Spring is here!

 

'Spring is not a season, but a promise- a whisper from the earth that in time, all things will bloom again.'

Olivia Ann Rose Clark

Spring is here! Longer days, sunshine, and flowers are coming our way. The transition from winter into spring is one of my favorites, bringing in a breath of fresh air and warmer temperatures. Spring is nature's new year, the season of hope, renewal, and new beginnings. The energy of spring is growth and it can be a great time of year for intentions and goal setting. Spring intentions are like seeds, they start out small, requiring time, rest, and patience before they start to grow. This is not a grand life adjustment, it's the mundane actions of your daily habits, the rituals of life that could use a refresh, simple shifts that cultivate new perceptions. Spring is a slow yawn, a long stretch, and a pause before rushing into the events of our day. As the seasons change so do the way we function within them, closets may get a gentle clean out, coats and shoes change up for more outdoor time, we may wake up earlier to practice meditation, read, journal, go for a walk or a run, have breakfast on the porch to feel the sun and listen to the birds, or wave/chat to neighbors going by. Spring gives us an opportunity to begin again, to start or try something new. Give yourself time and space to connect with what is meaningful in your life, what gives you a sense of purpose, what sparks the fire in your heart and mind? 

Plant the seeds of intention and see what blooms for you. 

I recently listened to a podcast called Capacities for Longevity Part 1: Strength which I found insightful. This is the first discussion of a 3 part podcast series on this theme, the other 2 episodes haven't been released yet. I love the question asked within this conversation, "what do you want the last years of your life to feel like?". This resonated with me as a movement teacher and personally as I recently made a pact with my kids to be senior citizens together, which means I need to make it to at least 90 years old(!) -and I want to travel, explore, climb mountains, and swim oceans with my husband. This podcast gives practical guidelines around functional mobility, endurance, and strength training for longevity. 

With regard to quality of life and longevity, there are 5 pillars of wellbeing to consider. 

I'll share them here as an offering for you:

1: Nutrition ~ a balanced diet full of nutrients supports a healthy body and mind. 

2. Exercise ~ physical activity is essential for maintaining mobility, strength, and endurance.

3. Sleep ~ our bodies and minds need rest, all the systems of the body require sleep to function properly. 

4. Mental Health ~ reducing/managing stress, learning new things, and seeking out support when life feels overwhelming.

5. Social Connections ~ finding a sense of community and connection with others contributes to our sense of purpose and emotional wellbeing.

As we move into Spring, here is my teaching schedule + FREE yoga & meditation links: 

Wednesday Chair Yoga (10a-11a) in Melrose, MA at the Metro North YMCA

Thursday Mat Yoga (8:45a-9:45a) and Chair Yoga (10a-11a) in Melrose, MA at the Milano Senior Center

I'll continue to sub in at all 4 Metro North YMCA locations as my schedule allows. My next Yoga Flow sub date is Sunday, 3/30 8:30a-9:30a in Melrose, MA

The Melrose Public Library has an anticipated opening date of April 15, 2025! 

I hope to continue our FREE community library yoga series in-person, details and dates TBD...

In the meantime, I have recorded 2 NEW yoga/movement practices for you!

Wrist Love is a ~20 minute practice that focuses on wrist mobility and flexibility as well as grip strength.

Gentle Yoga for Spring is a ~ 40 minute yoga flow using yoga props for extra support as we transition from winter into spring.

Meditation highlights for this season:

Awaken Your Energy Body is a guided meditation that leads you through the energy centers of your body.

 Moving With The Breath is a guided movement flow that may be helpful when you need a break or a transition point within your day. 

Wishing you ALL a beautiful spring,

Michelle 

Mandala is a Sanskrit word meaning both "circle" and "center" representing the visible world around us and the invisible world within us. For the spring equinox, I made a nature mandala of rose quartz, picture jasper, red jasper, scolecite, and a snail shell surrounded by hyacinth flowers and seeds for the pollinators. Honoring the energy of earth connection, this mandala symbolizes meaningful action, reaching out, being a part of the collective community, and making choices that align with my core values. 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. 

Winter News + Yoga & Meditation

"Now is no ordinary moment in time. Now is a place of startling individual and collective endings. Now is the space before something else becomes. Now is both a promise and fulfillment of fresh beginnings." 

Octavia Raheem

Life has been full these past few months and one of my new year goals is to SLOW DOWN, REST, and do less. Winter is the season of dormancy, we see it in nature as many plants and animals go to sleep. I wish my schedule allowed a long period of hibernation, but we live in a world that never seems to stop. Some may perceive rest as lazy or giving up, but the reality is that rest is essential for our mental, physical, and emotional health. I recently finished reading "Pause, Rest, Be: Stillness Practices for Courage in Times of Change' by Octavia Raheem. This lovely guidebook is a prescription for rest and resilience in uncertain times. Three simple yoga poses are shared as a way to restore body, mind, and spirit. I've been practicing all of them each week and have felt a spaciousness unfold inside me. Prioritizing stillness, slowness, quietude, and rest takes time, effort, and energy but as the temperatures drop and daylight remains shorter there is a pull to go inside, get cozy, and nourish ourselves with all the comforts of the season. 

