tag:blogger.com,1999:blog-13326745543005369012024-03-13T14:47:56.044-04:00Michelle HeronRegistered Nurse, mama of 2, student of yoga since 2000, movement, meditation and reiki since 2005. I share moving, breathing and meditating as resources for nervous system support and community connection. The practice I share combines reiki, yoga and meditation to increase our capacity to be more awake and aware in our world.
FREE guided movement on YouTube.
FREE guided meditations on Insight Timer.
Instagram: @michellemheron
Contact: heronyoga@gmail.com
Heron Yogahttp://www.blogger.com/profile/13285004132540273507noreply@blogger.comBlogger157125tag:blogger.com,1999:blog-1332674554300536901.post-71155146677459359102024-03-01T18:32:00.003-05:002024-03-02T09:07:02.967-05:00Winter into Spring Yoga <p><span style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><br /></span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDWeOI3yG3B90GABWKbCpCTrdW_-GbMS3gVl0mrjJj2yZJnYZYxx1ePqJwAuqaWm_IcHL3HzUC-0xPOBAkPVkuvN-J0pOu209GzQI3ijUuATwfJIJdu2cxWAb8zNM5DxAFRSmwfNofYBzRYS7V5lwsgpqrwodhLbGWJUrt1ZTy9J6WdD9utXR8d3EFpL3F/s929/0-9.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="929" data-original-width="718" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDWeOI3yG3B90GABWKbCpCTrdW_-GbMS3gVl0mrjJj2yZJnYZYxx1ePqJwAuqaWm_IcHL3HzUC-0xPOBAkPVkuvN-J0pOu209GzQI3ijUuATwfJIJdu2cxWAb8zNM5DxAFRSmwfNofYBzRYS7V5lwsgpqrwodhLbGWJUrt1ZTy9J6WdD9utXR8d3EFpL3F/w309-h400/0-9.jpeg" width="309" /></a></div><br /><p></p><p style="text-align: center;"><span style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif;">Starting March 12, I'll be sharing virtual yoga at my local library on Tuesdays from 11a-12n. I'll guide you through 4 weeks of gentle yoga to help shake off winter and move into spring. Register online for each class on the </span><a href="https://melrosepubliclibrary.org/adult-services/winter-into-spring-yoga-with-michelle/" style="caret-color: rgb(34, 34, 34); font-family: georgia, serif;">Melrose Public Library</a><span style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif;"> website or call 781 665 2313 for assistance. Library yoga is a special tradition, I hope to see some of you there!</span></p><p style="text-align: center;"><span style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif;">As a follow up to my </span><a href="https://heronyoga.blogspot.com/2023/04/building-strength.html" style="caret-color: rgb(34, 34, 34); font-family: georgia, serif;">Yoga for Strength</a><span style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif;"> </span><span style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif;">classes, I have a 3 part Movement Break series for you! Each video shares short bursts of movement when there may be time limitations or you whenever you need a template to get moving. These classes are a special thank you for continuing to inspire me to keep going. It has been a joy seeing so many of you show up alongside me in weekly classes at the Y and to receive your emails saying how much you enjoyed the strength series. <u>If you want to receive the 3 Movement Break videos during the month of March, send me a note and I will add you to the list. </u></span></p><p style="text-align: center;"><span style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif;">Here are a few more yoga and meditation offerings for you to practice anytime, anywhere. </span></p><p style="text-align: center;"><span style="color: #222222; font-family: georgia, serif;"><a href="https://youtu.be/Hx03MHgZEvs?si=eJnlvrfdddRQiJIe">Spring Flow</a> focuses on twisting, balancing, and strengthening for enhanced circulation and energy activation. </span><span style="color: #222222; font-family: georgia, serif;"> </span><a href="https://insighttimer.com/mheron/guided-meditations/energy-body-guided-meditation" style="font-family: georgia, serif;">Awaken Your Energy Body</a><span style="color: #222222; font-family: georgia, serif;"> and </span><a href="https://insighttimer.com/mheron/guided-meditations/spring-meditation-2" style="font-family: georgia, serif;">Relax & Renew</a><span style="color: #222222; font-family: georgia, serif;"> are guided meditations that may help support you during this season. </span></p><p style="text-align: center;"><span style="color: #222222; font-family: georgia, serif;">Weekly in-person classes:</span></p><p style="text-align: center;"><span style="color: #222222; font-family: georgia, serif;"><span style="caret-color: rgb(34, 34, 34);">Monday morning Chair Yoga (11a-12n) in Wakefield, MA at the <a href="https://www.wakefield.ma.us/senior-center">McCarthy Senior Center</a>.</span></span></p><p style="text-align: center;"><span style="color: #222222; font-family: georgia, serif;"><span style="caret-color: rgb(34, 34, 34);">Thursday morning Gentle Yoga (8:45-9:45a) and Chair Yoga (10a-11a) in Melrose, MA at the <a href="https://www.cityofmelrose.org/council-aging/pages/milano-center">Milano Senior Center</a>.</span></span></p><p style="text-align: center;"><span style="color: #222222; font-family: georgia, serif;"><span style="caret-color: rgb(34, 34, 34);">I'll continue to sub in yoga classes as I can at all 4 <a href="https://www.ymcametronorth.org">YMCA Metro North</a> branches in Melrose, Saugus, Peabody, and Lynn.</span></span></p>Heron Yogahttp://www.blogger.com/profile/13285004132540273507noreply@blogger.com0tag:blogger.com,1999:blog-1332674554300536901.post-40674652365139494342024-02-03T17:04:00.004-05:002024-02-04T16:31:27.180-05:00February offerings {sharing the love}<p style="text-align: center;"> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKWMumi3jWq0fJiObbkUzpLHsjndQP0S8C9Err0ogT0gFoNk-6yMTINfu0hPGpXxoI_yjkXmQRzCNjNQ8pchN2D4nmp-CGZNHVl8bJqqx8Cp0aIUsjEGNtx2gtiwYewsnHNqxd-2LZwFYcprnZ-YPBwnwBmODM8MzJvBllAilOAMyHNG-YEAXm0ob5sw4x/s1516/0-8.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1516" data-original-width="936" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKWMumi3jWq0fJiObbkUzpLHsjndQP0S8C9Err0ogT0gFoNk-6yMTINfu0hPGpXxoI_yjkXmQRzCNjNQ8pchN2D4nmp-CGZNHVl8bJqqx8Cp0aIUsjEGNtx2gtiwYewsnHNqxd-2LZwFYcprnZ-YPBwnwBmODM8MzJvBllAilOAMyHNG-YEAXm0ob5sw4x/w248-h400/0-8.jpeg" width="248" /></a></div><p></p><p style="text-align: center;"><span style="font-size: medium;">Welcome February, </span>the shortest and last full month of winter. This year we have an extra day due to leap year as it takes 365.25 days for the Earth to orbit the Sun. The first weekend of February marks the halfway point of winter with each day getting closer to spring and more light. </p><p style="text-align: center;">February is known for being a month dedicated to love and deep wintering. Author Katherine May describes wintering as those moments when life turns cold through crisis or loss and we find ourselves living at a different or slower pace. In the natural world, winter is a time of retreat and hibernation, wintering is where our bodies and souls seek rest and recuperation. With all that is going on in the world, having a month that symbolizes love and care may be just what is needed. </p><p style="text-align: center;">February love can be expressed as small acts of service, showing up by shoveling neighbors sidewalks, steps or driveways, dropping a surprise note in someone's mailbox letting them know you are thinking of them, or baking up mini sweet breads, muffins, or cakes to give away. February is a time to cozy up under blankets, snuggle your pets, read a book, watch a movie, or cook <a href="https://heronyoga.blogspot.com/2024/01/winter-foods.html">winter foods</a>. February can also be a start towards making room in your schedule for taking care of your body, heart, and mind through yoga, movement, and meditation. This may look like finding a few minutes in your day to connect to your breath, taking a break, listening to a guided meditation, enjoying an energized yoga flow, or a slower paced, restorative rest.</p><p style="text-align: center;">Here are a few practices to help sustain your self care.</p><p style="text-align: center;">A few years ago I wrote <a href="https://insighttimer.com/mheron/guided-meditations/loving-kindness-meditation-83">Heart Light Meditation</a> and published it to Insight Timer. This short meditation is my valentine gift to you. It is meant to promote a sense of loving awareness within oneself. Spending a few minutes visualizing the expansiveness of the heart space sends messages to our cells and helps stop the patterning of negative or worried thought cycles. Sit back or lie down, relax, and listen. </p><p style="text-align: center;"><a href="https://www.youtube.com/watch?v=_b4BhKieMi8">Back to Your Heart</a> is a gentle yoga flow I recorded two years ago. This video highlights the head, neck, upper back, and shoulders connecting with the heart space. </p><p style="text-align: center;"><a href="https://www.youtube.com/watch?v=QdNAq2TI6wI&t=2s">Low Back Love</a> is a slow flow I recorded during a time when I was struggling with my now chronic low back discomfort. This video shares mindfully paced movement with gentle awareness to the muscles in the body that support and strengthen the low back. </p><p style="text-align: center;"><a href="https://youtu.be/nwZ8FlEE3nI?si=UPvYR5dQDRU4tNLQ">February {open-hearted} Flow</a> is a ~60 minute heart centered flow with breath connection.<br /></p><p style="text-align: center;">Monday morning Chair Yoga (11a-12n) in Wakefield at the <a href="https://www.wakefield.ma.us/senior-center">McCarthy Senior Center</a> will continue as well as Thursday morning Gentle Yoga (8;45a-9:45a) and Chair Yoga (10a-11a) in Melrose at the <a href="https://www.cityofmelrose.org/council-aging">Milano Senior Center</a>. </p><p style="text-align: center;">Those who are 60+ in surrounding towns and cities are welcome. </p><p style="text-align: center;">There will be NO class on Monday 2/19/24.</p><p style="text-align: center;">In March, I will be hosting a 4-week online yoga series through the Melrose Public Library. More details to follow as we get closer to the dates. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpEnxMn9kIDusTOhArHUYs9w748bOyXFiP_8gzrE9EHmWFrPKHkEbVi4pLnwLUUDOv9DIfE_230m-e6I9GXv0EGfQQiFiukcHdkvP1X2PyMVFzZuS5pCMVTjckxUjhyrDFglIY-Oev-NEy9XN6Mnqh0wvMiCzmhAkD681rjMtjNYj8uPuRV1TSMIgHyOfp/s929/0-9.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="929" data-original-width="718" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpEnxMn9kIDusTOhArHUYs9w748bOyXFiP_8gzrE9EHmWFrPKHkEbVi4pLnwLUUDOv9DIfE_230m-e6I9GXv0EGfQQiFiukcHdkvP1X2PyMVFzZuS5pCMVTjckxUjhyrDFglIY-Oev-NEy9XN6Mnqh0wvMiCzmhAkD681rjMtjNYj8uPuRV1TSMIgHyOfp/s320/0-9.jpeg" width="247" /></a></div><p style="text-align: center;"><br /></p><p style="text-align: center;"><span style="font-size: medium;">Here are a few more generous offerings from friends and colleagues. </span></p><p style="text-align: center;"><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpnODGe3oZ2ty0BOQwgA6Nz5UHHc5jSoIFBDuIDZQylMgzjbVxUOouR5P8J9_h_uI-AWegD0fVyKUZNIU8HiaYRCYCVnXzoW7hBDw8qFyu5-0oikIJYaeQkMooOqm0ANpdyk0TSofTpmXn0c8Ya3yKfxlBeZG2Q2Tkq9-BasDfnHpivGwG3WNunx6lbiDT/s750/0-21.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="742" data-original-width="750" height="317" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpnODGe3oZ2ty0BOQwgA6Nz5UHHc5jSoIFBDuIDZQylMgzjbVxUOouR5P8J9_h_uI-AWegD0fVyKUZNIU8HiaYRCYCVnXzoW7hBDw8qFyu5-0oikIJYaeQkMooOqm0ANpdyk0TSofTpmXn0c8Ya3yKfxlBeZG2Q2Tkq9-BasDfnHpivGwG3WNunx6lbiDT/s320/0-21.jpeg" width="320" /></a></div><p style="text-align: center;">Please join my friend Linda Sheehan of <a href="https://www.kindkitchenco.com">Kind Kitchen</a> as she hosts a winter workshop for women. Linda has been practicing Ayurveda and living a vegan lifestyle for some time now. I've had the pleasure of enjoying her delicious recipes and attending past workshops where she shares her knowledge as a guide toward seasonal self care. I've had many long walks and talks in the woods with Linda through the seasons, I feel lucky to live so close to her. Linda has inspired me to eat more plant based meals and has helped me get creative with vegan and vegetarian cooking for my kids. Many of my go-to weekly family meals have come from her. </p><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil8s63LQavOyiVaIMYeomVbJrg341517Vqn4W2-iTy1Pdpg3A5wO5kRyoztLPGEGthQe9crRC86YJQywusZNncz8iEo1hOEC_KYA35IPE9469KeP-4SzFgdFp_AlE5Sx6D5EZkmmzAHVIVuq2QQvvcwS8lFYgZEk9v3EBJdSGruf1By0g9DwyENzjspCbd/s944/0-23.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="944" data-original-width="750" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil8s63LQavOyiVaIMYeomVbJrg341517Vqn4W2-iTy1Pdpg3A5wO5kRyoztLPGEGthQe9crRC86YJQywusZNncz8iEo1hOEC_KYA35IPE9469KeP-4SzFgdFp_AlE5Sx6D5EZkmmzAHVIVuq2QQvvcwS8lFYgZEk9v3EBJdSGruf1By0g9DwyENzjspCbd/s320/0-23.jpeg" width="254" /></a></div><div style="text-align: center;"><br /></div><p style="text-align: center;">2024 marks twenty years of learning <a href="https://heronyoga.blogspot.com/2012/04/life-force-energy.html">reiki</a>, choosing to bring this practice into my life, and sharing it with those I love. I have had the pleasure of meeting many reiki practitioners as a nurse which makes for a wonderfully healing and holistic working environment. Parris Frediani is one of my nursing colleagues who has mastered the art of work life balance and is now opening a Mindful Living studio in Bedford, NH. Her passion for helping and caring for others is palpable, she has many years of experience working as an emergency room nurse with families in crisis. Her skills and pursuit of living and learning reiki, MBSR techniques, and mindful meditation are inspiring. </p><p style="text-align: center;">Save the date for <a href="https://www.atmomentsofserenity.com">Moments of Serenity</a> Mindful Living studio open house this February. </p>Heron Yogahttp://www.blogger.com/profile/13285004132540273507noreply@blogger.com0tag:blogger.com,1999:blog-1332674554300536901.post-71634013695318905132024-01-29T22:39:00.001-05:002024-01-29T22:39:07.659-05:00Winter Foods <p></p><div style="text-align: center;"> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrlE0OYdkj4Bb8bYeVNEZwbeax-HGJtECN7DiVuijLOoE3PriGzdXAzNkO_SVA9P3Tbt5c1VVaU4l2asLRcU2pMvaqEqQGb8hwS6tsM8O5bIxbdxp7-NA4Ko8TTDdq1iaS4Hu_4XExHSI_Jy38PMmesj6uloXtUgBOYh2O-QKbm-am-QYVx1yPJ8hoPZHE/s1566/0-9.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1566" data-original-width="1174" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrlE0OYdkj4Bb8bYeVNEZwbeax-HGJtECN7DiVuijLOoE3PriGzdXAzNkO_SVA9P3Tbt5c1VVaU4l2asLRcU2pMvaqEqQGb8hwS6tsM8O5bIxbdxp7-NA4Ko8TTDdq1iaS4Hu_4XExHSI_Jy38PMmesj6uloXtUgBOYh2O-QKbm-am-QYVx1yPJ8hoPZHE/w300-h400/0-9.jpeg" width="300" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">"Learn to cook, try new recipes, learn from your mistakes, be fearless and above all have fun." Julia Child</td></tr></tbody></table> <i><br /></i><div class="separator" style="clear: both; text-align: center;"><br /></div></div><div class="separator" style="clear: both; text-align: center;">During the colder months of winter, root vegetables are the best in-season foods for nourishment and comfort. A root vegetable is one that grows underground, they are nutrient dense foods rich in fiber, vitamin A, vitamin C, minerals and antioxidants which all help support winter nutrition. To stay healthy and balanced during the seasons focus on eating root vegetables such as potato, carrot, celery, onion, beet, turnip, parsnip, garlic, ginger, fennel, and leek just to name a few. </div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;">In winter, outward energies are directed inward to help bring in a sense of conservation and rest. To stay in rhythm with nature's cycles, we pay attention to seasonal living or <i>Ritucharya. Ritu </i>meaning season and <i>Charya</i> meaning regimen. Attuning our energies and consuming foods that are "in season" and creating meals that feel good in our bodies can bring in a sense of balance. </div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;">Ayurveda practices can gently guide us towards harmony within nature. </div><div style="text-align: center;"><br /></div><div style="text-align: center;">Winter can be associated with cold and flu season as we spend more time indoors, sometimes with larger groups of people. Stress plays a role too, work and responsibility can feel overwhelming leading to a mental/physical imbalance. The sense of go, go, go continues despite the weather being colder adding in freezing rain, ice and snow. There is always something to do but prioritizing the act of slowing down, spending more time at home, and preparing meals instead of going out to eat can provide a sense of peace and stress relief to body and mind. Eating foods that boost your immunity during this season is a win. The immune system plays a crucial role in fighting off disease and infection. With 70-80% of our immune cells present in the gastrointestinal system, there is a big connection between our microbiome, our epithelial intestinal layers of absorption, excretion, and immunity. </div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwBLGJB7K47ge5L-GdJ5aUqjima6EhmYBDG2JYVtNEVIiEotrjZI3bdGrvAr8I6eymsBQwSMVYkqvfCPh44hwj7cxQh3kQAJtTZH_wrUAAgPAJNmYCKm9pdtXpz2T0Bxa6Oglk0oZ5PvHxecBwzyoVIWRfWy8QdW4dw2mOFJXZaREex12aMaNqqOTUyPNX/s1973/0-14.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1566" data-original-width="1973" height="254" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwBLGJB7K47ge5L-GdJ5aUqjima6EhmYBDG2JYVtNEVIiEotrjZI3bdGrvAr8I6eymsBQwSMVYkqvfCPh44hwj7cxQh3kQAJtTZH_wrUAAgPAJNmYCKm9pdtXpz2T0Bxa6Oglk0oZ5PvHxecBwzyoVIWRfWy8QdW4dw2mOFJXZaREex12aMaNqqOTUyPNX/s320/0-14.jpeg" width="320" /></a></div><br /><div style="text-align: center;">In addition to root vegetables, squash are a wonderful addition to add to winter nutrition. My favorite is kabocha squash also known as Japanese pumpkin, which has a sweetness and delicious texture that complements any dish. Butternut, honey nut and acorn squash are easy to roast and can be filled with quinoa, nuts, and dried fruits.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6OFiVIgrXOqJmBjAaLCGuvuuDMerHVR-GF9tTaFo-WrliyarmLLY2TxuTqVcyC0ghMEn3shEWTGi94ompREWcyb7I8UJsw0hNcjYnnHQSbvnVEBvVzxrjNnqsq5VQtStcbYCjF8ZH5KTwmQqVi2ZowbXgCaNvhKL6Pn0Rcla9QGgH6Q7Yo0oo0waF9LCB/s2126/0-8.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1566" data-original-width="2126" height="236" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6OFiVIgrXOqJmBjAaLCGuvuuDMerHVR-GF9tTaFo-WrliyarmLLY2TxuTqVcyC0ghMEn3shEWTGi94ompREWcyb7I8UJsw0hNcjYnnHQSbvnVEBvVzxrjNnqsq5VQtStcbYCjF8ZH5KTwmQqVi2ZowbXgCaNvhKL6Pn0Rcla9QGgH6Q7Yo0oo0waF9LCB/s320/0-8.jpeg" width="320" /></a></div><br /><div style="text-align: center;">Roasting vegetables can enhance and intensify natural flavors, adding in a sweetness as the sugars caramelize in the high temperatures. Unlike boiling vegetables, roasting maintains the nutrition content present in each vegetable. <a href="https://heronyoga.blogspot.com/2019/01/comfort-food.html">Potato leek soup</a> is one of my favorite soups, this year I roasted all the ingredients and blended them with an immersion blender. It was so delicious, I may not go back to boiled potato leek soup again. The combination of roasted yellow potato, leek, fennel, and garlic was perfection. </div><div style="text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz-OWEBFnLuW00rD7jVnf4nFZtJXsboYjjaKll9MhfwoZk6PkMfC-z66wFk44Vko3hWqW0GvFvLuROcbyEzKwX8ssObWrso6L3J3rGB0JqkL0schNAIrasEqeZex1XejvuF8Ct2aGpWTC1lVU7wiApPFI4zvMI8m36Di5zaxu8JTPG4lNkPL8UvkymA2Xt/s1566/0-13.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1566" data-original-width="1174" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz-OWEBFnLuW00rD7jVnf4nFZtJXsboYjjaKll9MhfwoZk6PkMfC-z66wFk44Vko3hWqW0GvFvLuROcbyEzKwX8ssObWrso6L3J3rGB0JqkL0schNAIrasEqeZex1XejvuF8Ct2aGpWTC1lVU7wiApPFI4zvMI8m36Di5zaxu8JTPG4lNkPL8UvkymA2Xt/s320/0-13.jpeg" width="240" /></a></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><div style="text-align: center;">Roasted garlic has to be the magical ingredient to any savory soup, sauce, or side dish. The mellow, nutty, richness makes everything taste better. Spreadable, creamy roasted garlic on fresh sourdough bread is heavenly. Garlic is so good for you, promoting heart health by lowering <a href="https://www.ncbi.nlm.nih.gov/pubmed/24035939">blood pressure</a> and <a href="https://www.ncbi.nlm.nih.gov/pubmed/8169881">cholesterol</a>. Allicin is the medicinal compound present in garlic and may boost immune function. </div><div><br /></div><div><br /></div><div>Here are some simple <b>health tips for winter</b> to help keep you balanced throughout the season. </div><div><br /></div><div><b>Rest:</b> Sleep hygiene is essential, with long nights and shorter days our circadian rhythms crave rest. Try a cup of herbal tea in the evening to help you wind down. Chamomile, lavender, peppermint and valerian are soothing herbs to encourage relaxation, add in passionflower if you have worried thoughts. </div><div><br /></div><div><b>Reduce Stress:</b> Limit screen time, read a book, listen to music or a <a href="https://insighttimer.com/mheron/guided-meditations/rest-and-restore-4">guided meditation</a>. Try the beautiful practice of <i>abhyanga</i>, an Ayurvedic warm oil self massage that reduces muscle stiffness, <a href="https://www.ncbi.nlm.nih.gov/pubmed/21568717">lowers blood pressure</a>, promotes lymphatic drainage, improves circulation and skin health. Allow the oil to seep into your skin for 10-20 minutes before enjoying a warm shower or bath. </div><div><br /></div><div><b>Exercise: </b>No matter what season we are in, moving your body is the best healthy routine we can do. Our bodies need stimulation, get outside, get on a treadmill and start walking to get your heart pumping. Try a group exercise class or yoga to keep your body and mind healthy. There are many benefits to <a href="https://heronyoga.blogspot.com/2023/01/winter-walking.html">walking in winter</a> and a great way to connect with nature if you choose the woods and trails off the beaten path. </div><div><br /></div><div><b>Nutrition: </b>In general, winter is a time to drink warm, hot beverages and eat cooked foods. Raw vegetables and fruits take longer to digest decreasing absorption of nutrients. The body also expends extra energy to break down these foods. Warm water with a squeeze of lemon, orange or lime can brighten your palate and get your metabolism moving. </div><div><br /></div><div><b>Herbs: </b>In addition to root vegetables, there are many winter herbs that help support health and immunity. Thyme, oregano, sage, winter savory, and sorrel are still growing in my garden despite the snow and cold temperatures. These herbs taste and smell amazing, they make great additions to any roasted vegetables and blend well into many recipes. </div><p></p>Heron Yogahttp://www.blogger.com/profile/13285004132540273507noreply@blogger.com0tag:blogger.com,1999:blog-1332674554300536901.post-24800739078675696492023-12-21T08:00:00.008-05:002024-01-29T22:40:08.325-05:00Winter offerings: Yoga + Meditation for you 💫 <p><br /></p><p style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-WhyphenhyphenNAh3hgsewlF5zbJGffiWTAbzIfUHPLba7QBSr5-5Hrf2xYD2VvrSzXUshLTwOR5P_yONY80I52jC2OW9-ONYDPlD3g9JUGNVmsOYirO_2SyDsmsTGlHowGkp5j1o7fpNkOsf_wyphQFZ0O6OZDnOKiVZ7PtMuD-OYhqKwPp4NFg42QQJYRjdiprmN/s1244/0-8.