Tag: meditation

Stitch and Forage: A Seasonal, Natural Guide for Summer

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Guest post by: Melanie Barnes

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If you are interested in making the most of the Summer months in a seasonal and natural way, and on a budget, the ’Stitch and Forage’ E-course is a brilliant guide. Created by Hannah Bullivant from Seeds and Stitches and Herbalist Natasha Richardson, it also has some wonderful contributors, Sara from Me & Orla, Kate from A Playful Day, Laura from Circle of Pine Trees, Rachel from The Foraged Life, and myself from Geoffrey & Grace.

The section I created was a guide to self care focusing on meditation, including the benefits, why you should meditate, and how to begin. We look at breath, Mantra and energy flow (Prana). Plus, there are two meditations for you to try and practice.

I really love this quote on meditation, I find it to be great inspiration….

“In the beginning you will fall into the gaps in between thoughts – after practicing for years, you become the gap.”  – J.Kleykamp

Let me tell you a little bit more about the course…

Stitch + Forage is as self paced e-course, made up of four core modules; ‘Forage’, ‘Make’, ‘Gather’, and ‘Tend’. You will receive a beautifully designed PDF with all the tutorials, planning tools, resource links, and printables you need for the course.

The modules contain features covering:

  • How to survive hay fever with herbal remedies
  • The joy of camping; both maximalist and minimalist
  • Styling a Summer dinner party
  • A guide to Summer beers
  • Simple, useful Summer crafts
  • How to make your own Summer sour
  • Recipes for seasonal foods
  • Taking care of your skin in the sun
  • Nature meditation
  • The best holiday, garden and beach reads
  • Simple ways to entertain kids
  • Ideas to have a more mindful, eco-Summer

The cost  is – £30  – However there is 50% off until August 31st.

If you would like to sign up to the course, and for further details please see here.

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Thank you for sharing Melanie!

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In the News: Saturn*s Sister Author, Sisterkeeper & Muse

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Hippie in Disguise Saturns Sister Mushrooms

We are headed off to camp for the weekend, but I first wanted to share some very exciting news with you. A few months ago I was asked by my friend Tiff if I’d like to join a circle of women that would form a creative group of women and sisters to share their respective knowledge in a mutually supportive way. It sounded pretty great. As the idea evolved and other women joined and we prepared to launch the site I knew this was the right fit for me and that something special was blossoming.

[ Update November 2018: Saturn*s Sister community has closed, however I’ve moved some content to this blog for those interested in reading my work ]

On Wednesday, Saturn*s Sister soft-launched, opening its arms to the world. Please visit! We have a blog that shares stories of motherhood and ideas for bringing calm to our chaotic and creative lives — and there is a lot more in store for it so check back often. Right now, the blog features posts with women from the collective sharing their thoughts on chaos, calm, creativity, practice, clarity, space and inspiration.

You can read my post “Chaos as Magic, Chaos as Life-Giving” here.

Here’s a little excerpt:

“When I am open to the chaotic unknown as potentially beautiful, fresh, new and positive I welcome chaos as everyday magic. This doesn’t mean that having two baskets of laundry to fold and a sink full of dishes feels magical, but it does bring a pleasant mindfulness to the chaotic mundane.”

In August, Saturn*s Sister will launch it’s community circle, which will be a supportive online circle where the women of the Saturn*s Sister Collective will share their knowledge, including: yoga practices, home health care and apothecary, recipes, inspiring stories, meditations, and much more. Stay tuned for the launch!

Saturns sister hippie in disguise discount code

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Danielle Chassin Mama Mala Thief and Bandit

Motherhood is Magic: Yoga, Meditation and Mindfulness

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Danielle Chassin Mama Mala Thief and Bandit

Motherhood is magic. It really is. It’s also really hard, most of the time. But those moments of magic remind us of how special motherhood is, of how fortunate we are to share our lives with children. In my view children are the best teachers, showing us the everyday magic around and within us. They show us how to forgive and forget quickly. They show us how fascinating life is. How special a flower petal is or how inspiring a stick is. They show us how we can live life full to the brim with curiosity and joy. Children are magical beings, full of wonder and belief. 

