Monthly Memo
Dearest Reader,
September Monthly Theme is YOGA
September is National Yoga Awareness Month, an entire month dedicated to raising awareness around the practice of yoga and its many health benefits. Do you know that it has been more than 4,000 years since yoga originated? Yoga is a physical activity that consists of maintaining isometric postures, followed by deep breathing and meditation. It is beneficial for people of all ages. Some yoga exercises are easy to perform and not hard on the body, and hence, they can be done by the elderly too. National Yoga Awareness Month was created to raise awareness of the benefits of practicing yoga among people all over the world. Practicing Yoga has countless mental and health benefits. This month gives us a chance to learn a new skill that will benefit us for the rest of our lives.
Simple Meditation Tips for Instant Calm
Stress can take a toll on both your mind and body, but simple meditation techniques can make a significant difference. Here are some easy-to-follow practices to help manage stress and improve mental well-being:
1. Guided Breathing Exercises:
Find a quiet space, sit comfortably, and close your eyes. Inhale deeply through your nose, hold for a few seconds, and slowly exhale through your mouth. Focus solely on your breath for a few minutes to calm your mind and reduce stress.
2. Body Scans:
Lie down or sit comfortably and close your eyes. Starting from your head, slowly bring attention to each part of your body, moving down to your toes. Notice any tension and breathe into those areas to relax. This promotes a sense of relaxation.
3. Mindfulness Practices:
Practice mindfulness during daily activities like eating or walking. Focus on the sensations, smells, sounds, and feelings of the activity. When your mind wanders, gently bring it back to the present moment. This helps reduce stress by keeping you grounded.
Incorporate these simple meditation techniques into your daily routine for significant improvements in stress levels and overall mental well-being. Take a few minutes each day to practice and experience the calming benefits of meditation. Stress can take a toll on both your mind and body, but simple meditation techniques can make a significant difference.
Wellness Classes & Events in September
Tuesday Restorative Yoga Weekly, 5:00-6:00 PM (also via Zoom)
Thursday Kripalu Yoga Weekly, 12:30-1:30 PM
Yomassage Special Monthly Class, Wednesday 9/25 at 10:00-11:15 AM
Reiki Certification Course, Thursdays, September 12 to October 24, 6:00-7:30 PM
Learn the essence of Reiki
Join in this beautiful community. Learn Reiki before the Holidays and New Year!
I love teaching this combo Reiki 1 and 2 Training.
Offering this group class for 7 fabulous weeks
Thursdays September 12 through October 24 at 6:00 to 7:30 PM. $600.00.
Early bird sign-up, $100 deposit, before August 29 and receive $100 off, you pay $500.00. Payment plans available.
In these weeks you will enjoy and discover Reiki on the purest level.
You leave class with a certificate, and notebook, fully trained to do Reiki on yourself, others, plants and animals.
In Reiki Level 1 training—designed for beginners to experienced practitioners—expand your healing abilities as you explore how Reiki can reduce stress, relieve pain, balance emotions, and facilitate personal healing and spiritual growth. In Level 1:
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Explore the history and applications of Reiki
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Receive attunements to empower yourself as a conduit for channeling life-force energy
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Practice Reiki on yourself and others.
Reiki Level 2 focuses and intensifies Reiki 1 energy. Learn ancient, powerful, healing symbols and protocols to strengthen your Reiki skills, send Reiki long-distance, heal emotions, and soothe and comfort yourself and others. These sacred symbols are the key to why Reiki is a path that can lead to enlightenment and inner peace. You receive the Reiki 2 attunement, and learn a special technique for manifesting intentions. In Level 2:
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Ancient Reiki symbols and how to apply them for additional empowerment. Highly effective, these symbols support healing and expansion in all areas of life, both for yourself and others
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To access cellular memory to heal challenging emotional situations
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To offer Reiki to people and situations at a distance.
Bonuses: * 21-day meditation series, * private follow-up session with Petra and * Reiki Circle membership
Wellness Appointments: Monday ~ Friday
Sessions are scheduled by appointment only.
PetrasWellnessStudio@gmail.com or (802)345-5244
When I'm not at the Studio ....
I swim 3-5 times a week for the benefits (zen - peaceful and calming effect) of a low-impact, cardio exercise and I just love the water. As of this month I completed 110 days swimming (and counting)! Getting into the woods brings me joy with forest bathing, hiking and walking meditation. Gardening is a passion for me with the flowers and veggies. This year I'm learning about pollinator gardening and will incorporate native plants to my landscape to support pollinators.
I enjoyed skiing at Killington and Pico and completed 52 days, (my record).
