Being calm and practicing calming activities is challenging at this time of year. Slow, deep breathing lowers blood pressure and heart rate. So does meditation. Believe it or not singing and humming can be calming too. Use what we do in yoga class when you are feeling anxious (ex. standing in a long, slow line). Stand in Mountain Pose, it is easier on your body; pay attention to your breath and deepen it; stretch; and think about something nice (for me that's my grandchildren). Enjoy the Holidays!

Remember Ahimsa. Ahimsa is part of the yogic philosophy, the Eight Fold Path. It means non-harming and non-violence. It is a personal ethic that is important to good health and a good life. It begins with you first. Yes, sometimes this is difficult. We want to help others first, putting our own needs aside. The truth is you can do that better if you feel good. Setting personal boundaries is one way to practice Ahimsa. Rest when you are tired. Make holiday projects doable and fun. Create a team of helpers. Learn to say “no” when necessary. Smile a lot and enjoy the season!

Calming Activities

• Snuggle up in a cozy place
• Take a walk
  
• Give yourself (or someone else) a hug
  
• Read a book
• Smile about something
• Look at the positive side of things
• Take a warm shower
• Meditate
• Breathe deeply
• Practice Restorative Yoga
  

New Year's Resolutions and Intentions
Many of us start the year out with Resolutions for the new year. Sometime along the way it's common for them to fizzle out.

Look at resolutions as intentions. Setting intentions (Sankalpa) helps take the pressure off of keeping resolutions. When intentions are loved and nurtured they grow and mature. I'd like to look at a yoga class structure as a way of being more successful with your intentions (resolutions) for the new year.
We our begin practice by practicing mindfulness, paying attention to our breath and bodies. This establishes focus and body/mind connection. It gives us a chance to determine what's realistic for this practice. Then we set an intention for the practice. It's the same with the new year. Take the time to consider what is realistic and doable when thinking about the changes you want to bring into your life. Keep them positive. You get what you focus on. An example is to eat healthier, instead of to quit an unhealthy diet.

Next comes the physical warm up when we lubricate joints and warm up muscles. This is done with a peak pose in mind. The practice starts slowly so that we can stay safe and be successful. Start slowly with your intentions for the year. Break them in so to speak. For example if you want to add mediation to your daily routine, start with just a few minutes at a time. Use a mantra or a guided meditation. Find a group. If you miss a day or two it's alright. Give yourself time and space.

Then we move into the poses. In my classes we move through poses that are connected. Once again we prep for the more intense sometimes harder poses. So how can you grow and nurture your intentions? Slowly increase the time of your meditations. Slowly introduce healthy food choices to your diet. Sometimes a meditation is skipped or forgotten. Sometimes you eat ice cream. Sometimes something beyond your control interferes. Consider it okay and forgive yourself. When posing, everyone has a different level or ability (this can be different for each practice). So the best thing to do is honor where you are and the progress that you are making. It changes daily. You get the maximum benefit where the pose is comfortable and feels good. Every once in a while, stop, take a breath and notice what is going on. It is the same when cultivating intentions. Work where it is comfortable, and move to your challenges as you can. Then take a break and notice.

At the end of our class we cool off. In class we take some time to nurture ourselves by doing restorative poses and relaxing. This is the time when the work we've done comes together. We take a look at our intentions and how they were met. No judgment. We honor ourselves for showing up and cultivating our intentions. When working on your intentions for the year, take a rest now and then. Notice what you've brought to yourself and perhaps released. Congratulate your self for what you have accomplished, and make whatever adjustments you need to to keep on manifesting your intentions.

Hello,
Wow, the Fall Colors finally popped! Walking along my road surrounded by oranges and yellows, I feel warm and secure. Which is helpful because it is a busy time of the year for this area and for many people. It is for for me personally. It's a good idea to practice calming activities. Here are some easy, relaxing things you can do (look below). Walking among the beautiful colors is a wonderful relaxing activity. Meditaing has helped me beyond belief.

We are past half way with Yoga for Every Body Teacher Training, having only three more weekends to go. Three beautiful women are becoming amazing yoga teachers. Soon it will be their turn to start teaching. Jamie and I are already planning a new course for the springtime. Let one of us know if you are interested. We would like to have between 4 and 8 students.
Have a Wonderful Thanksgiving,
Namaste'
Sandy Palmer, ERYT200

A Relaxing Way to Breathe
This type of breathing helps calm the mind. It works with the parasympatheticnervous system to relax you. We've been trying it at the beginning of savasana.
Breathe in to a slow count of 4
Hold your breath for the same slow count of 5
Exhale to the slow count of 6
Hold for the count of 7 (optional)
Repeat as many times as you like. Be careful you might fall asleep.

