Always Be Dancing

The Art of Movement for Every/body & Mindful Book Reviews By Eve


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Groove & Flow 11/16/2020: Light-Bright!

Tonight starts the mantra of Light-Bright. We need to be the brightness that conquers the darkness of the winter months and to allow the good in us to conquer the evil. We all have the proverbial devil and angel on our shoulders it is just how we react to them is what separates us. We need to be the light and shine as bright as possible to lead the way into a more positive time of growth for us, personally, communally and globally.

To keep your vibration bright, light and at a high frequency, make time for self care every day. Yoga, meditation, clean food, positive affirmation, kindness, Qigong…..set aside time each day-in a routine-for a formal practice and then encourage as much mindfulness into your daily life as possible.

Seated Breathing Sequence:

  • Gyan mudra. Breathe in 4 sniffs; breathe out 4 sniffs. Last sniff in, ends the full inhale/Last sniff out, ends the full exhale. (1min.)
  • Clasp hands. Leave a space for a diamond to form. Powerful inhales and exhales. (1 min.)
  • Press hands together very hard. Make a diamond. Press the piece of coal so tightly a diamond forms. Continue powerful breathing. (1 min)
  • Inhale & Squeeze as hard as you can. Hold breath-tighten every part of the body as tight as possible. Breathe out & release.

Today’s set is for spinal flexibility and the release of pent up stagnation so we will become lighter and brighter.

Playlist:
Myopia by Moby
Circling by Four Tet
Sea Of Stars (Remix ft. Amanda Giacomini) by MC Yogi
Keep On Movin’ by Soul II Soul
River by Ibeya
Synchronize ft. Jarvis Cocker by Discodeine
I Want To Be Free by Ohio Players
Rude Movements by Ahsford & Simpson
Can You Feel It (Instrumental) by Mr. Fingers
The Ancient Gong by Guru Terath Kaur Khalsa
Sweat (Sweat the Club) by Jay Williams
Groove & Flow playlist 11/16/2020

Ayurvedic Tips for Autumn

Fall is a time of transition. Trees, shrubs, animals and birds are preparing for the winter. They are all gathering the energy, including nutrition, that they will need to survive the winter. Temperature is dropping and the wind is slowly gathering strength, carrying with it a hint of winter on its breath. Autumn is windy, erratic and cool.

These are all qualities shared by vata dosha (vata-wind/dosha=energy) 

Vata is one of the three energetic forces of the subtle body, the inner happenings of the life inside your body.. This particular dosha corresponds with the elements of air and ether (space). Thanks to the airy and mobile qualities of vata, it plays an integral part in healthy bodily functions such as digestion, the flow of breath, and communication between the mind and the nervous system. Vata types tend to have creative personalities and are often inquisitive in nature.

Excess vata can cause the body, mind, and emotions to feel scattered like the wind. This type of imbalance can happen to anyone, regardless of their Ayurvedic constitution or body type.

Ayurvedic tips to balance Vata this fall:

1. Enjoy warm cooked foods. Foods made with a little olive oil or ghee have a wonderful soothing effect that immediately calms down restless Vata. Root vegetables, hearty grains, soups, and stews are recommended. Cooked grains – like oatmeal, tapioca, cream of rice, and cream of wheat – and most nuts and seeds are also beneficial.

2. Use warming spices like ginger, black pepper, cinnamon and cumin, but not extremely hot spices like cayenne pepper.

3. Enjoy warm beverages such as chai or golden milk.

4. Eat less cold and raw foods. 

5. Take extra care of your skin with a warm sesame oil self-massage. 

6. Increase stillness in your day to connect with yourself. Vata is aggravated by feelings of fear and insecurity.

7. Get enough sleep; nap when you need.

8. Reduce stress by consciously practicing yoga, meditation, long deep breathing and alternate nostril breathing.

9. The colors we wear can greatly contribute to how we feel. To help us feel light, be sure to wear bright colors, such as a camisole, a scarf or a pair of sox. Choose the color that makes you feel the lightest and brightest you, you can be. Its a sure fire way to add the perfect color splash into your day to keep you light and bright and uplifting.

