Mindful Soul Center Magazine, Volume 1, Issue 4

Page 1

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MINDFUL SOUL CENTER APRIL MAY 2020

https://themindfulsoulcenter.com

bi-monthly magazine


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[the]

Mindful Soul Center VOLUME ONE, ISSUE FOUR

| APRIL/MAY 2020

Mindful Soul Center magazine is free to read online on our website. The magazine features news

and

health,

information

wellness

and

on

all

your

spiritual

favorite

topics

like

healing, self-care, yoga, meditation, gardening and even food.

Editor: Amy Adams Editorial Assistant: Ruxandra Badulescu Mascot: Princess Kiki

Features Contributors in alphabetical order: Christine Boyd Miller, PhD Megan Nolan of Vitality Wellness Maui Deja Osbourne of Deja Drewit Brooklyn Storme, PhD

Buy this issue @ $4.50 USD PDF file, Fillable PDF Worksheets and the MP3 Click here to buy an annual subscription 6 issues @$18.00

website: https://themindfulsoulcenter.com learning center: https://mindfulsoul.center podcast https://soundcloud.com/themindfulsoulcenter :

Join our free social network https://mindfulsoul.center Click here to join our mailing list and get the calendar worksheets for free Contact us for advertising rates, corrections and other matters via email: hello@themindfulsoulcenter.com


Editor's Letter Dear Mindful Souls,

This April and May issue focuses on the Earth, our fragile yet resilient mother. It is she who transcends and nurtures every being on this planet and it seems like our species are still dealing with some mommy issues as we don’t always treat her with the respect she deserves. We’ll dig into the dirt and explore our slow moving friends - plants. We’ll discuss grounding and ungroundedness, how we can nurture our mama Earth through awareness and action and a lot more.

We won’t be discussing the virus that is infecting more minds than bodies. Although I did write an article on the webiste - So

there's

a

crisis,

now

what? about

how

we

can

stop

feeding fear and take back your time and life. In order to continue to live your best life until that day you must remember that you have the power to choose your focus. You have the power to break free from mass hysteria that only hurts people.

This issue includes The Yoga Diaries, Self-Care Corner, and various inspirational quotes and poems and other articles focused on life on Earth as well as recipes, goal setting worksheets, the calendar. Thank you to all the writers and teachers who have made this issue possible.

Mark your calendar’s to celebrate Earth Day on the 22nd of April this year, and Mother’s Day is celebrated in the UK on the 22nd of May. In Australia, Canada and the United States mother’s are celebrated on the 10th of May. You can read various dates for other countries here.

Thank you for taking time from your day to unwind, to read and listen to all we have to offer here today. I invite you to explore what is offered here and feel free to respond with a recorded

voice

message

that

you

can

make

when

you

visit

this

page

https://speakpipe.com/themindfulsoulcenter or you can click on the recording tab on the website. With a grateful heart, I wish you peace.

Since I first wrote this due to the nature of our times I had to pivot So whilst some content is related to this topic I felt the need to postpone a couple of the EARTH related articles until the next issue and replaced that with some practical suggestions instead ,

,

.

,

.

With love,

Amy Adams Founder & Editor The Mindful Soul Center

P.S. Write to us and tell us your interests, something you learned or what you want to know about in the realms of meditation, yoga, personal development, spiritual evolution and living a conscious life. Send me an email when you click here amy@themindfulsoulcenter dot com or tag

us

in

a

post

on

IG

@themindfulsoulcenter

https://facebook.com/themindfulsoulcenter.

or

leave

a

comment

on

our

FB

page


FEATURES CONTRIBUTORS in alphabetical order

Christine Boyd Miller, PhD Christine is a California mountain mama transplanted from the East coast. In The Yoga Diaries

she explores the obstacles &

challenges she faces as she learns new yoga poses, explores new

ideas

and

attempts

Needless to say that she's

not

writing

or

to

maintain

a

regular

practice.

The Yoga Diaries

she shares the benefits & joys too! When practicing

yoga,

frolicking in the redwoods with her son,

she

spends

her

time

hula hooping, cooking,

and helping her husband tend to their garden and bees.

Megan Nolan Megan

is

a

personal

trainer

and

yoga

instructor

with

over

14 years of experience. She has worked with hundreds of clients and

students

who

have

experienced

the

aches,

pains,

and

challenges of having to spend long hours at their desks. As an entrepreneur and

Movement is Vital

working

on

the

writer herself she spends pend a lot of time

computer.

She

has

come

up

with

a

plan

to

combat these difficulties and teach us that Movement is Vital with each issue teaching us how to deal with our life at a desk. She runs Vitality Wellness Maui and created the Yoga At My Desk program.

Deja Osbourne Deja

is

an

artist,

an

oracle

deck

creator

and

owner

of

DejaDrewit. Born in Russia and raised in NY, she now lives in California. As a young girl, Deja experienced bullying and as a result developed social anxiety. Drawing was her escape. As she healed she knew that she wanted to inspire and help people

Deja's Self-Care Corner

through her art but wasn't quite sure how. From 2005 until 2013, she

worked

as

a

graphic

artist

and

designer

in

the

fashion

industry. She left to raise a new baby and discovered a way to use her art to help others and started to create oracle decks. Check out her Self-Care Corner.

Brooklyn Storme, PhD Brooklyn is an alignment strategist who teaches entrepreneurs and private practice owners how to shift their mindset in order to create positive change in their business. The winner of the 2019 Health Practitioner of the Year Award in her region, her practice interests including anxiety, depression and relationships. She lives in Melbourne Australia in the seaside town of Hastings. She has worked in the area of the mind and human behavior for over 20 years. She writes the Mindset Matters column.

Mindset Matters


APRIL/MAY 2020

CONTENTS

14-17

SELF-CARE CORNER

Artist Deja Osbourne shares her monthly selfcare and personal power deck picks with us.

WE ARE ONE

You're a cloud. You're a star. We are one, even when it sounds cliche.

21-22 GET GROUNDED

24

Use your breathe, it's time to get grounded with Yoga at My Desk's Megan Nolan.

MOMENT TO MOMENT 29-30

The space where the past and present no longer exist. An exploration of mindfulness, meditation and mindful living.

