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MINDFUL SOUL CENTER APRIL MAY 2020
https://themindfulsoulcenter.com
bi-monthly magazine
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[the]
Mindful Soul Center VOLUME ONE, ISSUE FOUR
| APRIL/MAY 2020
Mindful Soul Center magazine is free to read online on our website. The magazine features news
and
health,
information
wellness
and
on
all
your
spiritual
favorite
topics
like
healing, self-care, yoga, meditation, gardening and even food.
Editor: Amy Adams Editorial Assistant: Ruxandra Badulescu Mascot: Princess Kiki
Features Contributors in alphabetical order: Christine Boyd Miller, PhD Megan Nolan of Vitality Wellness Maui Deja Osbourne of Deja Drewit Brooklyn Storme, PhD
Buy this issue @ $4.50 USD PDF file, Fillable PDF Worksheets and the MP3 Click here to buy an annual subscription 6 issues @$18.00
website: https://themindfulsoulcenter.com learning center: https://mindfulsoul.center podcast https://soundcloud.com/themindfulsoulcenter :
Join our free social network https://mindfulsoul.center Click here to join our mailing list and get the calendar worksheets for free Contact us for advertising rates, corrections and other matters via email: hello@themindfulsoulcenter.com
Editor's Letter Dear Mindful Souls,
This April and May issue focuses on the Earth, our fragile yet resilient mother. It is she who transcends and nurtures every being on this planet and it seems like our species are still dealing with some mommy issues as we don’t always treat her with the respect she deserves. We’ll dig into the dirt and explore our slow moving friends - plants. We’ll discuss grounding and ungroundedness, how we can nurture our mama Earth through awareness and action and a lot more.
We won’t be discussing the virus that is infecting more minds than bodies. Although I did write an article on the webiste - So
there's
a
crisis,
now
what? about
how
we
can
stop
feeding fear and take back your time and life. In order to continue to live your best life until that day you must remember that you have the power to choose your focus. You have the power to break free from mass hysteria that only hurts people.
This issue includes The Yoga Diaries, Self-Care Corner, and various inspirational quotes and poems and other articles focused on life on Earth as well as recipes, goal setting worksheets, the calendar. Thank you to all the writers and teachers who have made this issue possible.
Mark your calendar’s to celebrate Earth Day on the 22nd of April this year, and Mother’s Day is celebrated in the UK on the 22nd of May. In Australia, Canada and the United States mother’s are celebrated on the 10th of May. You can read various dates for other countries here.
Thank you for taking time from your day to unwind, to read and listen to all we have to offer here today. I invite you to explore what is offered here and feel free to respond with a recorded
voice
message
that
you
can
make
when
you
visit
this
page
https://speakpipe.com/themindfulsoulcenter or you can click on the recording tab on the website. With a grateful heart, I wish you peace.
Since I first wrote this due to the nature of our times I had to pivot So whilst some content is related to this topic I felt the need to postpone a couple of the EARTH related articles until the next issue and replaced that with some practical suggestions instead ,
,
.
,
.
With love,
Amy Adams Founder & Editor The Mindful Soul Center
P.S. Write to us and tell us your interests, something you learned or what you want to know about in the realms of meditation, yoga, personal development, spiritual evolution and living a conscious life. Send me an email when you click here amy@themindfulsoulcenter dot com or tag
us
in
a
post
on
IG
@themindfulsoulcenter
https://facebook.com/themindfulsoulcenter.
or
leave
a
comment
on
our
FB
page
FEATURES CONTRIBUTORS in alphabetical order
Christine Boyd Miller, PhD Christine is a California mountain mama transplanted from the East coast. In The Yoga Diaries
she explores the obstacles &
challenges she faces as she learns new yoga poses, explores new
ideas
and
attempts
Needless to say that she's
not
writing
or
to
maintain
a
regular
practice.
The Yoga Diaries
she shares the benefits & joys too! When practicing
yoga,
frolicking in the redwoods with her son,
she
spends
her
time
hula hooping, cooking,
and helping her husband tend to their garden and bees.
Megan Nolan Megan
is
a
personal
trainer
and
yoga
instructor
with
over
14 years of experience. She has worked with hundreds of clients and
students
who
have
experienced
the
aches,
pains,
and
challenges of having to spend long hours at their desks. As an entrepreneur and
Movement is Vital
working
on
the
writer herself she spends pend a lot of time
computer.
She
has
come
up
with
a
plan
to
combat these difficulties and teach us that Movement is Vital with each issue teaching us how to deal with our life at a desk. She runs Vitality Wellness Maui and created the Yoga At My Desk program.
Deja Osbourne Deja
is
an
artist,
an
oracle
deck
creator
and
owner
of
DejaDrewit. Born in Russia and raised in NY, she now lives in California. As a young girl, Deja experienced bullying and as a result developed social anxiety. Drawing was her escape. As she healed she knew that she wanted to inspire and help people
Deja's Self-Care Corner
through her art but wasn't quite sure how. From 2005 until 2013, she
worked
as
a
graphic
artist
and
designer
in
the
fashion
industry. She left to raise a new baby and discovered a way to use her art to help others and started to create oracle decks. Check out her Self-Care Corner.
Brooklyn Storme, PhD Brooklyn is an alignment strategist who teaches entrepreneurs and private practice owners how to shift their mindset in order to create positive change in their business. The winner of the 2019 Health Practitioner of the Year Award in her region, her practice interests including anxiety, depression and relationships. She lives in Melbourne Australia in the seaside town of Hastings. She has worked in the area of the mind and human behavior for over 20 years. She writes the Mindset Matters column.
Mindset Matters
APRIL/MAY 2020
CONTENTS
14-17
SELF-CARE CORNER
Artist Deja Osbourne shares her monthly selfcare and personal power deck picks with us.
WE ARE ONE
You're a cloud. You're a star. We are one, even when it sounds cliche.
21-22 GET GROUNDED
24
Use your breathe, it's time to get grounded with Yoga at My Desk's Megan Nolan.
MOMENT TO MOMENT 29-30
The space where the past and present no longer exist. An exploration of mindfulness, meditation and mindful living.
THE YOGA DIARIES
34-36
Rooted together in a Redwood Forest Christine Boyd Miller, PhD shares her experience with us.
