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Holiday Gift Guide Yoga Behind Bars Nonprofit Heals Community

Sleep Sharing Benefits of a Family Bed



Retro-Fresh Family Traditions

December 2013 | Seattle Edition |

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elcome to the December issue of Seattle Natural Awakenings! ‘Tis the season for all things merry and bright. It’s the month we dust off old traditions, create some new ones, and possibly even merge the two. I was recently given a classic gelatin mold by David’s fabulous Aunt Linda, and armed with some fruit juice only sweetened natural recipes, I am going to bring back the molded gelatin salad, at least at our holiday table. It’s retro and fun! We’re also taking a cue from this month’s article “Green Merry-Making” (page 16) and upcycling things we already have for holiday decorations. Scrap paper is fantastic for making paper snowflakes, and brown paper bags turn into festive chain garlands. Of course, the best festivities always include focusing on experiences with loved ones, so we plan to keep things simple and enjoy time with family and friends this month. Not much is cozier than snuggling up with a baby. According to the Centers For Disease Control, 68 percent of American families with little ones share a bed with a baby at least part of the time, and 26 percent share a bed with a baby all the time. My daughter is six years old now, but we had a family bed for several years and I have wonderful memories of waking up next to a snoozing baby then toddler. I really believe we all slept longer and better, too. There are some safety guidelines that are very important, so be sure to check out “Sweet Slumber” (page 18) for more information on this practice that has been a part of most cultures for millennia. It’s important to remember how differently many people experience the holiday season. Rates of depression are higher now than any other time of year, and some people don’t get to be home with their families for the holidays. That’s one reason that organizations like local nonprofit Yoga Behind Bars are so needed for building community and helping people find peace within. Check out Andrea Blair Cirignano’s article about this wonderful organization on page 24. There is so much more inside these pages - enjoy!

Wishing you joy, warmth and peace this December,

contact us Publishers Ann Dorn David Seregow National Editor S. Alison Chabonais Account Manager Dena Marie 425-350-5448 Design & Production Patrick Floresca Franchise Sales 239-530-1377 To Advertise: 206-788-7313 or 425-350-5448 3815 S Othello St. 100-186 Seattle, WA 98118 Phone: 206-788-7313 Fax: 877-531-7691 © 2012 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. It is available in selected stores, health and education centers, healing centers, public libraries and wherever free publications are generally seen. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. We welcome your ideas, articles and feedback.

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December 2013


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advertising & submissions HoW To ADvErTiSE To advertise with Natural Awakenings or request a media kit, please contact us at 206-788-7313 or 425-350-5448 or email Deadline for ads: the 15th of the month. EDiToriAL SUBMiSSioNS Email articles, news items and ideas to: Deadline for editorial: the 5th of the month. CALENDAr SUBMiSSioNS Email Calendar Events to: or submit online at Deadline for calendar: the 12th of the month. rEGioNAL MArKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locallyowned magazines serving communities since 1994. To place your ad in other markets call 239-449-8309. For franchising opportunities call 239-530-1377 or visit 4


Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.


A Prime Time to Rejuvenate and Birth Creativity by Lane Vail




Eckhart Tolle on the Kingdom of Heaven Within by Eric Nelson

16 GrEEN MErrY MAKiNG Retro-Fresh Family Traditions by Claire O’Neil


Co-Sleeping in the Family Bed


by Mark Sisson



The Top Five Regrets of the Dying by Bronnie Ware


Creating A Safe & Healthy Community by Andrea Blair Cirigano


Getting Clear About Life by Penny Zenker and Tom Duncan, MD


newsbriefs Convening of Light to Celebrate Heart-Centered New Paradigm


n interactive event, the Convening of Light, will be held from 2 to 5 p.m. on Sunday, December 8, with participants invited to come a few minutes early to enjoy music, conversation, and exhibits. An event that celebrates co-creating love in every moment, the Convening of Light will offer music, dance, exhibitions, and more. “The Convening of Light is a joyful celebration of the new paradigm,” co-organizer Dennis Kamarainen says. “You will have the opportunity to share your perspectives about the new paradigm with other heart-centered people. By listening to the views of others, you may learn to perceive, be, and act in a new way; and at the same time, teach others,” he continues. According to Kamarainen, the idea for the event was born when a group of people decided to create an opportunity to transcend religion and belief in order to expand “light and knowingness.” The Convening of Light will be held at Dakota Place Park, 4304 SW Dakota St, Seattle on Sunday, Dec. 8 from 2-5 p.m. Donations accepted. For more information: or TheConveningOfLight@

Local Massage Education Pioneer Announces Free Class Heida Brenneke, the founder and former owner of the Brenneke School of Massage for 31 years, has agreed to teach a two-hour experiential autogenics class at the Discoverypoint School of Massage on Capitol Hill the evening of December 17. Originally taught by German doctor Johannes Shultz, autogenics training uses visualization and awareness activities to help individuals achieve feelings of warmth, relaxation and peace. “Attending this class is a great way for both massage practitioners and the general public to learn more about this powerful method of self-healing and the incredibly rewarding career of massage therapy,” says Pat Archer, a co-owner and teacher at Discoverypoint Massage School. The class is completely free and current licensed massage therapists will receive two hours of continuing education credit. Heida Brenneke founded the Brenneke School of Massage in 1974. The school was credited with influencing national thinking about the mind body connection and identified as one of the top ten massage schools in the nation when Brenneke sold it and retired in 2006. Heida Brenneke’s autogenics training will be held Dec. 17 from 6:30-8:30 p.m. at Discoverypoint School of Massage, 420 E. Pike St, Ste 3, Seattle. Free. Registration required, space is limited: 206-552-6523.

First World Products Announces Local Crafters and Artists Launch of Sustainable Papers Converge at the Bizzare Bazaar ocal paper products company First World Products has


announced an upcoming line of paper products designed to combat waste. “The paper industry is still using an enormous amount of paper, and the greeting card industy is still producing 7 billion greeting cards that end up dumped in the landfills every year,” owner Jeff Patterson says. His strategy involves sustainably sourced paper products ranging from postcards to stationery that are designed to be reused and repurposed in different ways. The line is going to be available in 2014 on the company’s website, and in the meantime, Patterson is requesting interested consumers support their upcoming crowdfunding effort via (more details to be announced on the company website soon) and educate themselves about climate change. For more information:


wide range of local artists and crafters will be on hand as vendors at this year’s Bizzare Bazaar, which takes place at Om Culture in Seattle on December 8 from 1 to 5:30 p.m. “The Bizarre Bazaar is an amazing local craft fair full of spectacular finds,” says vendor Marilene Richardson of SongCroft Naturals. “It’s a great place to find unique and unforgettable gifts.” According to Richardson, organizers hope attendees will enjoy finding one-of-a-kind holiday gifts, meet local artists and crafters, and be inspired by the local community’s creative spirit. Items for sale include clothing, Victorian inspired jewelry and steampunk fashion, hair fixtures, fine art, herbs and tea and more. The Bizzare Bazaar takes place at Om Culture, 2210 N Pacific St, Seattle, from 1-5:30 p.m. on Dec. 8. Free. For more information: 425-770-1700. natural awakenings

December 2013



New Line of Jewelry Launches


eri Warlick, a healing arts practitioner and jewelry designer, has announced a line of jewelry new to the Pacific Northwest and set to be carried by Whole Foods. The Chakra Love collection has been available for two years in holistic shops, galleries and gift stores, but only now available in the Seattle area. “I am very excited to introduce the Northwest to this new line of energy healing jewelry,” Warlick says. “The Chakra Love collection features amulets, earrings and talismans designed to restore balance by removing energetic blocks so energy can flow through the body with ease,” Warlick continues. “A body in balance can heal itself.” Each piece of wearable art combines crystals, stones and metals that correspond with one of the chakras, or centers of life force energy. Warlick has been splitting her time between Seattle and Little Rock, Arkansas until recently, but is becoming a permanent Seattle resident by the end of this year. For more information:

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ranscendental Meditation (TM) has a dramatic healing effect on people with post-traumatic stress disorder (PTSD) and can also result in lower blood pressure, according to two new studies. TM—a technique to avoid distracting thoughts, decrease stress and promote a state of relaxed awareness—reduced PTSD symptoms in combat veterans by as much as 50 percent in just eight weeks, according to a study from Georgetown University, in Washington, D.C., published in the journal Military Medicine. The veterans also reported decreased depression and improved quality of life, with a greater ability to come back to their civilian lives after returning from duty. Vietnam War vets randomly assigned to TM sessions at a Denver Veterans Center also experienced greater reductions in alcohol usage, insomnia and depression than those in conventional counseling. At the conclusion of a landmark three-month study, 70 percent of the meditating veterans felt they no longer required the services of the center. A separate American Heart Association report on the general U.S. population showed that the practice of TM generally reduced systolic blood pressure in subjects by five points and diastolic by three points, enough to put many of them into normal range. Previous clinical trials have shown that lower blood pressure through TM practice is associated with significantly lower rates of death, heart attack and stroke. TM is usually practiced for 15 to 20 minutes twice a day by sitting comfortably and focusing on an individually selected word or series of words.


Cocoa Calms Inflammation


ew can say no to a cup of hot cocoa on a cold winter’s night. “Enjoy!” say Penn State researchers. They have found that a little bit of cocoa may be a powerful diet aid in helping to control inflammation and ameliorate related diseases, including diabetes. Numerous current studies link obesity to inflammation in the body. Cocoa, although a common ingredient of chocolate, by itself has low-calorie, low-fat and high-fiber content. The researchers fed laboratory mice the human equivalent of 10 tablespoons of cocoa powder—about four or five cups of hot cocoa—along with a high-fat diet for 10 weeks. The control group ate the same diet without the cocoa. Lead researcher Joshua Lambert, Penn State associate professor of food science, says the study results surprised the team, which did not expect the “dramatic reduction of inflammation and fatty liver disease” associated with obesity. Although the animals lost no weight, the cocoa powder supplement reduced liver triglycerides by 32 percent and plasma insulin levels by 27 percent, indicating it might be a powerful obesity-fighting tool. But there is a catch: Adding sugar, an inflammatory substance in itself, to healthy cocoa will likely neutralize the benefits. Try stevia as a sweetener instead; it’s been used for decades to lower blood sugar.

Cranberries Support Healthy Circulation


egularly drinking cranberry juice may help control blood pressure, according to new findings presented at the American Heart Association’s High Blood Pressure Research 2012 Scientific Sessions. Cranberry juice, the researchers note, is rich in antioxidants—naturally occurring molecules that have been associated with the blood pressure-lowering benefit. U.S. Department of Agriculture researchers discovered a moderate systolic pressure reduction—about three points—for people that drank two eight-ounce glasses of cranberry juice every day for eight weeks. Because of the sugar calories in juice, consider the alternative of a wholefood cranberry supplement.

To Get More, Give More


iving away money or spending it on others increases the giver’s sense of personal wealth, according to research by Michael Norton, of Harvard Business School, and co-author Elizabeth Dunn, of the University of British Columbia. The latest in a series of studies showed that people that support others, from helping with homework to shoveling a neighbor’s driveway, feel that they had more time in general and that giving time away relieved the sense of “not having enough time,” even more than gaining unexpected free time.

natural awakenings

December 2013


globalbriefs Tagging Toxins

Online Database Identifies Safe Products offers a new clearinghouse of information gathered by advocates investigating toxic chemicals in food, baby products, toys, furniture, construction materials and other consumer goods. Families, municipalities, builders and businesses can use it to identify potentially harmful products and find safer alternatives. Hosted by the Workgroup for Safe Markets (WSM), it’s a one-stop shop to provide information for consumers, retailers and manufacturers that are demanding safer products, says Beverley Thorpe, a WSM co-leader and consulting co-director for Clean Production Action. Mia Davis, vice president of health and safety at Beautycounter, who is expecting her first child, sees it as a resource for parents to find a full complement of safe products for their families. “More than ever,” she says, “people understand how important it is to shop with companies they trust and to support businesses working to create truly safe products.”


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Genuinely Greenwashed Six Ploys to Avoid in Eco-Purchases

A report by TerraChoice Environmental Marketing exposes these six “greenwashing” marketing ploys to watch out for when shopping: 1. Hidden Trade Off: A refurbished plasma TV might reduce the need of buying new at first, but new or not, such TVs are energy hogs. 2. No Proof: Can a third party verify claims such as “organic” or “all-natural”? 3. Vagueness: Beware of products claiming to be “chemical-free” or “no hormones added”. 4. Irrelevance: Claims that have no relationship to the product or might be made with any other product in the same category, such as [chlorofluorocarbon] CFC-free shaving gel. 5. Fibbing: A falsehood that can’t be backed up, such as “certified organic” for products for which no such certification exists. 6. Lesser of Two Evils: An attempt to put a green twist on a product that’s inherently harmful to humans and the environment, such as organic cigarettes.

Escalating Thirst

Endangered Western Tree Habitats A team of scientists at the University of Grenoble, in France, have isolated ultrasonic pops 100 times faster than what a human can hear in slivers of dead pine wood bathed in a hydrogel to simulate the conditions of a living tree. They exposed the gel to an artificially dry environment and listened for the noises that occurred as air bubbles built up, blocking water uptake, similar to what occurs to trees during drought. As leaves on a tree collect carbon dioxide, they open their pores, a process that leaves them particularly vulnerable to water loss. Douglas firs and pine trees can repair this damage as frequently as every hour, says Katherine McCulloh, a plant ecophysiologist at Oregon State University. However, the bubbles are deadly for other species. Today, the typical forest in the often thirsty American West contains an unnaturally high density of 112 to 172 trees per acre. Besides intercepting rain and snow that would otherwise enter the groundwater supply, such an overabundance threatens native species. “Deprived of [the effect of] low-intensity, naturally occurring fires, aspen, lupine, sequoia and fireweed can’t reproduce,” notes Jamie Workman, of the Environmental Defense Fund. “Deer lose edge habitat. Threatened owls and raptors can’t navigate through increasingly dense thickets.” Workman argues that thinning out small trees is the answer. Contributing source:

Sustainable Solutions

Competition Launched to Measure Ocean Acidification As part of their mission of “making the impossible possible,” organizers of the XPrize, a global leader in incentivized competitions, have launched the $2 million Wendy Schmidt Ocean Health XPrize contest. Schmidt is president of the Schmidt Family Foundation, which strives to advance the development of clean energy and support wiser use of natural resources. The program aims to spur innovators to transform our understanding of ocean acidification—a grave problem associated with the rise in atmospheric carbon dioxide—via breakthroughs in ocean pH-sensing technologies designed to monitor and sustain ocean health.

Are you concerned about the air

YOU breathe?

We are too. Remodeling can be pretty dirty work, and safeguarding your home’s air during this work is as important as the remodel itself.

The days of simply taping plastic sheeting over doorways and calling it good are behind us. Using techniques developed for federal and state lead safe practices are employed on every remodel we do, whether lead is present or not. Not only is your home safer and cleaner, our employees are as well. Visit us at\CleanAir to learn what we do for youthese issues. Visit us at\I’mFreezing to learn what you can do about it.