A few announcements...

The Milano Senior Center in Melrose, MA will be offering a FREE month of classes this January. I will be at the open house event on January 28, 2:30pm-4pm to promote our yoga classes, chat, and answer any questions. Details about the event, class schedules, and other news can be found in the January newsletter.

Starting in March, my friend and fellow yoga teacher Mimi Izzo will be teaching the Monday morning chair yoga class at the McCarthy Senior Center in Wakefield, MA. 

Our next seasonal yoga series through the Melrose Public Library is TBD as we hope to move into our newly renovated library sometime in 2025. 

Please find my updated teaching schedule and links to FREE yoga and meditation below.

Monday Chair Yoga (11a-12n) in Wakefield, MA at the McCarthy Senior Center.

{There will be NO CLASS on 1/20 or 2/17, Mimi Izzo will take over in March!}

Wednesday Chair Yoga (10a-11a) in Melrose, MA at the Metro North YMCA.

Thursday Mat Yoga (8:45a-9:45a) + Chair Yoga (10a-11a) in Melrose, MA at the Milano Senior Center.

I'll sub at all 4 Metro North YMCA locations as my schedule allows. 

Gentle Yoga in Saugus, MA on Saturday 3/1/25 at 10:15a

+

Yoga Flow in Melrose, MA on Sunday 3/30/25 at 8:30a

FREE yoga videos on YouTube

FREE guided meditation on Insight Timer

Yoga and meditation highlights for this season:

Rest & Restore is a guided exploration of mind and body through the observation of breath and sensation. The intention is to offer support through self holding techniques (reiki) and breath awareness to restore us in these darker days of winter before spring arrives. 

Gentle Chair Yoga is a ~40 minute yoga flow using the support of a chair.

Winter Flow offers ~60 minutes of mat yoga with props. 

Mindfulness in Schools

 

I brought mindful movement, breathing, and meditation to our MVMMS 6th graders. Many thanks to The Bridge Melrose for inviting me! We had 6 hour long sessions with ~50 students per session. With the assistance of our MVMMS teachers, I was able to have a discussion about mindfulness, offer a Q&A period after viewing a short video on mindfulness, guide mindful movement, breathing, and close with a meditation experience. We used many techniques to become aware of the present moment with the goal of providing these practices as resources, support, and coping tools. 

Mindfulness is observing our thoughts, emotions, sensations, or experiences in the present moment. It is a skill that is developed over time to help build self awareness, self control, enhance focus/attention, manage stress, and improve academic performance. I had fun with all the kiddos and was inspired by their knowledge and participation in the activities. 

Sharing mindfulness in the community, our schools, and our home is an ongoing effort. My friends over at Pathways to Restorative Communitites are continuing this work by offering another 4-week session of Restorative Practices for Parents & Caregivers at the The Worklery in Melrose, MA starting Thursday 1/23/25. 

As a parent and caregiver in my community, I have a vested interest in the mental, emotional, and physical wellbeing of young people. They are our future. Setting a standard of respect, integrity, safety, care, and kindness assists our younger generation to feel valued and to thrive.

November Gratitude + Yoga {holiday schedule}

November is the month of thankfulness, showing appreciation for all we are and all we have. Consciously noticing, observing, giving, and receiving acts of kindness and care have positive benefits on our overall wellbeing. A consistent practice has the capacity to rewire the neural pathways in the brain. A single act of gratitude can decrease negative mindset, boost emotional resilience, decrease feelings of stress, and enhance the flexibility of the mind. Cultivating the practice of gratitude is cumulative and it can be practiced anytime, anywhere. 

Here are a few ways to practice gratitude: 

Keep a gratitude journal. 

Establish a daily, weekly, monthly, or yearly practice of writing down what you are grateful for. 

Share your gratitude with others. 

Saying "thank you" is a powerful way to show respect. 

It translates as "I see you", "I value you", and "I appreciate you".

Create or bake something sweet for someone. 

Try this easy homemade almond butter granola recipe, it makes a great gift.

Experience a gratitude meditation. 

