Fall Yoga Care + links to recipes, movement, meditation, + more...

 

The beauty of fall is here! I hope you are all enjoying these first few weeks of the season. The Fall Equinox came and went symbolizing balance, blessings, gratitude, reflection, and release. The days are getting shorter, nights are longer, and the full harvest moon is this week. The bounty of the garden brings delicious food to the table and I love to cook. Back in August, I had an abundance of heirloom tomatoes. I picked them a little early and set them on a sunny window ledge to ripen. I then packed them up and brought them on vacation with me as we were visiting friends, which gave me an opportunity to share a dinner. The best part was that I cooked with my youngest son and taught him how to make a garden tomato sauce. For more about heirloom tomatoes and the tomato sauce recipe, click here. 

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

I'll be sharing another FREE 4-week yoga series at the Melrose Public Library Wednesday evenings 7:00 pm to 8:00 pm starting October 22. Expect a gentle/moderate mat yoga flow where we will move from seated to standing to lying down poses. Register for each class on the MPL website or call 781 665 2313. 

I started a monthly 'Movement Challenge' back in September and I have a new one for October! 

You can find them here (September) and here (October).

'Unfold & Unwind' is a guided meditation honoring our connection with nature, highlighting the transition of fall into winter.

Weekly in-person yoga classes:

Wednesday Chair Yoga (10a-11a) at the Melrose YMCA.

Thursday Mat Yoga (8:45a-9:45a) + Chair Yoga (10a-11a) 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. 

FREE yoga videos on YouTube

FREE guided meditations on Insight Timer

Mandala is a Sanskrit word meaning both "circle" and "center" representing the visible world around us and the invisible world within us. I made this nature mandala in celebration of the Fall Equinox to honor the beginning of fall, the harvest season, and the balance of day and night. Enjoy the beauty of my last garden blooms; marigolds, sunflowers, hydrangea, and the glorious dahlias surrounded by a rosemary ring. 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. 

P.S. I LOVE dahlias! ALL the different colors, shapes, and varieties with their petals unfolding towards the sun creating visible geometry in nature. I'm including a few photos of the dahlias in Gloucester, MA planted by the Generous Gardners, a volunteer gardening community.

💗

Yoga for Community Care + Spring/Summer offerings

 

 Each year, I look forward to the beauty and cheer from the flowers. I love finding my favorite blossoms and wait each spring season for the glory of the lady slipper orchid to bloom in the woods close to my home. These endangered flowers show up at the end of May into June and stand strong in a sea of dead leaves and dirt. Their presence is essential for maintaining our ecosystem relying on a process of symbiosis to grow and thrive. The symbolism and history of the lady slipper or moccasin flower, is rooted in Native American folklore telling the story of a brave, young woman searching for medicine to save her tribe. As she journeyed, she lost her moccasins in the snow, collapsing with swollen, frozen feet. The lady slipper that grows in spring is said to sprout up where her footprints once were, and remains a reminder of strength, courage, and the healing power of flowers. Honoring those who came before us and sharing these stories brings perspective to the power and purpose of nature.

Nature is all around us, we are connected to every moment and seasonal/climate shift. As urban populations grow and environmental degradation increases, the human nature connection is vital to preserving biodiversity. Promoting sustainable practices, ensuring access to green spaces for all, and making nature connection a priority can ensure our health and well-being. Spending time in nature has positive effects on our mental and physical health, reducing stress, improving mood, and alleviating symptoms of anxiety and depression. 

Nature is the great connector, serving to inspire creativity, resilience, emphasizing a greater sense of connection with others and the Earth. Erich Fromm's use of the word 'biophilia' describes the human drive to connect with nature and other living things influencing all aspects of our health. Whatever season we are in with nature and our lives, taking the time to observe, notice, and be present has powerful benefits threading us together in this big, expansive, unknown universe we live in. 

This time of year is busy as work/school schedules change and we look toward warmer weather and summer vacations. Finding time to slow down and enjoy the quiet moments of stillness through all the action and movement our busy days bring is at the heart of yoga practice. 

I hope you will join me for a FREE in-person or virtual 4-week yoga series through the Melrose Public Library. We will meet Friday mornings in June at 11:00 AM for an hour long yoga practice. Each class will include accessible yoga poses, attention to breath, and mindful awareness to bring in supportive care and community connection as we shift from spring into summer. Suggested props for class include a yoga mat/towel, and/or blanket, strap, yoga blocks, extra pad for knee cushioning, and an optional eye pillow. Classes are free and open to all to join, expect a a moderate yoga flow where we will move from seated to standing to lying down poses. Register online for either in-person or virtual attendance. If attending in person, please allow extra time for parking and settling into class. 

Yoga and meditation highlights for this season:

Mobility Flow {for the upper body} is a ~ 26 min practice that focuses on releasing tension and tightness in the head, neck, shoulders, and arms.  

'Soften & Shine'  is a guided meditation honoring the beauty of spring into summer.

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

Weekly in-person yoga classes:

Wednesday Chair Yoga (10a-11a) at the Melrose YMCA.

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

*NO YOGA on 6/19/25 and 7/3/25.

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

For June, I'm scheduled to sub Yoga Sculpt on Wednesday 6/11 8:30a-9:30a at the Melrose YMCA .

FREE yoga videos on YouTube

FREE guided meditations on Insight Timer

Mandala is a Sanskrit word meaning both "circle" and "center" representing the visible world around us and the invisible world within us. I made a nature mandala for our current new moon cycle that leads us from spring into summer. The scent (grape juice & honey) and sight of the purple bearded iris is a spring favorite ~ symbolizing passion and action surrounded by allium flowers, pansy, mint, and bright yellow coreopsis. These small moments help me to stay clear and focused on my intention/goals for this season.

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.

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. 

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.

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.

 Metro North YMCA

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.