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Spring Newsletter

3/2/2022

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Namaste' 
Yoga and meditation have been helpful in smoothing the edges of this cold and disturbing winter. I've included a few calming activities in this email. The meditation for peace can be used for personal peacefulness or broadened to include world peace. I have also added a page about meditation to the website. In the future it will include more tips and simple meditations. Deep breathing is always soothing and relaxing. It moves you from the fight/ flight area of your brain to the more rational thinking cortex. The ujjayi-breath included below is a calming breath that is also warming.
Yoga Teacher Training begins April 22. Please contact either Jamie or me if you are interested. Yes, it is a big commitment. You may not want to be a teacher, however this training will deepen your practice. You will learn much about yoga: its history, mechanics and philosophy. There are discounts and payment plans available.
Recently, my husband and I were able to drive to Florida and visit one of  my best friends, other close friends, and our family while we watched our grandson play soccer. We had a lovely time. I would like to thank Jamie, Kappy and Jan for helping me keep the yoga classes going while I was gone. I'd also like to thank the women who take care of my house whenever I travel, Dona and Vicki S. 
                 Sandy Palmer, ERYT200, RYT500

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Meditation for Peace
Find a comfortable position. Place one hand on your heart and one on your belly. Become aware of your breath. Let it deepen, becoming slow and even. Relax the muscles of your face and then each part of your body. Continue to be aware of your inhalations and exhalations. Be aware of your heartbeat, pay attention to it for a while. Move your focus to the area between your brows, your third eye. Invite peace and bliss to come to you. Allow light to begin to grow within your body. Let it emanate from your body and envelop you. Then let it spread out from you. You can simply continue to feel your heart and your breath. If there is a prayer or a mantra that you like and feel promotes peace, repeat it to yourself. When you are done, allow the light to fade. Slowly open your eyes and gently stretch. Om Shanti, Shanti, Shanti means Peace, peace, peace. Here are some links to mantras and prayers for peace: The Women's Meditation Network, Om Shanti, The Prayer of Saint Francis

Ujjayi Breath
Also called the Ocean Breath, this is a form of pranayama that is calming and warming. It is done during yoga practice and helps you synchronize your movement with your breathing. It's the feeling in your throat that you get when you make a “huh” sound. Only you are breathing in and out through your nose. It lowers blood pressure, helps with insomnia, and releases tension. Even though it is calming, we do turn it off for savasana. You can read more about it at this link. https://www.healthline.com/health/fitness-exercise/ujjayi-breathing

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Live Yoga - To Go or Not to Go??? It's so easy and convenient to take a yoga class or course from the comfort of one's home. Definitely, Zoom and YouTube have been really helpful in keeping yoga classes going. It's important to take a live, in person class with a teacher present though. Yoga happens on several levels at one time. When we are together in person, I can judge the energetic and physical needs of the students present, thereby adjusting my plans for the class. I can see your body position much better. This helps me make corrections that can be critical to your comfort and safety. As a student, you can see me better too. We use almost all of our senses. I listen to your breath sounds (sighs and groans too). I can use touch to make gentle, often crucial adjustments. The yoga class sets apart a special time and space for community. The energy of being together is special all by itself. I'm grateful that we have online options. However, I am concerned about the quality of only meeting online. Please consider returning to an in-person class from time to time. There are many options open to you. My studio is open, and I teach at the My People Senior Center. Jamie teaches at the Sevierville Community Center. Kappy teaches at the Pigeon Forge Community Center. Karri teaches at the United Methodist Church in Seymour. Check the various websites for days and times.

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   Beginning April 2023
   Yoga for Every Body Teacher Training
   by Jamie Blessinger & Sandy Palmer
   https://yoga-4eb.com/

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January News

1/4/2022

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Namaste' 
May 2022 bring you joy, happiness and a sense of wonder and awe! We enter the new year facing new challenges. Yoga and meditation can ease the way. It's important to have positive expectations and helpful to look for simple, hidden gifts (a smile, an unexpected flower blossom). It's more important than ever to be kind. Setting intentions helps create a clear and smooth path for your journey.
We are still meeting for yoga on Tuesdays and Thursdays at my home studio and on Zoom from 5:30–6:30pm. Meditation meets on Mondays from 5:30-6:00pm. There are many opportunities for live yoga classes. I am teaching yoga at the My People Senior Activity Center in Sevierville, TN from 11 to noon on Mondays and Wednesdays. My friend, Jan, is starting a new yoga class 
focusing on strength and balance there on Thursdays from 11 to noon. Jamie teaches at the Sevierville Community Center. Kappy teaches at the Pigeon Forge Community Center. Karri teaches at the United Methodist Church in Seymour. Jamie and I plan to offer Yoga for Every Body Teacher Training this year. Please let one of us know if you are interested.                                                                      Enjoy the New Year! Sandy Palmer, ERYT200, RYT500