Start by observing where you are in the moment. Use your senses to notice your surroundings, take in the shadows and the light, any movement or stillness. Are there sounds in the space you are in? Do you hear any sounds outside the space you are in? Notice the texture of the clothes against your skin, the temperature of the air around you. Tune into any scents or lingering tastes in your mouth. Once you feel connected with your body and mind, turn your attention to recalling an ordinary moment, or any situation that brought you feelings of thankfulness, connection, or belonging. There are no rules to what you can appreciate. In addition to feeling grateful to someone or something, gratitude can also be a moment of paused reflection or an action. Feeling the warmth of the sun on your skin, choosing a moment of rest, enjoying a sip of coffee or tea, snuggling your pet, or listening to your favorite music are all mindful moments. Breathe deeply as you hold space for gratitude in your heart. 

I am so grateful to teach affordable and accessible yoga in my community. 

Thank you for showing up.

Please find my updated schedule and links to yoga and meditation below.

Weekly in-person yoga classes:

$5 drop in at Wakefield and Melrose Senior Centers. 

Monday Chair Yoga (11a-12n) in Wakefield, MA at the McCarthy Senior Center. 

{There will be NO CLASS on 12/23 and 1/20, Mimi Izzo will sub on 12/30}

Wednesday Chair Yoga (10a-11a) in Melrose at YMCA Metro North.

{There will be NO CLASS on 12/25 or 1/1}

Thursday Mat Yoga (8:45a-9:45a) + Chair Yoga (10a-11a) in Melrose, MA at the Milano Senior Center. {There will be NO CLASS 12/26 or 1/2}

I'll continue to sub in yoga classes at all YMCA Metro North branches in Melrose, Saugus, Peabody, and Lynn as my schedule allows. 

FREE yoga videos on YouTube

FREE guided meditations on Insight Timer

Many thanks to all who joined our 4 week 'Mindful Yoga for Fall' series through the Melrose Public Library. I shared gentle movement, breathing techniques, and meditation to carry us during the election weeks and beyond. The timing of this series was intentional. Sharing these practices as resources and ways to cope connects us all. Thank you to our Friends at the MPL for supporting our community with yoga. Our next seasonal yoga series is TBD as we hope to move into our newly renovated library in 2025.

I loved watching these dahlia blossoms grow this past summer into fall. 

I'll definitely be planting them again next spring as they brought so much cheer and hope. 

Mindful Yoga for Fall

 

"Nature is an alchemist, gathering the last of summer's green and turning it to gold."

Laura Jaworski

October is here with all its magic and beauty. I hope you are enjoying the cooler weather and first few weeks of autumn. I love to celebrate this beautiful, golden month by baking anything with pumpkin, making spiced cider, inviting friends over for a fire, stringing up festive lights to balance out the dark, and cooking all the hearty soups/stews with veggies I grew in my garden or bought at local farms. Last month, I shared a few harvest moon recipes from my home to yours ~ check them out here.

This season brings with it transitions in nature and for some of us schedule changes. For me, there is a shift towards self care, commitment, and supportive routines. Last month, I signed up for an 8-week strength and fitness class at my local Y with the goal of  increasing muscle and bone strength. I'm gaining knowledge, confidence, and inspiration from women who are on the same path and lifting heavier weights. I love learning new things and it turns out that is essential for brain health. Check out this ~40 minute lecture from 'Exercise and the Brain Symposium' with Dr. Art Kramer. 

With my kids back in school, the house is quieter during the day, I can follow through on tasks without interruption, I can snuggle my dog, and thoughtfully plan yoga classes to share each week. I'm adding another chair yoga class (starts October 2) to my weekly schedule at the Melrose Y and offering a FREE 4-week online yoga series through the Melrose Public Library on Tuesdays 11:00am-12:00pm.

Starting October 22, I'll guide you through a Mindful Yoga Flow for fall. 

As we shift into cooler temperatures, with shorter days and longer nights, adding in more grounding, warming practices can help balance the mind, body, and spirit. Each class will include accessible yoga poses, attention to breath, and mindful meditation to bring support and community care for our current season. Suggested props: a yoga mat/towel, chair, strap, blocks, blanket, extra pad for knee cushioning, and a bolster or pillow. Classes are free and open to all to join. Separate registration is required for each session. Registration begins on Tuesday October 15.

Please find my updated schedule and links to FREE yoga and meditation below.

Weekly in-person yoga classes:

$5 drop in at Wakefield and Melrose Senior Centers. 

Monday Chair Yoga (11a-12n) in Wakefield, MA at the McCarthy Senior Center. 

*NEW* Wednesday Chair Yoga (10a-11a) in Melrose at YMCA Metro North.

Thursday Mat Yoga (8:45a-9:45a) + Chair Yoga (10a-11a) in Melrose, MA at the Milano Senior Center. 

I'll continue to sub in yoga classes at all Metro North YMCA branches in Melrose, Saugus, Peabody, and Lynn as my schedule allows. 

 I'm scheduled to teach Gentle Yoga on October 5 and 26 10:15a-11:15a and November 9, 10:15a-11:15a at YMCA Metro North in Saugus.