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Yoga~
Tuesday Yoga, 5:00-6:00 PM
Petra's weekly Tuesday gentle Yoga classes combine the best of Restorative Yoga, Subtle Yoga, and Yoga Nidra. It includes monthly themes of the Chakras, Yamas, Niyamas, Full Moon and New Moon meditations. This is a special Yoga class to invite deep relaxation. This unique class begins with a centering meditation practice and pranayama exercises, then transitions to gentle movement and poses held with support, ending with final relaxation in Yoga Nidra. Now with an online Zoom option (see above) ~ Book Online.
Thursday Yoga, 12:30-1:30 PM
Petra's weekly Thursday Yoga classes featuring different themes to bring you into the Vermont seasons of change with comfort and joy; combining the best of Kripalu Yoga and Mindfulness Yoga; including monthly topics/lessons/reflections in the Chakras, Yamas and Niyamas and Full Moon and New Moon meditations. Please see Yoga page for more details.
SEPTEMBER: monthly class topics are: Solar Plexus Chakra and the Niyama ~ Tapas
Registration required for group classes, space is limited to 10 guests per class. $15.00 per class. All equipment is included.
Video Library has complimentary Yoga Classes for you to enjoy.
Chakras are the energetic centers of the human energy body that filter, store and transform vital energy. Each of the seven main chakras corresponds to an organ, gland, color, musical note (sound), and emotion.
Solar Plexus Chakra - Manipura
Third Chakra (Solar Plexus Center) located just where the top of the ribs meet, relates to our mental world. This is the place of ego, personality, and self-esteem.
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Meaning: City of Gems
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Location: Solar Plexus
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Sound: Ram
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Color: Yellow
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Symbol: 10 Petal Lotus Flower
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Rules: Digestion, Pancreas
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Element: Fire
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Qualities: Vitality, Determination, Conscious action, Divine will
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Practices: Balancing the Solar Plexus can be a daily activity. If depleted, we can feel low self-esteem, apathy and lack of will. If over stimulated, we find perfectionism and criticism. Bringing balance is vital to our digestive health, energy and divine will. Pranayama practices that purify as well as Yoga, vigorous activity and meditation can all inspire the inner fire. Focusing on the positive attributes of the personality as well as cultivating a sense of humor can temper the intensity of the solar center.
Yoga comes from the Sanskrit word Yuj, meaning to unite, come together, or yolk. It’s a union of body, mind, and soul with universal consciousness. The physical postures of Hatha Yoga prepare the body for sitting by making the body more supple and by stimulating the systems to expel toxins caused by our modern diet and lifestyle. It also plays an important role in preparing our bodies for the following limbs. There are eight limbs of yoga. They are — ‘Yama’ (abstinence), ‘asana’ (yoga postures), ‘Dharana’ (concentration), ‘pranayama’ (breath control), ‘pratyahara’ (withdrawal of the senses), ‘niyama’ (observances), ‘dhyana’ (meditation), and ‘samadhi’ (absorption).”
I will share a monthly opportunity for you to learn and reflect with the Yamas and Niyamas with weekly exploration. Using the book 'The Yamas & Niyamas Exploring Yoga's Ethical Practice' by Deborah Adele.
Niyamas ~
In the second half of the year we will touch on the disciplines of the Niyamas, we will move our attention from an adult relationship with the world to an adult relationship with ourselves; and from a social focus to an internal focus.
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Tapas - Self-discipline - Invites us to consciously choose discipline and growth. Tapas is our determined effort to become someone of character and strength. For this month ponder the words of the mystic Rumi and welcome the heat.
Week one exploration:
Remember the cathartic times in your life and how you were shaped by them. Notice the times you may have "checked out" from the pain, and others where you were fearless in the fire and held on for the blessing.
Week two exploration:
This week choose a practice of nourishing eating, meditating, contemplating, or something else that impacts the quality of your essence. Can you put yourself in the heat with enthusiasm?
Week three exploration:
This week practice staying "one minute more" in whatever unpleasantness prevents itself to you. Can you stand the heat of unpleasantness? Can you let the heat begin to burn away your judgments, opinions, and expectations?
Week four exploration:
This week pay attention to your daily choices. Are you making choices that are indulgent, or making choices that build your strength and character? Listen to your inner voice and make choices that prepare you for the heat of life.
MEDITATION
~ "Wellness Wednesdays", short meditation. Found in the Wellness Wednesday page.
~ In the Video Library are 2 free meditations: New Moon and Full Moon these are short meditation recordings to use as self-care guides with reflection and journaling options.
MAGIC OF THE MOON IN SEPTEMBER
Astrology in September is big! Pluto the planet of power and passion, the planet that explodes things and then rebirths them is changing signs. Wherever Pluto goes, eruptions follow. This means we all have one last chance to blow up anything toxic in the part of our chart that is ruled by Capricorn.