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1244" data-original-width="1137" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-WhyphenhyphenNAh3hgsewlF5zbJGffiWTAbzIfUHPLba7QBSr5-5Hrf2xYD2VvrSzXUshLTwOR5P_yONY80I52jC2OW9-ONYDPlD3g9JUGNVmsOYirO_2SyDsmsTGlHowGkp5j1o7fpNkOsf_wyphQFZ0O6OZDnOKiVZ7PtMuD-OYhqKwPp4NFg42QQJYRjdiprmN/w365-h400/0-8.jpeg" width="365" /></a></p><p style="text-align: center;">Winter is here and it is a season filled with light, warmth, rest and growth. </p><p style="text-align: center;">Like the new moon times of the year, winter can be a special time of going within and caring for ourselves. </p><p style="text-align: center;">Wherever you are, I invite you to turn your attention inward. Notice how you are feeling in mind and body without judgment. Observe yourself in the moment you are in. It may be helpful to place a hand on your heart and a hand on your lower belly. Feel into the softness of your body breathing in and out. Ask yourself what is needed and give yourself a few moments to listen. Perhaps it's a simple act of nourishment with food or water, maybe it's a change in body position or the need to take a break and rest. Offering a quality of gratitude and loving kindness to yourself is a powerful energy shifter.</p><p style="text-align: center;">Here are a few practices to help sustain your self care.</p><p style="text-align: center;"><a href="https://youtu.be/0A_OIxiRKXY?si=x4-TR6sqD6LF448E">Gentle Chair Yoga</a> is a ~40 minute seated yoga practice to boost energy and presence as we continue to navigate all that is heavy in this world. This video can be practiced anywhere, anytime you need support and renewal.</p><p style="text-align: center;"><a href="https://insighttimer.com/mheron/guided-meditations/rest-and-restore-4">Rest & Restore</a> is a guided meditation I wrote a few years ago that explores the mind and body through the observation of breath and sensation. This winter meditation offers steadiness and stillness bringing rest to the body, heart and mind. </p><p style="text-align: center;"><a href="https://youtu.be/A-iYD92t0dU?si=4Y4om7l9j6xQRSjF">Winter Solstice Flow</a> is a zoom practice I recorded in December 2020. This video is an active breath and movement flow intended to stoke our inner fire for the year ahead. </p><p style="text-align: center;">These classes are recorded from my home in Melrose located on native land of the Massachusetts/Pawtucket tribe. I found these websites helpful in learning the history of the land and how to support the ongoing reparation for those who came before us. </p><p style="text-align: center;"><a href="https://www.mcnaa.org/donate">www.mcnaa.org</a></p><p style="text-align: center;"><a href="http://www.naicob.org/history.html">www.naicob.org</a></p><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; text-align: center;"></div><p style="text-align: center;">Thanks for contributing to the collective care of this community by showing up just as you are and continuing to inspire me. </p><p style="text-align: center;">Wishing you all an easeful close to 2023 and a spark of hope to ignite our New Year.</p><p style="text-align: center;">Warmly,</p><p style="text-align: center;">Michelle</p><p style="text-align: center;"><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb2Jyb0peGV0cldcj9XB-oHRI8UhKq-8qN__xOpkdan4qa7XYbLijapv1YMwEhSYfcOyAxRh7PNWVfJxKrTpXy2LWlUb1q24DQ-IEeeMDJSxVrYUZHjymd7vSgTrxC5nXuNmzh0GvoOi0CECZq5mEeoMHMeKjqiDNgr-9wAs3_RS9_VVBjpYE3PzjG5zta/s1516/0-5.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1516" data-original-width="1137" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb2Jyb0peGV0cldcj9XB-oHRI8UhKq-8qN__xOpkdan4qa7XYbLijapv1YMwEhSYfcOyAxRh7PNWVfJxKrTpXy2LWlUb1q24DQ-IEeeMDJSxVrYUZHjymd7vSgTrxC5nXuNmzh0GvoOi0CECZq5mEeoMHMeKjqiDNgr-9wAs3_RS9_VVBjpYE3PzjG5zta/w300-h400/0-5.jpeg" width="300" /></a></div><br /><p style="text-align: center;">Mandala is a Sanskrit word meaning both "circle" and "center" representing the visible world around us and the invisible world within us. </p><p style="text-align: center;">For December's nature mandala I placed pinecones, rocks, a sea urchin, quartz, onyx, malachite, labradorite, snowflake obsidian, aventurine and turquoise inside a wreath of cedar evergreens. These mandalas symbolize intention in the ordinary moments of the day and staying connected to the earth as the seasons change. Look around your home, go outside for a walk, get into nature and see what beauty you can gather. Nature mandalas are easy to create, just follow your inner wisdom. </p>Heron Yogahttp://www.blogger.com/profile/13285004132540273507noreply@blogger.com0tag:blogger.com,1999:blog-1332674554300536901.post-28431699006813886792023-11-19T17:54:00.004-05:002024-01-29T22:41:45.945-05:00November gratitude <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyT_yQ344dZm7LFSDYvvJJdoNP_daFcEGkWmaRytykiqPu6n6LnVZK0LT56Pf9Ts-bDTTxQ0ci2NMsYuBkqYPXzTHqYi35f8hlc1_Z7x2z_XyGY0Vxxm5SZ3UA0jOWpr__ytW777xUY2k7fMQ8_MvmRH7zlod2wB3Ma2SM5A36IJDpauBnW3vfw1clK0wi/s1516/0-9.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1516" data-original-width="1137" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyT_yQ344dZm7LFSDYvvJJdoNP_daFcEGkWmaRytykiqPu6n6LnVZK0LT56Pf9Ts-bDTTxQ0ci2NMsYuBkqYPXzTHqYi35f8hlc1_Z7x2z_XyGY0Vxxm5SZ3UA0jOWpr__ytW777xUY2k7fMQ8_MvmRH7zlod2wB3Ma2SM5A36IJDpauBnW3vfw1clK0wi/w480-h640/0-9.jpeg" width="480" /></a></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><br /></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;">Thanks to all who registered for our <i>'Flow into Fall'</i> yoga series through the Melrose Public Library. It was a pleasure seeing familiar faces as well as new ones. For those who joined, I hope it brought a sense of relaxation and balance into your day and that some of the resources I shared were helpful to carry you through the next few months. I've really been enjoying honoring the seasons and weaving nature connections within the practice of yoga. We are in the planning stages for a <i>'Winter into Spring' </i> session next year. </div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><br /></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;">I couldn't have asked for a better <i>'Yoga for Strength'</i> group hosted by the Saugus YMCA. Sharing 7 weeks of a progressive beginner strength program challenged me as a teacher, I was definitely out of my comfort zone but went for it anyway. At the end of the session, I recorded a ~60 minute <i>Yoga for Strength</i> (putting it all together) class on my private YouTube. If you are interested in receiving the link to the class, just let me know and I'll send it along. I continue to practice strength training 2-3 times a week at home and through local classes at the YMCA branches, maybe I'll see you there?</div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><br /></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;">In December I'll be heading out to Kripalu with yoga friends from the Milano Senior Center. I haven't been part of organizing a yoga retreat in years! I'm so looking forward to enjoying a few days of rest at Kripalu surrounded by the beauty of the Berkshires in late fall. </div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><br /></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif;"><div><div class="gmail_default" style="text-align: center;"><span style="font-family: georgia, serif;">Monday morning Chair Yoga (11a-12n) in <span style="text-align: center;">Wakefield at the <a data-saferedirecturl="https://www.google.com/url?q=https://www.wakefield.ma.us/senior-center&source=gmail&ust=1700516744826000&usg=AOvVaw09zl3KzivWTfBH1Iy5W3DA" href="https://www.wakefield.ma.us/senior-center" style="color: #1155cc;" target="_blank">McCarthy Senior Center</a> will continue as well as </span></span>Thursday morning Gentle Yoga (8:45a-9:45a) and Chair Yoga (10a-11a) in Melrose at the <a data-saferedirecturl="https://www.google.com/url?q=https://www.cityofmelrose.org/council-aging&source=gmail&ust=1700516744826000&usg=AOvVaw1JxCV6Ly3TI_9vtl4yFmA_" href="https://www.cityofmelrose.org/council-aging" style="color: #1155cc;" target="_blank">Milano Senior Center</a>. <span style="text-align: center;">Participants must be 60+, </span><span style="text-align: center;">those living in surrounding towns and cities are welcome.</span></div><div class="gmail_default" style="text-align: center;"><br /></div></div><div class="gmail_default" style="text-align: center;">My husband made me a little free library back in 2018. The kindness of friends and neighbors over the last couple years has been heartwarming. In addition to an amazing collection of book donations, I frequently get stopped for chats and thanks regarding the library, I'm told it's a favorite in the area. I also receive many notes and kindness rocks. Last week a batch of rocks with painted flowers showed up with the words "Love You", others were labeled as a "Hug Stone". I'm lucky to find great books right outside my door and this week I started reading 'Hope in the Dark' by <a data-saferedirecturl="https://www.google.com/url?q=http://rebeccasolnit.net&source=gmail&ust=1700516744826000&usg=AOvVaw3nD0zyoCx33YUsQsuLJWBj" href="http://rebeccasolnit.net/" style="color: #1155cc;" target="_blank">Rebecca Solnit</a>. In the book, the author writes that hope can be an act of defiance and an embrace of the unknown. Even though it was written in 2006, the content holds space for our current moments in history. I'll leave you with a quote to lead from the heart inspiring courage and action as we all keep going.</div><div class="gmail_default"><div style="text-align: center;"> </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0g1jtDE9AAicOT81qnJfWuWcO-QyKSaOu35suv1uOfu9VgseJHOf1vg9FIlL1DAExl8oHl-pxqM7c4diYiZlDEOaOfjoqRcx_IH5p__5iv5CtD0u484CXCNf8WXmoF_4dSqfly4M2h7uPzs2UnARmLBJgqL4T71RV-HIvXNEfmevkmv719sUH2rMXekfs/s1023/6D7C24AF-B471-4FDF-9839-B82EE19C551C.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1023" data-original-width="750" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0g1jtDE9AAicOT81qnJfWuWcO-QyKSaOu35suv1uOfu9VgseJHOf1vg9FIlL1DAExl8oHl-pxqM7c4diYiZlDEOaOfjoqRcx_IH5p__5iv5CtD0u484CXCNf8WXmoF_4dSqfly4M2h7uPzs2UnARmLBJgqL4T71RV-HIvXNEfmevkmv719sUH2rMXekfs/s320/6D7C24AF-B471-4FDF-9839-B82EE19C551C.jpg" width="235" /></a></div><br /></div><div>I am so grateful for being able to teach affordable and accessible yoga in my community. </div><div>Thank you for being there and for showing up.<br /></div><div>Wishing you all a beautiful week of thanksgiving. </div><div><br /></div><div><span style="font-family: georgia, serif;">Warmly,</span></div><div><span style="font-family: georgia, serif;">Michelle </span></div><div><span style="font-family: georgia, serif;"><br /></span></div><div><span style="font-family: georgia, serif;">P.S. I attended my first Deepavali (Diwali) celebration with friends from Nepal and it was full of light, joy and celebration. I'm sharing their beautiful diyas (clay oil lamp) of Ganesh ~ remover of obstacles and symbol of new beginnings, light over darkness and wisdom over ignorance. </span></div><div><span style="font-family: georgia, serif;"><br /></span></div><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkNylZ-D1zSwrKCOOx_5zW8opZY6U5xVAeJYcOtJMJ5W_YlsHz-Ztwx2iAOg-6MFWPbulhqtBuU87JhEu0VhMf11MXbaNJGS8K4nUWmkPFiqMMQRq1IGfKre8LomkkdkEeqHwWPYVzSid7gvnHI4Qp8KMup9NCOyD_JroXJbSo2etLWgaIYYyVvx0skKY9/s1516/0-14.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1516" data-original-width="1137" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkNylZ-D1zSwrKCOOx_5zW8opZY6U5xVAeJYcOtJMJ5W_YlsHz-Ztwx2iAOg-6MFWPbulhqtBuU87JhEu0VhMf11MXbaNJGS8K4nUWmkPFiqMMQRq1IGfKre8LomkkdkEeqHwWPYVzSid7gvnHI4Qp8KMup9NCOyD_JroXJbSo2etLWgaIYYyVvx0skKY9/s320/0-14.jpeg" width="240" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div></div></div>Heron Yogahttp://www.blogger.com/profile/13285004132540273507noreply@blogger.com0tag:blogger.com,1999:blog-1332674554300536901.post-13840386616582367352023-08-27T21:33:00.007-04:002024-01-29T22:46:15.018-05:00Fall Yoga + a NEW Guided Meditation!<p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOK_r563-nFE3diyQePmPKpmo4aIO2wjdjPEv-HEev2ZAAUlR35JJixHAR-z5iojojztvAefzTaXDpNTl2tyZ-U5r5-4ahd2ObOE72hb434XlQIPFqmvMTTmRruyeuY7bjZ1GB0ukTxtkT3yqzy_rqd077kTBDtEew3HwjWSx0f8YcZlFYUHGEyhwtBSFN/s1516/0-10.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1516" data-original-width="1137" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOK_r563-nFE3diyQePmPKpmo4aIO2wjdjPEv-HEev2ZAAUlR35JJixHAR-z5iojojztvAefzTaXDpNTl2tyZ-U5r5-4ahd2ObOE72hb434XlQIPFqmvMTTmRruyeuY7bjZ1GB0ukTxtkT3yqzy_rqd077kTBDtEew3HwjWSx0f8YcZlFYUHGEyhwtBSFN/w480-h640/0-10.jpeg" width="480" /></a></div><p style="text-align: center;"><i><span style="font-family: georgia;">"We're all golden sunflowers inside."</span></i></p><p style="text-align: center;"><i><span style="font-family: georgia;">Allen Ginsberg</span></i></p><p></p><div style="text-align: center;"><span style="font-size: medium;"><span style="font-family: georgia;">I will be teaching a <i>'Yoga for Strength' </i>class on Monday mornings at the Saugus YMCA starting September 11, 9:15a-10:15a. This class will run through October 23. </span><span style="font-family: georgia;">Join me for 7 weeks of a hatha yoga practice using weights, blocks, chairs and resistance bands to build strength, mobility, balance and endurance. This is a great transition class to begin to bring increased weight and impact training into your movement patterns in a progressive way. </span><span style="font-family: georgia;">For more information, please visit the </span><a data-saferedirecturl="https://www.google.com/url?q=https://www.ymcametronorth.org/wp-content/uploads/2023/08/2023-Saugus-Fall-I-Program.pdf&source=gmail&ust=1693450763873000&usg=AOvVaw09kpmnfMi3wnN-9g1LGFYb" href="https://www.ymcametronorth.org/wp-content/uploads/2023/08/2023-Saugus-Fall-I-Program.pdf" style="color: #1155cc; font-family: georgia;" target="_blank">Saugus YMCA</a><span style="font-family: georgia;"> webpage.</span></span></div><div style="text-align: center;"><span style="font-family: georgia; font-size: medium;"><br /></span></div><div style="text-align: center;"><span style="font-family: georgia; font-size: medium;"><br /></span></div><div><div class="gmail_default" style="text-align: center;"><span style="font-family: georgia; font-size: medium;">I will continue to teach Yoga every Thursday morning (8:45a) and Chair Yoga (10a) in Melrose at the <a data-saferedirecturl="https://www.google.com/url?q=https://www.cityofmelrose.org/council-aging&source=gmail&ust=1693450763873000&usg=AOvVaw1xjlUhKXdA7nhN3LKBl1bG" href="https://www.cityofmelrose.org/council-aging" style="color: #1155cc;" target="_blank">Milano Senior Center</a> as well as Monday morning Chair Yoga (11a) in <span style="text-align: center;">Wakefield at the <a data-saferedirecturl="https://www.google.com/url?q=https://www.wakefield.ma.us/senior-center&source=gmail&ust=1693450763873000&usg=AOvVaw1NKf-9fpP83PHAKgfqmu-q" href="https://www.wakefield.ma.us/senior-center" style="color: #1155cc;" target="_blank">McCarthy Senior Center</a> starting after Labor Day. Senior yoga is for those 60+ </span></span><span style="font-size: medium;"><span style="font-family: georgia;">living in surrounding towns and cities are welcome.</span></span></div><div class="gmail_default" style="text-align: center;"><span style="font-family: georgia; font-size: medium;"><br /></span></div></div><div class="gmail_default" style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWn9jVLrUyA36FGK0XKmnJecYPprWy5ulp80CdRlgIgkUDodQLvm73_qfUWvivqjpVy_pit7AyDB5M90LRZFvJskVd9ycArxU_Q2FZmuuZJYkMyNZiD_GvlD1rnySwFux56ey0TFB8GMcteyU8pC8vt4yfvHt-nJiDt0m5T_iXdBYOdElN_Qvj-jAa4Hdh/s946/0%202.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="946" data-original-width="727" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWn9jVLrUyA36FGK0XKmnJecYPprWy5ulp80CdRlgIgkUDodQLvm73_qfUWvivqjpVy_pit7AyDB5M90LRZFvJskVd9ycArxU_Q2FZmuuZJYkMyNZiD_GvlD1rnySwFux56ey0TFB8GMcteyU8pC8vt4yfvHt-nJiDt0m5T_iXdBYOdElN_Qvj-jAa4Hdh/s320/0%202.jpeg" width="246" /></a></div></div><div class="gmail_default" style="text-align: center;"><span style="font-family: georgia; font-size: medium;"><br /></span></div><div class="gmail_default" style="text-align: center;"><span style="font-family: georgia; font-size: medium;">This fall I'm looking forward to sharing another 4-week ZOOM series hosted by The Melrose Public Library.<i> Flow into Fall</i> starts October 17, 11a-12n. Many of you know the MPS is under construction and we have limited space to offer in-person community yoga. I'm grateful we are all comfortable with the ZOOM platform and we can share in the beautiful transition of fall from the comfort of our homes. <a href="https://melrosepubliclibrary.org/library-events/event-calendar/">Registration</a> opens October 11.</span></div><div class="gmail_default" style="text-align: center;"><span style="font-family: georgia; font-size: medium;"><br /></span></div><div class="gmail_default" style="text-align: center;"><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif;"><span style="font-size: medium;">Yoga Sub Classes:</span></div><div class="gmail_default"><span style="font-size: medium;"><span style="color: #222222; font-family: georgia, serif;"><span style="caret-color: rgb(34, 34, 34);">I've been enjoying filling in as I can for the Melrose, Saugus, Peabody, and Lynn YMCA's. If you are a member, check the group exercise schedules for any updates.</span></span></span></div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif;"><span style="font-size: medium;"> <a href="https://www.ymcametronorth.org/locations/saugus-family-ymca/">Metro North YMCA</a></span></div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif;"><br /></div></div><div style="text-align: center;"><span style="font-family: georgia; font-size: medium;">Also, check out my newest guided meditation <span class="gmail_default">on Insight Timer! </span> </span></div><div style="text-align: center;"><span style="font-family: georgia; font-size: medium;"><i>'Moving With The Breath'</i> is a versatile meditation that may be enjoyed as an energizing practice upon waking or a calming practice before going to sleep. </span></div><div style="text-align: center;"><span style="font-family: georgia; font-size: medium;">Listen <a data-saferedirecturl="https://www.google.com/url?q=https://insighttimer.com/mheron/guided-meditations/moving-with-the-breath&source=gmail&ust=1693450763873000&usg=AOvVaw2yAMzvDid2DwMhsQzwYNSU" href="https://insighttimer.com/mheron/guided-meditations/moving-with-the-breath" style="color: #1155cc;" target="_blank">here!</a><br /></span></div><div style="text-align: center;"><span style="font-family: georgia; font-size: medium;"><br /></span></div><div style="text-align: center;"><span style="font-family: georgia; font-size: medium;">Please reach out with any questions or inquiries.</span></div><div style="text-align: center;"><span style="font-family: georgia; font-size: medium;">Michelle </span></div><div style="text-align: center;"><span style="font-family: georgia; font-size: medium;"><br /></span></div><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVN2urnCb0rgLTGubzgJTJ-nh3Y_Mly2bN7nsnecENEOmpTf4eHDN-MSmcXz1hJizDvF9fu9z1TTRSWMmWSOWH7r61RnjAtu2NHuvdExYKM9KWp9JyVhpzqbdnuN1jdOKrERVtufW8o9n6RKgPo01YsCiE2j6d-HCLmbfWiWmwVD3J3Jb4UnvrkaI-EMCM/s1516/0-13.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1516" data-original-width="1137" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVN2urnCb0rgLTGubzgJTJ-nh3Y_Mly2bN7nsnecENEOmpTf4eHDN-MSmcXz1hJizDvF9fu9z1TTRSWMmWSOWH7r61RnjAtu2NHuvdExYKM9KWp9JyVhpzqbdnuN1jdOKrERVtufW8o9n6RKgPo01YsCiE2j6d-HCLmbfWiWmwVD3J3Jb4UnvrkaI-EMCM/s320/0-13.jpeg" width="240" /></a></div></div><div style="text-align: center;"><span style="font-family: georgia;">I've been making nature mandalas since 2020. </span><span style="font-family: georgia;">Mandala is a Sanskrit word meaning both "circle" and "center" representing the visible world around us and the invisible world within us. </span><span style="font-family: georgia;">This months mandala symbolized my love for sunflowers. The strength in the stalk and the bright, yellow petals unfolding toward the sun offer hope, strength and happiness. I choose new moon times as a way to place intention and ritual in my life by creating beauty with what is surrounding me in the season, moment and environment I am in. </span></div>Heron Yogahttp://www.blogger.com/profile/13285004132540273507noreply@blogger.com0tag:blogger.com,1999:blog-1332674554300536901.post-53352339787707173662023-08-14T09:30:00.005-04:002024-01-29T22:54:05.034-05:00Late Summer Joy<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKZXreX7ZGJJiUSdEa-56tZA0I51X_98pPy2jYPdARgixRQeTUyxN5j2DWzxvA8ZYNQywkIfUi6H3R1ghqrfUoBgb2A8_nhQ2Fbc6e4gzgtRgXzQeKgW2K5jn4CrHSJAOEC25IuKKMrQmc4H0_-g31V2vTeo2xPGsDQhewgR-PflLOx9HwxzpzRkENwkpV/s1516/0-9.