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Welcome to “My Better Day” May newsletter! Each month, “My Better Day” newsletter contains tips for your yoga practice, yoga quotes to bring yoga off the mat and into your life, affirmations to brighten your day and motivate, and more! It is my deep wish for your well-being that I send this newsletter to help make your day a Better Day! In This Issue: Yoga Quote, Practice Yoga Pose, Meditation on the Go, Chakrascope, Namasté, Dr. Seuss: "Today you are You, that is truer than true. There is no one alive who is Youer than You." Don’t you just love Dr. Seuss? He has the best way to express truisms lightheartedly. I found the above quote looking for one about living life to the fullest as a way to express honor to those who are no longer with us. The theme that kept popping out was that the best way to live life to the fullest is to live your life for yourself. Knowing just what makes us tick takes a lifetime of learning, as it should be; but I think we sometimes use other people’s lives as a barometer of what our life should be by comparison. We should resist the urge to compare ourselves to someone else. No one else has the kind of experiences you’ve had in life, or has your specific gifts. No one else can do what you can do or be what you can be in exactly the same way. You are “Youer than You”. Doesn’t that make you smile just saying that? You are your own authority.I’ve written a lot about living life to the fullest. So you know it’s one of my favorite topics. While we are creatively striving to find our joy, don’t forget to give yourself credit for being exactly who you are, where you are. Don’t forget to love yourself exactly ‘as is’. “Because during our lifetime, we are involved in a continual reincarnation of selves - being reborn regularly into new identities, new beliefs, new talents - it is imperative that we learn to accept ourselves now, as is. We may never get another chance to accept the self who looks back from the mirror today. By tomorrow she may be an entirely new person. If we accept her today, that new woman will be happier and more capable than the one who lives in our skin now.” The Woman’s Book of Confidence, Sue Patton Thoele. Those things you might consider your weaknesses are high signs for your strengths. The author of Growing the Positive Mind suggests that a quick way to know what your strengths are is to list your weaknesses. Try it sometime. I consider it a weakness that I worry so much, but that points directly to the strength that I am very detailed as a result. So I work on the excess energy of worry, and focus on what I can do now about the thing I’m worrying about - using those details - which I have become good at. You get the idea. “Your weaknesses are the opposites of the strengths you haven’t claimed. They are also reminders when you get off track to go to your strengths rather than to play with the fire of your character defects.” - Growing the Positive Mind by Dr. William K. Larkin. Growing the Positive Mind is a great book that talks about getting into an “UpSpiral” vs. a “DownSpiral” emotionally. “The ‘UpSpiral’ is a spiral of positive emotions and energy and you can be in that spiral 100% of the time. Just being aware that there is such a thing as an ‘UpSpiral’ starts to affect your choices.” This book shows you how to make positive emotions your norm. The outcome of being in an “UpSpiral” makes us more creative, solve problems faster and better, learn more quickly, score higher on every test of well being and on every test of life-satisfaction, and more. You can find the book on their Website at: http://www.appliedneuroscienceinstitute.com. There’s also a free “positive mind test” as well as a newsletter. Fun stuff! The follow-up book, StrengthsFinder 2.0 has an access code for you to take an online test that helps you find your strengths, your “top five theme” report, ideas for action, etc. I recommend it highly. http://www.strengthstest.com/strengths-tests/strengthsfinder-20-access-code.html We find it easy to dwell on our weaknesses as character defects. Considering that our defects are actually indicators for our strengths highlights that accepting ourselves as we are - supposed defects and all - is not only healthy, but serves the greater purpose of leading us in the direction we are meant to go. Almost makes you want to brag about your weaknesses, doesn’t it? Now every time we start to play the broken record we all have about what is wrong with us, we can stop it in its tracks by naming the polar opposites and owning them as our strengths. If you don’t have the energy to stop the record, at least consider the possibility that you can’t have the weakness without the corresponding strength. What’s more, per Dr. Larkin, “our weaknesses change, at the most, over the course of a life time no more than 3-7% and the upper ranges of that figure are only for those who consistently go to some kind of 12-step group or self-growth