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Arctic Rescue Finland Calls for North Pole Sanctuary

The Finnish government has adopted a new Arctic Strategy that calls for a global sanctuary around the North Pole as one of the key demands of the growing Save the Arctic movement, reversing its long-held position of backing corporate interests over the environment. The populace responded strongly to a series of actions taken by Greenpeace against government icebreaker ships aiding corporate oil exploration in order to heighten awareness of the issue. The new Finnish policy reflects a mounting world citizenry’s view that the Arctic deserves protection. Greenpeace points out that companies can wreck the Arctic with little penalty and the current Arctic Council oil spill agreement does nothing to protect the Arctic or impose liability in this the most vulnerable place on Earth. The hope is that the other seven Arctic Council countries will see the light, as well. Sign the petition and pitch in at Save

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ecotip Family Games Generate Goodwill All Year Fun family games based on cards, trivia and charades are quintessential holiday activities. Now a new generation of games adds fresh dimensions of interest and goodwill. Online games— some are free—extend good tidings to people around the world, as well as our environment. Santa is thrilled. Eco games galore: From determining our family’s carbon footprint to making ethical decisions as a business leader or learning how to help child populations vulnerable to pneumonia, is a gateway to enriching experiences. More than 20 entertaining websites employ informative, eco-related calculations, games and quizzes. Assist African farmers: Heighten awareness and empathy by experiencing on a virtual basis the immense challenges of life on an African farm, including dealing with disease, drought, a lack of resources and war, at 3rdWorldFarmer. com/About.html. Free trials are available, plus links to international nonprofit organizations and relief groups. Become a citizen scientist: At citizen-science, players travel back in time to investigate how a lake became polluted and what can be done today to protect our waterways. Developed by the National Science Foundation, in partnership with the University of Wisconsin, it illustrates business, lifestyle and social factors that can harm the environment. Learn and feed: allows players to automatically help feed hungry people with rice donations through the United Nations World Food Program. Players select from specific subjects: art, chemistry, geography, English, other languages and math. Each correct answer donates 10 grains of rice as participants watch the contents of a virtual bowl gradually fill. Tabletop games: Bioviva (, Destruct 3 (, ReThink: The Eco Design Game (, Xeko ( and Endango (search are all new takes on the traditional pastime of board games. Some are made of recycled materials, to boot. 10


NW EcoBuilding Guild Sponsored Section

Green Building Slam A Success


he 2013 10x10x10 Green Building Slam took place November 16 at Kane Hall at the University of Washington campus, with an estimated 350 in attendence, far exceeding projections. “Our jury-selected presenting teams did a wonderful job of highlighting incredibly interesting and educational local green building projects. From small yet substantial remodels to multi-family and Passive Houses, all ten teams had great stories to tell,” volunteer committee chair Laura Elfline says. Presenters received an engraved glass cube commemorating the evening, and all attendees enjoyed appetizers and drinks. “I found the event captivating and educational,” audience member Debbie Cantlin-Carrara says. It was her first time attending a NW EcoBuilding Guild event and she says she left completely inspired to build a passive house. “The Guild is very appreciative of our strong volunteer force and support from the business community,” Elfline continued. “Over 40 volunteers and many donors made this evening a fun and fantastic success.” For more information:

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in m o C

g February

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‘Tis the Season to Be Wise

a w a k e n i n g s ® o f s e a t t l e

Sustainable Living Guide Connecting the natural, built, & personal environments

A Prime Time to Rejuvenate and Birth Creativity

Sustainable Living

by Lane Vail


Guide Sustainable Living Guide Education and Resources for the NW Sustainable Lifestyle

It’s where inspired cutting-edge content connects to Puget Sound Consumers. It’s where sustainable local businesses create connections. It’s just around the corner. February 2014. Join us.

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or California acupuncturist Daniela Freda, counseling patients that grapple with low energy during winter is routine. “They’re often concerned something is wrong, since our society expects us to feel the same way year-round,” says Freda, who maintains a private practice in San Francisco. “But in fact,” she adds, “everything is right.” According to a study published in Psychiatry Research, only 4 to 6 percent of Americans suffer from seasonal affective disorder (SAD), characterized by a predictable seasonal pattern of major depressive or bipolar disorder. For the vast majority of the population, a slight seasonal variance in mood and behavior is normal, confirms Kathryn Roecklein, Ph.D., a clinical psychologist and prominent SAD researcher at Pennsylvania’s University of Pittsburg. Practitioners of Traditional Chinese Medicine (TCM), like Freda, view decreased energy in nature’s wintertime as a reflection of the season’s energy. In this philosophy, rising (yang) and falling (yin) energies cycle as the seasons turn. Winter is governed by quiet, slow, introspective and creative yin energy. As winter yields to spring, the bright, fast, expansive and extroverted yang energy gains momentum to peak in summer.

“Nature expresses universal energies in a big way,” says research psychologist and mind-body medicine expert Joseph Cardillo, Ph.D., author of The Five Seasons. Who can ignore a blossoming spring or an abundant autumn? “Those same energetic cycles,” says Cardillo, “are mirrored in the microcosmic human body and human experience.”

Chill Out

Although the December 21 winter solstice marks the shortest day of the year, temperatures in most of the U.S. continue to fall through February. Cardillo advises embracing winter’s chill because it diverts our attention from daily activities so that we pause to consider what’s important. “The effect is similar to splashing cold water on our face,” he remarks. As the cold draws animals into hibernation and plants into dormancy, it also beckons us to enjoy extra sleep, notes Freda, as we follow the sun’s path: Earlier to bed; later to rise. She encourages her clients to incorporate restorative activities into daily routines. “Intentionally set aside time to connect with the breath and quiet the mind,” she counsels. Try gentle yoga or t’ai chi, listen to relaxing music, curl up with a cozy book or take nature walks,

In TCM, the element of water, symbolizing focus and purity, is closely associated with winter. Highly adaptable, water can be solid, liquid or formless vapor; it can flow over, under, around or through obstacles with ease; and it can be still and contained. Contemplating the power of water in any of its forms can help synchronize one’s consciousness with the season’s gifts. “When your mind is unstuck and flowing like water, your dreams start becoming real to you, simply because you’re in the flow, the present moment,” observes Cardillo, who also authored Be Like Water. He suggests looking to water for guidance in creating solutions, sharpening focus or moving effortlessly on to the next step.

Find Balance

Freda points out that within the strong

Lane Vail is a freelance writer in South Carolina. Connect at

Laura L. Bellevue

Residential & Light Commercial Remodeling

Reflect on Water

yin energy of winter, “There are yang moments, celebratory moments, to keep us going.” An imbalance can occur when the slowness of winter is completely counteracted by too much high-energy socializing, working or rushing through the day. “An excess of yang during the winter,” counsels Freda, “rather than a glimpse of it, can deplete us,” contributing to stress, fatigue and depression. Conversely, for those with an already predominantly yin personality (quiet, introverted, low energy) that overindulge in the yin energy of winter, an attempt at restoration and quietude can lead to lethargy and isolation. “I see this clinically,” says Freda. “Instead of embracing a little extra rest and relaxation, some people become exhausted and lose their motivation altogether. They become stuck in the yin.” Cardillo recommends that such individuals engage in mood-brightening outdoor activities to help restore balance. Roecklein agrees, noting that SAD sufferers undergoing cognitive behavioral therapy (which emphasizes positive thinking and beneficial behaviors) likewise are encouraged to participate in physical and social activities that bring joy and meaning.


flush with fresh sensory experiences. Cardillo explains that slowing down naturally creates space for the contemplative and creative qualities of yin energy to rise. Meditating, visualizing and journaling promote access to one’s inner wisdom. “Winter is a perfect time to examine the myriad ideas you’ve dreamt up and assemble them into a new you,” says Cardillo. “Now you are prepared to use the robust energy of spring to scatter those ideas abroad.”

