Mindful Soul Center Magazine Volume 1, Issue 3

eerht eussi eno emulov

MINDFUL SOUL CENTER FEBRUARY | MARCH 2020

bi-monthly magazine https://themindfulsoulcenter.com

THE YOGA DIARIES

MEDITATION MINUTE

HEART Y O U R

H E A R T

C H A K R A

YOGA AT YOUR DESK OPEN YOUR HEART

SELF-CARE CORNER

RECIPES FOOD DELICIOUSNESS HEART OPENING MEDITATION &

MINDSET MATTERS

gratitude shmatitude: Don't just think it do it for

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Mindful Soul Center VOLUME ONE, ISSUE THREE | FEBRUARY/MARCH 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 Charity Collier, MA CADCII 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

This issue's cover art is by Robin Reynolds. You can find her on Instagram here @inkandalchemy, visit her etsy shop here:

website: https://themindfulsoulcenter.com

https://www.etsy.com/shop/RobinMReynolds

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

4

Mindful Soul Center

Editor's Letter Dear Readers,

I’m keeping this short today since resources and time are limited as I write to you today from India where a rich and diverse world of experience challenges me as I focus on both Yoga Teacher Training and simultaneously operating a business. Even though I’m grateful for the challenge, you should know that this issue may be slightly lighter this time around but the weight of the material is not compromised in its timelessness.

Although some parts of this issue were completed before my departure, there was still a lot to complete and in fact, a few linked files won’t be available until mid-February due to some technological

challenges.

Internet

access

inside

my

room

does

not

exist

which

means

uncomfortable seating and little privacy. But more importantly, the shared network also means failed uploads and other glitches in the system, so I am asking you for your patience and understanding. Still, I bring it to you with love in my heart.

I will be back home soon. Not much more blah blah to say here, only that I hope that the words, video and audio files will brighten your heart and benefit you. 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.

This issue includes The Yoga Diaries, Self-Care Corner, Meditation Minute, Mindset Matters and various inspirational quotes and poems and other articles focused on heart opening as well as recipes, goal setting worksheets, the calendar and an article from the series What is that? Share your feedback with me.

Thank you for taking time from your day to unwind, to read and listen to all we have to offer here today.

Thank you to all the writers and teachers who have made this issue possible.

With a grateful heart, I wish you peace.

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

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post

on

IG

@themindfulsoulcenter

or

leave

a

comment

on

our

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https://facebook.com/themindfulsoulcenter.

Mindful Soul Center

5

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 to maintain a regular practice. Needless to say that

The Yoga Diaries

she shares the benefits & joys too!

When she's not writing or practicing yoga, she spends her time frolicking in the redwoods with her son,

hula hooping, cooking, and helping her husband

tend to their garden and bees.

Charity Collier, MA, CADII Charity is a meditation expert coach, teacher and drug addiction counselor. In her column, Meditation Minute she teaches us the nuts and bolts of mindfulness meditation. She holds a Master's degree of Mindfulness

Meditation Minute

well

as

a

Exercise

Studies

certificate Physiology

from in

Lesley

University

Substance

both

from

Abuse

the

U

in

Cambridge,

Counseling

Mass,

and

Boston.

MA a

She

BS

as in

offers

meditation coaching through her company Meditating Together.

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

writer herself she spends pend a lot

of time working on the 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.

Movement is Vital

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

Deja's Self-Care Corner

her escape. As she healed she knew that she wanted to inspire and help people 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

CONTENTS

FEB/MAR 2020

Volume 1 Issue 3 ,

05

18

06

22

DEJA'S SELF CARE CORNER

08 09

THE YOGA DIARIES

20 00 65

[the fish pose]

MATSYASANA

The Legend The Art The Symbolism How To Do It Benefits of It

'

Why We Need to Open Our Hearts

Getting Help Suicide Hotlines

43

27

32

THE HEART CHAKRA

MINDSET MATTERS

Change your mindset, change DEJA'S 56 your life SELF-CARE CORNER 55

Editor s Letter Contributors Calendar Goal Tracker Sheets Fundraising Effort for Dogs Inspiration 16, 26, 31, 42, 57 Buy the Magazine

46 Anahata Charka [Heart] 47 Chakra Basics 48 Balancing the Heart Chakra 52 What is a Chakra?

41

MEDITATION MINUTE

24

Quick Starter Guide to Begin a Meditation Practice

OPEN YOUR HEART MEDITATION

28

[listen]

RECIPES & FOOD DELICIOUS NESS

58

POEM

An excerpt from The Prophet on Love by Kahlil Gibran

14

66 TMSC

REcOMMENDS

62 RECORD YOUR MESSAGE

PODCAST 63 Interviews & Minisodes

Get social with us!

Tired of Facebook? Want to connect with other people who are interested in yoga, meditation, health & wellness, art & music, philosophy and related topics? Join us when you click the link below and download the app. It's free!

www.mindfulsoul.center

No one can make you feel inferior without your consent. — Eleanor Roosevelt, This is My Story —

TMSC Calendar & Tracker Sheets The next five pages are designed to help you focus your time and keep track of your yoga and meditation

Sign-up for the

practices, track your monthly

mailing list and

menstruation cycle if you still have

get the goal

one, birthdays and other important

tracker sheets

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

OR

Buy the magazine and get the goal tracker

list and get them for FREE or buy the

sheets

magazine.

