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November Cancellations
PLEASE MARK YOUR CALENDARS FOR ALL THE FOLLOWING CANCELLATIONS:
NOVEMBER
11/2824 – Thurs THANKSGIVING – NO CLASSES. Enjoy the Holiday
11/30/24 – Saturday – 9:30 Beginner class is canceled. There will be an 11:00 Intermediate class.
DECEMBER
12/7/24 – Saturday – 9:30 Beginner and 11:00 Intermediate classes are canceled.
No classes on Christmas Eve and New Years Eve.
SIMPLE MEDITATION EXERCISES BY THICH NHAT HAHN
- Half-smile when you first wake up in the morning
Hang a branch, any other sign, or even the word “smile” on the ceiling or wall so that you see it right away when you open your eyes. This sign will serve as your reminder. Use these seconds before you get out of bed to take hold of your breath. Inhale and exhale three breaths gently while maintaining the half smile. Follow your breaths.
2. Half-smile during your free moments
Anywhere you find yourself sitting or standing half-smile. Look at a child, a leaf, a painting on the wall, anything which is relatively still, and smile. Inhale and exhale quietly three times. Maintain the half smile and consider the spot of your attention as your own true nature.
3. Half-smile while listening to music
Listen to a piece of music for two or three minutes. Pay attention to the words, music, rhythm, and sentiments. Smile while watching your inhalations and exhalations.
4. Half-smile when irritated
When you realize you’re irritated, half-smile at once. Inhale and exhale quietly, maintaining the half-smile for three breaths.
5. Half-smile while letting go in a lying position
Lie on your back on a flat surface without the support of a mattress or pillow. Keep your two arms loosely by your sides and your two legs slightly apart, stretched out before you. Maintain a half-smile. Breathe in and out gently, keeping your attention focused on your breath. Let go of every muscle in your body. Relax each muscle as though it were sinking down through the floor or as though it were as soft and yielding as a piece of silk hanging in the breeze to dry. Let go entirely, keeping your attention only on your breath and half-smile. Think of yourself as a cat, completely relaxed before a warm fire, whose muscles yield without resistance to anyone’s touch. Continue for 15 breaths.
6. Half-smile while letting go in the sitting position
Sit in the half or full lotus, or cross-legged, or your two legs folded beneath you, or even on a chair, your two feet touching the floor. Half-smile. Inhale and exhale while maintaining the half-smile. Let go.
Enjoy! Know peace!
Daily Stretching Routine-using Ujjayi Breath (Darth Vader breath)
- Overhead Stretch
- Hold the Overhead for 5-10 Seconds
- Chest Opening
- Hold Chest Opening for 5 seconds
- Shoulder Rotations
- Side Bend All stretches are done with the Ujjayi breath
- Hold Send for 5 seconds
- Forward Bend
- Hold Full Forward Bend for 5 seconds
- Standing Twist
- Chair Pose
- Stomach Lift (A&P)
Methods of payment since the Studio closed and all classes are now on Zoom.
Since the Studio has closed you can still use a credit card on Square to pay for 1 or more classes. All classes are $12. If you do not wish to use a credit card you have the option of sending a check to: Kathy Zawadzki – Yoga P.O. Box 751 Buffalo, NY 14220
As always if you have any questions or comments feel free to contact me by phone, text, or e-mail.
Did you see the PBS special on Improving Memory?
These were 6 Memory Boosters mentioned on the show I thought to pass on. 1)Pay attention (mindfullness), 2) Movement – even if only 10 min. a day, 3) Sleep 7-9 hrs. a day, 4) Joy conditioning – focus on the joyful times not the sad times, 5) Meditation start with 5 min. a day, and 6) Life-long learning – study a new language, learn to play an instrument, read or listen to Audio books.
We exercise the body, but we need to exercise the brain too. The show also emphasized doing Brain Games either on the computer or phone.
PLEASE REMEMBER to always check the website especially before registering. .
The News page will give information regarding any updates, cancellations or changes to zoom classes. You can always contact me by phone, text, or email with any questions and I will get back to you as soon as I can.