10. Try to stick to a regular routine: go to bed at the same time, meditate daily, yoga every morning.


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Groove & Flow: Flexibility of the Spine no.1

A flexible spine is the key to youth!

Groove & Flow is only getting groovier!  

We are focusing on flexibility of the spine for the next few weeks.

A flexible spine is the key to youth! Please join me.

Groove: Swimming Dragon

Flow: (Based on) Basic Spinal Flexibility Kriya

Groove and Flow is a specially blended style of embodied movement where participants explore and experience the joy of movement and freedom of expression within a supportive, creative environment, regardless of experience and/or abilities. This class is balanced with movement, tranquility and meditation and participants can be on a mat or in a chair. All abilities welcomed for this one of a kind experience. 

Get creative! Build connections! Create community!

Playlist for G&F 10-19-2020

Garth in a tux in the snow.

Garth Stevenson (All songs are from his album Flying. I highly recommend buying this album. It’s truly magnificent, made even more special if you order a hard copy, as you will receive a beautiful hand made CD envelope. Both of his albums are glorious!)


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Bedtime Meditation Ideas

Playlist for 10-12-2020

Groove: 

  • I Am by Nirinjan Kaur
  • Adi Shakti by Ajeet Kaur
  • Adi Shakti by Benjhamin

Flow:

  • Rock On Hanuman (Omstrumental) by MC Yogi
  • Salala by Anglique Kidjo f. Peter Gabriel
  • Sea of Stars MC Yogi f. Amanda Giacomini 
  • Om Namo by Eeday
  • I Shall Believe by Sheryl Crow
  • Har Haray Hari Wahe Guru (Meditation for Creativity) by Kamari & Manvir
  • Be Still by Beautiful Chorus

Many people have difficulty going to sleep even though they are tired. Most of us would agree that the deeper and more peaceful the sleep, the more rested we feel the next morning. There are several things that we can do to promote deeper and more restful sleep:

  1. Slow Down: Before going to bed, begin to slow everything down. Put down your phone. Move slower. Stop ruminating. Make a list of what you need to do the next day and leave the list in another room. This will allow you to clear your mind and allows the energy to start balancing so you will be able to accomplish what you want to get done, but be free of it for the night. If there is something on your mind that you have not been able to resolve, make a special list turn it over to a higher power (an angel, a god, whatever you relate to) for the night-this power will focus their activity on the list through the night and free you of it.
    Feel complete about the day. Acknowledge yourself for what you accomplished and lessons learned. Forgive yourself for anything that lingers. No one’s perfect, so let it go. Make a list of five things you are grateful for. Prepare yourself to devote the next hours to peaceful, un-preoccupied sleep. You not only deserve it; you need to rest.
  2. Eating Habits: Try to eat your last meal at least 2 1/2 hours before you go to bed. When you eat just before going to bed your energy is tied up with digestion and it is hard to sleep deeply. Eat lightly for your evening meal. Definitely try to not eat animal protein, fried or heavy foods. Soups, salads, steamed vegetables or other easily digested dishes are the best for the evening meal. Eating dairy at night will make it more difficult to get up the next day (so skip the ice cream, yogurt or large glass of milk before bed).
  3. Left Nostril Breathing: The two nostrils are associated with two very different energies. Breathing through the right nostril, we are energized and stimulated. Breathing through the left nostril, we relax and calm down. Our breath naturally changes dominant nostrils approximately every 2-1/2 hours. After eating our nostrils will change to the left to accommodate the energy needed to digest our food. That is one reason why we feel like sleeping after eating.

You can tell which nostril is dominant at any time simply by blocking off one, then the other. The dominant one is easy to breathe through and the less dominate one feels like it is blocked.

It is useful before going to bed to sit quietly, block off the right nostril and breath long and deeply through the left nostril. Slowing down the breath to 4 or less breaths per minute also facilitates sleep. You can mentally chant Sat or I; Nam or Am (Sat Nam; I Am) while you breathe to help your mind “erase” My mother once told me that she was taught, when she wanted to make a word illegible, that she should, in cursive, write the word apple over the word that needs to be hidden, rendering it illegible. I think of meditation like this. Using a mantra scribbles out our thoughts and makes them “unthinkable”.

This meditation below has been a life saver for me.