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1516" data-original-width="1137" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKZXreX7ZGJJiUSdEa-56tZA0I51X_98pPy2jYPdARgixRQeTUyxN5j2DWzxvA8ZYNQywkIfUi6H3R1ghqrfUoBgb2A8_nhQ2Fbc6e4gzgtRgXzQeKgW2K5jn4CrHSJAOEC25IuKKMrQmc4H0_-g31V2vTeo2xPGsDQhewgR-PflLOx9HwxzpzRkENwkpV/w480-h640/0-9.jpeg" width="480" /></a></div><p></p><p>These days I love being in my garden. I have herbs and veggies that are thriving with all the rain we have had. I'm enjoying the sun gold cherry tomatoes and have been eating them like candy. Even though my garden is small, it is jam packed with as much as I can grow inside a few raised beds. I check on my garden every morning and spend a few minutes weeding out any decayed leaves or half eaten cucumbers from the squirrels and chipmunks. My favorite time is to go out in the early evening and pluck whatever has ripened from the day and add it to dinner. You could say my garden is my happy place. </p><p>My excitement for gardening came from my grandmother. I can remember warm, sunny days digging in the dirt with her as she shared her green thumb tips and tricks. I was lucky to grow up with her living next door to me in a gorgeous, historical home from 1859. The house was full of sweeping rooms with fireplaces and balconies, libraries filled with old books, a music room with an upright piano and a large 3 story barn with secret rooms. My sister and I loved sleeping over on the weekends, staying up late, and getting one on one attention from our grandmother. It felt like luxury having our own private bedrooms and an evening soak in the claw foot bathtub. She made us feel so special, sharing recipes, music, and stories while creating the sweetest memories. </p><p>On the south side of the house, my grandmother had a beautiful flower, herb, and vegetable garden. Her rhubarb was the size of me and she always had the most fragrant marjoram, rosemary and mint. She showed me how to cut anise, kale and Swiss chard, we pulled up carrots, picked green beans, and ripe tomatoes. After loading up our basket, we would go into her old kitchen to make tea and treats. She would show me how to carefully wash herbs, lettuce leaves and veggies, then gently wrap them in a towel to dry on the counter. We would make homemade pizza and our own personal salad for dinner. As I grew older, I always wanted my own garden but it wasn't until a few years ago that it actually happened. I'm still learning and my garden is nothing like my grandmothers, but whenever I'm in the garden it feels like we are together again.</p><p>As the beauty of summer fades into the last few weeks before fall, I'm holding onto the season preserving, freezing and cooking the veggies I was able to grow this year. My basil plants are abundant and I'm making the most delicious homemade pesto and putting it on everything from pizza, pasta, sandwiches, salads, and grilled vegetables. Most pestos are filled with nuts and my son is highly allergic to them, so I make a special nut free pesto that we can enjoy as a family. Here is the recipe! Let me know if you try it.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWgFZiMyPP6iQRsAVTYslGHhRR0v4OSxIPgWFPUdoEB3e0dnuV99DpWoARbu5cTgcsq4NdGkEh5whaHAtcfQ4akSLSHeCj9URqorMrD2UKIwkGa86MEKfr1QFQzgaMhBpl41SN1bOmnTrj8UVq_Zgfa1VqaZEFUsp7frMCqxW_zhMHYpAwUrZcRhv-iYTI/s1516/1-3.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1516" data-original-width="1137" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWgFZiMyPP6iQRsAVTYslGHhRR0v4OSxIPgWFPUdoEB3e0dnuV99DpWoARbu5cTgcsq4NdGkEh5whaHAtcfQ4akSLSHeCj9URqorMrD2UKIwkGa86MEKfr1QFQzgaMhBpl41SN1bOmnTrj8UVq_Zgfa1VqaZEFUsp7frMCqxW_zhMHYpAwUrZcRhv-iYTI/w300-h400/1-3.jpeg" width="300" /></a></div><br /><p style="text-align: center;"><u><i>Dream Weaver Pesto (nut-free)</i></u></p><p style="text-align: center;"><i>Freshly picked basil leaves, washed and drained (3-4 cups)</i></p><p style="text-align: center;"><i>2-3 small cloves of peeled garlic</i></p><p style="text-align: center;"><i>1-2 Tablespoons of tahini (substitute for pine nuts or walnuts)</i></p><p style="text-align: center;"><i>1/8 cup (or more) EVOO</i></p><p style="text-align: center;"><i>salt/pepper/lemon squeeze</i></p><p style="text-align: center;"><i>Combine all the ingredients and blend it up!</i></p>Heron Yogahttp://www.blogger.com/profile/13285004132540273507noreply@blogger.com0tag:blogger.com,1999:blog-1332674554300536901.post-55961060564426188502023-06-21T08:00:00.036-04:002024-01-29T22:50:31.441-05:00Reiki, Meditations, Inspirations + Summer Solstice<div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGj-NmvWcitmNkWz0f181ma2Wld18mFi6UvmEBxyFEQ8j0NL7E_O8XQq5Apk_U1l-D-KvTvD5DSZfq1lmcQ3t4iTcObWKCbzFeL3dYawnasZzTt-bIICr0kMDmv4UQulyYup742mX0JpJBdut-IrDTK8iyqnY5a3KY4lA_J0Gv3vh58RYSbA2dbJwzRfCz/s4032/unnamed.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGj-NmvWcitmNkWz0f181ma2Wld18mFi6UvmEBxyFEQ8j0NL7E_O8XQq5Apk_U1l-D-KvTvD5DSZfq1lmcQ3t4iTcObWKCbzFeL3dYawnasZzTt-bIICr0kMDmv4UQulyYup742mX0JpJBdut-IrDTK8iyqnY5a3KY4lA_J0Gv3vh58RYSbA2dbJwzRfCz/w480-h640/unnamed.jpg" width="480" /></a></div><br /><i><span style="font-size: medium;"><span style="font-family: georgia, serif;">Happy Summer Solstice!</span></span></i></div><div style="text-align: center;"><i><span style="font-size: medium;"><span style="font-family: georgia, serif;"><br /></span></span></i></div><div style="text-align: center;"><span style="font-family: georgia, serif;">Thanks to all who joined me earlier this month for our reiki meditation. We had a nice turnout with a good mix of those who were new to reiki and some who have an established reiki practice. It was a beautiful 20 minute virtual practice that started with a few rounds of reiki light breath followed up with self holding techniques. </span><span class="gmail_default" style="font-family: georgia, serif;">So many of you sent</span><span class="gmail_default" style="font-family: georgia, serif;"></span><span class="gmail_default" style="font-family: georgia, serif;"></span><span style="font-family: georgia, serif;"> me messages expressing interest <span class="gmail_default"></span>but were unable to make the scheduled zoom time. <span class="gmail_default">I am so happy I decided to record it and can send this beautiful moment of peace and calm for you to practice anywhere, anytime! Email: heronyoga@gmail.com for the video. No reiki experience necessary, just follow along and enjoy!</span></span><br /></div><div><div style="caret-color: rgb(34, 34, 34); color: #222222; font-family: Arial, Helvetica, sans-serif;"><span class="gmail_default" style="font-family: georgia, serif;"></span><span class="gmail_default" style="font-family: georgia, serif;"></span></div><div><div style="caret-color: rgb(34, 34, 34); color: #222222; font-family: Arial, Helvetica, sans-serif; text-align: center;"><span style="font-family: georgia, serif;"><br /></span></div><div style="caret-color: rgb(34, 34, 34); color: #222222; font-family: Arial, Helvetica, sans-serif; text-align: center;"><span style="font-family: georgia, serif;"><a data-saferedirecturl="https://www.google.com/url?q=https://insighttimer.com/mheron/guided-meditations/soften-and-shine&source=gmail&ust=1688093321945000&usg=AOvVaw3otH9G1O1pVJADxQnEsjwj" href="https://insighttimer.com/mheron/guided-meditations/soften-and-shine" style="color: #1155cc;" target="_blank"></a>Since today is the summer solstice I'm sharing </span><a data-saferedirecturl="https://www.google.com/url?q=https://insighttimer.com/mheron/guided-meditations/soften-and-shine&source=gmail&ust=1688093321946000&usg=AOvVaw0BSC173OP8phUEey3N4zja" href="https://insighttimer.com/mheron/guided-meditations/soften-and-shine" style="color: #1155cc; font-family: georgia, serif;" target="_blank">Soften & Shine</a><span class="gmail_default" style="font-family: georgia, serif;">, a guided meditation I wrote honoring the transition of spring into summer. Finding moments in our days to relax our body and release responsibility from our minds is so important for our health. All biological functions occur rhythmically, our heartbeats, the rise and fall of our breath, the ups and downs of our hormones, our sleeping cycles and more. Our bodies are like nature with its cycles of light and darkness, warmth and cold, changing seasons, the sun and the moon. If we give ourselves time and attention, the connections begin to harmonize. </span></div><div style="caret-color: rgb(34, 34, 34); color: #222222; font-family: Arial, Helvetica, sans-serif; text-align: center;"><br /></div><div style="caret-color: rgb(34, 34, 34); color: #222222; font-family: Arial, Helvetica, sans-serif;"><div class="gmail_default" style="font-family: georgia, serif; text-align: center;">With all that is continuing to go on in our world, I find that listening to others reflect on how to keep going brings me hope in difficult times. So, as I catch up on some of my favorite podcasts, I thought I would share this episode from <i>On Being</i> called <a data-saferedirecturl="https://www.google.com/url?q=https://onbeing.org/programs/vivek-murthy-to-be-a-healer/&source=gmail&ust=1688093321946000&usg=AOvVaw1bpV8LD4jm-rYsjZ1zsPkJ" href="https://onbeing.org/programs/vivek-murthy-to-be-a-healer/" style="color: #1155cc;" target="_blank">To Be a Healer</a> with Dr. Vivek Murthy. Many of you know I am a nurse and work with patients at the bedside. I have had the pleasure of working with many amazing practitioners in my career, but Dr. Vivek Murthy stands out as one of those hard to forget doctors. I met him almost 20 years ago while working overnight in a small community hospital. It's a gift that he is our nation's leader in health and wellness. I love that Dr. Murthy prioritizes mental health care and supports the benefits of meditation as an essential part of a healthy lifestyle. </div></div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><br /></div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;">This summer I am only teaching 2 Thursday morning yoga classes at the <a href="https://www.cityofmelrose.org/council-aging/pages/milano-center">Melrose Senior Center</a>.</div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><br /></div><div><div style="caret-color: rgb(34, 34, 34); color: #222222; font-family: Arial, Helvetica, sans-serif; text-align: center;"><span style="font-family: georgia, serif;">Here's to making space in <span class="gmail_default">our </span>days for rest, joy, fun, adventure and holding light. </span><br /></div><div style="text-align: center;"><span face="Arial, Helvetica, sans-serif" style="caret-color: rgb(34, 34, 34); color: #222222;"><br /></span></div></div><div style="caret-color: rgb(34, 34, 34); color: #222222; font-family: Arial, Helvetica, sans-serif; text-align: center;"><span style="font-family: georgia, serif;">Wishing you all a wonderful summer<span class="gmail_default"></span><span class="gmail_default"> with your families and friends!</span></span><br /></div><div style="caret-color: rgb(34, 34, 34); color: #222222; font-family: Arial, Helvetica, sans-serif; text-align: center;"><br /></div><div style="caret-color: rgb(34, 34, 34); color: #222222; font-family: Arial, Helvetica, sans-serif; text-align: center;"><span style="font-family: georgia, serif;">With love and care,</span></div><div style="caret-color: rgb(34, 34, 34); color: #222222; font-family: Arial, Helvetica, sans-serif; text-align: center;"><span style="font-family: georgia, serif;">Michelle</span></div></div></div>Heron Yogahttp://www.blogger.com/profile/13285004132540273507noreply@blogger.com1tag:blogger.com,1999:blog-1332674554300536901.post-61067864625660230592023-05-12T20:00:00.008-04:002024-01-29T22:49:57.593-05:00Spring Yoga, Reiki & Meditation <p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg50PZWFSu4eOS3rjTb8zKSi8lFlX3IS5gf4LsfNs2lxHal73WaluaX9Fkl-Vf55BuPTVrH_4C2yCiBuT0gEJtzgU8n67CP6HwR0J74SJZOkPPHHEVxLLYdnIOUhWsOZ3925K6wI7KwQx4tQMYfXRb0yAFpdeVK2Uux7Yz8xOAI56Occ_9ZU9lJy7oXMg/s1516/0-19.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1516" data-original-width="1137" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg50PZWFSu4eOS3rjTb8zKSi8lFlX3IS5gf4LsfNs2lxHal73WaluaX9Fkl-Vf55BuPTVrH_4C2yCiBuT0gEJtzgU8n67CP6HwR0J74SJZOkPPHHEVxLLYdnIOUhWsOZ3925K6wI7KwQx4tQMYfXRb0yAFpdeVK2Uux7Yz8xOAI56Occ_9ZU9lJy7oXMg/w300-h400/0-19.jpeg" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><span style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif;"><br /></span></div><div class="separator" style="clear: both; text-align: center;"><span style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif;">Spring is in full swing here and the way we move and feel can be influenced by our environment. </span><span style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif;"> </span><span style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif;">The shifts of nature have long inspired my yoga practice and helped me to adjust and adapt to what is needed moment to moment. </span></div><div class="separator" style="clear: both; text-align: center;"><span style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif;"><br /></span></div><div class="separator" style="clear: both; text-align: center;"><b style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif;">Gentle Yoga & Guided Meditation ZOOM practice </b></div><div class="separator" style="clear: both; text-align: center;"><b style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif;">Wednesday 5/31/23 7:30p-8:30p ET</b></div><div class="separator" style="clear: both; text-align: center;"><span style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif;">This month I'll be sharing a slower practice with longer held poses using supportive </span><span style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif;">props (blankets/bolsters/blocks) followed by a ~20 minute guided meditation for rest and relaxation as spring shifts into summer. Over the last few years, I've been leading online classes to honor the transition of the seasons. These moments are meaningful to me as there is beauty within each phase and ways to be with each season. In my home practice, I have found that moving slowly with intention helps me find balance in my life and in my health. </span></div><div class="separator" style="clear: both; text-align: center;"><span style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif;"><br /></span></div><div class="separator" style="clear: both; text-align: center;"><span style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif;">Health is built on balance, literally every cell in every body system has a role in finding balance. This process known as homeostasis is so important that the body has amazing compensatory mechanisms to bide time until homeostasis can be achieved. Rest is essential in this process. Restorative yoga is the use of props to create conditions of physical comfort, ease, and safety so that we can restore ourselves, allowing time and space for our bodies to adjust to a state of equilibrium. Resting in a supportive state enhances our body awareness, attentiveness and presence, regulates our emotions (hormones), and assists our sensory processing functions. This directly impacts our nervous system which is seen in our reactiveness and our responsiveness. </span><span style="font-family: georgia;">In an effort to integrate all of these benefits, we simply need to get grounded (earth connection), lean into our supports (yoga props!), and find space within our days to rest. </span></div><div class="separator" style="clear: both; text-align: center;"><span style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif;"><br /></span></div><div class="separator" style="clear: both; text-align: center;"><span style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif;"><b>Reiki Self Practice </b></span></div><div class="separator" style="clear: both; text-align: center;"><span style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif;"><b>Wednesday 6/7/23 at 12n ET on ZOOM</b>.</span></div><div class="separator" style="clear: both; text-align: center;"><span style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif;">Many of you know I share yoga + reiki in my class offerings. It is a powerful combination with mutual benefits of stress reduction, improved sleep, and relaxation. After many years of teaching reiki practice, I have been thinking more on how to share reiki for self care and community connection. Since I am no longer affiliated with any yoga studios and I don't have an in-person space, many of my offerings have been online. Over the past two years, I have been sharing free seasonal classes from my home to yours through the ZOOM platform which widens the circle of connection for those who may or may not live near me. I've decided to offer a reiki self practice session. We will meet for ~20 minutes as a mid-day moment of reconnection and meditation. I am opening this up to everyone, those who have trained in reiki, and those interested in learning about reiki. </span><span style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif;">Reiki is a Japanese healing practice that encourages rest, balance, emotional, and physical well being. Our hands are extensions of our heart, with focus and attention we can send care and compassion to ourselves. Reiki works on the body, mind, and spirit to relax the sympathetic nervous system ('fight or flight') and activate the parasympathetic nervous system ('rest and digest'). My intention is to offer reiki through a guided self practice as well as exploring other reiki techniques that can bring balance and peace into our days. E</span><span style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif;">mail: heronyoga@gmail.com for the ZOOM links.</span></div><div class="gmail_default"><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><br /></div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif;"><div class="gmail_default" style="text-align: center;"><br /></div></div><div class="gmail_default"><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;">THANK YOU to all who signed up for the 4-week 'Strength Series' I hosted on ZOOM in March. I'm grateful for the messages and supportive feedback, which is so helpful in guiding me on sharing future offerings. The recordings are available for purchase. For class details and to learn more about the benefits of building strength, read on <a data-saferedirecturl="https://www.google.com/url?q=https://heronyoga.blogspot.com&source=gmail&ust=1683992030315000&usg=AOvVaw3UZYlnbHlRuDZndMiWt_z-" href="https://heronyoga.blogspot.com/" style="color: #1155cc;" target="_blank">here</a>. <br /></div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><br /></div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;">For those who can't join my live zoom, practice anywhere, anytime!</div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;">FREE <a href="https://www.youtube.com/@michellemheron/featured">Yoga</a> and FREE <a href="https://insighttimer.com/mheron">Guided Meditations</a></div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><br /></div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;">I recorded a ~60 minute <a data-saferedirecturl="https://www.google.com/url?q=https://youtu.be/Hx03MHgZEvs&source=gmail&ust=1683992030315000&usg=AOvVaw1f0Sg5DF2laR5VcwUKOelB" href="https://youtu.be/Hx03MHgZEvs" style="color: #1155cc;" target="_blank">'Spring Flow'</a> yoga class that focuses on twisting, balancing, and strengthening for enhanced circulation and energy activation within the body/heart/mind. </div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><br /></div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><a href="https://insighttimer.com/mheron/guided-meditations/rest-and-restore-4">'Rest & Restore'</a> is a guided meditation I wrote that highlights our connection with nature. This meditation practice offers a space to ease into the seasonal shifts of our current moment. </div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><br /></div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><br /></div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;">This spring marked one full year of sharing yoga in Melrose at the <a data-saferedirecturl="https://www.google.com/url?q=https://www.cityofmelrose.org/council-aging&source=gmail&ust=1683992030315000&usg=AOvVaw3eHpfWjWUt27B7j_A3rlzM" href="https://www.cityofmelrose.org/council-aging" style="color: #1155cc;" target="_blank">Milano Senior Center</a>! My Thursday mornings teaching Yoga (8:45a) and Chair Yoga (10a) continue to be a joy as I get to know more people in the community and guide a practice that brings so many wonderful moments of care and connection. <span style="text-align: center;"> I also teach Chair Yoga (11a) on Monday mornings in Wakefield at the <a data-saferedirecturl="https://www.google.com/url?q=https://www.wakefield.ma.us/senior-center&source=gmail&ust=1683992030315000&usg=AOvVaw1qkBWjH5fY3Sr7WCwnRo30" href="https://www.wakefield.ma.us/senior-center" style="color: #1155cc;" target="_blank">McCarthy Senior Center</a> September through May. </span></div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><span style="text-align: center;">Participants must be 60+, </span><span style="text-align: center;">those living in surrounding towns and cities are welcome.