thumbs against big toenail

• Tuck chin so back of neck is very long

• Breath-of-Fire 1min. Focus on big toe through eagle eyes.

• Switch sides

• Inhale/Exhale/Relax.

2. Kicking Buttocks

• Alternately kick buttocks with heels.

• Inhale while raising a leg; Exhale while striking buttocks

• 2min.

• Inhale/Exhale/Relax

3. Leg Pistons

• Inhale, left knee to chest; right leg out parallel to the floor. Extended leg stays parallel to floor.

• Exhale as left leg extends and right knee comes to chest

• Powerful breath 2min.

• Inhale extend both legs out.

• Exhale/Relax.

4. Front Platform

• Press up; weight supported by hands and tops of feet (Do not lock elbows)

• Straight from Head-to-Toe

• Breath-of-Fire 2min.

• Inhale and hold breath briefly

• Exhale.

• Inhale.

• Exhale completely and hold breath out briefly.

• Inhale/Exhale/Relax

5. Stretch Pose

• Raise heels 6”

• Raise head & Shoulders 6” and stare at toes.

• Arms stretched by sides pointing at toes.

• Inhale hold briefly.

• Exhale.

• Inhale. Exhale completely and apply Root Lock.

• Inhale/Exhale/Relax

6. Heart Center Stretch for Healing

• Spread arms 60 degrees, parallel to ground, as if to open arms to embrace someone.

• Take a few Long-Deep_Breaths.

• Inhale, make fists and bring fists to the center of chest, as if pulling in a great weight.

• When fists reach chest center, exhale forcefully.

• Repeat 2-3 times.

• Arms out again. Tense fingers. Long-Deep-Breathing 1min.

• Slowly bring hands hands approximately 4 inches form chest, palms facing, not touching each other. Stare at the space between the palms and feel the energy flow between the hands.

• Long-Deep-Breathing 1min.

• Bring palms together. Meditate with attention at the Brow Point. 1min.

• Bend forward from waist, bring forehead and palm to floor. Relax. 1-2min.

7. Caliber of life Meditation: Conquer mild depression and discouragement

• Easy pose

• Light neck lock.

• Extend arms straight forward, parallel to ground. Elbows remain straight through the whole meditation.

• Curl fingers of right hand into a fist.

• Extend thumb straight up.

• Wrap fingers of left hand around right, so end of palms still touch and extend thumb straight up, so that both thumbs touch along their sides. There will be a tiny “v” between the tips f the two thumbs.

• Focus eyes on this “v”.

• Look as if through a eagle eyes, seeing far away and seeing the “v”.

◦ Inhale deeply 5sec.

◦ Exhale completely 5sec.

◦ Suspend breath out for 15sec. (can increase hold to up to 1min.)

◦ Start with 3min and work up to a maximum of 11min.