mama mala meditation

In reality, all this magic I’ve described, the things I’m calling magic are the simplicity and yet deep complexity of the natural world and human perspective – which we are too often closed to. Magic, essentially is about bending reality against the normally understood rules of the universe. With magic, things do not go as planned, our expectations are challenged. I suppose this is the magic of motherhood: things do not go as planned. But when we open our perspective to the beauty and potential of the unknown, the unplanned, to the awe of the moment and the complexity of life, we are opening ourselves to everyday magic. We’re encountering reality with a fresh perspective, one that does not repeat stereotypes and closed perspectives. With magic things appear very simple and yet are actually very complex. This is the same as nature. Nature, its scale, diversity and complexity are truly mind-blowing, and yet nature appears to be the simplest of things. We can find the magic of nature in ourselves and around us, with the help of a child’s perspective.

As mothers and primary caregivers we are fortunate to be part of that magical world children see, spin and invite us into. A large part of this magic comes from living present in the moment, opening our perspective to something new, rather than applying existing expectations to a situation. Children are expert at being here now. Opening themselves up to all the opportunity and wonder available in front of them and inside of themselves.

I was asked to share a yoga, meditation or mindfulness practice as part of the Motherhood is Magic week, and I couldn’t think of better inspiration than children. Below you’ll find easy instructions for a simple meditation you can do alone or with children.

 

 

Motherhood Is Magic Graphic

My friend Heather, from Mama Malas, has organized a week long challenge celebrating presence and intention in motherhood through yoga, meditation and mindfulness. Starting this past Monday, a simple challenge is shared by one of the hosts each day, a yoga pose, a meditation or mindfulness exercise to help mothers. Although Monday has passed, it is not to late to join in! We know mothers are busy people, so join in when you can. Participants in the challenge who follow the hosts and sponsor accounts and share a photo on Instagram will be eligible to win prizes. { update: winners were drawn and notified on March 14, 2016 }

Here’s how to participate:

  1. Find the hosts on Instagram and follow them to get notified of the daily challenge: Hosts are: @coldcupoftea, @ameliakyoga, @hippieindisguise, @mamamalas, and @namastetiff.
  2. Find the sponsors on Instagram and follow them to be eligible for prizes!
    1. @BYogaNow is a Canadian yoga mats, accessories and apparel line that is eco friendly! B Yoga Now is offering a B YOGA Mama Pack, a B Mat Strong (6mm) – extra cushioning and thickness for Mama’s comfort, and 2 B Blocks- for support and modifications for Mama, plus a surprise Pre-release B Yoga Product
    2. @kanthabae is an American textile inspired brand making gorgeous handmade designs for women and babies. Kanthabae is offering a stunning RingSling
    3. @thelovemoreshop is an American shop selling products inspired by love, encouraging others to love more. They share the profits with couples to help them nurture their relationship by sponsoring date nights. The Love More Shop is offering a Gift Certificate
    4. @mamamalas  is a Canadian company making mindfulness jewellery. Mama malas is offering a mala of the winner’s choice
  3. Repost the challenge image (see above) on your Instagram account OR tag a few friends on the Instagram image and ask them to join you, link to the image here
  4. Post a photo of you on Instagram completing any (or all!) of the daily challenges and tag #MotherhoodIsMagic and the hosts and sponsors

Join in as often as you can!

So, here’s my challenge to you: 

I have found profound benefits through meditation and mindfulness practice, especially since having children. I like meditation because you can put just a little time in a get a lot of benefit out of it. At first, I was thinking of sharing a meditation practice that I do with my children, that is relatively simple and enjoyable, but I was really inspired by the simplicity of the challenges shared by Amanda (a mindful walk) and Amelia (savasana/corpse pose) earlier this week, so I wanted to share something everyone could accomplish. Often, for the uninitiated yoga, meditation and mindfulness can seem complex. On top of this, mothers and primary caregivers usually don’t have a lot time or energy to spare, so I wanted to share something that anyone could fit into their day. (However, if you are craving a slightly more involved meditation with children, check out this post here, where I explain the Sa Ta Na Ma meditation I practice with my children and myself.)

Tea Meditation

My challenge to you is to find the magic in a moment, an ordinary moment, by bringing your full attention to it, by connecting to the present. This means focusing on now. Be here now. Be where you are now. Be here in space and time. Leave out thoughts of things to do later today or tomorrow. Leave our regret of things past. Just be in the moment. Do this alone or with your children. Try to spend 5 minutes just living now, only now. As I said above, children are very good at this so don’t hesitate to include them.

