This Is Something Special 4 U

Opening breath sequence: 

*Sit comfortably. Make an antenna w/ R hand and block R nostril with thumb. Long Deep Breathing thru L nostril. 2 min. Inhale hold for 10 seconds. Relax. *Repeat blocking L nostril. 2 min. Inhale; hold 10. Relax. *Inhale L, exhale R. 2 min… *Inhale R, exhale L. 2 min … *Gyan mudra (the “ok” sign in both hands). Begin Breath Of Fire (this is a type of breath that you pump from the center of your navel to expel your breath. It’s the same as long deep breathing; it’s just at a much faster pace. So it’s in, out, in, out… and each time you breathe out, you pull your stomach in. The breath should be powerful and strong and through your nose). Totally center yourself at your brow point. Powerful, rhythmic breathing. 2 min…Inhale, circulating the energy.  *Meditate on your personal intention for today. What brought you here. Think of something that will help propel you forward through the next week.

This is the set of “U.” It invigorates you by adjusting your internal and external energies. These are called the 4 U’s and they are “for you.”

“The ‘4 U’ kriya sets the nervous system to withstand pressures of society and challenges of times.  Do each posture without moving a muscle and this is said to create nerves strong as steel—’stainless steel forever.’ This kriya also works on eliminating fear and developing greater spinal flexibility. Different people will function at individual levels of development and capability.  Please refer to this post for poses and modifications

1. Lie down flat on the back. Raise the legs and arms straight up to 90 degrees. Palms face each other. Point the toes. Knees and elbows are straight. Hold steady and think about what good you have done since you have come to the planet Earth. Reconcile activities with your beautiful intelligence. We are moving the life force energy today and without any movement. Keep yourself in the posture no matter what. The energy will adjust itself. Let the energy above you hold your legs and arms up. Float effortlessly.
2. Still lying on the back, bring the hands straight up over the head on the ground. Then raise the lower body up into a modified Plow Pose, with the legs straight over the head but parallel to the ground. This is a simple flow of energy, a simple way of just being. Be a river.
3. Come sitting up and stretch the legs out in front; the arms extend toward the toes, palms down and parallel to the ground. The back is straight and steady, like a statue. The pain and disturbance comes in the adjustment of the pranic energy. You feel the pressure of the muscles adjusting themselves. Some call it “chi”, some call it prana. Some call it “qi” energy, and we call it “ji energy. They all mean the soul, the inner Self, the being. Meditate, chant and recite anything mentally or verbally, but keep the posture perfect. Sat Nam, I Am, My Truth, Light-Bright. Say it strong and say it sweet.
4. Stand up straight and bend over at the waist so the torso is parallel to the ground. Keep the back and neck straight. The arms will hang loosely down towards the ground. Form a “U” with your body. Don’t bend down to the toes. You can chant or meditate to keep yourself going. Be bold; be soft. Be bright; be light. Be earth; be air. 
5. Deep Relaxation. Relax flat on the back. Listen to a gong, if available.

Meditation for Developing an Attitude of Gratitude: An attitude of gratitude is the highest form of yoga. Finding abundance of gratitude in yourself will open the floodgates for what you have to be grateful for. Posture: Sit in a comfortable posture, with a straight spine and neck. Mudra: Cup your hands together as if you are gathering water from a stream and in this position, place them approximately 6 inches in front of your heart centre. Relax your arms at your side and feel every other part of your body relaxing and releasing. Eyes and Mental Focus: In this posture, simply sit with your eyes closed and visualize all the blessings of your life falling into your cupped hands. Breath: Breathe deeply and feel yourself merging with the light of all of those blessings. Time: Continue for 3, 11 or 31 minutes (or however long it feels comfortable to do so).

*Bountiful Blissful and Beautiful by Kamari and Manvir *Say Saraswati by White Sun *Give Me the Sunshine by Leo’s Sunshipp *Everybody Loves the Sunshine by Takuya Kuroda *Heal Me by Nirinjan Kaur *Cry Me A River by Justin Timberlake  *Thank You by Sly & The family Stone *Wishing On A Star by Rose Royce *Guru Ram Das Lullaby by Bachan Kaur

Playlist for Groove & Flow 11/23

Purpose, Intention & Patience

Living with a sense of purpose is so important. Wake each day with a drive and will to do. Find things that interest you and a determination to learn, even when it is hard. Learn to figure things out-ask questions-make mistakes. Experience the inner sensations of your passion.