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December 2013


Coming Next Month



Humanity’s Eternal Quest Health & Eckhart Tolle on the Kingdom

Wellness Local & National Experts Show You How

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425-350-5448 000-000-0000 14


by Eric Nelson


o listen to Eckhart Tolle is to be reminded that anything is possible—for anyone. We’re not talking about living a life of leisure, filled with expensive cars, beach homes and extravagant vacations, but an experience brimming with the kind of spiritual insights that make this life not only worth living, but decidedly more fulfilling. The problem is that when people hear the words “spiritual insight”, there’s often an assumption that it’s about something too ethereal to be practical or too elusive to be achieved in this lifetime. This is exactly the point that Tolle, one of the world’s most well-known spiritual teachers and authors, rebuffed during a talk earlier this year at California’s Stanford University. “Some people awaken spiritually without ever coming into contact with any meditation technique or any spiritual teaching,” he said. “They may awaken simply because they can’t stand the suffering anymore.” He went on to cite examples of those that have either been told they have a short time to live or have been given an exceptionally long prison sentence. In both cases, any thought of a future has been effectively dashed, forcing these individuals into what

Tolle describes as an intense awareness that there is only the present moment, with no more future to escape into mentally. The result is a lot less suffering. “That is the real spiritual awakening, when something emerges from within you that is deeper than who you thought you were,” says Tolle. “So, the person is still there, but one could almost say that something more powerful shines through the person.” The good news, according to Tolle, is that in order to experience this awakening, “You don’t have to wait for the diagnosis by the doctor or to be put in prison… nor do you have to do 30,000 hours of meditation or live in an ashram for 20 years. Once you get a glimpse of it, you can invite it into your daily life.” For a growing number of people, it’s this understanding of the always present “spiritual you” shining through that has led to significant improvements in their lives, not the least of which is better health. This would seem to indicate that these kinds of spiritual insights aren’t the least bit ethereal or elusive, but decidedly practical. “Spirituality and religion belong in the healing paradigm,” writes Airdre Grant, Ph.D., of Australia’s Southern photo by David Ellingsen

Rev Up Healthy Choices in the New Year

of Heaven Within

Spiritual insights aren’t the least bit ethereal or elusive, but decidedly practical.

Cross University, in a study published in the Journal of the Australian Traditional-Medicine Society. “They are determinants of health and they are factors in recovery, well-being and longevity.” So where do these insights come from? Is it simply a matter of wishful thinking? Or is it perhaps something more reliable, more effective than that? “Jesus said, ‘The kingdom of heaven is within you,’” observes Tolle, implying that this health-inducing understanding may be a lot closer than we thought. “I think if he lived nowadays, instead of ‘kingdom’, he would have said, ‘dimension’. And ‘heaven’ refers to a sense of vastness or spaciousness. So if we retranslate the words of Jesus into modern terms, [it would be] ‘the

dimension of spaciousness is within you.’” “And then Jesus said—when they asked him, ‘Where is the kingdom of heaven and when is it going to come?’— he said, ‘The kingdom of heaven does not come with signs to be perceived. You cannot say, ah, it’s over there or look, it’s over there, for I tell you the kingdom of heaven is within you.’” How comforting it is to be reminded that the proverbial “kingdom of heaven” we’ve been hearing about for at least two millennia—this “dimension of spaciousness”, or what might be characterized as the understanding of our true spiritual identity—is “within you.” It’s within us all, here and now. All that remains is the willingness— and the humility—to put this insight into practice.

Greer Nesbitt, L.AC., EAMP



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December 2013



GREEN Merry Making Retro-Fresh Family Traditions by Claire O’Neil


hroughout the year, Santa’s good girls and boys of all ages make every effort to buy only what’s needed, plus recycle, reuse and repurpose. Then the holidays hit and discipline often gives way to indulgences. The season seems consumed by up-tempo decorating, feasting, shopping, gift-giving and merrymaking at any cost. Yet, creative green living experts show us how easy it is to tweak time-honored family traditions to align with the green way we wish to live and feel even more satisfied with festivities.

Decking the Halls

For Danny Seo, author of Upcycling Celebrations: A Use-What-You-Have Guide to Decorating, Gift-Giving & Entertaining, “Upcycling is basically a form of recycling that elevates something to a better level than before.” Based in New York City and Bucks County, Pennsylvania, Seo always has an eye out for green possibilities. “Opt for vintage pieces and re-imagine them in new and interesting ways,” he advises. For example, he likes to upcycle a vintage glass cake stand with a collection of bright ornaments for a unique holiday focal point. Michele Johansen, a lifestyle writer 16


in Bellevue, Washington, suggests bringing in the outdoors. Instead of decorating the tree with tinsel and the home with plastic faux greenery, she suggests stringing popcorn and cranberries on the tree and decking the halls with fresh wreaths and garlands accented with boughs of holly. “Local nurseries are good sources for holiday décor that you can later mulch or put in yard waste bins,” she says. “The smells are much more authentic and festive.” Save energy by using LED lights whenever possible, suggests Sheryl Eisenberg, a writer for the National Resources Defense Council. Plug lights and electronics into a power strip, and

“It’s the holiday experience that counts. It’s what makes memories.” then unplug it when not in use to save “ghost” energy pulled by electronics that are plugged in, but not activated. Buy a live tree to later plant or recycle, Seo suggests. This supports regional Christmas tree farmers while retaining the integrity of local forests.

Many communities offer recycling of holiday trees to provide mulch or habitat for aquatic life in local lakes.

Keeping the Feast

Organize a cookie exchange to get together and save time and energy on holiday baking, suggests Sara Novak, a food policy and health writer at, from Sullivan’s Island, South Carolina. Generally, a hostess asks guests to bring several dozen of their favorite cookies. Once gathered, attendees share the treats and recipes, taking home several of each variety. To “green it up”, Novak recommends emailing the recipes rather than printing them, encouraging invitees to use fresh and local ingredients and bring favorite reusable containers from home, like a colorful, time-honored cookie tin. For the holiday table, mix and match settings of plates, glasses, linens and cutlery. “Use the real thing,” Eisenberg recommends, “and recruit guests to help wash up afterwards.” She recalls that while growing up, her mother supplemented her silverware with grandmother’s for large holiday dinners. Save your own energy (and sanity)

by asking family and friends to bring an appetizer, side dish or dessert. The hostess can assign a dish and corresponding recipe or use a potluck approach, says Eisenberg. Leftovers go home in non-plastic, reusable containers.

Gift Giving

Many families enjoy giving traditional gifts to children at certain ages, like

dollhouses or train sets. Re-imagine these and, when possible, buy local to save energy and support area businesses, suggests Eisenberg. Cintia Gonzalez, an Australian mom, crafted a dollhouse from an old suitcase, inventively using black chalkboard paint for the exterior, wooden shelves as floors and fast food ketchup cups as lampshades (

UpcycleDollhouse). Another mom transformed a discarded coffee table into a painted train table for her boys. Upcycle paint chip cards into colorful gift tags, suggests Seo. Plus, use gift wraps that become part of the gift itself, such as placemats swaddling a bottle of wine, fabric to encase quilting supplies or sheet music enveloping concert tickets. As a general rule, “Give experiences, not gifts,” counsels Eisenberg. “Giving loved ones experiences reduces wrapping paper, ribbon and packaging and is an easy way to be a bit more personal over the holidays. Your teenage niece may love a spa day, complete with hair styling, while your favorite aunt and uncle may be thrilled to attend a local wine tasting. If you think a young child can tolerate a few less presents in exchange for a pass to an ice show or dance class, go for it.” “It’s the holiday experience that counts,” counsels Seo. “It’s what makes memories.” Claire O’Neil is a freelance writer from Kansas City, MO.

