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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The Accidental Kundalini: Courage and Balance

July 15, 2019

Warm-up to Find Your Courage

  1. Punch/March IMG_3309
  2. Ego Eradicator
  3. Cat/CowIMG_3316
  4. Boat
  5. Forward Fold
  6. Reverse Plank
  7. Push-Up
  8. Alternate Leg LiftsIMG_3314
  9. Seated MeditationIMG_3315

Kriya to Balance The Mind In The Group Energy

Sit in a close-knit circle; everyone should choose a partner. If you have groups of 4, Patty Cake (if not enough people, switch to Rararara, Mamamama, Ramaramaramarama, Sa Ta Na Ma in partners)

  1. Gratitude Hands w/ Clockwise Hip-to-Head Circles (see above)
  2. Hold Hands in Silence (whole group holds hands; no one is left alone)
  3. Cactus Arms & Spirit Fingers w/Counterclockwise Circles (see above)
  4. Dance: Punjabi Style; Freely: Add Clapping
  5. Patty Cake (would like to try it with Rockin’ Robin)
  6. Surrender
  7. Rest

Playlist:

  1. Ong Namo by Shakta Kaur Khalsa
  2. Ek Ong Kar by Tina Malia
  3. Brazilian Rhyme (Fearless Mix) by Mondo Grosso
  4. Hey Hey by Muete
  5. Naive Melody (Young Edits Sophistaicated Melody Version) by The Talking Heads
  6. Chattr Chakkr Vartee by Nirinjan Kaur
  7. Hallelujah by Jai-Jageesh
  8. Heartbeat by Taana Gardner
  9. Shake The Mind by C Cat Trance
  10. Adidas To Addis by Cut Chemist
  11. Har by Snatam Kaur
  12. Har by Tera Naam
  13. Rockin’ Robin by Michael Jackson
  14. Rararara, Mamamama, Ramaramaramarama, Sa Ta Na Ma
  15. Fantasia Inca by Various Artists
  16. Fantasia Inca by A. Caste
  17. Long Time Sun by Paramjeet Singh & Kaur


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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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It’s Great Time for Yoga & Flamenco!

882824_10151907518920295_1244060619_oNow is a great time to bring one of Eve Costarelli’s varied mindfulness programs to your school, center or special event. Eve Costarelli will seamlessly adapt her programs to fit yours and your students/residents needs.

  1. ¡Olé Flamenco! Educational Flamenco Presentation:*September 15 – October 15 is National Hispanic Heritage Month. This dynamic, experiential arts learning program can help bring Hispanic cultures to life for your students. Available all year.a. With guitarist, Antonio Tiriti

    b. Solo

     

  2. ¡Olé Flamenco! Workshops* & Classes*in addition to or separate from the educational presentationa. with guitarist Antonio Tiriti

    b. Solo

  3. In-School Yoga & Mindfulness (working with school districts)

     

  4. Accessible Flamenco & Yoga (for populations who need accessibility and adaptability)

Programs are available for grades K-12; college level; corporate events; senior living facilities and private hire. All programs are inclusive and can be adapted as needed for those with special needs including physical disabilities, medical conditions, intellectual difficulties, or emotional problems, including deafness, blindness, dyslexia, learning difficulties, and behavioral problems.

Please contact Eve Costarelli for scheduling and pricing:

AdamAnt_Eve@hotmail.com or 617-216-1643

All About Eve:

For over 20 years, Eve has been an arts educator, teaching flamenco, tap dance, and yoga to children through seniors citizens of all levels and abilities. She practices a therapeutic and body-centric approach to teaching to give her students both physiological and psychological benefits from these art forms.

Eve is the lead teacher for Framingham’s own Open Spirit Centers Nourishing Teachers, Strengthening Classrooms project, bringing mindfulness into both the Framingham Public Schools and Hoops & Homework, an award winning after-school program for the neediest children in Framingham.

Ms. Costarelli is a familiar face on the Boston dance scene, and along with guitarist Antonio Tiriti, brings educational and experiential flamenco performance and workshops all over New England. Eve and Anthony are past members of Young Audiences of Massachusetts and Celebrity Series: Arts for All!

Eve Costarelli is the creator of Always Be Dancing Expressive Arts: Yoga and Flamenco for Every/Body.

All programs are adaptable, accessible and inclusive www.AlwaysBeDancing.com