TREE POSE
25-28
Learn all about tree pose as the barometer for grounding and a how-to video too!
31
MP3 MEDITATION
Cord cutting meditation - cut away that which no longer serves you.
SUGGESTIONS FOR DIFFICULT TIMES
45-47 & 42
Start your day with a little morning routine and during your day you can practice gratitude too, here's how.
FOUNDATION
DELICIOUSNESS
Four recipes aka food deliciousness! This issue we bring you a dip, a salad, a soup and bread.
04 Masthead
INSPIRATION & POETRY
05 Editor's Letter 06 Contributors
18
You are gold! (TMSC)
08-13 Calendar & Goal Tracking Worksheets
20
Quote: Chief Seattle
38-39 TMSC Fundraising Effort for Dogs
23
Passage: Suzy Kassem [Mother]
43-44 TMSC Recommends: Books, Music, Podcasts
37
Quote: Jane Goodall
56-57, 64 Mindful Soul Center Podcast: 59-61 Shop the Back to Basics Yoga Collection 58, 62,, 63,
Support The Mindful Soul Center
52-55
40-41
The Cloud by Percy Bysshe Shelley
48
Quote: Jon Kabat-Zinn
49
Quote: Peter Levin, PhD
TMSC Calendar & Tracker Sheets The next five pages are designed to help you focus your time and keep track of your yoga and meditation practices, track your monthly menstruation cycle if you still have one, birthdays and other important dates. There is also space for goals and other important areas of selfdiscovery. If you want fillable PDFs of these sheets there are two ways you can get them. Sign-up for the list and get them for FREE or buy the magazine.
Sign-up for the mailing list and get the goal tracker sheets
OR
Buy the magazine and get the goal tracker sheets
When you buy the magazine you also get the Meditation MP3 to download and listen to on any device. You also get the PDF file of the magazine to read offline or print your own copy for the price of a latte $4.50 US
Never forget your healthy routines again with this simple mindful self - care planner. Weekly, undated, lightweight 90 - day planner that is easy to fill out once a week. Includes habit tracker, appointments, gratitude, goal setting, daily wins & more.
GET IT NOW
THE MON
MINDFUL
SOUL
APRIL 2020
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WED
THU
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SUN
30
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MAY 2020 MON
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WED
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THE MINDFUL SOUL CENTER SELF-CARE
GRATITUDE
YOGA & MEDITATION
JOURNAL
APR 2020
READING
TOP 3 MONTHLY GOALS
1 April Fool's Day 8 Pink Full Moon 8 Passover 12 Easter in the West 19 Easter [Orthodox] 23 Ramadan 23 New Moon 24 Arbor Day Flower: Daisies Sun Signs: Aries & Taurus Stones & Crystals: Diamond, White Sapphire & Topaz When you meet your goals, share them with us on instagram! No matter how big or small we want to celebrate your success. Share your wins when you post a pic and tag us @themindfulsoulcenter
BIRTHDAYS & OTHER EVENTS
BOOKS I'M READING & THINGS I'M LEARNING:
MENSTRUATION
1
2
3
4
5
6
7
8
16
17
18
19
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22 23
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© The Mindful Soul Center https://themindfulsoulcenter.com
15
THE MINDFUL SOUL CENTER I AM GRATEFUL FOR:
I put this amount of money in my savings:
I took the time to nurture myself this month:
This month I discovered ? about myself:
You can access these calendars and tracker sheets to download when you sign-up for our mailing list - click here. These are fillable PDFS so you can check off the days you do yoga and meditation or track your menstrual cycle. Plus track your goals and other items.
YOGA 1
2
3
4
5
6
7
8
16
17
18
19
20
21
22 23
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MEDITATION 1
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22 23
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© The Mindful Soul Center https://themindfulsoulcenter.com
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THE MINDFUL SOUL CENTER GRATITUDE
YOGA & MEDITATION
SELF-CARE
JOURNAL
MAY 2020
READING
TOP 3 MONTHLY GOALS
1 May Day 10 Mother's Day 7 Full Flower Moon 22 New Moon 24 Victoria Day [Canada] 25 Memorial Day Flower: Lily of the Valley Stones & Crystals: Emerald & Agate Sun Signs: Taurus and Gemini When you meet your goals, share them with us on instagram! No matter how big or small we want to celebrate your success. Share your wins when you post a pic and tag us @themindfulsoulcenter
BIRTHDAYS & OTHER EVENTS
BOOKS I'M READING & THINGS I'M LEARNING:
MENSTRUATION 1
2
3
4
5
6
7
8
16
17
18
19
20
21
22 23
9
10
11
12
13
14
24
25
26
27
28
29 30
31
© The Mindful Soul Center https://themindfulsoulcenter.com
15
THE MINDFUL SOUL CENTER I AM GRATEFUL FOR:
I put this amount of money in my savings:
I took the time to nurture myself this month:
This month I discovered ? about myself:
You can access these calendars and tracker sheets to download when you sign-up for our mailing list - click here. These are fillable PDFS so you can check off the days you do yoga and meditation or track your menstrual cycle. Plus track your goals and other items.
YOGA
1
2
3
4
5
6
7
8
16
17
18
19
20
21
22 23
9
10
11
12
13
14
15
24
25
26
27
28
29 30
31
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2
3
4
5
6
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MEDITATION 7
8
22 23
9
10
11
12
13
14
24
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31 © The Mindful Soul Center https://themindfulsoulcenter.com
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DEJA'S SELF-CARE CORNER
BEAUTY Dolling up every day can be a lot of work. If you’re a busy career woman or a mom you may not have much time to do that. When we do take the time to dress up, do our hair or put on makeup, it can make us feel amazing. Find a few minutes today to make yourself feel beautiful, whatever it may be. Go to a salon and get a mani / pedi or do it yourself at home. Put on some makeup or style your hair. Dress up or wear some heels.
DECK: MY QUALITY TIME SELF-CARE DECK
DEJA DREWIT Cards and messages by Deja Osbourne of Deja Drewit. Deja creates cards to inspire amd help women overcome obstacles amd fears. Learn more about Deja here.
