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January Mantra
January’s Mantra is : Om Shanti Shanti Shanti translates roughly to Om - the sound of the universe and all energy in the world, Shanti -translates to Peace
Roughly translated to- Universal Peace Peace Peace for all.
As we enter this new year I find this Mantra to be a perfect one to chant and focus on to bring peace to all of our lives as well as the universe. Wishing you a very happy peaceful and healthy New Year!
DECEMBER MANTRA
Decembers Mantra is Om Mani Padme Hum- Which Translates to “The jewel is in the lotus.” - Dalai Lama
This is a great Mantra as we are in the start of Winter and just like the lotus who grows out of dark muddy water, we are entering a cold darker season of the year before we enter a lighter time in the spring. During the longer darker days it is a nice reminder that out of darkness can come beauty and light. You can chant this quietly to yourself and use it as a meditation practice during your day!
Wishing you a wonderful winter solstice and happy holidays to come!
Fall into Journaling
Follow along here & on Instagram @sereneyogaandwellness for Fall journaling Prompts workshop! Daily journal prompts will be offered so you can start your daily journaling. Journaling can be a therapeutic exercise that helps release stress and anxiety and promotes focus and creativity!
Today is the first Day of October and we are into the Fall 2022 Season! Once we get into November the journaling prompts will focus more on Gratitude, Since November is the month that holds out thanksgiving holiday which reminds us in the states to be thankful for all that we have.
Journal Prompt-
•Oct. 1, 2022
Fall Season is here, The leaves 🍁 are changing color the trees are letting the leaves fall to the ground as they shed the past season and get ready for the new seasons..
What is it that you can let go of, so that you can make room for a new start? It could be Something that no longer serves you? Something that causes you stress? Something that you may no longer need or want?
•Oct. 2
How are you feeling today? Describe your emotions.
•Oct. 3
What is your most favorite way to relax?
•Oct. 4
Make a list of all the things that inspire you.
Oct. 5
Write 3-5 things you would do if you were not afraid to do them.
Oct. 6
What part of your day is your favorite?
Oct. 7
If you could travel anywhere would you? And if so where would you travel to?
Oct. 8
What is your favorite thing to do on the weekend??
Oct. 9
Write down what makes you unique.
Oct. 10
If you could talk to your younger self what would you say?
Oct.11
What is your favorite time of the year and why?
Oct.12
What is something you cherish and why?
Oct. 13
Write a list of things you want to accomplish before the end of the year.
Oct. 14
Write down whatever is on your mind.
Oct.15
What are some of your favorite fall activities?
Oct.16
Sit outside for 10 mins and see how you feel after - write about it.
Oct.17
Write about someone who inspires you.
Oct. 18
What would you tell your future self?
Oct. 19
What does slowing down your fast paced life look like to you?
Oct. 20
Write about your day. How did it start, was it a good day? What happened?
Oct. 21
Spend some time in nature today and describe what you see and how you feel.
Oct. 22
What would your perfect day be like ?
Oct. 23
Write down anything..Whatever comes to mind.
Oct.24
Write down 2 long term goals you have.
Oct. 25
What Scares you?
Oct. 26
Are you superstitious?? What about??
Oct. 27
Do you enjoy scary movies? Why? Why not?
Oct. 28
Do you celebrate or have traditions for the upcoming holiday of Halloween? Write about it.
Oct. 29
Describe your Halloween when you were a child.
Oct. 30
What’s your favorite Halloween candy as an adult, what was it as a child?
Oct. 31
Today is Halloween!! How will you be celebrating? Will you wear a costume?? Write about your Halloween.
November Gratitude Journaling
Nov. 1
What does gratitude mean to you?
Nov. 2
What are you grateful for today ?
Nov. 3
Do or say something kind more than once today how do you feel after?
Nov. 4
Write down three good things that happen today.
Nov. 5
Where are you the happiest? Describe the place and all the things surrounding you, and write about why it makes you happy.
Nov. 6
Smile at people today, maybe say hello as well. How does it make you feel? How did people respond?
Nov.7
What do you find beautiful on the world, write about it.
