Listen to Your Soul and Move Forward with Your Life

I know I am a bit behind with this post, but there is still some full moon energy that hangs around after the actual full moon. So, HA!

This past New Years, I talked about allowing yourself to mourn the past so that you can let it go with grace. With the Wolf Moon that just occurred (the First Full Moon of January) we have that chance to continue this work and release, cleanse and move forward from things that no longer serve us with a clear intuition and focus.

Every full moon has it's own energy that it gives off that then is layered upon by it's current astrological positions and events. I am just going to look at the base energy here but take a look at what astrologically is happening for a deeper understanding of what is going on around you.

So.... The Wolf Moon ...

I don't know about ya'll but it seems to me lately like everyone has been dealing with some pesky issue of their past lately. It could be an actual event or just a mental/emotional pattern that they are now looking at and asking "Do you serve me any longer?"

In my previous post I dealt with the first step of really letting go and that is honoring what is no longer serving you. Now we are ready to get down and dirty for the work ahead. The Wolf moon comes in one of the coldest and hardest times of the year in the northern hemisphere. This is the time when food is scarce and life can seem some what bleak in the wilderness but this is also the time when the Wolf is heard howling as a beacon in the night. 

She says now is not the time to meander around, picking and choosing what you think you need.  That luxury is reserved for warmed times, when the food is plentiful and the earth is awake. No! It is the heart of winter. Now is the time to cast aside all that is not serving you. Now is the time listen to your instinct. Now is the time to ACT so you may survive and thrive!

So sit down and think. Have I actually let go of what no longer serves me? It is all well and good to give honor and mourn parts of yourself, but it does you no good if you continue to cling to something you no longer need. 

If you are still clinging. 

LET IT GO!!!!

There are all kinds of ways to help yourself release things:

• One of my favorite ways to release  is to write down a word or phrase that represents some thing you wish to let go and then bury it or, if you wish, burn it! It can be very cathartic to physically "give up" that representation of what you want to let go.

• You can work on opening your heart center  with different Kriyas or Meditations

• You can cup your hands together and image blowing out, into your hands for a few minutes, the idea or feeling you want to release. 

There are just a few ideas to get you started. 

After you let go of the past, it is time to begin focusing forward onto the future. 

Remember it is the time of the Wolf Moon so as you move forward trust your deep intuition. Deep down in your soul you always know what is the right path for you. So if you are unsure where you should focus you new Wolf energy, try these two exercises:

Visual Collage

Sit down with a large selections of magazine with all sorts of images and articles, a pair of scissors, some glue and a piece of card stalk. 

Now flip through the magazines and see what images and words stand out at you. DO NOT try to second guess or make the images fit what you think they should be. Just pick images and words that appeal to you. It can be you liked the color or the sentiment of the image or the word/ words just jumped out at you. When you have gathered a small collection take a moment and see what you have and play with arrange it (with out glue) on your paper. You probably notice a theme starts to form. When I did my collage I found that most of my images where of nature and my words happen to all be about shining on your new path/ journey. For me, this collage is reminder of my desire to reconnect with myself and the beauty all around me. What does yours say to you?

Writing Exercises

Sit down with a piece of paper, a pen or pencil and a timer. Now write out 1 month, 3 months, 6 months, 9 months and 1 year and place only three lines under each heading. Like so:

1 month

1._____________

2._____________

3._____________

3 months

1._____________

2._____________

3._____________

ect. 

Take your timer and set it for 45 minutes and begin to write out your goals for the next year. Remember you can only put three goals under each heading so really think about what you want to put on this sheet. I know when I began my goal sheet last year, there was a project I felt 'I had to be a part of' yet, when I sat to write down my goals for the year that project didn't make the cut. I ended up realizing that I didn't actually want to be a part of the project and had stayed as long as I did only out of a sense of misplaced responsibility. 

As you write your goals, word them positively and with a sense of affirmation. Here are some examples:

I will love myself more when I look into the mirror.