THE YOGA DIARIES

34-36

Rooted together in a Redwood Forest Christine Boyd Miller, PhD shares her experience with us.

TREE POSE

25-28

Learn all about tree pose as the barometer for grounding and a how-to video too!

31

MP3 MEDITATION

Cord cutting meditation - cut away that which no longer serves you.

SUGGESTIONS FOR DIFFICULT TIMES

45-47 & 42

Start your day with a little morning routine and during your day you can practice gratitude too, here's how.

FOUNDATION

DELICIOUSNESS

Four recipes aka food deliciousness! This issue we bring you a dip, a salad, a soup and bread.

04 Masthead

INSPIRATION & POETRY

05 Editor's Letter 06 Contributors

18

You are gold! (TMSC)

08-13 Calendar & Goal Tracking Worksheets

20

Quote: Chief Seattle

38-39 TMSC Fundraising Effort for Dogs

23

Passage: Suzy Kassem [Mother]

43-44 TMSC Recommends: Books, Music, Podcasts

37

Quote: Jane Goodall

56-57, 64 Mindful Soul Center Podcast: 59-61 Shop the Back to Basics Yoga Collection 58, 62,, 63,

Support The Mindful Soul Center

52-55

40-41

The Cloud by Percy Bysshe Shelley

48

Quote: Jon Kabat-Zinn

49

Quote: Peter Levin, PhD


TMSC Calendar & Tracker Sheets The next five pages are designed to help you focus your time and keep track of your yoga and meditation practices, track your monthly menstruation cycle if you still have one, birthdays and other important dates. There is also space for goals and other important areas of selfdiscovery. If you want fillable PDFs of these sheets there are two ways you can get them. Sign-up for the list and get them for FREE or buy the magazine.

Sign-up for the mailing list and get the goal tracker sheets

OR

Buy the magazine and get the goal tracker sheets

When you buy the magazine you also get the Meditation MP3 to download and listen to on any device. You also get the PDF file of the magazine to read offline or print your own copy for the price of a latte $4.50 US

Never forget your healthy routines again with this simple mindful self - care planner. Weekly, undated, lightweight 90 - day planner that is easy to fill out once a week. Includes habit tracker, appointments, gratitude, goal setting, daily wins & more.

GET IT NOW


THE MON

MINDFUL

SOUL

APRIL 2020

TUE

WED

THU

FRI

CENTER SAT

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30

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MAY 2020 MON

TUE

WED

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SAT

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THE MINDFUL SOUL CENTER SELF-CARE

GRATITUDE

YOGA & MEDITATION

JOURNAL

APR 2020

READING

TOP 3 MONTHLY GOALS

1 April Fool's Day 8 Pink Full Moon 8 Passover 12 Easter in the West 19 Easter [Orthodox] 23 Ramadan 23 New Moon 24 Arbor Day Flower: Daisies Sun Signs: Aries & Taurus Stones & Crystals: Diamond, White Sapphire & Topaz When you meet your goals, share them with us on instagram! No matter how big or small we want to celebrate your success. Share your wins when you post a pic and tag us @themindfulsoulcenter

BIRTHDAYS & OTHER EVENTS

BOOKS I'M READING & THINGS I'M LEARNING:

MENSTRUATION

1

2

3

4

5

6

7

8

16

17

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22 23

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© The Mindful Soul Center https://themindfulsoulcenter.com

15


THE MINDFUL SOUL CENTER I AM GRATEFUL FOR:

I put this amount of money in my savings:

I took the time to nurture myself this month:

This month I discovered ? about myself:

You can access these calendars and tracker sheets to download when you sign-up for our mailing list - click here. These are fillable PDFS so you can check off the days you do yoga and meditation or track your menstrual cycle. Plus track your goals and other items.

YOGA 1

2

3

4

5

6

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8

16

17

18

19

20

21

22 23

9

10

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© The Mindful Soul Center https://themindfulsoulcenter.com

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THE MINDFUL SOUL CENTER GRATITUDE

YOGA & MEDITATION

SELF-CARE

JOURNAL

MAY 2020

READING

TOP 3 MONTHLY GOALS

1 May Day 10 Mother's Day 7 Full Flower Moon 22 New Moon 24 Victoria Day [Canada] 25 Memorial Day Flower: Lily of the Valley Stones & Crystals: Emerald & Agate Sun Signs: Taurus and Gemini When you meet your goals, share them with us on instagram! No matter how big or small we want to celebrate your success. Share your wins when you post a pic and tag us @themindfulsoulcenter

BIRTHDAYS & OTHER EVENTS

BOOKS I'M READING & THINGS I'M LEARNING:

MENSTRUATION 1

2

3

4

5

6

7

8

16

17

18

19

20

21

22 23

9

10

11

12

13

14

24

25

26

27

28

29 30

31

© The Mindful Soul Center https://themindfulsoulcenter.com

15


THE MINDFUL SOUL CENTER I AM GRATEFUL FOR:

I put this amount of money in my savings:

I took the time to nurture myself this month:

This month I discovered ? about myself:

You can access these calendars and tracker sheets to download when you sign-up for our mailing list - click here. These are fillable PDFS so you can check off the days you do yoga and meditation or track your menstrual cycle. Plus track your goals and other items.

YOGA

1

2

3

4

5

6

7

8

16

17

18

19

20

21

22 23

9

10

11

12

13

14

15

24

25

26

27

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MEDITATION 7

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31 © The Mindful Soul Center https://themindfulsoulcenter.com

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DEJA'S SELF-CARE CORNER

BEAUTY Dolling up every day can be a lot of work. If you’re a busy career woman or a mom you may not have much time to do that. When we do take the time to dress up, do our hair or put on makeup, it can make us feel amazing. Find a few minutes today to make yourself feel beautiful, whatever it may be. Go to a salon and get a mani / pedi or do it yourself at home. Put on some makeup or style your hair. Dress up or wear some heels.

DECK: MY QUALITY TIME SELF-CARE DECK

DEJA DREWIT Cards and messages by Deja Osbourne of Deja Drewit. Deja creates cards to inspire amd help women overcome obstacles amd fears. Learn more about Deja here.