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

8

Annual Subscription - Six Issues PDFs, Six Meditations MP3s, Wallpapers and other bonuses - plus a private subscribers APP so you can read the magazine on any device

THE MON

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THE MINDFUL SOUL CENTER SELF-CARE

GRATITUDE

YOGA & MEDITATION

READING

JOURNAL

FEB 2020

TOP 3 MONTHLY GOALS

9 The Full Snow Moon 07:33 UTC 14 Valentine`s Day 23 New Moon 15:32 UTC Flower: Violet Sun Signs: Aquarius & Pisces Stones & Crystals: Amethyst 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:

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https://themindfulsoulcenter.com

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:

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THE MINDFUL SOUL CENTER SELF-CARE

GRATITUDE

YOGA & MEDITATION

READING

JOURNAL

MAR 2020

TOP 3 MONTHLY GOALS

1 First of March - Martisor 8 International Women's Day 9 The Full Worm Moon 17:47 UTC 17 St. Patrick's Day 24 New Moon 09:28 UTC Flower: Daffodil Stones & Crystals: Aquamarine and Bloodstone Sun Signs: Pisces and Aries 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

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https://themindfulsoulcenter.com

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:

YOGA

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https://themindfulsoulcenter.com

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Kahlil Gibran's passage on Love from The Prophet When love beckons to you, follow him, Though his ways are hard and steep.

And when his wings enfold you yield to him, Though the sword hidden among his pinions may wound you.

And when he speaks to you believe in him, Though his voice may shatter your dreams as the north wind lays waste the garden.

For even as love crowns you so shall he crucify you. Even as he is for your growth so is he for your pruning.

Even as he ascends to your height and caresses your tenderest branches that quiver in the sun, So shall he descend to your roots and shake them in their clinging to the earth.

• Like sheaves of corn he gathers you unto himself.

He threshes you to make you naked.

He sifts you to free you from your husks.

He grinds you to whiteness.

He kneads you until you are pliant; And then he assigns you to his sacred fire, that you may become sacred bread for the ineffable's sacred feast.

All these things shall love do unto you that you may know the secrets of your heart, and in that knowledge become a fragment of Life’s heart.

But if in your fear you would seek only love’s peace and love’s pleasure, Then it is better for you that you cover your nakedness and pass out of love’s threshing-floor,

Into the seasonless world where you shall laugh, but not all of your laughter, and weep, but not all of your tears.

Love gives naught but itself and takes naught but from itself.

Love possesses not nor would it be possessed; For love is sufficient unto love.

When you love you should not say, “The ineffable is in my heart,” but rather, “I am in the heart of the ineffable.”

And think not you can direct the course of love, for love, if it finds you worthy, directs your course.

Love has no other desire but to fulfil itself.

But if you love and must needs have desires, let these be your desires: To melt and be like a running brook that sings its melody to the night.

To know the pain of too much tenderness.

To be wounded by your own understanding of love; And to bleed willingly and joyfully.

To wake at dawn with a winged heart and give thanks for another day of loving; To rest at the noon hour and meditate love’s ecstasy; To return home at eventide with gratitude; And then to sleep with a prayer for the beloved in your heart and a song of praise upon your lips.

The Prophet is a book of 26 prose poetry fables written in English by the Lebanese-American painter, poet and writer Kahlil Gibran. Originally published in 1923 by Alfred A. Knopf. It is Gibran's best known work. The Prophet has been translated into over 100 different languages and has never been out of print. I was introduced to this work as a teenager and its beauty and depth continues to grow and nourish me. I hope that you will enjoy his work as much as I do.

A woman is like a tea bag; you never know how strong she is until she's in hot water. ― Eleanor Roosevelt?

Y L H G I H K A E P IS F L E S Y M OF

ECK ER D W O AL P RSON E P : DECK

Do

you

use

positive

words

when

talking

about

yourself

or

talking

to

yourself? Do you ever call yourself stupid, fat or ugly? Words have a lot of

JOURNAL PROMPTS

power as demonstrated by Masaru Emoto with the water experiment, and other people who tried similar experiments. Words have power over our body and can affect our lives. What others used to call you or still call you does not define you in any way. If others labeled or made fun of you, you do not have to accept those words as truth. Do you ever subconsciously use negative words to describe yourself when you look in the mirror or make a mistake? If it’s hard to forget what someone called you in fifth grade, bring awareness to it, erase those words and rewrite history. Find evidence. Why they are wrong? Try to use positive words when describing yourself or talking to yourself, even if you have a hard time believing it.

Keep saying it until you believe it to be true. Perform a ritual where you acknowledge your body using positive words. Massage each body part while you say or describe each body part.

Write down at least 10 positive words that describe you.

What words do you want to avoid using when talking about yourself?

Why do you think you use those words?

What words can you use as replace- ments for those negative words?

SELF-CARE

DEJA S SELF CARE CORNER '

FITNESS DEJA DREWIT

Cards and messages by Deja Osbourne of Deja Drewit. Deja creates cards to inspire and help

-

Working out doesn’t have to be time consuming or costly. If you don’t like going to the gym (or can’t) there

are

ways

to

exercise

at

home

or

outside.

Find fun or easy exercises and slowly move up to more advanced moves. Go for a walk or jog. Break a

sweat

by

dancing.

