Monthly Memo
Dearest Reader,
Hello March
🌿 Spiritual Wellness Month
Spiritual Wellness Month invites everyone to pause, turn inward, and reconnect with the deeper meaning of their lives. It is a time dedicated to exploring what it truly means to be spiritually healthy ~ to live with intention, integrity, and a sense of purpose.
Spiritual Wellness is not about religion or rigid beliefs. It is about alignment. It is about bringing your daily actions into harmony with your values, your inner truth, and the quiet wisdom that guides you from within.
When we consciously nurture our spiritual well-being, we strengthen our connection to ourselves and to others. This alignment creates a sense of balance, clarity, and peace that supports every other aspect of life.
✨ Why Celebrate Spiritual Wellness Month?
Spiritual Wellness Month serves as a gentle yet powerful reminder to prioritize self-care and personal growth. Life can easily become busy and distracting. This month encourages us to:
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Reflect on where we are and where we are going
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Reevaluate and redefine our life goals
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Live more intentionally and purposefully
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Strengthen our inner resilience
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Cultivate compassion and understanding in our relationships
Taking time to explore your spiritual wellness can lead to greater emotional balance, mental clarity, and an overall sense of fulfillment.
🌸 Ways to Engage in Spiritual Wellness
There are many simple yet meaningful ways to nurture your spiritual well-being:
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Meditation and mindfulness practices
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Journaling and self-reflection
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Spending time in nature
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Energy healing or Reiki sessions
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Breathwork and grounding exercises
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Acts of kindness and compassionate connection
These practices help quiet the noise of everyday life and create space for insight, healing, and renewed purpose.
Spiritual Wellness Month is an invitation, an open doorway, to deepen your understanding of yourself and your path. When you choose to nurture your spirit, you cultivate harmony within and extend that harmony outward into your relationships, your work, and your community.
May this month inspire you to listen inward, live authentically, and walk forward with clarity, peace, and purpose. 🌿
March – Spiritual Wellness Month
Mondays – Mindful Monday
2 • 9 • 16 • 23 • 30
✨ Begin the week with calm awareness. Start your week with presence. Slow down, breathe deeply, and let your heart set the tone for the days ahead. Small intentions create big impact. Set your intention, breathe deeply, and start the week with heart-centered awareness.
💗 Take 5 deep breaths before starting your day. Set a simple heart-centered intention.
Affirmation: I begin this week with an open heart and clear mind.
Tuesdays – Tender Tuesday
3 • 10 • 17 • 24 • 31
✨ Heartful learning, wellness insights, and emotional self-care. Today is for self-compassion and learning. Nourish your heart with knowledge, gentle self-care, and acts of kindness toward yourself.
Nurture your heart and learn simple wellness practices for emotional balance.
💗 Nourish your mind and heart, read an article on wellness, try a self-care ritual, or jot down one thing you love about yourself.
Affirmation: I honor my emotions and care for my heart with love.
3/3 - Total Lunar Eclipse Full Worm Virgo Moon
3/17 - Happy Saint Patrick's Day
Wednesdays – Wellness Wednesday 🧘♀️
4 • 11 • 18 • 25
✨ Midweek heart check-in and restoration. Pause midweek and reconnect with your inner balance. Listen to your heart, restore your energy, and create space for calm.
💗Pause midweek: check in with your heart. Stretch, meditate, or drink a glass of water mindfully.
💻 Zoom Meditation: March 4 | 7:00 PM EST
Affirmation: I am in harmony with my body, mind, and heart.
3/11 - Last Quarter Moon
3/18 - New Moon in Pisces
3/25 -First Quarter Moon
Thursdays – Tranquil Thursday 🧘♀️
5 • 12 • 19 • 26
✨ Gentle heart-opening yoga and mindful movement. Gentle movement and mindful stretching open your heart and release tension. Let your body and breath guide you toward tranquility.
Join us for Kripalu Yoga and mindful mid-day movement to open your heart and release tension.
💗 Move your body gently. Let each stretch or pose open your chest and invite calm into your heart.
Affirmation: I move with ease and allow my heart to expand.
Fridays – Flexible Friday
6 • 13 • 20 • 27
✨ Stretch, flow, and release tension with gentle movement. Release tension, let go of what no longer serves you, and invite flow into your body and spirit. Feel light, free, and flexible.
Move freely, stretch, and breathe—let go of stress and invite ease into your body.
💗Take 10 minutes to sway, stretch, or roll your shoulders. Release tension and welcome ease into your body.
Affirmation: I release and flow with ease and grace.
3/20 - Vernal Equinox (Spring) ~ O March that blusters and March that blows, What color under your footsteps glows! Celia Thaxter, American Poet (1835-94)
Saturdays – Self-Care Saturday
7 • 14 • 21 • 28
✨ Dedicate time for deep restoration. Reiki, restorative yoga, massage, or sound healing rejuvenates your body and lifts your spirit for full restoration. Deeply restore and nourish your mind, body, and spirit with wellness modalities.
💗Dedicate a moment to restorative care. Try a short Reiki session, a warm bath, or a mini sound healing practice.
Affirmation: I nurture myself fully and honor my need for rest.