If you haven’t done this sort of mental exercise before you may find it challenging. Your mind will wander forward and backward in time. Your mind may be drawn to check your phone, to pay a bill or to compose a grocery list. You might imagine yourself in a different room or outdoors. When it wanders just gently bring your focus back to the present. It will really help if you have something to easily focus on in the present.

Making yourself a warm cup of tea before you start will help. Start your five minutes with your hands gently hugging the mug, feel the heat, the sensation will keep you in the present moment. Feel your skin against the mug, feel the gentle vibration between your hands and the mug. Observe the smell, observe the steam. If you find your mind wandering hug the mug with your hands, remind yourself to be here now, be present. (If you don’t like tea, substitute another drink, if you like cold drinks that works too). It may help you to gently, slowly repeat the mantra “be here now” aloud or in your mind.

This meditation encourages mindful presence and connection to the moment. Children really enjoy this, so feel free to include them in it, with their own cup of (luke warm) tea. And, of course, you can choose something else to focus on, tea is just an example, but a tasty one!

Mama Mala with lavender tea
I hope you enjoy this challenge and find a way to practice it not just today, but everyday. Five minutes of pure presence will be greatly beneficial to your mental energy and your feeling of inner calm. This sort of active meditation can help reduce stress and anxiety and encourage compassion, patience and understanding. Enjoy!

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Long time readers of this blog might remember that I’ve interviewed a few of the mothers hosting this challenge. If you’d like to know more about @Namastetiff read an interview with Tiff here “Empowering Motherhood” (and see some stunning photos!), @mamamalas read an interview with Heather “Malas and Human Connection” here, @coldcupoftea (and @thelovemoreshop owner) read an interview with Amanda about the Love More Stories here.

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mama mala meditation

Malas and Human Connection

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Before I launched this blog I thought about what I wanted to use my teeny tiny platform for. I knew I wanted to have a space where I could share what the children and I were up to, mostly our city adventures and our art projects. I knew I wanted to share my passion for sustainable living and the arts. But I also knew that I wanted to make it a space that celebrated other mothers, other creatives and entrepreneurs, and so I started a series of interviews with inspiring and creative mothers.

I am excited to share my second interview in my Creative Mothers series. Through this series I am hearing from women who have been able to translate their passions into meaningful work. Today, you will hear from Heather Mudry, owner and designer of Mama Malas. I first met Heather through Instagram, a little while later I got one of her malas and was astounded by the energy it brought into our household. I felt so strongly about its positive impact that I asked Heather if she would share more about her malas through my blog. In talking with her over email, I got to know much more about her and her lifestyle and how it all fits together in a holistic way. It was music to my ears! I hope Heather’s story will inspire you too.

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Tell me a little bit about yourself. What is your background?

My name is Heather Mudry and I’m a mom to one squishy, energetic almost three year old, and wife to a funny, handsome man named Mike. I love bonfires, coffee and the mountains.

What part of the world do you live in?

I’m originally from the Canadian Prairies, but am very happy to call Calgary, Alberta, my home.  I love being nestled into the foothills of the Rockies and being able to take day trips to the most beautiful places in the world.

How many children do you have and how would you describe them?

I have one son, Owen, who turns three in June (2015).  He is the funniest, most thoughtful and pure soul I know.  I can’t believe how in tune and observational he is, he blows me away daily.

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What are your core family values?

Be nice, live in the moment, and make time to play.

How do you spend most of your days?

Every day without fail, I am woken up at 6:00am by my son Owen (I swear his internal clock is unstoppable).  We laze in bed together for a bit and then head downstairs for some breakfast and coffee.  Most days we will do a quick 5 minute yoga session which he loves to direct, and then I fit in a quick meditation when he plays.  Twice a week when I drop him off at his toddler yoga class, I head to a coffee shop and work for a few hours, otherwise we head to the forest and go for a walk or just hang out and play at home.  After lunch Owen goes down for his nap and I work for a few hours.  After nap time I put my work away and we play outside, and prep dinner.  We always try to have dinner together as a family when my husband gets home from work, and then all three of us head upstairs for a bath and bedtime stories (probably my favourite time of the day).  After Owen is in bed I do some yoga, and spend some time with Mike talking or catching up on our shows.