I will be working as a contributing writer for Mantra + Yoga.

I will be working on my art more than I ever have and it will fill me with a sense of joy. 

When the time goes off put your pencil down. Your list is done! Take a look at where YOU want to head in the coming year and now make it happen. Believe in what you have written! 

This is your time to listen to yourself, focus and thrive. Hear the wolf's call and Live your Life. 

May the knowledge in your heart guide you to survive and thrive even in the harshest conditions!

Bright Blessings

<3 PSK

Some times you just have to mourn the past

I have always been told to keep your head up and keep moving forward and this can work sometimes. But, recently I have come to discover that sometimes you have to STOP and GRIEVE to be able to move forward.

~~~

This past New Years Eve was a hard one for me. This year, I decided to celebrate with yoga and Mantra to clear away blocks from the previous year and set my intention for the coming year.

I went in expecting to chant and do some yoga into the new years and come out full of happiness light and joy.

Instead, I was shocked that I began to get angry and frustrated, confronted by parts of myself that I thought I had dealt with. 

I left the event not full of the joy and light, as I was expecting, but with sadness and frustration staring me straight in the face. 

I was confused at first.

The event was amazing, well done and beautiful. Why was I reacting like this??

I began to talk through things that were coming up with myself and my mother. Verbalizing things that I was ashamed to admit. But once the gate was open I just kept going:

Hi my name is Param Sevak Kaur,

I look for love and affection from other people because I struggle to find it in myself.

I have always worked to help and fix others in a hope that they will in turn love me and need me.

I struggle to find community because even when it is surrounding me part of myself has never felt worthy enough to be a part of the group.

Wow pretty deep stuff.
And here I had been working so hard to love myself these last few years.
But then it hit me.

I have been working on myself and it is showing. 

The fact that I was able to voice parts of myself, that for most of my life I didn't even know guided me, was huge!!!!!

The following morning New Years day I woke up no longer angry, but instead filled with a deep sadness.
Well this was great first I was angry New Years Eve and now I was starting the New Years with sadness?? REALLY???
At first I couldn't pin down why I was upset. Feeling at moments like a tired moody teen instead of the adult I was. And then it hit me...

I Was In the Mourning Part of Letting Go!

 After processing everything I had the night before I was able mourn for the person I used to be. I was mourning for all of the ideas and protective walls I had created that I have been bringing down around my feet over the last year. I was mourning, so that I could acknowledge and release the pain and shame I had held onto for so long.

So often we do not allow ourselves the honor and peace to mourn parts of ourselves we let go.

We are so focused on moving forward and growing that we forget it is good to look back, let the pain and sadness our, and then thank and say a proper good bye to the parts of ourselves that we are letting go.

They were there for a reason: 

to teach you, and to guide you for your next part of your journey. 

Honor that, but also honor the sadness of saying goodbye to something that was a large part of yourself!

That part of me that looked for love from other? 

Taught me to be strong in myself.
For I never found the love I was looking for in others and it began me on my journey to look for love from myself!

That part of me that worked to help and fix others in hopes of finding love from them?