Sundays – Soulful Sunday
1 • 8 • 15 • 22 • 29
✨ Reflect, express gratitude, and renew your heart and mind. Reflect on the week with gratitude. Pause, breathe, and restore your heart in preparation for the new week ahead.
💗Reflect on the week: what brought you joy, what did you learn, and what can you release? Write it down or meditate on it.
Affirmation: I am grateful for my heart and the love I give and receive.
3/1 - World Healing Day
3/8 - International Women's Day
Wellness Classes & Events
Yoga ~ March
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You are welcome 15 minutes before class; to get settled in and have a quite meditation space.
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Sign-up is required, as space is limited: PetrasWellnessStudio@gmail.com
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All equipment provided
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$20 per class
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Check in on Snow Storm days (classes canceled in Studio, but maybe offered on Zoom).
- These classes are at Petra's Wellness Studio and through Zoom, contact Petra for Zoom link.
Wednesday - Chair Yoga
1:00 to 2:00 PM on 3/18
Chair Yoga is a modified form of Yoga where traditional Yoga poses are practiced while sitting in a chair or using a chair for support. It is an accessible and gentle way for people of all abilities to enjoy the benefits of Yoga, including increased flexibility, strength, balance, and relaxation.
Thursday - Kripalu Yoga
12:30 to 1:30 PM on 3/19
The class begins with a centering meditation practice, (breathing) pranayama exercises and gentle stretches followed by (movement/poses) asana practice (on the mat and standing) and ending with final relaxation.
Wellness Wednesday: Monthly Heart Check-In
30-Minute Guided Meditation | Wednesday, March 4th at 7:00 PM EST | Zoom
Celebrate Spiritual Wellness Month 💗
Take a pause this month to honor your heart with a 30-minute heart-centered guided meditation on Zoom. Join Petra from Petra’s Wellness Studio to release tension, restore balance, and reconnect with your heart, mind, and soul.
What to Expect:
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Deep, calming breathwork to relax the nervous system and nurture heart wellness
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Heart-centered guided meditation to foster self-compassion and emotional balance
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Visualization and mindfulness practices to release stress and restore harmony
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A soulful midweek reset to carry calm, balance, and well-being into the rest of your month
This monthly check-in is your opportunity to honor your heart, embrace wellness, and reconnect with your inner balance perfect for anyone looking to nurture both emotional and physical heart health.
Join us on Zoom and give your heart the care it deserves.
Contact Petra for the Zoom link
Sacred Heart Immersion
$40 | March: Spring Equinox
“Restore your heart, soul, and spirit.”
Celebrate Awakening the Chakras with Sacred Heart Immersion, a deeply restorative and soul-nurturing experience. This unique class blends restorative yoga, Reiki, massage, and sound healing to help you release tension, restore balance, and reconnect with your heart, mind, and spirit.
Using supportive props, you will fully relax into gentle poses while Petra applies healing touch, and soothing sound vibrations, guiding you into profound relaxation and rejuvenation.
Weekend Wellness Classes:
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Sunday, 3/15 | 2:30 – 3:45 PM
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Sunday, 3/22 | 2:30 – 3:45 PM ~ FULL, no spots, wait list only
Space is limited ~ minimum of 2, maximum of 5 participants per class. Your reservation is required to secure your spot at Petra’s Wellness Studio.
Give yourself the gift of self-care ~ slow down, restore, and let your heart be nurtured and renewed.
Reiki Share
APRIL 19 ~ Sunday, from 2:00 -4:00 PM
Reconnect. Recharge. Realign your energy in community.
Join us for a Reiki Share at Petra's Wellness Studio, co-hosting with Kelly McDermott-Burns of Heart Song Reiki. Together, we will co-create a healing space where everyone both gives and receives Reiki, recharging your spirit and strengthening your flow. A nurturing space for practitioners to exchange energy, deepen connection, and receive support from fellow healers.
This circle is open to Reiki practitioners of all levels. It is a group healing session as we take turns in receiving Reiki and giving others Reiki. It is perfect for those who work in the healing space who often find themselves with little time to practice their own spiritual health. The event encourages community and connection in an equal exchange of energy.
Come as you are. Bring your presence, your hands, and your heart. Themes, tea, gentle music and equipment included. Feel free to bring your favorite things to share, or any donations of cash will be given to the Rutland County Humane Society and donations of can goods accepted for the Food Shelf.
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Book: The Yamas & Niyamas, by Deborah Adele (monthly theme in Yoga Class) ~ https://deborahadele.com/
Book: Shift Happens! By Robert Holden, Ph.D. on: https://www.discover.hayhouse.com/unlimitedaudioapp/
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/national-vermont-day/
https://www.vermontfarmersfoodcenter.org/onlinemarket
Winter Wellness Appointments
Open daily: Sessions are scheduled by appointment only.
Closed: Monday 3/2, Tuesday 3/10, Tuesday 3/17. Spring Break 3/23 - 3/29.
PetrasWellnessStudio@gmail.com or (802)345-5244
Petra's Wellness Studio is located at The Dana Center, 41 East Center Street, Rutland, Vermont.
Petra O’Neill, Petra‘s Wellness Studio's sole practitioner has provided holistic integrated therapeutic wellness in Vermont since 1996.