Life is to be lived with gusto-zest-zeal. You must live in and for the moment. Your goals and desires and hopes and dreams have many paths that lead to them. Allow yourself the freedom to travel many paths. They will lead you to experiences that will help you on your way. Do not be disappointed if your path is different than you thought it would be; instead be flexible. Learn along the way. Find joy in your travels. Be inspired to live.

Experience the moments within a larger context. Everything you do will cause an effect. Whether the desired one, or not, or possibly one that is not immediately noticeable…maybe not even in your lifetime. Above all be patient Know that patience is not just the ability to wait for it to happen. Rather, it is the absolute knowing that it will happen. Just. Know. It. Will. Happen.

You can effect change.

Alwasy keep your vibration high.

Have a positive outlook.

Look at your heart.

Have hope.

With peace,

Eve

If you are local to Natick, MA, please join me today. I will be leading a short Grove & Flow associated with the fire element and summer. Come get grounded!

Grounding In Community

Natick Common 1:30-3:00PM

Grounding In Community is an outdoor, in-person, and safe way to grow our hope and support each other. Every last Sunday afternoon, from 1:30 – 3:00, we meet under the shade of a giant tree on the Natick Common for a time of spiritual practice, artistic expression, and truth-telling. We lie on the grass, sit on blankets and chairs, sing, explore movement, and speak words of truth that give us greater strength and freedom.

We are living in times that are heavy with foreboding in terms of health, economics, and politics. And so we gather in community to affirm that we are not alone in being afraid and in needing support. Together we create a space where we find the courage to face all this…and to find a way of being well and of keeping hope alive within.

For everyone’s safety, we will wear masks and maintain six feet of distance. If you want, please also bring a blanket, yoga mat, or chair to sit on. It is also recommended to bring a water bottle.

If you are inspired to share a poem, story, song, or reading–something that grounds you in truth and gives you hope–there is a time of open sharing in the structure of the gathering where this will be welcome.

Mindful Book reviews By Eve: Thank You, Crow by Michael Minkovitz

Thank You, Crow by Michael Minkovitz; Illustrated by Jose D. Medina

I love the sweet green child and the doe-eyed crow. They make a beautiful couple creating art together. The child is kind-hearted and helps the hurt crow, who in turn brings joy and wonderment to the boy. This is a creative page turner that will elicit many giggles and ooh’s and aah’s.

Thank you to Penny Candy Books for sending me this book as part of a giveaway. All opinions expressed are my own.

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

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

 

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.

Mindful Book Reviews By Eve: Thank You, Me. By Elena Reznikova

Thank You, Me. By Elena Reznikova

I was so pleased to receive this sweet book about being thankful for what you have inherent in your own body. It brings all the gratitude home and focuses on appreciating your senses and your how you experience them. It is straight forward thankfulness for you being you and all the wonders you can notice. This book is full of positive affirmations of love, respect and trust, both for yourself and for the world around. I highly recommend this book and am looking forward to sharing it with my young yoga students. It will blend perfectly into my kids yoga classes about the miracle of being you. This is a lovely book! I also loved the included thank you cards for coloring and the accompanying gratitude journal. This makes a very cute set and would make a nice gift for the yogi in your life!

A note about the illustrations: Very cute cartoon-like images of a fuzzy purple monster, a smiling red-headed child and a menagerie of wide-eyed expressive animals pus tree, stars and snails, make this book and easy and educational book to connect with yoga poses as you read along with your class.

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

Mindful Book Reviews By Eve: Watkins Publishing Round-Up

• How To Teach Meditation to Children:Help kids deal with shyness and anxiety and be more focused, creative and self-confident by David Fontana & Ingrid Slack
• The Calm Buddha At Bedtime: Tales of wisdom, compassion and mindfulness to read with your child by Dharmachari Nagaraja
• The Mindful Mandala Coloring Book by Lisa Tenzin-Dolma

How To Teach Meditation to Children:Help kids deal with shyness and anxiety and be more focused, creative and self-confident by David Fontana & Ingrid Slack