FREE yoga videos on YouTube

FREE guided meditations on Insight Timer

To honor the beginning of fall I made a nature mandala with summer blossoms of sunflower, rose, marigold, and nasturtium surrounded by a wreath of oak leaves to symbolize hope, love, cheer, strength, and transitions. 

Mandala is a Sanskrit word meaning both "circle" and "center" representing the visible world around us and the invisible world within us. September's full moon and lunar eclipse led to the fall equinox, a time of balance and transformation, offering reflection on what we have accomplished. These mandalas symbolize intention in the ordinary moments of the day, staying connected to the earth as the seasons change. Look around your home, go outside for a walk, get into nature, see what beauty you can gather. Nature mandalas are easy to create, just follow your inner wisdom.

Harvest Moon Recipes

 

"To plant a garden is to believe in tomorrow."

Audrey Hepburn

The harvest moon is often connected to abundance, appreciation, and the completion of a cycle. For me, it's a reminder to express gratitude for all we have and all we are, celebrating the end of a journey and the beginning of another. On this full harvest moon, I'm grateful for garden abundance. My passion for gardening began with my grandmother, who lived next door to me while I was growing up. She had an amazing farmhouse with a big, beautiful garden that I wrote about in a past post. In addition to sowing the gifts of growing herbs and vegetables, my grandmother taught me how to play the piano and encouraged my love for reading. One of the first books I remember reading by myself in her barn library was 'The Secret Garden' by Frances Hodgsen Burnett. It is still one of my favorite stories. 

Having a garden is to delight in the senses and to hold onto hope. To greet each day with a walk through the garden to see what is sprouting, what is blooming, what needs watering, and what needs tending is a routine I will miss as fall and winter arrives. 

Now is the time to enjoy the bounty of the season, however small the harvest. 

Here are two favorite late summer recipes from my home to yours. 

Heart{y} Garden Tomato Soup

This homemade tomato soup recipe roasts all the veggies enhancing the delicious flavor that each vegetable brings. My kids love it as it balances perfectly with a yummy hunk of sourdough bread, grilled sandwich, or a salad. 

Fill a large roasting pan with cut up garden tomato. I planted a few Roma tomato vines this year and they roast up nicely. I also added 2 small cut up zucchini, 1 medium sized farmer's market vidalia onion, 1 large yellow, orange, or red pepper, and a whole garlic bulb. I added in 2 jalepeno peppers sliced lengthwise for kick. Drizzle everything with a good amount of olive oil, salt, pepper, and red pepper flake, then add in 1 cup of water. Lastly, add in any fresh herbs for roasting; I used thyme and rosemary. Roast at 375 for an hour or until all the veggies are soft. Allow 5-10 minutes of cooling, remove the garlic and spoon out the soft garlic cloves, throw away the papery skin before using an immersion blender to puree the veggies into soup. Season to taste with salt, pepper, and fresh herbs. 

Buon Appetito!

In our home, no meal is complete without a little sweet:-) 

Easy Peasy Pumpkin Bread 

I bake something sweet for my kids every week. We play around with different combinations of ingredients and flavors. The recipe below has been gifted to friends, neighbors, and teachers, we call them 'love loaves'. I carry on the tradition as my mom made them for me and the smell of baked goodies filling the kitchen brings in a warm, welcome feeling. 

In a large bowl, add 2 cups of flour (I use a GF flour blend), 1/2 cup sugar, 1/2 cup of brown sugar, 1 tablespoon of baking powder, 1 teaspoon of sea salt, and 2 teaspoons of pumpkin pie spice. Mix the dry ingredients together and make a small well in the middle of the bowl. In the well, add 2 eggs, 1 cup of pureed pumpkin, 1 teaspoon of vanilla extract, and 1 cup of milk (I use almond milk). Mix all the ingredients together to form a batter, then add 1 stick of melted butter (vegan butter works too) and mix again until blended.

Pumpkin is delicious on its own, but tasty add-ins are great, I used raisins for 2 of my loaves and a combination of chocolate chips and butterscotch chips for the other 2 loaves. My mom adds chopped walnuts and raisins to her pumpkin bread, I think chocolate and pumpkin make a perfect match.

Add the batter to a lined muffin pan or use parchment paper to line 4 mini loaf pans. Sprinkle cinnamon and sugar on top, then bake at 375 for 20-25 minutes for the muffins or 30-40 minutes for the mini loaves, use a toothpick to make sure they are thoroughly baked.

Enjoy the delicious bounty and beauty of the season!

Back to September {after school snacks}

 

It's September again and I'm back to baking all the yummy treats for my kiddos, even though they complain that I don't have any good snacks; you know the salty, crunchy, hydrogenated oil, and high fructose corn syrup filled junk they call "good" snacks!? Someday, the scent of cinnamon and vanilla will transport them back in time to a kitchen filled with heart(y) snacks made with love. Here are a few of our favorite recipes that fill the belly and the home with comfort. 