experience over a considerable length of time.” So not only should we be using them as they were meant to be used - to point us in the right direction - but trying to change them or get rid of them is apparently futile, per an expert on the subject. Another great option for stopping our personal “broken record” about what’s wrong with us is to write down those compulsive, fearful thoughts and organize them into clear statements. Sometimes just writing them down helps you to realize they aren’t as scary - or real - as they feel, and as you write them down you may even be coming up with solutions to them. If your thoughts are ungrounded, try this “thought stopping” idea I got from a book called Oracle Within by Dick Sutphen: “Since every thought programs your subconscious mind, understand that positive begets positive, while negative begets negative. Always notice compulsive thoughts immediately and say these words to yourself, ‘Success, Opportunity’. Then replace the negative thought with a positive one…and visualize yourself having what you want as if it were already accomplished.” I like to turn the positive “comeback thought” into an affirmation. This process is similar to the previous example of using your weaknesses as a pointer to your strengths. You are feeding your subconscious a “strength thought” immediately upon thinking the “weakness thought”. Yet another way to question those compulsive, painful thoughts is to use “The Work” by Byron Katie. “The Work” consists of four questions and a “turnaround", a way of experiencing the opposite of what you believe. The questions are: “Is it true? Can you absolutely know that it’s true? How do you react when you believe that thought? Who would you be without the thought? Byron says that “when I believed my thoughts, I suffered, but that when I didn’t believe them, I didn’t suffer, and this is true for every human being.” She says anyone can do “The Work” by visiting www.thework.com. The Website includes free materials to download, audio and video clips, a network of Work facilitators, etc. There is a peace in “trying easier”. Yes, we can continue to try to improve ourselves, but don’t forget to love yourself along the way ‘as is’. When you define yourself by your name, job, accomplishments, failures, material possessions, beliefs or emotions, you are not giving credit to the full “you”. “You have a power that has nothing to do with what you do, or what you say, or who you now, or what you know, or who you are, or what you look like, or your skills, or your talents, or what you have. It is your presence.” - Paul Williams. (Kind of like Dr. Seuss’ version - “You are Youer than You!”) You are more than any of those things. Your beliefs are really only important because you believe them. Ask yourself right now, “Can I honor my beliefs and yet understand they are not a true reflection of reality?” (Source: A Year of Living Your Yoga, Judith Hanson Lasater, PhD, PT.) Yes, goals make us tick, but it’s the allowing for the perfection of life to come to you without struggle that is the gift of living your life as you do on your yoga mat. I tell my students to ask “how can I find ease in my body with this pose”. Trying easier is like that. You take the end goal and then decide how your body - your life - best exemplifies it. Comparing yourself to someone else is not the way to go. There way is not your way. Your way is unique to you. Remember, “No one is Youer than You”! Deciding that THIS is the way YOU do whatever it is you are doing bypasses the struggle to be something you are not and bypasses the need for approval from an outside source. Needing approval is based upon doubt. Comparing yourself to others is based upon doubt. “Power lies in individuality and the ability to see yourself through your own eyes and not the eyes of another.” - The Power Deck, Lynn V. Andrews (Featured in last month’s newsletter). Accepting YOUR unique path in life, pitfalls and all, is loving yourself ‘as is’, is “trying easier”, is seizing YOUR day. Remember that being in an “UpSpiral” means you are enjoying and are satisfied with life. It’s okay to not struggle . Sometimes I think we approach life with the idea that it’s supposed to be all struggle when we were meant to enjoy being as much as doing. Doesn’t it feel like a huge weight off your shoulders that you can simply be you - “Youer than you”? My favorite author, Wayne Dyer likes to say “we are a human being not a human doing”, as well as, “You cannot always be number one, win a contest, get the merit badge, or make the honor roll, but you can always think of yourself as an important, worthwhile person.” The “Desiderata” has always been one of my favorite quotes and has hung in my office for many years. Within its wisdom words, it says: “If you compare yourself to others, you may become vain and bitter; for always there will be greater & lesser persons than yourself. Enjoy your achievements as well as your plans.” I mentioned in the opening