This is a great one-stop-book to learn how and why to bring meditation to children, whether they be your own or your students. This book very clearly lays out meditations for different age groups from 5-8 year old children to 15+, late adolescents and for different needs, such as creativity, relaxation and body awareness. The author has come up with fun and creative, and easy to follow, meditations with follow up exercises for home, daily life and school. One of the ones that immediately caught my eye was exercise #4 in the chapter about meditations for mindfulness. The exercise is about taking a familiar object and showing it upside down and having the kids draw it from this odd angle. The exercise is about perspective and focus and creativity. I use this exercise in my yoga class-which is just meditation in motion, and we turn yoga poses on their heels or backs or bellies and then recreate the poses from a different perspective. We can rename them and bring new qualities of them to light when they are taken from a different angle or a chair or are holding onto a cane. Our attention becomes more focused, our minds more creative as we experience gravity from another angle.

I really enjoyed this book and recommend it for it’s unique and creative meditation ideas. I highly recommend this accessible book and strongly agree with the author about having a practice of your own as a necessary element in the desire to bring this to children.

The Calm Buddha At Bedtime: Tales of wisdom, compassion and mindfulness to read with your child by Dharmachari Nagaraja

This is a lovely collection of read aloud stories on instilling wisdom, compassion and mindfulness into ours and our children’s lives and by using the age old art of story telling, these stories make it very easy to bring these qualities to children. The short tale with morals empower children to take these teachings into the world by learning about patience, honesty and trust.

At the back of the book, there is a section of very sweet and simple mindful meditation scripts that can be used to enhance the teachings of the stories. The index makes it very easy to find themes that work in with what you are teaching.

This is a wonderful book that opens the hearts and minds of all who share them. I highly recommend these calming and enlightening stories.

The Mindful Mandala Coloring Book by Lisa Tenzin-Dolma

This is a lovely coloring book with beautifully detailed and delicately drawn mandalas. The book is separated into three sections: Buddhist mandalas, Celtic mandalas and Healing mandalas and at the beginning of each section, a few colored examples are given. Included with each mandala are a description of that specific mandala, simple step-by-step instructions for its contemplation, a recommended color palette and a meaningful quote. Also, for added creativity and self-reflection, at the end of each section are blank mandala templates for you to create your own, personalized mandalas.

This is a wonderful book that is packed with information for contemplation and quiet-time self- reflection. It it the first coloring book that I have seen with all the elements of a mindful practice included in one place. Coloring is a great way to bring about contemplation, meditation and healing. This book is beautifully laid out. I am looking forward to choosing a mandala to color and contemplate! Namaste!

Thank you to Watkins Publishing for these books. All opinions expressed are my own.

Book Reviews by Eve: Boys Dancing by George Ancona & Tap Tap Boom Boom by Elizabeth Bluemle

Book Reviews by Eve: Two books from Candlewick Press that highlight dance and rhythm are Boys Dancing by George Ancona & Tap Tap Boom Boom by Elizabeth Bluemle.

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!

Thank you to Candlewick Press for sending me these books. All opinions are my own.

Book Review By Eve: Go Yogi: Everyday Yoga For Calm, Happy, Healthy Little Yogis by Emma Hughes; Illustrations by John Smisson

Along with the titled book in the photo, you will see a bent pipe cleaner with beads on it. That is a Breathing Stick. We make them in class with the students and they can make a second one to bring home with them to teach a family member or friend how to use it. How to use it: 1. Slide all the beads to one side on the bend. 2. Breathe in and slide the first bead to the hump in the pipe cleaner; 3. breathe out, slide the bead over the hump and to the other side. Breath as slowly as a turtle. Repeat 4 more times.

I just received my copy of Go Yogi! and I decided to jump right in and bring it to my kids yoga classes and let them help me review it. Well, I must say, the book received 100% favorable reviews from my students, ages 3-6! They loved it and the classes were super fun, were rich with content and the kids remained focused and interested throughout the whole class. The illustrations by John Smisson are super engaging and they tell the whole story, so words are not even necessary. The descriptions hold a lot of vital information, including how to get in and out of the poses, what the poses are good for, and many positive thoughts to keep young minds joyful and healthy. Because of this, the writing is mostly best addressed by an adult while the children read along. There are separate “grown-up” tips that are very useful especially for adults who are not yoga teachers which makes this book a great addition to classrooms, homes and yoga studios alike. I love the overall feel of the book with its muted colors, computer graphic illustrations and its mindful take on bringing yoga to kids.