Almond Butter Granola

Preheat the oven to 325 and in a large bowl, mix together:

2 1/2 cups rolled oats

1/2 cup chopped almonds or cashews (optional)

1/4 cup raw pumpkin seeds (the green ones)

2 Tablespoons ground flaxseed

2 Tablespoons chia seeds

1/2 teaspoon ground cinnamon

1/2 teaspoon sea salt flakes

To the dry ingredients, add in:

1 teaspoon of vanilla extract

1/4 cup maple syrup

1 egg white or 1/4 cup coconut oil (melted)

1/3 cup natural creamy almond butter (well mixed)

Pour all ingredients on a parchment lined baking sheet and spread out evenly. Bake for 25-30 minutes, stirring once or until the granola is golden brown. Remove from the oven and allow to cool completely before storing in a container or jar. Our granola doesn't usually last for more than a week, but it could last up to a month if stored in an airtight container and kept cool. This recipe is so versatile, the granola tastes great on yogurt, smoothie bowls, fruit, and on its own as a cereal with fresh berries. 

Apple Nachos

Melt 2 ounces of chocolate chips, 1/4 cup almond butter, and 1-2 Tablespoons of milk (I use almond milk) stir until combined. Drizzle melted chocolate over sliced apples, garnish with almond butter granola, and a sprinkle of cinnamon. 

Star Anise Apple Cake

Preheat the oven to 375 and line an 8x8 cake pan with parchment paper. 

In a large bowl whisk together:

 1 cup flour (I use a GF flour blend)

1 cup of almond flour

2 tablespoons of baking powder

1 teaspoon of sea salt

Create a well in the center of the flour mixture and add in:

2 eggs

1/2 cup milk (I use almond or oat)

1 stick melted butter (vegan or non-vegan)

Combine all ingredients until fully blended.

In a separate bowl mix together:

3 apples peeled and diced

3/4 cup brown sugar

1 teaspoon of freshly grated star anise

Add the sugar apple mixture to the batter, then pour into prepared pan. Bake for 30-40 minutes or until center is done, cool completely before slicing. This cake goes well with a cup of fresh (hot or cold) cider. 

Happy Baking!

Summer into Fall

Sunrise at Cadillac Mountain

As a family we usually take a week or two off at the end of August into September. It is one of my favorite seasonal transition times as the humid weather eases and the air begins to shift. It is also the time I met my husband (30 years ago this year!) and we try to share the day with each other and our kids. This summer we traveled to Maine to visit Acadia National Park. We spent 5 days canoeing, kayaking, swimming, biking, hiking, camping, and enjoying nature. We breathed in the clean air mingled with the scent of ocean and evergreens, felt the cool, clear freshwater on our skin, listened to the sounds of summer bugs, owls hooting, and hawks screeching, observed the vastness of the night sky, and ate delicious, fresh food taking in each experience that stimulated our senses. We explored Mount Desert Island and all its dangerous cliffs and rocky edges on foot, on bike, and on boat, sometimes all in one day! One of the highlights of our time was hiking up Cadillac Mountain to see the sunrise. We awoke at 3am and entered the trailhead by 3:45a with bright flashlights. The hike in the dark was challenging and exciting. As we ascended the 1530 feet it took to get to the summit the sky began to open up with light. Once we reached the top, we walked towards the eastern point of the mountain. We found a spot to rest and settled in for the full sunrise experience, which lasted only a few minutes. The soft pink and yellow pre-dawn colors expanded across the sky as the sun started to peak out of the horizon. We sat together quietly until the orange glow cast a shadow on the water and we started our descent. 

I'm sharing how I spent my summer vacation with you because it took a lot of energy and a lot of endurance. This vacation was one of planning and presence, we wanted our kids to have time away from screens and connection as a family before school started. We also wanted to keep up with them, to try new things, and seek out adventure. Even though this vacation had moments of peace, quiet and stillness, there wasn't much rest going on. So, when we returned home I was spent, but there was a rush to unpack, wash and fold laundry, restock the refrigerator, and prep for school starting. Parenting can be a mental, emotional, and physical whirlwind with so much responsibility and exertion. Caring for and supporting a teen and a pre-teen requires modeling healthy habits and practicing self care as a parent, finding that balance can be tricky. 

As I get older, I notice my body changing. What was once easy is now harder. I'll admit I was weary of the climb down the mountain for my achy knees, BUT since I have been putting in the effort to get stronger, my knees kept up with it all. Over the last few years, I have learned how to create my own programs for progressive movement. In addition to yoga, my body was craving more to keep up my mental and physical strength and stamina. This experience has shifted the way I share yoga in my group classes. As a teacher of movement, I seek out and learn from other teachers because I want to discover new ways to keep myself healthy and resilient. This fall, I'll continue to teach my weekly yoga classes in Melrose/Wakefield AND focus on my personal practice. Starting Tuesday 9/3, my friend Nicole Wade will be leading an 8 week program called Fitness for Menopause at the Melrose YMCA. I'll be there with a few friends learning more about strength training for this phase of life. If you are ready to progress your practice, I hope to see you!

