 The Inner Voice A weekly newsletter from Debbie Jensen-Grubb, RYT500 December 17, 2012 - Issue 19 |
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The Daily Yoga Poses Poster |  FREE!!! For all who receive this newsletter my first ever poster to download and print out! Thank you for joining The Inner Voice newsletter! (You need to open it in another window and print it from there.) |
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Quick Links
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This weeks reading can be seen here at The Daily OM:
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For the first time ever The Yoga Center will be offering classes during their winter break!
I will be offering one Gentle Yoga class on Friday, December 28 at 9:30 a.m.
or call 410-720-4340. |
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| Greetings! |  Winter is a time of turning inward, slowing down, recharging, and nourishing the body, heart, and soul so that we will have renewed energy and vitality when we can once again emerge into our longer days. Taking care of ourselves is paramount all through the year but especially in this season that Mother Nature has gifted to us for that purpose. There is a reason for the seasons flowing together as they do. It is wise to follow them as much as we possible can while balancing living in this age of wireless technology. This will be my last newsletter of 2012. I am taking a break in correlation with The Yoga Center of Columbia's holiday closings to replenish myself. I hope that you do the same. Allow yourself some time (schedule it in) in these busiest days of the year to create a sanctuary for yourself. Acquiesce to your natural rhythm, snuggle in with family and friends, and enjoy this delicious time of the year. May your Winter celebrations create memories that will keep you warm all winter long. See you next year! |
| Mantra | |
A mantra is a sound or phrase that aids in the concentration of meditation. It is a Sanskrit term and literally means 'instrument of thought'. Here you will find a suggested mantra to use during the week (from Louise Hay's 'Heal Your Body'). Just repeat it whenever you need a lift.
I allow my mind to relax and be at peace. Clarity and harmony are within me and around me. All is well. |
| Rib-Tickler of the Week - hee hee | |
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Yoga Nidra
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Yoga Nidra means 'yoga sleep'. It is a state of deep relaxation where you appear to be sleeping yet the mind continues to function. I see it as journeying into your Inner Sanctuary.
Yoga Nidra was scientifically studied in 1971 at the Menninger Foundation using an electroencephalograph to monitor Swami Rama as he practiced yoga nidra. What they recorded was a revelation to the scientific community of a fourth state of transcendental consciousness.
Yoga nidra has a long history dating back thousand of years. Most recently it was again popularized by Swami Satyananda Saraswati who wrote the book Yoga Nidra. A sequence of eight stages is followed to bring the practi-tioner through the layers of consciousness to access the deep recesses of the mind.
It is there that you work with your self-created sankalpa (an intention or resolution) to achieve in your daily life. It could be anything you want to do (travel), or be (more peaceful), or have (better health). You state the sankalpa with the conscious mind at the beginning of the practice and then again at the end of the practice with the unconscious mind. In this way you get the two minds to work together to achieve your goal if that goal works with your life's purpose.
This practice is very restorative and healing and is being used to help people with PTSD ( soldiers returning from combat have been highlighted) and many chronic illnesses, both physical and psychological.
Yoga nidra is not magic, it is an extraordinary technique for developing consciousness and self-healing. It works with the ability of the mind and body to generate deep rest. In this state you once again connect with that underlying peace of mind that is ever present and learn (with daily practice) to stay present to it when living your normal life.
Please click on the blue writing under the picture of my Cat Naps CD above for a free 20-minute yoga nidra you can do at anytime to get some rest and relaxation during this winter season. Once you are at the new website click on the orange arrow at the top. May it bring you peace, healing, and rest during this placid season.
You can order either of my yoga nidra CDs on the sidebar to the left if you would like to own your own copy or gift one to a friend.
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| Nutrition Prescription - Coriander | |
 Did you know that coriander, cilantro, and chinese parsley are one and the same? It has different names in different countries. In Latin America they refer to it as cilantro, while Asia and the Middle East call it coriander.
So why do I have two different bottles on my spice shelf if it is the same thing? Well, it seems that cilantro represents the leaves of the plant and coriander it's seeds. While the leaves have a pungent smell and taste, the seeds have a spicy and lemony aroma.
The health benefits of coriander are numerous. This humble backyard herb is a powerhouse in minerals and vitamins. For every 100 grams or 3.5 ounces you get 225% of your vitamin A which is good for your eyes. The other vitamin that it provides super doses of is vitamin K which is good for building bone mass to prevent osteoporosis. It provides 258% of this vitamin. If you are on a blood thinner avoid this herb because of its vitamin K content which can coagulate the blood.
It is good for heart disease by lowering the LDL (bad cholesterol) and increasing the HDL (the good one). It also is rich in minerals like iron, manganese, magnesium, calcium, and potassium (all of which help build blood cells and helps control blood pressure).
It is said that women should eat this herb at least once a month to aid in menstrual cramping and avoid the mood swings that may accompany it.