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You must not lose faith in humanity. Humanity is an ocean; if a few drops of the ocean are dirty, the ocean does not become dirty. ~Mahatma Gandhi

Sweet Slumber Co-Sleeping in the Family Bed

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irresistible Crafting story ideas with your sustainable or holistic business at the center Bring notepad, pencils and previous press releases for a gentle and effective critique. 10-11 am, Thursday, Dec. 5 at Mosaic Coffeehouse Den, 4401 2nd Ave NE, Seattle. Register: Ann@ Ann Dorn is the publisher of Seattle Natural Awakenings magazine and is a former journalist.



by Mark Sisson

very young mammal on Earth sleeps in close contact with its mother and other family members. They’ve been co-sleeping for security, warmth, comfort and protection for millions of years of evolution. Although it is generally frowned upon in the United States, many human cultures, including most in East Asia, the Pacific islands, South America, Africa and much of southern Europe, have a rich tradition of co-sleeping. In At Home: A Short History of Private Life, Bill Bryson relates that until very recently, most domiciles centered around a central room, or hall, where everyone slept together. Even today, adults and children almost always sleep together in the same beds in non-industrialized, traditional societies worldwide. The modern practice of placing babies in separate rooms at night, often to cry themselves to sleep, appears to be a historical aberration. Co-sleeping, conversely, is the age-old norm because it offers so many benefits to both parents and children.

Co-sleeping makes breastfeeding easier. Studies published by

the Acta Paediatrica, the American Academy of Pediatrics and the Jour-

nal of Developmental & Behavioral Pediatrics confirm a consistent link between co-sleeping and breastfeeding in countries as disparate as Brazil, Britain, Malaysia and Sweden. Breast milk provides immunological benefits, transfers symbiotic gut bacteria and promotes bonding between mother and child. It’s especially nutritious if the mother’s diet is healthy, and breast milk is the only food experts agree the human body is unquestionably designed to consume.

Co-sleeping improves sleep. A

mother that can breastfeed without leaving the bed will get more sleep. Also, more research from the American Academy of Pediatrics shows a lower incidence of sudden infant death syndrome when breastfeeding is practiced. In the clinical experience of James McKenna, Ph.D., a University of Notre Dame professor and leading anthropologist in the field, “Breastfeeding mothers typically keep their babies away from pillows, positioning their infants on their backs, while placing them below the parents’ shoulders and raising their arms above them.” Plus, the adults “lay on their sides in ways that can prevent accidental overlays.”

Co-sleeping builds parent-child bonds. Research published by the

Safe Co-Sleeping Habits

Sleep Research Society shows that mothby Mark Sisson ers who co-sleep with their babies are more attuned to their sleep/wake habits DON’T: and can respond quicker to their needs. 4 Don’t drink alcohol or take drugs that affect awareness and judgment, According to the journal Alternative especially before bed. Therapies in Health and Medicine, skin4 Don’t smoke tobacco. The tars and toxins cling to an adult’s body, hair and to-skin touch increases the secretion of clothes, exposing the baby to dangerous chemicals that increases the risk of oxytocin, a bond-building hormone. sudden infant death syndrome (SIDS). 4 Don’t co-sleep if the parent is sleep-deprived, a heavy sleeper, has sleep apnea or is obese. Studies in the Infant and Child Develop4 Don’t allow pets or other children to sleep next to babies. ment journal show that kids that share a bed or sleep in the same room with 4 Don’t co-sleep on a sofa, loveseat or reclining chair. The cushions create their parents grow up to be more selfcrevices for infant heads to slip into and the elevation creates a fall risk. reliant and socially independent, better 4 Don’t use overly soft mattresses that babies can sink into. Think firm. behaved, less anxious about intimacy as 4 Don’t use thick bedding, which can cause rapid overheating or lead to smothering. adults and more likely to be happy. 4 Don’t co-sleep unless everyone is on board. If a spouse isn’t agreeable, try Parents that are nervous about a room share instead. sharing beds can try room sharing, where the baby sleeps in an adjoining crib or cot; family members will experi- DO: ence many of the same benefits. 4 Provide a big enough bed to afford ample space for all co-sleepers.

Co-sleeping fosters maturation.

4 Keep the mattress low or place it on the floor. Mark Sisson is a former marathon run4 Eliminate all crevices that a baby might be able to fall into; push the mattress ner and triathlete. He is the author of snug against one or more walls. the bestselling health and fitness book, 4 Use a firm mattress, a tight-fitting sheet and light bedding. The Primal Blueprint, and publisher of the health blog, 4 Place the baby on its back to sleep.




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I wish I’d had the courage to express my feelings. Many people suppressed their feelings in order to keep peace with others. As a result, they settled for a mediocre existence and never became who they were truly capable of becoming. As a result, many developed illnesses apparently related to the bitterness and resentment they carried. I wish I had stayed in touch with my friends. Many were disappointed they had not truly realized the full benefits of old friends until their dying weeks, and it was not always possible to track them down. Many had become so caught up in their own lives that they had let golden friendships slip away. Many deeply regretted not giving important friendships the time and effort that they deserved.

Be Happy Right Now The Top Five Regrets of the Dying by Bronnie Ware


eople grow a lot when faced with their own mortality. As a palliative caregiver for many years, I learned never to underestimate someone’s capacity for personal growth. After wrestling with a variety of intense emotions, every patient I saw found their peace before they departed. When questioned about regrets or what they would have done differently, five themes emerged. I wish I’d had the courage to live a life true to myself, not the life others expected of me. This was the most common regret of all. When people realize that their life is almost over and look back clearly on it, it is easy to see how

many dreams have gone unfulfilled. Most people had not honored even half of their dreams and died knowing that it was due to choices they had made or not made. Health brings a freedom very few realize until they no longer have it. I wish I hadn’t worked so hard. Every male patient that I nursed felt they had missed their children’s youth and their partner’s companionship. They deeply regretted spending so much of their lives on the treadmill of a work existence. Women also spoke of this regret, but because most were from an older generation, many had not been breadwinners.

Tried Everything To Get Better?

I wish that I had let myself be happier. Many did not understand until the end that happiness is a choice. They had stayed stuck in old patterns and habits. The so-called comfort of familiarity overflowed into their emotions, as well as their physical lives. Fear of change had them pretending to others and to themselves that they were content, when deep within, they longed to laugh with gusto and cultivate some silliness in their life. Bronnie Ware is the author of The Top Five Regrets of the Dying: A Life Transformed by the Dearly Departing, a memoir of how people she cared for changed the way she lives. She blogs at

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deafness, attention deficient and hyperactivity disorder and impaired growth, according to studies by Boston University, China’s Jiao Tong University School of Medicine and France’s National Academy of Medicine. The answer is simple: Taking the right kind of iodine in the right dosage can rebalance thyroid function and restore health to the thyroid and the whole body.

Reasons Behind Iodine Deficiency Radiation: Almost everyone is routinely exposed to iodine-depleting radiation emitted by cell phones, Wi-Fi, microwave ovens and other electronic devices. Iodized table salt: The human body cannot utilize the iodine added to this product. Low-sodium diets: Failure to use healthy salts to fulfill sodium requirements, plus over-

use of zero-nutrient table salt in foods, leads to iodine depletion. Bromine: This toxic chemical overrides iodine’s abilities to nourish the thyroid, adrenal and other hormone-producing glands. A known carcinogen, it is used as an anticaking ingredient found in almost all baked goods, unless the ingredients specifically cite unbromated flour. Iodine-depleted soils: Due to poor farming techniques, iodine and other minerals in soil have declined, so most foods today are devoid of naturally occurring iodine. Proper iodine supplementation with a high-quality product like Natural Awakenings Detoxified Iodine can prevent harm by protecting the thyroid and other endocrine glands and restoring proper hormone production.