Nov. 8
Write about what you are you grateful for today?
Nov. 9
What is your best childhood memory that stands out in your mind? Write about it.
Nov. 10
What are your favorite characteristics about yourself?
Nov. 11
Write a list of activities that you enjoy.
Nov. 12
Write about an experience that you are grateful to have had.
Nov. 13
Write about a book you have read that you have learned from one you have found inspiration in and why you would you refer in to someone else?
Nov. 14
Where do you find inspiration?
Nov. 15
How do you feel when someone does something nice for you?
Nov. 16
Do or say something nice for someone today, How did it make you feel ? Write about it.
Nov. 17
What is something nice someone has done for you this week or month?
Nov. 18
Take a moment sit quietly and focus on all that your body does for you, then write down all that you appreciate about your body.
Nov. 19
Write about something you find comfort in.
Nov. 20
What do you love about yourself?
Nov. 21
What is a favorite quote of yours and why?
Nov. 22
How do you show you care for someone?
Nov. 23
What does being kind mean to you?
Nov. 24
A day dedicated to gratitude is today Thanksgiving, what are you giving thanks for? How are you practicing gratitude today?
Nov. 25
Take a moment today to focus on gratitude, what it means to you and jot down as many things as you can that you are grateful for.
Nov. 26
How do you practice self care?
Nov. 27
Do you enjoy the holiday season? Why or why not?
Nov. 28
What are some activities you enjoy to do alone?
Nov. 29
What are you looking forward to the most as we approach winter?
Nov. 30
Start today and continue on with gratitude journaling for the rest of the year by writing down each day from her on 1 thing or more if you like that you are grateful for, Reflect back on it on Jan. 1 2023.
Thank you for journaling with me! I am so grateful for all of you!
Please Support Me In The NAMI Walk
It’s a new day for mental health, and I’m going to seize it — by participating in NAMIWalks Your Way 2022. This event raises funds for NAMI’s free, top-rated programs at a time when we need it most. It gives awareness of our cause a real boost, because so many people are free to open up and share their stories. NAMIWalks is a powerful community builder.
It’s a promising time, but a challenging one as well. Our dream is Mental Health for All and will be until it’s a reality. The cause is personal for many of us, which is why I’m personally asking you to support me.
I would be so grateful if you added yourself to my donor list. Every dollar makes a difference, so whatever you can offer will be appreciated by our local NAMI and me. It’s easy to add your contribution. You can do it right here on my page.
September 2022 Mantra
OM (aum) -
the sacred syllable, that is know to be the sound of the universe. It symbolizes that we all connected we are all one with each other and the universe. It connects the mind, body, and spirit. When you chant on it helps calm our busy minds, and helps ease anxiety.
August 2022 Monthly Mantra
If you currently subscribe to the monthly news letter you may have seen that Every month there will be a post of a Monthly Mantra
What is a mantra-
“Definition of Mantra - mantra
măn′trə, mŭn″-
noun
A sacred verbal formula repeated in prayer, meditation, or incantation, such as an invocation of a god, a magic spell, or a syllable or portion of scripture containing mystical potentialities.
A commonly repeated word or phrase, especially in advocacy or for motivation.
A concept or fact that is mentioned repeatedly, especially in advocacy.”
-The American Heritage® Dictionary of the English Language, 5th Edition.
Every Month a Monthly Mantra will be sent in the news letter. Mantras have been around for centuries. Mantras have often been used during meditation, and can be a great tool to promote focus and in our more modern life they are used to help with motivation.
August Mantra-
This is one of my favorite Sanskrit mantras :
Lokah Samastah Sukhino Bhavantu
Translates to: May all beings everywhere be happy and free.
Word by word translation-
Lokah- “realm, location, all universes existing now”
Samastah- “all beings sharing that same location”
Sukhino- “free from suffering, centered in happiness and joy”
Bhav- the divine mood or state of unified existence
Antu- “it must be so, may it be so.”
As the world around us seems like it is in such a struggle and all the news we hear is scary or bad this is a wonderful mantra to focus on.
This mantra, bring peace to ourselves and to all beings around us.