I AM FORGIVING Forgiveness is a way to set yourself free. It

they

anyone

give

to

have

what

or

chance

another

you

mean

not

does

okay.

was

did

You’re simply releasing the anger and turmoil it

has

moving

and

you

caused

on

the

from

experience. Sometimes we don’t even realize that

that

something

happened

from

up

built

resentment

have

we

ago.

years

many

Forgiveness is a super power we all possess but

time

takes

it

sometimes

and

to

effort

uncover. It isn’t an easy thing to do but when we

find

provide

can

it

power

that

us

with

healing and closure.There are different ways to

work

on

forgiveness

such

as

meditation,

journaling, tapping, and hypnotherapy just to name a few. Emotional pain and resentment can often create a block in our life that keeps us from moving forward. It can affect us not only mentally but physically as well.

JOURNAL PROMPTS: Write have write

a

list

hurt “I’m

of

you

people the

in

or

past.

please

sorry,

experiences After

forgive

that

each me,

one

thank

you, I love you.” For more on this, look up Ho’oponopono,

a

Hawaiian

forgiveness

mantra. How

do

you

feel

when

help

you

you

cannot

forgive

someone? What

would

forgive

someone

something?

DECK: PERSONAL POWER DECK

or


Embrace. Accept. Know that You are beautiful just the way you are now.



H u mankind has not w o v en the w eb of life . We are b u t one thread w ithin it . Whate v er w e do to the w eb , w e do to o u rsel v es . All things are bo u nd together . All things connect . - Chief Seattle -


We Are One You're a cloud, you're a star and we are one even when it sounds cliche. By Amy Adams We

quip

and

spout

sayings

on

a

regular basis. Often, they can have deep meaning and inspire or on the other hand,

they can also be vague

or simply something to say without giving it much thought - “We

are

one.”

Yes, we are one, we’re all interconnected. That’s not some

magical

you’re

an

thinking,

individual

it’s

the

person,

truth.

You

separate

think from

everything around you. But in fact, you breathe in the

air

around

you,

taking

it

in

-

inhale

and

it

becomes a part of you. Exhale and you change the environment around you. You drink water and that water was once a cloud or a part of the sea or maybe it came from a natural spring from the Earth. Water and its interplay with the atmosphere, with us, with other sentient beings changes form - solid, liquid, and gas.


We Are One Our physical bodies are mostly made of water, yet when you look in the mirror that’s not what you see. In your physical body entire ecosystems exist inside you - think of the microbiome - yet that too is outside of our daily conscious life. The human body is filled with trillions of microbes. Fungi and bacteria outnumber your own body’s cells 10-to-1 and that isn’t even counting the viruses that teem inside your cells. And if we hammer down every single microscopic cell in your body, you’ll find that they consist of particles - atoms and molecules that break down to protons and neutrons and even quarks. Many of these particles that make up your cells have actually existed for millions of millennia.

What separates you from the breath of air you just took in? What separates you from the water you drink or the food you eat? What separates you from the particles that create the cells that create your body? You exist because of and with everything around you. You

don’t

consciously

think

each

moment

of

how

through respiration, transpiration and digestion your body

interacts

with

the

rest

of

the

world,

yet

the

subtle unseen interchange happens. It’s not a onesided process. Your life doesn’t exist in a vacuum.

You create the world around you. You exist because of everything inside of you. The hydrogen bang,

and

atoms the

in

you

carbon,

were

produced

nitrogen

and

in

the

oxygen

big

atoms

were made in burning stars. The heavy elements that create you were made in exploding stars.

Where do you begin and everything else ends? When it comes down to it, nothing is solid, nothing is fixed. You knew that in your heart already. We are all interrelated and interdependent. Imagine you are a million points of light that flows outward from you and inward as you give and receive to everything and everyone around you. Allow your mind to remain open and free when you feel isolated, alone or separated. Bring this idea of openness and flow to your awareness remembering that your life gives and receives life from existence itself.


From Rise Up and Salute the Sun: The Writings of Suzy Kassem From her thighs, she gives you life. And how you treat she who gives you life Shows how much you value the life given to you by the Creator. And from seed to dust There is ONE soul above all others -That you must always show patience, respect, and trust And this woman is your mother. And when your soul departs your body And your deeds are weighed against the feather There is only one soul who can save yours And this woman is your mother. And when the heart of the universe Asks her hair and mind, Whether you were gentle and kind to her Her heart will be forced to remain silent “And her hair will speak freely as a separate entity, Very much like the seaweed in the sea -It will reveal all that it has heard and seen. This woman whose heart has seen yours, First before anybody else in the world,

And whose womb had opened the door For your eyes to experience light and more -Is your very own MOTHER. So, no matter whether your mother has been cruel, Manipulative, abusive, mentally sick, or simply childish How you treat her is the ultimate test. If she misguides you, forgive her and show her the right way With simple wisdom, gentleness, and kindness. And always remember, That the queen in the Creator's kingdom,

Who sits on the throne of all existence, Is exactly the same as in yours. And her name is,THE DIVINE MOTHER.


Use your breathe It's time to get grounded with Megan Nolan

Just like plants, humans need to be grounded too! This months Yoga at My Desk Break is a simple but super effective breathing technique to help you feel more rooted and settled. It's is an excellent one to use if you are feeling scattered, overwhelmed, or just need a re-set. Make sure to intentionally plant your feet on the ground to help you initiate the grounding and then do the breathing technique for at least 10 rounds. Enjoy!

click Sorry here

Because of its privacy settings, this video cannot be played here.

Megan Nolan Megan

from

Yoga

at

My

Desk

helps

us

to

overcome

the

negative effects of a sedentary lifestyle. You can learn more about Megan when you click here.

YOGA


Tree pose as the barometer for gro u nding By Amy Adams

Grounding difficulty

is

with

something when

that

going

I

used

through

to

have

bigger

life

changes. Those are the times that I wanted to be detached

from

themselves

could

the be

earth.

‘positive’

The or

changes

‘negative’

or

simply ‘neutral’ (although usually, emotions are more intense when we experience change) the only

YOGA

requirement

was

that

they

were

changes.

When practising tree pose, for me, it acts as an indicator of how detached or grounded from the earth I am in that moment.