I AM FORGIVING Forgiveness is a way to set yourself free. It
they
anyone
give
to
have
what
or
chance
another
you
mean
not
does
okay.
was
did
You’re simply releasing the anger and turmoil it
has
moving
and
you
caused
on
the
from
experience. Sometimes we don’t even realize that
that
something
happened
from
up
built
resentment
have
we
ago.
years
many
Forgiveness is a super power we all possess but
time
takes
it
sometimes
and
to
effort
uncover. It isn’t an easy thing to do but when we
find
provide
can
it
power
that
us
with
healing and closure.There are different ways to
work
on
forgiveness
such
as
meditation,
journaling, tapping, and hypnotherapy just to name a few. Emotional pain and resentment can often create a block in our life that keeps us from moving forward. It can affect us not only mentally but physically as well.
JOURNAL PROMPTS: Write have write
a
list
hurt “I’m
of
you
people the
in
or
past.
please
sorry,
experiences After
forgive
that
each me,
one
thank
you, I love you.” For more on this, look up Ho’oponopono,
a
Hawaiian
forgiveness
mantra. How
do
you
feel
when
help
you
you
cannot
forgive
someone? What
would
forgive
someone
something?
DECK: PERSONAL POWER DECK
or
Embrace. Accept. Know that You are beautiful just the way you are now.
H u mankind has not w o v en the w eb of life . We are b u t one thread w ithin it . Whate v er w e do to the w eb , w e do to o u rsel v es . All things are bo u nd together . All things connect . - Chief Seattle -
We Are One You're a cloud, you're a star and we are one even when it sounds cliche. By Amy Adams We
quip
and
spout
sayings
on
a
regular basis. Often, they can have deep meaning and inspire or on the other hand,
they can also be vague
or simply something to say without giving it much thought - “We
are
one.”
Yes, we are one, we’re all interconnected. That’s not some
magical
you’re
an
thinking,
individual
it’s
the
person,
truth.
You
separate
think from
everything around you. But in fact, you breathe in the
air
around
you,
taking
it
in
-
inhale
and
it
becomes a part of you. Exhale and you change the environment around you. You drink water and that water was once a cloud or a part of the sea or maybe it came from a natural spring from the Earth. Water and its interplay with the atmosphere, with us, with other sentient beings changes form - solid, liquid, and gas.
We Are One Our physical bodies are mostly made of water, yet when you look in the mirror that’s not what you see. In your physical body entire ecosystems exist inside you - think of the microbiome - yet that too is outside of our daily conscious life. The human body is filled with trillions of microbes. Fungi and bacteria outnumber your own body’s cells 10-to-1 and that isn’t even counting the viruses that teem inside your cells. And if we hammer down every single microscopic cell in your body, you’ll find that they consist of particles - atoms and molecules that break down to protons and neutrons and even quarks. Many of these particles that make up your cells have actually existed for millions of millennia.
What separates you from the breath of air you just took in? What separates you from the water you drink or the food you eat? What separates you from the particles that create the cells that create your body? You exist because of and with everything around you. You
don’t
consciously
think
each
moment
of
how
through respiration, transpiration and digestion your body
interacts
with
the
rest
of
the
world,
yet
the
subtle unseen interchange happens. It’s not a onesided process. Your life doesn’t exist in a vacuum.
You create the world around you. You exist because of everything inside of you. The hydrogen bang,
and
atoms the
in
you
carbon,
were
produced
nitrogen
and
in
the
oxygen
big
atoms
were made in burning stars. The heavy elements that create you were made in exploding stars.
Where do you begin and everything else ends? When it comes down to it, nothing is solid, nothing is fixed. You knew that in your heart already. We are all interrelated and interdependent. Imagine you are a million points of light that flows outward from you and inward as you give and receive to everything and everyone around you. Allow your mind to remain open and free when you feel isolated, alone or separated. Bring this idea of openness and flow to your awareness remembering that your life gives and receives life from existence itself.
From Rise Up and Salute the Sun: The Writings of Suzy Kassem From her thighs, she gives you life. And how you treat she who gives you life Shows how much you value the life given to you by the Creator. And from seed to dust There is ONE soul above all others -That you must always show patience, respect, and trust And this woman is your mother. And when your soul departs your body And your deeds are weighed against the feather There is only one soul who can save yours And this woman is your mother. And when the heart of the universe Asks her hair and mind, Whether you were gentle and kind to her Her heart will be forced to remain silent “And her hair will speak freely as a separate entity, Very much like the seaweed in the sea -It will reveal all that it has heard and seen. This woman whose heart has seen yours, First before anybody else in the world,
And whose womb had opened the door For your eyes to experience light and more -Is your very own MOTHER. So, no matter whether your mother has been cruel, Manipulative, abusive, mentally sick, or simply childish How you treat her is the ultimate test. If she misguides you, forgive her and show her the right way With simple wisdom, gentleness, and kindness. And always remember, That the queen in the Creator's kingdom,
Who sits on the throne of all existence, Is exactly the same as in yours. And her name is,THE DIVINE MOTHER.
Use your breathe It's time to get grounded with Megan Nolan
Just like plants, humans need to be grounded too! This months Yoga at My Desk Break is a simple but super effective breathing technique to help you feel more rooted and settled. It's is an excellent one to use if you are feeling scattered, overwhelmed, or just need a re-set. Make sure to intentionally plant your feet on the ground to help you initiate the grounding and then do the breathing technique for at least 10 rounds. Enjoy!
click Sorry here
Because of its privacy settings, this video cannot be played here.
Megan Nolan Megan
from
Yoga
at
My
Desk
helps
us
to
overcome
the
negative effects of a sedentary lifestyle. You can learn more about Megan when you click here.
YOGA
Tree pose as the barometer for gro u nding By Amy Adams
Grounding difficulty
is
with
something when
that
going
I
used
through
to
have
bigger
life
changes. Those are the times that I wanted to be detached
from
themselves
could
the be
earth.
‘positive’
The or
changes
‘negative’
or
simply ‘neutral’ (although usually, emotions are more intense when we experience change) the only
YOGA
requirement
was
that
they
were
changes.
When practising tree pose, for me, it acts as an indicator of how detached or grounded from the earth I am in that moment.