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natural awakenings

December 2013


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December 2013



Teens practice yoga at King County Juvenile Detention Center in Seattle. Photo courtesy/Yoga Behind Bars. Used with permission.

YoGA BEHiND BArS Creating a Safe & Healthy Community by Andrea Blair Cirignano


ust the name Yoga Behind Bars (YBB) is intriguing and can create a variety of reactions. Some might not think that prisoners deserve the benefits of recreational activities and some might not think it’s safe for yoga instructors to spend time in prisons. Others are immediately touched or inspired by the efforts of founder Shaina Traisman and her group of local instructors. Traisman, a social justice advocate

and local yoga teacher, started Yoga Behind Bars in 2007 and started to add additional instructors to help expand the program to additional facilities. She had already been teaching at the downtown jail and noticed a need that extended beyond what one instructor could handle. With so many causes and charitable organizations in the Pacific Northwest, one might wonder, “why prisoners?” There is no debate about the fact

that yoga is calming but the benefits extend far beyond that for these students and the rest of the community. Executive Director of Yoga Behind Bars, Natalie Smith, RYT, a psychology researcher and the first instructor Traisman added to the roster at YBB, said that the initial impacts of these classes are, of course, “calmer, healthier individuals,” but adds, “All of the research shows that, in addition to a laundry list of physical improvements, yoga

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improves emotional health, stress response, drug recovery, and may lower recidivism rates,” added Smith. This is important because “People are often shocked to realize that 99 percent of incarcerated people will be back in society at some point,” said Smith who asks, “What kind of person do you want in your community?” For those that question whether the incarcerated population “deserves” yoga, Smith counters with the question, “How can we create a safe, healthy community?” Smith, Traisman and the rest of the instructors at Yoga Behind Bars are proving that yoga is one way to accomplish this goal. Not only do the students experience a shift but so do the instructors. Sometimes a yoga practice on the mat is similar to the action of planting a seed and the snowball of benefits off the mat are akin to that plant growing and flourishing. When a student is more connected with his or her body, they often make healthy choices that extend beyond themselves. Many yogis find themselves not only eating healthier after beginning the practice but also making more gentle choices for their mind and overall wellness. The benefits of treating oneself with kindness naturally extend into the local community and eventually make their way into the entire population. “Yoga is a time-tested practice for becoming a healthier, kinder human being. It addresses the whole person in accessible ways and with powerful tools,” said Smith, “Healthy, peaceful people create a healthy, peaceful world.” Writer Andrea Blair Cirignano is a local yoga instructor with a journalism background. She believes yoga is for everyone and that each member of the community could benefit from the practice in some way, shape or form. Her articles highlight the unique pairing of this ancient practice with a modern Pacific Northwest lifestyle. Find out more about Andrea at andreablair. net or contact her at

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December 2013


4/29/11 5:29 PM


Too Many Balls In The Air

Getting Clear About Life by Penny Zenker and Tom Duncan, MD


re you juggling multiple roles and priorities? Do you feel there are too many balls in the air? Are you constantly dealing with clutter in your life, your home, your office, your car, or even in your head? All of this clutter is what makes you feel overwhelmed. Almost everyone finds it relaxing to be in a clean space. Imagine coming home tonight and when you walk through the door all the odds and ends are put away, the floors are swept, the counters wiped down, the sink is empty because the dishes are done, and as you walk into the living room you don’t have to navigate around toys, or clothes, or all the other things that often clutter up the floor. Imagine sitting on your couch and taking a deep breath of air as you relax in a space where everything is in its place and you can just sit because the work is done. Sounds nice, doesn’t it? Now imagine how wonderful you’ll feel if you could get that same cleaning service for your thoughts and feelings! Merry Maids doesn’t offer a product for your psyche but luckily there are resources out there to guide you through the process of decluttering your life, your thoughts, and by extension, your feelings so that you can find greater focus, health and happiness. Removing clutter creates room for clarity. You may have heard the expression “with clarity comes power,” but what does that really mean? Ultimately, clarity brings you the three things you can’t succeed without: clear outcomes, clear position and clearly expressed boundaries.




Clear Outcomes Like Alice in Wonderland, no one can guide you or give you directions unless you know where you are going! How much focus can you give a nondescript goal or outcome? Imagine trying to use a GPS without entering a destination…it might be able to tell you where you are but it can NOT tell you where you’re going. That GPS could be an excellent resource, but only if you know how to leverage it. Of course, it isn’t enough to just know where you want to go; you need to know why you want to go there. It takes some real thought and internal awareness to be truly aware of your desires and motivations. I found that when I was asked what I wanted in my 20s it was easy to answer, but by my 30s it became more difficult now that I have realized that it isn’t about “having more stuff” but rather about the sort of life I want to build, the relationships I want to have, and the opportunities to grow more. My goals evolved past those material milestones and now include emotional,

It isn’t enough to just know where you want to go; you need to know why you want to go there. spiritual and interpersonal focuses. Don’t get me wrong, I still like “having stuff” but I understand it’s not the ultimate outcome. Gaining that level of clarity can take some people a lifetime. I was blessed to have discovered the core elements that allowed me to avoid what could have been years of pain or misdirection.


Clear Position Knowing where you are now is a critical aspect to success. The “you are here” sticker on your roadmap to success gives you insight to evaluate your options on getting to your destination. It will give you clarity not only on what you need to do next but also on what you have already accomplished when you look back at where you have been. This momentum is an important part of the journey. Did you take a turn that added time to the journey? Or are you on the most direct route. Do you know the best route moving forward? After all, if you don’t know where you’re going then any road can get you there fast.


Clear Boundaries Boundaries and rules are an intrinsic part of being successful. Sometimes they are flexible and can be pushed, bent or broken and other times they are fixed. Rules and boundaries are an important piece of the puzzle; without them it would

be impossible to sustainably progress. Lets take the game of football (or any game for that matter). The boundaries help us to understand where the ball is in play and, paired with the rules, determine whether or not a point has been scored. The two together give us the conditions we need to know how to win the game. The space between the rules and boundaries is where we create flexibility in the way we go about winning the game. It is the same in the game of life. We have to know clearly what the goals are and why these goals are important so you know how to win and what will be different when we win. Without the rules and boundaries, we don’t have flexibility of employing resources to support us. Often we have rules and boundaries that we are not fully aware of, and without that awareness it’s easy to unconsciously self-sabotage. If you are performing an action that is “against the rules,” you may be hurting yourself without even knowing it! Getting clarity on your rules and boundaries and how to adapt them where necessary is essential for your sustainable success in every aspect of your life. We use the expression championship psychology because this is what sets the champions apart from the rest. You don’t get to be a champion athlete unless you work at it. It is more than desire that takes you from good to great to champion. Champions are very clear about what they want to achieve and it is that clarity that lets them visualize their outcomes. Champions see themselves having already achieved their desired result in detail. They visualize this as part of their championship rituals. Without clarity your energy is scattered at best, and you are weak in the fight against spiritual, emotional, and even physical clutter. Championship psychology is something that begins with awareness and requires commitment. Creating new patterns of behavior, and ultimately, new rituals is completely within your grasp if you are ready to embrace a Championship Psychology as a part of who you are. Some of you may be thinking that you know this, but are you really applying it and getting results in your life? If you are sick of waiting to achieve real results, I have developed a program, which, through emersion techniques, compresses the learning curve from months to days. Don’t you think you are worth it? Dr. Tom Duncan and Penny Zenker ACC, PCCP are both Neuro-Strategists. Through their own personal struggles and health challenges, hundreds of thousands of dollars in research and development and years of practical application in their practices, they have developed a proven system that has helped hundreds of people to create a Championship Psychology through the Trigger Management Method. Visit them at

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December 2013


calendarofevents NOTE: All Calendar events must be received by the 12th of the month prior to publication and adhere to our guidelines. Email for guidelines and to submit entries. Alternatively, visit to submit online.