It can bring you back to earth as one of the grounding yoga poses we are taught. Tree pose aka Vriksasana or Vrksasana, it is one of the poses where I can morph into the pose’s name. it is also a pose that can test you and ground you.

difficulty sometimes is falling over because I’m either detached from the earth that day or simply tired. Sometimes though, whether my foot is below or above my knee, I stand

When I was a child there was a family who

tall focused and I become the tree.

lived across the street, the Ziellas. Mr and

The main caution is to never directly place

Mrs Ziella’s daughter Wendy was one of the

your foot in the ‘knee zone’ in order to avoid

oldest

was

an accidental injury. Instead, when coming

probably more than 15 years older than me,

into the tree pose place your foot above or

so she wasn’t really a child at all. She used to

below the knee and then press the sole of

hug a tree in front of her house and upon

your foot into your inner thigh, no gripping

seeing her do this, I wanted to know more.

of

She taught me how to hug a tree. When I

drishti

went away to summer camp as a young girl,

challenge

spending time in the forest I continued to

the sky or ceiling.

‘children’

on

the

block.

Wendy

your

toes or

on

focal our

either point

balance

foot.

to as

Finding

focus we

on

look

the

or

to

towards

hug trees. Step by step I begin by standing with my Now, as an older person living in a city, I don’t

feet firm on the ground, hands in front of

do it enough….in fact, I almost never hug a

my

tree. I touch trees and bushes as I pass them

Breathing

but the last times I have really hugged a tree

Then placing and pressing my right whole

was

foot into my upper thigh to find equilibrium.

in

January

Redwood

2018

Forests

in

when

I

visited

Northern

the

California.

heart

Staying

Before that it was 2010 in Glastonbury. I [still]

then

need to hug a tree or trees more regularly, in

lookup.

in

Anjali

deeply

there

that

I

I

for

will

mudra find

a

a

few

raise

(prayer point

of

breaths,

my

hands.)

hands

focus.

it’s

only

up

and

the meantime, I will continue to practice tree When

pose.

Challenges & Ca u tions

fears

smooth.

So

when

full length, it increases the level of difficulty

inner

the

thigh

sole –

of

even

my

foot

when

on

my

pressing

can

use

the

of

falling.

Testing

yourself

by

on my calf. There less pressure is needed

practising tree pose, if my yoga pants are

keeping

you

If my energy is low, my foot will stay lower

but not leather that has a pull or grip, more leather

beginning,

removing your hand from the wall.

a bit rough around the edges, like leather

glove

are

wall for support to help you overcome any

Now I don’t know about you but my feet are

like

you

upper

inward.

Each year it gets easier. Give me shorts for access to skin and no problem. Then my only

and

it’s

easier

to

stay

for

a

few

breaths.

Then it's time to do exactly what you did on the first side, on the other side. So even if one side is easier than the other balance is the key. We are working towards equilibrium and strengthening the weaker side so it will someday side.

meet

the

level

of

the

stronger


Tree pose as the barometer for gro u nding

Mythology and the queen Beyond

the

obvious

physical

benefits of tree pose ranging from increased better

balance,

posture

&

poise

and

concentration,

there is a mythology around it that includes Queen Sita (shown in the image with Rama and Lakshmana) and her trials and tribulations. Sita was exiled to the forest twice during her life, once abducted by Ravana

and

rescued

second

time

and

abandoned

the

by

her

husband Sri Ramachandra. She, as the

daughter

of

the

Bhumi

Devi—

the Earth itself felt rooted and one with

it.

torment

In

trying

she

to

stood

overcome

beneath

the

trees breathing and focusing on a dhristi point.

This

story

tells

us

of

Sita

as

the

symbol of patience, standing firm in

times

from

of

within,

change, the

and

trees

growing

stood

with

her until finally one day Rama sent Hanuman to find her.With many of the myth-ological stories, there are varying accounts of who killed who, who rescued who and what actually happened. does

not

which

is

Whatever impact

that

the

the trees

happened key

point

sheltered

and stood with Sita as she stayed beneath

them

breathing

as

chanting she

and

endured

hardships.

the benefits of tree pose: The tree pose creates knee and hip mobility, helps alleviate inflammation of the lower back, and

releases

any

tension

in

the

abdominal.

It

also

improves

your

balance,

posture,

concentration. It strengthens the ankles, tones the muscles of the legs, back and chest.

and


Yoga HOW TO: tree pose

aka Vriksasana or Vrksasana Yoga: Tree Pose from The Mindful Soul Center

click here

05:41

Emphasises alignment of Impro v es :

the head spine and hips ,

.

balance poise posture concentration increases knee hip mobility deepens the chest cavity strengthens the ankles tones the muscles of the legs back and chest &

,


MOMENT TO MOMENT The space where the past and future no longer exist. by Amy Adams

The past and the future no longer exist. There is only now. That’s the essential truth, and it is equally true that the past teaches us important lessons and our bodily survival & social systems require us to make plans for the future. How do we maintain the proper balance between the ideas of the past and future & the reality of now? The simple answer is to live mindfully. Yet, living mindfully can be confronting and disconcerting.

Our own beliefs and cultural biases about how the world works or what things mean can challenge us and cause uncertainty. That uncertainty can lead to feelings of ungroundedness. When we feel ungrounded or unable to confront what is now, it’s easy to become paralyzed by our emotions and instinctive feelings. That isn’t the state of being you want to be in when making decisions and

making

choices.

In

reality,

we

can

create

more

pain

and

trouble

for

ourselves when we are:

unable to confront or avoid what is happening now. attached to our own desired outcomes and expectations. unable to detach from our past experiences, people, places and things.

Even though when we were born we had the ability to live mindfully with remarkable ease, we slowly were conditioned out of it. We can naturally relearn this skill that was once inherent in our nature. We can choose to live mindfully. Mindful living keeps us grounded and present. It allows us to live intentionally. But how?

You don't just accidentally show up in the World Series. - Derek Jeter Derek Jeter of baseball fame once said, “You don’t just accidentally show up in the World Series.” No, you don’t. It’s the same with any skill that we learn or relearn. It requires practice. You don’t get to mindful living without practicing mindfulness and mindfulness is a skill that you acquire through practice and that practice is meditation.

Next, we’ll look at what the differences are between mindfulness, meditation and mindful living.


