To order the CD of the sample music on our site:
mantrameditationmusic @gmail.com
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(916)-944-8505
Namaste Yoga Friends and Happy New Year!
We at Lotus Garden Meditation Center hope this will be a healthy, happy and inspiring year for all. We are off to a great start with many fun programs to offer you in the coming weeks.
Destiny will be joining us this January 29th for one of her fun and inspiring yoga workshops. Margaret has some great themes planned for her raw food workshops.
For those of you new to yoga practice or those wanting to deepen your understanding of the primary poses, Gena Foreman will be holding a yoga 101 workshop each month, beginning February 19th.
March finds us hosting Shannon Wells' "Yoga for Life." You won't want to miss this day-long retreat as I have heard great things from some of our teachers who have attended it in the past.
To support and inspire you in your practice of meditation, we have added a Friday evening meditation group to our schedule. The group will meet for an hour and a half each Friday to meditate together, relax and unwind from the busy week, and hear some nice gems of wisdom from the yoga teachings. More details on all of these programs are below. We look forward to another year together
Namaste,
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May the blessing of light be upon you.
Light on the outside, light on the inside.
With God's sunlight shining on you, may your heart glow like a warm turf fire that welcomes friends and strangers alike.
May the blessing of God's earth shine upon you, And as you walk the roads, may you always have a kind word for those you meet.
May the light of the Supreme shine from your eyes like a candle in the window, welcoming the weary traveler.
"Do not discriminate in your heart between enemies and friends; make your mind equipoised toward everyone. Except for the uncontrolled and misguided mind, there is no enemy within this world.
~Prahlāda Mahārāja,
Srimad Bhagavatam 7.8.9
"I can't change the direction of the wind, but I can adjust my sails to always reach my destination." ~Jimmy Dean
"Be at war with your vices, at peace with your neighbors, and let every New Year find you a better man."
Making Meditation a Part of Your Life
Want a New Years resolution that will make a difference in your life?
Whether you are a student, a CEO, a realtor, or a busy parent, meditation will help you to deal with life's challenges in a positive way. Meditation can lower your levels of stress and therefore have a positive effect on your body and mind.
The benefits of meditation however, go much deeper than relieving stress. Through the practice of meditation a person can overcome anxiety and depression and experience an actual inner spiritual fulfillment or happiness. The secret to gaining the benefits is to practice it regularly. By starting your day with 15 minutes of meditation, you will find that your whole day flows more smoothly.
The timeless art of meditation has been practiced by saints and sages since ancient times to bring about the joyful state of self-realization. In this consciousness a person is free from temporary worries, anxieties and concerns and is immersed in a higher spiritual happiness and inner peacefulness.
Lotus Garden Meditation Center exists to be a place where all of us can come to focus on the higher purposes of life, gain spiritual knowledge and understanding, develop friendships and gain the tools to cultivate our personal spiritual gardens. Our free weekly meditation classes introduce you to the ancient practice of meditation. We also invite you to join us for our new Friday evening meditation group:
New! Weekly Meditation Group
Open to all, no prior meditation class necessary
Every Friday 7-8:30 pm Learn and practice meditation with others in a comfortable, welcoming environment. Participants will practice group meditation using breath, mantras, meditation beads and kirtan. A Gem of Wisdom from Bhagavad-gita will be read. The evening will close with a guided deep relaxation (savasana). Relax, unwind and find the perfect conclusion to your week!
NEW CLASS: Get Fit Fast!
Get Fit Fast!
Every Sunday, 12-1:15 pm
A fun combination of strength training, aerobic training, dynamic stretching, Pilates, and yoga.
Increase muscle strength and endurance.
Boost metabolism and encourage weight loss.
Your instructor: Heidi Cohen Heidi is a Kinesiologist, M.S. (UC Berkeley/ CSUF) who has 17 years of experience working in the Fitness Industry. Her passion is helping clients experience improved strength, flexibility and efficiency of movement, to live a pain-free, functional future. Heidi takes pride in combining science with practical knowledge of health and wellness to administer excellence in every aspect of her work.
UPCOMING EVENTS
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Empower Vinyasa Flow
with Destiny Goldsberry
Saturday January 29th, 1-3 pm
$30 per person, PRE-REGISTRATION REQUIRED
Saturday, February 5th
"Making Raw Food Simple" Series:
Pates and Dips
Saturday February 5th
1-3pm
$20, PRE-REGISTRATION REQUIRED
Join Raw Food Chef, Margaret Gomes for another fun class with tips, recipes and hands-on training! This month, learn about making pates and dips. Pates and dips are delicious, filling and nutritious, and can be served in many ways. Below are some of the samples we will be making in class:
Join renowned yoga instructor Shannon Wells for this day-long retreat!
