Mon-Thurs 9:00 am - 8:00 pm Friday 9:00 am - 6:00 pm Saturday 9:00 am - 1:00 pm Massage avaiable
9:00 am - 9:00 pm 7 days a week Please book in advance |
Please register for workshops and courses in advance by calling Harmoni Center at
(514) 695-9025 |
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Upcoming Courses at Harmoni
Meditation Courses
Experience having a relaxed body, inner calm, peaceful serenity, better sleep, less pain, less anxiety, less mind 'chatter' and a boost in your energy levels.
This course is designed to encourage you to start your own practice from the very first session. You will receive a companion meditation CD to work with at home. Allow your meditation practice to draw you closer toward greater joy and balance in body, mind and spirit.
Day Class Tuesdays 11:00-12:30 Jan 19, 26, Feb 2, 9, 16
Night Class Wednesdays 7:30-9:00 pm Jan 20, 27 Feb 3, 10 17
Pilates Teacher Training Int./Advanced Mat
30 hours ~2 weekends February 20, 21 and March 13, 14, 2010 ~ Saturdays 2-6pm & Sundays 9-6pm
This course certifies you to teach Intermediate & Advanced level Pilates-mat classes in a group health and fitness setting. It is open to instructors of Beginner Pilates and/or other movement-based disciplines, who have a good grounding in functional anatomy as it applies to Pilates. All candidates must have ongoing Pilates experience.
Active Living Course
Learn what you need to know in order to start your own personal, at-home exercise program.
Topics include evaluation of your present level of fitness, stress reduction, weight loss and healthy eating, strengthening your core and lower back muscles, a personal stretching program, individualized progressive cardio program, strength training and balance improvement.
This is an experiential course and each class will get you physically and mentally involved and active.
Get empowered to take charge of your health!
Ian Ramsay, BA, BSc, Diploma in Education, Certified ACSM Personal Trainer with 30 years of teaching experience.
Dates:Tues Feb 2- Mar 30
1:00 - 3:00 pm
8 wks (no class Mar 2) |
Recipe:
Rukhshana's Lentil Soup
Ingredients
2 cups (475 mL) small brown lentils
10 cups (2.4 L) cold water
3 cups (700 mL) diced carrots
2 large onions coarsely chopped
1 large sweet potato, diced
1 large zucchini, quartered and diced
8 large garlic cloves, minced
1 can (400 mL) Coconut Milk
2 Tbsp (30 mL) vegetable broth powder
1 Tbsp (15 mL) fresh parsley
1 Tbsp (15 mL) cumin
¼ tsp (1 mL) ginger powder
¼ tsp (1 mL) paprika
1 pkg frozen spinach
1 Tbsp (15 mL) salt (or to taste)
Sort through lentils for pebbles. Add first four ingredients in a large sauce pan and bring to boil. Reduce to simmer, partially cover and cook for 30 minutes. Add all other ingredients and cook for another 20 to 30 minutes until done. Puree half in a blender and add it back in. Because this recipe makes a large volume of soup, you might want to freeze it. To retain best flavour allow frozen soup to thaw in the refrigerator overnight before reheating.
ENJOY !
Please SEND us your favourite home-made, healthy soup recipe (with a story if it has one!) |
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Holistic Humour
Furthermore Rukhshana, you can't go around hugging His Royal Highness like you did with that Deepak fellow. |
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Greetings!

Happy NEW YEAR!
As 2010 graces us with a fresh decade, Harmoni brings you new courses, workshops, teachers, thoughts, beliefs and new ways of being. This is a year of introspection, taking time for 'me', healing old, buried wounds that may be holding us back from life, and freeing the boundless joy and love that exists within us all. I invite you to get in touch with your own unique individual gifts so that you may share them with the rest of us...we will all be the richer for it.
Transformation is a Conscious Choice we all make. My own conscious, mindful choice, (otherwise known as a resolution), is to meditate every 24-hour cycle and to be joyfully active for at least a half-hour each day, and...most importantly, to do it ALL YEAR! What is yours? Share your transformational hopes and aspirations with us and we will choose some to publish on our website!
Rukhshana
It's the New Year so along with the regular features, (recipe, inspirational thought, humour and upcoming workshops), we've included an article about how to choose New Year's resolutions that you can keep, some inspirational videos to help you set a constructive template for 2010 and a new feature; the Monthly Eco Tip to help you save money and take better care of the environment.
We'd like to thank all those who made contributions to the Afghanistan package.
Best wishes for a healthy and happy 2010 from our family to yours.
Rukhshana, Ian, Matt and Andrew
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Keeping Your Resolutions by Ian Ramsay
This year I'm going to: lose weight, eat healthier food and exercise more...
Does this sound familiar? If you're like me, then despite your best intentions, you may find that you've broken your resolutions sooner rather than later. Maybe, like some people, you're so jaded with the whole resolution thing that you don't even bother making them any more.