</span></div><div style="text-align: center;"><span style="font-family: georgia, serif;"><br /></span></div></div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><br /></div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><br /></div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;">Wishing you all a beautiful month of May! <br /></div></div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;">Enjoy all the trees and flowers in bloom. </div>Heron Yogahttp://www.blogger.com/profile/13285004132540273507noreply@blogger.com0tag:blogger.com,1999:blog-1332674554300536901.post-4969773924470313212023-04-14T23:15:00.085-04:002024-03-01T18:27:12.403-05:00Building Strength <p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><br /></div><p style="text-align: center;"><span style="font-family: georgia;"><u><b><span style="font-size: medium;">4-week Strength Series</span></b> </u></span></p><p style="text-align: center;"><span style="font-family: georgia;">Each class focuses on functional movements that build strength and endurance, offering a dynamic yoga experience by adding in props (weights, bands, blocks) and moving in different ways. </span><span style="font-family: georgia;">This series is great if you are new to resistance training and want to learn accessible ways to get stronger. </span></p><p style="text-align: center;"><span style="font-family: georgia;"><u>I'm asking $20 for all 4 recorded classes.</u> Venmo: @Michelle-Heron-9 </span></p><p style="text-align: center;"><br /></p><p style="text-align: center;"><span style="font-family: georgia;">Read on to learn more about how I started building strength... </span></p><p style="text-align: center;"><span style="font-family: georgia;"><br /></span></p><p style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwfjmLjDNmla0WMrmJMgManPS6HiRishxEVwyIZCpT4ij5smK2cat5mHFVdMi7Ol2dHqXFnth5XnHQWR8mGv9W4sJYyypZ1DGnhvBzQl76YZwTDGOIG0YXBS1dEfa_o-tJ5hp2SouIjEQOEQrLsQKK1yISqC8P8NiVc_2W5UnU7IKh9QirODhMMUDVdg/s4032/D0F95F62-E643-44F8-8A2A-13E0F52E6F78.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwfjmLjDNmla0WMrmJMgManPS6HiRishxEVwyIZCpT4ij5smK2cat5mHFVdMi7Ol2dHqXFnth5XnHQWR8mGv9W4sJYyypZ1DGnhvBzQl76YZwTDGOIG0YXBS1dEfa_o-tJ5hp2SouIjEQOEQrLsQKK1yISqC8P8NiVc_2W5UnU7IKh9QirODhMMUDVdg/s320/D0F95F62-E643-44F8-8A2A-13E0F52E6F78.jpeg" width="240" /></a></p><p style="text-align: center;"><span style="font-family: georgia;">As I grow older, </span><span style="font-family: georgia;"> related changes are happening in my mind and body. </span></p><p style="text-align: center;"><span style="font-family: georgia;">I need glasses to read now, my right knee has a pinching sensation when I walk down a steep hill, I feel short of breath when I walk up a steep hill, and my right hip clicks with every rotation. These chronic aches and pains combined with becoming easily fatigued makes me feel vulnerable. This is not a feeling I enjoy and I have been seeking ways to meet these sensations in my body with care and gentle intervention. My search began with reading, researching, and making slow but intentional changes to the way I move. </span></p><p style="text-align: center;"><span style="font-family: georgia; font-size: medium;">Here is what I discovered.</span></p><p style="text-align: center;"><span style="font-family: georgia;">As the body inevitably ages, certain changes can occur in the reserve and function of various physiological systems of the body. Aging is associated with a progressive decrease in skeletal muscle mass, a condition known as sarcopenia. Sedentary aging combined with inactive lifestyles are associated with age related functional decline and deficits. These changes can lead to a decrease in muscle strength, joint mobility, reaction time coupled with +/- changes in the sensory system, lowered respiratory muscle strength, and cardiac capacity. Muscle strength begins to decline around the age of 40, this decline starts to accelerate around age 65-70. Changes in sensory, motor, and cognitive systems impact our biomechanics which directly impacts our functional movements in life. These changes combined with environmental factors affect our balance and mobility. Flexibility and joint range of motion declines by 20-30% in our hips and spine, with a 30-40% decline in ankle mobility by the age of 70. Bone density declines 0.5% or more after the age of 40 and women have a higher degree of bone loss after menopause. </span></p><p style="text-align: center;"><span style="font-family: georgia; font-size: medium;">Here is the good news.</span></p><p style="text-align: center;"><span style="font-family: georgia;">Weight bearing exercises, resistance training, and high impact exercises can be used to offset the effects of muscle loss, bone loss, and the process of sarcopenia. Strength training 2-3 times a week can reduce physical disability and improve functional abilities. Progressive resistance training has the most impact on improving strength when compared to other impairments in the older population. Strength training can decrease pain and stiffness, as well as increase strength and flexibility in people with arthritis or inflammatory conditions. Weight bearing and high impact exercises can also build bone density and reduce the risk of falls by improving lower limb strength. Benefits of strength training show decreases in pain, a boost in metabolism, and improved mental/emotional health. Strength training 2-3 times a week with 8-12 repetitions per exercise combined with aerobic workouts such as walking, running, swimming, rowing, or cycling for 30 minutes daily increases your stamina, reduces fatigue, increases heart/lung fitness, and bone/muscle strength over time. </span></p><p style="text-align: center;"><span style="font-family: georgia;">Over the past two years I have been adding weights and resistance bands into my yoga practice. Enhancing my body awareness and increasing my effort has shown me my strength potential. Building strength has improved my wellbeing, self esteem, and self confidence. It has given me the courage to share all that I share with others. Living the practice of yoga offers benefits on all aspects of the body (spiritual/mental/emotional/physical) as well as working with the understanding that biological, psychological, environmental, and social factors exist within the complex world we navigate which has a direct effect on our health. </span></p><p style="text-align: center;"><span style="font-family: georgia;">Since I have been exploring movement by adding resistance with weights and bands in a progressive, mindful, appropriately paced way, I feel more resilient and empowered. I sleep better, I have more energy, I choose what I'm consuming (food, news, social interactions, purchases) in a renewed and thoughtful way. In addition, I've added daily walking into my life for increased circulation, improved digestion, and stress relief. Inviting friends, family and pets into the walking experience adds joy and mental stimulation with conversation and connection. </span></p><p style="text-align: center;"><span style="font-family: georgia;">Aging is a natural progression of our existence and I am humbled by the beauty and wisdom that exists within the process of aging. I am not looking to become "ageless" or look younger than I am, my goal is to thrive as I meet each new stage of my life. As a young </span><span style="font-family: georgia;">mother, I was conscious of parenting my children through the early stages of development fully witnessing each amazing stage of growth. Now my kids are shifting into adolescence and I wonder if Mother Nature laughs at the onset of puberty and menopause coinciding for parent and child. With all of this to reflect on, I am looking to create longevity in my life, continuing to connect and be present with my children as they age. My decisions and actions are about nurturing the things that will outlive me. I'm redefining what success means to me and learning new ways of doing things with the hope of leaving this world better than when I came into it. </span></p><p style="text-align: center;"><span style="font-family: georgia;">Building strength is a conscious act of courage to meet feelings, sensations, and discomfort. It is more than physical strength, it is a whole body awareness of meeting yourself where you are and working from that point forward. </span><span style="font-family: georgia;">Strength builds our capacity to make change.</span></p><p style="text-align: center;"><span style="font-family: georgia;">In March 2023, I shared a <u><b><span style="font-size: medium;">4-week Strength Series</span></b> </u>online and recorded the classes. Each week focused on a different functional movement building strength and endurance, creating a dynamic yoga experience by adding in props (weights, bands, blocks) and moving in different ways. </span><span style="font-family: georgia;">This series is great if you are new to resistance training and want to learn accessible ways to get stronger. </span></p><p style="text-align: center;"><span style="font-family: georgia;"><u>I'm asking $20 for all 4 classes.</u> Venmo: @Michelle-Heron-9 </span></p><p style="text-align: center;"><span style="font-family: georgia;"><i>Resources:</i></span></p><p style="text-align: center;"><span style="font-family: georgia;">If you are interested in learning more about how to build strength check out <a href="https://mindfulstrength.ca">Mindful Strength</a>. Kathryn Bruni Young has a sensible, safe, and progressive approach to building strength for people of all ages. I spent a year with Kathryn as she was the lead teacher in my 300 hour YTT from 2021-2022. I learned so much during that experience and am so appreciative of the continued inspiration. </span></p><p style="text-align: center;"><span style="font-family: georgia;">Another great teacher I had the pleasure of continuing education with is <a href="https://www.yogawithmaryrichards.com">Mary Richards</a>. Her knowledge combined with yoga philosophy and compassionate teaching style brought everything together for me. Mary is the inspiration behind my 4-week Strength Series. Mary brings thoughtful, playful, accessible, and functional ways to embody the yoga practice while building and maintaining strength. Mary's new book <a href="https://www.betterworldbooks.com/product/detail/teach-people-not-poses-lessons-in-yoga-anatomy-and-functional-movement-to-unlock-body-intelligence-9781611809725?shipto=US&curcode=USD&gad_source=1&gclid=CjwKCAiAloavBhBOEiwAbtAJO5G_J3IIKLn_hWTw2qZqcn8rJKxcU4WEBz17UtYCBKlnQGlNtDkXExoCs-QQAvD_BwE">'Teach People Not Poses'</a> speaks for itself. </span></p><p style="text-align: center;"><span style="font-family: georgia; font-size: x-small;"><i>References:</i></span></p><p style="text-align: center;"><span style="font-family: georgia; font-size: x-small;">Aartolahti E, Lonnroos E, Hartikainen S, Hakkinen A. <a href="https://pubmed.ncbi.nlm.nih.gov/30830597/">Long-term strength and balance training in prevention of decline in muscle strength and mobility in older adults</a>. <i>Aging Clin Exp. Res.</i> 2020;32(I):59-66. doin:10.1007/s40520-019-0115-0</span></p><p style="text-align: center;"><span style="font-family: georgia; font-size: x-small;">Mangione KK, Miller AH, Naughton IV. <a href="https://pubmed.ncbi.nlm.nih.gov/21123213/">Cochrane review: improving physical function and performance with progressive resistance strength training in older adults</a>. Physical Therapy Journal. 2016; 90(12): 1711-1715</span></p>Heron Yogahttp://www.blogger.com/profile/13285004132540273507noreply@blogger.com0tag:blogger.com,1999:blog-1332674554300536901.post-10741849593258145702023-03-01T07:30:00.003-05:002024-01-29T22:49:03.019-05:00Winter into Spring Strength Zoom Series<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyQObySynCAaDQeAZIga9q-bOFoXDBdQ0iu6VnjHjLqUPSMfZIwJbHJ7vFuF5Ida675zamazS08u5ya5wLaqUastFkw_gt0HapblXC4aJ55rjVqehlbYy3cP7Jb2tGAyjES2-2XM0OR-V8OpX-ax1sGEPv8jzUtlOb0uXVTVKb87GS4ep9pZcSaC-b1g/s1374/0-8.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1374" data-original-width="1031" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyQObySynCAaDQeAZIga9q-bOFoXDBdQ0iu6VnjHjLqUPSMfZIwJbHJ7vFuF5Ida675zamazS08u5ya5wLaqUastFkw_gt0HapblXC4aJ55rjVqehlbYy3cP7Jb2tGAyjES2-2XM0OR-V8OpX-ax1sGEPv8jzUtlOb0uXVTVKb87GS4ep9pZcSaC-b1g/w480-h640/0-8.jpeg" width="480" /></a></div><div class="gmail_default" style="font-family: georgia, serif; text-align: center;"><i>"We are stronger, gentler, more resilient, and more beautiful than any of us imagine."</i></div><div class="gmail_default" style="font-family: georgia, serif; text-align: center;"><i>Mark Nepo</i></div><div class="gmail_default" style="font-family: georgia, serif; text-align: center;"><br /></div><div class="gmail_default" style="font-family: georgia, serif; text-align: center;"><span style="font-size: medium;">I'll be offering a 4-week Strength Series on ZOOM starting March 8, 2023!</span></div><div class="gmail_default" style="font-family: georgia, serif; text-align: center;"><br /></div><div style="text-align: center;"><span style="font-family: georgia, serif;">Each week we will focus on specific movements that build upon the next, </span></div><div style="text-align: center;"><span style="font-family: georgia, serif; text-align: center;">offer<span class="gmail_default">ing</span> a dynamic yoga experience by adding in props and moving in different ways.<span class="gmail_default"> </span></span></div><div><div style="text-align: center;"><br /></div><div style="text-align: center;"><span style="font-family: georgia, serif;">T</span><span class="gmail_default" style="font-family: georgia, serif;">his series</span><span style="font-family: georgia, serif;"> </span><span style="font-family: georgia, serif;">is intended to be <span style="font-size: medium;">challenging </span>and <span style="font-size: medium;">accessible</span>. </span></div><div style="text-align: center;"><span style="font-family: georgia, serif;">Expect a moderate practice with moments of <span style="font-size: medium;">rest </span>between transitions. </span></div><div style="text-align: center;"><span style="font-family: georgia, serif;">My hope is to inspire you to build <span style="font-size: medium;">strength</span> and <span style="font-size: medium;">mobility</span> within your yoga practice.</span></div><div style="text-align: center;"><span style="font-family: georgia, serif;"><br /></span></div><div style="text-align: center;"><span style="font-family: georgia, serif;"><span style="font-size: medium;">Week 1: Squats/Lunges</span></span></div><div style="text-align: center;"><span style="font-family: georgia, serif;"><span style="font-size: medium;">Week 2: Hip/Hinge</span></span></div><div style="text-align: center;"><span style="font-family: georgia, serif;"><span style="font-size: medium;">Week 3: Push/Pull</span></span></div><div style="text-align: center;"><span style="font-family: georgia, serif;"><span style="font-size: medium;">Week 4: Rotations</span></span></div><div><br /></div></div><div style="text-align: center;"><span class="gmail_default"><span style="font-family: georgia, serif;">You will need a yoga mat, 1-2 blocks, a chair, resistance band(s) and weights (3-10 lbs). </span></span></div><div style="text-align: center;"><span class="gmail_default"><span style="font-family: georgia, serif;">Class will be focused on using props but you can practice without them as well. </span></span></div><div style="text-align: center;"><span class="gmail_default"><span style="font-family: georgia, serif;"><br /></span></span></div><div><div class="gmail_default"><div style="text-align: center;"><span style="color: black; font-family: georgia, serif;">Join me for a <b>Winter into Spring</b> </span><b style="font-family: georgia, serif;"><span style="color: black; font-size: medium;">'Strength Series' </span></b><span style="font-family: georgia, serif;">via the Zoom platform!</span></div><div style="text-align: center;"><span style="font-family: georgia, serif;"><br /></span></div><span style="font-family: georgia, serif; font-size: medium;"><div style="text-align: center;"><span style="font-family: georgia, serif;"><b>Wednesday evenings 3/<span class="gmail_default">8</span>, </b></span><span class="gmail_default"><span style="font-family: georgia, serif;"><b>3/15, 3/22 and 3/29 from 7p-8p ET</b></span></span></div></span></div><div class="gmail_default" style="text-align: center;"><span style="font-family: georgia, serif; font-size: medium;"><b>Classes are pay-as-you-can ($5-15) or $20 for all 4 weeks. </b></span></div><div class="gmail_default" style="text-align: center;"><span style="font-family: georgia, serif;"><br /></span></div><div class="gmail_default" style="text-align: center;"><span style="font-family: georgia, serif;">You can sign up for class/recordings via <a data-saferedirecturl="https://www.google.com/url?q=https://paypal.me/michelleheronyoga?locale.x%3Den_US&source=gmail&ust=1677591135800000&usg=AOvVaw3yxbKEEMNql5s8DCDR7WpZ" href="https://paypal.me/michelleheronyoga?locale.x=en_US" style="color: #1155cc;" target="_blank">PayPal</a> (click "send" and add your $). </span></div><div class="gmail_default" style="text-align: center;"><span style="font-family: georgia, serif;">If you decide to pay $20 for the series, you will receive the ZOOM links each week.</span></div><div class="gmail_default" style="text-align: center;"><span style="font-family: georgia, serif;">If you are having issues with the link, or you don't have a Paypal account, see option below.. </span></div><div class="gmail_default"><div class="gmail_default"><div class="gmail_default" style="text-align: center;"><div class="gmail_default" style="text-align: center;"><span style="font-family: georgia, serif;"><p style="font-family: "Times New Roman";"><span style="font-family: georgia;"> In lieu of direct payment to me, I'll send the recorded links along to anyone who makes a $20 (or more) donation to any of the organizations below that I am supporting this year. Send a copy of your receipt to heronyoga@gmail.com and I will send you the recordings. These charities are important to me, I feel their continued persistence and diligence towards making a safer world for all is of utmost importance in the BIG fight against violence.</span></p><p style="font-family: "Times New Roman";"><span style="font-family: georgia;"><a href="https://secure.actblue.com/donate/mda-web-2023?source=mdmo_mdhomepage&refcode=mdmo_mdhomepage&utm_source=mdmo_mdhomepage&utm_medium=o&utm_campaign=mdhomepage&_ga=2.244492293.1625797291.1680128763-107448346.1680128762">Moms Demand Action</a><br /></span></p><p style="font-family: "Times New Roman";"><span style="font-family: georgia;"><a href="https://secure.actblue.com/donate/everytown-web-2023?source=etno_nav_button&refcode=etno_nav_button&utm_source=etno_nav_button&utm_medium=o&utm_campaign=nav_button&_ga=2.102893251.230906958.1680128853-697602351.1680128853">Everytown for Gun Safety</a><br /></span></p><p style="font-family: "Times New Roman";"><span style="font-family: georgia;"><a href="https://takeaction.sandyhookpromise.org/a/foundation?_ga=2.171230120.942768725.1680128926-1302637714.1680128926">Sandy Hook Promise</a><br /></span></p><p style="font-family: "Times New Roman";"><span style="font-family: georgia;"><a href="https://studentsdemandaction.org">Students Demand Action</a><br /></span></p><p style="font-family: "Times New Roman";"><span style="font-family: georgia;">These acts of violence combined with political divisiveness and inaction is harming us all. </span></p><div><br /></div></span></div></div></div></div></div><p style="text-align: center;"><span style="font-family: georgia, serif;"><span class="gmail_default">Spread the word, </span><span class="gmail_default">tell a friend, bring a friend. </span></span></p><div><span style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif;"><div style="text-align: center;">M<span class="gmail_default">ichelle</span></div></span></div>Heron Yogahttp://www.blogger.com/profile/13285004132540273507noreply@blogger.com0tag:blogger.com,1999:blog-1332674554300536901.post-67681083179742524122023-02-04T10:26:00.001-05:002024-01-29T22:48:22.271-05:00Pura Vida<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZyVNbV9WZb2k0yS0BN0G6fJt0G_W3TjDGnF6BD7yBUm7NAF8F_bkTwiyxdfEUzvXd1ba0d-dbLvN3BSM0F8yLlu7lwkw97STpDfwGf99ZE-gWVxFxMXMq7EVo-UElX5GScTvC6NAeaBzLrqM57s_PMNqwhmvSqXezKJQ3MiZnefa6yrfuK8L44AUY0Q/s1516/1-2.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1516" data-original-width="1137" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZyVNbV9WZb2k0yS0BN0G6fJt0G_W3TjDGnF6BD7yBUm7NAF8F_bkTwiyxdfEUzvXd1ba0d-dbLvN3BSM0F8yLlu7lwkw97STpDfwGf99ZE-gWVxFxMXMq7EVo-UElX5GScTvC6NAeaBzLrqM57s_PMNqwhmvSqXezKJQ3MiZnefa6yrfuK8L44AUY0Q/w480-h640/1-2.jpeg" width="480" /></a></div><br /><div style="text-align: center;"><i><span style="font-family: georgia;"> <span style="font-size: medium;">Great transformations come from within. </span></span></i></div><p></p><p style="text-align: center;"><span style="font-family: georgia;">I spent over a week in Costa Rica with my family, we stayed with close friends who live there now. The beauty of this country is not only in its beaches, breezes, forests and wildlife but in their philosophy of living. <i>Pura Vida </i>is a common saying in Costa Rica, in Spanish it translates as "<i>pure life</i>" but it is so much more. Pura Vida can be used as a greeting (<i>hola, Pura vida</i>) to mean all is well, as a good bye (<i>ciao, Pura</i> v<i>ida</i>) indicating you had a fantastic time or as a way to show gratitude (<i>Pura vida gracias!