Do

some

sit-ups

or

hold

a

plank position. There are so many great resources on

Pinterest

and

that

There

actually

are

work!

even I

5-

women overcome their

minute

daily obstacles and fears.

because I was sore the next day. So today, find a

Learn more about Deja

workouts

YouTube.

know,

way to workout for at least 5 minutes! You can do

here.

it! Deck: My Quality Time Self-Care

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 yo ery t-shirt 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 Yoga Diaries

by Chris tine Boy d Miller , PhD

a m u a r t & f e i r g h g u o r h t h t r o w g n i find

sisters Ellen & Christine Trigger Warning

Caution: This article deals with the topic of suicide.

finding worth through grief and trauma My sister Ellen died by suicide two months ago. She drove into an oak tree at 90 miles an hour. Her death was instant but she had struggled desperately her whole life from abuse, trauma, and mental illness. Her condition was degenerative and promised to eat away at her through a slow and increasingly painful existence. Even though the threat of her young death by suicide or some tragic accident loomed over us for years, her sudden exit from this world split through me like lightning.

Ellen was my very best friend, my big sister by only a year.

Our entire lives we’ve known every detail of each other, kept each other’s innermost secrets. I mean the really horrid stuff, the stuff you don’t tell anybody ever. We knew all that stuff about each other. We didn’t judge; we’d been through hell together. We loved each other unconditionally and wholly. We were mutually closer to each other than to anyone else in the world. Her death utterly broke me.

The autopsy report states the cause of death to have been internal decapitation. That’s when the spinal column separates from the skull base resulting in immediate death.

Striking a tree at 90mph will do that. “Internal decapitation” – her death and all the horror that preceded it summed up in two words. These eight syllables, in-ter-nal de-cap-i-tation, in-ter-nal de-cap-i-ta-tion, repeat in my head over and over and over again, trapped there like a bad monotonous song lyric.

It took me a month to get to a yoga class after Ellen died, my body weak from grief and self-neglect. I cried through the whole class and went through the motions but my heart and mind weren’t in it. Or maybe they were and my body wasn’t. Maybe that was the problem. My mind and heart sat with my present grief while my body moved on invisible puppet strings in some other dimension. During silent Shavasana, a screaming train of painful thoughts hurtled through my mind. All I could think about was my beautiful, sweet sister and her life of pain; fighting visions of her barreling into a tree seeing no other options, the crash photos and visit to the tree still so fresh in my mind. I sobbed the whole way through Shavasana. By the end, I felt emotionally spent. It took a couple of days to recover mentally from that class. It was heavy.

Shavasana (Sanskrit: शवासन; IAST: śavāsana), Corpse Pose, or Mrtasana, is an asana in hatha yoga that is often practiced at the end of a session. It is the usual pose for the practice of yoga nidra meditation.

Yoga nidra is a meditative state in which the body is completely relaxed, and the practitioner becomes systematically and increasingly aware of the inner world by following a set of verbal instructions.

finding worth through grief and trauma Something else happened at yoga class that day too though, something positive. Instead of my teacher Juko asking us to set our intentions at the beginning of class as she usually does, she asked us to think of an “I am” statement and repeat that to ourselves. I was stumped trying to come up with any kind of meaningful “I am” statement. All that came to mind was, “I am tired,” “I am sad,” “I am a piece of shit,” etc., nothing nice. Juko gave some examples: “I am whole,” “I am enough,” “I am present.” They all sounded nice but none of them applied to me, at least not that day.

Usually, my intention is to practice self-care, which feels like well-intended bullshit because I really don’t take very good care of myself, especially these days. I try but my success rate is pretty low. Then I have the usual dialogue with my brain about being present and that getting on my mat is self-care and that is what matters.

I couldn’t say, “I am self-care” but I could say, “I am worthy of self-care” and of showing myself the same level of love I show my family. So my running mantra to myself through class that day was, “I am worthy; I am worthy.” It helped to think of my intention in terms of “I am.” I felt ownership over my intention.

There’s power in that.

My sister spent the last twenty minutes of her life with Shayna, a Good Samaritan, who picked her up on the side of the road – suffering and in a state of psychosis – and drove her to a hospital. Shayna’s intention to help and comfort Ellen was so pure, so generous. She saw that Ellen was in need and completely worthy of love and kindness.

She stepped up, no judgment, no expectations. She treated my sister with dignity and respect. When they arrived at the hospital, Shayna went inside to get help, thinking her car would stay in park if she kept the key with her. My sister realized where they were and jumped into the driver’s seat.

She found the nearest straightaway and drove Shayna’s car into a tree about a mile from the hospital.

Ellen refused hospitalization vehemently and her future, had she survived, would have been one of eventual homelessness and degenerative mental illness. She saw her open road and death was it, her only option to be free from pain and suffering. She was worthy of that freedom.

finding worth through grief and trauma When I think about my own worthiness, my “I am” statement, I realize how easily it transfers to “she is” or “you are.” We are all worthy of grace and love and kindness, whether it comes in the form of practicing selfcare, showing compassion to a stranger, or carrying out a final act of mercy.

Yesterday, I had sort of a breakthrough at yoga. It was the first time I’ve actually looked forward to going since Ellen died. I went in with fairly low expectations but also with hope and a little more clarity about this idea of worthiness.

I’ve accepted that I am worthy of being a little nicer to myself. Whether or not I follow through, I am worthy.

This time, when Juko cued us to consider our “I am” statements, I assumed the word worthy would pop into place but instead I heard the word “trying.” I felt joy when I took ownership of that statement. Despite all of my failures, all of my grief, dammit I am trying. I tried on my mat that day too. I held my planks an extra breath or two and sweated. I was focused on my posture in each position.

