Tuesday, October 1, 2024

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.

Tuesday, September 17, 2024

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!

Saturday, August 31, 2024

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. 

Thursday, June 20, 2024

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 breathI 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. 

Wednesday, May 1, 2024

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. 

Thursday, April 4, 2024

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!

Friday, March 1, 2024

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.

Saturday, February 3, 2024

February offerings {sharing the love}

 

Welcome February, 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. 

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. 

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 winter foods. 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.

Here are a few practices to help sustain your self care.

A few years ago I wrote Heart Light Meditation 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. 

Back to Your Heart 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.  

Low Back Love 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. 

February {open-hearted} Flow is a ~60 minute heart centered flow with breath connection.

Monday morning Chair Yoga (11a-12n) in Wakefield at the McCarthy Senior Center will continue as well as Thursday morning Gentle Yoga (8;45a-9:45a) and Chair Yoga (10a-11a) in Melrose at the Milano Senior Center

Those who are 60+ in surrounding towns and cities are welcome. 

There will be NO class on Monday 2/19/24.

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. 


Here are a few more generous offerings from friends and colleagues. 


Please join my friend Linda Sheehan of Kind Kitchen 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. 



2024 marks twenty years of learning reiki, 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. 

Save the date for Moments of Serenity Mindful Living studio open house this February. 

Monday, January 29, 2024

Winter Foods

 
"Learn to cook, try new recipes, learn from your mistakes, be fearless and above all have fun." Julia Child
 

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. 

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 Ritucharya. Ritu meaning season and Charya 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. 

Ayurveda practices can gently guide us towards harmony within nature. 

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. 


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.


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. Potato leek soup 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. 



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 blood pressure and cholesterol. Allicin is the medicinal compound present in garlic and may boost immune function. 


Here are some simple health tips for winter to help keep you balanced throughout the season. 

Rest: 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. 

Reduce Stress: Limit screen time, read a book, listen to music or a guided meditation. Try the beautiful practice of abhyanga, an Ayurvedic warm oil self massage that reduces muscle stiffness, lowers blood pressure, 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. 

Exercise: 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 walking in winter and a great way to connect with nature if you choose the woods and trails off the beaten path. 

Nutrition: 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. 

Herbs: 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. 

Thursday, December 21, 2023

Winter offerings: Yoga + Meditation for you 💫


Winter is here and it is a season filled with light, warmth, rest and growth. 

Like the new moon times of the year, winter can be a special time of going within and caring for ourselves. 

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.

Here are a few practices to help sustain your self care.

Gentle Chair Yoga 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.

Rest & Restore 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. 

Winter Solstice Flow 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. 

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. 

www.mcnaa.org

www.naicob.org

Thanks for contributing to the collective care of this community by showing up just as you are and continuing to inspire me. 

Wishing you all an easeful close to 2023 and a spark of hope to ignite our New Year.

Warmly,

Michelle



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

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. 

Sunday, November 19, 2023

November gratitude


Thanks to all who registered for our 'Flow into Fall' 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 'Winter into Spring'  session next year. 

I couldn't have asked for a better 'Yoga for Strength' 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 Yoga for Strength (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?

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. 

Monday morning Chair Yoga (11a-12n) in Wakefield at the McCarthy Senior Center will continue as well as Thursday morning Gentle Yoga (8:45a-9:45a) and Chair Yoga (10a-11a) in Melrose at the Milano Senior CenterParticipants must be 60+, those living in surrounding towns and cities are welcome.

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 Rebecca Solnit. 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.
 

I am so grateful for being able to teach affordable and accessible yoga in my community. 
Thank you for being there and for showing up.
Wishing you all a beautiful week of thanksgiving. 

Warmly,
Michelle 

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. 


Sunday, August 27, 2023

Fall Yoga + a NEW Guided Meditation!

"We're all golden sunflowers inside."

Allen Ginsberg

I will be teaching a 'Yoga for Strength' class on Monday mornings at the Saugus YMCA starting September 11, 9:15a-10:15a. This class will run through October 23. 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. For more information, please visit the Saugus YMCA webpage.


I will continue to teach Yoga every Thursday morning (8:45a) and Chair Yoga (10a) in Melrose at the Milano Senior Center as well as Monday morning Chair Yoga (11a) in Wakefield at the McCarthy Senior Center starting after Labor Day. Senior yoga is for those 60+ living in surrounding towns and cities are welcome.


This fall I'm looking forward to sharing another 4-week ZOOM series hosted by The Melrose Public Library. Flow into Fall 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. Registration opens October 11.

Yoga Sub Classes:
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.

Also, check out my newest guided meditation on Insight Timer!  
'Moving With The Breath' is a versatile meditation that may be enjoyed as an energizing practice upon waking or a calming practice before going to sleep. 
Listen here!

Please reach out with any questions or inquiries.
Michelle 

I've been making nature mandalas since 2020. Mandala is a Sanskrit word meaning both "circle" and "center" representing the visible world around us and the invisible world within us. 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.