paragraph that my theme for this month’s musings stemmed from my search for a quote on living life to the fullest as a way to express honor to those who have passed. I was deeply saddened by the tragic plane crash of Polish leaders and members of the original Katyn massacre's families. My heart goes out to the Polish Nation, and my thoughts and prayers are with my family members in Poland. Part of my being - excuse my play on Dr. Seuss - “Me-er than Me” is my deep love for my heritage which stems from my deep love and respect for my parents and all they went through in Poland. I’m sure we all have people like this in our lives that have shown us “in spades” how to be our own person. So here’s to those people, here’s to living our lives to the fullest our way because we are still able; and because we know and love people who would have had it no other way. Downward Facing Dog (Sanskrit terms: Adho Mukha Svanasana ) Benefits:
This pose is used as a transition between other poses. Last month I mentioned child’s pose was a preparation pose for downward facing dog, giving beginners the exact extension needed for downward facing dog (when the arms are overhead and the palms are facing the floor). Child’s pose was also noted as a substitution for downward facing dog pose during sun salutations. So we get into downward facing dog pose by starting in child’s pose with the arms overhead, elbows straight, and palms on the floor, fingers spread wide. Inhale, tucking your toes under; and exhale, raising your buttocks up to the sky as you press your palms down into the floor moving your thighs up and back. Keep your arms straight, feet pointing straight ahead in line with the hands, and press your chest toward your thighs and shins. Keep your head between your arms and the top of the head aiming towards the hands. The middle finger is in line with the shoulder. Initially keep your knees in a slight bend and heels lifted away from the floor to help extend the spine. (Photo #1) If you back rounds, keep your knees bent. Otherwise, you can proceed to alternate pedaling of the feet one at a time, allowing one heel at a time to extend toward the floor, and waking up your calves for a few breaths (not pictured).
Then sink both heels toward the floor without rounding your back or locking your knees. Keep your shoulder blades squeezed against the back widening them toward the tailbone. Resist the urge to sag at the middle, which compresses the spine, by keeping your spine stretched out and long. You should be feeling the energy in the spine flowing upward from the neck to the buttocks rather than the other way around. (Photo #2)
Advanced options:
Beginner’s tip: Still unsure on your form or new to yoga? You can try a practice pose.
Other modification: For high blood pressure or headaches, try supporting your head on a bolster or block, ears level between arms. This version has also been said to relieve menstrual discomfort (Photo #8). Contraindicated for:
Counting breath meditation: Sitting comfortably, relax your body, eyes closed or half closed - if it feels comfortable, tongue resting on that spot behind the upper teeth. (There are two nerve endings there of opposite polarity, and the tongue acts as a shunt or grounding loop to facilitate energy flows in your body during breaths.) Breathing naturally, allowing the breath to slow to its own natural rhythm. Start counting ‘one’ as you inhale, ‘two’ as you exhale, etc., until you reach ten, and then repeat. Another variation of this would be counting only on the inhale. The Walking Meditation book by Nguyen Anh Huong & Thich Nhat Hanh also reviews counting your breaths with similar simplicity: On the inhale say “in, one,” and on the exhale say “out, one” continuing up through ten, and working your way up to 15 next and perhaps 20. The authors suggest doing this ten count breath once in the morning and once in the evening. If you found the above interesting, please consider taking my meditation “how to” classes. Visit my Web-site, www.betterdayyoga.com, for details. If you are familiar with chakras, then you can tell from my logo that I love chakras. The rainbow-colored spheres within my logo are representative of the chakra system within the body. If you are unfamiliar, here’s a quick lesson: There are seven energy centers called chakras (literally “wheels”) that store energy/life force/prana. They are along the spinal column and correlate to major nerve ganglia branching forth from the spinal column. Each has a different relationship to a gland in the body’s endocrine system. Each stimulates different organs and systems in the body. Hatha Yoga activates these energy centers releasing the energy that flows through the spine. Yoga helps these energy centers/nerve bundles to function correctly clearing blocks that may be there. Each chakra also is associated with a mental/emotional focus. In each newsletter I’ll highlight how you can work with a particular chakra to correspond with the season.