You can use a mantra during your meditation or yoga practice, as a prayer, or to reflect on at any point during your day or night.
How To Chaturanga Dandasana - intermediate build strength & keep shoulders safe
How to Chaturanga Dandasana *intermediate variation* with blocks to help create better form & prevent shoulder injuries - place blocks shoulder width apart on your yoga mat in front of your feet, you want to stand close yet far enough back that you allow enough space between feet and the blocks that you can place your ✋ hands directly behind the blocks on the mat once you fold forward. Inhale & sweep arms up overhead fold forward with gentle bend in knees, Inhale & lift half way placing palms of hands anywhere on shins while drawing lower belly in. Exhale to fold forward Then place hands on mat directly behind blocks. Inhale to Step right foot back followed by left foot. You will now be in a high plank. Exhale. All four corners of hands are fully grounded to your mat and fingers are facing forward elbows facing back Inhale slow Glide forward on balls of feet Keeping elbows facing back and in close to your body Exhale & Begin to Slow Lower your shoulders to blocks while keeping your knees lifted away from the mat. Inhale & Exhale Hold for a moment Then untuck your toes so that you are pressing into the tops of your feet from here Inhale & Begin to push into all four corners of hands peeling your shoulders always from the blocks as you straighten your arms be sure to keep the slightest bend at elbows so you don’t hyper extend them, keeping quadriceps engaged and knees lifted Hold for a moment you are now in your Up Dog Exhale & inhale from Up Dog Exhale & slowly roll over your toes sending hips to the sky so you are in an upside down V your down dog pose Inhale & Exhale breathe a few more breaths here & repeat stepping left foot back first. Practicing chaturanga dandasana in this way helps to create proper form & promote core engagement strength and shoulder stability while preventing the swooping action of the shoulders and neck which is a main cause of shoulder and neck injuries in yoga.
CHATURANGA DANDASANA
Do you remember the last time you played?
Remember being a child and you would play all the time but as an adult it probably stopped. Do you ever wonder why? Probably because you just forgot. You might have a a stressful job + everyday tasks and commitments we just begin to take life too seriously and forget how to just have fun and what having fun actually feels like.
Play as defines in the American Heritage dictionary-“To occupy oneself in an activity for amusement or recreation”. Stop sitting in front of a television or devise and get outside , with yourself or friends and do things that are fun.. Play a sport with friends, go hiking, laugh.. do something that allows you to just have fun and enjoy yourself.. Play helps you to sleep better, be more creative, make better decisions, & brings more joy and laughter back into your life, it also teaches you to be in the moment and not outside of it.
-Photo credit @sc3nesandsounds - Instagram
Nourishing Empowerment With Erin
Nourishing Empowerment
The Art Of Starting Over
There are times in life that we need to change but we may fear it because change can be scary, and It isn’t always easy to start something new. From your health, to your career, and family life, and your dreams Erin is here to empower & support you on your new path helping you find out what brings you joy, peace and true health & to help you discover what may be holding you back and how to take the steps to get you where you want to be.
Meet Erin: Change use to be one of her biggest fears as well as an overwhelming fear of failure. Then she “failed” and everything had to change for her. She realized that her fear of change had actually brought her more happiness than staying in her “safe” zone. She found that there was a feeling of empowerment that comes with embracing change and that taking the time to figure out what truly makes YOU happy and healthy is totally worth it. She has been working to support others for over a decade and your wellness, growth and joy is her passion.
Erin graduated from Institute of Integrative Nutrition where she learned innovative coaching methods, practical life management techniques, and over a 100 dietary theories - Ayurveda, Gluten Free, Paleo, Raw, Vegan, Macrobiotics and everything in between with top wellness experts from around the world. She has her bachelor’s of Science in both Psychology & Nursing and has been working in these fields for more than 10 years. She recently wrote an ebook available on Amazon !! called Change Your Relationship With Food & is offering a new online course! Find out more below and Follow her on IG @nourishing.empowerment
Lisa’s Rustic Pantry
Lisa’s Rustic Pantry
Lisa Lackey of Lisa’s Rustic Pantry is a certified Plant Based Health Coach specializing in meal planning, wellness events, personalized coaching, and cooking classes. Her health journey began almost 10 years ago, while looking for a solution to her own health issues. After lots of detailed research she decided to take a whole foods plant based approach, which is based off of evidence and facts.