Just as life changes from season to season, new moon to full moon, we as people change too. Our bodies, our lives, and our very selves are constantly in transition. This retreat will focus on a holistic approach to yoga, using the lunar cycle pertaining to the medicine wheel as a model of how to make the principles of yoga doable in your everyday life. We will combine breathing, postures, and meditation as they relate to the medicine wheel and phases of the moon.
Yoga instructors can earn 6.5 hrs of Yoga Alliance continuing education credit.
Shannon has been teaching and studying in the healing arts field for 20 years. She has led numerous classes, workshops and lectures on healthy living based on the yoga tradition. In 1997, she did what she is known for by many and trail blazed the first power-based yoga styles in the Sacramento valley. Her practice began with White Lotus Flow Yoga and continued to Forrest Yoga, with world-renowned Ana Forrest. In 2000, Shannon created Free Spirit Yoga Studio, one of Sacramento's first yoga studios, where she hosted many front-runners in the yoga world, including Ana Forrest. In 2003, she developed a Yoga Alliance Registered Yoga Teacher Training Program. Many of Sacramento's most respected yoga instructors have received their training under Shannon's tutelage. After having her son, Shannon and her family moved to Boise, Idaho, where she currently resides, leading yoga classes and retreats. She looks forward to coming back to visit her roots in Sacramento and sharing this retreat with everyone.
FREE WEEKLY CLASSES
Sunday Kirtan - Every Sunday, 4:30-8 pm
(feel free to come for all or part of the program)
A lively and fun evening of music, dancing, and chanting of sacred mantras. Plus a delicious vegetarian dinner and yoga philosophy talk with questions and answers. Fun for the whole family (children welcome)! Free of charge.
*NEW* Weekly Meditation Group: Every Friday, 7-8:30pm
Open to all, no prior meditation class necessary.
Learn and practice meditation with others in a comfortable, welcoming environment. Participants will practice group meditation using breath, mantras, meditation beads and kirtan. A Gem of Wisdom from Bhagavad-gita will be read. The evening will close with a guided deep relaxation (savasana).
Relax, unwind and find the perfect conclusion to your week!
Weekly Meditation Class Schedule:
Wednesday 7-8:30 pm
Thursday 5:30-7 pm
Saturday 3:30-5 pm
Sunday 11am-12:30 pm
Learn three ancient meditation techniques for your own personal practice. All classes are taught on a drop-in basis. Everything you need is supplied: beads, mantra cards, etc. Wear comfortable clothing. A relaxed atmosphere ~ peaceful experience ~ time-honored practice ~ no experience needed. All meditation programs are free of charge.
Do you suffer from sugar cravings? That familiar urge to eat something sweet, especially mid-morning or mid-afternoon when your energy levels seem to drop all of a sudden?
Perhaps you always feel like a candy bar, a soda, or a dunkin' doughnut?
We all have the desire to eat something sweet to get that 'high' in energy, to lift our mood, and to make us feel happy. The problem with eating processed sugar is that it acts like a stimulant to the brain, making us want more and more of it.
Unprocessed sugars on the other hand, like those found in fresh fruits, satisfy sugar cravings and balance blood sugar by sending a message to the brain that we have had enough and are satisfied.
Here's some advice to help control sugar cravings and balance blood sugar:
Eat protein every 3-4 hours. Excellent sources of protein include:
beans,
quinoa
hemp seeds
spirulina
raw nuts, such as almonds, cashews and brazil nuts, and
green leafy vegetables, such as kale, which is 50% protein.
Don't leave large intervals between meals, which can lower your blood sugar dramatically and increase the urge to grab something sweet and not so healthy.
Always have a healthy snack on hand in your office desk drawer, car or in your bag. Choose from trail mixes without added sugar and oil, fresh or dried fruits, vegetables sticks and dips, quartered apples with almond butter, just to name a few.
If you choose to snack on fruit, choose the ones low in sugar such as peaches, apricots, berries (strawberries, blackberries, blueberries), melons (including cantaloupe, watermelon and honeydew melons), apples and pears
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For a delicious and healthy dessert, try this naturally-sweetened treat...
Lemon Coconut Squares with Choc-Carob Topping (Makes 25 small squares)
Courtesy of... Raw Food Chef Margaret Gomes
Here is a delicious, easy sweet treat without processed sugar. The squares are made with dates, and the topping with agave nectar. Feel free to experiment with other dried fruits and sweeteners such as dried figs, apricots, and coconut sugar crystals.