Setting Intentions
What are your intentions for 2022? Different from resolutions, intentions are pliable and can be modified depending on your needs and circumstances. You can cultivate them just like a garden. A garden flourishes with time, attention and love. Sometimes you have to prune or move things around. Sometimes you add companion plants and decorations. Bees, butterflies, and birds are attracted to a thriving garden, enjoying and also caring for it. We set intentions before each yoga class. I set them each morning. Intentions help you focus on an unconscious level. Some intentions are general, for example; “I am enjoying class today” or “ I'm doing this for my good health.” Others are more specific, like “I'm working on achieving crow pose.” They can all grow and change. That's okay and appropriate. We are, after all, humans who grow and change in the journey of life. Some tips: Keep intentions open-ended so that you can change them as you need to, and keep them in the present tense and positive.

New Year's Meditation
Listening to My Heart's Desire for 2022  Start by relaxing. You can sit up or lie down. Set your intentions for meditating. Become aware of your breath, your inhalations - your exhalations. If it helps, practice a few rounds of the box breath.  Tune into your body. Relax any tight or stiff spots. Now, invite peace and bliss into yourself. Listen to or feel your heartbeat. Is there something that your heart has to tell you about the coming year? Just listen, breathe and rest. Answers do not necessarily come during the meditation. You may have a flash of inspiration at another time (or not). Be prepared for mind chatter. It's normal. Just go back to listening to the body, practicing the box breath, or feeling your heart beat. When you are ready, slowly open your eyes and smile. Tips: When you're meditating, it's always a good idea to choose a time and place that's private where you will not be disturbed for the amount of time you plan to meditate. Take care of any bodily needs, like going to the bathroom and drinking some water before you start. Set a timer.


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Mindful Meditation

10/26/2021

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Focusing on the 5 senses is an easy way to be mindful. This is a fun and easy meditation that does not require a lot of silent concentration. It takes about 30 minutes. * It helps with developing the ability to focus.

First gather together a few items. 1. A candle or something to gaze at (ex. lava lamp) 2. A small piece of fruit, candy, or cookie. Sit comfortably somewhere private. Close your eyes if you'd like and just breathe. Set an intention for meditating. Be aware of your inhalations and your exhalations for a minute or so. Be ready to focus on each of the 5 senses for a minute or 2.
First focus on your sense of
smell. What do you smell? The room, dinner, pets, outside, rain, your own body, perfume, hair, skin.


Now focus on your sense of touch. First be aware of your breath and how it feels coming in and out of your nose. Then what do you feel on skin – your clothes for instance, the air on your cheeks. Touch the things around you. What do you notice in the different textures? Notice where you're sitting - your sitting bones, maybe the bottoms of your feet.

Now focus on your sense of sight. This can be candle gazing or something in your room (an aquarium, a lava lamp). Let your vision blur and just gaze.  It's okay if your lids droop.

Now focus on your sense of hearing. Listen to your space – the little sounds that houses make, indoor sounds like a clock ticking or pet sounds. Outside sounds like wind, rain, birds, and grass being mowed.

Now focus on your sense of taste. Put a small bite of food in your mouth. Hold it in you mouth, let it sit there. Is it sweet, sour, or bitter? Dry, wet, soft?  Roll it around a little. Let it sit and dissolve a little. Chew and swallow.

Now just sit. You can return to focusing on your breath if you need to. Or focus on the area between your eye brows. Just for a few minutes. Then allow yourself to wake up to the time and space you are in. Always remember to consider your intentions for your meditation. Namaste'



*When you're meditating it's always a good idea to choose a time and place that's private where you will not be disturbed for the amount of time you plan to meditate. Take care of any bodily needs like going to the bathroom and drinking some water before you start
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September Newsletter