For those who are new to building strength, I created a 4 part 'Yoga for Strength' series that takes you through accessible ways to add resistance training and functional movement into your practice. I recently added two FREE classes on my YouTube page to get you started. 

Check out:

Chair Yoga with Weights

Yoga for Strength

Please find my fall schedule and links to FREE yoga and meditation below.

Weekly in-person classes:

$5 drop in at Wakefield and Melrose Senior Centers. 

Monday Chair Yoga (11a-12n) in Wakefield, MA at the McCarthy Senior Center will resume after Labor Day on Monday 9/9/24, no class on 11/11/24.

Thursday Gentle Yoga (8:45a-9:45a) and Chair Yoga (10a-11a) in Melrose, MA at the Milano Senior Center, no class on 11/28/24.

I'll sub yoga classes as I can at all 4 YMCA Metro North branches. 

Fall Yoga at the Melrose Public Library is TBD.

Thanks to ALL who joined for our summer library yoga sessions! The library renovation is close to completion and the big move may delay some offerings. I'm excited to continue these seasonal sessions in-person when possible. 

You can find all my free yoga videos here and guided meditations here.

The sunflower symbolizes a long life and lasting happiness. I have been waiting all summer for my sunflowers to bloom. I was given two pots of sunflower seedlings in June, they are now standing tall and opening towards the sun. 

Summertime Yoga

 

"Slow buds the pink dawn like a rose from night's gray and cloudy sheath, softly and still it grows and grows, petal by petal, leaf by leaf." Susan Coolidge

Summer is the time to enjoy all the earth elements, soak in the sunshine, breathe in the air, swim in the ocean, and be in nature. In years past, I have taken time off from teaching yoga while my kids are on school break. As my kids grow older, they are more independent, responsible, and focused on their own interests. I am finding myself with more personal time on days off to unwind, tend to my garden, read the many books I have stacked up, and to share the practice of yoga that brings joy and peace to my body, heart, and mind. This being the season of longer days, I'm looking forward to vacation with family and friends, moments of play, spontaneity, and relaxation. I aim to bring that energy into my life by not overfilling my schedule and creating spaciousness in my offerings. 

Please find my summer schedule and links to FREE yoga and meditation below.

Weekly in-person classes:

$5 drop in at Wakefield and Melrose Senior Centers. 

Monday Chair Yoga (11a-12n) in Wakefield, MA at the McCarthy Senior Center will be led by my friend and colleague Mimi Izzo for July and August. 

Thursday Gentle Yoga (8:45a-9:45a) and Chair Yoga (10a-11a) in Melrose, MA at the Milano Senior Center will continue with me. 

I'll sub in yoga classes as I can at all 4 YMCA Metro North branches in Melrose, Saugus, Peabody, and Lynn. I'm scheduled to teach Yoga Flow on Sunday July 28 10a-11a in Peabody, Gentle Yoga on Saturday August 10 10:15a-11:15a in Saugus, and Chair Yoga on Friday August 16 11a-12n in Peabody. 

Starting July 16, I'll be sharing FREE virtual yoga at my local library on Tuesdays 11a-12n. I'll guide you through 4 weeks of a slow flow, restorative poses, focused breathing, and mindful meditation to soften into summer. Register for each class on the Melrose Public Library website or call 781-665-2313 for assistance. 

I recently recorded 2 new videos and posted to my YouTube page. 

Chair Yoga with Weights is a ~30 minute active seated practice.

Summer Slow Flow is a ~55 minute practice to welcome the warmth and light of the season. 

You can find all my yoga videos here and my guided meditations here.

Lastly, Joshin Kokyu Ho is a reiki breathing technique known as the light breath. I share this technique often in my yoga classes, it's a gentle breath to welcome in Summer.

Find a comfortable seat with your spine supported, place your tongue at the roof of your mouth. Bring your awareness to the crown of your head, inhale through the nose, pull the breath into your body and imagine light pouring in through the crown of your head. As you hold the breath in your body for 1-2 seconds imagine the light extending down into your heart, arms, lower abdomen, and legs. Release your tongue to the lower palate as you exhale through your nose, allow the image of light to flow out through your hands, fingertips, feet, and toes. Imagine the light surrounding you and with every breath in and out the light continues to hold you. As you surround yourself with healing light, allow this light to extend outward. You may want to bring someone, something, or someplace into your mind's eye and transform the image of light into loving kindness energy. This practice of holding, caring, and supporting is reiki light energy. When you feel complete, return to a natural flow of breath. Notice how you feel.