When I was Personal Training I taught people effective resolution-making techniques such as setting S.M.A.R.T. goals, identifying barriers to success, (and how to overcome them), ways of setting up a support system, identifying individual intrinsic and extrinsic values and motivators, learning how to deal with negative self talk...and then I realized that there was something more fundamental that had to happen first.
Here is something different that I believe you must do before you can keep the resolutions you make this year.
(continued below) |
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January Workshops

Bollywood Dance! Saturday, January 16 1:00-4:00 pm If you've ever seen Bollywood dance and wanted to try it yourself, this is your chance! Amrita Choudhury will show you the rich, vibrant movements in an easy to learn, joyful manner. No experience is necessary and everyone is welcome. You're encouraged to wear clothes that allow free movement. Limited space - Please sign up today to avoid disappointment. Cost: $40
Angel Healing Circle Thursday, January 21 7:30 - 9:30 pm Working with the angels uplifts your body, mind and spirit. Karen Edwards will teach you about your guardian angels, the archangels and how to call and connect with them. We will work with affirmations as well as releasing resentment and anger which hurt us and slow down our spiritual progress. The circle includes a heart healing prayer, cord cutting, releasing and cleansing of emotional blockages, guided healing meditation, drawing of angel cards and a thank-you prayer. Embrace the magnitude and power of the universe and feel connected and supported by the 'other side'. Cost: $25
Overcoming Self-Resistance Saturday, Jan 23 1:00 - 3:30 pm This is the workshop for you if you've already broken most of your 2010 New Year's resolutions or have given up making resolutions altogether. Join Isabelle Sayed and learn how to use tools such as guided imagery, powerful movement techniques and journaling to help you break through those barriers. Please bring a yoga mat or cushion to sit on. This workshop is being held again due to its popularity. Cost: $30
Writing the Stories You Need to Tell
Thursday Jan 28, 7:30 - 9:30 pm
Whether you are a new writer wanting a safe and encouraging space to begin, or a writer who would like to further deepen your work, this workshop will help you explore the stories you hold in your body using poetry and prose as a compass. Just as we release thoughts and emotions through meditation, yoga and breath, so we can through the written word. Participants will write together in small groups and individually, using exercises designed to help discover the stories you are being called to tell.
Lesley Pasquin is a Montreal poet and writer and teaches in the Faculty of Education at McGill University.
Cost: $25
Joyful Musical Evening - Monthly Kirtan
Friday, January 29, 7:30 - 9:00 pm
Come join us for this ancient, participatory musical experience - invite inner joy and peace with an interactive gathering of blissful chanting and Yoga of the voice (NAAD Yoga). No musical background or trained singing voice required! Bring the entire family and join in as we share our hearts and voices to create haunting, soulful rhythms. This is an evening of fun and spiritual connection. All are welcome - come with a smile and an open heart! (Bring a percussion instrument if you wish...drum, rattle, etc.)
HELD on the Last Friday of each month
Lea Longo is a certified Kundalini Iktya yoga instructor and an award winning singer/songwriter whose music has been featured in Hollywood films.
Cost: $15
Breathwork Seminar
Saturday January 30, 1:00 - 5:00 pm (4hrs)
Most of our energy should come from breathing, yet many of us access only 20% of our full breathing capacity, leaving our cells starved for oxygen and compromising optimum health. Improper breathing either causes or worsens every illness. Learning how to expand your breath in natural and healthy ways can help not only with various medical conditions (asthma, poor digestion, insomnia, high blood pressure, panic attacks, stress, etc.) but can increase longevity and support your quest for well-being and transformation. Have fun discovering how you breathe now, through various measurements and exercises, learn techniques to expand your intake and optimize your lung capacity and finally, experience the joy of a fully-supported breathwork session. We will conclude with some sharing and a fresh-fruit feast.
After this course you can join our monthly follow-up sessions.
Rukhshana Surty is the Director of Harmoni Holistic Center, Body-Mind Therapist, Breath Worker and Meditation, Yoga and Pilates Instructor.
Cost: $60
Full Moon Medicine Wheel
Saturday January 30, 7:30 - 9:30 pm
Cleanse your spirit and mind and open your heart to healing on all levels! During the full moon, we gather within the Universal Medicine Wheel to experience the energy of Earth's closest heavenly body. Through meditation and affirmation, we honor our oneness and acknowledge our relationship with the Universe, ourselves, each other, and all living things, and give thanks for all that we are and all that we have. You'll be infused with love in your hearts to go forth with wisdom and strength to achieve your life's purpose. Bring a noise maker, drum, rattles, or rain stick.
Jessica Romano, Cranial Sacral Therapist, visionary artist, musician and teacher of Shamanic studies, gives life-transforming healing, meditation and healing-arts workshops.
Cost $25
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Inspirational Quote
We must not allow the clock and the calendar to blind us to the fact that
each moment of life
is a miracle and mystery.
(H.G.Wells) |
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Inspirational Videos
Louise L Hay Affirmation Meditation "I begin anew right now"
Duraton 1:17
Esther Hicks "You are the Only One who Creates Your Reallity"
Duration: 6:56

How Come No One's Using the Escalator? Making Resolutions Fun!
