News

CANCELLATIONS FOR DECEMBER

Dec. 10 Sat.  –  9:30 class and 11:00 class

Dec. 24 – Christmas Eve. – 9:30 class and 11:00 class

Dec. 31 – New Years Eve. 30 class – 9:30 class and 11:00 class

Since there will be 3 Sat. classes in Dec. that are canceled maybe you will be able to try one of the other classes on the schedule or you can look up some past handouts to review and do some home practice at the same class time you are accustomed to.

SIMPLE MEDITATION EXERCISES BY THICH NHAT HAHN

  1. 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)

  1. Overhead Stretch
  2. Hold the Overhead for 5-10 Seconds
  3. Chest Opening
  4.  Hold Chest Opening for 5 seconds
  5.  Shoulder Rotations
  6. Side Bend                                                                      All stretches are done with the Ujjayi breath
  7. Hold Send for 5 seconds
  8. Forward Bend
  9.  Hold Full Forward Bend for 5 seconds
  10. Standing Twist
  11. Chair Pose
  12. 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.