A whole foods plant based way of life transformed her and her husband. Their life completely changed for the better. Their outlook on life and heath improved dramatically. It was a true health transformation!
Lisa’s Rustic Pantry was then created. Lisa started helping others who wanted to transition to a plant based lifestyle and those who wanted to understand how to raise the nutritional value of their current eating habits.
Being a health coach and helping others achieve a healthier life and reach their goals is the most fulfilling aspect of her life. Lisa’s Rustic Pantry provides a comprehensive list of services that will fit your unique goals and can help you get your health to it’s most optimum level. Lisa is Certified in Plant Based Nutrition from the T. Colin Campbell Center For Nutritional Studies.
Contact: lisa@lisasrusticpantry.com
She is on Instagram as @lisasrusticpantry
Full Buck Moon 2022
From July 12-14 the Buck moon will be very visible it is a Full Buck Moon on the 13th of July it is the second super moon of the year and it brings upon us a time to reflect which is a great time to 📔 journal. Also it is a wonderful opportunity to gaze at the stars and meditate under the 🌕 Full moon. It also allows an opportunity for you to take out your crystals and charge them over night.
💦H20 How important is it for you? 💦
I’d say pretty important considering …
The human body is made up of from 50% to 75% water. Pending your age, amount of fitness, gender. Being well hydrated can improve your skin, your mood, your sleep, & your digestion.
So how much water should you be drinking? Anywhere from 1/2 oz to 1 oz of water per pound of your body weight is adequate ..
Some ways to help you tell if you are drinking too much water is if you are urinating extremely frequent and if your urine is clear.
If you are drinking too little water your urine may by darker yellow and you may feel signs of dehydration like a headache and you may not be urinating frequently. In these cases you should adjust accordingly either decreasing your water slightly or increasing till you feel properly hydrated. 🌟 You can also easily increase your daily water intake by adding more fruits 🍉 and veggies 🥒 with higher water content to your diet.
Note: Chugging large amounts of water can cause digestive upset so be sure to sip not chug water throughout your day 🙂
Shifts In Serene Yoga to Serene Yoga And Wellness
For those of you who know me and have been with me since the beginning of Serene Yoga I want to Thank You, your support means the world! If you know me personally you know that I am a vegan and love animals the summer and the beach. If you are new here and just fell upon Serene Yoga Hi ! I can not wait to meet you and have you as part of the community. I have worked in the fields that are all centered around health & wellness for humans and animals. I have decided to bring all of it together here. Going forward Serene Yoga will now be knows as Serene Yoga And Wellness. I will be blogging about all things wellness hosting virtual yoga classes on vinmeo offering a monthly membership subscription for virtual yoga classes and workshops. There will also be some free mini classes and information about health and wellness on the blog. Please continue to follow Serene Yoga on Instagram the most up to date social media posts will be on IG. Any information from yoga, products that I use, food, recipes and other things will be on this webpage, as well as companies I support, and events. Keep an eye out and subscribe to the mailing list so you can receive monthly emails about what is going on and other health and wellness tips.
With Love & Gratitude,
Serena
Summer Solstice 108 Sun Salutations
I hope everyone is having a wonderful summer so far. Did you practice the 108 sun salutations on summer solstice? if not and you would like to the video is still on vinmeo and available for free to watch. I will be adding classes to vinmeo some free and some as a paid subscription, Most wil be my usual blend of restorative yin and slow flow yoga. Some may be different styles. And I will included meditation and other things as well. I hope you enjoy them and continue to practice with me.
With Gratitude,
Serena
Hello March! Spring is on its way.