Lead me to understand that deep down I do love serving others but not as a 'fix it girl' but in actually serving other: volunteering for those who are in need.

If I had never struggled with these lessons how would I have searched for the path to who I really am inside??

So Dear Younger Param Sevak,

Thank You!

Your struggle and strength amazes me everyday. The things you went through, the trials you experienced was truly all worth it. I know though at the time it didn't seem like it, but it really was. We met amazing people, learned so much about ourself and those around us and discovered things about ourself that we only could dream of.

You gave me memories and skills that I will cherish as I continue forward in this life. I will look back on you not with frustration but with gratitude for all the lessons you taught me. I know I can have a rather thick skull at times. But I am a better person now because of YOU! Because of your bravery, because of your strength and because of your desire for something more!
Thank you, thank you, thank you.

Love,
 PSK

As I write this I can image my younger self saying 'Well good! I'm glad you finally learned something' and then sticking her tongue at me. "Okay older PSK, its your turn now go learn something cool too."

She then waves and goes skipping off in to the distance to watch and I continue this new part of my journey.

So no, this isn't how I expected my new years to be, but you know what? I wouldn't trade it for anything in the world.
What I receive was more precious to me then anything I could have asked for.

Gratitude and A Deep Release

 I am now ready to move forward stronger into the new year.

Not just charging ahead into 2015 but honoring and remembering all that has come before with gratitude and grace so I may make a new path into this new year!

May you take a moment this new year to give thanks and release your younger self. I'm sure he/she is just waiting for you to give them a hug and say thanks you did good kid ;)

Bright blessings and with Love!

P.S.K

Here is a good meditation for healing and releasing the past.

Meditation for the Arc Line and the Clear Karma

How to eat Healthy and Safe this New Years without sacrificing the Yum factor

So in my frantic prep for the last push of the holidays, I was trying to find ways to still eat healthy while not missing out in the Yum Department. So here are a few receipts that are great, easy (if I can do it so can you!!!) and not hard on your budget. *Remember I'm a struggling musician/ artist here the budget is not huge.

Note: 

There are a few things I keep on hand when able, in my house. 

1) Namaste Perfect Flour Blend and/or their Biscuit Flour - I have tried a lot of Gluten free flours in my time and I have to say hands down. THIS IS ONE OF THE BEST! This flour blend is ready to go binding agents (those vile but necessary creatures of all gluten free baking) included. I also find when backing for non Gluten free people the response tends to be 

"There is NO WAY this is gluten free. This is so good."

This year thanks to these Guys, my mother and I perfected our Vegan/ Gluten Free Perogies. Take that you doubters!

2)Veggie Broth

I do a lot of Vegan style cooking and Vegetable Broth is a staple for me.

3)Tomato paste/ tomato sauce 

Because Spaghetti is one of the most flexible poor persons food and is so much better for you than Ramen. 

4)Earth Balance's Soy Free Buttery Spread

If I can I try to use coconut spread but for baking this stuff is some of the best I can find. Plus it is Casein and Soy free. I try to keep down my soy in take as much as is possible. 

Okay so lets get to it!

Here are a few of my favorite treats from some of my favorite Bloggers out there. Enjoy!!

Meals:

Crock Pot Indian Spiced Lentils 

By the Diva Dish 

*note as I can't eat Nan I make the Biscuits listed here to go with it. YUM