This month I will:
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Get rid of the dead wood in my life
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Give myself a life detox
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Release the past
The New Moon phase is when you make time for yourself. Awaken and align your energy with this practice and plant the seeds of your future dreams, make wishes and commitments to yourself, and to set your intentions. The New Moon is in a different zodiac sign each month, exploring meditation, and an opportunity for journaling as a self-care tool. Suggestive supplies: journal paper and pen, water. See Monthly Memo for information. Free recording, found in Video Library and view here: https://youtu.be/aWapvI0r6Qw
New Moon in Virgo
September 2 ~ The New Moon clashes with Saturn, the planet of limitations that likes to put the brakes on everything. There is a consistently good way to handle Saturn: Make a plan. Saturn is the planet of strategy and planning.
Exercise: Since Saturn is highlighted this New Moon, it is a perfect time to apply some of your magic to the obstacles in your life right now. On a sheet of paper or in your journal - write down your three biggest challenges. Under each challenge, write down the top three actions you can take to turn things around. And then, take action, among other things, Saturn is all about realizing our ideas in tangible ways.
Key words and ideas for this lunation: Well-meaning ~ Authoritative ~ Blockages ~ Challenges
New Moon Wishes ~ A goal without a plan is just a wish.
Step up and do what needs to be done. Take action. Set intentions. This will provide the needed support for you to embrace changes.
New Moon Wishes and Intensions:
1. My current biggest, most audacious goal, wish, or intention is: __________________
2. Turn it into an affirmation. Write it as if it has already happened.
3. Action steps:
3a. In the next 24-hours
3b. In the coming week
3c. In the month ahead
On this New Moon cycle, I bring in success
and financial abundance. I bring in a healing
to my body. I bring in the abundance
of love. I bring in peaceful energy to all my
relationships with other people. I bring in
confidence and courage. I bring in positive
energy to my mind, words and actions.
I manifest all my goals.
The Full Moon is the high point of the lunar cycle. It is a very powerful time for inner work. The Full Moon takes place in a different sign of the zodiac each month. In this session, you will experience two healing meditations: the Full Moon Forgiveness and Gratitude practices. Suggestive supplies: journal paper and pen, water. Free recording, found in Video Library. View recording: https://youtu.be/CspiNV1DIwE
Super Full Moon Eclipse in Pisces
September 17 ~ Just as the Moon will be moving from Saturn to Neptune under the eclipse, you, too, can move from thinking about the bad times (a very Saturnian thing to do), to connecting with your Higher Self (a very Neptuniun thing to do), which knows you are safe and all is well, even if you are befuddled by whatever is going on around you. The best way to deal with the energies this month is by using the method I always recommend when life gets strange: meditate, meditate, meditate.
Key words or ideas for this lunation: A rock ~ A soft place ~ Stuck in the middle ~ Release
"Under the glorious Full Moon,
I forgive everything, everyone, every experience,
every memory of the past or present that needs forgiveness.
I forgive positively everyone.
I also forgive myself of past mistakes.
The Universe is Love and I am forgiven and governed by Love alone.
Love is now adjusting my life.
Realizing this, I abide in Peace."
Warmest Wellness Wishes,
Petra
Book: The Yamas & Niyamas, by Deborah Adele
Book: One Word That Will Change Your Life, by Jon Gordon, Dan Britton, Jimmy Page
https://jongordon.com/book/one-word/
Book: Breath ~ The New Science of a Lost Art by James Nestor
https://www.mrjamesnestor.com/breath-book
Book: The Vital Spark by Lisa Marchiano LCSW
Books by Doug Tallamy - Nature's Best Hope and Bringing Nature Home
https://nationaltoday.com/yoga-awareness-month/
https://downshiftology.com/healthy-labor-day-recipes-for-a-picnic-party-or-barbecue/
https://fws.gov/story/how-build-pollinator-garden?fbelid
https://www.rutlandcountyaudubon.org for info about birds and native plants
https://www.nationaldaycalendar.com/june/national-pollinators-month-june
https://www.almanac.com/what-new-moon
https://chopra.com/articles/9-practices-for-seasonal-detoxification
https://b985.fm/voted-best-of-the-best-surveys-are-these-really-accurate/
https://nationaltoday.com/national-vermont-day/
https://www.vermontfarmersfoodcenter.org/onlinemarket
WELLNESS HOURS: Monday through Friday
Scheduling by appointment only.
The Studio moved to The Dana Center #B-8 (former school) on 41 East Center Street in Rutland.
Petra O’Neill, Petra‘s Wellness Studio's sole practitioner has provided holistic integrated therapeutic wellness in Vermont since 1996.
Thank you for your patronage and honoring me with the vote in two categories; Best of the Best for 2023. 1. Best Massage Therapy and 2. Best Facial/Skin Care.