During Shavasana, I focused on my breathing and being present. The train of thoughts running through my head quieted. Thoughts came through. I focused on my breath.

Thoughts passed.

Now when those eight piercing syllables start repeating in my head, “in-ter-nal de-cap-i-ta-tion; in-ter-nal de-cap-ita-tion,” I say to myself even louder “I am trying; I am trying” until those are the only eight syllables I can hear. I believe these words as they go through my head because they are true. I’m doing the best that I can. I am trying; I am trying. There is so much relief in that. “I am” trying.

I wish I could show you when you are lonely or in darkness the astonishing light of your own being.

Hafez of Shiraz

Get Help If you are someone you love needs help, call or text these helplines: You can text 741741 in the US or UK suicidepreventionlifeline.org In the US call 1-800-273-8255 You can text 686868 in YouthLine Canada Text teen2teen to 839863 or call 1-877-968-8491

In Australia call Lifeline on 13 11 14 or visit www.lifeline.org.au/gethelp

Click here for a listing of worldwide suicide hotlines outside the US http://www.suicide.org/international-suicide-hotlines.html

Quick Starter Guide to Begin a Meditation Practice

ity

by Char

Starting a meditation practice does not need to be complicated. I am here to help you simplify how to start a meditation practice with this step-by-step guide.

Let go of expectations.

Meditation has wonderful benefits. Meditation has become a popular way of reducing stress and anxiety. Yes, meditation aids in reducing stress and anxiety however it is not going to happen in your first meditation practice. Entering a meditation practice I recommend letting go of expectations allowing you to enjoy the practice, and whatever comes from the practice is what is meant to be.

Find a comfortable position.

The more traditional positions are sitting cross-legged, laying down face up, or sitting in a chair. The position I find most comfortable is sitting in Vajrasana (legs bent back) on two yoga blocks. It took me years to find the most comfortable position. Once I found this position, I was able to bring my practice to a deeper level because I was not focused on the discomfort of my position. When starting your meditation practice find what position is most comfortable with you, remember it does not need to be a forever position. Once you find a comfortable position, relax your hands on your lap or by your side. Close your eyes, take a breath and exhale. Relax your body into the meditation.

C

DII C , S M , ollier

Quick Starter Guide to Begin a Meditation Practice

Vajrasana aka Thunderbolt Pose Vajrasana, also known as Thunderbolt Pose, is a kneeling asana in hatha yoga. It benefits the lower back, thighs and calf muscles. It aids in digestion having a positive effect on the stomach and liver.

You begin by kneeling down with your knees touching each other, bringing your hips towards your heels to sit back on you legs. Do not sit on your heels. Place your hands on your thighs with your palms facing upward. Keep your spine erect. You can modify for comfort by placing a rolled towel or thin pillow under your ankles or you can use yoga blocks between your buttocks and legs to modify. [source:Â TMSC]

Quick Starter Guide to Begin a Meditation Practice Find the time that's best for you.

To be able to commit and stick to a meditation practice, you want to find the best time that works for you. There is no right time for the ultimate benefits of meditation. I suggest scheduling meditation practice like an appointment. Once you find a time that works for you, put it in your calendar and set a reminder to notify you. The key is to not hit snooze, or dismiss the alarm. When the alarm goes off, get to meditating.

Meditation Time When starting a meditation practice, I suggest starting in a short time and slowing increasing. Depending on the person I suggest starting at five to ten minutes. Once you have been able to meditate regularly at the starting time start to increase your time by one to five minutes. Meditation does not have to be thirty minutes to an hour. I recommend doing what works for your schedule.

Set your timer.

A number of meditation apps provide guided meditations and timers. However, it is easy to set your timer on your phone. I do advise putting your phone on Do Not Disturb on your phone to be undisturbed by notifications or calls. Once your timer is set, take a deep breath in, exhale out and continue until the timer goes off.

These tips will hopefully help demystify some of the reasons you have been putting off a meditation practice. It is my hope that you will put the doubts aside and start practicing today!

Click on the + sign to learn more about our upcoming courses in mindfulness with Charity Collier from Meditating Together

Do not follow where the path may lead. Go instead where there is no path and leave a trail.

Muriel Strode, Poet Often attributed to Ralph Waldo Emerson but he did not say, Muriel Strode did.

Mindful Soul Center

Open Your Heart: Matsyasana aka Fish Pose & The Legends of Matsya

With names like Camel or Frog or Tree or Fish, yoga poses often relate to other beings and stories too. As we practice, we can transform into these beings in our imaginations. For instance when I practice tree pose with my foot firmly against my thigh and my arms raised, even when I'm unstable - swaying - I become the tree. Now I haven't practiced fish pose in the water yet but would like to to see if I can fully embody the primal being that we once were as a fish and maybe with time without water.

I already feel like a fish when I swim or at least my idea of what it's like to be one.

Immersed in water, floating, gliding, moving and buoyant I feel vibrant and alive. It feels fundamental - essential and basic - stirring in me -Â feelings of comfort and fluidity.

Maybe my ancestral brain kicks in since after all, we did evolve from fish. Maybe that is why I really love this pose? But I don't like all the heart-opening poses. In fact, some of them make me very uncomfortable. Feeling vulnerable and exposed isn't always fun.