MOMENT TO MOMENT

mindfulness, meditation, mindful living

Mindfulness Mindfulness allows us to become aware of our thoughts, feelings, bodily sensations, and surrounding environment right now. Mindfulness simply reminds us that the journey is the destination. When we practice mindfulness we practice: bringing ourselves back to what is now with compassion for ourselves and others. letting go of our attachment to the past or imaginings of the future .non-judgement and living moment-to-moment.

Meditation Meditation is the vehicle that allows us to practice mindfulness and effectively train our nervous systems to create space to live with intention.

Mindful Living Mindful living is the result of a regular mindfulness meditation practice. When we practice mindful living, we can call ourselves away from the wandering and restless mind that reacts based on our past conditioning, experiences and survival instincts and come back to now with less effort.

In the end, practice, practice, practice and let’s not forget that living in the now still includes making future plans and setting goals, and it still includes reflecting on past events the difference is that when you live your life mindfully you can do these things without attachment or at the very least catch yourself and get back on the road to what is in the here and now.

Mindful Living 4-Week Guided Course Last year Charity Collier, a Mindfulness Meditation teacher and Addiction Counselor and the Mindful Soul Center

decided to partner and bring people a four-week course

called Mindful Living. We wanted to offer an affordable guided program to help as many people as we can live with less stress and more consciousness. Well it's here and it's starting on the 21st of April 2020. It is a four-week guided course. The course includes live virtual weekly meetings, downloadable meditations, daily check ins, mindfulness lessons, and a private circle on The Mindful Soul Center’s platform where you’ll be free from the distractions of other social media platforms.

Buy now and save Sign-up now and save 29% off the course price of $47. When you opt for the early bird price, you pay only $33.33. Limited time offer. Click here or click on the flower.


BREAK FREE AND RELEASE WHAT NO LONGER SERVES YOU

MEDITATE

CORD CUTTING MEDITATION Sometimes

or

Headphones are recommended but, of course

even ideas about something that no longer serve us.

we

hold

you can listen without them if they interfere with

We can feel stagnant, unable to move forward or away

your comfort. You don’t need to know ‘how to

from

meditate’

something,

development.

onto

and

These

people,

can

ideas

limit

places,

our

become

things

own

forces

personal that

can

to

experience

the

benefits

of

this

meditation track. Sit comfortably on the floor,

keep us stuck in old patterns. That's why we designed

on a pillow or chair with your hands facing up. Hit

this original meditation to guide you through a cord

play and close your eyes and allow yourself to

cutting process.

relax into the meditation. This piece will place you in a relaxed meditative state. Do not operate

This

meditation

will

guide

you

through

symbolic

heavy machinery whilst listening.

gestures to cut energetic ties that bind you. You will have the opportunity during this meditation to choose

Listen for free anytime online right here, simply

what

click on the dog above and a window will open.

to

cut

away.

For

example,

if

your

last

relationship was unhealthy and you are ready for a new

Enjoy!

one you could cut away several things:

Download this mp3 file to keep and listen to anytime anywhere when you purchase this issue -your energetic attachment to that person -limiting beliefs of what you think a partner should be - old ancestral patterns or family wounds

Simply use your imagination.

> click here.




The Yoga Diaries: Rooted Together in a Redwood Forest By Christine Boyd Miller, PhD

The sky is a perfect blue above the jutting

tops

of

the

redwood

trees.

The sun filters through tree branches splashing

a

speckled

pattern

across

the forest. Birdsong rings out against the rush of the creek tumbling over rocks on its way down the mountain. I stand

small

among

the

towering

trees, wishing I could be one.

What would it feel like to be a giant redwood

tree,

standing

tall

and

straight with my roots holding fast to the other trees underneath the firm earth? I wonder about this as I take in my

surroundings

and

rhythm of my breath.

discover

the


My heels find their perfect niche in the ground. The balls of my feet follow as I lift my toes in

Pada

Pada Bandha. My feet melt into the ground as I

Lifting the toes allows the feet to root more

become one with the earth. My legs are strong

deeply, which helps to find balance.

and

I

imagine

opposing

magnets

on

my

inner

thighs that I’m trying to bring together. I stack each vertebra one over the other all the way to the

top

of

tension draw

in

my my

my

neck.

shoulders

armpits

fingertips

This

reach

helps and

toward

down

to

allows the

and

release

the

gravity

ground.

outward

to My

like

the

bottom branches of a redwood tree.

My

body

trunk,

becomes

reaching

a

solid,

tall

straight

toward

the

redwood

sky.

Like

a

treetop, I drink in the sun from the crown of my head. I stand tall in and

feel

like

a

tadasana (mountain pose)

strong

redwood

tree

rooted

deeply to the same earth that holds my ancestors and all of the people and beings that share the earth with me. As I inhale, I find my center and as I

exhale,

I

reach

my

roots

deeper

until

I

find

strength and connection. In a storm, redwood trees bow and dance with the wind. They look like they should succumb to the forces of the sky and fall over. They don’t though

because

spindling create

of

beneath

an

Redwood

the

unseen, roots

underground,

their

forest

shallow,

their

winding

floor

interlocking

are

but

long,

length

where

root

just is

roots they

structure.

a

few

feet

vast.

They

interlace and lock together in communal respect for survival, sharing nourishment and energy with one another as they hold one another fast to the earth so they can reach their crowns tall toward the sky.

Sometimes, redwood

in

yoga

forest,

class,

each

of

I

imagine

us

rising

we up

are in

a

our

individual vertical spaces and sharing our energy with

one

another

through

our

invisible

root

structure. We are each individual redwood trees, focused on our own postures and practice. We stand

tall

atop

our

mats,

each

with

our

own

purpose, our own intention. A collective, invisible root structure unfurls from our feet under our mats and together we are all part of the same earth. The soil that feeds us, as we

grow

ancestors

tall, and

is

the

our

love

and

teachers’

energy

teachers.

of

our

We

are

each here alone, our own mountain or tree, but we share our energy with one other through our roots just like the redwood trees share strength and energy through their roots.

Bandha

is

Sanskrit

for

“foot

lock”.


These days, we are feeling more fear and anxiety than

usual.

It’s

more

important

than

ever

to

stand tall and lock our invisible roots together. Like so many businesses, our local yoga studios and

other

doors

self-care

in

this

spaces

are

of

social

era

closing

their

distancing.