Mandala is a Sanskrit word meaning both "circle" and "center" representing the visible world around us and the invisible world within us. 

June's new moon nature mandala led to the summer solstice, the longest day when the sun "stands still" holding light. These mandalas symbolize intention in the ordinary moments of the day, staying connected to the earth as the seasons change. Look around your home, go outside for a walk, get into nature, see what beauty you can gather. Nature mandalas are easy to create, follow your inner wisdom. 

May offerings: Yoga, Meditation, and Community Resources

 

"Caring is the bridge that connects us to one another." Thich Nhat Hanh

May is Mental Health Awareness Month and many of you know I began practicing yoga over 20 years ago as a college graduate and young nurse managing anxiety, insomnia, and overwhelm. This many layered practice has been a foundation for me through the years and I lovingly share it within my community. Four years ago, I had the longest stretch of not teaching yoga due to the COVID-19 pandemic. My friends and yoga colleagues were unable to maintain their studios and I lost my spaces to teach. Working as a nurse in the hospital was stressful, uncertain, and scary. It was a time when I really needed to lean into my support systems to cope. This took time, but once I felt safe and grounded within myself, I was able to find a path towards sharing yoga again that aligned with my personal ethics and values. Listening to what was needed and giving myself time was essential. 

There continues to be a lot going on in the world that requires attention, activism, and increased energy to process. Finding ways to stay balanced in mind and body is unique and different for everyone. I believe the practice of self care increases one's capacity to be of service to others and there are many valuable coping resources available. 

Here are a few offerings that may provide support. 

The U.S. Surgeon General talks about the importance of social connection as a way to assist feelings of loneliness, social isolation, and mental health challenges. Health and Human Services has provided specific actions on the healing effects of social connection. 

Tara Brach is a psychologist, author, and Buddhist meditation teacher. She has written books and offers donation based guided meditations and teachings. I have enjoyed her offerings in person and continue to listen as I appreciate her gentle style of blending eastern and western philosophy. I found her most recent podcast and conversation Living with a Courageous Heart in Times of Crisis helpful and insightful. 

The Melrose Health and Wellness Coalition has community trainings available to learn more about mental health awareness. These trainings are free and open to all. 

Every Thursday evening, the city of Melrose offers a Mindful Meditation in-person sitting group at the Milano Center in Melrose, MA. This is a generous and wonderful, free resource (donations accepted) within our community. I had the pleasure of attending a session recently and will be going to more as my schedule allows. 

Here is my teaching schedule for the month of May.

In addition to my weekly yoga offerings in Wakefield and Melrose (see below), I'll be subbing a few yoga classes at the YMCA in May. 

I hope you will join me on Saturday May 11 10:15a-11:15a for Gentle Yoga in Saugus, MA and on Tuesday May 14 6:30p-7:30p for Yoga Flow in Lynn, MA. 

Weekly in-person classes:

$5 drop in at Wakefield and Melrose Senior Centers. 

Monday Chair Yoga (11a-12n) in Wakefield, MA at the McCarthy Senior Center.

Thursday Gentle Yoga (8:45a-9:45a) and Chair Yoga (10a-11a) in Melrose, MA at the Milano Senior Center.

I'll continue to sub in yoga classes as I can at all 4 YMCA Metro North branches in Melrose, Saugus, Peabody, and Lynn. 

I have had requests for more chair based yoga videos and will record one soon. I'm also in the planning stages for a virtual summer yoga series through the Melrose Public Library. Details to follow.

You can find my free yoga videos here and my free guided meditations here.

Mandala is a Sanskrit word meaning both "circle" and "center" representing the visible world around us and the invisible world within us. 

May's new moon nature mandala honors the earth and flowers, bringing cheer and color therapy for mood boosting. This is a busy time of year, sending love out to all going through transitions. Change is constant and hope is essential. These mandalas symbolize intention in the ordinary moments of the day, staying connected to the earth as the seasons change. Look around your home, go outside for a walk, get into nature, see what beauty you can gather. Nature mandalas are easy to create, follow your inner wisdom. 

Ritu Sandhi + Spring Vegetable Soup

"Nature does not hurry, yet everything is accomplished."

Lao Tzu

 Ritu Sandhi, the seasonal junction.

Ritu = season

Sandhi = junction or meeting place

The transition of time that exists between the ending of one season and the beginning of another, can overlap. There are moments of what is to come and then there are moments of what was. This beautiful waxing and waning of the seasons is a place of beauty and honoring of Mother Nature. 