In this piece we're not just going to look at a pose and talk about it here, we're going to dig a bit deeper and look at its origins, the mythology behind it, some beautiful historic artwork related to it, the evolution of vertebrates and whatever other rabbit holes that I jump into on the topic as we open our hearts and explore the pose called Matsyasana. So let's dive in :-)

Matsyasana & The Legends of Matsya The Characters

Vishnu'

Vishnu is one of the most important gods in Hinduism. Vishnu along with Brahma and Shiva form the principal trinity known in Hinduism.

According to various texts, he took many forms or embodied many avatars throughout the ages. Some say 10, some say 21 and some say that they are too numerous to count. Ten seems to be the number generally associated with Vishnu. However many times he incarnates on Earth, each time Vishnu must descend to Earth and save and/or recover ancient knowledge or resolve some problem on Earth.

Shiva (holding the trident), Vishnu and Brahma (4 heads)

Vishnu's first avatar Matsya

Manu

In this story often associated with his first incarnation or first form, he becomes the avatar Matsya. Matsya ऎ य is the Sanskrit word for fish.

This story along with other variations appear in several text ranging including a section in the Yajur Veda; Shatapatha Brahmana, Book 3, the Vana Parva, in the epic Mahabharata and in at least three Puranas if not more where the names of the characters, the details, the plot and the message diverge. The legends associated with Matsya vary in each text and they don’t always equate Matsya with Vishnu. Even the demon is called by different names in some cases as Hayagriva or Shankhasura.

Manu is also known as the first man and ancestor of two mythical royal dynasties - solar or son-based, and lunar or daughter-based dynasties.

He is the ancestral father of the human.

Manu's boat being towed to the top of the Himalayan mountains and Matsya has slain the demon

The Story

The story begins with Manu a King and legislator. A container of water is brought to him and in that water is a small fish. The fish asks Manu to protect him since he fears being swallowed up by larger fish. In exchange for protection, the fish in exchange, promises to save Manu from an impending flood that will destroy all life on Earth. Manu accepts and keeps the fish safeguarded from other fish. The fish continues to grow to an enormous size as he is safeguarded. Once he is free from danger he is returned to the ocean.

The fish instructs Manu to build a boat by a specific date. The flood comes and the fish carries the boat with Manu to the high grounds of the northern mountains, the Himalayas. Matsya saves Manu, ancient knowledge and earthly existence. In one version, the fish reveals himself as Lord Vishnu and gives the power of creation to Manu.

But the flood is only one part of the story. In this story Matsya must also save and restore ancient knowledge by slaying the demon Hayagriva or Shankhasura since the sacred texts had been stolen from heaven buried beneath the primordial sea by the demon. Later, Vishnu emerges from a fish to tear open the demon’s stomach. From the demon’s stomach four crowned figures are released. Each figure holds one of the Vedas.

Embodied

Often, Matsya is depicted with four hands—one holding a conch shell, one holding the Sudarshana Chakra (more of a weapon but originally as the wheel of time), one hand in the gesture known as the Varada mudra, and one in the Abhaya mudra suggesting protection.  Or if the hands are not in the mudras then one is holding a lotus and one holds a club and in some cases the front two hands could alternately hold a sword and a book signifying the Vedas he recovered from the demon. ((four Vedas: the Rigveda, the Yajurveda, the Samaveda and the Atharvaveda)

Matsya with the four Vedas as children, the chakra disc and conch shell (Vedas: the Rigveda, the Yajurveda, the Samaveda and the Atharvaveda.)

Symbolism Floods and Deluges Throughout Time

Matsya is believed to symbolize the aquatic life of the first beings on earth.The boat can represent Moksha or the transition from the earthly plane to spiritual planes and the Himalayas where the boat is perched in the end is symbolic of the boundary between the earthly and spiritual planes of existence.

The story of a great deluge is found in civilizations across the earth and throughout time. These include the Genesis narrative of the flood and Noah's Ark as well as ancient Sumerian texts Atrahasis /Ziusudra/Gilgamesh and Babylonian tales and including tales fromGreece, the Maya of the Americas and the Yoruba of Africa. In addition, the fish motif is found in the bibilical tales of 'Jonah and the Whale.'

Matsya with the four Vedas, an element from the chakra disc, conch shell, lotus and the club.

The demon below also holds a club.

A Heart Opening Backbend Practiced in both Hatha Yoga and Ashtanga yoga, it's a good pose to counterbalance the body following shoulderstand or can be practised before, either way practicing both poses creates balance. There are a few variations to it and I'll discuss them in the "How To" section and you'll see them in pictures as my roommate, Sabrina at Yoga Teacher Training was kind enough to demonstrate two variations. The lighting isn't terrific but it was sufficient to show you the poses and I'll supplement my terrible photography with some other pictures too.

The Fish Pose provides a stretch to the neck and opens up the chest. This counterpose after shoulder stand opens the chest and breathing deeply with each inhalation, the chest opens up more and more.

Props

In this pose you can use a bolster or rolled towel or blanket under the back, and with a cushion under the knees.

How to Practice Fish Pose Lie on your back. Keeping your legs and feet together if you are doing the common variation with straight legs. You can also practice this pose with knees bent keeping your thighs active.

Place your hands under your hips, palms facing down.

Breath in gently lifting and drawing your shoulders back into a backbend as you bring your weight onto your forearms and elbows. Important: no weight should rest on your head.

Keep your elbows in alignment and close to your body As you open your chest drop your head back and allow the crown of your head to rest on the floor, You might only be able to rest the back of your head depending on your flexion. Do not force your neck to do something it is not yet capable of. Be mindful and do what you can.