I highly recommend this book as a feel good book full of positive affirmations, fun yoga poses and a very well crafted sequence that is very helpful for all children. It worked very well for kids ages 3-6 and with some modifications it worked equally well with kids as young as 15 months.

Full Disclosure: Jessica Kingsley Publishing sent me a copy of this book. All opinions are my own.

How I will use this book:

The following is a detailed description of the class I taught, weaving together the book with my knowledge of teaching yoga to children.

Right off the bat, I started out with that funny word yogi The kids laugh when they hear that word. It’s great to use with kids and for comparison, I explain that just like someone who plays tennis is a tennis player, someone who surfs is a surfer, someone who dances tap is a tap dancer, a person who does yoga is a yogi. T’s what they call someone who practices yoga. Of course, the most popular word to use in yoga is namaste. The book describes it as meaning hello & goodbye; I add that it means thank you. Thank you from me to all of you; thank you from you to me; thank you from you to each other. It’s a beautiful, encompassing with a happy feeling, word. It is part of yoga in America. The kids know, that since I also throw in bits of flamenco into my yoga classes, that at the end of my classes, we say ¡Olé! ¡Namaste!

I ask them, “Why do we practice yoga?” Th e book tells us “yoga can help you feel healthy and happy” and with that we launch into our “I Am Happy, I am Good” meditation (link to previous post with meditation here) that I adapted from a meditation by Shakta Khalsa for Radiant Child Yoga.

The book points out it is best to practice in a space clear of toys and noise and we take a moment to notice that our yoga space is uncluttered, our mats are in order and it is as quiet as it can be (for a noisy child care center, that is!) I have a play list*, I use in the background, to create ambiance in our space, but I am always happy to practice in silence too with the kids. One of my major goals in bringing yoga to kids is for them to learn the difference between noise and silence in body, mind and energy.

At this point, I put the book on the floor so that my hands are free. The special yoga breathing exercise is well described and I add in “Sit up, criss-cross yoga sauce” and to have them try covering their mouths while they breathe. I demonstrated the sound of the oceanic breath so they could hear it for themselves and I did this while looking at each one them and timing my breathing with theirs, so we could flow our breath together.

Hello Mr. Sun (Singing-love me some Raffi!.…Oh, Mr. Sun, Sun, Mr. Golden Sun, Please shine down on me. Oh, Mr. Sun, Sun, Mr. Golden Sun, Hiding behind a tree. These little children are asking you, To please come out so we can play with you. Oh, Mr. Sun, Sun, Mr. Golden Sun. Please shine down on me.). Here I make up some qi gong-like movements for the kids to copy while we sing. Singing and moving is a moving meditation.

In a sing-songy voice:

*We reach up to the sky, Mountain pose. Feel strong and, steady and still.

*Breathe in, arms up reach up to the sun (tippy-toes)

*Dive down , splash, wooosh. You are a waterfall, flowing your water down to a river.

*Step one leg back and the other leg back. Now you are a plank over the quiet water. Strong and long. Sturdy. Hold your tummies up so the water does not splash it but do not touch the sky with your backside. Hold it for 5, 4, 3, 2, 1.

*Slowly the plank lowers down to the water. Float on your belly, on the river, bobbing on the waves. Breathe in-the wave swells; breathe out, the wave slides away. Repeat. Be like a bird (hero pose), silently sitting on the water, bobbing up and down, but not getting jostled or ruffled. Just quietly resting on the quietly moving water.

*Oh! A little snake pops its head out of the water. Palms by shoulders. Now, you are the snake. Breath in, lift up (into cobra pose), breath out, hisssssssss. Here comes a dog, to play in the water. Press up into Downward Facing Dog pose. Press into the earth with your hands and feet. Lift your happy puppy tail and feel how long your back feels. One leg up, wag your tail. Woof! Woof! Put it down. Switch feet; wag; Woof! Woof! Bring it down. One hand up. Lick you paw. Other side. We try one paw and one leg (opposite sides) just for fun.

*Settle down into child’s pose to feel calm and happy, totally relaxed. Find that wavy feeling of your breath, calming you and bringing your focus inwards.