Fortunately, Ease Mountain, where I take classes, is

adapting

to

the

times

and

offering

virtual

classes. It

has

really

helped

during

this

time

of

social

isolation to be able to reach out to my teacher and fellow yogis from the safety and comfort of my home. We don’t even need to be in the same room

to

unfurl

community.

our

We

strong

feed

one

roots

through

another

our

through

an

ongoing cycle of strength and love. Through our virtual

yoga

practice,

we

share

our

homes

and

hearts anywhere in the world. I’m trying to see our Bay Area shelter-in-place order

as

an

opportunity

to

practice

ahimsa

through our collective isolation. Ahimsa means non-harming universal

or

kindnessand another.

nonviolence.

union,

among

gentle

Ultimately,

sometimes

It

is

empathy ahimsa

confuse

an

living

is

respect

unspoken

things, toward

respect. with

of one

People

fear

or

obligation. They are not the same thing. Respect comes

from

a

place

of

love

and

the

understanding that we are all worthy of a healthy, loved existence.

seiraiD agoY ehT

Consider

the

relationship

between

plants

and

animals as we cycle oxygen and carbon dioxide or the

way

we

are

born

and

nourished

from

the

earth. We live, die, and become part of the earth again and on and on it goes. To pay respect to this cycle of life – the very breath of the earth – and

all

its

components,

no

matter

how

big

or

small, is ahimsa. By caring for ourselves and for our community with love and respect, we are practicing ahimsa. This

is

especially

important

in

this

new

era

of

social distancing. We’re all vulnerable to losing someone we love or loss of livelihoods, homes, or safety. We must stand tall and reach our crowns to the sun to nourish ourselves so we may unfurl our long, invisible roots outward to support one another. We are isolated but not alone. We stand tall like the redwood trees, locked in our solitary togetherness. If you’re really quiet and tune into the rustling of the leaves against the gentle breeze, you can hear the trees whisper slowly, “ahimsa” unto the world.


Whatever we believe about how we got to be the extraordinary creatures we are today is far less important than bringing our intellect to bear on how do we get together now around the world and get out of the mess that we've made. That's the key thing now. Never mind how we got to be who we are. Jane Goodall


l u o S l u f ind M e h T e h ve ng t o i c L u g d o o r D t In of e n i l w e n Center's products Click on any of the images below to visit the site and purchase a cozy graphic t-shirt, tank-top, yoga shorts or lap top cases and support the dogs.

Women's Cap Sleeve Top

Every time you buy a 'dog love' t-shirt, tanks, yoga shorts and more! A donation ranging from $5 to $10 is made to

White

$29.95

Available in a variety of colors $29.95

Black

Grey

$29.95

Yoga Shorts [Black Stitching] $38.50

support 16 rescue dogs.

$29.95

Canvas Ready to Hang Prints

Framed Poster Blk or White Frames Available

$38.50

The Mindful Soul Center Fundraising Effort You can find more Dog Love products in the shop

$38.50


The Mindful Soul Center Fundraising Effort Anywhere from $5 to $10 USD from items sold in the Dog Love product line will go towards the purchase of items listed below to help 16 rescued dogs to be cared and provided

for

the

rest

of

their

lives.

When

you

support

this

effort

you

get

something in return - knowing you are helping the dogs and a cozy t-shirt or cute tote bag. 15 of the 16 dogs are over 7 years old. One is only 2 and was dumped on the

side

of

the

road

with

2

other

pups.

Because

this

shelter

exists

they

have

shelter, food, volunteers who pet them and visit them daily.

Current needs for the shelter at this time: For ev tote y ery t-shirt o o $10 go u purchase $ r es to a 5id the dog shelte r Special food for Lourde - Lourde is allergic to most dog foods. He cannot eat the same foods that are given to all the other dogs. Medication for CeCe, Myra and Rex

A water pump to bring water onto the property.

If we can get the pump installed we will be able to have fresh water for the dogs year round and we will no longer need to refill the plastic water bins that freeze during the

winter

so

they

are

only

good

approximately 8 months per year.

A solar powered motion detector light to help protect the premises (no electricity on the property)

for

New roofing is needed over some of the dogs compartments. Some leak and need immediate repair before the harshest months of winter come.


The Cloud By Percy Bysshe Shelley

I bring fresh showers for the thirsting flowers, From the seas and the streams; I bear light shade for the leaves when laid In their noonday dreams. From my wings are shaken the dews that waken The sweet buds every one, When rocked to rest on their mother's breast, As she dances about the sun. I wield the flail of the lashing hail, And whiten the green plains under, And then again I dissolve it in rain, And laugh as I pass in thunder.

I sift the snow on the mountains below, And their great pines groan aghast; And all the night 'tis my pillow white, While I sleep in the arms of the blast. Sublime on the towers of my skiey bowers, Lightning my pilot sits; In a cavern under is fettered the thunder, It struggles and howls at fits; Over earth and ocean, with gentle motion, This pilot is guiding me, Lured by the love of the genii that move In the depths of the purple sea; Over the rills, and the crags, and the hills, Over the lakes and the plains, Wherever he dream, under mountain or stream, The Spirit he loves remains; And I all the while bask in Heaven's blue smile, Whilst he is dissolving in rains.

The sanguine Sunrise, with his meteor eyes, And his burning plumes outspread, Leaps on the back of my sailing rack, When the morning star shines dead; As on the jag of a mountain crag, Which an earthquake rocks and swings, An eagle alit one moment may sit In the light of its golden wings. And when Sunset may breathe, from the lit sea beneath, Its ardours of rest and of love, And the crimson pall of eve may fall From the depth of Heaven above,

ĂŤry nest,

With wings folded I rest, on mine a As still as a brooding dove.