The practice of Ayurveda observes Ritu Sandhis as a period of about 2 weeks between seasons, but sometimes it can feel longer. Like yoga, Ayurveda is a practice of bringing balance to the mind-body-spirit connection. To stay in rhythm with nature's cycles, we pay attention to seasonal living or Ritucharya. Ritu translated as season and Charya translated as regimen. The seasonal shifting of Ritu Sandhi is a gradual process and if you are of the mindset that we, as humans are part of nature, then shifting gradually through rituals that support us during the seasonal transitions is essential. 

I'm writing this on a Thursday in early April, where it is wet, cold, and raining snow. There was no snow day called but how I wish there was! Instead, I'm gathering my warmest layers and waterproof clothes to walk my dog and get myself ready for work. Even though spring is here, I'm still sipping tea, enjoying cooked foods, and making soups. Why? because my body needs to transition slowly, I am nature, and I am moving gradually into the new season we are in. 

 On this chilly, wet day in early spring, I'm sharing a soup recipe I made this week that came out really good. It feels nourishing and balancing to support myself in ways that connect me with nature and the changing seasons. Spring is a good time to eat more vegetables and legumes, it's also a good time to eat your greens. The benefits of leafy greens are numerous and this soup recipe is versatile. I used kale as I had it in my crisper, but you could use collards, dandelion greens, red cabbage, baby spinach, Swiss chard, mustard or turnip greens. Legumes are a great source of protein, I had red kidney beans and frozen edamame, which was an interesting replacement for petite peas. I really like green squash (zucchini), so even though it's not in season yet, I added it to my soup to switch it up from the orange winter squash. 

Spring Vegetable Soup

Start with making a soffrito, which is essentially the same as a mirepoix, the essential foundation of soup and sauces, but uses olive oil instead of butter. 

Gather your ingredients, 2 leeks, 3 medium carrots, 2 celery stalks, 1 medium sized zucchini, 2 garlic cloves, and a piece of dried kombu.

Rinse 2 leeks with the root and green stalk cut off, slice your leeks in half lengthwise and wash in between the layers to remove any extra dirt, then slice the leeks into smaller half moons for your sauté. 

Wash and peel 3 medium sized orange and yellow carrots, slice into small cubes.

Wash 2 celery stalks and slice length wise and cut into small half moons.

1 medium sized green squash (zucchini) washed and cut into cubes. 

Add the diced vegetables to a large soup pot with 2-4 Tablespoons of EVOO (extra virgin olive oil) on low/medium heat, add a pinch of flake sea salt, cracked pepper, 1-2 teaspoons of red pepper flake, and 1-2 teaspoons of herbs de Provence. Stir and sauté until softened, about 5-8 minutes. 

Gently grate 2 peeled garlic cloves into your soffrito. I prefer this method for garlic as it's better for flavor distribution. Add in a piece of dried kombu (sea vegetable) for an umami taste and additional vitamins and minerals for your broth. 

Add 32 ounces of low salt vegetable broth (homemade or store bought). 

*Homemade vegetable broth is so easy, just save all your veggie scraps, put them in a large pot, cover with filtered water, and simmer for 20-30 minutes. Strain out all the veggies and you have veggie broth you can use immediately or freeze for later. 

Add 1 1/2 cups red kidney beans and 1 1/2 cup of green peas or edamame. You can use frozen peas and canned beans, just make sure the canned beans are salt free. 

Simmer the soup on low/medium heat for 20 minutes. 

Add any chopped leafy greens to the soup and simmer for another 10 minutes. I used a handful of kale that I cut the tough center rib out of, so the greens would be tender. Take the soup off the heat, let it sit for 5 minutes before serving. 

There are some delicious "extras" that boost the nutritional value and flavor of this soup. After serving the soup into a bowl, I added a spoonful of sweet brown rice miso. Miso is a savory, fermented food with anti oxidative and anti inflammatory benefits. I also added a few shakes of nutritional yeast, its nutty flavor has high fiber, protein, and B vitamins. I pre-cooked "pastina" pasta, which I remember eating as a child and added it into the soup for comfort value. Millet is a great gluten free replacement that has a similar texture and size. Enjoy!

Winter into Spring Yoga

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 Melrose Public Library website or call 781 665 2313 for assistance. Library yoga is a special tradition, I hope to see some of you there!

As a follow up to my Yoga for Strength 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.  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. 

Here are a few more yoga and meditation offerings for you to practice anytime, anywhere. 

Spring Flow focuses on twisting, balancing, and strengthening for enhanced circulation and energy activation.  Awaken Your Energy Body and Relax & Renew are guided meditations that may help support you during this season. 

Weekly in-person classes:

Monday morning Chair Yoga (11a-12n) in Wakefield, MA at the McCarthy Senior Center.

Thursday morning Gentle Yoga (8:45-9:45a) and Chair Yoga (10a-11a) in Melrose, MA at the Milano Senior Center.

I'll continue to sub in yoga classes as I can at all 4 YMCA Metro North branches in Melrose, Saugus, Peabody, and Lynn.