~~~~

Great for the Cold Season is the wonderful

Siri Bani Kaur's Version of Saag Soup

~~~~

Vegan/(Gluten*) Free Pot Pies- by Minimalist Baker

*Note I use the Namaste flour (biscuit style) as well as the Californian Style Veggie mix + frozen green peppers to avoid corn. I also cook it in a simple clear baking dish instead of ramekins

~~~~

Biscuits:

The Best Vegan Biscuits - By the Minimalist Baker

Desserts:

No Bake Organic Coconut Balls- By Siri Bani Kaur 

of Kundalini Yoga Boston

*Note if you can't eat Oats like me try Quinoa Flakes you may have to add a little bit of extra liquid check as you go

~~~~

And for those of you Really craving something Chocolatey

The Yogi's Ultimate "Chocolate" Cake by By Siri Bani Kaur 

of Kundalini Yoga Boston

"Here is my most recent treat (and, it only took five minutes to make):

16 ounces firm tofu (drain it first)

2 ripe bananas

1 tablespoon vanilla extract

1/2 cup raw cacao

1/4 cup molasses

1/3 cup unsweetened coconut

*maple or agave to taste

*optional: cinnamon, chili powder to taste.

Makes a GREAT mousse or frosting too!

Place all the ingredients in a food processor and blend to combine.

Scrape down the sides of the food processor and blend again to make sure everything is incorporated.

Serve immediately or chill for later!"

Hope this gives you all some tasty ideas for this holiday season! Hmmm you know I'm getting really hungry just typing this all up.... I think I shall go have some lentils, a biscuit and some Yogi Chocolate cake!!! To the Kitchen!!!

Bright Blessings

P.S.K

New Year, New You! How to take 2015 and make it great!

We made it!
Most of the winter holidays are behind us now and if you are like me you are looking and thinking about what you want to bring into your new year.
 Now there is a great deal of talk surrounding 'New Years Resolutions' and if you should even set a resolution.

Personally, I think this is a great time to reset yourself and set time aside to envision where you would like to focus you attention and energy in the new year.

Here are just a few ideas for you:

• You can create a New Year collage and hang it up in your room to inspire you for the New Year.
• You can set a small goal like: just taking a few more deep breaths a day, giving yourself a bit of extra YOU time or spending a little more time with your family
• You can also use this time of year to set new larger goals for yourself like: quitting an unhealthy habit, start a new spiritual practice or renewing/ commiting to give a much larger chunk of energy to your current practice (such as committing to a personal Sadahna)

Any way you look at it, this time of years is a great chance to give yourself a do over/clean slate card.

So here are a few ideas from this modern girl to you from my ReSet New Years outlook.

First

I like to have different layers of things. This allows for some flexibility and for my energy to be moving on different layers.

So, I start small. I made a New Years Collage to hang on my closet/ mirror (I have an interesting set up room to say the least). Now if you really want you can look for a theme or goal you want to express in the images you choose but, I found it much more fulfilling to not start a goal in mind. I instead just started picking images and words that appealed to me. Not judging or trying to classify anything. I let my soul and intuition do the picking and you know what??

A Theme did show itself when I was finished!!

My collage was full of images of nature and beauty and words such as Journey, rebirth and love. Pretty Cool huh? Without trying I created a selection of images and words to inspire me on this new growing spiritual jouney I began this past year. 

This project was the simplest and most fun I think I have done. All I needed were some old magazines (I personally loved the National Geographic, Smithsonian and Seria Magazines my family has laying around), a pair of scissors, some glue and a piece of card stock to glue my collage to. 

Setting Small Goals

Okay. You've created your visual image of what brings you joy for the New Year. Now you want to look at changing things in your life. You may just want to take and bring a small shift into your life instead of trying to take on something larger. And you know what? That is Great! What ever you choose honor it!

For smaller goals maybe you want to set aside some time for you each week or even each day. A time where you can recharge and renew yourself. Why not try taking time and doing just a few minutes of breath work? I spoke in my pervious post about the amazing benefits of just some simple breath exercises. In my recent podcast I gave you all a few more Pranayams to add to your took box. Any or all of the exercises I use in this podcast are great for calming and relaxing. My personal favorite is the Satali Breath. When I'm anxious or frustrated about something (like traffic!!) I just do 3 minutes of this Pranayam and I find I'm back at level headed and calm. 