It can bring you back to earth as one of the grounding yoga poses we are taught. Tree pose aka Vriksasana or Vrksasana, it is one of the poses where I can morph into the pose’s name. it is also a pose that can test you and ground you.
difficulty sometimes is falling over because I’m either detached from the earth that day or simply tired. Sometimes though, whether my foot is below or above my knee, I stand
When I was a child there was a family who
tall focused and I become the tree.
lived across the street, the Ziellas. Mr and
The main caution is to never directly place
Mrs Ziella’s daughter Wendy was one of the
your foot in the ‘knee zone’ in order to avoid
oldest
was
an accidental injury. Instead, when coming
probably more than 15 years older than me,
into the tree pose place your foot above or
so she wasn’t really a child at all. She used to
below the knee and then press the sole of
hug a tree in front of her house and upon
your foot into your inner thigh, no gripping
seeing her do this, I wanted to know more.
of
She taught me how to hug a tree. When I
drishti
went away to summer camp as a young girl,
challenge
spending time in the forest I continued to
the sky or ceiling.
‘children’
on
the
block.
Wendy
your
toes or
on
focal our
either point
balance
foot.
to as
Finding
focus we
on
look
the
or
to
towards
hug trees. Step by step I begin by standing with my Now, as an older person living in a city, I don’t
feet firm on the ground, hands in front of
do it enough….in fact, I almost never hug a
my
tree. I touch trees and bushes as I pass them
Breathing
but the last times I have really hugged a tree
Then placing and pressing my right whole
was
foot into my upper thigh to find equilibrium.
in
January
Redwood
2018
Forests
in
when
I
visited
Northern
the
California.
heart
Staying
Before that it was 2010 in Glastonbury. I [still]
then
need to hug a tree or trees more regularly, in
lookup.
in
Anjali
deeply
there
that
I
I
for
will
mudra find
a
a
few
raise
(prayer point
of
breaths,
my
hands.)
hands
focus.
it’s
only
up
and
the meantime, I will continue to practice tree When
pose.
Challenges & Ca u tions
fears
–
smooth.
So
when
full length, it increases the level of difficulty
inner
the
thigh
sole –
of
even
my
foot
when
on
my
pressing
can
use
the
of
falling.
Testing
yourself
by
on my calf. There less pressure is needed
practising tree pose, if my yoga pants are
keeping
you
If my energy is low, my foot will stay lower
but not leather that has a pull or grip, more leather
beginning,
removing your hand from the wall.
a bit rough around the edges, like leather
glove
are
wall for support to help you overcome any
Now I don’t know about you but my feet are
like
you
upper
inward.
Each year it gets easier. Give me shorts for access to skin and no problem. Then my only
and
it’s
easier
to
stay
for
a
few
breaths.
Then it's time to do exactly what you did on the first side, on the other side. So even if one side is easier than the other balance is the key. We are working towards equilibrium and strengthening the weaker side so it will someday side.
meet
the
level
of
the
stronger
Tree pose as the barometer for gro u nding
Mythology and the queen Beyond
the
obvious
physical
benefits of tree pose ranging from increased better
balance,
posture
&
poise
and
concentration,
there is a mythology around it that includes Queen Sita (shown in the image with Rama and Lakshmana) and her trials and tribulations. Sita was exiled to the forest twice during her life, once abducted by Ravana
and
rescued
second
time
and
abandoned
the
by
her
husband Sri Ramachandra. She, as the
daughter
of
the
Bhumi
Devi—
the Earth itself felt rooted and one with
it.
torment
In
trying
she
to
stood
overcome
beneath
the
trees breathing and focusing on a dhristi point.
This
story
tells
us
of
Sita
as
the
symbol of patience, standing firm in
times
from
of
within,
change, the
and
trees
growing
stood
with
her until finally one day Rama sent Hanuman to find her.With many of the myth-ological stories, there are varying accounts of who killed who, who rescued who and what actually happened. does
not
which
is
Whatever impact
that
the
the trees
happened key
point
sheltered
and stood with Sita as she stayed beneath
them
breathing
as
chanting she
and
endured
hardships.
the benefits of tree pose: The tree pose creates knee and hip mobility, helps alleviate inflammation of the lower back, and
releases
any
tension
in
the
abdominal.
It
also
improves
your
balance,
posture,
concentration. It strengthens the ankles, tones the muscles of the legs, back and chest.
and
Yoga HOW TO: tree pose
aka Vriksasana or Vrksasana Yoga: Tree Pose from The Mindful Soul Center
click here
05:41
Emphasises alignment of Impro v es :
the head spine and hips ,
.
balance poise posture concentration increases knee hip mobility deepens the chest cavity strengthens the ankles tones the muscles of the legs back and chest &
,
MOMENT TO MOMENT The space where the past and future no longer exist. by Amy Adams
The past and the future no longer exist. There is only now. That’s the essential truth, and it is equally true that the past teaches us important lessons and our bodily survival & social systems require us to make plans for the future. How do we maintain the proper balance between the ideas of the past and future & the reality of now? The simple answer is to live mindfully. Yet, living mindfully can be confronting and disconcerting.
Our own beliefs and cultural biases about how the world works or what things mean can challenge us and cause uncertainty. That uncertainty can lead to feelings of ungroundedness. When we feel ungrounded or unable to confront what is now, it’s easy to become paralyzed by our emotions and instinctive feelings. That isn’t the state of being you want to be in when making decisions and
making
choices.
In
reality,
we
can
create
more
pain
and
trouble
for
ourselves when we are:
unable to confront or avoid what is happening now. attached to our own desired outcomes and expectations. unable to detach from our past experiences, people, places and things.
Even though when we were born we had the ability to live mindfully with remarkable ease, we slowly were conditioned out of it. We can naturally relearn this skill that was once inherent in our nature. We can choose to live mindfully. Mindful living keeps us grounded and present. It allows us to live intentionally. But how?
You don't just accidentally show up in the World Series. - Derek Jeter Derek Jeter of baseball fame once said, “You don’t just accidentally show up in the World Series.” No, you don’t. It’s the same with any skill that we learn or relearn. It requires practice. You don’t get to mindful living without practicing mindfulness and mindfulness is a skill that you acquire through practice and that practice is meditation.
Next, we’ll look at what the differences are between mindfulness, meditation and mindful living.