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What is your favourite thing to do as a family?

My absolute favourite family activity is to take a day trip to the mountains. I always feel so at peace there, and once we are there it feels as though we are in our own little world.  It’s like a mini vacation and we always come back refreshed and connected.

What are you passionate about?

I’m passionate about staying present and keeping healthy boundaries with technology.  I think it’s so amazing that we live in this age where we have so many advantages, and technology that should allow us more time to connect with those we love, but it’s amazing how easy it is to jump at every beep and ping from your phone or iPad, and forget about the people right in front of you.  I’m passionate about being engaged with those around me when I am with them, especially my family.

What inspires you?

My son, my husband, my friends and community, the forest, the mountains.  Whenever I feel uninspired I go within and sit in meditation. Works every time.

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What are malas and when did you start making them?

The thing I love about mala beads is that they can represent whatever you want them to.  They are traditionally used in mantra meditation to keep track of the number of times you repeat a mantra, which traditionally is 108 which is why the malas have 108 beads.  They represent your intentions in life and are a tangible reminder of the person you want to be.  I made my first mala when I realized how easy it was to be distracted from the mother I wanted to be for my son by the unimportant things in life.  I needed to create something to bring me back to my core intentions and desires, and since I’m such a tactile person a mala was the perfect solution. Every day when I would put it on I was reminded to meditate for a moment on my intentions and then it served as a reminder throughout the day whenever I felt it tap against me.

Why are malas important to you? And for mothers?

My malas are important to me because I find it so easy to be distracted by the unimportant things in life, especially as a mother.  With digital devices taking over our lives, it can be hard to put everything aside to just play with our kids, take some time for ourself, and to remember that we are a spiritual beings.  As a society, we feel the need to fill every moment with distractions, and for me my mala beads bring me back to the moment and remind me that I want to be able to sit with my son without checking Facebook, or compulsively researching something online.  It helps me disconnect, go inwards and live in the moment.

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Why did you decide to start your own business?

For as long as I can remember I’ve wanted to have my own business, although throughout the years none of the plans stuck. I achieved some level of success with some of my previous ventures, but lost interest and felt like something was missing.  I had actually decided after closing my previous business that I wouldn’t open another.  It was almost a little embarrassing telling everyone that, yet again, I was starting something new, but I had such a strong belief in how much the malas could help other mothers that I couldn’t not do it.  I had finally found a business that I felt could make a huge difference in the world, and in turn it has become successful because it comes from the heart.

Did you career aspirations change once you had a child?

Absolutely. The biggest change was that I had this powerful need to do something that would make the world a better place for him to live in, money was no longer important.  I have learned that success comes when you set out to be of service to others, not yourself.

What are your dreams for your business?

I would love for Mama Malas to reach as many mothers as possible, and to create a supportive community of women that celebrate and encourage each other to live a life that is authentic, intentional and fully present.

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What has made you the most proud of what you’re doing?

By far the most rewarding part of this adventure has been the emails I receive from women telling me how much of a difference their Mama Malas have made in their lives.  I’m so touched by the number of women who take the time to thank me for giving them back time they would have otherwise missed, or to let me know that their Mama Mala has helped them become more engaged and present with their kids, or served as a reminder to be still and take some time for themselves. I’m so grateful that Mama Malas can play a small part in these women’s lives.

You can find Heather on Instagram @mamamalas and to learn more about her malas or to purchase one visit her website Mama Malas and make sure to check out her BLOG page, there are some lovely posts over there.

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You might also like my post:

LMS button2   The Love More Stories

Processed with VSCOcam with c3 preset   Sa Ta Na Ma Meditation for Children

Processed with VSCOcam with f2 preset   The Joys of Human Connection – with Dana Luna

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Sa Ta Na Ma Meditation

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When I was asked to be one of the hosts for a mindful parenting challenge organized by Bendi Baby, I knew exactly what I wanted to teach — children’s meditation, specifically the Sa Ta Na Ma meditation. I learned this meditation from Shakta Kaur Khalsa with whom I completed my children’s yoga teacher training over ten years ago. Yes, before I had children! At the time I had been practicing yoga for about five years, taking classes in all styles and traditions available around town. I had experienced profound benefits physically, recovering from dance injuries that I had thought would be with me for life, but even more so, I experienced benefits mentally. I knew I wanted to bring my children into a family that would include yoga at its foundation.