It doesn't have to be big ya'll. 

Remember:

Setting Larger Goals:
Okay maybe you have decided you want to make a major change and why not this is a great time to do it. Personally I am working on really committing to a Personal Sadhana Practice and trying to add cold showers into my morning routine at least once a week. Which is not joke mind you me.

*if you are curious about what Sadhana is or why I would add cold showers click on the links for more info 

That is my official goal I am setting for myself, but from this goal so many wonderful things can emerge. Each day is a new day to get up and remind myself that I am committing to myself. I am not looking at it as an every so often activity that I do when I can remember. This is how resolutions can fall apart and by the way side. We let our 

“The greatest reward of doing sadhana is that the person becomes incapable of being defeated. Sadhana is a self-victory, and it is a victory over time and space. Getting up is a victory over time, and doing it is a victory over space. That is what sadhana is. And when you do a sadhana in the sangat, you enrich yourself in multiple ways."

-Yogi Bhajan 

"It seems that on a daily basis, when you do sadhana, nothing happens. But you don’t do it out of greed. You do it to conquer your laziness, your ego, your stupidity, with your essence of commitment. That’s all sadhana is. We don’t do it to get anything."

- Aquarian Teacher p. 145 

So you see, but setting a Sadhana or daily spiritual practice for myself I am working everyday on become a better person inside and out. Not too shabby huh?
If you are curious to join me I am currently doing the Nabhi Kriya for Prana Apana. Feel Free to join me! But, make sure to Tune in First and do a few warm ups before you begin the Kriya. You can see videos for these in my previous blog post here.  (I am also working on a video myself for the Whole Soul Modern Girl Youtube channel so stayed tune!!) After a nice shavasana I then move into the Meditation for the Arcline and to Clear Karmas for 22 minutes and then close with the Long time sun and a Sat Nam. If you are able also see if there is a yoga studio near you that offers Kundalini Yoga. It is great to practice with a community. I live in the Boston Area and find that Kundalini Yoga Boston has been a great home away from home for me.

Maybe you want to take on more of a Physical Health Goal ? GREAT! Go you! 

Apply the same principle as I was talking about with sadhana. Make a way to touch base and work with your goal every single day. This helps you remember that each day is a new day and you have another wonderful opportunity to remember your goal and intention.

For all Goals bumps may happen and that is fine: you may take a step back or miss a day, maybe not devote all the time you were hoping to your activity. That is fine just don't give up or through your goal out the window. Take a deep breath and remember tomorrow is a wonderful brand new day and you have already made steps forward and have another chance to continue to develop your amazing journey.

So may you have a wonderful and Bright New Years and here is to an amazing 2015!!!

Bright Blessings

Jenn/ Param Sevak Kaur

Some Holiday Stress Busters: The "Art" and Yoga Edition

Jingle Bells Jingle Bells 

Presents on their way,

 Why oh why won't the meetings stop

 And when is my next payday? 

Hey!

Sound Familiar? Or maybe for you there are family requirements, friends you haven't seen in months all wanting to see you by next Tuesday, or even something simple as just too many events you are trying to attend. 

Even the most enjoyable events and people can become an added stressers if you aren't careful this holiday season. Last post we talked about some good breathing exercises to help relieve stress, but this time I wanted to look at a different way to help you keep your sanity and enjoy this holiday season.

It is called Art, Yoga and Expressing yourself!

Have you ever found that if you sit down and let out your feelings on paper you tend to feel better?
I know it can help me, so I gathered together a good holiday Kirya and Meditation to relieve some of the crazy holiday stress and then I invite you to take time after the Kriya and taking a shavasana to take some time and just let yourself create.

There are only two requirements for this activity:

1) Do Not Judge Yourself

2) Do the Best You Can With Where You Are
--------------------------------------

What you will need for this Stress Busting set:

• You (rather important don't you think?)
• A device you can keep track of time with
• A piece of paper (it doesn't have to be anything fancy)
