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Monthly Memo

Dear Friends,

March is National Nutrition Month. Nutrition has many layers ... ask yourself; what can I do today for my "Wellness"?

Everyone needs some ideas from time to time to get back on track to create a better diet that supports them in and with seasonal changes.

~ Diet:  Is this nourishing? Are my choices in line with my goals? Watch my Wellness Wednesday 3/15. Now that "Spring" has officially arrived, I hope you are enjoying the longer days. Some days it feels like Spring more than others here in Vermont. As March moves along to the end of the month find your own "Wellness", that bring joy to your life.

~ Movement:  Depending upon my schedule, I do different exercises. Some days I'll have shorter available time, so I roll out my Yoga mat and find quite moments for Yoga with meditation sessions, because my schedule is full. Other days I enjoy a half day plus on the mountain, skiing.

~ Lifestyle: Sleep is key for health.  Getting into a good sleep routine is essential especially now with all the Spring changes. I like my down time just being outside with my dog, reading and watching movies is restful for me. 

I have much to be grateful for and I appreciate the opportunity to serve you in Wellness. HOURS: 9:00 AM to 6:00 PM


March ~ National Nutrition Month

Focuses on the importance of making informed food choices, developing sound eating and physical activity habits.

Each March during National Nutrition Month is to encourage people to make informed food choices and develop sound eating and physical activity habits that they can follow all year long. This year's theme, Fuel for the Future, highlights the importance of fueling our bodies at every age and eating with sustainability in mind. Sustainable eating is choosing foods that are helpful for the planet and our bodies.

  • Food is the fuel that keeps your body running smoothly throughout your life, so give it the nutrients it needs to meet each life stage.

  • Eat with the environment in mind by enjoying more plant-based meals. Purchase foods with minimal packaging. Buy foods in season and shop locally when possible. Start a garden to grow food at home.

  • Plan your meals and snacks to stay nourished and save money. Check your pantry before buying more food, use a grocery list while shopping and shop the sales. 

  • Eat a variety of foods from all food groups whether fresh, frozen, canned or dried. Include your favorite cultural foods and traditions in your meals. Avoid fad diets that promote unnecessary restrictions. Practice self-love.

  • Learn how to make tasty foods at home with new flavors and foods from around the world. Find creative ways to use leftovers instead of throwing them away. Create happy memories by eating with friends and family when possible.

April ~ Stress Awareness Month

Stress Awareness Month is an annual designation observed in April. Have you ever been in a situation that was a little (or a lot) overwhelming, you had deadlines approaching and a mile-long to-do list, and you were just in way over your head?! Well, you’re definitely not alone. Everyone feels stressed from time to time, especially as we get older and the responsibilities really pile onto our plate. The thing about stress is, a little bit of it isn’t necessarily a bad thing, but too much of it can be detrimental to our emotional and physical health. Learning to find a healthy balance is the best way to live a productive, happy life.

A small amount of stress once in a while is a good thing because it means you’re working hard and you care about what you’re doing. If you were never stressed, that would probably mean you’re living a lethargic lifestyle without a whole lot of work involved. However, too much stress doesn’t allow us to think straight, and is overbearing and counterproductive. Prolonged stress leads to real physical problems and can cause strokes, IBS, ulcers, diabetes, muscle and joint pain, miscarriages, etc.

This month, recognize the difference between good and bad stress and try to find your happy place within the madness. We are all challenged to keep our stress levels low, and our peace levels high.


Springtime Wellness:

  1. Open House on Sunday, April 2 at 3:00 in the Studio. Space is limited, please register. Mindful Yoga and meditation a 2 hour mini-retreat/workshop. 

  2. Thursday, April 20 at 7:00-7:30 on Zoom a Reiki guided meditation New Moon in Aries

  3. Open House on Sunday, April 30 at 3:00 PM in the Studio. Reiki Share open to all, space is limited, please register.

  4. My recording this month on Wellness Wednesday's will focus on healthy ways to reduce stress. Hope you get a chance to review each week.

Here are some great ways to keep your mind clear and de-stress if you find yourself getting too overwhelmed.

  1. Exercise. You’ve probably heard this one before, and even though it’s probably not exactly what you want to do when you’re feeling stressed (because laying on the couch and watching movies sounds more appealing), exercising gets endorphins pumping through your brain, which triggers a happy feeling. Exercise lowers your body’s stress hormones like cortisol, and releases chemicals that make you feel more at peace.

  2. Think about taking natural supplements to help you feel more at ease. Natural remedies like lemon balm, omega-3 fatty acids, ashwagandha, green tea, and essential oils are very helpful.

  3. Light a candle or turn on the oil diffusers, put on some soft, soothing music and dim the lights. Take a deep breath and count your blessings.

  4. Caffeine intake reduction can help (even though it’s tough to kick the coffee!) because caffeine tends to make us jittery, which can cause stress and anxiety.

  5. Spend time laughing with friends and family. Let yourself have a good time and get your mind off the busyness of the real world.


January ~ Mental Wellness Month

Important to review highlighting the importance of integrating both emotional and physical health.

February National  Heart Month

February focuses on the heart making it National Heart Month.

March ~ National Nutrition Month

Focuses on the importance of making informed food choices, developing sound eating and physical activity habits.



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).”

Over the year I will share a monthly opportunity for you to learn and reflect with the Yamas and Niyamas. 


The Yamas & Niyamas are foundational to all yogic thought; guidelines of wisdom that give direction to a well-lived and joyful life. The first five jewels are referred to as Yamas, a Sanskrit word which translates literally into the word "restraints" and includes: nonviolence, truthfulness, nonstealing, nonexcess, and nonpossessiveness.