</i>) for something or someone. As a philosophy, Pura Vida means letting go, living simply and enjoying life. In Costa Rica, Pura Vida embodies a sense of belonging to a culture that connects closely with nature and the flow of life. </span><span style="font-family: georgia;">Pura Vida is spending time with loved ones, paying attention to locally grown foods, eating seasonally, preparing meals with care, </span><span style="font-family: georgia;">being active outdoors (maybe when it's not -10 degrees!) and finding happiness in the moment. In congruence with living simply, Pura Vida is a rejection of consumerism by being mindful of what we purchase and not being defined by our possessions. Embodying the essence of Pura Vida is collecting experiences and memories instead of things, enjoying life's simple treasures, cultivating kindness and living peacefully. As a person who worries a lot, especially living with the daily news, my emotions overwhelm me. The Pura Vida philosophy is not about ignoring the difficulties and challenges of our current world with regard to violence, racism and climate change. It is about taking the time to process, understand and grieve these things that are happening, bearing witness to it all, choosing hope over fear and right action to support aspects of discernment, integrity, vulnerability and purpose. </span></p><p style="text-align: center;"><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZ1s1d56v09fuvfAA4gCax_n0IyP-B75ZbvVy0nuAFvNyEJTpmd-XXA4Cg3oVRfWhPAygil9n6H3Z8FPQF2bsuofMbp6uSUWSBqFsOoVq3l9vznab_3c3ogBeC9BObIpbCCAzoiQZx_TzkuxKKm2AZ6t6EfmykijDlKUUIKh77UT6FrFG3MtuVkwMUiQ/s1516/1-3.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1516" data-original-width="1137" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZ1s1d56v09fuvfAA4gCax_n0IyP-B75ZbvVy0nuAFvNyEJTpmd-XXA4Cg3oVRfWhPAygil9n6H3Z8FPQF2bsuofMbp6uSUWSBqFsOoVq3l9vznab_3c3ogBeC9BObIpbCCAzoiQZx_TzkuxKKm2AZ6t6EfmykijDlKUUIKh77UT6FrFG3MtuVkwMUiQ/w480-h640/1-3.jpeg" width="480" /></a></div><br /><p style="text-align: center;"><span style="font-family: georgia;">The Blue Morpho butterfly is one of the largest butterflies in the world, its wings span 5 to 8 inches. They live in Central American rain forests for only 115 days, flying in and around the forest floor in lower trees and shrubs. The underside of the Morpho's wings are dull brown with eye spots that offer camouflage against predators when their wings are closed. The contrasting beauty of the iridescent blue on their wings helps them attract mates and they "taste-smell" the air with their antennae. The name 'Morpho', meaning change, is also an epithet of Venus and Aphrodite. The beauty of the blue Morpho butterfly is mesmerizing, it truly is a wonder to witness and observe them in nature. </span></p>Heron Yogahttp://www.blogger.com/profile/13285004132540273507noreply@blogger.com0tag:blogger.com,1999:blog-1332674554300536901.post-35692369879644217352023-02-01T09:49:00.003-05:002024-01-29T22:47:43.262-05:00Rest & Restore: FREE Gentle Yoga and Guided Meditation with Reiki!<p style="text-align: center;"> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_xG7OcTbdiC9dXsOeLZg7DSo_2yyAog6w3uc-IZj1jsDoomeCaCfSidxG_659pHk_X7UDDNi--8cq8lEeXT_D3DEYQq0mRjHcP-K6tR3SAqTkX_8V5FpiEpT7xxgrCi38jUtsRoYxzdet_4irfceUYeZJXDJDurSs5RyTguTnms3JXIAuai0DQ4fOPg/s1516/0-7.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1516" data-original-width="1516" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_xG7OcTbdiC9dXsOeLZg7DSo_2yyAog6w3uc-IZj1jsDoomeCaCfSidxG_659pHk_X7UDDNi--8cq8lEeXT_D3DEYQq0mRjHcP-K6tR3SAqTkX_8V5FpiEpT7xxgrCi38jUtsRoYxzdet_4irfceUYeZJXDJDurSs5RyTguTnms3JXIAuai0DQ4fOPg/w640-h640/0-7.jpeg" width="640" /></a></div><p></p><p><br /></p><p style="text-align: center;"><span style="font-family: georgia;">Restorative yoga is a gentle and supportive practice for the body, heart and mind. As the name suggests, to rest and restore is the intention. Every few months as the seasons continue I offer a free gentle yoga and guided meditation practice. Our next ZOOM session will be Wednesday February 8, 2023 7:30p-8:30p ET. I plan to guide ~30/40 minutes of movement and breath awareness followed by a ~20 minute guided meditation. </span></p><p style="text-align: center;"><span style="font-family: georgia;">As we enter the midpoint of of winter here in the Northern Hemisphere, enjoying moments of pause and rest are symbolic to the nature of this season. Combining reiki with yoga is a synergistic practice that blends well with slower, introspective poses. Reiki is a Japanese healing technique that promotes balance. Through the hands, we can send positive energy to ourselves and others. Reiki works on the body, mind and spirit to relax the sympathetic nervous system ('fight or flight') and activate the parasympathetic nervous system ('rest & digest'). I offer the practices of reiki and yoga as resources for nervous system support and self care.</span></p><p style="text-align: center;"><span style="font-family: georgia;"><a href="https://insighttimer.com/mheron/guided-meditations/rest-and-restore-4">'Rest & Restore'</a> is a guided meditation to promote rest and restore our inner resilience in these darker days of winter as we wait for spring to arrive. </span></p><p style="text-align: center;"><span style="font-family: georgia;"><br /></span></p><p style="text-align: center;"><span style="font-family: georgia;">Email: heronyoga@gmail.com for details and ZOOM link.</span></p><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: Arial, Helvetica, sans-serif; text-align: center;"><i><span style="font-family: georgia, serif;">These classes are live streamed from my home in Melrose located on native land of the Massachusett/Pawtucket tribe.</span></i></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: Arial, Helvetica, sans-serif; text-align: center;"><i><span style="font-family: georgia, serif;">I found these websites helpful in learning the history of the land and how to support the ongoing reparation for those who came before us. </span></i></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: Arial, Helvetica, sans-serif; text-align: center;"><i><span style="font-family: georgia, serif;"><a data-saferedirecturl="https://www.google.com/url?q=https://www.mcnaa.org/donate&source=gmail&ust=1669831536139000&usg=AOvVaw1itXznO9O9zFAhw4G7DLy2" href="https://www.mcnaa.org/donate" style="color: #1155cc;" target="_blank">https://www.mcnaa.org/donate</a></span></i></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: Arial, Helvetica, sans-serif; text-align: center;"><i><a data-saferedirecturl="https://www.google.com/url?q=http://www.naicob.org/history.html&source=gmail&ust=1669831536139000&usg=AOvVaw1Pw3nbG9Ym9siV2S_Cx3Kg" href="http://www.naicob.org/history.html" style="color: #1155cc;" target="_blank">http://www.naicob.org/history</a></i></div>Heron Yogahttp://www.blogger.com/profile/13285004132540273507noreply@blogger.com0tag:blogger.com,1999:blog-1332674554300536901.post-82606250817065929292023-01-04T10:30:00.017-05:002024-01-29T22:47:12.070-05:00Winter Walking<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBJoF7hmNoLYFJivM2dw2rBztizeRgbERp_rUCNlZDQ6F-fN-0ae4bxeMy4GFEuBHIA6INhSb9GsOf_m1tnggzWNXxib6YdgaEDLJEnYItak890WRxhiWW4x2UVk065ftPvr4XPy6J2M8a3ijGH8x-3cMEELHNIOrSFjeUq_lCK1tGEG5woytiqsaT4g/s1516/0-5.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1516" data-original-width="1137" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBJoF7hmNoLYFJivM2dw2rBztizeRgbERp_rUCNlZDQ6F-fN-0ae4bxeMy4GFEuBHIA6INhSb9GsOf_m1tnggzWNXxib6YdgaEDLJEnYItak890WRxhiWW4x2UVk065ftPvr4XPy6J2M8a3ijGH8x-3cMEELHNIOrSFjeUq_lCK1tGEG5woytiqsaT4g/w480-h640/0-5.jpeg" width="480" /></a></div><p></p><p style="text-align: center;">Winter is here! Bring on the season of <i>hygge</i>, a Danish term defined by the Oxford dictionary, <i>'as a feeling of coziness and comfortable conviviality inducing a feeling of contentment or wellbeing.'</i> These are the days I long to stay in my pajamas all day, drink endless cups of hot cocoa while snuggling my kids and dog. With each seasonal transition comes a period of adjustment. Fall fades into winter with the beauty of the leaves changing color, then letting go. Flowers and plants retreat back to the earth, animals prepare for the long months ahead and daylight grows shorter. With the arrival of the winter solstice, the sun's path becomes a little higher in the sky offering a few extra minutes of daylight until spring arrives. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFw87TOUQ39zTpZ9E__Pa3sMu9iSToCm7K5KhIOjSUe7ffOUHKkBkhh1jP50_YFyvH8NDBfd7qPZZR6Axv5vhpFhzNA6PGka4s-v6npLBSaRKV6embqsUAEybZ4Mi33qQPoi39MzoEBhvji27Zqq4q1jRw1xsLc1pcbFac1uvrcyfzhiLrBulIFJfhfw/s1516/0-6.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1516" data-original-width="1139" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFw87TOUQ39zTpZ9E__Pa3sMu9iSToCm7K5KhIOjSUe7ffOUHKkBkhh1jP50_YFyvH8NDBfd7qPZZR6Axv5vhpFhzNA6PGka4s-v6npLBSaRKV6embqsUAEybZ4Mi33qQPoi39MzoEBhvji27Zqq4q1jRw1xsLc1pcbFac1uvrcyfzhiLrBulIFJfhfw/s320/0-6.jpeg" width="240" /></a></div><p style="text-align: center;">We are in the dark months of winter now and our environment influences how we eat, move, sleep, and work. The limited daylight hours drop our serotonin levels, some people find it harder than others and may develop a form of depression directly related to the lack of daylight in winter. Last year, I borrowed a light box from a friend and supplemented with it on the days I couldn't be outside to feel the warmth of the sun on my skin. I found this to be all I needed, but there are many forms of depression. Seeking care from a licensed healthcare professional is best.</p><p style="text-align: center;">This living connection to nature is the practice of <i>Ayurveda,</i> the study of how we live, care for and nourish ourselves within our surrounding environment. Like yoga, <i>Ayurveda</i> is a practice of bringing balance to the mind-body-spirit connection. Learning about different ways to feel good and thrive in the diverse and changing climate we live in is a process. While winter is a time for rest, finding the balance of enjoying<i> </i>the pleasures of <i>hygge</i> and movement is important for our mental and physical health. </p><p style="text-align: center;">One consistent practice that has helped me over the years is walking. I started walking back in college and continued it during my early years working overnight shifts as a nurse. It helped to keep my stress levels in check and improved my insomnia. When I became a new parent, I walked with my babies wrapped close to my body. As they grew older, I walked them to the park or chased after them while riding their tricycles and scooters. The years went by and I kept walking. </p><p style="text-align: center;">My daily walking routine has become shorter with the lower temperatures. I have a small dog who prefers it dry and warm, walking her during colder months or in any inclement weather proves challenging. Once we get out, she is swift and walks back to the house quickly. I also find it uncomfortable to walk when it is too wet or cold, but adding extra layers of clothing, heavy socks, a warm hat, gloves and inviting a few friends along has helped me get outside for longer periods of time. </p><p style="text-align: center;">A brisk walk for 30 minutes a day strengthens cardiovascular function by increasing your heart rate, lowering blood pressure, reducing cholesterol, and boosting energy levels. In addition, walking helps to improve our mental wellbeing, reduces stress, and improves sleep. Walking is an ideal exercise, it is low impact but uses over 200 muscles! Walking in the winter has the power to lift mood naturally. Cold, fresh air clears your mind and 5-30 minutes of sunshine raises vitamin D absorption in the body. Increasing your heart rate helps boost blood circulation, red blood cells are your body's oxygen carrying component and white blood cells are part of the body's immune system. Moving your blood helps to reduce inflammation and strengthen antibodies that fight off pathogens. </p><p style="text-align: center;">I am grateful to live in an area where I can explore wooded trails near my home while enjoying the many benefits of walking. Changing the terrain under our feet can strengthen the muscles and bones in our body, challenging our gait, agility and improving balance. Stepping over rocks, roots, adjusting our pace with steep inclines or declines alters how our body-mind receives and interprets sensory information. The body adapts and compensates when walking on uneven terrain. Walking in the woods during different seasons changes the texture of the ground. Spring brings a wet, muddy buoyancy to one's step, summer has a warm, stable, firmness to it, fall brings lots of slippery leaves and winter leads to ice and snow. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr1EZdovyT821lA5PK5ataqLtRxhod9mL-ksWYgrnzY-4TroT7_UJ5Mp3vjs7qu6pmdakGwh6coFbN4yQr3xvI9HUmIOIenFDmfy3R4HdGMPpycnkBGscp1sFP5mVxOkrPom4fgKb5WJD-PdeJ6n0fyUMG8s05cO5Vdzbymzq2dYJoRbH-HJCeXmmGpA/s1516/0-9.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1516" data-original-width="1137" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr1EZdovyT821lA5PK5ataqLtRxhod9mL-ksWYgrnzY-4TroT7_UJ5Mp3vjs7qu6pmdakGwh6coFbN4yQr3xvI9HUmIOIenFDmfy3R4HdGMPpycnkBGscp1sFP5mVxOkrPom4fgKb5WJD-PdeJ6n0fyUMG8s05cO5Vdzbymzq2dYJoRbH-HJCeXmmGpA/s320/0-9.jpeg" width="240" /></a></div><p style="text-align: center;">Getting outside and into nature stimulates the senses. Walking expands our sense awareness with proprioception (our body's ability to sense movement, action and location). Through our senses we interpret the world around us. Reaching out to touch textures, shapes and patterns found in nature stimulates our brains and our emotions. While walking with friends a few weeks ago, we found a trail layered with ice crystals and a petrified chicken of the woods. </p><p style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4HDANgoEYG5Z7eCbZPSNvhKcRPeL0BfXioMZjI3kWfVWegn8j8G04iVvw4jRU73pAaOGJzJh-hzH4YntMW1QeyHuONsfV60faoZ0DileqSYF7DgMvsNuoBktvssJR0hsflY74i5afkOIc-xpsHka011-Wc5IlXC1Q92BrxTc0pnQ42ohRiqCc0RBZoA/s1516/0-7.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1516" data-original-width="1137" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4HDANgoEYG5Z7eCbZPSNvhKcRPeL0BfXioMZjI3kWfVWegn8j8G04iVvw4jRU73pAaOGJzJh-hzH4YntMW1QeyHuONsfV60faoZ0DileqSYF7DgMvsNuoBktvssJR0hsflY74i5afkOIc-xpsHka011-Wc5IlXC1Q92BrxTc0pnQ42ohRiqCc0RBZoA/s320/0-7.jpeg" width="240" /></a></p><p style="text-align: center;">Walking with friends brings in social connection and after these past few years I welcome that gift. Building relationships with others offers layers of support and perspective when going through challenging or tough situations. In addition, there are times when walking alone can be a spiritual or meditative experience. Paying attention on purpose to the present moment is mindfulness in action. </p><p style="text-align: center;">I have found this list of books on walking and its benefits inspiring.</p><p style="text-align: center;"><a href="https://www.nutritiousmovement.com/product/move-your-dna-restore-your-health-through-natural-movement-expanded-edition/">Move Your DNA: Restore Health Through Natural Movement</a><br /></p><p style="text-align: center;"><a href="https://www.nutritiousmovement.com/move-more-without-exercise/">Katy Bowman's</a> philosophy on adding movement into our daily life is creative and joyful.</p><p style="text-align: center;"><a href="https://www.goodreads.com/book/show/53122217-in-praise-of-walking">In Praise of Walking: A New Scientific Exploration</a><br /></p><p style="text-align: center;">I read a lot of non-fiction, specifically on themes that center around human biology and the science of the mind. In his book, Shane O' Mara shares the technical and functional aspects of walking. </p><p style="text-align: center;"><a href="https://www.goodreads.com/en/book/show/38526421-a-walking-life">A Walking Life: Reclaiming Our Health and Our Freedom One Step at a Time</a> <br /></p><p style="text-align: center;">Antonia Malchek writes about how our evolution and social structures has a big impact on our accessibility to walking.</p><p style="text-align: center;"><a href="https://www.goodreads.com/en/book/show/18771883-born-to-walk">Born to Walk: Myofascial Efficiency and the Body in Movement</a> is a resource book by James Earls that was listed as recommended reading in a recent training with <a href="https://www.yogawithmaryrichards.com">Mary Richards</a>. </p><p style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYLrPiU24zG6952P7RgUyLaHXso4ch_bLGEb8WE5s4895syLxhTc84BRYdGmFy-78HesX7ELwY9aCgd_yMZfS810OFUXFXgb-zexo3I2vDtVctfV8trUdfsVvbJTnYBAzCHds8zQcFSCl6VJHpVeqKhLkb4CDXQOcSkw5_TEoCObN4KsxC2T0z169-qg/s1516/0-8.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1516" data-original-width="1137" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYLrPiU24zG6952P7RgUyLaHXso4ch_bLGEb8WE5s4895syLxhTc84BRYdGmFy-78HesX7ELwY9aCgd_yMZfS810OFUXFXgb-zexo3I2vDtVctfV8trUdfsVvbJTnYBAzCHds8zQcFSCl6VJHpVeqKhLkb4CDXQOcSkw5_TEoCObN4KsxC2T0z169-qg/s320/0-8.jpeg" width="240" /></a></p><p style="text-align: center;">Keep going and growing.</p>Heron Yogahttp://www.blogger.com/profile/13285004132540273507noreply@blogger.com0tag:blogger.com,1999:blog-1332674554300536901.post-36275592397127791312022-12-05T12:00:00.002-05:002023-02-05T10:02:46.136-05:00December is here!<div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><span style="font-size: large;"><br /></span></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><span style="font-size: large;">December is here! </span></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><span style="font-size: large;">All is calm, all is quiet?</span></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><span style="font-size: large;"><br /></span></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLRT8Q8OePobtu553NNVf9OsLs_ZkjFp3gintW8hGMr4YaEoon7k4Upl7NnoqkGF_2J-Ocbv4RXs5VHXQN-rEFq0Mg0nvtI9-12aJuo3d90TiP_xIuhmulyHNcQ60LN3UBt7Xm1fv634iJolu_V4gcpm09Tul3QjmnPIC8Pb3apbROh1MOGPOGz0wU0A/s1474/0-5.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1474" data-original-width="1106" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLRT8Q8OePobtu553NNVf9OsLs_ZkjFp3gintW8hGMr4YaEoon7k4Upl7NnoqkGF_2J-Ocbv4RXs5VHXQN-rEFq0Mg0nvtI9-12aJuo3d90TiP_xIuhmulyHNcQ60LN3UBt7Xm1fv634iJolu_V4gcpm09Tul3QjmnPIC8Pb3apbROh1MOGPOGz0wU0A/w480-h640/0-5.jpeg" width="480" /></a></div><span style="font-size: large;"><br /></span></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif;"><br /></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><span style="font-size: medium;">This month can feel hurried and rushed with all its hustle and bustle which may bring up feelings of stress and overwhelm. When we can find time in our days for self care it helps to bring in a sense of ease, allowing us to joyfully linger longer within the bright spots of the season. Sharing moments of slower movement and extended rest is one of my favorite ways to practice yoga. Inviting time and space into your life to just be and breathe in your body and mind is the best gift you can give yourself over the holidays. Thanks to those who showed up for gentle yoga and guided meditation last week. For those that missed it, you can listen to <i>'unfold & unwind'</i>, my fall into winter guided meditation as well as other meditations I wrote <a data-saferedirecturl="https://www.google.com/url?q=https://insighttimer.com/mheron&source=gmail&ust=1670432315505000&usg=AOvVaw3s8WC-R_i4eWHYBxnPGHw_" href="https://insighttimer.com/mheron" style="color: #1155cc;" target="_blank">here</a>. Over the last 2 years, I've published a few of my meditations to Insight Timer, which is a free website where you can listen to many different meditations from people all over the world. If you do find time to listen, I would appreciate a follow and any feedback in the form of a rating or a comment (I welcome constructive feedback! Everything is a work in progress:-). This helps to boost visibility of my meditations on the website, so more people can access it. Every experience listening to a meditation feels different for me depending on where I'm at in my life, so take what you need and leave the rest. </span></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><span style="font-size: medium;"><br /></span></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><span style="font-size: medium;">I am thinking about offering another zoom yoga series this winter and have been researching how and what I want to share. Many of you know, I've been enjoying classes that continue to build strength, mobility, and balance. I can feel my body changing as I age and continuing to practice yoga the same way I did 20 years ago isn't possible. I must learn how to adapt into these changes as a necessity for maintaining the functional movements that keep me upright, walking, working, and doing all the things I enjoy. As much as I love a good stretch, stretching alone is not serving my body any increased benefits for longevity. Strength is what protects us as we age, it is what gives us resiliency. More to come this winter!