Breathe into the pose expanding your lungs and chest. Stay there for 15 seconds when you begin. You can increase the duration of the pose as you become more comfortable with it.

Exhale as you gently lift and straighten your neck and lower your upper body down to the mat.

Variations

If you’d like to go further you can challenge yourself either by lifting your straight legs off the ground or you can do the pose with the legs in the lotus position (advanced.) Be mindful of your knees. The hands may be placed in front of the heart in Añjali Mudrā, making the pose more difficult

Benefits Stretches the hip flexors aka psoas and the intercostal muscles (between the ribs) thereby strengthening the lungs.

Stretches and stimulates the organs and muscles of the abdomen and neck.

Strengthens the muscles of the upper back and back of the neck.

Improves posture by stretching the thoracic and lumbar regions of your spine.

Sabrina Demari, Ashtanga Vinyasa and Hatha Yoga Teacher demonstrating two variations of Fish Pose

"Compassion is not a relationship between the healer and the wounded. It’s a relationship between equals. Only when we know our own darkness well can we be present with the darkness of others.

Compassion becomes real when we recognize our shared humanity."

-Pema Chodron-

Open Your Heart

Art by Ria Sopola :

by Amy M Adams If you have been hurt or disappointed in life by any event, experience, person, place or thing, you might have laid a few bricks and have begun to build a wall around your heart.

Through the years, you might've even built an entire wall or maybe even a fortress. Or maybe, you built a wall then knocked that wall down and rebuilt it a few times. On the other hand, you might be a person who continually exposes themselves without any protection. Maybe you trust too much or surrender your own self in service of others not out of duty but as a way to feel like you are worthy of love. Whatever state of being your heart is in, either way, we can strive for balance in our relationships with others and ourselves.

When we open our heart we not only make ourselves vulnerable, we allow ourselves to receive all the gifts the universe has to offer.

Opening our hearts can be very uncomfortable, it can be confronting and that's exactly why we need to do it. It is part of our own self-discovery.

We can dig deep into our own psyche's through journaling, meditation and other methods and means, but we can dig deep simply by interacting with others through relationship. Of course, relationships are not limited to those who are in a committed, romantic relationship — it’s for anyone who is in a relationship with someone they care about, whether it’s a best friend, sibling, parent, child, business partner, mentor, any other loved one and even yourself.

ot tnaw t'nod ew nehw neve ,straeh ruo nepo ot deen ew yhw

Open Your Heart

Open Your Heart What would it be like to open up your heart instead of shutting down? What would it be like to notice your narratives and step beyond them into growth, into real connection? Here are a few ways you can work on your relationships: Noticing the emotions and inner narratives that come up for us in relation to the other person.

Practicing keeping our hearts open, even during times of stress.

Practicing praise & gratitude.

Practicing giving the love we want to receive.

Through these actions and reflections, we can learn from one another, grow together and stay connected. If you find that the walls have become mighty, decide to knock them down one brick at a time.

ot tnaw t'nod ew nehw neve ,straeh ruo nepo ot deen ew yhw

While relationships can be such a rewarding place of intimacy, delight and love, it’s also true that they can trigger us to shut down our hearts. This is a constant struggle for many people, and also the place of potential for our biggest personal growth. - Leo Babuta

Open your heart: The Heart Chakra I'm going to go out on limb here and say that we all want to be loved and be more loving.

Sometimes we get stuck. We give too much. We don't receive enough. We give our hearts away, we lose ourselves all in the name of love. We don't have to when we work towards balancing our heart energies. We can open to receive and give love more freely when our heart chakra is in balance. Your heart chakra, our heart chakras are part of our energy bodies.

But before we look more deeply into the heart chakra, it occured to me that some readers may not be aware of the chakra system. So in case you don't know about chakras yet, I'll start there.

What is a chakra?

Simply stated a chakra is a wheel of energy. As part of an energy system chakras are wheels of light that absorb and transmit cosmic energy in and out of the body. This energy or life force is known as chi, prana, life force, etc. If you've heard of them before then you'll probably know that there are seven primary chakras. The primary chakras run from the base of your spine through the top of your head.

The seven primary "chakras correspond to specific endocrine glands with almost identical functions and descriptions (e.g. the thyroid corresponding to the throat chakra.)" All in all, there are 114 chakras in this energy system. They spin smoothly when in balance. When energy gets stuck it can create an imbalance in our mental and physical bodies. Now to the heart of the matter.

Open Your Heart: Anahata Chakra Symbolism & Attributes All of the chakras are represented symbolically as lotus flowers. The symbol for the heart chakra is depicted as a twelve petaled lotus with each petal representing an attribute that we can place our focus. These include; joy, peace, kindness, presence, love, harmony, clarity, compassion, purity, understanding, forgiveness and bliss.

Within the symbol is the two-dimensional representation of the Star of David, a six-pointed star or hexagram which connects two-dimensions. As a three-dimensional representation, it is two tetrahedrons that spin in opposite directions creating a three-dimensional energy field that expands in four directions. This is also known as the Merkaba which literally means light [mer] spirit [ka], body [ba].

Below the heart chakra is the solar plexus chakra or Manipura which is the uppermost chakra that represents our connection to the physical planes of existence. The three chakras above the heart are connected to the 'spiritual' planes. Thus, it makes perfect sense that the Merkaba unites both within the heart.

The Merkaba consists as two-star tetrahedrons - one pointing up to the heavens, channels energy down from the cosmos to the earth plane, and one pointing downwards, draws energy up from the earth beneath. The upwardpointing tetrahedron is male rotating clockwise, with the one pointing below representing female energy and rotates counterclockwise.