1 cup raw almonds, unsoaked or soaked and dehydrated ½ cup raw cashews, unsoaked 1 cup soft dates, pitted and chopped 1 Tbsp alcohol-free vanilla extract (Trader Joe's) Dash sea salt Zest of 1 lemon Juice of 1 lemon 1 cup shredded coconut
Chop almonds and cashews in food processor into small pieces. Use a little of the powdered almond to sprinkle the bottom of a 9 x 9 inch square glass dish or pan. Pour chopped nuts into a bowl, add remaining ingredients and mix with your hands until well incorporated. Spread evenly onto bottom of the dish and refrigerate a couple of hours until firm. In the meantime prepare the topping.
Choc-Carob Topping
Feel free to just use cocoa or carob for this topping. I find mixing both tastes wonderful. ½ cup coconut butter ½ cup coconut oil ¼ cup raw cocoa powder ¼ cup raw carob powder 1 Tbsp agave nectar(or more if desired)
Melt coconut butter and oil by placing in a double boiler or in a dehydrator. Pour into blender along with the cocoa, carob and agave nectar and blend until smooth. Spread over top of the lemon coconut mixture (sprinkle with coconut if desired)and refrigerate again until top is set.(an extra 30 minutes to 1 hour) Cut into squares and serve.
This treat will store in the refrigerator for 5 days, if it lasts that long!
RECIPE
Roasted Vegetable Ratatouille
Preparation: 45 minutes Serves 4
This version of the classic dish is very easy and delicious and the vegetables can be varied according to the season. It tastes even better the next day, so make double or triple the recipe and reheat in the oven or on the stove.
Ingredients
3 Tbs. garlic-infused olive oil or other flavored olive oil
3 large tomatoes, halved and sliced 1/2-inch thick
1 medium-sized eggplant, cut into 1-inch cubes
1 onion, cut into 1-inch pieces
1/2 lb. zucchini, sliced diagonally into 1-inch thick slices
1 medium-sized red bell pepper, cut into 1-inch pieces
1 medium-sized yellow bell pepper, cut into 1-inch pieces
2 tsp fresh rosemary
2 tsp fresh basil
Salt to taste
Directions
Preheat oven to 350
Prepare all the vegetables except the tomatoes and place in a baking dish in one layer. Toss with 2 T oil, half the fresh herbs and sprinkle with salt. Roast, turning once until evenly cooked. Some areas will be browned but should not be burned.
In a separate baking dish place the tomatoes with remaining oil, herbs and a sprinkle of salt and roast for 15 minutes or until cooked but not mushy.
Gently combine the roasted vegetables and tomatoes and serve on a bed of brown rice (brown basmati tastes great).
YOGA ASANA: Dolphin Pose
Level: Intermediate
Benefits: This strengthening inversion helps build up the strength needed for the headstand pose while providing many of its wonderful benefits. Develops strength in shoulders, arms and trunk. Lengthens the back of the legs. Oxygenates the blood and brings extra blood supply to the head. Rests the heart and mind.
Cautions: Inversions are not recommended for those with high blood pressure, migraines or while menstruating.
fig. 1 fig. 2 fig. 3
Start in table top position and bring your elbows to the floor directly under your shoulders. Clasp your hands with the thumbs pointing up and both the little fingers making contact with the floor. Lower your head between your elbows. (fig.1.)
Curl your toes under. Exhale, draw your abdomen back towards your spine and raise your knees up off the floor. Reach your hips and sitting bones up towards the ceiling and draw your chest closer to your thighs without arching your lower back. Keep lifting away from your shoulders and keep your neck soft. (fig.2.)
If you would like to deepen the pose walk your feet in closer and lower your head to the floor between your hands. (fig.3.) Keep the back of your legs long and work your heels towards the floor. Create a lot of length in your trunk and lift away from your shoulders. Make sure that the weight of the body is evenly distributed between your forearms, hands and head.
Stay for 10 or more breaths and then sit back on your heels and rest your head on double fists allowing your circulation to return to normal.
OUR WEBSITE MUSIC CD
One of the meditation techniques we teach at Lotus Garden is to focus the mind on soothing mantra sounds, such as the music you hear on our website. Many of you have commented you enjoy the mantra meditation music playing on our website. To purchase a CD with these tracks, including four additional chants, contact
This e-mail address is being protected from spambots. You need JavaScript enabled to view it
. The cost is $12.50 plus $2.50 shipping and handling, or you may pick one up at Lotus Garden.
GEM OF WISDOM
"One who is not envious but who is a kind friend to all living entities, who does not think himself a proprietor, who is free from false ego and equal in both happiness and distress, who is always satisfied and engaged in devotional service with determination and whose mind and intelligence are in agreement with Me - he is very dear to Me."
"One who is not envious but who is a kind friend to all living entities, who does not think himself a proprietor, who is free from false ego and equal in both happiness and distress, who is always satisfied and engaged in devotional service with determination and whose mind and intelligence are in agreement with Me - he is very dear to Me." 