• Something to draw with (a pen, some markers, crayons, ect.)

So without further ado lets get to the Holiday Stress Busting!!

So since this is the first time I've offered a full Kundalini Yoga set let me introduce you to how we start:

In Kundalini Yoga we begin a practice with Tuning In. 

We Chant Ong Namo Guru Dev Namo. Which means "I bow before my highest consciousness". 

It is a wonderful way to connect to your internal teacher and connects you to the golden chain of teachers who have come before. Take a few deep breaths, bring your hands to your heart center and begin. This is a wonderful video that explains the mantra:

So your tuned in Great! Lets do a few warm ups and then we can start the kriya.

Come into Easy Pose (which is a comfortable cross leg position) bring your hands to your knees and begin Sufi Grinds go at least a full minute each way before coming back to center. Inhale and exhale as you move. Remember you are your breath.

Inhale and bring your hands to your shins and begin spinal flex for another minute or so, inhaling forward and exhaling rounding the spine. Be careful to be gentle to your body in all of these exercises. Inhale to the center and exhale relax.

Now begin gentle neck roll moving with your breath spending at least a min going in each direction.

Here is a video that gives visuals for these warm ups as well as others you can add to your practice :)

Now on to the Kriya:
Please Note:  Follow all the times and not add or take anything out of a kriya when practicing it. If you need to reduce times please make sure to reduce them all equally. Also if you need to modify a pose do so!! Listen to your body and do your best to Keep Up! Even if you have to just visual the exercises, visual it perfectly and you will still receive some benefit!

KRIYA TO THROW OFF STRESS

Well done!
Now lay out on your back and relax. You deserve it and shavasana or corpse pose allows you to intergrate everything your just did. 

Here is a beautiful mantra I have used for ya'll before that I love to play softly during Shavasana:

 

Slowly come out of shavasana wiggling your toes and fingers, allowing the breath to return to your body and stretching out. When you have gently awakened roll up to a sitting position and grab your drawing impliments. 

Give yourself some time and just let what ever you feel out. Don't judge it or try to explain it. This is for you and only you so let go. I like to listen to mantra while I work on art but you can work in silence or listen to what ever you like.

When you are done set it aside and prepare yourself for meditation. This meditation is made up mostly of breath work so is a great way to build on what we talked about last time.
 

MEDITATION TO PREVENT FREAKING OUT
 
POSTURE: Sit in Easy Pose with a straight spine, and a light Neck Lock.
 
MUDRA: Interlace the fingers with the right thumb on top. Place the hands at the center of the diaphragm line, touch- ing the body.
 
EYE FOCUS: Eyes are closed.
 
BREATH: Concentrate on the breath at the tip of your nose. Notice from which nostril you are breathing. Within 3 minutes you should know. Then change it. If you are breathing primarily through your left nostril, consciously change to your right nostril. Be sure to keep your shoulders completely relaxed. Practice changing this breath back and forth for as long as you like.
 
TIME: You may work up to 31 minutes.

*KRI has a great collection of kriyas and meditations (including these two) call the Crisis Kit

To finish up make sure you sing the long time sun. I like to sing it first for myself then, for someone I love and then for the world around me. It is a beautiful way to end your practice. 

So how do you feel? Better? What is great about this practice is that you can keep doing it and the benefits only grow. 

Much love and light to you all in this holiday season!
Bright Blessings
Param Sevak Kaur (The Whole Soul Modern Girl)   

How to thrive in this holiday season

Wow! It has been a while since I sat down to write a post for the blog. Where has the time gone?? 

Well I am back ya'll and full of new information and topics to share with all of you thanks to some amazing workshops and training I have been fortunate to be a part of.
So since we just pasted Thanksgiving here in the states and are heading into the Winter Holiday season, I thought I focus the next few posts on how to have a healthy and happy Holidays!!


Part I: Breath it is good for you!

AHHHHHHH!
It is that time of year again. Yep, you know it. The air is turning chili, the stores are all playing Christmas music and Santa seems to be everywhere!

 It is time for the winter holidays.

A wonderful time of joy and laughter, but also for many people, a time for a great deal of stress and worry.