L F N E E R G

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R O U

RAL

E T I U Q E S RO

D

MA

T AR

C A L

H

Z

E T I

The Heart Chakra aka Anahata COLORS pink, yellow, green ATTRIBUTES j oy peace kindness presence love harmony clarity compassion purity understanding forgiveness bliss GEMSTONES rose quartz green flourite emerald j ade malachite

Open your heart: Balancing the heart chakra

When the heart chakra is balanced it helps to balance the entire chakra system. When it is imbalanced the breath is shallow and closed, in balance it is open and deep. When it is imbalanced there is a tendency to focus entirely on others and neglect self.

A balanced state means that you nurture yourself and from that, you are able to nourish others. So if you want to balance your heart chakra try any of the following: 1. Circulate love through your intention, action and words.

2. Acknowledge and support others through acts of kindness, caring, appreciation and acceptance.

3. Practice the lotus mudra and set an intention to be open to give and receive all the gifts the universe has to offer without judgement. See and read the instructional here.

4. Listen to this issue's Heart Chakra Balancing guided meditation, find it on the meditation page of this issue.

5. Write or create a visual journal entry by contemplating the following:

MEDITATE OPEN YOUR HEART: A HEART OPENING MEDITATION This original meditation by The Mindful Soul Center is is mostly guided with background music composed with the notes and frequency of the heart chakra. Headphones are recommended but, of course you can listen without them if they interfere with your comfort. You don’t need to know ‘how to meditate’ to experience the benefits of this meditation track. Sit comfortably on the floor, on a pillow or chair with your hands facing up or down. Hit play and close your eyes and allow yourself to relax into the meditation. This piece will place you in a relaxed meditative state. Do not operate heavy machinery whilst listening.

Download this mp3 file to keep and listen to anytime anywhere when you purchase this issue > click here.

Click on the Heart to Listen

Change Your Mindset,

by B rook Change Your lyn S torm e, Ph D Experience of Life The term mindset is defined as a collection of thoughts and beliefs that we hold about a particular topic or theme. For example, we might hold an employee mindset where our beliefs are comprised of thoughts around what it means to be an employee. For example, an employee needs to follow direction, needs to work to their job description, can be promoted if they work hard, usually working an eight-hour day and so on. Our mindset is often based on experiences that we have been exposed to throughout our lives and therefore in adulthood, can be tricky sometimes to change..

I remember when I was working at my practice and was about to shift away from government-funded services that were free of charge to the clients, to a fee-paying model where clients would need to contribute towards the cost of their appointments with me. Having grown up living below the poverty line in Melbourne, Australia, money was a big deal for me. So I grappled with being in the financial position of my business no longer being sustainable on the small amount that I was receiving from the government in exchange for services.

I worried about the financial strain I was under, and I worried too about the financial strain that my clients would experience when they realised they needed to start paying for services. So, it was with mixed emotion, hesitation and fear that I made the announcement to local doctors that had been referring clients to me, that I was now providing services for a small fee.

What happened was that not one but two doctors took the time from their day to send me faxes and to phone my office in an aggressive manner. They threatened to ‘run my business into the ground,' accused me of being ‘in it for the money’ and all kinds of other things. I felt so upset and part of me wondered if they were right.

For a few days, I deliberated about what to do and came to the conclusion that I would uphold the new fee (which, by the way, was $15 per appointment.) Over time, a lot of clients left the practice, and I did feel discouraged.

Thoughts of, ‘you’re not good enough,’ ‘why should people pay you when they can go and see one of your colleagues for free,’ and so on.

The next thing that happened was that I sat down and walked myself through some exercises that I usually give to clients when they are being challenged. It was through looking at my own beliefs and where they came, understanding how those beliefs served me then, but perhaps weren’t serving me now and changing those beliefs into new ones that just felt-better, that I was able to finally step with confidence into this new version of my mindset and my practice.

that were bullies. And guess what happened next? A big turnaround took place and people starting showing up for appointments as new clients. Now they are happy to pay the fee and happy with my cancellation policy. Everything is so much easier and I’m so much happier.

It is possible to change your mind and it only takes two things. The first is a willingness to change and the second is the commitment to do the work (i.e. journaling, talking, looking at your limiting beliefs.)

There are many good resources about mindsets and how to change it. You might like to read Change Your Thinking by Sarah Edleman while books such as The Power of Intention by Wayne Dyer are also helpful. If you find you need more than a book or you're someone that does better with accountability, hiring a coach or joining an online virtual community can also be very valuable in terms of creating shifts in your mindset that will work for you.

Once that had happened, I was a different person. I was no longer apologising for charging $15 a session, no longer waiving fees, no longer waiving cancellation policies and no longer tolerating working relationships with colleagues

Read more about and fo It Dr B llow h rookly er Ins media n Sto t a gram accou rme and ot nts wh her so en you c ial click h ere.

If a man has his eyes bound, s a h c u m s a m i h e g a r u o you can enc

you like to stare through the bandage, . g n i h t y n a e e s r e v e n l l ' e h t u b

~FRANZ KAFKA~

Chickpea and Cucumber Salad with Mint

INGREDIENTS 2 large cucumbers

1 3/4 cups canned or cooked chickpeas, rinsed 1/2 cup roughly chopped mint leaves 2 medium carrots, peeled and grated 1 tablespoon minced fresh fennel or 1/12 teaspoons fennel seeds 3 tablespoons minced shallots 4 tablespoons fresh lemon juice 1 1/2 tablespoons olive oil Salt and fresh ground pepper to taste

DIRECTIONS 1. Peel the cucumbers if they are waxed, and cut in half lengthwise. Scoop out the seeds with a spoon and discard them that is if you don't like them. Cut cucumbers into small pieces and place in a medium-sized bowl.