9/7/2021

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Hello,
It's transition time again. The coolness of fall has been hinting at it's arrival. Sandhi is the Sanskit word for the place where two things meet. Kala Sandhi is about time. Kriya Sandhi is about changing activities. Transitions are necessary. Often they are difficult. They can be sweet.  At the end of savasana  (a kriya sandhi) you often hear me say, “Enjoy the transition.” There's a feeling of renewal.  For a few moments you feel only this. You are experiencing the move from alpha brain wave activity (light meditation) to beta brain wave pattern (normal awake state). It's that time when you move from relaxation to awareness. Waking up and going to sleep are both examples of kriya sandhi while moving from summer to fall are forms kala sandhi.
I began teaching yoga at The Mountain View Chiropractic Clinic in Fall 2009, twelve years ago. It's been wonderful. The pandemic, along with some personal issues came along making it difficult to teach at the clinic for more than a year now. It's time to transition (kriya sandhi) to my own space. I will no longer hold classes at the clinic. Many thanks to Dr. Lisa Beighle who held space for Wise Mountain Yoga for all of these years and the past 18 months. She has always been a great friend to and supporter of yoga. Her kindness is much appreciated.
My home studio classes are open as as long as it is safe for us to gather and with guidelines. Monday meditation is now open to live students. You can also find me at the My People Senior Activity Center on Mondays and Wednesdays. Jamie teaches at the Sevierville Community Center and Kappy at the Pigeon Forge Community Center. Check their websites and calendars for times and guidelines. I will be teaching yoga at Parlounge this October in Florida.

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Savasana - Final Relaxation Pose
Transition between practice and the real world – One of the most important poses of the class (Tadasana, Mountain is the other). It's also the hardest because it is hard to just lie still for 5 – 10 minutes. It's the time when your heart rate returns to normal. Your nervous system has a chance to come into balance, also allowing neural pathways and synapses to grow and connect. It gives your muscles and joints time to integrate the information received during the class. It's a reset button for your entire physical and mental body. If brain chatter happens, it's okay, just let it. Take a breath, relax and know that's normal for all of us. If you are uncomfortable, use props like pillows and blankets. Ask for guidance if necessary. Savasana is a pose just like any other pose and adjustments do need to be made. Your neck and often your back need to be supported. You should come out of savasana feeling rejuvenated and  refreshed.        
“Skipping savasana is like mixing up the cake batter and not putting it in the oven.”    Eoin Finn, Blissology Yoga

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    Zucchini Pancakes
    A nice way to start the morning

 
Ingredients: 
Your favorite pancake mix – boxed or homemade, 1/4 c pecans or walnuts, 1/4 c blueberries, 1 c shredded zucchini
Shred or grate the zucchini with a food processor or hand grater. If you do this the night before, it allows the juices to drain off.  Squeeze the juices out of the shredded zucchini, and combine everything.  Cook as you do pancakes.  Leftovers can be frozen for later.

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    Meditation - Brings You Joy & Energy!
      My studio is now open for Meditation on Monday Evenings
      from 5:30 – 6 PM. It also meets on Zoom
      We spend a few minutes discussing the method for the evening
      10 – 15 minutes relaxing and being guided
      5 – 10 minute of silent meditation
     The same guidelines apply for meditation class apply for studio yoga

"Be aware of your breathing. Notice how this takes attention away from your thinking and creates space."   Eckhart Tolle
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August News Letter

8/1/2021

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Good news, I've finished the 300 Hour teacher training course that I needed to make me an RYT500, Registered Yoga Teacher 500 Hours. It has taken me a year of study to do so. This is why it's been a while since you've heard from me. The course was conducted over the internet and came from different places around the world. It's been very interesting.
Yes, my classes are still on Zoom. If you live locally there are two options for live classes with me. I have opened my home studio up during the Zoom classes. Also if you are 50 or older you can join me at the Senior Activity Center in Sevierville. Jamie Blessinger teaches at the Community Center in Sevierville and Kappy Lapides teaches at the one in Pigeon Forge. All of these locations have websites and Facebook pages where you can check out times, etc.  Jamie has been taking a break from teaching on Zoom, and Kappy has starting helping out on Zoom  from time to time. Jan Pitzer, a Master Gardner friend, helps me at the My People Senior Activity Center. Thanks to all three for their help over this summer. I've had a lot going on with family visiting and some other issues.
A Nice Wake-Up Routine
First take a deep breath and smile. Now rotate your ankles in both directions, just like we do in the beginning of most classes. Next rotate your wrists in both directions. It's a good idea to get the synovial fluid flowing around your joints for comfortable flexibility during the day. Then do little stretches just like we do when we come out of savasana. That way your brain and body are a little more prepared for the challenge of standing up.
A Way to Cool Off on a Hot Day - Sitali Breath
The heat has been record-breaking this summer. Here is a form of pranayama that is cooling and relaxing.
    Sit comfortably in easy pose if possible, and take a few deep breaths
    Purse your lips
    Curl your tongue lengthwise (if you can). If you can't curl your tongue to the roof of your mouth, this is called sitkari breath
    Inhale through the cone you have made with your tongue or through your teeth to the count of 4 or 5
    Let the air go into your lungs as usual
    Hold your breath for a few seconds
    Exhale through your nose
    Repeat several times
Note: that there are differing techniques for sitali breath. Be careful doing it in polluted areas. Avoid it if you suffer with blood serious pressure, gastric, or bronchial issues.
Lavender Lemonade
12 ½ cups water
6 juiced lemons  (more or less to taste)
½ cup sugar or honey  (more or less to taste)
4 bags of lavender tea
Make a simple syrup by combining ½ cup water, sugar/honey, lavender tea in a saucepan. Bring to a boil and simmer until sugar/honey has dissolved. Set aside to steep and cool. Remove tea bags.
Juice lemons. Combine remaining water, syrup, lemon juice. Chill. Serve over ice. Dress up with sprigs of lavender and or lemon slices.