They say April showers bring May flowers. So let’s focus on green and the chakra that resonates to it, the heart chakra. As I write this, the new buds are everywhere! By the first of May, they’ll be in full bloom. What can you do now to open up your heart to being in full bloom? My musings in the opening of this newsletter talk about loving yourself ‘as is’. That means unconditional love. THAT’S what the heart chakra is all about - loving unconditionally. We also talked about the beliefs we have in our mind and realizing that some beliefs in our mind aren’t necessarily reality. They are part of that broken record we play to ourselves about all the things we think are “wrong with us”. Just as we were shown that our weaknesses point to our strengths, we can use our voice to our benefit - to be the bridge between our heart and what our mind believes. THAT is using our throat chakra energy and it resonates to the color blue. So let’s work with both our heart and throat chakras this month to connect our hearts with our minds, keeping them on the same team. I highlighted the “green” heart chakra in my February newsletter focusing on love (http://betterdayyoga.com/feb10.htm). So I’ll be recapping a bit this month. The throat chakra is about expressing the truth within your heart and the ideas in the mind. If you aren’t loving yourself unconditionally ‘as is’; and your mind is playing a broken record about all of your faults, then your heart and throat chakras need some tweaking! Aside from using the suggestions from February’s newsletter about taking care of you and making yourself your first priority, speaking your truth requires knowing the truth in your heart. So what is your truth? Have you uncovered your strengths as suggested in the beginning of my newsletter? Just as your weaknesses point to your strengths, your strengths will be best put to use by manifesting your passions. THAT is your truth. You can rest assured we all came here with special gifts that were meant to be expressed, and your throat chakra is about expression. Opening the throat chakra means clearing the way for your creativity to shine, be that what it may. This chakra presides over your will, your power of choice. Without a vehicle to express it, your passions stay bottled up inside benefiting no one and perhaps doing you harm from the lack of expression. You have to will your passions into being. You have to get up and “do” and speak up and “say”. Putting a voice to your heart is as vital as saying or showing “I love you” to those you care about before it’s too late. Your expression is the road through which you unleash what’s inside. “Most men lead lives of quiet desperation and go to the grave with the song still in them.” – Henry David Thoreau (1817 - 1862) American Author. You were meant for expression! Our bodies were built for it, they thrive on it! If you don’t express, what you don’t express will eat you up. I had mentioned in my March newsletter (http://betterdayyoga.com/mar10.htm) that a local, internationally known yoga instructor and gifted chakra reader, TeriLeigh, told me that my dominant chakra was the throat chakra. She also shared that it had been a bit blocked. So upon hearing that, she suggested that the yoga and other classes I teach would help work on unblocking that energy. How do YOU express yourself? She had also suggested singing - not professionally necessarily (thank goodness for the general public!), but perhaps in the shower, or the car, or chanting before your yoga class (which I’ve given you a taste of in the mudra section below). The point being that using those vocal chords helped release the energy there. Now to even the most skeptical reader on the subject of chakras, it has to make sense that the nerve ganglia branching forth from the spinal column at the throat center area (see my description of chakras at the intro to this section) would benefit from the stimulation of using the voice. “If you don’t use it, you lose it!” Also, we’ve all experienced the healing benefits of sound. But did you know that sound that YOU generate not only has the potential to have healing energy for others, but also for yourself? ”We receive energy from listening to the chant but at the same time experience calm and tranquility.” There’s a study that was done with monks in a Benedictine monastery in France just after the Second Vatican Council. They had recently decided to eliminate the chanting that had been done at the monastery for hundreds of years. As a result, the monks “became extremely tired and prone to illness. Upon reinstating the chanting routine, they reverted back to their usual stamina and exuberance for life.” http://www.nancywatters.com/sacredworldsong/articles/How-Chanting-Boosts-Health.pdf So sing in the shower or car at the