I do this meditation for 11 minutes every night before bed, plus I usually add on at the end, 4 repetitions of the 4-7-8 Breath (see below) just to seal the deal. I sleep through the night now. I do not take any sleep aides.

Breathing and Mantra: Inhale 4 equal parts through the nose, i.e. the inhale is divided into 4 sniffs. Mentally vibrate SA TA NA MA If you do not connect with this chant, you can substitute with something like “I AM So Calm” or “I Will Sleep Deep” with the four parts of the inhale breath.

Hold the breath and mentally repeat 4 repetitions of SA TA NA MA (or your chosen chant). This will be 16 counts

SA* TA* NA* MA* SA* TA* NA* MA* SA* TA* NA* MA* SA* TA* NA* MA*

I* Am* So* Calm* I* Am* So* Calm* I* Am* So* Calm* I* Am* So* Calm*

I * Will* Sleep* Deep* I * Will* Sleep* Deep* I * Will* Sleep* Deep* I * Will* Sleep* Deep*

Then exhale in 2 equal strokes, mentally projecting WAHE GURU (Wonderful/Inner Sage; Wonderful/Inner Guide)

Time: Set a timer. Start with a few minutes and work up. I find 5-11 minutes is a good reset for myself. Continue for 11, 15, 22, 31 or even 62 minutes. This meditation will often put you to sleep before you complete the allotted time.

4-7-8 Breath (you can also try this as a stand alone bedtime meditation):

Breathe in with your nose for the count of 4.

Hold breath for the count of 7

Breathe out through rounded lips, making a gentle whooshing, for the count of 8

Repeat this 4-8 times; or set a timer and practice for 5-10 minutes before bed.


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Groove & Flow w/ Eve 10-5-2020

Playlist: 

Groove: All songs/ Roy LobbFlow:
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
En El palacio Del Sultan by Juan Martin
Tiferet by Juan Pascual
Tangos De Mi Novia
by Son De La Frontera
Villanesca By Devin Ulibarri
Sat Narayan Wahe Guru
by Ajeet Kaur  (see below for meditation)
Groove & Flow Playlist 10-5-2020
Breathing exercise for calmness and stillness 
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!


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Groove & Flow with Eve Costarelli 9-28-2020

About Sa Ta Na Ma:

https://agelessartsyoga.com/instructor-group-yoga/sa-ta-na-ma-meditation/
https://alzheimersprevention.org/research/kirtan-kriya-yoga-exercise/
https://www.kundaliniyoga.org/lesson_15

Two 11-minute versions of Sa Ta Na Ma (Kirtan Kriya):
Nirinjan Kaur https://youtu.be/Zg9NOOM2neA
Gurunam Singh https://youtu.be/UbKpBPYGQ1


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Yoga Books and Online Health and Wellness Classes at the Morse Institute Library

I am so lucky!

A few years ago, I taught teen yoga workshops for the library. They were a lot of fun and I really enjoyed sharing them with the community through the library. One of the best things, is that all programs through the library are open and accessible to all and are free of charge for the participants.

Fast forward to now. The teen librarian shared my name with the adult programming coordinator and voilà! through a generous self-help grant, I am now offering my Groove & Flow series through their online event portal (search for yoga in calendar). Here is the link to my online yoga video-library. Along with my classes, the library has been able to bring a fabulous online Qigong program with Dr. Ming Wu and Dr. Wei Li. Here is the link for the online Qigong video-library.

I skimmed though the library’s yoga book selection and created a list of books that I thought would compliment my teaching. Of course, there are so many yoga books available, so my list is just a snap shot of some. This list does not include children’s books (here’s are two good blog posts I wrote “My Top 20 Books About Yoga For Kids” and “21 Mindfulness and Yoga Books and card Decks For Kids”)