MOMENT TO MOMENT
mindfulness, meditation, mindful living
Mindfulness Mindfulness allows us to become aware of our thoughts, feelings, bodily sensations, and surrounding environment right now. Mindfulness simply reminds us that the journey is the destination. When we practice mindfulness we practice: bringing ourselves back to what is now with compassion for ourselves and others. letting go of our attachment to the past or imaginings of the future .non-judgement and living moment-to-moment.
Meditation Meditation is the vehicle that allows us to practice mindfulness and effectively train our nervous systems to create space to live with intention.
Mindful Living Mindful living is the result of a regular mindfulness meditation practice. When we practice mindful living, we can call ourselves away from the wandering and restless mind that reacts based on our past conditioning, experiences and survival instincts and come back to now with less effort.
In the end, practice, practice, practice and let’s not forget that living in the now still includes making future plans and setting goals, and it still includes reflecting on past events the difference is that when you live your life mindfully you can do these things without attachment or at the very least catch yourself and get back on the road to what is in the here and now.
Mindful Living 4-Week Guided Course Last year Charity Collier, a Mindfulness Meditation teacher and Addiction Counselor and the Mindful Soul Center
decided to partner and bring people a four-week course
called Mindful Living. We wanted to offer an affordable guided program to help as many people as we can live with less stress and more consciousness. Well it's here and it's starting on the 21st of April 2020. It is a four-week guided course. The course includes live virtual weekly meetings, downloadable meditations, daily check ins, mindfulness lessons, and a private circle on The Mindful Soul Center’s platform where you’ll be free from the distractions of other social media platforms.
Buy now and save Sign-up now and save 29% off the course price of $47. When you opt for the early bird price, you pay only $33.33. Limited time offer. Click here or click on the flower.
BREAK FREE AND RELEASE WHAT NO LONGER SERVES YOU
MEDITATE
CORD CUTTING MEDITATION Sometimes
or
Headphones are recommended but, of course
even ideas about something that no longer serve us.
we
hold
you can listen without them if they interfere with
We can feel stagnant, unable to move forward or away
your comfort. You don’t need to know ‘how to
from
meditate’
something,
development.
onto
and
These
people,
can
ideas
limit
places,
our
become
things
own
forces
personal that
can
to
experience
the
benefits
of
this
meditation track. Sit comfortably on the floor,
keep us stuck in old patterns. That's why we designed
on a pillow or chair with your hands facing up. Hit
this original meditation to guide you through a cord
play and close your eyes and allow yourself to
cutting process.
relax into the meditation. This piece will place you in a relaxed meditative state. Do not operate
This
meditation
will
guide
you
through
symbolic
heavy machinery whilst listening.
gestures to cut energetic ties that bind you. You will have the opportunity during this meditation to choose
Listen for free anytime online right here, simply
what
click on the dog above and a window will open.
to
cut
away.
For
example,
if
your
last
relationship was unhealthy and you are ready for a new
Enjoy!
one you could cut away several things:
Download this mp3 file to keep and listen to anytime anywhere when you purchase this issue -your energetic attachment to that person -limiting beliefs of what you think a partner should be - old ancestral patterns or family wounds
Simply use your imagination.
> click here.
The Yoga Diaries: Rooted Together in a Redwood Forest By Christine Boyd Miller, PhD
The sky is a perfect blue above the jutting
tops
of
the
redwood
trees.
The sun filters through tree branches splashing
a
speckled
pattern
across
the forest. Birdsong rings out against the rush of the creek tumbling over rocks on its way down the mountain. I stand
small
among
the
towering
trees, wishing I could be one.
What would it feel like to be a giant redwood
tree,
standing
tall
and
straight with my roots holding fast to the other trees underneath the firm earth? I wonder about this as I take in my
surroundings
and
rhythm of my breath.
discover
the
My heels find their perfect niche in the ground. The balls of my feet follow as I lift my toes in
Pada
Pada Bandha. My feet melt into the ground as I
Lifting the toes allows the feet to root more
become one with the earth. My legs are strong
deeply, which helps to find balance.
and
I
imagine
opposing
magnets
on
my
inner
thighs that I’m trying to bring together. I stack each vertebra one over the other all the way to the
top
of
tension draw
in
my my
my
neck.
shoulders
armpits
fingertips
This
reach
helps and
toward
down
to
allows the
and
release
the
gravity
ground.
outward
to My
like
the
bottom branches of a redwood tree.
My
body
trunk,
becomes
reaching
a
solid,
tall
straight
toward
the
redwood
sky.
Like
a
treetop, I drink in the sun from the crown of my head. I stand tall in and
feel
like
a
tadasana (mountain pose)
strong
redwood
tree
rooted
deeply to the same earth that holds my ancestors and all of the people and beings that share the earth with me. As I inhale, I find my center and as I
exhale,
I
reach
my
roots
deeper
until
I
find
strength and connection. In a storm, redwood trees bow and dance with the wind. They look like they should succumb to the forces of the sky and fall over. They don’t though
because
spindling create
of
beneath
an
Redwood
the
unseen, roots
underground,
their
forest
shallow,
their
winding
floor
interlocking
are
but
long,
length
where
root
just is
roots they
structure.
a
few
feet
vast.
They
interlace and lock together in communal respect for survival, sharing nourishment and energy with one another as they hold one another fast to the earth so they can reach their crowns tall toward the sky.
Sometimes, redwood
in
yoga
forest,
class,
each
of
I
imagine
us
rising
we up
are in
a
our
individual vertical spaces and sharing our energy with
one
another
through
our
invisible
root
structure. We are each individual redwood trees, focused on our own postures and practice. We stand
tall
atop
our
mats,
each
with
our
own
purpose, our own intention. A collective, invisible root structure unfurls from our feet under our mats and together we are all part of the same earth. The soil that feeds us, as we
grow
ancestors
tall, and
is
the
our
love
and
teachers’
energy
teachers.
of
our
We
are
each here alone, our own mountain or tree, but we share our energy with one other through our roots just like the redwood trees share strength and energy through their roots.
Bandha
is
Sanskrit
for
“foot
lock”.
These days, we are feeling more fear and anxiety than
usual.
It’s
more
important
than
ever
to
stand tall and lock our invisible roots together. Like so many businesses, our local yoga studios and
other
doors
self-care
in
this
spaces
are
of
social
era
closing
their
distancing.