MONDAY, DECEMBER 2 Bastyr Dispensary Holiday Extravaganza – December 2-7 the Bastyr Dispensary is offering a 20 percent discount on all products excluding prescriptions and food items. Browse through a collection of gift items including: unique handbags, handmade jewelry, natural skin and hair care products, housewares, and more. Bastyr Center for Natural Health, 3670 Stone Way N, Seattle. 206-834-4100.

TUESDAY, DECEMBER 3 Writing as a Spiritual Practice Course – Tuesdays through December 17. 7-8:30pm. With Bill Kenower. This three-week seminar focuses on the spiritual practice of writing. Whether writing for publication or for one's self, a spiritual understanding of the creative process will not only deepen one's relationship to writing and self, but also improve the quality of the work. $20 each or $50 for series. East West Bookshop, 6500 Roosevelt Way NE, Seattle. Registration required. 206-523-3726.

WEDNESDAY, DECEMBER 4 Breath Series – December 4, 11,18. 6:15-8:15pm. The Breath Series is the opportunity to breathe with a small group of people: learn about breath patterns, increase breath capacity, clear past traumas and stagnant energy. Support health, vitality and inner peace by working on breath, the fundamental building block of life. Prerequisite, Breath Session. $150. 1415 NW 70th, Ste 200, Seattle. Registration required. 206-769-0040.

THURSDAY, DECEMBER 5 Write a Smokin' Press Release for Holistic Business Owners – 10-11am. How do you get a journalist to give powerful news coverage? Send her or him an irresistible story idea with your business at the center. Holistic and sustainable business owners are invited to learn how to craft an effective press release in this one-hour free workshop. Bring your own notepad and pencil, along with any previous press releases you have written for gentle critique. Free. Mosaic Coffee-



house, 4401 2nd Ave NE, Seattle. 206-788-7313. Sahaja Meditation – Thursdays 7-8pm. This workshop helps one relax while being guided in meditation. Community Room, Crossroads Mall, Bellevue. Plan Your New Year Cleanse! – 7:30-8:30pm. Free. Tummy Temple, 2016 NE 65th St, Ste B, Seattle. Register: 206-729-6211.

FRIDAY, DECEMBER 6 Women's Breath Series – December 6, 13, 20. 9:45-11:45am. The Women's Breath Series is the opportunity to breathe with a small group of women: learn about breath patterns, increase breath capacity, clear past traumas and stagnant energy. Support health, vitality and inner peace by working on breath, the fundamental building block of life. Prerequisite, Breath Session. $150. 1415 NW 70th, Ste 200, Seattle. Registration required. 206769-0040. Manifest Your Dreams in 2014 – December 6-7. 7:30-9pm. Join Energy Intuitive Marie Manuchehri for a weekend of manifesting and making dreams a reality. Friday will be an introduction to this topic which will include live on-the-spot readings by Marie. Saturday will be an in-depth half-day course on magnetizing one's will to consciously create one's life. $25 or $110 for both. East West Bookshop, 6500 Roosevelt Way NE, Seattle. Registration required. 206-523-3726.

SATURDAY, DECEMBER 7 Free Usui Reiki 1 Certification Training – 9am-4pm. Reiki Ranch, Chahalis. 360-748-4426. Reiki 1-2-3 Weekend – December 7-8. Become a reiki master. $200. Reiki Ranch, Chahalis. 360748-4426. Natural Cleanse with Ayurvedic Herbs, Food & Yoga – 9am-5pm. Boost physical vitality and mental creativity. Lose weight naturally while increasing physical energy and mental clarity by

doing a natural cleanse with ayurvedic herbs, foods and yoga routines. $125. Bastyr University, 14500 Juanita Dr NE, Kenmore. Registration required. 425-602-3152. How to Make Healthy Holiday Snacks – 10:30am-12pm. Although much of the holiday tradition revolves around calorie-rich foods, there are plenty of tricks to create festive snacks that lean more toward the nutritious side. Free. Bastyr Center for Natural Health, 3670 Stone Way N, Seattle. 206834-4100. Michael Tomlinson: Songs, Stories, Laughter – 7-8:30pm . Michael invites people to join him for an evening of songs, stories and laughter, intended to lift spirits and open hearts. $25. East West Bookshop, 6500 Roosevelt Way NE, Seattle. Registration required. 206-523-3726.

SUNDAY, DECEMBER 8 Breath and Sound Healing Introduction – 5-7pm. All are welcome to attend the Breath and Sound introduction. Learn the importance of breath and enjoy a full breath session while bathed in the healing sounds of the Tao Lyres and metal gongs. $40. 1423 NW 70th St, Seattle. Registration required. 206-769-0040.

THURSDAY, DECEMBER 12 Second Firsts: Live Laugh and Love Again – 7-8:30pm. Using the knowledge gained while studying to become a crisis intervention counselor and losing her husband to cancer, author Christine Rasmussen will walk people through her Life Reentry process to help break grief's spiral of pain. $10 or free with book purchase. East West Bookshop, 6500 Roosevelt Way NE, Seattle. 206-523-3726.

SATURDAY, DECEMBER 14 Spirit of Christmas Workshop – 9:30am-12pm. Come to Christmas with an attitude of gratitude and find the Spirit alive. Take a moment to prepare the cradle of one's heart for the blessings of this holy season—true inspiration, deep joy, and the spirit

of giving & friendship. Nayaswami Jamuna will share inspiration and practical suggestions that will make one's Christmas celebrations more meaningful. $25. Ananda Meditation Temple, 23305 Bothell-Everett Hwy, Bothell. 425-806-3700. A Winter Evening's Reflections: Celtic Harp Music and Meditations for Times of Change – 7-8:30pm. Peter Berry helps people align with the transformational and regenerative forces intrinsic in nature, allowing large scale shifts of awareness and facilitating new ways of living in harmony with the consciousness of nature. Participate in meditative and "mediating" techniques that will be shared in the context of the discussion. $10. East West Bookshop, 6500 Roosevelt Way NE, Seattle. 206523-3726. Christmas Kirtan – 7-8pm. Open the heart and still the mind to the divine presence through devotional chanting. Indian harmoniums, guitars, drums, kirtals (bells), gong, and even the harp will be used. Chants by Paramhansa Yogananda, Swami Kriyananda, and mantras from India. Free. Ananda Meditation Temple, 23305 Bothell-Everett Hwy, Bothell. 425-806-3700.

SUNDAY, DECEMBER 15 Festive Family Christmas Pageantry and Service – 10-11am. Bring the whole family for this festive, joyful and inspired Ananda tradition of celebrating the birth of Jesus and the promise of our own immortality in the universal Christ consciousness of one's soul. Free. Ananda Meditation Temple, 23305 Bothell-Everett Hwy, Bothell. 425-806-3700.

WEDNESDAY, DECEMBER 18 Vegetarians of Washington Monthly Dining Event – 6:30pm. One does not have to be a vegetarian to enjoy delicious vegetarian food. Enjoy a gourmet, multi-course vegetarian dinner catered by a different restaurant or chef each month, hear an insightful speech on a key vegetarian topics and meet lots of interesting people. Children are welcome. $15 plus tax for members, $20 plus tax for guests and non members. The Mount Baker Club. Registration required. 206-706-2635.

SUNDAY, DECEMBER 22 Christmas Sunday Service – 10-11:15am. Celebrate the birth of Jesus and the awakening of the universal Christ in one's own souls with this

special Christmas Service that includes a crèche scene. Separate activities for children will be provided. Free. Ananda Meditation Temple, 23305 Bothell-Everett Hwy, Bothell. 425-806-3700.