</span></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><span style="font-size: medium;"><br /></span></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><span style="font-size: medium;">In addition, I hope to offer another free gentle yoga and guided meditation zoom. </span></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><span style="font-size: medium;">Stay tuned in the next few months for <i>'Rest & Restore'</i>, as winter starts to wane. </span></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><span style="font-size: medium;"><br /></span></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><span style="font-size: medium;">In the meantime, I've (finally!) uploaded a new <i>'Fall Flow' </i>yoga video to my <a data-saferedirecturl="https://www.google.com/url?q=https://www.youtube.com/channel/UCQnT4SkBCxVorQfLiDC16nw?app%3Ddesktop&source=gmail&ust=1670432315505000&usg=AOvVaw1zdL6DvfqBTPzwgMcQU9Rz" href="https://www.youtube.com/channel/UCQnT4SkBCxVorQfLiDC16nw?app=desktop" style="color: #1155cc;" target="_blank">YouTube</a> page. It is a ~50 minute practice that blends relaxing and energizing poses honoring these last few weeks of fall. Quiet pauses and reiki techniques are presented to remind us to slow down between moments of transitions. </span></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><span style="font-size: medium;"><br /></span></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><span style="font-size: medium;">I'll continue to meet in-person for my senior yoga classes in <a data-saferedirecturl="https://www.google.com/url?q=https://www.wakefield.ma.us/senior-center&source=gmail&ust=1670432315505000&usg=AOvVaw1KjiZRvLRbn-mMMxJSruE2" href="https://www.wakefield.ma.us/senior-center" style="color: #1155cc;" target="_blank">Wakefield</a> and <a data-saferedirecturl="https://www.google.com/url?q=https://www.cityofmelrose.org/council-aging/pages/milano-center&source=gmail&ust=1670432315505000&usg=AOvVaw1fLv1jhpseWoobKk7Ncexj" href="https://www.cityofmelrose.org/council-aging/pages/milano-center" style="color: #1155cc;" target="_blank">Melrose</a> on Monday and Thursday mornings. I look forward to these sessions so much for connection and community. Maybe I'll find another in-person location in 2023 to share more offerings with others, but for now the online classes bring those who live farther away closer and I'm enjoying that.</span></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><span style="font-size: medium;"><br /></span></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><span style="font-size: medium;">Sending love and care for a spacious and relaxing holiday season.</span></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><span style="font-size: medium;">Warmly,</span></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><span style="font-size: medium;">Michelle </span></div><p><br class="Apple-interchange-newline" /></p>Heron Yogahttp://www.blogger.com/profile/13285004132540273507noreply@blogger.com0tag:blogger.com,1999:blog-1332674554300536901.post-48746600070609829582022-11-29T13:15:00.005-05:002022-11-29T13:16:10.059-05:00Unfold & Unwind: FREE Gentle Yoga & Guided Meditation Practice<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXzdbzazkgcCb75TdItPA4LskxW8fMnYZY2s3TgSQuqt0Y4zLoJT8RWus52xFyJC2n3ynNmhG07nPs7NWiHWJY0-gJ3g4rSbzrmHRQqL7jCyqE1y2PJ79jgWS6DiNACS9EUCkHjUs7UVYGaCo3QwwVHKvynbMpDrhw5AWEJteuwWjTQ2GLgnm4hLE2Lg/s1474/0-6.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1474" data-original-width="1108" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXzdbzazkgcCb75TdItPA4LskxW8fMnYZY2s3TgSQuqt0Y4zLoJT8RWus52xFyJC2n3ynNmhG07nPs7NWiHWJY0-gJ3g4rSbzrmHRQqL7jCyqE1y2PJ79jgWS6DiNACS9EUCkHjUs7UVYGaCo3QwwVHKvynbMpDrhw5AWEJteuwWjTQ2GLgnm4hLE2Lg/w301-h400/0-6.jpeg" width="301" /></a></div><p></p><div class="gmail_default" style="background-color: white; text-align: center;"><span style="font-family: georgia;">FREE Gentle Yoga & Guided Meditation Practice</span></div><div class="gmail_default" style="background-color: white; text-align: center;"><span style="font-family: georgia;">Wednesday 11/30/22 </span></div><div class="gmail_default" style="background-color: white; text-align: center;"><span style="font-family: georgia;">7:30pm-8:30pm ET</span></div><div class="gmail_default" style="background-color: white; text-align: center;"><br /></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;">This will be a cozy practice, so wearing warm, loose clothes (sweatpants!) in layers, with socks/sweatshirts/sweaters, and a blanket to cover up with during the meditation may help you relax more. I plan to share ~30-40 minutes of gentle movement followed by a ~20 minute guided meditation. A yoga mat/towel, blocks, <u>extra pad for knee cushioning</u>, bolster, blankets, and an eye pillow are other great props to have nearby. Cameras can be on or off depending on your comfort level, multiple options are given, props are encouraged, and invitational language is used to enhance personal empowerment. Email: heronyoga@gmail.com for the zoom link. <br /></div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-align: center;"><br /></div><div style="background-color: white; font-family: Arial, Helvetica, sans-serif; text-align: center;"><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif;"><i>'Unfold & Unwind'</i> is a guided meditation I wrote a few years ago that highlights our connection with nature. This meditation practice offers a space to ease into the seasonal shift of fall into winter. For those who can't join the zoom, listen on your own time <a data-saferedirecturl="https://www.google.com/url?q=https://insighttimer.com/mheron/guided-meditations/unfold-and-unwind-2&source=gmail&ust=1669831536139000&usg=AOvVaw0obdchsmA9AcAEshxYjWWZ" href="https://insighttimer.com/mheron/guided-meditations/unfold-and-unwind-2" style="color: #1155cc;" target="_blank">here</a>.<br /></div><div><br /></div></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: Arial, Helvetica, sans-serif;"><div class="gmail_default"><div class="gmail_default" style="text-align: center;"><div class="gmail_default"><i><span style="font-family: georgia, serif;">These classes are live streamed from my home in Melrose located on native land of the Massachusett/Pawtucket tribe.</span></i></div><div class="gmail_default"><i><span style="font-family: georgia, serif;">I found these websites helpful in learning the history of the land and how to support the ongoing reparation for those who came before us. </span></i></div><div class="gmail_default"><i><span style="font-family: georgia, serif;"><a data-saferedirecturl="https://www.google.com/url?q=https://www.mcnaa.org/donate&source=gmail&ust=1669831536139000&usg=AOvVaw1itXznO9O9zFAhw4G7DLy2" href="https://www.mcnaa.org/donate" style="color: #1155cc;" target="_blank">https://www.mcnaa.org/donate</a></span></i></div><div class="gmail_default"><i><a data-saferedirecturl="https://www.google.com/url?q=http://www.naicob.org/history.html&source=gmail&ust=1669831536139000&usg=AOvVaw1Pw3nbG9Ym9siV2S_Cx3Kg" href="http://www.naicob.org/history.html" style="color: #1155cc;" target="_blank">http://www.naicob.org/history</a></i></div></div></div></div>Heron Yogahttp://www.blogger.com/profile/13285004132540273507noreply@blogger.com0tag:blogger.com,1999:blog-1332674554300536901.post-1138972555211605572022-10-20T18:00:00.012-04:002022-10-20T22:23:03.982-04:00Free Yoga at the MPL!<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEik6Pr_kkMpOPERew8rgGRArxgNPxS4_KnDih0JvhsxBigplmu9xkIAAZ8rfu-ay9189EQqwDbpnfXPhuDIfOU-Ex2YmYWDl38Xfmtgr25_ec4J-wgTq0m-mz26Hgz9BZvuksFNnk7nVk_ZENJxUkXiaf97M3wKaW5t-9eocFdquNTumnH0BSxQpdgDYA/s722/Screen%20Shot%202022-10-20%20at%209.49.31%20PM.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="446" data-original-width="722" height="248" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEik6Pr_kkMpOPERew8rgGRArxgNPxS4_KnDih0JvhsxBigplmu9xkIAAZ8rfu-ay9189EQqwDbpnfXPhuDIfOU-Ex2YmYWDl38Xfmtgr25_ec4J-wgTq0m-mz26Hgz9BZvuksFNnk7nVk_ZENJxUkXiaf97M3wKaW5t-9eocFdquNTumnH0BSxQpdgDYA/w400-h248/Screen%20Shot%202022-10-20%20at%209.49.31%20PM.png" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><p style="text-align: center;"><span style="font-size: medium;"><span><a href="https://melrosepubliclibrary.org/adult-services/virtual-lunch-break-yoga-with-michelle/" style="font-family: georgia;">Registration</a> </span><span style="font-family: georgia;">opens today for Virtual Lunch Break Yoga </span></span></p><p style="text-align: center;"><span style="font-family: georgia; font-size: medium;">at the Melrose Public Library!</span></p><p style="text-align: center;"><span style="font-family: georgia;">Many of you know our local library is closed for much needed renovations and has relocated to the Beebe School as a temporary location with limited physical space. In an effort to continue offering yoga as a resource for community connection, online classes will start next week via zoom. </span></p><p style="text-align: center;"><span style="font-family: georgia;">Join me for mindful movement, focused breathing and meditation. My aim is to honor our current season of fall through a gentle yoga practice. We will meet on Thursdays 12-1p ET for a 4 week series. </span></p><p style="text-align: center;"><span style="font-family: georgia;">Separate registration is required for each class and will open the week prior to the class dates:</span></p><p style="text-align: center;"><span style="font-family: georgia;">10/27, 11/3, 11/10 and 11/17</span></p><p style="text-align: center;"><span style="font-family: georgia;">All classes are FREE, register <a href="https://melrosepubliclibrary.org/adult-services/virtual-lunch-break-yoga-with-michelle/">online</a> or call 781 665 2313 and speak to a library staff member.</span></p><p style="text-align: center;"><span style="font-family: georgia;">These classes are generously sponsored by the Friends of the Melrose Public Library.</span></p><p style="text-align: center;"><span style="font-family: georgia;">Hope to see you there!</span></p>Heron Yogahttp://www.blogger.com/profile/13285004132540273507noreply@blogger.com0tag:blogger.com,1999:blog-1332674554300536901.post-73701457309502930342022-09-01T18:00:00.014-04:002022-10-13T22:42:02.859-04:00YOGA offerings for late summer into fall<p style="text-align: center;"> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUa3Ar3avnTCIN9QIB-POEmT-B-cT7QRJ9eQNAUgkh24BzJIegvezCxW585dYt5pmgUwrlX_di6blERENRmvxsqxtwGpWmugQKXopP9ZXQNJecYaXExT1juHKpXPSVHOxg6VkmRPc9qjidfjbQ-pSuJlNJoyP4e9gBmp2oms5vJjJU0yGuFd5DsfFPCw/s1524/0-7.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1524" data-original-width="1145" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUa3Ar3avnTCIN9QIB-POEmT-B-cT7QRJ9eQNAUgkh24BzJIegvezCxW585dYt5pmgUwrlX_di6blERENRmvxsqxtwGpWmugQKXopP9ZXQNJecYaXExT1juHKpXPSVHOxg6VkmRPc9qjidfjbQ-pSuJlNJoyP4e9gBmp2oms5vJjJU0yGuFd5DsfFPCw/w480-h640/0-7.jpeg" width="480" /></a></div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><span style="font-size: medium;"><br /></span></div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><span style="font-size: medium;">Seasonal transition times are my favorite and honoring them with a practice of moving, breathing, and mindful meditation is an experience that I love to share with others. The changing seasons inspires me to live in a way that embraces the present moment and feel into what is needed for mind and body. </span></div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><br /></div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><span style="font-size: medium;"> </span></div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrtdI_qzqaBgg9NrO7FQEc8YdPtKTS1jm4HvQSgFLflW05DhFb_mR2bmQhMuhgV_hFBdqWnTdI-zVDJ0N_G8D2wxn8NRqiWSZO2FmF60Pakbn1bGBLN6zhUAtd-80tZOZwrSAVyUv2KcmnmjbfD5t9KdveDIubO1s5TUuwH8h1QoJd59r7HV95giBSxQ/s1524/0-3.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1524" data-original-width="1143" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrtdI_qzqaBgg9NrO7FQEc8YdPtKTS1jm4HvQSgFLflW05DhFb_mR2bmQhMuhgV_hFBdqWnTdI-zVDJ0N_G8D2wxn8NRqiWSZO2FmF60Pakbn1bGBLN6zhUAtd-80tZOZwrSAVyUv2KcmnmjbfD5t9KdveDIubO1s5TUuwH8h1QoJd59r7HV95giBSxQ/s320/0-3.jpeg" width="240" /></a></div></div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><span style="font-size: x-large;">Summer into Fall Outdoor Yoga</span></div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><span style="font-size: large;">Tuesday September 20, 2022</span></div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><span style="font-size: large;">5:30p-6:30p</span></div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><span style="font-size: large;">Melrose, MA</span></div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><span style="font-size: large;"><br /></span></div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><span style="font-size: medium;">I hope you will join me for a FREE in-person OUTDOOR YOGA class. </span><span style="font-size: large;">RSVP via email (heronyoga@gmail.com) if you are interested and I'll send you the address. </span></div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><span style="color: #222222; font-family: georgia, serif;"><span><br /></span></span></div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><span style="color: #222222; font-family: georgia, serif;"><span>For those who can't make the in-person class, I've recorded a </span></span><a data-saferedirecturl="https://www.google.com/url?q=https://www.youtube.com/watch?v%3DJRSbBHjyA7U&source=gmail&ust=1662205848429000&usg=AOvVaw1A0rVD4BKio2-TlZ26sdpx" href="https://www.youtube.com/watch?v=JRSbBHjyA7U" style="color: #1155cc;" target="_blank">yoga practice</a><span style="color: #222222; font-family: georgia, serif;"><span> for you to enjoy at home when you can. The last 2 practices I posted to YouTube use yoga props as tools for options and support. I'm discovering more creative ways to use chairs, blocks and resistance bands to build strength and balance.</span></span></div><div class="gmail_default" style="text-align: center;"><span style="font-size: medium;"><span style="color: #222222; font-family: georgia, serif;"><span style="caret-color: rgb(34, 34, 34);"><br /></span></span></span></div><div class="gmail_default" style="text-align: center;"><span style="font-size: medium;"><span style="color: #222222; font-family: georgia, serif;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirYBuB3J8kB_-X_ge-CwtCF-eWT3YnT4EwOLpg4loab9lG6PypCVLRNuX2-qcFQBr9XeCvkXeeehTBvn8wtrFsvnN85ZCt55ci14LYZgwlhl470Nly31I7suJq9woOaj9BO930LPNvbCt99xSSeuPgoQGwRHrO7cXxFkJ8bK96XWh0LyHPI8Lf4Cav4A/s2032/0-6.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1524" data-original-width="2032" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirYBuB3J8kB_-X_ge-CwtCF-eWT3YnT4EwOLpg4loab9lG6PypCVLRNuX2-qcFQBr9XeCvkXeeehTBvn8wtrFsvnN85ZCt55ci14LYZgwlhl470Nly31I7suJq9woOaj9BO930LPNvbCt99xSSeuPgoQGwRHrO7cXxFkJ8bK96XWh0LyHPI8Lf4Cav4A/s320/0-6.jpeg" width="320" /></a></div></span></span></div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif; text-align: center;"><span style="font-size: medium;"><br /></span></div><div class="gmail_default" style="text-align: center;"><span style="font-size: medium;"><span><span style="color: #222222; font-family: georgia, serif;"><span style="caret-color: rgb(34, 34, 34);">It's been such a joy to teach yoga every week at the </span></span><a data-saferedirecturl="https://www.google.com/url?q=https://www.cityofmelrose.org/council-aging&source=gmail&ust=1662205848429000&usg=AOvVaw25ZUASSkJexrkbr9q1400l" href="https://www.cityofmelrose.org/council-aging" style="caret-color: rgb(34, 34, 34); color: #1155cc; font-family: georgia, serif;" target="_blank">Milano Senior Center</a><span style="color: #222222; font-family: georgia, serif;"> in Melrose on Thursday mornings and I have met so many wonderful people there. My practice has definitely been inspired by these last few months of teaching a consistent group yoga class. </span></span></span></div><div class="gmail_default" style="text-align: center;"><span style="font-size: medium;"><span><span style="color: #222222; font-family: georgia, serif;"><br /></span></span></span></div><div class="gmail_default" style="text-align: center;"><span style="font-size: medium;"><span><span style="color: #222222; font-family: georgia, serif;">In an effort to continue affordable and accessible yoga to our extended community, I've reconnected with the Melrose Public Library </span><span style="color: #222222; font-family: georgia, serif;"><span style="caret-color: rgb(34, 34, 34);">to offer another free 4-week yoga series on ZOOM! Some of you know the MPL will be under renovation for the next 18 months and physical space is limited, so we had to get creative with how we could continue this great offering. </span></span></span></span></div><div class="gmail_default" style="text-align: center;"><br /></div><div class="gmail_default" style="text-align: center;"><span style="font-size: medium;"><a href="https://melrosepubliclibrary.org/library-events/event-calendar/" style="caret-color: rgb(34, 34, 34); font-family: georgia, serif;">Virtual Lunch Break Yoga</a><span style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif;"> </span><span style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif;">is</span><span style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif;"> generously sponsored by the Friends of the Melrose Public Library and will meet via zoom on Thursday 12p-1p ET 10/27, 11/3, 11/10, and 11/17.</span></span></div><div class="gmail_default" style="text-align: center;"><span style="font-size: medium;"><span style="color: #222222; font-family: georgia, serif;"><br /></span></span></div><div class="gmail_default" style="text-align: center;"><span style="font-size: medium;"><span style="color: #222222; font-family: georgia, serif;">Registration opens on October 20, 2022. </span></span></div><div class="gmail_default" style="text-align: center;"><span style="font-size: medium;"><span style="color: #222222; font-family: georgia, serif;"><br /></span></span></div><div class="gmail_default" style="text-align: center;"><span style="caret-color: rgb(34, 34, 34); color: #222222; font-family: georgia, serif;"><span style="font-size: medium;">Hope to see you soon!</span></span></div><div class="gmail_default" style="text-align: center;"><span style="font-size: medium;"><span style="color: #222222; font-family: georgia, serif;"><span style="caret-color: rgb(34, 34, 34);"><br /></span></span></span></div><div class="gmail_default" style="text-align: center;"><span style="font-size: medium;"><span style="color: #222222; font-family: georgia, serif;"><span style="caret-color: rgb(34, 34, 34);"><br /></span></span></span></div>Heron Yogahttp://www.blogger.com/profile/13285004132540273507noreply@blogger.com0tag:blogger.com,1999:blog-1332674554300536901.post-18031228283395655192022-07-19T13:18:00.014-04:002022-08-22T13:40:43.925-04:00Dog Days of Summer<p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrxhZulPs-BYXr2cbUaG6geMu_ZN38yWQzaMcAQILxZxrEIvLs1c9VUG5SLIoJKanTzynVyuMPMlmmcExSFDm4kc0ConCKXIcVZW0oiPwSx52ceV7pkJpnoLwMyqc7zoQB8xeuEUjjP7JDzaETb40xpmKaQHLJILdnNQIMkCIqbETezZ7U3tLMS_0yaQ/s1348/0-3.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1348" data-original-width="1089" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrxhZulPs-BYXr2cbUaG6geMu_ZN38yWQzaMcAQILxZxrEIvLs1c9VUG5SLIoJKanTzynVyuMPMlmmcExSFDm4kc0ConCKXIcVZW0oiPwSx52ceV7pkJpnoLwMyqc7zoQB8xeuEUjjP7JDzaETb40xpmKaQHLJILdnNQIMkCIqbETezZ7U3tLMS_0yaQ/w518-h640/0-3.jpeg" width="518" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><p></p><p style="text-align: center;"><span style="font-size: medium;">I recently learned that the time between July 3 and August 11 are known as the dog days of summer and are a reference to Sirius, the Dog Star which is part of the constellation Canis Major. In the summer, Sirius rises and sets with the sun. Ancient Romans believed this bright star gave off heat, adding to the Sun's warmth. We now know that the heat of the summer is from the Earth's tilt and the extra greenhouse gases that trap the Sun's heat in our atmosphere. To locate the Dog Star in the night sky, find the three stars of Orion's Belt, look down and left. Sirius is best seen in the pre-dawn hours.</span></p><p style="text-align: center;"><span style="font-size: medium;"><br /></span></p><p style="text-align: center;"><span style="font-size: large;">During these dog days of summer, here are tips on staying cool:</span></p><p style="text-align: center;"><span style="font-size: large;"><br /></span></p><p style="text-align: center;"><span style="font-size: medium;">Drink water.</span></p><p style="text-align: center;"><span style="font-size: medium;">Take frequent breaks to cool down.</span></p><p style="text-align: center;"><span style="font-size: large;">Wet a washcloth with cold water, put it in the freezer for 5 minutes and place over eyes, forehead, back of neck, or upper chest. </span></p><p style="text-align: center;"><span style="font-size: medium;">Find shade inside or outside.</span></p><p style="text-align: center;"><span style="font-size: medium;">Move slowly, gently, and with care.</span></p><p style="text-align: center;"><span style="font-size: medium;">Elevate legs to relieve pressure and decrease swelling.</span></p><p style="text-align: center;"><span style="font-size: medium;">Here are some movement inspirations to keep going and growing. </span></p><p style="text-align: center;"><span style="font-size: medium;"><br /></span></p><p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjifq7h1nUDmYl1ew7oLIxkPHkqdpURLhsUymA0R1HkVfQtQWYn_Z1ZtJljOBW6FzCiQYQKShQXYg9dfsxQyq0IwxUwY8K_h7dApFCCPli5lhe6WT11du7qz6a-kg4g4h-4pdb5haMF1iUcXKwGVATLVtkGonHn1ro7XgLKLMWRxDL2NTfNsnnXBaxaiA/s1474/0-5.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1474" data-original-width="1107" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjifq7h1nUDmYl1ew7oLIxkPHkqdpURLhsUymA0R1HkVfQtQWYn_Z1ZtJljOBW6FzCiQYQKShQXYg9dfsxQyq0IwxUwY8K_h7dApFCCPli5lhe6WT11du7qz6a-kg4g4h-4pdb5haMF1iUcXKwGVATLVtkGonHn1ro7XgLKLMWRxDL2NTfNsnnXBaxaiA/s320/0-5.jpeg" width="240" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSOWuj5EkyEK0i6GIhEdaNmCM6WmKp6asr9Oy_d5OM94YqNuzVPKQSra8gfw0xXljZjs8vNGMGCiJie8Qqj2_ngcJiTmgLw9cdQ1c9ytq2y9YCyfjKaI4LIXYp7klysE_bxQE7G_yXcfbLDP5uHWDrzWQx3MBCJk3RQ4LoekswVGwfHF0x7Cb1UHIoHg/s1474/0-6.