Fortunately, Ease Mountain, where I take classes, is
adapting
to
the
times
and
offering
virtual
classes. It
has
really
helped
during
this
time
of
social
isolation to be able to reach out to my teacher and fellow yogis from the safety and comfort of my home. We don’t even need to be in the same room
to
unfurl
community.
our
We
strong
feed
one
roots
through
another
our
through
an
ongoing cycle of strength and love. Through our virtual
yoga
practice,
we
share
our
homes
and
hearts anywhere in the world. I’m trying to see our Bay Area shelter-in-place order
as
an
opportunity
to
practice
ahimsa
through our collective isolation. Ahimsa means non-harming universal
or
kindnessand another.
nonviolence.
union,
among
gentle
Ultimately,
sometimes
It
is
empathy ahimsa
confuse
an
living
is
respect
unspoken
things, toward
respect. with
of one
People
fear
or
obligation. They are not the same thing. Respect comes
from
a
place
of
love
and
the
understanding that we are all worthy of a healthy, loved existence.
seiraiD agoY ehT
Consider
the
relationship
between
plants
and
animals as we cycle oxygen and carbon dioxide or the
way
we
are
born
and
nourished
from
the
earth. We live, die, and become part of the earth again and on and on it goes. To pay respect to this cycle of life – the very breath of the earth – and
all
its
components,
no
matter
how
big
or
small, is ahimsa. By caring for ourselves and for our community with love and respect, we are practicing ahimsa. This
is
especially
important
in
this
new
era
of
social distancing. We’re all vulnerable to losing someone we love or loss of livelihoods, homes, or safety. We must stand tall and reach our crowns to the sun to nourish ourselves so we may unfurl our long, invisible roots outward to support one another. We are isolated but not alone. We stand tall like the redwood trees, locked in our solitary togetherness. If you’re really quiet and tune into the rustling of the leaves against the gentle breeze, you can hear the trees whisper slowly, “ahimsa” unto the world.
Whatever we believe about how we got to be the extraordinary creatures we are today is far less important than bringing our intellect to bear on how do we get together now around the world and get out of the mess that we've made. That's the key thing now. Never mind how we got to be who we are. Jane Goodall
l u o S l u f ind M e h T e h ve ng t o i c L u g d o o r D t In of e n i l w e n Center's products Click on any of the images below to visit the site and purchase a cozy graphic t-shirt, tank-top, yoga shorts or lap top cases and support the dogs.
Women's Cap Sleeve Top
Every time you buy a 'dog love' t-shirt, tanks, yoga shorts and more! A donation ranging from $5 to $10 is made to
White
$29.95
Available in a variety of colors $29.95
Black
Grey
$29.95
Yoga Shorts [Black Stitching] $38.50
support 16 rescue dogs.
$29.95
Canvas Ready to Hang Prints
Framed Poster Blk or White Frames Available
$38.50
The Mindful Soul Center Fundraising Effort You can find more Dog Love products in the shop
$38.50
The Mindful Soul Center Fundraising Effort Anywhere from $5 to $10 USD from items sold in the Dog Love product line will go towards the purchase of items listed below to help 16 rescued dogs to be cared and provided
for
the
rest
of
their
lives.
When
you
support
this
effort
you
get
something in return - knowing you are helping the dogs and a cozy t-shirt or cute tote bag. 15 of the 16 dogs are over 7 years old. One is only 2 and was dumped on the
side
of
the
road
with
2
other
pups.
Because
this
shelter
exists
they
have
shelter, food, volunteers who pet them and visit them daily.
Current needs for the shelter at this time: For ev tote y ery t-shirt o o $10 go u purchase $ r es to a 5id the dog shelte r Special food for Lourde - Lourde is allergic to most dog foods. He cannot eat the same foods that are given to all the other dogs. Medication for CeCe, Myra and Rex
A water pump to bring water onto the property.
If we can get the pump installed we will be able to have fresh water for the dogs year round and we will no longer need to refill the plastic water bins that freeze during the
winter
so
they
are
only
good
approximately 8 months per year.
A solar powered motion detector light to help protect the premises (no electricity on the property)
for
New roofing is needed over some of the dogs compartments. Some leak and need immediate repair before the harshest months of winter come.
The Cloud By Percy Bysshe Shelley
I bring fresh showers for the thirsting flowers, From the seas and the streams; I bear light shade for the leaves when laid In their noonday dreams. From my wings are shaken the dews that waken The sweet buds every one, When rocked to rest on their mother's breast, As she dances about the sun. I wield the flail of the lashing hail, And whiten the green plains under, And then again I dissolve it in rain, And laugh as I pass in thunder.
I sift the snow on the mountains below, And their great pines groan aghast; And all the night 'tis my pillow white, While I sleep in the arms of the blast. Sublime on the towers of my skiey bowers, Lightning my pilot sits; In a cavern under is fettered the thunder, It struggles and howls at fits; Over earth and ocean, with gentle motion, This pilot is guiding me, Lured by the love of the genii that move In the depths of the purple sea; Over the rills, and the crags, and the hills, Over the lakes and the plains, Wherever he dream, under mountain or stream, The Spirit he loves remains; And I all the while bask in Heaven's blue smile, Whilst he is dissolving in rains.
The sanguine Sunrise, with his meteor eyes, And his burning plumes outspread, Leaps on the back of my sailing rack, When the morning star shines dead; As on the jag of a mountain crag, Which an earthquake rocks and swings, An eagle alit one moment may sit In the light of its golden wings. And when Sunset may breathe, from the lit sea beneath, Its ardours of rest and of love, And the crimson pall of eve may fall From the depth of Heaven above,
ĂŤry nest,
With wings folded I rest, on mine a As still as a brooding dove.
That orbèd maiden with white fire laden, Whom mortals call the Moon, Glides glimmering o'er my fleece-like floor, By the midnight breezes strewn; And wherever the beat of her unseen feet, Which only the angels hear, May have broken the woof of my tent's thin roof, The stars peep behind her and peer; And I laugh to see them whirl and flee, Like a swarm of golden bees, When I widen the rent in my wind-built tent, Till calm the rivers, lakes, and seas, Like strips of the sky fallen through me on high, Are each paved with the moon and these. I bind the Sun's throne with a burning zone, And the Moon's with a girdle of pearl; The volcanoes are dim, and the stars reel and swim, When the whirlwinds my banner unfurl. From cape to cape, with a bridge-like shape, Over a torrent sea, Sunbeam-proof, I hang like a roof, The mountains its columns be. The triumphal arch through which I march With hurricane, fire, and snow, When the Powers of the air are chained to my chair, Is the million-coloured bow; The sphere-fire above its soft colours wove, While the moist Earth was laughing below.