TUESDAY, DECEMBER 24 Christmas Eve Candlelight Service – 9-10pm. Christmas Eve enfolds us in the sacred glow and promise of the rebirth of divine love and joy in people's hearts. This popular Festival of Light Service brings out the sacredness and inwardness of one's soul’s eternal longing for peace. Free. Ananda Meditation Temple, 23305 Bothell-Everett Hwy, Bothell. 425-806-3700.

SATURDAY, DECEMBER 28 Sew Up Seattle Free Sewing Session – 11am-1pm. Bring your own project and machine or create with our donated fabrics and machines. Guys and gals of all ages and experience welcome. Free. Sewing Room in Denny Park Lutheran Church, 766 John St, Seattle. Registration required. 206-784-7117.

save the date

SATURDAY, JANUARY 11 Whole Foods: Vegetarian Basics & Beyond – 1-5pm. Join us in this “basics and beyond” class as we de-mystify how to healthfully eat a whole foods diet as a vegetarian. $45-$65. Bastyr University, 14500 Juanita Dr NE, Kenmore. Registration required. 425-602-3152.

TUESDAY, JANUARY 14 Intro to Mindfulness-Based Stress Reduction – 6:30-8:30pm. Meditation can help one feel, sleep and cope better while improving self-esteem and renewing enthusiasm for life and work. Bring a friend for an interactive and informative evening to learn what Mindfulness-Based Stress Reduction (MBSR) is all about. This is also an orientation to the popular MBSR class which runs on Tuesdays, Jan. 21 to March 18. Free. Bastyr Center for Natural Health, 3670 Stone Way, Seattle. Registration required. 425-602-3152.

SATURDAY, JANUARY 18 Revitalize Your Life - Holistic Health Retreat – January 18-23. Lodging, meals, classes, workshops, excursions and personalized health assessments included. Sponsored by Lime and Lotus and Dr.

WEDNESDAY, JANUARY 8 Program Info Session – 6-9pm. Spend an evening exploring a variety of our new non-credit programs. Meet the instructors. Ask the questions and enjoy mini-workshops on two of the topics of your choice. Topics include: CranioSacral, Hypnotherpay, Indigenous Wisdom Teachings, Medical Qigong, Homeopathy Acute Care, and Aromatherapy. Free. Bastyr University, 14500 Juanita Dr NE, Kenmore. Registration required. 425-602-3152. Continuing-Education.

THURSDAY, JANUARY 9 Essential Oil Lotions for Healthy, Youthful & Clear Skin – 6-9pm. Essential oils offer luxurious healing and protective properties for skin and beauty health. Learn to use the anti-inflammatory, cell regenerative, anti-microbial and detoxifying properties that go beyond the superficial results of most commercial products. $35-$65. Bastyr University, 14500 Juanita Dr NE, Kenmore. Registration required. 425-602-3152.

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MONTHLY DINING EVENT Wednesday December 18th, 6:30pm at the Mount Baker Community Club, Seattle You don’t need to be a vegetarian to enjoy a delicious multi-course vegetarian dinner. Catered by a different restaurant or chef each month. $15 plus tax for members, $20 plus tax for guests, children half-price. or 206 706 2635 for reservations.

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MASSAGE Tui Mullein LMP – Licensed Massage Practitioner has ten years experience integrating Swedish, Shiatsu, Acupressure, Acutonics and herbal therapies in the Seward Park area. Schedule an appointment at 206-721-1165. MA18798.


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Five Mountains Institute of Qigong and Taijiquan – Live Healthier. Sustain Vitality. Classes in Embracing the Taoist Tradition. Dennis Sharp, Certified Instructor. 6532 Phinney Ave N, Seattle. 425-775-9609.

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Stephanie Zgraggen. $1995.00. L’Auberge de Sedona Resort and Spa, 301 L’Auberge Lane, Sedona. 714-465-9045. Introduction to Homeopathy – 9:30am-5pm. Learn the knowledge and tools to quickly, safely and inexpensively treat acute illnesses and injuries for one’s self, family members or patients with homeopathy. $45-$95. Bastyr University, 14500 Juanita Dr NE, Kenmore. Registration required. 425-602-3152.

WEDNESDAY, JANUARY 22 Indigenous Wisdom Teachings: Energetic Armour- Protecting & Strengthening Your Energy Body – Wednesdays through February 5. 6-9pm. In a world where people encounter negativity, toxicity and misuse of power, one must be attentive to protecting their self and environment from intrusive energies. Attain ancient knowledge shared by the medicine men and women of the Americas which will support one in personal life. $125$205. Bastyr University, 14500 Juanita Dr NE, Kenmore. Registration required. 425-602-3152.

SATURDAY, MARCH 8 Adam Dreamhealer – International author, speaker, Native American healer and doctor of naturopathic medicine, Dr. Adam McLeod will be presenting a full-day conference at Bastyr University. Maximize one’s own healing potential and learn techniques to focus intentions embracing self-empowerment. Registration required.

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design services residential/commercial, indoor/ outdoor. Specializing in meditation spaces.Custom Intuitively designed talismans/healing jewelry.

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Manufacturer and retailer of natural, chemicalfree latex mattresses designed to provide a comfortable and supportive alternative to traditional spring mattresses. See ad page 8.


Committed to providing 100% pure cotton diapers for your baby. Convenient weekly pickup and delivery of cloth diapers and accessories. Better for baby’s skin, more sustainable than washing at home. See ad page 24.


503-282-0436 Live more sustainably with GladRags washable menstrual pads and menstrual cups. Join the community of women who have decided to make a lower carbon footprint every month! See ad page 19.



6921 Roosevelt Way NE Seattle, WA 98115 206-525-0363 At m’illumino, we are dedicated to your transformation through movement. Take a class, try private sessions, discover your own innate grace. See ad page 27.

Turning Fears Into Pleasure and Living the Life of our Dreams. We touch on all areas of life: Self, Family, Health, Finances, Career, and Romance. Group or individual classes available. Spring Goddess Classes and Fall Abundant Living Classes.


206-722-2665 Kanjin Yoga is a path to abundant health and wellness helping people live better inside their bodies. Specializing in Yoga Nidra, Gentle Hatha Yoga, we offer classes and workshops for groups and organizations.

Kaitlyn Mirison Bring your heart to light. Individually designed program to connect with the essence of you and contribute that unique element into the world.


We are a holistic dental practice specializing in safe mercury filling removal, non-surgical periodontal care, and TMJ/ orthodontic treatments. We welcome new patients! See ad page 10.

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Whether it’s the

best of times or the worst of times, it’s the only time we’ve got.


425-350-5448 Know someone who is feeling down? Lift their spirits with personal training for the body, mind and spirit! Give the gift that keeps on giving: Reiki, Chakra tune-ups, and Feng Shui consultations with Dena Marie. Individual sessions - buy one, get one free during the month of December. Also available - gift certificates for the one yo love or yourself.

~Art Buchwald

LovE & LiGHT STUDioS LLC Jeri Warlick love-light-studios Holistic energy work, crystal healing and aromatherapy-private and group sessions. Sacred

natural awakenings

December 2013


Hatha Yoga Segment (Yoga Postures)

Ananda The Art & Science of

Taught by Murali Venkatrao in Bothell; Michelle Marshall in Seattle Murali & Michelle are codirectors of the Ananda Washington Yoga Teacher Training Program

Raja Yoga Segment (Meditation & Philosophy)

Raja Yoga Three-Month Intensive in Meditation, Yoga, & the Eight-Fold Path Begins January 28 in Seattle; January 30 in Bothell

Taught by Nayaswami Hriman McGilloway in Bothell; Nayaswami Susan McGinnis in Seattle. Both are Ananda ministers & teachers. • 425-806-3700

December 2013 - Seattle Natural Awakenings  

December 2013 issue