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1474" data-original-width="1107" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSOWuj5EkyEK0i6GIhEdaNmCM6WmKp6asr9Oy_d5OM94YqNuzVPKQSra8gfw0xXljZjs8vNGMGCiJie8Qqj2_ngcJiTmgLw9cdQ1c9ytq2y9YCyfjKaI4LIXYp7klysE_bxQE7G_yXcfbLDP5uHWDrzWQx3MBCJk3RQ4LoekswVGwfHF0x7Cb1UHIoHg/s320/0-6.jpeg" width="240" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdT2Yt2uAboz4zl6Kqa6cJmRC2_ljs61-3Q1jy6CJST-crNmO6520d6qIiJPNHoXQ97mgA0bHC5mcAiq8tckF0ekGuSz6odjrYtjyR20SF7dzZ43nA1Jm3RNZyGyWfkUzY65rdRVmvBRIsLy2Yn_peLPQTCULm_p5qpRgo-QDbGseL9xOT3ERJsg2E0A/s1474/0-4.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1474" data-original-width="1107" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdT2Yt2uAboz4zl6Kqa6cJmRC2_ljs61-3Q1jy6CJST-crNmO6520d6qIiJPNHoXQ97mgA0bHC5mcAiq8tckF0ekGuSz6odjrYtjyR20SF7dzZ43nA1Jm3RNZyGyWfkUzY65rdRVmvBRIsLy2Yn_peLPQTCULm_p5qpRgo-QDbGseL9xOT3ERJsg2E0A/s320/0-4.jpeg" width="240" /></a></div><p></p><p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4RkZYChzC6OVoAK_uBTrNtZbAiITjsWGcJHHsrApHy7DKIdnhFOSk8UafBxdhC48RlDbaumdhr3CeRgFY8utm1zIrd9MNzRrtlrPicZPT_pK4Ez7K29UaihE0MwRp0y9XL7YmJyI9kEqoPUgHnLx3G1LPImSZfvDXVUA5ogP3aVshnUAjT5Y68RGyRw/s1474/0-2.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1474" data-original-width="1107" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4RkZYChzC6OVoAK_uBTrNtZbAiITjsWGcJHHsrApHy7DKIdnhFOSk8UafBxdhC48RlDbaumdhr3CeRgFY8utm1zIrd9MNzRrtlrPicZPT_pK4Ez7K29UaihE0MwRp0y9XL7YmJyI9kEqoPUgHnLx3G1LPImSZfvDXVUA5ogP3aVshnUAjT5Y68RGyRw/s320/0-2.jpeg" width="240" /></a></div><br /><span style="font-size: medium;"><br /></span><p></p>Heron Yogahttp://www.blogger.com/profile/13285004132540273507noreply@blogger.com0tag:blogger.com,1999:blog-1332674554300536901.post-80538205766268332532022-07-04T08:54:00.002-04:002022-07-15T11:25:09.635-04:00Movement is Freedom<p style="text-align: center;"> Yoga is a practice of self inquiry. Everyone is different and has their own needs moment to moment. The practice asks you to recognize how you are feeling with gentle noticing, non-judgment, and without trying to change anything, meet yourself where you are. Start with matching your energy to the pose. If you are feeling tired start lying down. If you are feeling energetic and strong, start with a strengthening flow. </p><p style="text-align: center;">Here are a few yoga shapes for inspiration to feel FREEDOM in YOUR body. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOlaOh3lGQWGJWuxETEkL2mGdxsctK-Lw9OzNutTt8chPFBEgaRKdgOKuq_qAhm3dI-RdTrp34Im3_PHD8vh4xaU4oFJOEv7UY_4mRQHRJMoB36HcCwbc8OJWGDu4kXhoQMwbnObbPA_oTV9f-9J8cC4DTOAQAypNRuvrNiXVXrO6QHyIDRL97AHDAyg/s1474/0-13.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1474" data-original-width="1107" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOlaOh3lGQWGJWuxETEkL2mGdxsctK-Lw9OzNutTt8chPFBEgaRKdgOKuq_qAhm3dI-RdTrp34Im3_PHD8vh4xaU4oFJOEv7UY_4mRQHRJMoB36HcCwbc8OJWGDu4kXhoQMwbnObbPA_oTV9f-9J8cC4DTOAQAypNRuvrNiXVXrO6QHyIDRL97AHDAyg/w300-h400/0-13.jpeg" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;">Seated twist for wringing things out - deep breaths to release what isn't needed.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNaRI19-ChpOitZIn9zsEprXR2VeyjCk5Mj6vNEr-bdwQOuZyllLtaMEUPWrG4musRcFI6L6Ah7JqRKrYL73Xgd-YYBatHW_I724gSTswqunBNrN11TZA3nzxADzL2XErSOSfGrzny-rmlterTWpIv6Qld9p753E6YJRgPqE-2LudLdALS4sruUctahQ/s1474/0-8.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1474" data-original-width="1107" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNaRI19-ChpOitZIn9zsEprXR2VeyjCk5Mj6vNEr-bdwQOuZyllLtaMEUPWrG4musRcFI6L6Ah7JqRKrYL73Xgd-YYBatHW_I724gSTswqunBNrN11TZA3nzxADzL2XErSOSfGrzny-rmlterTWpIv6Qld9p753E6YJRgPqE-2LudLdALS4sruUctahQ/w300-h400/0-8.jpeg" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;">Connect to your seat, lean back to find length and lift off.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj66B2R-hE0tDz5sNP8CbYpt3pmRl2TNFcSyzP7JOrKkT9VY5h-KQHyY_zkPcaNyNJVKZezW7tMk0U1-WXkkB1ieOmzJjlFlxh2oewRSVYcI7iAGo_9A2T1lv_XSYlpuC9cbU2vnIe77ITKEy8e2ClgAZLrcIxbduS0YvbpaAE3ETQd-Hw4ZIvqreEU4w/s1474/0-9.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1474" data-original-width="1107" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj66B2R-hE0tDz5sNP8CbYpt3pmRl2TNFcSyzP7JOrKkT9VY5h-KQHyY_zkPcaNyNJVKZezW7tMk0U1-WXkkB1ieOmzJjlFlxh2oewRSVYcI7iAGo_9A2T1lv_XSYlpuC9cbU2vnIe77ITKEy8e2ClgAZLrcIxbduS0YvbpaAE3ETQd-Hw4ZIvqreEU4w/w300-h400/0-9.jpeg" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;">Active pigeon pose with hand to foot connection.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkpTipJ7UvIe-lhb0CObnI0oUpjndCp0STan7zYhL6iWQOxg6zrTf4P_n9F5xtg0rpPZn9oFdmbYZ7dlYeHQLLgzYIU4zSgQ7lRjsqucEvh79b4fAWdQPYY16UG340jR8ETBXSbrkjfyQBsyNmrJIG-bXU4rm8RDfUZZdNpZtbexugJKZsNwD54sIKwQ/s1474/0-10.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1474" data-original-width="1107" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkpTipJ7UvIe-lhb0CObnI0oUpjndCp0STan7zYhL6iWQOxg6zrTf4P_n9F5xtg0rpPZn9oFdmbYZ7dlYeHQLLgzYIU4zSgQ7lRjsqucEvh79b4fAWdQPYY16UG340jR8ETBXSbrkjfyQBsyNmrJIG-bXU4rm8RDfUZZdNpZtbexugJKZsNwD54sIKwQ/w300-h400/0-10.jpeg" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;">Standing half moon for our current 🌙 cycle.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwlRlpNeCwQfx1c4tWZcVBCDGd0gemcYaACOzLhxSbmjfrLpwjhELfJjl-OYPfrM-RMFMuLPCUkRuhgHZkBlq17uheVX6M_v3yqyWDb-l5rzIvYdiMxr8cSJX-94FvhlVrFdsZ6UZ1cz1779Cd2SlyiFohWjh9AreqsTEopfjDKwsYPHSIu83SYzT-iA/s1474/0-14.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1474" data-original-width="1107" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwlRlpNeCwQfx1c4tWZcVBCDGd0gemcYaACOzLhxSbmjfrLpwjhELfJjl-OYPfrM-RMFMuLPCUkRuhgHZkBlq17uheVX6M_v3yqyWDb-l5rzIvYdiMxr8cSJX-94FvhlVrFdsZ6UZ1cz1779Cd2SlyiFohWjh9AreqsTEopfjDKwsYPHSIu83SYzT-iA/w300-h400/0-14.jpeg" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;">Cobra for fierceness.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhP7Rz_3REvnLeXYZeW8rU8yVDu5IsV-dgeToeVa7_1UVRPPfwl8jKcMSg1_oXFbErZLDbS82DbtAIOZz7qxLPRVWmAbkbF0KAfRDhKnAW2SySxVq4XL7QUXlepfFCXii2DddET7OctHStmKyv0wsH-8JFo6RFi_r6wNDpd0SVEWwUDD9otsMfsN8n1RA/s1474/0-11.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1474" data-original-width="1107" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhP7Rz_3REvnLeXYZeW8rU8yVDu5IsV-dgeToeVa7_1UVRPPfwl8jKcMSg1_oXFbErZLDbS82DbtAIOZz7qxLPRVWmAbkbF0KAfRDhKnAW2SySxVq4XL7QUXlepfFCXii2DddET7OctHStmKyv0wsH-8JFo6RFi_r6wNDpd0SVEWwUDD9otsMfsN8n1RA/w300-h400/0-11.jpeg" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;">"Rest is the most underrated and overlooked super power."</div><div class="separator" style="clear: both; text-align: center;">Octavia Raheem <i>Pause, Rest, Be</i></div><div class="separator" style="clear: both; text-align: center;"><i><br /></i></div><div class="separator" style="clear: both; text-align: center;"><i><br /></i></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: medium;">Do what you want.</span></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: medium;">Do what you need.</span></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: medium;">Do what you feel.</span></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: medium;">Body autonomy is a human right. </span></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: medium;"><br /></span></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: medium;">These days it can feel challenging to be alive. </span></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: medium;">Continue to take care, find joy, gratitude, and hope in all the ways that fill you up. </span></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: medium;"><br /></span></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: medium;">Here are some organizations I have been paying attention to and supporting. </span></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: medium;"><br /></span></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: medium;"><a href="https://sistersong.nationbuilder.com/donate">SisterSong</a><br /></span></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: medium;"><a href="https://www.weareplannedparenthood.org/onlineactions/2U7UN1iNhESWUfDs4gDPNg2?sourceid=1000063&_ga=2.71568147.1881455898.1657890890-1782682560.1657890890">Planned Parenthood</a></span><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: medium;">Also, I found this podcast with Dr. Aviva Romm on 'What We Must do NOW to Save Reproductive Freedom'. You can listen to the conversation <a href="https://podcasts.apple.com/us/podcast/what-we-must-do-now-to-save-reproductive-freedom-with/id1071472964?i=1000568395846">here</a>.</span></div><div class="separator" style="clear: both; text-align: center;"><br /></div>Heron Yogahttp://www.blogger.com/profile/13285004132540273507noreply@blogger.com0tag:blogger.com,1999:blog-1332674554300536901.post-17597938068571889132022-06-01T08:06:00.005-04:002022-07-15T11:17:36.841-04:00Yoga for Self Care and Compassion<p><br /></p><p style="text-align: center;">I've been practicing many different styles of yoga since 2000. For me, movement is a necessity. Over the years there were many teachers that impacted my practice and changed it for the better. Some classes were terrible for me but still a learning experience. For those who are just starting out and have had some not so great experiences, I say keep going. I believe there are classes and styles out there for everyone, the fun is searching for them. It is in the curiosity of moving that you will find a way that works for your body. Here are some poses/shapes that will hopefully inspire movement, deep breathing and moments of stillness. I've included phrases that I say in my classes and to myself when I practice that have helped me. </p><p style="text-align: center;">Maybe they will help you too.</p><p style="text-align: center;"><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYm6vzga6rYHkSX8hn0YCzfMZsGfFx7_Jo8CEFm59zqYwquIzn5nbwOr6B3gGqYSYFUzJZwLpLp2tCTpwCexdNvxMjMfsYaPmbgP3ZsmXvd3dU6oXm4bAArVqwwfbVNByqCL-keLqnWuBDdkc1TwKeY3sdNkWvGz8vFETGw0ztU9-OWOG-vXjGxL7b1g/s930/0-7.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="930" data-original-width="749" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYm6vzga6rYHkSX8hn0YCzfMZsGfFx7_Jo8CEFm59zqYwquIzn5nbwOr6B3gGqYSYFUzJZwLpLp2tCTpwCexdNvxMjMfsYaPmbgP3ZsmXvd3dU6oXm4bAArVqwwfbVNByqCL-keLqnWuBDdkc1TwKeY3sdNkWvGz8vFETGw0ztU9-OWOG-vXjGxL7b1g/w323-h400/0-7.jpeg" width="323" /></a></div><br /><p style="text-align: center;">Explore any variation of these shapes that feel accessible for your body.</p><p style="text-align: center;"><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggM7enmRdlyPlmH931jJXzs9TnxVixso9C6F90Fps5wRLb-vu7zq7tbIixgNrYaRZxbhNdrZw1PqxDVhu4Pip-wupWTY31JZaPd5LKeaPhTVoft6Vi0UObYfN_glletYqtp59UomKj5a7EXCIV5-kjzJQgICZEJHLJbDeKP3VPNKnZM6Jxoy5AGIPkpg/s926/0-2.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="926" data-original-width="745" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggM7enmRdlyPlmH931jJXzs9TnxVixso9C6F90Fps5wRLb-vu7zq7tbIixgNrYaRZxbhNdrZw1PqxDVhu4Pip-wupWTY31JZaPd5LKeaPhTVoft6Vi0UObYfN_glletYqtp59UomKj5a7EXCIV5-kjzJQgICZEJHLJbDeKP3VPNKnZM6Jxoy5AGIPkpg/w321-h400/0-2.jpeg" width="321" /></a></div><br /><p style="text-align: center;">Be gentle with yourself and your experience.</p><p style="text-align: center;"><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRfmosgxDxNcZTz4-hcN2q4OlcsekiBxnbPm_BZ7bk6HExYbPgeMujRpS7rSsbaJoWagXNlPpxyCSTB0-OviY41I2JdNir9rCSBemlfyDiQMKlOC-Kc65eIM-8fr_kA01bw8swt9yzNektUKDOjYl50nnjrXUV7i57RKM8gjSrV5m51KLebNuCRV8dwQ/s920/0-3.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="920" data-original-width="750" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRfmosgxDxNcZTz4-hcN2q4OlcsekiBxnbPm_BZ7bk6HExYbPgeMujRpS7rSsbaJoWagXNlPpxyCSTB0-OviY41I2JdNir9rCSBemlfyDiQMKlOC-Kc65eIM-8fr_kA01bw8swt9yzNektUKDOjYl50nnjrXUV7i57RKM8gjSrV5m51KLebNuCRV8dwQ/w326-h400/0-3.jpeg" width="326" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;">Breathe in a way that feels spacious, expansive, grounded and connected.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1GMkvtZI66U7bV1s0N75LwiDE10lz89oKxi7oDryPF4hugMKksz40cLo7JT167c2RGntRm6ZhlRvNVu7G3LhV4QWaoM1psH1GtMx5QE9AqDIzOactZx-p2Bjrd38o7B-MdXSnLf9_dTcqvN7hNjCW3eLRmiVxOCNyVa-Dqn0gVTg1cHqgp5qEcufHdA/s924/0-6.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="924" data-original-width="750" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1GMkvtZI66U7bV1s0N75LwiDE10lz89oKxi7oDryPF4hugMKksz40cLo7JT167c2RGntRm6ZhlRvNVu7G3LhV4QWaoM1psH1GtMx5QE9AqDIzOactZx-p2Bjrd38o7B-MdXSnLf9_dTcqvN7hNjCW3eLRmiVxOCNyVa-Dqn0gVTg1cHqgp5qEcufHdA/w325-h400/0-6.jpeg" width="325" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;">Stay present with what arises and meet yourself where you are. </div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJwL6zQU_0gFb5UBgYdKAxk146rOax6bPXrG06jrwjT2Y9FxWtaX40yMBMPn5Z_C3X9FAwO3RAOv9AsynfZjnc3kwzYwvCf6jrshP2gS0dPf-J151UL9rkK1O6YE_woHEwVRX7RAlg-kb6KaqhkVPveGEbuZSdzQRK6lGx9NJLizCi38Ou6qWGbxuEgw/s917/0-4.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="917" data-original-width="750" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJwL6zQU_0gFb5UBgYdKAxk146rOax6bPXrG06jrwjT2Y9FxWtaX40yMBMPn5Z_C3X9FAwO3RAOv9AsynfZjnc3kwzYwvCf6jrshP2gS0dPf-J151UL9rkK1O6YE_woHEwVRX7RAlg-kb6KaqhkVPveGEbuZSdzQRK6lGx9NJLizCi38Ou6qWGbxuEgw/w328-h400/0-4.jpeg" width="328" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;">Find moments in the day just for you.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8MTV9_nwyT-aJIZvaaFEb-Vki_ZWDnhsU3obXC8xph6BkfVI4xaCJ0ujUEaeFIC_SXYiAPMEy46Qz5U4ZUDWz5yTngyu_Vnr8EvF7OpOL4NLLSlsDMZVcs0WxIfNrG5xQUYx9mV7yN_y5YqSVBVGOquEkbE8aG4xWKP3-vg3mAQre8RXiOjxmig74XA/s925/0-5.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="925" data-original-width="726" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8MTV9_nwyT-aJIZvaaFEb-Vki_ZWDnhsU3obXC8xph6BkfVI4xaCJ0ujUEaeFIC_SXYiAPMEy46Qz5U4ZUDWz5yTngyu_Vnr8EvF7OpOL4NLLSlsDMZVcs0WxIfNrG5xQUYx9mV7yN_y5YqSVBVGOquEkbE8aG4xWKP3-vg3mAQre8RXiOjxmig74XA/w314-h400/0-5.jpeg" width="314" /></a></div><br /><div class="separator" style="clear: both; text-align: center;">Keep going, keep growing.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;">For those interested in a slower flow, my most recently recorded class <a href="https://www.youtube.com/watch?v=h_CdMN1hatA" style="text-align: left;">Blocks and Bands</a> is a 50 minute practice that highlights the use of props for options, challenge, and strengthening. Also, there are still 3 more free in-person classes at the <a href="http://www.melrosepubliclibrary.org">Melrose Public Library</a>.</div><p></p>Heron Yogahttp://www.blogger.com/profile/13285004132540273507noreply@blogger.com0tag:blogger.com,1999:blog-1332674554300536901.post-56252010174784626282022-05-29T11:50:00.047-04:002022-05-31T09:19:01.494-04:00It's in Our Hands<p style="text-align: center;"> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikI_b97ip0h1bV8T6TsD-NPMSfDt--TmczZdyelyRjXKZSHBBER1EUZ1bF0EPHK22pq8cQ_7KIwpdvJw_6uF5qJ3bTHOjxtIigjOrV4M0Rr1PtB4_-nK_cYqrIAAwzp2ZEK6OtXGmeOh4oVZj85nLzEe-Pfllltip-oag7R5OStHjan4WaJRZ01aQrDg/s1474/0-8.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1474" data-original-width="1107" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikI_b97ip0h1bV8T6TsD-NPMSfDt--TmczZdyelyRjXKZSHBBER1EUZ1bF0EPHK22pq8cQ_7KIwpdvJw_6uF5qJ3bTHOjxtIigjOrV4M0Rr1PtB4_-nK_cYqrIAAwzp2ZEK6OtXGmeOh4oVZj85nLzEe-Pfllltip-oag7R5OStHjan4WaJRZ01aQrDg/w480-h640/0-8.jpeg" width="480" /></a></div><div><br /></div><div><div style="text-align: center;"><span style="font-size: medium;"><span style="font-family: georgia;"> The daily flow of news with regard to world events is distressing and the emotional intensity that builds up is difficult to console. I find the thoughts of <a href="https://www.skill-in-action.com">Michelle C. Johnson</a> from her book <i>'Finding Refuge: Heartwork for Healing Collective Grief', </i>comforting, during these challenging times. Finding refuge is a must in an effort to move forward with empathy. </span></span></div><div style="text-align: center;"><span style="font-size: medium;"><span style="font-family: georgia;"><br /></span></span></div><div style="text-align: center;"><span style="font-size: medium;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5wN9wzOSn2xfH10DuFFMYV4UqtHu_L2VhTn4RIM6JiwGyUgWc9H1PLPzfZDy7X3-e14IV91ZUeVWGXJW265k5sC8ivVoSy73p7crdoPifJJVIy7_LQ7pT4P9uln9Ny2P7XrgzzSTq3GqUKv491S-D-gyoeszgmV-pCjaTAJ92T0pN4y1jEaLU25Lp3w/s1212/Screen%20Shot%202022-05-30%20at%208.06.45%20AM.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="932" data-original-width="1212" height="493" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5wN9wzOSn2xfH10DuFFMYV4UqtHu_L2VhTn4RIM6JiwGyUgWc9H1PLPzfZDy7X3-e14IV91ZUeVWGXJW265k5sC8ivVoSy73p7crdoPifJJVIy7_LQ7pT4P9uln9Ny2P7XrgzzSTq3GqUKv491S-D-gyoeszgmV-pCjaTAJ92T0pN4y1jEaLU25Lp3w/w640-h493/Screen%20Shot%202022-05-30%20at%208.06.45%20AM.png" width="640" /></a></div><br /></span></div><div style="text-align: center;"><span style="font-size: medium;"><span style="font-family: georgia;">Ten years ago on my birthday, the horrific events of Sandy Hook brought me to a place of deep sadness. Soon after I became aware of the efforts of <a href="https://momsdemandaction.org">Moms Demand Action</a> and began to educate myself about these violent acts and how change is possible. It may seem like we are stagnant in this fight, but change takes time. I found this recent <a href="https://podcasts.apple.com/us/podcast/how-well-save-our-kids-from-the-gun-lobbys-greed/id1564530722?i=1000563939021">podcast</a> with Shannon Watts empowering, providing tangible ways to turn apathy into action. </span></span></div><div style="text-align: center;"><span style="font-size: medium;"><span style="font-family: georgia;"><br /></span></span></div><div style="text-align: center;"><span style="font-size: medium;"><span style="font-family: georgia;">Over the last few years, I have been combining yoga + reiki as a way to care for the anxiety and stress that I experience in life. Reiki is a Japanese healing practice of positive intention sent through the hands. It is an active effort of listening and presence. </span><span style="font-family: georgia;">I share the benefits of moving, breathing, and meditating as resources for nervous system support. When I feel an overwhelming sense of grief and anger, I refocus my efforts toward self care to help increase my capacity to be of service to others. Whatever self care looks like for you, lean into it, know that there is support, and change is inevitable. </span></span></div><div class="gmail_default" style="text-align: center;"><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; white-space: pre-wrap;"><span style="background-color: #f9f9f9; color: #030303; font-family: georgia; font-size: large;"><br /></span></div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222; white-space: pre-wrap;"><span style="background-color: #f9f9f9; color: #030303; font-family: georgia; font-size: large;"><br /></span></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; white-space: pre-wrap;"><span style="background-color: #f9f9f9; color: #030303; font-family: georgia; font-size: large;"><br /></span></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; white-space: pre-wrap;"><span style="background-color: #f9f9f9; color: #030303; font-family: georgia; font-size: large;">Compassion is action. </span></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; white-space: pre-wrap;"><span style="background-color: #f9f9f9; color: #030303; font-family: georgia; font-size: large;"><br /></span></div></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; text-align: center;"><span style="background-color: #f9f9f9; color: #030303; white-space: pre-wrap;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEji4Bab6xlGN8ZhsP2BbHY6lM2nN3RqQZT7cLn-IZ2b_K1LYkRRGVLF3mvTovUvqGZ4x3iDSv_L6hxOi8CJ5vsTndQzqbx_QB0HXH1d3YbJhNIuR3qB0jM15D4pROF90r5XfQ18c4oQDNO7jUp7klQl7u9_kb6sTLQgNZxtwYt7Q9e91WAs3gPb0ZR4ZQ/s1474/0-9.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1474" data-original-width="1075" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEji4Bab6xlGN8ZhsP2BbHY6lM2nN3RqQZT7cLn-IZ2b_K1LYkRRGVLF3mvTovUvqGZ4x3iDSv_L6hxOi8CJ5vsTndQzqbx_QB0HXH1d3YbJhNIuR3qB0jM15D4pROF90r5XfQ18c4oQDNO7jUp7klQl7u9_kb6sTLQgNZxtwYt7Q9e91WAs3gPb0ZR4ZQ/w466-h640/0-9.jpeg" width="466" /></a></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; text-align: center;"><span style="background-color: #f9f9f9; color: #030303; white-space: pre-wrap;"><br /></span></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; text-align: center;"><span style="background-color: #f9f9f9; color: #030303; font-family: georgia; font-size: large;">Your hands are extensions of your heart, </span></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; text-align: center;"><span style="background-color: #f9f9f9; color: #030303; font-family: georgia; font-size: large;">where intention goes energy flows. </span></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; text-align: center;"><span style="background-color: #f9f9f9; color: #030303; font-family: georgia; font-size: large;"><br /></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjU-KBU3mcZTsS3bycE61ULdstkXf7S06_p9ad8ZboCb0yWn5LDYVW9Yur4YfA1V7Bk2KN7_ZEBGnng9sg0vqLct3BMrjPZVuRAvLxbnLHPtAxa7K-UXtJBhtazlyWgfYpjC2VdmiJWPlWdTKqKnEGYJVnqeHLIt1mRKgFepNMi7rcM88cudwQGqYarnQ/s1474/0-10.