Researchers found that the cilantro in salsa kills salmonella, so it may be a good natural food additive to prevent food borne illnesses. It was found that it was twice as potent as the antibiotic that is commonly used to cure this affliction.
It helps with digestive issues (gas) and treats urinary and fungal infections. It detoxes by eliminating mercury from the body that we acquire from our tooth fillings and eating seafood.
Coriander is toxic to a broad range of bacteria therefore it can be used for antibiotic resistant infections. They are looking to use it as clinical drugs by putting the oil in lotions, mouthwashes, and even pills. Dr. Fernanda Domingues states that "This would greatly improve people's quality of life" since it could be used instead of antibiotics.
It seems that I could go on and on! Who knew?!? Begin to add it to your recipes today. Most likely you all ready have it sitting in your spice rack in one form or another. Check out all of these recipes to begin to benefit from this most amazing herb. It just might be the sanctuary your body has been seeking. |
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Ponderings - Sanctuary
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 There is a privacy about it that no other season gives you. In Spring, Summer, and Fall people have a sort of open season on each other;
only in the Winter, in the country, can you have longer, quiet stretches
when you can savor belonging to yourself.
~ Ruth Stout
When the cold drives us indoors, makes us bundle up to go outside, and the early darkness gives us the opportunity to rest, it is winter. From March to November we are busily doing all the long days but in winter we have the freedom to take refuge, to slow down, and just be. Winter is a time of sanctuary. It is a gift in disguise. It is a time of grounding, protection, restoration, and repair. It offers us an occasion to reflect on our past year and hold dear the memories, release the sorrows, and learn from our mistakes, as well as our achievements. It signifies restorative quiet.
There are many kinds of sanctuaries:
Within your home creating a sanctuary doesn't require a lot of time or money, just a little attention. Light candles even during the daytime or have a fire in the fireplace. Concoct a delicious soup or stew, have a rib-sticking crockpot meal and roast some root vegetables. Put on some soothing music, read a book, or watch your favorite television show cuddled up on the couch in the middle of the day. Take a nap, do a yoga nidra, or go to bed early to get some extra sleep.
Write in a journal your plans for the coming year or create a dream board. Play board games or put together a puzzle with friends and family. See a matinee, treat yourself to a massage, or take a walk with a friend. Always be sure to get your yoga practice into your schedule at least 3 times a week, even if it is just bending over and touching your toes. ;-)
If the lack of sunshine makes you feel blue or depressed purchase some full spectrum light bulbs to keep you uplifted during this winter season. Create a sanctuary within your mind as well. Notice how you talk to yourself. Do you berate yourself, judging and criticiz-ing all that you say and do? Begin instead to praise yourself for all of the wonderful things that you have accomplished. Mentally recite a mantra (like the one above) or place your hand on your heart and ask yourself "What am I afraid of right now?" or "What do I need right now to get back to my center?" Then take the action needed to help yourself or communicate your needs with others clearly and kindly if you need support. Remember you are never alone and always loved.
Breath and meditation can support us on our journey to our spiritual sanctuary within the heart. The 4-7-8 breath is a very relaxing breath you can do in a few minutes to bring calmness to your senses. There are numerous meditations (and yoga nidras) available online (see two below) that will guide you into a state of tranquility.
Everyone carries within their heart a luminescent light, an internal sanctuary where peace, love, and harmony live. It is here where we are safe, eternal, and pure. We often lose touch with this protected place and cannot hear its quiet voice guiding us through our days. It is only when we stop and become quiet that we can connect with our divinity, our soul. Silence becomes a refuge, offering a sanctuary of renewal. The wisdom of becoming still is revealed to us when we experience its serenity. It is In that moment when we realize our greatness, blessings, and the richness of life itself. Cherishing the rich potential we have discovered we can move forward on our path carrying our happiness within our heart and knowing that, whenever we choose, it is but one silent moment of breath away.
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In the midst of the continuum of our year winter is our sanctuary. It brings us moments of quiet renewal where we can once again find hope, purpose, and beauty in the world and in our life. It is breathing in peace and making us whole once more. Finding time to visit these sanctuaries is essential in balancing the demands on your life. Times of solitude are as important as food, water, sleep, and breathing in maintaining a healthy body and mind. Even God rested on the seventh day, now the question becomes can we?
Thank you so much for subscribing to my newsletter. I hope that you find it interesting, entertaining, and informative throughout the year. May you and your family have a Joyous Celebrational Season and I'll see you in the new year!
Namaste,
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The next workshop is:
Yoga Nidra
Monday, December 31st
New Year's Eve!
1:00 p.m. - 2:30 p.m.
This workshop fills up fast so please make your reservations early.
You can register at 410-720-4340 or online at www.columbiayoga.com
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| Lead Picture Information |
This beautiful picture of the angel is from Loki and Smiling Bear's farm known as Sanctuary. It is located in Clarksville, Md. There they host the Medicine Wheel on their land offering celebrations for the Solstice and Equinox, stained glass classes, Reiki sessions, and more. You can reach them at www.sanctuary4u.net.
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