That orbèd maiden with white fire laden, Whom mortals call the Moon, Glides glimmering o'er my fleece-like floor, By the midnight breezes strewn; And wherever the beat of her unseen feet, Which only the angels hear, May have broken the woof of my tent's thin roof, The stars peep behind her and peer; And I laugh to see them whirl and flee, Like a swarm of golden bees, When I widen the rent in my wind-built tent, Till calm the rivers, lakes, and seas, Like strips of the sky fallen through me on high, Are each paved with the moon and these. I bind the Sun's throne with a burning zone, And the Moon's with a girdle of pearl; The volcanoes are dim, and the stars reel and swim, When the whirlwinds my banner unfurl. From cape to cape, with a bridge-like shape, Over a torrent sea, Sunbeam-proof, I hang like a roof, The mountains its columns be. The triumphal arch through which I march With hurricane, fire, and snow, When the Powers of the air are chained to my chair, Is the million-coloured bow; The sphere-fire above its soft colours wove, While the moist Earth was laughing below.

I am the daughter of Earth and Water, And the nursling of the Sky; I pass through the pores of the ocean and shores; I change, but I cannot die. For after the rain when with never a stain The pavilion of Heaven is bare, And the winds and sunbeams with their convex gleams Build up the blue dome of air, I silently laugh at my own cenotaph, And out of the caverns of rain, Like a child from the womb, like a ghost from the tomb, I arise and unbuild it again.

If you want to read more poems by Shelley visit

https://www.poetryfoundation.org/


Change your focus. Choose what media you want to ingest. Turn off the news. Listen to podcast episodes or watch videos on topics that excite your imagination. You have the power of choice. Be of service to others. Get groceries for your elderly neighbours. Check-in on families that struggle with childcare. Walk your sickly neighbour's dog. Take out their garbage or make them soup. Write a thankyou note to someone who was there for you in your time of need or to someone who at one time encouraged and supported you. Marie Kondo your closet or kitchen cabinets. Call friends or meet them online or on video chat or do a group meet via zoom. Write letters to old friends or maybe to someone that made a lasting impression on you. Read books. Journal. Meditate. Practice yoga. Create a vision board. Paint. Draw. Write. Play music. Dance. Create something beautiful. Bake cookies. Sing. Write a song. Create a ritual. Pick up litter in your neighbourhood. Design and plan a garden for your balcony or courtyard. Build something. Daydream. Create an altar or create a space for yoga and meditation in your home. Take a long hot bath. Give yourself a mani/pedi. Read the Mindful Soul Center magazine. Ground yourself in the here and now. Meet-up with your innerchild and visualize your adult self reassuring and parenting her or him.


BOOKS THE NEW EARTH Eckart Tolle

MASTER YOUR CODE The Art, Wisdom, and Science of Leading an Extraordinary Life By Darren J. Gold

AWAKEN WITH GRATITUDE AUDIO BOOK Hillis Pugh

CARDS

KEEPERS OF THE LIGHT Artist: Lily Moses Author: Kyle Grey


MUSIC

CHRISTINE AND

AGNES

THE QUEENS

OBEL click here to her

click here to listen on

music on SoundCloud

YouTube

A MUSIC MIX Click here to listen to a playlist of music that we love based on The Mindful Soul Center's listening habits. We think you'll love it.

P O D C A S T S INNER TRUTH David Newell like so many other people who were in the corporate world had enough and went on a journey podcast

of

personal

where

he

discovery. intervews

He

hosts

various

this

artists,

authors, and experts who add to the conversation of what it means to be human. Listen here.

YOU'RE WRONG ABOUT Michael

Hobbes

podcast.

'You're

and

Sarah

Wrong

Marshall

About'

host

examines

this how

media misconstrues stories and reports on events that

skew

bring

the

public's

humanity

back

memories to

stories

of

events.

and

the

They

hosts'

chemistry adds another dimension to their story telling. We love it. Listen here.

TMSC RECoM MENDS


Two practices.

Suggestions for challenging times every morning and every day. Every Morning: Wake-up Wake-up with intention each morning, preferably without an alarm and if you must use an alarm choose a pleasant sound for it. Smile. Think of one thing you are grateful for today. Smile. Stretch your whole body, extend your arms stretching them above your head and flex your feet. Smile. Gently rub your dear dog’s belly and give them a kiss. Smile. Or if you have children allow them to rest peacefully for a few more minutes and get to the bathroom. Pee,

fart,

morning

poop

then

whatever

after

you

it

wash

is

you

your

naturally

hands

and

do

in

brush

the your

teeth. Smile. Put on the cold water and splash your face with a lot of it. Wake yourself up! Smile. Look in the mirror and yes you guessed it, smile. Don’t look at your perceived flaws. Laugh. Force it if you need to and then maybe you will see how silly it is and laugh some more. Smile. Next, get to your day and don’t forget to smile some more.


Every Day: Practice Gratitude

Was it permanent? I did heal over a period of time and with the love and help fromothers but the first day in the hospital the tears started to flow. My

mind

went

thoughts Practicing

gratitude

can

have

a

profound

effect on your life. Sometimes we can forget how powerful it is as a practice. Frustration, fear

and

anxiety

periodically

but

will,

there

however,

will

be

more

happen room

buying your necessary supplies to hunker down and

something

you

wanted

isn’t

available turn your frown upside down and look for

a

substitute.

really

need,

acquire

If

reach

that

it

truly

out

thing.

to

Be

is

something

others

grateful

to

help

for

you you

what

is

available. Be grateful that people are working at the store to serve you. Don’t forget to say thank you to the people that help you or check out your order. Be present. Look at the person who is serving you and even if they are tired

are

problems. problem

facing Think

and

challenges about

give

the

thanks

for

and

real-life

situation

the

decided

first

and

was

to to

observe

and

futures. do

two

be

fully

everything

around me.

allowed

me

to

be

in

the

experience and see the beauty in the details.

Some

observations

include

noticing the inner light and genuine concern that radiated from strangers who

chose

to

help

others

as

their

occupation. The reflection in the tiles of

people

passing

by

as

I

was

travelling on the gurney to the x-ray room or the doctor’s office for results gave me a new perspective. The MRI tech who stayed in the room with me to allay my fears allowed me to know

the you

scenarios

more about the people and culture of

and cranky - say thank you and mean it.

If

I

The

present

That

For example when you are at the grocery store

home

when

things.

to

non-existent

for

joy, peace and calm in your life.

at

That’s

of

or

experience.

country

through

conversation.

Being present allowed me to find the second

thing

-

to

find

meaning

and

gratitude in the experience itself.

Ask yourself how this experience is informing you.