Quite often we feel pressured to please everyone around us, trying to buy the most or "best" holiday gifts, cater to whims of family and friends and even fill our already full schedule with even more events and commitments.

So it makes you wonder... in our attempts to create such a joyous holiday season have we lost the real focus of the season? 

Do you find you get lost in the lists, commitments and that one last item to bake?
I know I do.

So lets stop for a minute and take a deep breath.
Thats right. Breath slowly in and then let it out. Now don't you feel better? And that didn't take very long at all did it?

The first things we do as a baby is take a deep breath. So lets check in with ourselves. How are you breathing?? Is it short and gaspy? Are you breathing with your stomach or just in your chest? Do you feel the air filling up your lungs and then completely empty out?

Now: I'm going to let you in on a secret. 

Many people actually don't actually understand how they breath. 

It is understandable though, as we breath automatically, but lets take a moment and get to know ourselves a little better. And understand how our amazing body performs such an important function.


The Basics:

From: "Take a deep breath" MAY 2009 Harvard Mental Health Letter

When you inhale your intercostal muscles and diaphragm contract, the intercostal muscles moving the rib cage up and out and the diaphragm flattening downward, expanding the chest cavity. This expansion creates a negative pressures space which must be equalized. With the decrease of internal air pressure the air from outside your body floods oxygen into to your lungs.  When we exhale the muscles relax and the chest cavity returns to it's normal size. This creates an area of higher pressure inside the body forcing the carbon dioxide to rush out of the body.

For a full scientific breakdown see here.

So now that we understand the basic mechanics of how we breath, lets look at two different breathing exercises to help keep you calm and grounded this holiday season. 

Breathing for Your Health

Long Deep Breathing

Some of the many benefits:

• Relaxes and calms.
• Regulates the body’s pH (acid-akaline balance), which affects the ability
• to handle stressful situations.
• Gives capacity to manage negativity and emotions, supporting clarity, cool headedness, and patience.
• Activates and clears the nerve channels.
• Reduces and prevents the build-up of toxins in the lungs by encouraging the clearing of the small air sacs (alveoli).

Long Deep Breathing uses the full capacity of the lungs, by utilizing the three chambers of the lungs:

 Abdominal, or lower
 Chest or middle
Clavicular or upper

Long Deep Breathing starts by filling the abdomen, then expanding the chest, and finally lifting the upper ribs and clavicle. The exhale is the reverse: first the upper deflates, then the middle, and finally the abdomen pulls in and up, as the navel point pulls back toward the spine. First, practice by separating the three parts of the breath. Sit straight on the floor, in a chair, or lie on the back. Initially have the left hand on the belly, right hand on the chest to feel the movement of the diaphragm.

Such a simple breath, but a powerful one. Continue to breath in this fashion for a least three minutes.  

What I love about this breath, is that you can do it anywhere, around anyone with no one really the wiser. 

So when another holiday bill comes in or some one is asking you to do just one more thing. STOP and take that long deep breath. You will be amazed how you will feel more relaxed and able to handle things.

Alternate Nostril Breathing

Some of the many benefits:

• Is both integrating and grounding.
• Creates a deep sense of well-being and harmony on the physical, mental, 
• and emotional levels.
• Can help with headaches, migraines, and other stress-related symptoms

How to do Alternate Nostril Breathing:

The breath is always relaxed, deep and full when doing this exercise. Have the left hand in Gyan Mudra or relaxed on your knee. Use the thumb of the right hand to close the right nostril, and the index finger or ring finger of the right hand to close the left nostril. Close the right nostril and gently and fully inhale through the left nostril. Then close the left nostril and exhale through the right nostril. Then inhale through the right nostril. Close the right nostril and exhale through the left nostril. Continue repeating, alternating nostrils after each inhalation for at least three minutes.

There now how do you feel? Better? 

I thought so!

The holidays don't have to be a time full of stress and woe; just stop and remember your breath. It is there for you and doesn't cost a thing. 

Lots of Love and Light to you all. 

PSK

Change it's everywhere, but are you ready?

Podcast to ease anxiety and open our hearts to change:

(audio by Nirinjan kaur purchase here)

So this weekend my mom looked at me and said:
 Lets go on one of our adventures. Somewhere we haven't gone before.

See when my mom says adventure, that means we are looking to go somewhere really new and different. We are really busy people my mom and I, so these adventures are a wonderful way to break out and relax.  

The last adventure we went on though, had been almost 6 months ago and we had seen most of the areas around us; so planning this adventure was becoming a bit of a puzzle. 

I searched around for "Things to do in Boston" and "Events this Weekend in Massachusetts" but even though I did find out some random and interesting things, nothing seemed right. Where were we going to go? I didn't want to just stay home and cook, work or watch a movie, but as the morning wound on it seemed like I was becoming more and more comfortable with just chucking the whole plan. 

You see when I get frustrated I tend to just through my hands up in the air and go 

FINE Universe.  I don't need to go anywhere special or do anything I'm tired any way. 

And then proceed to pout or pretend like I didn't care to begin with.

Luckily I had given my mom a few options the day before and when I arrived back home from a long walk with the pup, she announced: Let's go to "The Butterfly Place". I wasn't sure what to expect as I had resigned myself to just staying at home and watching TV, but off we went following the GPS into the far out reaches of MA. After about 45 min up route 3 to what seemed to be the middle of no where, we arrived!!

The Butterfly Place

We got our tickets and walked through a very informative section about the life cycle of the butterfly and a collection of caterpillars from all different species. It was cool but no where near the level I was about to experience. 

We walked through this doubled door section and then Voila! It was a whole different world. 

Butterflies of all different shapes, sizes and colors where just flying around in this gorgeous garden. 

I was in awe. 

These frail creatures who have such a dramatic life cycle where so gorgeous and more importantly seemed so free, even in this confined area. 

It got me to thinking about what butterflies represent in life: Change.

In many cultures through out the world, Butterflies represent Growth, Transition, Resurrection, Expansion just to mention a few and some cultures even connect the symbol of a butterfly with our soul. Wow big stuff but when you look at these creatures it makes you stop and think doesn't it?

Change is ever present in our life. I know especially now I am on the verge of massive changes, of growth, in my life and I get really scared. To move forward can be rather scary. We know the now, it is safe and comfortable. The doubts of what if he won't want to stay with me if we move in together, what if I take that job offer and leave what I've know behind, what if my attempts at running my own business or doing what I've always dreamed of fails, what if I can't keep up in school or for me Teacher Training come fall? Lots of what ifs...

But, if a caterpillar didn't go into its chrysalis to become something completely new there would be no beautiful butterflies.

So I realized something walking around on that gorgeous and life filled path today, that sometimes we have to go into our scary chrysalis and change. But, when we come out, oh when we come out a new and glorious butterfly will greet the dawn. 

To work on bringing change into your life here is mantra and kriya to look at. Spirit voyage has a good article on change.

Mantra: Ant Na Siftee:

The 24th Pauri of Japji, written by Guru Nanak, the first guru of the Sikhs.  "Ant Na Siftee" or "Ant Na Siphatee" is a powerful mantra of change and transformation for you and your whole family. 

Ant Na Siftee Kehn na antAnt na karnai dayn na antAnt na vaykhan sunan na antAnt na jaapai kiaa man mantAnt na jaapai keetaa aakaarAnt na jaapai paaraaavaarAnt kaaran kaytay bilalaa-heTaa kay ant na paa-ay jaa-ayAyho ant na jaanai ko-iBahutaa keheeai Bahutaa ho-iVadaa saahib oochaa thaaoOochay oopar oochaa naaoAyvad oochaa hovai ko-iTis Oochay kau jaanai so-iJayvad aap jaanai aap aapNaanak nadaree karamee daat

Chant or recite these words 11 times (optimally for 40 days), or just leave playing in the environment to shift the energy of a space. 

-Mantra for Family Karma from Spirit Voyage

I love music and Gurunam Singh has a cool version you can purchase:

and here is a version of him singing the Ant Na Siftee live.

Kriya:

When facing change it is good to keep your heart open to the positive and growth that is forming around you.

Kriya to open the Heart Center

As always, listen to your body and intuition for what is right for you :)
May you accept and celebrate the change in your life emerging as the beautiful butterfly you were meant to be.
Bright Blessings,
Jenna/ Param Sevak