I am the daughter of Earth and Water, And the nursling of the Sky; I pass through the pores of the ocean and shores; I change, but I cannot die. For after the rain when with never a stain The pavilion of Heaven is bare, And the winds and sunbeams with their convex gleams Build up the blue dome of air, I silently laugh at my own cenotaph, And out of the caverns of rain, Like a child from the womb, like a ghost from the tomb, I arise and unbuild it again.
If you want to read more poems by Shelley visit
https://www.poetryfoundation.org/
Change your focus. Choose what media you want to ingest. Turn off the news. Listen to podcast episodes or watch videos on topics that excite your imagination. You have the power of choice. Be of service to others. Get groceries for your elderly neighbours. Check-in on families that struggle with childcare. Walk your sickly neighbour's dog. Take out their garbage or make them soup. Write a thankyou note to someone who was there for you in your time of need or to someone who at one time encouraged and supported you. Marie Kondo your closet or kitchen cabinets. Call friends or meet them online or on video chat or do a group meet via zoom. Write letters to old friends or maybe to someone that made a lasting impression on you. Read books. Journal. Meditate. Practice yoga. Create a vision board. Paint. Draw. Write. Play music. Dance. Create something beautiful. Bake cookies. Sing. Write a song. Create a ritual. Pick up litter in your neighbourhood. Design and plan a garden for your balcony or courtyard. Build something. Daydream. Create an altar or create a space for yoga and meditation in your home. Take a long hot bath. Give yourself a mani/pedi. Read the Mindful Soul Center magazine. Ground yourself in the here and now. Meet-up with your innerchild and visualize your adult self reassuring and parenting her or him.
BOOKS THE NEW EARTH Eckart Tolle
MASTER YOUR CODE The Art, Wisdom, and Science of Leading an Extraordinary Life By Darren J. Gold
AWAKEN WITH GRATITUDE AUDIO BOOK Hillis Pugh
CARDS
KEEPERS OF THE LIGHT Artist: Lily Moses Author: Kyle Grey
MUSIC
CHRISTINE AND
AGNES
THE QUEENS
OBEL click here to her
click here to listen on
music on SoundCloud
YouTube
A MUSIC MIX Click here to listen to a playlist of music that we love based on The Mindful Soul Center's listening habits. We think you'll love it.
P O D C A S T S INNER TRUTH David Newell like so many other people who were in the corporate world had enough and went on a journey podcast
of
personal
where
he
discovery. intervews
He
hosts
various
this
artists,
authors, and experts who add to the conversation of what it means to be human. Listen here.
YOU'RE WRONG ABOUT Michael
Hobbes
podcast.
'You're
and
Sarah
Wrong
Marshall
About'
host
examines
this how
media misconstrues stories and reports on events that
skew
bring
the
public's
humanity
back
memories to
stories
of
events.
and
the
They
hosts'
chemistry adds another dimension to their story telling. We love it. Listen here.
TMSC RECoM MENDS
Two practices.
Suggestions for challenging times every morning and every day. Every Morning: Wake-up Wake-up with intention each morning, preferably without an alarm and if you must use an alarm choose a pleasant sound for it. Smile. Think of one thing you are grateful for today. Smile. Stretch your whole body, extend your arms stretching them above your head and flex your feet. Smile. Gently rub your dear dog’s belly and give them a kiss. Smile. Or if you have children allow them to rest peacefully for a few more minutes and get to the bathroom. Pee,
fart,
morning
poop
then
whatever
after
you
it
wash
is
you
your
naturally
hands
and
do
in
brush
the your
teeth. Smile. Put on the cold water and splash your face with a lot of it. Wake yourself up! Smile. Look in the mirror and yes you guessed it, smile. Don’t look at your perceived flaws. Laugh. Force it if you need to and then maybe you will see how silly it is and laugh some more. Smile. Next, get to your day and don’t forget to smile some more.
Every Day: Practice Gratitude
Was it permanent? I did heal over a period of time and with the love and help fromothers but the first day in the hospital the tears started to flow. My
mind
went
thoughts Practicing
gratitude
can
have
a
profound
effect on your life. Sometimes we can forget how powerful it is as a practice. Frustration, fear
and
anxiety
periodically
but
will,
there
however,
will
be
more
happen room
buying your necessary supplies to hunker down and
something
you
wanted
isn’t
available turn your frown upside down and look for
a
substitute.
really
need,
acquire
If
reach
that
it
truly
out
thing.
to
Be
is
something
others
grateful
to
help
for
you you
what
is
available. Be grateful that people are working at the store to serve you. Don’t forget to say thank you to the people that help you or check out your order. Be present. Look at the person who is serving you and even if they are tired
are
problems. problem
facing Think
and
challenges about
give
the
thanks
for
and
real-life
situation
the
decided
first
and
was
to to
observe
and
futures. do
two
be
fully
everything
around me.
allowed
me
to
be
in
the
experience and see the beauty in the details.
Some
observations
include
noticing the inner light and genuine concern that radiated from strangers who
chose
to
help
others
as
their
occupation. The reflection in the tiles of
people
passing
by
as
I
was
travelling on the gurney to the x-ray room or the doctor’s office for results gave me a new perspective. The MRI tech who stayed in the room with me to allay my fears allowed me to know
the you
scenarios
more about the people and culture of
and cranky - say thank you and mean it.
If
I
The
present
That
For example when you are at the grocery store
home
when
things.
to
non-existent
for
joy, peace and calm in your life.
at
That’s
of
or
experience.
country
through
conversation.
Being present allowed me to find the second
thing
-
to
find
meaning
and
gratitude in the experience itself.
Ask yourself how this experience is informing you.
How
is
it
allowing
you
to
grow?