How

is

it

allowing

you

to

grow?

If

it

is

Dig deep and uncover the obscure gem - bring it to the surface and be grateful for it.

triggering you and your emotions are feeling out of control, take the time to look inward and work on you.

A short time ago I was hampered by a serious injury and was challenged by it. I had to rely on other

people

to

do

things

for

me,

and

the

physical pain was difficult. It wasn’t fun. I was unable

to

and

forbidden

by

the

doctors

to

climb stairs and had to miss out on the closing ceremony for teacher training. It was painful to hear my colleagues laughing and share stories

The lesson was there but I had to dig

- I couldn't hear their words. I was troubled and

deep

frustrated

of

appreciative for the lesson and even

Moreover,

more grateful that I had an experience

feeling

by

this

excluded

and came

childhood to

wounds

mind.

and

in

the

end,

I

was

there was a lot of fear around the idea that

of

perhaps this injury would radically change my

the

life and my ability to care for myself.

surface and be grateful for it. Here's a

a

lifetime. obscure

Dig gem

deep -

and

bring

quote by the Dalai Lama -

it

uncover to

the


"Everyday think as you wake up, today I am fortunate to be alive, I have a precious human life, I am not going to waste it. I am going to use all my energies to develop myself, to expand my heart out to others; to achieve enlightenment for the benefit of all beings. I am going to have kind thoughts towards others, I am not going to get angry or think badly about others. I am going to benefit others as much as I can.”

– The Dalai Lama -

Well, we're all not the Dalai Lama, so here are a few practical suggestions to help you to practice gratitude daily:

Have a morning gratitude session. Make a gratitude list. Shift your perspective: Don’t get mad, get grateful. When you face a major challenge, be grateful for it. Which really means you are accepting what is in the now.

Listen to the podcast version

When you suffer a loss, be grateful for the life you still have. Choose happiness. It is a choice. Read my book Gratitude Shmatitude: Don’t just think it, do it!

When you practice gratitude take a moment to bask in the feelings of peace and joy that it brings to you. If you are so distressed that you are finding it difficult to practice gratitude, start small.


Perhaps simply

ultimately,

means

wholeness directly,

experiencing

and a

spiritual

interconnectedness

seeing

individuality

and

that the

totality

interwoven,

that

separate

extraneous.

see

in

this

becomes sense. So

is

or

way,

then

spiritual

Doing

nothing

in

science

washing

the

is If

you

everything

its is

are

deepest

spiritual.

dishes. - Jon Kabat-Zinn


You can't be curious and traumatized at the same time. -

Peter Levine PhD ,


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

Women's Circles & Book Clubs

Gratitude Shmatitude is a great book for Women's Circles, Book Clubs and other groups. If you're interested in purchasing 10

or

more

copies,

shipped

to

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address your group can receive a $3.00 discount

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each

book.

That's

a

$30

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GET THE GROUP DISCOUNT


GRATITUDE SHMATITUDE: DON'T JUST THINK IT, DO IT!

$9.99

KIND

LE ED ITION

This practical guide demands that you don ’ t merely think about gratitude but do it too. Chapters are divided into two

parts;

think

and

do.

The

‘ think

it ’

part

includes

stories and sometimes facts for contemplation and the

‘ do it ’ part at the end of each chapter includes actionable steps to take and explore gratitude.

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Melon, Avocado & Mozzarella Salad

ingredients 1/2 cantaloupe or 1/4 of a honeydew melon 1 avocado 1 small to medium red onion

This delicious salad is a hearty meal for one person or as an

200 grams/7 ounces mozzarella or similar soft white cheese pinch of oregano

appetizer for 2 people. Takes approximately 1015 minutes to prepare

salt and pepper to taste 1 tablespoon olive oil

directions Clean out the seeds and remove the peel of the melon and slice it into small pieces. Cut the avocado in half, remove the seed. Then using a tablespoon scoop out the soft fruit and slice it into small pieces. Clean and cut the red onion. Cut the cheese into small cubes Place all the ingredients in a bowl. Season with oregano, salt & pepper Add olive oil Toss and serve


Perfect Portobello Mushroom Dip

makes 2.5 cups of dip ingredients 3 tablespoons olive oil 1 pound or 450 grams portobello mushrooms garlic powder to taste juice of one lemon 1 cup sour cream 3 scallions white part only 6 ounces or 170 grams of goat's milk cheese - chevre

directions Chop mushrooms and mince the scallions. Heat olive oil in a pan. Add mushrooms and saute until the mushrooms are soft. Stir in lemon juice. Remove from heat and allow the mixture to cool. Drain excess liquid. Combine sour cream, diced scallions and the goat cheese in a food processsor bowl and process until smooth. Or if you don't have a food processor mix thoroughly by hand. In a large bowl mix the two preparations together, stirring well. Serve in a bowl surrounded by your favorite chips or warmed pita bread.


Bazlamaca Croation Corn Bread makes 1 large loaf

ingredients 1 lb / 450 grams of creamy cottage cheese ½ cup / 120 ml sugar 2 eggs ½ tsp. Salt ½ stick / 60 grams

butter

½ cup / 120 ml of corn meal ½ cup / 120 ml of flour 1 tsp baking soda ½ pint / 240 ml of sour cream (or yogurt)

directions Mix first four ingredients. Add remaining ingredients. Mix well. Pour into a greased pan (either a loaf pan or a 9x9 in or 20x20 cm square) Bake 20-25 minutes at 220C/425F (top can get brown)

p.s. you can sometimes omit the cheese or even use cream cheese instead of cottage cheese


Cold Delicious Cucumber Soup ingredients 2 large cucumbers diced (peeling is optional) 1 cup plain yogurt 2 tablespoons lemon juice 1 teaspoon Dijon mustard 1 scallion, coarsely chopped 2 tablespoons fresh dill, coarsely chopped one tablespoon of cumin water salt and pepper to taste

directions

makes 4 servings

Talk about simple! Puree everything in a blender along with a bit of water to get the desired consistency. Then add the yogurt and give it another whirl or you can mix the yogurt in by hand. Another option is to strain the soup through a sieve if you prefer a smoother texture or simply blend again. Then pop it in the fridge to chill for a minimum of one hour or prepare and chill overnight.


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