  • Accessible yoga: poses and practices for every body by Jivana Heyman  
  • Adaptive yoga moves any body by Mindy Eisenberg  
  • Autumn winter spring summer by Sandra Sabatini, Silvia Mori
  • Chair yoga for seniors: stretches and poses that you can do sitting down at home by Lynn Lehmkuhl
  • Chair yoga: seated exercises for health and wellbeing by Edeltraud Rohnfeld
  • Chair yoga: sit, stretch, and strengthen your way to a happier, healthier you  by Kristin McGee  Gentle yoga : a guide to low-impact exercise by Lorna Bell and Eudora Seyfer
  • K.I.S.S. guide to yoga by Shakta Kaur Khalsa 
  • Lilias! yoga gets better with age by Lilias Folan
  • Relax into yoga for seniors : a six-week program for strength, balance, flexibility, and pain relief  by Kimberly Carson, MPH, E-RYT; Carol Krucoff, E-RYT 
  • Relax into yoga for chronic pain: an eight-week mindful yoga workbook for finding relief and resilience by Jim Carson, PhD, Kimberly Carson, MPH, C-IAYT, Carol Krucoff, C-IAYT  
  • Restore and rebalance : yoga for deep relaxation by Judith Hanson Lasater, PhD, PT  
  • Yoga for body, breath, and mind : a guide for personal reintegration by A.G. Mohan
  • Yoga for healthy aging : a guide to lifelong well-being by Baxter Bell, MD, Nina Zolotow
  • Yoga for women by Shakta Kaur Khalsa 
  • Yoga for women : wellness and vitality at every stage of life by Shakta Khalsa 
  • Yoga for osteoporosis : the complete guide by Loren Fishman, Ellen Saltonstall  
  • Yoga in bed : awaken body, mind & spirit in fifteen minutes by Naomi Sophia Call    
  • Yoga mind & body by Sivananda Yoga Vedanta Centre  


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Groove and Flow Online September-December 2020

I am excited to have the opportunity to bring to the community Groove & Flow classes through the Morse Institute Library’s Online Event Portal.

My next Groove & Flow is Saturday September 19th at 11:00AM. Registration is open now.

Groove: Late Summer and the Earth Element

Flow: Balance, Harmony and Rhythm 

Coming Soon:

Mondays @ 7PM (Registration opens 2-weeks ahead of each date)

Monday: September 28

Mondays: October 5 & 19

Mondays: November 2, 16 & 30

Monday: December 14

Please check out my latest blog post 

Purpose, Intention & Patience

Check out my videos on YouTube


I am available for:

  • Motivation sessions. Please let me help motivate you! 
  • Online classes for Adults and Children. Privates and groups.
  • Video production for private and community use. 
  • Please email me for more information AdamAnt_Eve@hotmail.com

The next Grounding In Community will be held on Natick Common, Sunday September 27th 1:30-2:55. I hope you will join us for inspiring community connecting event. I will be leading a wonderful short Groove & Flow activity for everybody to enjoy.


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Groove & Flow with Eve: The 4 U’s

This is Kundalini yoga done my way. This is the set or kriya called the 4 U’s. They are for you! Through stillness, your Prana or life force is invigorated.

The full set would be 11 minutes for each pose with an 11 minute Savasana. In this video, each pose is 5 minutes, hence a 5 min total relaxation at the end.

Here is the video for you to follow. Please enjoy this amazing set. Once in your position, do not move. Let the energy circulate itself.


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Mini Yoga Sequence: Creating Inner Peace

1. Child’s pose make sure your big toes are touching, and your knees are slightly apart, so you stomach can rest on your legs. If you cannot touch your head to the floor, then put a book or a block under your head so you can rest it in something. You can make the book as big or small as needed. You could also put a large pillow  or bolster under your stomach to really relax. If you cannot get into this position due to physical restraints, try sitting on a block or on a chair.
2. Legs up the wall: can be done on the floor with legs together or comfortably separated or you can even put a folded blanket under your hips.
The main thing is to breathe in and out through your nose. Take a breath in slowly though your nose, it does not have to be huge and then try to elongate the breath out. If you have trouble breathing out though your nose at first, you can purse your lips, like you are trying to gently blow out a candle and then let the air slowly escape your mouth.
** The reason we emphasize nostril breathing is that the in-breath particularly reshapes our attention and insight by activating our brain through our senses, such as smell and the action of slow, deep breathing, whether the inhalation or exhalation, is beneficial for our nervous system when we wish to be more still. In fact, mindful breathing emphasizes not only the breathing component, but also the mental component of paying attention and becoming aware of mind, body and breath together.