november 2011

In This Issue
greetings
witness protection
ayurveda tips
fall recipe
vastu


This is an infra-red photo of a HUGE magnetic plasma "snake" on our sun taken November 17, 2011.  It stretched over 373,000 miles long!! 


moon

Moon Dates  

Full Moon       Dec. 10 

New Moon      Dec. 24      


 sun 

 
 

 
    

 

 

 

 

   

 

 

archives

  

click RIGHT HERE to check out past newsletters 

 

 

 

deb new pic
   It's a BIG November!
Ok... maybe a bit dramatic, but I'm sure all of us have experienced some larger-than-life scenarios playing out.  We rolled this month in with the 11.11.11 gateway.  We shared a broad spectrum of beliefs, from apophenia (the experience of seeing meaningful patterns or connections in random or meaningless data) to the celebration of a new age of unconditional love and unity.  We had some significant solar magnetic activity and intense astrological transits keeping the pace of change and evolution challenging us more than ever to pay attention and keep up.  And just to keep things interesting, as we're gearing into full-on holiday frenzy, we have Mercury in retrograde which requires us to fine-tune our communication skills by carefully and mindfully aligning our thoughts, speech and actions.... and requires us to remain neutral and not "spin out" into emotional reactions.

If you're breezing through this time period in harmony and bliss - bravo!!!  If you find yourself needing quiet moments and time for deep relaxation, I hope you will find some helpful nuggets of inspiration in this month's newsletter.  I've collected some of my favorite meditation, pranayama and ayurvedic lifestyle practices to share with you on this beautiful journey.  I am so happy you're here!

The Witness Protection Program   

A universal theme in meditation practices is developing the ability to connect to the part of your mind which is able simply to observe thoughts as they arise and dissolve, without getting caught up in a cycle of judging, analyzing, or reacting in any way.  The techniques briefly highlighted here are valuable tools in becoming an observer or witness to your thoughts, feelings and emotions. 



Antar Mouna - inner silence

Stage 1 develops the awareness of external sensations and can be practiced in any position, anytime, anywhere.  (For example while standing in line while shopping, or waiting at a stoplight in the car.)

Listen and identify as many sounds as you can.  Don't try to analyze, just acknowledge the sound and move on to the next.  For example, in a store you may hear:  child crying, cart rolling, gum wrapper crinkling, etc.

Become aware of: 

The external sound (object)

Your ear that hears the sound  

Yourself observing the sound (subject)   

   

 

Japa - repetition of a mantra

This practice can also be done in any position, anytime, anywhere.  For deeper meditation, sit upright - first finger and thumb connected (chin mudra).  Maybe also fold back your tongue so the tip touches the soft palate (khechari mudra).

- Relax, slowly inhale and exhale

- as you inhale, silently repeat the sound "So"

- as you exhale, silently repeat the sound "Hum"

- Pause after the exhale

- Repeat this cycle for as long as you like, synchronizing the mantra with the breath.

With practice, the mantra will naturally repeat continuously, without effort.   

 

 

 

Bhramari pranayama

 

Bhramari means "bee".  In this meditation, you will make a humming vibration as you exhale like the sound of a bee buzzing.  Close your ears with your thumbs, gently place your first two fingers over your eyes, and maybe place your ring and pinkie fingers on your lips.  Relax your body and keep your teeth slightly separated.

- breathe slowly and deeply

- make a soft humming sound as you exhale

- hear the sound vibrating within your head

- repeat making your exhales slow and controlled 

 

In stage 2 of this meditation, there is no humming - only listening to the inner sound.  Exclude all external sounds - focus only on the awareness of the subtle inner sound.

 

 

 

 Kapalbhati pranayama

kapalbhati 

 

Kapalbhati is an energizing breathing technique and is translated as "frontal brain bellowing".   You energetically pulsate your exhalations.  This energizes and purifies your mind.

- sit comfortably, relax and close your eyes

- breathe rapidly from the abdomen

- forcefully contract the belly button to the spine as you exhale

- the inhalation will take care of itself

- repeat for a comfortable number of contractions

- take in a deep inhalation

- breathe all of the air out and hold your breath out for as long as you are comfortable

- that completes one round

Practice a couple of rounds and build up slowly. 

 

 

 

 

For more detail and advanced practices, check out:

A Systematic Course in the Ancient Tantric Techniques of Yoga and Kria, by Swami Satyananda Saraswati

and  

www.bigshakti.com  

 

 

"Learn to be calm and you will always be happy."  Paramahansa Yogananda

 

'
 

Ayurveda Potpourri    

 

   

Regardless of your individual dosha type, all of us will need to manage vata (air+space) during the holiday season....
Stay warm, avoid blowing air or drafts, oil your skin and scalp, eat moist, slowly cooked foods, take time to rest and be still. 

 

Here are some general ayurvedic tidbits that may come in handy over the next few weeks:

  • Like increases like, apply opposites to create balance
  • If you wake up with a hangover, soak 2-3 dates in water.  Mash with cumin and cardamom and drink.
  • Try tea made of equal parts cumin, coriander and fennel seeds
  • Massage your skin daily with a mixture of sesame and almond oil
  • Rinse your nasal passages daily with a neti pot
  • For a dry cough gargle a glass of water mixed with a  pinch of salt and two pinches of turmeric
  • For a mucus-y cough drink a tea of 1/2 t ginger, pinch clove and pinch cinnamon
  • Sprinkle nutmeg and cardamom in coffee to reduce toxicity

 

 


Squash and Kale
I'm loving the combination of fresh kale and squash for a nutritious autumn dish... Here's my recipe for a daily dose of both!

Squash
Cut in half one acorn or butternut squash and remove seeds.
Sprinkle over a little cardamom, cinnamon, nutmeg.
Drizzle with olive oil and a little pure maple syrup.
Place cut side down on a baking sheet covered with parchment paper.
Bake for 30-40 minutes at 375 until tender
Remove and discard the outer skin and coarsely mash the squash

Kale
Remove tough stems and chop one bunch of kale. 
Heat olive oil over medium in large saute pan.
Add kale.
Toss with 2 t. turmeric, 1/2 t salt, 1/4 t cayenne pepper, 1/4 t powdered ginger.
Add a bit of water if needed.
Cover and cook for a few minutes until kale begins to wilt.  
Uncover and saute until tender.

Presentation
Either place the squash and kale side by side on individual serving plates, or place a serving of kale over top of a generous dollop of squash.  Top with a tiny squeeze of lemon and roasted pumpkin, squash seeds or pine nuts.
 

 Vastu Tip of the Month 

   

  

        

Take a look at the SOUTHWEST quadrant of your home.  This area of is associated with the Earth element.  It is beneficial to have the maximum height and weight in part of the house.  Outside your home, land elevation, tall trees, heavy boulders for landscaping are all positive here.  Avoid downward sloping or water (pools, fountains) in this area.

 

The southwest area is ideal for the master bedroom, but not the best placement of the kitchen or a fireplace.  Decorate with a palate of earth colors or utilize heavy furniture in the decor. 


 

Coming Up Next Month

Winter Solstice, Kapha Season, Vibrant Hibernation!!!! 

Power Up Your Love     

"with our love, with our love, we could change the world"   George Harrison  

Contact Info:      

website:  deborahgarland.com        

email:   deb@kaivalyadesigns.com                                            

     

Please feel free to pass this newsletter along to a friend, and contact me with any questions, comments or suggestions.  Thanks for being here!