Usually we call this pose child’s pose, but for today we will call it seed pose. You, little seed, nestled in the earth, nourished by the rain and the sun, slowly your roots start to grow down deep into the earth and you being to know. Slowly we rise up onto our knees, let the head come up last, as it finally presses through the dirt. Now add your arms. Reach them up to the sun, palms together. Feel your body; it is a strong, rooted stem. With a final push, step up with one leg and then the other. Your roots strongly planted in the ground. Your arms burst open and greet the sun “Hello Mr. Sun! Here I am!” palms open wide as we grasp the energy the warmth, the glow from the sun and pull it towards you, bringing your hands to your heart. Right hand over the heart, left hand on top, and just breath. Energy, happiness and trust-pull it right into your heart. Feel your beating heart. Take a few breaths and slow down the beating.

Tea Pot or Watering Can (Triangle pose): I’m a little tea pot short and stout, here is my handle here is my spout. When I get all steamed up, hear me shout! Just tip me over and pour me out”.

Feather Fingers is the perfect time for me to add some flamenco into class. Some cuerpo, braseo, floreo y taconeo! ¡Olé!

Barn Door had them tried the balance with no support and then had them hold onto a ledge to support their balance. Did they notice if it was easier or harder or them same for them when they held the ledge to when they did not? Try it again without.

Chair Pose: feel how strong this pose makes your legs feel. Feel the energy of a lightning bolt; then we shoot off, up, far however, kaboom!

Warrior 1,2,3…with the chant “I am brave (Warrior 1); I am bold (Warrior 2); My own power (get set up to launch into Warrior 3); I can hold! (Warrior 3).”

Balancing Boat builds strong tummy muscles! Rock-and-roll and come right back up to boat pose

Pebble/Child’s Pose: have them take the pose and then go to each one individually and help into the proper form. Do not press on their backs; gently guide them into the shape. Nice round back. Breathing in, feel your belly press against your legs as it gets round; breathing out, the belly softens and your gently drape over your legs.

Butterfly add in “Fly Like A Butterfly” sitting in butterfly pose: Fly like a butterfly, fly like a butterfly, fly like a butterfly up so high. Repeat; Put hands together and place by a cheek, in a sleep like position: Sleep like a butterfly, (switch hand to other cheek,) sleep like a butterfly (switch hands, get a little quieter), sleep like a butterfly (switch; quieter) through the night. Repeat.

Tick-Tock Hands: I replace slightly with drawing circles on each others backs (sit in a large circle, so everyone has a person in front of them.) Go in one direction, now the other. Helps with cross brain and a great sensory exercises.

Calming Candle: First we go back to a little rock and roll action, and then roll up and over.

Savasana: Noodle Test: Go around to each child and have them totally release the effort in their arm or legs, like a wet noodle. Gently pick up the limb(s) and wobble them to have the kids feel the total loosey-goosey feel.

Sit up, cross-cross; rub palms furiously together to create warmth. Take your warmed, tingly hands and place them right one over the heart, then the left one on top, catch the thumbs (a bird shadow puppet) and feel the energy form your hands going right into your body and give yourself a happy, loving, friendly hug. Now let the bird fly away and we say “Thank you! ¡Olé! ¡Namaste!”

Book Review By Eve: Giant Pumpkin Suite by Melanie Heuiser Hill

This is a charming read! The characters are delightful and the beautiful sense of community that rises around the growing of the giant pumpkin is a true testament to love they neighbor and brotherly love. The author obviously has a great knowledge of Japanese things as her description of the tea ceremony is so full of rich detail that you can practically smell the tea in the air and feel the warmth as it passes through your lips.

 

Also, she brings in the concept of Kintsugi. While most people would likely conceal damages to their pottery, the Japanese art of Kintsugi follows a different philosophy. Rather than disguising the breakage, gold is used to restore the broken item incorporating the damage into its aesthetic, making it part of the object’s history. This theme weaves together most of the book and like the beautiful rivulets of gold in the pottery, we see time and time again how imperfections make us more real, more appealing and even a bit more perfect. In addition, the beautiful mathematically organized music of Bach is the soundtrack to this lovely story! This is a book of substance and is full of practical knowledge! I highly recommend this read to children and families.

Full disclosure: Candlewick Press sent me copy of this book. All opinions are my own.