Spring in on its way.. In a short time we will be turning back the clocks and the sun will be setting later. Longer days will be bringing us out of the darkness of Winter & into the light of Spring. Spring is a time of rebirth. Everything on Earth is reawakened. Birds chirp earlier in the morning, Flowers begin to blossom, the sun starts to feel warmer and brighter on our skin and trees develop leaves again.. Spring is awakening us from our slumber of the winter. As the seasons change so do we. Things to ponder as we enter the new season of growth & blossoming.. What are some things that motivate you when the days get longer? Is there a practice that you may have stopped during the winter that you would like to restart in the spring? Are you craving a new routine? What does growth mean to you? How would you like this season of 2022 to start ? All of these questions are great journaling prompts.. Happy Spring!!
February 26th 2022 Get your pink donuts for Alec
Your probably wondering Who Alec is if you didn’t already know him.
Alec White was a son a brother nephew grandchild a friend, a cousin to many including myself.
“He loved skate boarding, downhill skiing, and any situation where he could do flips in the air or walk a slack line. He was creative, full of ideas, and kind – the sort of person who would see a lonely kid on the edge of the basketball court and ask him to join in the game.”
From the outside looking in you would have seen him and thought he was just like any other 16 year old boy. He had good friends & a good family who loved him so very much. You wouldn’t have known that Internally Alec was battling with depression. Unfortunately, on November 3rd 2017 Alec lost his battle with depression. To keep his memory alive Alecs Family and friends work hard to continue to offer support and help promote the importance of mental health awareness.
They created the The Alec J. White Memorial Scholarship Fund, which gives two $1000 scholarships to be awarded annually to graduating Merrimack Valley High School students who wish to pursue a career in mental health, human services, or the trades. They help raise money through NAMI ( National Alliance On Mental Illness) walks. Alec was the inspiration behind his moms family based CBD company Clearly Balanced Days, which supports NAMI NH, Reach1Teach1Love1, American Foundation For Suicide Prevention (AFSP) Why February 26th and Pink Donuts? February 26, 2022 is Alec’s 21th Birthday he loved Dunk’in Donuts Pink Strawberry Frosted Donuts. Last year his Aunt started #pinkdonutsforalec & #alecsantics to keep Alecs memory alive and help show support for mental health & Suicide awareness. We would love for you to join us in helping spread awareness..
How you can Participate? Purchase a pink frosted donut of any kind and take a picture of you with your donut post to Instagram with the hashtags #pinkdonutsforalec #alecsantics #alecsantics16
Help us celebrate Alec’s life keeping his memory alive and show support for mental health & suicide awareness.
Other ways you can help head to : www.alecsantics.org
where you can contribute to the memorial fund or purchase a hat or coffee mug to help show support. Purchase clean cbd products through www.clearlybalanceddays.com where a percentage of each purchase is donated to help support the Alec J White Memorial Fund , raising awareness for suicide prevention and mental health, in memory of Alec. They also support NAMI New Hampshire, The American Foundation for suicide prevention , and The Bright And Beautiful Therapy Dogs.
Why Yoga and Meditation is for everyone
Yoga helps with all aspects of life from stress management, improving circulation, balance, relaxation and more. Our main focus is help you slow down from your everyday busy life and find a sense of calm within. You will be relaxing your mind and body as you move thru your yoga practice in a peaceful setting at Serene Yoga.
Meditation is a great way to slow down and really tune in to your body and your breathe. It helps reduce stress and anxiety. It can help bring balance, a deeper sense of self and a overall feeling of happiness and gratitude into life. It allows us to slow down our thought process and begin to let go of stress and negative thoughts which increases the overall feeling of peace. Meditation will help you to lead a more fluid and joyous life.
Incorporating both practices of yoga and meditation into your life can help ease stress from the everyday busy schedules we all have. Group classes and individualized sessions are available on a weekly basis. I hope you can roll out your mat with me sometime soon!!
Happy Holidays & New Year!
I hope everyone is enjoying this beautiful yet busy time of the year. Holidays can be wonderful but also stressful, it is important to take some time out for yourself during the busyness of it all to slow down breathe , relax and reflect. There will be some changes to the schedule for the holidays and going forward. First all classes will be in person. Monday at 5:30 PM VIRTUAL CLASS has been taken off the schedule. New Years Day class has been canceled as well. This week and the next classes will be as follows. Wednesday 6:30pm, and Thursday 12pm. Please remember face coverings are always optional, and class sizes will continue to be limited so pre registration is still necessary for all classes. I look forward to seeing you in a class soon!