Meditation

Sit or lie down in a safe, comfortable space. Think about an intention for meditating (ex. to be calm). Then you can simply listen to your breath (use the ujjayi breath or slow deep breaths).  Another way to focus is to say a phrase repeatedly to yourself. You can use a traditional mantra like “Sat Nam” which means “I am truth” or make up your own phrase like “I am calm.” Meditation can last anywhere from 2 to 30 minutes or longer. Start with a shorter time. Using a timer is helpful. There are many styles and ways to meditate. Knitting is a form of meditation. We meet to meditate most Mondays at my home studio from 5:30 – 6:00 pm.  Join us sometime.


Eye Pillows
Using an eye pillow during savasana (final relaxation), meditation, or sleep is very beneficial. They are relaxing for several reasons. They put light pressure on acupressure points that stimulate relaxation in your heart, face and brain. Eye pillows block out light, making it easier to meditate or move into a “blissful” state. They help the vagus nerve relax. Eye pillows are easy to make.

Namaste,
     It just came to my attention that "fitness classes" are subject to sales tax.  This is a new law that also includes yoga classes. So starting in September, a  9.75% sales tax must be added to the fees that the students pay. The exception will be for walk-in students. They received a free class after attending and paying for 10 classes. The free class is being dropped. This will cover the charge for the sales tax.
Namaste,
Sandy Palmer

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“Put yourself first. You can't be anything for anybody else unless you take care of yourself.” Unknown
So my new thing to write about is how to put oneself first (believe me, I need to do this for myself too).
1. Each day for a few days I'm going to try to post an idea for how to put yourself first. I'd love some help too. Today: Start you day with something that feels good for example a nice, hot cup of coffee or tea.
2. Every day take some time to meditate, even if it's only for one minute. Or take some long deep breaths, especially if you feel anxious or annoyed. Did you know that knitting is a form of meditation? This is part of putting yourself first.
3. Read an inspiring poem from an actual book.
4. Sleep in every once in a while.
5. Stop, breathe, and focus on you.
6. A good way to take care of yourself is to get a pedicure or a manicure. It's so relaxing. I fell asleep in the chair the last time I got a pedicure.

30 Days of Peaceful Activities

As a preschool teacher trainer and early childhood professor my mission was to teach adults how to help children behave and get along. Another words to get along with each other and to be peaceful. Now days, I'm retired from early childhood. I teach yoga and co-own a business that sells African drums and percussion. My mission still is to help people be peaceful. It's really important to find inner peace right now with all of the stress of today's issues. Mahatma Gandhi said, “If we are to reach real peace in the world, we shall have to begin with the children.” In order to teach the children we must demonstrate peace ourselves.
Think peace. Do peaceful things. Send healing prayers to the families in Charlottesville. Open your heart and send love into the Universe. Hug someone. It is critically important to redirect any angry thoughts into constructive thoughts on how to heal our world. It's starts in each of us. Here are some ideas to help with being peaceful.
1. Take long, slow, deep breaths right into the middle of your lungs. Let your diaphragm (the area right below your lungs) push the air out. Pay attention to the air coming in and going out. Do this 3 times. It will help you relax.
2. Hug someone! It alleviates stress, boosts your immune system, and best of all raises your oxytocin (the love hormone). My yoga students all have heard me say that 4 hugs a day is the minimum. The more the better. Holding them for several seconds is good too. And hugging yourself counts. Hugging to the right makes it heart to heart! (it actually presses your left side to the other person's left.        http://articles.mercola.com/sites/articles/archive/2014/02/06/hugging.aspx

3. Humming soothes and relaxes you, it reduces insomnia, lowers your blood pressure and helps with sinus issues. You can just hum, hum a tune, practice the Bramhari or Bee Breath, or chant Om. Humming oxygenates your blood and may also vibrate the vagus nerve causing a sense of peace. Remember to hum alone or with others who are humming. It will make you smile.