Ro practicing the Sa Ta Na Ma meditation. Raglan "All You Need is Love" tee by Pop Kids USA.

Ro practicing the Sa Ta Na Ma meditation. Raglan “All You Need is Love” tee by Pop Kids USA.

Inexperienced in teaching yoga to children, I expected my children to take greater enjoyment from the physical postures (asana) than from meditations. In my experience, most adults find asana more interesting than meditation. I naively expected the same of children, particularly since children often bear the stereotype of having a hard time sitting still. In practicing with my own children, my experience has been the opposite of my expectation; they most enjoy the meditation part of the practice.

Ro in the Na hand position. "Cuter on a Scooter" tank by Pop Kids USA.

Ro in the Na hand position. “Cuter on a Scooter” tank by Pop Kids USA.

I began practicing yoga with Ro soon after her birth, but I didn’t introduce her to meditation until she was almost three. I began with a simple gong meditation, where she would focus on the sound and observe how long she could hear it. She really enjoyed this, and so I decided to take a leap and teach her Sa Ta Na Ma, which is significantly more complicated for a child of that age. After a few minutes working with her she understood the mudra pattern (hand positions) and was happily continuing on all by herself. At first I felt a little regretful that I hadn’t taught it to her sooner, since she was clearly ready. But then I decided to award myself some “mother’s intuition points” instead, telling myself that I had chosen today, because today was the right day. Until around 4 years of age I would have to remind Ro of this meditation in order for her to practice. Then, without my noticing, there came the day when she started doing it on her own, when she felt a need or desire herself, and I haven’t reminded her since.

I will never forget our first parent-teacher interview, when Ro joined public school in Grade 2. Her teacher couldn’t wait to tell us about how she had observed Ro, more than once, meditating during the chaos of recess. She was rather amused by it. I, on the other hand, felt pride, because she had developed a practice she could go to in times of imbalance and overstimulation.

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Ro in the Ta hand position. Organic Zebra shirt by Filemon Kid.

So how does the meditation work? (Please see photos below for visual aid):

Find a comfortable seated position, crossed legs, lotus, or otherwise. The meditation involves 4 hand positions (mudras) that are synchronised with 4 sounds (mantra). Show your child the hand positions first: thumb to pointer finger, thumb to middle finger, thumb to ring finger, thumb to pinky finger. Do a few repetitions through the finger positions. Next add the sounds. Sa (thumb to pointer finger), Ta (thumb to middle finger), Na (thumb to ring finger), Ma (thumb to pinky finger). Complete a few repetitions of the mudras and sounds working together. Once the child is comfortable with this you can ask them to close their eyes and continue. With children who may have a hard time keeping their eyes closed you can place a focus object in front of them, something gentle and soothing like a flower or a soft toy. Start by repeating the sequence for 2 minutes, then gradually lenghten the time; you will probably be pleasantly surprised by how long children can carry on with this meditation.

Sa Ta Na Ma meditation: hand positions and sounds

Sa Ta Na Ma meditation: hand positions and sounds

One variation of the meditation includes starting off quietly then raising the voice slowly with each repetition, and then declining in volume once the chanting has become loud. Another variation is to begin by voicing the sound, slowly becoming quieter until you are simply saying the sound in your mind. There are a number of You Tube videos that demonstrate the meditation and are useful for hearing the tones for each sound, just search “sa ta na ma meditation.”

There is much written about this meditation, from the Kundalini tradition, that suggests the meditation has a balancing effect. I can’t speak authoritatively about the benefits neurologically and psychologically, but I can tell you that this meditation has been very satisfying for Ro and is a practice she comes back to time and again. I can only hope and imagine how this practice will support her through the teenage years and into adulthood when stress and challenges to our inner balance are a daily encounter.

Thank you very much, Bendi Baby, for asking me to participate in this challenge. Please visit Bendi Baby’s Instagram account to find the other challenge hosts and lessons that were shared or check out the hashtag #MindfulMamaBendiBaby.

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