top of your lungs daily! It does a body good! It let’s your body knowthat you care about you enough to release the pressure valve of expression. Your heart chakra meets your throat chakra and vice versa. Your unconditional love for yourself meets your promise to yourself to let “you” out to play - to be “youer than you”. Play - have you played lately? “Play” as a form of expression! Play lets you know you are taking care of you. "We don't stop playing because we grow old; we grow old because we stop playing." – George Bernard Shaw. “In every real man a child is hidden that wants to play.” - Friedrich Nietzsche. "Taking excellent care of your emotional health and well-being can make your RealAge as much as 16 (!) years younger.” (Source: RealAge.com). If you haven’t heard of the “RealAge” Website before, there’s a neat test you can take that tells you the biological age of your body. So let your heart out to play using whatever form of expression you enjoy be it speaking, singing, drawing, designing, playing, or any other way you can think of! Just as singing in the shower does a body good, doodling is good for your physiological health, helping to keep your mind alert: http://news.bbc.co.uk/2/hi/health/7912671.stm. Writing is a great way to express yourself. Journaling is a great way to put your feelings on paper, and doesn’t need to be viewed by anyone so you don’t have to worry about grammar, etc. Just let whatever is inside of you out. I have a journal to document my dreams, and one for favorite affirmations. There’s also a third for when I just want to put some feelings down. I have used Julia Cameron’s “morning pages” practice outlined in her excellent book, The Artist’s Way, as a way to free up creativity as well as to vent what’s bottled up to understand what may be going on inside. If you are writing about your passions, you are working with both your throat and heart chakras, so try that. So do you see how your heart chakra - loving yourself and others unconditionally - working in unison with your throat chakra - expressing what’s inside - is the key to empowering you to be “Youer than you”? If you don’t let it out, not only won’t the rest of us know the valuable pearl that’s in you, but neither will you. Breathwork: This breathwork can be done in a seated position, or sitting in a kneeling position with your buttocks on your heels. Use your index fingers to plug your ears. Inhale through the nose and exhale humming softly. Repeat as many times as desired being aware of the vibration in the throat, mouth, cheeks, lips, sinus and forehead. Notice how the humming helps regulate your breath and lengthen your exhalation making the exhalation more complete. It is recommended for singers, teachers, public speaking, as well as for helping with throat problems. Visualization and Affirmations: End your visualization with a cup of your favorite hot beverage, breathing in the warmth and letting it nurture you. Feel it enter your lungs and warm your heart. In addition to the affirmations found in the February newsletter from the archives referenced earlier, you can also try some of the following :
“Listening to the sound of your own voice can help you express yourself. Tape yourself reading your affirmations out loud and then play them back to yourself while you sleep.” Sources: The Woman’s Book of Confidence, Sue Patton Thoele, The Don’t Sweat Affirmations, Richard Carlson, PhD, *Loving Kindness meditation from Chakra Meditation by Swami Saradananda, The Pure Heart of Yoga: Ten Essential Steps for Personal Transformation A possible diet for the throat chakra would be light foods such as grapes, salads, herbs, and plain yogurt with a teaspoon of honey for the throat. Slippery elm in tea or lozenge form is a treat for the throat as well. “The throat chakra is associated with the thyroid gland which requires iodine, tyrosine (an amino acid), zinc, vitamin A, vitamin E, copper, selenium, and the omega-3 fatty acid and oleic acid. Adding sea vegetables to your diet can be helpful for supplying some of the ingredients listed above.” Chakra Balancing by Anodea Judith. Aromatherapy Heart and Throat Chakras: Throat chakra scents include bergamot, chamomile, eucalyptus, peppermint, myrrh, and lavender. Note lavender, eucalyptus, and peppermint are scents for both the heart and throat chakras, or why not try a blend taking a favorite scent from both categories? Gem therapy and the Heart and Throat Chakras: Gemstones amplify the energy when placed in contact with your chakras. For those of you unsure on this subject, consider that it’s scientifically proven that everything is energy. Nothing is really solid. Why wouldn’t the energy of a stone work effectively with the energy in our bodies just as some research speculates that the energy of