4. Smile, at family & friends, at strangers, and even at yourself in the mirror. It makes you seem more trustworthy and helps you feel better. Just like those hugs it does amazing things for your body; lowers blood pressure and boosts your immune system. Reducing stress; it helps you look younger; and it helps you be more creative. It actually helps your brain become more positive (which feels much better). Spontaneous smiles are wonderful and even it's an "intentional" smile (you may be faking it), it still works.
5. Try hand drumming (and no I'm not prejudiced because of my business). It's fun. It helps you release a lot of tension and can make you smile and laugh. There are many health benefits to hand drumming. For one thing you are helping the right and left side of your brain communicate. This produces a dopamine (feel good neurotransmitter) uptake that helps you feel pleasant. It also helps with focus. Believe it or not drumming can help you feel peaceful and connected. You can read about the benefits of drumming in this article by Christiane Northrup. http://www.drnorthrup.com/health-benefits-drumming/
6. Dance. Yes I know it doesn't sound peaceful, but it reduces stress. It makes you feel good and also gives you a dopamine uptake (the neurotransmitter that helps you feel happy and helps with focus). It helps you breathe more oxygen and that helps you think better. Plus it can just be fun. You can even dance while you are sitting in a chair.
7. Listen to music. Whatever kind makes you feel good. There are good reasons for listening to peaceful music or music with a strong beat. So whatever you like. It lowers blood pressure, and stress. it helps alleviate anxiety. It helps the brain work better. It helps you relax.
8. Laugh! It's good for the muscles in your face. It oxygenates your cells. It reduces stress and pain. Sometimes it just helps you let go of that negative perspective and see or understand things differently. There's a lot of other theories about laughter that not have been proven. Laughing feels good. Watch a funny TV show or movie, read a funny book, be with friends, etc.
9. This morning breakfast was a nice ripe peach, Greek yogurt, and homemade granola. Shorty slept in so the house was completely quiet (no TV). I sat quietly and savored each bite, enjoying all of the wonderful flavors and the textures. It was so yummy and I felt very peaceful.
10. Cuddle with a pet. Your own pet or your friend's pet. If you can't handle that then maybe a stuffed animal, or look at pictures of cuddly animals. Once again its relaxing and helps you feel good (unless of course you are allergic). This helps you feel peaceful. When you feel peace it helps those around you feel peace.
11. Restorative yoga reduces stress and cortisol. It is very easy, as a matter of fact yogis simply lie around in gentle poses for anywhere from 2 to 20 minutes often propped with blankets and pillows or bolsters. Even though it is passive, it is energizing. It helps to balance the mind and the body. When the class is finished my students are very mellow and peaceful. It is great for everyone....beginners to advanced. You can find classes in your area or online or dvds. Click here for my class.
12. Mindful meditation is so easy. Mindlessly easy. All you do is get comfortable (couch, easy seated pose, a garden, walking, or even your bed or sitting at your desk. The list goes on.) and breathe in and out slowly through your nose. Pay attention to how it feels. That's it. Of course there can be more like paying attention to the sounds around you or how your body feels touching wherever you are. Stray thoughts may come into your head. That's okay. Bring your focus back to your breath, etc. You can observe them too. Mindfulness is powerful. It moves your thoughts out of your brain stem (flight or flight area) to your frontal cortex (rational thinking). Wow, what a boon to being peaceful!  Click www.psychologytoday.com/blog/the-courage-be-present/201001/how-practice-mindfulness-meditationhere for how to.
13. Eat dark chocolate. Yep, there's growing evidence that it reduces stress, improves brain function and raises dopamine (that feel good neurotransmitter). Some of the substances found in chocolate are similar to the stuff that is used in mood-stabilizing drugs. It's nutritious too. You can google it and find out all sorts of benefits. The bottom line is that it tastes good. It helps me calm down on “stormy” days. Peace!  
http://www.chocolateuniversityonline.com/the-emotional-benefits-of-chocolate/14. Take a walk. It can be a slow meandering walk, smell the roses and enjoy the slowness. It can be on a path or a park or even on the sidewalk (you have to stay aware here). It becomes a mediation. Simply walking does a lot of good stuff for your body and mind. It oxygenates your brain, and helps you feel better. Once again this helps you think better. http://www.huffingtonpost.com/beverley-golden/walking-meditative_b_862350.html
14. Yoga Nidra or Progressive Body Relaxation (a little different, and very similar to each other). There are many different ways to do this. Here's what I do: First get comfortable (a cozy place or laying down). Think relaxation and take some slow deep breaths. Tell your toes to relax, then your feet, your ankles, your lower legs...keep going all the way to the crown of your head (include your facial features). Remember your fingers, hands and arms. Then just lay still for a little while and relax. You might fall asleep. I like to visualize a safe. interesting place to be. You can play music too. If thoughts come into your head just observe them and relax. This is a very calming thing to do. It lowers your blood pressure and stress level. It helps you to think better.
15. Keep a journal. Write about your feelings. No judgment just observation. For myself, First thing in the morning I write a paragraph about yesterday, events, feelings, ideas. Then I list at least 3 nice things that happened yesterday (ex. The sales lady was very helpful and smiled a lot or my yoga student gave me a nice big hug.) I also list some accomplishments from yesterday and intentions for today. One of them is usually “ to face the day with courage and wisdom.”