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Making a Vision Board

12/30/2020

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Every January I usually get together with some friends and create a vision board. It's a collage of what I would like to bring into my life. We have a good time with a pile of magazines and collage materials; chatting, laughing, and sharing our dreams for the upcoming year. There's always a tray of goodies and something nice to drink. This year may be a little different, however I still plan to create my vision board.
To create a vision board, gather photos and other collage materials. I use magazines, stickers, quotes, ribbon, fabric, and all sorts of fun things. You need a foundation like poster paper or a bulletin board to build your creation on. Sometimes I use even fabric and make it a wall hanging.
Before beginning take some time to reflect and meditate on your dreams and goals. What do you want to achieve in your life? It can be general and/or detailed. There can be practical elements as well as fanciful. You can always add to or modify it later. Once it's finished, put your board in a place where you can see it every day. Creating a vision board is setting intentions for the new year. It helps me explore and uncover ideas and dreams, allowing me to draw a road map with possible side trips and new adventures.

Materials & Supplies
A board: poster board, shelving paper, fabric, bulletin board, etc
adhesive: glue, glue sticks, etc                             Scissors
Markers, pens, sharpies, crayons, etc                  Pictures: photos, magazines, etc
Imagination                                                           You wildest dreams

                                                            



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Take a Deep Breath and Relax

11/20/2020

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It has been an interesting few months. Our world has changed. It's been a confusing and emotional time. Expert opinions differ and change. It's hard to hunker down in one place with a small group of people for an extended period of time. However, it has given us all a chance to slow down, take walks, read, listen and do a few things that before it was hard to get around to. Listening to the children in my neighborhood laugh and play has been a pleasure.
Somehow I discovered using Zoom for yoga and meditation. It has given us the ability to come together and practice in our normal classes while in the safety of our homes. I've intentionally kept the group mostly to the Seymour community of individuals who normally come to yoga classes at the Mountain View Chiropractic Clinic. My family has been attending, as have a few good friends from other places. These classes have helped me weather the storm that's for sure. They will continue through 2020 and probably longer. I am planning to keep Zoom as an option for those who live far away and those who are not comfortable being around others. Frankly I do not know when it will be safe to get together in the space we have. Jamie and I would like to get us together as a group in a way that those who gather feel safe. We are still considering all options.


The holidays are ahead, and we are being cautioned to stay home and keep gatherings at a minimum. Once more, practice Ahimsa (non-harming), keep those you love safe. Remember to keep smiling (even though we are wearing masks these days, eyes sparkle when you smile, and your body feels it too) and taking those long slow deep breaths when necessary. Use whatever virtual resources (phone, Facetime, Facebook, Zoom, etc) you can to reach out to friends and family safely. Stay safe and healthy this season. During the holiday season take some time for yourself, relax and breathe deeply. Create a nice cozy place to curl up and relax in; read a book, listen to music, meditate, and practice yoga nidra (progressive body relaxation).

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Chanting "Om"

2/29/2020

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We have been chanting Om at the end of our yoga classes and meditation sessions. Chanting “om” is connecting with the vibration of the universe. It is not religious all though it can enhance one's spirituality. When I found out how helpful it is to your physical body and your brain health, I started ending our classes with it.
Chanting vibrates the body, thus stimulating the vegus nerve. The vegus nerve connects almost all of the major organs of the body. Stimulating it helps release important neuro-chemicals, proteins and hormones into your body. This helps you be calm, reduces inflammation and anxiety. It helps with brain health. There is hope that working with the vegus nerve will help with epilepsy and even alzheimer's. Any chantwill work.  "Om" is one of the easiest.  If you feel uncomfortable chanting, hum instead. Or simply sit and breathe deeply.
How to chant Om – Exhale completely drawing your navel to your spine. Then inhale as much as possible. Open your mouth and start from the back of your throat, slowly exhaling while making the sound “om.” Om can be spelled om, omm, ohm, or aum. It can be can be pronounced two ways, “om” or “aum." Both are correct. Once you chant “om” sit for a while and just notice how you are feeling.  
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On Being Calm

11/10/2019

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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


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New Year's Intentions

1/8/2019

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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.


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