Wishing Everyone a Very Merry Christmas ! Happy Holidays!! Happy Healthy New Year!!
Gratitude Journaling & Serene Yoga Studios Anniversary ..
November is an extra special month for the studio it is our second anniversary at our location in Hanover MA, Novmeber is already a month of gratitude, which we will be celebrating! Each day we will be journaling, and On November 27th for members of the studio we will be holding a gratitude yoga class, please reach out to hold your spot in this class as in person space is limited. If you would like to attend online that is also an available option!
For the month of November Serene Yoga Studio will be posting daily Gratitude prompts here & on instagram if you are not already following the studio on instagram follow us there at @serene_ yoga_
All you need to follow along with us is yourself a pen and paper or a notebook or if you want t o be paper conscious use the notes app in your phone .
Daily Gratitude Prompts
November 1st - Today I am grateful for ……
November 2nd- Write down something good that happened to you today.
November 3rd- Do something kind for someone today, write about it here ( what was your act of kindness how did it make you feel)
November 4th- Write about a time that someone has done something kind for you to help you out or to make your life easier, when you were going through a challenging time. How did it make you feel?
November 5th- What place, and activity (ties) make you feel the most energized & alive?
November 6th- What place, and activity (ties) make you feel the most at peace and relaxed?
November 7th- Write about something that you are looking forward to and why.
November 8th- What is a skill or talent that you have? How has it helped you or helped others?
November 9th- List a few qualities about yourself that you like.
November 10th- Do you have a favorite holiday or non holiday tradition? Write about it here.
November 11th- What is something that makes you smile or cheers you up when you have had a tough day?
November 12th- What do you do for self care? How does it make you feel?
November 13th- Write down all the things you are doing well.
November 14th- Write about your best friend (s) and your favorite memories with that person(s).
November 15th- Write about the things that always make you smile, even when you are feeling down.
November 16th- What were some good things that happened today, write about them.
November 17th- Spend 20 minutes outdoors today, you could go for a walk at a leisurely pace, or just sit outside and take in the fresh air enjoy what surrounds you, How do you feel after?
November 18th-Nature gives us so much that we often take for granted, what are the things that you are grateful for in nature.
November 19th- At this point in your life last year where were you? What was different in your life? What has changed from them to now? What positive changes have you made? what challenges have you overcome?
November 20th- When do you or have you felt completely at peace? Where were you? What were you doing? Were you alone or with friends?
November 21st- Find a comfortable seat let your eyes shut as long as you feel safe doing so or let your eyes soften their gaze, take a minute here to slow down. Maybe you set a timer for 1 minute to keep you Become aware if your breath notice how it is moving through your body is it slow and steady or rapid and shallow? Can you smooth it out by starting to inhale through your nose for a count of 3 hold for a count of 1 and exhale through your mouth for a count of 3. How do you feel after s minute of doing this practice ? Maybe more relaxed and calm? More focused? Write about how you felt before and how you feel now.
November 22nd- Write about a difficult time in your life that has created a positive impact in your life now.
November 23rd- Write about someone who has impacted your life in a positive way. It could be anyone, a friend, a parent, a teacher or a mentor ect.
November 24th- Describe your perfect day.
November 25th- Today is thanksgiving, Write about all that your are thankful for from people in your life, to things you have, to changes you have made or are making, even for things you may have let go of like old habits, the big as well as the small things. Is there a way you can extend gratitude to others today ?
November 26th- Write about the best things that have happened to you over the past few weeks.
November 27th-Did someone help you today or show you an act of kindness? how can you extend that to someone else today?
November 28th- What is your favorite place that you have traveled? it can be anywhere.. from a local day trip to a camping trip to a foreign country really anywhere. Write about your experience.
November 29th- Write your favorite quote or saying, reflect on it. How does it make you feel? inspired, peaceful, happy?
November 30th- How can you continue to extend gratitude to others and yourself daily?