computers, cell phones, and microwaves may affect our bodies? At the very least, I find that holding a favorite stone is like a talisman for me, or a “worry stone”. As my favorite author, Wayne Dyer, likes to say, “If it’s a placebo effect, I’ll take two”. A quick review of gem therapy for the heart chakra includes: Rose quartz, malachite, green tourmaline, ruby, green emerald and aventurine, among others. If gem therapy interests you, you can find a great selection at www.crystallinelight.com or you can also link to her Web site from my links page at www.betterdayyoga.com. I’ve known Jennifer, the owner, for many years and love her products! Yoga poses for stimulating the Heart and Throat chakras: As mentioned earlier, all yoga poses work each of the seven major chakras with specific ones addressing specific chakras. As a review, poses that open your heart center chakra include fish pose, bow pose, camel pose, yoga mudra pose done while standing and cobra pose, among others. My favorite heart chakra yoga pose is supported fish pose using blocks. My favorite throat chakra pose is, again, supported fish pose using blocks. Others would be shoulderstand, cow pose and bridge pose, among others. Enjoy!
Mudra for Prosperity This month’s mudra is the mudra for prosperity and I decided to use it for this month’s newsletter after receiving a demonstration of it from one of my favorite yoga e-zines, YogaMint. The demo combines the mudra with a mantra and breathwork so if you are new to these practices, please keep an open mind and remember to take in what resonates with you. The video starts with a mantra meditation said to “help you realize your own value - the value within you and around you. You are wealthy!” (This continues to ring out the overlying theme of this month’s newsletter - loving yourself unconditionally and most especially ‘as is’. Don’t let the wealth theme of this mudra fool you. It doesn’t necessarily mean monetary wealth!” We’ve talked a lot about living life to the fullest. That includes living a prosperous life! With this mudra, you “rid yourself of any mental and emotional energy blockage in your past that stands in your way. You receive healing power into your palms with the motions of your hand positions. Practice this mudra for 11 minutes a day and the recommended four weeks, and see what happens. It will help to clear your path and reward your efforts." Sit with a straight spine and place the sides of your index fingers together, with thumbs hiding underneath the palms, palms facing the ground. (See photo #9 referenced below. The video says to have the right thumb underneath the left and to place the palms up at the heart center with the hands up at 60 degrees which is said to be an angle that cuts through all blocks). Press the sides of the index fingers together firmly and hold for a second (Index fingers are described in the video to be wisdom fingers. You will have new wisdom.) Next, turn the palms toward the ground again, always keeping the sides of the hands touching. Each time you reverse the position of your hands, repeat the mantra “Har” (The seed sound of prosperity - to move mountains). Continue three to eleven minutes. Breath: Short, fast breath with each change of hand position. Breathe from the naval and repeat the mantra. Source: Healing Mudras. Yoga for your hands, Sabrina Mesko and video referenced below. http://www.yogamint.com/_webapp_3005237/Wealth_will_come_to_you I love affirmations and use “oracle” decks to provide a positive boost in the morning or whenever I need a lift. It’s my way of telling the Universe I’m open to listening to their message: “Have at it!” “I’m listening!” “Tell me more!” I hope you enjoy as I introduce some of my favorite cards and quotes in my newsletters! These make great gifts for any occasion as well as can be used as inspirational hand-outs in class if you are a yoga instructor. This month’s deck is by an author I’ve admired for over twenty years - Shakti Gawain! Her book by the same name - Creative Visualization - has inspired countless readers. I’d highly recommend both! Both the book and deck of cards to “Use the Power of Your Imagination to Create What You Want in Your Life”. You can buy your very own at: http://www.shaktigawain.com/booksandmore.php Creative visualization is the art of using mental imagery and affirmation to bring about positive changes in your life. Beloved quotations from personal growth pioneer Shakti Gawain grace these beautiful cards. Additional commentary and guided meditations illuminate the quotes, and the built-in frame displays favorite inspiration cards for ongoing contemplation. Conveyed in Shakti’s warm and encouraging voice, this deck is a practical companion on the path of personal empowerment, goal achievement, and life mastery.