The first jewel, Yama is Ahimsa: Nonviolence - is a stance of right relationship with others and with self that is neither self-sacrifice nor self-aggrandizement. This tenet guides us to live together, share the goods and do what we want without causing harm to others or ourselves.

Satya - Truthfulness, the second jewel. We can appreciate this statement when we begin to practice speaking our truth without causing harm to others. Truth has the power to right wrongs and end sorrows. Truth demands integrity to life and to our own self that is more than not telling a simple lie.

April focus ~

Asteya - Nonstealing, the third jewel, guides our attempts and tendencies to look outward for satisfaction. Often, our dissatisfaction with ourselves and our lives leads us to this outward gaze, with a tendency to steal what is not rightfully ours. Imagine what would happen if each time we took something, we gave something back. We need to take time to rest, and to reflect and to contemplate. When we are engaged in the joy and challenge of building ourselves, we automatically serve the world rather than steal from it.

APRIL ~ Monthly Gatherings

Petra's intension is to have two monthly opportunities to gather in person at the Studio and / or via Zoom

Sunday, April 2 at 3:00 PM, Mindful Yoga in Studio mini-retreat - 2 hours $25

Rejuvenate your body and mind with a refreshing outlook as we explore:

  • Mindful Slow Flow Yoga to release tension and stress

  • Restorative Yoga calms your body and restores energy

  • Yoga Nidra to clear your mind and release stored physical, emotional, and mental tension

  • Metta Meditation to reconnect to yourself and the world around you.

Note: In-studio, equipment will be provided. Limited 10 participants. Sign up:

Sunday, April 30 at 3:00 PM, Reiki Share in Studio - 90 minutes, free offering

To connect with our Reiki community. A hands-on practice with fellow Reiki Practitioners. This event is open to anyone interested in learning more about Reiki. You are invited to Petra's Wellness Studio, participants will experience a hands-on treatment opportunity to give and/or receive Reiki, opening and closing circle guided meditation.

Signed up: or text (802)345-5244. 


Yoga and Reiki Classes


Yoga Classes

Contact Petra at for information and to sign up. 

Mindfulness Yoga - 2 hour workshop, $25

  • Sunday, APRIL 2nd at 3:00 PM

Chakra Yoga - MAY & JUNE 8 week series, $120

  • Wednesday's 5/3 - 6/21 at 6:00 PM

Outdoor Yoga - JULY, 3 week series, free/donation based

  • Wednesday's 7/12 - 7/26 at 6:00-7:00 PM

Subtle Yoga - AUGUST, 5 week series, $75

  • Wednesday's 8/2 - 8/30 at 4:00-5:00 PM

Saturday Yoga - SEPTEMBER to NOVEMBER 10-week series, $150

  • Saturday's, 9/16-11/18 at 10:00-11:00 AM

Reiki Certification Classes

  • Reiki 1 & 2 Certification Program - 8 week series: Tuesday MAY & JUNE  5/2 - 6/27 at 6:00 PM (no class 5/16)

  • Reiki 1 Certification Class - 4 week Studio Program Tuesday's May 2-30 at 6:00 PM, (no class 5/16)

  • Reiki 2 Certification Class - 4 week Studio Program Tuesday's June 6-27 at 6:00 PM

  • Reiki 1 & 2 Certification Integrated Program - 5 week series, Wednesday AUGUST 2 - 30 at 6:00 PM


~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.

~ Wellness Wednesday short meditation offered weekly. Found in the Wellness Wednesday tab. 


The Full Moon is the high point of the lunar cycle. It is a very powerful time for inner work. As the Full Moon takes place in a different sign of the zodiac each month this class experiences two healing meditations the Full Moon Forgiveness and Gratitude practices. Suggestive supplies: journal paper and pen, water. See Monthly Memo for information. Free recording, found in Video Library. View recording:

April 6  ~ Full Moon in Libra   

This is a very powerful Full Moon. It is taking place in the relationship-oriented sign of Libra. So while the Sun is in fiery Aries, the Moon is in Libra, the sign that wants harmony. There are two big astrological alignments taking place at the same time, T-Square and Grand Trine. Put them together and there is a definite feeling of pressure being piled on someone (it could be on you, or maybe you are doing the piling on). Release is available, you just have to find out how to let it all go. The challenge is that there are very fixed energies around, so you are going to have to be extremely determined to release.

 Key words and ideas for this lunation: Tensions in the air ~ Romantic developments ~ Someone is being stubborn ~ Compromise is needed.

Tap Away Resistance

Tapping, also know as EFT (Emotional Freedom Techniques), is a powerful way to release unresolved issues, relieve stress and restore balance to your life. With your fingers, you tap on specific meridian points of the body, which sends a calming signal to the brain. By restoring this energy balance you can relieve stress and anxiety, and release emotions and any resistance you may have.

The New Moon phase is when you should 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, explore 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:

April 20 ~ New Moon Eclipse in Aries. 

A New Moon eclipse is way more powerful than a regular New Moon. This is the second New Moon in Aries (in a row). This one is making what's called an out-of-sign alignment with the planet of detox and transformation, Pluto. So it's urging us to release the past to make room for what we want in our present and our future, and is a great opportunity to make change from the inside out. Key words and ideas for this lunation: Excitement ~ Second chances ~ Brave moves ~ Restarts.  


Warmest Wellness Wishes,


Petra O’Neill, Petra‘s Wellness Studio's sole practitioner has provided holistic integrated therapeutic wellness in Vermont since 1996.

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