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1474" data-original-width="1135" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjU-KBU3mcZTsS3bycE61ULdstkXf7S06_p9ad8ZboCb0yWn5LDYVW9Yur4YfA1V7Bk2KN7_ZEBGnng9sg0vqLct3BMrjPZVuRAvLxbnLHPtAxa7K-UXtJBhtazlyWgfYpjC2VdmiJWPlWdTKqKnEGYJVnqeHLIt1mRKgFepNMi7rcM88cudwQGqYarnQ/w492-h640/0-10.jpeg" width="492" /></a></div><span style="font-family: georgia; font-size: medium;"><br /></span></span></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; text-align: center;"><span style="background-color: #f9f9f9; color: #030303; font-family: georgia; font-size: large; white-space: pre-wrap;">We carry each other. </span></div><div class="gmail_default" style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; text-align: center;"><span style="background-color: #f9f9f9; color: #030303; white-space: pre-wrap;"><span style="font-family: georgia; font-size: medium;"><br /></span></span></div></div>Heron Yogahttp://www.blogger.com/profile/13285004132540273507noreply@blogger.com0tag:blogger.com,1999:blog-1332674554300536901.post-6733430744256048732022-05-02T10:49:00.006-04:002022-05-16T08:31:05.024-04:00Yoga Classes: in-person & outdoor offerings<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpMAjMV6TfcVCIknFVsc-DQLWifxWml3B4xMthLuIeB-FKB0EkrmVy9xIJgaEtG65x32uodWuWX97xnuy0NtgcDi8sfM1VET2BkJhJV_SZDRFxNkFZxPp0bdWsYGNOSn-lhHj8M78jbUIfFpu9GIWrLbgUD0UXuSg76-5Zw1eyvlCfjoLiW2k0ElmMqg/s1524/0-2.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1524" data-original-width="1143" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpMAjMV6TfcVCIknFVsc-DQLWifxWml3B4xMthLuIeB-FKB0EkrmVy9xIJgaEtG65x32uodWuWX97xnuy0NtgcDi8sfM1VET2BkJhJV_SZDRFxNkFZxPp0bdWsYGNOSn-lhHj8M78jbUIfFpu9GIWrLbgUD0UXuSg76-5Zw1eyvlCfjoLiW2k0ElmMqg/w480-h640/0-2.jpeg" width="480" /></a></div><span style="font-family: georgia;"><p style="text-align: center;"><span style="font-family: georgia;"><i>"We turn not older with years but newer every day."</i></span></p><p style="text-align: center;"><span style="font-family: georgia;"><i>Emily Dickinson</i></span></p><div style="text-align: center;"><span style="font-size: medium;">A few weeks ago I began teaching in-person yoga classes at my local senior center. This is the first time I haven't felt stress or anxiety before teaching. I feel confident in what I have to share. I show up just as I am and lead from the heart. It's taken me 17 years to be able to trust myself like that. </span></div><div style="text-align: center;"><span style="font-size: medium;"><br /></span></div><div style="text-align: center;"><span style="font-size: medium;">For those who are 60+, affordable and accessible yoga classes are available every Monday and Thursday morning. My friend Trudy teaches the Monday classes and I teach the Thursday morning classes. Trudy is a new friend, but a kindred spirit. She is also a nurse and a yoga teacher with a similar perspective on moving, breathing and meditating. Join us for a mindful mat class (845a-945a) or yoga with a chair (10a-11a). Participants must <a href="https://www.cityofmelrose.org/council-aging">register</a> in advance (781 665 4304), surrounding towns and cities are welcome. </span></div><div style="font-size: large; text-align: center;"><br /></div><div class="separator" style="clear: both; font-size: large; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYgRR8q_cILilFrLl2ZYjFeQZnTDAXm1m3bZbBKR7XL8_x0JoFEPSpcZrTYxoD9ywmkavF5eoD3RmUECa3wBcEF6ioPoFb5wBdz1gxN_CFnvYAElKexkIChr8wh5k_JQS-9gd29WLWnxe7I1_Y1U0nUzodetx9Tp4-vTemTb1VnWSJXlDxDNQjX1SjKw/s1196/Screen%20Shot%202022-05-02%20at%2010.13.50%20AM.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1196" data-original-width="1068" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYgRR8q_cILilFrLl2ZYjFeQZnTDAXm1m3bZbBKR7XL8_x0JoFEPSpcZrTYxoD9ywmkavF5eoD3RmUECa3wBcEF6ioPoFb5wBdz1gxN_CFnvYAElKexkIChr8wh5k_JQS-9gd29WLWnxe7I1_Y1U0nUzodetx9Tp4-vTemTb1VnWSJXlDxDNQjX1SjKw/s320/Screen%20Shot%202022-05-02%20at%2010.13.50%20AM.png" width="286" /></a></div><br /><div class="separator" style="clear: both; font-size: large; text-align: center;"><br /></div><div class="separator" style="clear: both; font-size: large; text-align: center;">I will be teaching 4 free yoga classes on the Melrose Library Lawn </div><div class="separator" style="clear: both; font-size: large; text-align: center;">on May 19, June 2, 9, and 16. Bring your own at/towel.</div><div class="separator" style="clear: both; font-size: large; text-align: center;">Classes are Thursday afternoons 1130a-1230p, <a href="https://www.melrosepubliclibrary.org/library-event/yoga-with-michelle/">registration</a> required. </div><div class="separator" style="clear: both; font-size: large; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhE0Yr4fRbfcBCRBO_fNcCvo2XPJLETvwh6fC1KAGNxIGuXBBSztAfjBf41QWP1YJ-NI3wWMHZr9k0PtOzk0lWraKXcMGBHUFq8-_0T9ykiY-2WVOTtq5ypBojoEVpKydD3bipy2JwcGGvKQpk2_ylCr3lcp7rv_bLpDMyNE3q2R6n_mQEY5VLkEZfPiQ/s1077/1-1%202.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1077" data-original-width="742" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhE0Yr4fRbfcBCRBO_fNcCvo2XPJLETvwh6fC1KAGNxIGuXBBSztAfjBf41QWP1YJ-NI3wWMHZr9k0PtOzk0lWraKXcMGBHUFq8-_0T9ykiY-2WVOTtq5ypBojoEVpKydD3bipy2JwcGGvKQpk2_ylCr3lcp7rv_bLpDMyNE3q2R6n_mQEY5VLkEZfPiQ/w440-h640/1-1%202.jpeg" width="440" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; font-size: large; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: large;">Hope to see you this spring!</span></div></span><p></p>Heron Yogahttp://www.blogger.com/profile/13285004132540273507noreply@blogger.com0tag:blogger.com,1999:blog-1332674554300536901.post-41750608490142590172022-04-25T08:21:00.001-04:002022-04-25T08:21:09.714-04:00FREE Gentle Yoga & Reiki Guided Meditation<div style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: Arial, Helvetica, sans-serif;"><div class="gmail_default" style="font-family: georgia, serif; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvb-TZNrwgmXy5u9a9zHPXyUHDP-nI1m-TJWmigXeKPELC8cll-Uz1IeLj5sKwRtrdyE0fb_NaztlM5-UQg2ox6IyQ9MqwG_uwCrPxq96rJTtDRrwdNRyCxp2nhznPgp7nqhVEYLGcz_K0yUixkjCmOgQXafh6I8AWUG8g4pS4CBrc8QvNjbQXCFXleg/s1524/1-2.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1524" data-original-width="1143" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvb-TZNrwgmXy5u9a9zHPXyUHDP-nI1m-TJWmigXeKPELC8cll-Uz1IeLj5sKwRtrdyE0fb_NaztlM5-UQg2ox6IyQ9MqwG_uwCrPxq96rJTtDRrwdNRyCxp2nhznPgp7nqhVEYLGcz_K0yUixkjCmOgQXafh6I8AWUG8g4pS4CBrc8QvNjbQXCFXleg/w480-h640/1-2.jpeg" width="480" /></a></div><i>"The earth laughs in flowers."</i></div><div class="gmail_default" style="font-family: georgia, serif; text-align: center;"><i>Ralph Waldo Emerson</i></div><div class="gmail_default" style="font-family: georgia, serif; text-align: center;"><span style="font-size: medium;"><br /></span></div><div class="gmail_default" style="font-family: georgia, serif; text-align: center;"><span style="font-size: medium;">As a thank you for showing up, connecting, and creating an online community of support, </span><span style="font-size: medium;">I'll be offering a FREE Gentle Yoga & Reiki Guided Meditation this Wednesday. Gather ALL your most comfortable props </span><span style="font-size: large;">(extra blankets, sleeping bags!, bolsters, + pillows) and join me for a restful and restorative class. </span></div><div class="gmail_default" style="font-family: georgia, serif; text-align: center;"><span style="font-size: large;"><br /></span></div><div class="gmail_default" style="font-family: georgia, serif; text-align: center;"><span style="font-size: large;">This will be my last online class for a while, so I hope to see you!</span></div><div class="gmail_default" style="font-family: georgia, serif; text-align: center;"><span style="font-size: large;"><br /></span></div><div class="gmail_default" style="font-family: georgia, serif; text-align: center;"><span style="font-size: large;">FREE Gentle Yoga & Reiki Guided Meditation </span><span style="font-size: large;">from my home to yours. </span></div><div class="gmail_default" style="font-family: georgia, serif; text-align: center;"><span style="font-size: large;">Wednesday 4/27/22 7p-8p ET. </span><br /></div><div class="gmail_default" style="font-family: georgia, serif; text-align: center;"><div class="gmail_default"><br /></div><div class="gmail_default"><span style="font-size: medium;">The first half of the class will be gentle yoga with focused breathing. The last half of the class will be a reiki guided meditation. This is a great opportunity for the whole household to receive rest and relaxation, all ages are welcome! RSVP to this heronyoga@gmail.com if you are interested and I'll send you the zoom link by 6p on Wednesday. </span><span style="font-size: large;">Feel free to pass on and tell your friends;-)</span></div><div class="gmail_default"><span style="font-size: medium;"><br /></span></div><div class="gmail_default"><div class="gmail_default" style="font-family: Arial, Helvetica, sans-serif;"><span style="font-family: georgia, serif; font-size: large;">This </span><span style="font-size: medium;"><u style="font-family: georgia, serif;">class is taught online via zoom</u><span style="font-family: georgia, serif;">, </span></span><span style="font-family: georgia, serif; font-size: large;">cameras can be on or off depending on your comfort level, multiple options are given, props are encouraged, and invitational language is used to enhance personal empowerment. </span></div><div class="gmail_default" style="font-family: Arial, Helvetica, sans-serif;"><span style="font-family: georgia, serif; font-size: large;"><br /></span></div><div class="gmail_default" style="font-family: Arial, Helvetica, sans-serif;"><span style="font-family: georgia, serif; font-size: large;">In the spirit of giving, if you feel called to contribute the funds you would have paid towards this class to a charity of your choice, we can keep an intention of positive support going for those in need. </span></div><div class="gmail_default" style="font-family: Arial, Helvetica, sans-serif;"><span style="font-family: georgia, serif; font-size: large;"><br /></span></div><div class="gmail_default" style="font-family: Arial, Helvetica, sans-serif;"><span style="font-family: georgia, serif; font-size: large;">Here are some organizations I continue to support. </span></div><div class="gmail_default" style="font-family: Arial, Helvetica, sans-serif;"><span style="font-family: georgia, serif; font-size: large;"><br /></span></div><div class="gmail_default" style="font-family: Arial, Helvetica, sans-serif;"><span style="font-family: georgia, serif; font-size: large;"><a data-saferedirecturl="https://www.google.com/url?q=https://wck.org&source=gmail&ust=1650975320857000&usg=AOvVaw0LMFYAITl5kqc_nuhe7Hwp" href="https://wck.org/" style="color: #1155cc;" target="_blank">World Central Kitchen</a><br /></span></div><div class="gmail_default" style="font-family: Arial, Helvetica, sans-serif;"><br /></div><div class="gmail_default" style="font-family: Arial, Helvetica, sans-serif;"><a data-saferedirecturl="https://www.google.com/url?q=https://choose.love&source=gmail&ust=1650975320857000&usg=AOvVaw1ma3ueQQ6kjLfkgN2FzYeo" href="https://choose.love/" style="color: #1155cc;" target="_blank"><span style="font-size: medium;">Choose Love</span></a><br /></div><div class="gmail_default" style="font-family: Arial, Helvetica, sans-serif;"><br /></div><div class="gmail_default" style="font-family: Arial, Helvetica, sans-serif;"><a data-saferedirecturl="https://www.google.com/url?q=https://togetherrising.org&source=gmail&ust=1650975320857000&usg=AOvVaw3ahwd8E_8wCtpB9zCuZXtP" href="https://togetherrising.org/" style="color: #1155cc;" target="_blank"><span style="font-size: medium;">Together Rising</span></a><br /></div></div></div><div class="gmail_default" style="font-family: georgia, serif; text-align: center;"><br /></div></div><div style="background-color: white; caret-color: rgb(34, 34, 34); color: #222222; font-family: Arial, Helvetica, sans-serif;"><div class="gmail_default" style="font-family: georgia, serif; text-align: center;"><span style="font-size: medium;">If you can't make it, here is a <a data-saferedirecturl="https://www.google.com/url?q=https://insighttimer.com/mheron&source=gmail&ust=1650975320858000&usg=AOvVaw2c-LvPa4ScZp2TNlKJuf9-" href="https://insighttimer.com/mheron" style="color: #1155cc;" target="_blank">link</a> to my guided meditations via Insight Timer. </span></div><div class="gmail_default" style="font-family: georgia, serif; text-align: center;"><span style="font-size: medium;">I'll be sharing a reiki guided meditation this Wednesday to relax the physical body, calm the mind, and become aware of the energy that flows inside each of us. </span></div><div class="gmail_default" style="font-family: georgia, serif;"><br /></div><div class="gmail_default" style="font-family: georgia, serif; text-align: center;"><span style="font-size: medium;">With love + care,</span></div><div class="gmail_default" style="font-family: georgia, serif; text-align: center;"><span style="font-size: medium;">Michelle</span></div></div>Heron Yogahttp://www.blogger.com/profile/13285004132540273507noreply@blogger.com0tag:blogger.com,1999:blog-1332674554300536901.post-40555661870299621122022-04-12T07:53:00.004-04:002022-04-12T08:26:27.968-04:00Connection, Belonging, & Community<div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222;"><div class="gmail_default"><div class="gmail_default" style="font-family: Arial, Helvetica, sans-serif; text-align: center;"><span style="color: #202124; text-align: left; white-space: nowrap;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCDvcT_lVp9ZujVTVlOfmpVBiYTcxFs1rCskwVYKRDOXNXeId_aM2JfcsI_mBS0chwzMXIAzVZBifdYHKNap3zPszW7jZvN5UQkpe8ZSuzkdWQeIHiRwo83DjUMENUWmw9llVABz0jhzPSuYx34jk-GZPVTSuvrjlfh-mXwa7dfPSRIlX354Xa5WvR8w/s1474/2.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1474" data-original-width="1106" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCDvcT_lVp9ZujVTVlOfmpVBiYTcxFs1rCskwVYKRDOXNXeId_aM2JfcsI_mBS0chwzMXIAzVZBifdYHKNap3zPszW7jZvN5UQkpe8ZSuzkdWQeIHiRwo83DjUMENUWmw9llVABz0jhzPSuYx34jk-GZPVTSuvrjlfh-mXwa7dfPSRIlX354Xa5WvR8w/w480-h640/2.jpeg" width="480" /></a></div></span></div><div class="gmail_default" style="text-align: center;"><span style="font-family: georgia;"><span style="color: #202124; text-align: left; white-space: nowrap;"><span>Brené </span></span><span>Brown defines </span><i>connection </i><span>as "the energy that exists between people when they feel seen, heard, and valued; when they can give and receive without judgment; and when they derive </span>sustenance<span> and strength from the relationship."</span></span></div><div class="gmail_default" style="font-family: Arial, Helvetica, sans-serif; text-align: center;"><span style="font-family: georgia, serif;"><br /></span></div><div class="gmail_default" style="text-align: center;"><span style="font-family: georgia;"><span style="font-size: medium;">Since December 2020, I've been sharing online yoga classes as a way to offer resources and support during difficult times. I find the practices of moving, breathing, and meditating helpful for bringing balance into work, school, and day to day schedules. As a nurse and mother I understand the energy it takes to care for others. Over the years, I have found value in the wellness practices of reiki, yoga, and meditation as a necessity for prioritizing compassionate care to myself and continue to be a source of help to others. </span></span><span style="font-family: georgia; font-size: medium;">My experience practicing and teaching yoga is about </span><span style="font-family: georgia; font-size: large;">connection</span><span style="font-family: georgia; font-size: medium;">, </span><span style="font-family: georgia; font-size: large;">belonging</span><span style="font-family: georgia; font-size: medium;">, and </span><span style="font-family: georgia; font-size: large;">community</span><span style="font-family: georgia; font-size: medium;">. It is an act of giving and receiving, holding space for others, encouraging slower paced movement options, quiet moments and rest.</span></div><div class="gmail_default" style="text-align: center;"><span style="font-family: georgia;"><span style="font-size: medium;"><br /></span></span></div><div class="gmail_default" style="text-align: center;"><span style="font-family: georgia;"><span style="font-size: medium;">It is my hope that you will continue to stay in touch as my classes shift and change as everything in life does. </span><span style="font-size: medium;">As the weather warms and my kids' activities increase, I feel it is important to transition my offerings outside, gathering safely for in-person classes. April will be the last month I offer weekly, live, online classes for a while. </span></span></div><div class="gmail_default" style="text-align: center;"><span style="font-family: georgia;"><span style="font-size: medium;">I will continue to record movement inspiration videos on my <a href="https://www.youtube.com/channel/UCQnT4SkBCxVorQfLiDC16nw/featured">YouTube</a> channel and guided meditations on <a href="https://insighttimer.com/mheron">Insight Timer</a>.</span></span></div><div class="gmail_default" style="text-align: center;"><span style="font-size: large;"><span style="font-family: georgia;"><br /></span></span></div><div class="gmail_default" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Please join me for class this week where we will focus on stability through standing poses, adding in twists using blocks. </span></div><div class="gmail_default" style="text-align: center;"><span style="font-family: georgia; font-size: large;">My aim is to offer a dynamic yoga experience combining props and moving in different ways.</span></div><div class="gmail_default" style="text-align: center;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div class="gmail_default" style="text-align: center;"><div class="gmail_default"><span style="font-family: georgia;"><span><span style="color: #38761d; font-size: large; font-weight: bold;">Spring</span></span><span><b><span style="color: #38761d; font-size: large;"> Yoga</span></b><span style="font-size: medium;"> series via the Zoom platform <u>Wednesday evening from 7p-8:15pm ET.</u> </span></span></span><span style="font-size: medium;"><span style="font-family: georgia;"><span>Classes are pay-as-you-can ($5-15). You can sign up for class </span>via <span><a data-saferedirecturl="https://www.google.com/url?q=https://paypal.me/michelleheronyoga?locale.x%3Den_US&source=gmail&ust=1649849968754000&usg=AOvVaw03Dc37AwtMQPRyr3HhXis8" href="https://paypal.me/michelleheronyoga?locale.x=en_US" style="color: #1155cc;" target="_blank">PayPal</a> (click "send" and add your $). </span></span><span style="color: black; font-family: georgia;">If you are having issues with the link, or you don't have a Paypal account, please email me (heronyoga@gmail.com)</span></span></div><div class="gmail_default"><div class="gmail_default" style="text-align: left;"><div class="gmail_default" style="text-align: center;"><div class="gmail_default"><span style="font-family: georgia;"><br /></span></div></div><div style="color: black; text-align: center;"><span style="font-family: georgia; font-size: medium;"><u>Please sign up via <a data-saferedirecturl="https://www.google.com/url?q=https://www.paypal.com/paypalme/michelleheronyoga?locale.x%3Den_US&source=gmail&ust=1649849968754000&usg=AOvVaw33vhGrPIIqf8rwB1um1Efb" href="https://www.paypal.com/paypalme/michelleheronyoga?locale.x=en_US" style="color: #1155cc;" target="_blank">PayPal</a> or let me know you want to attend class by 6p. </u></span></div><div style="color: black; text-align: center;"><span style="font-family: georgia; font-size: medium;"><u>I'll send the zoom link by 6pm on Wednesday with class details.</u></span></div><div style="color: black; text-align: center;"><span style="font-family: georgia; font-size: medium;">Once you pay for class, members of your family/friends are welcome to attend. </span></div><div><span style="font-family: georgia; font-size: medium;"><br /></span></div></div></div></div><div class="gmail_default" style="text-align: center;"><div class="gmail_default"><span style="font-family: georgia; font-size: medium;">Looking ahead, there will be n</span><span style="font-family: georgia; font-size: large;">o class on 4/20/22 (Spring Break!)</span></div><div class="gmail_default"><span style="font-family: georgia; font-size: medium;">FREE Guided Meditation 4/27/22 from my home to yours. </span></div><div class="gmail_default"><span style="font-family: georgia; font-size: medium;">This is a special online event where I highlight organizations that are doing amazing work in the world and honor the gift of giving back to my community. </span></div><div class="gmail_default"><span style="font-family: georgia; font-size: medium;"><br /></span></div><div class="gmail_default"><span style="font-family: georgia;"><span style="font-size: medium;">Library Yoga on the lawn, in-person classes late May, early June (details to follow). </span></span></div><div class="gmail_default"><span style="font-family: georgia;"><span style="font-size: medium;"><span><br /></span></span></span></div><div class="gmail_default"><span style="font-family: georgia;"><span style="font-size: medium;"><span>Yoga at The Milano Center on Thursday mornings. The 9am class is a mindful mat class and the 10a class is yoga with a chair. Participants must be 60+ and</span><span> </span><a data-saferedirecturl="https://www.google.com/url?q=https://www.cityofmelrose.org/council-aging&source=gmail&ust=1649849968754000&usg=AOvVaw3GPwZa0pKrAXSlnsFzEBzr" href="https://www.cityofmelrose.org/council-aging" style="color: #1155cc;" target="_blank">register in advance</a><span>, those living in surrounding towns and cities are welcome. </span></span></span></div><div class="gmail_default"><br /></div></div></div></div><div class="gmail_default" style="caret-color: rgb(34, 34, 34); color: #222222;"><div class="gmail_default" style="text-align: center;"><span style="font-size: xx-large;"><span style="font-family: georgia;">Hope to see you!</span></span></div></div>Heron Yogahttp://www.blogger.com/profile/13285004132540273507noreply@blogger.com0