Back of card text: Have fun with it. “I have fun visualizing what I want.” Back in my November newsletter (http://betterdayyoga.com/nov09.htm), I highlighted one of my favorite decks - a wonderfully whimsical, inspiring, thought-provoking Enrichuals© deck, created by local author, artist and creativity coach, Suzanne Vadnais Monson. Refer to the November newsletter archive for a sample card. Suzanne has graciously agreed to let me make them available on Better Day Yoga’s product page online! http://betterdayyoga.com/products.htm
What do joy, laughter, and love have in common with yoga? You already know that yoga makes you feel good. You and your fellow classmates may even notice you are more inclined to release into giggles in your yoga class than in other situations. (There’s even a yoga referred to as “laughter yoga”!) Or perhaps you notice you feel a stronger connection to your classmates after doing yoga together. Well now we know why! “Imaging studies show that the parts of the brain associated with joy, laughter, love and concentration light up when people hold a yoga pose,” notes Mark Pettus, MD, of the University of Massachusetts Medical School in Worcester. Dr. Pettus was also quoted on ABC’s Good Morning America: "If someone were to hand me a blank piece of paper and say, 'Mark, you know, put down something on that paper that would have an impact more than anything on potential to reduce disease risk, to improve health and vitality,' it would be yoga," Pettus said. To read more: http://www.more.com/2024/10669-proof-yoga-fights-stress
You can hear the full CD during one of my yoga classes, or purchase it for your own listening pleasure at http://www.yogafit.com/PROD/music/CD016.shtml You can find samples of the tracks at: http://www.sequoiarecords.com/x703cd/Garden+of+Serenity.html
At Vita Bella we offer a holistic approach to revitalize your whole being by addressing the mind, body, emotional and spiritual self. Services include: aromatherapy; brain gym; emotional release; healing touch; massage; yoga; meditation classes; facial exercise classes; skin care; individual, family, couples and group therapy; and poetry therapy. Spirit River Gallery & Exchange is a place of education, classes & lectures; books, gifts & art; and a place where one can come for spiritual counseling from a variety of established and up-and-coming intuitives, and rejuvenation from healers. GRAND OPENING May 1, 2010 at Spirit River Gallery & Exchange, Anoka , MN Come join us on May Day/Beltane for the Grand Opening event for Spirit River! Many of our retail, class and event vendors will be on hand to meet and mingle throughout day. Live music from a few of our friends—and the ambiance is set. Darcy will be offering Henna tattoos from 12-5 PM as part of the festivities. It’s also “Diva Days” in Anoka , so don’t forget to check out the other wonderful shops and restaurants in Anoka ! Tuesday, May 4, 2010 at Spirit River Gallery & Exchange, Anoka , MN Facial Exercises, Acupressure, and Massage Turn back the hands of time and learn some basic facial exercises that add muscle tone and a fresh glow to your complexion - and have a lot of fun in the process! No needles, or chemicals involved. Be prepared to touch your own face. Time permitting, I’ll also cover some facial acupressure points and self-massage techniques. Girl’s Night Out Spring Market May 12, 2010 at Vita Bella in Little Canada, MN TRY A FREE YOGA CLASS — come early to register and come comfortably dressed. Please refer to my class schedule link http://betterdayyoga.com/class.htm for class times at both my Little Canada and Anoka locations. “ What good is a belief if it does not benefit your life?
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by Robert Butera, The Book of Chakras by Ambika Wauters. 
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