If
it
is
Dig deep and uncover the obscure gem - bring it to the surface and be grateful for it.
triggering you and your emotions are feeling out of control, take the time to look inward and work on you.
A short time ago I was hampered by a serious injury and was challenged by it. I had to rely on other
people
to
do
things
for
me,
and
the
physical pain was difficult. It wasn’t fun. I was unable
to
and
forbidden
by
the
doctors
to
climb stairs and had to miss out on the closing ceremony for teacher training. It was painful to hear my colleagues laughing and share stories
The lesson was there but I had to dig
- I couldn't hear their words. I was troubled and
deep
frustrated
of
appreciative for the lesson and even
Moreover,
more grateful that I had an experience
feeling
by
this
excluded
and came
childhood to
wounds
mind.
and
in
the
end,
I
was
there was a lot of fear around the idea that
of
perhaps this injury would radically change my
the
life and my ability to care for myself.
surface and be grateful for it. Here's a
a
lifetime. obscure
Dig gem
deep -
and
bring
quote by the Dalai Lama -
it
uncover to
the
"Everyday think as you wake up, today I am fortunate to be alive, I have a precious human life, I am not going to waste it. I am going to use all my energies to develop myself, to expand my heart out to others; to achieve enlightenment for the benefit of all beings. I am going to have kind thoughts towards others, I am not going to get angry or think badly about others. I am going to benefit others as much as I can.”
– The Dalai Lama -
Well, we're all not the Dalai Lama, so here are a few practical suggestions to help you to practice gratitude daily:
Have a morning gratitude session. Make a gratitude list. Shift your perspective: Don’t get mad, get grateful. When you face a major challenge, be grateful for it. Which really means you are accepting what is in the now.
Listen to the podcast version
When you suffer a loss, be grateful for the life you still have. Choose happiness. It is a choice. Read my book Gratitude Shmatitude: Don’t just think it, do it!
When you practice gratitude take a moment to bask in the feelings of peace and joy that it brings to you. If you are so distressed that you are finding it difficult to practice gratitude, start small.
Perhaps simply
ultimately,
means
wholeness directly,
experiencing
and a
spiritual
interconnectedness
seeing
individuality
and
that the
totality
interwoven,
that
separate
extraneous.
see
in
this
becomes sense. So
is
or
way,
then
spiritual
Doing
nothing
in
science
washing
the
is If
you
everything
its is
are
deepest
spiritual.
dishes. - Jon Kabat-Zinn
You can't be curious and traumatized at the same time. -
Peter Levine PhD ,
gratitude shmatitude: Don't just think it do it for
Women's Circles & Book Clubs
Gratitude Shmatitude is a great book for Women's Circles, Book Clubs and other groups. If you're interested in purchasing 10
or
more
copies,
shipped
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one
address your group can receive a $3.00 discount
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That's
a
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GRATITUDE SHMATITUDE: DON'T JUST THINK IT, DO IT!
$9.99
KIND
LE ED ITION
This practical guide demands that you don ’ t merely think about gratitude but do it too. Chapters are divided into two
parts;
think
and
do.
The
‘ think
it ’
part
includes
stories and sometimes facts for contemplation and the
‘ do it ’ part at the end of each chapter includes actionable steps to take and explore gratitude.
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Melon, Avocado & Mozzarella Salad
ingredients 1/2 cantaloupe or 1/4 of a honeydew melon 1 avocado 1 small to medium red onion
This delicious salad is a hearty meal for one person or as an
200 grams/7 ounces mozzarella or similar soft white cheese pinch of oregano
appetizer for 2 people. Takes approximately 1015 minutes to prepare
salt and pepper to taste 1 tablespoon olive oil
directions Clean out the seeds and remove the peel of the melon and slice it into small pieces. Cut the avocado in half, remove the seed. Then using a tablespoon scoop out the soft fruit and slice it into small pieces. Clean and cut the red onion. Cut the cheese into small cubes Place all the ingredients in a bowl. Season with oregano, salt & pepper Add olive oil Toss and serve
Perfect Portobello Mushroom Dip
makes 2.5 cups of dip ingredients 3 tablespoons olive oil 1 pound or 450 grams portobello mushrooms garlic powder to taste juice of one lemon 1 cup sour cream 3 scallions white part only 6 ounces or 170 grams of goat's milk cheese - chevre
directions Chop mushrooms and mince the scallions. Heat olive oil in a pan. Add mushrooms and saute until the mushrooms are soft. Stir in lemon juice. Remove from heat and allow the mixture to cool. Drain excess liquid. Combine sour cream, diced scallions and the goat cheese in a food processsor bowl and process until smooth. Or if you don't have a food processor mix thoroughly by hand. In a large bowl mix the two preparations together, stirring well. Serve in a bowl surrounded by your favorite chips or warmed pita bread.
Bazlamaca Croation Corn Bread makes 1 large loaf
ingredients 1 lb / 450 grams of creamy cottage cheese ½ cup / 120 ml sugar 2 eggs ½ tsp. Salt ½ stick / 60 grams
butter
½ cup / 120 ml of corn meal ½ cup / 120 ml of flour 1 tsp baking soda ½ pint / 240 ml of sour cream (or yogurt)
directions Mix first four ingredients. Add remaining ingredients. Mix well. Pour into a greased pan (either a loaf pan or a 9x9 in or 20x20 cm square) Bake 20-25 minutes at 220C/425F (top can get brown)
p.s. you can sometimes omit the cheese or even use cream cheese instead of cottage cheese
Cold Delicious Cucumber Soup ingredients 2 large cucumbers diced (peeling is optional) 1 cup plain yogurt 2 tablespoons lemon juice 1 teaspoon Dijon mustard 1 scallion, coarsely chopped 2 tablespoons fresh dill, coarsely chopped one tablespoon of cumin water salt and pepper to taste
directions
makes 4 servings
Talk about simple! Puree everything in a blender along with a bit of water to get the desired consistency. Then add the yogurt and give it another whirl or you can mix the yogurt in by hand. Another option is to strain the soup through a sieve if you prefer a smoother texture or simply blend again. Then pop it in the fridge to chill for a minimum of one hour or prepare and chill overnight.
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In this minisode I read a passage from the chapter entitled Earth and the Cosmos from my book Gratitude Shmatitude. It's something to think about.
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