2. Add remaining ingredients which have already been minced or chopped according to the ingredients list and toss well to combine.

3. Adjust seasonings if necessary.

4. Serve salad at room temperature.

A Rice with a Difference

INGREDIENTS

Saffron Risotto with Pistachios 4 Tablespoons (1/2 stick) unsalted butter 1 medium size yellow onion, chopped 1 teaspoon saffron threads 2 cups Italian Arborio rice 1 cup dry white wine 4 to 5 cups veggie broth/stock 3 tablespoons shelled pistachio nuts 1 cup freshly grated parmesan cheese

Arborio rice is available in specialty food shops or Italian markets. This

DIRECTIONS

delicious recipe makes 6 to 8 portions.

1. Melt the butter in a skillet over medium heat. Add the onion and

saute for five

minutes. Stir in the saffron and cook for one more minute.

2. Add the rice and stir to coat with the butter and onions. Pour in the wine and two cups of broth.

Simmer covered until most of the liquid has been absorbed.

3. Continue to simmer adding the broth 1/2 cup at a time until the rice is tender. The entire

cooking

time

is

approximately

thirty

minutes.

The

rice

should

lightly together with a little of the cooking liquid.

4. Stir in the pistachio nuts and parmesan cheese and serve immediately.

be

bound

10 steps to quick and delicious

INGREDIENTS 1 tablespoon olive oil 1 large onion coarsely chopped 2 to 3 cloves garlic smashed 2 bell peppers (green, red or yellow)

Vegetarian Chilli 6 servings

1 or 2 jalapeno peppers chopped 1 eight-ounce can tomato sauce 1 twenty-eight ounce can Italian tomatoes

DIRECTIONS 1. Heat oil in a heavy stockpot and add onions

1/4 cup chilli powder

2. Saute onion until translucent

1 teaspoon cumin

3. add garlic and bell peppers

1/4 teaspoon basil

4. saute for five minutes

1/4 teaspoon oregano (optional)

5. add jalapeno peppers, tomato sauce,

1 can of black beans or you can

tomatoes, chilli powder, cumin basil and

soak and prepare separately

oregano.

Stir.

2 cans of red kidney beans or you

6. Cover and simmer for 30-45 minutes.

can prepare from dried beans the

7. Add drained and rinsed beans.

equivalent

8. Continue to simmer for another 15-30 minutes.

salt & pepper to taste

9. Adjust seasoning to taste.

sour cream flour tortillas

10.Serve with a 'dollop' of sour cream on top and warmed flour tortillas on the side.

Shop for mugs and other homewares in our shop online.

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SHARE YOUR STORIES & ASK QUESTIONS

RECORD YOUR MESSAGE Answer a call for stories from one of our episodes or recommend a guest for an interview, tell us a story or let us know what topics are important to you. It's so easy, simply visit the website and on the tab on the right you can leave a voice recording. https themindfulsoulcenter com ://

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LISTEN [the]

MINDFUL SOUL CENTER PODCAST INTERVIEWS AND MINISODES ON TOPICS THAT MATTER

TMSC PODCAST INTERVIEWS PLAY NEW EPISODES COMING IN FEB AND MARCH GRATITUDE HILLIS PUGH March 2020

YOGA AT THE OFFICE

MEGAN NOLAN

February 2020

Yoga in the office? It's practical and easy and unlike a smoke break it's good for you.

We've got a two-part interview with Hillis Pugh on Gratitude and a little bit of the woo. Hillis helps people to heal their souls and get on with living their best lives. Stay tuned or simply subscribe to the podcast on your fav platform and get notified when new episodes drop.

LISTEN TO OUR INTERVIEW WITH THIS MONTH'S COVER ARTIST R O B I N R E Y N O L D S , Truth, Memories, Love & a Path to AN ARTIST, POET AND ENGINEER

Healing with Art a Conversation with Robin Reynolds

TMSC PODCAST MINISODES PAIN: TRANSFORMING IT AND ACCEPTING IT Pain it comes and goes and its created in the brain. In this minisode I delve into it. Have a listen and let me know what your experience is with pain.

PLAY

FIVE HABITS OF A SUCCESSFUL YOGI Yogi's do more than strike a pose.

Sometimes we even get sidelined and can't practice postures. So what makes a successful yogi? Have a listen and learn about five habits to become a successful yogi.

al u n n a n a e s a e n O Purch e m olu V o t n tio s p n i r o i c t s a b t i su ed M x i ,S s e u s s Six I

S U 8 1 $

Self-Care Mindset Inspiration Affirmation Yoga Meditation Lifestyle Art Health Wellness

THE NEW ARISTOTLE READER edited by JL Ackrill

THE MARRIAGE OF HEAVEN AND HELL

by William Blake

SEVEN SPIRITUAL LAWS OF YOGA Deepak Chopra, MD and

THE PROPHET

David Simon, MD

by Kahlil Gibran

BOOKS SECRET LANGUAGE OF THE SOUL: A VISUAL EXPLORATION OF THE SPIRITUAL WORLD

by Jane Hope

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