16.Yoga Nidra or Progressive Body Relaxation (a little different, and very similar to each other). There are many different ways to do this. Here's what I do: First get comfortable (a cozy place or laying down). Think relaxation and take some slow deep breaths. Tell your toes to relax, then your feet, your ankles, your lower legs...keep going all the way to the crown of your head (include your facial features). Remember your fingers, hands and arms. Then just lay still for a little while and relax. You might fall asleep. I like to visualize a safe cozy place to be. You can play music too. If thoughts come into your head just observe them and relax. This is a very calming thing to do. It lowers your blood pressure and stress level. It helps you to think better.
17. Be social. Get together with a friends or friends. Enjoy each others' company. Go for a hike, go to the movies, play a board/card game, or just sit and talk. It stimulates oxytocin, “the love hormone”. It helps with empathy, compassion, and bonding.
18. Do something for someone else. Volunteer, help a friend, make a donation. There's a lot of ways to help others. Compassion and empathy are pathways to peacefulness.
19. Taking a bath or a shower can promote peacefulness. We all know it's cleansing, there's more. A warm bath can do the same thing as a hug. (think about boosting the love hormone). It helps get rid of loneliness, and make you more trusting. And of course you sleep better after a warm bath or shower. (Shorty sits in the hot tub, it's a from of meditation for him). Cold baths or showers are refreshing. It helps alleviate depression too, and improves mood and alertness http://independenthome.com/the-benefits-of-bathing-for-mental-health/
20. Take a walk or just be near a body of water – ocean, lake, waterfall. It can be soothing. It let's your brain relax. It can put you in a relaxed, meditative frame of mind. It generates negative ions which helps with absorbing oxygen and balances seratonin. Looking at water is looking at “Blue Space”. This has been shown to improve quality of life and creativity.http://www.lifehack.org/424336/science-explains-how-staying-near-water-can-change-our-brains 
21.Try taking a yoga class (with a good teacher). A gentle yoga session will calm you down. It moves you into a meditative state. It also helps your brain because if you are breathing deeply and moving, more oxygen gets to your brain. Once again there can be a dopamine uptake – remember that's the feel good neurotransmitter that also helps with better focus. Yoga should be pleasant. When the class is over you will feel peaceful and relaxed.
23. Have an adventure. It can be small (exploring new territory on a Sunday drive) or it can be big (skydiving). Stir up a little anticipation, and that feeling that you get when facing a scary challenge. Once you do it you feel a sense of accomplishment. This helps with positive feelings. Oh and sharing the experience with a friend is even better. Hike, kayak, explore...Once again this helps with peacefulness.
24.Forgiving will bring peace. Holding a grudge because of something someone has done, hurts you. Forgiving strengthens you. It's not about saying, “it's okay.” It's more about understanding and empathy. Sometimes it takes time and reflection. That is okay. It helps you focus on the positive rather than the negative.
“It’s one of the greatest gifts you can give yourself, to forgive. Forgive everybody.” ~ Maya Angelou
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/forgiveness/art-20047692?pg=1
https://www.purposefairy.com/5311/forgiveness-5-reasons-why-you-should-let-go-of-resentments/
25. Perform a Random Act of Kindness – Befriend a new neighbor, smile at someone, send a thank-you note or a post card, help someone who has a lot on their plate (ex: caring for an elderly parent). It makes you happier and even reduces blood pressure and anxiety. Feeling good about yourself is part of a path to peacefulness.
26. Build yourself a nest or a safe space. It will help you feel safe and get a handle on your emotions and fears. You can put books, magazines, musical instruments, stuffed animals...anything that you like to do that is soothing. Remember it feels good to be cuddled. I have a chaise lounge with a “husband” pillow and a soft throw. Shorty has the corner of the couch. Feeling safe helps promote peacefulness. It's best to turn off the media. You can also say things like, “I am at ease. I am calm.” etc.             https://consciousdiscipline.com/free-resources/shubert/shuberts-classroom/safe-place/
27. Sometimes one feels "powered over" or controlled by another. It can be annoying or worse. Resistance causes bigger problems. Taking slow deep breaths and relaxing really helps. Let your heart open and try to change your own perspective. Its okay to walk away when you need too.
28. Think loving thoughts for yourself first. Get to know yourself... strengths, weaknesses, likes, conflicts, etc. How do you do so? Observation. Ask friends. Keep that journal. Make a list of your strengths and weakness, likes and dislikes. Stop negative self talk. Remember you are a person with strengths and faults. It's a whole lot easier to accept others when you have accepted yourself first. https://www.wikihow.com/Love-Yourself-First
http://www.lifehack.org/articles/lifestyle/11-ways-make-your-mind-calm-and-peaceful.html
29. Look at the positive. Sometimes that takes some serious re-framing. Ex: the car that passes and jumps in front – the driver is in a bigger hurry than you. Another idea is that the “glass is half full” instead of half empty. Look for the good in actions and events. All of this can contribute to being peaceful because it helps with contentedness.
30. Intentionally choose to be peaceful. "Make Love not War. "