Duration 1:48
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Eco Tip: Low Flow Showerheads
The Eco Tip is a new feature in the Harmoni Newsletter. Each month we will show you a different way to save energy and money.
With our old showerhead we were using 12 liters of water per minute. Now that we are using a Low Flow Showerhead we have reduced the rate to less than 7 liters per minute. That is 5 liters per minute less hot water which amounts to a savings of $30 per month in electricity which was used to heat the water. There are two of us at home but for a family of four this can reduce your annual water use by 58 000 liters! (You can figure out the cost savings) To change a showerhead simply unscrew the old one and screw on the new one. No tools are necessary.
Waterpic and Niagra Flapperless sell various low flow showerheads for between $12 and $20. Call you local hardware store ahead to check availability. (We bought a Waterpic Ecoflow for $19.95 at Reno Depot) A low flow showerhead must deliver less than 8 liters of water per minute and the flow rate should appear on the package.
You should also be aware that low flow does not necessarily equate to lower water pressure. The Ecoflow that we bought has four different settings and the pressure at the narrowest stream setting is the same as the pressure that we were used to.
Calculate Your Carbon Footprint
If you're interested in doing a quick, (5 - 10 question), survey to find out the size of your cabon footprint click the link below. This is an American survey so for the question about which state you live in choose New York since it's closest to Montreal.
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Keeping Your Resolutions (continued from above)
Here is something different that I believe you must do before you can keep the resolutions you make this year
New Year's resolutions fall into two general categories; those which improve your own life and those that improve the lives of others. Many of us reverse the order of these, give a lot to others and then have nothing left to give ourselves. The first thing we need to do is to take care of ourselves.
All actions begin with a thought and before you can think clearly, you need to live in a place of peace. There are several ways to create peace for yourself. It can be as simple as getting the right amount of sleep that you need to recharge your body or it can be by being active daily to burn off stress. Meditation is an effective way to connect to the innermost things that feed you. All the ways of creating peace for yourself have one thing in common. They all involve valuing yourself enough to take the time that you need daily to get in touch with what's important to you and acting on it.
When you plan to go somewhere on vacation you begin by choosing where you want to go. Creating a vision gives you a destination to travel toward in life. It is important to choose a vision that you are passionate about. Passionate means that it motivates you to the point where you are energetic and courageous enough to think your way around any obstacle. Carry paper and pen with you so that you can jot things down when you think of them. In the hurly burly of the day good ideas can slip away. Write down five words that you want to describe yourself. Words like autonomous, integrity, expressive, creative, caring, reflective, spiritual, vivacious, may be a good place to start. Plan how you're going to bring these into your life. Do something different every day to bring you closer to your destination. Create something new by stepping out of your comfort zone. The limits of our comfort zones are what keep us trapped into repetitive thinking and habitual behavior. Remember to take action because the best of intentions, without action, will not occur. Steven Covey says act or be acted upon. Look at everything that you have done as an act of learning. What can you learn from the mistakes that you've made and the hard times that you've gone through? How has that made you a better person? We are often our own harshest critics. A New Year's resolution that didn't work may mean that you made an unreachable choice, that it was a goal that deep down doesn't really matter to you. Alternately, consider if the fact that you broke your resolution means that you have to wait until next January to try again?
One of the most important things to keep in mind when you're with others is to be present unconditionally. This means things like listening with all your heart, showing and speaking your appreciation and lifting others with your joy. Make every moment with others count. The value that you give others will come back to you. This is not as important as the value that you give yourself. Treat each moment of life as if it's a miracle. Every day that you wake up is a fresh beginning and an opportunity to express your individuality. The poem "I Will Act Now" expresses human resolution.
I Will Act Now
My dreams are worthless, my plans are dust, my goals are impossible.
All are of no value unless they are followed by action.
I will act now.
Never has there been a map, however carefully executed to detail and scale, which carried its owner over even one inch of ground.
Action alone is the tinder which ignites the map, my dreams, my plans, my goals into a living force.
Action is the food and drink which will nourish my success.
I will act now.
My procrastination which has held me back was born of fear and now I recognize this secret mined from the depths of all courageous hearts. Now I know that to conquer life I must always act without hesitation and the flutters in my heart will vanish.
Now I know that action reduces the lion of terror to an act of equanimity.
I will act now.
From a 7th century Tibetan religious manuscript on life and living, entitled Unto Thee I Grant
Further Reading
Covey, Stephen R., The Seven Habits of Highly Effective People, Free Press, New York, 1989. ISBN-13:978-0-7432-6951-3
Covey, Stephen R., The Seven Habits of Highly Effective People Personal Workbook, Simon and Schuster, New York, 2003. ISBN-13: 978-0-7432-5097-9 | |
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As always, we value your comments and suggestions regarding our courses, workshops and newsletters. Please let us know what you think.
Rukhshana and Ian |
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Harmoni Holistic Center
(514) 695 9025
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