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October 1, 2018

Yoga Collective Newsletter #5

Here’s this week’s Yoga Collective newsletter…

 

Highlights

  • Cauliflower and almond salad
  • Cork yoga mat
  • Timetable Change
  • Simple meditation guide

 

Roast Cauliflower & Almond Salad Recipe

This recipe is one of my ‘go to’ recipes for a quick, nutritious, and yummy salad.

The bonus is my kids love it too.

Salad Ingredients

  • 1 small head of cauliflower, chopped into pieces
  • ½ red onion, thinly sliced
  • 2 cloves garlic, chopped
  • 2 Tbsp bacon fat (or other fat or oil), melted
  • 1/3 cup chopped almonds
  • Salt to taste

Salad Instructions

  • Mix ingredients together and toss with fat
  • Spread on a baking tray and bake at 180° for ~ 25-30 minutes. 

Tahini Dressing Ingredients

  • 2 tbsp tahini 
  • 2 tbsp lemon juice 
  • 1/4 cup water (or less)
  • 1 tsp cumin 
  • 1/2 tsp salt
  • parsley chopped

Tahini Dressing Instructions

  • Whisk all dressing ingredients together adding the water a little at a time to get the right consitency.
  • Toss the Roast Cauliflower mixture in the dressing, and serve.

 

Cork Yoga Mats(Pre-Order Special)

Our first shipment is due to arrive at the end of October.

These will retail at $95 per mat. However, if you pre-order now, you can get your mat for just $60 ($35 off).

==> Pre-order your cork yoga mat, and receive $35-off, here

 

Timetable Change

With daylight savings, the days are getting longer.

I know many would prefer to practice yoga a little later in the evening.

I’m considering removing all of the 6:15pm classes and adding another 7:30pm class on Wednesday.

Before I make any changes, I’d love to get your thoughts.

What do you think? How would this affect you?

    
Simple Meditation Guide

People often start doing yoga to improve their flexibility and mobility.

But, it’s the de-stressing, ‘me time’, and lasting sense of calm, that keeps people coming back, again and again.

You can meditate for as little or as long as you like. Even if you only have a spare 5 minutes each day, that’s fine. Don’t judge yourself.

Probably, the biggest misconception around meditation is this idea, you have to ’empty your mind’, and try and resist the thoughts that come up. This is not the case – it’s about consciously directing your awareness to an intended target, and practicing keeping it there.

Simply make a start and practice regularly.

With practice, as with any skill, you’ll improve and receive the many benefits of meditation.

Today, I’m going to share a really simple method with you…

Method
Sit in a comfortable position, relaxed and upright, so you remain alert, and don’t drift off.

I recommend you use some kind of timer and set the desired time to sit. I use an application on my Android phone, called Meditation Helper.

There’s lots of other good, free ones you can get on Android and Google app store.

Close your eyes, or adopt a soft defocused gaze.

Take 5 or 10 deep breaths, and breathe out slowly and audibly.

Then, breathe normally.

At first, you need to give your active ‘Monkey Mind’ space to gently settle and cease bouncing around.

With your eyes closed, allow your awareness to drift from one thing to another – birds chirping… the low hum of nearby traffic … the breeze in the trees… the warmth of the Sun… or the cool of the breeze on your skin.

All you’re trying to do here, is observe without turning what you observe into a story.

But when you find yourself imagining the future, dwelling on the past, or thinking about what’s happening, without judgment, gently guide your awareness back to the present moment.

You might spend the entire alloted time this way. That’s totally OK.

Or, if you feel your mind becoming calmer, now constrain your awareness to things happening just around your body. It could be the feel of the chair you’re sitting on… the warmth of the Sun on your skin. Or, some other sensation.

There’s no prize for forcing things. Just enjoy the process and relax.

Now, constrain your mind to just the sensations related to your breathing – that is, your chest rising and falling… air coming in and leaving your throat… your nostrils flaring in and out… the warmth and cool of the breath passing over your lips.

If you find your mind drifting, gently return to awareness of your breath. The tendancy for your mind to wander is normal, especially as learn how to sustain your focus.

You’re teaching your mind a new skill, and with practice, it will grow stronger and stronger.

If you need to, at any stage of the meditation, widen your field of awareness, until your mind settles down again.

Sustain this effort until your timer goes off.

Don’t get up right away. Take a few moments to appreciate how you feel… your body… the sense of calm… the sense of ‘flow’.

Set an intention to take this feeling into the rest of your day.

Finally, gently open your eyes. Take in the view… the sounds… the smells, and other sensations, as you move back into your day.
    

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Johanna
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Johanna

Could I suggest if the 6:15 classes are removed that either Wednesday or Thursdays 7:30 class becomes a Calm so there are at least two a week as these classes are my favourite 🙂

Marion
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Marion

Any chance you can keep Tuesday at 6.15 ?

Cheryl
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Cheryl

I much prefer an earlier yoga class so the rest of the evening is free, so I would rather you kept the 6:15pm classes, especially the Tuesday one.

Fran
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Fran

I also prefer the earlier 6.15 class which leaves the rest of the evening free. Calm is my favorite, so removing that Thursday one would be bad for me! Unfortunately i can’t make Monday or Tuesdays.

Nicole
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Nicole

I would prefer to keep the 6.15 classes