Recently a few of you asked about the philosophy of yoga. It's interesting and complex. The first references to yoga was found in 1700 BC in the Vedic Texts (which are part of Hinduism). Yoga was considered a lifestyle. It was brought to the US in the late 1800's. BKS Iyengar really did a lot to help Americans understand and practice Hatha Yoga in the later 20th century. Now there are several types of yoga practiced in the US and the world. It is not a religion, however it can and will help you to be more spiritual. We practice a Satsang/Hatha/Vinyasa Yoga (we gently flow between physical poses with the focus on breath and alignment) and Restorative Yoga. There are beliefs in yoga that are divided into 8 Limbs. Below there is an explanation of 4 of the Limbs.

Yoga is an art and science dedicated to creating union between body, mind and spirit.  The 8 limbs are guidelines for a happy, satisfying life. The first four are Yama, Niyama, Asana, and Pranayama. 1) The Yamas are about personal ethics, how you conduct yourself.  2 ) Niyamas are social ethics, how you treat others and the environment. 3) Asana, the physical part, are the postures and movements that characterize yoga. 4) Pranayama is about the breathing and breath control that we practice during class. Asana and Pranayama are the two aspects that we use in class. They help build and maintain strong bodies, rejuvenate, and help with relaxation.  You can read more about the 8 Limbs at this link. 
Jamie and I have decided to postpone our teacher training until 2018. We both have a lot going on in our lives and need to let these settle before taking on that commitment again. We did just graduate 4 fabulous teachers. Karri teaches classes in Seymour. Savannah teaches in Hartford and Wear's Valley. Amy has taught some of our restorative classes and has taught the teachers at Pi Beta Phi Elementary School. Hannelore teaches in West Knoxville. We enjoyed the course and are very proud of the graduates. They are awesome. 

My family is visiting from July 10 – July 17. Jamie has family visiting at that same time. All classes are canceled from 7/10 – 7/14. There will be yoga on Saturday 7/15 (maybe some of my family will join us). Since there are no classes on July 4th too, I am offering a special rate for July: Modified Month is $25 (2 classes per week) and the Unlimited Month is $37.
Have a Happy Summer!

Namasté,
Sandy Palmer

Have you ever tried Restorative Yoga? At first it seems like you're just laying around for long periods of time. The first time I took one Somewhere in the middle of the class I began feeling really comfortable and good. Then I started looking forward to that class. It was a six week special class. Jamie has begun offering a Restorative Yoga class on Tuesdays at 7pm. It is very relaxing and healing.

Restorative yoga has some great benefits and has been studied by National Institute of Health. It reduces stress and cortisol. There is even evidence (the NIH study) that it can help with weight loss due to the lowering of cortisol. Even though it is passive, it is energizing. It helps to balance the mind and the body. The poses are usually propped with blankets and blocks, and they are held for longer periods of time, perhaps 5 – 20 minutes. We often receive requests for restorative yoga so we thought we'd try a class. It is great for everyone....beginners to advanced.

Here are two links that will take you to more information:
National Institute of Health
Introduction to Restorative Yoga